Did you see the move "Get Out!"? I'm a pretty scary person when it comes to movies, so I'm not a big fan of horror films, but a group of friends were going and I'm always up for a date night. My husband did sustain a few nail marks, but I enjoyed the movie, laughed, jumped and actually thought the filmmaker did a great job.
There's actually another horror film going on inside your body called "The Sugar Rollercoaster!" - and it's time to "Get Off!"
The Main Cast
Big Food Manufacturers & Fast Food Chains - in the role of the villain who acts like your best friend
You - in the role of the innocent
Supporting Cast: Simple Carbohydrates, Your Feel Good Hormones & Insulin
Big Food has basically hijacked your taste buds, especially when it comes to sugar. I'm still amped about what I wrote in a previous blog - that 3 out of 4 Americans are pre diabetic and 9 out of 10 of them don't know it. (cue scary music sting!)
You may be walking around with a sugar addiction and not even know it, because everyone around you has the same addiction, which seemingly makes it OK. How do I know that? Because before I got the knowledge and consciously got off the Sugar Rollercoaster, I was unknowingly addicted, too. But we both have too much of an epic impact to make on this world. God's plan for your life is too exceedingly abundant to let sugar stand in the way.
Sugar is sweet indeed, but it is not kind =(. The impact of added sugar in your diet is a significant contributor to preventable diseases like type 2 diabetes, heart disease, high blood pressure - and has even been linked to cancer risk. Told you this was a scary movie.
As we age, it's even more important that you monitor the amount of added sugar you eat and drink because your metabolism is slowing down - among other things, which is one of the reasons your waistline seems to be on an infinite expansion loop. Yes - it's a bummer, but the only way for you to stop Big Food manufacturers from wreaking havoc on your body and your future is to "Get Off!" the Sugar Rollercoaster - like today!
A few facts:
#1 - We eat waaaay too much sugar
According to the Harvard School of Public Health, Americans consume 22 teaspoons of sugar per day. That's a whopping 350 calories of sweetness with basically zero nutritional value (aka "empty calories.") And to make matters worse, if you're on the Sugar Rollercoaster, you're going to crave even more sugar and high-fat foods. No bueno!
The American Heart Association recommends that women eat no more that 6 teaspoons (approx. 24 grams/100 calories) from added sugar and men eat no more than 9 teaspoons per day (approx. 36 grams/150 calories). Just for context, one 12 oz. can of Coke has 39 grams of sugar, which is nearly 10 teaspoons. Scary!
#2 - ALL carbohydrates break down into sugar (glucose) in your body
And all does mean ALL. Think of carbs in 3 Categories: Simple Sugars, Refined Grains (think enriched flour, pasta, rice - the "white stuff"), and Whole Grains (think texture and the word "whole.") Fruits and veggies can drop into the "whole" (aka complex carb) category because they have fiber.
So what's the difference? The difference is that simple sugars and refined grains are pretty much immediately converted to glucose and spike your blood sugar. Whole grains, fruits and veggies take longer to enter the blood stream because they have fiber, which slows down their digestion. So power up the God-made plant-based carbs and power down the simple and man-handled sugars and flours.
Below is my favorite graphic for the Sugar Roller Coaster (get out your glasses). Net net - you eat/drink simple and refined carbs (plug in your favorite sugar sweetened beverage or sugar/salty crunchy munchie), you have basically purchased your ticket to "Sugar Rollercoaster" - the movie.
You eat simple carbs (sugar/refined flours) - Your blood sugar goes up and your feel good hormones are on fire. Both Hands are Up! Woo hoo!
Your pancreas dumps the fat-storing hormone insulin into your blood system to clear out the blood sugar (which is toxic to your body). Insulin unlocks your cells and muscles to store some of the glucose for energy use and the rest is stored as FAT.
But...because you ate a LOT of sugar, your pancreas, which tends to overestimate, dumps a LOT of insulin into your body, which causes your blood sugar to dip below normal levels. Bring on the crash! (Cue horror movie sting!)
Now you're blood sugar is low and your brain is sugar-starved. You're fatigued and foggy, and start craving more sugary/salty simple crunchy munchies. You're headed up the rollercoaster all over again, and again and again! Aaaah! It's a nightmare!!!
And if you stay on the rollercoaster long enough, you become one of the 9 out of 10 who don't know they are pre-diabetic.
So, what can you do to "Get Off!"? Let's keep it simple. I didn't make up this acronym, but I love a good one, and this one is yummy.
#1 - Cut (or at least reduce) the C.R.A.P.
C - Carbonated & Sugary Sodas and Beverages
R - Refined Flours
A - Artificial Ingredients & Added Sugars
P - Processed Foods
#2 - Lean on CleanTM - When you have the "need to feed" - make Power Choices - whole, clean minimally processed foods from God's Buffet. The more you eat these nutrient dense foods, the more you will retrain your brain to crave healthy options when your cravings hit.
The bible says:
Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.
- 2 Corinthians 3:17
Freedom from food addiction (whether you know you have it or not) begins with honoring your temple and striving for our service size bodyTM to be of greatest service to God and to this world.
What is one thing you can do today to "Get Off!" the Sugar Rollercoaster and have your Happy Ending? Commit to it! And if you're ALL IN - post it in the comments below or in the Fit thru Faith Village Facebook Group.
Blessings & XO!
Charlie Jordan Brookins
Your Girlfriend in Whole Body Health
Founder, Fit thru Faith