July Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays

12:30-1:45 Yoga for Cancer Survivors $Free* 

5:45-7pm Mindful Flow Yoga $10 

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

*Yoga for Cancer Survivors is offered in through the Greenville Hospital System's Center for Integrative Oncology and Survivorship in the mezzanine.

Subs for July:

I will not be offering private or public yoga classes from 7/12-7/16. I'm getting married - woot woot! :-) My classes at Greenville Yoga will have subs starting on Thursday 7/11.  

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

Yoga Therapy and PTSD

This past weekend while at Yoga Therapy Teacher training at the Asheville Yoga Center we had a panel of speakers visit our classroom. These individuals were all regular people just like you and I. They each had a history of traumatic injuries and experiences, previous addictions, and co-morbidities. All of them had experienced tremendous gains by bringing yoga into their life. They claimed improvements in energy levels, reduced pain, and ability to reduce intake of medications. These same women also admitted to having experienced discomfort and/or set backs from practicing yoga in an inappropriate way. For example, not honoring the needs of the practitioner (you!) and being ego driven. In my experience It's important to practice yoga with a lot of mindfulness. The healing tradition of yoga is an incredibly powerful practice of transformation. It's the practice of getting to know yourself and is best when practiced with a trained yoga teacher or therapist.

I heard through the yoga community that June is PTSD Awareness Month so here's a clip about some of the research of yoga and treatment of PTSD. 

Yoga for Sleep and Stress

Here's another free video from our series. This video is about using the healing tools of yoga and smart nutrition choices to nourish our bodies and minds. It features Keri and local yoga teacher, Liz Finley. It's just over 10 minutes and loaded with great tips! :-)

Check out Keri @BAYA Wellness and Liz Finley @ Liz Finley Yoga

Veggie White Spaghetti

Another one of Chef Tanner's gluten-free dairy-free comfort food creations. It's definitely a throw together dish of all the different vegetables and meats we had left over at the end of the week. He said this dish reminds him very much of one his mom made frequently growing up. We topped ours off with a tiny bit a grated goat gouda cheese. It was delicious and very simple! :-)

 

Candida diet, Dairy-Free, Egg-Free, Gluten-Free, Paleo

Ingredients:
 1/4 lb. vegan butter
 1/2 small yellow onion
1-2 tbl. water
1 lb. wax beans, cut on the bias into 1 inch pieces
1 cup broccoli, cut into florets
2 tbl. prepared sun-dried tomato pesto (we used a dairy-free and gluten-free kind we bought at Earthfare)
4 boneless skinless chicken thighs
1/2 lb. mild italian sausage
1 medium sized yellow squash
1 medium sized zucchini
1/3 c. cherry tomatoes
salt to taste
1 tbl. fresh basil
1 tbl. fresh parsley

Directions:
1. Melt butter and water in a large skillet over low heat. Thinly slice onions and toss in heated butter. Cover and simmer the onions for 8-10 minutes or until melted. Stir occasionally.
2. Boil water and blanch wax beans and broccoli for 1-2 minutes. Strain the beans and add to the butter and onion mix.
3. Place chicken thigh ins a medium sized bowl and coat in sun-dried tomato pesto. Set aside. Preheat oven to 350 degrees Fahrenheit.
4. Julienne yellow squash and zucchini using a julienne vegetable peeler.Set aside.
5. Strain the butter, onion, wax beans and broccoli. Set aside.
6. Use the same skillet to brown the Italian sausage and break up using a spatula.
7. Sear the chicken in a skillet over medium-high heat for 1-2 minutes per side. Place in a pre-heated oven until cooked through (approximately 8-10 minutes).
8. Once sausage is browned, add wax beans, broccoli, onions, and cherry tomatoes; simmer on low-heat. 
9. Once chicken is fully cooked, let cool 3 minutes. Chop into bite size pieces and add to skillet.
10. Toss in yellow squash and zucchini. Stir to combine. 
11. Season with salt and top with chopped fresh herbs.  

*Recipe by Chef Tanner Marino and Photo by Keri Rogers.

June Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays

12:30-1:45 Yoga for Cancer Survivors $Free* 5:45-7pm Mindful Flow Yoga $10 

 

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 
All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels. *Except Yoga for Cancer Survivors which is offered in the Mezzanine of the Center for Integrative Oncology and Survivorship in the Greenville Hospital System.

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

Simple Heavenly Braised Kale

I've got to say that a big bowl of greens is one of my favorite things on the planet. It just makes my body and soul happy. I used to think that great tasting foods had to have a ton of different ingredients and spices. Since dating my chef fiance Tanner, I've learned that often times the most delicious foods are the simplest ones where the quality of the ingredients shine for themselves. This has got to be one of the easiest recipes I've ever posted on here - but it is so incredibly delicious. Hope you enjoy as much as I did this morning for Breakfast. Cheers to eating well! :-)

Candida Diet, Dairy-Free*, Gluten-Free, Paleo, Nut-Free, Soy-Free

Ingredients:
1 tbl. butter or coconut oil*
1/2 medium yellow onion, finely chopped
2 small garlic cloves, minced
1/2 bunch Lacinato Kale, de-stemmed and coarsely chopped
2/3 c. homemade chicken stock
sea salt and pepper, to taste

Directions:
1. Heat butter or coconut oil in a skillet over medium-high heat.
2. Saute onion and garlic until translucent (approximately 3-5 minutes).
3. Add kale and chicken stock. Simmer stirring occassionally until kale softens. Approximately, 8-10 minutes. 
 *Recipe and photos by Keri Rogers.

 I served my breakfast as pictured above with 2 scrambled eggs and a few thin slices of homemade dairy-free and gluten-free blueberry bread topped with sunflower seed butter. Pictured to the left is my favorite brand of Sunflower Seed Butter because they don't add any GMO oils, sugar or salt. Love this stuff! :-)


 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! 

Yoga for Diabetes

May's new free yoga video is all about how to harness yoga and healthy lifestyle to promote health for those affected by Diabetes. Feature's Keri and her close friend Liz Finley. It's less than 10 minutes and loaded with straight forward nutrition advice. :-)

Coconut Macadamia Chocolate Chip Cookies

Some days just call for a cookie! :-) I'm always looking for healthier ways to make delicious treats that aren't loaded with heavily processed flour, gluten, and sugar. Love this as a quick and easy go to option. We store these in the fridge and heat them up for a few seconds before enjoying. Yum! 

Dairy-Free, Gluten-Free, Paleo, Soy-Free

Ingredients:


2 eggs
2 tbl. honey
1 tsp. vanilla
1/3 c. coconut oil
1/2 tsp. cinnamon
1/2 c. coconut flour
dash sea salt
1/3 c. chocolate chips (enjoy life - dairy free, soy free and nut free) 
1/3 c. macadamia nuts, unsalted
1/3 c. dried shredded coconut, unsweetened
1-4 tbl. unsweetened coconut milk

Directions:
1. Preheat oven to 375 degrees Fahrenheit.
2. Mix dry ingredients together except chocolate and macadamia nuts in a medium sized bowl. Until the coconut flour has no more chunks.
3. Heat coconut oil just until melted whisk in eggs, honey, and vanilla.
4. Pour wet ingredients into dry ingredients and stir to combine. 
5. Add chocolate chips and macadamia nuts. Depending upon dryness of mixture add 1-4 tbl. of coconut milk until it reaches desired consistency.
6. Spoon mixture out by the tablespoon onto a lightly greased baking sheet. Flatten them out into a cookie shape.
7. Bake for 15-20 minutes. 

*Recipe and Photo's by Keri Rogers. Recipe inspired by: http://ohsnapletseat.com/2013/02/04/gluten-free-coconut-flour-chocolate-chip-cookies/

 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!

May Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays
5:45-7pm Mindful Flow Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

Private Yoga Classes and Consultations:

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

Yoga Offers Relief for those with Low-Back Pain

According to a research study by the National Institute of Health, Yoga provides relief for those suffering with low-back pain when conventional health care has been unable to offer any relief. Recent studies suggest that a carefully adapted set of yoga poses can reduce pain in the back and promote quality of life. I love this video because it not only suggests it's healing capacity AND it emphasizes the importance of practicing yoga safely. When you are truly practicing yoga you are intuitively listening to and attending to the needs of your body and mind. Over years of practice I've realized that not every body should do every yoga pose, breathing practice, mantra, etc. We are all unique and ever changing. Our yoga practice should be a constant evolution that honors where we are in the present moment. Research like this is such a great affirmation that yoga with right application heals! :-) 

Spicy Crock-pot Chicken and Vegetable Soup

Chili and soups are definitely a go to food for me in the morning. I love how warming they are and how it can pack everything my body needs into one bowl. Best part is chili and soup are always better the day after so it's the ultimate reheat and eat food. When I have breakfast daily I try to sit down for 6-10 minutes and relax. It helps me prepare for my day. I can literally jump out of bed and run a million miles an hour. My body is wired on alert as soon as I wake up and something as simple as having breakfast that I have to sit down and eat makes me slow down so I can organize my mind and day. How do you set yourself up for a good day?

This is my latest creation and it's full of healthy nutrients like protein, vitamins and minerals. It's also full of nourishing fats from the coconut which will give the brain what it needs to guide you through a day of clear thinking! This soup is also loaded with fresh vegetables and dietary fiber for a healthy digestion.

Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Soy-Free

Ingredients:
2 tbsp bacon fat or coconut oil
4 cloves garlic, minced
1 large yellow onion, finely chopped
4 small stalks celery, finely chopped
1-1/2 tbl. cumin
1-1/2 tbl. smoked paprika
1 tbl. ms. dash original seasoning mix
1 tsp. chili powder
1-1/2 lb. chicken thighs with bones
1 green bell pepper
5 kale leaves, stemmed and finely chopped
2 yellow squash, cut into half moons
1 can rotel with green chilies
3/4 c. coconut cream (could use 1 can of coconut milk)
1 qt. homemade chicken stock
sea salt
2 tbsp. fresh cilantro, chopped (optional)
1 avocado, cubed (optional)

Directions:
1. Heat bacon fat or oil in a large skillet over medium-high heat. Add garlic, onions, and celery. Saute 4-6 minutes until onions start to turn translucent. Add in spices. Stir and cook until fragrant (1 minute). Place vegetable mixture into a crock-pot.
2. Add all remaining ingredients to crock-pot except cilantro and avocado. Cook on high for 2 to 3 hours or until thoroughly cooked.
3. Remove chicken thighs and let cool 5 minutes. Using two forks pull the chicken from the bones and shred apart. Then toss chicken back into chili and stir to combine. 
4. Top with fresh cilantro and avocado and serve. :-)
*Recipe and photo by Keri Rogers.

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!

Yoga for High Blood Pressure

Here's another free yoga video featuring Keri and her friend Liz. This video is 11 minutes long but jam-packed with health tips. :-)

April Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays
5:45-7pm Mindful Flow Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

Private Yoga Classes and Nutrition:

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

Yoga for Weight- Loss

Hi all! This is the first of a whole series of free video featuring Keri and her friend Liz. This video is around 11 minutes long and packed full of yogic wisdom on why we gain weight, exercise to help you shed excess pounds, and nutrition tips to bring you back to balance. Stay tuned for more free monthly videos. :-)

Yogic Perspective on Stress

Keri teaching kids downdog

Let's face it all of us our stressed to one degree or another. Even our children identify with "feeling stressed out." When teaching a kid's yoga class to a group of fourth and fifth graders last September. I asked the children on the first day of the class what they hoped to gain from taking yoga. Their answers were impressive. Before me was a room full of brilliant 9-11 year old kids telling me they wanted to feel angry less and happy more.

One boy talked in particular about how stressed and angry he becomes when other kids pick on him. He said that he hoped yoga could teach him how to find inner peace and calm. By the end of a few months of once weekly classes, for whatever reason, he was able to do just that. When I asked the young boy at the end of the semester how yoga class had helped him, he told me that everyone around him comments on how calm he is now and that he is no longer known as the angry kid. He reported using his breathing practice to fall asleep, meditate, and before big tests to calm down. What a cool little guy.

It was so beautiful to see the kids come into class each week. Some of them feeling noticeably awkward and unsure of themselves. While other kids were just plain oblivious. They hardly knew that they had feet much less which one was right versus left. With a row of grinning teacher's pets lined up few inches from my mat, and some serious yogi's with a focus spread throughout the room. Ironically, I see the same types of students in my adult classes.

According to the study of psychotherapy, somewhere between the ages of 5-8 each individual makes some very important life decisions that shape their habitual ways of thinking. These decisions impact how to perceive and manage stress. During those young years of life, we may decide for example that we have to take care of everything ourselves if mom or dad are not "showing up" for us physically or emotionally. Then as we grow older, we continue to think those same thoughts and may end up in frustrating relationship with partners and friends. These thoughts only hold us back from reaching our full potential. These habit patterns of thoughts and feelings which restrict us are called samskaras. 

However, a yoga practice can teach you that in all moments you have a choice. 

To suffer or not to suffer?

You can choose how you spend your time thinking, feeling, and living your life. You can break the cycle of negative thought patterns or continue to feed them so they grow ever stronger. To break the cycle you must take the time to become aware of them and continue to learn as you go along. Take some time to focus your awareness inwards and you will suddenly become more aware of what decisions will be good for you or not. Seek help from others when you need to and find away to let go of the stress in life. That stuff can really kill you. 

To relieve your stress levels and anxiety keep it simple and decide. Do you want to spend all your time feeding negative thoughts or ones that make you feel good?

When you have negative thoughts come to the surface take time to acknowledge them and try to relax into any discomfort you feel. You are not your thoughts and feelings. During a Bryan Kest workshop last weekend, it was mentioned that 90% of our thoughts are the same thoughts we think everyday over and over again. We mindlessly reinforce the way we feel about ourselves and our life in our unconscious mind all day long! So how many times a week do you tell yourself your fat? not good enough? etc. 

So instead of feeling like you have to run out and do something about your stress levels. Take some time to sit quietly and just acknowledge where you are and how you feel. Through becoming aware of your thought patterns you can grow towards a place of health and balance.

Here are some tips to manage your stress levels:

• Notice how you think about yourself and how those thoughts make you feel. If they make you feel stressed or anxious do something about it. Try to take a healthy action at least 80% of the time.
• Be with your samskaras in a meditation practice, restorative yoga, and in all moments. By simply becoming aware of your thoughts things will naturally shift towards a more balanced place. 
• Allow yourself the luxury of learning continuously throughout your life instead of feeling like you have to get everything right every time. Life is a journey, not a destination. Take yourself out of the pressure cooker and into a big open space to grow.
• Practice conscious breathing. Become aware of your breathing and take time to sit quietly each day and focus on it. Breathe in and out slowly and deeply to calm down your nervous system.
• Do yoga or exercise. Yoga and exercise naturally reduce your stress levels, promote health, and detoxify your body. So that you can meditate comfortably.
• Meditate to stimulate your parasympathetic nervous system and promote a relaxation response in the body and mind.

Article and first two photos by Keri Rogers.

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

Gluten-Free Chocolate Cranberry Granola Bars

Granola bars are one of the easiest portable snacks to make at home ever! These crunchy bars contain a super nutritious blend of a variety of nuts and are only sweetened with honey. Many commercial granola bars contain high-fructose corn syrup, gluten, and nuts that may be rancid. Took these to yoga teacher training last weekend and they were a big hit. Hope you enjoy! :-) 

Gluten-Free, Dairy-Free*, Soy-Free

Ingredients:

½ c. flax seed, raw

½ c. pumpkin seeds, raw

1 c. pecans, raw

1 c. almonds, raw

1 c. cashew nuts, raw

3 c. gluten-free rolled oats

3 c. dried fruit blend (cranberries, cherries  blueberries or your favorite mix)

½ c. dark chocolate chips

¾ c. honey, raw & local

2 tsp. cinnamon

dash sea salt

Directions:

1.    Grease large baking sheet with coconut oil. Preheat oven to 275 degrees Fahrenheit.

2.   In a food processor, blend all seeds, nuts and oats until resembles a coarse ground meal. If you don’t have a food processor you can chop by hand (but this takes much longer.)

3.   Add berries, dark chocolate, honey, cinnamon and sea salt. Stir to combine.

4.   Spread granola mixture out onto a baking sheet. Press down with clean hands. To avoid the granola sticking to your hands, wash fingers and coat with a small amount of coconut oil.

5.   Bake in a pre-heated oven for 1-1/2 hours or until lightly toasted. Let cool completely in pan.

6.   Slice into bars and store in airtight container for up to 3 weeks. This recipe makes around 36 bars store in freezer if you would like them to last longer.

*can be made dairy free with Enjoy Life chocolate chips

Recipe and photo by Keri Rogers.

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

BAYA... Be As You Are!

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

March Schedule

Public Classes:

Wheel pose... is like sunshine pouring into your heart. 

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

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

Sundays

NEW - beginning on March 17th. Restorative Yoga 10:45am-12:00pm $10 Greenville Yoga Studio (AR)
2-3:30pm Mindful Flow Yoga $10 at Greenville Yoga Studio (AR)

Private Yoga Classes and Nutrition:

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