Thursday, December 23, 2010

"Guilt-free" Holiday Baking

Ladies and gentlemen everywhere are feeling drawn to their kitchens during this time of year.  When the winter turns colder we start creating a variety of baked treats and other sweets ranging from peppermint bark to secret family cookie recipes and everything in between.  I love to get my hands and the kitchen dirty spending all day cooking!   Here are a few tips to make your holiday goodies more nutritious and health promoting without sacrificing all the flavor!  

1.  Substitute 100% whole grain, whole wheat, oat, almond or other whole grain floursfor white processed flour.  White processed flour is highly refined and broken down.  When we eat white flour it turns very quickly into sugar and in turn raises our blood sugar levels.  White flour raises your blood sugar levels faster.  By substituting whole grain flours which have less processing and lower glycemic indexes we are raising the blood sugar less and gradually.  The body like most things works best when there is regularity and the avoidance of constant  dramatic changes.

2.  Whole grain flours are also more nutritious overall - the secret is to balance the ratio of whole grain flour to the white flour you are working with.  When working with whole wheat flour you can typically use an equal portion of the whole wheat and white flour.  Other whole grain flours vary in terms of the ratios in which they should be used and can be utilized for people with an intolerance to gluten.

3.  Reduce the fat content of your baked goods by substituting fruit purees such as unsweetened applesauce.  For chocolate baked goods substitute prune, blueberry, pomegranate, or other flavored applesauce and baby food to enhance the richness.  You can omit half or all of the fat.  I recommend personally only omitting half of the fat in order to keep a nutritional balance.  Believe it or not fat is an essential nutrient to our diet - it's all about choosing the right ones! You can also substitute eggs with fruit puree!  

4.  Reduce the sugar.  Quite simply...add less of any of the sugars!  I like to play around with my recipe by beginning to omit 1/4 cup of sugar at a time and taste testing to see if it was even missed!  In reality a sugar is a sugar whether its honey, cane sugar, agave syrup, brown sugar, maple syrup, or white refined sugar so no matter what kind you use it's good to reduce it.  Be careful substituting artificial sugars because some of them are not meant to be heated and the research on these products are often times new/questionable.  

5.  Use dark chocolate over any other type of chocolate to boost your antioxidant load!  Dark chocolate is higher in antioxidants and may have less sugar.  Some research even suggests that consuming moderate amounts of dark chocolate promotes heart health!  

6.  Go nuts!  Add nuts which contain healthy fats and protein that will help reduce the rate at which the body absorbs the sugar from your holiday goodies!  It's better to raise blood sugar gradually over time so this and adding nuts to your baked treats is an easy way to encourage that!  Use almonds or walnuts preferably as they are some of the most nutritious nuts!  

7.  Sneak is some secret power ingredients like flax seeds, pureed lentils, or real oats! 

8.  Follow the recipe according to directions unless you are adding more of healthy ingredients or less of the unhealthy ones :-)   Use measuring cups and spoons!  

Saturday, December 4, 2010

December Yoga Schedule

All Yoga classes are $10 per visit and Beginner's are welcome to attend any of my classes! I offer options for beginning and experienced students - come join in the flow and practice of Yoga! 


9:30-10:45am  Beginner's Yoga
5:45-7:00pm  All Levels Vinyasa Yoga
7:15-8:30pm Beginner's Yoga 


9:30-10:45am Beginner's Yoga
5:45-7:00pm All Levels Vinyasa Yoga

Private Yoga classes are available seven days per week by appointment only.  

Dharma Yoga Studios 
2131 Woodruff Road
Greenville, SC 29607

Find out more:

Send Inquiries to:

Monday, November 22, 2010

Roasted Thyme and White Wine Turkey

The perfect juicy, simple, yet delicious holiday turkey!  Fresh thyme, smooth white wine, and fragrant vegetables make this turkey irresistible! 
10 lb thawed whole turkey, neck and giblets removed
1 c. kosher salt
1/4 c. unsalted butter
1/4 c. extra virgin olive oil
1 c. onions, cut into chunks, divided
1 c. carrots, cut into 3 inch pieces, divided
1/2 c. celery, cut into 3 inch pieces, divided
8-10 sprigs fresh thyme, divided
1.5 c. chardonnay or other white wine (for a non-alcoholic version substitute apple juice and 1 lemon cut into halves)

Cooking Instructions:
1.  Place turkey in a large oval roasting pan and run inside and out with kosher salt. Add enough cool water to the pan to cover the bottom half of the turkey.  Place in refrigerator and soak overnight or for 12 hours, turning over once.
2.  Preheat the oven to 350 degrees Fahrenheit.  Remove turkey from roasting pan and rinse thoroughly to remove all of the salt.  Discard the remaining water and salt mixture and rinse the roasting pan with water.  Return turkey to the roasting pan breast side down.
3.  Melt the butter and combine in a small bowl with the olive oil.  Brush the turkey with the butter and olive oil mixture.  Stuff the turkey 1/2 cup onion, 1/2 cup carrots, 1/4 cup celery, and 4-5 sprigs of thyme.
4.  Scatter the remaining vegetables and thyme around the roasting pan.  Pour the white wine into the roasting pan.  
5.  Roast the turkey uncovered for 2 hours, remove from oven, turn over and brush with remaining butter and olive oil.  Continue roasting the turkey for another 1-1/2 to 2 hours or until internal temperature reaches 185 degrees Fahrenheit.  Allow turkey to cool for 30 minutes before carving.  
Nutrition Facts
Yield =  21- 4 oz servings
Calories 279
Fat 13g
Saturated Fat 4g
Monounsaturated 4g
Polyunsaturated 3g
Carbohydrate 18g
Sugars 1g
Dietary Fiber 1g
Protein 35g
Sodium 83mg
Cholesterol 97mg

Nutrition Facts calculated by Keri Rogers using Diet Analysis Software 8.0.1.  

Wednesday, November 17, 2010

November Yoga Schedule


9:30-10:45am Beginner's Yoga* @ Dharma Yoga Studios $10
--last Tuesday of the month is Beginner's Restorative Yoga
5:45-7:00pm All Levels Flow Yoga @ Dharma Yoga Studios $10
7:15-8:30pm Beginner's Yoga @ Dharma Yoga Studios $10


8:30-9:45am All Levels Flow Yoga @ Hurricane Martial Arts Center $10


9:30-10:45am Beginner's Yoga @ Dharma Yoga Studios $10
5:45-7:00pm All Levels Flow Yoga @ Dharma Yoga Studios $10

Holiday Cancellations:
November 24 & 25 - No Yoga Classes!  Happy Thanksgiving :-)  

Private Yoga classes are available by appointment only.  Contact Keri at or 864-430-1275 for more information.  

Tuesday, October 26, 2010

Addictive Three-Bean Chili

This recipe is warming, full of flavor, and loaded with vegetables! Your non-veggie loving friends and family may not even notice the veggies mixed in! Three different types of fiber rich and protein packed beans are incorporated. Try using dried beans that have been soaked overnight to reduce your sodium intake, save money, and enhance digestion. Enjoy foodies!

3 T. extra virgin olive oil

3/4 c. onions, finely chopped
2 cloves garlic, minced
2 lbs. grass fed, antibiotic, and hormone free ground beef
1 c. green bell pepper, diced
2 c. baby portabello mushrooms, sliced
3/4 c. shiitake mushrooms, sliced
1-1/4 c. butternut squash, peeled and cubed
1 jalapeno, seeded and finely chopped
2 T. chili powder
1 T. paprika
2 T. dried oregano or 1 T. fresh
1-1/2 T. cumin
1/4 t. salt
1 envelope hot chocolate powder (preferably dark chocolate)

1 T. worcestershire
2-14.5 oz. cans diced tomatoes with green chilies
1-8 oz. can tomato sauce, no salt added
6 fl. oz. beer
1/4 t. hot sauce
3/4 c. great northern beans
3/4 c. black beans
3/4 c. dark red kidney beans

Cooking Instructions:
1. Heat oil in a large soup or sauce pan over medium heat. Saute onions and garlic until clear and fragrant.
2. Add in ground beef and break up with spatula. Cook 3-5 minutes or until partially browned. 
3. Stir in vegetables and cook until meat is fully browned.
4. Add in all remaining ingredients, partially cover and simmer for 50 minutes.

Nutrition Facts - Servings 8 oz/ 1 cup

Calories 298
Fat 16g
Saturated 7g*
Monounsaturated 8g
Cholesterol 47mg
Carbohydrate 17g
Dietary Fiber 4g
Sugars 4g
Protein 14g

*Ideally our saturated fat intake is less than 10% of our total calories. According to the American Dietetic Association we should aim for 3.5g saturated fat per serving or less. In my experience balancing the diet with a healthy amount of saturated fat has improved my blood sugar balance. Sometimes in the craze for fat free and low fat we omit to much fat from our diets - so just like all other things in life it's about balance and moderation. If you diet is high in saturated fats, reduce the saturated fat content of the meal by substituting ground turkey for half of the ground beef.

Thursday, October 21, 2010

Restorative Yoga Workshop in November

Restorative Yoga is... a gentle Yoga practiced focused on relaxing and letting go. Deep breathing, slow movements, and calming postures will provide you with an escape from the fast moving pace of the world. Take some time to settle into the here and now, rest, and unravel deep seated stress.

Come rest and renew on Saturday November 13 for a Restorative Yoga Workshop!


Restorative Yoga Practice

Deep breathing exercises

Key Poses to help you rest and renew at home

Short Guided Meditation

Keri Rogers is a devoted student and internationally registered Yoga teacher. She brings a nurturing and heartfelt approach to her teaching while still encouraging students to challenge themselves. She teaches Beginner and All-Levels Vinyasa yoga classes at Dharma.

Workshop is hosted at Dharma Yoga Studios on Woodruff Road in Greenville, SC.

November 13



Find out more information:

Wednesday, September 22, 2010

Produce: When you should and should not buy organic!

Every time I shop at my local organic grocer and I see the price of greens beans at $5.99/lb versus $2.99/lb at the local chain grocery store... I have a hard time rationalizing that price difference. It can be challenging to debate whether or not to buy organic... when is it really worth it?

Specific health benefits have been noted for consuming organically grown produce that is largely related to a reduced intake of chemicals like pesticides. Consumption of pesticides and other chemicals found in food can increase the risk of contracting debilitating diseases like cancer. Consuming less and preferably minimal amounts of pesticides will reduce the amount of preventable damage we do to our bodies just like stopping or avoiding smoking cigarettes. Research suggests that avoiding chemicals and pesticides is particularly important for growing children due to it's impact on development.

In a ideal food economy we would all consume organically grown foods, minimally processed, antibiotic and hormone free meats, and foods that were processed in a way that prevented their oxidation. However, we live in this day where for years people have spent their food dollars supporting cheaply grown and heavily processed foods. Due to the economic support for the heavily processed food industry those prices have decreased while organically grown food prices have seemingly increased. It's all about supply and demand :-) Fortunately... the winds of change are sweeping the country.

In March of 2009 the Environmental Working Group (EWG) announced the release of the "Shopper's Guide to Pesticides." The Shopper's Guide to Pesticides is a list of 12 fruits and vegetables that tested positive for at least 47 and up to 67 different chemical pesticides. Their research found that by avoiding the dirty dozen one can reduce their exposure to pesticides and other chemicals by as much as 80%. On the Shopper's Guide to Pesticides you will also find a list of 15 fruits and vegetables that one can purchase relatively worry free due to their findings that they contain minimal to zero amounts of chemical pesticides in their non-organic form.

The Dirty Dozen:

1. Apples
2. Domestic Blueberries
3. Celery
4. Kale, Collard greens, and spinach
5. Cherries
6. Lettuce
7. Nectarines
8. Potatoes
9. Peaches
10. Sweet Bell Peppers
11. Imported Grapes
12. Strawberries

The Clean 15:

1. Asparagus
2. Avocados
3. Eggplant
4. Cabbage
5. Cantaloupe
6. Grapefruit
7. Kiwi fruit
8. Onions
9. Sweet onions
10. Mango
11. Pineapple
12. Sweet Potatoes
13. Sweet Corn
14. Sweet Peas
15. Watermelon

The EWG is a non-profit team of scientists focused on providing information to the public to support our health as well as that of the environment. We have lots of new information at our finger tips to empower us to turn down the processed and chemical laden fruits, vegetables, and meats and use our spending dollars towards promoting minimally processed food.

The "Shopper's Guide to Pesticides" in a handy printable wallet sized form at:


Contact Keri to find out more information about buying organic and saving money, incorporating a more nutritious diet into your lifestyle, and finding recipes to suit your needs.,

Monday, September 13, 2010

September Yoga Schedule

Public Yoga Classes

Flow Yoga - All Levels 7:30-8:45am
- Hurricane Martial Arts Center (HMAC) on East Butler Road

Beginner's Yoga 9:30-10:45am
-Dharma Yoga Studios (DYS) on Woodruff Road

Energetic Flow Yoga 5:45-7:00pm

Beginner's Yoga 7:00-8:15pm

Flow Yoga - All Levels 7:30-8:45am

Beginner's Yoga 9:30-10:45am

Energetic Flow Yoga 5:45-7:00pm

All Yoga classes are $10. Come as you are - wear loose or stretchy comfortable clothing.

Private Yoga Classes

Keri is happy to offer private lessons around the Greenville area in workplaces, homes, churches, community centers, etc.

Private lessons are a great idea for people new to Yoga, those with unique health conditions, or individuals who want to advance their practice. Contact me for details!

Thursday, September 2, 2010

And a dream becomes reality....

Several months ago I came to a decision to pursue life as a Yoga teacher and free agent nutritionist. After years of study and self-inquiry I realized that this is the only thing I could see myself doing. I will eternally be a Yoga teacher because I feel that God has granted me this gift and blessing. I feel led to share the teachings of Yoga as this practice has benefited me in every single way. I love the study and constant change that Nutrition offers me with the perpetual opportunity to learn. I hold a Bachelor's of Science in Nutrition from a CADE accredited program. I enjoy learning about both natural and science based nutrition.

My approach to nutrition is based on me non-traditional :-) I don't believe that there is one perfect diet for anyone. Just like the way nutrition is constantly changing so are people. I believe in making changes from a place of self-acceptance not from judgement. I believe people need practical health advice, someone to answer their questions, and help them understand how to live in way that truly reflects their unique nature.

So I dreamed up a business concept... A nutrition, wellness coaching, and Yoga company that offers practical client centered nutrition advice, support, Yoga, and other wellness inspirations to make healthy changes that can last a lifetime. I believe in making a healthy lifestyle accessible to any and all people! I dreamed of a Yoga business that delivers Yoga into homes, workplaces, and non-traditional environments making Yoga more approachable and convenient. I dreamed of a new way of a approaching health.

Out of these dreams, lots of hard work and planning BAYA Wellness, LLC was formed.

BAYA is an acronym standing for "Be As You Are." We offer a wide array of Yoga, nutrition, food, and Wellness coaching for the individuals, families, and community members in and around the Greenville area.

To find out more please visit my website:

Thanks to everyone who has supported this vision!

Who are you living for?

Somedays I am reminded of how much my life, thoughts, and actions are completed in order to please the people I value in my life. When you really sit back and reflect on your day... how many activities did you do for the sake of doing them versus for receiving a benefit?

I listen to my friends going over the ups and downs of life and when they are finished letting their heart speak I keep feeling a resounding need for their actions to be justified. It all comes down to a feeling that all of our actions need to be rational and vindicated.

Think about how much stress we experience in life just by trying to feel approved of. At the end of the day when all the choices are made, the sun has gone down, we lay in bed with thoughts wandering, and we attempt to establish a sense of peace before drifting off to sleep. We're left alone with our own thoughts and opinions. We are left in that place of self- love and acceptance... or placing judgements and negativity.

I've done a lot of reflecting lately on my life and the big choices I've made independently. I struggled in making most of those decisions. Often times the stress, anxiety, and fear I experienced has been directly related to wanting other people to be "okay" with my actions. I wanted to make sure that no matter what I chose I would still be loved and respected.

On the flip side, some of the most liberating and pleasing decisions that I've made in life have been grounded in a deep sense of peace within myself. I reached a decision - and no matter what hardships may come my way I would stand by those choices indefinitely. No matter what judgements were passed I could lay in bed at night in a place of self-love and acceptance.

So who are you living for?

"I want you to be everything that's you, deep at the center of your being." - Confucious

Allow yourself the space to simply be you, imperfect... living in pursuit of happiness. Love and respect others peoples right to be their own unique individual. Be as you are!

By living in a place of self-love and acceptance I am a better version of myself for everyone else. By knowing what I want out of life I am able to follow my dreams, live fully, spread the wisdom I've received, and let go of limiting beliefs.

Monday, August 9, 2010

Hummus and Wheat berry Stuffed Bell Peppers

The light taste of the herbs, savory pine nuts, and fresh garden vegetables pair well with the creaminess of the hummus. The bell peppers are blanched only preserving the integrity of the vegetable, preventing overcooking and the residual loss of nutrients. This is a great summer recipe to show off your cooking ability and creativity! :-)

Pair it with a glass of Pinot Grigio and a nice summer salad. For the carnivorous at heart add in your favorite meat hand torn over the top.

3 tbl. pine nuts
1 cup cooked wheat berries
1 tbl. fresh thyme, finely chopped
1/2 cup. parsley, chopped

2 tsp. extra virgin olive oil

1/2 tsp. minced garlic

1 cup cherry tomatoes, sliced in half
2 medium sized bell peppers
3 tbl. hummus

freshly ground black pepper & salt to taste

Cooking Instructions:
1. Toast the pine nuts over medium low heat for 3-5 minutes stirring occasionally until light golden brown.
2. Combine pine nuts, wheat berries, thyme, and parsley in a medium sized bowl and set aside.
3. Heat oil in a small skillet over medium heat. Add garlic and cook 1-2 minutes until fragrant. Add cherry tomatoes and sauté 2-3 minutes until bright red and soft. Add tomatoes to wheatberry mixture and stir to combine.
4. Blanch bell peppers in large pot of rapidly boiling water for 3-7 minutes, turning to cook evenly. Remove from water and set aside.
5. Stuff bell peppers with wheatberry mixture and top with hummus. Serve immediately.


What the heck are wheat berries?
Small whole wheat kernels (you can't get wheat any less processed than this) that provide important nutrients like fiber, protein, and iron. Wheat berries are processed into flour!

Monday, August 2, 2010

August Yoga Schedule

Public Yoga Classes

Flow Yoga - All Levels 7:30-8:45am
- Hurricane Martial Arts Center (HMAC) on East Butler Road

Beginner's Yoga 9:30-10:45am
-Dharma Yoga Studios (DYS) on Woodruff Road

Energetic Flow Yoga 5:45-7:00pm

Beginner's Yoga 7:00-8:15pm

Flow Yoga - All Levels 7:30-8:45am

Beginner's Yoga 9:30-10:45am

Energetic Flow Yoga 5:45-7:00pm

Flow Yoga - All Levels 7:30-8:45am

All Yoga classes are $10. Come as you are - wear loose or stretchy comfortable clothing.

Private Yoga Classes

Keri is happy to offer private lessons around the Greenville area in workplaces, homes, churches, community centers, etc.

Private lessons are a great idea for people new to Yoga, those with unique health conditions, or individuals who want to advance their practice. Contact me for details!

Thursday, July 29, 2010

July Yoga Schedule - Update

All of the following classes are available at Dharma Yoga Studios in Greenville, SC.


9:30-10:45am Beginner's Yoga
5:45-7:00pm Energetic Flow Yoga
7:15-8:30pm Beginner's Yoga

9:30-10:45am Beginner's Yoga
5:45-7:00pm Energetic Flow Yoga

Sunday, July 11, 2010

Boost Your Digestive Fire

Somedays digestion is slow. We feel bloated, full, and pressure in the center part of our bodies. For some people these days come more often. These tips are for anyone who would like to know how to bulk up their digestive power and obtain more nutrients from the food. Inspiration for the tips came from studying Yoga, Western based Nutrition, Food Science, and Ayurveda. Ayurveda is the oldest system of holistic medicine and literally means the "science of life." This healing modality believes that there are three types of doshas' or groups of characteristics that describe a type of person. The type of person we are is represented through the doshas' which denote physical, mental and emotional tendencies and habits, and reactions to the environment. Find out your dosha by searching for "dosha quiz."

1. Begin to pay attention to your body and it's habits. I recommend journaling your food and beverage intake for a minimum of three days. Monitor how you really consume. This practice not only encourages good lifestyle choices but also encourages mindfulness! When you live life with both eyes open, your spine stretching to the sky, and both feet firmly planted you are more aware of how to live in a way that honors your body and its unique health


Sample food journal:

Date / Time of Day / Energy Level / Mood / Food/Beverage Description / Amount / Environment

Time of Day: Be Descriptive
Energy Level: Examples: Hyper, Sluggish, Tired, Antsy, Lazy, Energetic, etc.
Mood: How you feel, baby? :-)
Food/Beverage Description: Ingredients of the dish preferably or the name of the item
Amount: Weight or Volume such as 1 lb. or 16 oz (2 cups).
Environment: did you eat alone or with family and friends?, were you in the car?, in front of the TV/Computer?, at home or out?, etc.

Also notice your habits how often are you going to the restroom, how many hours are you sleeping, etc.

2. Start your day out with a glass of lemon water and a piece of fruit. First thing wake up and have one-two glasses of water that are lukewarm or warmer preferably. Add a little bit of fresh lemon juice and local honey. Wait about 15-25 minutes and have a piece of fruit. Of the most commonly consumed fruits: Pitta or Kapha dosha have an apple and for Vata's a banana. The fruit provides dietary fiber to encourage elimination and carbohydrates which easily convert to calories and provide important fuel for the body. Breakfast is an important meal of the day to stoke the digestive fire by starting out light you prime the fire. By slowly kindling the fires of digestion with this routine you body is prepared for the day.

3. Practice Asana (Yoga postures) to stimulate the organs of digestion. In general it is good to wake up and stretch out the body in the morning. Taking a moment to do a few forward bending and twisting Yoga postures will compress the organs of digestion, twist out the toxins, and encourage the downward energy of the body that aids in elimination.

Sample Sequence:

Baddha Konasana spinal warm-up
- Warms up the spine and frees up stagnant energy in the lower abdominal organs.

Balasana with knees together and hands near feet
- Massages the organs of digestion and calms the mind.

Cat and Cow Pose/Chakravakasana
- Gently massages the spine and belly organs.

Half-Lord of the Fishes Pose/Ardha Matsyendrasana with one leg straight
- Detoxifies by compression of vital organs when torso is twisted and held.

Seated Forward Fold Pose/Paschimottasana

- Improves digestion. Stimulates important organs like the liver and kidneys. Calms the mind and relieves stress when one relaxes into the posture.

Reclining Bound Angle Pose/Baddha Konasana
- Stimulates the organs of digestion and elimination from the bladder to the kidneys and many things in between. Stretches the inner thighs, groins, and knees. Promotes the downward or apana energy in the body.

4. Eat beans :-) Beans are a good source of soluble fiber that is highly effective in promoting the movement of food through the digestive system. They also contain protein, complex carbohydrates, folate, and iron. The key here is to drink plenty of water. Be creative and try adding beans to your normal foods! Soak beans overnight in water and drain before cooking. This process activates enzymes which aid digestion, reduces flatulence, and reduces the cooking time of the beans.

5. Hydrate, Hydrate, Hydrate! Knowing when and how much to drink can be a tricky question because we are all unique and have different levels of fluid intake. Begin to take note of your diet for a few days with particular interest in fluid intake. Then look at the amount of water you drink compared to any other beverage. From here formulate your plan to hydrate more effectively. Drink a minimum of 75% of your beverages as pure water ideally. Dilute any gatorades or fresh juices with water to aid in absorbability!

Drink water before you feel thirsty... that is an early sign of dehydration! 

Pitta doshas commonly experience excessive thirst! These individuals may wish to drink a heavier ratio of water to other beverages of any sort ratio :-)

6. Eat slowly and chew well! (This one always gets me!) Be mindful of the body receiving nourishment chew each bite of food well before swallowing. Avoid drinking beverages of any kind during meals so that the enzymes, acids, and other digestive fluids are not diluted!

7. Eat your heaviest meal of the day at lunch time when the digestive fire is at it's strongest capacity. For dinner have something light like soup, cooked vegetables, salad, or other raw fruits and vegetables. Avoid starchy vegetables if you cook with whole grains.

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  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: or 864-430-1275

Wednesday, June 30, 2010

Eating Seasonal... Summer Recipe Favorites

Eating seasonal and local is an exciting lifestyle choice that pays off in more ways than one.

Seasonal fruits and vegetables cost less!

Seasonal fruits and vegetables have higher nutrient density - so you get more healthy fuel from each bite!

Eating vegetarian meals atleast a few times per week can be a very healthy way to limit your intake of unhealthy saturated fats and foods that have undergone processing.

There are more farmer's markets in existence now than ever before... Check out of a few of these recipes and support your local farmers this week!

Serve with your favorite rice such as basmati, brown, or wild rice for a seasonal vegetarian meal.

For the meat lovers in your life serve with a baked pesto marinated pork or turkey tenderloin that is preferably grass fed, free- range, antibiotic and hormone free.

Pairs well with an easy to prepare whole wheat crust pizza crust.

For the carnivorous serve with hand torn baked or boiled chicken meat that is preferably free-range, antibiotic and hormone free.

Sweet Potato and Red Pepper Pasta

Serve this pasta sauce over penne or spiral pasta to reduce the amount of pasta you eat. When you use penne and spiral pasta the sauce is also able to cover more of the noodle!

Skip the pasta altogether and make it a well rounded nutrition powerhouse by substituting barley or wheatberries.

For the meat lovers serve with blackened shrimp or baked chicken that is preferably free-range, antibiotic, and hormone free.