Chanelle DeGraff - Nutritionist

11/26/2025

🍯 Looking for healthier ways to satisfy your sweet tooth without the refined sugar crash? These natural sweeteners offer more than just sweetness—they come packed with trace minerals, antioxidants, and beneficial compounds that support your metabolic health.

Unlike refined sugar, options like honey contain polyphenols and antioxidants that may help reduce inflammation and support balanced blood sugar responses. Dates provide fiber and essential minerals while having a medium glycemic index, making them a nutrient-dense choice. Natural sweeteners like molasses and maple syrup retain beneficial minerals lost during sugar refining.

The key is mindful consumption—while these are better alternatives to refined sugar, they should still be used in moderation as part of a balanced, whole-foods approach to wellness.

Ready to transform your baking with these healthier swaps? Comment BAKING below and I’ll send you my free guide to substituting natural sweeteners in your favorite recipes! 🌿✨

11/25/2025

🎄✨ Your Guide to Blood Sugar-Friendly Holiday Treats is Here!
The holiday season doesn’t have to mean choosing between enjoying festive sweets and feeling your best. This comprehensive guide shows you exactly how to indulge mindfully while keeping your blood sugar balanced and your energy steady.
Inside, you’ll discover:

🍯 A complete glycemic index breakdown of natural sweeteners—from monk fruit (GI: 0) to honey (GI: 58)—so you can make informed choices

🍪 Simple ingredient swaps that transform traditional recipes (think almond flour instead of white flour, coconut sugar instead of refined sugar)

🎂 Delicious low-sugar recipes including Chocolate Avocado Truffles, Paleo Gingerbread Cookies, and No-Sugar Dark Chocolate Bark

🩸 Science-backed strategies to prevent the dreaded sugar crash—because your energy, mood, and immune function all depend on steady blood glucose

The truth is, refined sugar and flour can cause rapid blood glucose spikes followed by energy crashes, leaving you feeling tired, irritable, and “blah”. But with the right natural sweeteners and strategic meal timing, you can celebrate guilt-free without compromising your health.

💬 Comment “Baking” below if you’d like the full resource sent to you!

✨ Let’s redefine holiday indulgence—one balanced bite at a time.

11/25/2025

🎄✨ Holiday Treats That Love Your Body Back ✨🎄

The holidays don’t have to mean sacrificing your health goals! These low-sugar sweets are designed to keep your blood sugar stable while satisfying your sweet tooth.

Featuring:
🍪 Cranberry Oat Bars – packed with fiber to support steady energy
🍪 Paleo Gingerbread Cookies – grain-free festive favorites
🍪 Almond Flour Sugar Cookies – low glycemic index with 6g protein per serving

Why low-sugar matters: Traditional holiday desserts can cause rapid blood glucose spikes, leading to energy crashes and increased inflammation. By choosing desserts made with almond flour, natural sweeteners, and wholesome ingredients, you’re supporting balanced insulin response, sustained energy, and reduced sugar cravings.

From a functional medicine perspective, managing blood sugar during the holidays isn’t about deprivation—it’s about making intentional choices that honor both celebration and well-being.

💚 Which of these are you most excited to try? Comment below! For recipes to support your holiday sweet tooth.

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11/24/2025

11/23/2025

✨ Stress relief doesn’t have to be complicated—sometimes, it’s as simple as saying “thank you.”
Gratitude is more than a feel-good practice—it’s a science-backed tool for reducing stress, anxiety, and negative emotions. These 3 simple gratitude rituals can help you calm your nervous system, boost mental wellness, and reconnect with the present moment.

Swipe to discover:
💨 Breathwork + Gratitude – A powerful combo that lowers cortisol and enhances relaxation.
🍽️ Gratitude Before Meals – Blessing your food promotes mindful eating and healthier food choices
🚶‍♀️ Gratitude Walks – Blend movement, mindfulness, and appreciation for triple the benefits

Research shows gratitude interventions improve mental health, increase life satisfaction, and reduce symptoms of depression and anxiety by up to 7%. Even short-term practices can create lasting change.

This season, give yourself the gift of gratitude. Your body and mind will thank you. 🧡

💬 Which ritual will you try first? Drop a comment below!

11/22/2025

Gratitude isn’t just a seasonal feeling—it’s a powerful wellness practice that can transform your health from the inside out. Research shows that cultivating gratitude can reduce symptoms of anxiety and depression by up to 7-8%, improve mental health by nearly 6%, and even lower your risk of mortality by 9%.

This season and beyond, try incorporating these four simple gratitude practices into your daily routine:
✨ Gratitude Journaling – Write down 3 things you’re thankful for each day
✨ Gratitude Meditation – Spend 5 minutes reflecting on what brings you joy
✨ Gratitude Jar – Drop notes of appreciation to read later
✨ Express Appreciation – Tell someone how much they mean to you

Studies demonstrate that regular gratitude practice improves sleep quality, boosts immune function, lowers blood pressure, and enhances cardiovascular health. It also increases life satisfaction and strengthens social connections.

Remember: Embracing the whole you starts from within. When you nourish your mind with gratitude, you’re supporting your body’s natural healing capacity.

What are you grateful for today? Share in the comments below 👇💚




11/21/2025

11/20/2025

“Wear gratitude like a cloak, and it will feed every corner of your life.” – Rumi

As we approach Thanksgiving, we’re reminded that gratitude is more than a seasonal sentiment—it’s a powerful practice that nourishes our whole being from within. Research shows that cultivating gratitude can significantly enhance our health, with studies linking it to improved mental well-being, better sleep quality, reduced symptoms of anxiety and depression, and even cardiovascular benefits.
When we practice gratitude, our brain releases dopamine and serotonin, those feel-good chemicals that naturally reduce stress and elevate mood. Studies have also found that people who regularly practice gratitude experience up to 6.86% greater life satisfaction, 5.8% better mental health scores, and a 9% lower risk of mortality from all causes.

This Thanksgiving, I invite you to wear gratitude intentionally—not just at the dinner table, but as a daily practice that feeds your mind, body, and spirit. Whether through journaling, meditation, or simply pausing to appreciate the present moment, gratitude can be one of your most powerful tools for holistic wellness.
What are you most grateful for this season? Share in the comments below ⬇️ 🍂
✨ Embrace the whole you, starting from within.




11/19/2025

Progress isn’t perfection – every real-food choice counts
This week, take a moment to reflect on the nourishing choices you made. Research indicates that dietary patterns rich in whole, unprocessed foods are linked to a reduced risk of cardiovascular disease, type 2 diabetes, and chronic inflammation. Real foods are packed with essential nutrients, fiber, and antioxidants that support not only physical health but also cognitive function and gut microbiome diversity.

Each meal is an opportunity to fuel your body from within. Whether it was colorful vegetables, quality proteins, healthy fats, or whole grains – every intentional choice supports your wellness journey.

What real food choice did you enjoy the most this week? Drop an emoji below that sums up your week! 🥑🥗🍓




11/17/2025

Accountability isn’t just a buzzword—it’s a powerful tool for lasting health transformation ✨
Making changes to your nutrition and lifestyle can feel overwhelming, but you don’t have to do it alone. Research shows that people adhere better to their health goals when they’re held accountable, particularly to people they respect and who care about them.

Simple accountability strategies that work:
✅ Snap a photo of your meals and share with your wellness coach or accountability partner
✅ Check in regularly with a friend or family member about your progress
✅ Use a daily tracker to monitor habits and patterns
✅ Celebrate small wins each night—progress over perfection!

These small, consistent actions create a powerful ripple effect. Studies demonstrate that emotional support and strong social networks are significantly associated with increased adherence to healthy eating patterns and positive behavior change.
At Captivating Nutrition and Wellness, we believe in supportive accountability—not shame or pressure, but compassionate guidance that empowers you to show up for yourself every day. When you combine accountability with functional medicine principles and personalized nutrition support, you create the foundation for sustainable wellness.
Which accountability strategy will you try this week? Drop a comment below! 👇

11/16/2025

Hydration made simple. 💧
Your body is up to 60% water—staying hydrated is essential for energy, digestion, cognitive function, and cellular health. But how much should you drink? A practical guideline: aim for half your body weight in ounces daily.
Want to boost your hydration game? Add a squeeze of fresh lemon and a pinch of sea salt to your water. This simple combo helps replenish electrolytes like sodium and potassium—minerals that support nerve signaling, muscle function, and fluid balance. Electrolytes enhance how your body absorbs and retains water, keeping you optimally hydrated throughout the day.

Pro tip: Start your morning with this hydration boost on an empty stomach to support digestion and kickstart your day.
Drop your daily water goal below and let us know—how are you tracking your hydration today? 👇

11/13/2025

Meal prep isn’t just about saving time—it’s a powerful intervention for your metabolic health 💪
Research shows that planning and preparing meals at home is associated with better diet quality, improved blood sugar control, reduced risk of type 2 diabetes, and healthier body weight. When you prep ahead, you’re setting yourself up to choose nutrient-dense whole foods over ultra-processed convenience options that can negatively impact your cardiometabolic health.

This week’s meal prep essentials:
✨ Hard-boil a batch of eggs for protein-rich grab-and-go options
✨ Pre-chop veggies and fruit so healthy choices are ready when hunger strikes
✨ Portion snacks ahead of time to support blood sugar stability
✨ Batch cook freezer-friendly meals—soups, chilis, and proteins that future you will thank you for

The science is clear: Meal planning encourages higher intake of fruits, vegetables, and fiber while reducing reliance on energy-dense, micronutrient-poor foods. Plus, it helps with portion control, reduces food waste, and can even lower stress levels.
A little prep today makes healthy eating automatic all week! 🥗

What are YOU prepping this week? Drop a comment below or share your meal prep wins in your stories and tag me! 👇