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Welcome to this weeks Healing Stack! Your go-to guide for gut health, metabolic repair, and anti-inflammatory living.
Each week, get trusted low-carb tips, healing food swaps, and science-backed insights from the world of nutrition, wellness, and longevity.

From the Eat to Heal Guide:​
🥑 1 healing food
🔁 1 smart swap
⚡ 1 high-impact tip

Designed to help you:​
✅ Balance blood sugar (no more crashes)
✅ Reduce bloating, brain fog + inflammation
✅ Sleep deeper, focus better, feel calmer
✅ Regain control of your energy and mood - naturally

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💜 Healing Food: Beetroot

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Beetroot is in season right now, making it the perfect autumn food to add colour and healing power to your meals. Beyond its earthy sweetness, beetroot is packed with compounds that support energy, circulation, and recovery — ideal as we move into the colder months.

Key Benefits:

❤️ Boosts blood flow & brain oxygenation thanks to natural nitrates, which convert to nitric oxide.

⚡ Supports exercise performance & stamina, making it a natural pre-workout food.

🛡️ Rich in antioxidants (betalains) that protect against inflammation and oxidative stress.

💪 Supports liver & gut health by aiding detox pathways and feeding beneficial gut bacteria.

Beetroot is versatile and warming- roast it for salads, blend into soups, or add to hearty hot pots and stews for extra depth and nutrition.
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🔄 This Week's Smart Swap: Store-Bought Salad Dressing ➝ Olive Oil + Lemon
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❌ Common Junk in Store-Bought Salad Dressings

Most bottled dressings are loaded with:

Seed oils (soy, canola, sunflower) → inflammatory, poor omega balance

Added sugars & syrups → hidden blood sugar spikes

Preservatives & gums → chemical load, gut irritation

Artificial flavours & colours → no nutrition, potential side effects

👉 Swap it for a simple mix of olive oil + lemon or apple cider vinegar — clean, tasty, and healing.
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Keeping it simple with just olive oil, lemon juice, or apple cider vinegar means fewer ingredients, no hidden sugars or seed oils, and plenty of natural benefits. Olive oil provides healthy fats and antioxidants, lemon adds vitamin C and freshness, and apple cider vinegar supports digestion and blood sugar balance- all while keeping your salad clean, light, and healing.
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⚡ 1 High-Impact Tip: Essential Guide to Boosting Your Vitamin D Levels This Season
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In winter (or months with less sun), people at higher latitudes often get lower UV exposure, shorter days → less natural vitamin D production in skin.

Those with higher body fat mass tend to have more vitamin D sequestered in fat, so they’re more at risk of vitamin D decline.

With shorter days, weaker UVB rays, and more time spent indoors, the body makes far less vitamin D. This seasonal decline is even more pronounced in people living at higher latitudes, those with darker skin tones, or individuals carrying more body fat, since vitamin D gets stored in fat tissue and is less available in circulation.​
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😔 Signs of Vitamin D Deficiency: Common signs of vitamin D deficiency include low energy, muscle weakness, frequent colds or infections, bone or joint pain, and low mood. In more severe cases, it can contribute to fragile bones, poor immunity, and even cognitive decline. Because symptoms are often subtle, many people don’t realise their vitamin D is low until it’s tested.​
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Want to optimise your Vitamin D levels ahead of the winter months? I’ve put together a completely free guide to help you supercharge your levels ⤵️
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