December Yoga Schedule

Upcoming Workshops and Events:

Yoga and Nutrition for Weight Loss and Weight Maintenance with Keri 

4 week class series on Sunday's from 4:30-6:30pm at Greenville Yoga's North Main location

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

Cost: $160 for entire class series, all handouts and recipes, and a one hour consultation with Keri

Dates: January 6 & 13, February 3 & 17

Calming the Spirit: Restorative Yoga and Chanting with Keri

A variation of Queen's pose. I've updated this postures
prop usage since this picture. See a more recent video here.

New Year's Eve mid-day workshop from 2-4pm at Greenville Yoga's Augusta Rd location

Description: Restorative Yoga is a gentle practice that focuses on relaxing and letting go. Deep breathing practices, slow movements, and calming postures will provide you with an escape from the fast pace of the world. Take some time to settle into the here and now, rest, and unravel stress. Class will conclude with yogic chanting to set the tone for a peaceful transition from one year to the next. Bring any and all yoga props that you have on hand. Suitable for all levels and those with physical limitations.

Cost: $20

Date: 12/31/12 

Greenville Yoga's Winter Yoga Challenge

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

group of people! :-)

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

 Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga (AR)*
*AR stands for Augusta Road location.

Thursdays
5:45-7pm Mindful Flow Yoga $10 at Greenville Yoga Studio (AR)

Sundays
2-3:30pm Mindful Flow Yoga $10 at Greenville Yoga Studio (AR)

Holiday Schedule: No classes offered on 12/24 and 12/25. 

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)

Eat Fat to Lose Fat, Feel Happy, and Live Healthy

Contrary to popular belief eating fat does not make you gain weight. In fact, eating a large percentage of calories from healthy fat paired with a moderate amount of animal protein may be just what your body needs to shed excess pounds. Sometimes weight is accumulated in the body when the blood sugar is not balanced; and excess carbohydrates or protein are stored as fat. Eating ample amount of healthy fat and animal protein help to balance your blood sugar.


For most individuals, the blood sugar is on a constant roller coaster of highs and lows throughout the day. Both high and low blood sugar have negative side effects, such as, panic attacks, fatigue, food cravings, weight gain, irritability, and decreased fertility among a collection of other symptoms. Eating a nutritionally balanced diet that contains fat, protein, and carbohydrates throughout the day will help to balance your bodies blood sugar. 

When the body's blood sugar is balanced it functions at an optimum level, food cravings decrease, and moods improve. In addition, eating fat and animal protein will keep you full for hours and satisfy you so you don't overeat. Set the foundation for a healthy weight with a balanced blood sugar. 

To balance your blood sugar eat a combination of fat, protein, and carbohydrate throughout the day. Eat small frequent meals and emphasize the following food groups:

• Fat: unsalted butter, coconut oil, almonds, pumpkin seeds, avocado, etc.
• Animal Protein: grass-fed beef, pasture-raised chicken, wild-caught salmon, etc.
• Vegetables*: leafy greens, garlic, broccoli, onions, brussel sprouts, squash, etc.
• Nuts and Seeds: almonds, brazil nuts, pine nuts, pumpkin seeds, etc.
• Fruits*: berries, lemons, coconut, peaches, green apples, etc. 

*Opt for lower carbohydrate options.

Sample Menu Plan for a Balanced Blood Sugar

• Breakfast: Scrambled eggs (2) and sauteed spinach in unsalted butter with half of a sweet potato.
• Snack: 2 oz. Grass-Fed Ginger Beef Jerky with celery and 8 almonds
• Lunch: 4 oz. Spice-rubbed salmon over chopped romaine lettuce with sauteed bell peppers and onions with a lemon butter sauce OR pecan chicken salad over romaine lettuce, cucumber, and parsley
• Snack: half of a Protein Shake 



Coconut oil is a incredibly healthy
source of fat and energy!

• Dinner: 4 oz. Grilled Italian marinated chicken breast with roasted brussel sprouts, cauliflower, and zucchini

Post by Keri Rogers.

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

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Resources: 

Blood Sugar Roller Coaster

Why We Get Fat by Gary Taubes

An Abundance of Yoga Bolsters Now Available

BAYA Wellness bolsters feature
two handles for easy portability.

Restorative Yoga has a warm fuzzy place in my heart... It's the style where the only thing that matters is relaxing. Your body and mind become so calm that you enter into your own quiet peaceful space. In these poses your thoughts slow down and the body releases stress. These postures are designed to promote relaxation, relieve pain and discomfort, calm the nervous system, and gently promote the body's immune system.

Bolsters
feature a zip-off cover
that is machine
washable.

If you haven't tried restorative yoga yet... maybe it's time you did!  

Yoga props really help to enhance the restorative poses. A bolster will help you to open your chest, breath more deeply, and relax all at once. 

The supportive yoga bolsters created by BAYA Wellness, LLC are round bolsters and are great for use in any posture. Round bolsters are especially good for poses which open your chest and support the sides of your waist.  These plush yoga bolsters are surprisingly lightweight (less than 3lbs) and are built to hold their shape for years. Every bolster comes with a beautiful machine washable cover with a bold colorful print. The covers have two handles for portability, and a zipper so that it is easily removed.  

Current Color Options:

Cloud Blue

 Tree Hugger

Bloom

Bright Spirit

 Rainbow 

Native Sunflower

Soothing Blues

Sunrise

Deep Ocean 

Turquoise 

Check out the bolsters at BAYA Wellness.com!

Crunchy Baked Apple Chips

Baked Apple Chips are a great
alternative to deep-fried
 potato chips.

This recipe is sweet, crunchy, and loaded with spices that are good for your digestive and circulatory system. What more could a girl ask for? Consider these a great mid-day snack paired with a small scoop of chicken salad, and few almonds. 

Cinnamon and cloves are great for
your digestive system. Cayenne
pepper is good for your circulatory
system. Spices are healing!

Every year my fiance and family all go apple picking. We search the Hendersonville, NC apple farms for all types and varieties. I never knew growing up, how many kinds of apples there are and how different each one's flavor profile is. Apples vary greatly in their texture, sweetness to tartness factor, and their crispness. Use a variety of apples in this recipe of whatever kind of apples you can find locally. Granny smith apples are allowed in moderation on the candida diet and some low-carb diets because they are classified as a lower sugar fruit. Enjoy! 

Dairy-Free, Gluten-Free, Paleo, Primal

Apples chips
may keep for 2-3
weeks in an air-
tight container.

Ingredients:
3 local apples (We used one granny smith, one arkansas black, and one gala apple)
3/4 tbl. ground cinnamon
1/4 tbl. ground ginger
1/4 tsp. ground cloves
Sea Salt
Dash Cayenne Pepper

Directions:
1. Line two large baking sheets with parchment paper. Wash apples thoroughly and thinly slice your  into 1/8inch pieces.

One of the easiest recipes you'll
ever make!  Prep-time less than 10
minutes.

2. Preheat oven to 175 degrees fahrenheit. Combine apples and seasonings. Mix together with hands until spices are evenly coating the apples.
3. Place apples slices down on parchment paper. Spread apples slices evenly across the surface. Slices may touch but not overlap.
4. Bake (dehydrate) for 8-9 hours or until crispy and the ends curl up. Let cool completely in the oven (We left ours in the oven overnight to cool). Store apple chips in an air tight container. 
*For candida diet, use all granny smith apples.
**Recipe and photos by Keri Rogers.

Yield: enough apple chips to fill one large mason jar.

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

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

November Schedule

Upcoming Workshop:

Yoga and Nutrition for Weight Loss and Weight Maintenance: 4 Weeks to Wellness

4 week class series on Sunday's from 4:30-6:30pm at Greenville Yoga's North Main location

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

Cost: $160 for entire class series, all handouts and recipes, and a one hour consultation with Keri

Dates: January 6 & 13, February 3 & 17

Yoga and Nutrition: Boost Your Energy Levels Naturally $20

November 11, 2012 - Cancelled, will offer at a later date.

Public Classes:

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

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

Sundays
2-3:30pm* Mindful Flow 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)

Tender Grass-fed Beef Meatballs and Life

Tender Grass-fed Meatballs over
avocado slaw. Would have been
great with fresh pico de gallo.

In my mind, meatballs are a comfort food. I love the heartiness of them when served with roasted vegetables. Serve these up with predominantly low carbohydrate vegetables to promote a healthy digestion. There are many low carbohydrate vegetables, including: asparagus, bell pepper, broccoli, garlic, green beens, mushrooms, okra, onion, zucchini, and yellow squash. 

Contrary to popular belief, red meat and fat are not the evil artery cloggers they are depicted to be. If you look deeply into nutrition research without bias, you will find that healthy fats and animals proteins do not lead to heart disease, diabetes, or depression.  Yet, a diet high in carbohydrates has been linked to all of the diseases above and many others. Also, eating a diet high in animal protein and saturated fats does not elevate your blood cholesterol levels. Eating fat does not elevate your blood sugar or insulin levels leading to increased blood triglycerides and therefore cholesterol. Carbohydrates, however, due to their effect on blood sugar and triglycerides do increase your cholesterol levels. 

So quit depriving your body of meat if you're craving it. I felt guilty for a couple of years because I was a meat eating yoga teacher. When in reality, meat is a natural and healthy part of the diet. Over the years, I've experimented with many different types of eating. I've discovered a diet abundant in healthy sources of fat and protein with a moderate-to-low carbohydrate intake (less than 150g) suits my body the best. Food is nourishment which sustains life. If the food we eat is doing us harm... why suffer? Better to make food choices that honor the body you have been given and create the least suffering. 

This past January, I attended a Bhakti Yoga workshop in Asheville.  The teacher, Michael, taught us about the Buddhist four noble truths and views on suffering. I love how straight forward and matter of fact this information was. I think it relates to our entire experience of life with our relationships, bodies, and food. 

Types of Suffering:

1 Piece of Red Velvet Cake
contains 57g or 14.25
 teaspoons of sugar. As little
as 2-3 teaspoons will elevate
your blood sugar for hours.
Leading to elevated blood
triglycerides, fatigue, and
possibly fat storage.

1.  Suffering of Suffering: it's difficult in the beginning, difficult in the middle, but okay when it ends. May relate to pain, fear, or mental distress. For example: Going through a breakup. It's hard when it first happens, painful when you're finding your way, and brings happiness once you've healed. 
2. Suffering of Change: comes from when the pleasure ends. For example: Drinking a sugar filled beverage. It's all great while you have that tasty beverage in your hands but when you've finished it off your body suffers. You feel thirsty, tired, groggy and may experience unpleasant gastrointestinal symptoms for a few hours after. 
3. All Pervasive Suffering: more complicated because it refers the fact that throughout our lives there is always a potential for us to experience some kind of suffering. This type of suffering is not of your conscious mind. On your journey towards enlightenment, you'll have to do some soul searching along the way to clear this kind of suffering. 
May you live and eat in a way that honors your highest good.

Okay, back to the meatballs. Here is a quick and delicious recipe:

Candida Diet, Dairy-Free, Gluten-Free, Paleo

Ingredients:
1 lb. 100% grass-fed ground beef

Cumin is in the top 20
of the healthiest spices.

2 cloves garlic, minced
3 slices nitrite and nitrate free bacon
1/2 yellow onion, minced
1/2 tsp. paprika
1/2 tsp. cumin
dash cayenne pepper
1 tsp. dried salt-free herb blend
sea salt and black pepper

Directions:
1. Preheat oven to 325 degrees Fahrenheit. Grease baking sheet with coconut oil.  

2. Mix all ingredients thoroughly in a bowl. Form into medium sized meatballs and place on baking sheet. Should form 12 meatballs.
3. Bake for 25 minutes until thoroughly cooked.  Let rest for 3-4 minutes before serving. 
*Photos and recipe by Keri Rogers.

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

BAYA... Be As You Are!
Contact for details: Website  BAYAWellness@gmail.com or 864-430-1275

Chicken A La King (& Queen)

This recipe is a guest post by Chef Tanner.  It features a meal I've heard him talk about since I've known him.  His step-dad Bill used to eat Chicken A La King out of the can and Tanner grew up loving it.  One of Tan's missions as a chef is to make healthier gourmet versions of comfort food that caters to a gluten-free and dairy-free diet.  So here you have it...

Dairy-Free, Gluten-Free

Ingredients:
2 tbl. grape seed oil

2 boneless skinless raw chicken breasts, cubed

1 tbl. cajun seasoning
1 green bell pepper, diced
1 red bell pepper, diced
1/2 red onion, diced
1 can coconut milk
2 tbl. arrowroot powder**
1 tbl. water or more as needed
4 slices gluten-free bread, toasted


Directions:
1. Sprinkle cajun seasoning over the chicken. Heat oil in a skillet over medium-high heat. Add chicken and cook until browned. Approximately 3-5 minutes.  Remove chicken and set aside.
2. Add onions and bell peppers to skillet.  Saute until onions are translucent and still have a slight crunch.
3.  In a medium bowl, add arrowroot powder and water whisk together to make a paste.  Also known as a slurry, this will be used to thicken the coconut milk.
4.  Add chicken to the veggies then pour coconut milk over the top. Bring to a boil.
5. Once it comes to a boil, whisk in the slurry reduce heat to low and simmer uncovered for 5 minutes. The sauce should reach the consistency of gravy. If two watery, make another slurry with arrowroot powder and add to reach desired thickness.
6. Add cajun seasoning, sea salt and fresh black pepper to taste. Served over gluten-free bread.
*Recipe and photos by Tanner Marino.
**Arrowroot powder is a non-genetically modified food thickener. It's a healthier alternative to corn starch.  It is available at most health food stores where the baking supplies are.  

Tanner Marino is a Chef and local foods enthusiast in Greenville, SC.  He has a passion for using simple quality ingredients and transforming them into artfully prepared delicious creations. Tanner is currently available for hire as a private chef.

Yoga Provides Many Awesome Benefits

Inversions have a vast
array of healing benefits.
From anti-aging to
reducing depression.

Yoga is an ancient form of exercise that has been around for more than 5,000 years.  Millions of Americans enjoy the health benefits of yoga.  There are many different styles of yoga.  Some are more relaxing and some provide more activity, but all will help you to become stronger, more flexible and have better balance.  Yoga will also help you to be calmer, have more energy and become more centered.  Dr. Glen Axelrod of St. Joseph’s Hospital and Health Center even claims, “Many professional athletic teams use yoga as an integral part of their training” 

Restorative yoga postures are
particularly helpful in relieving
stress and anxiety.

You can also reduce your blood pressure and heart rate by practicing yoga. You may also start to see a newfound confidence in yourself as you begin to master the yoga poses.

Yoga works to increase your flexibility by stretching your muscles. When you stretch during yoga, your muscles release lactic acid.  This may help relieve stiffness and provide relief to painful joints.  Yoga also stretches out your tendons and ligaments.  Improvements in flexibility will be noticed in a very short period of time.  Yoga has been proven to provide significant relief for low back pain by a study that was conducted by the Veterans Administration and the University of California, San Diego.  

You will also increase your strength when you practice yoga.  Yoga pose can help to build both upper and lower body strength.  You will also build your core strength with most yoga poses.  A stronger core will allow you to stand taller and look leaner.  

Yoga is a wonderful exercise in relaxation for the stressed lives we lead today. During yoga you can practice meditation, which will help quiet your mind and ease your stress.  You may also practice deep breathing while doing yoga exercises.  This will help to calm your mind.Researched performed at Ohio State University has proven that recovery from stress is much faster in women who do hatha yoga.

Yoga has many health benefits.  Just talk to anyone who does yoga and they will tell you how much it has improved their flexibility, strengthened their muscles, provided joint relief and calmed their mind.  Try it yourself and you will begin to experience all the benefits that yoga has to offer.

Guest Post by Carolyn Fallon:

Carolyn Fallon is a 20-something year old with a passion for life, fitness and overall well being.  She is an avid cycler, golfer and has known to bust some serious moves on the dance floor.  Check out Carolyn’s blog at http://fullonfit.blogspot.com!

*Pictures by Keri Rogers.

October Schedule

Upcoming Workshop:

Yoga and Nutrition: Boost Your Energy Levels Naturally $20

As fall and darkness settle in our energy levels drop.  Learn how to naturally stimulate your energy levels with yoga and healthy eating.Sunday, Nov. 11, 2012 from 4-6pm at Greenville Yoga's Augusta Rd location

Public Classes:

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

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

Sundays
2-3:30pm* Mindful Flow 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)