Grace, Goals, & Guts - Dietitian

04/14/2026

Praising God for the sweetest little addition to our family...Wyatt James! 🥰

01/23/2026

Peanut Butter Oatmeal (low sugar) cookies
1 c. Natural peanut butter
1 tsp vanilla
2-3 T honey
2 eggs
1 cup rolled oats
1/2 tsp baking soda
Pinch of salt
1/4 cup chocolate chips (optional)

Preheat oven to 350° F.
Mix all ingredients together.
Roll into balls and place on ungreased baking sheet.
Press down very slightly.
Bake 8 to 10 minutes or just until golden brown.

01/08/2026

01/02/2026

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12/16/2025

Constantly living in survivial/fight-or-flight mode doesn't allow for healing.

One simple, yet effective, way you can calm your flight-or-flight response is to set a timer for 2-3 minutes and practice deep breathing -- focus on long slow exhales. You can plug one nostril -- seems silly, but slows down your breathing. :)

Skeptical? So was I when I was going through an extra stressful time, but then I realized how much taking a 2 minute break focused on breathing could help!

Try and report back! :)

12/04/2025

While you may not be thinking much about your blood sugar if you don't have diabetes, let me assure you that managing your blood sugar will make a huge difference in how you feel and in your overall health. Keeping your blood sugar balanced is important for hormone health (adrenals, thyroid and more), inflammation, weight loss, energy, fertility, gut health, and much more!

I never understood why I was ready for lunch a couple hours after breakfast, or why my energy always tanked certain times of the day, or why I struggled with cravings so much later in the day. I was a dietitian after all -- I shouldn't be struggling with mini sugar binges due to cravings and overeating because I was SO hungry.

Turns out, I wasn't keeping my blood sugar balanced throughout the day. When I started pairing my foods differently, it all changed!

Even if your "labs look great", you may be struggling with a blood sugar rollercoaster if you have some of these symptoms:
- cravings (esp for carbs or sweets)
- dips in energy throughout the day
- you can't go more than 2-3 hours without food
- lightheaded
- headaches/migraines
- Irritable "hangry"
- hormone imbalances
- trouble losing weight
- brain fog / trouble concentrating

The great thing is that getting off that blood sugar rollercoaster is pretty "easy" once you figure out how different foods affect you. Start by pairing some protein and/or fat with each meal and snack.

Or consider a continuous glucose monitor for a short period of time to see exactly how your body resonds to food, stress, and exercise!

If you need help figuring out what your body needs, don't hesitate to reach out for an appointment or a continuous glucose monitor!

10/21/2025

Common symptoms of hormone imbalances are:
Fatigue
Acne
Food cravings
Trouble managing/losing weight
Feeling on edge and overwhelmed often
Struggling to handle stress
Hair loss
Irregular menstrual cycles
Mood swings
Anxiety
Fibrocystic breast
Cold intolerance
Fertility issues
Hot flashes / night sweats
Insomnia
Joint pain/ muscle aches
Headaches or migraines
Fluid retention
Low libido
Blood sugar imbalances

Take our free hormone health quiz to better understand what is causing your symptoms!
https://gracegoalsandguts.com/hormone-health-quiz/

10/18/2025

Progesterone works to balance estrogen. It is often called the calming female hormone as it can help you feel relaxed and connected.

Progesterone rises following ovulation to potentially support the growth of a baby. It helps thicken the uterine lining and decreases inflammation. If you don't ovulate, you won't produce much progesterone as it is made from the corpus luteum (what is leftover of the follicle after the egg is released).

Symptoms of low progesterone:
◽ PMS symptoms 7-10 days before period
◽ Headaches or migraines around period
◽ Painful/heavy periods
◽ Breast tenderness
◽ Anxiety / irritability
◽ Insomnia esp week or 2 before period
◽ Early miscarriages
◽ Infertility / short luteal phase

To test progesterone, you need to test about 7 days post ovulation to catch the peak. It's important to compare estrogen and progesterone levels to determine if there is estrogen dominance and if it's due to high estrogen or low progesterone (or both).

You can naturally boost progesterone production by:
◽ Vitamin C: strawberries, oranges, bell peppers, kiwi, pumpkin, tomatoes, lemons, camu camu powder etc)

◽ Vitamin B6: potatoes, turkey, salmon, bananas, avocado, spinach, walnuts, beans, sweet potatoes etc.

◽ Magnesium: leafy greens, nuts, seeds, lentils, beans etc.

◽ Vitamin E: nuts and seeds especially sunflower seeds and almonds.

◽ Fiber: whole foods, flaxseeds etc.

◽ Vitex/chaste tree berry: can help body's natural production of progesterone

◽ Inositol: helps restore ovulation and insulin sensitivity

◽ Address stress: when stressed your body produces more cortisol which alters other hormones

◽ Address gut: inflammation can decrease the function of the corpus luteum

10/16/2025

Trying to be perfect not only doesn't work (we're human), but it often backfires.

Are you an all or nothing person?

While that attitude can have its benefits, for a long term, healthy relationship with food and for healing it often holds you back.

Your journey to health is just that, a journey.

It won't be perfect.
There will be some trial and error. You will "fail" at some point.

Don't expect to be perfect. Instead use your 'fails" to help you learn more about yourself.

Being harsh on yourself doesn't help you move forward.
Be curious, not condemning.

10/09/2025

If you eat clean -- meaning mostly whole foods with minimal processed foods and sugar -- but still struggle with bloating or other digestive issues it's likely less about the food you are eating and more about your digestive tract.

Imbalances of gut bacteria and other microbs can lead to bloating (or other digestive symptoms).

While adjusting the diet can help, it isn't just about eating more whole foods in this case. Certain type of fibers and whole foods can actually make your symptoms worse.

So, if you eat really well and still have digestive issues, it's likely more about the health of your gut vs the food you are eating.

Good news is...you can always work to rebalance the gut!