Recipes for Success

While I am working very hard to hold my carb count at 30, please remember the scale is 20 to 50 carbs per day.  Here are recipes for success:

​Avocado Egg Bake

• 1 avocado (halved and pitted)
• 2 eggs
• 1/4 cup of cheese
• salt and pepper

Preheat oven to 425 degrees F

Scoop out the avocado pit to make room for the egg.

Place on a baking sheet 

Crack the egg and place inside the scooped out area of the avocado

Bake in the oven for about 15-20 minutes until the egg is cooked

Sprinkle with cheese

Per Serving: 605 calories; 50.9 g fat; 18.6 g carbohydrates; 25.3 g protein; 408 mg cholesterol; 525 mg sodium; you can halve that count if you only eat one since the serving size is 2 eggs. Allrecipes.com

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Recipe for Yoga

This is a longer sequence that you can use at home.  I developed it years ago and taught it in our 4:30 pm Beginner's Flow Yoga yesterday.  I will illustrate it when I write it up for my blog...

Six Movements of the Spine

Seated:

Lifting your hips to be a little higher than your knees

in Sukhasana or Easy Seated Pose

Cat/Cow - contracting the belly and extending the spine 

Cat/Cow Circles - both clockwise and counter clockwise

Lateral Flexion - side to side

Windshield Wiper Knees with feet wide apart

Do both orientations with opposite knees in the front

Hands and Knees or TableTop: 

Spinal Balance:  Right leg and Left arm to lengthen and lift: 

exhale on the contraction with knee to chest and opposite elbow to hip

C Curve side to side

Puppy Pose with Thread the Needle arm

Lunge Position with One Knee Down on a blanket and One Foot Forward

Extend and Flex the Spine - Forward and Back

Lateral Flexion or Side to Side with blocks by hips

Twist - Opposite hand to knee and Spear with back arm

Standing Position

Half Salutes with Three Half Lifts 

Twist with Flossing the Spine

Half Standing Moon or Monkey Hara

Sun Salutations

Right Leg 

Left Leg

Look at blog for photo

Warrior I and Pyramid

Step back Right foot, bend left knee, with left leg straight

Three different arm positions for three poses - 

Cactus arms, Eagle arms, Bound arms behind the back

Pyramid, straight leg forward fold

Warrior II and Triangle

Wide Legged on the long edge of the mat

Forward fold with chair or blocks in front as you hinge at the hips

Turn with right foot first and bent knee; back foot parallel 

or the heel a little farther away than the toes

Triangle for Lateral Flexion side to side; partner 

pose helps with someone behind you

Balancing

Warrior 3 for core strength

Half Balancing Moon for lateral flexion

Eagle Twist

On the Floor

Locust Pose - prone position with opposite hand 

and opposite leg lifts (only about 3-4 inches off the floor)

Alternate sides

Caterpillar forward fold with strap

Half Lord of the Fish Twist

Final Stretch

Reverse Pigeon with bent knee and opposite foot across 

Lying Down knees bent with block twisting side to side

Supta or Face Up lying down pose with strap for opening back of the leg

Rest in Butterfly or Open Knees with back support of a blanket

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