Power Yoga Sequence | Power Yoga Routine (Sadie Nardini)

This is a refreshing power yoga sequence that you can do anywhere as long as you have an internet connection. Adding a power yoga routine to your weight loss or overall fitness plan can be extremely beneficial for both your mind and your body. Yoga boosts your metabolism and helps you crave whole foods – at least it does for me.

I found this video (in 4 parts) on YouTube.  The instructor’s name is Sadie Nardini.  She lives in Brooklyn and here is her website.  Here’s the YouTube link (Part 1), and I also embedded the video below.  She titles the series “Weight Loss Yoga”.  I think that most people get into power yoga for the weight loss benefits, but then stick with it because of how it feels (freakin amazing).

Part 2
Part 3
Part 4

It was a great power yoga sequence – short, but invigorating.  Her voice is very nice to listen to, and she’s easy to follow.  This type of yoga is called Vinyasa.  It’s flow yoga.  You flow through “vinyasas”, which are like little dances (for example: start in plank pose, then lowering down, then up-dog, then down-dog). You hold the strength poses briefly to build long, lean muscle. This is the metabolism booster

Sadie likes to use “fists of fire“, which reminds me of the pilates term “breath of fire”.  “Fists of fire” are just extending your arms, then pulling in with fists, and repeating.  It keeps the heart rate up and makes it easier to hold the poses, in my opinion. Fists of fire give this power yoga routine an element of cardio (hence the name weight loss yoga).

The full sequence is about 36 minutes long, and it flew by when I did it.  I hope you enjoy!

Maple Roasted Tofu with Root Veggies

I saw a recipe for Maple Roasted Chicken somewhere once, and it inspired me to make a vegetarian version.  I love all things sweet and savory, and this ended up being one of my favorite dinners of all time.  I’ll definitely be making it again!  I decided to use sweet potatoes, carrots, and onions as the veggies in this meal.  Oh yeah – it’s vegan!

Maple Roasted Tofu with Root Veggies


  • 1 block of firm tofu (14 ounces)
  • 2 medium carrots
  • 2-3 small sweet potatoes (I used 3)
  • 1 medium yellow or white onion
  • 1 tablespoon sesame oil (or other cooking oil; sesame is my favorite)
  • 1 teaspoon oregano
  • <1 teaspoon salt
  • freshly ground pepper
  • 3-4 tablespoons maple syrup (I used one that was strawberry flavored; we got it at a local farm called Gizdich Ranch)


  1. Preheat the oven to 425F.
  2. Wash and chop the sweet potatoes.  Wash/peel/chop the carrots.  Roughly chop the onion (big chunks).  Dry the tofu with paper towels and roughly chop that as well (1x1x1 inch cubes).
  3. In a large bowl, toss everything but the maple syrup together.  Transfer it to a baking dish (or a pie plate would work well) and drizzle with the maple syrup.
  4. Bake for one hour (or up to an hour and 15 minutes).  Mix the veggies 2-3 times while baking and let sit for 10-15 minutes when they are done.

Bobby ate his with white rice and earth balanced toast (Japanese white bread; sometimes called milk bread).

I had mine with earth balanced toast (whole wheat) and a fruit salad of apple, pear, whole milk Russian yogurt, and Pumpkin Pecan Butter.

We both cleaned our plates and were very satisfied!

What’s your favorite way to prepare tofu?  I definitely like mine roasted/crispy/baked, and preferably slightly sweet.  Gliding Calm‘s recipe is always a winner!

Random mixed dessert (rice, yogurt, apple, honey)

I made the most amazing random dessert tonight.  My favorite way of making dessert is to put a bunch of random foods (sweet, obvi) that I like in a bowl and then to mix them up.  Bobby thinks I’m nuts.

This story starts last night.  We were up late and I was hungry and all we had to eat was leftover rice in the rice cooker.  It was white rice, which I really don’t eat, ever.  But I was lazy and I figured, why not try again? I heated up some honey so that it was nice and drizzly, poured some over the rice, and ate.  Holy yum!  Maybe I do like white rice.

Tonight I wanted to try my rice concoction again, but I wanted to jazz it up a little this time.  I took whole milk plain yogurt (bought today at TJ’s – I’m trying to eat more like a European), chopped up half of an apple, added about 3/4 cup of cooked white rice, and drizzled hot honey overtop.  Holy yum again!!  It was so good.

This morning Bobby did yoga – I am so proud of him!  I think he was so happy that I found a way to eat white rice that he decided to try something that I love.  He’s going to try to do yoga once a day for the next week, and if he notices anything (better flexibility, strength), even just a little, he’s going to try to keep doing it!

Is there anything that you always thought you didn’t like that you tried one day and found you really did like it?

Mushroom, corn & cilantro salad (Indian)

We had this the other night with dinner and it was very good.  Indian is one cuisine where I can be quite picky, but there are some flavors and combos that I really like.  I find that a lot of the time when I order out for Indian food it can be too heavy, but when I make it myself I can control the preparation and cook it how I like it.  When I made this I was craving corn and I happened to have mushrooms and tomatoes in the fridge, so this is what happened…

Mushroom, Corn & Cilantro Salad (Indian)


  • 1 can of corn (12 oz), drained and rinsed
  • 1 large tomato, chopped
  • ~8 ounces buttom mushrooms (1 container), chopped in halves
  • <1 tablespoon sesame oil
  • 2 garlic cloves, chopped
  • 1 medium onion (yellow or white), chopped – should be about 3/4 cup
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • dash of garlic powder
  • 1 teaspoon chili powder
  • dash of chili flakes, if you’re feeling spicy
  • 1-2 tablespoons lemon juice
  • ~3/4 cup chopped cilantro (I used more because I love it so)
  • more salt, to taste


  1. Heat the oil in a wok over medium-high heat.  Add the garlic cloves and onion.  Saute for 1-2 minutes.  Add the spices (cinnamon, garlic powder, chili powder, chili flakes and saute some more (another 1-2 minutes).
  2. Add the corn (drained!) and tomato, and cook for another 2-3 minutes.  Add the mushrooms and cook for another 2-3 minutes (or longer if you like your mushrooms softer).  Add the lemon juice and remove from heat.
  3. Add more salt, if needed, and the cilantro.  Toss to distribute.

Serve as a side.  I think it’s best served hot, but it’s good chilled too – I ate the leftovers right from the tupperware.  You could even add some cubed firm tofu for some protein and serve it as the main dish.  Enjoy!

Some yummy meals

On New Years’ Eve Bobby and I took my sister (Julia, age 15, vegan-ish) out to dinner at our favorite restaurant back in Pennington, NJ.  The restaurant is called Edo Sushi.  They have a mix of Japanese and Chinese food and serve the best sushi I’ve ever had outside of Ithaca, NY.  (I’ve never found a better Japanese restaurant than Plum Tree in Collegetown.)

When we go to Edo Sushi for lunch, Bobby loves to get the Salmon Don (just sashimi over rice with some sliced cucumbers and lemon).  I always opt for the Buddhist Delight, which is just mixed veggies and tofu with sauce. The lunch special comes with free soup (we get miso) and rice.

But for dinner we branched out a little.  Bobby started with this egg roll, and also got General Tso’s chicken (it was the best he’s ever had).

Julia and I split two veggie dishes.  We got the Broccoli in a Garlic Sauce and Mixed Vegetables & Tofu.  We got them both steamed with the sauces on the side.  I actually ended up dipping a lot of my veggies in Bobby’s General Tso’s sauce – it was so good.  The garlic sauce came with a pretty chili pepper just swimming around.

After dinner they end the meal by bringing out a complimentary plate of diced pineapple and fortune cookies, both of which I forgot to take a picture of.

I love Asian restaurants because they always have amazing vegetarian and vegan options.  Even when I’m not vegetarian, I usually opt for non-meat options in restaurants just because those meals sound the best to me.  I think Vietnamese restaurants tend to be my favorite, but I also enjoy Korean, Japanese, and Thai.

I also wanted to share my lovely breakfast from today.  I enjoyed this after two 20-minute YogaDownload sessions (Power Vinyasa Flow #3 and Core Yoga #1).  Core Yoga is great and very challenging.

  • 1 large gala apple, diced
  • 1 orange, diced
  • 1 raspberry yogurt (6 oz)
  • 1/2 cup TJ’s high fiber cereal
  • ~1 tablespoon almond butter

It was delicious and very filling.  Getting a smear of almond butter in every bite was the best part.

Have a lovely Saturday!  I’m hoping an Ikea frozen yogurt ($1!!) is in my future…  I got a craving after I saw Heather’s yesterday.

What is your favorite yogurt/soy yogurt/frozen yogurt flavor?  And what do you like to eat it with?

My favorite froyo flavor is tart, topped with berries and mango.  My favorite yogurt flavor is Dannon’s fruit on the bottom apples & cinnamon (a throwback to my childhood).