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Do You Need a Fitness Coach? How to Tell an Information Problem from a Support Problem

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This past year, I became a complete beginner again.

…it didn’t go how I expected.

I’ve been a coach for over 15 years. It’s my passion, and why I was hired at Nerd Fitness back in 2018.

But my role at Nerd Fitness has grown. These days, I’m not just responsible for our coaching.

I’m also responsible for making sure the right people out in the world – the folks we were built to help – can actually find us.

As it turns out, that’s its own huge, complicated, overwhelming problem.

I had a million questions:

  • How do I write a good newsletter?
  • How do I make a video that someone actually wants to watch? And WHAT DO I DO WITH MY HANDS WHEN I’M FILMING?!
  • Long form? Short form? SEO? AEO? Social media? I haven’t posted anything on my own social media since January 2021 (no joke). Better start figuring that whole thing out.😅
  • What data is important to track? How do I track it? What about software, and split testing, and all of that?
  • And most of all, how can I do this in a way that feels authentic to who we are: nerds who are turned off by all the rhetoric, hacks, and false promises rampant in the fitness industry? 🧐

And everywhere I looked, there were competing voices telling me what mattered most, what to focus on, and how much time to spend on what.

So I did what any good nerd does when they’re confronted with a new problem…

I started collecting underpants.

I read dozens of articles and how-tos. I subscribed to Youtube channels and binged their content. I went to live workshops. I bought programs. You name it.

And it helped. At least a little.

But I kept catching myself in a familiar loop.

I’d look at what I made and think:

“This isn’t good enough yet.”

“Is this actually the thing I should be working on?”

“I need to do better before I put this out there.”

“Maybe I should just collect some more data.”

I was stuck.

I could tell it wasn’t as good as I wanted it to be, and that would freeze me from taking action.

I’d re-film a video 10 times before quietly canning the project.

I’d feel butterflies in my stomach every time before I clicked “send” on an email.

Classic “all-or-nothing” mentality.

If I couldn’t do it perfectly, why do it at all?

Then I Had a Moment of Realization

During a conversation with Coach Justin (one of our awesome team members 🙌) – it dawned on me:

I was craving…a Coach. 🤦‍♂️

Just for the marketing version of how to reach people more effectively.

Not another article. Not another 40-minute video from another expert.

I wanted a person.

Someone willing to sit down with me, learn about our situation and our history, take this whole complicated mess and say:

“Hey, I’ve seen this before. I’m here to help. Here’s where we start.”


Someone who would check in when I hit roadblocks.

Who would keep me focused on getting actual stuff done instead of endlessly second-guessing.

Who would catch me when I started beating myself up and get me moving again.

Someone who actually gave a crap, and was in it with me.

Because that is what our coaches do for fitness.

I just hadn’t connected the dots before.

I get emails like this every week:

“I’ve read all the articles and seen a bunch of videos. I just can’t seem to put it all together, and I’m embarrassed that I haven’t solved this yet. I’m tired of stewing in this mess by myself.”

Sound familiar?

Being a beginner again taught me something I thought I already knew: the problem isn’t lack of information.

It’s direction and support from someone you know and trust.

That’s where coaching comes in.

A coach isn’t another voice adding to the noise.

They’re the person who turns the noise down.

Who knows you, simplifies things, points you at the ONE next thing, and sticks around while you figure it out together.

Not every situation needs a coach

Sometimes all we need is that quick resource or starting point.

But if you’re carrying one of those big, complex, “I can’t seem to crack this” problems – one that’s got you feeling lost, stuck, and alone – that’s not a quick-answer problem.

That’s a “someone in your corner” problem.

So if you’re overloaded and you keep thinking “why can’t I figure this fitness thing out?”

You’re exactly the kind of person we were put here to help.

I’d love to have a conversation about what’s going on and what working together could look like.

Just hit reply and tell me where you’re feeling stuck.

We’ll figure this thing out together.

-Matt

Chronology of the Six Padarthas Described by Acharya Charaka, Thoughts and Reasoning: A Hypothetical Discussion


Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S

Padarthas means anything which exists, can be named and conceptualized in the creation falls under the category of Padartha. It simply means – ‘objects of experience’. According to Vaisheshika school, Padarthas can be grossly classified into Bhava Padarthas (real existent things) & Abhava Padarthas (non-existent things).

According to Vaisheshika school, the Bhava Badarthas i.e. true existent things are six in number. They are called Shad Padarthas i.e. six substances. They are –

  1. Dravya – substances
  2. Guna – qualities
  3. Karma – actions
  4. Samanya – generality
  5. Vishesha – particularity
  6. Samavaya – inherence

Ayurveda also has accepted the same six padarthas.

Acharya Charaka has given a different chronology of these six padarthas. In this article we will discuss Charaka’s chronology of Padarthas and a small hypothetical discussion on the possible reason for a different and unique chronology given by the Acharya.

Acharya Charaka’s unique chronology of Padarthas and possible reasons for the same

सामान्यं च विशेषं च गुणान् द्रव्याणि कर्म च||२८||
समवायं च तज्ज्ञात्वा तन्त्रोक्तं विधिमास्थिताः|
लेभिरे परमं शर्म जीवितं चाप्यनित्वरम् ||२९|| (Cha.Su.1/28-29)

Acharya Charaka says that the revered sages visualized the six padarthas with their divine intuitive powers. They are –

  1. Samanya – common, generality
  2. Vishesha – specialty, particularity
  3. Guna – qualities
  4. Dravya – substances
  5. Karma – actions
  6. Samavaya – inseparability, inherence 

After thoroughly knowing these padarthas, the sages acted on the prescriptions as explained in the science. Due to this, they attained highest levels of well-being and an inexhaustible longevity of life.

Here, we can see that the chronology of padarthas given by Charaka is quite different and unique.

Related AIAPGET Questions

  1. What is the right chronology of Padarthas mentioned by Acharya Charaka?
  2. Dravya, Guna, Karma, Samanya, Vishesha and Samavaya
  3.   Samavaya, Vishesha, Samanya, Guna, Dravya and Karma
  4. Samanya, Vishesha, Guna, Dravya, Karma and Samavaya
  5.   Dravya, Samanya, Vishesha, Guna, Karma and Samavaya

Ans – c.


Easy Ayurveda Hospital - Authentic Panchakarma Treatments

  1. Acharya Charaka has enumerated the Shad Padarthas in –
  2. Charaka Vimana Sthana Chapter 1
  3.   Charaka Sharira Sthana Chapter 1
  4. Charaka Sutra Sthana Chapter 1
  5.   Charaka Kalpa Sthana Chapter 1

Ans – c.

Probable Reasons (hypothetical discussion)

When we see the actual and most popular chronology, we understand that the Dravya has been mentioned first and given more importance in comparison to the other padarthas. Dravya means substance. It is the substance which is very important because it beholds the Gunas i.e. qualities or attributes and Karma i.e. the actions.

Ashraya-Ashrayi Relationship – Gunas and Karmas cannot independently exist and they need an abode to live. This ashraya or home for Gunas and Karmas is provided by Dravya. So, if there is a substance, it needs to have its qualities and actions embedded in it, bound together in an inseparable relationship. If Dravya is Ashraya i.e. residence, Gunas and Karmas are the Ashrayis i.e. dependents / residents.

The karmas and gunas cannot be separated from drava until and unless the dravya is destroyed. As discussed, that which binds the dravya with its gunas and karmas is an inseparable relationship. This inseparable relationship is yet another padartha called Samavayi, which is popularly put at the end of the list of padarthas i.e. the 6th padartha.

Samanya means ‘the rule of commonality’. It is used to increase or enhance the components, attributes, actions or features. Vishesha means ‘the rule of difference’. It is used to decrease or deplete the components, attributes, actions or features. Both these are mentioned as fourth and fifth padarthas. They form an integral part of Ayurveda Healing / Curing fundamentals. They also form the foundation principles for ‘Samya-Vaishamya’ Chikitsa Siddhanta i.e. treatment of diseases by applying the principles of commonality and differences. Samya and Vaishamya are also the words which are derived from Samanya and Vishesha and mean the same.

Why this unique chronology by Acharya Charaka?

When something is described in a chronology, we often get a doubt if it is a random classification in chronology without the intent of chronological presentation or if it is a classification in chronology with intent and clarity with a purpose of doing it. I guess it is the second case in this context, as is always with whatever has been presented in Charaka Samhita. Considering this, I will try to put in my interpretations of Acharya Charaka’s unique chronology of the shad padarthas.

Samanya and Vishesha come first in the Charaka’s chronology because they are the padarthas which are highly useful in treating diseases.

Samanya restores the body components which have been lost. The medicines, foods and activities we use in therapy in this context will have qualities similar to those components or attributes which have been lost in the body. For example, Masha or blackgram has qualities of Mamsa i.e. meat. So, it is used to restore the muscle bulk or strengthen the muscles. Herbs which have ushna – hot and tikshna – penetrating properties enhance Agni – digestive fire and hence correct metabolism, because they have properties similar to those of Agni and hence used as Deepana – fire enhancing herbs. Example – ginger, long pepper, black pepper, cumin seeds etc. The same Padartha can contribute towards pathology. For example, when kapha-increasing foods which are rich in cold and unctuous qualities are used in excess, they increase kapha and lead to kapha disorders. The remedy will be Vishesha – administration of ‘anti-kapha’ medicines, foods and therapies.

Vishesha on the other hand, acts opposite of Samanya. The medicines, foods and activities we use in therapy herein will have qualities opposite to those components or attributes which have increased in the body. Owing to these qualities this Padartha would act as depleting therapy in contrast to Samanya which acts as complementing / supplementing therapy. Example – hot foods and comforts are given to combat kapha increase or to treat ama and diseases caused due to ama. Hot foods and comforts have qualities opposite to those of kapha and ama. Remedies to the diseases which become part and parcel of treatment principles generally operate because of the Vishesha principle. This is the foundation for dosha and disease specific treatments (dosha pratyanika and vyadhi pratyanika chikitsa). Likewise, the same padartha can contribute towards pathology. For example, when foods or activities which are of opposite nature or qualities of those of tissues are taken, they destroy the tissues and lead to diseases and loss of strength and immunity. The remedy will be Samanya – administration of medicines, foods and therapies which would enhance the lost tissues – like Rasayana, Balya, Brimhana treatments.

Since Samanya and Vishesha principles form the bulk of treatment of Ayurveda, Acharya Charaka has included them at the top of ‘Padarth List’ in the chronology of Padarthas.

Gunas are placed third in the list of Padarthas. This is because, Samanya and Vishesha are dependent on the qualities contained in the dravya causing them.

Dravya is placed fourth in the list of Padarthas because it beholds the gunas which are responsible for the samanya or vishesha effect of the dravyas.

Karma is the action of dravya. The action of dravya happens in the form of samanya or vishesha owing to the gunas contained in the dravya. Therefore, Karma is placed fifth in the chronology of Padarthas.

Samavaya is coexistence. Everything happens when Dravya and the gunas and karma contained in them coexist and cooperate. This inseparable relationship between the mentioned padarthas is the basic foundation to understand the mode of action of anything used in the treatments. Therefore, Samanya, the binding substance, has been placed at the bottom of the list.

Just before concluding

Finally, this unique chronology of Padarthas by Acharya Charaka shows that the arrangement of padarthas in this order was not just to break the pattern but was to prioritize the list in accordance to what is needed for clinical practice and what fits where in the school of learning of Acharya Charaka. In fact, Acharya Charaka himself has given most patterns and chronologies to the divine Ayurveda Medical System which have been either followed as such or manipulated and differentially understood as per convenience in the later eras with the advancement and evolution of Ayurveda Shastra.

Dravya may be the most important Padartha but Acharya Charaka placed Samanya and Vishesha at the top and advocated the importance of the same, because he was a clinician and understanding these padarthas is very important for all physicians who are all set for Ayurveda way of clinical practice.

Shrimp and Broccoli


Shrimp and Broccoli

This Shrimp and Broccoli recipe has takeout vibes in the form of a home-cooked meal, with an irresistible garlic-ginger sauce that clings to every bite of stir-fried shrimp and tender-crisp broccoli. Serve it over rice for a weeknight dinner done in 30 minutes!

Shrimp stir-fry with broccoli and green onions served in a gray bowl on a wooden table.

Switch up your stir-fry game with shrimp and broccoli!

cookbook author erin clarke of well plated

I love stir fries for busy weeknights. By definition, they’re quick: the veggies are meant to be tender-crisp and a blazing hot pan means the proteins need only a few minutes of cooking time.

Ben and I make this Beef and Broccoli recipe often, and shrimp and broccoli has similar vibes, but a bit lighter because it swaps the beef for shrimp. 

Now, there is a little snag when making shrimp and broccoli: shrimp cooks super fast, while broccoli needs more time in the pan than other vegetables. 

To make sure everything is cooked to perfection (without raw-tasting broccoli or rubbery shrimp), you’ll cook the shrimp first, then remove them from the pan and add them back at the end. This extra step gives the broccoli enough time to cook without over-cooking the shrimp!

(For a similar recipe that’s baked instead of stir-fried, try my Sheet Pan Shrimp and Broccoli too!)

Shrimp and broccoli cooked in a skillet, seasoned with pepper, on a wooden surface.

Ingredients and Substitutions

You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.

  • Canola Oil. Canola oil is my go-to for stir-fry recipes, but another neutral oil with a high smoke point will work.
  • Shrimp. If you’re using frozen shrimp, thaw them first and pat them dry before cooking. They’ll get a better sear in the pan that way, and they won’t water down your sauce.
  • Broccoli. Cut the florets into similar-sized pieces so they cook evenly.
  • Garlic and Ginger. Fresh for both, please! Dried ground ginger and garlic powder don’t have the vibrant, punchy flavor of fresh.
  • Green Onions. The whites cook with the garlic and ginger, while the dark green tops are added later.
  • Prepared Rice. I love cooking this Instant Pot Brown Rice while I work on the stir fry.
  • Red Pepper Flakes. Optional, if you like a little heat. Chili crisp would be fantastic too!

For the Sauce:

  • Low-Sodium Soy Sauce. For a gluten-free version of this recipe, use tamari sauce. 
  • Honey. For a little bit of sweetness.
  • Rice Vinegar. Be sure to use unseasoned rice vinegar, which doesn’t have added sugar. 
  • Sesame Oil. Use toasted sesame oil (not plain sesame oil) for a nutty, toasty flavor.
  • Cornstarch. This is what thickens stir fry sauces so they cling to the veggies and proteins, rather than just collecting at the bottom of the pan.

Step-by-Step Instructions

Mix the Sauce. Whisk together all of the sauce ingredients in a small bowl or liquid measuring cup and set it beside the stove so it’s within arm’s reach.

Cook the Shrimp (photo 1). Heat half of the canola oil in a large skillet or wok over medium-high heat. Arrange the shrimp in a single layer and season lightly with kosher salt and pepper. Cook for 1 to 2 minutes per side. The shrimp are ready when they’ve turned opaque and curl into a loose “C.”

Cook the Broccoli (photo 2). Add the remaining oil. Spread the broccoli into an even layer and leave it undisturbed for about 2 minutes. This gives it a chance to brown before steaming, which means extra flavor! Stir, add the water, cover, and steam for 2 more minutes, until the broccoli is bright green and tender-crisp.

Add the Aromatics (photo 3). Stir in the garlic, ginger, and white and light green parts of the onions. Cook for 1 to 2 minutes, stirring constantly. (Don’t let the garlic get brown; it has an acrid flavor when it gets too dark.)

Finish the Stir Fry (photo 4). Whisk the sauce once more, then pour it into the skillet. Return the shrimp to the pan and cook for 1 to 2 minutes, tossing gently, until the sauce becomes glossy and lightly thickened. Scatter the dark green onion tops over everything just before serving and ENJOY!

Shrimp and broccoli stir-fry served in a gray bowl, garnished with green onions, next to a dish of white rice.

Erin’s Testing Notes

Shrimp and broccoli stir-fry cooking in a metal skillet with green onions and a savory sauce.

Ben and I polished off this shrimp and broccoli stir fry, so if you have big eaters, I’d suggest doubling the recipe or using 1 1/2 pounds of shrimp.

As written, the sauce is not very sweet, so if you like a sweeter bend to your stir fries, increase the honey to 3 tablespoons.

What to Serve with Shrimp and Broccoli

  • Fried Rice. For a takeout-style dinner, pair this recipe with Thai Fried Rice or my Easy Egg Fried Rice.
  • Alternative Grains. Quinoa will add even more protein to your dinner, or make this Healthy Cauliflower Fried Rice (which, okay, isn’t really a grain at all!).
  • Asian-Inspired Dishes. Stretch your dinner a little further by adding Air Fryer Egg Rolls or this crisp Asian Cucumber Salad.
Shrimp stir-fry with broccoli and green onions served in a gray bowl on a wooden table.

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Shrimp and broccoli is a quick stir-fry with tender shrimp, crisp broccoli, and a savory ginger-garlic sauce. Perfect for busy weeknights!
Course Main Course
Cuisine Asian
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 3 servings
Calories 469kcal
Author Erin Clarke / Well Plated

Ingredients

For the Stir Fry:

  • 3 tablespoons canola oil or neutral cooking oil of choice, divided
  • 1 pound large or jumbo raw shrimp peeled and deveined
  • teaspoon kosher salt
  • teaspoon black pepper
  • 2 broccoli crowns chopped into florets, about 4 to 5 cups
  • 3 tablespoons water
  • 1 tablespoon minced garlic about 3 cloves
  • 1 ½ tablespoons minced fresh ginger about a 1 ½ inch piece
  • 4 green onions chopped with white/light green and dark green parts divided
  • Prepared rice for serving
  • Red pepper flakes optional

For the Sauce:

  • cup low-sodium soy sauce
  • ¼ cup water
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil
  • 2 teaspoons cornstarch

Instructions

  • In a small bowl or large liquid measuring cup, whisk together the sauce ingredients: soy sauce, water, honey, rice vinegar, sesame oil, and cornstarch. Set near the stove.
  • In a large skillet or wok, heat the 1 1/2 tablespoons of the canola oil over medium-high heat. Add the shrimp to the skillet in a single layer. Season with the salt and pepper. Cook 1 to 2 minutes per side, until just pink and curling into a "C" (shrimp overcooks fast!). Remove to a plate.
    Cooked shrimp sizzling in a metal skillet on a wooden surface.
  • Add the remaining 1 1/2 tablespoons canola oil, then add the broccoli in a single layer. Let it cook undisturbed for 2 minutes.
    Steamed broccoli florets in a metal pot with black kitchen tongs on a wooden surface.
  • Stir the broccoli, pour in the water, then cover. Let steam for 2 minutes to soften.
  • Stir in the garlic, ginger, and white/light green parts of the onions. Toss and cook another 1 to 2 minutes, until the broccoli is crisp-tender.
    Broccoli florets cooking in a pan with sliced garlic and a dark sauce, seen from above on a wooden surface.
  • Pour in the sauce (restir it a bit if it has separated) and add the shrimp. Toss to combine and cook for 1 to 2 minutes, until the sauce is glossy, thickens a bit, and everything is coated.
    Cooked shrimp and broccoli in a pan with sauce, placed on a wooden table, with a spoon and rice nearby.
  • Sprinkle with the dark green onion parts. Serve immediately over rice with red pepper flakes if you'd like a little heat.

Notes

  • TO STORE: Refrigerate leftovers in an airtight container for up to 3 days. I don’t recommend freezing this recipe, as the shrimp will be rubbery after freezing, thawing, and reheating.
  • TO REHEAT: Warm gently in a skillet over medium-low heat or microwave in short intervals until just heated through. Avoid overheating, or the shrimp can become rubbery.

Nutrition

Serving: 1(of 3) | Calories: 469kcal | Carbohydrates: 45g | Protein: 35g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 191mg | Sodium: 2112mg | Potassium: 1629mg | Fiber: 11g | Sugar: 19g | Vitamin A: 2958IU | Vitamin C: 366mg | Calcium: 300mg | Iron: 4mg

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Sweet Potato Breakfast Casserole (Easy Dump & Bake!)


This sweet potato breakfast casserole is the definition of dump-and-bake easy! Just toss frozen sweet potato tater tots, precooked sausage, veggies, and a creamy egg mixture into a baking dish and let the oven do all the work. It’s my go-to recipe when I want a high-protein breakfast that feeds a crowd without spending all morning in the kitchen.

plated slice of sweet potato breakfast casserole showing layers of tater tots and sausage

Why You’ll Love This Sweet Potato Breakfast Casserole

  • Dump and bake simplicity: No pre-cooking required — just mix everything in the baking dish and pop it in the oven.
  • High protein: Packed with 12 eggs, cottage cheese, and precooked turkey sausage for a breakfast that actually keeps you full.
  • Healthier twist: Sweet potato tater tots add a subtle sweetness and more nutrients than regular tots.
  • Feeds a crowd: Makes 9 generous squares — perfect for weekend brunch, holiday mornings, or weekly meal prep.
  • Sweet potato tater tots: The star of the show! They hold their shape during baking and add a lightly sweet, crispy base. I used Alexia brand, but any brand works.
  • Precooked turkey sausage: Using precooked sausage means zero extra prep. I love Aidells Chicken Apple Sausage for a hint of sweetness, but any precooked sausage will do.
  • Cottage cheese: This is the secret ingredient! It makes the egg base incredibly creamy and adds extra protein without any heavy cream or milk.
  • Hot sauce: Just a tablespoon adds a subtle kick that balances the sweetness of the tots and sausage. You won’t taste heat — just flavor.
  • Cheddar cheese: A golden, bubbly layer of melted cheddar on top is the finishing touch that makes this casserole irresistible.

How to Make Sweet Potato Breakfast Casserole

This casserole truly could not be easier. You’ll dump frozen sweet potato tater tots, diced veggies, and chopped precooked sausage right into a greased 9×13 baking dish. Whisk together eggs, cottage cheese, salt, and hot sauce, then pour the mixture over everything and give it a good stir. Cover and bake until set, then uncover, pile on the cheddar cheese, and crank up the heat until it’s golden and bubbly. Let it rest for a few minutes, slice, and serve!

sweet potato breakfast casserole sliced into squares with a piece being lifted out

Top Tips

  • Cover first, then uncover: Baking covered for the first 45 minutes ensures the eggs cook through without the top browning too quickly. Uncovering for the last 15 minutes lets everything set and get slightly crispy on top.
  • Let it rest before slicing: Giving the casserole 5 minutes to rest after baking lets the eggs firm up so your squares hold together beautifully.
  • Make sure eggs cover everything: After mixing, press the ingredients down gently so the egg mixture covers all the tots and sausage. This ensures even cooking throughout.
  • Any sweet potato tots work: I used Alexia brand, but any frozen sweet potato tater tot will work great in this recipe.
  • Swap the sausage: Any precooked sausage works here — chicken sausage, pork sausage, or even plant-based sausage links.
close-up of sweet potato breakfast casserole slice showing tater tots and sausage inside

Variations

  • Different cheese: Swap cheddar for pepper jack, Gruyère, or a Mexican cheese blend for a different flavor profile.
  • Different protein: Try crumbled bacon, diced ham, or breakfast-style plant-based sausage instead of turkey sausage.
  • Add greens: Stir in a couple handfuls of fresh spinach or chopped kale before baking for extra nutrients.
  • Add mushrooms: Sliced cremini or baby bella mushrooms are a great addition — just toss them in with the other veggies.
  • Regular tater tots: If you can’t find sweet potato tater tots, regular frozen tater tots work perfectly fine.

Storage

  • Refrigerator: Store leftover squares in an airtight container in the fridge for up to 5 days.
  • Freezer: Wrap individual squares tightly in plastic wrap and store in a freezer-safe bag for up to 3 months.
  • Reheat: Microwave individual squares for 1-2 minutes or place them in a 350ºF oven for 10-15 minutes until heated through.

More Breakfast Recipes

FAQ

Can I make this ahead of time?

Yes! You can assemble the casserole the night before, cover it tightly, and refrigerate overnight. When you’re ready to bake, just pop it straight into the oven. You may need to add 5-10 extra minutes of bake time since it’s starting cold.

Can I use regular tater tots?

Absolutely! Regular frozen tater tots work just as well. You’ll lose the subtle sweetness from the sweet potato version, but the casserole will still taste great.

How do I know when the casserole is done?

The casserole is done when the eggs are fully set and no longer jiggly in the center. The top should be lightly golden and the cheese should be melted and bubbly. If you have an instant-read thermometer, the internal temperature should read at least 160ºF.

Can I freeze breakfast casserole?

Yes! Let the casserole cool completely, then slice into squares. Wrap each square tightly in plastic wrap and place in a freezer-safe bag or container. Freeze for up to 3 months. Reheat from frozen in the microwave for 2-3 minutes or in a 350ºF oven for 15-20 minutes.

What protein can I use instead of turkey sausage?

You can use any precooked sausage you like — chicken sausage, pork sausage, or plant-based sausage all work great. You could also try crumbled cooked bacon, diced ham, or even leftover rotisserie chicken for a different twist.

  • Preheat the oven to 375ºF and spray a 9×13-inch baking dish with cooking spray.

  • Add all of the ingredients, except for the cheddar cheese, to the baking dish. Mix to combine. Be sure all of the ingredients are covered by the egg.

  • Cover the dish and bake for 45 minutes. Uncover and bake for 15 more minutes.

  • Turn the oven to 400ºF and then add the cheddar cheese to the top and bake until the cheese has melted and turns golden brown.

  • Remove from the oven and let it rest for 5 minutes and then slice into 9 squares.

Storage: Refrigerate leftovers for up to 5 days or freeze for up to 3 months. Reheat individual squares in the microwave for 1-2 minutes or in a 350ºF oven for 10-15 minutes.

Calories: 452 kcal, Carbohydrates: 16 g, Protein: 42 g, Fat: 23 g, Fiber: 2 g, Sugar: 4 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Photography by: The Wooden Skillet



How My Mom Inspired Me to Pursue a Career in Nutrition: A Personal Story by Radhi Devlukia 😍❤️

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In this video, Radhi Devlukia shares her personal story of how her mother inspired her to pursue a career in nutrition and dietetics. She talks about her love for understanding the qualities of food and how they can affect our bodies. She also opens up about her belief in natural remedies and the power of food and plants to improve our health and wellbeing. Watch the video to learn more about Radhi Devlukia’s journey into nutrition, from inspiration to passion.

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How to do, Benefits, Anatomy Involved


Introduction and Meaning

Simhasana, commonly known as the Lion Pose, derives its name from the Sanskrit words Simha (lion) and Asana (pose). It is described in classical yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. The posture resembles a lion’s powerful, open-mouthed roar and symbolizes courage, confidence, and freedom of expression.

In the classical text Hatha Yoga Pradipika, Swami Swatmarama identifies Siddhasana, Padmasana, Bhadrasana, and Simhasana as four of the most important asanas, highlighting their significance in yogic practice.

How to Practise Simhasana

According to the Hatha Yoga Pradipika, there are two methods of practising Simhasana.

Technique 1: Classical Simhasana

  1.   Sit on the floor with the ankles crossed beneath the body.
  2.   Place the right ankle under the left buttock, on the left side of the perineum.
  3.   Place the left ankle under the right buttock, on the right side of the perineum.
  4.   Keep the spine erect and the body relaxed.
  5.   Adopt a partial Jalandhara Bandha by gently lowering the chin toward the chest.
  6.   Open the mouth and protrude the tongue outward as far as is comfortable.
  7.   Place both palms on the knees, facing downward, with the fingers spread apart.
  8.   Maintain normal breathing and hold the posture comfortably.

Technique 2: Simhagarjasana (Roaring Lion Pose)

  1.   Sit comfortably in Dandasana (Staff Pose) with the legs stretched out in front of the body.
  2.   Bend the right leg and place the right foot beneath the right buttock.
  3.   Bend the left leg and place the left foot beneath the left buttock, assuming a Vajrasana-like position.
  4.   Separate the knees as wide as is comfortable.
  5.   Place both hands on the knees with the palms facing downward and the fingers spread apart or alternatively, place the palms on the ground between the knees, with the fingers pointing toward the body.
  6.   Raise the chin approximately 2–3 inches upward and adopt Shambhavi Mudra.
  7.   Open the mouth and protrude the tongue outward as far as is comfortable.
  8.   Inhale deeply through the nose.
  9.   Exhale forcefully through the mouth while producing a lion-like roaring sound, such as “hhaaa”
  10. Repeat for a few rounds, then relax and return to the starting position.

Breath and focus 

Inhale deeply and slowly through the nose. Exhale forcefully through the mouth while opening the mouth wide, extending the tongue, and producing a lion-like roaring sound (“hhaaa”).

Coordinate the movement of the tongue, throat, and facial muscles with the exhalation. Gentle gaze at the third eye (between eyebrows) or tip of the nose.

Preparatory Pose for Simhasana :

Vajrasana (Thunder-bolt pose)

Bhadrasana (Gracious pose)

Veerasana (Hero pose)

After pose for Simhasana 

Supta veerasana (reclining hero pose)

Matsyasana (Fish pose)


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Benefits of Simhasana

Simhasana offers benefits for both physical and mental well-being.

According to the classical yogic text Hatha Yoga Pradipika, Svatmarama states that Simhasana helps in mastering the three important bandhas (energy locks):

  • Jalandhara Bandha – Throat lock
  • Mula Bandha – Root lock
  • Uddiyana Bandha – Abdominal lock

Physical Benefits

  • Relieves tension in the face, jaw, and neck muscles.
  • Strengthens and activates the muscles of the throat, tongue, and pharynx.
  • May improve voice clarity and vocal awareness.
  • Increases blood circulation to the face and neck.
  • Supports lymphatic drainage and may help relieve nasal and sinus congestion.
  • Enhances awareness of breathing and upper airway function.
  • Simhasana, through the practice of Jalandhara Bandha, may enhance thyroid gland activity.

Mental and Emotional Benefits

  • Helps release suppressed emotions and facial tension.
  • Reduces stress and promotes relaxation.
  • Encourages confidence, courage, and self-expression.
  • May help shy or introverted individuals become more expressive and communicative.
  • Improves focus and mindfulness by directing awareness inward.

Effects on the energy channels

Simhasana strongly stimulates the Vishuddhi Chakra, located at the throat.

The forceful extension of the tongue, opening of the mouth, and contraction of throat muscles help remove energetic blockages associated with communication and self-expression.

Helps activate the three yogic locks (bandhas), which are believed to guide vital energy (prana) through the central energy channel (Sushumna Nadi).

Anatomy Involved in Simhasana (Lion Pose)

  • Arms and Hands: The shoulders are slightly flexed and internally rotated as the palms press firmly on the knees. The elbows remain extended, while the fingers are spread apart.
  • Neck and Cervical Region: A mild cervical flexion occurs due to the partial Jalandhara Bandha (chin gently lowered toward the chest). The deep cervical flexors, longus colli and longus capitis assist in maintaining neck alignment.
  • Face: Simhasana activates the facial muscles, including the orbicularis oris, platysma, buccinator, and muscles of facial expression.
  • Spine: Postural support is provided by the erector spinae, multifidus, quadratus lumborum, and transversus abdominis, helping maintain an upright seated posture.
  • Hip Joints: The hips are flexed, abducted, and externally rotated. The gluteus maximus, gluteus medius, piriformis, obturator internus, contribute to stabilization of the pelvis.
  • Knees: The knees remain flexed throughout the posture.
  • Ankles and Feet: The ankles are plantar-flexed and crossed beneath the body.
  • Core Muscles: The transversus abdominis, multifidus, diaphragm, and pelvic floor muscles work together to stabilize the trunk and support spinal alignment during the pose.

Precautions and Contraindications

  • Avoid Simhasana in cases of acute knee, ankle, or hip injuries, and after recent surgery involving these joints.
  • Individuals with severe arthritis or weak or unstable knees, ankles, or wrists should practice with caution or appropriate modifications.
  • Those with temporomandibular joint (TMJ) disorders should avoid excessive mouth opening.
  • Practice with caution during pregnancy and in cases of uncontrolled hypertension.
  • Discontinue the posture if it causes pain, dizziness, or significant discomfort.

Common Mistakes During Simhasana Practice

  • Slouching or rounding the spine instead of maintaining an upright posture.
  • Excessive strain in the face, jaw, throat, or neck.
  • Holding the breath or breathing irregularly during the posture.
  • Performing the posture with tension in the shoulders rather than keeping them relaxed.
  • Forcing the posture beyond one’s comfortable range of motion.

Modifications for Simhasana

  • Sit on a folded blanket, cushion and practice in a comfortable cross-legged position if the posture is uncomfortable
  • Keep the mouth partially open and extend the tongue only as far as comfortable if there is jaw discomfort.
  • Place a folded blanket under the knees or ankles for additional support.
  • Use wall support for the back if maintaining an upright posture is difficult.

References 

Hata Yoga Pradipika – Swami Mukthibodhananda

Pawar NP, Khandekar V, Jain S. Role of Simhasana in the management of hypothyroidism: a review. J Ayu Int Med Sci. 2023;8(3):116-119.

Choudhary D, Yadav SK, Samagandi K, Kumar P. Conceptual study of Simhasana: an analytical review. Asian J Sci Technol. 2019;10(11):10438-10441.

Gheranda Samhita

Anatomy of Hata Yoga – H David Coulter

This article is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Department at Easy Ayurveda Hospital.

For personalized guidance and answers to your health concerns, click below to consult Dr Ashwini Bhat online Via Google Meet:

https://www.easyayurveda.com/yogadoc/       

Classification of Agni by Acharya Charaka Based on Bala Bheda


Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S

We know that Agni – digestive fire is of four types. They are –

  1. Mandagni
  2. Tikshnagni
  3. Vishamagni and
  4. Samagni

This classification is made on the basis of dosha influence on these Agnis. Mandagni, Tikshnagni and Vishamagni are found in persons predominant with kapha, pitta and vata respectively. Samagni is a status when the agni is influenced by balanced tridoshas. This is also a state of agni in healthy individuals and forms an important indicator for Swastha – healthy individuals. The same doshas which are predominant in the person will also by nature influence the agni.

Bala Bheda Agni Vargikarana by Charaka & Need to Know

Need for Study – Acharya Charaka has described the same four kinds of Agnis in Charaka Vimana Sthana Chapter 6, Verse 12 from a different angle. He has described them from the perspective of Bala Bheda i.e. strength of the Agni. This explanation will help us to clinically understand the strength, capacity and limitations of these Agnis. This knowledge in turn will help the physicians to address agni imbalances in the diseases that they are treating.

Types of Agni based on Bala Bheda

अग्निषु तु शारीरेषु चतुर्विधो विशेषो बलभेदेन भवति| तद्यथा- तीक्ष्णो, मन्दः, समो, विषमश्चेति| तत्र तीक्ष्णोऽग्निः सर्वापचारसहः, तद्विपरीतलक्षणस्तु मन्दः, समस्तु खल्वपचारतो विकृतिमापद्यतेऽनपचारतस्तु प्रकृताववतिष्ठते, समलक्षणविपरीतलक्षणस्तु विषम इति| एते चतुर्विधा भवन्त्यग्नयश्चतुर्विधानामेव पुरुषाणाम्| तत्र समवातपित्तश्लेष्मणां प्रकृतिस्थानां समा भवन्त्यग्नयः, वातलानां तु वाताभिभूतेऽग्न्यधिष्ठाने विषमा भवन्त्यग्नयः, पित्तलानां तु पित्ताभिभूते ह्यग्न्यधिष्ठाने तीक्ष्णा भवन्त्यग्नयः, श्लेष्मलानां तु श्लेष्माभिभूतेऽग्न्यधिष्ठाने मन्दा भवन्त्यग्नयः ||Cha.Vi.6/12

Depending on their strength and intensity (in terms of handling, digesting and transforming the food we consume), the Agni present in our body can be classified into four types. They are –

  1. Tikshna Agni – severe, strong or intense digestive fire
  2. Manda Agni – low digestive fire
  3. Sama Agni – normal and balanced digestive fire
  4. Vishama Agni – irregular digestive fire

Further, Acharya Charaka discussed these Agnis on the basis of their bala – strength and intensity.

Tikshna Agni: तत्र तीक्ष्णोऽग्निः सर्वापचारसहः

It is defined as Sarva Apachara Saha i.e. the fire which tolerates all kinds of insult, irregularities, and wrong-doings (food consumed breaking the rules and etiquettes of food) and food related misconducts. This means to tell that, in spite of taking liberties in relation to quality, quantity and timing of food and being experimental or adventurous about it, the fire will tolerate these foods and is not easily affected or influenced by irregularities or imbalances of the foods we consume. That doesn’t mean one needs to be out of ‘caution zone’ and go overboard or be overtly adventurous.

Manda Agni: तद्विपरीतलक्षणस्तु मन्दः

Acharya Charaka describes this fire with the words ‘Tad Viparita Lakshanastu’ i.e. the digestive fire which has opposite features of those of Tikshna Agni. This Agni is Sarva Apachara Asaha i.e. unlike Tikshna Agni, Manda Agni, which is basically mild and weak in nature, will not tolerate insults, irregularities, wrong-doings or food related misconducts. That means to say that the person cannot take liberty in making choices regarding quality, quantity and timing of food and can definitely not be adventurous. They need to exercise extra caution in taking care of their Agni and also to keep it in a state of balance. Even small irregularities or indiscipline will disturb this type of agni and its functioning.

Sama Agni: समस्तु खल्वपचारतो विकृतिमापद्यतेऽनपचारतस्तु प्रकृताववतिष्ठते

Sama Agni i.e. a balanced state of agni gets disturbed, impaired and imbalanced even when it gets affected by minor Apachara – irregularities, insults, wrong-doings or misconducts. On the other hand, this Sama Agni maintains its normalcy as long as one does not get indulged in apachara. So, in order to keep it in a state of balance, one should monitor the quality, quantity, time and etiquettes of food on every single day and make it a habit of not deviating from good food practices.


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Vishama Agni: समलक्षणविपरीतलक्षणस्तु विषम इति

Vishama Agni is that which is irregular in nature. It sometimes shows sama lakshanas and sometimes viparita lakshanas due to the impact of apachara. This means to say that, unlike sama agni, vishama agni sometimes gets impaired, disturbed or imbalanced and sometimes it does not get impaired due to irregularities, insult, wrong-doings or misconducts related to food practices. These people can sometimes tolerate apachara related to food and the agni behaves normally. At other times, these persons cannot tolerate apachara and as a result, the agni behaves abnormally. The digestion pattern is variable and highly unpredictable. This is due to the influence of vata on the AGNI, which by itself is fluctuating and unpredictable in nature.

Further on

Acharya says that these four types of Agni occur in four types of individuals. In persons having balanced vata, pitta and kapha, the agni is also normal and balanced.

Vishama Agni and Vata – In those having predominance of vata, the agni will be irregular – vishama agni, due to the affliction of influence by vata on agni and its site.

Teekshna Agni and Pitta – In those having predominance of pitta, the agni will be sharp, strong, intense and penetrating in nature – tikshna agni, due to the affliction of and influence by pitta on agni and its site.

Mandagni and kapha – In those having predominance of kapha, the agni will be mild and weak in nature – mandagni, due to the affliction of and influence by kapha on agni and its site.

Samagni and Tridosha Balance – In those having balance of doshas, malas and dhatus in their body, the agni will be balanced in nature – sama agni, due to the influence of balanced tridoshas on agni and its site.

Related AIAPGET Question

  1. Which of the following is Sarvapachara Sahah (Cha.Vi.6/12)
  2. Mandagni
  3. Tikshnagni
  4. Vishamagni
  5. Samagni

Ans – b. Tikshnagni.

  1. The Agni which has been described by Acharya Charaka as ‘tad viparita lakshanastu’ is – (Cha.Vi.6/12)
  2. Tikshnagni
  3.   Samagni
  4. Vishamagni
  5.   Mandagni

Ans – d. Mandagni. (Mandagni has viparita lakshana of Tikshnagni)

  1. The Agni which is Sarvapachara Asahaha is (Cha.Vi.6/12)
  2. Tikshnagni
  3.   Samagni
  4. Mandagni
  5.   Vishamagni

Ans – c. Mandagni.

  1. खल्वपचारतो विकृतिमापद्यतेऽनपचारतस्तु प्रकृताववतिष्ठते as per Charaka, describes which Agni? (Cha.Vi.6/12)
  2. Samagni
  3.   Vishamagni
  4. Mandagni
  5.   Tikshnagni

Ans – a. Samagni.

  1. The agni described by Charaka as – समलक्षणविपरीतलक्षणस्तु is – (Cha.Vi.6/12)
  2. Tikshnagni
  3.   Vishamagni
  4. Mandagni
  5.   Samagni

Ans – a. Tikshnagni.

  1. Acharya Chharaka has described Agnis on Bala Bheda in – (Cha.Vi.6/12)
  2. Sutra Sthana
  3.   Vimana Sthana
  4. Chikitsa Sthana
  5.   Siddhi Sthana

Ans – b. Vimana Sthana.

Shrimp and Pineapple Skewers – Skinnytaste



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Juicy grilled Shrimp and Pineapple Skewers with a sweet-spicy soy glaze make a quick and flavorful summer meal for a poolside party or weeknight dinner.

Shrimp and Pineapple Skewers

Shrimp and Pineapple Kabobs

These Shrimp and Pineapple Kabobs are one of my favorite summer grilling recipes. Juicy shrimp and sweet pineapple chunks are brushed with a simple glaze of soy sauce, garlic, and a little sambal oelek for just the right amount of heat. The combination of sweet, savory, and spicy flavors is always a hit, and since shrimp cooks in just a few minutes, this easy dinner comes together fast.

Why This Shrimp and Pineapple Skewers Works

Gina @ Skinnytaste.com

They’re perfect for busy weeknights, summer entertaining, or anytime you want something light, fresh, and packed with flavor without spending a lot of time in the kitchen.

  • Quick: You don’t have to marinate the shrimp, and they cook in under 8 minutes.
  • Sweet and spicy: The pineapple caramelizes as it cooks, creating a perfect contrast with the spicy sauce.
  • Excellent for summer: A grilling recipe that uses fresh summer produce
  • Great for backyard parties: Easy to throw a bunch on the grill

 

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Ingredients You’ll Need

Besides the ingredients listed below, you’ll also need 8 small or 4 long skewers. If they’re wooden, soak them in water for at least 30 minutes to prevent them from burning on the grill. See the recipe card below for the exact measurements.

Shrimp and Pineapple Skewers

  • Shrimp and pineapple sauce: Sambal oelek (a spicy Southeast Asian chili sauce), toasted sesame oil, low-sodium soy sauce.
  • Extra large shrimp: Peel and devein the shrimp. Or, better yet, buy them ready to go from the supermarket. If you use frozen shrimp, don’t forget to thaw them in the fridge the day before.
  • Pineapple: Fresh pineapple is best for this recipe. Canned pineapple will turn mushier when grilled and won’t caramelize as well.
  • Red onion becomes sweeter when grilled.

 

How to Make Shrimp and Pineapple Kabobs

If you want to prepare some of it ahead of time, you can make the sauce, cut the pineapple and onions, and soak the skewers the day before. See the recipe card at the bottom for printable directions.

  1. Coat the shrimp, pineapple, and red onion in the sambal, sesame oil, and soy sauce. Then, thread each piece onto the skewers.
  2. Prep the grill: Preheat the outdoor grill to medium-high heat and oil the grates. An easy way to do this is to pour some avocado oil on a wad of paper towels and rub them across the grates. 
  3. Grill the kabobs: Spray them with oil and cook for 2 minutes on each side.
Shrimp and Pineapple Skewers

How do I cook shrimp skewers if I don’t have a grill?

If you don’t have a grill, cook these shrimp and pineapple kabobs on a grill pan or cast-iron skillet on the stove over medium-high heat until the shrimp are opaque. You can even skip the skewers if you want.

You can also cook everything in the oven at 350°F for 10 to 15 minutes or air fry them at 400°F for 5 to 6 minutes.

Variations

  • Spicy sauce: Swap sambal with sriracha.
  • Keep it gluten-free by using tamari instead of soy sauce.
  • Allergic to shrimp? Substitute chicken thighs, salmon, or flank steak. I’ve linked some other skewer recipes so you can see the specific cooking times for each type of protein. 
  • Add an extra vegetable, like zucchini, squash, or bell peppers.
Shrimp and Pineapple lettuce wraps

Storage

  • Refrigerate the shrimp kabobs for up to 3 days.
  • Reheat: Remove the shrimp and pineapple from the skewer, then reheat in the microwave or in a skillet over medium-low heat.
Shrimp and Pineapple

More Shrimp Skewer Recipes You’ll Love

For more healthy dinner ideas, check out my Shrimp Recipes collection, plus these five easy shrimp kebab recipes!

Skinnytaste High Protein cookbook protein

Prep: 20 minutes

Cook: 6 minutes

soaking time if using wooden skewers: 30 minutes

Total: 30 minutes

Yield: 4 servings

Serving Size: 1 skewer

  • If using wooden skewers, soak at least 30 minutes.

  • Add the sambal, sesame oil, and soy sauce to a mixing bowl and whisk to combine. Add the shrimp, cubed pineapple, and red onion to the bowl and toss everything together to coat it in the sauce. Thread the shrimp, pineapple and red onion onto metal skewers and arrange them on a rimmed baking sheet lined in foil.

  • Preheat an outdoor grill to medium high heat and lightly oil the grates.

  • Lightly spray the kabobs with nonstick cooking spray. Place them on the preheated grill in an even layer. Cook for 2 minutes per side, until the shrimp is cooked through and nice char marks have formed.

  • Remove the foil from the baking sheet and place the cooked kabobs on the clean baking sheet.

  • Serve with rice, butter lettuce leaves, and extra soy sauce.

Last Step:

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Makes about 5 cups.
You can serve this on kabobs or remove from the skewers.

Serving: 1 skewer, Calories: 150 kcal, Carbohydrates: 14 g, Protein: 17 g, Fat: 3 g, Saturated Fat: 0.4 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 1 g, Trans Fat: 0.01 g, Cholesterol: 143 mg, Sodium: 984 mg, Potassium: 270 mg, Fiber: 1 g, Sugar: 9 g, Vitamin A: 264 IU, Vitamin C: 42 mg, Calcium: 78 mg, Iron: 1 mg