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5 Things to Eat and Drink During 21 in 31

Stay healthy during Powerflow Yoga’s 21 in 31 yoga challenge

Wow. You’re already two weeks into PFY’s 21 in 31 yoga challenge. We’re blown away by your efforts. Everyone looks so strong, dedicated and, well, sweaty. October has been a really fun month so far, don’t you think? You can feel those good vibrations buzzing around the studios.

We are thrilled you are doing this year’s 21 in 31. But in order to have fun, you must ensure your body is well-nourished. Yoga teachers are always on-the-go, so they know how to maximize nutrition when there’s not a lot of time to eat. We asked some of your buddies in the Powerflow Yoga tribe how they stay healthy during 21 in 31.

Here are 5 Things to Eat and Drink During 21 in 31


1. Acai bowls are a great way to load up on fruit

lee from america smoothie bowl 21 in 31 powerflow yogaPFY Hoboken manager Kate Goss recommends acai bowls to pick you up when you’re feeling a little sluggish. “Anything with almond butter and fruit will keep me going,” says Kate. She especially likes eating them for breakfast. Acai bowls are theoretically a healthy, energizing alternative to Diet Snapple and hamburgers. But Kate prefers to eat her bowls and drink the occasional Snapple, too. Yoga is about balance, right?

If you’re looking for some yummy acai bowl recipes, check out Lee from America on Instagram, @leefromamerica. She posts delicious, easy-to-make recipes with the prettiest pictures like the one to the left.

2. Eggs are incredibly nutritious.

Speaking of breakfast, “Eggs are always a good staple and healthy option,” reminds PFY Livingston manager Nicole Dockx. One egg is only 75 calories, but offers 7 grams of high-quality protein. Throw in a couple of veggies, like spinach, avocado and peppers, and you will enjoy a well-rounded nutritional breakfast.

Your body endures a lot of stress during any physically demanding wellness challenge. Coupled with the change of seasons, you run the risk of catching a sinus infection or virus. Eggs include a powerhouse of disease-fighting nutrients.

3. What should you do if you’re starving before class?

Eat a handful of almonds or a couple scoops of peanut butter. It’s surprising how filling just a small amount of protein can be. Be careful not eat too much before class, though. It’s better to practice yoga a little hungry than too full. Anyone that’s taken a class with a lot of twisting postures on a full stomach has learned this lesson the hard way.

4. All that hot yoga will make you thirsty.

Last week, Michael Simpson mentioned hydration. (If you missed last week’s post, read it here.) He prefers to use Ultima Replenishers, but there really isn’t a healthier option than good old-fashioned water. Be sure to increase your water intake during any hot yoga challenge. The extra time in the heat will dehydrate your body faster. This leads to muscle cramps, fatigue, dry skin and more.

5. Peanut Butter Protein Balls will give you life.

Kristen Kemp and Michael Simpson, PFY teachers and marketing managers, love good food. They often daydream during their marketing meetings about nutritious, high-quality… junk food. Yes, Kristen loves Taco Bell, and Michael’s a regular diner at Burger King. But when they’re not at Powerflow Yoga drooling over their next Chalupas or Whoppers, Michael can usually be found eating Kristen’s famous snack: Peanut Butter Protein Balls.

These little guys are packed with a lot of protein, so they are the perfect pre- or post-yoga snack. “If you’re dying of hunger before class, eat 1 peanut butter protein ball about 30 minutes before it starts,” says Kemp. “Or eat 2-3 after class instead of a processed protein bar.” Kristen shares her recipe with you below. Let us know what you think, and feel free to share with friends.

Peanut Butter Protein Balls

1/2 c. peanut butter or almond butter
3 tbsp. honey
1 tsp. vanilla extract
1/3 c. oats
2 scoops chocolate (or vanilla or plain) protein powder
2 tbsp. unsweetened coconut (optional, but it looks pretty!)

1. Mix all ingredients together except the coconut.
2. Form balls about the size of a ping pong ball (about 1 tablespoon).
3. Roll them in the coconut.
4. Try not to eat them all at once.

We hope these tips keep you healthy and strong throughout the rest of your challenge. In closing, “the most important time to fuel up is after yoga,” says Dockx. “If you don’t eat after yoga, your muscles will get weak.” So eat lots of protein and some healthy fats to fill you up, and don’t feel guilty about it! “Everything in moderation, including moderation,” adds Michael (as he chugs a glass of red wine).

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Michael Simpson

Michael Simpson

After years of competitive sports left him with chronic lower back and knee pain, Michael came into his first down dog in November 2012. He received his first of multiple 200-hour certifications under the guidance of Heather Sheridan and Julie Gurevich, and has since enjoyed the privilege of studying deeply with renowned yoga teachers such as Jason Crandell, Jillian Pransky, Carrie Parker and Stacey Bell. Michael’s yoga classes are therapeutic by nature, and he is known for his non-dogmatic approach toward teaching. Throughout his signature Orenda Yoga classes, Michael seamlessly weaves together precise anatomy, fluid movement, mindfulness techniques and storytelling into a powerful experience. You’ll leave his yoga classes feeling centered, rejuvenated and in harmony with your environment.

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