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Nutritional Weight & Wellness

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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.

02/12/2026

You can absolutely enjoy a delicious treat this Valentine’s Day and feel great doing it. 💘✨

🍓 Almond Whipped Cream – Light, fluffy, with a hint of almond… perfect over fresh berries or a simple fruit bowl.

🍮 Mocha Mousse – Rich and creamy chocolate–espresso goodness, made with real, wholesome ingredients.

🤎 Chocolate Fat Bombs – Deep, chocolatey bites made with quality fats to keep you satisfied.

🍫 Black Bean Brownies – Decadent, fudgy brownies with a little extra fiber and protein in every square.

☕️ Protein Hot Chocolate – Cozy up with a warm mug of this protein-rich hot cocoa for a nourishing evening treat.

Let’s make Valentine’s Day extra special and delicious. 💌

👉 Get these recipes and more: https://www.weightandwellness.com/resources/recipes?recipe_topic=Treats

02/11/2026

We love making energy bites for a quick, balanced snack and they are easy to make festive for different holidays! All you need to do is add festive holiday sprinkles or chocolate candies (optional).

❤️ Valentine Energy Bites ❤️
1 c all-natural nut butter (peanut, almond, cashew, etc)
1 scoop vanilla protein powder
1/3 c sprouted oats
1 Tbsp chia seeds
¼ c chocolate chips
1 Tbsp Valentine sprinkles

Combine all ingredients except chocolate chips and sprinkles in a food processor and blend until a dough forms. Add in chocolate chips and sprinkles and pulse to combine. Roll into balls and store in the refrigerator.

02/09/2026

Create a festive and tasty treat board for your favorite Valentine! 💖🍫

We’re sharing three healthier treats that will satisfy your sweet tooth without compromising your wellness goals. From watermelon pops to creamy yogurt bark, love your body and your taste buds with these wholesome alternatives! 🍉🍓

If you want the recipe for our nut butter protein bites, comment “protein bites”

02/07/2026

Is your yogurt actually helping your gut… or is it basically dessert in disguise? 🥄🤔

Yogurt can be a great fermented food – but only when it’s made simply and still contains those live, active cultures your gut loves.

Here’s what our dietitian Brandy looks for on the label:
✅ “Live & active cultures” listed
✅ Just a few ingredients (usually milk + cultures)
✅ Little to no added sugar
✅ Bonus: some protein + a little healthy fat to keep you full

And here’s when yogurt starts working against you:
🚩 Long ingredient lists with gums, thickeners, “natural flavors”
🚩 Sugary add-ins that turn it into a dessert cup
🚩 Heat-treated or pasteurized after fermentation (goodbye, probiotics)

Not a fan of plain yogurt or can’t do dairy? You still have options. Listen to our recent Ask a Nutritionist podcast where our dietitian Brandy walks through:
• How to pick a truly gut-supportive yogurt
• The best non-dairy yogurts (and what to add for protein)
• Other fermented foods (like sauerkraut, kimchi, kefir & kombucha) if yogurt just isn’t your thing

https://www.weightandwellness.com/resources/podcasts/yogurt-fermented-food

02/06/2026

Anyone else on a soup streak all winter… but making the same two recipes on repeat? 🙋‍♀️🍲

Our dietitian Alyssa loves having soup ready for easy, cozy lunches — but even dietitians get stuck in a rut. Our upcoming Healthy Soups cooking class with Chef Marianne of is the perfect way to:
🥣 Learn new real-food soup recipes
🧅 Build big flavor without relying on ultra-processed ingredients
🍗 Add enough protein so your soup actually keeps you full
❄️ Get tips for batch cooking + freezing so future-you is taken care of

If you’re ready to upgrade from “same old soup” to nourishing, exciting bowls you actually look forward to, this class is for you.

👉 grab your spot for class — click the link in our bio or comment SOUP and we’ll send you the details.

RealFoodFirst CookingClass

02/05/2026

Super Bowl snack stadium, but make it real-food. 🏈

Whether you’re hosting or just in charge of “bringing something,” you can build a Game Day spread that’s fun and actually keeps you energized through the 4th quarter. On the menu in this post:

🥕 Green Veggie Dip – Creamy, herb-packed, and perfect with a big tray of crunchy veggies.
🍠 Sweet Potato Wedges – Baked, kid-friendly finger food you can dip, dunk, and share.
🍲 White Chicken Chili – Cozy, big-batch protein you can keep warm in the slow cooker.
🥩 “This Little Piggy” Meatballs – Easy toothpick meatballs with plenty of flavor and protein.
🍗 Crockpot Chicken Drummies – Toss in the slow cooker before kickoff and let everyone grab as they get hungry.

All of these are do-ahead recipes so you’re watching the game (and the commercials 😉), not stuck in the kitchen.

Head to our Super Bowl blog for the full recipes (plus lots more!). 🥄 https://www.weightandwellness.com/resources/articles-and-videos/super-bowl-recipes-delicious-healthy

Who are you cheering for on Sunday—and which dish are you calling dibs on?

02/04/2026

When most people think “bone health,” they think calcium… maybe a chewable tablet or a glass of milk.

In this episode of Dishing Up Nutrition, our dietitians Melanie and Britni explain why bone is actually more protein than calcium, why the form of calcium matters, and why healthy fats and vitamin D + K2 are just as critical as the mineral itself.

We share a mini bone-health reset and the story of how Melanie went from severe osteoporosis to almost normal bone density using real food, movement, and targeted supplements.

👉 Listen to the full episode and learn practical steps you can start using today. https://www.weightandwellness.com/resources/podcasts/foods-strong-bones

02/02/2026

A cavity is not a fluoride deficiency. 🦷

Think of your mouth as a mineral dashboard for your whole body. If you’re seeing “mystery cavities” — one child with lots while the others have none, decay popping up during pregnancy or nursing, or new cavities along the gumline even though you brush and floss — that’s often a sign your mineral status and absorption need attention, not just your brushing routine.

Here’s what’s really going on 👇

When your body is short on minerals, it will always prioritize your heart, brain, and vital organs over your teeth.

Minerals get pulled out of your teeth, creating tiny weak spots.

Bacteria move in, make more acid, and those weak spots turn into cavities.

Fluoride was designed to make teeth more resistant to acid, but it doesn’t fix the root problem:
👉 Why are minerals leaving the tooth in the first place?

If you want to understand how your teeth and gums can act as a powerful window into your overall health, listen to our Dishing Up Nutrition episode with functional dentist Dr. Michelle Jorgensen

🎧 https://www.weightandwellness.com/resources/podcasts/dental-health-special-guest-dr-michelle-jorgensen

01/30/2026

You do not have to love milk to meet your calcium needs. 🥛❌

Real-food all-stars like sardines, canned salmon with the bones, leafy greens, broccoli, chia seeds, tahini, almonds & blackstrap molasses can add up quickly to support strong, healthy bones. Think crunchy salads with broccoli and almonds, creamy tahini dressings over kale, or a simple salmon salad made with canned salmon (bones included!) for an easy calcium boost at lunch or dinner.

💪 Want help turning this into a full, bone-building routine?
Join our 28 Days to Stronger Bones challenge starting February 1. For four weeks, we’ll coach you through bone-loving meals, simple movement, and smart supplementation so you can feel confident you’re doing something real and sustainable for your bones every day. https://weightandwellness.lpages.co/stronger-bones-28-days/

Which calcium-rich food do you already enjoy — and which one are you willing to try next? 👇

01/29/2026

Soup season, but make it easy and nutritious. 🥣✨

In this demo-style class with chef Marianne , we’ll show you how to turn simple ingredients into comforting, real-food soups that:
• Work as a one-pot meal (hello, fewer dishes!)
• Include a balance of protein, healthy fat, and carbs to keep you full and energized
• Are soothing, nourishing, and easier to digest — perfect for any meal or snack
• Freeze beautifully and help you use up leftovers + pantry staples

We’ll demo several gluten- and dairy-free recipes with different flavor profiles so your soup routine is cozy and never boring.

📅 Wednesday, February 11, 2026
🕕 6:00–7:15pm (Central Time)
📍 Online with Nutritional Weight & Wellness

Grab your spot and learn how to keep a pot of comfort and nourishment ready to go. 💛

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

01/28/2026

Not sure which calcium supplement is right for you? 🤔🦴

Think of calcium supplements as back-up for your plate, not a replacement for real food like leafy greens, broccoli, almonds, and canned salmon with the bones. Here’s a quick guide to help you match your needs:

💪 Key Osteo Plus – Great if you’ve been told you have osteopenia or osteoporosis and want a comprehensive bone-support formula. It combines calcium with vitamin D, vitamin K2, magnesium + other key nutrients in easy AM/PM packets.

➕ Activated Calcium – A simple add-on if you’re already taking vitamin D3 with K2 and magnesium, and just need a well-absorbed calcium boost.

🧘‍♀️ Activated Cal-Mag – Ideal if you want both calcium and magnesium together, plus vitamin D3 and phosphorus to support bone mineral density, bone remodeling, and muscle function.

🍫 Activated Chewable Calcium – Perfect if you only need a smaller amount of calcium or don’t love swallowing pills. It delivers a gentle 300 mg in 3 chocolate-flavored chewables using a highly absorbable form of calcium, plus a little magnesium and vitamin D.

And because strong bones are about more than supplements…

👉 Join our 28 Days to Stronger Bones challenge starting February 1!
For four weeks, we’ll walk with you through bone-loving meals, simple movement, and smart supplementation so you can feel confident you’re truly supporting your bones from all angles.

Join the challenge: https://weightandwellness.lpages.co/stronger-bones-28-days/

Read more about the best and worst sources of calcium: https://www.weightandwellness.com/resources/articles-and-videos/best-and-worst-sources-calcium

01/27/2026

After a long day, the last thing you want is 10 pots and pans in the sink 😅

That’s why our dietitian Alyssa loves sheet pan meals: everything goes on one pan, into the oven, and dinner’s done with way less mess and stress.

Want more easy, real-food ideas like this?

Join our Sheet Pan and One Pot Meals virtual cooking class with Chef Marianne of on Wednesday, January 28 from 6:00–7:15pm CST and learn simple tips to make dinner fast, delicious, and weeknight-friendly. 🔪🥦

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.

👉 To sign up, comment “sheet pan.”

Address

45 Snelling Avenue N
Saint Paul, MN
55104

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm
Friday	9am - 6pm
Saturday	9am - 4pm

Website

https://tap.bio/@nutritionalweightwellness/

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