The Functional Kitchen

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The Functional Kitchen

Welcome! I am Gretchen Spetz, registered & licensed dietitian.

Join me on a journey into real food nutrition therapy/functional nutrition to help you bring your body into balance and feel your very best!

30/10/2025

🎃 Spooky Stats Alert! 🎃

You know what’s really scary this Halloween? Prediabetes & metabolic risk markers creeping up behind the scenes:

👻 A1C 5.7–6.4% → blood sugar hanging out too high, setting the stage for diabetes.

👻 Triglycerides >150 → fat in the blood that loves to party in your arteries, and rises with excess sugar and alcohol intake.

👻 ApoB >110 → more cholesterol-carrying particles that can sneak into your arteries.

👻 hs-CRP >1 → low-grade inflammation that can quietly damage your heart.

👻 don’t let these ghostly numbers haunt you — simple lifestyle tricks can exorcise them:

✨ Eat more plants + prioritize protein & fiber
✨ Walk daily & lift heavy to keep metabolism alive
✨ Get 7–9 hours of sleep for hormone balance

💪 These small, consistent habits can lower your blood sugar, calm inflammation, and shrink your cardiovascular risk — no magic wand required.

This Halloween, skip the tricks and focus on treating your metabolism! 🥦🏋️‍♀️💤

28/10/2025

🍂 Tired of the same old salad?

This Chicken & Quinoa Protein Bowl is everything your fall lunch game needs. It’s warm, hearty, protein-packed, and dressed with a lemony tahini sauce that pulls it all together.

🔥 Why you’ll love it:

🍗 Chicken: Lean protein that keeps you feeling satisfied
🍠 Butternut squash: Creamy with a hint of sweetness
🌾 Quinoa: Full of fiber to keep you fuller longer
🎃 Pumpkin seeds: Adds a crunchy, nutty component to your salad.
🍋 Tahini dressing: Smooth, citrusy, and adds the perfect creaminess.

🛒 Ingredients (serves 4)
✔️ 2 cups cooked quinoa [can be pre-cooked, frozen]
✔️ 4 cups cooked chicken breast (diced or shredded)
✔️ 2 cups cubed butternut squash
✔️ 1/2 cup red onion, sliced
✔️ 8 cups arugula
✔️ 1 cup red grapes, halved
✔️ 3 Tbsp pumpkin seeds

🥣 Dressing:
✔️ 1/4 cup tahini
✔️ Juice of 1 lemon
✔️ 1 Tbsp olive oil
✔️ 1 Tbsp maple syrup
✔️ 1 garlic clove, minced
✔️ 1.5 cups water (to thin)
✔️ Salt & black pepper to taste

👩‍🍳 Quick Directions
➡️ Roast butternut squash at 400°F until tender
➡️ Prep all other ingredients
➡️ Whisk dressing until smooth
➡️ Toss everything in a bowl, drizzle, and serve!

✅ Pro tip: Add dressing just before serving to keep the arugula fresh and crisp.

📽 Watch the step-by-step in the next slide, then tap save to make it later.

27/10/2025

I don’t know about you, but my kids get enough Halloween candy for a daily treat to last them through Christmas.

In the past, we have donated a portion of their candy, but honestly, I don’t feel great about this.

No one needs the crap in conventional candy!

Enter the Switch Witch. Each year, my kids get to pick 10 pieces of candy to keep. Then they trade in the rest for candy that is free of dyes, high fructose corn syrup, and preservatives.

They love the taste of the Switch Witch swaps. They have less candy overall, but no one is missing out.

You can pick up these better for you candy brands at and on the brand’s website!

Will you try the Switch Witch this year? Comment below, and share these swap options with a friend 🎃👻

15/10/2025

It was so much fun to be on and chat with Kim about my functional nutrition informed approach, the importance of blood sugar when it comes to health, and my own health (and life) journey!

I love this podcast - Kim brings on women who have real and relatable stories to tell about what got them where they are, and what is helping them thrive in midlife. It is such an honor to be a guest!

Listen in to this episode (links in stories and highlights!) and don’t forget to follow wherever you listen to podcasts!

14/10/2025

There’s no one-size-fits-all routine.

You don’t need to wake up before sunrise or drink the same green smoothie every day to be “healthy.”

What does matter?
➡️ Finding up to 4 things that work for your body and your life—then repeating them.
➡️ When you fall off (and you will), find the tools and mindset you need to get back to the habits that matter most as efficiently as possible.
That’s where the results (and peace) come from.

✨ Consistency beats perfection every. single. time.

Shout out to for being my gym and community for cultivating exercise consistency! 💪💜

01/10/2025

Fiber is more than just a buzzword!

It plays a key role in supporting digestion, stabilizing blood sugar, and keeping you full and satisfied.

There are two main types of fiber:

✨ Soluble Fiber: Dissolves in water, forming a gel-like substance that helps slow digestion and stabilize blood sugar. Think oats, apples, and beans!

✨ Insoluble Fiber: Adds bulk to your stool, helping things move along smoothly. Find it in whole grains, nuts, and many veggies!

Aim for 25-35 grams daily, and remember to increase your intake gradually with plenty of water.

Your gut will thank you! 🥗💧

26/09/2025

🍂 Carrot Cake Smoothie 🍁

This tastes like dessert but fuels like breakfast—and it’s packed with nutrients that love your midlife metabolism.

Here’s why it hits different:
✨ Just Ingredients Protein – clean, simple whey protein with no artificial sweeteners or gums, so you get 20g+ of high-quality protein without the bloat.
🥕 Carrots & frozen cauliflower rice add fiber + veggies you can’t even taste.
🌱 Flax or chia seeds for omega-3s and staying power.
🍌 A touch of banana for natural sweetness—no sugar crash.

Recipe courtesy of .richter, my incredible co-RD!

Ingredients:
8 oz unsweetened almond milk
½ banana
1 scoop Just Ingredients French Vanilla Protein
2 Tbsp flax or chia seeds
1 carrot (or 6 baby carrots)
¼ cup frozen cauliflower rice

Blend until creamy, sip, and feel all the cozy fall vibes without the sugar overload.

➡️ Save & share this one for your next quick breakfast!

Find Just Ingredients whey protein powders here: https://justingredients.us/collections/whey-protein?page=1

Be sure to use the code GretchenSpetz for 10% off!

Want more fall recipes? Comment FALL for the link to our tailgate recipe blog!
ingredients .ingredients.shop

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http://www.functionalkitchennutrition.com/

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