Pancakes!

In honor of IHOP's National Pancake Day on February 28th to raise money for Children's Miracle Network Hospitals, I have decided to provide you all with my very own healthy & delicious pancake recipe. 

Let's start with the basic ingredients:
-6 egg whites (from an egg, not from a carton!)
-1/2-1 cup of oats... more oatmeal = thicker pancakes

If you beat these ingredients together, stick them in the fridge to soak for a while, and then fry them like a pancake, you would have a pretty bland but very healthy pancake.  Tons of protein.

To spice things up, there are ALL SORTS of delicious things to add to these wonderful, healthy little snacks.  For example...
-bananas chopped or mushed up and mixed in with chocolate chips &/or peanut butter chips.  YUM.
-shredded apples with cinnamon and ginger
-shredded carrots with raisins and walnuts
-strawberries with dark chocolate chips
-pumpkin puree and pumpkin spices (with chocolate?!)
-chocolate and peanut butter chips!
-make a peanut butter & jelly sandwich out of two pancakes
-trail mix pancake! raisins, craisins, nuts...
-plain old blueberries, of course!

My personal favorite is the banana and chocolate chip combo.  I add cinnamon, ginger, and walnuts as well.  It smells DELICIOUS and tastes even better.

Beyond those flavorings, you can also add flax meal for some extra fiber or hemp powder for a protein/fiber kick.  These pancakes also taste scrumptious when dipped in vanilla yogurt. 

Enjoy!  Let me know if you like them.  Get creative with these awesomely nutritious pancakes!!!!

~Lauren Carter

 

Yoga!

If you know me, you know I love yoga!  I'm here to clear up some misconceptions so that you can also enjoy yoga.

Myth #1: Yoga is only for flexible people.
Wrong!  Yoga is not all about twisting yourself into a pretzel... although you can do that if you want to.  Yoga is "meditation in motion" and focuses on building strength and flexibility.  Touching your toes is not a prerequisite!  Yoga is for everybody, no matter how inflexible they may be.

Myth #2: I will look stupid at yoga class.
Well, you might.  However, if you look stupid then chances are everybody else looks stupid too.  Anyways, this is not the point of yoga.  The point of yoga is to focus on your own body and breathing.  Yoga-doers (yogis) are non-judgmental. 

Myth #3: Yoga is boring.
You can definitely find a slow-paced, gentle yoga class if that meets your needs.  However, there are many types of yoga that are extremely challenging.  Yoga can be a fantastic workout.  See below for more details.


Myth #4: Yoga is for women.
False!  I know plenty of men who do yoga.  Hockey players, engineers, doctors, construction workers, businessmen, etc.  Yoga is for everybody.


Myth #5: Yoga is for hippies.
Again, yoga is for everybody.  You don't have to be a vegetarian or burn incense on a regular basis to love yoga (although you can if you want to)!

So now you know that you CAN do yoga.  No excuses.  But there are so many types and it is so confusing to choose one!  No worries.  Here is a little guide to help you select a yoga class that meets your needs.

Vinyasa literally means "linking movement with breath" and is basically a yoga class with various postures selected by the instructor that flow together.  Also known as Flow yoga.



Hatha is a general term used to describe a gentle, slower-paced yoga class.  Great for beginners!


Ashtanga yoga is a more intense style of yoga in which the same postures are practiced in the same order every time with almost constant movement.  This is a fabulous workout- my personal favorite!


Power yoga is intense like Ashtanga, but less rigid.  Postures can be performed in any order at  discretion of the instructor.


Iyengar focuses on body alignment by holding postures for longer periods of time and using props.  Great for rehabilitation from injuries!


Kundalini really, really focuses on breath while going through various yoga postures.


Kripalu yoga focuses on various gentle/moderate postures, some meditation, compassion for oneself, and joy.  Another personal favorite of mine.


Bikram is that hot yoga everybody is talking about.  This is practiced in a 95-100 degree room, which allows the muscles to become very flexible while also promoting sweat and detoxification of the body.  Remember to hydrate!


So now you know that yoga is for everybody, and you have a guide to help you select an appropriate class.  But why should you practice yoga?  There are tons of mental and physical benefits.  It is a great workout and stress-reliever that can also help prevent/rehabilitate injuries, promote digestion, decrease blood pressure, increase restful sleep, stimulate the immune system, create a sense of calm and wellness, and boost self-esteem.  Basically, it is a WONDERFUL thing.  Try it and let me know what you think. 

Namaste!

PS check out my two favorite studios...
Vermont: Laughing River Yoga Studio in Burlington hosts Jane Jarecki of JaneYoga.  Her classes are light-hearted, compassionate, fun, and relaxing.


New Hampshire: Green Lotus Yoga Studio in Dover is an incredible place to learn and practice the strength-building art of Ashtanga yoga.  I highly recommend it!  Awesome teachers, beautiful studio, and addicting yoga.

Weights for Women

There seems to be a general tendency of women to stick with cardio.  Running, elliptical, stair master, biking.  Studies show that only 50% of women who exercise use weights.  Why do we see fewer women in the weight room?

1) Discomfort: Many women are uncomfortable weight-training next to a bunch of big sweaty guys.
2) Fear: Women fear bulking up too much. 
3) Confusion: What should women even do in the weight room?!

I'm here to help. 

First, we have to overcome the uncomfortable awkwardness that can come from lifting weights in a room of 20 guys.  When I began weight-training, it felt very strange to be one of few/any women in the weight room.  I assure you that this feeling improves with time.  Just plug into some good music, don't dress revealing, and focus on yourself.  Pay no attention to the guys.

Second, you won't bulk up unless you REALLY try and are drinking tons of protein shakes.  I definitely recommend one whey or plant-based protein shake immediately after a workout with a easily digestible carb (fruit).  I promise you will not look like the hulk unless you make weight-lifting your life.


Third, what should you even do in the weight room?  There are SO many things you can do!  Lunges are my favorite.  Sideways, backwards, and cross-legged lunges.  How about some bicep curls?  Shoulder shrugs?  Chest presses?  Squats?  Deadlifts?  If you really want to start a weight routine, contact me.  I can help customize a routine for you.

Why is it so important that women lift weights instead of just run run run?  Obviously, you will get stronger.  You will trade body fat for lean muscle, looking and feeling more lean as a result.  Your resting metabolic rate will increase, and you will burn more fat at rest as a result.  You will decrease your risk of osteoporosis, injury, diabetes, and heart disease.  The best part- you will be happier!  Exercise releases endorphins.  Endorphins make you happy.

So try using the weight room.  Even just one day a week will make a difference!

~Lauren