Cranberry Chocolate Pecan Cookies

Gluten-Free, Dairy-Free, Low-Sugar, Low-Carb

These cookies are seriously sooo good and contain minimal amounts of sugar. Your average cookie has atleast double the carbs and 4-6x the sugar. So you can enjoy them guilt-free this holiday season without the disheartening taste of artificial sweeteners! One of the ways I cut down on the sugar was by using grain-sweetened chocolate chips. They are easily available at any health food store and a great addition to any recipe that uses chocolate chips!  

Ingredients:
1 c. Gluten-Free All Purpose Flour
1/4 c. Ground Oats (can sub whole oats)
1 tsp. Ground Cinnamon
1/4 tsp. Baking Soda
Dash Sea Salt
1/2 tbl. Vanilla Extract
1/8 c. Raw Cane Sugar
1/4 c. Coconut Oil, melted
1 lg. Egg
2 tbl. Coconut Milk Creamer Hazelnut Flavor
1/2 c. Raw Pecans, chopped
1/4 c. Grain-Sweetened Chocolate Chips
1/4 c. Dried Cranberries

Directions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In small bowl, whisk together flour, oats, cinnamon, baking soda and sea salt. 
3. In a separate bowl, whick together vanilla extract, sugar, coconut oil, egg and creamer. 
4. Mix wet ingredients into dry. Stir to combine.
5. Stir in pecans, chocolate chips and cranberries.
6. Roll into small balls and form into cookie shapes. Place on two greased cookie sheets.
7. Bake 7-10 minutes.

Yields 18 Cookies.

Nutrition Facts 
Serving Size 1 Cookie
Calories 102
Fat 6g
Sodium 13mg
Carbohydrate 11g
Sugar 2g
Dietary Fiber 1g
Protein 2g

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist.  She owns and operates Yoga Unique LLC offering Yoga Therapy, Classes, Workshops and Yoga products.

A Poem about Yoga

This poem was written by an amazing woman and student, Miranda O'Brien. She beautifully describes her relationship with her yoga practice. After six months of yoga practice for two hours per week yoga has become an integral part of her life. 

Taking that first step towards finding peace and greater health can be so hard. But once you take that step, this practice has so many amazing tools to offer you. It's awareness practices Yoga simply helps to awaken what already lies within you! 

My Eye's Heart

Forms, breathing, choreographed
Moments: but so much more.
Not only physicality - meditations, or chants,
But, touching your own divine spark and embracing the universe, 
feeling it's heavenly, thrumming heart beat.

Realizing your own peace with yourself and the world. 
Finding acceptance and love for yourself and others.
Knowing serendipity on a first name basis.
Balance within 
Uniting
Balance without,
My yoga. 

Fennel, Basil and Lime Tea

This is a cooling tea that contains three simple ingredients. Perfect tea for soothing your body on a warm day, reducing inflammation, balancing your digestive system and alkalizing the body. 

Ingredients:
1/4 c. fresh fennel, coarsely chopped (this is a great way to make use of the fronds)
8 fresh basil leaves
1/2 lime juice, fresh squeezed 

Directions:
1. Boil 1 quart of water.
2. Pour into a tea decanter filled with fennel, basil and lime juice. Steep 6 minutes. Strain and serve. 

Recipe and photos by: Keri Marino

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Slow Cooker Blueberry Breakfast Millet

This is a simple dish that makes six servings and is a great grab and go breakfast. We typically eat with a scrambled egg and on occasion a piece of sugar/nitrite/nitrate free bacon for an extra dose of protein. I love slow cooker foods because I can prepare them and then let them cook for several hours while I conquer other tasks. Millet is technically a seed (not a grain) and is very nutritious. It provides important nutrients and is a good source of magnesium which is linked with reduced blood pressure, decreased type 2 Diabetes risk, reduced food cravings and improved sleep. This tiny seed packs a sweet nutty flavor that reminds me of a creamy oatmeal - the kind that warms your belly! 

Millet is pretty readily available at local health food stores check the bulk bins. The spices found in this recipe have amazing health benefits! Especially good for blood sugar balance, reduced inflammation and digestive health. 

P.S. I cooked this recipe in a large 4 quart Ninja slow cooker. I was surprised at how quickly it cooked! 

Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan

Ingredients
2 tbl. coconut oil or unsalted butter
1 c. millet
3 c. coconut milk, unsweetened (or your favorite milk option)
2/3 c. water
1 c. wild frozen blueberries or local organic
2 tbl. grade A maple syrup or coconut sugar
1 tsp. cinnamon
1/2 tsp. cardamom 
1/4 tsp. ground cloves
1/4 tsp. ginger
dash sea salt
chopped toasted walnuts or raw hemp seeds

Directions
1. Melt butter and coconut oil in slow cooker on high. Rub into the bottom rim of the slow-cooker so it is coated well. 
2. Add all remaining ingredients and turn to low temperature. Stir to combine. Let cook 80-90 minutes or until most of the liquid is absorbed.
3. Portion into 1/2 cup portions in sealable containers and refrigerate until ready to enjoy. 

Nutritions Facts 
One serving = 1/2 cup. Yields 6.
Calories 137
Fat 7g
Protein 1g
Carbohydrate 19g
Fiber 2g
Sugar 1.5g
Sodium 49.8g

Recipe, nutrition facts and photos by Keri Marino.


Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Yoga Promotes Relaxation in Veterans

Today I volunteered with a group of incredible professionals at the VA in Asheville. Approximately 25 veterans age ranging from late 20's to 70's were in attendance. This population of men and women suffer from a range of health concerns including: PTSD, anxiety, depression, insomnia, chronic pain, addiction, etc. The Asheville Yoga Center hosted the event and there were yoga therapists and teachers, an acupuncturist, psychotherapist, meditation teacher, a Jin Shin Jyutsu practitioner, integrative health coach and a representative of Helios Warriors on staff for the day. Ashley who works with Asheville Yoga Center and Helios Warriors did a fantastic job organizing the event. 

The Schedule
9-9:45am Group Yoga Practice
9:45-10am Break with Fruit Infused Water and Granola Bars
10-11:30am Small Group Sessions, topics included:

• Ear Acupuncture
• Jin Shin Jyutsu for Self-Care
• Mandala Coloring
• Meditation
• Pranayama (Breathing Practices for Health and Balance)
• Yoga Therapy for Upper and Lower Body

11:30am-12pm Group Yoga Nidra

I lead the breathing small group and thoroughly enjoyed getting to talk to the veterans about their needs. Most of them were interested in breathing practices to help calm them down and promote relaxation. Several students said they experience shallow breathing, anxiety, overwhelming negative thoughts and physical discomfort. I taught two simple techniques to each group with a combination of: belly breathing, breath retention and/or hand breathing. The students practiced breathing for a total of 8 minutes and spent several minutes talking about the experience afterwards. Here are some of their unfiltered responses:

"I feel calmer."
"I can see better."
"The breathing made me feel anxious but when I focused my mind on the air conditioner noises I felt better. Paying attention to my body makes me more aware of my fears."
"I feel grounded."
"I feel good."
"My mind hasn't felt this clear in years."
"I feel like if I practice this it will be easier to get up off of the couch everyday."
"I feel relaxed."
"I feel more alert."
"I used to breathe like this when I was high on drugs and wanted to look like I wasn't tore up. I would take 4 deep breaths and drive home. It makes me think clearly."
"My belly feels stronger."
and lastly..."that was hard."

These comments paint a very real picture of the struggles these individuals are facing. Seeing them physically relax during the breath practices was so rewarding. At the conclusion of practice I saw their facial muscles soften, wrinkles in the forehead release, and deeper breaths moving into their chests. I think it's safe to assume that if body is relaxing the mind is also in a state of relaxation. In as little as 10 minutes spent breathing, meditating or practicing hatha yoga can significantly impact your well-being. I hope if these men and women realized anything from these sessions they understand how easy it can be to incorporate more self-care into daily life.

Overall, there was a visible and understood sense of ease, relief, and lightness in the veterans as they experienced each small group session in the multipurpose room turned peaceful haven. By the end of the day everyone was talking, making eye contact, some smiling and even laughing. It is so incredible to see the shift that can happen in such a short amount of time when human beings come together for a good cause. 
Article by Keri Marino.


 Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Fig Fudge Energy Balls

These treats take less than 10 minutes to throw together and are loaded with energy producing foods. Great fuel during the middle of the day or before exercising! Not only are they a good source of carbohydrates, proteins and fats but they're also a good source of electrolytes. For those following a low-carb diet they have 14 grams of net carbohydrates per serving. They're also sinfully delicious - the trick is not to eat to many of them! :-)


Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Vegan

Ingredients:
1-1/2 c. raw pumpkin seeds
1-1/2 c. dried figs, stems removed
1/2 c. chocolate chips (we use Enjoy Life)
1/2 c. raw hemp seeds
1/3 c. coconut oil, warmed to liquid
1/4 c. coffee, pre-made
sea salt

Directions:
1. Combine all ingredients in a food processor and blend on low until resembles a fine paste. Stir occasionally and continue to blend for about 5-6 minutes. 
2. Roll 1-1/2 tsp of the dough in to balls and place on a baking sheet. Place in refrigerator and let harden.
3. Keep refrigerated and enjoy! 


Nutrition Facts
Recipe yields 28 
Serving Size 2 

• Calories 251
• Fat 19 g
• Protein 6.7 g
• Carbohydrate 17 g
• Sugar 11.9g
• Dietary Fiber 2.9 g
• Sodium 14 mg
• Potassium 225 mg
• Magnesium 109 mg
• Calcium 32 mg

Recipe, Photos and Nutrition Facts by: Keri Marino

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Arugula, Leek and Tomato Frittata

We make a frittata nearly every single week because it is an easy, healthy and portable breakfast! The combination of flavors and vegetables you can use is endless. Breakfast is such an important meal for establishing brain and blood sugar balance for the entire day! Avoid eating a carbohydrate rich breakfast (like cereal) which may lead to sugar cravings, fatigue and irritability. Instead enjoy something rich in protein, healthy fat and vegetables. My husband loves to serve his over a piece of Millet Bread for a gluten-free breakfast sandwich. Here is the Frittata I made for this week upcoming week:





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

Ingredients:
1 tbl. coconut oil
1 leek, (white and light green parts only) halved and finely sliced
2 garlic cloves, minced
2 pieces, uncured bacon (nitrite/nitrate free) finely chopped
3 handfuls arugula
10-12 cherry tomatoes, halved
8 eggs, pasture-raised
splash coconut milk
sea salt and black pepper to taste
1/2 tsp. Italian seasoning

Directions:

1. Preheat oven to 350 degrees Fahrenheit and grease 8x11 baking dish with coconut oil. 
2. Heat oil in large skillet over medium-high heat. Add leeks, garlic and bacon. Saute 2-3 minutes until fragrant and softened. Add arugula and stir occasionally until greens are wilted.

3. Spread the cooked leek mixture into the bottom of the baking dish. Place sliced cherry tomatoes on top with flat sides facing up.

4. Whisk eggs, salt, pepper, italian seasoning and coconut milk together until combined. 
5. Pour eggs over leek mixture and tomatoes. Place in oven for 30-35 minutes. Or until eggs are cooked thoroughly. 

Keri Marino is an internationally Registered Yoga Teacher and Yoga Therapist. She's owns and operates Yoga Unique offering therapy, classes, workshops and yoga products. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Yoga helps Reduce Fatigue in Breast Cancer Survivors

Students relaxing in Yoga for Cancer Survivors @ GHS

According to a study by University of California, Breast Cancer survivors who practiced yoga for three hours per week for three months experienced significant reductions in fatigue and inflammation. Health experts believe that these findings may be generalize-able to other conditions that involve fatigue and inflammation of the body. A second study investigating Iyengar Yoga with participants practicing three hours of yoga per week for three months led to significant reductions in severity of fatigue. Results from these studies show that yoga practice leads to reductions in overall fatigue and the intensity of fatigue. Yoga is an incredible complementary care that pairs well with your doctor's treatment plan, healthy lifestyle choices and regular sleep habits. Find a therapeutic yoga class near you and get to know the other students in the class for best results. Namaste ya'll! :-)

Free Yoga for Cancer Survivors
Tuesdays 12:30-1:30pm @ GHS Cancer Center

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:
International Association of Yoga Therapy
Los Angelos Times
National Center for Complementary and Alternative Medicine

Slow-Cooker Cabbage

I absolutely love vegetables. It's honestly comical how many times per day I say the word veggies to my husband. I think it's because when I don't eat enough vegetables my digestion get's out of whack. According to Ayurveda I have some vata tendencies. With vata digestion might be delicate, dry or irregular and vegetables help balance your system. Vegetables and fruits provide water and fiber to keep your body running clean. Here is a quick and easy side dish to nourish your digestion. I love to serve it with pasture-raised chicken and a little butter from our local creamery. It's a quick and healthy low-carb side dish with plenty of flavor. Not to mention super cheap to make at less than 15 cents per serving. 

Cabbage is a healing food that may be correlated with cancer prevention. It also contains polyphenols which may help reduce inflammation from chronic stress, sickness and disease. In case you needed one more reason to try cabbage it may aid in healing the digestive tract and stomach. Enjoy different varieties of cabbage 2-3 times per week! 

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

Ingredients:
2 tbl. local unsalted butter (or coconut oil)
1 head green cabbage, thinly sliced 
4 garlic cloves, finely sliced
2 c. chicken stock
1 c. filtered water
1 tsp. creole seasoning

Directions:
1. Melt butter on high in slow-cooker. Add all remaining ingredients to slow-cooker. Cover and cook for 1-1/2 to 2 hours. 
2. Serve or refrigerate immediately. 

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:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
http://www.banyanbotanicals.com/nl/711.html

Yoga for Eating Disorder Recovery with Videos

First off, let me say that the treatment of eating disorders runs dear to my heart. For several years of my life I suffered from a string of eating disorders. It was a secretive, dark and lonely time for me. One day I got tired of having an obsessive relationship with food and decided it was time to change for good. I've been living eating disorder free since August 2006. This journey of recovery has not been perfect but I've stayed committed. Over time my relationship with food and my body has evolved.


 I started yoga practice the same year I entered recovery. Yoga and the mindfulness practices have been absolutely transformational. So much so that I've devoted my life to sharing these teachings with others. Through yoga I learned to be more aware of my body, thoughts and feelings. From my perspective, when you are more in tune with your experience in the present moment you naturally find yourself making more intuitive and healthy choices - rather than letting obsession guide you.

According to one study, yoga practitioners have 60% less eating disorder symptoms and individuals who engage in cardio exercise have 40% more symptoms of eating disorder. Many individuals who battle with eating disorders are actively engaging in rigorous cardiovascular activity to try to loose weight or balance the scales from a binge. Before I found yoga, I was a long distance runner and I enjoyed burning off tons of calories in a short amount of time. However, if you really want to create a healthier relationship to food and your body - cardio may not be the best exercise option. 

Yoga practice is geared towards promoting union or balance of the body mind and spirit. It helps you listen to your thoughts, feelings, body signals and even the energy of the world around you. Oftentimes, when an experience is uncomfortable or challenging we want to avoid it. I love the quote by Robert Frost, "The best way out is always through." In my experience recovering from eating disorders and working with those in recovery you have to dive into the dark uncomfortable experiences of life in order to move on from them.  Yoga can help you learn to be in the present moment rather than spending your days lost in thoughts and hoping for change. It's like standing up and saying, "I'm ready and willing to do what it takes to get better." 

If you're interested in starting a yoga practice here are some suggestions:

• Find a well-trained yoga teacher in your area. Preferably one with at least a few years of experience or trained in yoga therapy.
• Consider whether you'd prefer: private sessions, small group sessions or normal public classes. Sometimes students benefit most from one-on-one work while other times the experience of having a community is equally healing. 
• Notify your teacher of the journey your on so that they can support you and customize the practice to meet your specific needs. 
• Practice regularly most research on yoga therapy suggests that "dosage" or frequency of practice is integral. Aim to practice 2-3x per week for a minimum of one hour.

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

Simple Gluten-Free Banana Bread

Gluten-Free adds a whole new to layer to the complications of baking. Sometimes gluten-free recipes require tons of flours, starches and food gums (like xanthum). These food additives are often times expensive to buy, time consuming to put together and turn straight into sugar when they hit the blood stream. We buy a pre-made gluten-free flour mix to save time and keep it simple! It's always a good idea to try to reduce the amount of flour and sugar in a recipe. This is not a low-carb recipe and does contain more sugar than I prefer - but it's for the sake of making it flavorful!

My husband loves this banana bread and i've made it weekly for nearly a month now. He often has a piece of this bread with a slice of homemade frittata in the morning. This recipe is simple and slightly more health beneficial than traditional banana bread recipes. It contains less all-purpose flour, less sugar, healthy spices, some health fat and protein.

Dairy-Free, Gluten-Free, Peanut-Free

Ingredients:
1 c. gluten-free all purpose flour (we use Bob's Red Mill)
3/4 c. almond flour (can use any nut flour)
2/3 c. brown sugar
2 tsp. baking powder, aluminum-free*
1 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground cloves
dash sea salt
2 eggs, pasture-raised
3 ripe bananas
1/2 c. coconut oil
1 tsp. vanilla
1/2 c. golden raisins, nuts or chocolate chips (optional)

Directions:
1. Preheat oven to 350 degrees Fahrenheit and grease a loaf pan with coconut oil.
2. Mix dry ingredients into a bowl (except raisins).
3. Mix wet ingredients into a separate bowl. Whisk to combine.
4. Add dry ingredients to wet a

nd stir gently to combine.
5. Add raisins and stir to combine.
6. Pour bread into greased loaf pan. 
7. Bake for 40-50 minutes or until lightly browned and toothpick inserted comes out clean.
8. Let cool for 20-30 minutes and enjoy.
Recipe and Photos by Keri Marino.
*Recipe edited on 3/13 to increase baking powder. Helps with rising capacity. 

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

My Guilt-Free Beverage

Infused Waters are a great way to mix your beverage up without drinking something loaded with sugar. As little as 2-3 teaspoons of sugar impacts the blood sugar level and elevates triglycerides. There are 4 grams = 1 teaspoon. Most teas and even all natural sodas have 22-44 grams of sugar per serving. That's the equivalent of 5.5-11 teaspoons of sugar per serving. Diets excessive in sugar and carbohydrate can affect the biochemistry of the brain. They impact the hormone levels and are linked with weight gain, depression and increased fatigue. There are healthier options out there like creating an infused water, teas, flavored soda waters (fizzy!), vegetable and fruit smoothies/juices.

Add a little bit of sea salt if you are overly hydrated and need electrolytes. If you're feeling saucy you can add a dash of cayenne for extra nutritional benefits. The fruits used in this infusion are sources of Vitamin C which can help ward off colds and sickness. Aloe juice is good for the digestive system and anti-inflammatory. I use George's brand aloe vera juice as part of a candida elimination diet - it has no preservatives and tastes like water. Some brands of aloe juice are not filtered or juiced properly and can be harsh on the body and bitter. 

Cucumber, Green Apple, Lemon and Aloe Infused Water

Ingredients:
1/4 of a medium cucumber, very thinly sliced
1/4 of a small granny smith apple, quartered and thinly sliced
1/3 of a small lemon, very thinly sliced into rounds
1 tbl. George's Aloe Vera Juice 
1 quart filtered water
*Add even more of these delicious plant foods to amp up the flavor.
Optional: Dash Pink Himalayan Sea Salt or Cayenne Pepper

Directions:
1. Add all ingredients to a one-quart mason jar. Sit out or place in the fridge until you would like to drink. Refrigerate or drink within 2 hour of making to preserve fruit.
Recipe and 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 props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

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

January Schedule

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for details:YogaUnique.KeriMarino@gmail.com 

Public Classes: 

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, free classes offered at the Greenville Memorial Hospital - Cancer Center in the Mezzanine.) 
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

Sunday
2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)
public classes.

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: www.GreenvilleYoga.com

Green Refresher: One day of clean foods to get you back on track!

Periodically, I get off track of my diet for a meal or two. For me it just seems better to follow a 80/20 rule when it comes to food. Eat 80% of the foods I know nourish my body and mind then 20% of the time allow myself to consume other delicious foods. Even when I go off the wagon my goal is not to binge eat. Eating this way helps me do my best and feel by best - i'm less likely to go off the wagon and stay off for a few days or a week. I give myself permission to truly allow myself to enjoy a small quantities of the food I like and as close to my food plan as possible. My favorite sinful foods are anything with chocolate, a good hamburger at a restaurant or sweet potato fries! After a meal where I've indulged a little I love to load up on a large quantities of vegetables, lean meats and healthy fats with a few days of uber clean eating to get back on track.  ;-)

 Even when I'm doing a light cleanse I typically still eat lean meats because my body functions better with good quality animal protein. These meals are rich in alkalizing and detoxifying vegetables, warming spices and foods to support good digestion. If you are busy I suggest making all of this except for your breakfast the day before and pre-portioning to ensure success.


Pre-Breakfast (First thing when you wake up)

2 cups hot water with 1/2 lemon 

Breakfast
2 Pasture-Raised Eggs
Simple Heavenly Braised Kale
4-5 Raspberries

Morning Snack
Green Pro-biotic Smoothie
8 almonds, soaked in water for approximately 4 hours


Lunch
Grass-Fed Beef Meatballs (omit bacon)
Oven-Roasted Vegetables (Broccoli, Asparagus, Cauliflower, Onions, Brussels, etc)

Afternoon Snack 
Ginger Tea (Shave strips of fresh ginger into the bottom of the mug and pour hot water over the top)
Mixed Greens and Salmon Salad (Recipe below)

Dinner
Spicy Crock-pot Chicken and Vegetable Soup

Article by Keri Marino.

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