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Food Quality and Results

  • At July 27, 2017
  • By admin
  • In awareness, Energy, fat vs muscle, Power, Quality of Food
  • 0

The Metabolic Power Of Quality

Finding your metabolic power is a process and it doesn’t happen overnight. However, once you find it…you will reach and maintain your body’s natural weight.

I’ve got GREAT NEWS….YOU have the power within you to find it! 

NOW GO and CLAIM IT!

The key to finding your metabolic power resides with in you. Last week you learned the first step, Breathing, also referred to as Relaxation…have you been practicing?  You will notice that when the breathing technique is applied before, during and after meals that you are not as “stuffed”, the body digests the food more efficiently, and you have increased energy. In a nut shell…you burned more calories!

The next step is Quality

The quality of food you put in your body is so important. The body metabolizes food best when it is wholesome food, food that comes from the ground, flies above the earth, roams the earth or swims in the sea.  So, here it is, quick and easy:

Elevate the Quality of your food. Poor food quality INCREASES food QUANTITY. We tend to eat too much food because the food you are eating is nutrient deficient.

Quality Means:

  • Real
  • Fresh
  • Organic
  •  Gourmet
  • Lovingly crafted
  • Homemade
  • Locally produced
  • Heirloom varieties
  • Nutrient dense
  • Low in human – made toxins
  • Grown and marketed with honesty and integrity
  • Tasteful
  • Filled with true flavor
  • Care and consciousness permeate a food and the food itself has a good story to tell

Reduce or Eliminate:

Poor quality fats, sugar, white flour, processed or packaged foods, dairy and meats(these foods SUPPRESS metabolic potential) Please note that I said POOR quality. When including dairy and meat in your eating protocol, go for organic, fresh varieties.

So, what about the “healthy” packaged foods we find at health food stores and markets?

This is a great question.

Here are the best guidelines for those instances:

  • Check the ingredient list first
  • Check for knowledge of those ingredients – do you know what they are?
  • 5 ingredients or less UNLESS all “10” are foods like nuts, seeds, fruits etc…
  • Corn products are usually GMO – go for organic varieties.
  • Now check out the nutritional label
  • Sugar grams – less than 5
  • Fiber – up!
  • NOTE that saturated fat may be listed high if the item contains nuts and seeds or other essential fats. THAT IS OK! Fat is not the enemy that food companies have touted it to be,  as you will see below.

Health Giving Fats:

  • Avocado
  • Olives – emphasize variety
  • Fresh Fish – Ocean or stream caught – not farm raised – variety
  • Nuts and seeds – organic
  • Nut Butter – peanut butter, almond butter, sesame butter
  • Free Range Eggs
  • Organic Dairy products

One thing I find interesting is the health issues that are centered around poor nutrition or NUTRIENT DEFICIENCY.  For example, look at the list below, do you complain of any of these?

irritability, fatigue, dull and brittle hair, dry skin, redness around the eyes, digestive complaints, constipation, inability to lose weight and mood disorders

Guess what, those are all symptoms of Clinical Fat deficiency! This can be offset by changing your diet to the Health Giving Fats listed above. This is only one example of the effects of poor nutrition, i.e. eating low-end mass processed foods.

It all comes Naturally

Are you one to worry about the percentages of how much protein, fats, carbohydrates, and sugar…etc you need in your daily diet. Wouldn’t it be easy if it came naturally?

Well, put away the calculator….there is not a “perfect” balance of these macro-nutrients known to man.  It is just a guesstimate.  You know your body better than anyone in the world.  So why give those decisions to someone who doesn’t know your body?

 The easiest way to start is to include a protein, an essential fat and a carbohydrate (vegetable or fruit form) at every meal or snack.

Your body is speaking to you right now…. letting you know if the position you are in is comfortable. Are you having to move around to find that comfy spot? Are you feeling stiffness creep in to your spine? That is your body telling you to get up and move. It is sending a message. It does the same thing with FOOD. If you eat low quality food….several hours later, you are going to know about it. Watch for the symptoms and the signals your body gives you.

One way to begin “hearing” your body talk is by keeping a journal. Journal the food you eat, the time, your internal rhythm (are you feeling relaxed…or up tight and on the run?), and how you feel after.  Make note of physical signs after eating. Learn what foods have a GREAT effect on your body and what foods have a “not” so great effect.

“By getting rid of poor quality foods in your diet, you will curb carbohydrate cravings and discover your body’s natural intelligence in determining portions, percentages, and amounts.”

Do this if you haven’t yet😊

Clean out the low-end mass produced unenlightened food products from your home and replace them with high quality counterparts. Focus on foods from the list above.  Hit the target at least 80% if the time. The overall direction of your diet is QUALITY. Need a little help getting started?  Download Real Food Meal Planning Guide and Shopping List for guidance to get started eating HIGH quality foods.

If you tend to eat out, then educate yourself on the quality restaurants located in your area.

Make the best choice for your body. It is the only one you’ve got :o) …so, feed it good quality fresh foods and you will be richly rewarded with a body that has energy for all the events and activities you love, one that has staying power in this life.

During this next week continue to relax, practice breathing and slowing down your internal rhythm, PLUS focus on the quality of your food. Kick out the low quality foods and BRING IN THE HIGH QUALITY FOODS!

Enjoy your journey to CLAIMING your Metabolic Power!

Ashly

Holistic Eating & Body Love Coach

 

References: Marc David, Nutritionist, founder of Institute for the Psychology of Eating, author of the Slow Down Diet

Check out this video for more on Quality

I’ve Got Things to Do, Have Time to Rest

  • At June 06, 2017
  • By admin
  • In awareness, Energy, fat vs muscle, Power, sleep, stress
  • 0

I am sure that all of us have thought that at one time or another, especially coming up on this Celebratory time of year.  Before the desire to cut out sleep over takes you, I want to share with you WHY you want to sleep.  This is a blog post I wrote several years ago that I thought will be perfect for this Holiday season coming up.

 

We are given the impression early on in life that you can do all and be all.  We have a job that we must be responsible to; a family to care for, child’s activities, and church activities…the list goes on.  What about Rest? There is a saying…”I’ll sleep when I’m 6 feet under” that is very morbid, I know…and we always laugh it off.  However, we really do need REST.  In order for our bodies to heal, replenish, grow, build, repair, etc…we must have SLEEP.  

 

There are 2 kinds of rest: One is SLEEP the other is RECOVERY 

SLEEP
This here will motivate you to get some sleep….Research shows that those who only get a few hours of sleep a night are more likely to become obese. Your body needs to shutdown and repair itself…The only time to do that is at night.
There is also a correlation between sleep and the hormones that influence our eating behaviors.  Ghrelin is responsible for feelings of hunger, while Leptin is responsible for letting you know when you are full.  When you are sleep deprived production of ghrelin is increased and the production of leptin is decreased.  This will make you feel hungry and never feel full. In conjunction with that, poor food choices are made when feeling tired.  It is easy to see how these changes can lead to weight gain.
What should you do??  In addition to eating right, breathing deep  and exercising….make sure you get 7-9 hours of sleep a night.  Don’t short change yourself.  This is important for your health!

 

Remember, when you don’t feel tired, you won’t feel hungry!

Recovery

 

This is taking time between workouts to rest, or taking time after a BIG weekend to rest.  Allow the body to get back in sync with one of these activities:

  • deep breathing
  • yoga
  • meditation
  • stretching
  • low impact activity that you enjoy and that brings out the “child-like” zest for living
  • Tai Chi/ Qi Gong/ Shi Bashi

 

Recovery is important for muscle development; diminish symptoms of over training, mental and emotional balance.  When taken on a regular basis, all you need is 24-48 hours of recovery time.
How can you tell when to take recovery time??  Listen to your body, tune into it. Here are some signs:

  • sleep deprivation
  • nagging joint pain
  • lack of focus during workout
  • over eating
  • emotional eating
  • snappy/irritable
  • frequent minor injuries…etc.

 

If you have any of these symptoms, give yourself 24 hours to recoup and get back to it. You will find that your workouts are more effective when you give your body the proper recovery time.

 

To sum it up….Get your sleep, allow your body to recover often and the body in turn will work like a fine tuned machine for you!


sources:

2008 IDEA Fitness Journal,

Flier, J. Annals of Internal Medicine, Dec. 7, 2004; vol 141: pp 885-886
Van Cauter, E. Annals of Internal Medicine, Dec. 7, 2004; vol 141: pp 846-850

 

What’s Keeping You Stuck?

  • At May 12, 2017
  • By admin
  • In awareness, cravings, Energy, fat vs muscle, Power, stress, Uncategorized, water
  • 0

This is Star. You have probably seen her around my FaceBook page. Love my Star!

fear, weight loss, diet, fitness, weight, fat loss, fat. fitness, body

Comfortable Fear

Before you freak out and get all concerned…she is fine! This picture was taken last summer. She had an anxiety attack out in the heat and had to hole up in an oxygen tank for a little while.
It was REALLY scary!

But all is well.

Isn’t that how life happens. We have experiences that make us hole up in safety, in fear for our life. Then we get stuck there. It feels safe, so, we don’t want to leave. But we can’t deny the fact that it is fear that is keeping us there.

Fear gets you stuck …. AND …. Fear keeps you there.

Sometimes I wish I could be more like Star. Once this past…she was great. She got right out of her “stuck-ness” and continued on, as if nothing happened.

What is keeping you stuck?

Stuck-ness happens when we don’t know what step to take next. Whether it is diet related, health related, relationships, business, finances, it all boils down to fear.

I let fear RULE my life for many years…. It is hard to live IN JOY when fear is a part of every fiber of your being.

What is fear?

False Evidence Appearing Real? We make up stories and then live as if they are true. We bring them to life…. for some reason…(human flaw)… this makes us more comfortable. BECAUSE then we know the outcome. No fault can be fall us when we are “right”.

Comfortable. That is a strange word when it is in correlation with FEAR. How can we continue to live in Comfortable Fear? They are opposites and yet we live them together, day in and day out.

I want AND desire to live Comfortable Peace; with food, my body relationship, the relationship I have with myself, my familial relations, my friends, my business, my finances.

How do we make this change? This shift? I think that is the most important question.

AWARENESS is the answer.

Fear is living in a future that doesn’t exist. Awareness is living in the present.

Let’s apply this to over-eating. That is a very common struggle among the women and men that I work with.

Over-eating evolves from tight control or lack of control, it is really a fear that I won’t be able to stop eating. “I’ve got to have the whole thing…it tastes so good and I may not have the opportunity to eat it again any time soon.”

It is also the fear of being present…not wanting to acknowledge that you are eating so you don’t have to “count” it as eating.

You are exactly right…. The physical body or more specifically the digestive system doesn’t know food is being eaten when you are CHECKED OUT. Food isn’t registered by the head brain OR the gut brain. Overeating, a belly ache, and increased body weight are the results.

The typical response to this is a sense of failure and “why even try” attitude (Comfortable Fear)

That is a lie. We tell ourselves a lie because we are IN fear. Fear that “what if we are right” “What if I can NEVER stop eating too much, what if I go on a diet to only gain it back, What if, What if, What if.”  We could “what if” ourselves to death. We might as well go ahead and admit it, right?

What if we applied this same line of thinking with relationships. What is keeping you stuck in your relationships? Fear of being accepted for who you really are? For standing in confidence on an important issue when others look at you like you are crazy? So you withdraw and turn inward for self-preservation? Which keeps you alone. And proves you right (Comfortable Fear).

So why get out there and pursue a healthy relationship with food or people? Comfortable Fear is …. comfortable…. safe…. easy…. and sad to say but USEFUL.

It provides the excuse of WHY maintaining a healthy body weight is unsuccessful, or WHY nourishing friendships or business or finances are stunted in growth.

Comfortable Fear is something we CREATE and utilize to keep us from living the life we were intended to live in a body we love…. because Comfortable Peace is too hard…it requires too much.

So, let me ask the question again:

What is keeping you stuck?

I’m going to be honest and in “in your face” for a moment.

It is…..

Y-O-U

You and the Comfortable Fear YOU CREATE.  DO you LIKE it? Do you like living this way?

Is it giving you EXACTLY what you have dreamed of?

So, what is it going to be?

Do you want to CREATE a lovely life living in a lovely body?

Then CHOOSE Comfortable Peace.

Comfortable Peace is:

Standing firm in your own footprint

Operating with ease and grace – with the choices you make around food, your body and your life.

Appreciating your OWN uniqueness

Believing in WHO you are and what you provide to this world

Living in a state of gratitude…with EVERYTHING – even the challenges – There is a valuable message in all experiences.

Living in AWARENESS – being present in the here and now.

BE-ing in alignment with your Truth

You know what to do next. You simply take the next step into Comfortable Peace.

Because Comfortable Fear hasn’t brought life’s desires to you. Why not try something new?

Comfortable Peace

 

Ashly Torian is an expert in the fields of eating psychology, mind body nutrition and fitness. She serves women and men that struggle with food and body issues. She holds the key that unlocks the  cage and opens the doorway to freedom from these struggles so they never have to experience them again.

 

If you want to know more about living in Comfortable Peace, visit my website or contact me directly.

Sweet FUN Star

Living in Comfortable Peace

 

 

Where have I Been? ENGAGED!

  • At April 23, 2017
  • By admin
  • In awareness, Energy, fat vs muscle, stress
  • 0

BMI vs BCI is a serious conversation. Body Mass Index (height to weight ratio) and Body Composition Index (Muscle to Fat ratio). BMI is not an accurate tool to measure health. When Robert and I graduated and got married, we applied for life insurance. My handsome hubby had 3% body-fat BUT his BMI labeled him as obese.

So getting a good rate on life insurance took some doing on the part of our agent. You see, 3% body-fat shows that his muscle to fat ratio was on the extremely healthy side. Whereas the body mass index reflected a person who was unhealthy.  Robert was a power-lifter/bodybuilder, he created this ratio all on his own with ALOT of hard work in the weight room.

NOW, for the past year, I have been working with an eating protocol with supplementation that aids the body in the ability to decrease fat while

BMI vs BCI_blkINCREASING lean tissue (that’s muscle mass) without the hardcore weight training that Robert had to do back in the day.

The beautiful thing about this program is that is helps both men and women!

With sensible eating protocol, supplementation that actually benefits the body, with absolutely NO artificial stimulation, you CAN reach your natural desired weight.

But wait…aren’t I the one that is so against dieting in a punishing way to lose weight. YES I AM!

I had to meet you in the middle. Maybe you have considered coaching with me BUT you NEEDED to lose the fat faster so you went to something else. OR you just were not ready to do the work on your food behaviors.

No matter what the reason is…..RIGHT NOW is your time.

All these reasons and more is why I love this so much. You get to eat real live clean food in the way the body enJOYs! Plus find a movement program that works well for you, INCREASE lean tissue so your body will burn MORE fat at rest than it does right now,  PLUS coaching with me.

Let’s face it….with this program the fat is easy to lose...it’s the keeping it off that is tough. It is the food behaviors that have been around for decades that will bring you to the place where you are now. So coaching is an essential part of this protocol.

If you are curious then sign up for this free webinar Tuesday, May 9th at 4:00 pm and 7:30 pm CST. I will send you the link to join the webinar. Just let me know which one you want to attend and I will do the rest! Join up here for 4:00 pm CST. Join up here for 7:30 pm CST.

A NewYouin90? oh yes!

If you can’t wait till May 9th for the goodies, just contact me now…I’ll help ya! info@ashlytorian.com

 

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