Five Things You May Not Know About Yoga

A random top 5 on the ins-and-outs of Yoga practice...

1. Yoga is great for your health overall. It's a holistic way of mixing and synching the mental, physical and spiritual dimensions of living. Yoga asana (physical practice) helps to create health in the body and reduce pain.
2. It's not all fairy-dust and infinite bliss, yoga is a serious practice that should be performed safely. Find a qualified or Registered Yoga Teacher near you to work with an educated guide.
3. You get the most out of Yoga if you practice at least 2-3 times per week at the minimum. Take a little time every day to breathe deep and be present in your body..
4. Yoga is a detoxifying practice. Asana can be like a massage to the tissues of the body while interacting with several organic systems (like the nervous system). Wait for atleast 30 minutes after class then drink two glasses of warm or room temperature water to rehydrate your body.
5. Your yoga practice should be all about you! It's one time in life when you're really invited to nourish the roots of your own being. Move a little slower if you want to. Hang out in child's pose for half the class. Be you... Yoga is about listening to your own being to create homeostasis. From that place of balance we are better partners, family, and friends to the people and communities we serve. Exercising through yoga or any other form several times a week is fantastic self-care that benefits the world around you! :-)

Article by Keri Marino owner of Yoga Unique. Check out the new website here: Yoga Unique

Delicious Berry Cheesecake

This recipes is dangerously good... so good that even my husband ate several servings of it throughout the week. That rarely happens when I make a health inspired dessert. ;-) It is actually creamy like a traditional cheesecake and full of flavor. Love this recipe!!! 

Dairy-Free, Gluten-Free, Paleo, Raw, Soy-Free, Vegan


Ingredients:
Crust
1 c. almonds
1 c. pecans
1/4 c. Enjoy Life chocolate chips
3 tbl. cocoa powder
pinch of sea salt
5 medjool dates
 
Fruit Mixture
1-1/2 c. fresh cherries, pitted
1-1/2 c. fresh organic blueberries

Cheesecake Filling
3 c. raw cashews, soaked for 4 hours
2 c. unsweetened coconut milk (vanilla)
1/2 lemon
1/3 c. honey
pinch of sea salt
1 cup plus 2 tbl. coconut oil
3 tbl. arrowroot powder mixed with 2 tbl. cold water

Directions:
Crust
1. Put all crust ingredients except medjool dates into a food processor. Process until finely chopped. Add dates one at a time until coarsely chopped. Should be able to stick together when pressed between two fingers.
2. Press pie crust into a 6 inch spring form pie crust until it forms a thin layer around the bottom of the pan. Set aside.

Fruit Mixture
1.  Blend cherries and blueberries until thoroughly mixed. Pour into airtight container and place in fridge.

Cheesecake Filling
1.  Strain liquid from cashews. Combine cashews, milk, lemon juice, honey and salt in a blender. Combine arrowroot powder with water in a small cup. With motor running on low slowly added melted coconut oil and arrowroot liquid.
2. Remove 1/3 of the plain filling and store in the refrigerator until needed. Add berry mixture to the remaining filling and blend to combine.
3. Pour half the fruit filling over the pie crust. Drizzle maple syrup over then top with remaining fruit filling. Tap the mold to settle. Place in freezer for 20 minutes. 
4. Remove and top with plain filling. 
5. Place cheese cake in freezer for another 2 hours. Once solid top with pecan halves and fruit for eye appeal. Store in the refrigerator.
*Recipe and photos by Keri Marino.

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


 

August Schedule

Private Yoga Classes and Yoga Therapy:
Private Classes and Yoga Therapy are offered 6 days a week in a variety of locations around the Greenville area for individuals, couples, families, and groups of all sizes. By appointment only, contact us @YogaUnique.KeriMarino@gmail.com for details.

Public Classes

 

Monday

NEW 10:45-11:45am Therapeutic Yoga $10

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Wednesday

 NEW 10:45-11:45am Therapeutic Yoga $10

 
Thursdays

12:30-1:45 Yoga for Cancer Survivors Free* (Last class on 8/11. New 8 week series begins on Sept. 10th)

5:45-7pm Mindful Flow Yoga $10

Friday
NEW 10:45-11:45am Therapeutic Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All public classes at Greenville Yoga at the Augusta Road location.

*Yoga for Cancer Survivors is offered in through the Greenville Hospital System's Center for Integrative Oncology and Survivorship in the mezzanine.

Slow-Cooked Dry Rubbed Baby Back Ribs

Pre-oven...these smelled delicious while cooking!

Although, these aren't something I recommend you eat every week I have to admit...I've always enjoyed the savory feeling of enjoying a few fall off the bone ribs. There is something literally warming about the experience. This recipe is our rendition of a memphis style rib with some added spices that are great at igniting the digestive fire. It's much lower in sugar that many dry rubs out there. It is only sweetened with one tablespoon of coconut sugar which has a lower glycemic index and higher fiber content than cane sugar. I'm often asked why adding any sugar is necessary (because I oftentimes only add very small amounts). Seasonings like sugar and salt really help to enhance the flavor of the food - it makes it pop. I've realized over the years that healthy food is only good for me...if it's tasty enough for me to want to eat it. I'm over making disgusting no-flavor foods for them to rot in my fridge. :-) Hope you enjoy this delectable recipe as much as we did.

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

Ingredients:
2-3 lbs. pasture raised baby back ribs

Makes extra rub that can be used with pork and beef.

Rub:
1/3 c. paprika
3 tbl. mustard powder
3 tbl. onion powder
3 tbl. garlic powder
3 tbl. chili powder
2 tbl. oregano
1 tbl. sea salt
1 tbl. coconut sugar
3 tsp. cumin
2 tsp. cayenne
1 tsp. coriander
1 tsp. allspice
The rub recipe yields around 1-1/2 cups. You'll only use a few tablespoons for these ribs.

We served ours with a fresh salad.

Directions:
1. Score the ribs by slicing X's into surface of the skin. Drizzle with oil and then rub spices over the ribs. 
2. Preheat oven to 300 degrees Fahrenheit. Place ribs on a baking pan and cook in preheated oven for 2-2 1/2  hours until desired tenderness is reached. 

Serves 4.






*Recipe and photos by Keri Marino.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

Why I Practice Yoga

Me in Camel Pose 2009.

My first yoga experience was at home with a Rodney Yee DVD. The first time I came into Down Dog I literally yelped with discomfort. After long-distance running for many years my legs and hips were super tight. I wasn't anywhere near being able to touch my toes and stretching was extremely uncomfortable. Yet, somewhere deep inside I felt drawn towards the practice. Then one day, I got up the courage to attend an actual yoga class at my university recreation center. The teacher was a skinny dude with a calm voice and an observant personality. I had a hard time following along with all the lefts and rights. At one point in the class the teacher walked my way leaned over, giggled softly, and asked me in a non-judgemental way, "What are you doing?"  He helped me find the same position as the rest of the class without skipping a beat. I had a really hard time focusing my mind at first. It was hard not thinking about 100 other things...like how stupid my clothes looked compared to the cute clothes on the pretty girls practicing beside me.

Somehow, by the end of the first yoga class I was actually able to listen. I heard the teacher talk about focusing on your breathing and noticing the sensations in the body. He helped us to be really present and mindful of the experience. At one point or another, my hyperactive self-critical mind stopped controlling my experience.  I did something I probably hadn't really done in years...I actually relaxed.

I left that class and felt light, free, and happy. After that class I kept practicing at home and in yoga classes through the rec center several times a week. I discovered that yoga not only helped me feel better in the short term but also with my long-term health goals as well. Chronic low back pain went away, I started eating healthier, my stress levels dropped, and my digestion was stronger. 

Me in a variation of Side-Plank 2013.

Feeling better was and has always been the main reason I practice yoga. When I take the time to practice yoga in some way (it has many forms) I always feel better about myself, my body, and the world around me. When I feel better I am a better person... I have clearer thinking, lower stress levels, and I am more kind to myself and others. 

Some days when I practice I only focus on breathing and poses. Others I only do meditation or chanting. Many days I do all of the above, it just depends upon what I need to balance me out that day. Yoga has this incredible way of being customized to whatever your needs are. I practice yoga because I want to be a healthy happy person. I want to help others, and the best way to help others... is to help myself. :-)

 Be As You Are.


Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

July Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays

12:30-1:45 Yoga for Cancer Survivors $Free* 

5:45-7pm Mindful Flow Yoga $10 

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

*Yoga for Cancer Survivors is offered in through the Greenville Hospital System's Center for Integrative Oncology and Survivorship in the mezzanine.

Subs for July:

I will not be offering private or public yoga classes from 7/12-7/16. I'm getting married - woot woot! :-) My classes at Greenville Yoga will have subs starting on Thursday 7/11.  

Private Yoga Classes and Consultations:
Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Health education consultations are available as well see website for details (www.BAYAWellness.com)

Yoga Therapy and PTSD

This past weekend while at Yoga Therapy Teacher training at the Asheville Yoga Center we had a panel of speakers visit our classroom. These individuals were all regular people just like you and I. They each had a history of traumatic injuries and experiences, previous addictions, and co-morbidities. All of them had experienced tremendous gains by bringing yoga into their life. They claimed improvements in energy levels, reduced pain, and ability to reduce intake of medications. These same women also admitted to having experienced discomfort and/or set backs from practicing yoga in an inappropriate way. For example, not honoring the needs of the practitioner (you!) and being ego driven. In my experience It's important to practice yoga with a lot of mindfulness. The healing tradition of yoga is an incredibly powerful practice of transformation. It's the practice of getting to know yourself and is best when practiced with a trained yoga teacher or therapist.

I heard through the yoga community that June is PTSD Awareness Month so here's a clip about some of the research of yoga and treatment of PTSD. 

Yoga for Sleep and Stress

Here's another free video from our series. This video is about using the healing tools of yoga and smart nutrition choices to nourish our bodies and minds. It features Keri and local yoga teacher, Liz Finley. It's just over 10 minutes and loaded with great tips! :-)

Check out Keri @BAYA Wellness and Liz Finley @ Liz Finley Yoga

Veggie White Spaghetti

Another one of Chef Tanner's gluten-free dairy-free comfort food creations. It's definitely a throw together dish of all the different vegetables and meats we had left over at the end of the week. He said this dish reminds him very much of one his mom made frequently growing up. We topped ours off with a tiny bit a grated goat gouda cheese. It was delicious and very simple! :-)

 

Candida diet, Dairy-Free, Egg-Free, Gluten-Free, Paleo

Ingredients:
 1/4 lb. vegan butter
 1/2 small yellow onion
1-2 tbl. water
1 lb. wax beans, cut on the bias into 1 inch pieces
1 cup broccoli, cut into florets
2 tbl. prepared sun-dried tomato pesto (we used a dairy-free and gluten-free kind we bought at Earthfare)
4 boneless skinless chicken thighs
1/2 lb. mild italian sausage
1 medium sized yellow squash
1 medium sized zucchini
1/3 c. cherry tomatoes
salt to taste
1 tbl. fresh basil
1 tbl. fresh parsley

Directions:
1. Melt butter and water in a large skillet over low heat. Thinly slice onions and toss in heated butter. Cover and simmer the onions for 8-10 minutes or until melted. Stir occasionally.
2. Boil water and blanch wax beans and broccoli for 1-2 minutes. Strain the beans and add to the butter and onion mix.
3. Place chicken thigh ins a medium sized bowl and coat in sun-dried tomato pesto. Set aside. Preheat oven to 350 degrees Fahrenheit.
4. Julienne yellow squash and zucchini using a julienne vegetable peeler.Set aside.
5. Strain the butter, onion, wax beans and broccoli. Set aside.
6. Use the same skillet to brown the Italian sausage and break up using a spatula.
7. Sear the chicken in a skillet over medium-high heat for 1-2 minutes per side. Place in a pre-heated oven until cooked through (approximately 8-10 minutes).
8. Once sausage is browned, add wax beans, broccoli, onions, and cherry tomatoes; simmer on low-heat. 
9. Once chicken is fully cooked, let cool 3 minutes. Chop into bite size pieces and add to skillet.
10. Toss in yellow squash and zucchini. Stir to combine. 
11. Season with salt and top with chopped fresh herbs.  

*Recipe by Chef Tanner Marino and Photo by Keri Rogers.

June Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays

12:30-1:45 Yoga for Cancer Survivors $Free* 5:45-7pm Mindful Flow Yoga $10 

 

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 
All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels. *Except Yoga for Cancer Survivors which is offered in the Mezzanine of the Center for Integrative Oncology and Survivorship in the Greenville Hospital System.

Private Yoga Classes and Consultations:
Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Health education consultations are available as well see website for details (www.BAYAWellness.com)

Simple Heavenly Braised Kale

I've got to say that a big bowl of greens is one of my favorite things on the planet. It just makes my body and soul happy. I used to think that great tasting foods had to have a ton of different ingredients and spices. Since dating my chef fiance Tanner, I've learned that often times the most delicious foods are the simplest ones where the quality of the ingredients shine for themselves. This has got to be one of the easiest recipes I've ever posted on here - but it is so incredibly delicious. Hope you enjoy as much as I did this morning for Breakfast. Cheers to eating well! :-)

Candida Diet, Dairy-Free*, Gluten-Free, Paleo, Nut-Free, Soy-Free

Ingredients:
1 tbl. butter or coconut oil*
1/2 medium yellow onion, finely chopped
2 small garlic cloves, minced
1/2 bunch Lacinato Kale, de-stemmed and coarsely chopped
2/3 c. homemade chicken stock
sea salt and pepper, to taste

Directions:
1. Heat butter or coconut oil in a skillet over medium-high heat.
2. Saute onion and garlic until translucent (approximately 3-5 minutes).
3. Add kale and chicken stock. Simmer stirring occassionally until kale softens. Approximately, 8-10 minutes. 
 *Recipe and photos by Keri Rogers.

 I served my breakfast as pictured above with 2 scrambled eggs and a few thin slices of homemade dairy-free and gluten-free blueberry bread topped with sunflower seed butter. Pictured to the left is my favorite brand of Sunflower Seed Butter because they don't add any GMO oils, sugar or salt. Love this stuff! :-)


 Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

Yoga for Diabetes

May's new free yoga video is all about how to harness yoga and healthy lifestyle to promote health for those affected by Diabetes. Feature's Keri and her close friend Liz Finley. It's less than 10 minutes and loaded with straight forward nutrition advice. :-)

Coconut Macadamia Chocolate Chip Cookies

Some days just call for a cookie! :-) I'm always looking for healthier ways to make delicious treats that aren't loaded with heavily processed flour, gluten, and sugar. Love this as a quick and easy go to option. We store these in the fridge and heat them up for a few seconds before enjoying. Yum! 

Dairy-Free, Gluten-Free, Paleo, Soy-Free

Ingredients:


2 eggs
2 tbl. honey
1 tsp. vanilla
1/3 c. coconut oil
1/2 tsp. cinnamon
1/2 c. coconut flour
dash sea salt
1/3 c. chocolate chips (enjoy life - dairy free, soy free and nut free) 
1/3 c. macadamia nuts, unsalted
1/3 c. dried shredded coconut, unsweetened
1-4 tbl. unsweetened coconut milk

Directions:
1. Preheat oven to 375 degrees Fahrenheit.
2. Mix dry ingredients together except chocolate and macadamia nuts in a medium sized bowl. Until the coconut flour has no more chunks.
3. Heat coconut oil just until melted whisk in eggs, honey, and vanilla.
4. Pour wet ingredients into dry ingredients and stir to combine. 
5. Add chocolate chips and macadamia nuts. Depending upon dryness of mixture add 1-4 tbl. of coconut milk until it reaches desired consistency.
6. Spoon mixture out by the tablespoon onto a lightly greased baking sheet. Flatten them out into a cookie shape.
7. Bake for 15-20 minutes. 

*Recipe and Photo's by Keri Rogers. Recipe inspired by: http://ohsnapletseat.com/2013/02/04/gluten-free-coconut-flour-chocolate-chip-cookies/

 Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are!

May Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays
5:45-7pm Mindful Flow Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

Private Yoga Classes and Consultations:

Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Health education consultations are available as well see website for details (www.BAYAWellness.com)

Yoga Offers Relief for those with Low-Back Pain

According to a research study by the National Institute of Health, Yoga provides relief for those suffering with low-back pain when conventional health care has been unable to offer any relief. Recent studies suggest that a carefully adapted set of yoga poses can reduce pain in the back and promote quality of life. I love this video because it not only suggests it's healing capacity AND it emphasizes the importance of practicing yoga safely. When you are truly practicing yoga you are intuitively listening to and attending to the needs of your body and mind. Over years of practice I've realized that not every body should do every yoga pose, breathing practice, mantra, etc. We are all unique and ever changing. Our yoga practice should be a constant evolution that honors where we are in the present moment. Research like this is such a great affirmation that yoga with right application heals! :-) 

Spicy Crock-pot Chicken and Vegetable Soup

Chili and soups are definitely a go to food for me in the morning. I love how warming they are and how it can pack everything my body needs into one bowl. Best part is chili and soup are always better the day after so it's the ultimate reheat and eat food. When I have breakfast daily I try to sit down for 6-10 minutes and relax. It helps me prepare for my day. I can literally jump out of bed and run a million miles an hour. My body is wired on alert as soon as I wake up and something as simple as having breakfast that I have to sit down and eat makes me slow down so I can organize my mind and day. How do you set yourself up for a good day?

This is my latest creation and it's full of healthy nutrients like protein, vitamins and minerals. It's also full of nourishing fats from the coconut which will give the brain what it needs to guide you through a day of clear thinking! This soup is also loaded with fresh vegetables and dietary fiber for a healthy digestion.

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

Ingredients:
2 tbsp bacon fat or coconut oil
4 cloves garlic, minced
1 large yellow onion, finely chopped
4 small stalks celery, finely chopped
1-1/2 tbl. cumin
1-1/2 tbl. smoked paprika
1 tbl. ms. dash original seasoning mix
1 tsp. chili powder
1-1/2 lb. chicken thighs with bones
1 green bell pepper
5 kale leaves, stemmed and finely chopped
2 yellow squash, cut into half moons
1 can rotel with green chilies
3/4 c. coconut cream (could use 1 can of coconut milk)
1 qt. homemade chicken stock
sea salt
2 tbsp. fresh cilantro, chopped (optional)
1 avocado, cubed (optional)

Directions:
1. Heat bacon fat or oil in a large skillet over medium-high heat. Add garlic, onions, and celery. Saute 4-6 minutes until onions start to turn translucent. Add in spices. Stir and cook until fragrant (1 minute). Place vegetable mixture into a crock-pot.
2. Add all remaining ingredients to crock-pot except cilantro and avocado. Cook on high for 2 to 3 hours or until thoroughly cooked.
3. Remove chicken thighs and let cool 5 minutes. Using two forks pull the chicken from the bones and shred apart. Then toss chicken back into chili and stir to combine. 
4. Top with fresh cilantro and avocado and serve. :-)
*Recipe and photo by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are!

Yoga for High Blood Pressure

Here's another free yoga video featuring Keri and her friend Liz. This video is 11 minutes long but jam-packed with health tips. :-)

April Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays
5:45-7pm Mindful Flow Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

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)