Homemade Chicken Stock

Homemade stocks are one of the most nutritious, cheap, and easy foods to prepare on the planet.  Homemade stocks have been considered a healing food since ancient times.   Bone broths or animal stocks are a great source of minerals.  Ensuring adequate mineral intake is very important!  Adequate mineral balance helps reduce stress, regulate body functions, and support the structures of the body (cells, bones, etc).  

Finished stock - simmered for
8 hours.  The whole house
smells amazing!  

In addition, making your own stock is a great way to be green friendly.   You can use any combination of chicken parts you have on hand (bones, necks, skin, whole chickens, legs, etc).  Using leftover bones and chicken parts helps you get the most out product that you would have otherwise thrown away.  Lastly, making your own stocks help to reduce environmental impact because there is no waste from packaging.  


Use your homemade stock in your favorite soups, rice or other grains, beans & lentils, or to cook vegetables in.  It really is amazing how much you can boost the flavor of brown rice by simply cooking in fresh stock.  No salt needed :-)  

Using an ice bath, helps to remove
the skum from the mesh strainer.  

Homemade Chicken Stock


Ingredients:
2-3 lb pasture-raised chicken parts (bones, neck, & skin)***
1 tbl. raw apple cider vinegar
3 celery stalks, chopped in large 2-3 inch pieces
3 carrots, chopped in large 2-3 inch pieces
2 large onions, quartered into large pieces
1 whole bulb garlic, sliced in half with skin intact
cold filtered water
parsley & any other fresh herbs that you have on hand


Directions:  

Skum (impurities) rising to the top 
of the chicken stock.  

1.  Place all ingredients except herbs in a large stock pot.  Cover with water.  Allow to sit at room temperature for 30 minutes.
2.  Turn to high heat and bring to a boil.  While stock is heating prepare an ice bath in a small bowl and retrieve a small hand held mesh strainer.  When skum (impurities) rises to the top skim it off with the mesh strainer. Dip the strainer into the ice bath each time.  
3.  Turn heat to warm-low, add parsley, and simmer for 6-10 hours adding more water as necessary so bones and vegetables stay covered.  
4.  Remove from heat and place covered into the refrigerator.  Let cool completely.

Adding fresh herbs helps to pull the
minerals out of the bones!

5.  Skim any solidified fat off of the top.  Strain the liquid and place into air tight containers.  The stock will keep in the fridge for one week. To extend shelf life bring stock to a boil every couple of days to kill any bacteria that may have formed.   Can be frozen and kept for a few months.  


***Alternatively, you could use a 2-3lb whole chicken.  Prepare the same way.  Once you strain the liquid.  Pull the chicken from the bones and reserve the meat for soups, salads, dinners, sandwiches, etc. 

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  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 

Improve Your Posture with Yoga

     Your posture is one way to practice Yoga whether you are on the mat, sitting on the couch, scrubbing the tub, or in any  of life's activities.  Posture has profound effects on our mood, digestive system,  and overall health.   Personally, through practicing Yoga  I've been able to reduce the amount of headaches I experience, strengthen my digestion, and eliminate low back pain.  Sometimes it's the little things in life that have the most profound effects. 

Consider this...we are most likely to injure ourselves whenever we are not being mindful.  When your mind is else where, it's easy to slouch your posture.  Before you know it your mind is going a million miles an hour.  Then you're sitting or standing with really poor posture - contributing to every painful spot in your body.  Take some time to think about how you sit, stand, walk and transition between those things. 


Here are some Yogic tools to utilize throughout your day:

-  Lengthen your spine.  Lift your heart center and sit up tall.  By lengthening your spine you can work to strengthen the muscles of your core to support you.  In time, finding a neutral spinal position will help to reduce back pain, improve digestion, and boost your mood.

- Hug your navel into towards your spine and lengthen your tail bone down.  Tune into your core strength all throughout the day.  Core makes up all the muscles that support the heart.  Your core muscles are on the front, back, and sides of your torso.  By using all of the core muscles we bring ourselves into a greater state of balance which can help to alleviate tension in the muscles of your back. 

Head Forward Posture

Head Aligned Over Center of Spine.

The Center of your ear aligns

with the center of your shoulder.

-  Center your head over your spine.  So many people suffer from head forward posture, in which, the head juts forward from the spine.  Head forward posture can lead to pain in the back of the neck which is associated with headaches and migraines.  Another common head misalignment is to subconsciously tilt or hold the head in an angled position which can strain the muscles of your neck.

-  Connect with your feet and stand evenly on both legs.  Ground both feet evenly into the earth so that you avoid putting weight more onto one side than the other.  Chronically putting more weight onto one side leg more than the other can lead to discomfort in the knee joint, muscular tightness, or other problems.

- Bring mindfulness into the picture.  Often times when we go through the motions of day to day life we are totally oblivious of our bodies.  We all have habit energies of leaning against counters when they are near by, slouching when we sit on the couch, and letting our backs do most of the work when the muscles of are abdomen and legs should carry some of the burden.  Practice being mindful of how you stand, sit, lean, bend-over, etc.  Be mindful of your posture throughout the day and bring yourself as close to a place of balance (as described above) as often as possible!

In Yoga, Mountain pose (Tadasana)  incorporates all of the above and even more techniques to improve your posture.  On your Yoga mat it's easy to be aware of all of these techniques but the real challenge is taking these tools off your mat and out into your day-to-day!  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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 me for details: www.BAYAWellness.com 

February Yoga Schedule

Special Events

Yoga & Nutrition Workshop:  The Sugar Blues & Foods To Boost Your Moods $20on Saturday, February 18th from 10:15am-12:15pm with Westside Aquatic Center.  
Yoga & Nutrition Workshop:  Healthy Eating for Busy Folks & Families $20on Saturday, February 18th from 2-4pm with Greenville Yoga Studio on Augusta Rd.  


Ongoing Public Classes
Sundays
2-3:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.
Tuesdays
4:15-5:15pm All Levels Yoga $7 with Westside Aquatic Center.
7-8:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.  
Thursdays
5-6pm All Levels Yoga $10 with Elite Conditioning on East North St.  
7-8:15pm Restorative Flow Yoga $10 with Greenville Yoga Studio on Augusta Rd.
Saturdays
8:30-9:30am All Levels Yoga $10 with Elite Conditioning on East North St.  



 Lessons, Yoga Parties, & Corporate Yoga

Private lessons, Yoga Parties, & Corporate Yoga are available by appointment.  All of these Yoga offerings are at the destination and time of your choice.  We provide the mats, sound equipment, and music... all you have to do is show up!  

- Private Yoga lessons are great for individuals, couples, and families who want a specialized Yoga practice customized to meet their needs.

- Yoga Parties are great for small groups who want to have a special Yoga class to celebrate an event or just want to have a small private class.

- Corporate Yoga is designed for workplace wellness and is offered to businesses around the Greenville area for weekly classes or limited class series.  

Now offering a referral savings program!

About me...

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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 me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Dis-ease: Tips for feeling better, naturally!

Take a little time everyday to
relax and unwind.

 At some point or another we've all found ourselves tucked under four blankets, with a temperature, congestion, and discomfort among other things. Our western mind tells us, "Take a pill and feel better." But is this always the best answer? Does popping a pill really examine what is going on in our body?

   Our bodies are inherently smart creatures which aim to heal us.Sometimes doing what is convenient and taking a pain or inflammation reliever can numb our senses and interfere with the natural process of healing.

   It's hard to step away from conventional western medicine and think about natural remedies. All of these little fears start to pop up in our heads and out the mouths of our loved ones... What if it's an infection? What if I am really sick and don't know it?

   However, if you're really paying attention and listening to that intelligent body of yours you will know whether or not you need to rush yourself to the nearest emergency room or whether or not you can utilize natural remedies.  

   In the modern world, both western and eastern medicine have a place in the healing world.  One aims to treat the symptoms and one aims to treat the cause.  For example,  Ayurveda, an old eastern system of holistic medicine, does not place importance on labeling dis-ease. Following principles of Ayurveda practitioners treat the root cause of the illness and forget about all the technical details, treating every situation, every individual as unique.

At the end of the day, achieving health is about diving a little deeper into the discomfort you feel. Bring awareness in your body, your mind, spirit, emotions, physical, etc.  You may be surprised at how helpful and inexpensive some holistic health remedies may be. 

Fresh foods are full of nutrients
and digestive enzymes.  Which
help to nourish our bodies!  

For a fever:

- If your fever is low grade skip out on the pain reliever or anti-inflammatory and cool your body down by drinking cold water or taking a cold shower. A fever is the bodies natural response to fight off dis-ease so by allowing your body to invoke this response you allow it to heal itself. If your fever is high, (102 degrees Fahrenhit +) you know what to do - see a doctor.

- Rest and allow yourself to sleep as much as needed.  Don't push it!  Fever's raise the body temperature and this is turn uses more calories, therefore, draining your energy.  

For congestion and sinus pressure:

Fresh Mint:  Mint is a natural
pain reliever

- Use a sinus cleansing system, like the Neti pot or sinucleanse. You can pick up one of these at any pharmacy or health store. They provide instant relief from sinus pressure and reduce the occurrence of sinus infections.

- Steam inhalations: Boil water and then pour into a deep glass bowl. Add 3-4 drops of Eucalyptus and/or Tea tree or Lavender oil. Sit down immediately and breathe in the steam until all of the essential oils have evaporated. Note: Essential oils keep for six months if stored in a cool, dry place.

- Splash Eucalyptus oil on your shower walls and then take a hot shower. Be careful the floor may be a little bit more slippery than usual!

- Rub a thick layer of Vic's vapor rub on your chest, lie down and let the magic happen.  Some even suggest rubbing the soles of your feet with Vic's, putting on socks, and placing feet on a heating pad.  :-)

Coconut oil is a highly digestible,
healthy fat, and can be used in a
raw or cooked form.  

For sore throat:

- Heat a small cup of water on the stove. Add a 1/2-1 teaspoon of sea salt and stir to dissolve. Gargle with the salt water several times throughout the day.

- Make a hot cup of tea with a teaspoon of honey. Such as, Peppermint (a natural pain reliever),  Chamomile, etc. Drink several times throughout the day!

For cough:

-  Drink warm water, peppermint, or chamomile tea with local honey.

-  The old classic - honey and whiskey... this stuff really works.  

For any cold and flu type illness:

- Get regular and adequate sleep so your body can protect you and have time to recover.  

- Eat small amounts throughout the day of healthy fats, lean protein, fresh fruits and vegetables.  These nutrient rich foods will help get you back on your feet!

- Drink plenty of water.... if you can't drink water drink something like coconut water! If you're opting for gatorade or powerade to replace electrolytes then dilute it with water.

- Cut out mucus forming foods, such as: dairy, fried foods, highly refined grains, and sugar.

- Apple Cider Vinegar.  Combine two tablespoons raw apple cider vinegar with filtered water and drink daily for preventative health.  May sweeten with local raw honey and sprinkle with cayenne if desired.  When you feel a cold or sickness coming on drink twice per day.  

***None of the information found in this article is meant to replace the knowledge of your inner guidance system or your health care provider.  

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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 me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Hearty Winter Oatmeal

This my current favorite morning oatmeal.  It's filling, colorful, and packed with flavor.  Serve with scrambled, free range, vegetarian fed eggs to start your day off right!  

Steel cut oats are less processed
than traditional rolled or quick
cooking oats.  Less processed foods
have more nutrients in tact.

Ingredients:

Steel cut oats 
Apples (1/2 medium sized apple per person)

Cinnamon to taste

Grape, Cherry or Pomegranate fruit juice, not from concentrate and no sugar added (not sugar free)  

Filtered Water

Raw walnuts, chopped (1 tbl. per person)  

Blueberries (2 tbl. person)*  

Drizzle of honey, to taste

Unsweetened (no sugar added)
 juices are different from sugar-free juices
because they contain natural fruit sugars
and do not contain artificial sweeteners.

Directions:

1.  Cook steel cut oats according to package directions.  
2.  Place apples in an appropriate sized sauce pan and cover halfway with fruit juice and cover the rest of the way with water.  Simmer over medium heat until liquid reduces to 1/4.  Stir occasionally.
3.  Toast walnuts at 350 degrees Fahrenheit.
4.  Combine steel cut oats, simmered apples, walnuts, blueberries and a drizzle of honey to taste.  Serve immediately.  


*To eat in season, freeze blueberries harvested during the summer and thaw out before use.  








Recipe created by Keri Rogers... Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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 me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275

Laughter & Yoga

A little laughter can go a long way... to lift your mood.  Here are some fun, slightly inappropriate, video's to lighten up your day.  Take a break and feed your inner Yoga nerd :-)

January Yoga Schedule

Special Events


Yoga & Nutrition Workshop:  Understanding & Healing Digestion $20
on Saturday, January 7th from 2-4pm with Greenville Yoga Studio on Augusta Rd.  


Yoga & Nutrition Workshop:  Healthy Eating for Busy People $20
on Saturday, January 28th from 10:15am-12:15pm with Westside Aquatic Center.  


Ongoing Public Classes


Sundays
2-3:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.


Tuesdays
4:15-5:15pm All Levels Yoga $7 with Westside Aquatic Center.
7-8:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.  


Thursdays
5-6pm All Levels Yoga $10 with Elite Conditioning on East North St.  
7-8:15pm All Levels Vinyasa Yoga $10 with Greenville Yoga Studio on Augusta Rd.


Saturdays
8:30-9:30am All Levels Yoga $10 with Elite Conditioning on East North St.  


Private Lessons, Yoga Parties, & Corporate Yoga



Private lessons, Yoga Parties, & Corporate Yoga are available by appointment.  All of these Yoga offerings are at the destination and time of your choice.  We provide the mats, sound equipment, and music... all you have to do is show up!  


- Private Yoga lessons are great for individuals, couples, and families who want a specialized Yoga practice customized to meet their needs.


- Yoga Parties are great for small groups who want to have a special Yoga class to celebrate an event or just want to have a small private class.


- Corporate Yoga is designed for workplace wellness and is offered to businesses around the Greenville area for weekly classes or limited class series.  

Now offering a referral savings program!

New Year... New Your Special:  Save 10% off your first Private Lesson, Yoga Party, or Corporate Yoga Session.

About me...

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition 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 me for details: www.BAYAWellness.com 

BAYAWellness@gmail.com or 864-430-1275