Marjorie Nass

New Blog post 2/1

marjorienass — Wed, 01 Feb 2012 23:38:33 +0000

was is it this easy?

Raw Chia seed pudding

marjorienass — Wed, 11 Jan 2012 18:42:00 +0000

I made this Chia Seed Pudding dessert with Mesquite Cashew Mylk instead of plain almond milk and it’s fantastic. I took it to a pot luck and everyone raved and asked for the recipe, so here it is!

Via Yogahealer.com
Mesquite Cashew Mylk
1/3 cup soaked almonds
one cup soaked cashews
4 cups water
pinch seas salt
four tbsp mesquite powder (Available at health food stores)
Blend and strain

To make Chia Seed pudding wisk and blend one and 1/3 cup chia seeds to the mylk
add
1 tsp vanilla extract OR 1/2 fresh vanilla bean.
1 tsp cinnamon
use a wisk to keep out the clumps after ten minutes, and refrigerate for two hours or more. Serve and enjoy.

How Yoga Hurt Me, How Yoga Healed Me

marjorienass — Fri, 06 Jan 2012 23:03:00 +0000

As life long New Yorker, born to two parents who are lifelong New Yorkers, I began reading the New York Times in elementary school. The New York Times article entitled how Yoga Can Wreck your body“ is so sensationalistic, it will discourage individuals who’d greatly benefit from yoga, and this would be a big loss. Along with the physical risks inherent in moving ones body, yoga can save lives. It saved mine.

I had just begun practicing yoga in 1998 when I suffered a serious life threatening major depression requiring hospitalization. My first time back on the mat was a few months later when a dear friend from college came by and urged me to practice a few poses along with her. An essential element for depressed patients who have been largely physically immobile is movement. When the body remains sedentary, the mind goes to the same thoughts again and again, and can getstuck in some seriously dark places. Yoga began to open up sensation and reveal light in my body so I could get out of the darkness of my mind.

I began to go to yoga classes, sometimes my sole activity for entire day. Since I’d been in bed for the better part of several months. I was physically stiff, shut down, and unable to sleep without medication. The yoga classes were terribly hard, even the basic level classes, and I experienced intense sweating, and even shaking in my body. But without exception, I felt better afterwards. The poses gave my mind a rest from the distressing thoughts I couldn’t escape. But because my shoulders,in particular, were so tight, there were poses I had no business attempting, including chaturanga and upward facing dog, which are taught in nearly every “yoga flow” class, as well as full wheel and headstand. While practicing shoulder stand and plow, I experienced bruises on the vertebrae of my neck because of my tight shoulders. Soon I began experiencing pains in my neck and shoulders, and tingling in my arms. But the yoga was healing me on a deeper, emotional level. Sometimes the physical pain was severe enough to force me to miss class. More often I would just skip the poses that hurt. During my first teacher training in 2001, my neck was in spasm one day, and when I couldn’t sit up, had to remain lying on the floor during one of the sessions. I received shiatsu and deep tissue massage,which provided relief, but none of my yoga teachers had any answers for me in terms of the physical practice.

When one of my fellow teacher trainees offered me a private healing session, we focused on making space in my upper body, shoulders, and neck. My heart hurt as it opened up. My shoulders and neck no longer did. In 2002, I found Anusara yoga, and my teachers Amy Ippoliti, Elena Brower, Anusara Yoga founder John Friend, Ellen Saltonstall, and Zhenja LaRosa. I also found an amazing community of supportive students and friends.

With the Anusara Universal Principles of Alignment, I learned to make space in my body, which had been so diminished by the depression. I learned to strengthen my body while in alignment, and create clearer boundaries in some of my hyperextended joints. And ultimately Ihealed over the period of a year. AlthoughI still experienced occasional discomfort while practicing, the pain became my teacher, and I learned how to align even more precisely, and to listen to my own body’s wisdom. When I started teaching what I’d learned, the same principles helped hundreds of students out of pain, and it was often pain they’d been experiencing for years.

At 47 my body is stronger and more flexible than ever, and I have a daily practice and take two or three open or advanced classes per week. Although never naturally flexible, yoga has opened up my body in a way I never thought possible. I follow a specific ayurvedic regimen of foods that nourish my body and my mind, and I receive acupuncture and structural integration, a form of body work, on a regular basis. I no longer suffer from depression, but know that had I stopped practicing asana because my body hurt, I never would have healed the deeply imbedded emotional pain. One thing is certain, whatever physical pain I had was never as severe as the depression,and I guess that’s why it never occurred to me to stop practicing yoga.

If you’re new to yoga, find a class that’s for beginners, find a teacher who explains the poses and the reasons how and why to align your body safely in a way that you truly understand, because it’s not about the yoga poses, it’s about being more present in all areas of who you are. One of the definitions of yoga means to engage in the world more fully, stepping completely into the fullness of the experience of who we are meant to be. My wish is that we all step in safely and with the right guidance.

Light Winter Supper

marjorienass — Sat, 17 Dec 2011 20:21:00 +0000

Since I’ve been enjoying preparing/cooking most of my own food the past six months, when three friends and yoga teachers who meet a few times a year planned to be at my place, I jumped at the chance to share some simple quick recipes, and they were all a hit.
I had a super busy week, and other than roasting the squash ahead of time, all the prep took less than one hour.

Gratitude to Cate Stillman, Yoga Healer, for the recipes, initially in the yogahealer post Fall Cleanse packet. I’ve tweaked her original recipes after making them myself a half a dozen times. Thanks to my Mom who taught me how to be a cook in the kitchen without necessarily measuring. Please use organic ingredients whenever possible.

Butternut Squash Soup – 6 servings
Use organic ingredients whenever possible.
One butternut squash
2 tablespoons ghee, butter or oil
1 leek, chopped
1/2 teaspoon nutmeg or cinnamon
4 cups vegetable or chicken broth (or two veggie broth cubes plus 4 cups water)
one can coconut milk
salt and pepper

Roast a butternut squash. Treat it like two separate vegetables when preparing to roast. Cut off the bulb of the vegetable, and scoop out the flesh and seeds. Halve the other, oblong part of the squash. Roast flesh facing down in a half inch of water, for 1 hour at 375 degrees or until you can easily pierce the squash. Let cool, scoop out the flesh from the skin and set aside.
Heat butter or ghee and sautee the leeks for 5-7 minutes in a soup pot.
Add nutmeg, then butternut squash and broth. Cook for 10 more minutes
Either use an immersion blender(my choice) to puree or transfer to a blender or food processor and blend until smooth.
Add the coconut milk and salt and pepper to taste, and blend again.

Stovetop brussel sprouts with leeks,lemon and pecans
Six servings, or less if you love brussel sprouts like I do.

one pound brussel sprouts, preferably the small size
two tablespoons ghee or oil
one half leek, minced
one lemon
one half cup toasted pecans
salt and pepper to taste
Peel the outer leaves off the brussel sprouts, then trim the roots. If the sprouts are large, cut them in half.
Sautee leeks in ghee for a few minutes, add brussel sprouts and saute continuously for about 10 minutes.
Add fresh lemon juice, pecans and salt and pepper to taste.

Chocomole Raw Chocolate pudding
Four servings

two ripe avocados
1/3 cup raw cacao powder
1/3 cup pure maple syrup (grade B if possible)
1/3 cup water or coconut water
2 tablespoons raw mesquite powder
1 teaspoon vanilla extract or vanilla powder
Blend all ingredients in a vitamix, food processor or blender.
Enjoy!

Coconut Butter Cups with Date Filling

marjorienass — Mon, 21 Nov 2011 14:19:00 +0000

I’ve been waiting a while to make these after reading the recipe on Kris Carr’s Crazy Sexy Life newsletter, which I highly recommend you check out, in addition to her book Crazy Sexy Diet.
And the recipe is listed on another site raw foods website which I look forward to exploring more

This recipe made about 25 mini coconut butter cups, so I have plenty to bring for Thanksgiving to my family’s and also to serve the students at the semi private therapeutics series at my home studio yesterday.
Definitely take them out of the freezer for at least 10 minutes before serving
and enjoy!

Ingredients:
Artisana Raw Coconut Butter, melted, as needed

1 cup dates, packed (a scant cup also works)
1 Tbsp raw almond butter – (or other seed/nut butter)
1 Tbsp raw coconut butter
1/4 cup filtered water
1/4 tsp sea salt, or to taste *optional

Filling:
In a blender (or food processor), add 1/4 cup water, then the dates and blend to a thick paste. Add in 1 tablespoon coconut butter, and 1 tablespoon almond butter & sea salt.

You may want to use heaping tablespoons, taste as you add. Store in a glass jar & refrigerate, or freeze to chill. (best to use after it’s chilled, but will also work right away).

Variation: Add the seeds from a vanilla bean for delicious vanilla coconut cups. Also try diving the mixture and adding cinnamon, nutmeg, &/or ginger to spice things up.

Note: If you don’t have a blender or food processor, the filling can be made by mashing ingredients together on a plate with a fork.

To Assemble Cups:

Fill mini muffin liners with a small layer of coconut butter (1/4 inch), stick in the freezer for a few minutes until solid. Scoop 1 to 1 1/2 teaspoon of filling into the center of cups, and smooth it out. MAKE SURE to leave space around the edges! Refreeze for another minute if the bottom layer start to melt.

Then fill in the top, and the edges with another layer of coconut butter, and freeze until the top hardens. They are now ready to eat. If you leave in the freezer until really solid, you can let thaw for a moment before biting into them, but I like the hard shell.

Holy Chocomole!

marjorienass — Sat, 19 Nov 2011 13:53:00 +0000

Ok I’ve been telling so many people about the recipe I made this week so here it is!
After reading about raw chocolate pudding/mousse for the past couple of months, I finally tried it, and and pleased to say the results far out weighted my expectations!
In fact, I’m bringing it serve for dessert on Thanksgiving. Thank you to Cate Stillman, Yogahealer who put this in the Emerging from the Fall Cleanse packet.

Two ripe avocados
1/3 cup organic raw cacao
2 tablespoons organic mesquite powder (I’m new to this product, found in health food stores and also used it to make cashew/almond milk. It has a mildly sweet chocolate flavor)
1/3 cup maple syrup
1 tablespoon organic vanilla extract
1/3 cup water or coconut water
blend in food processor-I used my vitamix
blend until smooth and it’s done!!

For more great recipes for the holidays get your free Thanksgiving guide here from Cate.

Yogi Detox Broccoli Soup

marjorienass — Sun, 02 Oct 2011 23:40:00 +0000

In preparation for the Yogi Detox Fall cleanse, which begins next sunday, I’ve been utilizing the amazing recipes from the spring detox with Cate Stillman of Yoga Healer.com. Tonight, for the first time I tried the Brazil Nuts and broccoli soup which is amazing and will be a staple of mine when we officially begin the cleanse next sunday.

One stalk celery, handful of brazil nuts, 1/2 lemon juice, 1 tbsp fresh thyme (I used dried when I couldn’t find fresh at two health food stores rather than stressing) 2 cups broccoli, stalks are fine, one organic veggie broth cube, salt and pepper and pinch of cayenne, plus 2-3 cups of hot water. I use my vitamix which blends it into a smooth creamy vegan soup, but you can use your blender, it will just be a bit chunkier. The soup is amazingly delicious and filling. You can use sprouts or fresh veggies for a garnish on top of the soup.
If you’re interested in shifting to a healthier lifestyle, the yogi detox is for you. There are four phone calls, a forum, and a huge packet of information. Laura Juell and I will also be leading an asana class on Saturday September 22 2-4pm for anyone cleansing. Please email me with any questions marjorienass@gmail.com

Raw Carrot Coconut Soup

marjorienass — Sun, 11 Sep 2011 00:23:00 +0000

Autumn is still a couple of weeks away but I made my first warm soup this evening. Inspired by an amazing vegan asparagus pistachio soup I had last night at Bell Book and Candle, my handy Vitamix helped me make this soup raw, although warm.

I used a bunch of fresh carrots from the farmer’s market, and an organic vegetarian bouillon cube, which gives a hint of a taste of onions and garlic. I added some raw coconut meat, and a couple of cups of water. Salt and pepper to taste and and blended until warm. It was not as thick as I prefer, so I added more carrots. Then I garnished with organic olive oil and organic pumpkin seeds. That’s it-nothing to prepare on the stove top at all. If you use a regular blender or food processor rather than a Vitamix, you could enjoy the soup chilled or heat it on the stovetop, which is what I’ll do when I have the leftovers tomorrow with lunch!

Why I’ll Never Again Miss a Fall detox

marjorienass — Tue, 06 Sep 2011 02:29:00 +0000

Until seriously starting to practice yoga in 1999, I experienced a long history of major depression, and these episodes always occurred during the late Fall and Winter. I’d had no periods of depression until last December of 2010, and it was also the first Fall season I did not detox in eight years.

I followed my first ayurvedic detox in 2003 with Dr. Pratima Raichur, Ayurvedic physician, of Pratima skin care. I began to see her after experiencing a nasty reaction to a dermatologist’s treatment, which turned into a severe eruption on my forehead. I wanted to avoid the prescribed antibiotics, but to my surprise Pratima said I would recover more quickly by taking them, as long as I detoxed after finishing the course of treatment. Eliminating alcohol and caffeine were a non issue for me. I quit drinking in my mid twenties when I fainted after two sips of white wine (another story) and fortunately never became a coffee lover. The restriction on sugar and bread had me worried. Can’t I have a piece of tofu cheesecake from Lifethyme, I innocently asked? No, she said that still has sugar in it! So off I went with my little pouch of detox tea powder, filled with what at the time were strange smelling herbs and spices. Every night before bed I drank the tea and each morning spent a good amount of time in the bathroom. I still liken the tea to a little broom inside my digestive tract, scrubbing it clean. I resisted and resented the restrictions of the first detox (and still do sometimes!), and cheated more than once. I remember going out to a special dinner celebration, and eating whatever I wanted. My body was definitely not happy that night or the next couple of days, and I adhered to the regimen for the remainder of the three weeks. I felt lighter, slept better, and thought, this could be something I actually look forward to each Spring and Fall, and the three week detoxes became a regular event in my life twice a year.
Fast forward to Fall 2010. I could not find three weeks in either September or October where I was neither teaching nor traveling every weekend. I’d learned it’s best to have a lighter schedule and fewer social commitments, especially the first week of the detox, for extra rest, self care and time to prepare foods. I considered detoxing for a shorter period of time, but instead decided to skip the Fall cleanse completely. BIG MISTAKE!

The first sign my health was suffering was the cold I caught the week after Thanksgiving. I attributed it to the recent flights following a weeklong vacation with my family in the caribbean, at a resort where I wasn’t eating my usual diet. No big deal, everyone gets colds, you might think, yet that cold, the first week of December, was the first time I’d been sick in 2010. Over the next few weeks as the holidays approached, a strangely familiar darkness began creeping in. One of the typical symptoms of depression is sleeping more, and I’d frequently head back to bed after walking my dog each morning. I also began skipping activities that normally I never missed, like my favorite yoga classes. Seeing friends and family were events I avoided as the depression took hold, and it was not just the winter/holiday blues. I wasn’t taking care of myself, and found it difficult to keep my regular commitments. By early January, I realized I needed help, and I’m grateful to say this particular period of depression was relatively short. In hindsight, when considering the various triggers leading to this depression, the fact that 2010 was the only Fall in eight years that I did not detox is definitely no coincidence. Reading Clean, by Alejandro Junger MD, a fantastic book on the detox process, I was fascinated to learn about the correlation between depression, toxins from the environment, and low serotonin levels in the body. Read this excellent excerpt from the book here.

Detoxing is not just a trend nor is it about losing weight, although that may be something you experience. Our bodies are exposed to toxins through food as well as our surroundings, and we all need a break from our intense routines. I never fully appreciated how the detoxes were such strong factors in keeping my body and mind healthy, and helping to prevent the recurrence of depression, until last winter, and will never again take the routine for granted or skip the three week regimen.

One of the best benefits from detoxing is learning how to prepare more foods for yourself. Please join me October 9-30 for a three week Ayurvedic Living Foods Detox with Cate Stillman. The program is online and webcast and easily accessible. Sharing the experience with other detoxers, especially if it’s your first time, is a huge benefit. I wish I’d had a community with whom to ask questions and share recipes over all these years. Last Spring, one student and I excitedly emailed details of our experiences not only during the detox itself, but afterwards as well. I’m looking forward to supporting a group of yogis through the detox process this October.

How we live in our bodies, and how we nourish ourselves is key to living fully. You will have more to offer your loved ones and your community, and you will shift positively in all areas of your life through the gift of the Fall Ayurvedic living foods detox. Please join us.

Peach cardamom smoothie

marjorienass — Mon, 05 Sep 2011 20:01:00 +0000

Fresh peaches are in abundance this week at farmers markets, and I’ve been using them for one of my favorite smoothie recipes.

Since I didn’t have almond milk I used homemade almond butter with ice and water as a base, added two fresh peaches, some coconut milk, hemp seed powder, and 1/2 teaspoon cardamom. If you like your smoothie colder, just add more ice, or use frozen organic fruit, which you can buy in the health food store. I bought five pounds of peaches and nectarines at the farmers market Saturday, which I will slice and freeze when they are fully ripe, and enjoy for weeks to come.