Monday, December 19, 2011

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.  



Saturday, December 17, 2011

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


Wednesday, November 30, 2011

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

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




Monday, November 14, 2011

Eating Healthy for the Holidays

As we attend and host holiday gatherings this year, I challenge you to stay on track with your healthy living mindset.  Here are some tips to make attending and cooking for holiday parties healthier this year!  

1.  Awareness is key.  Be mindful of what you consume.   Pay attention to what you're putting into your body.  Did you have one glass of wine or 4?  Do this from a place of just wanting to acknowledge what is (don't make it about placing judgement on yourself.)  Also, plot your course... look around at what food and beverage are available first.  One you know what your options are you can quickly create a mental plate for yourself with healthy foods.  Take time to think about what you are putting into your body.  

2.  Acknowledge what foods you really want to eat (like Macaroni and Cheese)  and the ones you know are good for you.  Get one plate with a balance between eating well and eating what you crave.

3.  Question seconds.  Are you really still hungry?  We often go for seconds because the first time around we didn't get some of the food we originally wanted.  Over-eating causes us to accumulate body fat and weight gain.  Take care of finding a good balance in Step 2.

4.  Savor every bite.  Allow all five of your senses to be involved as you eat.  Look, smell, taste, touch, and listen to others rave about what dishes they enjoyed.   Take time to chew your food slowly.  Maybe even put your fork down between bites!  

5.  Bring a healthy dish to share... we must be the change we wish to see in the world!  Help educate people that healthy food does taste good.   Use lots of fresh fruit and vegetables.  Bring a naturally colorful dish to make it beautiful and healthy!  

Most importantly... take time to enjoy yourself and others.  Be grateful for this time that you have with friends and family, enjoy yourself and the great abundance that surrounds you.  All moments are unique... savor the one you're in.   :-)

Here are a few links for some of my favorite recipes:

Live Spring Rolls with Lemon-Ginger Sauce

Roasted Thyme and White Wine Turkey

Baked Leek and Sweet Potato Au Gratin

About Keri:

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.  In addition,  she offers specialized services like menu planning and catering.  Healthy living is about the whole pictures of wellness... find your path to living well.




Wednesday, November 2, 2011

November Yoga and Nutrition Workshop

It's that wonderful time of year when we roll through holiday after holiday!  Candy on Halloween, over-eating turkey and dressing on Thanksgiving,  Christmas goodies... need I say more?  Attend my upcoming Yoga and Nutrition Workshop: Healthy Eating for the Holidays to learn how to navigate the holidays with a healthy eating mindset!  


Topics Covered:

 - components of a healthy diet
 - how to navigate the holidays with a healthy eating mindset
 - simple ways to make cooking for and attending gatherings more nutritious.

$20

Workshop includes:
• Yoga Practice
• Discussion on Nutrition
• Question and Answer


Saturday November 12th at two locations and times:

10-12 with the Westside Aquatic Center
2-4 with Greenville Yoga Studio on August Rd.

About Keri:


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.  In addition,  she offers specialized services like menu planning and catering.  Healthy living is about the whole pictures of wellness... find your path to living well.

November Yoga Schedule

Special Events:

Yoga and Nutrition Workshop: Healthy Eating for the Holidays (see Blog Post for details)
... on Saturday, November 12th at two times and locations:

10-12 with the Westside Aquatic Center
1-3 with Greenville Yoga Studio on Augusta Rd



Public Classes:

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


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


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




Sunday, October 30, 2011

Fresh Pumpkin and Ginger Soup

A fresh pumpkin soup with fresh ginger, coconut milk and spices.  Pairs well with a mixed green salad for a light meal!  

Fresh Pumpkin and Ginger Soup
Ingredients:
2 tbl.  grapeseed oil
2-3 lb Pie Pumpkin, seeds removed and chopped 
1 lg. onion, coarsely chopped
1 tbl. ginger, freshly grated
1 qt. chicken stock (or vegetable)
15oz. coconut milk
Red Chile Flakes
Microgreens (as garnish)
Toasted Pumpkin Seeds (as garnish - recipe below)

Directions:
1.  Heat oil in a stockpot over medium high heat.  Add pumpkin, onions, and ginger and saute stirring occasionally until soft.  
2.  Add chicken stock, coconut milk, and chile flakes (to your taste).  Bring to boil, then reduce heat to low and let simmer for 20 minutes.  
3.  Puree soup in batches in a blender or food processor.  Pour into bowls, top with microgreens and toasted pumpkin seeds.  



Savory Toasted Pumpkin Seeds
Ingredients:
1-1/2 tbl. grapeseed oil
2 c. raw pumpkin seeds
1 tsp. garlic powder
3 tsp. Worcestershire sauce

Directions:
1.  Preheat oven to 300 degrees Fahrenheit.
2.  Toss all ingredients in a medium sized bowl and place into a baking dish.  Don't crowd the pumpkin seeds... make sure they lay flat in the baking dish without overlapped.
3.  Bake turning every 15 minutes until the pumpkin seeds are crispy and lightly browned.  Usually takes an hour or more.  









Think fresh... Pumpkin!

A fresh, local, seasonal diet is a great way to take advantage of fruits and vegetables when they are at their peak nutritional value and best flavor!   We've all got our favorite seasonal foods, so why not start with fresh ingredients.  You can substitute equal amounts of fresh cooked pumpkin for canned!  By using fresh pumpkin you retain more of the nutritional value than using canned pumpkin.  

It can be a little intimidating to cook with a fresh pumpkin, so here are some simple ways to prepare it.  Start by picking out a Pie Pumpkin the small (2-5lb) orange one in your local produce section. Pie Pumpkin's are sweeter than your traditional carving pumpkin.  

After you've roasted your pumpkin you can use the pumpkin as a side dish, in your favorite baked goods, soups, etc.  


How to Roast a Pumpkin
1.  Preheat oven to 350 degrees Fahrenheit.  Cut the top off of the pumpkin.  



2.  Slice pumpkin in half.  


3.  Scoop out with a metal spoon until smooth.  Reserve the pumpkin seeds in a small bowl to cook separately.    
4.  Place pumpkin in a large baking dish and fill pan with 1/4 inch water.  
5.   Roast pumpkin in the oven for 45-60 minutes or until the pumpkin is soft.  
 6.  Allow pumpkin to cool then scoop out the pumpkin and discard the skin.  Keep pumpkin puree refrigerated in an air-tight container for up to one week.  



Simple Mashed Pumpkin Side Dish:
    Simply heat your pumpkin puree, mash with a fork, and serve.  If you want to add a little more flavor season with salt and pepper and drizzle with oil, butter, or balsamic reduction, and top with toasted pumpkin seeds.    





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 






Sunday, October 2, 2011

October Yoga Schedule

Public Classes:  

Sundays
All Levels Vinyasa 2-3:15 pm with Greenville Yoga $10
details at: Greenville Yoga Website

Tuesdays and Thursdays
Community Yoga 4:15-5:15 with the Westside Aquatic Center $7
details at: Greenville Rec Website

Private Classes:  

I travel for Yoga :-)  Daily around Greenville area I'm delivering private Yoga to individuals and groups of all sizes.  We typically meet for an hour around your schedule.   Private Yoga lessons are available by appointment.  Customized Yoga classes to fit you, your lifestyle, time, etc.  Visit my website or contact me for details.

www.BAYAWellness.com

BAYAWellness@gmail.com

Monday, September 26, 2011

It's Apple Season!


 It's Fall, my favorite time of year, and apples of all sorts of flavors and varieties are ready to be harvested!  Apples are an incredibly diverse fruit and are great raw, cooked, and juiced.  Each type of apple has it's own unique flavor profile and characteristics much like a good wine! Apple picking also makes for a fun date or family adventure and is really cheap. You spend the day walking around a farm hand-selecting your apples to take home and play with in the kitchen! Here are a few of my current favorite apple recipes:


Apple Cinnamon Oatmeal
Hearty breakfast with classic Fall flavor!  Serve with eggs to stay full longer and get the day started with healthy protein!  

Ingredients:
1/2 c.  Steel Cut Oats,  precooked according to the directions on the package (Not your traditional American processed rolled oats like Quaker's - I'm talking about real oats!)
2 tbl.  glazed apples (recipe follows)
splash organic whole milk
3-4 pecan halves, toasted and hand crumbled

Directions:
1.  Place all ingredients oats, apples, and milk into a glass bowl and microwave for 2 minutes.  Stir well to combine and top with toasted pecans.

Serves 1.

Glazed Apples
My boyfriend, Chef Tanner Marino, made these for us one night for dinner over seasoned pork chops and I fell in love.  These glazed apples are delicious and versatile you can use them over oatmeal, on top of toast, or even over your favorite pork dish.  He adds port to them to give it an extra layer of flavor and depth but you can certainly make them without.
  
Ingredients:
2 tbl. unsalted butter
6-8 granny smith apples, finely diced
1 1/2 tbl. cinnamon or more to taste
4 tbl. light brown sugar
1-1/2 c. port wine (optional)

1. Brown the butter in medium sized skillet and toss in apples.  Saute for 2-3 minutes or until caramelized.
2.  Add cinnamon and brown sugar, and stir well until sugar is fully melted.  Add port wine and stir then reduce until it coats the apples and resembles a thick sauce.

Makes 1 qt.

Apple and Cheese Plate
Cheese plates are classic fare and pairing it with fresh apples brings a lightness to this dish.  Budget saving tip: Whole Foods Market has a fantastic cheese section with a "Bit Basket,"  you can try out all sorts of exotic cheeses without committing to huge expensive portions.  Most cheese's in the bit basket cost less than $2.  

Ingredients:
2 or more types of raw apples, cored and thinly sliced
3-5 types of cheese, cut into bite sized pieces
A selection of your favorite whole grain crackers (get one's without any hydrogenated oils!)
Real fruit jams, pickled vegetables, relishes, or dijon mustard for garnish

Directions:
1.  Position apples, cheese, crackers and garnishes on plate and enjoy immediately!

Homemade Apple Sauce
Simple and delicious.  Apple sauce makes a great side dish for any meal!  Sometimes I even eat it as a mid-day snack.  The peel of the apple contains the majority of the fiber which is healthy for your digestive system - leave the peel on to bulk up your nutrient intake!  

Ingredients:
1 tbl. unsalted butter
Filtered water
Green apples
Cinnamon to taste
Brown sugar or honey to taste

Directions:
1.  Melt butter in saucepan over low heat.  Toss in apples and pour water into pan until apples are just under halfway covered.  Reduce down stirring occasionally until apples soften completely.
2.  Add cinnamon and sweetener to taste.









Saturday, September 17, 2011

September Yoga Schedule

Special Events:

Karma Yoga Weekend Sept 10-11th with Greenville Yoga Studios
1:30-2:45pm 9/11 All Levels Vinyassa Yoga on Augusta St

National Yoga Month:  Global Community Practice with Greenville Yoga Studios
-  Join us to celebrate National Yoga Month on Friday September 30th for a donation class geared towards universal peace and well being.  Local Yoga studios across the country are offering this class at their local time so that a wave of Yoga will sweep the country.

7-8:15pm at the Augusta St location


Public Classes:

Tuesdays and Thursdays  8:15-9:15am Gentle Flow Yoga  at the Westside Aquatic Center $7/class

Sundays 2-3:15pm All Levels Vinyassa Yoga at Greenville Yoga on Augusta St $10/class
www.northmainyoga.com

Private Classes:

Are available by appointment at my location or yours!  Contact me for more details BAYAWellness@gmail.com


Wednesday, August 31, 2011

Classic Green Juice

This is my current favorite green juice recipe... it's loaded with fresh vegetables, fruits, and ginger!    Juicing is a great way to supplement a healthy diet and boost your antioxidant and micronutrient load!  This recipe is derived from the "Original Mean Green Juice" as seen on the documentary, Fat Sick and Nearly Dead.  By using spinach and two types of apples you reduce the bitterness and tartness of the original recipe.   



Drink the green juice in small servings throughout the day if possible to keep a steady flow of antioxidants and healthy micronutrients flowing into your body!  I especially like to enjoy it between meals and during late afternoon sluggishness! :-)  






Ingredients:
6 kale leaves (lucinato is my fav.)
2.5 oz. baby spinach leaves 
8 celery sticks
2 green apples, cored
2 cameo, jonagold, or golden delicious apples , cored 
1 lemon, peeled
1.5-2 inch piece fresh ginger


Directions:
1.  Juice all ingredients and pour into two clean glass bottles with lids.  Keep chilled.  


This recipe makes enough for two servings.  I juice enough for two days and store it in air-tight clean recycled glass bottles.  I don't recommend keeping the green juice for more than 3 days as the antioxidant and micronutrient levels may decrease.  Separation is natural so shake before drinking and keep in the refrigerator. 



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






Thursday, August 11, 2011

August Yoga Schedule

I'm continuing to teach Yoga privately in homes and workplaces this month.  Call or email me to book your private sessions.  I'm excited to offer regularly scheduled public Yoga classes starting in September!  

Beginning September 6:


Tuesdays & Thursdays    8:15-9:15am   Gentle Vinyasa Flow - All Levels at the Westside Aquatic Complex. 


Westside Aquatic Complex   2700 West Blue Ridge Drive  Greenville, SC


Beginning September 18:


Sundays 2-3:15 pm Vinyasa Flow - All Levels  $10 at Greenville Yoga.  


Greenville Yoga  2021 Augusta St  Greenville, SC


Also in September... Greenville Yoga is hosting a Karma Yoga Weekend  September 10-11th at both locations.   I'm teaching on September 11th at 1:30pm at the Augusta Road location.  Bring a donation or canned good in exchange for attending a class!  




Namaste :-)

Tuesday, August 2, 2011

Fresh Berries and Mixed Greens Salad with Poppyseed Dressing

Fresh at your local Farmer's Market are the most delicious blueberries you've ever eaten in your life.  They're ripe, soft, and full of flavor!  Each week I go to my Farmer's Market and come home with a plethora of delicious fruits and vegetables to cook with over the next week.  It's amazing how much cheaper things are at the Farmer's Market also.  I usually pick up a while quart of blueberries for $4. When you consider that Whole Foods charges $5 for a pint it really seems like an incredible deal!  Here's a great way to use up the bountiful supply of fresh blueberries available this year.


This salad is light and refreshing as a side dish.  Make it a main course by tossing some hard-boiled eggs or oven-roasted chicken over the top.  The poppyseed dressing is my absolute favorite part it pairs so nicely with the fresh berries and mild flavored greens!  Enjoy :-)


Ingredients:


Salad
3 c. baby spinach, finely chopped
3 c. green leaf lettuce, finely chopped
1/2 c. baby bella mushrooms, thinly sliced
1/2 c. blueberries
1/2 c. strawberries, thinly sliced
1/4 c. white onion, thinly sliced
1/3 c. skinless almond slivers, toasted


Poppyseed Dressing
1/3 c. raw apple cider vinegar
1/3 c. honey
1/2 c. white onions, coarsely chopped
1-1/2 tbl. dijon mustard
dash salt
3/4 c. extra virgin olive oil
2 tsp. poppy seeds
*The salad dressing makes portions to use for leftovers, keep chilled in an airtight container for up to two weeks. 


Directions:
1.  Toss all salad ingredients in a large bowl and keep chilled until serving.  
2.  Throw all of salad dressing ingredients except poppy seeds into a blender and pulse until it resembles a traditional dressing consistency.  Stir in poppy seeds and serve immediately.