Who are you living for?

Somedays I am reminded of how much my life, thoughts, and actions are completed in order to please the people I value in my life. When you really sit back and reflect on your day... how many activities did you do for the sake of doing them versus for receiving a benefit?

I listen to my friends going over the ups and downs of life and when they are finished letting their heart speak I keep feeling a resounding need for their actions to be justified. It all comes down to a feeling that all of our actions need to be rational and vindicated.

Think about how much stress we experience in life just by trying to feel approved of. At the end of the day when all the choices are made, the sun has gone down, we lay in bed with thoughts wandering, and we attempt to establish a sense of peace before drifting off to sleep. We're left alone with our own thoughts and opinions. We are left in that place of self- love and acceptance... or placing judgements and negativity.

I've done a lot of reflecting lately on my life and the big choices I've made independently. I struggled in making most of those decisions. Often times the stress, anxiety, and fear I experienced has been directly related to wanting other people to be "okay" with my actions. I wanted to make sure that no matter what I chose I would still be loved and respected.

On the flip side, some of the most liberating and pleasing decisions that I've made in life have been grounded in a deep sense of peace within myself. I reached a decision - and no matter what hardships may come my way I would stand by those choices indefinitely. No matter what judgements were passed I could lay in bed at night in a place of self-love and acceptance.

So who are you living for?

"I want you to be everything that's you, deep at the center of your being." - Confucious

Allow yourself the space to simply be you, imperfect... living in pursuit of happiness. Love and respect others peoples right to be their own unique individual. Be as you are!

By living in a place of self-love and acceptance I am a better version of myself for everyone else. By knowing what I want out of life I am able to follow my dreams, live fully, spread the wisdom I've received, and let go of limiting beliefs.

Hummus and Wheat berry Stuffed Bell Peppers

The light taste of the herbs, savory pine nuts, and fresh garden vegetables pair well with the creaminess of the hummus. The bell peppers are blanched only preserving the integrity of the vegetable, preventing overcooking and the residual loss of nutrients. This is a great summer recipe to show off your cooking ability and creativity! :-)

Pair it with a glass of Pinot Grigio and a nice summer salad. For the carnivorous at heart add in your favorite meat hand torn over the top.

Ingredients:

3 tbl. pine nuts

1 cup cooked wheat berries

1 tbl. fresh thyme, finely chopped

1/2 cup. parsley, chopped

2 tsp. extra virgin olive oil

1/2 tsp. minced garlic

1 cup cherry tomatoes, sliced in half

2 medium sized bell peppers

3 tbl. hummus

freshly ground black pepper & salt to taste

Cooking Instructions:

1. Toast the pine nuts over medium low heat for 3-5 minutes stirring occasionally until light golden brown.

2. Combine pine nuts, wheat berries, thyme, and parsley in a medium sized bowl and set aside.

3. Heat oil in a small skillet over medium heat. Add garlic and cook 1-2 minutes until fragrant. Add cherry tomatoes and sauté 2-3 minutes until bright red and soft. Add tomatoes to wheatberry mixture and stir to combine.

4. Blanch bell peppers in large pot of rapidly boiling water for 3-7 minutes, turning to cook evenly. Remove from water and set aside.

5. Stuff bell peppers with wheatberry mixture and top with hummus. Serve immediately.

T

What the heck are wheat berries?

Small whole wheat kernels (you can't get wheat any less processed than this) that provide important nutrients like fiber, protein, and iron. Wheat berries are processed into flour!

August Yoga Schedule

Public Yoga Classes

Monday

Flow Yoga - All Levels 7:30-8:45am

- Hurricane Martial Arts Center (HMAC) on East Butler Road

Tuesday

Beginner's Yoga 9:30-10:45am

-Dharma Yoga Studios (DYS) on Woodruff Road

Energetic Flow Yoga 5:45-7:00pm

- DYS

Beginner's Yoga 7:00-8:15pm

- DYS

Wednesday

Flow Yoga - All Levels 7:30-8:45am

- HMAC

Thursday

Beginner's Yoga 9:30-10:45am

- DYS

Energetic Flow Yoga 5:45-7:00pm

-DYS

Friday

Flow Yoga - All Levels 7:30-8:45am

-HMAC

All Yoga classes are $10. Come as you are - wear loose or stretchy comfortable clothing.

Private Yoga Classes

Keri is happy to offer private lessons around the Greenville area in workplaces, homes, churches, community centers, etc.

Private lessons are a great idea for people new to Yoga, those with unique health conditions, or individuals who want to advance their practice. Contact me for details!

BAYAWellness@gmail.com

July Yoga Schedule - Update

All of the following classes are available at Dharma Yoga Studios in Greenville, SC.

Tuesdays:

9:30-10:45am Beginner's Yoga

5:45-7:00pm Energetic Flow Yoga

7:15-8:30pm Beginner's Yoga

Thursday:

9:30-10:45am Beginner's Yoga

5:45-7:00pm Energetic Flow Yoga

Boost Your Digestive Fire

Somedays digestion is slow. We feel bloated, full, and pressure in the center part of our bodies. For some people these days come more often. These tips are for anyone who would like to know how to bulk up their digestive power and obtain more nutrients from the food. Inspiration for the tips came from studying Yoga, Western based Nutrition, Food Science, and Ayurveda. Ayurveda is the oldest system of holistic medicine and literally means the "science of life." This healing modality believes that there are three types of doshas' or groups of characteristics that describe a type of person. The type of person we are is represented through the doshas' which denote physical, mental and emotional tendencies and habits, and reactions to the environment. Find out your dosha by searching for "dosha quiz."

1. Begin to pay attention to your body and it's habits. I recommend journaling your food and beverage intake for a minimum of three days. Monitor how you really consume. This practice not only encourages good lifestyle choices but also encourages mindfulness! When you live life with both eyes open, your spine stretching to the sky, and both feet firmly planted you are more aware of how to live in a way that honors your body and its unique health

characteristics.

Sample food journal:

Date / Time of Day / Energy Level / Mood / Food/Beverage Description / Amount / Environment

Time of Day: Be Descriptive

Energy Level: Examples: Hyper, Sluggish, Tired, Antsy, Lazy, Energetic, etc.

Mood: How you feel, baby? :-)

Food/Beverage Description: Ingredients of the dish preferably or the name of the item

Amount: Weight or Volume such as 1 lb. or 16 oz (2 cups).

Environment: did you eat alone or with family and friends?, were you in the car?, in front of the TV/Computer?, at home or out?, etc.

Also notice your habits how often are you going to the restroom, how many hours are you sleeping, etc.

2. Start your day out with a glass of lemon water and a piece of fruit. First thing wake up and have one-two glasses of water that are lukewarm or warmer preferably. Add a little bit of fresh lemon juice and local honey. Wait about 15-25 minutes and have a piece of fruit. Of the most commonly consumed fruits: Pitta or Kapha dosha have an apple and for Vata's a banana. The fruit provides dietary fiber to encourage elimination and carbohydrates which easily convert to calories and provide important fuel for the body. Breakfast is an important meal of the day to stoke the digestive fire by starting out light you prime the fire. By slowly kindling the fires of digestion with this routine you body is prepared for the day.

3. Practice Asana (Yoga postures) to stimulate the organs of digestion. In general it is good to wake up and stretch out the body in the morning. Taking a moment to do a few forward bending and twisting Yoga postures will compress the organs of digestion, twist out the toxins, and encourage the downward energy of the body that aids in elimination.

Sample Sequence:

Baddha Konasana spinal warm-up

- Warms up the spine and frees up stagnant energy in the lower abdominal organs.

Balasana with knees together and hands near feet

- Massages the organs of digestion and calms the mind.

Cat and Cow Pose/Chakravakasana

- Gently massages the spine and belly organs.

Half-Lord of the Fishes Pose/Ardha Matsyendrasana with one leg straight

- Detoxifies by compression of vital organs when torso is twisted and held.

Seated Forward Fold Pose/Paschimottasana

- Improves digestion. Stimulates important organs like the liver and kidneys. Calms the mind and relieves stress when one relaxes into the posture.

Reclining Bound Angle Pose/Baddha Konasana

- Stimulates the organs of digestion and elimination from the bladder to the kidneys and many things in between. Stretches the inner thighs, groins, and knees. Promotes the downward or apana energy in the body.

4. Eat beans :-) Beans are a good source of soluble fiber that is highly effective in promoting the movement of food through the digestive system. They also contain protein, complex carbohydrates, folate, and iron. The key here is to drink plenty of water. Be creative and try adding beans to your normal foods! Soak beans overnight in water and drain before cooking. This process activates enzymes which aid digestion, reduces flatulence, and reduces the cooking time of the beans.

5. Hydrate, Hydrate, Hydrate! Knowing when and how much to drink can be a tricky question because we are all unique and have different levels of fluid intake. Begin to take note of your diet for a few days with particular interest in fluid intake. Then look at the amount of water you drink compared to any other beverage. From here formulate your plan to hydrate more effectively. Drink a minimum of 75% of your beverages as pure water ideally. Dilute any gatorades or fresh juices with water to aid in absorbability!

Drink water before you feel thirsty... that is an early sign of dehydration! 

Pitta doshas commonly experience excessive thirst! These individuals may wish to drink a heavier ratio of water to other beverages of any sort ratio :-)

6. Eat slowly and chew well! (This one always gets me!) Be mindful of the body receiving nourishment chew each bite of food well before swallowing. Avoid drinking beverages of any kind during meals so that the enzymes, acids, and other digestive fluids are not diluted!

7. Eat your heaviest meal of the day at lunch time when the digestive fire is at it's strongest capacity. For dinner have something light like soup, cooked vegetables, salad, or other raw fruits and vegetables. Avoid starchy vegetables if you cook with whole grains.

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

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Eating Seasonal... Summer Recipe Favorites

Eating seasonal and local is an exciting lifestyle choice that pays off in more ways than one.

Seasonal fruits and vegetables cost less!

Seasonal fruits and vegetables have higher nutrient density - so you get more healthy fuel from each bite!

Eating vegetarian meals atleast a few times per week can be a very healthy way to limit your intake of unhealthy saturated fats and foods that have undergone processing.

There are more farmer's markets in existence now than ever before... Check out of a few of these recipes and support your local farmers this week!

Baby Eggplant with Mozzarella and Basil Oil

Serve with your favorite rice such as basmati, brown, or wild rice for a seasonal vegetarian meal.

For the meat lovers in your life serve with a baked pesto marinated pork or turkey tenderloin that is preferably grass fed, free- range, antibiotic and hormone free.

Heirloom Tomato and Sweet Corn Pizza's

Pairs well with an easy to prepare whole wheat crust pizza crust.

For the carnivorous serve with hand torn baked or boiled chicken meat that is preferably free-range, antibiotic and hormone free.

Easy Whole Wheat Pizza Dough

Sweet Potato and Red Pepper Pasta

Serve this pasta sauce over penne or spiral pasta to reduce the amount of pasta you eat. When you use penne and spiral pasta the sauce is also able to cover more of the noodle!

Skip the pasta altogether and make it a well rounded nutrition powerhouse by substituting barley or wheatberries.

For the meat lovers serve with blackened shrimp or baked chicken that is preferably free-range, antibiotic, and hormone free.

New Class Offerings!

Destination Yoga - a customized Yoga class delivered at your convenience to a destination of your choice.

We fit your:

Budget

Wellness-Minded perspective

Work Schedule

You name the destination and leave the rest to us!

Class Times:

Rise and Shine Yoga: One hour long class before the workday begins.

Your Yoga: One hour long class customized to your workplace and available at any time throughout the day.

Happy Hour Yoga: One hour long class after the workday concludes.

Short and Sweet Yoga: A minimum of a 30-45 minute class squeezed into your day.

Styles of Yoga:

Flow: An energetic practice linking movement with deep breathing. Stretches the major muscle groups through active movement meditation. Develops deep breathing and promotes flexibility.

Partner Play: A fun and less traditional Yoga class geared towards working with another and balance.

Restorative: A restful and rejuvenating practice geared towards slowing down and relaxing into the moment. Relieves deep rooted stress and is calming at it’s very nature.

Yin Yoga: A less active and slow moving practice geared towards stretching out the connective tissue in the body.

Workshops: A customized two-to-three hour session on Stress-Reliving, Mindfulness, Nutrition, Healthy Lifestyle habits, or a wide variety of Wellness topics that suits your specific needs.

Special Areas of Customization for Workshops or Classes:

Eating Disorders, Nutrition, Healthy Cooking, Green Living, Yogic philosophy and breathing, Managing stress, Family Health, and the stresses associated with Food Service, Running, Cycling, and Rock Climbing

Benefits of Yoga in the workplace:

Increases productivity

Increases mental alertness

Reduces Stress Levels

Increases Balance

Increases Flexibility

Reduces Repetitive Injuries

Promotes Health and overall Well-being

Reduces Blood Pressure

Weight Loss

Reduces Illness and absenteeism

Reduces Depression and Insomnia

Establishes Peace of Mind

Increases Satisfaction in Life and Work

Encourages Camaraderie

Enhances Awareness

Increases Energy

There are a variety of ways to fund Destination Yoga see the chart below. Each individual class is priced according to travel, number of students, and the funding option selected by employers. Prices may range from free to 15 per class for participants depending upon conditions.

Funding Options

Employer’s offer class free to employees as part of health benefits package.

Employer and employees share the cost of the Yoga class by each paying a portion.

Employees fund the class independently.

You Commit to Provide:

A quiet room that has a minimum of 21 square feet for each participant.

Contact us:

Keri Rogers (864) 430-1275

BAYAWellness@gmail.com

Wellness Tips for the Alcohol Enthusiast

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

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

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

2 drinks or less per day for men

1 drink or less per day for women

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

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

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

Putting it in perspective...

1-8 oz. margarita = 300-700 calories

1-12 oz. beer = 90-300 calories

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

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

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

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

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

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

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

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

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

Peace and love!

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

BAYA... Be As You Are!


Contact me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com 

Photo credits:

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

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

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

Creamy Fruit & Nut Breakfast Cereal

This recipe is a sweet, chewy, creamy breakfast cereal that is packed with protein, whole grains, and healthy fats. Serve it warm or cool to suit your needs!

Ingredients:

1-1/4 c. cooked wheat berries (cook according to package)

1-1/4 c. rolled oats

2 cups milk

1/4 c. dried currants

1/4 c. golden raisins

3 tbl. chia seed gel (see blog about Chia Seeds)

1/8 tsp salt

2 tsp. brown sugar

1/2 tsp. vanilla

2 tbl. sliced almonds, toasted

2 tbl. sunflower seeds, toasted

Directions:

1. Place oats, milk, currants, and raisins in a microwave safe bowl and stir together. Heat in microwave for 3 minutes. Add wheat berries and reheat for 1 minute. Stir in salt, brown sugar, and vanilla. Let cool for 10 minutes and stir in chia seed gel. Top with a mixture of toasted almonds and serve at desired temperature.

Note:

It is best not to heat reheat this recipe at any point due to the chia

content. Chia seeds are an excellent source of both protein and monounsaturated fats that is not stable under heated conditions. However, this recipe will keep in the refrigerator for one week.

June Yoga Classes

Yoga Class Schedule

Tuesdays & Thursdays

9:30-10:45am Beginner's Yoga @ Dharma Yoga Studio $10

5:45-7:00pm Energetic Flow Yoga @ Dharma Yoga Studio $10

www.dharmayogastudios.com

I am also available for Corporate Yoga, private Yoga lessons, and Wellness consultations by appointment. Please contact me at KeriR0202@gmail.com for details.