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Wellness Innovations Karen McGarrick
Practitioner in Nutritional and Western Herbal Medicine BHSc Karen McGarrick - Bachelor of Health Science in Western Herbal Medicine.

Applying Nutritional and Western Herbal Medicine knowledge in assisting people with the recovery of illness and their journey to a life of health and wellness. Karen McGarrick is registered with ANTA (The Australian Natural Therapists Association Limited)

🚨 Signs Your Gut Needs Support 🚨Your gut health plays a huge role in how you feel every single day. When it’s out of bal...
30/08/2025

🚨 Signs Your Gut Needs Support 🚨

Your gut health plays a huge role in how you feel every single day. When it’s out of balance, your body often sends you signals — are you listening?

🌿 Common signs your gut may need extra support:
✨ Bloating – frequent discomfort after meals
✨ Irregular bowel movements – constipation or loose stools
✨ Fatigue – low energy that doesn’t improve with rest
✨ Food sensitivities – reactions to foods that were once fine

The good news? With the right support, your gut can heal and thrive — improving not only digestion but also mood, energy, and overall wellbeing.

💚 I’m Karen from Wellness Innovations Toowoomba, here to help you Feel Better Naturally.

29/08/2025

Did you know herbs and spices have been used for thousands of years to support digestion? From ancient Mesopotamia, Egypt, and India to modern-day wellness, they’ve always been trusted allies for the gut.

🌿 Ginger – reduces bloating & nausea
🌼 Chamomile – calms the gut
🌱 Peppermint – eases cramps & gas
🌸 Fennel – aids digestion after meals
🍂 Cinnamon – supports warmth & comfort

These simple kitchen staples are more than flavour – they’re powerful tools for a happy, healthy gut!

💚 I’m Karen from Wellness Innovations Toowoomba – helping you Feel Better Naturally.

🌱✨ Simple Habits for Strong Digestion ✨🌱Hi friends, Karen here from Wellness Innovations Toowoomba 💚Sometimes it’s not j...
25/08/2025

🌱✨ Simple Habits for Strong Digestion ✨🌱

Hi friends, Karen here from Wellness Innovations Toowoomba 💚

Sometimes it’s not just what we eat, but how we eat that makes the biggest difference to our digestion. Here are 3 simple habits you can start today:

🥢 Chew Slowly – Digestion begins in the mouth! Taking time to chew well reduces bloating and helps your body absorb more nutrients.

🌿 Add Herbs & Spices – Ginger, fennel, and peppermint are gentle digestive heroes. They can ease discomfort, reduce gas, and support a healthy gut.

🧘 Eat Mindfully – Put away distractions, breathe, and really enjoy your meal. This calms your nervous system and allows your body to focus on breaking down food.

✨ These small mindful changes can help your gut feel lighter, calmer, and more supported every day.

💚 Want to learn more about natural ways to improve digestion? I’d love to help you here at Wellness Innovations Toowoomba.

🌿✨ The Power of Bitters for Digestion ✨🌿Hi friends, it’s Karen here from Wellness Innovations Toowoomba 💚Did you know th...
22/08/2025

🌿✨ The Power of Bitters for Digestion ✨🌿

Hi friends, it’s Karen here from Wellness Innovations Toowoomba 💚

Did you know that the taste of bitter foods can do wonders for your digestion? 👀
Bitters—like dandelion, rocket (arugula), kale, and even grapefruit—stimulate your digestive system by:

🍽️ Increasing digestive enzyme and bile production
🌱 Supporting nutrient absorption
💧 Helping reduce bloating and sluggish digestion
🧘 Balancing appetite and cravings

One simple way to use bitters is by enjoying a bitter aperitif just before a meal 🍹—this gently primes your digestive system, preparing it to break down food more efficiently.

Or, you can add bitters to your daily diet with:
🥗 A handful of rocket or kale in a salad starter
🍊 A slice of grapefruit
🍵 Herbal bitters like dandelion or gentian tea

✨ Sometimes it’s the bitter things in life that make us feel better naturally 😉

If you’d like more personalised tips for digestion and gut health, I’d love to help you at Wellness Innovations Toowoomba. 🌿

Hi Friends, Karen here with my recipe for 🥬 Gut-Friendly Sauerkraut Ingredients: • 1 medium green cabbage (about 1–1.5 k...
21/08/2025

Hi Friends, Karen here with my recipe for 🥬 Gut-Friendly Sauerkraut

Ingredients:
• 1 medium green cabbage (about 1–1.5 kg)
• 1–1.5 tablespoons sea salt (non-iodised, without additives)
• 1 teaspoon caraway seeds (optional, for flavour and digestion support)
• Filtered water (only if needed)

⸻

Method:
1. Prepare the cabbage
• Remove any tough outer leaves.
• Slice the cabbage finely using a sharp knife or mandoline.
2. Salt massage
• Place the shredded cabbage in a large bowl.
• Sprinkle the salt over and massage firmly with your hands for 5–10 minutes.
• The cabbage will soften and release liquid – this brine is essential for fermentation.
3. Add flavour (optional)
• Mix in caraway seeds or other herbs/spices for added gut support.
4. Pack the jar
• Transfer the cabbage and its brine into a clean glass jar.
• Press down firmly so the cabbage is submerged under the liquid.
• Leave a little space at the top for expansion.
5. Fermentation
• Cover loosely with a lid or use a fermentation weight if available.
• Leave the jar at room temperature (18–22°C is ideal) for 5–10 days.
• Press the cabbage down daily if needed to keep it submerged. Release gasses daily or use a pickle pipe
6. Taste test
• Start tasting after day 5. When tangy and slightly sour, it’s ready!
• Transfer to the fridge where it will keep for several months.

⸻

🌿 Gut-Friendly Notes:
• Sauerkraut is rich in lactic acid bacteria which support gut microbiome health.
• Pair with salads, roasted veggies, or as a side to boost digestion naturally.
• Always use clean utensils when serving to avoid contamination.

🌿 💚

19/08/2025

Hi friends, Karen here from Wellness Innovations Toowoomba 💚

Your gut is more than just a place where food is digested — it’s your second brain! 🧠🌱 Through the gut-brain axis, your digestive system and your brain are in constant conversation.

✔️ A happy gut supports better mood, focus, and energy.
❌ An unhappy gut can lead to brain fog, stress, and low mood.

In this week’s reel, I’ll share simple, natural ways to support your digestion and overall wellbeing — from fibre-rich foods and fermented goodies to hydration and herbal support. 🍵✨

💚 Because when you nurture your gut, your mind thrives too.

👉 Follow along for tips, and if you’re ready for personalised support, book in with us at Wellness Innovations Toowoomba today.

🌿Top 5 Everyday Foods for Better Digestion🌿Hi friends, Karen here from Wellness Innovations Toowoomba 💚Did you know that...
19/08/2025

🌿Top 5 Everyday Foods for Better Digestion🌿

Hi friends, Karen here from Wellness Innovations Toowoomba 💚
Did you know that the foods you choose each day can make a huge difference to how well your gut works? 🌱 A healthy digestive system not only improves nutrient absorption but also boosts energy, mood, and overall wellbeing.
Here are 5 simple everyday foods to support better digestion:
🥖 Fiber – from whole grains, fruits & veggies to keep things moving.
🥒 Fermented foods – like yoghurt, sauerkraut & kefir for healthy gut bacteria.
💧 Water – staying hydrated is essential for smooth digestion.
🥬 Bitter greens – such as kale & rocket to stimulate digestive juices.
🌱 Ginger – a natural aid to ease bloating & boost digestive fire.
💚 Small, consistent choices lead to big improvements in gut health!

🌿✨ Herb Spotlight: Chamomile! ✨🌿Hi friends, Karen here from Wellness Innovations Toowoomba 💚This week, we’re diving deep...
16/08/2025

🌿✨ Herb Spotlight: Chamomile! ✨🌿

Hi friends, Karen here from Wellness Innovations Toowoomba 💚

This week, we’re diving deeper into the amazing connection between your gut and your brain 🧠💬🌱 … and I’ll be sharing tips, foods, and habits that support both!

To kick things off, meet our focus herb of the week: Chamomile 🌼

👉 Known for its calming effects, chamomile is a gentle yet powerful ally for:
• Soothing digestion (goodbye bloating & cramping!)
• Calming the nervous system (easing stress & anxiety)
• Supporting better sleep (a happy gut loves rest!)

It’s the perfect example of how one herb can care for your belly and your mind — the very heart of the gut-brain axis 💚

Stay tuned all week as I share simple, practical ways to strengthen your digestion and boost your mood — naturally. 🌱

✨ Your wellness journey starts with small, mindful choices. Let’s make this week about nurturing your second brain — your gut!

16/08/2025

🌿
At Wellness Innovations Toowoomba, we believe feeling good starts with simple daily choices. From walking in nature to yoga, Pilates, and dancing — moving your body is one of the best gifts you can give your brain 💚

✨ Small steps, big results — let’s boost focus, memory & mood together!

🐟🥑🥦 Salmon, Avocado & Walnut Brain Power Salad 🌿💚A colourful, satisfying salad that’s loaded with healthy fats, antioxid...
13/08/2025

🐟🥑🥦 Salmon, Avocado & Walnut Brain Power Salad 🌿💚

A colourful, satisfying salad that’s loaded with healthy fats, antioxidants, and plant power to keep your mind sharp and your mood steady.

⸻

Ingredients (Serves 1–2)
• 150g grilled or baked salmon 🐟 (or tuna if preferred)
• ½ ripe avocado, sliced 🥑
• 1 cup lightly steamed broccoli florets 🥦
• 1 cup mixed leafy greens (spinach, rocket, baby kale)
• ½ cup cherry tomatoes, halved 🍅
• ¼ cucumber, thinly sliced 🥒
• 1 tbsp walnuts, roughly chopped 🥜
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon 🍋
• Sea salt & cracked black pepper to taste
• Fresh dill or parsley for garnish 🌱

⸻

Method
1. Cook the salmon – Grill or bake with a drizzle of olive oil, salt, and pepper until just cooked through.
2. Steam the broccoli – Lightly steam for 2–3 minutes until bright green but still crisp.
3. Assemble the base – Place leafy greens, tomatoes, cucumber, and broccoli into a serving bowl.
4. Add the stars – Top with salmon, avocado slices, and sprinkle walnuts over the top.
5. Dress & garnish – Drizzle with olive oil and lemon juice, season with salt and pepper, and add fresh herbs.

⸻

Why it’s great for your brain

💡 Salmon – Omega-3s for memory, learning, and mood
💡 Avocado – Healthy fats to keep you focused
💡 Broccoli – Vitamin K and antioxidants for cognitive function
💡 Walnuts – Extra omega-3s for neuron health

⸻

📍 Want more easy, delicious ways to eat for your brain? Chat with Karen at Wellness Innovations today! 💚

12/08/2025

Want a sharper memory, better focus, and a happier mood? It could be as simple as what’s on your plate! 🌿💚Here are 8 delicious foods your brain will thank you for:🐟 Fatty fish – Omega-3s for memory & learning🥜 Walnuts – Omega-3s for neuron power🫐 Blueberries – Antioxidants to protect brain cells🥑 Avocado – Healthy fats for focus🌱 Chia seeds – Steady energy for your brain🍫 Dark chocolate – Flavonoids for better blood flow🥦 Broccoli – Vitamin K for cognitive function🌿 Turmeric – Curcumin to boost mood & memory✨ Why it works: These foods improve circulation, protect brain cells, and provide the building blocks for peak mental performance.📍 Want a personalised brain-boost plan? Chat with Karen at Wellness Innovations today – your mind will love you for it! 💚

🧠✨ Boost Your Brain – Naturally! ✨🧠Your brain is your control centre – it helps you think, remember, create, and feel.Ju...
11/08/2025

🧠✨ Boost Your Brain – Naturally! ✨🧠

Your brain is your control centre – it helps you think, remember, create, and feel.
Just like the rest of your body, it needs the right care to stay sharp, focused, and happy. 🌿💚

🌱 Karen’s Top Tips for Brain Health:
1️⃣ Feed your brain – Enjoy omega-3 rich foods (like walnuts, chia seeds, and oily fish) to nourish those neurons.
2️⃣ Move it – Even a brisk 10-minute walk improves circulation and oxygen to your brain.
3️⃣ Stress less – Chronic stress can shrink your brain’s memory centre! Try herbal helpers like Ginkgo biloba or Rhodiola.
4️⃣ Sleep deeply – Your brain clears waste and resets memory pathways while you sleep. Aim for 7–9 hours.
5️⃣ Keep learning – Try a new hobby, puzzle, or language to strengthen neural connections.

💡 Remember: Brain health is whole body health. Nourish yourself physically, emotionally, and mentally – your future self will thank you!

📍 Want a personalised brain-boosting wellness plan? Chat with Karen at Wellness Innovations today.

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