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.

09/03/2026

Unpopular opinions from a dietitian 🚨

Brandy’s sharing the hard truths that might tick you off… but could also change your health for good:

1️⃣ You can’t out-exercise or out-supplement a bad diet
2️⃣ GLP-1 meds don’t teach sustainable habits
3️⃣ Weekend food binges can undo weekday progress
4️⃣ Diet soda ≠ healthy alternative
5️⃣ Motivation doesn’t come first—action does 💪

The good news? You don’t have to figure it out alone.

✨ Our Nutrition 4 Weight Loss Foundations program starts the week of September 22 and is designed to help you build real habits that support lasting weight loss, balanced blood sugar, better energy, and improved health — without crash dieting.

Ready to stop starting over and finally create a plan that works? 💙

👉 Save your spot today! https://www.weightandwellness.com/courses/nutrition-4-weight-loss-foundations

09/02/2026

🍎 Want your kids to get more excited about real food? Try getting excited about it with them.⁠
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Instead of pushing his kids to try an apple, Captain of takes a different approach:⁠
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✨ “Wow, this is the best apple I’ve ever had!”⁠
✨ “It’s so sweet!”⁠
✨ “Did you know they harvest these in October?”⁠
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That genuine enthusiasm can turn an everyday apple into something your child is curious about trying, too.⁠
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And they’ve seen it work beyond their own families. After Captain sent apples to his daughter’s preschool, three different parents told him their children came home asking to eat apples. 🍎⁠
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In this episode of Dishing Up Nutrition, Captain and Cat share how they’re making real food exciting for kids by telling the stories behind it—where it grows, who grows it, and why it’s worth exploring.⁠
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🎧 Want more ideas for helping kids build curiosity around real food? https://www.weightandwellness.com/resources/podcast/talking-kids-nutrition-captain-and-cat

Grass-fed. Grass-finished. 100% grass-fed. What does it all mean?! 🥩🤔If you’ve ever stood in front of the meat case wond...
08/31/2026

Grass-fed. Grass-finished. 100% grass-fed. What does it all mean?! 🥩🤔

If you’ve ever stood in front of the meat case wondering what you’re actually buying, you’re not alone.

In this episode of Dishing Up Nutrition, Matt Meyer of breaks down what to look for when buying grass-fed beef—and why he recommends looking beyond the front of the package to understand how the cattle were actually raised.

His first shopping tip? Look for “100% grass-fed.” Then learn about the practices behind the brand or shop somewhere you trust to help answer your questions.

🎧 Want to know what you’re really getting for your grocery dollars? https://www.weightandwellness.com/resources/podcast/talking-beef-matt-maier-thousand-hills

Can’t fall asleep? Waking up at 2 a.m.? Or is your brain still working through tomorrow’s to-do list when your head hits...
08/30/2026

Can’t fall asleep? Waking up at 2 a.m.? Or is your brain still working through tomorrow’s to-do list when your head hits the pillow? 😴

The right sleep support may depend on why you’re struggling in the first place.
Here are 5 sleep supplements our dietitians recommend considering:

🌙 Magnesium Glycinate — a foundational option for general sleep support, muscle relaxation, restless legs, and nighttime charley horses.
🧠 L-Theanine — may help quiet a racing mind without making you feel drowsy. It can also pair well with magnesium when you feel “exhausted but wired.”
💤 5-HTP — may support both sleep and mood because your body uses it along the pathway to make serotonin and melatonin.*
☀️ Vitamin D3 — low vitamin D levels are linked with poor sleep quality, so this is one to test, not guess.

Which one is right for you? Read the full blog for our dietitians’ guide to matching sleep supplements with your specific sleep challenges. https://www.weightandwellness.com/resources/articles/best-sleep-supplements

🛒 PLUS: There’s still time to save! NutriKey Sleep Support products are 15% off through August 31. Shop the sale before it ends tomorrow! 🌙 https://nutrikey.net/collections/product-of-the-month

*5-HTP can interact with medications that affect serotonin. Talk with your healthcare provider before using it if you take these medications.

If you’ve been working hard to lose weight but feel like your body isn’t responding the way it used to, insulin resistan...
08/27/2026

If you’ve been working hard to lose weight but feel like your body isn’t responding the way it used to, insulin resistance could be part of the puzzle.

When cells stop responding well to insulin, your body produces more of it—and chronically high insulin signals your body to store fat rather than burn it. You might notice stubborn belly weight, constant hunger or sugar cravings, or that afternoon energy crash.

The encouraging part? Insulin resistance is reversible. 🙌

Instead of another quick fix, start with the basics: balanced meals with animal protein, healthy fat, and nutrient-rich carbohydrates from plants. Add regular movement and quality sleep, and you can start supporting steadier blood sugar and a healthier metabolism.

👉 Read the full blog and learn how insulin resistance works, the signs to watch for, and practical ways to start restoring your metabolism. https://www.weightandwellness.com/resources/articles/insulin-resistance-blame-your-slow-metabolism

Ready for more hands-on support? Our 12-week Nutrition 4 Weight Loss program teaches you how to put these real-food principles into practice, and new students receive two 1:1 counseling sessions with a nutritionist or dietitian.

⏰ Early Bird Special ends August 31! Sign up for Nutrition 4 Weight Loss and get the support you need to get started. https://www.weightandwellness.com/courses/nutrition-4-weight-loss-foundations

Back-to-school lunch packing doesn’t have to mean another sandwich! 🎒🍎⁠⁠The secret to a satisfying school lunch? Include...
08/26/2026

Back-to-school lunch packing doesn’t have to mean another sandwich! 🎒🍎⁠
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The secret to a satisfying school lunch? Include protein + healthy fat + real-food carbohydrates to support steady energy, focus, and mood throughout the school day.⁠
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Try one of these three kid-friendly ideas:⁠
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🌯 Turkey roll-ups — Roll turkey and avocado in a tortilla, slice into pinwheels, and add peaches and carrots.⁠
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🍢 Summer sausage kabobs — Thread bite-sized summer sausage, cheese, and colorful produce onto skewers for a fun, hands-on lunch.⁠
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🍗 Chicken drumsticks — Pack leftover baked chicken legs with carrots, celery, guacamole, and grapes.⁠
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Want more real-life lunch combinations, snack ideas, recipes, and packing tips? https://www.weightandwellness.com/resources/articles/five-healthy-school-lunch-ideas
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Which lunch would your child choose first? Tell us below! 👇

🎉 Exciting news, Minnesota! The State Fair is opening this Thursday, and we've got the ultimate guide to all the delicio...
08/25/2026

🎉 Exciting news, Minnesota! The State Fair is opening this Thursday, and we've got the ultimate guide to all the delicious gluten-free food items you can enjoy!⁠ ⁠ ⁠

🌽🍦 From savory snacks to sweet treats, there's something for everyone. Check out our complete list of gluten-free options courtesy of at the fair and get ready to feast safely and happily! 🎡🍴⁠ ⁠

👉 Get the link to the Gluten-Free Food Guide: https://twincitiesrock.org/statefair/list

We’re proud to sponsor the ROCK booth at the Minnesota State Fair! 💚ROCK stands for Raising Our Celiac Kids, a support g...
08/24/2026

We’re proud to sponsor the ROCK booth at the Minnesota State Fair! 💚

ROCK stands for Raising Our Celiac Kids, a support group that is especially close to home for our team. Our own registered dietitian, Cassie Weness, has two children with celiac disease and has personally spent time working at the group’s State Fair booth.

We’re honored to stand behind Cassie and ROCK as they support families raising children with celiac disease. Be sure to stop by the booth, say hello, and help us celebrate this wonderful community!

Try keeping a few easy options on hand:🍗 Protein: Rotisserie chicken, hard-boiled eggs, cottage cheese, Greek yogurt, or...
08/23/2026

Try keeping a few easy options on hand:

🍗 Protein: Rotisserie chicken, hard-boiled eggs, cottage cheese, Greek yogurt, or nitrate-free deli meat
🥑 Healthy fat: Avocado, nuts, nut butter, olive oil, or full-fat yogurt
🥦 Real-food carbohydrate: Frozen vegetables, berries, fruit, beans, or potatoes

Choose one from each category, put them together, and call it a meal. A snack plate, smoothie, or reheated leftovers absolutely counts!

Creating a few go-to combinations can reduce decision fatigue and make balanced eating easier—even on your busiest or lowest-energy days.

What simple meal do you keep on repeat? Share it below! Then click the link in our bio to listen to the full Dishing Up Nutrition episode about ADHD and eating challenges.

🎧 https://www.weightandwellness.com/resources/podcast/adhd-and-eating-challenges

Peach season just got even sweeter! 🍑🔥Grilling peaches brings out their natural sweetness and adds a delicious carameliz...
08/20/2026

Peach season just got even sweeter! 🍑🔥

Grilling peaches brings out their natural sweetness and adds a delicious caramelized flavor. Top them with warm, full-fat cream cheese, a drizzle of pure maple syrup, and crushed walnuts or pecans for an easy summer treat that feels extra special.

This gluten-free recipe makes four servings and comes together with just five simple ingredients—perfect for backyard dinners, weekend gatherings, or whenever you’re craving a naturally sweet dessert.

Ready to fire up the grill? Get the full Grilled Peaches & Cream recipe! https://www.weightandwellness.com/resources/recipes/grilled-peaches-and-cream

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