HartsSpace, Nutrition and Mental Health in Olympia

05/22/2026

05/19/2026

New Blog Post on using CGMs (continuous glucose monitors)! Written by Michelle Benson

"A few years ago, if someone had told me I’d become fascinated by blood sugar patterns, I probably would have assumed they were talking about diabetes management.

But after researching the connection between our nervous system and our blood sugar patterns and then wearing a Continuous Glucose Monitor (CGM) myself, I quickly realized these devices can tell us so much more than whether someone is diabetic or pre-diabetic.

They can offer insight into:
stress physiology
nervous system activation
sleep quality
exercise recovery
meal balance
energy crashes
emotional overwhelm
under-eating
cravings
metabolic flexibility

At HartsSpace, I use CGMs through a functional nutrition and mind-body lens."

Click the blog to read more

A few years ago, if someone had told me I’d become fascinated by blood sugar patterns, I probably would have assumed they were talking about diabetes management.But after researching the connection between our nervous system and our blood sugar patterns and then wearing a Continuous Glucose Monito...

05/13/2026

Meal prep hack that doesn't feel tedious: Big batch of roasted veggies to use as a base for different meals throughout the week.

My bowl formula typically includes roasted veggies + sauteed greens + a protein source.

In this case, I used sweet potatoes (an amazing carbohydrate and fiber-rich, polyphenol source), green beans, sauteed greens seasoned with black pepper & turmeric, and chicken sausage. So easy. Quick. Nutrient dense. Satisfying.

05/12/2026

Here are some simple “grab-and-go” last-minute meal prep ideas that work well for busy weeks, blood sugar balance, energy, and less overwhelm:

Protein + Produce Boxes
Use containers and build 3–5 quickly:
Rotisserie chicken or turkey
Hard boiled eggs
Cottage cheese or Greek yogurt
Cucumbers, carrots, snap peas
Fruit (berries, apples, oranges)
Hummus or guacamole cups
Easy Carb Prep for Energy + Gut Support

Cook 1–2:
Brown rice
White rice if digestion is irritated
Oatmeal
Sourdough toast
Sweet potatoes
Quinoa
Corn tortillas
Quick Breakfasts
Overnight oats
Egg muffins
Greek yogurt parfaits
Protein smoothies frozen into jars
Peanut butter + banana sourdough toast
Emergency Snack Bin

Keep a basket ready:
Nuts/trail mix
Jerky
Applesauce packs
Protein bars
Tuna packets
Rice cakes
Electrolytes
10-Minute Dinner Formula

Choose one from each:
Protein: salmon, chicken sausage, eggs, tofu, burger patties
Carb: rice, pasta, potatoes, tortillas
Veggie: frozen stir fry mix, salad kit, broccoli
Flavor: pesto, salsa, olive oil, coconut aminos, avocado
“Too Tired to Cook” Meals
Sourdough + eggs + avocado
Frozen veggie stir fry + chicken
Quesadillas with beans and cheese
Soup + toast + fruit
Protein shake + oatmeal + nut butter
Smart Grocery Grab List
Rotisserie chicken
Prewashed greens
Frozen vegetables
Eggs
Greek yogurt
Berries
Rice packets
Oats
Sourdough bread
Hummus
Avocados

A good last-minute strategy:
Prep protein first
Wash produce second
Cook one carb
Build easy combinations
Leave room for flexibility instead of perfection
Even a small amount of prep changes the week dramatically.

04/30/2026

We’ve made it to our final long training walk before the Cap City event —
9 miles this weekend!

Huge credit to everyone who has stayed committed, shown up, and kept moving forward. 👏
Even if you’re not planning to do the Half Marathon, you are absolutely welcome to join our training events and be part of the fun. ✨ Great option for this weekend: Come help kick us off and do the scenic trail down to the beach, which makes for an easier and beautiful 3-mile walk. A perfect way to participate, enjoy community, and finish at the water. 🏃‍♀️ For those wanting the full adventure, we’ll continue on for the 9-mile loop. 📩

Please drop an RSVP in the chat so we know who’s coming. 💡

Reminder for race day: If you’re registered for the Half Marathon but would rather do a shorter distance, there is also a 5-mile event and you can switch your registration or sign up for that now. This has been so much fun organizing, and I truly look forward to seeing you all out there. Let’s finish strong together! 🌟

04/23/2026

Reminder! We'd love to see you there.

To stay in the loop for all our gatherings, join the link in our bio 💚

04/16/2026

There is something really powerful happening in our community right now...
People are showing up. Moving more. Connecting. Supporting each other in real, tangible ways.

This month's newsletter is a reflection of that, plus everything we have coming up this season (including our summer gathering!)

If you've been wanting to feel more connected, this is your invitation 🤍

View the newsletter here: https://www.hartsspace.com/so/b8PsNl4fQ?languageTag=en

04/06/2026

What a glorious weekend—sunshine, family moments, and that undeniable feeling that spring has arrived here in Washington.
Spring means something different for everyone…
Is it time to get your hands in the garden?
More time outside?
Family connection?
Kicking off summer sports and activities?
As I’ve been planning our Hartsspace Summer Gathering at Millersylvania this July, I keep thinking about how special this season is—the energy, the growth, the return to life.
This community is a root that keeps me grounded and moving forward, and I’m so grateful for each of you.
Let’s share a little inspiration today:
Drop a photo from your weekend, something that lit you up, or tell us—
👉 What are you most looking forward to as spring unfolds into summer 2026?

03/19/2026

Fun walks coming up. Millersylvania, Cap City route, Dupont and Ruston.

https://wix.app/invite/146e58e5-1ed5-442d-8380-feb7d3b05dfe/5d13f5e8-3cdb-48d7-a0a7-54d58b5bbe21?d=https%3A%2F%2Fwww.hartsspace.com%2Fgroup%2Fa89bd7ae-76f9-4c1c-926d-ed5b0ccb4fe5%2Fdiscussion%3FautoInviteId%3D477cf928-9f4b-44fb-a8ab-1d1cc9a9ab9c&s=true

02/11/2026

We’ve officially launched our Movement Focused Group AKA Capital City Half Marathon Training Group! This is a space for anyone wanting more consistency, motivation, and support around walking, running, and moving more this season. The is one of our favorite events! Such a fun vibe, encouraging people, and a beautiful route.

Whether you’re training for the Capital City Half (like many in our community!) or simply working toward more walks and healthier habits, this group is for you.

- Post your walks & runs
- Join others for movement meetups
- Get weekly support + reminders from Katie & Michelle

Because movement is better when we do it together.

Join through the Training Group Spaces page on our website https://www.hartsspace.com/group/capital-city-half-marathon-training-group/discussion . P.S. This is the primary space where we are posting the training plan, our walks/runs, and more!

01/21/2026

✨ Exciting news! 🚀 Our brand-new HartsSpace website has officially launched, thanks to the incredible Stef from Sound Strategy Marketing! ⁠
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🌟 Dive into a fresh look that reflects our commitment to whole person care. Explore, connect, and discover how we can support your journey to wellness. Your new space for growth awaits! 💖⁠
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HartsSpace.com