Monday, November 23, 2009
Have you ever noticed when you get stressed in life, your whole body feels more tense? I think it has something to do with the "fight or flight" response, you become ready for battle. I know a lot of people who run to the gym to work out their issues and to "blow off some steam" with a tough work out. Which is great, but... I would like to offer this bit of advice: stretch it out. You'll find the benefits of stretching will extend far beyond the simple fact of stretching your muscles, tendons, etc.
In addition to the obvious benefits of stretching, such as improved circulation, and increased mobility in your joints... You will feel more open.
Your increased flexibility in your body will translate into feeling more flexible in your everyday life. Those little things that bother you may just bounce right off or you may be better able to bend with them rather than fight against them. You'll also gain a sense of accomplishment as small challenges become more manageable. Take the time to notice the areas of tightness in your body, breathe and give them the space they need to work them selves out. This also helps you to do the same when faced with a challenge in your day. You'll also notice that it becomes easier the more you do it, your body will love you for it, and all you encounter will be thankful. Soon enough you'll be doing those splits again! Hope you're well, big kiss xx tbone
Friday, October 16, 2009
I tried Ambien, but it kind of freaked me out. I didn't like the idea of needing a prescription to sleep at night. Additionally, I was not able to guarantee that I would have the necessary 7hrs per night of sleep to avoid the hallucinations and crazy feeling that go hand in hand w the Ambien induced sleep.
I am happy to report that these problems are now in my past. And I looooooove sleeping.
Here's some tips to help you recover your right for a good night's sleep:
Eat early and try to make dinner your smallest meal.-- Your body works hard to process what you put in it. You want it to be able to relax and rejuvenate while you are sleeping. Give it the time it needs to do its work before heading to bed. Eat a good breakfast and lunch, you don't need as much energy in the evening after dinner. Give yourself the time to wind down.
Turn down the lights.-- Give yourself time before you try to sleep for your body to know that it is night time. In our modern age where it can be as bright as day 24-7 it can be hard on your internal clock. When the lights go down you release the melatonin that tells your body it's time to sleep. How can you expect your body to know it's time to sleep if you don't let it get the message. It especially helps if you can make this happen at the same time every day.
Take time for yourself and treat yourself well.-- Get the exercise, relaxation, meditation, that you need to keep your mind and body healthy. Drink water, eat whole foods.
Your body needs this time to relax and enjoy the state of lowered blood pressure and rejuvenation. This will help you to reduce your risk for high blood pressure, and boost your immunity, as well as give your body a chance to protect itself from other ailments such as heart disease, obesity, and diabetes. Keep in mind, there are certain things we all crave (food, water, intimacy, sleep) and when one is out of balance we crave another. If you don't get enough sleep it is normal to crave that "morning cake." Hope you are well, big kiss xxtbone
Tuesday, September 15, 2009
Here's what happened. I was feeling fine, going about my life traveling on the subway as I do to get to and from work and this man behind me was sniffling and hacking and I thought, "great, I'm about to get swine flu." Now, I don't know if I caught the flu at that moment as his sickness did not match my symptoms but like everyone, especially those in NYC who come in to contact so closely with so many people daily, it was and is constantly on my mind.
So, mid week, let's say Wednesday night, I came home feeling really tired and cranky faced with dinner to make. I blamed the it on waiting too long to eat between lunch and dinner, but just wasn't feeling right. Later I got the chills up my back and started with an ear ache and sore throat. Bed time.
The next morning when I woke up for work, I just didn't feel good. I was laying there remembering the times in grade school when I would fake sick because I just wanted to stay home from school and then when my mom would take me to the doctor it would turn out that I had Strep Throat (this happened more than once). I decided that I needed to listen to what my body was telling me. I didn't feel good. I needed to stay home. I didn't want to get out of bed, I wanted to be sleeping. So I did.
And, sleep I did. I slept until noon, when I got up and had some vegetable broth, and kale with garlic and shiitake mushrooms. Nap. Broth. Nap. I continued to listen to what my body was craving. Garlic. Coconut water. Raw honey. Orange juice. Water. Sleep. The next day was more of the same. Sleep, OJ, sleep. I gave my body what it wanted, and sure, I was achey, headachey, sore throat, ear ache, sweating, cold, stomach ache, miserable, and extremely extremely tired and weak, but IT ONLY LASTED 2 DAYS! Now, I can't say for sure it was swine flu, as the symptoms are exactly the same as regular flu and I didn't have to go to the doctor as I was able to kick it and didn't fight it. But, what I do know, is... it only lasted 2 days! 2 miserable days, but only 2 of them. And, listening to my body, I am amazed with what it was asking for, it's sooo cool:
garlic: it's a natural antibiotic
coconut (oil for cooking, and water for drinking): antibacterial and antiviral
raw honey: antibacterial and antiviral
oj: vitamin c- immune support
kale: vitamin c- immune support (among other great nutrients found in this leafy green)
shiitake mushrooms: strengthen your immune system and your ability to fight infection
And, I was given a lovely bunch of flowers to brighten my day. Which, I have to say, does make you feel better. So, remember, if you are hit with the flu this season, swine or otherwise, please take care of yourself and give your body what it needs. Rest is the best remedy. Hope you are well. big kiss xxtbone
Monday, September 7, 2009
First of all, coconut is rich in protein and is high in fiber. It is good for your digestive health in addition to a whole host of vitamins and minerals such as iodine which is great for thyroid health. It is also great for your metabolism. And, like other foods high in fiber, it can actually help lower blood pressure, stabilize blood sugar, and provide a vehicle to move excess fat and cholesterol out of the body.
But, to answer her question, the kind of saturated fat in coconut is actually very special and does not raise cholesterol or contribute to heart disease, you can learn more about this at: http://www.coconut-info.com/. Another benefit of coconut is that it is actually antibacterial and good for your immune system (this is common for foods that are white, like garlic).
But, what I think her boyfriend was saying is something a little bit different.... and I beg you... please eat fat, you need it, eating fat is not what makes you fat! You need it for a healthy brain, among other things. And, when you see "fat free" please read "full of chemicals", it's a safe bet that they had to replace it with something created in a lab. Please take care of yourself, and give your body what it needs. hope you are well, big kiss xxtbone
Monday, August 24, 2009
Monday, August 10, 2009
So, back to OKC, I had a really hard time eating... or rather, I had a really easy time eating, I had a really hard time feeling good. I was there to meet my boyfriend's family and tried my best to make a good impression but found it really difficult to keep a smile on my face. My food was failing me as I imagine it fails the lovely people of Oklahoma everyday. We ate every meal in a restaurant, which at first was really fun as I love restaurants, since I used to spend all of my time working in them in New York. I also love the glimpse into people's lives that you get in a restaurant... who goes there, what do they order, who do they go with, what are they talking about?
In OKC, the challenge is that all of the restaurants are giant chain restaurants, and they haven't caught on to the trend in NY of publishing calorie content in the dishes. I can only imagine the health crisis going on there... which interstingly, was highlighted by the advertisements I would see driving along the highway for drop-in emergency medical clinics (not hospitals) that seemed to be located in shopping malls. But, that's a different story, back to my point.
I really struggled to feel good. At a fast-food diner, I ordered some eggs over easy (that's how I like my eggs, fyi) when I cut into them, the yolk that ran out was fluorescent (I couldn't really tell if it was the egg or the lighting but what I do know was that it did not look natural). It also had a different texture and taste than I was used to. It was like a different kind of object calling itself "egg". Ok, fine. I ate it, with some bacon and whole wheat toast (don't get me started about the butter-like spread that they put on it).
I was trying to make the best choices I could given my situation. All of my meals turned out the same way, to the point where I was eating and eating and never feeling satisfyied. My cravings became out of control! I wanted sugar. I wanted cookies and cake and pie. I felt really dehydrated as I wasn't getting enough water in my day.
I was there for only 5 days and here's what happened: my skin massively broke out, I would suffer bouts of depression, I was really emotional and sensitive, I didn't sleep well, my joints felt achey, I got really really bloated, I was soooooo hungry all of the time and no matter how much I ate I didn't feel better. My butt got bigger. My upper arms got bigger. My allergies got out of control to the point of needing medication. My head was foggy, I couldn't make any decisions, and felt defeated. Now, all of this happened to me in a matter of days!!!!
This experience makes me really scared for America. To be in a place where our food is produced but not able to access food that is nurturing and sustaining is absurd. The people I encountered in these restaurants seem resigned to the same feelings of defeat I was experiencing while on this meal plan. I overheard conversations between severly overweight people talking about how they just craved cake all the time and how that makes them feel while they were dining off the "healthy eating menu" which included a short stack of buttermilk pancakes, which I imagine to be made from a chemical mixture not from any whole grain. Not to mention the ingredients of their "maple" syrup.
There is no chance for the people not to crave cake when this is what they are feeding their bodies to be "healthy". It inevitably leads to a self-esteem problem because their will power will never be able to win. One night, during my visit, I did get to go to a japanese restaurant where I was able to get some brown rice, salad, grilled vegetables, and sushi. I can honestly tell you that almost instantly my mood became lighter, I didn't need to eat as much, my body felt less tired as it didn't have to work as hard to figure out what to do with the food I was putting in it.
My body can recognize asparagus and knows how to break that down, what to use and what to get rid of. My body has a harder time when I eat something like a fast-food apple pie, it wants to recognize it as an apple but is lacking in crucial apple properties. It has to work harder to figure out what it is, what it needs to complete the picture and then what to do with it... then I miss out on essential nutrients in my food as my body is working so hard to figure out what to do.
What I did learn though through all of this experimentation, is that I'm healthy and not numb to my food anymore. I enjoy food that nurtures me. I enjoy feeling good. I enjoy having a happy mood and happy thoughts. I don't have to feel depressed, sluggish and tired all of the time. Luckily, I choose food that is whole, fresh, and satisfying. I love myself enough to hold that as a priority. I wish the same for you, if you need help let me know I'm here for you. You can send me an email through my website: www.torymarsh.com. I hope you're well, big kiss xxtbone
Monday, July 27, 2009
Hi friends, sorry I've been neglecting you for the past few weeks. You've been on my mind and there are many things I want to share with you. Let's start with smores. I got a little obsessed with smores for about 2 weeks. This has been my favorite "upgrade" in a while. And, as you can tell by the photos, I am officially a city girl now... sorry New Hampshire, but you can easily make smores on your gas stove top when you don't have a campfire handy. I made them a few different ways but using graham crackers, and marshmallows that have short ingredients lists containing real food not chemicals and without high fructose corn syrup make for a great and nourishing treat. Also, when choosing your chocolate bar go for organic, free trade, high quality chocolate when you can. I liked it with very dark dark chocolate but wasn't quite the smore of my childhood, but was thankful for the antioxidants in my sweet treat. Organic milk chocolate does a great stand in for the Hershey bar! There is just something so fun about eating smores, they are gooey and delicious, and so satisfying to make and share. Hope you are enjoying your summer and hope you are well, big kiss xxtbone
Tuesday, June 23, 2009
Check it out. I had this super fun playdate with my good friend Hadley, who is 6, and her brother Hayes, 4. We made this simple recipe for a yummy granola that is packed with good-for-you Omega-3s. It was such a fun time and we made something good for us to eat! The kids loved it, I loved it, and Molly, their lovely mom, loved it too.
Omega-3 is a fatty acid that is crucial for all of us, but especially important for kids as it is an essential element for a healthy brain. Here's a great and concise bit from about.com if you want more information: http://nutrition.about.com/od/
For our playdate, I brought over all of the ingredients and had my young friends break up the walnuts and dates into small bits while I measured the other ingredients and put them together in the bowl. Their small hands were great for this task and they were so excited to be playing with their food. They also love granola but didn't know how it was made, they were pretty sure it comes from a granola bar :)
They were great and enthusiastic about mixing and really good at spreading it out on the cookie sheet, it's really fun to get your hands into food.
While it was baking we had some time to decorate our own jars to keep our granola in! Be sure to do a better job of washing your jar than I did, I washed it like 3 times and just couldn't get the salsa smell out!
This was a really fun project that took us about an hour... a great way to spend a rainy afternoon if you're looking for a fun and creative activity to share.
It made a really great snack with some yogurt!
Here is the recipe that we made, it is from www.epicurious.com, with a few adaptations... like raw or organic agave nectar instead of brown sugar. I hope you try it, it is totally good! hope you are well, xxtbone
Quick Omega-3 Granola
- 4 tablespoons walnut oil, divided
- 1/2 cup agave nectar
- 1/4 cup egg whites
- 1/2 teaspoon (scant) coarse kosher salt
- 3 cups organic old-fashioned oats
- 1 cup walnut halves, broken in half
- 1/2 cup flaxseed meal*
- 1 cup pitted dates, coarsely chopped or torn into pieces
- 1/4 cup honey
- optional, a handful of whole flaxseeds and pumpkin seeds
Preheat oven to 350°F. Brush heavy large rimmed baking sheet with 2 tablespoons oil. Whisk 2 tablespoons oil, agave, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed (and optional seeds); toss well.
Spread mixture evenly on prepared sheet. Bake 15 minutes. Using metal spatula, stir granola. Bake 15 minutes longer. Stir again. Sprinkle dates over; drizzle with honey. Bake until golden brown, about 10 minutes longer. Stir to loosen. Transfer to clean baking sheet to cool completely. Keep chilled in airtight container.
Thursday, June 18, 2009
I know all of you have received an email at least once about how tampons are full of toxins and going to kill you or some similar mumbo-jumbo; you got scared for a minute and then forgot about it. I've been doing a little research of my own on this topic and have found that this website does a pretty good job at dispelling or explaining the various myths on the topic: http://www.center4research.
I know that I would notice certain things about my body after I had one in for a while, such as muscle and joint aches, back pain, difficulty sleeping through the night because I would just begin to feel uncomfortable after a few hours and sometimes a piercing headache would tell me it was time for a change. Sorry, I'm not trying to gross you out here... I just want to share with you what I have noticed over the years and thought it was just how it was going to be. For me, all of these symptoms would come and go based on changing my tampon so I knew it wasn't just a period thing and knew it had to have something to do with tampons in general. I have tried different brands just like anyone based on where I was, or what was on sale, different absorbency, applicator or non, etc. nothing seemed to really change to any degree that I noticed. Until I tried ORGANIC! I know, it seems crazy and you probably think it's just because I've been on this greenie hippie health kick lately and just can't stop talking about "organic" this and "holistic" that, but seriously, this could change your life so pay attention.
These organic tampons are made from organic cotton, and cotton only. No rayon, no pesticides in the growing of the cotton, no chlorine bleaching, no added chemicals, just plain old cotton. On first trial, my whole world changed. I didn't know that I didn't have to feel achey all over or that my tampons could actually be adding to the cramping. And, I could comfortably sleep through the night! Turns out, I don't actually feel as bad as I thought I did during my period. I just needed to eliminate the addition of these unnecessary and unnatural elements from this very sensitive area. I mean, it makes sense to me... cotton happens in nature, my body knows how to adapt to and handle things that happen in nature and not freak out. And, given the option I would rather not stick potentially cancer causing agents in my hoo-hah... but maybe that's just me. Give it a try, see if it works for you... you can get 100% organic "feminine products" at most natural food stores, Whole Foods, Trader Joe's, order online, etc. This brand, Natracare has a cute website about their products if you want to check it out: http://www.natracare.com/
Thursday, June 4, 2009
Friday, May 29, 2009
Tuesday, May 19, 2009
Thursday, April 2, 2009
I think Papayas are kind of intimidating. Which is relatively ridiculous since it's super easy to work with, but for some reason I have always been kind of scared to buy one. Well, here we go. This one I picked up from a street fruit truck near my apartment, I love how easy it is to get fresh fruit when the sun comes out in NYC.
So, a papaya is ripe when it feels soft like an avocado and is a yellow-ish color. I cut it in half and scooped out the seeds. Then, peeled the skin off with the knife. The skin comes off quite easily. Then I cut it into chunks... delicious and easy. The flavor is kind of sweet/musky. It's a little like a cross between pineapple, peach, and cantaloupe with a slight foot taste. The foot taste kind of goes away as you're eating it, so don't give up after the first bite.
Papayas are really good for you. They have more Vitamin C than oranges, are very good for your eye sight, are a good source of lycopene which is considered to prevent some cancers, are beneficial for people with heart disease, asthma and arthritis, and have quite a bit of fiber. They are especially good for aiding in digestion and cleansing the digestive tract. They are also very good for those who are dieting as they provide a tremendous amount for very few calories and boost your metabolism. One word of caution however, they are also a folk remedy for contraception and abortion... so, if you're knocked up and want to keep it, it's probably best to stay away from papayas. I can't make any guarantees but consider this your "heads up"... big kiss, xxtbone
Friday, March 20, 2009
Hi friends, you won't believe this one. It's awesome! It's called Mochi, and I am sure you're thinking it is some kind of ice cream or something... since that's the only way I had ever heard this too. Check this stuff out. You can get it at Whole Foods and Fairway for sure. Here's their website if you want to read more about the company that makes this amazing treat: www.grainaissance.com/mochi.html
It's made of brown rice and water... that's all. Whole grain! It's easy when you want something warm and doughy or pastry-like. I will some day devote an entire post to my toaster oven, but for now just know that I love it and it is perfect for this sort of magical transformation. Use a knife or kitchen scissors to cut off a 1 to 1.5 inch square of the mochi, put it on a baking sheet and pop it in the oven at 450 degrees, in about 10 minutes you will be enjoying a little piece of deliciousness that is also like a neat science experiment. They make different flavors but I like the original flavor with some sweet hot mustard, it's satisfying like a warm pretzel. You can also put things in side of it once it is out of the oven, like cheese and prosciutto. Or, if you're in the mood for something sweet it is also nice with agave nectar or honey! It is mostly fun to see how it puffs and changes with the heat of cooking, as if it has a personality of it's own each one comes out different.
If you're looking for it in the store, it's in the refridgerated section near the miso, tofu and tempeh. Try Mochi, you're totally gonna love it! big kiss, xxtbone
Thursday, March 12, 2009
Ok, so I got this Ugli fruit... it is actually a combination of a grapefruit and a tangerine which grows wild in Jamaica. When I got it from the store it was pretty green, so I put it in a brown paper bag and stuck it in the cupboard for a few days. I was too excited to try it and I think I took it out early... next time I'll let it ripen a bit more so that it turns more yellow but it was still pretty good. The taste of it was not as tart as a grapefruit and not as sweet as a tangerine, so, it was a nice combination of flavors and the "meat" of it was really satisfying and juicy.
I wasn't quite sure what to do with it to get inside the skin... so I hacked off one end that was kind of tough, and then peeled it like an orange. Not sure if this is the right way to do it, but it worked. It was nice to share as a snack since it is kind of big... here's some pics.
Enjoy an Ugli fruit they are kind of awesome, big kiss xxtbone
Welcome to my blog. I am currently a student at Institute for Integrative Nutrition here in NYC and have been exposed to some truly mind blowing ideas. I'm excited to share what I have been learning and exploring with you. Let me know if there are any topics you would like me to cover or please feel free to shoot me any questions you'd like me to answer...
I am happy to share with you all of the exciting foods I have been trying. I have been spending a lot of time at Whole Foods, buying fruits and veggies that I have never tried to prepare at home. My intention is to share this process with you and give you some helpful hints and tricks that you can use too... cooking is really fun and doesn't have to be that serious (sorry chef friends...). It's really easy to make something that not only tastes good but also makes you feel good. What's better than that?
Stay tuned for updates on what's new and good... big kiss, xxtbone