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Creating a Conference with Diversity and Inclusivity from the Ground Up: Watch Alina Brown, NTP and Daniele Della Valle, NTP in this Interview Replay

Creating a Conference with Diversity and Inclusivity from the Ground Up: Watch Alina Brown, NTP and Daniele Della Valle, NTP in this Interview Replay

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WellnessCon Alina Brown

In this Facebook Live, you’ll learn:

  • + How Alina became interested in holistic health  

  • + What WellnessCon is and what her inspiration for starting it was

  • + The importance of a gathering centered around promoting diversity & inclusivity within the wellness community

  • + The process of planning a conference

  • + Alina’s biggest goal or aspiration for WellnessCon

  • + Advice for those who want to do something like WellnessCon

 

 

 

Learn more about Alina Brown, NTP

Alina Brown

Alina Brown is the CEO of WellnessCon, an annual outdoor wellness conference dedicated to promoting diversity in the wellness space while fostering community for wellness lovers, wellness influencers, and conscious companies. She is also a Nutritional Therapy Practitioner who spends most of her days creating video content for her Wellness YouTube channel called ‘Alina Alive,’ where she helps her 22,000+ subscribers take practical steps to deepen their wellness journeys. Alina truly believes that just as nature works synergistically to foster diverse rainforests and deep-sea life, we as humans can best thrive and achieve optimal health synergistically through working together. 

 

You can find Alina through her website: AlinaAlive.com, on Facebook, or Instagram

You can stay tuned with WellnessCon through the website: wellnesscon.co, on Facebook, or Instagram

 

 


 

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  • Why you are not just what you eat, but what you actually absorb.
  • How to balance blood sugar and increase energy.
  • Why you need healthy fats and cholesterol in your diet.
  • The critical roles of minerals and how to get more in your diet.
  • Why water is the most important nutrient and how to best hydrate.
  • The NTA Manifesto & how to learn more about Nutritional Therapy.

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Faces of the NTA: Meet Leanne Scott

Faces of the NTA: Meet Leanne Scott

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Faces Of The Nta Meet Leanne Scott

Learn More About Leanne Scott

 

How long have you worked for the NTA? What is your role?

I have been working with the NTA since 2015 as the NTA’s International Representative and Lead Instructor. I am also the Director of the NTA Australia/ New Zealand

 

 

What attracted you to work at the NTA?

Funny story, but it was a little like being unexpectedly tapped on the shoulder by the universe. 7 years ago if I would have been told this is what I would be doing I would never have believed it.

As a student from Australia it was a big decision for me to fly 3 times to the USA to do the program but after considerable research I realized there was just nothing here that offered a program like the NTA. But I really didn’t realize the impact that would have on me until 2 hours into my first workshop as a student. I had been so blown away by the content of the program and our team of Instructors (Gray Graham was my Lead Instructor) that when we began learning about our upcoming Community Outreach Project in class, I literally felt like I was tapped on the shoulder and I stood up and announced I already knew what my project would be – bringing the NTA to Australia!

Well, I honestly don’t know how it happened but I suddenly became an unstoppable force of nature and worked every day for 2 years to make that happen- in 2015 the NTA became a global program offering its first international venue in Australia.

Some days I wonder what universal forces orchestrated all of this but I am so glad they did and every day I wake up loving my job and excited to see where this journey takes me.

 

Leanne Scott - FCA

 

What do you love about working for the NTA?

I’ve never met a group of people more passionate and more committed to helping others. I mean every single person is as determined and as passionate as each other. Our teams are also so incredibly supportive of one another. It’s such an honor to be part of such an incredible organization.

 

 

What are you most proud about accomplishing in your time at the NTA to date?

In March 2015 we launched our first inaugural NTP class internationally, bringing a new paradigm of Functional Nutritional Therapy Practitioners to Australia. Since then we have expanded to five venues across Australia and New Zealand. I am so honored to be able to continue to grow our community globally.

 

Leanne Scott with kids

 

Describe the NTA in three words?

Committed, Heart-centered, Dynamic

 

 

Describe yourself in three words

Committed, Heart-centered, Goof-off

 

 

What do you love the most about our community?

Oh my gosh where do I start? The passion!! How our community doesn’t hesitate to jump right in and support each other in times of need. I have yet to see another community as connected and supportive as ours. I feel so blessed to be part of it!

 

 

What is your favorite fat?

Do I have to pick just one?? Tough call but I suppose Duck Fat is at the top of my list.

 

 

What is your least favorite food?

There’s really nothing I won’t eat as long its nutrient dense properly prepared whole real food. My only caveat would be tripe. If it’s not prepared right it can scar you for life but when it has been- it’s AMAZING!!

 

 

What’s your most used cookbook or recipe blog and why?

Honestly now days my own meals are quite simple and I wouldn’t say I rely on any particular cookbooks unless my kids are in the mood to create something unusual. One thing I do love to do is try any new recipes that our students or graduates create- that’s really fun!

I like to try them all and not play favorites. The list would be too long to post here!!

What are you reading (or listening to) right now?

Right this very second I am listening to:

The Prophet by Khalil Gibran Beyond Biocentrism by Robert Lanza

and reading:

Plant Intelligence and the Imaginary Realm by Stephen Harrold Bruhner When Spirit Leaps – by Bonnie Greenwell

And I LOVE LOVE LOVE our Australian Podcaster and Associate Instructor Leah Williamson and her Low Carb Conversations Podcast!!

 

 

In your mind, what are the biggest challenges the holistic health community faces?

Such a timely question!! I think historically one of our greatest challenges has been fragmentation within the greater health and wellness community.

We all get so passionate about we believe in and sometimes we forget that irregardless of our differences in opinion we are all here for the same reason, the same cause – to help others.

Right now we are facing something even more significant that is impacting not just our community but everyone – the right to HAVE an opinion and the right to decide whats right for our bodies.

Now more than ever I think we must overcome our historical differences and fragmentation and work together to simply preserve this right for ourselves, our families and our communities. It’s going to take every single one of us working together to make this happen.

 

Leanne Scott with kids 2

 
 
 

 

Want to speak with an instructor?

Join us for a Live Info Session. One of our Lead Instructors will go in-depth, discussing the differences between our programs. This is a great opportunity for you to get your questions answered and to determine if one of the NTA programs is right for you!

 

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14 Reasons to Stay Hydrated: Early and Late Signs of Dehydration

14 Reasons to Stay Hydrated: Early and Late Signs of Dehydration

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14 Reasons To Stay Hydrated
 
Why do you need to stay hydrated? Water is the most important nutrient. It makes up about 60% of yout total human body mass (in an average adult, that equates to 10-13 gallons of water) and is required for numerous body processes. (Popkin, D’Anci, & Rosenberg, 2010) You can go eight weeks without food, but only days without water.
 
Unfortunately, dehydration happens to be one of the most common deficiencies. Consuming an adequate amount of water is critical for proper hydration and overall health, so drink up! 
 

14 Reasons to Stay Hydrated:

  1. Improves oxygen delivery to cells
  2. Transports nutrients
  3. Enables cellular hydration
  4. Moistens oxygen for easier breathing
  5. Cushions bones and joints
  6. Absorbs shocks to joints and organs
  7. Regulates body temperature
  8. Removes wastes
  9. Flushes toxins
  10. Prevents tissues from sticking
  11. Lubricates joints
  12. Improves cell‐to‐cell communications
  13. Maintains normal electrical properties of cells
  14. Empowers the body’s natural healing process

 

The body can produce about 8% of its daily water needs through metabolic processes. The remaining 92% must be ingested through the foods we eat and the beverages we drink.

 

What Is Dehydration?

Water is one of the most common nutritional deficiency in the American population. If the body’s water content drops by as little as 2%, it will cause fatigue. A drop of 10% will cause significant digestive, cardiovascular, immune, and musculoskeletal health problems. Losses greater than 10% can cause death. Here are some signs of dehydration:

 

Early Signs of Dehydration:

  • Fatigue
  • Anxiety
  • Irritability
  • Depression
  • Cravings
  • Cramps
  • Headaches

 

Mature Signs of Dehydration:

  • Heartburn
  • Joint Pain
  • Back Pain
  • Migraines
  • Fibromyalgia
  • Constipation
  • Colitis

 

How to Stay Hydrated

Like with nutrition, water needs are always bio-individual. Some individuals will need more water than others in hotter temperatures, during intense physical activity, or when experiencing intense stress, blood sugar dysregulation, and so on. While the quantity of water intake should be tailored to each person, NTPs and NTCs are instructed to ensure that their clients practice the following water consumption habits:

 

  • Add a pinch of sea salt to your water: Sea salt contains dozens of minerals, including the electrolytes calcium, magnesium, potassium, and sodium that help you better absorb and utilize the water you drink.
  • Sip, don’t chug: The body can only process a limited amount of water at a time. You will be able to absorb and utilize the water you drink more efficiently if you take small sips over a longer period of time.
  • Drink most of your water away from meals: Sipping a little water with meals is fine but try to consume most of your water between meals to avoid diluting stomach acid and negatively impacting digestion. Thoroughly chewing each bite will help provide most of the lubrication needed throughout the meal.
  • Drink clean water: Get your water from clean, reliable sources and use a good water filter system for water that you drink or bathe in. 

 

4 Ways To Stay Hydrated

 

Learn more about hydration and the other foundations of nutrition.

 

 

Summary

Optimal health requires daily consumption of sufficient water since the human body does not store water long-term. We’re not camels after all! Water is the most important nutrient and makes up about 60% of our body weight. Adequate hydration is necessary for basic human function. There are many ways to stay hydrated like adding a pinch of sea salt to your water. Before you grab a cup coffee to get you through the midday dip, try hydrating first. Your body will thank you!

 

The information in this article was drawn from the NTA curriculum and other reputable sources. 

Resources:

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, Aug 01).
Water, hydration, and health. Nutrition Reviews, 68(8), pp. 439-458.

 

 


 

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The Digestion Process + 5 Ways to Improve Digestion

The Digestion Process + 5 Ways to Improve Digestion

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The Digestion Process And 5 Ways To Support Digestion

Every cell that makes up every tissue that makes up every organ depends on the body’s digestive system to provide the nutrients it needs to keep on functioning. Digestion is the mechanical and chemical breakdown of food. The goal of the digestion process is to reduce food to molecules so small that the nutrients can be absorbed and used by the cells and turned into fuel for the body, otherwise known as, Adenosine Triphosphate (ATP).

If food is the source of life, why do we suffer from so many digestive dysfunctions like, heartburn, indigestion, slow digestion, diarrhea, constipation, gas, bloating, etc? In this post we will uncover the digestion process so that you can understand how to better support yourself and others to fully absorb the nutrients that are being consumed.

 

What is the Digestion Process?

Picture this, you feel the grumbling in your stomach and your mouth begins to salivate. You choose your meal based off a craving and then you eat until satiated. So, what happens once you consume the food you eat? What is the digestion process, where does it start, and where does it end?

 

  1. Brain: Digestion is a north to south process that begins in the brain. The sight and smell of food triggers the salivary glands to begin producing saliva.
  2. Mouth: The mouth is the physical gateway to the digestive system where mechanical and chemical breakdown of the food begins. One solute in saliva is the enzyme, salivary amylase, which begins carbohydrate digestion.
  3. Stomach: Food enters the stomach as bolus. The stomach continues the mechanical breakdown of the bolus, along with a number of chemical activities and turns it into chyme.
  4. Small Intestine: Chyme enters the duodenum and travels through the small intestines and stimulates the production of other enzymes. This is where the bulk of nutrient absorption happens.
  5. Large Intestine: Recycles the water and waste material, which nourishes the colon cells. It captures any lost nutrients that are still available (with the help of the bowel flora) and converts the nutrients to Vitamins K/B1/B2/B12 and butyric acid. Then the remnants form and are eliminated as feces.

 

Digestion Process Infographic

 

 

The Digestive System Organs

The brain, mouth, stomach, small intestines, and large intestines are all involved in the digestive system. But, what about the other assisting digestive system organs?

 

  • Pancreas – produces pancreatic juices and enzymes to further digestion.
  • Gallbladder – stimulated by Cholecystokinin (CCK) to produce bile for the liver to distribute.
  • Liver – the digestion function of the liver is to secrete bile into the digestive tract to break down fats.

 

Most Common Digestive Diseases and Disorders

Some common digestive diseases and disorders are Crohn’s, Celiac, Ulcerative Colitis, Leaky Gut, SIBO, Candida Overgrowth, GERD, Acid Reflux and Heartburn, etc.

 

There can be many factors that contribute to developing one of these diseases or disorders. For example, Chris Kresser suggest that dysbiosis, environmental toxins, and diet all play a role.

 

5 Ways to Improve Digestion

Now that you can see why digestion is important, let’s talk about how to improve digestion and potentially prevent digestive diseases and disorders.

 

  1. Reduce stress – Digestion occurs under parasympathetic control. Avoid fight-or-flight hormones like, epinephrine (adrenaline) and norepinephrine (noradrenaline), which prevent digestion.
  2. Slow down and chew your food – This is very important! Eat meals slowly and chew food thoroughly in order to break down carbohydrates and activate other enzymes before moving onto the next stage in digestion.
  3. Hydrate It is important to stay adequately hydrated throughout the day, so that your body can properly transport nutrients through your digestive tract. Limit liquids at mealtime to avoid diluting the gastric juices.
  4. Eat fermented foods – Fermented foods increase bioavailable nutrients and are easier to digest. Consuming fermented foods have also been shown to reduce phytic acid, an anti-nutrient according to a study on food grains. 
  5. Go for a walk – Movement is important not only for reducing stress but also for stimulating the natural inflammation and muscle contractions necessary for digestion. If you suffer from slow digestion, a 15 minute walk after each meal would be a great way to improves digestion.

 

5 Ways To Improve Digestion

 

Additionally, here is an informational video on the digestion process for visual learners:

 


 

Want to learn more about our digestion?

Take our free 7-day course, Nutritional Therapy 101. In 7 days, you will learn:

  • + How to eat a properly prepared, nutrient-dense, whole foods diet.
  • Why you are not just what you eat, but what you actually absorb.
  • How to balance blood sugar and increase energy.
  • Why you need healthy fats and cholesterol in your diet.
  • The critical roles of minerals and how to get more in your diet.
  • Why water is the most important nutrient and how to best hydrate.
  • The NTA Manifesto & how to learn more about Nutritional Therapy.

Sign up today!

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5 Foods to Boost Thyroid Health + Common Symptoms, What Tests to Take, and Healthy Levels According to Functional Medicine Experts

5 Foods to Boost Thyroid Health + Common Symptoms, What Tests to Take, and Healthy Levels According to Functional Medicine Experts

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5 Foods For Thyroid Health

Guest post by Janine Martin Horst, NTP and NTA Lead Instructor.

Thyroid health is nuanced and complex. If you suspect that you struggle from similar symptoms to mine, this post is for you. In this post I will uncover:

  • What the thyroid gland is
  • Thyroid symptoms in women specifically
  • • Healthy ranges for thyroid levels according to functional medicine experts
  • • 5 foods for thyroid health
  • Lifestyle tips to support thyroid health
  • What to look for in a practitioner

What is the Thyroid Gland?

The thyroid gland is a butterfly shaped gland located at the base of the neck. It is one of the primary players in the regulation of metabolism. Two thyroid hormones do most of this work: T4 (inactive) and T3 (active). T3 affects virtually every organ of the body by acting as a modulator of cell functions. 

Although thyroid health is bio-individual, you may be able to see similarities with your own journey that will hopefully provide you with some answers or resources. 

 

My Thyroid Health Journey

It began in the summer of 2003 when I broke out in hives. I assumed it was the stress of planning a wedding but the wedding came and went and the hives only worsened. I broke out in hives every day for the next 3 years. Prescription antihistamines brought some relief but didn’t fully suppress them. At the same time, I developed asthma. It intensified until I was on five asthma medications and still barely able to function. My body ached all the time and I gained weight despite exercising and eating what was a fairly healthy, whole food, vegetarian diet. 

With the encouragement of a coworker with similar symptoms to mine, I began researching thyroid disorder. The fatigue, the weight gain, the hives or urticaria, and the fact that my body temperature had run cold my entire life were all common thyroid symptoms in women. In particular, they were associated with autoimmune hypothyroid disease or Hashimoto’s Thyroiditis.

My nurse practitioner was reluctant to run an antibody panel as my Thyroid Stimulating Hormone (TSH) levels were normal. At this point, I was so damn sick of being told I was normal. It couldn’t be normal to feel this bad, could it? I wanted to have a baby. How could I do that when I was on so many prescription medications and felt so terrible all the time? 

I was eventually able to get pregnant and gave birth to my first son in 2006 with the help of my allergist. My hives went away just as mysteriously as they began after giving birth. Although, everything else got worse. They told me my thyroid was normal and I didn’t have an obvious thyroid goiter so no one ever palpated to check for a swollen thyroid. Yet, how did normal feel so terrible?

 

Getting Answers

Finally, after a scary trip to the urgent care, I stumbled across Nourishing Traditions by Sally Fallon and Mary Enig. Everything they said about nutrition seemed crazy and contrary to what I’d ever known. However, mainstream medicine and nutrition obviously weren’t working for me so I decided to give the crazy ladies a try. I started to eat meat and healthy fat regularly and focused on nutrient-density in my diet. I followed every rabbit trail that book took me on. Consequently, this winding trail led me to explore food allergies, the keto diet, and then the Gut and Psychology Syndrome (GAPS) diet in January of 2009. GAPS was my miracle. Gut healing was the true key to resolving most of my symptoms.

Enrolling in the NTA’s certification program in fall of 2009 further deepened and refined my understanding of nutrition, digestion, and how to establish a strong foundation of health for both myself and my nutritional therapy clients. I was still curious about my thyroid though, and in 2010 I decided to order my own labs through Direct Laboratories. The first lab I ordered was a full thyroid hormone panel, including thyroid antibodies, and there it was: a positive TPO or Thyroid Peroxidase Antibody test. As a result, my naturopath confirmed that I did in fact have Hashimoto’s Thyroiditis or autoimmune hypothyroid just like I had suspected all those years.

 

Common Hypothyroid Symptoms in Women 

My experience is way too common. Despite being told they are normal, individuals concerned about their thyroid health are often gaslighted by their physicians. Likewise, they are given no hope of improving their health once they have a diagnosis. This is why I decided to focus on thyroid health in my nutritional therapy practice. Here is some of the common and some less common symptoms one might encounter:

  • Fatigue
  • Weight gain or difficulty losing weight
  • Hair loss or thinning
  • Constipation
  • Loss of outer third of the eyebrows
  • Slow Pulse
  • Loss of Ambition
  • Depression
  • Forgetfulness
  • Low body temperature
  • Intolerance to cold
  • Body aches and stiffness
  • Dry skin
  • Facial puffiness
  • Hives or Urticaria
  • Vestibular symptoms like vertigo
  • Infertility
  • Menstrual Irregularities
  • Difficulty breastfeeding

As Isabelle Wentz writes in her book. Hashimoto’s Protocol,” when autoimmunity comes into play, individuals can also fluctuate between hypo and hyper thyroid symptoms and their symptoms may also  “include weight loss, palpitations, anxiety, eye protrusion, tremors, irritability…heat intolerance, and increased appetite.” (Wentz, 2017).

 

Normal ranges for thyroid levels

It is important to find a practitioner who will interpret your thyroid labs from a functional perspective. Meaning, the hormone levels that allow you to function optimally—and not just waiting until your labs show that your are in a diagnosable disease state. Here are the ranges most functional medicine experts agree are optimal for individuals with thyroid imbalances: (and where most thyroid patients report feeling best):

  • Free T3: Upper half of the reference range (Wentz, 2017)
  • Free T4: Upper half of the reference range (Wentz, 2017)
  • TSH (produced by the pituitary): between 1 and 2 uIU  (Wentz, 2017)
  • Antibodies:
    • TPO (Anti-Thyroid Peroxidase): negative antibody test or below 35 IU/mL if previously elevated (Wentz, 2017)
    • TbAb (Anti-Thyroglobulin): negative antibody test (Wentz, 2017)

 

5 Foods for Thyroid Health:

Nutrition and lifestyle have a huge impact on thyroid health. That is to say, there are things you can do to support thyroid health and reduce your symptoms of hypo and autoimmune thyroid. There are many amazing foods that support the thyroid and lifestyle changes are instrumental as well. You can feel better!

  1. Nutrient-dense whole foods: eat minimally processed foods that look as much like their plant or animal of origin as possible. Cooked down cruciferous and goitrigentic foods: kale, cauliflower, brussels sprouts, cabbage, broccoli. Consume: Sweet potatoes, asparagus, plantains, asparagus, carrots, beets, etc. 
  2. Homemade broth: highly nutritious and healing to the gut (gut imbalances are a common trigger for thyroid disease)
  3. Seaweed: high in iodine an essential nutrient for thyroid hormone production
  4. Fermented foods: important for gut health
  5. Water: are you getting enough? Half your body weight in ounces per day should be your goal.

In addition, many people benefit from eliminating potential dietary allergens and autoimmune triggers on a temporary or permanent basis (gluten, dairy, soy, corn, grains, nightshades are a few common ones).  A therapeutic diet such as the GAPS diet, The Autoimmune Paleo Protocol, or the Wahls Protocol can help pinpoint your particular food triggers and support your healing process.

 

Foods For Thyroid Health

 

Other Lifestyle Tips:

  • Reduce toxins in your environment: transition to non-toxic cosmetics, toiletries and household cleaning supplies. Reduce your electromagnetic frequency exposures by turning off wifi at night or eliminate wifi in your house by wiring all of your devices.
  • Nature: frequent time in nature is calming and nourishing to soul and body
  • Stress reduction: healthy thyroid function depends on a healthy HPA (hypothalamus-pituitary-adrenal) axis. Stress reduction is essential to the health of this system.
  • Sleep: healthy sleep is not optional. Work on creating a comfortable, cool, device and light free environment for optimal sleep.
  • Meditation: calms the nervous system and helps your body spend more time in a parasympathetic state—our “rest and digest” mode where many essential function occur.

 

Find the Right Practitioner for You

When I think back on my journey, I applaud myself for walking away from practitioners that didn’t support me the way I needed. But, I wish I had known how to find a supportive practitioner earlier.  Here are some tips for finding a thyroid practitioner:

  • Will they look at your labs from a functional perspective? Will they order all the tests listed above and not just TSH?
  • Are they married to one sort of thyroid medication or are they willing to help you find the one that works best for your bio-individual needs?
  • • Are the benefits of nutrition and lifestyle support acknowledged? 
  • Do they take into account your symptoms? Or do they just look at your lab report?
  • Do they believe you can feel better or do they give you hope of improvement?
  • Is there respect for you as the expert on your own body and are they willing to work with you collaboratively to develop a plan for healing?
  • You may benefit from more than one practitioner supporting you.  A Nutritional Therapy Practitioner (NTP) or Nutritional Therapy Consultant (NTC) can be a great compliment to your prescribing physician. 

 

A few resources for finding a thyroid practitioner include:

Nutritional Therapy Association Practitioner List 

The Thyroid Pharmacist Database 

The Institute for Functional Medicine  

Stop the Thyroid Madness 

 

 


 

More about the Author

Janine Martin Horst is a certified Nutritional Therapy Practitioner, a certified GAPS Practitioner, an AIP Certified Coach, and a Lead Instructor with the Nutritional Therapy Association. Through her private practice in Salem, Oregon, Taproot Wellness, she specializes in digestion, detoxification, and nutritional support for autoimmune disorders.

Janine is passionate about the transformative powers of good food and targeted nutrient therapy to address all manner of health challenges. She helps clients and students tap into the innate intelligence of the human body to address bio-individual health needs and goals. Janine strongly believes in NTA’s foundational approach to health, combining a solid understanding of ancestral nutrition, bio-individuality, and a whole-body approach to healing.

The NTA classroom is one of her favorite places to be, and witnessing the many “light bulb moments” that take place each year is one of the most fun and powerful experiences of her life. She is honored to be part of each student’s journey and to welcome them into the NTA’s healing community.

 

 

 


References:

Fallon, S., Enig, M.G., (2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. Washington D.C.: New Trends Publishing, Inc.

Kharrazian, Datis (2010) Why Do I Still Have Thyroid Symptoms? When My Lab Tests Are Normal. Garden City, NY: Morgan James Publishing

Stop the Thyroid Madness (2005). Optimal lab values: How to interpret your results. Retrieved from: https://stopthethyroidmadness.com/lab-values/

Wentz, Isabella (2017) Hashimoto’s Protocol. New York, NY. HarperCollins Publishers

Wentz, Isabella (2013) Hashimoto’s Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause. Wentz, LLC

 

 


 

 

 


 

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