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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

11/12/2025

🥧 Fiber: Your Secret Weapon This Holiday Season!

Fiber helps keep digestion steady, blood sugar balanced, and energy levels even — which is especially helpful when the table is full of pie, potatoes, and stuffing!

This season, think of fiber as your gut’s best friend. It slows down how quickly your body absorbs sugar, supports healthy bowel movements, and feeds the good bacteria in your microbiome.

✨ Simple ways to add more fiber to your holiday plate:
🥦 Fill half your plate with colorful veggies — roasted Brussels sprouts, carrots, or green beans.
🍠 Choose whole grains like quinoa, wild rice, or whole-grain rolls.
🥗 Add beans or lentils to salads or sides.
🍎 Enjoy fruit-based desserts (hello, baked apples!) instead of skipping dessert altogether.

Aim for color and variety — that’s how you know you’re feeding your body (and your gut microbes) well. Your digestion will stay steady, and you’ll feel more satisfied and energized through the season. 💚

11/10/2025

🍲 Create a Fall Bowl That Loves Your Gut! 🍂

This season, build a nourishing bowl that supports digestion, balances blood sugar, and feeds your microbiome. The key? Color, fiber, and variety.

Here’s a simple formula for a gut-friendly fall bowl:
🥔 Roasted sweet potatoes – packed with fiber and antioxidants that feed good gut bacteria.
🥬 Sautéed greens – rich in magnesium to support muscle relaxation (including your digestive tract!).
🍚 Quinoa – a gluten-free, prebiotic grain full of fiber and plant-based protein.
🍗 Protein of choice – think grilled chicken, salmon, tofu, or beans to help stabilize energy and blood sugar.
🫒 Drizzle of olive oil – healthy fats that help absorb nutrients and reduce inflammation.

Finish it off with a sprinkle of pumpkin seeds or sauerkraut for an extra gut-loving boost. 💚

Your gut thrives on variety — so mix and match your ingredients, try different spices, and make each bowl your own. The more color on your plate, the happier your microbiome!

11/07/2025

🍂 What to Eat in a Day: Gut-Friendly Fall Edition 🍂

Fall is the perfect time to nourish your gut with cozy, seasonal foods that are rich in fiber, healthy fats, and gut-supporting nutrients. Here’s an example of a balanced, gut-loving day:

🌅 Breakfast:
Warm oatmeal topped with pumpkin puree, cinnamon, chia seeds, and a handful of walnuts. Fiber + healthy fats + polyphenols = a happy gut!

☕ Mid-Morning Snack:
Apple slices with almond butter or a small gut-friendly yogurt with berries. Keeps your microbiome thriving and blood sugar steady.

🥗 Lunch:
Roasted vegetable & quinoa bowl with leafy greens, roasted sweet potatoes, chickpeas, and a drizzle of olive oil. Fiber-rich and full of nutrients that feed your good bacteria.

🍵 Afternoon Snack:
Carrot sticks or cucumber slices with hummus, or kombucha for a gentle probiotic boost.

🥘 Dinner:
Baked salmon with roasted Brussels sprouts, garlic, and brown rice. Protein + fiber + omega-3 fats support digestion and inflammation balance.

💧 Hydration:
Plenty of water throughout the day, plus herbal teas like ginger or chamomile to support digestion and calm the gut.

Tips for a Gut-Friendly Fall Day:

Eat slowly and mindfully.

Include at least one fermented or prebiotic food each day.

Listen to your body — stop when satisfied.

Your gut loves variety, seasonal foods, and meals you actually enjoy. This fall, focus on nourishing your body — one balanced plate at a time. 💚

11/06/2025

Your body can’t digest in fight-or-flight mode. 💭

When you’re rushing through your day — eating in the car, checking emails between bites, or feeling tense before a meal — your body shifts energy away from digestion. That’s because your nervous system can’t focus on both protection and digestion at the same time.

In “fight-or-flight” mode, your gut slows down, stomach acid production drops, and bloating or discomfort can follow. But when you move into “rest-and-digest” mode, your body releases the hormones and enzymes that make digestion smooth and efficient.

This November, try slowing down before your meals:
🌬️ Take 3 deep, slow breaths to calm your nervous system.
🙏 Express gratitude for the food in front of you (and the body that will use it well).
🍽️ Put away distractions so you can actually taste and enjoy your meal.

These few mindful moments can transform not just your digestion — but your relationship with food. 🧡

Your gut works best when you feel safe, present, and nourished — inside and out.

11/05/2025

Your gut thrives on rhythm! 🍁

Just like nature follows its seasonal cycles, your digestive system depends on consistency to feel its best. When your days are unpredictable — skipping meals, eating on the go, staying up late — your gut can start to feel the stress. That’s because your gut and your nervous system are deeply connected. A calm, predictable routine helps keep both in balance.

Here are a few small, powerful habits to bring more rhythm to your days:
✨ Eat meals around the same times each day. Your gut’s internal clock (yes, it has one!) helps regulate digestion and nutrient absorption when meals are consistent.
💧 Start your morning with warm water and lemon. It’s a gentle way to wake up your digestive system, hydrate your body, and prepare for the day ahead.
🚶‍♀️ Take a short walk after meals. Even 10 minutes of light movement supports motility (the wave-like movements that move food through your gut) and helps balance blood sugar.
😌 Make time to rest and breathe before eating. Stress shuts down digestion — but slowing down for a moment of gratitude or a few deep breaths can make a big difference.

Your gut loves structure, warmth, and calm. By syncing your routine with your body’s natural rhythm, you’ll not only support digestion but also energy, focus, and mood.

Start small, stay consistent, and your gut will thank you. 💚

10/31/2025

👻 Happy Halloween from Rethink Nutrition!

Whether you’re passing out candy, dressing up, or enjoying a cozy night in — remember that balance includes a little fun (and a few treats)! 🍬

✨ A few quick reminders for a gut-happy Halloween:
💧 Stay hydrated — candy + dehydration = sluggish digestion.
🥗 Don’t skip meals — balanced meals help keep blood sugar steady.
🍫 Enjoy your favorite treats mindfully — satisfaction matters more than perfection.

From our team to you — have a fun, safe, and gut-friendly Halloween! 💚

10/29/2025

🍂 Post-October Reset: Nourish, Recharge, and Refocus

After a busy month full of fall treats, activities, and maybe a little extra stress, it’s the perfect time to reset — gently. 💛

Here’s how to help your body and mind feel their best heading into November:

💧 Hydrate: Keep water or herbal tea nearby — it supports digestion and energy.
🥗 Focus on Balance: Fill your plate with protein, fiber, and colorful produce to steady blood sugar and cravings.
🚶 Move Mindfully: Walks, stretching, or yoga can help you feel grounded and refreshed.
😴 Prioritize Rest: Consistent sleep helps your gut, hormones, and immune system recover.

No crash diets or “detoxes” — just simple steps to feel recharged and ready for the month ahead. 💚

10/27/2025

🎃 Build a Healthy Halloween Snack Board!

Halloween fun doesn’t have to mean a sugar overload 👻
Create a “better-for-you” snack board that’s festive, colorful, and gut-friendly!

🧡 Ideas to include:

Clementine “pumpkins” with celery stems 🍊

Strawberry “ghosts” dipped in yogurt 👻

Popcorn + dark chocolate drizzle 🍫

Veggie sticks with hummus or guacamole 🥕

Cheese cubes, nuts, and whole-grain crackers 🧀

It’s a fun way to balance out the candy while still keeping the Halloween spirit alive! ✨

💬 What’s your favorite spooky (and healthy!) snack?

10/24/2025

Get Your Gut Holiday-Ready with Our Gut Repair Toolkit!

The holidays are around the corner — and if you’re already dreading the bloating, fatigue, or food sensitivity flare-ups that come with the season, now’s the time to reset. ✨

Our Gut Repair Toolkit is designed to help you feel your best before the holiday chaos hits:

💚 Food sensitivity blood test
💚 Unlimited access to your dietitian
💚 Personalized nutrition plan
💚 Gut-healing education + tools for lasting results

Don’t wait until January to feel better — start now and head into the holidays feeling balanced, energized, and confident around food.

👉 Book your Initial Appointment to discuss our Gut Repair Toolkit today! (Link in bio)

10/22/2025

🍬 How to Spot Added Sugars on Labels (Halloween Edition!)

Candy isn’t the only source of added sugar sneaking into your day 👀

Here’s how to catch those “tricky treats” on food labels:

🎃 Check the Ingredients List:
Look for words ending in -ose (like sucrose, fructose, or glucose) or sweeteners like honey, syrup, maltose, agave, or molasses.

🍫 Find “Added Sugars” on the Nutrition Facts Panel:
It’s listed separately under Total Sugars — aim to keep these lower most days (so you can enjoy the real treats guilt-free!).

🦇 Watch for Sneaky Sources:
Flavored yogurts, granola bars, salad dressings, and coffee creamers can all add up.

Enjoy your Halloween candy — just keep an eye out for the sugars that don’t come wrapped in fun-size packages! 👻

10/20/2025

🍁 Enjoy Fall Treats — Without the Guilt!

Pumpkin spice lattes, Halloween candy, cozy baked goods… fall flavors are meant to be enjoyed, not stressed over. 💛

Here are a few tips to help you savor your favorites and feel good doing it:

🎃 Give yourself permission to enjoy — Restricting often leads to overdoing it later. Mindful enjoyment builds balance.
☕ Pair treats with protein or fiber — It helps steady blood sugar and keeps you satisfied.
🍫 Savor the experience — Sit down, slow down, and really taste it. Satisfaction matters as much as nutrition.
🍎 Focus on balance, not perfection — One latte or a few pieces of candy won’t derail your progress.

Food is meant to be enjoyed — even the sweet stuff!

💬 What’s your favorite fall treat?

10/17/2025

🥣 Gut-Friendly Lentil & Vegetable Soup
Warm, hearty, and packed with fiber to keep your gut happy 💚

Ingredients:

1 tbsp olive oil

1 small onion, diced

2 cloves garlic, minced

2 carrots, chopped

2 celery stalks, chopped

1 cup dry lentils (rinsed)

1 can (14 oz) diced tomatoes

4 cups low-sodium vegetable broth

1 tsp turmeric

1 tsp cumin

Salt & pepper to taste

Optional: handful of spinach or kale for extra greens

Directions:

Heat olive oil in a large pot over medium heat.

Add onion, garlic, carrots, and celery. Sauté until softened (about 5 minutes).

Stir in lentils, diced tomatoes, broth, and spices.

Bring to a boil, then reduce heat and simmer 25–30 minutes, until lentils are tender.

Stir in greens just before serving.

Why it’s gut-friendly:
🌿 High in fiber to support healthy digestion
🦠 Plant-based prebiotics to feed good gut bacteria
💛 Gentle spices like turmeric support anti-inflammatory balance

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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