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A Day in My Diet: Yoga Instructor Heidi Kristoffer

What a Yoga Instructor Eats Every Day

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As a busy yoga instructor, I'm constantly on the move. I also have low blood sugar, so I make sure to eat every few hours, and as a vegan, I'm always on the lookout for new and delicious ways to fuel up before and after all my classes, making sure never to have anything so heavy that I can’t be working out or moving if I need to. While there are some days that I reach for a smoothie or protein bar instead of “meals,” I always make my own food (try my homemade vegan protein bars). I like knowing exactly what I'm putting into my body.

Click on to see my meals for a typical day.

Morning Drink: Lemon Water and Green Tea

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To start my day, I wake up at about 5:15 (I teach a 6 a.m. private yoga lesson) and drink water with lemon and a green tea. I continue drinking lemon water all day and am constantly refilling my bottle.

Breakfast: Tofu Wrap

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I didn’t have a class after my first lesson, so I came home to eat. Tofu is a great souce of vegan protein and helps keep me energized for my own yoga session, so I make a lot of tofu salads. Today I had a tofu salad with celery and carrots on a whole-grain wrap.

Lunch: Coconut Ginger Curry

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I always make extra of dinner so that I can have it for lunch the next day. Last night and today was this coconut ginger curry with mushrooms, eggplant, green beans, yellow bell pepper, broccoli sprouts, cabbage, onions, and basil over flat noodles.

Afternoon Snack: Baked Apples with Ginger and Cinnamon

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It’s starting to get colder, so while I usually favor a dark chocolate-themed snack, today I opted for a baked apple paired with almond butter for some healthy fats and protein, cinnamon, and ginger (great for digestive health). This snack tastes like a dessert but is way better for you.

Afternoon Drink: Tea and Lemon Water

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I am always cold, so I like to drink tea to keep warm. I love licorice tea; it's warming and great for digestion. And, again, I have more lemon water.

Dinner: Salad

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I lead a 7 p.m. yoga class, so I eat dinner early enough (at 5 p.m.) to feel digested yet energized to teach. I love making a big salad with whatever veggies I have on hand. This salad had mixed greens, shredded cabbage, broccoli slaw, carrot, cucumber, beets, raisins, and macadamia nut cheddar from One Lucky Duck, my favorite spot for vegan takeaway (you can order their nut cheeses online). I dressed it lightly in lemon juice, salt, and pepper.

Evening Snack: Homemade Trail Mix

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To give me some energy on my bike ride home from class, I have a handful of trail mix with pumpkin seeds, sunflower seeds, sesame sticks, dried figs, soy nuts, dried banana, and raisins.

Night Snack: Mango

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I get home late from teaching and like a light snack so that I don’t wake up hungry. I love fresh fruit and tonight had chopped mango. With flu season coming on, I want all of the vitamins I can get in my food!


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