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Integrative Health Collective

Nutrition services available by a Registered Dietitian. Specializing in integrative nutrition and lifestyle management for chronic disease prevention.

23/06/2025

✨ Summer = Gut Health Season ✨

If you’ve been thinking about getting your digestion back on track, consider this your sign.

Summer makes gut-friendly routines feel a little easier:
☀️ Fresh seasonal foods
🥗 Lighter meals
🏃‍♀️ More time outdoors
🧘‍♀️ A natural shift toward slower, intentional living

When stress levels drop, your nervous system shifts into “rest and digest” mode—and that’s where gut healing really begins.

This week, we’re keeping things simple and seasonal.
No big overhauls. No perfection.

Just a reminder that your gut responds to how you live, not just what you eat.

🍒 Add some berries or fruit to your breakfast
🚶‍♀️ Get outside after dinner
🧘‍♀️ Try 5 minutes of breathwork before bed

Little things go a long way when your body feels safe.

📝 Save this post for gentle gut cues all summer long.
And remember: consistency > intensity.

📣🚨We’re pressing pause on the Weekly for July + August—but don’t worry! Our amazing volunteer Hannah .hannah will be sharing simple, gut-friendly recipes all summer long 🍽️ And we’ve got exciting updates coming this fall. Stay tuned! 💖

👇 What’s one gut-friendly habit you’re bringing into your summer routine?

16/06/2025

✨ Vagus Nerve = Gut Magic ✨

If your gut feels off during times of stress… that’s not a coincidence!

The vagus nerve is the information highway between your gut and brain 🧠

When it’s activated, your body shifts into “rest and digest” mode—supporting smoother digestion, reduced inflammation, and a calmer mood.

But when you’re stuck in stress mode?
➡️ Digestion slows
➡️ Bloating, urgency, inflammation and discomfort increase
➡️ Gut healing becomes a lot harder

The good news?

You can train your vagus nerve just like a muscle—with daily tools that help tone and strengthen this critical connection.

🧘‍♀️ From deep breathing to cold splashes to gut-directed hypnotherapy, these practices don’t just soothe your mind—they support your gut too 🙌

📲 Save this post so you can start small and stay consistent. Even 5 minutes a day can shift your body into healing mode.

👉 Have you tried any of these vagal toning tools? Which one helps you feel calmer or more grounded?

👇 Comment below—We’d love to hear what works for you ❣️

10/06/2025

WEEK 19: Feed the Good Guys 🦠
Your gut is home to trillions of microbes that influence digestion, immunity, and even your mood. The best way to support them? Feed them.

This week in our Gut Health Challenge, we’re focusing on prebiotics, resistant starch, and polyphenols—powerful food components that fuel your beneficial gut bacteria! ✨

Some easy ideas to try:
✔️ A cold lentil or potato salad
✔️ Overnight oats with berries and chia
✔️ A square of dark chocolate with green tea
✔️ Pasta salad with olive oil, herbs, and veggies

🧠 Your microbiome loves variety, fibre, and colour.
🌿 A happy gut is a well-fed gut.

🎯 Your challenge: Add 1 prebiotic- or polyphenol-rich food to your day and notice how your digestion and energy feel by the end of the week.

💬 Already using these gut-friendly foods? Let us know what your favourite combo is below! 👇

02/06/2025

🧘‍♀️ Eat Slow, Digest Better 💫

Did you know how you eat matters just as much as what you eat?

When we rush, multitask, or eat in a stressed state, we shut down our body’s ability to digest, absorb, and heal.

This week, we’re talking Meal Hygiene—a powerful but underrated gut-health tool.

Here’s what to try:
✔️ Take 3 deep breaths before meals
✔️ Sit down and avoid screens while eating
✔️ Chew slowly and mindfully

These simple shifts activate your rest-and-digest mode, reduce bloating, and help you get more from the food you’re already eating.

No fancy supplements or detox teas—just slowing down. 🫶

Let Us Know How It Goes!

🎯 Tried mindful eating this week?

💬 Noticed any changes in how you feel after meals—less bloating, better mood, more satisfaction?

We’d love to hear what you tried and how it felt! 👇

19/05/2025

🧠✨ Bloated? Foggy? Overwhelmed?

Let’s fix it in your kitchen—not your calendar.

In Week 17 of the , we’re simplifying gut-smart meal planning so it actually supports your energy, mood, and digestion.

Here’s what to do:
✔️ Pick 1 gut-friendly meal
✔️ Make a short grocery list 🛒
✔️ Prep just 1 thing ahead (even washing greens counts!)

💡 Why it works:
Planning reduces decision fatigue, balances blood sugar, and supports your gut-brain connection by boosting key brain chemicals like dopamine and serotonin.

No perfection. No all-day prep.
Just a calmer gut and a clearer mind.

✨ Our Dietitians at Integrative Nutrition are Meal Planning Pros—whether you need easy new recipe ideas or a fully customized plan, we’ve got you covered.

📩 DM us Meal Plan to learn how we can support you!

💬 What’s one gut-friendly meal you’re planning this week?

12/05/2025

👀Ultra-processed foods are everywhere… but your gut deserves better 🥰

🍽️ Week 16 we’re inviting you to join the “Unprocess Your Plate” Challenge — and no, it’s not about giving up your favourite foods or eating perfectly ❕🤍

It’s about simple, satisfying swaps that give your gut more of what it truly needs: fibre, nutrients, and less inflammation. 🍽️✨

Just pick one meal a day to upgrade — think whole, colourful, and minimally processed — and start feeling the shift.

Need inspo? We’ve got you covered in this week’s slides — from easy breakfast flips to snack upgrades that still hit the spot.
✨ Small changes = big gut wins. ↔️

📸 Bonus: Tag us and use to show us your swaps and get featured!

Let’s bring the joy (and flavour!) back to nourishing meals this week 🌿💪

28/04/2025

🙋‍♀️ PCOS + Gut Health: Why It Matters ❕
You already know that PCOS is about way more than just hormones.

🔋Your gut plays a powerful role in how your body manages blood sugar, cravings, inflammation, and even androgen levels. If your gut isn’t happy, your hormones probably aren’t either 🫶

The good news? Small, consistent changes can help repair your gut lining, rebalance your microbiome, and improve how you feel — from energy to cycles to skin 🌟

💖 You’ve got this — every step counts toward real change. Keep going, and let the healing unfold!

👉 Save this post if you’re working on gut health this season! 👉 Share it with a friend who’s navigating PCOS too. 🌸 Nurture your gut, support your hormones — and feel the shift.

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