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

Free Videos for Digestive Wellness

Two short and sweet videos with Keri and Liz Finley on healing practices for the digestive system. It's good to reboot your system after the holidays and take time to nourish your body and mind. I find myself gravitating towards a uber-cleansing diet at least once per month after a day or two of a funky diet. Eating a vegetable rich diet, drinking plenty of water and healing movement do wonders! :-)

Yoga May Help to Prevent Alzheimer's Disease

Supta Baddha Konasana - Reclining Bound Angle Pose

A recent study suggests that yoga meditation may help in reducing risk's of chronic stresses which are linked with reduced risk of Mild Cognitive Impairments and Alzheimer's Disease. Individuals affected by Mild Cognitive Impairment (MCI) may have difficulty remembering events, conversations or people. They may also have impaired decision making abilities and struggle with day-to-day tasks more than they used to. People with MCI paired with chronic stress may have an increased risk of developing Alzheimer's Disease. Chronic stress is linked with the deterioration of the hippocampus of the brain. The hippocampus acts to retrieve memories and is impacted with MCI and Alzheimer's. In a study published by Neuroscience Letters, fourteen individuals aged 55-90 suffering from MCI were separated them into control groups receiving no treatment and those undergoing 8 weeks of yoga and meditation. The specific yoga and meditation technique used was Mindfulness Based Stress-Reduction (MBSR). By the end of the 8 weeks, the MBSR Group displayed more connectivity between the hippocampus and other parts of the brain, as well as, less bilateral atrophy in the hippocampus. The atrophy was reduced in both the left and brain hemispheres overall. Astonishingly, the brain shows incredible plasticity producing change in as little as four days of MBSR practice towards reduced stress levels. Wow, that means with a dedicated practice we should be able to rewire our brain which impacts our stress, thoughts and feelings which in turn prevents disease and promotes health. One of the many reasons I love, love, love the rich practice of yoga and meditation!

See the full article here. 

December Yoga 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: 

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

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)

Sub Schedule:
I will be out of town celebrating my honeymoon from 12/10-12/20 and will have subs in all 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

Coconut Curry Soup

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My husband made the most delicious curry soup the other day. The next day I ate it for breakfast AND lunch - I finished it off the entire second quart of soup before he even came home from work for the day. It's that good! Due to several requests for the recipe he decided to write this up for you all. This recipe is by Executive Sous Chef Tanner Marino and it's a go to meal full of warming spices to soothe and nourish the digestive system. He mixes it up with different vegetables each time depending upon what we have in the fridge! Experiment :-)

Pictured here with Patty Pan Squash & Brussels

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

Ingredients –

1 Leek

1 White Onion

I small Ginger Root

1 stalk lemongrass

2 cloves of Garlic

1 head of Broccoli

2 cans of Coconut Milk

1.5# (lbs) of Chicken Thighs or Breasts

1 Tablespoon each of Cumin, Smoked Paprika, Coriander, Cardamom, Ginger, and Tumeric

4 Tablespoons Madras Curry Powder

Salt to taste

M.O.P. (Method of Preparation)

-Slice onion and leek in to small pieces and keep together, mince garlic and ginger and keep near onions and leeks, smash the lemongrass but leave in large pieces so you can extract them out at the end. Cut the Broccoli into florets and set aside

- There are 3 different ways I have cooked the chicken and my favorite was tossing them in oil and all of the same spices up top (about the same amounts of each just not as much curry) and grilling them. If you can't grill them, you could always coat them in oil and spices and oven roast them too.

- So to start the soup I turn a pot (I really enjoy my Le Cruset on this one) on to medium and add oil and a little butter. I sauté the garlic, ginger, onions, leek and lemongrass for about 8 minutes until they are translucent. Then I add the spices and really agitate the bottom of the pan to get the caramelizing started. I add the 2 cans of coconut milk and give it a good stir to make sure all of the spices get thoroughly mixed in. I add the raw broccoli at this time and after the chicken is cooked and allowed to rest I cut it into small pieces and add it to the soup.

- At this time I check for seasoning and consistency. Is it thick enough and does it have a good strong curry flavor. If not I adjust adding more spices and or thickening with a corn starch slurry (paste made of corn starch and water, add when boiling to properly thicken.) Then I let it simmer for about 5 or so minutes or just enough for the broccoli to cook. I pull out the lemon grass and sometimes hit with a little splash of lime juice before serving to brighten it up a bit and cut through the creaminess of the coconut milk. I usually serve mine with Jasmine Rice.

 Yields 2 qts of finished soup

Two Simple Ways to Clean a Yoga Mat

I get asked this question frequently from students and finally got around to creating a full post on it. Happy Cleaning! :-)

A few simple do's and don'ts:

• Do wash both sides of your yoga mat. I know this seems like a no-brainer but so many people only wash one side and then they roll the two together and the germs spread. 
• Do wash your mat regularly. I practice daily for hours and wash my mat every 2-3 days. Especially for new mats, the more you wash and use them the stickier they become. Some mats have a film on them at first that get's broken down with use and cleaning.
• Don't submerge your yoga mat in water via the bathtub or the washing machine. It will take FOREVER to dry, decrease the life of your mat, and possibly tear up your machine. 
• Don't feel like you need to buy expensive mat cleaners! You can use things you already have on hand.

Two Simple Ways to Clean a Yoga Mat:

• Mix warm dish detergent with water in a sink. Dip towel into warm soapy water and wring out excess water. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 
• Mix 1/3 vinegar with 2/3 water in a small spray bottle. Dampen a towel with water and spray vinegar solution on towel until saturated. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 

If your yoga mat allows, you can add a 3-4 drops of your favorite essential oil to either washing solution. Read label on your mat to find out if you can use essential oils on it. Some mats pore become clogged when oils are used and it will make the mat slippery. Some antibacterial essential oils are: Lavender, Eucalyptus and Peppermint. 

Drying Your Mat:

• If possible, place outside in sunshine for 20-30 minutes to air-dry. 
• Otherwise, wipe mat down with a dry towel after washing and hang over the back of a chair or over a door and allow to dry. 

Storing Your Mat:

•  When rolling your mat up flip it over so that the side you want to practice on is facing down and then roll up neatly. That way when you lay your mat down to practice the rolled edges face towards the ground instead of curling up. 

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

November Yoga 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:

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

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)

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

Mixed Greens and Salmon Salad

This is my go to salad right now! I've definitely been seen carrying this into the yoga studio several times lately as my mid-afternoon snack. I love fresh herbs in a salad it really brightens the flavor. Delish! 

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb,

Parsley is extremely nutrient rich and healing!

Nut-Free Soy-Free

Ingredients:
1-1/2 cups mixed greens (spinach, romaine, baby kale, or your favorite blend)
1/4 cup cucumber, thinly sliced
3-4 oz. wild-caught baked Cajun rubbed salmon
10 parsley leaves, coarsely chopped
1 tbl. good quality olive oil
1 tbl. lemon juice (approximately half of a lemon)

Directions:
1. Toss greens, cucumber, salmon, parsley into a container with a lid. Pour olive oil over the top and place 1/2 a lemon in the container. Place lid on top and store in fridge or cooler until ready to eat. Squeeze lemon over the top and toss enjoy. 
 *Recipe 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

My Favorite Homemade Facial Masks

Detoxifying Clay Mask

Clay absorbs toxins and leaves skin feeling smooth and healthy. Clay isn't just good for the skin it's also great for digestive wellness when ingested. It binds to heavy metals and aids in carrying waste out of the body overall.

Ingredients:
2 tbl. Bentonite Clay*
3-5 tsp. Filtered Water

Directions:
1. In a small bowl, mix a clay with water until it forms a gummy paste. 
2. Apply to face and neck. Allow to dry on skin for 10-20 minutes. 
3. Gently wipe off with a warm moist towel. Repeat 1-2x per week for beautiful skin. 

Green Tea Mask

I usually apply onto neck and chest.

Green Tea contains poly-phenols which help to reduce inflammation and redness in the skin. This mask contains Matcha an incredibly potent form of dried young green tea leaves. Great mask for soothing the skin and anti-aging.

Ingredients:
1-1/2 tbl. Matcha Powder**
2-3 tsp. Decaffeinated Tea (I like to use Chamomile - hydrating or White Tea - anti-aging)

Directions:
1. Mix matcha and tea until it forms a thin paste.
2. Apply to face and neck. Allow to dry for 10-12 minutes.
3. Rinse face with warm water and wipe with moist towel to remove.  Repeat 2-3x per month.

*You can purchase Bentonite Clay at your local health food store. Check out the Bulk Tea & Spices section for additional savings.
**Sometimes you can find Matcha powder at your local health food store. I ordered mine online through Amazon.


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 products. Keri teachers both privately and publicly around the Greenville area.

October Yoga 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:

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, 8 week class series started Sept 10th, free classes, offered at the Greenville Hospital System's 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)

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