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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.

02/04/2026

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.”

01/25/2026

What if the healthiest part of your salad was actually…the dressing? 🥗✨

You don’t need a fancy recipe or a long ingredient list to make it happen. In fact, you can shake up a delicious, real-food dressing in about 30 seconds with our simple formula: 2 parts healthy fat + 1 part acid + your favorite flavors. Think extra virgin olive oil or avocado oil, a splash of lemon or vinegar, and a little garlic, herbs, or mustard. That’s it.

Once you learn this basic ratio, you can stop stressing over sketchy store-bought bottles with damaged oils, added sugars, and mystery ingredients—and start drizzling something that actually supports your health and makes those veggies crave-worthy. 🌿

If you’ve ever felt like salads are “rabbit food” or you’re bored of the same old bottle in your fridge, this is your sign to upgrade. 🕵️‍♀️💚

👉 Read the full blog and learn how to build healthier, more satisfying salads—starting with what you pour on top.

https://www.weightandwellness.com/resources/articles-and-videos/deli-detective-reports-salad-dressings

01/23/2026

We know this has been a heavy and unsettling time for many people in Minnesota.

As a local team, our focus is always on supporting the well-being of our community—our neighbors, clients, coworkers, and friends.

We’re holding our Twin Cities and greater Minnesota community close. 💛

01/22/2026

That quote is heavy — and it’s exactly why we’re talking about bones now, not “someday.”

Your bones aren’t just a number on a scan. They’re what let you:
• get up off the floor or the toilet on your own
• carry groceries, grandkids, and suitcases
• stay active, mobile, and independent as you age

In our upcoming 28-DayBone Health Challenge, we’ll focus on simple, doable habits that actually feed your bones: real-food protein, collagen support, and everyday routines you can stick with — not perfection, not restriction.

If that quote made you pause, take it as your nudge. Your bones are worth protecting. 💪🦴

Join the challenge starting February 1 and invite a friend to get stronger with you! https://weightandwellness.lpages.co/stronger-bones-28-days/

01/21/2026

GLP-1 medications can change how hungry you feel, but they don’t change what your body needs.

When appetite drops, it’s easy to accidentally under-eat protein, veggies, and healthy fats — and that can mean: muscle loss, lower bone density, more constipation, fatigue, and a slower metabolism over time.

If you’re using one of these medications, nutrition support matters more, not less. Making every bite count is key to protecting your long-term health, not just the number on the scale.

Want help building GLP-1–friendly, real-food meals? Our dietitians work with clients on and off these meds every day.

Listen to our recent podcast for more info: https://www.weightandwellness.com/resources/podcasts/glp1-guidance

01/20/2026

How can you meet your health goals and do fewer dishes? 👀

Chef Marianne of is back in the kitchen showing you how Sheet Pan & One Pot Meals can turn busy weeknights into simple, real-food dinners — with way less cleanup. In this demo-style class, you’ll see how to:
• Use tools you already have (hello, sheet pan and favorite pot)
• Turn foods you already like into balanced, satisfying meals
• Get dinner on the table fast without living in the kitchen

Join us:
📅 Wednesday, January 28, 2026
🕕 6:00–7:15pm CST

Come cook along, get inspired, and walk away with doable ideas you’ll actually use on weeknights. 🍲🥦

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.

busylifehealthyfood cookingclass nutritionalweightandwellness minnesotahealth dishingupnutrition

01/19/2026

Tired of feeling like you have to chew a giant piece of meat at every meal just to hit your protein goals? 😅🍗⁠ ⁠

Our dietitian Alyssa explains protein stacking—a simple way to get enough protein without relying on big portions of meat. Think:⁠
🥣 Greek yogurt + h**p + chia⁠
🥗 Quinoa salad + shredded chicken + chickpeas⁠
🍲 Soup with beans and ground meat and bone broth⁠ ⁠

By stacking smaller amounts of different protein sources together, you can:⁠
✅ Hit your daily protein needs⁠
✅ Stay fuller longer⁠
✅ Support metabolism, mood & muscle⁠
✅ Enjoy WAY more variety and texture in your meals⁠ ⁠

If you’ve ever thought, “I know I need more protein, but I’m so over meat,” this podcast is for you.⁠ ⁠

🎧 Listen to the full Ask a Nutritionist episode to learn how much protein you really need, how to stack it wisely, and how to make higher-protein eating actually enjoyable.⁠ ⁠

https://www.weightandwellness.com/resources/podcasts/tired-animal-protein

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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