Coconut Almond No Bake Macaroons

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3/4 cup unsweetened shredded coconut
3 tablespoons almond meal
1 1/2 tablespoons coconut butter, melted
1 tablespoon maple syrup
2 tablespoons chopped almonds
1/8 teaspoon salt
1/4 teaspoon vanilla extract
1/8 teaspoon almond extract
1/2 tablespoon milk

Directions:
Combine coconut, almond meal, chopped almonds and salt in a medium bowl. Stir together.
Add remaining ingredients except for milk and stir together with a spatula or your hands.
If you need it, (if mixture comes together enough without it, omit) add the milk so that the dough is of a consistency that will stick together enough and hold it’s shape.
Fill a tablespoon with the mixture and pack down tightly. Carefully remove the mixture using your fingers to “pop” it out of the tablespoon onto a parchment lined sheet.
Keep refrigerated.
We make no copyright claims to this recipe- please enjoy and share

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

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Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Vegan Black Bean Soup

An easy vegetarian black bean soup that’s ready in about 35 minutes.

Healthy, quick and delicious.
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INGREDIENTS
1 teaspoon olive oil
1 white onion, chopped
3 cloves garlic, minced
1 1/2 tablespoons chili powder
2 teaspoons cumin
1 teaspoon dried oregano
1/8 teaspoon cayenne pepper
Freshly ground black pepper
3 – 15 ounce cans organic black beans (do not drain)
1 – 15 ounce can organic tomato sauce
3/4 cup water or vegetable broth

INSTRUCTIONS
Heat olive oil in a large pot over medium heat. Once oil is hot, add in onions and garlic, stirring frequently for 3-5 minutes or until onions are translucent. Add in spices: chili powder, cumin, oregano, cayenne pepper and black pepper. Stir for 30 seconds then add in black beans, tomato sauce and water. Be sure to not to drain the black beans; the extra black bean juice will help to thicken the soup!
Bring soup to a boil, then reduce heat and simmer uncovered for 25 minutes. Taste and adjust seasonings as necessary. If your beans and tomato sauce wasn’t salted, you may need to add a pinch of salt. It’s up to you! Serve with crunchy tortilla chips.

We make no copy right claims, share and enjoy!

 ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Healthy No-Bake Chocolate Peanut Butter Cookies

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Ingredients
½ cup creamy peanut butter
¼ cup maple syrup
¼ cup coconut oil
2 Tbsp unsweetened cocoa powder
¼ tsp sea salt
1 tsp vanilla
1 cup quick cooking oats
¼ cup shredded, unsweetened coconut

Instructions:
Line a cookie sheet with waxed paper, set aside.
Combine peanut butter, honey salt and coconut oil in a saucepan and heat, stirring continuously, until melted and well-combined.
Stir in vanilla and cocoa powder.
Add quick-cooking oats and mix well.
Add coconut and stir until completely combined.
Drop 1 Tbsp portions of mixture onto your prepared baking sheet. Continue until you’ve used all your cookie mixture.
Let cool in the refrigerator or freezer until hardened.
Serve cold or frozen!
Store in an airtight container in the refrigerator

Please feel welcome to use and share this recipe, we make no copyright claims.

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ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Raw Chocolate Chip Cookies

Raw Chocolate Chip Cookies

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½ c. raw cashews, ground into flour
½ c. oats, ground into flour
1 T. + 2 t. maple syrup
2 T. coconut oil
⅛ t. sea salt
¾ t. vanilla
3 T. dark chocolate chips
Instructions:
Stir all of the ingredients together until well combined.
Form six cookies.
Place on a wax paper-lined plate and freeze or refrigerate until set.

We make no copyright claims please share and enjoy!

 ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

Why All The Pressure To Practice Inversions Anyway?

Sirsasana!

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Inversions are an important part of our Yoga practice. In fact, Headstand is considered the “king of asanas” because of its overall effect on the whole body. While we walk around all day, sit at desks, drive cars, and stand on our feet for long periods of time, gravity starts to take its toll on our body. Inverting our legs above our head reverses the action of gravity by moving the fluids in our body from our feet back to our head. Headstands improve and positively affect the cardiovascular, lymphatic, nervous, and endocrine systems of the body. Turning upside down not only improves our health, but also increases mood by decreasing anxiety and stress while improving self-confidence. Getting those feet above your head will give you a little shift in perspective too, throwing a new light on old habits and behaviors. Headstand is a multifaceted posture and should not be rushed. Practice self-love and move nice and slow. Increasing strength and moving with ease. Enjoy how this pose unfolds with regular practice.
If you fall out, it’s ok!
It’s true – if you fall out, it is ok – it doesn’t mean you are loved any less.

3 postures to work your way up to head stand

Extended Puppy Pose (Uttana Shishosana)
Extended Puppy Pose provides a stretch for the spine and the shoulders. Open shoulders are important for a stable headstand, especially since the shoulders are the main action unit for this pose. Opening the shoulders and stretching the spine are the first steps to creating a strong headstand base.
From Table Top pose, start to walk your hands out above your head to the top of your mat until your forehead comes to the mat. Press your hands down and stretch through your arms while pulling your hips back toward your heels. Keep your elbows off the floor, and shift your hips as needed so that they remain directly above the knees. Tuck the toes for more stability. As the shoulders open in this pose, you can start to take a cheek to the floor, and eventually the chin can come to the floor.
Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin Pose is an effective pose for strengthening the shoulders and the core. Core strength is necessary to get into headstand safely, and shoulder strength is important to stay in the headstand safely. Hamstring flexibility is also an important factor in moving into headstand. This pose will help open your hamstrings as well, making it easier to float your legs up into headstand.
From Table Top Pose, lower down to your forearms and measure the distance between your elbows by grabbing opposite arms with your hands. From there, release your hands and keep your elbows where they are. Either interlace your fingers, or place your palms flat on the floor. Start to tuck your toes and lift your hips as your legs move toward straight. Let your head be heavy on a relaxed neck as you press into the elbows to move your chest toward your thighs. Start to walk your feet in toward your elbows as you find more space in your hamstrings. Feel the stretch in your shoulders as you engage your core to keep your back from arching.
Swimming Dolphin Pose (Makara Adho Mukha Svanasana)
From Dolphin Pose, you can start to move into Forearm Plank and swim your dolphin by moving between the two poses. This flow will increase the strength in your shoulders and core even more, preparing for headstand.
From Dolphin Pose, walk your feet back a little, and inhale as you start to move your shoulders forward, shifting into a forearm plank. Keep the core engaged as you expand through your collar bones, and lengthen through the crown of your head. Your body will find an even line: shoulders, hips, and heels. Start to exhale, and lift your hips back and up while pressing your elbows and wrists firmly into the floor. Keep flowing from Dolphin to Forearm Plank, pairing the breath with movement.
Are you ready to try? Remember the rules
The Book Rule – If you opened a book and tried to make it stand upright, how would it look? Your headstand’s foundation should look the same. Shoulders over the elbows with the hands clasped. If your elbows are too far apart, you’ll fall forward or back, and the same would happen if they were pulled in too close to each other – it’d be impossible to keep your balance. Back to your book image: if you spread the ends too far apart, it’ll tip over, right? Same goes for your body!
The “L” Rule –Make an “L” with your right hand using the index finger and thumb. Bring your thumb to your nose and stretch your index finger to your scalp and move it as far back as it’ll go without moving your thumb. Wherever the index finger stops is about where the pressure should be when you’re balancing.
So, now you have your solid foundation, you know where the pressure will be applied. Snuggle the head down, pop the hips up like you’re doing a downward dog, and walk the feet towards the face until it feels like you’re about to tip over. Stop here, and try pulling one knee into your chest, and then the other. There’s no kicking in headstand and no reason to try to send both feet up in the air, not now. Practice and all is coming. When you feel balanced and are ready to send your feet up, try to find Tadasana, in headstand, its easy, it’s a standing posture but upside down.
Something that I see much too often and even when I try to be very clear in class is people sitting up right after and inversion, you should stay low after you are finished. The excitement of headstand can take over and students tend to “pop” up into a seated posture. This has the potential to make you light headed, dizzy or give you a head rush. Take your time keep your head down for five breaths if you can.
The ability to perform headstand does not define you or your Yoga practice, take your time and enjoy the journey.

xoxo  Minh – sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Raw Vegan Strawberry Lime Cheesecake

It’s strawberry season in Thailand!

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*Make sure all ingredients are at room temperature before starting
Crust Ingredients:
• 1 cup raw almonds
• 3 soft l dates, pitted
• 1 tbsp. maple syrup
Place all crust ingredients into a food processor and process into a fine sticky crumble. Transfer the mixture into your spring form pan and press down into a crust shape. Place in the fridge while working on the filling
Filling Ingredients:
• 1½ cups cashew nuts, pre-soaked and strained (cover with water overnight or with boiling water for 15 mins for a quicker version to soften the nuts, then strain)
• 9 tbsp. maple syrup
• 5 tbsp. coconut oil, liquefied
• 7 tbsp. lime juice
• zest of 1 lime
• 1 tsp pure vanilla extract
• ¼ tsp salt
• 1 cup fresh strawberries (or if using frozen, make sure they are thawed out to room temp)
Blend all filling ingredients into a smooth mixture. Transfer this mixture, into the pan over the crust.
Cover the pan (I like to cover it with paper towel then a sheet of plastic wrap and an elastic to help it not get too much of a frost bite, but it’s optional) and place in the freezer for approximately 5-6 hours or preferably overnight for the cake to set. Remove the cake from the freezer for about 15 mins before serving.
Garnish with fresh strawberries

Please feel free to share and use this recipe, I make no copyright claims.

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

1385599_798111486962972_2266051699292325542_n

Max is a 200 hour RYT and co-director of Yogatique Bangkok. He has been a vegan, long distance runner and avid skateboarder for over 20 years. He thinks life should be filled with a good sound track, a good work out, a good dog and good food.

You Are Enough

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You are enough.
The words are simple enough, but the meaning is often dismissed
1. There is no perfection. Anyone who believes there is or insists that you should attain that status is not worth your time.
2. There is no goal that you could ever achieve that will convince you that you are enough. If you don’t already believe it before you get there, you still won’t once you do.
3. You are an incredible person.There is something in you that sets you apart from everyone else. You need to find that thing and you need to embrace it. Nurture it.
4. Other people’s opinions, external comparisons, and your own negative self-talk may have brought you to a place where you question your self-worth. Some days are worse than others, but realize that on every day you are enough.
5. As long as you know you are enough, no one can ever tell you that you’re not.
I believe in you

xoxo  Minh sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Resolutions

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It is that time of the year again.
We all start planning to chance the things that we didn’t like about ourselves or our situations during the past twelve months. Yoga teachers are no different.
I would like to make some changes for the upcoming year as well, but I don’t want to start the year with some trendy gratitude challenge (I am truly grateful everyday)or some grandiose “kick start” fitness challenge (kick start sounds painful to me).
I want to mark this new year in a nourishing way for myself, so I sat down and wrote out some of the things that I would like to change or add to my life in the upcoming 365 days. If you would like to join me, please feel welcome to share the simple things that you would like to change or add to your life. You can follow my posts on my Facebook page and the studio’s Instagram account.
Here’s to a great 2017

• Keep things in perspective.

• Remember that nothing lasts forever. No matter how terrible it feels now, it won’t always feel that way.

• Breath. Seriously. Mindfulness practices can help keep you in the moment.

• Don’t be afraid to take a break if you need to. Sometimes you need time to evaluate things properly. Treat yourself at least once a week #treatyourself

• Do something nice for other people. It’s been proven in many studies that helping others can make us feel better about ourselves.

• Talk. To anyone that will listen. About anything. Isolation makes problems seem a lot bigger than they are.

• Practice makes perfect. Stay on you mat, at least three times per week. #getyourasstoclass

• Take a photo every day for a year #365daysofpictures

• Ask for help, and take it

• Explore somewhere new at least once a month, no matter how close to home it is.

xoxo  Minh sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Calamitous Times Call for Coffee

 

I don’t remember when I became a coffee drinker.
I was not one of those people that started at 12 or anything; it was probably in my mid 20’s.
I remember my first coffee maker, it was one of those old 70’s Melita ceramic jobs, where you pour water into a ceramic basket of grounds and it drips down. Not fancy, but it did the job and when I look across my desk into the kitchen a make shift version of the above is still “doing the job” today.
I can talk about growth during Yoga class, but for me apparently some things remain almost exactly the same.

I like coffee, the smell, the taste and most specifically the “act” of coffee, wither it is making it or going somewhere to consume it. I’ve never analyzed it much; I just enjoy it from a very base perspective. If I was to look at it deeper, it probably makes me feel like an adult. I have memories of my dad setting the timer on his newfangled electric coffee pot, so it would be ready for him when he got up in the predawn hours to go to work. Some days the smell would wake me up and I would watch him pack his lunch in his old lunch box, fill a thermos with Joe, pull on those grey wool socks and lace up his work boots to head out the door, into a day where the moon was often still in the sky.
I think coffee makes me feel comforted.

I have cut back considerably on my coffee consumption in this incarnation of my life. I have a cup every morning and perhaps one other before Noon, but only once a week. Coffee feels like a guilty pleasure, something special, something that is mine and I don’t really want to change that relationship. Caffeine aside, I think that feeling this way about something could actually be good for me.
Coffee makes me happy.
Who doesn’t want to be happy?
In fact, I would encourage everyone to do one simple thing each day that makes you happy.

In November I begin practicing with a Yogi trying to “get back” to herself. We have set aside three months to practice together. Recently the everyday demands of my life, my job and business have been pulling me away from myself. I am going to take the opportunity to join her on my own voyage back to me.

Coffee is definitely “me” and I don’t want to change that comfort but I am going to try to change the relationship a bit. There has been lots of talk about Bullet Proof Coffee over the past few years and although I have tried it (yes, I have put butter in my coffee). I just never “got it”.
With some trial and error and a bit of online research I have cobbled together a Vegan alternative that works for me.

For the next three months this will be my start to what often becomes my calamitous day

• 1 ¾ cup brewed coffee
• 1 teaspoon (2 grams) ground turmeric powder
• 1 teaspoon (2 grams) ground cinnamon
• ¼ teaspoon (0.5 grams) chili powder
• 2 tablespoons (30 ml) unsweetened full-fat coconut milk
• 1 tablespoon (15 ml) coconut oil
• 1-2 drops alcohol-free stevia
Add all ingredients to the jug of your high-powered blender. Blend on high for 1 minute. Transfer to a cup and enjoy.

 xoxo  Minh – sherriSherri (Minh) Lowe is a 200 E-RYT teacher and co-founder of Yogatique Bangkok. She is a fifty-two year old Canadian transplant living in Bangkok. When she is not rolling around on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, talking to random dogs, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them

Prenatal Yoga Classes start in September

Prenatal Yoga -.There are tremendous benefits to be gained from doing yoga while pregnant. At Yogatique, our prenatal classes offer a chance to build a community of moms, share in the experience of being pregnant, and discuss the world of birth. It is also an opportunity to tune-in and honor both your body and your growing baby. The classes will utilize yoga Asana that build strength and stamina, balance, and breathe work to help support your body as it changes through pregnancy. Learn techniques to calm the nervous system and to connect mind, body, and spirit that will offer benefits for the lifelong journey of motherhood. Class are taught in English.

Our prenatal Yoga classes will start on September 2, 2016.
Classes will be held on Wednesday and Friday at 11:30 am – 60 min classes
700 Baht for drop in or 6,000 Baht for 10 class pass (valid till the birth of your baby)