Chanelle DeGraff - Nutritionist

09/03/2025

Why “food first” in your morning routine? 🥣

Here’s what the research shows:
- Having caffeine on an empty stomach can stress your adrenal system and disrupt cortisol balance—leading to more fatigue later (PMID: 16631247).
- Drinking coffee before eating may blunt your body’s insulin response, impacting blood sugar stability (PMID: 28031026).
- Skipping breakfast increases the risk of metabolic imbalances over time (PMID: 25545767).

Instead, fuel your body with nourishing foods first thing:
- Enjoy a hard-boiled egg and handful of berries
- Blend a quick smoothie with spinach and chia seeds
- Grab Greek yogurt topped with nuts
- Prep overnight oats with pumpkin seeds

Notice how your energy, mood, and hunger shift. Try “food before coffee” for just one week and see the transformation for yourself. For more evidence and guidance, check my website!

08/31/2025

Did you know that poor sleep patterns are linked to 172 diseases—including dementia, Parkinson’s, diabetes, and kidney failure? 🛌🧠🫀 A recent large-scale study found that more than 20% of the risk in 92 of these conditions was attributed to sleep issues. Even more striking: in 42 diseases, risk at least doubled with irregular sleep.

It’s not just about how many hours you get—rhythm and regularity matter, too! Irregular bedtimes and disrupted circadian cycles can uniquely impact your health, sometimes even if your total sleep duration seems “adequate.”

Here are some *practical tips* to support your sleep:
- Set a consistent bedtime
- Keep your sleep space cool and dark
- Align your routine with the natural day-night cycle
- Address persistent issues like sleep apnea or insomnia with a professional

Ultimately, regular sleep patterns may matter more than total hours slept—because inadequate sleep is rarely an isolated issue and may signal underlying chronic conditions. Prioritize your rest for whole-body wellness! 🌙✨

08/30/2025

08/28/2025

Nourish Your Body with Powerhouse Carbs! 🌱✨

Did you know complex carbohydrates can be your best friend during menopause? They’re not just fuel—they’re ESSENTIAL for your brain, hormones, and mood.

Here are three delicious grocery list additions to help you thrive:

🔹 Quinoa: A complete plant protein packed with magnesium to calm your nervous system and support bone health.

🔹 Sweet Potatoes: Loaded with beta-carotene and fiber for steady energy and hormone-supporting antioxidants.

🔹 Oats: High in soluble fiber to promote gut health, heart health, and keep your blood sugar balanced.

Choosing the right carbs delivers steady energy, stabilizes blood sugar, and provides key nutrients your body craves while navigating menopause.

Don’t fear carbs—embrace them for thriving health and vitality in this powerful stage of life! 💙

Save & share this post to help other women transform their wellness journey!

08/27/2025

Want a simple way to elevate your gut health? Try adding honey to your yogurt and transform your digestion! Not only are you jazzing up your taste buds, but you're also treating your body well.

08/26/2025

🍹 Sip Smarter This Summer 🌞✨
Summer sipping doesn’t have to derail your health goals. From frozen cocktails to rooftop spritzes, social gatherings often come with more alcohol—but do you know what’s really happening inside your body when you drink? 👀
➡️ Alcohol gets metabolized first—before fats or sugars. This can mess with digestion, nutrient absorption, blood sugar balance, and even crank up cravings (hello midnight pizza 🍕).
But here’s the good news → with a few simple tweaks, you can enjoy your favorite drinks AND feel better the next day. 🙌
🌿✨ Swipe through for 5 tips to drink smarter this summer—without the crash, extra cravings, or hangover fatigue.
💬 Tell me in the comments: Which of these tips will you try first?
📌 Save this post for your next happy hour
📤 Share with a friend who’s your go-to cocktail buddy

08/26/2025

🌿 3 Lifestyle Habits to Support Perimenopausal Symptoms 🌿

Navigating perimenopause? Embrace these simple but powerful daily habits to help ease the transition and support your well-being:

1️⃣ Move with Intention
Regular, mindful movement nurtures hormone balance, reduces stress, and boosts energy. Find activities you enjoy—like walking, yoga, or dancing—to support your body and mind.

2️⃣ Take Care of Your Mindset & Emotional Wellness
Emotional health is essential during perimenopause. Prioritize self-care, practice mindfulness, and seek out support when needed. Small steps—like deep breathing or journaling—can make a big impact.

3️⃣ Sleep is a Superpower
Prioritize restful sleep to help your body reset and heal. Create a calming bedtime routine, limit screens, and keep your sleep environment cool and inviting.

✨ Small lifestyle shifts can lead to big benefits. Which habit will you focus on first? Let me know in the comments below!

08/25/2025

Ever felt like you're your own worst critic? Trust me, you're not alone. Practicing self-compassion is a game changer in personal growth. It's about embracing yourself, flaws and all, which opens doors to healing and transformation. Remember, being kind to yourself isn't a luxury; it's a necessity!

08/25/2025

Nourish your body, honor your soul.

Every meal is a choice to respect yourself. Eating well is not just about calories or macros—it’s about caring for your well-being from the inside out. When you choose wholesome, nourishing foods, you’re telling yourself you deserve to feel vibrant and strong.

Let today’s plate be an act of self-love. Fuel your body with goodness, and courageously protect your energy, health, and peace of mind. You are worth every mindful bite!

08/25/2025

🧠✨ The Gut-Brain Axis: Why Omega-3s Matter More Than You Think

Ever feel like your moods are on a rollercoaster?🎢 There’s a powerful conversation happening between your gut and brain that could hold the key—and omega-3 fatty acids are some of the best mediators of that chat!

🧬 Science Meet Self-Care
Your gut microbiome directly “talks” to your brain through biochemical signals, impacting everything from stress response to cortisol levels. Research in clinical nutrition shows that when this gut-brain chat is disrupted, it can play a role in mood disorders like anxiety and depression.

💡 What Can You Do?
Omega-3s—especially DHA and EPA—act as natural “peacekeepers,” reducing inflammation and supporting the integrity of both your gut lining and your brain barriers. For my clients, I look at lab results and tailor nutritional plans, often bringing in targeted supplements to help manage fatigue, stress, and autoimmune concerns.

🌱 A Tip You Can Try Today
Aim for two servings of oily fish per week (salmon, sardines, mackerel). Not a fish fan? Talk to your nutritionist (like me!) about high-quality omega-3 supplements—I can help you choose the right form and dose for your unique health needs.

💬 Let’s Talk!
What do you do to support your gut-brain health? Drop your favorite mood-supporting foods or supplements in the comments!

08/23/2025

Supporting your body during perimenopause doesn’t have to be complicated! 🌿✨
Swipe to discover natural, nutrition-based strategies to balance hormones, boost energy, and feel your best through every stage.
Embrace this season with nourishing food, stress relief, and daily wellness habits.
Ready for personalized support? DM me to start your journey! 💚

08/23/2025

🌟 Did you know? Just ONE soda a day could quietly set the stage for serious liver damage—even if you’re young and healthy.

🚨 As a CERTIFIED NUTRITION SPECIALIST , I want you to know: Most people with fatty liver disease (MASLD) never expect it. The liver is silent; by the time symptoms show up, damage is already underway.

👉 Studies show just 5–7 years of daily sugar-sweetened soda can lead to:
- Fatty liver disease (MASLD)
- Liver scarring (fibrosis)
- Chronic inflammation and long-term damage

And here’s the reality: fatty liver isn’t just a concern for older adults—I’ve seen people diagnosed in their 20s and 30s.

💊 While there’s exciting news about new FDA-approved treatments for MASLD, prevention trumps medication every time.

Ready for change? Small swaps go a long way:
💧 Choose water, sparkling water, or unsweetened tea instead of soda.
→ It’s not just about the sugar—it’s about protecting your liver, boosting your energy, and investing in your future health.

Skip the soda. Protect your liver. ❤️