Mom's Fried Green Tomatoes with Manchego Blackberry Cheese Sauce

One of Mom's favorite recipes.

Admittedly, this is not exactly a healthy recipe. In my journey through health I've learned that a diet is a healthy diet is about finding something you can maintain long-term. For me that is a mostly an extremely healthy, vegetable rich, low-carb (50-80g net carb) per day with the occasional homemade fried foods, and even a cookie every once in a while. I think sometimes being in balance means acknowledging that we are all imperfect - we must give ourselves the space we need to follow our unique journey of health. With hopes and open mind that we can improve our health throughout the course of our lives. Be you...be healthy.


Mom's Fried Green Tomatoes

While picking up a few items at our local Farmer's Market yesterday. My mother's face lit-up with excitement at the sight of beautiful, plump, fresh green tomatoes. So for dinner last night she made her classic recipe - but gluten-free so it fit into Tanner and my diet.

Dairy-Free, Gluten-Free

Ingredients:

2 large green tomatoes, sliced into 1/4 inch pieces

1 c. gluten-free all purpose flour

Sea salt and pepper to taste

2/3 c. cooking oil (we used a blend of coconut, grapeseed, and olive)

Directions:

1. Mix flour, salt and pepper in a medium sized bowl. Coat tomatoes on both sides with flour mixture. Set aside on plates or wax paper and let sit for 10 minutes.

2. Re-coat tomato slices in flour again. 

3. Heat oil in large iron skillet at medium-high heat. Once oil is hot, add first batch of tomatoes to skillet. Simmer tomatoes for 1-2 minutes or until brown around the edges. Reduce heat to medium. Continue to cook tomatoes until fully browned (approx. 5-8 minutes per side).

4. Remove tomatoes from skillet and place on paper towels to absorb some of the oil.

* Recipe of Tammy Goben.

Manchego Blackberry Cheese Sauce

This sauce is rich, savory, and full of sharp cheesy flavor. It pairs so nicely with the flavor of the tomatoes. Some varieties of Manchego cheese are made with sheep's milk and some with cow's. So be sure to read the labels if you need a dairy-free version.

We served with chicken and roasted vegetables.

Dairy-Free, Gluten-Free

Ingredients:

1 tbl. coconut oil

4 blackberries, finely chopped 

1/3 c. unsweetened coconut milk

4 oz. plain goat cheese

1-1/2 to 2 oz. Manchego cheese

1/2 tbl. fresh parsley, finely chopped

1/2 tsp. lemon zest

juice of 1 wedge lemon

Sea salt and fresh ground pepper to taste

Directions:

1. Melt coconut oil in a small sauce pan over medium heat. Add berries and cook 1-2 minutes until softened. 

2. Add coconut milk and cheeses and reduce heat to medium low. Let simmer until cheese is melted. Stir frequently.

3. Add in parsley, lemon zest, lemon juice, sea salt and pepper. Stir to combine. If sauce is not thick enough, make a slurry with 1 tsp. arrowroot power (or cornstarch) and 2 tbl. cold water. Whisk powder/starch and water together and add to sauce.
4. Drizzle over fried-green tomatoes.
*Recipe 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

Yoga Therapy Takes A Big Step Forward

Seated forward fold pose may reduce blood pressure.

According to a story in Yoga Journal's March issue "The Yogi Is In." The nationally renowned hospital, the  Cleveland Clinic located in Ohio recently hired a full time yoga therapist and program manager. This is a huge step forward for the yoga therapist to be recognized by the medical community in such a huge way. The yoga therapists at the Cleveland Clinic will be assigned to patients with a wide range of health issues, such as, type 2 diabetes, chronic pain, obesity, multiples sclerosis, and other diseases. Each day more research is emerging supporting the healing benefits of yoga when practiced therapeutically.

Yoga Therapy is practicing yoga as medicine. The practice of yoga is an eight-fold path with many limbs or tools. Examples, of yogic practices would include: meditation, breathing practices, postures, concentration, moral and ethical observances, chanting, etc. These practices all have their own unique healing capacity to influence the body. Some practices relieve stress others increase breathing capacity, calm the mind, boost the immune system, promote weight-loss, balance the blood sugar, and even reduce anxiety. 

To find out more about how yoga heals, check out the testimonials and links below:

www.IAYT.org - International Association of Yoga Therapists

www.YogaJournal.com - Yoga Journal Magazine

New York Times on Yoga Therapy

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

Simple and Delicious Cauliflower Soup

Cauliflower is a cruciferous
vegetables and nutritional power-
house. Enjoy it a fe types a week
to reduce inflammation and
aid in detoxification.

Cauliflower soup is such a light and healthy comfort food. One thing my chef fiance has taught me is that gourmet food is about simplicity and balance. This recipe takes less than 45 minutes from start to finish and only uses 5 ingredients. You can garnish this soup in many different ways. We love to top it with different combinations of things including: crockpot-pulled beef, sliced avocado, sauteed greens with curry, or bacon. 







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

Ingredients:

1 tbl. coconut oil
2-3 garlic cloves
1 medium yellow onion, coarsely chopped
1 head cauliflower, cut into florets
1-1/2 to 2 cups chicken stock
sea salt and black pepper to taste

Directions: 
1.  Melt coconut oil in a saucepan. Add garlic and onions. Saute for 1-2 minutes until fragrant. 
2. Add cauliflower and chicken stock. Turn heat to medium-high and bring to a boil. Then reduce heat to medium-low and let simmer for 15-20 minutes. Add more hot liquid if necessary, but use extra liquid sparingly. 
2. Once the cauliflower has softened, pour the soup into a blender or food processor. Pulse until it form a smooth and creamy texture. Season to taste.
3. Serve immediately. 
*Recipe by Keri Rogers. Photo by SnazzyApple.

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

February Schedule

Public Classes:

Twisting postures help to
detoxify body, tone
the muscles of the core, and
stimulate the vital organs.

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
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)

Keri's Daily Green Juice

For those of you are
aren't in love with dark leafy
greens. Spinach has one of
the mildest flavor of all
greens, and still very
nutrient dense! 

For christmas this year, my fiance set me up with an amazing juicer. The first few weeks I was experimenting with making a low-carb version of my classic green juice and it's just wasn't coming together for me. The ginger and lemon made me cringe no matter how small of an amount of it I put into the juice. Which is weird, because I LOVE lemon and ginger. 

Anyways, most of the fresh juice recipes out there contain a fairly large amount of carbohydrates due to the use of apples, carrots, and many other fruits. When you're on a weight-loss diet or anti-candida diet those carbs are just not worth the health benefits they could provide. I love, love, love this green juice because it is really mild, simple, slightly sweet, low-carb and oh-so-refreshing! Let this recipe remind you don't need all the sugary fruit to make a delicious, nutritious, fresh juice. :-) 


Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Primal, Raw

Ingredients:
3-5 handfuls baby spinach
3-5 sprigs fresh parsley, ends trimmed and coarsely chopped

Parsley can help to freshen
your breath naturally and is
a good source of vitamin C.

1 medium cucumber, chopped into 1/2 inch pieces
2 stalks celery hearts, chopped into 1/2 inch pieces
1 green bell pepper, chopped into 1/2 inch pieces
optional add-ins: dash sea salt or cayenne, lemon wedge

Directions:
1. Juice all ingredients except optional add-ins. Sprinkle add-ins on top and serve immediately or refrigerate in an air-tight container for up to 24 hours.
2. Save the pulp from your juice and mix with tomato sauce, mashed avocado, into your protein smoothie, etc. 
*Recipe and juice photo 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 products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Tangerine, Blueberry and Pomegranate Salad

Over the holidays, I took this fruit salad to my families Christmas day lunch. It was a hit and a complete throw together from things I had in the fridge. It's a quick and beautiful spin on fruit salad. Hope you enjoy as much as my family did. :-) 

Dairy-Free, Gluten-Free, Nut-Free, Paleo, Primal

Ingredients:

3 small tangerines, peeled and segmented

1/2 c. blueberries

1/2 c. pomegranate seeds*

4-5 fresh mint leaves, finely chopped

dash of sea salt and fresh ground black pepper

Directions:

1. Mix together in a bowl and keep in an air tight container until ready to serve.

*My favorite way to seed a pomegranate is to: Slice the pomegranate in half and place in a bowl of water for 30 minutes. Next, pull pomegranate apart by hand in bowl of water. Place seeds in a strainer. Rinse the pomegranate seeds in water and remove any of the cream colored membranes. 

Post by Keri Rogers.

Photos from the following:

- http://www.plattscsd.org/library/library/htmls/tangerine.htm

- http://latavolamarche.blogspot.com/2011/11/best-way-to-remove-pomegranate-seeds.html

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

Top 10 Tips for Weight-Loss

1. Set realistic goals. Each one of us was given a unique body with it's own genetics, biochemistry, environmental, and spiritual aspects which come together to form our health. When considering your weight-loss goals start with something achievable and concrete, like loosing 10 lbs or 2 pant sizes, and keeping that weight off.  

• Instead of comparing your unique body to others with unrealistic expectations...honor it!  

2. Focus on the big picture. To achieve and MAINTAIN your weight loss goals, you have to focus on the big picture and choose to make a lasting lifestyle change. 

• Eating a healthy diet is an evolution over time. Start somewhere...maybe with cutting back on your intake of soda and sugary foods. Once you've successfully cut back on those foods - keep moving forward. 
• When you eventually reach your healthy weight, continue to eat a healthy diet and live your healthy lifestyle or all the pounds will eventually come back. Many people reach their target weight and go back to old habits - only to be saddened when their extra fat tissue returns. 

3. Address any underlying health conditions and imbalances. Health imbalances and disease states can make it nearly impossible to maintain a healthy weight (whether your are over or under weight). 

• Seek whatever care or therapy your body needs to begin healing in addition to following a healthy nutrition plan. Hopefully, down the road you'll be able to decrease doses of any medications and possibly eliminate them entirely.
• Nutritional supplements are an excellent way to boost your body's health without a long list of side effects. Seek out expert advice on supplements to assist you.

4. Be prepared to be imperfect and reach plateaus. I always struggle with this one. I'm sorry to tell you this but you are human and you will make mistakes, bad choices and reach plateaus at times. As Paulo Coelho said in his famous book, The Alchemist, "The secret to life is to fall seven times and to get up eight." 

• When you step off track, get up the next morning and start over again - it's really that simple. It's natural to take 3 steps forward and one step back... overall, you are still making progress! :-)
• Plateaus are a natural part of weight loss. When the body becomes accustomed to a certain weight, as a survival mechanism, it will resist shedding those pounds and create stalls in any weight loss program. When you hit a plateau, trying shifting the types and quantity of foods in your diet around. 

6. Eat less carbohydrates. All carbohydrate foods whether whole grain, natural or heavily processed will eventually be broken down into a simple sugar and released into the blood stream. When the blood sugar is high, the bodies hormone balance and fat regulation is thrown out of balance. Leading to the buildup of fat stores in the tissues. When the body's fat stores increase, so does the blood triglyceride levels. When blood triglyceride levels are high, you are at greater risk for diabetes, heart disease, and other serious illnesses. Eat less carbohydrates to promote a healthier metabolism and prevent disease. 

• Aim for less than 150g per day. Popular low-carb diets recommend ranges from 20-150g for weight loss or weight maintenance.

7. Eat fat to lose fat. Current nutrition research proves that fat is not the devil it was once portrayed as (and in the mainstream...still is). Eating fat from animal proteins, butter, avocadoes, olives, nuts, seeds and oils paired with a low-carb diet turns the body into a fat burning machine! Fat helps to support a healthy brain, improves moods, encourages balanced hormones and fat regulation. 

• Aim for 6-7 tablespoons equivalent per day. In some cases, ingesting even large quantities of fat is necessary. 

8. Eat adequate protein. Consumption of adequate protein will keep you satisfied and full so you know when to stop eating and when to eat again. Also, doing so will encourage you to shed weight from the fat stores of your body instead of lean tissue (muscle mass). 

• Aim for 12-18 oz per day. Spread your intake out throughout several meals and snacks. 
• Avoid over-consuming protein, and eat in balance.

9. Eat lots of fresh low-carbohydrate vegetables and fruits. Vegetables and fruits are rich in dietary fiber in addition to vitamins and minerals. Dietary fiber helps to flush toxins and waste products out of the body. 

• A healthy digestive system is integral to your well-being. Eat vegetables and fruits to feel well and keep your body running clean! 

10. Keep healthy foods on hand and plan ahead. It's easy to make a healthy choice when you have nutritious, tasty foods and beverages readily available. :-)

• Wake up early enough to eat breakfast, take lunch and snacks with you to work rather than grabbing a cookie from the coffee shop mid-afternoon, and throw dinner in the crockpot so it's ready for you when you get home! 
• Plan your meals and write up a grocery list to save time and money.
• When eating out, do your best and stay on track when possible. 

*Post and photos 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

January Schedule

Upcoming Workshops and Events:

Update: Yoga and Nutrition for Healthy Weight Maintenance with Keri 

Two week class series on Sunday's from 4:30-7:30pm at Greenville Yoga's North Main location.

Description: Learn to approach weight loss and healthy weight maintenance in a whole new light. Debunk the myths of weight loss and gain a wealth of knowledge to empower you to heal your body from the inside out. Weeks between dates are built in to ensure that participants have time to integrate the knowledge into their day-to-day lives. 

Cost: $80 for entire class series, all handouts and recipes

Dates: February 3 & 17

Greenville Yoga's Winter Yoga Challenge

Yoga is an incredibly healing practice no matter how often you choose to practice. However, you gain the most from the practice when you practice at least 3 times per week. With once a week classes you may notice for a few hours after class at first that you feel calmer and lighter but it fades. Yet, if you practice yoga more frequently and consistently you'll feel calmer and lighter all of the time! Join up with an incredible yoga and wellness community for 90 days of yoga. Each participant attends 45 classes from January 15-April 15th (an average of 3 1/2 classes per week). Greenville Yoga's staff of teachers will be participating in this event. This is a great way to take your practice to new levels of yoga goodness and meet a cool

group of people! :-)

Cost: $270 or $250 for students and teachers k-12 and military

 

Public Classes:

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
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)

Gluten-Free Bread and Healing Benefits of Coconut

Over the past few years, I've come to realize that coconut is a superfood! Coconut is amazing in nearly any form. You can use it in nearly every type of food preparation imaginable, including baking, as a skin and hair moisturizer, oral rinse, anti fungal, etc. In recent years, many different coconut products have emerged on the market with the presence of a grass roots nutrition campaign demanding real foods in our grocery stores! At your local Whole Foods they now carry coconut: cream, flakes, flour, ice cream, milk, oil, and sugar. All of our Greenville health food stores carry at least some of the coconut products! 

Coconut is rich in medium chain triglycerides, which is a type of fuel for the body that can be used immediately. Coconut is also low in carbohydrates and glycemic index making it accessible to those on a candida, diabetic, gluten-free or low-carb diet. Coconut also contains a plethora of minerals and vitamins. Eating healthy sources of fat from plant and animal sources helps the body to function properly, and aids especially in the function of the brain. Your brain controls the functions of the body and even your emotions. The health of your body is partly a reflection of the health of your mind! 


According to 40+years of nutrition research, eating a diet rich in anti-inflammatory fat may be one of the pinnacles to being happy, healthy, and lean. Consuming a diet rich in fat, low in carbohydrate and moderate in animal protein helps to nourish the body and mind, as well as balance the body's blood sugar. When the body's blood sugar is high or low, you can experience many types of suffering, including: insomnia, weight gain, fatigue, nausea, headache, depression, and many other conditions.  For balanced moods and blood sugar eat fat throughout the day! Enjoy sources of fat that are anti-inflammatory, for example: coconut, 100% grass-fed butter, avocado, nuts, seeds, non-fried  and minimally processed animal products, etc. 

Gluten-Free Bread
Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Primal

This recipe is a delicious alternative when you need to stay away from standard bread products and is one of the few bread options that actually fits on a low-carb diet! Yes, it does have a mild coconut flavor... but guilt-free sandwiches with homemade chicken salad and romaine lettuce is worth it for me. Hope you enjoy! :-) 

Ingredients:
8 pasture-raised eggs
1/2 c. melted coconut oil or grass fed butter
3/4 c. coconut flour**
1 tsp. baking soda
1/2 tsp. sea salt
fresh ground black pepper to taste (optional) or your favorite ground spices


Directions:
1. Preheat oven to 350 degrees Fahrenheit. Grease two small bread pans with coconut oil. 
2. Whisk eggs in mixing bowl, then add in all remaining ingredients. Stir to combine.
3. Divide the batter into the two baking dishes and smooth the tops with a spoon.
4. Bake for 25-30 minutes or until cooked through and cracked on top. Refrigerate once cooled in an air-tight container. 

*Photo and recipe by Keri Rogers. 
**Coconut flour is available at your local health food store.

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