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.

Is it anxiety… or something more? 🤔If you’ve been feeling suddenly on edge, overwhelmed, or not quite like yourself late...
05/03/2026

Is it anxiety… or something more? 🤔

If you’ve been feeling suddenly on edge, overwhelmed, or not quite like yourself lately—you’re not alone. And you’re not imagining it.

Here are 3 signs your anxiety might actually be hormone-related:
✨ It comes out of nowhere (no clear trigger)
✨ It feels physical—racing heart, shaky, on edge
✨ Your sleep is off and your mind won’t slow down at night

For many women, this can start in perimenopause—years before menopause even begins.

The good news? There are answers, and there are solutions.

🎧 Tune into our Dishing Up Nutrition podcast as we break down what’s really happening in your body—and what you can do to start feeling like yourself again.

https://www.weightandwellness.com/resources/podcasts/menopause-anxiety

You don’t have to figure this out alone 💙

05/01/2026

Our nutritionist Amy Crum, RD, LD shares a few foods that can help reduce inflammation and support joint health. From omega-3 rich fish to colorful fruits and veggies, learn how simple dietary changes can make a big difference in soothing achy joints.⁠
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Let’s eat our way to stronger, happier joints! 🌿✨⁠
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Want a little bonus support? Our joint health supplements are on sale for the month of May! Go to https://nutrikey.net/collections/product-of-the-month?
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😴 Low energy? 🧠 Brain fog? 😤 Mood swings that seem to come out of nowhere?⁠⁠It might be your hormones trying to tell you...
04/29/2026

😴 Low energy? 🧠 Brain fog? 😤 Mood swings that seem to come out of nowhere?⁠
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It might be your hormones trying to tell you something.⁠
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Hormones affect everything — from sleep and stress to metabolism, cravings, and even focus. When they’re out of balance, your body lets you know loud and clear.⁠
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The good news? You can help bring them back into balance — naturally. 💪⁠
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Our nutritionists share 6 practical, real-food steps to help:⁠
🥑 Support blood sugar balance (your hormones love this)⁠
😴 Improve sleep & lower stress⁠
🍳 Eat enough protein and healthy fats⁠
🥗 Feed your liver for better hormone detox⁠
💧 Reduce hidden hormone disruptors⁠
🧘‍♀️ Build daily habits that actually support your body⁠
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You don’t need a perfect diet — just the right foundation.⁠
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💗 And if you’ve been thinking about extra support, now’s the time — our April sale on NutriKey Women’s Health Supplements ends tomorrow, so this is your last chance to save 15%.⁠

https://nutrikey.net/collections/product-of-the-month

⚽️ Packing for a weekend tournament or long day of games?⁠ Your cooler could be the secret weapon that keeps your young ...
04/28/2026

⚽️ Packing for a weekend tournament or long day of games?⁠ Your cooler could be the secret weapon that keeps your young athlete fueled, focused, and feeling their best.⁠ ⁠ Too often, tournament days mean grabbing fast food between games or loading up on sugary snacks and colorful sports drinks 😬 — which can leave kids flat, tired, and unable to perform at their best.⁠ ⁠

👩‍⚕️ In our "Ask a Nutritionist" podcast, Teresa Wagner, RD (and sports mom of 3!), shares exactly what to pack so your athlete is actually refueled between games—not crashing from sugar overload.⁠ ⁠ Here’s a peek at her real-food favorites:⁠
🥚 Hard-boiled eggs (protein!)⁠
🥑 Single-serve guac packs with veggie sticks⁠
🍎 Sliced fruit with almond or peanut butter⁠
🥩 Deli meat roll-ups or tuna pouches⁠
🥥 Coconut water, pickle packs, or salted almonds for electrolytes⁠
💧 And of course...plenty of water!⁠
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No sugar crashes. No mystery ingredients. Just simple food that supports energy, recovery, and performance. 💪⁠
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🎧 Listen to the full episode for more tips on when and what to eat, plus supplement ideas for growing athletes.

👉 https://www.weightandwellness.com/resources/podcasts/nutrition-young-athletes

“What if ‘everything in moderation’ is actually the reason you feel stuck?”We hear it all the time… just have one.One co...
04/26/2026

“What if ‘everything in moderation’ is actually the reason you feel stuck?”

We hear it all the time… just have one.
One cookie. One handful. One bite.

But what if that advice isn’t working for you?

Have you ever:
👉 Planned to eat just one… and finished the whole bag?
👉 Felt like once you start, it’s hard to stop?
👉 Thought about a treat nonstop until it’s gone?

You’re not broken—and it’s not a lack of willpower.

The truth is, some people are moderators… and some are abstainers. And knowing which one you are can completely change your approach to food—and finally bring some relief.

For many people, removing trigger foods actually feels easier (and more freeing) than constantly trying to control them.

Curious which one you are?
https://www.weightandwellness.com/resources/articles-and-videos/everything-moderation-terrible-advice

Crunchy, creamy, sweet, and savory… this is NOT your average salad 🥦✨This broccoli salad hits every craving—with crispy ...
04/23/2026

Crunchy, creamy, sweet, and savory… this is NOT your average salad 🥦✨

This broccoli salad hits every craving—with crispy bacon, juicy grapes, and a creamy dressing that ties it all together. It’s the kind of recipe that turns a simple veggie into something you’ll actually want to eat (and maybe go back for seconds 😏).

Perfect for meal prep, spring BBQs, or an easy side that feels a little more exciting than usual.

👉 Save this recipe & give it a try this week—your future lunches just got a major upgrade. https://www.weightandwellness.com/resources/recipes/crunchy-broccoli-salad

Healing your brain? Start with your plate. 🧠✨After a concussion or brain injury, your body isn’t just “resting”… it’s wo...
04/22/2026

Healing your brain? Start with your plate. 🧠✨

After a concussion or brain injury, your body isn’t just “resting”… it’s working overtime to repair, rebalance, and recover.

And here’s the part most people miss:
👉 Your brain needs more nutrients during this time—not less.

When your brain is healing, it’s dealing with inflammation, low energy, and increased demand for nutrients to rebuild tissue and support brain function. What you eat can either help that process… or slow it down.

Here’s what matters most:
🥚 Protein to repair and rebuild
🥑 Healthy fats (your brain is ~60% fat!) to nourish and protect
🐟 Omega-3s to calm inflammation
🌈 Colorful carbs to deliver antioxidants and steady energy

🎧 Want to learn exactly what to eat (and what to avoid)? https://www.weightandwellness.com/resources/podcasts/foods-help-heal-brain-injury

04/21/2026

Wondering if dairy is really the problem behind your bloating, gas, or stomach discomfort? In this episode of Ask a Nutritionist, our dietitian Amy breaks down the difference between lactose intolerance and dairy sensitivity, what symptoms to look for, and how to better understand what your body may be telling you. ⁠
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If you’ve ever felt confused after eating milk, ice cream, cheese, or creamy foods, this conversation will help you connect the dots.⁠
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Listen to the full podcast to learn what may be going on and what steps you can take next. ⁠
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🎧 https://www.weightandwellness.com/resources/podcasts/lactose-intolerance-symptoms

04/21/2026

🎥 5 Nutrition Tips to Tame Those Hormones! 🌿✨

Feeling like your hormones are running the show lately? You’re not alone! But here’s the good news: you can take the reins back with a few simple tweaks to your diet. These five tips are your new best friends for boosting energy, balancing moods, and feeling more like yourself again:

1️⃣ Cruciferous Veggies: Bye-bye, extra estrogens! These power veggies help detox what you don’t need.
2️⃣ Ground Flax: Get your fiber fix with ground flax to keep those hormones in check and everything moving smoothly.
3️⃣ Avocado: Embrace those healthy fats—your hormones (and brain) will thank you!
4️⃣ Protein: Stabilize your blood sugar and support hormone production by adding high-quality protein to every meal.
5️⃣ Pumpkin Seeds: Snack on these zinc-packed seeds to give your hormones a little boost.

Save this reel until you can get these on your grocery list! And if you’re looking for a little extra support, our April Product of the Month is 15% off NutriKey Women’s Health Supplements. Shop at https://nutrikey.net/collections/product-of-the-month

Painful periods, bloating, heavy bleeding, and pelvic pain are often brushed off as “just part of being a woman” — but t...
04/19/2026

Painful periods, bloating, heavy bleeding, and pelvic pain are often brushed off as “just part of being a woman” — but they shouldn’t be ignored.

Our nutritionists Kara and Brandy unpack what endometriosis is, why it can take so long to get answers, and how nutrition can play a supportive role in calming inflammation, supporting hormone balance, and caring for gut health.

Here are 4 quick tips that are a great place to start: include healthy fats, prioritize protein, avoid inflammatory triggers, and eat more fiber.

If you’ve been diagnosed, suspect something is off, or simply want to better understand your body, this is a conversation worth listening to. It’s practical, encouraging, and full of real-food strategies that can help support your health.

🎧 Listen to the full podcast to hear the full conversation and deeper nutrition support. https://www.weightandwellness.com/resources/podcasts/endometriosis-basics

Real change is so much easier when you don’t have to do it alone. 💛Our Ongoing Support & Education groups were created t...
04/16/2026

Real change is so much easier when you don’t have to do it alone. 💛

Our Ongoing Support & Education groups were created to help you keep building on the foundation of our popular Nutrition 4 Weight Loss Foundations program with continued guidance, fresh education, and a group of people who truly get it. Participants describe it as “priceless,” “a positive and informative group,” and “the group I didn’t know I needed.”

What makes this program different? It’s not just more information. It’s weekly conversation-based group meetings, practical nutrition support, weekly topics like meal planning, stress management, and behavior change, plus weekly challenges to help with accountability. You can also choose the format that works best for you with in-person or Zoom options.

Whether you want a refresher, a reset, or ongoing encouragement to stay consistent, this program is designed to meet you where you are and help you continue on your journey to great health. The next 8-week groups begin April 20, and enrollment is open now.

Sign up today and give yourself the support, education, and community that can make healthy habits stick. ✨ https://www.weightandwellness.com/classes/n4wl-ongoing-support-education

A lot of people start a GLP-1 and think, “I’m just not hungry anymore, so I guess I don’t need to eat much.”But here’s t...
04/15/2026

A lot of people start a GLP-1 and think, “I’m just not hungry anymore, so I guess I don’t need to eat much.”

But here’s the catch: low appetite can easily turn into low energy, constipation, hair loss, nutrient deficiencies, and loss of muscle if you’re not intentional.

That’s the part no one talks about enough.

Yes, GLP-1 medications can be a helpful tool. But they work best when paired with a clear nutrition plan that helps you prioritize protein, real food carbs, healthy fats, hydration, and meals that actually count.

Our upcoming Ongoing Support & Education series is designed to help people on GLP-1 medications do exactly that — so you can support your metabolism, protect your muscle, and feel better while working toward your goals.

Because better health outcomes take more than a prescription. They take the right support.

Want to learn more about GLP-1s and nutrition? https://www.weightandwellness.com/resources/podcasts/glp1-nutrition

Want to join us for our next round of Ongoing Support & Education? https://www.weightandwellness.com/classes/n4wl-ongoing-support-education

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45 Snelling Ave N
Saint Paul, MN
55104

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