One of the great things about being a teacher is the relationship you develop with students.
Sometimes I have some pretty personal in-depth conversations.
Other times things are light hearted and fun. People have questions for me or give me some tips.
Recently after one of my yoga classes my students and I were talking about losing weight and maintaining weight with healthy eating and exercise, including a regular yoga practice.
We talked about our go-to snacks and other things we love to eat.
We started talking about what I am calling produce pancakes.
Simple, healthy, delicious and filling.
The first recipe I tried were for the Sweet Potato Pancakes:
- 1 large sweet potato
- 2 eggs
I microwaved the sweet potato until it was soft enough to scoop out. Sweet potato “guts” went into a bowl with 2 eggs. Whipped everything together.
Depending on if you want sweet or savory you can add seasoning to fit your tastes. (Savory: garlic, salt, pepper, onion powder, etc. Sweet: cinnamon, pumpkin pie spices, etc.)
Sprayed some cooking spray into a skillet. Poured the “batter” in skillet.
The recipe made four pancakes.
The next day I tried the Banana Pancakes:
Can you believe it? It’s December! This year flew by.
My morning routine is usually the same. I wake up somewhere between 6:30 and 7 a.m.
I practice my home yoga practice for about an hour. I head downstairs for my coffee and breakfast. Then back upstairs to get ready for my day.
The majority of my days I have a morning class. (Four days a week I have a 9:15 a.m. cycle class, one day a week an 8:30 a.m. yoga class, four days a week a noon yoga class …)
When I head downstairs for my coffee and breakfast I usually sit and enjoy my quiet time. Depending on the day and when I actually get downstairs I have anywhere from 15 to 30 minutes to have my breakfast.
My goal is to sit and enjoy my meal and coffee. I open the blinds of the patio doors and watch the rain, the birds, the same guy running for the bus or whatever is going on outside and I sip my coffee.
When I was working 40+ hours a week with a usual 2-hour total a day commute finding 15 minutes to just be was tough. I drank … Continue reading
We all need to make sure to take care of ourselves.
I find it even more pertinent as a teacher, especially a teacher of yoga.
I teach at multiple places for yoga and cycle, which means I drive from one class to the next multiple times a day.
My eating schedule depends on my teaching schedule for the day. (Sometimes I have an early lunch or a late lunch. I snack multiple times a day. And sometimes my dinner is early or late.)
In the morning I usually wake up and practice yoga (for myself and to work on the sequence I am teaching for the week). After that is my morning coffee and breakfast, which is usually peanut butter (protein) and banana toast. I get myself ready and I am out the door to teach a morning class (cycle, four mornings a week and yoga one morning a week. I usually have two mornings off during the week.)
After I teach a cycle class I need two things: a shower and protein. After four of my five cycle classes I teach a yoga class following soon after.
I take a shower and have a quick snack and then I am … Continue reading
I was perusing Twitter recently and came upon a recipe from SELF magazine called Make Ahead Chia Pudding Breakfast.
It was a simple recipe to follow. So I decided to try it.
I mixed the almond milk, chia seeds, honey and vanilla extract. I let it sit in the fridge overnight.
I ate half of the recipe along with some blueberries and blackberries atop as a snack between teaching cycle and heading off to teach a yoga class.
I’ve written about the benefits of chia seeds before.
I decided to do some more exploring about these edible seeds, which come from the desert plant Salvia hispanica.
According to Authority Nutrition, chia seeds:
- Deliver a massive amount of nutrients with very few calories
- Are loaded with antioxidants
- Almost all the carbohydrates in them are fiber
- Are high in quality protein
- Should be able to help you lose weight (but there is not enough information to prove this), because of the high fiber and protein content, the seeds
- Are high in Omega-3 fatty acids
- May improve certain blood markers, which should lower the risk of heart disease and type 2 Diabetes
- Are high in many important bone nutrients
- Can cause major … Continue reading
Have you seen the 40-year-old Virgin?
Remember FRENCH TOAST? (Here’s a clip of that scene. Swearing is involved. So you’ve been warned.)
Anyway, years ago Curt and I were watching some diner or cooking show and someone made peanut butter and banana French toast.
It sounded amazing. The version they made was super unhealthy.
I decided to take a stab at it with a healthy spin to it.
I don’t make a lot of breakfast. But I made this recipe recently and thought it would be a good idea to share.
Here’s my version of peanut butter and banana French toast:
- 2 slices Sara Lee Delightful wheat bread
- 1 tablespoon peanut butter (I prefer creamy, but for this recipe crunchy works better)
- 1/2-1 banana
- 2 tablespoons egg whites
- 1 tablespoon fat free milk
The ingredients listed are for one serving. Double or triple ingredients for extra servings.
I like to smoosh the banana onto my bread. Other slice I spread the peanut butter.
Dip “sandwich” into the egg whites/milk.
Use cooking spray oil in the pan. Grill it up and enjoy!
You get some protein and a fruit. It’s yummy. And melty heated up peanut butter … Continue reading
Oh, time change, how I dislike you very, very, very much. (Hate is a strong word.)
Many of my readers are from Arizona, so this doesn’t apply to you as much. But I think the suggestions I am going to make are great whenever you cross time zones.
One of my family members once asked me if an hour really made a difference. Believe it or not, but it is a huge difference for me.
When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek. And if you have things to do on Sunday mornings like I do you are already running late when you wake up.
When you Fall Back, you gain an hour. But really, I gain nothing. On Sundays I normally roll out of bed around 7. So that means I am up by 6. Yippee! I am pretty much off the whole day and sometimes into the week. My body has to try to go to bed an hour earlier on Sunday night. Which these days is not much of a problem. I am normally exhausted around 8. On school nights … Continue reading
When you stay at an all-inclusive resort for a week that means you pretty much get all the food and drinks you can consume.
As I have stated in the past (many times) when I am on vacation I enjoy myself. I don’t worry about what I am eating and drinking.
And I know once I return home I will get back on the healthy wagon.
But that being said if someone wanted to eat healthy while at Turks and Caicos Club Med (and I am sure any Club Med) you can still maintain a healthy lifestyle.
The buffet for every meal is full of healthy options.
For breakfast there is fruit, cereal and yogurt. And you could still have an egg or two, cooked to your liking.
For lunch and dinner various salads and fruit are available. There is usually some sort of fish to eat as well.
Every night has a theme. Last night was conch, which is a number of different medium to large-sized sea snails or their shells, according to Wikipedia. The night before Asian, so there was sushi. You get the picture.
The bars are open from 9:30 a.m. to 2 a.m. Water is free … Continue reading
It’s that time of year again. Most places in North America will Spring Forward tomorrow at 2 a.m.
To my Arizona family: No more confusion. Starting tomorrow we will be back in the same time zone. (For those of you who don’t know, Arizona doesn’t participate in Daylight Saving Time.)
I hate Springing Forward or Falling Back. The time change, only one hour, completely messes me up.
Normally my preparation for the time change means no difference in my routine. I make sure to keep up with my exercise and healthy eating. But I am nursing a cold. I don’t exercise when I am sick (and depending on the illness I eat whatever I feel like.)
Usually I try to make sure to take the 6 p.m. Restorative yoga class Sunday nights. I think that helps with sleep. But depending on how I feel and if I can breathe through my stuffed-up nose …
Sometimes the Restorative yoga teacher gives us tips if we are having trouble sleeping. A good stretch while lying on your back: Spread your arms and hands and your feet and yours legs and then let go.
This is my advice on how to deal with … Continue reading
The other day at work THREE boxes of thank-you doughnuts were delivered to members of my team. And they were shared. I didn’t indulge. But that’s not what this post is about.
Somehow the topic came up that it was “healthier” (not to be confused with healthy) to eat a doughnut than a bagel.
So, of course, that inspired research and a post.
According to FitDay, while bagels only seem healthier because they are not deep-fried like doughnuts, they are surprisingly unhealthy as a breakfast option and may, in fact, even be unhealthier than doughnuts.
FitDay says, a typical doughnut, such as a simple glazed doughnut, already brings with it 229 calories and 25 grams of carbohydrates. … One basic, plain bagel has 215 calories and 42 grams of carbohydrates. The real shocker about bagels is their extremely high sodium content. (Nutritional content various on the bagel and doughnut depending on what site I was looking it.)
I did a little extra research on the sodium content in a plain bagel. I got various answers. Anywhere from 620mg in a Dunkin’ Donuts bagel to as low as 470mg.
The glazed doughnut and plain bagel are pretty basic items. If … Continue reading
A friend recently asked me if I had any tips on how to eat healthier. She may regret that she asked.
Just a reminder to my readers … I am not a doctor, nutritionist or personal trainer. This post and all of my posts are based on personal experience and my own research.
So here we go:
It takes time to break old habits and form new good habits.
Drink lots of water. I try to drink at least 64 oz. of water a day. Yes, you will pee a lot. But that’s the point. You are cleansing yourself.
I recommend keeping a food journal. My weight loss and healthy eating is most successful when I am tracking my food. I am not saying you have to join Weight Watchers. Though if you are asking for advice on losing weight I would definitely recommend WW. Regardless the food journal keeps you honest, accountable and makes you aware of what you are putting in your mouth.
Always eat breakfast. Eat something that will keep you full and satisfied. High protein and fiber foods keep you feeling full longer. My regular breakfasts are: oatmeal with fruit; Kashi cereal; Sara Lee Delightful bread … Continue reading