Wednesday, December 25, 2013

Green Refresher: One day of clean foods to get you back on track!

Periodically, I get off track of my diet for a meal or two. For me it just seems better to follow a 80/20 rule when it comes to food. Eat 80% of the foods I know nourish my body and mind then 20% of the time allow myself to consume other delicious foods. Even when I go off the wagon my goal is not to binge eat. Eating this way helps me do my best and feel by best - i'm less likely to go off the wagon and stay off for a few days or a week. I give myself permission to truly allow myself to enjoy a small quantities of the food I like and as close to my food plan as possible. My favorite sinful foods are anything with chocolate, a good hamburger at a restaurant or sweet potato fries! After a meal where I've indulged a little I love to load up on a large quantities of vegetables, lean meats and healthy fats with a few days of uber clean eating to get back on track.  ;-)

 Even when I'm doing a light cleanse I typically still eat lean meats because my body functions better with good quality animal protein. These meals are rich in alkalizing and detoxifying vegetables, warming spices and foods to support good digestion. If you are busy I suggest making all of this except for your breakfast the day before and pre-portioning to ensure success.

Pre-Breakfast (First thing when you wake up)

2 cups hot water with 1/2 lemon 

2 Pasture-Raised Eggs
Simple Heavenly Braised Kale
4-5 Raspberries

Morning Snack
Green Pro-biotic Smoothie
8 almonds, soaked in water for approximately 4 hours

Grass-Fed Beef Meatballs (omit bacon)
Oven-Roasted Vegetables (Broccoli, Asparagus, Cauliflower, Onions, Brussels, etc)

Afternoon Snack 
Ginger Tea (Shave strips of fresh ginger into the bottom of the mug and pour hot water over the top)
Mixed Greens and Salmon Salad (Recipe below)

Spicy Crock-pot Chicken and Vegetable Soup

Article by Keri Marino.

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Free Videos for Digestive Wellness

Two short and sweet videos with Keri and Liz Finley on healing practices for the digestive system. It's good to reboot your system after the holidays and take time to nourish your body and mind. I find myself gravitating towards a uber-cleansing diet at least once per month after a day or two of a funky diet. Eating a vegetable rich diet, drinking plenty of water and healing movement do wonders! :-)

Yoga May Help to Prevent Alzheimer's Disease

Supta Baddha Konasana - Reclining Bound Angle Pose
A recent study suggests that yoga meditation may help in reducing risk's of chronic stresses which are linked with reduced risk of Mild Cognitive Impairments and Alzheimer's Disease. Individuals affected by Mild Cognitive Impairment (MCI) may have difficulty remembering events, conversations or people. They may also have impaired decision making abilities and struggle with day-to-day tasks more than they used to. People with MCI paired with chronic stress may have an increased risk of developing Alzheimer's Disease. Chronic stress is linked with the deterioration of the hippocampus of the brain. The hippocampus acts to retrieve memories and is impacted with MCI and Alzheimer's. In a study published by Neuroscience Letters, fourteen individuals aged 55-90 suffering from MCI were separated them into control groups receiving no treatment and those undergoing 8 weeks of yoga and meditation. The specific yoga and meditation technique used was Mindfulness Based Stress-Reduction (MBSR). By the end of the 8 weeks, the MBSR Group displayed more connectivity between the hippocampus and other parts of the brain, as well as, less bilateral atrophy in the hippocampus. The atrophy was reduced in both the left and brain hemispheres overall. Astonishingly, the brain shows incredible plasticity producing change in as little as four days of MBSR practice towards reduced stress levels. Wow, that means with a dedicated practice we should be able to rewire our brain which impacts our stress, thoughts and feelings which in turn prevents disease and promotes health. One of the many reasons I love, love, love the rich practice of yoga and meditation!

See the full article here. 

Wednesday, December 4, 2013

December Yoga Schedule

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for 

Public Classes: 

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, free classes offered at the Greenville Memorial Hospital - Cancer Center in the Mezzanine.) 
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)

Sub Schedule:
I will be out of town celebrating my honeymoon from 12/10-12/20 and will have subs in all public classes.

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: