Integrating Nutrition

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Integrating Nutrition

At Integrating Nutrition, we talk about nutrition in a way that resonates with you. Explore through your senses, history, and cells.

We're ready to start this journey with you and help you reach your full potential. www.integrating-nutrition.com

03/12/2025

✨ Comment HOLIDAYS and we’ll send you our guide on managing holiday stress with self-care. ✨

The holidays can be a mix of joy, celebration, and stress — which is why mindful eating practices can make such a difference. These small habits help create more ease, presence, and connection around food this season.

Save this carousel for a gentle reminder to:
🌿 Slow down
🌿 Savor your food
🌿 Listen to your body
🌿 Move with intention
🌿 And take a moment to breathe

29/11/2025

✨ Comment LEMON and we’ll send you the full recipe! ✨

These Lemon Zucchini Muffins are an easy, balanced, and naturally gluten-free snack — all with a citrusy flavor and tender texture. They’re made with almond flour, grated zucchini for moisture, real lemon zest, and a touch of maple syrup.

They’re simple to make, packed with nourishing ingredients, and great for breakfast, snacks, or meal prep.

19/11/2025

✨ Comment GREEN TEA and we’ll send you our full green tea article! ✨

Green tea is one of the most researched foods when it comes to health — and for good reason.

It contains natural compounds that may support:
🌱 Disease prevention
🧠 Focus and mental clarity
😌 Stress and anxiety support

Here are the key players:
✨ L-theanine: promotes calm focus
✨ EGCG: a powerful antioxidant
✨ Light caffeine: smoother energy than coffee

And the best part?
There are so many delicious ways to enjoy green tea beyond just a hot drink.

On a recent trip to Japan, I tried:
🍵 Traditional matcha
🎎 A full tea ceremony
🍨 Green tea desserts
🍜 Green tea noodles
☕ Creative green tea drinks

I’ll be sharing recipes and more educational posts very soon.

Want the article? Just comment GREEN TEA and we’ll send it to you!

10/11/2025

💌 Want the recipe in your inbox?
Comment “HOJICHA” and we’ll send it to you!

This is not your average tea-time treat! 🍵✨
This creamy hojicha dessert blends roasted Japanese green tea with coconut cream and maple or honey — all set with agar agar for a gently sweet, dairy-free bite.

01/11/2025

🥢 Want the recipe? Comment the word SOBA and we’ll send it to your inbox! 🌿

This is one of Gretchen’s favorite ways to enjoy soba noodles — with a tangy tamari sauce, crunchy tofu, and fresh veggies. It’s light, satisfying, and full of plant-based goodness.

Would you try this for lunch or dinner? Let us know below! 👇

27/10/2025

Comment “RESOURCES” below and we’ll send you a guide with these free resources to support prevention, nutrition, and survivorship.

October is Breast Cancer Awareness Month — and it’s a crucial reminder that breast cancer is the most common cancer diagnosed in women globally.

Here are 4 important resources you can access today:

1️⃣ Know the signs & symptoms – Early detection saves lives. Talk to your provider if anything seems off.
2️⃣ AICR Expert Report – This science-based report shares powerful insights on cancer prevention through diet & lifestyle.
3️⃣ Academy of Nutrition Oncology Nutrition Group – A trusted source for navigating nutrition questions after a diagnosis.
4️⃣ Movement & activity guidance – Gentle movement is one of the best tools for staying strong through and after treatment.

This month, let’s prioritize education, support, and action.

11/10/2025

😩 Waking up at 3am during perimenopause? You’re not alone.

💬 Comment SLEEP and we’ll DM you a blog post with practical tips to sleep better.

🧠 One of the most common perimenopause symptoms is disrupted sleep. Whether it’s difficulty falling asleep or waking up at 3am ready to tackle the day — it can be incredibly frustrating.

👩‍⚕️ As hormone shifts affect cortisol and progesterone, you may need a new approach. Try these 3 tips to get started:

Set your bedtime to 10pm gradually (start by moving it back in 15-minute increments).

Nap smart: Set a 15-minute timer and rest before 3pm.

Get support: A skilled provider can help you explore hormone-related solutions.

03/10/2025

✨ Struggling to maintain your weight during perimenopause?
You’re not alone — hormone changes make things different than they used to be.

Here are 3 simple shifts that can help ⬇️
1️⃣ Add more protein + fiber (especially at breakfast).
2️⃣ Swap a high-intensity workout for a long, low-intensity walk.
3️⃣ Prioritize sleep instead of burning the midnight oil.

💬 Want a personalized approach? Drop the word HORMONES in the comments, and we’ll send you the link to book your appointment with Integrating Nutrition.

15/08/2025

Recovering from surgery? 🛌 Here are 4 key nutrients that support healing and tissue repair — plus easy food examples to add to your meals today:

🥬 Protein – lentils, tofu, fish, protein powders
🍊 Vitamin C – citrus fruits, bell peppers
🥜 Zinc – pumpkin seeds, cashews
🌊 Omega-3s – flaxseeds, fish, walnuts

💬 Want some recipe inspiration to include these in your meals?
👉 Comment HEALING below and we’ll send you a few ideas!

Address

6522 N Fremont Avenue
WA
98103

Telephone

+12066700118

Website

https://www.integrating-nutrition.com/

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