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Grace, Goals, & Guts - Dietitian

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Manhattan, KS
Grace, Goals, & Guts - Dietitian

Leslie Allen, Dietitian & Personal Trainer
Hormones ◾ Fertility ◾ Gut Health ◾ Food Sensitivit I believe that food is meant to nourish the body AND be enjoyed!

As a functional dietitian and certified personal trainer, it is my mission to help you understand and experience the power you have over your health through food and exercise. Together, using a functional nutrition approach, we will work to figure out the root cause of imbalances in your body — instead of just addressing your symptoms. I take a deeper look at what is causing you to feel less than your best and tailor a nutrition plan just for you. We will work to not only address your physical health, but also address your relationship with food. If you’re tired of guessing at what is best and following the nutrition “rules” that leave you feeling tired, frustrated, and hungry, then you are in the right place! We’ll work to find balance in your body. So whether you’re dealing with gut or skin conditions, or struggling with infertility, PMS, fatigue, or more -- finding balance and nourishing the body will bring healing from within. Contact me for a free consult to see if we'd be a good fit!

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!

10/21/2025

Common symptoms of hormone imbalances are:
Fatigue
Acne
Food cravings
Trouble managing/losing weight
Feeling on edge and overwhelmed often
Struggling to handle stress
Hair loss
Irregular menstrual cycles
Mood swings
Anxiety
Fibrocystic breast
Cold intolerance
Fertility issues
Hot flashes / night sweats
Insomnia
Joint pain/ muscle aches
Headaches or migraines
Fluid retention
Low libido
Blood sugar imbalances

Take our free hormone health quiz to better understand what is causing your symptoms!
https://gracegoalsandguts.com/hormone-health-quiz/

10/18/2025

Progesterone works to balance estrogen. It is often called the calming female hormone as it can help you feel relaxed and connected.

Progesterone rises following ovulation to potentially support the growth of a baby. It helps thicken the uterine lining and decreases inflammation. If you don't ovulate, you won't produce much progesterone as it is made from the corpus luteum (what is leftover of the follicle after the egg is released).

Symptoms of low progesterone:
◽ PMS symptoms 7-10 days before period
◽ Headaches or migraines around period
◽ Painful/heavy periods
◽ Breast tenderness
◽ Anxiety / irritability
◽ Insomnia esp week or 2 before period
◽ Early miscarriages
◽ Infertility / short luteal phase

To test progesterone, you need to test about 7 days post ovulation to catch the peak. It's important to compare estrogen and progesterone levels to determine if there is estrogen dominance and if it's due to high estrogen or low progesterone (or both).

You can naturally boost progesterone production by:
◽ Vitamin C: strawberries, oranges, bell peppers, kiwi, pumpkin, tomatoes, lemons, camu camu powder etc)

◽ Vitamin B6: potatoes, turkey, salmon, bananas, avocado, spinach, walnuts, beans, sweet potatoes etc.

◽ Magnesium: leafy greens, nuts, seeds, lentils, beans etc.

◽ Vitamin E: nuts and seeds especially sunflower seeds and almonds.

◽ Fiber: whole foods, flaxseeds etc.

◽ Vitex/chaste tree berry: can help body's natural production of progesterone

◽ Inositol: helps restore ovulation and insulin sensitivity

◽ Address stress: when stressed your body produces more cortisol which alters other hormones

◽ Address gut: inflammation can decrease the function of the corpus luteum

10/16/2025

Trying to be perfect not only doesn't work (we're human), but it often backfires.

Are you an all or nothing person?

While that attitude can have its benefits, for a long term, healthy relationship with food and for healing it often holds you back.

Your journey to health is just that, a journey.

It won't be perfect.
There will be some trial and error. You will "fail" at some point.

Don't expect to be perfect. Instead use your 'fails" to help you learn more about yourself.

Being harsh on yourself doesn't help you move forward.
Be curious, not condemning.

10/09/2025

If you eat clean -- meaning mostly whole foods with minimal processed foods and sugar -- but still struggle with bloating or other digestive issues it's likely less about the food you are eating and more about your digestive tract.

Imbalances of gut bacteria and other microbs can lead to bloating (or other digestive symptoms).

While adjusting the diet can help, it isn't just about eating more whole foods in this case. Certain type of fibers and whole foods can actually make your symptoms worse.

So, if you eat really well and still have digestive issues, it's likely more about the health of your gut vs the food you are eating.

Good news is...you can always work to rebalance the gut!

10/08/2025

How do you heal from leaky gut? In my previous post I talked about what leaky gut is and common symptoms related to leaky gut.

If you suspect you have leaky gut or have done a test to determine your leaky gut, here are some ways to work on healing!

-- Figure out and eliminate your food sensitivities and inflammatory foods (sugar, alcohol, refined oils, food additives etc.)
-- Address stress (healing happen when we aren't in fight or flight mode!)
-- Look at medications/NSAIDS etc. decrease use if able
-- Add in healing foods: bone broth, fermented foods, veggies, anti-inflammatory foods...
-- Add in appropriate supplements such as l-glutamine, quercetin, zinc, DGL, vitamin A, vitamin D, probiotics, binders...)
-- Support liver health

Working to address underlying issues like leaky gut are important for the healing process!

10/07/2025

Leaky gut is the common term used for intestinal hyperpermeability.

It refers to a damaged gut lining which allow food particles, bacteria, toxins etc. to "leak" through the gut lining into the blood stream. These components that have leaked through can cause a whole host of symptoms as well as trigger an immune response.

Some common symptoms that indicate you may have a leaky gut...
-- Digestive issues
-- Autoimmune diseases
-- Skin disorders (eczema, psoriasis...)
-- Lots of food sensitivities
-- Joint/muscle aches and pains
-- Infertility
-- Weight loss resistance
-- Hormone imbalances

Gut damage/imbalances can affect most any part of the body because once those particles are in the bloodstream they can go anywhere/trigger many responses.

You can test for leaky gut (and other gut imbalances) by doing a stool test that includes zonulin. The one I typically run is the GI Map.

The good news is that there are SO many things you can do to heal leaky gut! Stay tuned for another post on that!

If you are interested in more info on leaky gut and testing...
https://gracegoalsandguts.com/gut-health-testing/

08/23/2025

Doors close this Sunday, Aug 24th!

Lose weight by nourishing your body and addressing some of the most common underlying hormonal causes of weight loss resistance.

We'll be using continous glucose monitors so you can see EXACTLY how your body responds to different foods!

You don’t have to figure it out alone!
Grab a friend and join here! https://gracegoalsandguts.com/the-nourished-weight/

08/22/2025

These continue to be a favorite at our house!

Pumpkin Oat Muffins (gluten free)
1 cup pumpkin puree
1/2 cup pure maple syrup
2 eggs
1 T vanilla extract
4 T almond butter OR 3 T. Melted coconut oil
1/4 cup milk of choice
2 1/4 cup oats
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 cup dark chocolate chips

Preheat the oven to 350°F.
Grease or line a muffin tin for 12 muffins.
Blend oats in food processor or blender so it's like flour.
Add all the rest of the ingredients except chocolate chips and blend for about 30 seconds, or until smooth.
Stir the chocolate chips into the batter.
Scoop batter into the muffin tin, filling each about 3/4 full.
Bake for 20-22 minutes, until light golden brown.
Allow to to cool for at least 10-15 minutes.

https://gracegoalsandguts.com/pumpkin-oat-muffins-gluten-free/

08/21/2025

Understanding hunger and your body is an important part of a healthy relationship with food.

Physical hunger also relies on hormones.

If you struggle with excessive hunger and cravings, consider joining our 10 week program, The Nourished Weight -- where we'll work on balancing hormones using a continuous glucose monitor!

Sign ups close on Sunday (Aug 24th).
https://gracegoalsandguts.com/the-nourished-weight/

08/19/2025

So many components play into your gut health, but here are some of the more common issues I see playing into imbalances and damage to your gut.

Diet: Food goes through your digestive system at least 3x/day...yes, what you eat 100% affects your gut!

Toxins: Your body is innundated with all kinds of chemicals (in our food, water, hygiene products....) plus your body produces its own waste products. If it's not able to eliminate them as it should you start having problems!

Medications: many medications alter the amount of stomach acid/enzymes your body puts out, antibiotics directly affect your gut microbiome etc.

Gut infections/overgrowth can be triggered by any of the above. Food poisoning and slow gut motility are other common culprits of overgrowths.

Inadequate digestive juices (stomach acid, bile, enzymes) limit your ability to break down food which then can alter your gut bacteria, encourage overgrowths, and limit your nutrient absorption.

Chronic stress limits the amount of digestive juices you secrete and triggers lots of inflammation which can damage your gut lining.

08/09/2025

Last chance to grab the Early Bird Special!

The Nourished Weight is a 10 week program focused on addressing the most common hormonal imbalances that make losing weight difficult — even when you’re doing everything right!

We'll use continuous glucose monitors (included) to help you discover your individual metabolic health and address some of the most common causes of weight loss resistance.

While calories matter, they aren't the whole picture.
Hormonal shifts signal your body to store or burn fat.

If you feel like you’re stuck and can’t lose weight, you may just need a different approach!

Early bird price ends Aug 10th.
Learn more and join here (link in profile): https://gracegoalsandguts.com/the-nourished-weight/

Address

8200 S. Port Drive #106
Manhattan, KS
66502

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 4pm

Telephone

+17855389326

Website

http://www.gracegoalsandguts.com/

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Healing from within

As a functional dietitian and certified personal trainer, it is my mission to help you understand and experience the power you have over your health through food and exercise.

Together, using a functional nutrition approach, we will work to figure out the root cause of imbalances in your body — instead of just addressing your symptoms. I take a deeper look at what is causing you to feel less than your best and tailor a nutrition plan just for you.

I believe that food is meant to nourish the body AND be enjoyed! We will work to not only address your physical health, but also address your relationship with food.

If you’re tired of guessing at what is best and following the nutrition “rules” that leave you feeling tired, frustrated, and hungry, then you are in the right place! We’ll work to find balance in your body. So whether you’re dealing with gut or skin conditions, or struggling with infertility, PMS, fatigue, or more -- finding balance and nourishing the body will bring healing from within.