Fresh Berries and Mixed Greens Salad with Poppyseed Dressing

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


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


Ingredients:


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


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


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

A few thoughts on cooking oils...

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

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

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

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

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

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!

 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

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

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

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

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!

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. 

Ideally, Late night eating should be avoided by properly nourishing throughout the day. For example, eating every 3-4 hours adequate amounts of protein, fat, and low-moderate carbohydrate vegetables helps give the body what it needs to feel satiated, balanced, and ready for sleep. If you feed your body these 3 basic things it will not be craving cookies every night in the first place. Unless of course you have some other underlying digestive or health imbalance. Some people have extreme carbohydrate cravings because their bodies are low in serotonin or they have candida over-growth. 

However, some days no matter so hard you try it is hard to eat enough food, much less, a healthy diet throughout the day.  Truth is, it's inevitable that you will need to enjoy a meal or snack late at night one in a while.  What becomes important is that you are mindful of what you put into your body at all times. For me, food affects the way I feel and I work really hard to feel good everyday. If I take the time to listen, I often chose that the sinful food is not worth the suffering it will cause me. The trick is being aware enough to stop and listen. It's so hard and I've definitely found myself halfway through eating a cookie before I realize what I am doing. Sheesh.

Pay attention to the way food affects your unique body.  Foods have different qualities and cause different results in the body. For example, eating hot wings or a pizza right before bed may lead to heart burn, hard stools, sour stomach, or poor sleep. I know they taste good - but are they really worth all those side effects? Ideally we aim to enjoy foods that offer us the most health promoting benefits and honor our unique body at least 80% of the time!  :-)  


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 coconut cream, steamed broccoli with a small amount lemon butter, sliced fruit with a tablespoon of fresh ground nut 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.  Basically, eat foods which are light and close to the earth. Gently cooked vegetables are best since they are easier to digest.


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.  I personally love to rest in Supta Baddha Konasana to stretch out my belly and de-stress every night.
*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. Lastly, eating slowly and chewing well also helps us to receive the signals from the brain that we are full before we have over-eaten.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are!

Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

 

Updated: 5/3/13

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

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