Grace, Goals, & Guts - Dietitian

08/23/2025

Doors close this Sunday, Aug 24th!

Lose weight by nourishing your body and addressing some of the most common underlying hormonal causes of weight loss resistance.

We'll be using continous glucose monitors so you can see EXACTLY how your body responds to different foods!

You don’t have to figure it out alone!
Grab a friend and join here! https://gracegoalsandguts.com/the-nourished-weight/

08/22/2025

These continue to be a favorite at our house!

Pumpkin Oat Muffins (gluten free)
1 cup pumpkin puree
1/2 cup pure maple syrup
2 eggs
1 T vanilla extract
4 T almond butter OR 3 T. Melted coconut oil
1/4 cup milk of choice
2 1/4 cup oats
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 cup dark chocolate chips

Preheat the oven to 350°F.
Grease or line a muffin tin for 12 muffins.
Blend oats in food processor or blender so it's like flour.
Add all the rest of the ingredients except chocolate chips and blend for about 30 seconds, or until smooth.
Stir the chocolate chips into the batter.
Scoop batter into the muffin tin, filling each about 3/4 full.
Bake for 20-22 minutes, until light golden brown.
Allow to to cool for at least 10-15 minutes.

https://gracegoalsandguts.com/pumpkin-oat-muffins-gluten-free/

08/21/2025

Understanding hunger and your body is an important part of a healthy relationship with food.

Physical hunger also relies on hormones.

If you struggle with excessive hunger and cravings, consider joining our 10 week program, The Nourished Weight -- where we'll work on balancing hormones using a continuous glucose monitor!

Sign ups close on Sunday (Aug 24th).
https://gracegoalsandguts.com/the-nourished-weight/

08/19/2025

So many components play into your gut health, but here are some of the more common issues I see playing into imbalances and damage to your gut.

Diet: Food goes through your digestive system at least 3x/day...yes, what you eat 100% affects your gut!

Toxins: Your body is innundated with all kinds of chemicals (in our food, water, hygiene products....) plus your body produces its own waste products. If it's not able to eliminate them as it should you start having problems!

Medications: many medications alter the amount of stomach acid/enzymes your body puts out, antibiotics directly affect your gut microbiome etc.

Gut infections/overgrowth can be triggered by any of the above. Food poisoning and slow gut motility are other common culprits of overgrowths.

Inadequate digestive juices (stomach acid, bile, enzymes) limit your ability to break down food which then can alter your gut bacteria, encourage overgrowths, and limit your nutrient absorption.

Chronic stress limits the amount of digestive juices you secrete and triggers lots of inflammation which can damage your gut lining.

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