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The crucial 3 reasons people eat too much

We all know the feeling of stuffing chips in our mouths way past the moment of knowing it’s time to stop. It feels out of control, and we make excuses and justifications until it feels normal. For some, this is occasional. For others, it’s a daily battle. In my practice, I work to decide what is at the heart of that battle. Once we treat the medical issues, there are still 3 core issues to face:

  • Compulsive thoughts
  • Impulsive thoughts
  • Emotional eating

1. Compulsive thoughts:

Compulsion is a repeating though or idea that forces you to keep coming back to the same place. There’s ice cream in the freezer. There’s ice cream. Ice cream…It keeps going until you can’t ignore it. Compulsion often comes from low serotonin. Sometimes treating food addiction is as simple as identifying why the serotonin is low and how to bring it up. Antidepressant meds are not always the answer. Many even cause weight gain.

2. Impulsive thoughts:

Impulses are the actions that you take without thinking about consequences. You’re stuffed from dinner and never want to eat again. Then you see cookies and instantly eat 5. Regret seeps in but it’s too late. Impulses are often tied to dopamine, which impacts attention, addiction, and mood. Some people are born unable to regulate this pleasure seeking chemical, and those people need some help with that to control the eating.

3. Emotional eating:

Obviously, all three of these issues can overlap. Some people simply medicate with food. How often do you see parents offering a cookie when a child is hurt? In hospitals, they give crying babies pure sugar to calm them down. It works, and using sugar and food is a learned behavior. Unlearning this behavior takes focus and help. On a simple level, find something that “medicates” you and doesn’t do any harm. You may need a therapist to help with that. I recommend that you start with finding something else to bring you joy. If you are not sure what that is and can’t see a therapist, think about a book like The Miracle Morning. I find that process very helpful for finding meaning.

Thinking about food

Thinking about food

Compulsive, impulsive, and emotional eating are at the heart of many weight problems. Understanding this is half the battle so you know where to direct your energy. You may need to have an in depth analysis of your metabolism to understand your eating patterns, but if we overlook the mind, we are overlooking a critical piece of the puzzle.  Click here to book an appointment or a free 15 minute consult if you need to dig deeper.

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Overworked and Overwhelmed: 27 Things Moms Need to Know

  1. Understand why your lack of sleep is making you gain weight.  Sleep deprivation will make you eat more and burn less.  Your female hormones, thyroid, and stress hormones all change for the worse to slow your metabolism when you are not sleeping.  Click Here
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  2. Why mom is stressed:  This is one of my favorite posts to share with your husband.  She is so right!  This is one of the reasons we are so stressed!! Click Here.
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  3. Mommy Brain:  Did you know that lower progesterone after birth actually causes the learning center of your brain to shrink?  You also have changes in the part that processes emotions.  This can really change the way your brain works!  Learn one way to deal with mommy brain without meds or any outside cost: Click Heremom's-brain-out-of-order
  4. Brain Power:  There are 5 simple things you can do at home to improve your brain function that you can start today.  Read about balancing brain power with super easy lifestyle choices: Click Here
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  5. Nutrients for Stress:  In my experience, the biggest nutritional helpers for stress are vitamin C and B vitamins.  Check out this article for more info!
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  6. Lifesavers for childhood illness:  Dr. Johnson summarizes years of experience as a doc and a mom to give you safe easy ways to keep kids healthy at home.  Click Here

  7. Insomnia and hormones:  The hormone that is making you wake up (sleep and progesterone) Click Here
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  8. Chemical exposure in the home:  The free thing you can do right this minute to greatly reduce the toxins coming into your house. Click Here
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  9. 3 crucial reasons people eat too much:  Your overeating—what is happening and why?  It doesn’t matter how good your dietary program is if you can’t follow it!  Click Here

  10. Thyroid:  what you need to know.  We all know that thyroid causes weight gain, but so do a lot of things.  I ask a ton of questions to assess thyroid weight gain vs. other reasons.  Here are some of the things I am looking for:  Click Here
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  11. Fast super easy meals:  Here are some super simple 5 ingredient crockpot meals that are gluten free, dairy free, and sugar free.  I love easy!  Enjoy! Click Here
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  12. Tricks for raising a picky eater.  I love these ideas!  With picky babies, I always liked to do “bubbles for bites”.  It made meals fun and easier. Click Here
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  13. Why you should do a 21 day sugar detox  Click Here21-day-sugar-detox
  14. Stress related weight gain:  In my experience, people who carry blood type A seem to be more susceptible to stress related weight gain.  Click Here
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  15. When people tell you to stop caring about what others think, this is why that’s stupid.   Don’t let anyone beat you up because you are woman who cares what other people think sometimes.  Most of us care about how people view us as mothers, wives, friends, neighbors, and even strangers.  You know who doesn’t?  People with personality disorders, spectrum disorders, and other serious problems.  So don’t feel bad because you care!  Just find balance.  Check out this point of view too:
    caring-about-what-other-people-think
  16. Cereal is not a good breakfast.  If you only want to change one thing about your diet, please start here.  Eggs are good, steel cut oats with nuts can be good, but no cereal! Click Here
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  17. Your difficult child:  Your kid’s most difficult qualities right now may be their best assets later.   I  often see kids with weaknesses that could become strengths in adulthood! Click Here
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  18. Cheap and easy whole foods for people who can’t afford all organic foods.  Click Here
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  19. Connecting with your school age kids:  I walk my boys to school every day, and I try to make conversation fun and light.  I love these ideas for conversation starters.  Sometimes it is easy to ask the same old boring stuff. Click Here
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  20. Tantrum Free:  Check out this excerpt from my favorite toddler book. I still use these techniques on my older kids!! Click Here
    tantrum-free-techniques
  21. Introducing food to babies.  The easiest way to raise a good eater is to start babies with veggies! Click Here
    introducing-food-to-babies
  22. It’s not all your fault when your kid has problems.  There are so many reasons to believe that fears and anxieties can actually be passed down generationally!  Of course our behavior influences our kids, but there may be more to it than that. Click Here
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  23. Understanding hormones and weight loss video: This one is Tina Sprinkle and I talking about weight loss and some surprising things you might not have known about diet and hormones:  Click Here
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  24. Premenstrual moodiness:  This is a huge trigger for premenstrual rage, and most of us have absolutely no idea that it matters at all!  What you can do with your lighting to change your mood. Click Herepremenstrual-moodiness
  25. Hidden Sources of Sugar: Click Here
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  26. The Science of addictive foods video: Click Here
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  27. Your average doctor doesn’t have time to talk to you about your hair loss, weight, mood, sleep, or energy level. Click Herewhat-your-doctor-doesnt-have-time-to-tell-you

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Make losing the baby weight easy!

I’m going to tell you my solution to a weight loss trend that we all still believe even though it doesn’t work. Everyone believes it by now. Low far, low carb.

So wait…removing 2 out of 3 macronutrients?? And then we say meat causes problems.

So don’t eat too much. Have protein powder.

Can’t we just say don’t eat? Everyone knows someone who has been successful doing this. I see it over the long term, and that’s why I say it’s ridiculous. The lean meat and veggies only diet is not enough. You will break down and eat desserts and sugar to compensate. Or, you’ll be perfect and start to see fun changes like hormone suppression, thyroid changes, anxiety, hair loss, low libido, depression, insomnia, and fatigue.

So how do we eat right if carbs are bad, protein is bad, and fat is bad?

Step 1:

Step 1 is always eat real food.

Step 2:

carb fast.

  • No carbs after dinner.
  • Protein and fat only in the morning. Eggs are good.
  • Mid morning have more fat if needed (like nuts)
  • Have 30 carbs at lunch
  • Have 15-30 carbs with a snack
  • Have 30 carbs by 6 pm

In a 6 hour period, you get to eat carbs 3 times. That’s not deprivation at all. For breakfast, you have fat. That’s always fun. Why does this work? Remember these tidbits:

  • The longer we go without glucose, the more we repair broken insulin / glucose balance. Only 25% of your day requires insulin balance, so you can repair for 75%.
  • We go into storage mode with too many carbs. Staying under 120 per day means you probably are not going into storage.
  • Weight gain from night time eating is triggered by insulin levels increasing while melatonin is high. Fat doesn’t trigger insulin.
  • You have 8 hours to utilize fat. You have about 2 hours to use carbs or store them.

    Storage = weight gain

This is the basic framework to rapid weight loss that works for many of my patients. I was thrilled with how easy it was after my third baby when I switched to this approach.

Keep in mind, you may still need hormone testing, thyroid testing, nutrient assessments, and a personalized plan. If you have done that and you want faster progress, this works. As always with all plans, if you do everything and nothing works, you need to have an expert test you metabolically to see why.

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essetial-oils

Knowing My Essential Oils

Essential oils are so popular right now!  People are always coming and asking about the things they are trying at home.  The biggest thing that I run into is that,  sometimes people don’t know what will work and what may not be strong enough.  Please keep in mind that even if you like essential oils as a treatment, I still suggest you have someone supervising your care.  I will share my favorites!

1.  Lavender:  My favorite use for this one is, of course, sleep.  You can buy this encapsulated for a slow release sleep product.  I also occasionally have people put a drop in their water and leave it by their bed.  That way, they can drink it if they wake up.  Easy, and no sleep hangover.  I also might add a drop to water in tea on a particularly stressful day.  This must be with an oil that is made for consumption obviously.

2.  Peppermint:  Enteric coated peppermint is a key supplement for me in managing IBS and diverticulitis.  For both, you often need a high dose and it must be encapsulated correctly.  It can cause reflux, so you don’t want to use too much without a capsule.

3.  Oregano Oil:  While a single drop orally or on the feet might not be enough to fight an ear infection, oregano oil is powerful.  It is great for killing fungal and bacterial infections.  It is strong enough to upset your stomach.  It MUST be taken with a probiotic, just like an antibiotic.

4.  Tea Tree Oil:  This is a popular one, although I tend to lean more toward garlic oil when I need something like this.  Tea tree oil can be good for topical applications, but it can also be irritating so you have to be careful.  Some people do use it orally, although I don’t recommend it.

Please feel free to share your favorite essential oils in the comments!

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bowl-of-broccoli

Broccoli Without Bloating?

I made a discovery recently that I am very excited about. Broccoli, Brussels sprouts, cauliflower, and cabbage are my favorite veggies. But alas, if I eat the smallest amount, I get a substantial amount of abdominal pain and I look like I am 6 months pregnant. Recently at a nutrition seminar, I was learning about people that have abnormal sulfur metabolism and molybdenum deficiency. My wheels started turning. Molybdenum helps your body process sulfur / sulfites, so would it help people who can’t digest broccoli without discomfort? Well, last week, I cautiously decided to eat cauliflower and took molybdenum. About a half hour later, I hear “did you eat a WHOLE cauliflower?”. I began to think maybe I made the wrong decision. But I survived. The next day, a whole head of broccoli. The next day, a bag of Brussels sprouts. Next on my list: too much cabbage. I am so excited I want to share it with the world! Not everyone would be this excited about being able to eat broccoli, I know,  but I hated having to avoid it. I hope at least one poor soul out there who can’t eat broccoli is happy to read this!

Interested in receiving my information on fertility in a series of emails?  It’s free, and organized for your convenience.  Contact my assistant at DrJohson@aspirehealthkc.com and ask to receive the optimizing fertility series.  This includes the blogs on the website and a few extra tips.

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4 Simple Rules to Fix the Microbes

This is arguably the most important part of healing naturally, so learn why:

Think about this. All day, you eat mouthfuls of bacteria, viruses, chemicals, and plants that need to be modified by the body to make it safe and usable. The gut absorbs the good and gets rid of the rest. That’s the goal anyway. The acid barrier fries as much of the living bacteria as possible. Then bile and the enzymes in the small intestines break it down and we absorb fuel.

About 1% of our body weight (so 15ish pounds) is bacteria.

They should be in a symbiotic relationship with us. They help us digest and prevent the bad stuff from living there. In that context, imagine the gut as literally the front line for the immune system. That’s where the biggest battle is. Most of our immune tissue is located right there on the front line. So what happens if the immune army looks out and sees armies of bugs that don’t belong? It sends a message back to everyone: get ready for a fight. That means increase inflammatory mechanisms.

What does that look like? Fatigue (for rest), mucus (for protection), bowel changes, skin flares, joint pain, even changes in thoughts and behaviors. And just think about that.

We have all had the flu and had a hopeless feeling so intense that we thought it might not get better. That feeling is chemical and it’s measurable. It’s all part of how we force ourselves to rest. Name literally just about anything and ask if it’s made worse by having the wrong 15 pounds of bugs living off of your food. The answer is probably yes. And think about that. Those good bugs, our allies, live off our food. A natural human diet. Just real food. Plants. Animals. Nuts. Eggs. The basics. Throw anything else in there, and now you’re feeding stuff that doesn’t naturally live in a human. You can take a probiotic, but that doesn’t change the fact that you’re still feeding the enemy and breeding big beastly armies. The only way to successfully repopulate is this:

  • Kill
  • Starve
  • Replace
  • Feed

If medications like hormones, steroids, excessive antibiotics are in the mix, you need help.  If you’re missing major functions of digestion (stomach acid, gallbladder, less than one bowel movement daily), you need help.  But here’s the basic 10 week strategy:

Kill:
Take a strong antimicrobial herb


Starve:
Eliminate simple carbs and sugar as much as humanly possible, even fruit. One or two fruits per day is fine


Replace:
A good probiotic has 20 billion living organisms and more than one strain


Feed:
Eat plants. That’s what the good guys eat. Eat food that will rot if you leave it out. If bacteria in your kitchen won’t eat it, the good guys in the probiotic cap probably think it’s gross, too.

What about all those diets that say no olives, mushrooms, vinegar, etc.?? Let’s be real. I’ve done with hundreds of people. The problem isn’t olives. It’s super processed food that our friendly guys can’t eat, antibiotics, sugary alcohol, steroid hormones, and simply a lifetime of people not eating people food. 10 weeks on this plan, in the absence of the med history or missing piece of digestion, is all you need to reset. How strict to you have to be after? Depends on how healthy you want to be. Deciding how that looks based on your needs is usually a one on one convo with me. If you’re more complicated, you might need help beyond what I can do here, but it’s still very doable!

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