Vegan Staples

This year I will be giving two vegan workshops, one at Luna Yoga and the other at Wanderlust. I am just starting to work on my notes and decided it would be a good idea to create a Vegan Staples handout. Below is a list of items I like to have stocked in my kitchen. Please feel free to add your favorites in the comments box.

vegenaise

non-dairy milk: my favorite is almond milk, other options include; soy (a bit creamier), rice (closest consistency to dairy milk, but least nutrients), hemp (often difficult to find and more expensive, but lots of nutrients)

tofu: I usually use the firm blocks for cooking and occasionally the silken (soft) for lasagna or baking

tempeh: a nice alternative to tofu, a bit hardier and can be kept in the freezer

nutritional yeast: we use it mostly for dragon bowl sauce & tofu scram, it is a great source of B12

earth balance

miso: great for sauces/dressings (so many different kinds!)

veggies: onions, carrots, peppers, zucchinis, sweet potato, broccoli, spinach, kale, mushrooms, etc...

fruit: apples, bananas, tangerines, in-season fruit, etc...

veganaise: for sandwiches and dressings

chia seeds: rich in omega-3 fatty acids, I sprinkle it over salads, can be mixed with water as an egg replacement in baked goods

chia seeds

flax seeds: contain high levels of fiber and omega-3 fatty acids, sprinkle over salads, cereal, and use in baked goods

vegan chocolate chips: keep these on hand for baking

kamut flour: spelt flour is another good option, but a bit heavier (both have much more nutritional value than white flour) we use kamut in our pizza dough

tofu or veggie dogs: great for a quick dinner

field roast sausages: lots of tasty flavours, including soy-free

soba noodles: my favorite is kamut

brown rice noodles: great alternative to white pasta

nutritional yeast

whole grain bread: bread and hummus is definitely a staple in our house

hummus: our staple sandwich spread

ginger fake chicken: my husband likes to fry some up as a side dish, it always tastes to 'real' for me

maple syrup: sweetener for baking

mesa sunrise cereal: my 2 year old and I eat this almost every morning with almond milk

earth balance: butter alternative
quinoa: good source of amino acids, calcium and iron
nuts: great snack and/or salad topping, plus a good source of protein
chick peas: for salads, chanas & making hummus
lentils: high in protein, good for dhals, etc.
brown rice: much healthier than white rice

Yoga Flo for Peace Download

The 40 minute sequence from our 1st DVD Yoga Flo for Peace is now available for download on My Yoga Online.

Yoga Flo for Peace 40 Minute Practice

Visit My Yoga Online for more Luna videos.

Back to Work

For my last week of maternity leave I decided to cash in a gift certificate I got (from my amazing man) for Mother's Day. So I headed down to the Rain Spa for a deep tissue massage. What a treat! Oddly enough it's sometimes hard to find the time to take extra care of ourselves, yet it is so important. As I move into this next transition in my life, I strive to continue to find balance in work and play. With iPhones, computers, etc. it's so easy to get caught up in work, but now with Levi around I know I can rely on him to literally unplug the computer. What an amazing year it's been.

Starting back with a party: 9th Anniversary Yoga & Live Music Party, Friday, July 13th 

Treat yourself to a Weekend Yoga Retreat at Eastman Spa, July 27-29th, 2012

Healthy Girl

So excited to have just discovered the Healthy Girl community, and... I've just become one of their newest collaborators! Health, wellness and entrepreneurship... love it! Plus they're just launching their french web site, so I'll be attempting to write a bit more in french (or, I'll be writing in English and then getting Jason to help me translate to french...) Here goes...

Je suis tellement excité d'avoir découvert la communauté Healthy Girl, et je suis récemment devenu un nouveaux collaborateurs! Santé, bien-être et l'esprit d'entreprise, j'adore! En plus, ils viennent tout juste de lancer leur site en français, donc j'essaierais d'écrire un peu plus en français (ou, j'écrirai en anglais et ensuite Jason m'aidera avec la traduction.) Voilà...

 Healthy Girl Mission We promote healthy & wealthy entrepreneurship (wellpreneurship). HealthyGirl’s mandate is to bridge the gap between building wealth as an entrepreneur and maintaining personal health & wellness. We are passionate about health, entrepreneurship and wealth-building. Our reason for being is to share and educate on the ideas, events and tools that we believe to be critical to one’s success as a healthy & wealthy entrepreneur!

Retraite de Yoga, Nature, Spa...

Une retraite locale avec cuisine biologique en légumes frais, yoga, natation, des promenades en nature, la détente… située dans les merveilleux Cantons-de-l'Est au Spa Eastman…

Gâtez-vous avec un weekend de paix et de sérénité dans le décor féérique des Cantons de l'Est en vous joignant à nous pour un weekend de yoga au Spa Eastman. Vous y aurez l'opportunité d'approfondir votre technique grâce au professeurs Jennifer Maagendans et Frances Vicente, certifiées en enseignement de Jivamukti Yoga. Le programme comprend des cours de yoga fortifiant et envivifiant matinale, et une pratique plus douce le soir. Le reste de la journée, vous pourrez profiter de l'accès aux piscines, aux bains turcs, aux 15km de pistes de randonnée, au gymnase, etc. Vous pourrez aussi vous offrir un massage ou autre traitement spa offert à la carte si le cour vous en dit.
  
Située à 110km de Montréal, ses 15 kilomètres de sentiers parcourent un domaine de 326 acres de forêts et de rivières, vous invitant à succomber à la tentation de la randonnée pédestre à travers des paysages de cartes postales. Les programmes du Spa Eastman sont proposés dans un contexte de vacances, de détente et de plaisir. Avec sept pavillons grandioses, Il abrite également les salles de soins, une magnifique piscine intérieure et un centre d’entraînement moderne. Sa salle à manger accueillante et raffinée offre un panorama unique sur le fameux étang du Spa Eastman avec toute la splendeur du mont Orford en arrière-plan. La fine cuisine santé du Spa Eastman privilégie les produits de qualité les plus simples et les plus naturels qui soient –produits biologiques.

Le Spa Eastman a reçu le Phénix de l’environnement 2008 et bien qu’il ait reçu ce prix en raison de son bilan environnemental exceptionnel, c’est sa contribution au « développement de la santé durable » qui a été soulignée au moment de la remise du prix à l’Assemblée nationale.
27-29 juillet, 2012
Coût : 395$ + taxes
- 2 nuits inclus, 6 repas (option végétarian), access aux installations (piscines, hammam, 15 km de sentiers, gym, etc.) et cours de yoga

Inscrivez-vous avec la représentative du Spa Eastman Véronique Marchand tel : 450-297-3009.
Courriel : Véronique Marchand ou contactez nous 
www.centrelunayoga.com 

Click here for English version

Local Yoga Retreat, Nature, Spa...

 A local retreat with lots of organic food fresh from the garden, nature, yoga, swimming, walking, and relaxing...  set in the beautiful countryside of the Eastern Townships at the eco-friendly Spa Eastman...

Weekend Yoga Retreat at Spa Eastman
July 27-29th, 2012
Treat yourself to our weekend Yoga retreat at the Spa Eastman and tap into peace and serenity in the beautiful countryside of the Eastern Townships. Deepen your practice with classes led by Jivamukti teachers Jennifer Maagendans and Frances Vicente: one invigorating and inspiring morning class and a softer evening practice exploring meditation and pranayama. The rest of the day will be free to explore the pools, hammam, outdoor baths, 15 km of walking trails, gym, etc… or treat yourself to any of the myriad of spa treatments, massages, and other services offered on an à la carte basis.

Located on 315 acres with an incredible view of Mont Orford, the Spa Eastman is a bona fide vacation spa. With its seven pavilions for accommodation, its 15 kilometers of nature hiking trails, its gardens and picture-perfect scenery, you'll feel instantly at home. The local flora and fauna are the perfect environment for the Centre's activities, and the air, water and land come together to create a memorable setting. Enjoy local, organic food made mostly fresh from their garden. Approximately one hour from Montreal, two hours from Quebec City and a few hours from several American states, this is a destination that is certainly worth the trip.

Spa Eastman has won the prestigious Phénix 2008 in the Sustainable Development category. They are also one of the pionneers in the Réser-Vert certification process and were recently given the highest level of performance in Recyc-Québec's "Ici on recycle!" program. These honours reward our actions and our environmental consciousness: but most of all, they celebrate our fundamental values.
July 27-29th, 2012
Price: 395$ + taxes
-Includes 2 nights stay, 6 meals* (vegetarian optional), access to the installations (pools, hammam bath, 15 km of walking trails, gym, etc.) and yoga classes
* Please notify Spa Eastman if you have any food allergies.*
Registration:
Contact Spa Eastman Representative Véronique Marchand tel : 450-297-3009.
Courriel : Veronique Marchand to register, and once registered, please contact us.
http://centrelunayoga.com/events.htm#eastman

Yoga Retreat in France, May 2012

My Grandmother used to tell me stories about her trips to France as a young girl. She suffered from respiratory problems, so her parents sent her to retreat centers where they would eat healthy food, breathe fresh mountain air, exercise and take sulfur baths. I always loved listening to these stories and imagined myself one day retracing her steps and taking the time to experience something similar. It's rare that we focus on our health and well-being, for some reason it often gets put on the back-burner. In May, 2012, I'll be heading to France with Frances to recreate my grandmothers experience. I invite you to join me on this journey of health and well-being.  

"Our appointment with life is in the present moment." 

Thich Nhat Hanh

Yoga Retreat in Aquitaine, France
with Jennifer Maagendans and Frances Vicente

Take a break from your daily routine and treat yourself to a special seven day Jivamukti retreat in Aquitaine, France. Be enchanted by the majestic beauty of the Chateau La Perroterie, a lovingly restored 14th century chateau situated atop a hill with 360 degree views of the most stunning countryside in the beautiful region of Lot & Garonne.

Each day will begin with an invigorating, inspiring and uplifting yoga practice with Jennifer, enjoy leisure time exploring the magnificent countryside or relaxing by the pool and end off with a softer, meditative and reflective practice with Frances.
Vegetarian breakfast and dinner are included, leaving you lunch to explore as you please. All meals are fresh, home cooked and produced with ingredients from the local markets.

The comfortable oak-beamed bedrooms are both rustic and modern. The guesthouse is superbly located for touring and exploring; only 2 kilometres outside the medieval town of Duras with its shops, weekly market, cafes, bars and restaurants.
We hope you’ll join us for a week of deepening your practice, your understanding of Jivamukti yoga and your connection with your Self.
Chateau Perroterie as featured in International Lifestyle Magazine
Chateau Perroterie Trip Advisor
 
Saturday, May 5 - Saturday May 12, 2012
Double Occupancy: 1250$ (1125$ before March 1st)
Single Occupancy: 1400$ (1250$ before March 1st)
Reserve your spot (20 people maximum) with a $500 nonrefundable deposit. The balance will be due April 1, 2012 (or March 1st to receive discounted price). Welcome sheet and Yoga Flo DVD gift pack will be sent shortly after receipt of your registration.
Register here!
*Includes 7 nights accommodation, breakfast and dinners, 2 yoga classes daily, access to pool and walking trails, visit to Thich Nhat Hanh's Plum Village.
*Flight not included. If you are all flying, Ryanair or Flybe to Bergerac Airport is best as it's only 35 mins from the Chateau. Bordeaux Airport (Easyjet, BMI, BA and any many other worldwide carriers including a direct flight from Montreal!) is about 80 mins. Libourne Railway Station for Eurostar and Paris connections is 40 mins.
For a list of activites and excursions, click here.
To register, or for more information, please contact us at jennifer@centrelunayoga.com or frances@centrelunayoga.com.

Grounding Yoga Flo Video Download

This yoga flow class was filmed live at Centre Luna Yoga Studio in Montreal. The union of movement and breath is emphasized in this dynamic Vinyasa (flow) class which incorporates strength, flexibility, and endurance. Focus on joyful and steady connection to the earth.

Grounding Yoga Flo Video Download

This is the fourth live class video of a series 

filmed for My Yoga Online.

Jivamukti Gathering in NYC!

With a last minute change of plans we went down to NYC for the Blueprint for Joy Jivamukti Gathering and Levi's first road trip. With a week of asana classes, meditation sessions and lectures on animal rights, peace and unity, the place was buzzing! Although I wasn't able to attend all the classes, I did get to take class with David Life and Sharon Gannon. It brought me back to teacher training with so many familiar faces and the amazing energy of so many people gathered together practicing yoga and focusing on the goal of peace.

Asana lab with David Life

with Luna teachers Frances & Dawn B in NYC

my boys

Frances, one of several hundred in headstand!

Shopping for Levi's with Levi

Tofu scramble at Kate's Joint

Tea with yogini Kimberly and beau Tim

Vegan treats at Babycakes

My Mini Guru

This morning I practiced one of my classes on My Yoga Online. Levi sat in front of me in his rocking chair smiling and laughing if he liked a pose, and waved his arms and let out disapproving cries if he didn't. Practicing yoga with Levi nearby puts everything into perspective. He definitely helps me stay present and constantly reminds me to see the joy and silliness in everything!

Yoga Flo for Gratitude Video Download

Open up to gratitude with this challenging Vinyasa flow class incorporating powerful hip openers, abdominal toners and balance poses – both right side up and upside down.

Download Yoga Flo for Gratitude Video

This is the second live class video of a series 

filmed for My Yoga Online.

Centering Yoga Flo Video Download

My Yoga Online is a great resource for yoga classes. As a member you have access to tons of yoga dvds. They recently started filming live yoga classes... great for those times when you can't make it to class, but still want the group atmosphere. Here's a live class filmed with me at Centre Luna Yoga.

Centering Yoga Flo Video

This is the first in a series to come...

Enjoy!