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Nutritional Weight & Wellness

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Saint Paul, MN
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.

09/11/2025

🍂 Fall is the season for fresh starts! Our Nutrition 4 Weight Loss Foundations program kicks off September 23—and you can join us in person or online.⁠
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This isn’t about counting calories or cutting out everything you enjoy. It’s about fueling your body with real food, steadying energy, kicking cravings, and building habits that actually last. 💪🥩🥦⁠
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Because when you focus on health (not restriction), you feel your best—through the holidays and beyond. 💚⁠
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✅ 12 weeks with expert dietitians & nutritionists⁠
✅ Weekly live classes (choose in-person or virtual)⁠
✅ Sustainable, real-food habits that work for everyday life⁠
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👉 Secure your spot now and start feeling amazing this fall! https://www.weightandwellness.com/classes/nutrition-4-weight-loss-program

09/10/2025

🔥 Did you know protein actually makes your body burn more calories?⁠
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Here’s how it works: when you eat protein, your body has to work harder to digest it compared to carbs or fats. That extra effort = more calories burned (up to 30% more after a protein-rich meal).⁠
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That’s why women who consistently eat enough protein not only feel more satisfied, but also experience a real metabolism boost that supports weight loss and long-term health. 💪⁠
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✨ Bottom line: Protein isn’t just about muscle—it’s your metabolism’s best friend.⁠
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👉 Curious how much protein you need each day and how to fit it in? Check out our latest article for the full scoop. https://www.weightandwellness.com/resources/articles-and-videos/why-women-need-protein-weight-loss

And if you’re ready to learn exactly how to use protein (and real food in general) to fuel weight loss, manage cravings, and feel your best—our Nutrition 4 Weight Loss Foundations program starts again this September! 🎉

✔️ 12 weeks of classes with our expert nutritionists
✔️ Learn how food impacts metabolism, hormones & cravings
✔️ Practical tools to make real change that lasts

👉 Spots are filling up fast—learn more and save your seat! https://www.weightandwellness.com/classes/nutrition-4-weight-loss-program

09/09/2025

Here's a viral trend our dietitian Teresa can get behind! 🙌

This Ground Beef, Sweet Potato, Cottage Cheese, and Avocado Bowl is not only delicious but perfectly balanced! 🍽️ With 42g protein, 35g carbs, and 29g fat, it’s the kind of meal that fuels you for hours without compromising on taste. 💪

Here’s how to make it:

Brown 2lbs of 100% grass-fed beef with 1 1/2 tsp salt, 2 tsp paprika , 2 tsp chili powder, 2 tsp garlic powder and 2 tsp onion powder.

Use frozen sweet potatoes for a quick shortcut (or roast them in the air fryer!). Toss in avocado oil with 1/2 tsp salt, 1/2 tsp paprika and 1/2 tsp garlic powder.

Mash 1/2 avocado.

Add 1/3 cup cottage cheese.

Drizzle with 2 tsp honey and sprinkle red pepper flakes for an added kick. 🔥

Perfect for weekly meal prep or when you need a satisfying lunch that’s easy to whip up!

Tell us, are you team cottage cheese? Yes or no? 👇

09/07/2025

💤 Did you know? Just one bad night of sleep can cause your blood sugar to spike by 10 points the next morning.

That explains why you may crave that extra-sweet latte or carb-heavy breakfast after tossing and turning all night—it’s not just willpower, it’s biology. Poor sleep throws your blood sugar off balance, which fuels cravings, drains energy, and even makes it harder to maintain a healthy weight.

The good news? Small changes in nutrition and sleep habits can break this cycle. 🌙✨

🎧 Tune into our Dishing Up Nutrition podcast for practical, real-food tips to help you sleep better—and feel better the next day. https://www.weightandwellness.com/resources/podcasts/how-improve-sleep

09/04/2025

💬 “In March 2024, I found out I was pre-diabetic... I knew I had to take action, but had no idea where to start.”

That’s when Cathy discovered the Dishing Up Nutrition podcast — and from there, our Nutrition 4 Weight Loss Program.

✅ She found a flexible, online format
✅ Worked one-on-one with a nutritionist
✅ Identified food sensitivities
✅ Balanced her meals
✅ Reversed her blood sugar levels
✅ And got off blood pressure meds after nearly a decade

She didn’t aim for perfection — just progress, consistency, and a willingness to reset when life got busy.

✨ “The support, tools, and guidance truly changed my life — and I’m incredibly grateful.”

🎉 Ready to take control of your health, too?
📆 Our next Nutrition 4 Weight Loss Foundations sessions start this September — online and in-person options available!
🔗 Sign up: https://www.weightandwellness.com/classes/nutrition-4-weight-loss-program

09/03/2025

🍎 Back-to-School Lunchbox Upgrade! 🍱✏️

Say goodbye to boring sandwiches and hello to lunches kids (and parents!) will actually look forward to:

Turkey Roll-Ups 🥪
Sausage Kabobs 🍢
Juicy Chicken Legs 🍗
Hearty Chili 🍲
Creamy Chicken Salad 🥗

But that’s not all! 🙌 We're also sharing:

✅ Easy prep + packing tips to save time
✅ Real-food swaps that keep kids energized all day
✅ Ideas for adding variety so lunches never get boring

✨ Ready to make school lunches simple, healthy, and stress-free?
👉 https://www.weightandwellness.com/resources/articles-and-videos/five-healthy-school-lunch-ideas

09/01/2025

✨ Happy Labor Day from all of us at Nutritional Weight & Wellness!

Today we celebrate the hard work, dedication, and resilience of our community—whether that’s in your career, at home, or in taking steps toward better health. 💪

We hope your day is filled with rest, good food, and time with loved ones. You’ve earned it! ❤️

08/31/2025

✏️ Back-to-School Lunch MVP: Chicken Salad Supreme!

This nutrient-packed twist on classic chicken salad is school-lunch perfect—loaded with protein, crunch, and a hint of sweetness from apple or grape bites. 🍎🍇

Why we love it for lunchboxes:

⏱ Prep once, pack all week—make a big batch and skip the morning scramble

🥪 Versatile on-the-go—scoop onto greens, wrap in tortillas, or keep it scoopable for picky eaters

Balanced & satisfying—chicken, eggs, fruit, celery, and mayo in one delicious bite

Feeds minds & moods—rich in protein and fat to keep little learners focused

Want all the details so you can make it in under 10 minutes? Click for the full recipe: https://www.weightandwellness.com/resources/recipes/chicken-salad-supreme

08/29/2025

Labor Day grill goals = big flavor, big ease, zero burnout.🔥

Ready to fire up your weekend without the fuss? Our ‘How to Cook: Grilling’ guide shares smart, healthy grilling tips—like resting your meat, mastering veggie char, and choosing lean, flavorful ingredients—that make your cookout both tasty and stress-free. Skip the cleanup hassle, not the flavor!

Get the full low-effort, high-deliciousness grilling rundown here and make this Labor Day your laziest (and tastiest) yet! https://www.weightandwellness.com/resources/articles-and-videos/how-cook-grilling

08/27/2025

😩 Feeling stressed? Your sugar cravings might be making it worse.

Here are 5 reasons your stress loves sugar:
1️⃣ Can intensify anxiety & depression
2️⃣ Zaps brain power 🧠
3️⃣ Causes insomnia 🌙
4️⃣ Affects mood swings 🎢
5️⃣ Sugar withdrawal is real!

It might feel comforting in the moment, but sugar often leaves you with more stress—not less. The good news? With real food swaps and a balanced approach, you can break the cycle.

👉 Read the full blog for solutions https://www.weightandwellness.com/resources/articles-and-videos/sugar-making-you-stressed

08/25/2025

🌽 5 Tips for a Better Farmers’ Market Trip 🌽

Thinking about visiting your local farmers’ market? Here are 5 quick tips from our Dishing Up Nutrition podcast to make the most of it:

1️⃣ Shop Early or Late – Early birds snag the best eggs & produce, while late shoppers often get great deals.
2️⃣ Bring the Right Bags – Reusable totes, insulated bags, or even a wagon make carrying your haul so much easier.
3️⃣ Talk to the Farmers – Ask about how they grow or cook their produce—you’ll walk away with recipes and stories you won’t find at the grocery store.
4️⃣ Plan Ahead – Take a lap around before buying, then plan meals for the week so nothing goes to waste.
5️⃣ Get the Family Involved – Kids are more excited to eat veggies they helped pick out (yes—even Brussels sprouts!).

✨ Farmers’ markets aren’t just about fresh food—they’re about community, flavor, and supporting local growers.

🎧 Listen to the full episode for more tips & inspiration: https://www.weightandwellness.com/resources/podcasts/how-shop-use-farmers-market-veggies

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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