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Here we go. We have started. Welcome to week of the NewYou90 challenge. You are doing splendidly, and I’m thrilled to be with you on this journey of living without the struggle, living with ease, around food, around your body, around exercise, around stress. Around all of those components that make up a healthy lifestyle we covered here in this NewYou90 challenge. We are so happy and grateful that you are along with us. Let’s get started. We are talking this week about quality, and macronutrient balance, and a few other things. Let me share my screen with you, and we will get rolling.

We are in week four. This is the week of quality. The power of quality, and what we are, how we address quality. As we move through these next eight weeks we have left in this challenge, you’re going to see how this term, quality, applies to so many more topics that we will be covering. Quality is vitally important. The quality of the food that we eat. The quality of exercise we do for our bodies. Remember, not every exercise is for every person. There could be an exercise that’s great for your next-door neighbor, but for you it’s not as good of a quality of exercise. The way that you nourish yourself. You want high-quality nourishment. We want high-quality embodiment. Tonight, though, we’re going to be addressing the topic of quality, and how it relates to food, and how you can increase the quality of your food in ways that you never even thought possible. Let’s get started.

Before we move on, I want to quickly make a few announcements. One of them is finding an accountability partner. Someone on your team, someone who’s in the household with you, a friend. You want an accountability partner. It’s really nice when you have one that is doing this challenge with you, so that they are experiencing the same things that you are. Everyone’s experience can be different, but you’re going through it at the same time. You’re working through the same information, and it is very helpful when you have a partner. I highly recommend it if you do not have that accountability partner yet, find one, and remember. You have until Thursday midnight to bring in a new friend with you, a new person into this NewYou90 challenge. Be sure and tell all of your team that has been signed up and registered through the website to be sure and get on the Facebook group with us, so they can be in the know on everything to do with the TruHealth system, everything to do with food, activity, stress, all of it. Get that accountability partner. Next, on the Facebook page, I suggested that we take a negative thoughts fast. I wonder, how’s it going? How are you doing with the negative thought fast? Have you noticed that you speak negatively in your mind more than you thought you did? Did you notice that you speak out loud more often than you thought? Or, do you see, wow, I am more positive than I thought I was? It can go both ways. Stay tuned to the negative thoughts fast over the next several days, and just put a marker on how long do you want to do this for. 24 hours, 48 hours, a full week, how long? Keep yourself accountable to it, and to check in. How are you doing with that? How are you with your self-talk? The way you speak to yourself inside your head, and then, how are you speaking out loud, outside to the world? How are you speaking? Hopefully, that will help. I gave several suggestions on the Facebook post about what negative looks like. Hopefully, that was helpful. Then, to remind you, there is a live Q&A on Facebook on Thursdays at 12:00 noon. Be sure and jump on that with us.

Poor quality food increases food quantity. If you want to reduce the amount of food you eat in one sitting, then increase the quality of the food you’re eating, and you will not overeat. Amazing how that works. It’s a beautiful rhythm. Quality means that it’s real food, it’s fresh, organic. It could be a gourmet meal that you have. It is lovingly crafted by your mama, your aunt, your uncle, your dad cooking out. Wherever it is that you are, or just you and your sweet little family at home, and you’re doing home baked goods. Lovingly crafted food and homemade food are high quality, especially when you go by the real foods list ingredients, and buy organic, and by baking soda that doesn’t have aluminum in it. You’re going and getting the really good baking soda, and using those good ingredients, like almond flour, or oat flour, it’s organic and non-GMO. Any of those yummy alternative ways of looking at food and buying that food. Any food that is locally produced, nutrient dense food. Low any human-made toxins. That means that any of the foods that are processed are going to have human made toxins. We want to eliminate those as much as possible. Grown and marketed with honesty and integrity, isn’t that interesting? You want to get food from a place that is honest. Promises high-quality, and delivers high-quality. It has a pledge on their food, on their food packaging there’s a pledge of their integrity, of what the time and care that they take in making sure that food is produced well and in good hands. That also makes a difference in the way your body digests and metabolizes. Isn’t that amazing? It’s big. Usually we only think that high-quality food is if you can get it fresh, or if you get it processed. That’s going to tell the difference in the quality. Not necessarily. It’s also with the care in which it was made, and produced, and picked. The farm, the work is at the farm, that are picking the food. The care and the mood that they had when they picked it makes a big difference on the quality a food that you’re taking in your body. Give that some thought this week. Spend some time with it. Digest it, and then on the Q&A make sure you send me your questions regarding quality of food, on the Q&A, and I can answer your question.

Let’s look at reading labels. I just have up here a Cheerios picture that I found on Google. That just made it easy to be able to show you and to teach you about food labels. Anytime you’re looking at a food, let’s say you’re at Sprouts or someplace like that, that you would like to try a new packaged food. It is permitted on the TruHealth system. What you did first is, you go, and you read the ingredient label first. The ingredients is the most important place on this whole package. It is not that it says whole grains on the front. Does not saying that it fights cholesterol. It is not the serving sizes and all of that. That’s not the most important place on the label. The most important place on this whole package is the ingredients. You want to know what every one of those ingredients are. You want to be able to recognize them. Five ingredients or less is the rule, unless all 10 of the foods are listed on some of the Go Raw bars or the all-natural bars that you can get. I’m trying to think of other things that may be… Any of the gluten-free items that are in the freezer section, like Ezekiel Bread for instance has a ton on their ingredient list, but it’s all foods that you recognize. It’s nuts, it’s seeds, it’s various forms of flours. It may be 10 ingredients, but you know exactly what they all are. That’s what you’re looking for. Corn products, usually GMOs. Always go for organic varieties. That will protect you from that when you begin taking corn into your diet again.

Now, we want to look at the nutritional label. When you’re looking at a processed food, you want five grams or less of sugar. Much less if you can, but five is the max. You want as much fiber as possible. You want tons of fiber in there. Protein, you want to have for, I went over this. I’ll go over this in just a moment about protein, but you want about seven grams at least when you’re eating a food. On cereal, if you’re doing a [Inaudible 00:09:43] cereal, anything like that, that’s full of nuts and stuff, protein content’s going to be higher. Then, plus the almond milk or coconut milk that you put on it will add an even greater protein content. When you start combining foods, you’ll be adding that protein. Let’s look at macronutrient balance. We have talked about that quite a bit, but I really want to dive into it today. You want macronutrients at every meal. You want a balance of fats, proteins, and carbohydrates at every meal. Protein is the size of your fist. Carbohydrate is the size of your hand, and fat is a dollop. It’s the size of your thumb. Remember, you want to chew thoroughly. When you’re eating your meal, you want to chew the food 15 to 20 times, unless it’s a food that doesn’t need that, like soup or something soft. Chew your food thoroughly. You can only chew thoroughly when you’re eating slowly. I am [Inaudible 00:10:46] it home again, to eat slowly. Eat slowly, because we want to eat to the point of energy, and the only way we can eat to the point of energy is if we eat slowly and chew thoroughly. Those three all work together, especially when you’re working with macronutrient balance. That is high-quality nutrition. You’re being nourished with high-quality foods. Chew thoroughly, eat slowly, and you will eat to the point of energy. I want to throw that in one more time.

Let’s talk about health-giving fats. We’re going to break this down. Health-giving fats, you want to build healthy fats, build healthy hormones and cell membranes. We at Mannatech talk about being healthy on a cell level with our [Inaudible 00:11:34] product and our [Inaudible 00:11:35] life. It feeds the cell, nourishes the cell, and we want to support that by eating help giving fats. Use oils that are extracted from seeds. You also want, when you’re doing a cooking oil, you want coconut. You can use organic butter or ghee, which is clarified butter. Unrefined Palm or the yellow olive oil. Do not use the green olive oil, because it will oxidize and release free radicals until you cook it on high heat. When you use the yellow olive oil, it is protected, and you can bake with it and sauté with it. I have giving you a list here go-to fats. I’ve given you the list of the essential facts that we’ve been talking about. Avocado, olives, emphasize a variety. Go to those whole foods, sprouts, those farmers areas where you can emphasize the variety and try a variety of olives. You don’t want to just stick with Spanish olives and black olives. You want to go and get a variety of the Greek olives. Fresh fish, you want ocean or stream caught, not farm-raised, and you also want a variety of fresh fish. Not farm raised, you want ocean or stream caught. Cleaner fish there. Nuts and seeds, organic if you can. Do not get the nuts and seeds that are in hydrogenated oils. You want to get clean nuts and seeds, and then you can roast them yourself. If you buy them raw, in your oven. On the nut butters, peanut butter, almond butter, sesame butter, cashew butter. I didn’t put cashew butter on there. That’s another one. You can use any of those nut butters. Organic, especially if you do the peanut. Make sure you get the organic. You also want the butter, if you do a peanut butter, you want to get the natural. You want the one where you have to stir in order for it to… That’s the healthier version. Otherwise, it has hydrogenated oils in it. On eggs, you want free range. Free range eggs and organic if you can do that. When it comes to organic foods, it really bumps up the grocery budget, so be sure that you strategize with that. You can get free range eggs, that are good quality, aren’t organic, that will be nourishing to eat. There are areas that you want to look for the organics. It’s the fruits and vegetables, and I will be going into that in just a moment. Anytime you have dairy products, do organic. That’s just the best course of action on dairy products, and on some fruits and vegetables.

Now, we’re going to talk about protein. You want lean cut whenever possible. Organic whenever possible, and lean cuts. On the beef, you want pasture-raised or grass-fed. If you are doing a beef that is not grass-fed, then you’re eating more fat, and the fat is full of residues from poor nutrition chemicals, pesticides, and antibiotics. Hm. That doesn’t sound very tasty, does it? You’re eating your beef, be sure it is pasture-raised and grass-fed. If you’re not able to get organic beef, then get the leanest possible of the regular beef. Then, also on the protein, we have chicken, which if you can do organic chicken, be sure and do that. Then, you have lamb, bison, turkey. Organic, if you can do the organic turkey. If not, just regular turkey. Any of those leaner cut meats, and organic whenever it’s possible.

Here are the protein amounts per ounce or whole egg. Beef is 10 grams an ounce. Chicken is 10 grams of protein per ounce. Turkey is 10 grams of protein per ounce. An egg is seven grams. Nut butter is seven gram a tablespoon. Nuts are seven grams per serving, and fish is six grams for an ounce. They’re all roughly the same. Chicken and turkey do you have more grams per ounce than the others. Feel free to take a picture of that if you need that to memorize for later. Not that we are counting grams of protein, or grams of fat, or anything like that in this program. I teach point of energy, and really looking at what you’re eating, making sure it’s well-rounded. When we begin counting up numbers, it just totally pulls us into a stress response, and pulls us out of the ability to burn fat efficiently and effectively when it takes us into that stress state. That’s the way it affects 9 out of 10 people, numbers do. That is why I am putting this up there just as an FYI, as knowledge, not that I want you to start counting grams. It’s just knowledge, and knowledge is power. Yay!

Under the fruits and veggies, you want to buy organic as often as possible. However, like we said before, that really does affect the budget. Go to ewg.org. It will give you the dirty dozen guide list that tells you the foods that you need to make sure you buy organic, because they are very high in pesticide residue. Go to EWG Organic for that updated list. That will be for you there. On our nourish days, and on the cleanse days, both, it’s fruits and veggies. It’s the main sources of food. We have our protein. We have fruits and veggies. Which, takes up the bulk of our amount of food we eat, the bulk of calories that we consume. Then, we have the fats. Onto fruits and veggies, it is what you mean we take in, your main food. Keeping that as wholesome as you can, I recommend. I recommend paying attention to the fruits and veggies. Making sure that, you get a wide variety, and that you try new vegetables all the time. Throw in artichokes. Throw in beets. Throw in bok choy. Throw in cabbage. All the different kinds of cabbage. If you research cabbage, there’s like 10-12 different cabbages, if not more. Go through all of those and see how you can include those in your daily diet to make it more well-rounded, fill it up with more nourishment, and have high quality foods in your eating protocol. On fruits, we want to keep it around two a day. If you go into three, that is okay. Fruits can slow down the fat-loss portion, but if you are used to eating, you’ve come on this program, and you’ve come from a diet that was a lot of sugar, then doing more fruits this first month may benefit you. Then, slowly reducing it is what I would recommend if you’re coming off of a high sugar diet, then do it that way. You have grapes on hand, cherries on hand, blueberries, blackberries, raspberries, all berries are great. Those are low glycemic, and apples, pears, apricots, peaches, keep all those on hand for you. On the cleanse day or vegetables then you do fruits, on your cleanse day. Really experiment.

Let’s talk about some inflammatory foods. Inflammatory foods, they can cause inflammation in the gut, and that can wreak havoc on your digestive system. If you have indigestion, acid reflux, irritable bowel, any of those things, you want to look and see if you are taking in of inflammatory foods. If you are, then I highly recommend you reduce these completely from your diet. Take them completely out, along with dairy. Eliminate Dairy. If you’re doing coconut milk, that will be okay, and the almond milk will be okay. Those are pretty much the only ones, but otherwise do without. Even goat cheese and goat milk, do without those. Eliminate all inflammatory foods from your diet. We have over here legumes, corn, soy, and nightshades. I can’t believe I didn’t list dairy on here. Sorry about that. Include dairy in that. For nightshades, there’s a great article at this website I’ve put on here. That last part, I know this Mannatech group webinar box is in the way, but what that says is nightshades. It’s the paleoleaf.com/nightshades. They have a really good article about nightshades that describes exactly what they do to increase inflammation within your body. That may be a benefit to some of you. Nightshade vegetables are tomatoes, every variety. Potatoes, White and red, but not sweet. Sweet potatoes are all right. Eggplant, peppers, we’ve got bell peppers, chili peppers, and any red spices. Paprika, tobacco, and goji berries. Those are nightshades. You want to eliminate those from your diet if you have inflammation in the gut. If you have any questions on inflammation, be sure and send that on a Q&A. Send me your question before the Q&A on Thursday, and I will answer it in detail for you at the 12 o’clock Q&A on Facebook live Thursday.

Let’s put under the spotlight TruPlenish this week. The newsletter this week, I included recipes. The smoothie recipes 4 TruPlenish that Mannatech has [Inaudible 00:23:14] mannatech.com. I wanted to make it easy for you, and I just included in the newsletter. If you have not had a chance to pull those off the website yet. Those are some TruPlenish recipes for you, so you have a variety of smoothies in your diet. When you’re having a smoothie one or two times a day, you want some variety, don’t do the same thing over and over. Try those different vegetables in your smoothie. One day, do kale. Another day, do beets. Another day, do the spinach. Another time, do chard. Change it up, and mix it up, and see what tastes you like, but mix up your TruPlenish shake, and you will love it. If you can do nuts and seeds, you can put any of the nut butters in there, awesome. It takes really good to put a tablespoon of nut butter in your shake. Changing up your milks, going from coconut milk, to almond milk, to hemp milk. Try any of those alternative milks, and that will also spice it up a little bit for you as well. The TruPlenish shake is macronutrient balanced. You don’t have anything to worry about. When you are drinking the TruPlenish shake, you are in balance macronutrient-wise. With the carbohydrate, protein, and fats, and then whatever goodies you add to it, also just spruces it up. TruPlenish is a sustainable energy source, because it’s low-glycemic, and because it is macronutrient balanced. That energy that you get from it when you’re drinking it will be sustainable, and it will last. Most likely, it will last about three hours for you. Be sure and carry snacks if your time between shakes is more than four hours. Be sure you have snacks on hand, and I have given snack ideas on one of the newsletters. Trying to remember the week. I think it was a prep week I gave snack ideas. Maybe also last week, I may have also done it then, as well. Grab those snack ideas, and also what I think would be good, which I will put on Facebook this week, is for people to share their favorite snack. Share your favorite snack on Facebook this week. I’ll post it for tomorrow. We can start sharing our favorite snacks. The TruPlenish also supports lean muscle maintenance, healthy digestion, and also it is satisfaction. Whenever I talk about taste, aroma, pleasure, satisfaction, that is what you get from TruPlenish. Remember, when we drink TruPlenish, our TruPlenish smoothie, we want to drink it slow. We want to be mindful and aware. We don’t want to gulp it down. We don’t want it to be gone in five minutes. We want to take 10 to 15 minutes to drink the TruPlenish, 15 is ideal, if you can spread it out that long, 15 or even more. Also, remember what we talked about last week. If you are filling up halfway through your TruPlenish shake, then stop. Wait an hour, and then finish it an hour later, or at your snack time, whatever it is. We want to drink to the point of energy. That’s just as important as eating to the point of energy in this case. I also invited you to keep a food and fitness journal. What this is for is not for judgment. It is not to fine-detail everything that you’re doing. What this is mainly for is so you can see if you are present when you’re eating, or if you are doing two or three things at once, if you’re standing up while you’re eating, because in this activity, and I gave you the link in the newsletter. There’s a link there to download this [Inaudible 00:27:15] fitness journal for you to print off and for you to utilize this at home. Of course, it’s asking what you ate, how much food you ate, if you were relaxed or stressed is the most important part of this whole log. What we were wanting to look at it how long is it taking you to eat this meal. Are you taking your time, and sitting down, for 20 to 30 minutes? Or, are you in and out in five? In and out in five is stress. In and out in 10 is stressed, unless you know you only have 10 minutes to eat, then you eat slowly for ten minutes, and then you cut it off. If you only have five minutes to eat, you eat slowly for five minutes. We’re also wanting to look for, if you are multitasking while you are eating. If you’re doing more than just eating, then you’re multitasking, and that puts you in that small state of stress. Everything we’ve been talking about these last three weeks, we are putting a cap on it today with this food and fitness journal, and if you choose to do this, this will give you a really good idea of how you are eating. Remember, how you are eating is just as important as the quality of food you’re putting in your gut. This part is just as important as that quality. Take your time with this. Do it for three days, seven days, 14 days, 21 days, however long you want to do it. Get to know who you are as an eater and how you’re showing up at the table. Very important. That food and fitness journal has instructions. It works you all the way through the whole process. Again, if you have questions on that, go through that before, by Wednesday. If you have questions, email me the questions, and then I’ll answer them on Facebook live Q&A the next day, on Thursday. I realize I did not post my email address on this slide, so the email address to do your questions is info, I-N-F-O, info@ashlytorian.com. Remember, Ashly does not have an E. It is A-S-H-L-Y, Torian is T as in Tom, O-R-I-A-N, info@ashleytorian.com. At the end of this food and fitness journal, there’s a time for you to reflect back on your week, and I want you to celebrate what you’ve done. Celebrate those times you ate slow. Celebrate those times when you ate, you only ate. Celebrate those times that you ate to the point of energy. You can even add that on here. If you overate or you ate to the point of energy, make sure and put that in there. Then, you want to look at and reflect on what you did and what you’d like to change in order to move forward, proactively, in order to get to your goal. It’s a very, very good way, I want to say good way for you to see what you’re actually doing, map it out for you. For those of you that have a lot going on in your mind about the TruHealth system, and how it’s all working, and how you’re playing it out and everything, just taking on one more thing is just a little too much, then do not do it this week. Wait until month two, and see if you’re ready then to do the food and fitness journal. If you’re not ready at month two, then wait a couple weeks and check in. Am I ready now? We do not want to cause any stress, and so if an activity like this is going to stress you out, don’t do it. Wait until you’re ready. There is no rush. Everything in its own time. Yeah.

Let’s do a review of what we’ve learned so far in these last four weeks. We have slow, relaxed eating. You’re practicing that continually. We are aware when we eat. We eat to the point of energy, which means we stop before we get full. Circadian rhythm, we eat in alignment with Circadian rhythm, which means the bulk of our calories are before 2:00. We eat lighter in the evening. We take off between two and five, and we hydrate during that time. You hydrate all day long. We also utilize a [Inaudible 00:32:00] tool titled Power of Pause. If you’ll remember, it’s when you find yourself stressed, or there’s just too much going on around you, and you’re starting to fall off the pathway of health, you pause. Stop and pause, and give yourself a moment. Take a deep breath. Ask for truth. Ask for direction, and that gets you right back on. That was two weeks ago, and the details of Power of Pause is in week two. Low-glycemic food choices, that’s where we’re at, and hydration, and then sleep. Be sure you’re getting your sleep. If you want to lose fat, then you’ll want to sleep. Our body works wonderfully well when it’s rested. The mantra for this week is chew thoroughly, eat slowly, and eat to the point of energy. That is our mantra for this week. Stay in touch with us, stay tuned to that. You will feel so much energy from your meal. You will feel sustainable energy the rest of the day, and you will feel a vibrancy that you hadn’t had before. Looking forward to hearing your feedback on this process of chewing thoroughly, eating slowly, and eating to the point of energy. That about covers everything for this evening. Remember, Q&A is on Thursdays at 12:00 noon. Join us there to ask all of your questions. Again, thrilled to be here with you, and quality. Look at the quality of your foods this week. Check them out. Make sure that the foods that you’re getting at your grocery store are of highest quality for you and what you can do right now. Macronutrient balance. Also, take a look at inflammatory foods and see if they’re might be a reason why you need to cut out those inflammatory foods. If you need anything, you know I am here for you. Email me, Facebook message me, whatever it is. I would love to help you on your journey to living free of the struggle, to living in alignment with the TruHealth system, adopting it as your lifestyle, as the new way of living for you, so you reach your dreams. Live it out really big and really well. I will talk to you later this week. Goodnight, everybody.

Recorded and current as of January 28, 2019

 Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

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Hello, hello! Welcome to week three of this NewYou90 challenge. Finding your resolution solution in 2019, sticking to it, persevering to it, through it, and achieving it. Yes! Week three, and in week three we talk a little bit about rhythm and about being prepared. Which are two very, very important topics, because when we are in rhythm, we are in the flow of not only the Circadian rhythm of the Sun, but also just in our lives. That is when we thrive. Rhythm is vitally important for the human body. It keeps us regulated. We’re going to discuss that in some detail tonight along with preparation. We must be prepared. When you are changing your lifestyle, you’re adopting the lifestyle of health and wellness, getting fit, it takes some planning.

I take some initiative. It takes time for thought, and you’ve got to do this in order for it to become a habit. At first it may seem hard, appears hard, but over time it will get easier and easier towards just second nature. It’ll be second nature. We start off with the whole preparation thing going on where you’re prepping your food, you have all your food ready on Sunday to hit the door running Monday, or on Saturday to hit it on Sunday, however your week Flows. That’s how we wanted to roll. Let’s get started with the show. I’m going to share with you the slides for this week. We are rhythm end prep. This is such a fun topic. I am a firm believer in rhythm because of several experiences that I’ve had in my life, and then a few people that I have worked with. More than a few people that I’ve worked with, nurses who have the night shift, and people who have been night owls. I have several gentlemen clients in the past who’ve been night owls, and it was so hard to get them to go to bed. I know that is difficult for a lot of people. It is vitally important for the runnings of our body. I would like to go through that in fine detail tonight.

First, I have a couple of announcements that I think are pretty important. I’m going to minimize here. Lower me. Maybe. Patty and I spoke. This was one of the questions last week was if we could share the newsletter or the recordings with people outside this program. We would really like for you not to do that. The reason why is because this is special for the people who are in the NewYou90 challenge. To share with people outside of that isn’t fair to the whole of the group. It’s for those that have invested. Not only invested monetarily but invested in themselves. When you share this with people outside the group they haven’t made that investment and that commitment, so you’re also doing them a disservice as well. Keep the weekly content and the recordings to you and two other team members in your group. Anybody who is in this NewYou90 Facebook group has access to all this material, and that is you to share it with.

Then, also, I decided we will do a Q&A on Facebook live on Thursdays at 12:00 noon Central Time, every Thursday the questions come in. If there’s a topic that’s on my mind, I will cue it on at 12:00 noon on Thursdays. That’s going to happen on Thursdays at 12:00 noon. Put that on your calendar, that you can get more. Also you can, on Facebook live, you can even type in a comment. If you didn’t get your questions in soon enough, you can type that in as a comment, and I’ll see that too. That’s what’s going to happen on a regular basis. Yay!

When is the best time to eat? Let’s get with this. We have a bio-Circadian rhythm. That means that our body is in rhythm with the Sun. The way our body functions is in rhythm with the Sun if you look at this chart, you see when the low, spotty temperature is, when our deepest sleep happens. When we have the sharpest rises in blood pressure. If you’ll notice, that’s happening right after the Sun starts rising. Melatonin secredence stops right after that. Also what’s not on here is this is when the lymphatic system ducks. Meaning the during the night, your body did a systems check starting about 10:00 PM. It starts the systems check. It goes through every system of the body collecting trash.

It stores it in the lymphatic system. Around seven o’clock, and again, everyone’s bio-Circadian rhythm is a little different, but this is a gauge. Your body is ready to eliminate that trash. The way I like to put this is, if you do not eliminate at that time of day, you’re carrying around yesterday’s trash in your body until you do. Something to think about. To see if your body is in Circadian rhythm. Is your body eliminating? Are you drinking water throughout? Are you eating more of your calories before 2:00 PM? Is your latest meal at night? We’re going to go through this in fine detail, but it is a time for you, during this week to really check in to your circadian rhythm, and see how it’s operating. When’s our bodies have eliminated, and refresh themselves for the day, that is when we begin our eating. You want your lightest meal, or not the lightest, you want most of your calories, your moderate sized meal, typically at breakfast.

You can do the glycemic smoothie if you want. [Laughs] TruHealth smoothie, which is low glycemic. Or, You can enjoy another low glycemic breakfast. Your Circadian rhythm, metabolic burn of your body, begins waking up a little bit more throughout the morning. Into the afternoon it hits the highest, when the sun is highest in the sky. That is when your body burns more calories, is when the sun is highest in the sky. That can range anywhere from 12:00 noon to 2:00 PM, depending on time of year, depending on where you’re situated on planet Earth, anywhere between 12:00 and 2:00. From 2:00 to 5:00, our body goes on that little sleep journey, and so we’ll do that, and then from 5:00 to 7:00-7:30, your body wakes up a little bit, but that is a small meal. This is why I need to take in a smaller number of calories than you did earlier in the day.

It is best to eat two-three hours before you go to bed. Your last meal is about three hours. If you have a big meal, because you had a party to go to or some kind of an event, or just something happening with your schedule, cook-out, it ended up being a larger meal, which is great. Okay to do you guys. We want to live according to this new lifestyle that we’re creating. 70 to 80 percent of the time. We know things are going to happen, hiccups are going to occur. That’s okay. If that does happen, you have a larger meal at night, try to keep to four hours before you go to bed. We want that meal fully digested, because when you lie your head down to go to sleep, if your stomach still has content in it, your body will not go through assistance check until your digestive system, the stomach contents are empty.

Keep that in mind as well when you’re thinking about your meal that night. Regulating your rhythm regulates cortisol as well. If you have found that you have fatigue issues, or your eating habits are completely off, or your stress level is super high, then your cortisol levels could be upside down. Meaning you are giving off more cortisol at times of day when you shouldn’t be. Cortisol gradually bills through the day, and then tapers off at night. If our circadian rhythm is off, and we have major fatigue issues, is upside down, then cortisol levels can also be upside down. In order to see if that’s true for you or not you’ll need to do that test. Can go to a naturopath common a holistic practitioner, or integrated medicine doctor in order to get that done. Most do it through saliva.

That’s something to think about. If you have major fatigue, or your schedule is upside down, cortisol being upside down could be a reason why you haven’t been able to lose weight. If that’s been your issue in the past, that could have been it. When you start on the TruHealth system, did you get on this rhythm of eating that we’re teaching, then your body will straighten itself out. You’ll be getting to bed earlier, waking up earlier coming eating your meals according to circadian rhythm, and your body will get back on track.

That is the beauty of our body, is that nothing can’t be turned back around. We can turn things around. It’s not like, just because it’s been that way for the last decade, doesn’t mean it can’t change, because it can. Our bodies are great. They’re adaptable. They adapt easily to change. Rest easy with that. Also, feel free to take pictures of these. I know some of you are wanting these from the talk I did on TNL. Here they are for you, to get those.

Let’s move in, really quick. Let me just double-check something. If you don’t mind.  I want to check something real quick, picture I covered everything on rhythm that I feel needs to be covered. Seven to nine hours sleep, guys. Sven to nine hours. I know some human bodies adjust themselves to five and six, and if that’s what feels right and healthy for your body, then stick with it. You will hear me preach seven to nine hours, so if that doesn’t resonate with you, no worries. Do what feels good for your body.

That is typically what is in alignment with circadian rhythms, so that’s what you will hear me speak about and preach about with you. If there are any health things that come up for you, not health issues but approaches, things in your Fitness level that aren’t coming together, that’s one of the areas where we’ll look at sleep, to make sure you’re getting enough. If you are a five to six hour a night person, and things are not flowing, your body is having hiccups and it’s slowing down fat burning, and all that, we will look at your sleep, and we will address it.

I gave y’all, in the NewYou90 newsletter, you have a print off of steps to change the cycle, eating, and rhythm. Give you steps that you can change your cycle, that I spoke about just a moment ago. Be sure to check into those if that is an issue for you. I was talking about, if you want higher energy, then shrink the size of your dinner, and you will wake up with more energy. You will also fall asleep easier, and that is where you will make up that time, and begin turning that around, is by shrinking the size of your dinner and how much food goes into your body at night.

Also, give you mind and body nutrition techniques to help with that as well, and that is called POA, using mind-body and nutrition techniques. That is also on that NewYou90 newsletter. Be sure to tune in to that.

In the beginning, I gave you an idea of serving sizes. When you are getting your body into circadian rhythms, please pay attention to your serving sizes. Not counting calories, and not weighing food, that’s not what I’m talking about. I’m talking about the portion a food that you’re putting on your plate. Make sure that your eyes are not bigger than your stomach. A guideline that I gave what’s for fats, it’s the size of your thumb. For your carbohydrate, which is vegetables, or quinoa, wild rice, it’s the size of your hand. For quinoa and wild rice, it’s more what will fit in the cap of your palm. Then, or meat, it’s the size of your fist.

That is the prep weak call, and it’s on the real foods meal planning guide that I attached to the prep week. It is also in that. You have that information for you as well. When you’re looking at the size of your meals, put less on your plate then what you’re used to, what you’ve done before. Then, when you go slow, each mindfully, and eat to the point of energy, you will not be eating the amount of food that you used to eat. You’re listening to your body. You’ve heard the old adage that says, “The less you eat, the longer you live.” What they mean by that is, when we eat to the point of energy, we’re not filling our stomach up all the way. The way you know your stomach isn’t full is it’s not distended, you don’t have that full feeling. Those are the two signs. When you stop before you get to that point, that’s when you’re eating less, and that’s when you’re eating the amount of food your body can burn for the next two to three hours until you eat again. Keep that in mind as well, when you are looking at the sizes of your meals. That’s also listed on the mind-body techniques that I have for the plan of action.

Let’s go to prep week. Food prep. That real foods meal planning guide is a great thing, and the TruHealth guide. Are wonderful, wonderful tools for you to have in your kitchen all the time. I keep mine in my recipe box cabinet. I have a recipe cabinet. I keep the real foods meal planning guide, and I have the TruHealth guide in there, and any other tools that I use for meal planning right there. When I’m planning my week, planning my meals, all my information is right there. I just go to it, and start making my list of the foods I need for that week. You want to keep your fridge and your pantry stocked. If you did not clean out your pantry and refrigerator before you started this. And you have undesirable Foods that you’re not wanting to include in your TruHealth lifestyle, I highly encourage you to clean that out now. Get rid of those things. Eliminate them. Get them out of your line of sight. I suggest for all of my clients set you prep your meat, when you’re getting started with this lifestyle, any of the meat you want to eat that week, you prepped them early. You get them cooked and prepped up.

You do the same thing with your fruits and vegetables. You have them washed in green bags were other protective storage containers that you have. They are ready to go. Cut, Ready to go. The reason why is, when you are changing, and living this lifestyle changing from your other lifestyle to this lifestyle, you’re going to find that you will feel like you are running out of time to prep your dinner. You’re not. You have the same amount of time you always did. It’s because you’re thinking in a different way that’s not a habit. It feels like it’s going to take more time, effort, energy. It really won’t. If you have your food already prepped and ready in the fridge or the freezer, all you’ve got to do is pull it out, and put it in the cast iron skillet, cook it up for yourself, or chop it up and put it in your salad bowl, whatever meal you’re going to have that night, just makes it so much easier. Takes less energy. Less energy thinking for you. The way that we lose energy during the day and use up a lot of energy is by worrying about our meals, and how we’re going to prep them, and get it ready in time in order to eat. That’s an energy drainer, what I would call. Will be talking about energy in a couple of weeks. That’s an energy drainer, when we spend too much time thinking about our meal and how we’re going to get it prepped on time. We are cutting that off right now, and you’ll just prep all your food ahead of time. If you have questions on that, please feel free to type them in. We will discuss that either at the end of this call or at the Q&A on Thursday.

Food preparation as far as leaving the house. We need food bags. If you do not have a food bag yet, get a food bag. A couple of posts, I think, on Wednesday there will be a food bag. My food bag will be a picture of it, and you’ll be able to see what it is. I give a few ideas of what I carry in mine. I don’t leave my house without a food bag. You never know what’s going to happen, and you always want to be prepared. It’s more fun to have that food bag on hand. Also, it’s an energy gainer when you have prepared food for the day, with food, and you don’t have to worry about it. That’s an energy gainer. Let’s gain energy by being prepared. Food bars that you can put in there are food bars that are by Go Raw, Think Thin, Macro bar, those are just to name a few. Those are some favorites that I have found. I really like Go Raw, because it’s minimal ingredients. They are raw. Very good bars. Look at those. You can go to goraw.com and order those. Macro Bar, I think, they probably have the same type of deal. You just want to watch the amount of sugar, but again, these are not food bars that are an everyday thing, unless it’s the Go Raw. There’s some Go Raw ones that have no sugar in them. You want these as just in case. Those are just in case. Then you’ve got nuts and seeds, dry kale, okra, or plantains. You have fresh fruit, cut-up vegetables, nuts and seed butter. You can do hummus. Those on maintenance can do hummus. If you’re on the trail system and you are doing legumes occasionally, you can do the hummus, or if you are a vegetarian you do hummus, vegetarian or vegan you do hummus as your protein, and the nuts and seeds of course. Have food in your bag. It will make it so much easier for you, and you will feel so much better. You will feel so prepared, so prepared. To review. What we have done so far, and what you are working on, these are the highlights. Slow, relaxed eating. That is so you are aware, and you are eating to the point of energy. All three of those go together. Tonight, we learned about Circadian rhythm, and we worked on this one the last few weeks. Circadian rhythm, very important, to eat in alignment with the sun. As the sun’s coming up, your metabolic burn is rising. At high noon to 2:00 PM, it hits its hottest. 2:00 to 5:00 it goes on a little down-curve, so hydrate during that time. Try not to eat. If you eat, just eat a very small meal or a very small snack, but mainly focus on hydrating. Then, from 5:00 to 7:30ish, just depends on the time [Inaudible 00:21:18], is a light meal like the butternut squash soup or some kind of chicken-veggie soup, something like that this time of year. Low-glycemic food choices. That’s where the power is. Stay tuned to your low-glycemic food list. If you’re not familiar with it, and you have not learned the foods on that list yet, keep that out in your kitchen. Hang it on your refrigerator so you are reviewing those foods every day, and you get to know them, exactly what they are. Hydrate, hydrate, hydrate. I will preach that through this whole thing. Hydrate. Drink lots of water. I know that the mainstream says half your body weight in kilograms, so if you weigh 150 kilograms, then it’s going to be 75 ounces of water. That kind of thing, but I highly recommend 80 to 100. During the summer, you could go 100 to 120 ounces of water. At 64 ounces, which is eight glasses of water, just drinking that gets you hydrated. If you have been walking around, sweating, exercising and sweating, you’ve been drinking caffeinated beverages, or if you’ve been drinking something other than water, then you’re not being hydrated all the way. You’ve got to count for that too, and you’ve got to drink more than 64 to make up for all of that fluid loss. Hydrate, and then sleep. We spoke about sleep tonight. That is our review for the last three weeks. We are doing a lot. Bravo, everybody.

Bravo. This is your mantra for the week. I am nourished by the food I choose to eat, the movement my body desires, and those quiet moments that feed my soul. Remember your visualizations. Spend time thinking about what you want to create for this 90-day challenge. What kind of eater do you want to be at the end of it? Spend time. Those are those quiet moments that feed your soul, is where you’re just being with you, your creator, and really feeling it out, and visualizing it, and creating what you want to learn from this. Who do you want to be, as an eater, as an exerciser, as a TruHealth lifestyler? Who do you want to be, as a person who is building their business with this? Who is it? Those quiet moments that feed your soul, and also just reflecting on what you’ve done, learning from it, and moving forward. Remember, we get curious. We don’t judge. We get curious, and that’s where it will make all the difference for you. Stop judgment, and just get curious, and ask questions.

Let me stop my share. I’m back. That is the wrap-up for week three, Circadian rhythm and food prep. Remember, if you have questions, type them. Send them into me, info@ashlytorian.com, and remember my name is A-S-H-L-Y, T as in Tom, O-R-I-A-N, Ashly Torian. It’s info@ashlytorian.com. Email me there your questions, and I will answer them on the Facebook Live at 12 o’clock central time on Thursday. I look forward to talking with you then. If you have questions and you’re tending to slide, you can type in your questions in the chat box, and I’ll be able to answer them before we leave. Other than that, have a great week. You’re doing an awesome job. Stick with it. You can do this. You can. Reach out when you need help. I am here.

Thanks, have a great week.

Bye.

Recorded and current as of January 21, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters you should consult your doctor or other healthcare provider.