E.N.D. the Diet Drama: 3 Keys to Lose the Weight and Reclaim Your Life

by Ashly Torian

Overview

Why do diets initially work, but, over time, fail to keep the weight off? Why are many of us subject to so-called “yo-yo” dieting, in a never-ending S-curve of fluctuating pounds as measured by a scale? Why do people with good intentions work so hard to become thinner, only to end up frustrated and defeated? By exploring these and similar questions around the issues of exercise, nutrition, and health, Ashly Torian developed the E.N.D. (Embrace~Nourish~Digest), a sustainable, natural way to a healthier lifestyle.

The E.N.D. is not a weight-loss program. It’s not a fad diet. But by integrating the elements of Embrace~Nourish~Digest into your daily life, you will lose the weight and it will stay off. If you are in an unhealthy relationship with food, the E.N.D. will help you find the balance that’s best for optimizing your body’s potential. That’s because the E.N.D. is a mindset, a way to think about who you are, what you want to do, and the body you need to do it.

Product Details

ISBN-13:	9781504390217
Publisher:	Balboa Press
Publication date:	11/13/2017
Pages:	246
Product dimensions:	5.50(w) x 8.50(h) x 0.52(d)

Read an Excerpt

CHAPTER 1

Learning to Appreciate My Temple

Ever since I can remember, I loved movement. When I was three, maybe four years old, I was amazed that my little body could do what I willed it to do, tumble, roll, leap, and run. I challenged my older sister and brother to driveway dashes and around-the-block marathons. It was intoxicating, feeling that adrenaline rush, discovering how my body could perform, and how I could draw from reserves deep inside to press on. Observing our backyard handstands, cartwheels, and somersaults, my parents purchased a gymnastics mat for our suburban Dallas home. When I turned five, they enrolled me in a noncompetitive beginner's gymnastics class at our local recreation center. It was fun learning the basics of floor exercise, uneven bars, the balance beam, and vault.

I was ten years old when a Romanian girl, who was only four years older than I, lit up the Montreal Summer Olympics. I wanted to be like Nadia Comaneci, earn perfect scores of 10, and wear gold medals around my neck. I was psyched to become a gymnastics champion. A competitive coach, well known in gymnastics circles around Texas, soon accepted me into his program. Among the ten girls in the class, I carried the most weight at 98 pounds.

At the start of each class, before we were allowed to hit the mats, the coach weighed us. It became a weekly ordeal I dreaded. "Ashly, you are too heavy," the coach growled. "Get that weight down before next week." As much as I tried, I remained a stubborn 98 pounds.

I came down with a bout of the flu and bronchitis, and, for about a week, I missed school and gymnastics. At the next gymnastics class, he weighed me. I was down to 86 pounds, having lost 12 pounds due to the illness. "Ashly, that's the weight you need to be," the coach lauded. "Don't gain a single ounce."

Almost immediately, my body returned to my natural weight of 98 pounds and stayed there. The coach was livid. What could I do? Here he was, shaming me, a fifth grader, for being me. Immediately following family mealtimes, I ran to burn the calories I'd just consumed. It became an obsession driven by the guilt of eating and the anxiety that I weighed too much. Every evening, I ran until I was so exhausted, I could not run another step, but my weight remained the same. I knew in my heart I would never become a competitive gymnast. I was simply too large. My parents must have sensed my anxiety, because after two years of lessons, they suggested I consider a less-competitive environment. The Dallas Gymnastics Center had recently opened, and there, the emphasis was on cheerleader gymnastics. In middle school, and later in high school, I made the cheerleader squad, and I no longer obsessively ran.

In elementary school, I earned top grades in physical education, but struggled with Cs in the academic curriculum. My mother was the first to notice I had a learning disability.

She would ask me, "Ashly, can you please go into the bathroom and bring me my compact, comb, and lipstick?" I would return with possibly the comb, perhaps a fingernail file, and an inquisitive look. "What else did you want?" I'd stammer.

She looked me in the eyes, held my gaze so I could concentrate, and repeated the instructions. Then, she had me repeat the list back to her. Off I'd go to the bathroom, and by the time I got there, my memory was a blank. Reading was similarly challenging. After reading something in a textbook, I could not recall a single fact. Convinced I was the dumb kid in the classroom, I knew I was not smart like my sisters and brothers.

I was in the sixth grade when I began seeing Dr. Solomon, a stern, no-nonsense learning disabilities therapist. At our first session, playing a game of dominoes, we each drew seven tiles to play a basic "block game." Next, we played Trouble, taking turns pressing the "Pop-O-Matic" to roll the die. For me, it was fun. However, as I came to realize later, Dr. Solomon used the games as a way to see how I processed information and learned. The diagnosis: Mixed Receptive-Expressive Language Disorder. Finding it difficult to understand language, follow directions, and organize thoughts, children with this disorder struggle with reading comprehension, vocabulary, and responding to questions. Under Dr. Solomon's tutelage, my mother helped me relearn the alphabet. Each night, Mom and I concentrated on three letters, starting with A, B, and C. The idea was to resubmit the letters of the alphabet back into my brain, so I could properly process them into language. First, pretending I was holding a pencil, I "wrote" the letter A in the air. The shape of each letter had to be precise and "written" perfectly ten times. Next, I "wrote" the same letter using my elbow, again ten times. Seated on the floor, using big motions, I "wrote" the letter with my foot ten times. Graduating to a dry erase board, I used my hand to write the letter with a marker many times until it was perfect over and over again. Only after all of this, could I move on to the next letter in the alphabet. It was a tedious process.

For nine straight nights, my mother patiently worked with me to relearn the alphabet, but that was not the end of the therapy. According to Dr. Solomon, I needed "connection," so every evening after "doing" my letters, I put on pajamas, got ready for bed, and sat in my mom's lap as she rocked me in a La-Z-Boy chair. These were some of the most beautiful times of my childhood. We talked about our day, she stroked my hair, and we cuddled. Here I was, a sixth grade girl being rocked to sleep like an infant.

As I look back over this time in my life, I recognize that Dr. Solomon's "letter therapy" may seem a bit odd, but it worked. Avoiding the necessity of attending a special school, I was able to remain in my sixth grade classroom. My grades dramatically improved, and I was earning mostly Bs and some As. I could recall textbook material, follow directions, and communicate better. It wasn't that I lacked intelligence, rather I had a learning challenge, and it was corrected. When you have a struggle as a child, such as a learning disability, you discover a reserve of resilience deep down within yourself that prepares you for other life challenges.

This resilience was again tested on a two-week wilderness trek in the Rocky Mountains. Our church sponsored an annual summer youth trip, and since I was about to enter the ninth grade, I was now old enough to go. My sister Jamie, who is a year older than I, had taken this trip the previous year, and was a returning camper. This particular summer, our initial destination was Colorado's Great Sand Dunes National Park. In the San Luis Valley, at the base of the Sangre de Cristo Mountain Range, lies one of America's most amazing natural wonders, a windswept "high desert" terrain of sand with dunes towering more than 700 feet in height.

During our first week in Colorado, we were in "base camp," learning the basics such as hiking long distances, map reading, climbing, and top-rope belaying, the technique of scaling a mountain with ropes and harnesses. Bible studies rounded out the days. In the second week, we hiked the dunes, climbed to the summit of Medano Peak, elevation 13,135 feet, and stood on the grassy, tundra-like apex to view the magnificent snowcapped Rockies stretching to the horizon.

Volunteers joined a select group to scale a more challenging rock formation, one requiring a series of three-pitch climbs, each pitch 40 feet or more in height, straight up the vertical face of the mountain. Considered by the leaders as one of the stronger campers, I was on the first pitch, meaning I was on the bottom, about to belay two more campers up the rock face above me. I made a bite in the rope and looped the line through the locking carabiner, securing the rope to the harness around my waist. Gripping the climber's end of the rope above me with my left hand, or the guide hand, and the brake end of the rope with my right, I began pulling with my guide hand.

As the day drew long, belaying became more of an ordeal than a fun afternoon activity. I literally held a fellow climber's life in my hands, so there was no choice but to keep pulling, regardless of how my arms ached and muscles burned. My mantra became "persevere, keep going, and never give up." That night, my biceps were each swollen to the size of a grapefruit, but I felt strong, even invincible. I was gaining an appreciation for the temple that was my body.

CHAPTER 2

Temples, Warts & All

In the END Zone, we embrace ourselves, warts and all. The Christian Bible says our bodies are temples of the spirit that resides within us. (1 Corinthians 6:19-20) The Hindu belief is that the body serves as a temple for the soul, and the Supreme Being resides within the soul. Since I come from a Christian perspective, to me, the body is the vessel that carries the eternal spirit of God along with our soul, namely our will, conscience, and our ability to reason and think. Each of us is a three-part being comprised of the body, the soul, and the spirit, and of these three, the body is the part that brings tactile pleasure. To enjoy life to the fullest, we need to pay attention to our bodies, honor and respect them, because we have no replacements.

However, honor and respect do not mean we must strive to maintain the Hollywood film-star version of the perfect body. It does not mean restricting our foods to those considered "super nutritious." Extremes are seldom healthful. Fixating on the perfect Adonis or Aphrodite body can be as detrimental as gobbling bags of potato chips day and night.

Jennifer wanted the perfect body and believed the perfect diet was the way to get it. Every morsel that passed her lips had to be absolutely pure, with nothing artificial of any kind — no artificial colors, no flavor additives, no chemical preservatives. Food sprayed with pesticides? Absolutely not. Foods derived from genetic modification? No way. She steered clear of unhealthy fats, white sugar, white flour, and additional salt.

To ensure her vegetables were strictly organic, she repeatedly washed them in filtered, bottled water. Everything was cooked to make sure no bacteria of any kind could survive.

This behavior can be chalked up to healthy eating, but Jennifer went far beyond possessing a passion for good health. Dr. Steven Bratman was the first physician to identify the eating disorder now known as "orthorexia," the obsession of eating healthy. According to Dr. Bratman, "health food junkies" are so obsessed with the quality of their food that it becomes an overwhelming drive that dominates their lives. Jennifer was a classic case. She criticized family members, friends, and co-workers about the foods they selected to such an extent, few wanted to socialize with her. Cut off and isolated, she shunned restaurants, turned down dinner invitations, and lived in fear that her food could be contaminated. She gave up foods she once loved, such as eggs and seafood, to survive on an ever-stricter diet of whole grains, some nuts, and a few homegrown vegetables, eaten raw to preserve their nutritional value. She and her husband separated. As her weight plummeted, she became irritable and suffered from bouts of nausea and migraine headaches. These must be symptoms of her diet, she correctly reasoned. The answer? Take away another food, since it must be contaminated.

Randy often awoke a little after midnight. Unable to get back to sleep and surmising he was hungry, he went to the kitchen. Satisfy the hunger with a late-night snack and sleep will surely come, he thought, and it did, at least for a time. His nocturnal kitchen grazing could include a box of crackers, a carton of ice cream, or several helpings of breakfast cereal. Over a period of several months, the night eating became habitual, lasting several hours. Randy's wife, Amber, grew more alarmed, noting the nearly empty pantry each morning. It was not uncommon for the couple to wheel two carts of groceries to their SUV twice a week. As the grocery bills grew, so did Randy's pant size.

One of the world's leading experts in binge eating disorders, including night eating syndrome, is Dr. Albert Stunkard of the Perelman School of Medicine at the University of Pennsylvania. As early as 1955, Dr. Stunkard was researching night eating disorder, often triggered by stress during the day and aggravated by feelings of guilt and shame. Whereas Randy's night eating took on a binge quality, there are other nocturnal "snackers" who only eat a sandwich or have a slice of cake before again hitting the sack.

Some late-night eaters attempt to conceal their obsession by hiding snacks. Rachel secreted cartons of breakfast bars in her laundry room. Gabi ate from chilled bowls of pasta she kept in her refrigerator, scooping out handfuls of the noodles with her hands to avoid leaving behind incriminating dirty utensils. Rachel and Gabi, both considered obese, were placed on calorie-limiting diets during the day, yet they did not lose pounds. Unknown to their respective physicians, they continued their surreptitious night eating.

For someone from one extreme, Jennifer, the health food junkie, to the other, Randy, Rachel, and Gabi, the bingers, the journey to wellness begins with understanding and empathy, certainly not judgment. That means embracing and loving ourselves, especially our bodies, at this moment and in this place. Healing is about unconditional love and acceptance — of oneself. I am not saying anything goes. I am saying listen to your body, because it wants the best for you.

What is your purpose? Why are you here? Determine your reason for being, and your body will tell you what you need to do to have the energy and stamina to fulfill that purpose, whatever it may be.

Jennifer aspired to be a dancer.

Randy always wanted to hike the Appalachian Trail.

Rachel hoped to have the strong and limber body necessary to play with her grandchildren.

Gabi attended classes to become a teacher.

The key for these individuals, and anyone seeking to be in the END Zone, is to consider a revealing technique called, "Write a Letter from Your Body." The idea is to put into words how the body is feeling. Having learned this technique while studying at the Institute for the Psychology of Eating, I have used it with many of my clients.

"You really want my body to write to me?" one bewildered client asked. "Yes, I do," I replied. "For a moment, pretend to separate your spirit and soul from your body. Now, what would your body tell you about its treatment during the course of the past year, the past two years, five years?" To get them started, I read the letter my body wrote to me. Here it is:

Dear Ashly,

You have not trusted me of late. I have been strong and held up in spite of injuries and fears, and you still don't appreciate me. I am beautiful and waiting for you to notice and embrace me and be within me. You have worked hard to keep me healthy, and now, it is time to release your obsession and live within me. I am unique, just as other bodies are unique. We each have our own curves and nuances that make each of us special. It is difficult to sit back and watch you compare yourself with others when what you bring to the table is real. The shape and strength are perfect for your spirit to reside in. Get to know me. Don't shut me out. When you say unkind things to me, it hurts. Would you speak to your sons the way you speak to me? It is time to release and let this go. I'm ready for you to finally embrace me. I am here for you. Stop the abuse and love me the way I am.

(Continues…)

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Excerpted from "E.N.D. the Diet Drama"
by .
Copyright © 2017 Ashly Torian.
Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Foreword, xv,
Introduction, xvii,
PART 1,
1: Learning to Appreciate My Temple, 3,
2: Temples, Warts & All, 9,
3: Mirror, Mirror, Show Me All, 18,
4: Seek Pleasure & Practice Mindfulness, 26,
5: A Type-A's Ideal Relationships, 32,
6: Embrace Food, Embrace Life, 37,
7: Who's Coming to Dinner?, 46,
PART 2,
8: Toss out the Scale, 55,
9: Purge the Pantry, 61,
10: Eat for Your Best Life, 67,
11: Muscles; Use Them or Lose Them, 74,
12: Movement for the Fun of It, 81,
13: Slumber is Never Time Wasted, 88,
14: Nourish the Soul to be Whole, 93,
15: Think Lovely Thoughts, 100,
16: What is True? What is Not?, 107,
PART 3,
17: My Search for Balance, 113,
18: Some Gut Wisdom to Ponder, 121,
19: Digestion Is Far From a Simple Matter, 128,
20: We Are Made Perfectly Magnificent, 136,
21: Sugar & Fat, a Complicated Relationship, 142,
22: Honor the Body, Honor the Dream, 151,
PART 4: TOOLS FOR HEALTHIER LIVING,
TOOL NO. 1: Awaken the Mind, 162,
TOOL NO. 2: Fill Up with Affirmations, 166,
TOOL NO. 3: One-Minute Movement Starters, 170,
TOOL NO. 4: The 30-Minute Workout, 178,
TOOL NO. 5: Basic Core Routine 1, 187,
TOOL NO. 6: Basic Core Routine 2, 191,
TOOL NO. 7: Moderate Routine, 194,
TOOL NO. 8: Advanced Routine 1, 199,
TOOL NO. 9: Advanced Routine 2, 203,
TOOL NO. 10: Back Health & Maintenance, 207,
TOOL NO. 11: The Truth About Supplements, 211,
TOOL NO. 12: Successful Grocery Shopping, 213,
TOOL NO. 13: Quick & Easy Dinner Recipes, 215,
Conclusion, 221,
Ashly Torian, 223,
About Jim Waldsmith, 225,