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Learn the connection between what you eat and how you feel. Join us each week as licensed nutritionists and dietitians from Nutritional Weight & Wellness share practical, real-life solutions for healthier living through balanced nutrition. For over 25 years, we’ve helped thousands of clients and listeners discover how real food – animal protein, healthy fat, nutrient-dense carbohydrates – can increase energy, stabilize moods, jumpstart metabolism, eliminate cravings, restore digestion, balance hormones and so much more! For recipes, articles and more, visit us at weightandwellness.com
Episodes

3 days ago
Fourth of July Food Makeover
3 days ago
3 days ago
This Independence Day, ditch the food guilt and keep the fun! In this episode, our registered dietitians Melanie Beasley and Britni Vincent share practical, feel-good strategies to help you enjoy all the holiday favorites, without the sluggish aftermath. From smart swaps for chips and dip to delicious real food recipes, festive hydration ideas, and how to stay mindful (without feeling restricted) at any gathering, you’ll walk away with a game plan to celebrate with joy, not regret!

7 days ago
7 days ago
Could boosting your serotonin levels naturally help manage anxiety? In our latest episode, our registered and licensed dietitian, Alyssa Krejci, discusses the potential benefits of a food-first approach, the importance of regular meals, and the role dietary supplements play in supporting mental well-being.

Monday Jun 23, 2025
Perimenopause and Fatigue: How to Beat This Common Symptom
Monday Jun 23, 2025
Monday Jun 23, 2025
Are you struggling with that relentless fatigue during perimenopause? You’re not alone -over half of women in perimenopause experience this exhaustion, and it’s not about willpower or laziness. In this episode of Dishing Up Nutrition, Leah and Kara get real about why fatigue often appears during these years, from sleep struggles and hormonal shifts to the hidden impacts of skipped meals, excessive caffeine, or insufficient protein and healthy fats. You’ll learn how small changes -like having a balanced bedtime snack, supporting sleep naturally, and rethinking nutrition -can help you reclaim your energy and spark. If you’re ready for solutions grounded in real food, you’ll walk away feeling encouraged and empowered.

Thursday Jun 19, 2025
Flaxseed Facts: Real Benefits & A Few Misconceptions - Ask a Nutritionist
Thursday Jun 19, 2025
Thursday Jun 19, 2025
Curious about the real benefits of flaxseed? In this week's episode of Ask a Nutritionist, our registered and licensed dietitian, Leah Kleinschrodt explains why flaxseeds are more than just a source of Omega-3s. Learn about the fiber advantage and the lignins found in flaxseed that might offer hormonal support. Tune in and discover why flaxseed may deserve a place in your pantry.

Monday Jun 16, 2025
Foods That Help (and Hurt) When You Have A UTI
Monday Jun 16, 2025
Monday Jun 16, 2025
Urinary tract infections (or UTIs) are more than a nuisance-they can be recurring and painful. Join our registered dietitians Melanie Beasley and Britni Vincent in our newest episode of Dishing Up Nutrition as they unravel the connection between your diet, your microbiome, and these infections. Listen now for expert insights regarding what makes UTIs such a frequent issue, and explore how specific foods and supplements can aid in prevention, relief, and recovery.

Thursday Jun 12, 2025
Is Oatmeal Really That Healthy? - Ask a Nutritionist
Thursday Jun 12, 2025
Thursday Jun 12, 2025
Have you ever wondered if your oatmeal breakfast is doing more harm than good? Registered dietitian Amy Crum tackles this question in our latest episode of Ask a Nutritionist as she addresses a listener's question about oatmeal and explores the differences between oat types, their effects on blood sugar, and the surprising findings of recent studies.
Find out this week whether oatmeal is actually as heart-healthy as it's cracked up to be on this must-listen for anyone aiming to maintain blood sugar balance and healthy eating habits!

Monday Jun 09, 2025
How Nutrition Affects Dementia
Monday Jun 09, 2025
Monday Jun 09, 2025
In this eye-opening episode of Dishing Up Nutrition, licensed nutritionist Kara Carper and registered dietitian Melanie Beasley share how your everyday food choices can help prevent dementia and Alzheimer’s. Learn how sugar, processed carbs, B vitamin deficiencies, and unhealthy fats impact brain health—and what to eat instead.
![Charred Foods and Cancer: Ask A Nutritionist [REPLAY]](https://pbcdn1.podbean.com/imglogo/image-logo/196963/DUN_Podcastatnt2_300x300.jpg)
Thursday Jun 05, 2025
Charred Foods and Cancer: Ask A Nutritionist [REPLAY]
Thursday Jun 05, 2025
Thursday Jun 05, 2025
As we enter the peak of grilling season, Brandy on Dishing Up Nutrition's Ask a Nutritionist tackles a burning question: Do burnt foods cause cancer? Learn about the chemical changes in overcooked foods and get practical advice to reduce risks while enjoying your BBQ favorites.

Monday Jun 02, 2025
Nutrition Secrets to Aging Well
Monday Jun 02, 2025
Monday Jun 02, 2025
You know food matters — but do you know which foods are quietly speeding up aging…and which habits actually help you feel younger, longer? In this episode, dietitians Melanie and Teresa go beyond the basics to share the lesser-known nutrition moves that support strong bones, clear thinking, glowy skin, and real comfort as you age. Plus: why your protein habits might be holding you back, and how to spot inflammation before it shows up as pain.

Thursday May 29, 2025
Do High Histamine Foods Trigger Allergies? - Ask a Nutritionist
Thursday May 29, 2025
Thursday May 29, 2025
If you deal with allergies and wonder whether foods like wine, cheese, or leftovers are making things worse, this episode is for you. Alyssa, a licensed dietitian, explains the link between histamine in food and allergy symptoms: when it matters, and what you can do nutritionally to feel better— without unnecessary food restrictions.