5 Healing Teas to Rock Your Life

Pau D'Arco

I love herbal tea and it packs some serious health and nutritional benefits. I often times think of tea and healing foods as my secret weapon to ward off illness and weight-gain! Here are some staples that I always have on hand and why:



1. Pau D'Arco aka The Divine Bark

Health Benefits:

• Anti-Fungal: this tea is historically good for eliminating fungus from the body such as Candida  which robs the immune system and destroys balance of bacteria in the digestive system.
• Immune Stimulant & Disease Fighter (also Antibacterial, Antiviral, Antimicrobial & Antitumor)
• Liver and Lymph Cleanser
• Aids in Mucous Reduction

Nutritional Profile:

• Contains: Iron, Calcium, Selenium, Vitamins A, B-Complex and C; Magnesium, Manganese, Zinc, Phosphorous, Potassium and Sodium.
• Naturally Caffeine Free

2. Yerba Mate aka The High-Energy Tonic

Yerba Mate is traditionally served in a Gourd

Health Benefits:

• Energizing to Mind and Body
• Fights Fatigue
• Boosts Metabolism
• Sexual Tonic 

Nutritional Profile:

• Contains: Vitamins A, C, E, B1, B2, Niacin, B5, B Complex; Calcium, Manganese, Iron, Selenium, Potassium, Magnesium, Phosphorus, Zinc
• Caffeinated

3. Peppermint aka The Tummy Soother

Health Benefits:

• Soothes the Digestive System
• Pain-Reliever (when applied topically)
• Aids in Tension and Stress Reduction
• Relieves Congestion (when inhaled)

Nutritional Profile:

• Contains: Vitamin A & C and Manganese, Folate
• Naturally Caffeine Free

4. Chamomile aka The Tranquility Tonic

Health Benefits:

• Reduces Inflammation (also Antibacterial and Antiseptic)
• Sleep Aid
• Reduces Menstrual Cramps, Aches & Pains
• Soothes Muscles

Nutritional Profile:

• Contains: Vitamin A, Folate, Calcium, Potassium and Sodium
• Naturally Caffeine Free

5. Ginger aka The Warming Root

Health Benefits:

• Increases Circulation and Warms the Body (Great for a winter's day)
• Reduces Nausea and Motion Sickness
• Promotes Metabolism and Digestion

Nutritional Profile:

• Contains: Choline, Folate, Calcium, Magnesium, Phosphorus, Potassium and Sodium.
• Naturally Caffeine Free

It's worth mentioning that sometimes the health benefits of tea accrue when a certain quantity is consumed over a period of time. For example, in order to reap the reduction in menstrual cramps of Chamomile tea it should be consume daily for at least 2-3 weeks before cramps are reduced.

Article by Keri Marino.

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

Resources:
20,000 Secrets of Tea: The Most Effective Ways to Benefits from Nature's Healing Herbs by Victoria Zak
Guayaki
World's Healthiest Foods - Peppermint
Nutrition Data 
World's Healthiest Foods - Ginger

Keri featured on Nutrition Podcast with Jimmy Moore

Listen to the free podcast to learn
why eggs are good for your heart!

A few weeks back, Keri was asked to be a guest on the podcast, "Low Carb Conversations with Jimmy Moore and Friends."  The podcast of episode 55 is available for free on iTunes and on this website.  This episode discusses research studies on egg consumption and cholesterol, obesity statistics, and emerging food products and trends.  

Jimmy Moore is a SC resident and low-carb blog/podcast expert.  He is hosts forums for the experts in the low-carb and nutrition community to discuss research, life experiences, and the headlines of our time.  Find out more about Jimmy's free podcasts and blogs, visit this website.  

The other voices on the show include: Mindy Noxon Ianotti and Jolene Park.  

The Healing Power of Fresh Local Foods and Where to Find Them

Healing Power of Fresh Local Food:

1.  Eating local foods can heal the body and awaken the senses.  

North Carolina carrots,
shitake mushrooms,and
swiss chard

Okay, I'll admit it... I seriously love fresh local food.  I love the way a green bean feels fuzzy when it's fresh off the vine.  I love the unique shape and color of each bell pepper.  I love biting into a perfectly ripe tomato and the explosion of flavor that follows.  Eating local food is an experience... vibrant colors, naturally flavorful, and incredibly nourishing.  It just so happens that food which is freshest off the vine or out of the ground is the highest in nutrients and enzymes.  In other words, foods recently harvested have the most healing power.  

2.  Eating local foods supports a healthy community and economy within your area.   Going to the Farmer's market is full of social interaction with the farmers and vendors, friends, and family.  Spending time investing in others is one of the many keys to living a happy and peaceful life.   Investing your money into the local food economy also supports: organic farming methods, small business, biodiversity, and families.  

South Carolina prunes, peaches,
strawberries, pasture-raised
eggs, and raw milk

3.  Eating local food is an environmentally responsible choice.  Local foods are often times farmed using organic methods and do not need to be transported very far.  Organic farming provides less waste and eliminates the use of toxic chemical and pesticides which can harm animals and nature.  Transporting foods thousands of miles contributes to already astronomical uses of fossil fuels.  The burning of fossil fuels is causing a number of harmful effects to the environment.   

Choosing local food positively impacts body, mind, community, economy and environment.  

Where to Find Them:

South Carolina broccoli. Hands
down the most beautiful
I've ever seen.

Farmer's Markets are filling up this time of year with a large variety of local goods in cities all across the country.  It's amazing how many items are being created within a couple hundred miles of where you live.  Yet at the typical grocery store, the fresh produce is shipped in from around the globe.  One blatant example of this in Greenville, SC is that apples are often from New Zealand or Washington even in the middle of the apple season (even at Whole Foods).  I find this ironic when there are several huge apple orchards less than an hour away in Hendersonville, NC.  These apple farmers are producing more than 8 different varieties of apples (that's more than you can find at any grocery store).  Those local apples by the way - happen to be the best apples you'll ever taste.  

See some of our recipes for fresh picked apples here!

North Carolina fresh herbs,
zucchini squash, eight ball
squash, patty pan squash,
and two varieties of cucumbers

Why pay to ship food all the way across the country and world when we have it right here in our own back yard?  Why burn fossil fuels to transport food thousands of miles when it can be bought locally, oftentimes for less money, higher nutrient value, and considerably less damage to the environment.  There is clearly something broken and unnatural about our current food economy.  Fortunately enough, we live in the United States and we have a choice.  We can choose to buy local nutritious food and they are readily available at a Farmer's Market near you or even better - grown your own!  

Farmers Market's feature many seasonal and local items, including:

- Fresh Produce and Heirloom Varieties (Greens, squash, potatoes, figs, berries, dill, and many other fruits, vegetables, and herbs)

South Carolina assortment of
local produce, milk and eggs

- Raw cow's milk, yogurts, and cheeses

- Raw goat's milk, yogurt, and cheeses

- Eggs

- Honey and Bee Pollen

- Pasture raised and grass-fed meats

- Breads and baked goods

- Desserts

- Sauces and Condiments

- Plants

- Art, crafts, clothing and jewelry

- Personal care items

- Non-profits and miscellaneous services

Arrive early to take full advantage of each weeks items, bring grocery bags, and a full stomach.  It's usually best to plan ahead and bring cash.  Some farmer's markets have a nearby ATM and some accept ebt.  



Farmer's Markets in Upstate SC/Western NC:
This list is not comprehensive - google search to find your exact areas market.  

Downtown Greenville  Farmer's Market:
- Every Saturday from May-October 8am-12pm
- Downtown Greenville on Main St
- See video to the right ->

Greenville State Farmer's Market:
- Monday-Saturday from 8am-6pm all year round
- Rutherford Rd in Greenville


Simpsonville Farmer's Market
- Every Saturday from May - October 8am-12pm
- Simpsonville City Park

Hub City Farmer's Market:
- Every Saturday May -November 8am-12pm
- Downtown Spartanburg on Magnolia St

Western North Carolina Farmer's Market:
- Seven days a week from 8am-5pm all year round
- Near downtown Asheville

North Asheville Tailgate Market:
- Every Saturday 8am-12pm
- Inside UNC-Asheville campus


*Article and photos by Keri Rogers.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!
Contact me for details: Website or BAYAWellness@gmail.com 

Produce: When you should and should not buy organic!

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

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

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

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

The Dirty Dozen:

1. Apples

2. Domestic Blueberries

3. Celery

4. Kale, Collard greens, and spinach

5. Cherries

6. Lettuce

7. Nectarines

8. Potatoes

9. Peaches

10. Sweet Bell Peppers

11. Imported Grapes

12. Strawberries

The Clean 15:

1. Asparagus

2. Avocados

3. Eggplant

4. Cabbage

5. Cantaloupe

6. Grapefruit

7. Kiwi fruit

8. Onions

9. Sweet onions

10. Mango

11. Pineapple

12. Sweet Potatoes

13. Sweet Corn

14. Sweet Peas

15. Watermelon

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

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

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

Wellness Tips for the Alcohol Enthusiast

It's summer time and the living's easy. I've compiled a list of 10 facts/tips to help guide any alcohol enthusiast towards maintaining their wellness goals while enjoying the hot days of summer and having fun.

1.Moderation is key. As in all things in life when practiced in moderation drinking alcohol can be a part of a healthy lifestyle. Some benefits have been proven and associated with moderate consumption, however, if you haven't drank alcohol before the pro's do not out weight the con's so don't start now. Whether or not you choose to drink is a very personal matter and all individuals should consult with their doctor if debating this decision.

According to the American Dietetic Association, moderate drinking is defined as:

2 drinks or less per day for men

1 drink or less per day for women

1 drink = 1-12 oz beer, 1.5 oz liquor, or 5 oz. wine

2. Hydration is important! Alcohol in it's very nature is drying and dehydrating for the body. If you choose to enjoy an alcoholic beverage drink an extra glass of water afterwards to compensate. Especially in the days of summer it's important to drink water all throughout the day.

3. Empty calories. Alcohol contains 7 kcal per gram and the calories provided are "empty" meaning that they are a not providing any noteworthy nutrients. Current science suggests that we have a limited number of "discretionary" or bonus calories that we can consume outside of what calories needed to supply adequate nutrition. You can think of these discretionary calories as "freebies" and on average it is suggested that we all have some where around 250-300 freebie calories a day.

Putting it in perspective...

1-8 oz. margarita = 300-700 calories

1-12 oz. beer = 90-300 calories

1-6 oz. glass wine = 100-150 calories

4. Filling up on alcohol and other empty calories prevents us from taking in adequate amounts of life sustaining nutrients. By drinking in moderation you allow your body to crave foods and beverages that are nutrient dense and will promote the health of your being.

5. Set limits for yourself and stick with them. Sometimes volunteering to be a designated driver will help you to keep your drinking in check. Also, setting a limit the amount or frequency of your drinking and communicating with friends will help.

If you know you want to have a maximum of two drinks only bring enough cash with you into the establishment to cover the cost plus tip.

6. Listen to your body. When you're having a get together with friends and responsibly drinking alcohol pay attention to how your body feels during the process. Your body will send you tons of signals when you're approaching your limit or you've had too much. Practice ahimsa or nonviolence. Drinking yourself into a drunken, angry, or nauseous stupor may be fun in the moment but will have lasting health effects. The body is an innately intelligent being and a night of heavy drinking can be both stressful and harmful.

7. Think quality over quantity. Have a nice drink - the one you really want. That way your less inclined to crave more!

8. Prevent the alcohol munchies. Pace yourself with the alcohol and make sure to drink plenty of water to prevent the ravenous alcohol munchies that many people experience. We are mostly like to sabotage our healthy eating habits after 10pm.

9. Choose low-calorie mixers! Some simple favorites: water with fresh juice with no added sweeteners (lemon and lime work well), club soda with a splash for fresh squeezed juice with no added sweeteners, diet sodas (limit the amount of artificial sweeteners you injest as these are newer substances and they are believed to "sit" in the liver and accumulate). Also, reconsider drinking that energy drink paired with alcohol due to the fact that energy drinks are high in calories and carbohydrates in the form of simple sugars! Alcohol is a suppressant and energy drinks are an upper - what message are you sending to your body?

10. Enjoy yourself and be mindful of your decisions. When we falter what is important is that we stand back up and keep going. Life is guaranteed to produce change and emotional roller coasters once in a while... smile and stick with what you believe in! :-)

Peace and love!

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services and Products.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com 

Photo credits:

http://www.math.ucsd.edu/~bweinkov/wine.jpg

http://saltnews.files.wordpress.com/2010/01/istock_beer1.jpghttp://insiderspassport.com/images/manhattan_drink.png

http://www.poshcravings.com/blogs/eliza/champagne_toast.jpg

Holiday Healthy Eating Tips

In the craze of the Holidays sometimes our lives, our practice, and our mindful eating habits sometimes get derailed. Here are a few ideas to help you stay on track this time of year and always!

1. Before going to Holiday parties or a get together have a light snack.

2. Bring a healthy dish along, so that you know you have one health promoting option. Ex: Red Pepper Hummus with whole grain pita or Naan or Roasted Vegetables

3. Think of the food you consume as being raw or cooked. Try to eat only raw or only cooked food and give your body the ability to digest and assimilate the nutrients in your meal.

4. Get one plate with the things you really want - that way you don't go back for seconds and load up with all the things "you wish you'd had."

5. Let go of any expectations of loosing weight and hold onto the ideal of maintaining that wonderful healthy body of yours. The body understands and aims to manifest any negative or positive associations you make with it!

6. Slow down! Taste every bite... chew your food well!

7. Opt for Light Beer or Liquor with a soda or a small glass of wine - it's amazing how many calories a few beers, a fruity liquor drink, or big glass of wine can add to your daily intake. Even better skip the alcohol and having a warming cup of peppermint tea or chai!

8. No ice, please! Skip the ice to help promote digestion.

9. No matter what you eat - feel blessed for the nourishment and send gratitude out for the delicious food and drink.

10. Enjoy the company, the seasons, and remember that as with all things moderation is the key!