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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.

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

01/18/2026

DHA isn’t just a ‘supplement thing’ — it’s in real food too.⁠
⁠
If you want to feed your brain and nerves, remember this simple acronym: SMASH fish⁠
🐟 Salmon⁠
🐟 Mackerel⁠
🐟 Anchovies⁠
🐟 Sardines⁠
🐟 Herring⁠
⁠
These fatty fish naturally contain DHA + EPA, the omega-3s your brain and myelin ‘insulation’ are built from. Free-range eggs, grass-fed meats, and some dairy can add smaller amounts too.⁠
⁠
Plant foods like flax, chia, and walnuts are still great for fiber and healthy fats, but your body doesn’t convert them to DHA very efficiently — so we treat those as a bonus, not the main DHA source.⁠
⁠
In many cases (especially with nerve pain, mood issues, or family history of dementia), our dietitians look at both real food and a quality DHA/fish oil supplement for extra support.⁠
⁠
Want to see how DHA fits into your brain and nerve health plan? https://www.weightandwellness.com/resources/articles-and-videos/what-dha-what-does-it-do

01/16/2026

Did you know that rapid weight loss from GLP-1 weight loss medications (like Ozempic) can lead to significant muscle loss — especially when protein intake is low? 😮 Our dietitians see that when people don’t eat enough protein on these meds, they often lose muscle along with weight, which can slow metabolism and make long-term weight maintenance harder.

If you’re curious about how these drugs work, what the trade-offs can be, and what real-food, sustainable options you have, you’re not alone. Understanding your choices is powerful — especially when it comes to protecting your muscle, energy, and long-term health.

Want support on how to lose weight without losing muscle? Our 2026 Nutrition 4 Weight Loss Foundations program, starting the week of January 19, will walk you through building protein-rich, real-food meals, supporting your metabolism, and creating habits you can actually live with — so you’re focusing on health, not just the number on the scale.

Want details or to save your spot in the 2026 Foundations cohort? 💪✨

https://weightandwellness.lpages.co/jan-2026-foundations/

01/15/2026

Tired of cooking… and then facing a sink full of dishes? 🍽️😅⁠
⁠
Join us for Sheet Pan and One Pot Meals and learn how to get a healthy, delicious dinner on the table without trashing your kitchen in the process.⁠
⁠
In this live demonstration class, you’ll learn:⁠
✅ Simple sheet pan + one pot recipes⁠
✅ Time-saving tips for busy weeknights⁠
✅ How to use tools you already own⁠
✅ Ways to make real food your whole family will actually eat⁠
⁠
📅 Wednesday, January 28, 2026⁠
🕕 6:00–7:15pm Central⁠
⁠
Perfect for anyone who wants less cleanup, less stress, and more real food on the table.⁠
⁠
Register: https://www.weightandwellness.com/classes/cooking-classes
⁠
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.

01/14/2026

🔥 Is your plate calming inflammation… or quietly fueling it?

We're breaking down how everyday food choices can either cool chronic inflammation or keep it blazing — affecting your weight, energy, joints, mood, and more.

These aren’t “diet rules” — they’re realistic shifts that help:
✅ Reduce inflammation
✅ Support metabolism
✅ Steady blood sugar & cravings
✅ Support long-term health

👉 Want to understand why these swaps work and how an anti-inflammatory way of eating can help you finally feel better in your body?

Read the full blog: https://www.weightandwellness.com/resources/articles-and-videos/stomp-out-your-internal-fire-increase-metabolism

01/12/2026

“Food is neither good nor bad—it’s just food. What you eat does not measure your moral character.”

This powerful reminder from Teresa Wagner is your 2026 permission slip to drop the food guilt. Instead of labeling meals as “good” or “bad,” start asking:
👉 Does this help me feel nourished?
👉 Does this support my energy and mood?
👉 Does this move me closer to how I want to feel in my body? 🌟

Ready to put this compassionate mindset into action and get real support with your habits?

Our Nutrition 4 Weight Loss Foundations program starts January 19 (in person + Zoom). For 12 weeks, you’ll focus on real food, realistic changes, and feeling better from the inside out—without perfection, shame, or all-or-nothing rules. 💚

Comment “N4WL” for more info on the program.

DishingUpNutrition

01/11/2026

If you’re always fighting sugar cravings, “hangry” an hour after eating, or crashing every afternoon… it might not be a willpower problem. It might be a protein problem. 🍽️

On our “Eating Enough Protein?” graphic, we highlight some common red flags:
• Sugar and carb cravings
• Hungry soon after eating
• Energy crashes
• Brain fog that makes it hard to focus

In our Dishing Up Nutrition episode, Melanie and Britni explain:
✅ How much protein most women actually need
✅ Why low protein can show up as anxiety, fatigue, and stubborn weight
✅ Simple, real-food ways to get more protein at breakfast, lunch, and dinner

If you see yourself in these symptoms, this episode is for you. 🎧
Listen in and start your own “protein experiment”—your energy, mood, and cravings might feel completely different.

👉 Tune in here: https://www.weightandwellness.com/resources/podcasts/are-you-low-protein-early-signs-watch

01/10/2026

Is your body stressed… even when your mind doesn’t feel that stressed? 🤯

What you eat can quietly turn up (or calm down) your stress response. A real-food meal with protein, healthy fat, and veggies sends your body a “you’re safe, you’re steady” message… while a pattern of sugar and processed carbs can send a very different signal: “We’re in danger—release more cortisol.”

And here’s the surprising part:
Your body doesn’t really distinguish between stress from a chaotic workday and stress from a blood-sugar roller coaster. It reacts in a similar way—more cortisol, more insulin, and over time, more weight around the middle and more fatigue.

If you’ve been thinking:

“Why am I gaining in my midsection?”

“Should I get my cortisol tested?”

“Can changing my food actually help my stress?”

…this week’s Ask a Nutritionist episode with Britni is for you. She breaks down what cortisol is, how it connects to weight, and how real, simple meals can support a calmer stress response—without “perfect eating” or extreme rules.

🎧 Listen here: https://www.weightandwellness.com/resources/podcasts/how-does-cortisol-relate-weight-ask-nutritionist-replay

Then tell us in the comments: what’s one real-food change that helps you feel more steady during a stressful week? 💛

01/09/2026

🌟 Ready to unlock a natural weight loss secret for 2026? 🏋️‍♀️

GLP-1 is a powerful hormone that helps control appetite, support blood sugar balance, and promote fat loss—but you don’t have to take a weight loss medication to benefit from it. 🙅‍♀️💊

Our dietitians are talking about:
🧠 What GLP-1 is and how it works
🥗 How real food (especially protein + fiber) can help support GLP-1 naturally
💚 Why focusing on healing your body often leads to weight loss as a side benefit

And if you’re ready to put these ideas into practice with real support, our 2026 Nutrition 4 Weight Loss Foundations program starts January 19 (in person + Zoom). For 12 weeks, you’ll get a clear real-food plan, weekly coaching, and a focus on how you feel—energy, cravings, sleep, mood—not just the scale.

➡️ Comment “GLP-1” and we’ll send you the link to learn more about how these meds work, their side effects, and how to support GLP-1 naturally.

➡️ Comment “N4WL” for details on our January 19 Nutrition 4 Weight Loss Foundations start.

Let’s make 2026 the year of sustainable, real-food weight loss—not quick fixes. 💪🥦

GLP1Naturally Nutrition4WeightLoss RealFoodNutrition 🌱

01/08/2026

To say thank you to our amazing community, our NutriKey Customer Appreciation Sale starts TODAY and runs through Sunday! 🎉💚

If you’ve been thinking about stocking up on the tools that support your real-food habits—like our NutriKey Wellness Whey and Paleo Protein for easy-on-the-go protein, or Key Collagen for joints, bones, and skin—this is your moment to save while you refill your favorites.

Our supplements are designed to complement a real-food lifestyle with quality ingredients and thoughtful formulations—not replace it—so you can get more protein, more nutrients, and more support in your day without ultra-processed shakes or long ingredient lists.

🛒 Shop the sale here through Sunday: https://nutrikey.net/collections/nutrikey-collection-sale

Tell us in the comments: which NutriKey product are you stocking up on first? 💊✨

01/07/2026

🌟 Ready to transform your relationship with food and feel better in 2026—not just lighter on the scale? 🍎💪

Our Nutrition 4 Weight Loss Foundations program starting January 19, 2026 is designed to help you do exactly that.

Say goodbye to calorie counting and restrictive diets. Our approach focuses on real, wholesome food that supports healing first—so weight loss can follow naturally. No deprivation, just satisfying meals and simple, practical tools you can use for life.

In Nutrition 4 Weight Loss, you’ll get the information, tools, and support to help you:
✔️ Experience less bloating, heartburn, constipation, and diarrhea
✔️ Improve mood swings, anxiety, and low moods
✔️ Increase energy levels
✔️ Reduce headaches and insomnia
✔️ See wins beyond the scale

Let’s make healthy eating joyful and sustainable this year. 🥦🍽️

Classes start January 19—comment “N4WL” and we’ll send you a link with all the details!

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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