June Schedule

Upcoming Yoga & Nutrition Workshops:

Digestive Wellness:  Understanding and Healing Digestion $20

Sunday, July 15, 5-7pm at Greenville Yoga Studio

- Augusta Rd location

Public Classes:

Also, coming in May:
Downtown Greenville's
Farmer's Market.  Open 8-12.
May-October.
Support Local!

Tuesdays
5:45-7pm**Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Thursdays
5:45-7pm**Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Saturdays
8:30-9:30am All Levels Yoga $10 at Ideal Fitness 
- East North St

Sundays
2-3:15pm Restorative Flow $10 at Greenville Yoga Studio
- Augusta Rd location
3:30-4:30pm Restorative Yoga $10 at Greenville Yoga Studio
- Augusta Rd location


See details at the following websites:  BAYA Wellness or Greenville Yoga.  


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)



Contact Keri via BAYAWellness@gmail.com or call 864-430-1275

Wellness Tips for the Alcohol Enthusiast

In the words of the band, Sublime, "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*

*Traditional servings of wine are 6oz.

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.  Sometimes enriching your beverage intake with electrolytes and minerals is also helpful.  

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.  Choose to emphasize eating all the nutritious foods you can over consuming empty calories like alcohol, soda, candy, and all processed sweet treats.  

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 and low-carbohydrate 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: Website or BAYAWellness@gmail.com 

Easy Berry Almond Energy Bars

Snack Attack!  These bars are a great source of healthy fat and chock full of feel good vibes.  Eating fat is actually essential to being happy, calm, and having a healthy brain.  I love the minimal amount of sugar in the recipe without sacrificing all the sweetness.  They are Paleo, grain-free, gluten-free, and dairy-free.  My boyfriend, Tanner, and I  recently realized we each have a mixture of food intolerances.  Finding snacks when you're hungry and out of the house can be quite a challenge.  These are a great portable snack and they're delicious - we hope you enjoy as much as we have.  

Gluten-Free, Grain-Free, Dairy-Free & Paleo

Ingredients:
1 c. slivered almonds
1 c. whole pecans
1/2 c. almond meal*
1/2 c. unsweetened banana chips
1/2 c. coconut oil
1/2 c. cashew butter
2 tsp. pure vanilla extract
1 tsp. raw honey
1/2 tsp. sea salt, ground
3/4 tsp. cinnamon
1 c. dried berries






Directions:
1.  Toast almonds and pecans in the oven at 350 degrees for 10-15 minutes.  Turning once or twice.  They are ready when they smell fragrantly nutty and are lightly browned.  Allow to cool 3-4 minutes.
2.  Add almonds, pecans, and banana chips to a food processor and pulse until coarsely ground.  
3.  In a small saucepan, melt coconut oil and cashew butter together over low to low-medium heat.  Remove from heat.  
4. Add vanilla extract, honey, sea salt and cinnamon.  Stir to combine.  
5.  Fold in nut mixture and almond meal until mixed thoroughly.
6.  Fold in dried berries until combined.
7.  Spoon and press into an 8x11 baking dish lined with parchment paper.   
8. Refrigerate for 30 minutes or until firm.  
9. Cut up into bars.  We cut up into 14 square bars and pre-bagged to grab on the go.  
10.  Keep refrigerated in a sealed container.  


*Make your almond meal by grinding whole almonds with skins in a food processor.  Also, available at most health food stores and some grocery stores.  


The recipe was modified from:  Mark's Daily Apple - Primal Energy Bars.  
Recipe and photo 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 for details: Website  BAYAWellness@gmail.com or 864-430-1275

Restorative Yoga Pose of the Month: Queen Pose

To celebrate the creation of my BAYA Wellness Yoga bolsters, I've decided to start posting a monthly restorative Yoga pose on the blog.  These poses will help you relax and make use of your new bolster.  This month i've posted one of my absolute favorite: Queen Pose AKA Supported Bound Angle Pose.  

This pose has many healing benefits, some of my favorites are:  opening up the hips and pelvis,  opening up the chest and digestive system,  relaxing the upper back, and deepening the breath.  May help to relieve constipation, abdominal cramps, and provide relief for expecting moms and woman on their menstrual cycle.  


Check it out on Youtube:  Queen Pose

Strawberry Season: Healthy recipes for when you're on the go!

There is nothing like the smell of
fresh strawberries.  Namaste :-)  

Strawberries are in season here in Upstate, SC. Local farmer's like Beechwood Farms, out of Marietta have fresh strawberries by the gallon displayed at roadside stands, in church parking lots, and at farmer's markets daily.  Buying fresh, local, seasonal foods ensures that you get the most healthy nutrients, reduce your environmental impact, save a few dollars, and support your local farmers.  Each dollar we spend is a vote - support what you believe in!

Enjoy the recipes below as afternoon snacks or small meals.  They travel well and incorporate a healthy source of fat, are moderate to low in carbohydrates, and loaded with vitamins, minerals, and antioxidants.  To have an optimal nutrient balance, pair the salads with hand-pulled pasture-raised chicken, pasture-raised hardboiled egg, or our grass-fed Ginger Beef Jerky.

"It's easy to make a healthy choice - when you have healthy food on hand." 

Strawberry, Cucumber, and Apple Salad
Ingredients:
1/2 medium cucumber, unpeeled and chopped
4-6 strawberries, thinly sliced
1/2 apple, unpeeled and chopped
1/2 tablespoon fresh parsley, finely chopped
juice of 1/2 lemon, hand squeezed
10 almonds, pre- soaked in water for 2 or more hours


Directions:
Mix all ingredients together, cover and chill until serving.

Available for purchase daily at the Upstate
Farmer's Market on Rutherford Rd. in Greenville, SC.

Strawberry, Orange, and Kale Salad
Ingredients:
4-6 Strawberries, finely sliced
1/2 orange, segmented and chopped
2 kale leaves, de-stemmed and finely chopped
1/2 tablespoon parsley
10 almonds, pre-soaked in water for 2 or more hours


Directions: 
Mix all ingredients together, cover and chill until serving. 








Berry Spinach Salad with Toasted Cashews
This salad has a full macronutrient balance of fat, protein, and carbohydrate.  Enjoy :-) 
Ingredients: 
4-6 strawberries, thinly sliced
1/4 c. blueberries
1 hardboiled egg, diced
3/4 c. spinach, finely chopped
1/2 teaspoon fresh mint, finely chopped
1 teaspoon fresh parsley, finely chopped
10 whole raw cashews, toasted


Directions:
Mix all ingredients together, cover and chill until serving.  






You may have noticed that parsley appears in all of the recipes.  Parsley is an under-appreciated health food.  It's affordable, packs a vibrant citrus punch of flavor, and is available year round.  Eat parsley everyday to enjoy the vast array of health benefits provided.  My personal favorite random benefit of eating parsley is fresh breath!  


***All recipes and photos property of Keri Rogers, Registered Yoga Teacher and Nutritionist.  


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!
www.BAYAWellness.com 
BAYAWellness@gmail.com or 864-430-1275

May Schedule

Happy first day of May!  We are blessed with such beautiful weather in Greenville.  I'm loving my Yoga practices on the back porch soaking up the sunshine.  It's such a treat to practice in a quiet outdoor space.   :-)


Greenville Yoga Studio's Augusta Rd location has reopened with beautiful new cork floors.  There are a few small changes to my Public Class Schedule - Hope to see you in soon! Changes are reflected by **.  Classes that do not appear on the schedule (but did previously) are no longer being offered.   



Public Classes:

Also, coming in May:
Downtown Greenville's
Farmer's Market.  Open 8-12.
May-October.
Support Local!

Tuesdays
5:45-7pm**Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Thursdays
5:45-7pm**Restorative Flow Yoga $10 at Greenville Yoga Studio
- Augusta Rd location

Saturdays
8:30-9:30am All Levels Yoga $10 at Ideal Fitness located 
- East North St

Sundays
2-3:15pm Restorative Flow $10 at Greenville Yoga Studio
- Augusta Rd location
3:30-4:30pm Restorative Yoga $10 at Greenville Yoga Studio
- Augusta Rd location


See details at the following websites:  BAYA Wellness or Greenville Yoga.  


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)



Contact Keri via BAYAWellness@gmail.com or call 864-430-1275

The Sugar Blues

"What are little boys made of?
Snips and snails, and puppy dogs tails
That's what little boys are made of!"
What are little girls made of?
"Sugar and spice and all things nice
That's what little girls are made of!"
- Mother Goose Nursery Rhyme




It all starts when we're young - the craving for sugar is created with sweet juices, candy and cookies rewards, and the famous first birthday experience nose-diving into a miniature cake.  We get a taste in our mouths for sugar, the most readily available addictive substance on the planet.  It's only within the last few thousand years that sugar became a staple in the diet.  In this day and age, sugar can be found in a wide variety of products form soda to peanut butter - we've got the sugar blues. 

The average US American consumes 22 teaspoons of
sugar per day.  1 g of sugar = 4 teaspoons.  

Past...


Thousands of years ago,  sugar cane grew naturally in the Indus-Saraswati region of India (ironically the same region of India where Yoga is from).  Cattle were the first known consumers of sugar,  as they were discovered chewing on the sugar cane.  Eventually, the people of India began to chew sugar cane as well for it's beloved sweetness.   The sugar cane was then transported over to Europe.  In Europe, they loved the sweetness but didn't enjoy having to actually chew the sugar cane itself.  So they began extracting the sweet liquid through crushing of the cane.  At this point, sugar was time consuming and difficult to extract, therefore, very expensive.  Sugar was thought of as an extreme luxury... maybe even a once in a lifetime treat.  Over time, through politics, slave labor,  and technological advances sugar became much more affordable, shelf stable, and easier to produce.  


Present...

You may love sugar... but it definitely
doesn't love you back. Unless you define
love as an expanding waist line, food
cravings, and increased risk for diabetes.   

We live in a world of ever-expanding-waistlines... where obesity and overweight is now considered an epidemic.  Now-a-days most people have sugar at every meal and all throughout the day.  Oftentimes, we're consuming sugar without even knowing it.  Sugar is found in many food items: salad dressings, condiments, processed and refined grains, sweetened beverages (soda, juice, tea), etc.    It has been scientifically proven, that there are many negative health effects that occur from the consumption of sugar, such as diabetes, elevated blood triglycerides, insulin resistance, weight gain, and heart disease, among others.   Yet people still consume sugar in catastrophic amounts.  The reason people are willing to buy sugar even though it is proven to cause a multitude of diseases is because (like cigarettes) it is a highly addictive substance.  Sugar acts like other addictive substances in the way that it affects the neurotransmitters of your brain.   Eating sugar or foods that turn into sugar (bread, pasta, crackers, juice) sends your body on a roller coaster ride of highs and lows which greatly affect how you feel and your general well-being.  


Future...


By the year 2020, it is predicted that 1 in 2 Americans will have diabetes.   It's time to make a change...

What can you do about it?


1.  Reduce and eliminate all sources of refined and processed grain products, as well as, sugary treats. 
2.  Emphasize eating healthy sources of fat, protein, fresh vegetables and fruit.
3.  Meet with a nutritionist to get a detailed nutrition plan, loose weight, and start investing yourself in a healthy lifestyle.  

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

Homemade Grass-fed Ginger Beef Jerky

This is the easiest way I've found of carrying around protein for snacks thus far.  Pull off a piece and go - it's a great snack for traveling.  I happened upon this delicious recipe when I accidentally let a skirt steak cook for 2 extra hours.  But it turned out so well - I had to share it :-)

Support your local farmer.
Native Meats based out of Upstate SC
raises 100% grass-fed beef.  

Grass-fed beef is one of the healthiest ways to enjoy beef because it is naturally higher in certain vitamins.  Simply because the cows are eating grass their fat content naturally reduces.  Due to Grass-fed beefs naturally has a low fat content it must be cooked at a low temperature to preserve more of the flavor.  Also, the aminos used in the recipe are a healthier alternative to your standard soy sauce.  Use what you have and enjoy!


Ingredients:
1 lb. grass-fed beef skirt steak
Marinade:  
Fresh Ginger, grated
Braggs Liquid Aminos or Coconut Aminos*
Pepper
Sea Salt


Directions:
1.  Sprinkle salt and pepper over the skirt steak.  Rub fresh ginger and aminos over both sides of the steak.
2.  Place covered in the refrigerator to marinate over night.
3.  Preheat oven to 250 degrees Fahrenheit.  Heat a medium sized skillet over medium heat.  Once pan is hot, sear the meat for 1-2 minutes per side.  Place in a baking dish.
4.  Bake for 3 hours.  Cool in the refrigerator.


Recipe by Nutritionist Keri Rogers and Chef Tanner Marino.  

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