Yogi Wellness Journey

Improve Your Posture with Yoga

2012-02-09T08:14:00.001-08:00

Your posture is one way to practice Yoga whether you are on the mat, sitting on the couch, scrubbing the tub, or in any of life's activities. Posture has profound effects on our mood, digestive system, and overall health. Personally, through practicing Yoga I've been able to reduce the amount of headaches I experience, strengthen my digestion, and eliminate low back pain. Sometimes it's the simple things in life that have the biggest effects. Here are some Yogic tools to utilize throughout your day:

- Lengthen your spine. Lift your heart center and sit up tall. By lengthening your spine you can work to strengthen the muscles of your core to support you. In time, finding a neutral spinal position will help to reduce back pain, improve digestion, and boost elevate your mood.

- Hug your navel into towards your spine and lengthen your tail bone down. Tune into your core strength all throughout the day. Core makes up all the muscles that support the heart. Your core muscles are on the front, back, and sides of your torso. By using all of the core muscles we bring ourselves into a greater state of balance which can help to alleviate tension in the muscles of your back.

Head Forward Posture

Head Aligned Over Center of Spine.

The Center of your ear. Lines up

with the center of your shoulder.

- Center your head over your spine. So many people suffer from head forward posture, in which, the head juts forward from the spine. Head forward posture can lead to pain in the back of the neck which is associated with headaches and migraines. Another common head misalignment is to subconsciously tilt or hold the head in an angled position which can strain the muscles of your neck.

- Connect with your feet and stand evenly on both legs. Ground both feet evenly into the earth so that you avoid putting weight more onto one side than the other. Chronically putting more weight onto one side leg more than the other can lead to discomfort in the knee joint, muscular tightness, or other problems.

- Bring mindfulness into the picture. Often times when we go through the motions of day to day life we are totally oblivious of our bodies. We all have habit energies of leaning against counters when they are near by, slouching when we sit on the couch, and letting our backs do most of the work when the muscles of are abdomen and legs should carry some of the burden. Practice being mindful of how you stand, sit, lean, bend-over, etc. Be mindful of your posture throughout the day and bring yourself as close to a place of balance (as described above) as often as possible!

In Yoga, Mountain pose (Tadasana) incorporates all of the above and even more techniques to improve your posture. On your Yoga mat it's easy to be aware of all of these techniques but the real challenge is taking these tools off your mat and out into your day-to-day!

February Yoga Schedule

2012-02-01T08:33:00.000-08:00

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!

2012-01-04T15:32:00.000-08:00

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.

BAYA... Be As You Are!

Contact me for details: www.BAYAWellness.com

BAYAWellness@gmail.com or 864-430-1275

Hearty Winter Oatmeal

2012-01-04T10:22:00.000-08:00

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

2012-01-04T09:57:00.000-08:00

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

2012-01-02T19:52:00.000-08:00

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...

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

2011-12-19T08:46:00.000-08:00

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

2011-12-17T11:31:00.000-08:00

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

2011-11-30T11:31:00.001-08:00

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:

BAYA... Be As You Are!

Contact me for details: www.BAYAWellness.com

BAYAWellness@gmail.com or 864-430-1275

Eating Healthy for the Holidays

2011-11-14T10:55:00.001-08:00

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.

November Yoga and Nutrition Workshop

2011-11-02T11:49:00.000-07:00

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

2011-11-02T09:32:00.000-07:00

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

More details at: http://www.northmainyoga.com/schedule2.php

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/

Private Lessons:

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:

BAYA... Be As You Are!

Contact me for details: www.BAYAWellness.com

BAYAWellness@gmail.com or 864-430-1275

Fresh Pumpkin and Ginger Soup

2011-10-30T15:23:00.000-07:00

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!

2011-10-30T14:55:00.000-07:00

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.

October Yoga Schedule

2011-10-02T10:28:00.000-07:00

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

It's Apple Season!

2011-09-26T13:36:00.000-07:00

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.

September Yoga Schedule

2011-09-17T09:46:00.000-07:00

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

Classic Green Juice

2011-08-31T12:26:00.000-07:00

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.

August Yoga Schedule

2011-08-11T16:07:00.000-07:00

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 :-)

Fresh Berries and Mixed Greens Salad with Poppyseed Dressing

2011-08-02T15:51:00.000-07:00

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. agave nectar
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.

A few thoughts on cooking oils...

2011-07-17T19:13:00.000-07:00

Oils, like many other foods have specific characteristics... for example the temperature at which they are meant to be used. With oils in particular these suggested temperatures are called smoke points. Some oils offer the most health benefits at lower temperature and may oxidize (or form cancer causing compounds) if heated. Other cooking oils are designed to be used at high temperatures and can hold up to them without oxidation.

Olive oil is a prime example of an oil that is designed to be used at room temperature or in cold preparations. Ideally, we'd all use olive oil in salad dressings, as a dip for toasted bread, as a fat source in smoothies, etc. Olive oil has a low smoke point, therefore, the oil oxidizes at low temperatures and the health benefits are negated. Olive oil is a very healthy source of fat and used in the correct application is loaded with great nutrition.

Coconut oil, Sesame oil and Peanut oil are a few examples of oils that have medium to high smoke points and are great for sauteeing, pan-frying, and for greasing pans to roast or bake vegetables, meats, breads, etc. These oils are naturally able to handle the heat and have less chance of oxidizing.

My favorite cooking oils of choice are Olive oil and Coconut oil! Although, many nutritionists encourage the use of canola oil because it is very versatile and cheap... I'm unsure of it because it is predominantly from highly genetically modified organisms (GMO). Since GMO foods are relatively new we're unsure in a long-term perspective what effects these foods have on the body and it's biochemical processes.

When you take the time to buy good quality oil you can taste and smell the difference. Opt for oils that are stored in glass containers opposed to those stored in plastic to protect the quality, flavor, and characteristics of the oils. With olive oils in particular look for green tinted containers. Choose cold-expeller pressed oils that are either fresh or first press. Cold-expeller pressed oils have less chance of oxidation and fresh or first press oils ensure you're getting the best quality.

July Yoga Schedule

2011-07-09T12:33:00.000-07:00

I'm continuing to teach Yoga privately in homes and workplaces this month! I've also got some promising public Yoga class opportunities in the works. I'm grateful to be joining the team of instructors with Greenville Yoga. Greenville Yoga has two locations: North Main and Augusta Rd. Thanks to all my students who've stayed with me through this transitional period.

I'll be subbing the following classes this month:

July 11, Monday 10:45am-11:45am Restorative Yoga at North Main Yoga location. $10

July 19, Tuesday 5:30-6:45pm Vinyasa Flow Yoga at Greenville Yoga located on Augusta Rd. $10

July 21, Thursday 4:00-5:00pm Community Yoga at Greenville Yoga located on Augusta Rd. $5

Details at www.northmainyoga.com.

Check back soon for permanent public offerings!

Namaste

Homemade Berry Almond Granola Bars

2011-06-14T16:49:00.000-07:00

An easy, classic, delicious homemade granola bar! Making your own lets you avoid the addition of processed sweeteners like high-fructose corn syrup which is sneaking it's way into almost every packaged food! This recipe uses only honey to sweeten! Use raw local honey for allergy benefits! These's bars are packed full of brain healthy fats! Enjoy!

Ingredients:

1/4 c. flax seeds
1/4 c. sunflower seeds
1 cup almonds (1/2 lb.)
1-1/2 c. rolled oats
1-1/2 c. dried mixed berries, unsweetened (use your favorite combination of blueberry, cherries, cranberries, etc)
2/3 c. honey, preferably local
1 tsp. cinnamon

Directions:

1. Preheat oven to 275 degrees Fahrenheit and lightly grease a 9X13 baking dish with coconut oil.
2. In a food processor, grind flax seeds, sunflower seeds, almonds and rolled oats until coarse meal is formed. Stir in the mixed berries, honey, and cinnamon. Use clean hands to combine mixture.
3. Place granola into baking dish. Wash hands and leave moist to press the granola down by hand until flat and even across the top.
4. Bake for approximately one hour to one and a half hours until lightly toasted. Let cool completely in the pan. To cut into 18 bars use a sharp knife to slice down the middle lengthwise in one straight column. Then slice 9 rows across. Store in an air-tight container at room temperature for up to 3 weeks.

Nutrition Facts: Yields 18 Granola Bars. 1 Serving = 42g
Calories 169
Total Fat 6g
Monounsaturated Fat 3g
Polyunsaturated Fat 2g
Saturated Fat 1g
Cholesterol 0mg
Carbohydrates 29g
Sugars 18g
Dietary Fiber 2g
Protein 4g
Sodium 4mg

June Yoga Schedule

2011-06-05T07:42:00.000-07:00

Yoga at My Place

Notice of Changing Yoga Offerings: Effective immediately, I no longer offer Public Yoga classes through Dharma Yoga Studios. Sometimes you must close a door to open one. Sometimes you must step out of balance to find balance... as your life will change and you will grow. Change is the way of life, yet, in the midst of it there are constants. Yoga is my path and it is my heartfelt intention to share it with others all the days of my life, to make it approachable, user friendly, healing, and easy to love. Gratitude towards all the great teachers out there, students, and places that have and will give me the opportunity to share what I love most deeply! Peace and love to all!

"Practice and all is coming." - Pattabhi Jois :-)

June 20: Subbing a Community Yoga Class $5 from 4-5pm at Greenville Yoga located on August Road.

June 21: Upstate YOGAfest hosted by Natural Awakenings Magazine. Outdoor Yoga classes free to the public all day long! Bring your own mat and come join in to experience a variety of styles and teachers! Support your local Yoga community!

10am-2pm located at Whole Foods Market

4pm-9pm located at the Wyche Pavilion just outside of Larkin's on the River or the Peace Center

I'll be teaching at both locations that day! Hope to see you there :-)

Yoga at Your Place

Keri Rogers offers Personal Yoga Classes at your home, workplace, or other destination of your choice. Have your own Registered Yoga Teacher bring the studio to you! I’ll bring the mats, music/audio equipment, and other Yoga gear...all you have to do is clear a space and set up a time!

Whether your new to Yoga or an experienced practitioner there is benefit in having a Personal Yoga Teacher because classes are customizable to your abilities, goals, time, and lifestyle.

This service is surprisingly affordable and incredibly rewarding! Available for individuals and groups of any size. Fees vary based on number of participants and location. Contact Keri for more detailed information.

BAYAWellness@gmail.com or 864-430-1275

May Yoga Schedule

2011-05-09T17:17:00.000-07:00

Tuesdays

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

*the last Tuesday of every month is Beginner's Restorative Yoga

5:45-7:00pm All Levels Vinyasa Yoga

7:15-8:30pm Beginner's Yoga

Thursdays

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

5:45-7:00pm All Levels Vinyasa Yoga

All public Yoga classes are held at Dharma Yoga Studios on Woodruff Road in Greenville SC and cost $10.

Private Yoga classes are available seven days a week by appointment. Contact Keri for details: BAYAWellness@gmail.com.

Upcoming Local Events

2011-04-27T06:17:00.000-07:00

Yoga Workshops

Yin and Yang Yoga Teacher Training/Student Intensive with Master Paulie Zink hosted by Dharma Yoga Studios May 13-15th. During this workshop you can expect to learn about the differences between Yin and Yang Yoga, experience Taoist flow Yoga, and learn how to engage your bodies own energies to promote health, unity, and happiness. Only $180. Check out the details at DharmaYogaStudios.com

Food and Nutrition Events

ZiNG! Wine Seminar and R.Stuart Wine Dinner with Patricia Rogers Ridgeway. During this event you will learn all about the reactions of wine with the eight key elements in foods. Learn an in depth perspective on food and wine pairing. Hosted by Larkin's on the River April 27-28 at 6pm. For more information check out LarkinsRestaurants.com

Upstate Spice of Life Show is a two-day interactive event featuring cooking demonstrations, healthy lifestyle information, nutrition, food buying and preparation tips, etc. April 29-30th at the Carolina First Center from 9am-6pm. Find out more information by visiting UpstateSpiceofLife.com

Breakfast: Set the Foundation for a Balanced day!

2011-04-22T11:28:00.000-07:00

As you may have heard by now... Breakfast is an important meal! :-) Eating breakfast provides nourishment which literally breaks-the-fast between dinner and the many hours that pass before the next meal. Set the foundation for a calm, happy, organized day by having a well rounded breakfast loaded with a balance of animal proteins, healthy fats, and carbohydrates from real whole foods like fruits, vegetables, beans, lentils, or dairy. It's particularly important to have animal proteins in the morning because they provide a complete balance of all the essential amino acids. We are what we eat and amino acids form neurotransmitters that help aid in communication between the body and brain.The brain, particularly the hypothalamus controls feelings of hunger, appetite, and fullness in the body based on factors like how long it's been since you've eaten, your blood sugar levels, etc. By providing your brain with the right building blocks (amino acids) you strengthen your brain chemistry and set the foundation for a well-balanced day.

Start out with a few glasses of hot or lukewarm water and a piece of fruit. Then for the main course have a nutrient packed meal like Keri's Morning Scramble or Veggie Hash-browns and Eggs. For those morning where you have minimal time toss together your favorite protein shake or mix milk with protein powder for a last minute meal!

Keri's Morning Scramble
This quick and easy savory breakfast that only takes around 20 minutes to prepare and clean. Pre-cook your sausage and have on hand. The great thing about this recipe is that just about any vegetables will work... use what you have on hand!

Ingredients:

butter and or coconut oil

2 eggs

splash whole milk

salt and pepper

1/2 teaspoon garlic
1/4 cup asparagus spears, chopped in 1/2 inch pieces

1/2 cup spinach or arugula leaves

1/4 cup cherry tomatoes, sliced in halves

1 oz. turkey or pork breakfast sausage, crumbled and cooked in advance

1/2 oz. tomato basil goat cheese or 1/2 avocado, cubed

Directions:

1. Melt butter in one small sauce pan over medium low. Whisk eggs, milk, and salt and pepper together. Pour egg mixture into saute pan and scramble.

2. Meanwhile melt butter or coconut oil in another small saute pan over medium high heat. Add garlic to pan and cook until fragrant. Add asparagus and saute for 1-2 minutes before stirring in leafy greens and cherry tomatoes. Saute for 3-5 minutes or until asparagus and tomatoes are soft and greens are wilted.
3. Top with turkey sausage and hand-crumbled goat cheese or avocado.

*Some of my other favorite variations include black beans with sauteed bell pepper slices and cherry tomatoes, roasted sweet potatoes with braised broccoli and purple cabbage, and lastly sauteed yellow squash with onions and arugula.

Veggie Hash Browns
This recipe is a great way to pack in a variety of vegetables and colors into your meal! Serve with your favorite style of eggs!

Ingredients:

1 medium sweet potato, unpeeled and chopped into large pieces

3 red skinned potatoes, unpeeled and chopped into large pieces

2 yellow squash, chopped into large pieces

2 small zucchini, chopped into large pieces

2 tablespoons extra virgin olive oil,divided

2 tablespoons unsalted butter

1 tablespoon creole seasoning

1 teaspoon cajun seasoning

freshly ground black pepper

1 large tomato, diced

Directions:

1. In a food processor, grate all the vegetables. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

April Yoga Schedule

2011-04-21T05:33:00.000-07:00

Tuesdays

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

*the last Tuesday of every month is Beginner's Restorative Yoga

5:45-7:00pm All Levels Vinyasa Yoga

7:15-8:30pm Beginner's Yoga

Thursdays

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

5:45-7:00pm All Levels Vinyasa Yoga

All public Yoga classes are held at Dharma Yoga Studios on Woodruff Road in Greenville SC and cost $10.

Private Yoga classes are available seven days a week by appointment. Contact Keri for details: BAYAWellness@gmail.com.

You can find me subbing this Month with Greenville Yoga at two different locations:

Tuesday and Thursday on 4/19 & 4/21

12-1pm Women's Health Yoga

Augusta Road location

Friday 4/22

10:45am-12pm Yoga for EveryBODY

North Main Location

Grass-Fed Beef and Arugula Salad with Lemon Dill Dressing

2011-03-25T11:30:00.000-07:00

Quick and easy salad with roasted sweet potato, caramelized onions, cherry tomatoes, grass-fed beef, over a bed of arugula with goat cheese crumbles and a homemade lemon dill dressing. Prepare the caramelized onions, roasted sweet potatoes and beef in advance for a healthy 5 minute meal! Enjoy!

Ingredients:
1/3 c. roasted sweet potatoes, cubed
1 tbl. caramelized onions
1/3 c. cherry tomatoes, sliced in halves
4 oz. seared grass-fed beef, sliced and chillled
3/4 c. baby arugula
1/2 oz. tomato-basil goat cheese, crumbled
Lemon Dill Dressing (recipe below)

Preparation Instructions:
1. Spread greens out on dinner plate. Top with remaining ingredients and serve immediately.

Lemon Dill Dressing

Ingredients:
2 c. extra-virgin olive oil
1 tbl. lemon juice
1/2 tbl. dijon mustard
1/2 tbl. mayo
1/2 tsp. dill, dried
salt and pepper to taste

Preparation Instructions:
1. Mix ingredients together in a small bowl and whisk with a fork until blended well. Pour over salad and toss to coat.

Nutrition Facts: Yields: 1 Serving
Calories 665
Carbohydrate 21g
Dietary Fiber 4g
Sugar 9g
Total Fat 49g
Saturated Fat 12g
Monounsaturated 30g
Cholesterol 92mg
Protein 36g
Sodium 358mg
Potassium 990mg

Great sources of Vitamin A, B12, B6, Zinc, and Thiamin!

March Yoga Schedule

2011-03-15T12:03:00.000-07:00

Tuesdays

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

*the last Tuesday of every month is Beginner's Restorative Yoga

5:45-7:00pm All Levels Vinyasa Yoga

7:15-8:30pm Beginner's Yoga

Thursdays

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

5:45-7:00pm All Levels Vinyasa Yoga

All public Yoga classes are held at Dharma Yoga Studios on Woodruff Road in Greenville SC and cost $10.

Private Yoga classes are available seven days a week by appointment. Contact Keri for details: BAYAWellness@gmail.com.

Upcoming Yoga and Nutrition Workshop

2011-03-13T19:56:00.000-07:00

In April, I'm hosting a Yoga and Nutrition Workshop entitled, "Understanding Emotional Eating and Food Cravings." This workshop features around one hour of Yoga and then one hour of seated educational discussion on the nutrition topics.

Topics include: understanding emotional eating and food cravings, treating the root cause of emotional eating and food cravings, and tips for breaking the cycle.

Learn how a combination of Yoga and Nutrition can lead to eating a healthier diet, increased energy levels, and improved ability to reduce and control food cravings over time.

Come join in Saturday, April 16 from 1-3pm at Dharma Yoga Studios in Greenville, South Carolina. Best part.... it's only $20!

details at www.dharmayogastudios.com or www.bayawellness.com

Healthier Late Night Snacking Tips...for your inner Cookie Monster!

2011-02-21T11:15:00.000-08:00

Do you ever eat well all day and then get a late night "super-craving"for something unhealthy? You are not alone! More people loose sight of their healthy eating intentions after 10pm than any other part of the day. During this time of day our organs of digestion and elimination are at their lowest strength because they have worked hard all day to absorb nutrients from, process, and breakdown our food. Late night eating should be avoided by properly nourishing throughout the day. However, sometimes it's inevitable that you will need to enjoy a meal or snack late at night. What becomes important is that you are mindful of what you put into your body at all times including night. Foods have different qualities and affects on the body - eating hot wings or a pizza right before bed isn't going to promote restful sleep!

In nutrition school we learned that there really are no "good" or "bad" foods... only foods with varying degrees of nutritional quality and content. Ideally we should aim to enjoy foods that offer us the most health promoting benefits! It's a myth that healthy foods don't taste delicious - as with all things in life it has its own art and skill involved :-)

Here are several ways to encourage healthier late night consumption:

1. Take small sips of warm water between bites to help yourself fill up faster and gently encourage the digestive fire (agni). Since our digestive capabilities are at their lowest strength late at night warming them is a kind gesture.

2. Enjoy foods that are light and easy to digest. Such as a bowl of mixed ripe berries with a spoonful of full-fat whipped cream, steamed broccoli with a small amount lemon butter, cucumber chips and hummus, sliced fruit with a tablespoon of fresh ground peanut butter, or a light vegetable soup. It's easier than you think to buy a few of these to have on hand and whip up in a few minutes!

3. Avoid foods with heavy (tamasic) or restless (rajasic) qualities. Foods to avoid include processed foods like pastas and cereals, candy, fast food, caffeine, chocolate, flour of any kind, sugar, meats and poultry, alcohol, spicy food, large quantities of dairy, etc.

4. Have a late night cup of tea with or after your snack. There is an compound (called a catechin) contained in all teas in varying degrees which interfere with fat absorption. You're more likely to create and store fat in the body if you lay down immediately after eating - so after you eat sip on a cup of mild green tea* and do some gentle Yoga before bed.
*Green tea does contain caffeine and they do offer caffeine free varieties. However, research suggests that for teas that are naturally caffeinated they caffeine is essential to the absorption of the nutrients. Therefore, drink teas that naturally do not contain caffeine such as chamomile or mint.

5. Eat slowly and chew well! Chewing your food well helps to encourage the body to inform you when you are full. When we chew our food well we naturally eat slow and produce more digestive enzymes which help us to digest and benefit from the nutrients provided in our food.

Keri Rogers is an internationally Registered Yoga Teacher and Nutritionist. She teaches a mixture of flow Yoga to individuals in Upstate South Carolina, leading Yoga and nutrition workshops, and offering nutritional advice. Find out more about her classes and offerings by visiting www.BAYAWellness.com or emailing BAYAWellness@gmail.com.

Yoga and Nutrition Workshop Feb. 5th 1-3pm

2011-02-01T13:20:00.000-08:00

On Saturday February 5, I will be hosting a mini-Yoga and nutrition workshop from 1-3pm. Come learn how a combination of Yoga and Nutrition can lead to weight loss, increased energy levels, and improved health over time.

Workshop includes:

Yoga Practice

Discussion on Nutrition

Question and Answer Segment

Topics:

Components of a Balanced diet

Planning for a healthy lifestyle

Nutritious meals for the busy cook

Easy ways to boost nutrient intake

Total Cost: $20

Dharma Yoga Studios
2131 Woodruff Road, Suite 1000
Greenville, SC 29607

www.DharmaYogaStudios.com

February Yoga Schedule

2011-02-01T13:13:00.000-08:00

Tuesdays

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

*the last Tuesday of every month is Beginner's Restorative Yoga

5:45-7:00pm All Levels Vinyasa Yoga

7:15-8:30pm Beginner's Yoga

Thursdays

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

5:45-7:00pm All Levels Vinyasa Yoga

All public Yoga classes are held at Dharma Yoga Studios on Woodruff Road in Greenville SC and cost $10.

Private Yoga classes are available seven days a week by appointment. Contact Keri for details: BAYAWellness@gmail.com.

So Delicious Lentil Cookies

2011-01-11T08:25:00.000-08:00

Believe it or not these cookies are amazing! My beautiful once neighbor Kat shared her delicious lentil cookies with while I was recovering from an illness with a poor appetite and I fell in love. Since then (like most of the things about life) this recipe has constantly evolved and changed. This is my current favorite but I encourage you to mix up your own inventive version and use all sorts of dried fruit!

Since lentils, flax seeds, and coconut oil provide fiber, protein, and healthy fats these cookies pack a lot of nutrition power! If we're going to eat sweets (and most of us are) it's better to eat ones made from real foods rather than overly processed foods!

Ingredients:
2/3 c. dried green lentils
2 c. water

1 c. whole wheat flour
1 c. almond, millet, kamut, brown rice, lentil, or your other favorite whole grain flour
1 tsp. baking powder (aluminum free preferably)
1-1/2 tsp. ground cinnamon
3/4 c. sugar
1/4 c. coconut oil
3/4 c. unsweetened applesauce
2 tsp. vanilla extract
1-1/2 c. lentil puree (prepared in advance)
3 tbl. flax seeds, fresh ground
1 c. dried cranberries
3 tbl. semi-sweet chocolate chips

Cooking Instructions:
1. Prepare lentil puree: place lentils and water in a small saucepan. Bring to a boil, reduce heat to medium and let simmer covered for 40-50 minutes. Set aside and allow to cool. Puree 3/4 of the cooled lentils in a food processor or blender. (This may be prepared up to two days in advance. Refrigerate in air-tight container.)
2. Preheat oven to 375 degrees Fahrenheit and line two baking sheets with parchment paper or coat with coconut oil.
3. In a medium sized bowl, mix together the flours, baking powder, salt and cinnamon.
4. Place coconut oil in a small glass bowl and microwave for 10-20 seconds until soft. In another medium sized bowl, rapidly whisk together the sugar, oil, and applesauce until smooth and shiny. Add in lentil puree, remaining whole lentils, flax seeds, dried fruit and chocolate. Fold in dry ingredients until just combined.
5. Roll dough into 32 small balls and place 1 inch apart on the baking sheet. Use three fingers or the bottom of a glass to gently press the cookies down so they are approximately 1/3 inch thick. Bake in a preheated oven for 15-20 minutes until lightly brown on top.

Nutrition Facts - Yields 32 Cookies (1 Cookie (35g) = 1 serving)
Calories 95
Total Fat 3 g
- Monounsaturated Fat 1 g
- Saturated Fat 2 g
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 2 g
Sugars 9 g
Protein 2 g
Sodium 16 mg

*Nutrition facts calculated using whole wheat flour, millet flour, and sweetened cranberries.

Yoga and Nutrition Workshop

2011-01-09T21:05:00.000-08:00

Workshop includes:

Yoga Practice

Discussion on Nutrition

Question and Answer Segment

Topics:

Components of a Balanced diet

Planning for a healthy lifestyle

Nutritious meals for the busy cook

Easy ways to boost nutrient intake

Total Cost: $30

Dharma Yoga Studios
2131 Woodruff Road, Suite 1000
Greenville, SC 29607

www.DharmaYogaStudios.com

January Yoga Schedule

2011-01-09T20:54:00.000-08:00

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!

Tuesdays

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

Thursdays

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. Most sessions are one hour and are available at Dharma Yoga Studios or your location.

Contact us:
BAYAWellness@gmail.com.
Location:
Dharma Yoga Studios
2131 Woodruff Road
Greenville, SC 29607

Find out more:
www.dharmayogastudios.com
www.BAYAWellness.com

"Guilt-free" Holiday Baking

2010-12-23T11:53:00.000-08:00

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!

December Yoga Schedule

2010-12-04T18:38:00.000-08:00

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!

Tuesdays

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

Thursdays

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.

Location:
Dharma Yoga Studios
2131 Woodruff Road
Greenville, SC 29607

Find out more:
www.dharmayogastudios.com
www.BAYAWellness.com

Send Inquiries to:
KeriR0202@gmail.com

Roasted Thyme and White Wine Turkey

2010-11-22T21:19:00.000-08:00

The perfect juicy, simple, yet delicious holiday turkey! Fresh thyme, smooth white wine, and fragrant vegetables make this turkey irresistible!

Ingredients:

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.

November Yoga Schedule

2010-11-17T16:48:00.001-08:00

Tuesdays

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

Wednesdays

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

Thursdays

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 BAYAWellness@gmail.com or 864-430-1275 for more information.

Addictive Three-Bean Chili

2010-10-26T11:42:00.000-07:00

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!

Ingredients:

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.

Restorative Yoga Workshop in November

2010-10-21T09:28:00.001-07:00

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!

Includes:

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

1-3:30pm

$25

Find out more information:

http://www.bayawellness.com/BAYA_Wellness/Workshops.html

http://dharmayogastudios.com/special_dharma_yoga_events_workshops.shtml

Produce: When you should and should not buy organic!

2010-09-22T07:20:00.000-07:00

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:

http://www.foodnews.org/walletguide.php

Resources:

http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/

http://www.ewg.org/newsrelease/EWG-New-Pesticide-Shoppers-Guide

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.

www.BAYAWellness.com, BAYAWellness@gmail.com

September Yoga Schedule

2010-09-13T22:03:00.000-07:00

Public Yoga Classes

Monday

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

- Hurricane Martial Arts Center (HMAC) on East Butler Road

Tuesday

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

-Dharma Yoga Studios (DYS) on Woodruff Road

Energetic Flow Yoga 5:45-7:00pm

- DYS

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

- DYS

Wednesday

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

- HMAC

Thursday

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

- DYS

Energetic Flow Yoga 5:45-7:00pm

-DYS

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!

BAYAWellness@gmail.com

And a dream becomes reality....

2010-09-02T20:53:00.000-07:00

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 mindfulness...call 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: www.BAYAWellness.com

Thanks to everyone who has supported this vision!

Who are you living for?

2010-09-02T20:02:00.000-07:00

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.

Hummus and Wheat berry Stuffed Bell Peppers

2010-08-09T20:37:00.000-07:00

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.

Ingredients:

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!

August Yoga Schedule

2010-08-02T19:32:00.000-07:00

Public Yoga Classes

Monday

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

- Hurricane Martial Arts Center (HMAC) on East Butler Road

Tuesday

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

-Dharma Yoga Studios (DYS) on Woodruff Road

Energetic Flow Yoga 5:45-7:00pm

- DYS

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

- DYS

Wednesday

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

- HMAC

Thursday

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

- DYS

Energetic Flow Yoga 5:45-7:00pm

-DYS

Friday

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

-HMAC

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!

BAYAWellness@gmail.com

July Yoga Schedule - Update

2010-07-29T20:12:00.000-07:00

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

Tuesdays:

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

5:45-7:00pm Energetic Flow Yoga

7:15-8:30pm Beginner's Yoga

Thursday:

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

5:45-7:00pm Energetic Flow Yoga

Boost Your Digestive Fire

2010-07-11T08:42:00.000-07:00

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

characteristics.

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!

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.