Kick Off Your Damn Heels: How To Kick Anxiety & Live A Badass Life!

Christina Johnson, Sugar

November 05, 2019
Kick Off Your Damn Heels: How To Kick Anxiety & Live A Badass Life!
Christina Johnson, Sugar
Chapters
Kick Off Your Damn Heels: How To Kick Anxiety & Live A Badass Life!
Christina Johnson, Sugar
Nov 05, 2019
Show Notes Transcript

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Speaker 1:
0:01
Welcome to kick off your damn heels. Are you sick and tired of getting bad advice about anxiety? Does it piss you off when people talk about anxiety as something you must claim or just live with forever? All of that crappy advice ends right now. Are you ready? Because we're ready. It's time to get down and dirty and kicking anxiety to the curb so you can live a bad-ass life. Welcome to the podcast with guts. And now here's your host, Dr Tara Lynn
Speaker 2:
0:37
[inaudible].
Speaker 3:
0:39
Hey everyone and welcome back to another episode of kickoff your damn heels. I am Dr Tara Lynn and today I have Christina Johnson with me and we are going to discuss sugar and sugar cravings and what, what you can do about it and why we have them and all of that stuff in sugar is a huge topic these days. Um, I talk about sugar with mental health, um, clients all the time because it influences that as well. So I'm glad to have you on this show. Welcome Christina Johnson. Please let us know who you are and what you do.
Speaker 4:
1:15
Thanks. Thanks for having me. I'm excited to be here. Yes. Yeah. I'm Christina Johnson. I'm a transformational nutrition coach and I have a private health coaching practice and my specialty is really working with women who have struggled for years trying to lose weight. And so I work with them and try to get to the root cause of what's causing their weight issues and we just help them, you know, create this healthy lifestyle and a healthy relationship with food so that they feel good, have more energy, and really just feel comfortable in their body.
Speaker 3:
1:46
All right, so let's get to it. We are going to talk about sugar. So why do you think this is so important to talk about?
Speaker 4:
1:54
I think, I mean first of all there so many people have cravings. I mean, whether it's for sweets and sugar or whether it's chocolate or carbs and bread, lots of people struggle with sugar cravings and it stops us from eating. Well, I mean when you are constantly creating that, you know, ice cream in the freezer, that bag of chips is calling your name. It's hard to stick with eating healthy and so it really can get in the way of healthy habits. And so I feel like it's just a really important to top topic to talk about because so many people identify with it and oh go ahead, go high in sugar just impacts our health. So significantly. Like you said, it affects our mental health. It affects, you know, just our immune system. It suppresses our immune system, it exacerbates pms, it causes fat storage. It's uh, it has been linked to some types of cancers and Alzheimer's and you know, can lead to diabetes. So it really, it affects how we feel on a day to day basis and it affects our overall health as well.
Speaker 3:
2:55
So what, okay, so there's all kinds of different things that called sugar and it came up weird like are there, are there any decent sugars? Cause I know when I think of sugar I think of the processed sugars and that, but like then there's like people that say go ahead and eat honey and eat. To me that's still sugar. Like, is there a difference between this or how do you view it? And I, she is unprepared for some of these questions, just so you know. So it's okay.
Speaker 4:
3:24
I don't know. All right. You know, my, my philosophy is sugar is sugar. So whether it is like refined white sugar or honey, it's still sugar and it's still going to act as sugar in your body. With that being said though, I for most people it's not realistic to think that we're never going to have any sugar for the rest of our lives. It's just, it's not a very realistic approach. So I definitely recommend, like when I'm working with clients, we try to get them all off all the processed refined sugars, the regular, you know, white sugar and corn syrup and those types of things. And then every now and then when they do, you know, want to have a tree because I think part of having a healthy lifestyle is still being able to enjoy food. And so every now and then if you're going to plan ahead for a treat, then what I recommend is finding a healthy recipe and using a little bit of honey. You know, you don't have to use a whole cup of honey, but you know, kind of back and he's a little bit, and there are other nutrients in things like honey and maple syrup that do make it a better choice then.
Speaker 3:
4:27
So there is like good, better, best in in this scenario. Okay. Waiting. Describe it. Yes. Yeah. And there, wait, I forgot bad. There's bad, good, better and best. Yeah.
Speaker 4:
4:39
That's probably would be it. Never ever having any sugar, but
Speaker 3:
4:42
yeah. Well, cause I, I mean there's a lot of confusion around it too, cause people even talk about fruit, you know, um, as being bad. And I'm like, well sure, there's a lot of fruits that have more sugar than others or when they ripe in, they have more sugar than, you know, uh, less like a banana when it ripens there's more sugar than when it's green, you know? Um, but I think there's a lot of confusion around sugar period. You know, it gets lumped into all the same category.
Speaker 4:
5:12
Yeah. Yeah. And then that can just cause people to feel overwhelmed and just say what? I'll just forget about it and eat what I want to eat.
Speaker 3:
5:20
Right, exactly. Hm. Can't say I've never been there. Anyway. All right, so this leads into the question about why is it that we crave sugar in the first place.
Speaker 4:
5:33
My philosophy is that we are craving sugar because we have some kind of imbalance going on within our body or within our mind. And our body thinks that sugar is going to fix that imbalance. It's like sugars, the solution. And so we start to crave sugar. And what I believe is that when we can figure out what is really that, that imbalance, what's really going on within our body that's causing our body to think we need and when we address that root cause, then the sugar cravings just kind of start to disappear.
Speaker 3:
6:04
[inaudible] yeah. So, um, what kind of nutritional imbalances might our body be really saying, Hey, help me with this, you know?
Speaker 4:
6:12
Yeah, yeah. So like you said, there's different types of imbalances. And one our nutritional imbalances. And I think that some of them are so simple, like a big one is not drinking enough water. And I say that and I know that everybody has heard that before, but just because we've heard it, you know, is everyone drinking at least 64 ounces of water a day? No. I would say that probably 75% of my clients or more are not drinking enough water when they come to me and when we're dehydrated it can cause cravings of all kinds. It makes us feel hungrier and it makes it really hard to, to be healthy and feel good. So that's just a simple one. Uh, another common one that I see is not eating enough protein. So a lot of my clients,
Speaker 3:
6:55
yeah, no, right? Cause I talk about eating protein will not just help with the sugar, but it helps with, you know, stress and it helps with uh, mental health balance and all protein is amazing.
Speaker 4:
7:09
Yeah. It's essential macronutrient for a reason. Right? It's interesting when I look at, you know, when I first start working with a client, they'll do a three journal for a few days for me to look at. And one of the first thing I notice is not drinking enough water. And then the second one is breakfast and lunch in particular tend to have very little if any protein in them. And that really sets up our blood sugar levels for the day and can cause cravings and blood sugar fluctuations all day long. So that's a huge one
Speaker 3:
7:37
I want to add in there when he was listening, it also causes anxiety and depression. So you know, now we're going to tie it all together with uh, mental health. So sugar is not just about weight loss, everyone, it is also about mental health. So there, there's my caveat right in the middle smack DAB
Speaker 4:
7:54
right there. Yeah. Well I mean I've noticed for myself if I can tell and if my blood sugar drops too low, cause if you eat a lot of sugar at once, it's going to spike your blood sugar and then it plummets. And when it's plummeting, then I don't like I can tell sometimes I get a little jittery or just feel more anxious. I mean there's that. Yeah, definitely.
Speaker 3:
8:12
Yep. There's a definite correlation. So, all right. So, um, we talked about nutritional stuff. So how do you want to start to deal with cravings so we can get rid of them? Because it's really hard to get off. Get off of sugar.
Speaker 4:
8:26
Yeah. Yeah. You know? So if I can add one other thing, I definitely feel like the nutritional imbalances are a huge cause of cravings, but, and that's a great place to start dealing with them and getting rid of them. But I think we also need to recognize that sometimes there's other things going on more emotionally or within our lifestyle because it could also be just lifestyle imbalances, like not getting enough sleep. When we're tired, our hunger hormone gets out of whack and we feel hungry or, or we have, we don't make as good a choice as one more tired when we're not dealing with our emotions when we're, you know, stuffing them down and feeling stressed and eating because we think it'll make us feel happier temporarily. Um, you know, that's a big issue. Or even like childhood experiences. Our relationship with food is formed one where, you know, a small child and those habits and patterns can stick with us well into adulthood unless we deal with them.
Speaker 4:
9:22
I recently was talking to a woman who growing up, she's like I think 70 now, but growing up until she was 10 her parents had an ice cream store and she has all these fond memories and attachments with ice cream and that's one of her big trigger foods. Right? And seeing the one we want to deal with cravings. I think it's really great to start with the nutritional imbalances, drink enough water and you know, eat enough protein and eat nutrient dense foods. But then once, once you do that, it's like the cravings go from this loud roar more to adult whisper and then we have to look at all those other things going on under the surface. Are there emotions you're not dealing with? Are they're just habits that year, you know, did you grow up with your parents telling you you have to clean your plate? And now that's an ingrained habit. So, so it kind of is, it's an issue that I think we look at in layers, if that makes sense.
Speaker 3:
10:17
[inaudible] or, or did your parents own an ice cream store? And in my mind I'm thinking, oh my God, that would've been the worst and worst thing that other words would probably be like a bakery or a pizza shop. Like to me that would be horrible. Yeah. We smashed together those experiences. Like, um, if nothing else, it was like togetherness, you know, in, if you're working together in an ice cream story, you know, like it's a togetherness feeling. So it's a sense of being whole. Probably. So, yeah. So looking back at some of those early childhood memories, is is largely important to this, you know, what are the messages that you received around food as a kid, you know, and how do you interpret them now as an adult? You know, so, but sometimes it seems like your body just wants it, like it just wants sugar. So are there any, and I'm putting you on the spot with some of these questions are, are there any reasons why your body would just like have a strong desire for sugar? Like just need it. Go ahead.
Speaker 4:
11:21
Yeah, I would say that probably speaks more to those, the nutritional deficiencies. So one of the interesting things is the cycle we can get in. So when you eat a lot of sugar and processed foods, it will strip your body of certain nutrients so you become deficient and things like magnesium and chromium, calcium, vitamin C. And what happens is that when you're deficient in certain nutrients, for example, magnesium, that can lead you to crave chocolate. And when you are deficient in crude chocolate on the magnesium. Okay. And chromium can lead to sugar cravings. I think I saw one study that people who have strong sugar cravings when they supplemented with chromium for, I think it was six weeks, the cravings dropped in I think at least half. Wow. So we get in this vicious cycle, we're eating all this sugar, our bodies become nutrient deficient and then we crave sugars. So we eat more of it and then we come more deficient and then it's hard to get off that cycle.
Speaker 3:
12:20
Well it might also be, you know, you said the um, if you eat a lot of sugar, it strips the body of nutrients and I think like, well yeah, it also makes sense because the more sugar and crap you eat, the more sugar and crap you eat and the less other good things you're actually eating at the same time. So you're not getting the nutrition in at all, you know, because when you think about that processed foods, sugar, carbs, whatever, how many people's Diet actually is nutrient dense? Not, not many. So whether it strips it or just doesn't allow it because you're already eating this crap food and feeling full or satiated or whatever. I don't know. Um, you're not getting in the nutrition that you need so you crave more sugar to do the job, but that'd be about right.
Speaker 4:
13:06
Yes. Yeah, exactly. For me, I just put that together right now. So very well said. Thank you. That's what I do with my clients is we focus on eating a more nutrient rich diet because that's the key. When we, when we give our body the transit needs and the protein that and the fiber and it can kind of relax and you can, you know, eat a meal. There's so many people that are just are shocked because they can eat breakfast and then not feel hungry again until lunchtime and they're just not used to that. And so that's what happens when we eat the right types of foods and the right combination of foods.
Speaker 3:
13:46
Right, right. That makes a lot of sense. So how do we start to deal with those cravings so we can actually be done with them?
Speaker 4:
13:54
Yeah. I think the first thing is just identify what, what do you think could be causing your cravings? Is it a simple nutrients kind of deficiency? Like not drinking enough water or protein. Um, or is there something more going on underneath? And then I think the easiest place to start is really to start with what you're eating. So number one, drink eight glasses of water every day at a minimum. And if you're active, drink more. It's such a simple thing, but it really can make a pretty big difference for a lot of people. So I recommend starting there. And then second you move into eating a more nutrient rich diet. So eating more, more foods that you would find outside in a garden or on a farm or a ranch and not foods that you would find in a food manufacturing facility. So you know, good quality meats and eggs and fish and vegetables and leafy greens, fruit nuts and seeds, you know, all those, those real healthy foods.
Speaker 4:
14:50
True. Because they have the nutrients need to be healthy, right? I think that the, and the more you add in of that, the easier it is to start crowding out more of that, the sugar and the junk. And then lastly, I think a huge thing that helps her, a lot of people is eating a more balanced meal. So three times a day, make sure you're getting protein, fat and fiber ideally in the form of vegetables. And you know, a great place to start is with breakfast because I find that's the one meal of the day where you typical Americans were eating a very carb processed, billed breakfast.
Speaker 3:
15:26
It's so weird to um, put vegetables in breakfast.
Speaker 4:
15:31
Yes. It is
Speaker 3:
15:32
weird. It's weird, you know, like, I dunno, I dunno. It's just a weird, it's because we are, we're kind of programmed right to eat like carbs, cereals or oatmeals or you know, that kind of stuff that doesn't really have protein in it or, or we go the other way and eggs and bacon and ham and you know, we overload the, the protein in the morning a little bit too. But to me it's always been so fricking where to add vegetables in the morning. Like, yeah, it's hard. Unless I'm making an Omelet, it's super difficult.
Speaker 4:
16:05
Yeah. A couple years, I feel like I really had to learn to just to view breakfast differently. Right. And now it seems like what Mo, what a lot of Americans are eating, you know the muffins and that kind of thing. It feels more like it desserts that, yeah. Then a breakfast shoe.
Speaker 3:
16:20
Right, exactly. Well you know, if you think about it, maybe people wake up in low blood sugar and so they want to eat a muffin or a donut or whatever to get going or you know that kind of along with their cup of coffee. You know, cause they're lacking in energy at that point. I don't know.
Speaker 4:
16:37
Yeah, that's a great point. And then it sends up that blood sugar roller coaster all day. So all day long are having more cravings and feeling tired and crashing.
Speaker 3:
16:45
Right, exactly. I have one thing to, I want to talk real briefly about water drinking water. Yeah. Because [inaudible] okay, so I'm sorry mom if you're listening to this, but she believes anything that's liquid is just as good as drinking water. So meaning like soda or flavored waters, like you know, that have sugar on them, whatever, the not the good stuff. So what is your take on that? Like is water like water should just be water or can it be anything liquid?
Speaker 4:
17:21
No, I would agree with you. I water needs to be water and yes Hemings um, you know, tea, herbal teas and things like that are great to supplement with. But I really think that, I mean we need to be drinking at least 64 ounces of water and then if you want to drink some tea or coffee in addition to that, but our body doesn't treat soda like it does water. We weren't made to, to thrive on soda or coffee. We were made to thrive on water and what our cells really need. So say yes, I believe. Did you hear that mom?
Speaker 4:
17:56
Shout out to my mother. Alright, where can people find you? Yeah. So my website is Christina Johnson, wellness.com and I have a top 10 foods guide that I put together that I would love to share to anyone who's interested, but I just chose 10 foods that are really good for balancing blood sugar, for helping you feel full so that you kind of can get rid of your cravings and, and just make it easier to eat healthy. So if they want to get that, I also have a recipe for each of those 10 foods and just a little bit of extra information about, you know, ideas on how to use them. So love to get awesome. So that free guide will actually be a link in the show notes here too, so you don't have to go far to find that. And um, there will also be a blog attached to this episode on Dr terrillon.com which I will also link that free guide into that blog post for you as well. So, all right, well it was a pleasure having you. Thank you for being on your welcome to be here. Yeah, we can talk blood sugar any day. All right. Take care and if you really enjoyed this episode, please leave us a comment below and um, hopefully we'll see everybody again on another episode of kickoff your damn gales. Thank you.
Speaker 3:
19:15
I really hope you love this episode as much as I did. Please subscribe to this podcast and leave a review. Basically wherever your favorite place to listen to the podcast is and don't forget to head over to kickoff your damn heels.com for information about my book, my private Facebook page, and for more free bonus content. See you next time.
Speaker 1:
19:40
Thanks for listening to kickoff your damn heels with Dr Tara Lynne. If you're wanting more badass information, head over to www.kickoffyourdamnheals.com damn heals podcast is for entertainment purposes and does not replace your relationship with a primary health care provider or mental health professional. If you think you may have a medical or mental health emergency, call your doctor, go to the emergency department or call nine one one immediately. We are not entering into a therapeutic or physical doctor patient relationship of any kind and nothing on this podcast website or associated content shall be considered medical advice. The information provided by in kickoff, your at Dan heals, including but not limited to audio techs, graphics, images, and other material are for informational purposes only.
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