Grace, Goals, & Guts - Dietitian

06/18/2026

If you resonate with these, it's likely that your nervous system needs a little support.

I've had seasons of life that my nervous system was in survival mode way too much and I felt like I got stuck there. I was on edge, easily irritated, always in a rush and couldn't handle simple stressors the way I used to. I didn't feel like my laidback self...and I didn't like it.

If you want to calm your nervous system, lifestyle changes are a non-negotiable (supplement and herbs can help too).

Try starting with these:
Be consistent with a good sleep wake cycle -- ideally in bed by 10ish

Eat 25-30g protein for breakfast (intermittent fasting isn't generally recommended when you are calming your nervous system)

Work on deep breathing for 3 minutes every day (or multiple times during the day). Focus on long slow exhales.

Get out in nature

Pay attention to your mindset. If you are always thinking about negative things, always in a rush etc. you are telling your body it needs to be in "fight or flight" mode.

If you need more help balancing your adrenals and nervous system, feel free to reach out!

06/15/2026

06/05/2026

I'm easing back into the office this month!

If you are wanting to set up a free consult or an appointment you can do so on my website or at this link:
https://l.bttr.to/94Kw4

04/14/2026

Praising God for the sweetest little addition to our family...Wyatt James! 🥰

01/23/2026

Peanut Butter Oatmeal (low sugar) cookies
1 c. Natural peanut butter
1 tsp vanilla
2-3 T honey
2 eggs
1 cup rolled oats
1/2 tsp baking soda
Pinch of salt
1/4 cup chocolate chips (optional)

Preheat oven to 350° F.
Mix all ingredients together.
Roll into balls and place on ungreased baking sheet.
Press down very slightly.
Bake 8 to 10 minutes or just until golden brown.

01/02/2026

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Clean Eating Meal & Exercise Plans
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Click here to learn more details! https://gracegoalsandguts.com/thanksgiving-sale/

12/16/2025

Constantly living in survivial/fight-or-flight mode doesn't allow for healing.

One simple, yet effective, way you can calm your flight-or-flight response is to set a timer for 2-3 minutes and practice deep breathing -- focus on long slow exhales. You can plug one nostril -- seems silly, but slows down your breathing. :)

Skeptical? So was I when I was going through an extra stressful time, but then I realized how much taking a 2 minute break focused on breathing could help!

Try and report back! :)

12/04/2025

While you may not be thinking much about your blood sugar if you don't have diabetes, let me assure you that managing your blood sugar will make a huge difference in how you feel and in your overall health. Keeping your blood sugar balanced is important for hormone health (adrenals, thyroid and more), inflammation, weight loss, energy, fertility, gut health, and much more!

I never understood why I was ready for lunch a couple hours after breakfast, or why my energy always tanked certain times of the day, or why I struggled with cravings so much later in the day. I was a dietitian after all -- I shouldn't be struggling with mini sugar binges due to cravings and overeating because I was SO hungry.

Turns out, I wasn't keeping my blood sugar balanced throughout the day. When I started pairing my foods differently, it all changed!

Even if your "labs look great", you may be struggling with a blood sugar rollercoaster if you have some of these symptoms:
- cravings (esp for carbs or sweets)
- dips in energy throughout the day
- you can't go more than 2-3 hours without food
- lightheaded
- headaches/migraines
- Irritable "hangry"
- hormone imbalances
- trouble losing weight
- brain fog / trouble concentrating

The great thing is that getting off that blood sugar rollercoaster is pretty "easy" once you figure out how different foods affect you. Start by pairing some protein and/or fat with each meal and snack.

Or consider a continuous glucose monitor for a short period of time to see exactly how your body resonds to food, stress, and exercise!

If you need help figuring out what your body needs, don't hesitate to reach out for an appointment or a continuous glucose monitor!