Chanelle DeGraff - Nutritionist

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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 & womenā€™s health

Licensed in MD, IL, FL | 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.

10/16/2026

Meal prep for steady energy and gut health doesnā€™t mean spending five hours in the kitchen every Sunday.

When your schedule is packed, decision fatigue hits hardest right around 6 PMā€”leading to takeout, blood sugar spikes, and late-night digestive discomfort. Having a few clinical staples prepped ahead keeps your metabolism and hormones balanced all week long.

Here are 4 simple prep habits to save your energy:
ā€¢ Hard-boiled eggs: Keep high-quality protein and choline ready for quick breakfast add-ons or afternoon snacks.
ā€¢ Pre-chopped produce: Wash and store fiber-rich vegetables in clear glass containers so nourishing choices stay front and center.
ā€¢ Portioned healthy fats: Divide raw nuts and seeds into snack jars to prevent midday energy crashes.
ā€¢ Batch-cooked freezer meals: Double your anti-inflammatory soups, stews, or turkey chili so future you always has a nourishing dinner ready in minutes.

10/16/2026

Told to ā€œjust lose weightā€ for PCOSā€”but not what to actually eat?

You deserve personalized guidanceā€”not more food rules. šŸ’œ

PMOS, formerly called PCOS, affects more than your ovaries. Nutrition care should support metabolic health and your relationship with foodā€”not just the scale. No single diet works best for everyone.

Start here:
šŸ„£ Build a meal with protein, a fiber-rich carbohydrate, and produce.
šŸ—“ļø Plan a reliable meal break instead of skipping meals.
šŸ„— Add nourishing foods before making unnecessary cuts.
šŸ©ŗ Ask your care team about blood sugar, cholesterol, and blood pressure.

Choose one manageable changeā€”not a complete food overhaul.

Sheet-pan dinners are my favorite kind of practical nourishment: flavorful, satisfying, and minimal cleanup. šŸ‹šŸŸšŸ„”This lem...
10/08/2026

Sheet-pan dinners are my favorite kind of practical nourishment: flavorful, satisfying, and minimal cleanup. šŸ‹šŸŸšŸ„”

This lemon garlic salmon with roasted fingerling potatoes comes together in about 35 minutes and makes an easy weeknight meal when you want something simple but still feels special.

The combination of protein-rich salmon, crispy roasted potatoes, bright lemon, fresh parsley, and savory green goddess seasoning is a win every time.

Save this recipe for a busy night, and tell me: are you team salmon skin-on or skin-off?

BalancedPlate NutritionMadeSimple MealPrepIdeas

10/06/2026

Healthy snacks for busy women āœØ Need something easy to grab when your afternoon is packed?

These no-bake peanut butter oat bites bring together oats, peanut butter, maple syrup, chia seeds, Craisins, and dark chocolate for a little sweetness, a little crunch, and plenty of peanut butter goodness. šŸ«šŸ„œ

Oats and chia add fiber, while peanut butter contributes plant protein and unsaturated fatsā€”a delicious way to add variety to your snack routine.

Make a batch, tuck them in the fridge, and keep snack time simple. Nourishing yourself doesnā€™t have to mean making everything from scratch every day. šŸ’›

Save this Reel for your next meal-prep day!
MealPrepSnacks WomensWellness

Slow Cooker Brisket is one of those comforting meals that makes dinner feel special without keeping you in the kitchen a...
10/06/2026

Slow Cooker Brisket is one of those comforting meals that makes dinner feel special without keeping you in the kitchen all day. āœØ

With tender beef brisket, caramelized onions, whole garlic cloves, and simple pantry spices, this recipe comes together with just 10 minutes of prepā€”then your slow cooker does the rest.

Serve it with roasted vegetables, a crisp salad, mashed potatoes, cauliflower mash, or your favorite cozy side dish. It is naturally gluten-free, dairy-free, high in protein, and an easy option for meal prep or a family Sunday dinner.
Save this recipe for your next busy week or comforting weekend meal. šŸ¤Ž

What would you serve alongside slow cooker brisket?

DairyFreeRecipes HealthyComfortFood FamilyDinner MealPrepIdeas BrisketRecipe RealFoodNutrition CaptivatingNutritionAndWellness

Still exhausted by 3 p.m., hungry soon after meals, or constantly thinking about snacks? Your meals may be missing enoug...
10/05/2026

Still exhausted by 3 p.m., hungry soon after meals, or constantly thinking about snacks? Your meals may be missing enough protein.

Protein does more than support your muscles. When you include it consistently throughout the day, it can help create meals that are more filling, satisfying, and supportive of steady energy.

Hereā€™s why protein matters:
āœØ It supports fullness. Higher-protein meals are associated with greater fullness and less perceived hunger after eatingā€”helpful when you are trying to get off the snack-and-craving roller coaster.
šŸ’Ŗ It supports muscle strength. Adequate protein, especially alongside resistance training, helps support lean muscle mass and strength as we age.
šŸ½ļø It can support steadier blood sugar. Pairing protein with carbohydrate-containing foods can be one practical way to support a more balanced post-meal glucose responseā€”without cutting out carbohydrates.
šŸ„— It makes balanced meals easier. Think protein + fiber-rich plants + satisfying carbohydrates + healthy fats.

That combination is more likely to keep you energized than a meal built around one macronutrient alone.

Easy ways to start:
ā€¢ Add eggs, Greek yogurt, cottage cheese, tofu, chicken, fish, beans, lentils, or protein powder to meals you already enjoy.
ā€¢ Build breakfast around a protein sourceā€”not just coffee and a pastry.
ā€¢ Include a protein source at lunch and dinner.
ā€¢ Pair protein with vegetables, fruit, whole grains, beans, or other fiber-rich foods for gut support.
You do not need to chase perfection or eat the same meal every day. Start by adding one intentional protein source to the meal that leaves you the hungriest.

Still hungry an hour after breakfastā€”or struggling to reach your protein goal without overhauling your entire diet? Star...
10/04/2026

Still hungry an hour after breakfastā€”or struggling to reach your protein goal without overhauling your entire diet? Start with one small upgrade.
Protein is not about eating ā€œperfectly.ā€ It is about building meals that keep you satisfied, support muscle health, and help you feel more steady throughout the day. Protein-rich meals are generally more filling than meals higher in carbohydrate or fat alone, which can be especially helpful during busy workdays and in healthy aging.[nih]
Try one of these simple swaps:
šŸ„š Add egg whites to scrambled eggs, omelets, or breakfast tacos.
šŸ„£ Swap regular yogurt for Greek yogurt in bowls, smoothies, dips, or snacks.
šŸ„¤ Add protein powder to a smoothie, oatmeal, or yogurt when it is convenientā€”not because it is required.
šŸ— Increase your protein portion at meals by adding a little more chicken, fish, tofu, turkey, or another food you enjoy.
šŸ«˜ Try beans or lentils in soups, salads, grain bowls, and tacos for a plant-based protein option that also contributes fiber.
One important reminder: higher protein is not the whole picture. Pair protein with colorful plants, fiber-rich carbohydrates, and nourishing fats to support fullness, digestion, and a diverse gut microbiome.

Start with the meal you already eat most often, choose one adjustment, and build from there.
Save this post for your next grocery trip or meal-prep day.

10/04/2026

Sheet-pan dinners are my favorite kind of practical nourishment: flavorful, satisfying, and minimal cleanup. šŸ‹šŸŸšŸ„”

This lemon garlic salmon with roasted fingerling potatoes comes together in about 35 minutes and makes an easy weeknight meal when you want something simple but still feels special.

The combination of protein-rich salmon, crispy roasted potatoes, bright lemon, fresh parsley, and savory green goddess seasoning is a win every time.

Save this recipe for a busy night, and tell me: are you team salmon skin-on or skin-off?

BalancedPlate NutritionMadeSimple MealPrepIdeas

10/04/2026

Gut health for busy women starts with meals that keep you full, nourished, and supportedā€”not meals that take an hour to make.

Come meal prep baked eggs with me. šŸ³āœØ

This baked egg meal provides about 28 g of protein and 8 g of fiber per servingā€”a satisfying combination for busy mornings.
Protein supports fullness, while fiber helps add volume to your meal, supports regular bowel movements, and fuels beneficial bacteria in the gut. Fiber may also help support steadier blood sugar after meals by slowing digestionā€”one reason this protein-and-fiber pairing can help you feel satisfied for longer.

Want to build the fiber even more? Pair your baked eggs with berries, avocado, fruit, or whole-grain toastā€”or add vegetables such as spinach, bell peppers, broccoli, and mushrooms to the egg mixture.

Save this Reel for your next meal-prep day. What would you add to your baked eggs?

Follow on Instagram and comment GUT and Iā€™ll send you my free guide.

GutHealthForWomen GutHealthNutrition FunctionalNutrition BloodSugarSupport HealthyBreakfastIdeas BusyWomenWellness NutritionistApproved

10/03/2026

Protein-rich meal ideas for women who are tired of being hungry again an hour after they eat. šŸ³šŸ„—

If your meals leave you reaching for snacks, feeling low-energy, or craving something sweet by mid-afternoon, start by looking at your proteinā€”and what you are pairing it with.

A balanced meal does not need to be complicated. Think:
šŸ£ Salmon + potatoes + greens
Protein, satisfying carbohydrates, and fiber-rich vegetables for an easy dinner that supports fullness and steady energy.

šŸ³ Eggs + egg whites + fruit
A simple protein-forward breakfast with fruit for fiber, color, and natural sweetness.
šŸ„£ Greek yogurt + berries + nuts
A quick option that brings together protein, fiber, healthy fats, and gut-supportive plant foods.
šŸ— Chicken + rice + vegetables
Yes, rice can fit into a blood-sugar-supportive mealā€”especially when it is paired with protein, vegetables, and fats that add satisfaction.

Protein helps support fullness, while fiber-rich foods can slow digestion, support regularity, nourish beneficial gut microbes, and contribute to a steadier post-meal blood sugar response.

You do not need a restrictive meal plan. You need reliable meal combinations that make it easier to feel nourished, satisfied, and energized.
Save this post for the next time you are wondering, ā€œWhat should I eat?ā€
Comment GUT and Iā€™ll send you my free guide.
BalancedMeals HealthyMealIdeas NutritionForWomen HealthyAging FunctionalNutrition ClinicalNutrition EasyMealIdeas WellnessWithoutRestriction CaptivatingNutrition

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