February Yoga Schedule

Special Events

Yoga & Nutrition Workshop:  The Sugar Blues & Foods To Boost Your Moods $20on Saturday, February 18th from 10:15am-12:15pm with Westside Aquatic Center.  
Yoga & Nutrition Workshop:  Healthy Eating for Busy Folks & Families $20on Saturday, February 18th from 2-4pm with Greenville Yoga Studio on Augusta Rd.  


Ongoing Public Classes
Sundays
2-3:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.
Tuesdays
4:15-5:15pm All Levels Yoga $7 with Westside Aquatic Center.
7-8:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.  
Thursdays
5-6pm All Levels Yoga $10 with Elite Conditioning on East North St.  
7-8:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.
Saturdays
8:30-9:30am All Levels Yoga $10 with Elite Conditioning on East North St.  



 Lessons, Yoga Parties, & Corporate Yoga

Private lessons, Yoga Parties, & Corporate Yoga are available by appointment.  All of these Yoga offerings are at the destination and time of your choice.  We provide the mats, sound equipment, and music... all you have to do is show up!  

- Private Yoga lessons are great for individuals, couples, and families who want a specialized Yoga practice customized to meet their needs.

- Yoga Parties are great for small groups who want to have a special Yoga class to celebrate an event or just want to have a small private class.

- Corporate Yoga is designed for workplace wellness and is offered to businesses around the Greenville area for weekly classes or limited class series.  

Now offering a referral savings program!

About me...

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Dis-ease: Tips for feeling better, naturally!

Take a little time everyday to
relax and unwind.

 At some point or another we've all found ourselves tucked under four blankets, with a temperature, congestion, and discomfort among other things. Our western mind tells us, "Take a pill and feel better." But is this always the best answer? Does popping a pill really examine what is going on in our body?

   Our bodies are inherently smart creatures which aim to heal us.Sometimes doing what is convenient and taking a pain or inflammation reliever can numb our senses and interfere with the natural process of healing.

   It's hard to step away from conventional western medicine and think about natural remedies. All of these little fears start to pop up in our heads and out the mouths of our loved ones... What if it's an infection? What if I am really sick and don't know it?

   However, if you're really paying attention and listening to that intelligent body of yours you will know whether or not you need to rush yourself to the nearest emergency room or whether or not you can utilize natural remedies.  

   In the modern world, both western and eastern medicine have a place in the healing world.  One aims to treat the symptoms and one aims to treat the cause.  For example,  Ayurveda, an old eastern system of holistic medicine, does not place importance on labeling dis-ease. Following principles of Ayurveda practitioners treat the root cause of the illness and forget about all the technical details, treating every situation, every individual as unique.

At the end of the day, achieving health is about diving a little deeper into the discomfort you feel. Bring awareness in your body, your mind, spirit, emotions, physical, etc.  You may be surprised at how helpful and inexpensive some holistic health remedies may be. 

Fresh foods are full of nutrients
and digestive enzymes.  Which
help to nourish our bodies!  

For a fever:

- If your fever is low grade skip out on the pain reliever or anti-inflammatory and cool your body down by drinking cold water or taking a cold shower. A fever is the bodies natural response to fight off dis-ease so by allowing your body to invoke this response you allow it to heal itself. If your fever is high, (102 degrees Fahrenhit +) you know what to do - see a doctor.

- Rest and allow yourself to sleep as much as needed.  Don't push it!  Fever's raise the body temperature and this is turn uses more calories, therefore, draining your energy.  

For congestion and sinus pressure:

Fresh Mint:  Mint is a natural
pain reliever

- Use a sinus cleansing system, like the Neti pot or sinucleanse. You can pick up one of these at any pharmacy or health store. They provide instant relief from sinus pressure and reduce the occurrence of sinus infections.

- Steam inhalations: Boil water and then pour into a deep glass bowl. Add 3-4 drops of Eucalyptus and/or Tea tree or Lavender oil. Sit down immediately and breathe in the steam until all of the essential oils have evaporated. Note: Essential oils keep for six months if stored in a cool, dry place.

- Splash Eucalyptus oil on your shower walls and then take a hot shower. Be careful the floor may be a little bit more slippery than usual!

- Rub a thick layer of Vic's vapor rub on your chest, lie down and let the magic happen.  Some even suggest rubbing the soles of your feet with Vic's, putting on socks, and placing feet on a heating pad.  :-)

Coconut oil is a highly digestible,
healthy fat, and can be used in a
raw or cooked form.  

For sore throat:

- Heat a small cup of water on the stove. Add a 1/2-1 teaspoon of sea salt and stir to dissolve. Gargle with the salt water several times throughout the day.

- Make a hot cup of tea with a teaspoon of honey. Such as, Peppermint (a natural pain reliever),  Chamomile, etc. Drink several times throughout the day!

For cough:

-  Drink warm water, peppermint, or chamomile tea with local honey.

-  The old classic - honey and whiskey... this stuff really works.  

For any cold and flu type illness:

- Get regular and adequate sleep so your body can protect you and have time to recover.  

- Eat small amounts throughout the day of healthy fats, lean protein, fresh fruits and vegetables.  These nutrient rich foods will help get you back on your feet!

- Drink plenty of water.... if you can't drink water drink something like coconut water! If you're opting for gatorade or powerade to replace electrolytes then dilute it with water.

- Cut out mucus forming foods, such as: dairy, fried foods, highly refined grains, and sugar.

- Apple Cider Vinegar.  Combine two tablespoons raw apple cider vinegar with filtered water and drink daily for preventative health.  May sweeten with local raw honey and sprinkle with cayenne if desired.  When you feel a cold or sickness coming on drink twice per day.  

***None of the information found in this article is meant to replace the knowledge of your inner guidance system or your health care provider.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Hearty Winter Oatmeal

This my current favorite morning oatmeal.  It's filling, colorful, and packed with flavor.  Serve with scrambled, free range, vegetarian fed eggs to start your day off right!  

Steel cut oats are less processed
than traditional rolled or quick
cooking oats.  Less processed foods
have more nutrients in tact.

Ingredients:

Steel cut oats 
Apples (1/2 medium sized apple per person)

Cinnamon to taste

Grape, Cherry or Pomegranate fruit juice, not from concentrate and no sugar added (not sugar free)  

Filtered Water

Raw walnuts, chopped (1 tbl. per person)  

Blueberries (2 tbl. person)*  

Drizzle of honey, to taste

Unsweetened (no sugar added)
 juices are different from sugar-free juices
because they contain natural fruit sugars
and do not contain artificial sweeteners.

Directions:

1.  Cook steel cut oats according to package directions.  
2.  Place apples in an appropriate sized sauce pan and cover halfway with fruit juice and cover the rest of the way with water.  Simmer over medium heat until liquid reduces to 1/4.  Stir occasionally.
3.  Toast walnuts at 350 degrees Fahrenheit.
4.  Combine steel cut oats, simmered apples, walnuts, blueberries and a drizzle of honey to taste.  Serve immediately.  


*To eat in season, freeze blueberries harvested during the summer and thaw out before use.  








Recipe created by Keri Rogers... Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Laughter & Yoga

A little laughter can go a long way... to lift your mood.  Here are some fun, slightly inappropriate, video's to lighten up your day.  Take a break and feed your inner Yoga nerd :-)

January Yoga Schedule

Special Events


Yoga & Nutrition Workshop:  Understanding & Healing Digestion $20
on Saturday, January 7th from 2-4pm with Greenville Yoga Studio on Augusta Rd.  


Yoga & Nutrition Workshop:  Healthy Eating for Busy People $20
on Saturday, January 28th from 10:15am-12:15pm with Westside Aquatic Center.  


Ongoing Public Classes


Sundays
2-3:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.


Tuesdays
4:15-5:15pm All Levels Yoga $7 with Westside Aquatic Center.
7-8:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.  


Thursdays
5-6pm All Levels Yoga $10 with Elite Conditioning on East North St.  
7-8:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.


Saturdays
8:30-9:30am All Levels Yoga $10 with Elite Conditioning on East North St.  


Private Lessons, Yoga Parties, & Corporate Yoga



Private lessons, Yoga Parties, & Corporate Yoga are available by appointment.  All of these Yoga offerings are at the destination and time of your choice.  We provide the mats, sound equipment, and music... all you have to do is show up!  


- Private Yoga lessons are great for individuals, couples, and families who want a specialized Yoga practice customized to meet their needs.


- Yoga Parties are great for small groups who want to have a special Yoga class to celebrate an event or just want to have a small private class.


- Corporate Yoga is designed for workplace wellness and is offered to businesses around the Greenville area for weekly classes or limited class series.  

Now offering a referral savings program!

New Year... New Your Special:  Save 10% off your first Private Lesson, Yoga Party, or Corporate Yoga Session.

About me...

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Whole Grain Spiced Oat and Fruit Muffins

Delicious whole grain muffins packed with dried fruit, wheat germ, oats, and spices.  Serve warm by themselves or with a light spread of your favorite nut butter.  

Blackstrap Molasses is higher in iron
than traditional molasses.

Ingredients:

1/4 c. dried cherries (unsweetened), finely chopped

1/2 c. dried prunes (unsweetened & preservative free), finely chopped

1-1/4 c. hot water, divided

1/4 c. wheat germ

1 c. millet flour

1/2 c. whole wheat flour

3/4 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 c. brown sugar

3 tsp. non-aluminum baking powder

1/2 c. steel cut oats, soaked over night

2 tbl. honey, preferably local

2 tbl. blackstrap molasses

1 c. original flavor almond milk (or your favorite milk)  

Directions:

1.  Grease a 12-muffin tin with coconut oil.    Preheat oven to 400 degrees Fahrenheit.

2.  Soak dried fruit in a small bowl with 1. c hot water.  In a medium sized bowl, combine wheat germ and remaining 1/4 c. hot water.  Stir and set aside.  

3.  Combine all dry ingredients in a medium sized bowl, stir to combine.  

4.  Drain fruit in a colander.  Add fruit, soaked oats, honey, molasses, and milk to the wheat germ.  Stir to combine.

5.  Fold wet ingredients into the dry ingredients.  Spoon mixture into muffin tins.  Bake in a preheated oven for 15-17 minutes.  

Millet flour adds a layer of sweetness
unparalleled by other whole grain flours.
If unavailable, use your own flour blend.

Nutrition Facts - Serving Size 1 Muffin

Calories 142

Carbohydrate 31g

- Dietary Fiber 4g

- Sugars 11g

Fat 1.4g

- Saturated Fat 0g

- Monounsaturated <1g

- Polyunsaturated <1g

- Trans Fat 0g

- Cholesterol 0mg

Protein 4g

Sodium 81mg

Potassium 282mg

Iron 2mg

Calcium 71mg

This recipe is naturally vegan, therefore, dairy-free.  Can be made suitable for a gluten-free diet by substituting the whole wheat flour for rice flour, and the oats for basmati rice.
  

*Recipe and Nutrition Facts created by Keri Rogers.  

Upcoming Workshops

December


December 31st from 2-4pm with Greenville Yoga located on Augusta Rd
Calming the Spirit:  Restorative Yoga $20
Restorative Yoga is a nourishing and gentle practice that helps to renew the body and mind. Learn simple relaxation techniques to unwind deep seated stress, calm the mind, and deepen the breath. We pull out all the props (literally) in Restorative Yoga. We'll use bolsters, blankets, and blocks to bring you into a Yogic state of bliss and deep rest. Perfect for all levels and students with injuries and physical limitations. 



January


January 7th from 2-4pm with Greenville Yoga located on Augusta Rd
Understanding and Healing Digestion:  Yoga and Nutrition Workshop $20
This workshop will include an overview of the components of a healthy diet and how the digestive system works. Learn how a combination of Yoga and Nutrition can lead to a healthier functioning digestive system. 

Workshop includes:

• The basics of digestion
• Incorporating Yoga postures and nutrition to heal digestion
• Healthy digestion tips
• Q&A

January 28th from 10:15am-12:15pm with Westside Aquatic Center

Healthy Eating for Busy Individuals and Families:  Yoga and Nutrition Workshop $20
This workshop will offer you suggestions and tools for healthy eating that the whole family will approve of!  Enjoy an invigorating and relaxing Yoga practice followed by a nutrition discussion that will help you find a healthy path for you and yours!


Workshop includes:

• Nutrition tips to make your everyday meals healthier
• Ways to prepare quick and easy nutritious foods
• The bascis of menu planning, food budgeting, and efficient cooking

December Yoga Schedule

Special Events:

Yoga and Nutrition Workshop: Healing Digestion

... on Saturday, December 10:

10-12 with the Westside Aquatic Center $20

Restorative Yoga Workshop:  Calming the Spirit

...on Saturday December 31:


2-4pm with Greenville Yoga Studio on Augusta Rd $20

Public Classes:

Sundays 2-3:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd

More details at: http://www.northmainyoga.com/schedule2.php
No Class on December 25th.

Tuesdays and Thursdays 4:15-5:15pm All Levels Yoga $7 with the Westside Aquatic Center

More details at: http://greenvillerec.com/westside/land-fitness-programs/

NEW! Saturdays 8:30-9:30am All Levels Vinyasa Yoga $10 with Elite Conditioning on East North St

Contact Keri for more details.
No Class on December 24th.    

You'll find me subbing the following classes with Greenville Yoga:

12/27, 12/29  -  7-8:15pm  All Levels Vinyasa $10 (AR)

12/26, 12/28, 12/30 -  10:45-11:45am Restorative Yoga $10 (NM)

Private Lessons:  

On going private lessons are available by appointment.  Enjoy a customized Yoga class!  Want to learn more about loosing weight, strengthening your core, reducing back pain, breathing, arm balances, etc?  Book a private session with me... customized for you and delivered to the location of your choice.  

Private lessons are for individuals, families, groups of any size and all you do is show up.  I'll take care of everything else!  Now offering a referral savings program!

About me:

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!

Contact me for details: www.BAYAWellness.com 

 BAYAWellness@gmail.com or 864-430-1275