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.

Could one of your everyday food or drink choices be adding to your headache “bucket”? 🤕In this episode of Dishing Up Nut...
08/16/2026

Could one of your everyday food or drink choices be adding to your headache “bucket”? 🤕

In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent explain why headaches and migraines are often not caused by just one thing. Instead, several triggers can stack up — things like poor sleep, stress, dehydration, blood sugar swings, food sensitivities, and nutrient deficiencies.

The key is not to assume every trigger applies to you, but to get curious, track patterns, and pay attention to what your body is telling you.

🎧 Click to listen to the full podcast for more on the food and lifestyle connection to headaches and migraines — plus practical ways to start identifying your own triggers.

https://www.weightandwellness.com/resources/podcast/why-headaches-and-migraines-keep-coming-back

08/13/2026

🍋🥭 Cool, creamy, and tropical — with a healthy twist!

This Mango-Lime Dole Whip is the refreshing treat you didn’t know you needed. Made with real fruit and no refined sugar, it’s the perfect summer snack or light dessert that’s dietitian-approved. ☀️✨

🌱 Dairy-free
🍍 Tropical flavor
🕒 Ready in minutes

Want the full recipe?

👉 Comment “mango”

NutritionThatWorks WellnessEats DishingUpNutrition GutFriendlyTreats

Have a picky eater at home? Sometimes the food isn’t the only thing that matters — the setting can matter too. 🍎🥕🥛In our...
08/12/2026

Have a picky eater at home? Sometimes the food isn’t the only thing that matters — the setting can matter too. 🍎🥕🥛

In our conversation with Captain and Cat, they shared something interesting they’ve noticed while bringing food education into classrooms.

At home, kids can become very set in what they like, what they don’t like, and what they’re willing to try. But in a classroom, surrounded by friends and learning about where a food comes from, those same kids may be a little more open to tasting something new.

Sometimes a little curiosity, a new environment, and less pressure can make food feel completely different.

🎧 Hear the full conversation and learn more about how Captain and Cat are helping kids get excited about real food. https://www.weightandwellness.com/resources/podcast/talking-kids-nutrition-captain-and-cat

5 Tips for a Better Farmers’ Market Trip 🌽⁠⁠Thinking about visiting your local farmers’ market? Here are 5 quick tips fr...
08/11/2026

5 Tips for a Better Farmers’ Market Trip 🌽⁠
⁠
Thinking about visiting your local farmers’ market? Here are 5 quick tips from our Dishing Up Nutrition podcast to make the most of it:⁠ ⁠

1️⃣ Shop Early or Late – Early birds snag the best eggs & produce, while late shoppers often get great deals.⁠
2️⃣ Bring the Right Bags – Reusable totes, insulated bags, or even a wagon make carrying your haul so much easier.⁠
3️⃣ Talk to the Farmers – Ask about how they grow or cook their produce—you’ll walk away with recipes and stories you won’t find at the grocery store.⁠
4️⃣ Plan Ahead – Take a lap around before buying, then plan meals for the week so nothing goes to waste.⁠
5️⃣ Get the Family Involved – Kids are more excited to eat veggies they helped pick out (yes—even Brussels sprouts!).⁠ ⁠ ✨ Farmers’ markets aren’t just about fresh food—they’re about community, flavor, and supporting local growers.⁠ ⁠

🎧 Want more tips for the Farmer's Market? Listen to our Ask a Nutritionist podcast for more tips & inspiration. https://www.weightandwellness.com/resources/podcast/questions-ask-farmers-market

We’ve talked about vitamin D for years—but here’s the question that matters most: Do you know your level?Vitamin D suppo...
08/09/2026

We’ve talked about vitamin D for years—but here’s the question that matters most: Do you know your level?

Vitamin D supports immune health, mood, bones, and teeth, yet sun exposure, food, and supplements affect everyone differently. Testing takes the guesswork out and helps you find the amount that’s right for your body.

Drop a ☀️ below if you’ve had your level checked—or save this as your reminder to ask at your next appointment.

CTA: Read the full article to learn what can affect your vitamin D level. https://www.weightandwellness.com/resources/articles/how-much-vitamin-d-do-you-get-summer-sun

08/06/2026

🍲 Ready to elevate your meals with Protein Power Bowls?

Join our virtual demonstration nutrition class with chef Marianne of The Cook's Cure and learn how to create nutrient-packed bowls that fuel your body and tantalize your taste buds! From breakfast to dinner and even snacks, we’ll break down the components needed to craft the perfect bowl for any time of day.

Don’t miss out on this deliciously nutritious opportunity!

📆Join us August 12 at 6:00 pm CST.

Can’t make it live? We’ll send you a recording with one month to access course materials!

Reserve your spot; comment “bowl” and we’ll send you a link to register. 🌟💪

Tired of tossing and turning—and tired of being tired? 😴If perimenopause is wrecking your sleep, you're not alone. But t...
08/05/2026

Tired of tossing and turning—and tired of being tired? 😴

If perimenopause is wrecking your sleep, you're not alone. But the answer doesn’t have to come in a pill bottle.

💤 Try these real-food and lifestyle sleep solutions:
• Eat a bedtime snack with protein + healthy fat to help balance blood sugar overnight.
• Add magnesium-rich foods like almonds or pumpkin seeds to your day.
• Create a relaxing wind-down ritual—try journaling, reading, or gentle stretching.
• Limit alcohol and caffeine, which can disrupt hormones and sleep quality.

These simple habits can support deeper, more restorative sleep as your hormones shift—and help you wake up feeling more like yourself. 🌿

💙 Need a little extra support? Our August NutriKey Sale is the perfect time to stock up on our sleep-support supplements, including Magnesium Glycinate and other favorites designed to help you relax and get the restful sleep your body needs. Shop at nutrikey.net

🔗 Read the full blog for even more sleep tips—https://www.weightandwellness.com/resources/articles/perimenopause-sleep

🥣 One bowl. Endless possibilities. Endless flavor.If you're stuck in a meal rut or looking for an easy way to build bala...
08/04/2026

🥣 One bowl. Endless possibilities. Endless flavor.

If you're stuck in a meal rut or looking for an easy way to build balanced, satisfying meals, this class is for you! Join us for our Healthy Bowls virtual cooking class and learn how to create delicious bowls that check all the nutrition boxes—without sacrificing flavor.

You'll discover how to build nourishing bowls for:
🍳 Breakfast
🥗 Lunch
🍛 Dinner
🥣 Even snacks!

We'll show you how to combine protein, healthy fats, fiber-rich carbohydrates, and colorful veggies into meals that keep you energized, satisfied, and excited to eat.

📅 Wednesday, August 12, 2026
🕕 6:00–7:15 PM CT
💻 Live Virtual Cooking Class

👉 Reserve your spot today and start building healthier bowls you'll want to make again and again! https://courses.weightandwellness.com/order?ct=48b4cde1-8ef7-4a56-8258-3f6cbda3b651

Can’t make it to the class live? You’ll receive the link to the class recording in your course content the following day. You will have one month to access all of the class materials and video.

08/03/2026

The sweet taste of summer is here... and this Gluten-Free Blueberry Crisp is the perfect way to enjoy it! 💙

Bursting with juicy blueberries and topped with a buttery, crunchy crumble, this recipe is proof that dessert can be both delicious and made with real, nourishing ingredients. Whether you’re heading to a backyard BBQ, hosting friends, or just looking for a cozy weeknight treat, this crisp is sure to be a hit.

✨ Bonus: It’s gluten-free, simple to make, and even better served warm with a dollop of whipped cream or a scoop of vanilla ice cream.

👉 Grab the recipe and make it while blueberry season is at its peak! https://www.weightandwellness.com/resources/recipes/gluten-free-blueberry-crisp

💬 Team warm or cold blueberry crisp? Tell us in the comments! 🫐

WeightAndWellness SeasonalEating BlueberrySeason GlutenFreeBaking RecipeReel NourishYourBody HealthyLiving

Think osteoporosis is just a part of getting older? Think again. 🦴Bone loss often starts decades before most women reali...
07/30/2026

Think osteoporosis is just a part of getting older? Think again. 🦴

Bone loss often starts decades before most women realize it, and many of the biggest beliefs about bone health simply aren't true.

Here are 4 myths women should stop believing:
✅ Bone loss only happens after menopause.
✅ Drinking milk is enough to protect your bones.
✅ Calcium is the only nutrient your bones need.
✅ Osteoporosis is inevitable as you age.

🦴 Ready to take action? Join our 28 Days to Stronger Bones: A Real Food Nutrition Challenge! You'll learn how to nourish your bones with real food, build bone-supporting habits, and create a plan to protect your bone health for years to come. Registration is now open! https://pages.weightandwellness.com/stronger-bones-28-days?v=1784547760561

🎧 Then, dive deeper by listening to our latest Dishing Up Nutrition podcast, where our dietitians explain the science behind bone loss, common risk factors, and practical nutrition strategies to help you build stronger bones naturally. https://www.weightandwellness.com/resources/podcast/why-women-start-losing-bone-earlier-they-think

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45 Snelling Avenue N
Saint Paul, MN
55104

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Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
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