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:
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
Like a car we need to fuel our bodies.
I was talking to a friend recently telling her how I am teaching five cycle classes a week (among numerous yoga classes). Her next question was, are you in crazy great shape? (That’s not a quote. But she said something like that.)
I told her I am maintaining my weight and am content. (I like to eat and drink … in moderation, of course.)
But because I am not currently tracking my food I need to be careful and make sure that I am still eating the right things and enough even with my regular cardio workout.
When the cardio increases and/or the exercise gets intense we need to make sure our bodies have enough “fuel,” such as protein, carbohydrates, fiber, sugar, fat and even saturated fat, among many other nutrients.
I am a big believer in protein. I can tell when I haven’t had enough of it. And I know that I need a well-balanced diet.
Protein has a lot more functions than repairing and growing muscle tissue. … Protein increases satiety at meals, which can lead to overall decreased calorie consumption, according to an article in Muscle & Fitness.
According to … Continue reading
Just about every year Curt and I go back to his hometown of Albany, Mo., to visit his parents and for deer season.
I know a lot of people have issues with hunting.
And, it’s fine if you do. But if you eat meat, you should read more.
(If you don’t. Feel free to skip. I respect your choice to not eat meat if you respect mine to eat it.)
I don’t want to shoot the deer or see it dead, but I will eat it. (It’s not quite the same as getting your plastic wrapped steak or chicken legs at the grocery. But you get the basic idea.)
Before you make full judgment, let me try to make you understand hunting the way I do (as a meat eater).
- You don’t shoot anything you aren’t going to eat.
- If you injure an animal and don’t kill it you must track it and make sure it doesn’t unnecessarily suffer.
- If you are into organic eating this is as organic as you can get. Before the deer was shot it was not in a cage. It was in its natural environment eating what is natural to it. You can’t get much more … 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
A friend at work recently recommended I try chia seeds. I have heard of them before and knew they were supposed to be good for you. But I hadn’t sought them out.
Recently at the grocery I saw them and decided to buy them and try them out.
My friend uses the seeds in her morning smoothies.
I don’t make morning smoothies. So I have been adding a tablespoon of them into my 1/2 cup of Greek yogurt snack.
I like the texture and consistency of the seeds.
I also like the health benefits. (There are some claims that chia seeds help you lose weight. Not sure if that is true. And frankly, I don’t want to explore it. A healthy and balanced diet is what helps you lose and maintain weight. There is no quick fix or pill for that.)
According to WebMD, chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. … Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium.
Livestrong lists the top 10 health benefits of chia seeds: high in fiber; … Continue reading
This month’s nutrition challenge is about getting in enough protein every day. (Facebook event page here.)
And the headline should be no secret, especially to my regular GFG! readers.
But you all know how much I am into eating protein and writing about it. (And if you can stand it, I will discuss this in person with you, too.)
Someone just the other day asked me what I could suggest for a new Weight Watchers’ participant. I believe the first thing I blurted out was protein. I, of course, talked about other stuff.
From the various research I have done I found that on average women should get in 46 grams of protein a day. If you have an active lifestyle it should be more than that.
Protein can be found in all kinds of foods. And protein can help you lose weight.
Here’s a quick list of protein-rich foods: legumes, chicken, cheese, nuts, tofu, eggs, fish, red meat (yes, you can eat red meat in moderation), peanut butter (also moderate as it is high in fat), whole grain pasta, brown rice …
This WebMD article discusses the high-protein diet for weight loss. There are some great … Continue reading
Yesterday morning I woke up around 6. On weekends if I wake up before 7 I usually laze around in bed until 7ish and hope to catch a few more zzzzs.
I felt really tired and hoped to fall back asleep. I figured I needed the rest.
Plus every single morning I have something to do. Monday through Friday I get up at 5:30. Monday through Thursday I am on a shuttle bus to work at 7 a.m. Friday mornings I hit the gym for a 6:30 a.m. class and then back home to work. On Saturdays Curt and I hit the gym. Sundays I get the grocery shopping done and then take a late morning yoga class.
Yesterday I slept in until 9;30. About 1 Curt and I headed out to lunch. I felt a little off but figured I was just hungry.
I had a couple of beers and a burger, which had a fried egg and bacon. Talk about getting my protein in.
After lunch I still felt funky. (I figured it might have been the ginormous sundae I had the evening before. Eeekk! I went overboard with the dessert.)
When we got home I changed into … Continue reading
When I posted in February about hula hooping at work for a Wellness Fair some of my readers got excited and wanted this as a challenge. Because I assume most people don’t have hula hoops around I wanted to give a heads up to my readers to go out and buy a hula hoop and jump rope, if they wanted.
I recently visited Toys R Us and am armed with a hula hoop and jump rope.
So for Go Fit Girl!’s April Monthly Challenge, your challenges are:
Exercise: Old school exercise. Let’s go back to being a kid. Let’s hula hoop and jump rope.
If you can’t hula hoop at all April is your chance to aim to get that hoop to go around your waist at least 10 consecutive times. Practice this a few times a week. Once you hit that goal, build from there with trying 20 and so on. If you can already hula, set your goal to go for a minute, 2, 5, 10 …
When hula hooping, remember it is all in the waist and hips. Other body parts do not need to be involved. This Hula Hoop Basics Video is pretty good. … Continue reading