Chanelle DeGraff - Nutritionist

Chanelle DeGraff - Nutritionist I am passionate about inspiring a wholesome lifestyle through clean eating, spiritual awareness, and conscious parenting. I love to learn, laugh, love and live.

Doctor of Clinical Nutrition, DCN, MS, CNS, LDN

Mom of 7 | Lupus Warrior

Specializing in autoimmune, gut, mood & women’s health

Licensed in MD & IL | Insurance: AZ, CA, CO, CT, NJ, MD, VA
Empowering you to heal & thrive with food. As a wife and mother of seven, including triplet three-year-old boys, I have been managing an autoimmune disease for over 20 years. To heal and nurture my body,

I have taken a deep dive into natural food. My success in managing Discoid Lupus through food has motivated me to pursue a doctorate in Clinical Nutrition. My goal is to help others understand the power of food in their everyday health. Through my private practice Captivating Nutrition and Wellness LLC, I specialize in helping clients manage autoimmune conditions, gut health, and perinatal and menopausal nutrition. I am learning to cherish every season of my life, and at the moment, I am enjoying my crazy yet wonderfully blessed life.

04/23/2026

Gut health for women with autoimmune disease 👇

If you’re exhausted, bloated, and your doctor keeps saying you’re “fine” — this is for you.

70% of your immune system lives in your gut. When that gut lining is damaged, your whole body pays the price.

The good news? Food can change this.

Comment GUT and I’ll send you my free Gut Reset Guide 🌿

Cholesterol nutrition for Black women 👇Your doctor said your cholesterol is high.Then handed you a statin and sent you h...
04/22/2026

Cholesterol nutrition for Black women 👇

Your doctor said your cholesterol is high.
Then handed you a statin and sent you home.

But nobody explained what’s actually happening in your body — or that food can change it.

Here’s what I want you to know:

Your liver makes cholesterol. Your body needs it.
The problem is when LDL (the “bad” kind) builds up in your artery walls — and that’s directly tied to what you eat.

Over 90 million US adults have cholesterol levels above 200 mg/dL.
Black women are disproportionately impacted — and diet is one of the most powerful levers you have.

Swipe to see exactly which foods to eat MORE of and which ones to cut 👉

✅ The foods that actively lower LDL
❌ The ones silently raising it (hint: it’s not just red meat)
🔑 Kitchen prep tips that matter as much as what you eat

Save this for your next grocery run 🛒

Comment CHOLESTEROL and I’ll send you this full guide straight to your DMs 🌿

Want to get more iron out of the foods you’re already eating?Quinoa provides gentle, plant-based (non-heme) iron, and pa...
04/21/2026

Want to get more iron out of the foods you’re already eating?

Quinoa provides gentle, plant-based (non-heme) iron, and pairing it with vitamin C–rich veggies like bell peppers can significantly boost how much your body actually absorbs.

Think colorful quinoa stir-fry: fluffy whole grains + red, yellow, and orange peppers for a vibrant, iron-smart meal that supports steady energy and overall wellness.

Save this for dinner inspiration and share with someone who’s working on their iron levels the food-first way.

Spinach is packed with plant-based iron, but your body absorbs it much better when you pair it with vitamin C.That’s whe...
04/21/2026

Spinach is packed with plant-based iron, but your body absorbs it much better when you pair it with vitamin C.

That’s where strawberries shine—they deliver vitamin C that helps convert non-heme iron into a form your gut can actually use, boosting absorption from a meal.

Think of this Berry Boost combo as a gentle, food-first way to support energy, red blood cell production, and overall vitality—especially if you’re watching your iron levels.

Save this post as a reminder to:

Add strawberries (or other vitamin C–rich fruit) to spinach salads or smoothies

Keep tea/coffee away from high–iron meals to avoid blocking absorption

Talk with your provider before starting any iron supplements

Want more practical, functional nutrition strategies like this? Follow along and share this with a friend who’s always tired.

Feeling constantly tired or foggy? Low iron could be the culprit—let’s fix that with science-backed strategies!Iron Defi...
04/21/2026

Feeling constantly tired or foggy? Low iron could be the culprit—let’s fix that with science-backed strategies!

Iron Deficiency Signs
Spot fatigue, weakness, pale skin, or brittle nails early. Iron powers hemoglobin to carry oxygen, so deficiency hits energy hard. Women 19-50 need 18mg daily; pregnant? Up to 27mg.

Top Iron Boosters
Load up on heme iron from beef, oysters, and poultry for easy absorption. Pair plant-based non-heme sources like spinach, lentils, and pumpkin seeds with vitamin C-rich foods (citrus, bell peppers) to skyrocket uptake.

Pro Absorption Tips
Avoid tea/coffee or dairy near meals—they block iron. Soak beans overnight to cut phytic acid; cook in cast iron for an extra boost. Studies show vitamin C reverses inhibitors for better results.

Feeling like your energy is on a blood sugar rollercoaster? 🎢The good news: small, consistent habits can make a big impa...
04/20/2026

Feeling like your energy is on a blood sugar rollercoaster? 🎢

The good news: small, consistent habits can make a big impact on your glucose control and how you feel day to day.

Here are 5 foundational ways to support steadier blood sugar:

Build your plate around fiber-rich plants (veggies, fruits, beans, lentils, whole grains, nuts, seeds).

Be carb smart: prioritize complex carbs like sweet potatoes, lentils, and brown rice over sugary foods and refined grains.

Move your body regularly—your muscles use glucose and help improve insulin sensitivity.

Support your stress response with daily practices (breathwork, walking, mindfulness) to keep cortisol in check.

Stay hydrated so your kidneys can efficiently clear excess glucose.

If you’re ready to understand your blood sugar patterns and create a personalized plan, this is exactly what I help my clients with in practice.

Comment “GUIDE” and I’ll send you the blood sugar basics checklist, or send me a DM to get started.

Blood sugar balance isn’t just about “eating less sugar” — it’s about how you build your plate and your day. 🍽️✨From pri...
04/18/2026

Blood sugar balance isn’t just about “eating less sugar” — it’s about how you build your plate and your day. 🍽️✨
From prioritizing protein, healthy fats, and fiber, to choosing a savory first meal, adding vinegar before you eat, and moving your body after meals, small changes can dramatically blunt blood sugar spikes and support hormones, energy, and weight.

Swipe through for easy, evidence‑informed blood sugar hacks you can start this week, then save this post to come back to before your next grocery trip. 🛒

Which one are you going to try first — savory breakfast, vinegar before meals, or a post‑dinner walk?

Your body runs on minerals like a car runs on fuel—but modern life is really good at draining the tank. 🧠💪⚡️In this post...
04/17/2026

Your body runs on minerals like a car runs on fuel—but modern life is really good at draining the tank. 🧠💪⚡️

In this post, I’m walking you through 3 mineral‑loving habits:

1️⃣ Replenish what’s missing with mineral‑rich foods (think grass‑fed meats, eggs, shellfish, avocados, root veggies, cooked leafy greens, sea salt, and potassium‑rich produce).
2️⃣ Reduce what depletes minerals—caffeine, sugar, alcohol, ultra‑processed foods, poor sleep, chronic stress, and toxin exposure
3️⃣ Balance, don’t overdo. Start with food and lifestyle first, and don’t guess with supplements (especially zinc and copper) without guidance and, ideally, testing.

If you’re dealing with fatigue, cramps, anxiety, poor sleep, or hormone symptoms, mineral balance is one of the first places I look in practice.

Save this for your next grocery run and share with a friend who’s “doing everything right” but still feels off. 🤍

04/16/2026

Steady energy, fewer cravings, better moods—without cutting all the carbs.

In this Reel, I’m walking you through 5 science-backed blood sugar hacks I use with my own clients:
1️⃣ Don’t eat carbs solo
2️⃣ Start your day savory
3️⃣ Eat in the right order
4️⃣ Add in a little vinegar
5️⃣ Move your body after meals

These small shifts can make a big difference for fatigue, “hanger,” and those 3 p.m. crashes.

Comment GUIDE and I’ll send you my free Blood Sugar Regulation Guide so you can start implementing these today.

⬇️ Save this for later & share with a friend who needs it!

04/15/2026

Your gut bacteria might be affecting your memory. And a new study proves it. 🧠🦠

Researchers looked at 150 people — some with healthy memory, some with early signs of decline — and analyzed chemicals in their blood made by gut bacteria.

The result? People with early memory changes had significantly less of the protective chemicals and more of the harmful ones — all because of an imbalanced gut.

A panel of just 6 of those markers predicted cognitive decline with nearly 80% accuracy.

Your gut and your brain are in constant conversation. When one struggles, the other feels it.

3 simple places to start:
🥦 Eat more fiber-rich plants

🥛 Add fermented foods like yogurt or kimchi

🚫 Cut back on ultra-processed foods

Small changes. Big impact over time.

💬 Drop 🧠 below for my free Gut-Brain Resource
🔗 Or book a call — link in bio

Is your gut talking to you lately? The GAPS (Gut and Psychology Syndrome) Diet is a therapeutic approach that uses nutri...
04/15/2026

Is your gut talking to you lately? The GAPS (Gut and Psychology Syndrome) Diet is a therapeutic approach that uses nutrient-dense, easy-to-digest foods to help calm inflammation, support the gut lining, and nurture the gut–brain connection.

On a GAPS-style plan, we lean into:

Healing broths and stocks to deliver collagen and amino acids that help repair the gut lining

Fermented foods to add beneficial bacteria and support a more resilient microbiome

Whole, unprocessed foods like quality meats, fish, eggs, and non-starchy vegetables while avoiding grains, sugars, and ultra-processed products that can be irritating to the digestive tract

This approach may be considered for those navigating chronic digestive symptoms (bloating, IBS, constipation), stubborn skin issues (like eczema), or ongoing anxiety and low mood with a suspected gut component.

As always, it’s not a one-size-fits-all solution and should be personalized with a qualified practitioner.

Curious if a gut-healing protocol like this could be appropriate for you? Comment “GUT HEALTH” below or send me a message, and we can explore whether it fits your unique clinical picture.

Your hormones don’t need another complicated protocol—they need a steady mineral foundation.✨ When minerals like magnesi...
04/14/2026

Your hormones don’t need another complicated protocol—they need a steady mineral foundation.✨

When minerals like magnesium, zinc, copper, sodium, and potassium are out of balance, you’re more likely to see shifts in reproductive hormones, mood, sleep, and energy.

Research links inadequate mineral intake with changes in estrogen, progesterone, ovulation, and even higher stress hormones, which can show up as PMS, irregular cycles, anxiety, and restless sleep.

In the Hormone Mineral Map, I walk you through simple, doable habits—protein-rich meals, mineral-dense foods, smart hydration, stress support, and toxin-light living—so your body can actually use the minerals your hormones depend on. Think of it as your starting point before layering on advanced testing or complex supplements.
If your cycles, mood, or energy feel “off” despite eating reasonably well, this guide is for you. Save this post, share it with a friend, and comment “MAP” if you’d like the link sent straight to your DMs.

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