Gluten-Free Bread and Healing Benefits of Coconut

Over the past few years, I've come to realize that coconut is a superfood! Coconut is amazing in nearly any form. You can use it in nearly every type of food preparation imaginable, including baking, as a skin and hair moisturizer, oral rinse, anti fungal, etc. In recent years, many different coconut products have emerged on the market with the presence of a grass roots nutrition campaign demanding real foods in our grocery stores! At your local Whole Foods they now carry coconut: cream, flakes, flour, ice cream, milk, oil, and sugar. All of our Greenville health food stores carry at least some of the coconut products! 

Coconut is rich in medium chain triglycerides, which is a type of fuel for the body that can be used immediately. Coconut is also low in carbohydrates and glycemic index making it accessible to those on a candida, diabetic, gluten-free or low-carb diet. Coconut also contains a plethora of minerals and vitamins. Eating healthy sources of fat from plant and animal sources helps the body to function properly, and aids especially in the function of the brain. Your brain controls the functions of the body and even your emotions. The health of your body is partly a reflection of the health of your mind! 


According to 40+years of nutrition research, eating a diet rich in anti-inflammatory fat may be one of the pinnacles to being happy, healthy, and lean. Consuming a diet rich in fat, low in carbohydrate and moderate in animal protein helps to nourish the body and mind, as well as balance the body's blood sugar. When the body's blood sugar is high or low, you can experience many types of suffering, including: insomnia, weight gain, fatigue, nausea, headache, depression, and many other conditions.  For balanced moods and blood sugar eat fat throughout the day! Enjoy sources of fat that are anti-inflammatory, for example: coconut, 100% grass-fed butter, avocado, nuts, seeds, non-fried  and minimally processed animal products, etc. 

Gluten-Free Bread
Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Primal

This recipe is a delicious alternative when you need to stay away from standard bread products and is one of the few bread options that actually fits on a low-carb diet! Yes, it does have a mild coconut flavor... but guilt-free sandwiches with homemade chicken salad and romaine lettuce is worth it for me. Hope you enjoy! :-) 

Ingredients:
8 pasture-raised eggs
1/2 c. melted coconut oil or grass fed butter
3/4 c. coconut flour**
1 tsp. baking soda
1/2 tsp. sea salt
fresh ground black pepper to taste (optional) or your favorite ground spices


Directions:
1. Preheat oven to 350 degrees Fahrenheit. Grease two small bread pans with coconut oil. 
2. Whisk eggs in mixing bowl, then add in all remaining ingredients. Stir to combine.
3. Divide the batter into the two baking dishes and smooth the tops with a spoon.
4. Bake for 25-30 minutes or until cooked through and cracked on top. Refrigerate once cooled in an air-tight container. 

*Photo and recipe by Keri Rogers. 
**Coconut flour is available at your local health food store.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education 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 for details: Website  BAYAWellness@gmail.com or 864-430-1275

Yoga for Stroke Recovery and Prevention

Individuals have a higher
stroke risk if they:
have diabetes, are overweight
or obese, eat a poor diet,
are physically inactive, or use
alcohol excessively.

Sometimes unexpected things occur in life that shake us down to our core. For many people, a stroke can really cause them to feel the vulnerability of the human form. During a stroke, the oxygen to the brain is cut off due to a blockage in a blood vessel which supplies blood to the brain or because a blood vessel in the brain ruptures. When a person experiences a stroke fragile brain tissue is damaged on some level. Post-stroke, many individuals suffer from issues with balance, speech, one-sided weakness, and memory. Can you imagine...waking up one day to find your physical and mental abilities drastically decreased? Thoughts and feelings of doubt, fear, and frustration rise up to the surface and stroke victims have an important journey of rehabilitation ahead of them. More importantly, strokes can reoccur doing more damage each time. A well-balanced lifestyle geared towards reducing buildup of plaque and inflammation, while maintaining a healthy blood sugar and blood pressure level is integral to a healthy stroke-free future. 

As with anyone starting a new yoga practice, it is important to study with a qualified and knowledgeable teacher. Yoga can be an incredibly beneficial practice, however, if practiced incorrectly it can do damage. Seek out a Registered Yoga Teacher and preferably one with years of experience. Inform your teacher of any physical or mental obstacles you are facing so they can cater the practice to your unique body. 

Foods high in sugar and carbohydrates
elevate blood triglyceride levels leading to
 fat storage, elevated blood pressure, and insulin
insensitivity. Eat plenty of fat and low-carb
to maintain a healthy blood sugar level. 

In my perspective, sometimes it takes a combination of things to really heal a person or situation. It's usually not just one thing that helps us shift in our life... it's many. Practicing Yoga can be an integral part of a stroke recovery program. However, it is not a replacement for a standard rehabilitation program.  There is now scientific evidence to support that yoga helps to improve balance in stroke rehabilitation. Yoga is much more than a physical practice, it is a holistic system to promote union of the body, mind and spirit. As part of a therapeutic yoga program, you might practice: breathing, meditation, postures, concentration exercises, chanting, relaxation exercises, laughter, etc. Yoga therapy interweaves the many healing traditions of yoga into a customized program for each individual student. 

Yoga Practices for Stroke Recovery and Prevention: 

Full Torso
Breathing

Full Torso Breathing: deep breathing practice, which encourages practitioner to breath fully into both the abdomen and chest. With each inhale the abdomen and chest inflate. With each exhale the abdomen and chest deflate. Sometimes it is helpful to place one hand over your chest and one hand over your abdomen and feel the breath flowing in and out. You should feel your chest and abdomen rise and fall. Can practice this breathing in seated meditation, asana practice, or even reclining. If breath is very shallow do not get discouraged, do what you can and keep practicing. Take 5 deep to 10 deep breaths minimum.

- Why it Matters: Full torso breathing helps to maximize the capacity of your breath. When you use the full torso to breath you are taking in lot of oxygen and expelling a lot of carbon dioxide. Taking in more oxygen allows more oxygen to be available to the brain tissues. Some research suggests that deep breathing helps to rebuild the brain after a stroke. This style of breathing also helps to relax and calm the mind and whole being. 


Shoulder Shrugs and Rolls: Sit in a comfortable seated position in a chair or on the floor. 
...Shoulder Shrugs: Inhale shrug your shoulders up to your ears and squeeze. Exhale, let out a sigh as you relax your shoulders back and down. Inhale, shrug and squeeze. Exhale, let go as you relax shoulders. Repeat 3x-6x total. 
...Shoulder Rolls: Inhale, roll your shoulders forward and lift them up your ears. Exhale, rolls your shoulders back and then down. Repeat 3x, then reverse. Inhale, roll your shoulders back and up to your ears. Exhale, roll your shoulders forward and down. Repeat 3x.

- Why it Matters: This posture will help to loosen up and soften the tissues of the upper body. By softening imbalance between the right and left upper limbs, one can develop  strength and flexibility in a balanced way. By loosening the upper body, we also help to clear away tension and stress that many people house in their shoulders, necks, and upper back.  

Lateral Reaches

Lateral Reaches: Sit in a comfortable seated position in a chair or on the floor. Lengthen your spine. Center the crown of your head over the middle of your spine. Inhale, lift your left arm up. Exhale, stretch your left arm to the right so you come into a side bend. Inhale, raise your spine to neutral. Exhale, release your left arm down and then reverse. Inhale, lift your right arm up. Exhale, stretch your right arm to the left. Inhale, raise your spine to neutral. Exhale, release your right arm down. Repeat 3-6x moving with the breath. 

Warrior One

- Why it Matters: Lateral reaches help to lengthen the side-waist and promote flexibility of the upper body.  Also, postures and breath movements which cultivate awareness of the right and left side of the body are good for the brain. 

Warrior One at the Wall: Stand facing towards a wall. Press both hands into the wall shoulder height and shoulder distance apart. Step your right foot back about 3-4 feet. Plant your right heel down and turn your toes out at an angle. Even your hips out so that you right and left hip are balanced. Press firmly down through both feet.

- Why it Matters: This posture helps to open up the hip flexors on one side, strengthens the legs, and ankles. This pose may help train the body and mind to balance again. 

Walking Meditation: Stand near a wall either touching it or close enough to touch it if you need to. Place one heel down and begin to walk slowly from heel to toe. Bring flexibility into the soles of the feel by taking time to press into the toes, ball mount, and heel of both feet each time you take a step. It's not a race...in fact moving slowly will help you build more strength, more awareness, and more balance. Be mindful of your breath and body as you take each step. 

- Why it Matters: This posture will help to strengthen your legs, feet, and core all while improving your balance. It may seem scary to take that first step... take a deep breath. You can do this one step at a time! 


Use Yoga to Improve Your Posture Overall.. See full article here! 

Here is a free video from a yoga therapist, hope you enjoy! 

Post by Keri Rogers.

Special Thanks to Jaimee Parks for demonstrating the poses.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education 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 for details: Website  BAYAWellness@gmail.com or 864-430-1275

December Yoga Schedule

Upcoming Workshops and Events:

Yoga and Nutrition for Weight Loss and Weight Maintenance with Keri 

4 week class series on Sunday's from 4:30-6:30pm at Greenville Yoga's North Main location

Description: Learn to approach weight loss and healthy weight maintenance in a whole new light. Debunk the myths of weight loss and gain a wealth of knowledge to empower you to heal your body from the inside out. Weeks between dates are built in to ensure that participants have time to integrate the knowledge into their day-to-day lives. 

Cost: $160 for entire class series, all handouts and recipes, and a one hour consultation with Keri

Dates: January 6 & 13, February 3 & 17

Calming the Spirit: Restorative Yoga and Chanting with Keri

A variation of Queen's pose. I've updated this postures
prop usage since this picture. See a more recent video here.

New Year's Eve mid-day workshop from 2-4pm at Greenville Yoga's Augusta Rd location

Description: Restorative Yoga is a gentle practice that focuses on relaxing and letting go. Deep breathing practices, slow movements, and calming postures will provide you with an escape from the fast pace of the world. Take some time to settle into the here and now, rest, and unravel stress. Class will conclude with yogic chanting to set the tone for a peaceful transition from one year to the next. Bring any and all yoga props that you have on hand. Suitable for all levels and those with physical limitations.

Cost: $20

Date: 12/31/12 

Greenville Yoga's Winter Yoga Challenge

Yoga is an incredibly healing practice no matter how often you choose to practice. However, you gain the most from the practice when you practice at least 3 times per week. With once a week classes you may notice for a few hours after class at first that you feel calmer and lighter but it fades. Yet, if you practice yoga more frequently and consistently you'll feel calmer and lighter all of the time! Join up with an incredible yoga and wellness community for 90 days of yoga. Each participant attends 45 classes from January 15-April 15th (an average of 3 1/2 classes per week). Greenville Yoga's staff of teachers will be participating in this event. This is a great way to take your practice to new levels of yoga goodness and meet a cool

group of people! :-)

Cost: $270 or $250 for students and teachers k-12 and military

 Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga (AR)*
*AR stands for Augusta Road location.

Thursdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga Studio (AR)

Sundays
2-3:30pm Mindful Flow Yoga $10 at Greenville Yoga Studio (AR)

Holiday Schedule: No classes offered on 12/24 and 12/25. 

Private Yoga Classes and Nutrition:

Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Nutrition, Wellness, and Yoga education consultations are available as well see website for details (www.BAYAWellness.com)

Eat Fat to Lose Fat, Feel Happy, and Live Healthy

Contrary to popular belief eating fat does not make you gain weight. In fact, eating a large percentage of calories from healthy fat paired with a moderate amount of animal protein may be just what your body needs to shed excess pounds. Sometimes weight is accumulated in the body when the blood sugar is not balanced; and excess carbohydrates or protein are stored as fat. Eating ample amount of healthy fat and animal protein help to balance your blood sugar.


For most individuals, the blood sugar is on a constant roller coaster of highs and lows throughout the day. Both high and low blood sugar have negative side effects, such as, panic attacks, fatigue, food cravings, weight gain, irritability, and decreased fertility among a collection of other symptoms. Eating a nutritionally balanced diet that contains fat, protein, and carbohydrates throughout the day will help to balance your bodies blood sugar. 

When the body's blood sugar is balanced it functions at an optimum level, food cravings decrease, and moods improve. In addition, eating fat and animal protein will keep you full for hours and satisfy you so you don't overeat. Set the foundation for a healthy weight with a balanced blood sugar. 

To balance your blood sugar eat a combination of fat, protein, and carbohydrate throughout the day. Eat small frequent meals and emphasize the following food groups:

• Fat: unsalted butter, coconut oil, almonds, pumpkin seeds, avocado, etc.
• Animal Protein: grass-fed beef, pasture-raised chicken, wild-caught salmon, etc.
• Vegetables*: leafy greens, garlic, broccoli, onions, brussel sprouts, squash, etc.
• Nuts and Seeds: almonds, brazil nuts, pine nuts, pumpkin seeds, etc.
• Fruits*: berries, lemons, coconut, peaches, green apples, etc. 

*Opt for lower carbohydrate options.

Sample Menu Plan for a Balanced Blood Sugar

• Breakfast: Scrambled eggs (2) and sauteed spinach in unsalted butter with half of a sweet potato.
• Snack: 2 oz. Grass-Fed Ginger Beef Jerky with celery and 8 almonds
• Lunch: 4 oz. Spice-rubbed salmon over chopped romaine lettuce with sauteed bell peppers and onions with a lemon butter sauce OR pecan chicken salad over romaine lettuce, cucumber, and parsley
• Snack: half of a Protein Shake 



Coconut oil is a incredibly healthy
source of fat and energy!

• Dinner: 4 oz. Grilled Italian marinated chicken breast with roasted brussel sprouts, cauliflower, and zucchini

Post by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education 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 for details: Website  BAYAWellness@gmail.com or 864-430-1275

Resources: 

Blood Sugar Roller Coaster

Why We Get Fat by Gary Taubes

An Abundance of Yoga Bolsters Now Available

BAYA Wellness bolsters feature
two handles for easy portability.

Restorative Yoga has a warm fuzzy place in my heart... It's the style where the only thing that matters is relaxing. Your body and mind become so calm that you enter into your own quiet peaceful space. In these poses your thoughts slow down and the body releases stress. These postures are designed to promote relaxation, relieve pain and discomfort, calm the nervous system, and gently promote the body's immune system.

Bolsters
feature a zip-off cover
that is machine
washable.

If you haven't tried restorative yoga yet... maybe it's time you did!  

Yoga props really help to enhance the restorative poses. A bolster will help you to open your chest, breath more deeply, and relax all at once. 

The supportive yoga bolsters created by BAYA Wellness, LLC are round bolsters and are great for use in any posture. Round bolsters are especially good for poses which open your chest and support the sides of your waist.  These plush yoga bolsters are surprisingly lightweight (less than 3lbs) and are built to hold their shape for years. Every bolster comes with a beautiful machine washable cover with a bold colorful print. The covers have two handles for portability, and a zipper so that it is easily removed.  

Current Color Options:

Cloud Blue

 Tree Hugger

Bloom

Bright Spirit

 Rainbow 

Native Sunflower

Soothing Blues

Sunrise

Deep Ocean 

Turquoise 

Check out the bolsters at BAYA Wellness.com!

Crunchy Baked Apple Chips

Baked Apple Chips are a great
alternative to deep-fried
 potato chips.

This recipe is sweet, crunchy, and loaded with spices that are good for your digestive and circulatory system. What more could a girl ask for? Consider these a great mid-day snack paired with a small scoop of chicken salad, and few almonds. 

Cinnamon and cloves are great for
your digestive system. Cayenne
pepper is good for your circulatory
system. Spices are healing!

Every year my fiance and family all go apple picking. We search the Hendersonville, NC apple farms for all types and varieties. I never knew growing up, how many kinds of apples there are and how different each one's flavor profile is. Apples vary greatly in their texture, sweetness to tartness factor, and their crispness. Use a variety of apples in this recipe of whatever kind of apples you can find locally. Granny smith apples are allowed in moderation on the candida diet and some low-carb diets because they are classified as a lower sugar fruit. Enjoy! 

Dairy-Free, Gluten-Free, Paleo, Primal

Apples chips
may keep for 2-3
weeks in an air-
tight container.

Ingredients:
3 local apples (We used one granny smith, one arkansas black, and one gala apple)
3/4 tbl. ground cinnamon
1/4 tbl. ground ginger
1/4 tsp. ground cloves
Sea Salt
Dash Cayenne Pepper

Directions:
1. Line two large baking sheets with parchment paper. Wash apples thoroughly and thinly slice your  into 1/8inch pieces.

One of the easiest recipes you'll
ever make!  Prep-time less than 10
minutes.

2. Preheat oven to 175 degrees fahrenheit. Combine apples and seasonings. Mix together with hands until spices are evenly coating the apples.
3. Place apples slices down on parchment paper. Spread apples slices evenly across the surface. Slices may touch but not overlap.
4. Bake (dehydrate) for 8-9 hours or until crispy and the ends curl up. Let cool completely in the oven (We left ours in the oven overnight to cool). Store apple chips in an air tight container. 
*For candida diet, use all granny smith apples.
**Recipe and photos by Keri Rogers.

Yield: enough apple chips to fill one large mason jar.

Keri is an internationally Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education 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 for details: Website  BAYAWellness@gmail.com or 864-430-1275

November Schedule

Upcoming Workshop:

Yoga and Nutrition for Weight Loss and Weight Maintenance: 4 Weeks to Wellness

4 week class series on Sunday's from 4:30-6:30pm at Greenville Yoga's North Main location

Description: Learn to approach weight loss and healthy weight maintenance in a whole new light. Debunk the myths of weight loss and gain a wealth of knowledge to empower you to heal your body from the inside out. Weeks between dates are built in to ensure that participants have time to integrate the knowledge into their day-to-day lives. 

Cost: $160 for entire class series, all handouts and recipes, and a one hour consultation with Keri

Dates: January 6 & 13, February 3 & 17

Yoga and Nutrition: Boost Your Energy Levels Naturally $20

November 11, 2012 - Cancelled, will offer at a later date.

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Thursdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Sundays
2-3:30pm* Mindful Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

See details at the following websites:  BAYA Wellness or Greenville Yoga.  


Private Yoga Classes and Nutrition:

Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Nutrition, Wellness, and Yoga education consultations are available as well see website for details (www.BAYAWellness.com)