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Why Quitting Sugar Feels Like an Uphill Battle

Why Quitting Sugar Feels Like an Uphill Battle

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Why Quitting Sugar Feels Like an Uphill Battle

Why Quitting Sugar Feels Like an Uphill Battle

Have you ever tried to eat less processed sugar but couldn’t seem to do it on your own? Well, so have a lot of people. How you feel isn’t entirely your fault. 

When we eat processed sugar, or any hyper-palatable food for that matter, the pleasure center in our brain triggers the release of dopamine, a neurotransmitter that creates a sense of wanting. In this case, it leaves us desiring more of the sugary food we are eating, causing the reaction to happen over and over again. This process makes it very hard for us to control how much of the sugary food we eat and how often we crave it. 

 

Simply put, eating processed sugar causes us to crave more sugar. 

 

Now, of course, we’re responsible for our actions. If we’re eating an entire bag of cookies every day and blaming it on dopamine, then we probably need to evaluate if there is an underlying reason for why that is happening. But if the opposite is true, and we’re trying everything we can to get away from processed sugar but not having much success, we can be confident of one thing. It’s not always a matter of willpower. There could be a biological dependencyBut, do not worry–you can break it. 

 

Dopamine

The Deficiency Factor

Processed sugar is not a nutrient-dense whole food option, and because it takes the space of more nutrient-dense options, it can often lead to nutrient deficiencies. Overtime, the vicious dopamine cycle associated with sugar can lead to chronic deficiencies and dysfunction.

When we crave a specific food or drink, this is a sign that our body needs a particular nutrient. For instance, if someone is craving chocolate then they need magnesium. Unfortunately, due to the dopamine release and improper knowledge, people usually turn to the addictive food and further fuel the cycle. Meanwhile, the processed sugar intake causes blood sugar dysregulation, adrenal dysregulation, and depleted minerals stores within the body. 

 

Next time you find yourself craving an ice-cold soda, remember that certain cravings could equal a nutrient deficiency, and your body is crying out for real food. 

 

Sugar Sugar Everywhere

How to Break the Cycle 

So, what’s the answer? How do we break the chemical reaction between hyper-palatable food and dopamine release? We begin eating a nutrient-dense diet filled with whole foods. By eating food filled with various vitamins and minerals, we no longer crave sugary things. Why? Because our body is sustained with the nutrients that it needs to function correctly. 

 

I have worked with many people who start their nutritional therapy journey by saying, “No matter how hard I try, I cannot quit drinking soda. I don’t know what’s wrong with me!” After we balance their digestion, change their eating habits, and incorporate nutrient-dense, whole foods, their cravings disappear. 

 

When my clients begin eating real food, there’s no longer a dependence on the dopamine release. The processed sugar craving will diminish because, with time, the body builds up what it needs. It’s possible to break the cycle. 

 

Next time you get down on yourself for not being able to quit eating processed sugar, remember that willpower is not always enough. I promise that you’ll benefit by incorporating the whole foods that your body needs to prosper. 

 

 


 

This article was written by NTA graduate,
Madison Moses, FNTP.

Madison Moses is a Functional Nutritional Therapy Practitioner helping people restore balance within their body and eliminate unwanted symptoms by getting to the root cause of dysfunction. She believes in approaching health from a bio-individual standpoint and encourages her clients to do the same.
 
Madison is passionate about educating people on the power of real food and freeing them from diet culture. She empowers people to enrich their lives with nourishing foods and positive lifestyle choices.
 
Madison graduated from the Nutritional Therapy Association (NTA) in June 2020. She has a Bachelor’s in Advertising Management from California State University San Bernardino. While there, she minored in Entrepreneurship.

You can find Madison through her website, healthneverceasing.com, Instagram, Facebook, and Pinterest.

 

 


 

The views and opinions expressed in this post are those of the author and do not necessarily reflect the views and opinions of the NTA. They are intended for general information purposes, and are not to be considered a substitute for medical advice, diagnosis, or treatment. 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
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How Blood Sugar Affects Your Adrenals

How Blood Sugar Affects Your Adrenals

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How Blood Sugar Affects Your Adrenals

how blood sugar affects your adrenals

 

Ever been chased by a bear?

If so, your adrenal glands probably saved your life.  

Your adrenal glands are the reason you can run away from an onrushing bear. They are the reason you’re able to get out of bed in the morning. They are the reason a mother can suddenly possess the strength to lift a car off her trapped child! 

Your adrenals sit perched on top of your kidneys. These powerful little organs produce several hormones that are necessary for survival.  

But unfortunately, many of us have asked too much of our adrenals. We have pushed them to the limit. They’re worn out, and they struggle to keep us chugging along. 

 

What exactly do the adrenals do? 

The adrenal glands play a vital role in the delicate dance of blood sugar regulation. When we flood our body with sugar, the pancreas releases insulin (a hormone) to help store away all that excess sugar. Often, the pancreas will overcompensate and release more insulin than is needed. 

The result? Low blood sugar. This is why you experience a crash after a big, sugary treat. 

Low blood sugar is very dangerous. It can cause weakness, dizziness, fainting, or death. The body views this as an emergency, and that’s where the adrenals come in. You adrenals will produce epinephrine, norepinephrine, and eventually cortisol to save the day. 

Epinephrine & Norepinephrine
When your nervous system senses stress—in this case, low blood sugar—it will send a signal to the adrenals to prepare for a fight or flight.  

The adrenals then release epinephrine and norepinephrine which increase your heart rate, dilate your pupils and lungs, and increase your blood sugar (NTA, 2019). Norepinephrine also raises your blood pressure.  

Cortisol
Cortisol, another “stress hormone”, similarly frees up glucose (sugar) in the body in stressful situations.  

The hypothalamus and pituitary (regions of the brain) are the conductors that tell the adrenals to release cortisol when blood sugar is too low. 

 

Where the dysfunction happens 

In the ideal situation, the adrenals would only play a subtle role in blood sugar regulation. You would eat a meal high in carbohydrates (carbohydrates turn into sugar in the body), blood sugar would rise, and the pancreas would release insulin to lower blood sugar.   

Then, if necessary, the adrenals might fire up some hormones to help bring blood sugar back to an optimal level. 

Unfortunately, because of the all-too-common Standard American Diet (SAD), this is seldom the reality. The Standard American Diet is one full of sugar. There’s added sugar everywhere: in our breakfasts, in our coffee, in our condiments, in our protein bars. 

From the 18th to the 21st century, Americans went from eating an average of 4 pounds of sugar a year to about 180 pounds of sugar a year per person (United States Department of Agriculture, 2017). When we eat sugar all day long, we ask our adrenals to continually pump out epinephrine and cortisol with no break.  

What’s worse, high blood sugar is not the only stressor on the adrenals. Our modern lifestyles, marked by busy days, low sleep, and environmental toxins, are also notoriously stressful.   

Our brain sees this stress and signals to the adrenals to pump out even more cortisol to keep us going.  

Eventually, this chronic stress can develop into something called HPA Axis DysregulationThis is when the HPA Axis, which the Nutritional Therapy Association (2019) refers to as “a complex set of interactions between the hypothalamus, the pituitary gland, and the adrenal glands”, is not working as it should.  

This can manifest itself in many different ways, including: 

  • Chronic fatigue 
  • Difficulty sleeping 
  • Memory problems 
  • Brain fog or difficulty concentrating  
  • Hormonal imbalances 
  • Reduced libido 
  • Skin problems 

You may have heard the antiquated term for this, “adrenal fatigue”. It was replaced because it inaccurately implies the adrenals are the only organ involved.  

Chronic stress affects the entire HPA axis (hypothalamus, pituitary, and adrenals), and the dysfunction may not be related to the adrenal’s ability to produce enough hormones.  

The dysfunction might be coming from further up the chain (hypothalamus or pituitary). 

 

4 ways to balance your blood sugar

 

Supporting your HPA Axis through blood sugar management

Keeping in mind that HPA Axis dysfunction is typically complicated and multifactorial, here are few things you can do to balance your blood sugar and thereby support your adrenals and the rest of your HPA Axis: 

1. Increase your fat and protein intake 

Increase the fats and protein in your diet to ensure your body is getting a balance of all three macronutrient fuel sources (fat, protein, and carbs).  

Focusing on trying to cut out processed sugar and refined grains can be a mistake. Try focusing on what you can add into your diet that will support your body and help you feel great. 

 

2. Eat nutrient-dense, whole foods  

There are a variety of nutrients that support blood sugar regulation, including vitamin A, many of the B vitamins, chromium, potassium, etc. We get these from whole foods from the earth. Vegetables, meat, nuts, fruit, etc. 

Look, we’re not looking for perfection here. However, what you’re fueling your body with most of the time can make a big impact on the way you feel.

 

3. Assess how food impacts your mood  

Is food your go-to source of comfort? Do you feel guilt and shame if you eat a treat that sends you spiraling into a full-blown binge?  

Maybe you don’t need to go on a 30-day low-sugar diet right now. Maybe you need to take a deeper look at the foods you are eating and why are you feeling this way. 

 

4: Move your body 

Walking, running, vacuuming, lifting, break-dancing, chasing your children around, hot yoga. Don’t worry too much about how you do it; what matters most is that you do it.  

Movement helps you process out your stress hormones and use up that excess blood sugar. 

 

 

Common, but not normal

Blood sugar wackiness that ruins your day and HPA Axis Dysfunction may be common, but they are not normal.  

By focusing on a nutrient dense, whole food diet full of proteins, fats, and carbohydrates, we each have what it takes to help our bodies find restoration and balance. 

 

 


 

 

This article was written by NTA grad, Ayla Freitas Ghibaudy  

Ayla is a Nutritional Therapy Practitioner and advocate for body neutrality. She is the creator of Eating Sensibly, a nutrition resource hub that promotes self-care and self-advocacy, and the author of Body Neutrality. Her mission is to empower women to freely live out their calling, unencumbered by diet culture or negative body image. 

You can find Ayla through her website, www.eatingsensibly.co and Instagram.

 

 


 

The views and opinions expressed in this post are those of the author and do not necessarily reflect the views and opinions of the NTA. They are intended for general information purposes, and are not to be considered a substitute for medical advice, diagnosis, or treatment. 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.

 

Resources:

  1. Nutritional Therapy Association (2019). Blood Sugar Regulation Module Study Guide. Olympia, WA.    
  2.  United States Department of Agriculture. (2017). Food Availability and Consumption. hlps://www.ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/food-availability-and-consumption
 

 

 


 

 

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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Macronutrients: What Are They and Why Do We Need Them?

Macronutrients: What Are They and Why Do We Need Them?

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Home » Posts Tagged "nutrient-dense" (Page 2)

Macronutrients: What Are They and Why Do We Need Them?

macronutrients

 

When talking about healthy diets and food choices, the word macros is always thrown around. Eating a meal with all three macros present is super important for health and daily function, but what exactly are macros? 

Macros, short for macronutrients, are three categories of nutrients that are essential for the body to function properly. They are: carbohydrates, fats, and proteins. 

 

Carbohydrates: 

  • Great source of fuel for the brain 
  • Provides energy to muscles while regulating blood sugar  
  • Stores energy within cells for later use 
  • Great source of fiber  
  • Helps fight infection

carbohydrates


Fats:
 

  • Great source of energy for the body and for the muscle around the heart 
  • Helps build cell membranes and produce hormones 
  • Required to absorb vitamins A, D, E, and K 
  • Provides a protective lining around organs 

healthy fats


Proteins:

  • The building blocks of enzymes, tissues, organs, nerves, and muscles  
  • Have an antibody structure that fights infection 
  • Transports oxygen around the body in the form of red blood cells 
  • Helps regulate metabolism 

proteins

Each individual’s ideal protein, carbohydrateand fat intake will vary based on age, activity level, digestive health, health goals, etc., yet a good starting point for most people is to have their daily calorie intake coming from 40% carbohydrates, 30% fats, and 30% protein.  

Be sure to get a variety of macronutrient in at every meal so you can stay full, energized, and show the day who’s boss.

 


 

Candice Berman

This article was written by NTA graduate,
Candice Berman, FNTP.

Candice is a certified Functional Nutritional Therapy Practitioner who understands what it feels like to be sick, frustrated, and losing hope. Her personal health journey of battling Lyme disease, gut dysfunction, hormone imbalance, and autoimmunity has ignited her passion for supporting people who are looking to thrive again. She believes that dysfunction doesn’t define people, but are just part of their story. She is grateful that because of her own holistic healing, she is now able to empower others to rediscover their health and their joy.  

You can find Candice through her website, www.bewellwithcandice.com and Instagram.

 

 


 

The views and opinions expressed in this post are those of the author and do not necessarily reflect the views and opinions of the NTA. They are intended for general information purposes, and are not to be considered a substitute for medical advice, diagnosis, or treatment. 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.

 

Resources:

  1. Nutritional Therapy (2019). NTP Module 4: Digestion and Elimination. Nutritional Therapy Association. pg. 1-31.
  2. Frøkjaer, J B, et al. Modulation of Vagal Tone Enhances Gastroduodenal Motility and Reduces Somatic Pain Sensitivity.” Neurogastroenterology and Motility : the Official Journal of the European Gastrointestinal Motility Society, U.S. National Library of Medicine, Apr. 2016, www.ncbi.nlm.nih.gov/pubmed/26728182. 
 

 

 


 

 

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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8 Paleo Instant Pot Recipes: Great for Meal Prepping with Minimal Time

8 Paleo Instant Pot Recipes: Great for Meal Prepping with Minimal Time

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Home » Posts Tagged "nutrient-dense" (Page 2)

8 Paleo Instant Pot Recipes: Great for Meal Prepping with Minimal Time

 

Paleo Instant Pot Recipes

Nourishing your body and the other bodies in your household can be challenging when you have a hectic schedule! We gathered some recipes from some of our favorite foodie friends in our community. Let these paleo instant pot recipes ease your mind and tastebuds by providing quick and nutrient-dense options. Whether you’re batch cooking for one or attempting to feed an army of hungry children, these recipes are sure to nourish!

8 Paleo Instant Pot Recipes

 

Salisbury Steak with Savory Broth

AIP Salisbury Steak 680X450

Our friends over at AutoImmuneWellness.com recreated an AIP version of this delightful, comfort food.

Get the full AIP Salisbury Steak Recipe  

 

Instant Pot Chicken Pho

Instant Pot Chicken Pho Nom Nom Paleo

Named by the New York Times as the Martha Stewart of Paleo, Michelle over at Nom Nom Paleo has many Instant Pot recipes. But this one was too good not to share in this recipe round-up.

Check out her Instant Pot Chicken Pho Recipe!

 

Instant Pot Indian Butter Chicken

Take your tastebuds on a trip to Mumbai with this delicious take on Indian Butter Chicken. Made with traditional Ghee and aromatic spices that also support digestion.

Try Danielle Walker from Against All Grain’s, Instant Pot Indian Butter Chicken.  

 

Easy Hawaiian Kalua Pork

Easy Hawaiian Kalua Pork

Our fellow grad, Beth Manos, NTP over at Tasty Yummies created this crazy, easy protein dish. Perfect for batch cooking for Taco Tuesday, cauliflower rice bowls, stir-fry, and so much more!

Grab her recipe for Easy Hawaiian Kalua Pork.

 

Instant Pot Coconut Curry Leg of Lamb 

Coconut curry lamb

Another one of our NTP grads, Christina Rice, NTP who is the owner of ChristinaRiceWellness.com is the queen of throwing stuff into a pot and making it work! 

Try this Instant Pot Coconut Curry Leg of Lamb recipe!

 

Irish Lamb Stew and Savory Paleo Soda Bread Biscuits

Lamb Stew

Alison Marras, NTC is giving us all the comfort food vibes with this nutrient-dense Irish Lamb Stew recipe. 

Grab the recipe on her website, Food By Mars

 

Instant Pot Chicken and Mushroom

Instant Pot Chicken and Mushroom

Brand new NTP, Christina Curp from Castaway Kitchen has a plethora of Instant Pot recipes with a Cuban-American flare. This Paleo Instant Pot Chicken and Mushroom provides hearty satiety. 

Recipe on Castaway Kitchen

 

Instant Pot BBQ Chicken

BBQ Chicken

Ashley Castle’s BBQ is straight forward, “slightly sweet, smoky, tangy delicious”. Throw these ingredients in a pot and you’ve got enough protein for several meals. 

Recipe found on ashleycastlenutrition.com

 

 

8 Paleo Instant Pot Recipes Pinterest Graphic

 


 

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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Stuffed and Baked Sweet Potato Recipe: Paleo, Gluten-Free, Dairy-Free, and Delicious

Stuffed and Baked Sweet Potato Recipe: Paleo, Gluten-Free, Dairy-Free, and Delicious

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Home » Posts Tagged "nutrient-dense" (Page 2)

Stuffed and Baked Sweet Potato Recipe: Paleo, Gluten-Free, Dairy-Free, and Delicious

Baked Sweet Potato Recipe The NTA

This Stuffed and Baked Sweet Potato Recipe will have your tastebuds swimming in bliss. Brooke Libby, NTP took the combination of sweet, tangy, and savory and turned it into a nutrient-dense masterpiece. This dish encompasses a rainbow of phytonutrients. Plus, who doesn’t love any opportunity to use Diane Sanfillipo’s Balanced Bites Seasoning? Libby says on her website, that it takes about an hour start to finish, but the majority of that time is spent waiting for the potatoes to cook in the oven. The actual hands-on time is more like 15-20 minutes.

Stuffed and Baked Sweet Potato Recipe

by Brooke Libby

Serves 4 Sweet Potatoes

Ingredients:

  • + 4 sweet potatoes, on the larger side
  • + 1 pound ground turkey
  • + 1 large onion, diced
  • +1 large zucchini, diced
  • +1 tbsp Italian seasoning blend (I use Balanced Bites)
  • + black pepper, granulated garlic and sea salt to taste (I use 1/2 tablespoon Balanced Bites Trifecta blend)
  • + 1 tbsp coconut oil or ghee
  • + 1 tsp olive oil (Kasandrinos is a favorite in our home)

Lemon Tahini Drizzle:

  • + 1/4 cup tahini
  • + 1/4 cup olive oil
  • + juice from 1/2 a lemon
  • + 1 tablespoon apple cider vinegar
  • + granulated garlic, black pepper and sea salt to taste (I use Balanced Bites Trifecta blend)
  • + water to thin out consistency if needed

Toppings:

  • 1/4 cup pomegranate seeds
  • 1/4 cup sunflower seeds

Directions:

1. Preheat your oven to 400°F.

2. Using a fork, stab the sweet potatoes all around several times and lightly rub with olive oil. Roast them directly on the top oven rack for 50-60 minutes, until very tender. A fork should go through very easily with no resistance. (place some foil on the bottom oven rack to catch any drippings.)

3.While the potatoes are cooking, melt some coconut oil  or ghee in a large cast iron skillet. Add the onion and sauté them until they are mostly translucent.

4. Mix in the ground turkey, Italian seasoning, granulated garlic, salt, and pepper.

5. When the turkey is thoroughly cooked (no more pink), add in the zucchini and let cook for an additional 2-3 minutes.

6. While the turkey is cooking, put all of the ingredients for the Lemon Tahini Drizzle in the blender and mix completely. Add some warm water if necessary until a consistency that allows you to pour it out is reached.

7. Remove the potatoes from the oven, and carefully cut in half the long way. Leave the ends intact though. This creates a “potato boat” as Cal calls them in our house!

8. Gently push open the sides of the potato to make room for the stuffing. Be careful not to rip it open completely (not the end of the world if you do, it just wont look as pretty).

9. Place the turkey mixture inside the potato boat and top with a healthy amount of lemon tahini drizzle, pomegranate seeds and sunflower seeds.

Enjoy!

stuffed-potatoes-4.jpeg

 

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. 

 

 

About Brooke

Brooke Libby And Son

 

Brooke Libby is a CPA turned NTP. She is a blogger, recipe creator and real food enthusiast. She is a mama to two young children and lives with her Lobsterman husband just outside of Portland Maine. Brooke found her calling into the nutrition world while struggling through infertility and her autoimmune skin condition, psoriasis. She used real food to heal gut and put her disease into remission. She now uses what she learned through the NTA education to help others find optimal health through nutrition.

 


 

Want to speak with an instructor? 

Join us for a Live Info Session on June 26 at 5 PM PST. One of our Senior Lead Instructors will go in-depth, discussing the differences between our programs. This is a great opportunity for you to get your questions answered!

 

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