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Blood Sugar Regulation: How to Avoid the Mid-Day Crash and Keep your Blood Sugar Under Control

Blood Sugar Regulation: How to Avoid the Mid-Day Crash and Keep your Blood Sugar Under Control

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Home » Posts by Kennedy King (NTA) (Page 3)

Blood Sugar Regulation: How to Avoid the Mid-Day Crash and Keep your Blood Sugar Under Control

Imagine this: You wake up in the morning, rush to get ready, and ruout the door without eating breakfast. You stop to grab a big cup of coffee and a muffin and scarf it down in the car on your way to work.

You spend the morning sifting through an inbox full of emails or answering phone callsYou skip lunch and opt for another cup of coffee thanks to back-to-back meetings.
3:00 hits and you are exhausted. But thanks to that candy bar you got from the vending machine, you are able to get through the rest of the work day.
You make your way home and pull into a fast-food drive-thru because you are too tired to even think about cooking tonight.
You go to bed, and get ready to do it all over again tomorrow. Sound familiar?
The body works continuously to maintain normal blood sugar levels throughout the day. But when we eat too little, eat too much, or eat too many refined carbohydrates, our bodies can get stuck in a vicious cycle.

What is Blood Sugar?

Blood Sugar Regulation plays a key role in all aspects of human physiology:

  • Energy production and balance 
  • The tissue integrity of organs and blood vessels 
  • Hormonal balance (including hormones of digestion, stress, and sexual function) 
  • Brain health, mood, memory, and cognitive function
Ultimately, if blood sugar regulation is not working efficiently, overall health cannot be achieved.

But diet, stress, and environmental toxins are all factors that can cause our blood sugar levels to rise too high. When this happens, our brains react in an effort to bring blood sugar levels back down, occasionally overshooting and dropping them too low (A.K.A., a blood sugar crash)

Balanced Blood Sugar

Sugar, Sugar Everywhere

Simple carbohydrates and hyper-palatable foods are everywhere. They have become the quick and easy option that fits right in with our busy, fast-paced lives.

These highly processed foods activate the brain’s reward center and make us crave moreThey are also void of vital nutrients and tend to make us feel hungry soon after we finish eating. Then we reach for another snack and the process starts over again.

Large influxes of simple carbohydrates cause a rise in blood sugar levels, which our bodies see as an emergency that must be dealt with immediatelyWe get a spike of energy from the rise in blood sugar, but as our bodies jump into action to bring our blood sugar levels down, we feel that crash that leaves us lethargic and hungry.

Stress & Blood Sugar

We live in an environment where stress is never ending. To the brain, an urgent email from the boss can cause the same stress response as a bear threatening your life! Anytime we experience stress, our body reacts and goes into fight or flight mode. When this happens, our blood sugar levels rise.

Stress, combined with eating simple carbohydrates and nutrient-void foodscan put us on a roller coaster of blood sugar spikes and dips. Over time, this can really start to impact our quality of life and can lead to a host of health problems including high blood sugar, insulin resistance, diabetes, or even cardiovascular disease.

What are the Signs of High Blood Sugar?

Signs and symptoms of compromised blood sugar regulation include:
  • Increased cravings for sugar and refined carbohydrates 
  • Increased hunger and reduced satiation from meals 
  • Weight gain 
  • Increased blood pressure 
  • Fatigue and low energy levels 
  • Strong cravings for sweets and caffeine 
  • Ravenous hunger 
  • Irritability, anxiety, nervousness, and feeling lightheaded if meals are missed 
  • Feeling jittery or shaky between meals
Thanks to processed foods and environmental stressors becoming a normal part of our daily lives, blood sugar swings and related health problems have become common. But just because high blood pressure, diabetes, and blood sugar swings are common, doesn’t mean they are normal.

Ways to Regulate Blood Sugar

Eating a balanced, nutrient-dense, whole foods diet 
Our bodies were designed to be energized by nutrient-dense fats, carbohydrates, and proteins. A balance of all whole food macronutrients throughout the day can help create the energy we need to function and thrive. 

Reducing stress levels through mindfulness and meditation 
Our minds are constantly worrying about decisions we’ll make in the future and regretting decisions we already made in the past. Meditating and focusing on the present can increase mindfulness and our resilience to stress.

Movement 
After something stressful occurs, movement can help our bodies process out stress hormones more quickly. This can be as simple as getting up and going for a walk, going to a workout class, or doing some simple stretches throughout the day.

Sleep 
Sleep deprivation can cause stress and have a negative effect on our energy levels during the day. Try to avoid caffeine consumption in the afternoon and turn off your phone or TV a few hours before going to bed to help get a better night’s sleep.

Now Imagine this…

You wake up in the morning and eat a balanced breakfast full of nourishing carbohydrates, proteins, and fats. You leave for work with balanced blood sugar–ready to take on the day! It’s amazing how productive and energized we can feel when we are mindful of our diet, manage stress, and take control of our blood sugar regulation. 

Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.

 

 


 

 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • How our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

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Summertime Hydration: How to keep yourself and your family hydrated all summer long

Summertime Hydration: How to keep yourself and your family hydrated all summer long

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Home » Posts by Kennedy King (NTA) (Page 3)

Summertime Hydration: How to keep yourself and your family hydrated all summer long

Summer will soon be upon us, and although hydration is important in all seasons, summer tends to be a time when we sweat and frolic in the sun more than usual, so we need to make sure we are replenishing the water and electrolytes we lose.
Before we dive into some fun ways to #hydratefeelgreat, let’s take a moment to establish why hydration matters.

What is Hydration?

Here at the NTA, we often say that water is the most important nutrient in the body. In fact, hydration is one of our core Foundations that our curriculum and the practice of Nutritional Therapy is built upon!
We need water to transport nutrients and waste, help maintain body temperature, help protect tissues, help cells build and communicate, and so much more.

Fun fact: water makes up about 60% of your total body massFor an average adult, that equates to ten to thirteen gallons of water! You can go eight weeks without food, but only days without water.

What else does water do in the body? Well, it…
  • Improves oxygen delivery to cells 
  • Enables cellular hydration 
  • Moistens oxygen for easier breathing 
  • Cushions bones and joints 
  • Absorbs shocks to joints and organs 
  • Flushes toxins 
  • Lubricates joints 
  • Maintains normal electrical properties of cells 
  • 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.
Unfortunately, dehydration happens to be one of the most common deficiencies.

What Is Dehydration?

Water is one of the most common nutritional deficiencies 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 early signs of dehydration:
  • Fatigue 
  • Anxiety 
  • Irritability 
  • Depression 
  • Cravings 
  • Cramps 
  • Headaches
Here are mature signs of dehydration:
  • Heartburn 
  • Joint Pain 
  • Back Pain 
  • Migraines 
  • Fibromyalgia 
  • Constipation 
  • Colitis
Consuming an adequate amount of water is critical for proper hydration and overall health.

Get the Electrolytes Flowing

If you follow any NTPs you’ve probably heard them talking about adding a pinch of salt and a squeeze of lemon to water. This is because NTPS know that electrolytes (minerals like calcium, magnesium, potassium, and sodium) help the body absorb and utilize water.
This is why so many athletes use electrolyte-filled sports drinks—sweating depletes electrolytes, so drinking electrolytes and water hydrates the body more effectively than drinking water alone.
Many sports drinks are laden with added sugars and less-than-ideal ingredients, but luckily, it is super fun and easy to make your own versions at home!

Summertime Hydration Recipes

We rounded up some fun drink recipes created by our graduates that will not only help you and your family stay hydrated, but also taste delicious!
Check out this recipe by Noelle Tar of Coconuts and Kettlebells, where coconut water, also known as “nature’s electrolyte drink”, is the star of the show.
Tasty Yummies’ Beth Manos Brickey has a recipe that features instructions and ideas for Infused Spa Water. This is the perfect drink to make when you want to feel fancy, treat a house guest, or get your kids involved in picnic-prep. There is truly no way to mess this one up.
This refreshing switchel recipe by Riyana Rupani of Healthyish and Happy looks good enough to sip all summer long.
Feel free to customize any of these recipes and make them totally your own! Who says nutrition has to be boring? Play around, get creative, and most importantly: have fun with it. Your body will thank you.

References:

Nutritional Therapy Association (2019). Hydration Module Study Guide. Olympia, WA.

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

Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.

 


 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • Why our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

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What is Holistic Nutrition?

What is Holistic Nutrition?

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Home » Posts by Kennedy King (NTA) (Page 3)

What is Holistic Nutrition?

What is Holistic Nutrition

At the NTA, our philosophy centers around the idea that we can make the world a better, healthier place through a holistic and individualized approach to nutrition.

This idea is the driving force behind every aspect of our program. It’s what brings our community together and inspires confident and competent Nutritional Therapy Practitioners to make a ripple effect in the world of nutrition

The Foundations

A holistic approach to nutrition honors the body’s innate intelligence and its ability to restore, regenerate, and correct itself when supported through Nutritional Therapy and the Foundations:

Nutrient Dense, Whole Foods Diet

Every aspect of our program is based on a nutrient-dense, properly prepared, whole foods diet. We firmly believe that “real food” has the power to make a positive impact on our life and health. Students who graduate from the Nutritional Therapy Practitioner program walk away understanding the nutrients that come from whole foods, and the roles they play in the physiology of our bodies. They know that real food doesn’t have ingredients and that how you source food is just important as what you decide to eat. NTP’s use all of this information to help clients make mindful decisions and lifestyle changes. They recognize that every person is unique in their dietary needs and preferences, and give clients the tools they need to choose better foods that will nourish their bodies.

Digestion

Did you know digestion starts in the brain? When we start thinking about what we are going to eat for dinner, smell it cooking in the oven, and look at the finished product, digestion is already in play. Before we even take the first bite! Once we start eating, food makes its way down the gastrointestinal tract, breaking down into different nutrients as it goes along. When we fail to properly digest our food, our bodies are missing out on so many key nutrients necessary for energy production, growth, and overall health.

Hydration

Water is the most important nutrient in the body. We need water to transport nutrients and waste, help maintain body temperature, help protect tissues, help cells build and communicate, and so much more.

Blood Sugar Regulation

Blood sugar regulation is one of the NTA’s Foundations because it affects all aspects of human physiology:

  • Energy production and balance.
  • The tissue integrity of every organ and blood vessel.
  • Hormonal balance, including hormones needed for proper digestion, stress management, and sexual function.
  • Brain health, mood, memory, and cognitive function.

Ultimately, if blood sugar regulation is not working efficiently, overall health cannot be achieved.

Healthy fats like butter, ghee, animal fats, and olive oil are our friends! These foods support so many of our bodies systems and keep them running smoothly. From keeping our brains sharp to absorbing key nutrients in the digestive system, fat has many benefits. It’s a delicious source of energy that keeps us full and moving during the day.

Mineral Balance

Minerals are an extremely important part of maintaining the health and physiology of our bodies. But because humans don’t make minerals on our own, we have to be mindful about the foods we choose to eat to ensure we are getting all the nutrients we need. Minerals play a key role in nerve conduction, muscle function, and tissue growth. So what is the best way to make sure you are getting all of the minerals you need in your diet? Consume lots of mineral rich foods!

A Holistic Approach

We believe that many of modern society’s health problems result from weaknesses in the body’s foundations.

Instead of viewing common issues like digestive disorders, blood sugar spikes, and problems sleeping as normal, Nutritional Therapy Practitioners are trained to approach symptoms holistically.

They support the entire body as a connected system using a nutrient-dense, whole foods diet that keeps the Foundations balanced.

What is a Nutritional Therapy Practitioner? 
Careers in Holistic Nutrition

A Nutritional Therapy Practitioner helps their clients navigate all of the nutritional advice out there and learn how to better support their health through holistic nutrition and lifestyle changes.

Many NTPs open private practices (virtually or in person) and consult with clients individually. Others join teams with other holistic professionals and practitioners such as naturopaths, chiropractors, and functional medicine doctors. Some create products or services that help others take control of their own health and wellness.

The opportunities to educate, connect, and nourish are endless, and NTA students go on to do incredible things in the world of holistic nutrition. Some of these career paths include, but are not limited to:

  • Consulting with clients 1:1 or in groups – virtually or in-person 
  • Blogging or writing articles about health and wellness
  • Social media influencing
  • Hosting podcasts 
  • Hosting nutritional coaching groups 
  • Developing meal planning systems or businesses
  • Lecturing or speaking at events and conferences
  • Writing books 
  • Hosting retreats 
  • Creating online classes
  • And so much more…

Want to see an NTP in action?

Every day, NTA graduates are building businesses and changing lives. If you have an interest in holistic nutrition and want to help others take control of their health, there has never been a better time than now to become a Nutritional Therapy Practitioner.

Get an inside look at a day in the life of an Nutritional Therapy Practitioner by visiting our Instagram Highlights. See how NTA grads go on to create their dream careers, build successful businesses, and help others feel their best.

Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.

 

 

 


 

 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • How our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

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What Are Micronutrients?

What Are Micronutrients?

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Home » Posts by Kennedy King (NTA) (Page 3)

What Are Micronutrients?

What Are Micrnutrients?
Macronutrients are a hot topic. People track them, manipulate them strategically to achieve different fitness objectives, and try to find the perfect balance to maintain their blood sugar balance. You probably know what I’m talking about: fats, proteins, and carbs. These macronutrients are the “big” nutrients that provide building blocks for the body and fuel for energy.
But what about the often-neglected micronutrients? What’s up with them? Before we answer these questions, let’s back up a little bit and talk about what a nutrient even is.

What is a nutrient?

Nutrients are the chemical substances we need to sustain life. We need nutrients to function! That’s why there’s a whole field dedicated to them (ahem, nutrition). In case you haven’t noticed, we tend to think nutrition is pretty important around here. 

Nutrients can be broken down into three main categories: water (which we discuss here), macronutrients (which we discussed above), and (drum roll, please) micronutrients.

What Are Micronutrients?

Micronutrients are important because they are co-factors (necessary for enzyme action) for many physiological processes and also serve as structural building blocks.
There are two classes of micronutrients and you’ve probably heard of them: vitamins and minerals.
Vitamins support metabolic processes, tissue growth, digestionelimination, and immune function. They also prevent diseases of deficiency such as rickets. Minerals help regulate blood pH, facilitate the transfer of nutrients across cellular membranes, maintain proper nerve conduction, contract and relax muscles, regulate tissue growth, and provide structural and functional support.
Long story short, vitamins and minerals allow our bodies to function.

Key Micronutrients

Here is a list of key vitamins we need to get from food:
  • Vitamin A 
  • B Vitamins: Vitamin B₁, Vitamin B₃, Vitamin B₅, Vitamin B₆, Vitamin B₇, Vitamin B₉, Vitamin B₁₂ 
  • Vitamin C 
  • Vitamin D (when sun exposure is scarce) 
  • Vitamin E 
  • Vitamin K1 and K2

Many minerals are beneficial, but here are 7 essential minerals we need a relatively large amount of to keep our bodies functioning properly:

  • Calcium 
  • Chloride 
  • Magnesium 
  • Sodium 
  • Sulfur 
  • Phosphorous 
  • Potassium

Where to get Micronutrients

Micronutrients and the other nutrients work synergistically with one another, not in isolation. For example, vitamins A, D, E, and K are fat-soluble, which means they can only be absorbed when there is sufficient dietary fat. Luckily, fat-soluble vitamins are often found in nature in foods that are also a source of fat.

The best way to get sufficient microminerals is to eat a diet that includes whole foods from plants and animals. Ideally, you would also eat variety of diverse whole foods to ensure you’re getting all the key vitamins and minerals.

Supplementation is certainly a viable option to fill in the gaps, but we recommend you do not do this on your own as it’s hard to know how certain nutrients will interactPlus, not all supplements are created equally. Find a Nutritional Therapy Practitioner who can help you figure this all out and help you support your body.

Small but Mighty

Macronutrients get a lot of glory for fueling our bodies, and while they are vital, vitamins and minerals are just as important to be aware of. Micronutrients are just another reason why a nutrient-dense, whole foods diet is incredibly beneficial.

Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.

 

 


 

 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • How our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

Categories

Eat Real Food: The Power of a Nutrient-Dense, Whole Foods Diet

Eat Real Food: The Power of a Nutrient-Dense, Whole Foods Diet

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Home » Posts by Kennedy King (NTA) (Page 3)

Eat Real Food: The Power of a Nutrient-Dense, Whole Foods Diet

Eat Real Food: The Power of a nutrient-dense, whole foods diet

Overly processed, chemically enhanced foods have become a convenient preference in our modern diet. Years of relying on these nutrient-poor, calorie-rich options have changed our mindset toward both food and health. Unhealthy habits and unbalanced meals have led to health concerns like digestion issues, hormonal imbalances, blood sugar swings, and trouble sleeping.

Unfortunately, people tend to see these problems as “normal”, but simple changes to the food we eat can make a huge difference.

We suggest starting with the basics: a nutrient-dense, properly prepared, whole foods diet.

In the Nutritional Therapy Online program we believe that “real food” has the power to make a positive impact on health, and that everything, from healthy digestion to hydration and everything in betweenstems from fueling our bodies with the right nutrients.

The energy we need to get up and go each day, the focus we need to check items off our todo lists, and the fuel we need to keep our bodies functioning are all impacted by the foodwe eat.

When we choose to support our bodies with the right foods, we thrive. When we pick unhealthy alternatives and deprive our bodies of what they need….wellwe all know how that feels.

What is a nutrient-dense, whole foods diet?

We are all different, and depending on the season, our gender, age, ancestry, activity level, and stress load, we might need different sources of fuel to feel, look, and perform our best. But, knowing which foods are the best options and how to properly source them is a great place to startFor a balanced, nutrient-dense diet, aim to eat foods that are:

What is a nutrient-dense, whole foods diet?

Simple ways to eat more whole foods

Small changes and habits can go a long way when it comes to learning how to fuel our bodies properlyTaking the time to learn and try new things is a great way to connect with the food we eat and understand the amazing ways in which our bodies work. There is no one-size fitsall approach to nutrition, but there are ways that you can easily start incorporating whole foods into your diet. Here are a few guidelines to follow: 

  • As much as possible, try to eat foods in their natural, unprocessed form
  • Try to have 5 different colors of food on your plate for a range of vitamins and minerals
  • Look for labels with few ingredients that come from whole foods
  • Replace processed foods with healthier, whole food alternatives
  • Source food from local farmers and ranchers in your area
  • Plan a trip to the farmers market or purchase a local CSA box for produce 
  • Try to eat plenty of carbohydrates, protein, and healthy fats throughout the day

Let Food Be Thy Medicine and Medicine be thy food

Health concerns like digestive issues, trouble sleeping, and blood sugar swings are common but they are not normal. We deserve to feel good and that starts with taking the time to make better choices when it comes to the foods we eat. Eating nutrient-dense, whole foods diet is the first step in giving our bodies the fuel it needs to thrive.

Want your recipe or article to be featured on our blog? Email our team Marketing@nutritionaltherapy.com with your full name, article, a short bio in third person, and a headshot. We may feature you in an upcoming blog post.

 

 

 


 

 

Join us for a Live Webinar with one of our Instructors and Admissions Advisors!

During this call, you’ll explore and learn:

  • How to create a rewarding career in holistic nutrition that will give you the confidence and competence to replace your full-time income (whether you’re new to nutrition or or using it to enhance your current services)
  • How our unmatched education and instructor support sets our NTP program apart from other nutrition programs​​​​​​​
  • How graduates are successfully using their education and the many career opportunities available to you
  • If the NTP program is the right fit for you and how to move forward in financing your education

Categories