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Rethink Nutrition, LLC

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Rethink Nutrition, LLC

We've helped 1,000s of people find the energy and confidence to take command of their health. Spec

01/05/2026

What a Balanced Plate Actually Looks Like 🍽️

A balanced meal isn’t about cutting carbs or avoiding fat — it’s about *including* what your body needs to feel energized, satisfied, and supported.

🟢 **Protein**
Helps with fullness, muscle repair, and steady blood sugar
Examples: chicken, fish, eggs, tofu, Greek yogurt

🟣 **Fiber**
Supports digestion, gut health, and heart health
Examples: vegetables, fruits, beans, whole grains

🟡 **Carbohydrates**
Your body’s preferred energy source
Examples: rice, potatoes, quinoa, fruit

🟠 **Healthy Fats**
Support hormone health and nutrient absorption
Examples: olive oil, avocado, nuts, seeds

✨ You don’t need perfection — just balance most of the time.

📌 Save this as a reminder for your next meal.

12/29/2025

Gut-Friendly Breakfast After Holiday Indulgence 🌿✨

If meals felt heavier than usual, there’s no need to “reset” or restrict. A gentle, balanced breakfast can help support digestion and energy after indulgent days.

🥣 Greek yogurt parfait – protein + probiotics with fiber-rich fruit
🍳 Veggie omelet – eggs with colorful veggies for protein and digestion support
🥤 High-fiber smoothie – blend fruit, greens, and seeds for a gentle start

Focus on nourishment, hydration, and listening to your body. One supportive meal at a time is all it takes.

12/19/2025

Set Boundaries With Food Pushers 🎄🤍

You’re allowed to enjoy food and honor your body — without explanations or guilt. If someone is pushing food you don’t want, a simple, kind boundary is enough.

Try these phrases:
💬 “No thank you, I’m satisfied.”
💬 “That looks great, I’m going to pass.”
💬 “I’ll have some later if I’m still hungry.”
💬 “I’m listening to what my body needs right now.”

✨ Reminder: You don’t need to justify your choices. Eating is personal, and respecting your body is always allowed — even during the holidays.

Save this for your next gathering.

12/17/2025

Balanced Plate for Holiday Meals 🍽️✨

Holiday meals can be joyful and nourishing. You don’t need to skip your favorite foods—just aim for balance to support steady energy, digestion, and fullness.

🥩 Protein – turkey, ham, beans, tofu to help you feel satisfied
🥑 Healthy fats – olive oil, nuts, avocado, or a little butter for flavor and satiety
🌾 Fiber – veggies, whole grains, and beans to support digestion and blood sugar
🌈 Color – fruits and vegetables for vitamins, antioxidants, and variety

Start with what’s available, build a plate that feels good to you, and remember: one meal doesn’t define your health. Balance over perfection—especially during the holidays. 🤍

12/15/2025

How to Support Your Gut During the Holidays 🎄✨
The holidays are meant to be enjoyed — and your gut can be supported at the same time. A few simple habits can go a long way in keeping digestion comfortable during this busy season:
💧 Stay hydrated — water helps keep digestion moving
⏰ Space out meals — give your gut time to do its job
🥬 Include bitter greens — think arugula, kale, or Brussels sprouts to support digestion
🚶‍♀️ Choose gentle movement — a short walk can help reduce bloating and discomfort
No perfection needed. Small, consistent choices help your gut feel supported all season long. 🤍

12/05/2025

🌿 Fiber Friday: Holiday Edition 🌿

The holidays are full of delicious meals—but all that richness can sometimes leave your digestion feeling off. The secret? Fiber!

Add more fiber to your plates with:
🥦 Colorful vegetables
🍎 Seasonal fruits
🌾 Whole grains
🥫 Beans & legumes

Why it matters:
✨ Supports digestion
✨ Keeps you feeling full and satisfied
✨ Nourishes your gut bacteria

Even during holiday feasts, small fiber-friendly choices help you enjoy your favorite foods without discomfort. Let your gut feel celebrated this season! 💛

12/03/2025

🌿 Anti-Inflammatory Foods of the Month 🌿
This December, we’re highlighting three seasonal superstars that support reduced inflammation, better digestion, and overall wellness — all while adding big flavor to your meals!

🍎 Pomegranate
Packed with antioxidants, pomegranate helps fight oxidative stress and supports heart health. Sprinkle the arils on salads, yogurt bowls, or roasted veggies for a burst of color + crunch.

🥜 Walnuts
One of the richest plant-based sources of omega-3s! Walnuts support brain health, reduce inflammation, and add satisfying healthy fats to snacks and meals. Try them in oatmeal, trail mix, or blended into sauces.

🥦 Brussels Sprouts
These fiber-rich cruciferous veggies support gut health, detoxification, and immune function. Roast them until crispy, pair with balsamic, or toss with walnuts + pomegranate for the perfect seasonal side.

✨ Add these to your weekly rotation for delicious, nutrient-packed meals that support your body all season long.

12/01/2025

✨ Welcome to December! ✨
A new month brings a chance to reset, refocus, and nourish yourself — especially as the holiday season gets busier and routines get a little chaotic.

This December, we’re leaning into small, meaningful choices that support your energy, digestion, mood, and overall well-being. From cozy, balanced meals to simple hydration habits, from mindful moments to immune-supportive nutrients, every little step can make a big difference in how you feel.

You don’t need perfection to feel your best — just consistency, compassion, and a few intentional choices each day.

Let’s make December a month of nourishment, calm, and feeling good in your body. 💙🌿✨

11/28/2025

Post-Holiday Reset Tips 🌿✨

If you overindulged — you’re human. One day (or even a few!) won’t undo your progress. Instead of restriction or guilt, focus on gentle habits that help your body reset naturally.

💧 Hydrate generously.
Your body needs fluids to flush out excess sodium and ease bloating. Start your morning with a big glass of water — add lemon or electrolytes if you enjoy them.

🥗 Load up on fiber-rich foods.
Think veggies, berries, beans, chia seeds, oats, and leafy greens. Fiber helps digestion get back on track and stabilizes your blood sugar after a big meal. 🚶‍♀️ **Move your body — gently.** A short walk, light yoga, or stretching can help with sluggish digestion and boost your energy without feeling like punishment.

🍽️ Create balanced meals.
Pair protein, healthy fats, and fiber to keep hunger steady and support your gut as it recalibrates. 😴
💛 Offer yourself compassion.
The holidays are about joy, connection, and food — not perfection. Getting back into routine is the real reset. Give your gut some love today, and you’ll feel the difference within a day or two.

11/26/2025

This Thanksgiving, take a moment to thank your gut 🧡🦃
Your gut works around the clock — breaking down every bite, absorbing nutrients, supporting immunity, and even influencing your mood. It’s one of the hardest-working systems in your body, and it deserves some appreciation this season.

This week, show your gut a little gratitude by:
💧 Staying hydrated — water helps everything move smoothly.
😌 Prioritizing rest — a calm, rested body digests more efficiently.
🥗 Building balanced meals — fiber, protein, healthy fats, and colorful plants keep your microbiome thriving.
🚶‍♀️ Adding gentle movement — even a short walk can boost digestion.

When you take care of your gut, it pays you back with better energy, less discomfort, and a happier holiday season.

11/24/2025

How to Enjoy Thanksgiving Without Bloating 🦃✨

You can enjoy all your favorite Thanksgiving foods without feeling overly full or uncomfortable afterward. Try these simple gut-friendly habits to keep bloating at bay:

🥗 Start with fiber. Add veggies or a small salad to help steady digestion before the heavier dishes.
🍗 Don’t skip meals. Eating balanced meals earlier in the day prevents overeating at dinner.
🧘‍♀️ Take 3–5 slow breaths before eating. A calm gut digests better than one in stress mode.
🚶‍♀️ Walk after your meal. Even 10 minutes can ease digestion and reduce bloating.
💧 Stay hydrated. Sip water throughout the day — not just at the table.

Enjoy the holiday, savor your food, and support your gut at the same time!

11/21/2025

🌿 Mindful Eating at Holiday Gatherings

The holidays are full of joy, connection, and… a lot of delicious food. But that doesn’t mean you have to choose between enjoying your favorite dishes and feeling your best. Mindful eating helps you slow down, stay present, and savor the moment — without the stress or guilt. 💛

Here are a few simple ways to bring mindfulness to your holiday plate this season:

✨ 1️⃣ Pause Before You Eat

Before diving in, take 2–3 deep breaths. This helps shift your body from “fight-or-flight” into “rest-and-digest,” so your gut can actually do its job.
A calm body digests better, absorbs more nutrients, and helps you tune into what you truly want.

✨ 2️⃣ Build a Plate You’ll Enjoy

You don’t have to skip the mashed potatoes or dessert.
Instead, create balance by including:

A source of fiber (veggies)

A serving of protein

A festive favorite (yes, even pie!)
Mindful eating is not about restriction — it’s about intention.

✨ 3️⃣ Slow Down & Savor

Take time to taste your food. Notice the flavors, textures, warmth, and nostalgia behind each bite.
Savoring helps your brain register fullness and enjoyment, making overeating far less likely.

✨ 4️⃣ Check In With Your Body

Halfway through your meal, pause for a moment.
Ask yourself:

Am I still hungry?

Am I comfortably satisfied?

Do I want more, or am I eating because it’s there?
This gentle check-in brings clarity and reduces the “holiday autopilot” eating.

✨ 5️⃣ Release the Guilt

Food is meant to be enjoyed — especially during the holidays.
One meal or one day does not derail your health. What matters most is how you eat and care for your body consistently, not perfectly.

💛 Mindful eating helps you enjoy the holidays fully — with less discomfort, more satisfaction, and a deeper connection to the moment.

If you want help practicing mindful eating or building holiday-friendly habits, I’m here to support you through Rethink Nutrition.

Address

1201 Poyntz Avenue
Manhattan, KS
66502

Opening Hours

Monday	9am - 6pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 12pm

Telephone

+17853388938

Website

http://www.rethinknutrition.net/

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