Integrative Nutrition is about the ‘whole’ you. Not just about what you eat and how much of it.
Every individual human being needs a unique strategy of wellness of their very own, because we are all mentally unique and bio-diverse.

I listen to your issues, then use my experience and knowledge to recommend strategies for wellness, over several 50 minute remote (Skype / telephone) or face-to-face therapy sessions per month. Please note that I am based in Cyprus.

You’ll get handouts, be given ‘homework’ and get e-mail support whenever it’s required.

I draw upon a myriad of various techniques and philosophies, recommending combinations to each different person on the basis of their individual need.

Primary Food, a catalyst and enabler for Secondary
Food to work its magic.

Sleep

Make sure you get enough sleep! Sleep is a time when the body repairs and restores, so it is vital to our digestion and overall health. Ideally, we should get at least 7-8 hours of sleep per day. In the summer, or if you work unusual shifts, you could try using ‘blackout’ blinds or curtains if daylight is preventing sleep.

Reduce Stress:

Stress impairs our digestion by limiting the blood supply to the gut when we’re in ‘flight or fight mode’, and in turn this affects the nutrient absorption and assimilation, gut flora numbers and diversity. It may cause inflammation, resulting in bloat and discomfort and in some instances, constipation or diarrhea.

Try to make time for exercise, meditation or anything that relaxes you, in your daily routine.
At meal time, sit at the table, without any devices or distractions, take a couple of deep breaths, give thanks or practice gratitude and enjoy your meal. Remember to chew your food well.

Environment: getting down and dirty:

When we were kids, my mom always let us play outside, in the sand and mud. We always had pets that practically ate and slept with us. Some friends and relatives would not approve of this behaviour, saying that we will get sick with all the germs. My mom believed that these practices would give use a stronger immune system.

She didn’t know that 70% of our immune system lives in our gut, but it just made sense to her.

So, certain bacteria and microbes are beneficial, by making the microbial community of our gut more diverse and therefore healthier. Spending time with pets or farm animals can diversify your gut microbial community, as well as bringing down blood pressure and engendering a sense of wellbeing.

Laugh: add more joy to your life

Apart from producing ‘happy hormones’ and reducing stress, studies have shown that laughter promotes beneficial bacteria in the gut.

So be merry and repopulate your gut with healthy ‘bugs’. They do say after all, that laughter is the best medicine!

Forgiveness is giving up all hope for a better past!

For me this has probably been the most difficult concept to address. Firstly, because I replay everything in my mind and drive myself crazy, and secondly, because somehow, we think that our past equals our future, so we keep repeating old habits.

The secret here, in my opinion, is to change our story. Change it to the way we want our life to play out, live in the present and make a shift from old negative beliefs to new positive ones. It’s not an easy road, but possible and so rewarding.

Forgive yourself and know that everything you’ve been through has made you the beautiful person you are today.

Practice self-love

Being hard and unkind to yourself just reinforces negative behaviour towards yourself and others. Be kind to yourself, take time to do the things you love. Go for a massage, spend time in nature, meditate, get some alone time, eat healthily, exercise. Take care of your body and soul. Love yourself!

Practice gratitude

This one is so important and many of us, me included, forget to be grateful for where we are at this moment. We are exactly where we need to be and have the choice to go as far and as high as we choose. Writing down what you are grateful for can be very therapeutic. Either before bed at night or first thing in the morning.

Communicate

Communicating our feelings, opinions and uncertainties with honesty and integrity can lead to strong and lasting relationships with our loved ones, colleagues and friends. It minimizes misunderstandings, negativity and can also ultimately separate the people whom you want in your life and those whom you don’t.

Take action

Taking action can mean the difference between really staying stuck or complete transformation. “Better to have tried and failed, than not to have tried at all.” Be patient, one small step at a time is all you need; just keep moving.

Secondary Food, controlling just what you put
inside your gut.

Juicing:

An experiment that lasted 28 days, where people with many medical issues only had fresh juices, found a significant improvement in many participants. Weight loss, digestive issues, reduced medications and generally improved wellbeing were reported.

Juicing:

An experiment that lasted 28 days, where people with many medical issues only had fresh juices, found a significant improvement in many participants. Weight loss, improved digestive issues, reduced medications and generally improved wellbeing were reported.

So, I tried it for myself. But I wasn’t going to live on just juices for 28 days, so I started with juicing just in the mornings. I thought it would be too much hassle to juice: peeling, chopping the veggies, then having to clean the juicer, put it together, take it apart. However, in a matter of days the routine was quite straightforward, and the results were marvellous!

It turns out that juicing has changed my life, and bear in mind, this is just one juice a day. I started out with: celery, lemon, ginger, cucumber and any other green stuff I might have in the fridge.

Since whole fruits and vegetables are generally packed with a range of different minerals, vitamins, and antioxidants, the chances are that you’ll never just accomplish one thing at a time. Indeed, the same vegetable that you might use to boost immunity could also regulate your blood sugar and reduce gut inflammation.

Adding beneficial foods to your diet:

Sauerkraut & Pickles, that have been naturally fermented can be a great source of probiotics. Fermented or cultured foods likes sauerkraut, kefir, yogurt, miso, kimchi and other naturally pickled foods contain different types of probiotic bacteria, repopulating your gut with good bacteria.

Adding beneficial foods to your diet:

Sauerkraut & Pickles, that have been naturally fermented can be a great source of probiotics.

Fermented or cultured foods likes sauerkraut, kefir, yogurt, miso, kimchi and other naturally pickled foods contain different types of probiotic bacteria, repopulating your gut with good bacteria.

Prebiotic foods (fiber) like broccoli, kale, cauliflower, cabbage, onions, Jerusalem artichokes and beans help to keep the microbial community healthy by feeding the good bacteria, thereby allowing them to crowd out the bad bacteria.

Raw Foods contain fibre, which feed the good bacteria. Above all, reducing your sugar intake, cutting right down on processed foods will probably show great benefits to many people. Fewer dairy products, less red meat and in particular, avoiding ‘trans fats ‘are all highly recommended strategies.

Remember: If your body was a circus act, the Ring Master would be your gut:

This ringmaster controls digestion, your immunity, your brain, your weight, your health, and even your happiness.

Avoiding ‘fad’ diets:

We often set very high expectations for ourselves, which sets us up for failure: deviating from the diet causes guilt and a downward emotional spiral, which leads us to inevitably reach for that tub of ice-cream! In no time, most of us go back to our old habits, causing us to gain the weight back.

Avoiding ‘fad’ diets:

We often set very high expectations for ourselves, which sets us up for failure: deviating from the diet causes guilt and a downward emotional spiral, which leads us to inevitably reach for that tub of ice-cream! In no time, most of us go back to our old habits, causing us to gain the weight back.

Many diets also make it awkward to go out for meals with friends, because it’s often difficult to find suitable meals on the menu and, in an effort to not seem fussy or difficult, it’s tempting to break our diets.

Another reason why fad diets don’t work is that they address only one aspect of weight loss: food. There are many factors that contribute to weight loss or gain. These include emotions, exercise, and more.

Listen to your body when it whispers so you won’t hear, hear it scream!:

We all know what is good for us on a bio-individual level. We are all unique, and need different things, whether it’s through food or non-food nourishments, It’s important to only measure yourself against yourself because there is no one out there exactly the same as you.

Listen to your body when it whispers so you won’t hear, hear it scream!:

We all know what is good for us on a bio-individual level. We are all unique, and need different things, whether it’s through food or non-food nourishments, it’s important to only measure yourself against yourself because there is no one out there exactly the same as you.

So, have those conversations with your body. Listen, and you will learn a lot, but most of all you will learn to respect your body and take care of it, as it takes care of you.

To find out which likely strategies will work for you, and you alone, please

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