Nutritional Weight & Wellness

Nutritional Weight & Wellness Our passion is to educate people about nutrition. We want to show you the connection between what you eat and how you feel. Life-changing.

That’s what people say about the results they get using our approach to health and wellness at Nutritional Weight & Wellness. That’s because we believe eating real food in balance can change your life. Our nutritionists are dedicated to helping you achieve your health goals, whatever they are.

Not all electrolytes are created equal ⚠️💧⁠⁠Shopping for an electrolyte supplement? Before you grab one off the shelf, c...
06/18/2026

Not all electrolytes are created equal ⚠️💧⁠
⁠
Shopping for an electrolyte supplement? Before you grab one off the shelf, check the label! Some formulas are packed with ingredients that do more harm than good.⁠ ⁠

🚫 Ingredients to avoid:⁠
• Added sugars (like high fructose corn syrup)⁠
• Artificial sweeteners (aspartame, sucralose)⁠
• Sugar alcohols (erythritol, sorbitol, mannitol)⁠
• Artificial dyes or unnecessary stimulants⁠ ⁠

✅ Instead, look for:⁠
• A balance of key electrolytes like magnesium, potassium, and sodium⁠
• Clean, minimal ingredients⁠
• Third-party certifications (GMP or NSF Certified for Sport)⁠ ⁠

Need a place to start?

We love:⁠
✔️ Hydrate – for a balanced profile of minerals + vitamins⁠
✔️ Synperlex – lower sodium, higher potassium and magnesium⁠
✔️ LMNT – a great high-sodium option for athletes⁠
✔️ Nuun – a convenient, easy-to-find choice⁠ ⁠

The right formula can support hydration, reduce fatigue, and keep your body functioning at its best — especially in summer heat!⁠ ⁠

🎧 Want to learn more? Listen to our Ask a Nutritionist podcast episode on how to choose electrolytes wisely. https://www.weightandwellness.com/resources/podcasts/all-about-electrolytes-ask-nutritionist

With grocery prices feeling high right now, even simple meal planning can feel stressful for families. The good news is ...
06/17/2026

With grocery prices feeling high right now, even simple meal planning can feel stressful for families.

The good news is that eating well does not have to mean making things complicated or perfect. A few smart habits can help stretch your budget while still keeping real food on the table.

These 5 tips are a great place to start:
1️⃣make a shopping list
2️⃣buy in bulk when it makes sense
3️⃣choose seasonal and frozen produce
4️⃣opt for cost-effective proteins
5️⃣grow your own herbs for fresh flavor without the extra cost

A little planning can go a long way when food costs are putting pressure on the family budget.

Want more tips? https://www.weightandwellness.com/resources/articles-and-videos/7-steps-eating-well-budget

🎉 BIG NEWS! 🎉We published our 1,000th episode of the Dishing Up Nutrition podcast! 🎙️And that's not all...💥 Nearly 20 MI...
06/16/2026

🎉 BIG NEWS! 🎉

We published our 1,000th episode of the Dishing Up Nutrition podcast! 🎙️

And that's not all...

💥 Nearly 20 MILLION downloads
💥 1,000 episodes of nutrition education
💥 Countless stories of lives changed through real food

This milestone is especially meaningful because most podcasts never make it past 20 episodes. Yet here we are, 1,000 episodes later, still passionate about helping people discover how powerful nutrition can be.

To our listeners: thank you for tuning in, sharing episodes with friends and family, and allowing us to be part of your health journey. Your support is the reason we've reached this incredible milestone.

The best part? Hearing from listeners who tell us that something they learned on the show helped them sleep better, feel better, lose weight, improve their health, or simply feel hopeful again. That's why we do what we do. ❤️

Here's to 1,000 episodes... and the next 500! 🥂

Tell us: How long have you been listening to Dishing Up Nutrition? We'd love to hear your favorite memory or episode in the comments! 👇

And if you haven't listened yet, check out the link to all of our podcasts: https://www.weightandwellness.com/resources/podcasts

Fresh, flavorful, and anything but boring 🥗We’re sharing some of our staff’s favorite summer salads — from Sonoma Chicke...
06/15/2026

Fresh, flavorful, and anything but boring 🥗

We’re sharing some of our staff’s favorite summer salads — from Sonoma Chicken Salad and Salmon Salad Supreme to Taco Salad, Burger Salad, and grab-and-go mason jar salads. The big theme: salads can be satisfying, hearty meals when you build them with quality protein, fresh seasonal veggies, healthy fats, and fun toppings that keep every bite interesting.

Want even more inspiration? Join us for our upcoming virtual cooking class, Salads for Balanced Meals, on Wednesday, June 17, 2026 from 6:00–7:15 PM Central. Chef Marianne will share tips for choosing greens, washing and storing them well, creating more variety, and building balanced salads with protein, fiber-rich veggies, toppings, and simple healthy dressings.

This is the perfect time of year to make salads something you actually look forward to.

💻️Get our staff favorite recipes: https://www.weightandwellness.com/resources/articles-and-videos/seven-summer-salads-staff-picks

🥗Sign up for our upcoming cooking class: https://www.weightandwellness.com/classes/cooking-classes

What if the foods you eat every day are quietly making anxiety feel worse?We're sharing why balanced, real-food meals ca...
06/14/2026

What if the foods you eat every day are quietly making anxiety feel worse?

We're sharing why balanced, real-food meals can help you feel steadier, calmer, and more resilient during stressful times.

If you’ve ever noticed that junk food leaves you feeling more anxious, irritable, shaky, or overwhelmed later, this is a connection worth understanding.

Read more: https://www.weightandwellness.com/resources/articles-and-videos/nutrition-stressful-times

06/13/2026

Feeling tired, foggy, dizzy, crampy, or just a little off? It might be more than a busy day — dehydration could be playing a bigger role than you think.

In this episode of Ask a Nutritionist, Amy Crum breaks down the early signs of dehydration, how much water you really need, when electrolytes matter, and simple habits that can help you feel better faster.

If you’ve ever wondered why your energy, focus, or mood feels off, this is worth a listen. Tap here to hear the full episode: https://www.weightandwellness.com/resources/podcasts/hydrate-right-way-how-feel-better-faster

Salads can be so much more than a side dish. 🥗Join Chef Marianne for Salads for Balanced Meals, a virtual demonstration ...
06/11/2026

Salads can be so much more than a side dish. 🥗

Join Chef Marianne for Salads for Balanced Meals, a virtual demonstration cooking class all about building salads that are satisfying, flavorful, and balanced enough to keep you full for hours. You’ll learn what greens to buy, how to wash and store them, easy ways to mix up flavors and textures, and how to bring it all together with protein, fiber-rich veggies, fun toppings, and simple healthy dressings.

Wednesday, June 17, 2026
6:00–7:15 PM CT

Come away with fresh ideas to make salads a meal you actually look forward to.

https://www.weightandwellness.com/classes/cooking-classes

Your skin may be telling you more than you think.Most conversations about skin focus on what to put on it — creams, seru...
06/10/2026

Your skin may be telling you more than you think.

Most conversations about skin focus on what to put on it — creams, serums, treatments, and quick fixes. We're taking the conversation in a different direction... what actually supports healthy, strong skin from the inside out?

Skin is not just about appearance. It is a reflection of what is happening inside the body. We connects the dots between the foods that help support skin strength and resilience — like protein, healthy fats, colorful produce, and omega-3s — and the habits that can work against your skin, like excess sugar, ultra-processed foods, dehydration, and alcohol.

If you’ve ever wondered why your skin feels drier, thinner, duller, more reactive, or just different as you age, this is a conversation worth hearing.

Listen to the full podcast: https://www.weightandwellness.com/resources/podcasts/foods-help-skin-stay-strong-you-age

06/09/2026

🥗 Salads and leafy greens are not just rabbit food! 🥗

Join our virtual cooking class with Chef Marianne from to learn how to make hearty, balanced salads full of texture and flavor.

🌿🍗 Get tips on selecting, washing, and storing greens, creative combinations, and fun toppings. Plus, discover protein options and delicious, healthy dressings to keep you satisfied for hours.

📆 Wednesday, June 17 @ 6:00 pm CST

Can’t make the online class live? You’ll receive a recording with one month of viewing access.

Elevate your salad game! 🥬🍴 Sign up: https://www.weightandwellness.com/classes/cooking-classes

Sinus problems? Your food may be helping… or making it worse.If you deal with sinus congestion, post-nasal drip, facial ...
06/07/2026

Sinus problems? Your food may be helping… or making it worse.

If you deal with sinus congestion, post-nasal drip, facial pressure, or a stuffy nose that keeps hanging on, we're explaining how food can either help calm inflammation and support your immune system — or add more stress when your body is already struggling. Learn the best foods to focus on, what to cut back on, and simple meal ideas that may help you feel more supported.

You may be surprised by which everyday foods can make sinus symptoms harder to manage.

Read the full blog to see what to eat and what to avoid. https://www.weightandwellness.com/resources/articles-and-videos/best-foods-sinus-infections

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45 Snelling Avenue N
Saint Paul, MN
55104

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