Grace, Goals, & Guts - Dietitian

08/09/2025

Last chance to grab the Early Bird Special!

The Nourished Weight is a 10 week program focused on addressing the most common hormonal imbalances that make losing weight difficult — even when you’re doing everything right!

We'll use continuous glucose monitors (included) to help you discover your individual metabolic health and address some of the most common causes of weight loss resistance.

While calories matter, they aren't the whole picture.
Hormonal shifts signal your body to store or burn fat.

If you feel like you’re stuck and can’t lose weight, you may just need a different approach!

Early bird price ends Aug 10th.
Learn more and join here (link in profile): https://gracegoalsandguts.com/the-nourished-weight/

08/08/2025

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08/08/2025

You can have normal blood glucose or HgA1c and still have issues with insulin resistance. This is because our bodies are smart and compensate well.

If your blood sugar starts increasing, your pancreas puts out more insulin to transport that sugar into your cells for storage or for energy.

When exposed to too much glucose (via diet, inflammation etc.) or insulin, your cells can develop insulin resistance -- they become "deaf" and don't respond to insulin as they should.

Why does this matter for you?
High insulin tells your body to store fat and makes it more difficult to lose weight....I see this a lot!

High insulin also plays a significant role in metabolic disease (high blood pressure, high triglycerides, low HDL, increased abdominal obesity and high blood glucose).

If you want to to join a community of women and I for a 10 week program using continuous glucose monitors to understand exactly how foods, sleep, stress affect your glucose levels -- with a focus on weight loss...

Join The Nourished Weight Here: https://gracegoalsandguts.com/the-nourished-weight/

Early bird special ends Sunday!

08/06/2025

Don't forget all the "wins" you have (or can work toward) even if the scale hasn't changed.

The scale doesn't measure:
- calm digestion
- good energy
- improved mood
- restful sleep
- clear skin
- balanced hormones
- decreased inflammation
- freedom with food
- stronger immune system
- improved cholesterol / blood pressure / blood sugar...

08/05/2025

The Nourished Weight is now open for you to join!

A 10 week program focused on addressing the most common hormonal imbalances that make losing weight difficult — even when you’re doing everything right!

We'll use continuous glucose monitors (included) to help you discover your individual metabolic health and address some of the most common causes of weight loss resistance.

While calories matter, they aren't the whole picture.
Hormonal shifts signal your body to store or burn fat.

If you feel like you’re stuck and can’t lose weight, you may just need a different approach!

Early bird price ends Aug 10th.
Learn more and join here: https://gracegoalsandguts.com/the-nourished-weight/

08/04/2025

07/25/2025

I haven't made this dip in probably a year or so and forgot how much we love it!

Tomato feta dip

4-5 Roma tomatoes, diced
1 bunch green onions, chopped
Olive Oil
8 oz Feta cheese, crumbled (or more if preferred)
2 1/2 tsp Greek seasoning (homemade below)

Greek Seasoning

2 teaspoons salt
1 teaspoon basil
2 teaspoons dried oregano
1/2 teaspoon thyme
1 1/2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon dill
1 teaspoon marjoram
1 teaspoon pepper
1 teaspoon dried parsley
1 teaspoon rosemary
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Mix all ingredients for the Greek seasoning together and store in an airtight container.

Spread tomatoes, onions, and feta on a platter (with sides).

Drizzle with a good amount of olive oil.

Sprinkle with 2 1/2 tsp. seasoning and mix lightly.

Serve with crackers or veggies

07/24/2025

You can justify your stress and fool your family and friends, but you can't fool your nervous system.

If you're in sympathetic (fight or flight) mode, your body knows it and is prioritizing survival over anything else.

Our fight or flight mode is meant to be used 20% of the time or less, yet many of us live in a constant state of stress or being/feeling rushed.

When your body is in survival mode it is not worried about sleeping well, digesting and absorbing nutrients, reproducing, healing etc.

Your thoughts are one of the main ways your nervous system is informed. What are your thoughts telling your body?

Stress can be mental, emotional, physical, or even perceived stress.

You can't avoid all stress in life, but you can work on minimizing stress as well as activating your parasympathetic (rest, digest, and reproduce) nervous system on a daily basis.

You can activate your parasympathetic system by:
Deep breathing
Humming or singing
Slowing down to enjoy the beauty around you
Getting outside in nature
Massage or acupuncture
Incorporating fun
Being mindful of your thoughts

What are your thoughts and actions telling your body?

07/18/2025

I've been working on something for you and am excited to share what's coming!

The Nourished Weight!

A 10 week program focused on addressing the most common hormonal imbalances that make losing weight difficult — even when you’re doing everything right!

I'll help you discover your individual metabolic health and address some of the most common causes of weight loss resistance.

While calories matter, they aren't the whole picture. Hormonal shifts signal your body to store or burn fat.

If you feel like you’re stuck and can’t lose weight, you may just need a different approach!

Join the waitlist to get more info and be notified of special early bird pricing! https://fierce-motivator-3987.ck.page/5d5aa3544e

07/17/2025

I often encourage people to incorporate fermented foods into their diet on a regular basis. Fermented foods are full of probiotics that aid in your digestion, gut health, immune system, skin health and more!

In talking with clients I find that people often confuse pickled foods with fermented foods.

Fermented foods will be refrigerated. They still have live probiotics in them and if not refrigerated they will continue to ferment at a rapid pace and not be very tasty (or go bad).

Pickled foods are have no probiotics. They are made in a hot vinegar brine and sealed. They are shelf stable, tasty to eat, but not beneficial to gut health.

Common fermented foods are pickles, pickle relish, sauerkraut, kimchi, water kefir, and kombucha. Again, be sure to check refrigerator section AND the labels if you are looking for fermented foods for your health!

You can also make your own fermented foods easily!

07/15/2025

One of my favorites with garden produce!

Fresh Salsa
3 c. chopped tomatoes
4 chili peppers (we like ours roasted)
2 jalepenos (with seeds if you like spice)
1 habenero (optional)
1 cup onion
2/3 cup green pepper
2 cloves garlic
1/2 tsp salt
1/2 tsp pepper
1/2 tsp cumin
2 T. lime juice

Add everything but tomatoes to a food processor and process a few times.
Then add tomatoes and process a few more times or until desired consistency!
Makes about 1 quart of salsa.