Dishing Up Nutrition

Tips for Natural Cortisol Reduction - Ask a Nutritionist

Feeling tired but wired, struggling with sleep, or constantly craving sugar and caffeine? In this Ask a Nutritionist episode of Dishing Up Nutrition, learn how cortisol, the body’s primary stress hormone, affects energy, mood, blood sugar, weight, and sleep. Discover practical, natural strategies to help regulate cortisol, including balanced meals, blood sugar support, sleep habits, movement, stress-reducing nutrients, and key supplements such as magnesium and omega-3s, and walk away with realistic tools to help your body feel calmer, more energized, and better equipped to handle daily stress.

How to Avoid Type 2 Diabetes with Real Food

Worried about prediabetes or your risk for Type 2 diabetes? In this episode of Dishing Up Nutrition, learn how insulin resistance develops and why it often goes unnoticed for years. Discover how real food, balanced meals, and simple lifestyle habits can help stabilize blood sugar and prevent or even reverse Type 2 diabetes, and walk away with practical, realistic strategies to support long-term metabolic health and feel more in control of your future.

Can You Reverse Lactose Intolerance?

Bloating after ice cream or gas after milk when you used to tolerate it just fine? You’re not imagining it. In this episode of Ask a Nutritionist, Britni Vincent, RD, LD, explains what lactose intolerance really is, why it often develops over time, and whether you can actually improve your tolerance. Whether you want to enjoy dairy again or feel confident avoiding it, this episode will help you better understand your body and your options.

Client Success Story with Vanessa

In this episode of Dishing Up Nutrition, Brandy talks with client Vanessa about her experience using a continuous glucose monitor (CGM) and what it revealed about her “healthy” habits. From afternoon crashes and cravings to better energy and mood, Vanessa shares how real-time blood sugar data helped her make simple, realistic changes to her diet, without giving up the things she loves. A great listen if you want practical insight into how food truly impacts how you feel.
 

Grilling with Chef Marianne

Grilling season is here, and it is the perfect time to make real food meals that are both simple and satisfying. In this episode of Ask a Nutritionist, dietitian Amy Crum sits down with Chef Marianne Jurayj to discuss grilling with more confidence and less stress. From juicy chicken and flavorful burgers to grilled vegetables, fruit, and easy homemade marinades, this conversation is full of practical tips to help you build healthy meals your whole family will enjoy. You’ll also hear smart ideas for batch-cooking on the grill to save time and have nourishing meals ready for the week ahead.

Understanding Menopause and Anxiety: Support and Solutions

Experiencing new or worsening anxiety in your late 30s or 40s? It may be linked to perimenopause. In this episode of Dishing Up Nutrition, learn how shifting estrogen and progesterone levels affect mood, sleep, and stress, and why anxiety can feel sudden and physical during this transition. Discover practical nutrition and lifestyle strategies to balance blood sugar, support hormones, improve sleep, and reduce anxiety so you can start feeling like yourself again.

Healthy Snacks to Satisfy Your Cravings - Ask a Nutritionist

Along with the why behind cravings, this episode is packed with practical, real-food snack ideas. Leah shares simple options for sweet, chocolate, and salty cravings, as well as nighttime snacking, including yogurt with berries, protein shakes, apple slices with nut butter, cottage cheese with fruit, dark chocolate, roasted nuts, hard-boiled eggs, avocado with veggies, and more. It’s a helpful episode for anyone who wants better snack ideas and a better understanding of how to satisfy cravings without the crash.

Essential Nutritional Strategies for GLP 1 Success

GLP-1 medications can support weight loss, but without proper nutrition, they may also cause fatigue, muscle loss, and nutrient deficiencies. In this episode of Dishing Up Nutrition, our dietitians explain how these medications affect appetite, digestion, and metabolism, and what to eat to stay nourished. Learn practical strategies to prioritize protein, maintain energy, support gut health, and protect long-term wellness while using GLP-1 medications.

Cooking For One? Tips, Tricks, & Meal Ideas - Ask a Nutritionist

Cooking for one can feel like more effort than it’s worth, but it doesn’t have to mean takeout, snack dinners, or eating the same leftovers all week. In this episode of Ask a Nutritionist, Kara shares simple, practical strategies to make solo cooking easier, more flexible, and more nourishing. If you’re in a season of cooking for yourself, this episode will help you make real food feel doable again. 
 

 

Endometriosis 101: Signs, Symptoms, & Support

Learn the basics of endometriosis: what it is, common symptoms, and why diagnosis can take years. In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro explain how inflammation, hormone imbalance, and gut health all contribute to this condition. Discover practical, nutrition-based strategies, including anti-inflammatory foods, essential supplements, and lifestyle habits, that may help reduce pain and support overall wellness for those living with endometriosis.