Dishing Up Nutrition artwork

Dishing Up Nutrition

797 episodes - English - Latest episode: about 12 hours ago - ★★★★ - 8 ratings

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

Nutrition Health & Fitness
Homepage Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed

Episodes

Going Sugar-Free: How Quickly Can You See Results? - Ask a Nutritionist

March 28, 2024 13:00 - 7 minutes - 17.6 MB

If a person starts eating only real food and gives up sugar, how long will it be until you see results like less inflammation? Join Leah this week as she explains the timeline for evidence-based insights, signs of improved health to look out for and when you can potentially expect them on this week's episode of Ask a Nutritionist.   

Getting Ultra Processed Foods Out & Why

March 25, 2024 13:00 - 32 minutes - 74.8 MB

Ultra-processed foods make up about 71% of foods in the average grocery store, so the task of eating real, whole foods can be quite a challenge when faced with foods designed for convenience and to hit the mouthfeel that makes it hard to stop at just one. In today’s show, our dietitians discuss the connection between eating ultra-processed foods and the ripple effects it has on our health. They explain what makes a food ultra-processed and provide some motivating reasons why you might start ...

Exploring Nutritional Yeast and Protein Portions - Ask a Nutritionist

March 21, 2024 13:00 - 9 minutes - 21 MB

While we touch on the importance of accurately measuring protein, the star of this episode is nutritional yeast - a versatile superfood that can transform your meals and your health. Whether you're exploring dairy-free alternatives or looking to increase your nutritional intake, this episode is packed with insights and tips on making the most of nutritional yeast's benefits. 

Digestive Enzymes: Everything You Need to Know - Ask a Nutritionist

March 18, 2024 13:00 - 18 minutes - 43.4 MB

What are signs you need a digestive enzyme supplement? Join Britni in this episode of Ask a Nutritionist and learn the crucial roles that digestive enzymes and stomach acid play in your health. If you are dealing with digestive discomfort or simply striving for better health, this episode is your guide to the benefits of understanding and supporting your digestive enzymes.

The Role of Diet & Lifestyle in Type 2 Diabetes - Ask a Nutritionist

March 14, 2024 13:00 - 11 minutes - 25.4 MB

This episode focuses on exploring how diet and lifestyle choices impact the development and management of type 2 diabetes.

Headaches & Migraines

March 11, 2024 13:00 - 32 minutes - 74.3 MB

Whether you or someone you love is having occasional nuisance headaches or debilitating migraines, those of us who experience these know how life disrupting they can be. As dietitians, our job is to help do the digging to figure out the root cause your symptoms are actually stemming from. In today’s show, we’ll cover possible causes for headaches and migraines, common food triggers you may want to avoid, solutions for if you feel a headache or migraine coming on, and what a brain-supporting ...

Strategies for a Healthy Weight and Gut - Ask a Nutritionist

March 07, 2024 13:00 - 17 minutes - 40.5 MB

Here at Nutritional Weight and Wellness, we often talk about healthy ways to lose weight. But what about when you need to gain weight in a healthy way? It's not just about eating more calories.  Learn how to help manage your weight with diet, particularly in regards to Hashimoto's Disease - an autoimmune condition that damages the thyroid - and how important gut health is to maintaining a healthy weight with Britni in this week's episode of Ask a Nutritionist. 

Healing Fast After Surgery

March 04, 2024 13:00 - 35 minutes - 82.1 MB

Americans undergo an average of nine surgical procedures in their lifetime, so today, we’re sharing tips and tools on how to eat real food and support your body for the best possible surgical recovery. If you haven’t had a surgical procedure yet, odds are that something will arise in the future, even if it’s just a minor procedure. Both of our co-hosts for this show have had major surgeries and know firsthand what the typical recommendations are that your surgeon and nursing staff tell you t...

Real Food Nutrition: the What, Why, and How of Ditching Calorie Counts - Ask a Nutritionist

February 29, 2024 13:00 - 9 minutes - 8.92 MB

Here at Nutritional Weight and Wellness, we believe in eating real food. But what does that mean? Do you have to track your protein and calorie intake as extensively as other eating plans?  Join Brandy as she navigates the finer details of this type of nutrition, and learn to understand how you are able to free your diet and free your mind by eating real food.     

Family History of Heart Disease? (Eat This, Not That)

February 26, 2024 13:05 - 33 minutes - 76 MB

To close out the month of February and American Heart Month, we have an episode on heart health. How many of you know that heart disease is likely lurking somewhere in the depths of your genetic code? Today, our dietitians want to shed some light on what real food can do to help mitigate some of that underlying risk. We’ll talk about how your lifestyle factors can make a difference in your health history, what foods to avoid, what some healthier food swaps might be, and the nutrients to incl...

Selenium: Understanding the benefits and sources - Ask a Nutritionist

February 22, 2024 13:00 - 12 minutes - 27.7 MB

Today's episode of Ask a Nutritionist is about the lesser-known world of selenium. Dietitian Leah Kleinschrodt reveals how this crucial little mineral powers your thyroid, boosts immunity, and much more. Discover the surprising sources of selenium and learn practical tips to take advantage of its health benefits. Tune in!

Worried About Osteoporosis?

February 19, 2024 13:00 - 35 minutes - 27.9 MB

Are you at risk for bone thinning and osteoporosis? Fortunately, we’ve been able to help many clients make progress in strengthening their bone health with nutrition, key supplements, and lifestyle habits. Today, our dietitians will give you practical tips to incorporate into your life and will share a recent success story from one of our nutrition educators to put your worries at ease. You can support your bones with nutrition, even after an osteoporosis or osteopenia diagnosis, and we’ll s...

Raw Honey vs Processed Honey - Ask a Nutritionist

February 15, 2024 15:25 - 15 minutes - 12.3 MB

Today's episode is perfect for anyone looking to "sweeten" their diet with knowledge!  Join Monica as she explores the essential differences between raw and processed ("normal") honey, how each impacts health, and even looks into the truth about honey's suitability for infants and diabetics on this week's installment of Ask a Nutritionist!

Teens In Crisis – Food To The Rescue

February 12, 2024 13:00 - 34 minutes - 26.5 MB

There’s been a rise in mental health issues for teens over the past decade and parents are looking for ways to help their teens feel better. In this episode, our dietitians will discuss a couple reasons why teens might be experiencing anxiety and depression while offering ideas on things to do nutritionally to help support their mental health during challenging times. We’ll cover specific examples of how food can effect mood and what habits can create a more balanced baseline for the brain d...

Boosting Hair Health - Nutritional Solutions for Hair Loss and Regrowth - Ask a Nutritionist

February 08, 2024 13:00 - 21 minutes - 16.6 MB

In this second of a special two-part episode of Ask a Nutritionist, Brandy reviews diet strategies, nutrients and supplements to maintain and promote healthy hair growth. Learn to identify behavioral triggers and food sensitivities that may impact the health of your hair, and how to counteract that with ways to care for your gut health, stress management, and changes to your diet.  Be sure to catch up with part one of this series, found in last week's episode of Ask A Nutritionist - Reason...

Overcoming Prediabetes With Real Food

February 05, 2024 13:00 - 33 minutes - 25.5 MB

Have you recently been to the doctor and been told that your fasting blood sugar numbers started creeping up a bit too high? Did your doctor or nurse say that your blood sugar numbers were in the prediabetes range? How does eating real food that you buy at the grocery store and prepare in your own kitchen help to reverse prediabetes? In today’s show, we’ll cover what we want those blood sugar ranges to be, why your blood sugars might be elevated, the risk factors involved with you have high ...

Reasons Why You Might Be Losing Your Hair - Ask a Nutritionist

February 01, 2024 13:30 - 24 minutes - 20.1 MB

In this first of a special two-part episode of Ask a Nutritionist, Brandy addresses common concerns about hair loss, and explores a few reasons why one might experience thinning hair or hair loss.  Learn the important nutritional needs your body has for maintaining healthy hair, and how diet, lifestyle, and health conditions can impact hair health.    

All About Fat

January 29, 2024 13:00 - 41 minutes - 31.7 MB

Like the title, today’s show is all about fats! Dietitians Leah and Teresa are going to discuss the good fats, the bad fats, WHY we need fats in the first place, what fats help with weight loss, the best fats to cook with, what to look for on the label when buying products in the store, and how to include healthy fats in your meals and snacks. This will be an episode you’ll want to bookmark as a helpful resource when upleveling your pantry and when creating a balanced, real-food eating plan ...

Understanding and Overcoming Food Cravings - Ask a Nutritionist

January 25, 2024 15:18 - 10 minutes - 8.96 MB

This podcast often talks about sugar cravings, but what about when you crave other things? What causes you to reach for the dark chocolates, avocados, or that bag of nuts even after eating a well-balanced meal? Find out about why you crave what you crave, what you can do about it, and get your serotonin kick with Kristi on this week's episode of Ask a Nutritionist. 

Why Good Carbs are Necessary

January 22, 2024 13:00 - 32 minutes - 24.2 MB

Have you ever been on a diet where after a month or two, it left you feeling crabby with cravings or low energy? Today, we’re going to talk about a key component to add to your lifestyle (rather than restrict) that helps you lose weight in a sustainable way, if weight loss is your goal. Our dietitians are talking about why eating real, whole food carbs are necessary for weight loss and well-being, plus they will give you tips and ideas on how to incorporate vegetables and fiber into your mea...

Salt: Understanding the Types, Benefits, and Selection - Ask a Nutritionist

January 18, 2024 15:19 - 10 minutes - 8.9 MB

There are many different types of salt available to the average grocery shopper. Iodized salt, unrefined salt, sea salt - what do all of these labels mean, what types are best for your food, and how can it benefit your health? Understanding the varieties of salt available at any grocery store can be overwhelming - and Amy is the nutritionist ready to break it all down for you in this week's episode of Ask a Nutritionist. 

Protein Power For Weight Loss

January 15, 2024 15:00 - 29 minutes - 22.7 MB

Today our dietitians are sharing information about the powerhouse nutrient for weight loss: protein! We’ll share why protein is important, how much protein you need for your weight loss goals, what sources of protein to choose from, and ideas on how to incorporate protein into your meals and snacks.

Eggs: Understanding health benefits, cholesterol, and which to buy - Ask a Nutritionist

January 11, 2024 15:21 - 15 minutes - 13.8 MB

Join Britni in this week's episode of Ask a Nutritionist as she breaks down the egg essentials: the health benefits of eggs, what the latest research indicates when it comes to egg consumption and cardiovascular diseases, and what certifications to look for when shopping in order to get the most out of your eggs.   

Why You’re Craving Sweets (and what to eat when you do) - Ask a Nutritionist

January 04, 2024 15:17 - 22 minutes - 18.5 MB

It can be tough to resist those sugar cravings - especially around the holiday season. Join Brandy in this week's episode of Ask a Nutritionist to learn all about where these cravings come from, how to address and understand them, and healthier, more balanced alternative foods for when you still want to scratch that sugary itch. 

Why Does Eating Protein or Vegetables First Give You Better Weight Loss?

January 01, 2024 14:00 - 38 minutes - 30.6 MB

Today, we have an interesting take on blood sugar balance and weight loss: food sequencing! Does the order of the food you eat in a meal influence how much weight you can lose? Does eating vegetables and protein first before grain carbohydrates affect your blood sugar levels and insulin resistance? And can you make your own GLP-1 nutrient, which can assist with weight loss? Our dietitians tackle these questions plus give you tips on things to try at mealtimes, especially if weight loss is yo...

Foods to Heal Broken Bones Faster - Ask a Nutritionist

December 28, 2023 15:17 - 9 minutes - 7.52 MB

Can your diet dramatically impact the healing process of broken bones? We're diving deep into the world of nutrition to explore which foods and supplements can accelerate healing and strengthen your bones. From the power of protein to the magic of minerals, get ready to be enlightened with practical, science-backed nutritional advice. Don't miss this opportunity to learn how the right food choices can not only nourish your body but also aid in a quicker, more efficient recovery on this week'...

Is You Heartburn Back?

December 25, 2023 13:38 - 38 minutes - 30.8 MB

Have you been finding yourself reaching for the Tums or the Prilosec more often lately? Are you starting to feel those familiar, dreaded sensations again: the burning or aches in your chest or throat, the sour or acidic taste in your mouth? Do you think twice about laying down on the couch or trying to go to bed early because you’re just not sure how your stomach and throat are going to feel? In this show, our dietitians will be putting on their detective hats to help you figure out why your...

How to Choose Healthy Cookware - Ask A Nutritionist

December 21, 2023 15:01 - 11 minutes - 9.2 MB

Are you looking to get the most out of your cookware? Teflon and nonstick pans were once a staple of the midcentury family kitchen. But how did the manufacturers manage a nonstick coating? Learn about the risks of Teflon and the PFA chemicals used to treat these types of cookware - and discover the many varieties of safer coating alternatives with Monica on today's episode Ask a Nutritionist!

Why Is My LDL Cholesterol High?

December 18, 2023 15:25 - 41 minutes - 33.3 MB

Have you recently been to the doctor for cholesterol bloodwork and did your LDL cholesterol come back elevated? In this show, our dietitians go over what each number means in your lipid panel to determine your risk for heart issues with a special focus on LDL cholesterol. They will give you tips on nutritional and lifestyle techniques you can use for better heart health and improved cholesterol numbers as well as share some client success stories to give you encouragement. Bring your lab res...

Food Prep on the Go - Ask a Nutritionist

December 14, 2023 15:09 - 16 minutes - 14.3 MB

These days we are busier than ever, and taking the time to cook a good and balanced meal doesn't always get the priority it deserves - or even seem possible. Join Kristi on this week's episode of Ask a Nutritionist and learn some helpful tips on how to get some quick healthy meals ready for the coming week - and spend less time in the kitchen while you're at it.  

Foods To Help With Swelling & Lymphedema

December 11, 2023 15:31 - 38 minutes - 45.7 MB

If you are struggling with swelling or lymphedema we want to share with you some nutritional recommendations we teach to the clients who are struggling with this condition. We’ll talk about what lymphedema is and the foods to eat plus foods to avoid to help support the function of the lymphatic system. We’ll touch on inflammation and ways to use nutrition to help reduce it. 

The Benefits of Dark Chocolate - Ask a Nutritionist

December 07, 2023 15:23 - 10 minutes - 8.04 MB

Dark chocolate: it tastes good and it's good for insulin resistance. But what about the sugar in the chocolate? Are there sweetener alternatives that are healthier? Do the benefits of the chocolate outweigh the sugars? In this week's episode of Ask a Nutritionist, Leah dives deep into the mysteries of dark chocolate and how beneficial this favorite treat truly can be. 

Foods To Manage Holiday Stress

December 04, 2023 15:28 - 39 minutes - 36.1 MB

With the hustle and bustle of the end of the year, how are you going to use your kitchen wisdom to manage holiday stress? In today’s show, we’ll talk about how the food you eat impacts your mood, your resiliency, your sleep, and ultimately your stress levels, during an already stressful time of year. Learn how what you have in your fridge and pantry can be part of your stress reduction plan and get inspired with some meal and snack ideas to help you navigate all the activities and festivitie...

All About Rotisserie Chicken - Ask a Nutritionist

November 30, 2023 15:11 - 7 minutes - 6.05 MB

Rotisserie chickens are tasty, quick and simple. They could be a huge time saver if you're trying to pull together a good meal when you just don't have a lot of time to cook.  But like many convenience foods, are they all that they seem? Join Brandy in this week's episode of Ask a Nutritionist as she discusses what makes a quality rotisserie chicken, what to avoid, and how to prepare one to get the best balance out of your meal. 

Foods To Protect Yourself During Cold and Flu Season

November 27, 2023 15:29 - 38 minutes - 34.9 MB

How often are you getting sick? Do you feel inflamed or feel like you pick up every bug your kids or grandkids bring home? We’ve entered into the cold and flu season, with the added challenge of Covid thrown into the mix. As nutritionists, we believe it is critical during this time to have a steady stream of nutrients going into your body as a preventative measure. On today’s show we’ll tackle the question, “what foods do I need to include in my diet to support my immune system?” and give yo...

What Are The Benefits Of Bone Broth? - Ask a Nutritionist [REPLAY]

November 23, 2023 13:27 - 8 minutes - 11.1 MB

If you haven't heard of bone broth and its many benefits, get ready. Looking to get better sleep? Want to strengthen your skins elasticity? Need an easy source of protein? Try some bone broth. Listen in to this episode of Ask a Nutritionist to learn about how you can improve your health by adding bone broth to your diet.

Tips To Manage Health During The Holidays

November 20, 2023 14:00 - 39 minutes - 59.4 MB

The holiday season is here, but we don’t want to throw caution to the wind for the whole month of November and December. In this show, we’re focusing on practical ways to navigate the holiday season, so you can look back in January and feel good about your weight and your health. How can you enjoy the social gatherings and the nostalgic traditions while still keeping your energy levels, blood sugars, cholesterol numbers, and your weight in a positive range? We’ll give you some food and lifes...

Healthier Coffee Drinks - Ask a Nutritionist

November 16, 2023 15:21 - 9 minutes - 8.49 MB

Coffee and coffeehouse drinks are full of sugar. Tune into this week's episode of Ask a Nutritionist with Britni to learn about healthier alternatives for coffeehouse drinks and sweeteners, and how small changes in your coffee routine can significantly reduce your sugar intake, save you some money - and still remain just as delicious.

The Food Connection To Diarrhea

November 13, 2023 17:38 - 39 minutes - 36.1 MB

Many of our clients come to us with digestive health issues, which includes diarrhea. Not only is this a sign of something going on inside the intestinal tract, it’s super disruptive to every day life! If this is an issue you or someone you love is struggling with, let’s talk about some things you can do with food (hint: probiotics) and what foods to try avoiding (think: sensitivities) to help find relief and heal the gut.  

All About Potassium - Ask a Nutritionist

November 09, 2023 14:48 - 11 minutes - 15.9 MB

Potassium is an essential mineral for life. It's main role in the body is to keep fluid levels normal within our cells. It's also really important for our nerves to be able to send signals around the body and for our muscles to contract properly. Tune into this week's episode of Ask a Nutritionist with Leah to learn all about Potassium and how to get more of it.

Sleep Problems In Perimenopause

November 06, 2023 06:40 - 42 minutes - 96.2 MB

If you are a woman in your late 30s, 40s, or 50s, did you feel like as soon as your hormones started shifting and changing that the quality or quantity of your sleep got worse? You are not alone! The National Sleep Foundation gave a poll in 2022 and 60% of women in America said they only get a good night’s sleep less than half of the time, especially if they were in the perimenopause or menopause age range. Today we’ll cover why this happens and what you can do about it to get your beauty sl...

Vitamin C & D3 for Kids - Ask a Nutritionist

November 02, 2023 05:29 - 14 minutes - 20 MB

Vitamins are a great way to boost immunity, not only for kids but for everyone. As the weather gets colder and exposure to germs and bugs get higher it's important to keep our immune systems strong. Tune into this week's Ask a Nutritionist with Teresa to learn all about vitamins and more for immune health.

Foods For Good Cholesterol

October 30, 2023 06:05 - 41 minutes - 95.5 MB

We’ve done a fair amount of cholesterol shows over the years because it is a big concern for many of our listeners, students, and clients. Cholesterol is a routinely tested health marker that gives you information on what’s going on in your body. What can you do nutritionally to help bring your cholesterol numbers into a good range? What can you do with food to keep your numbers in a positive place if they are already normal? We’ll share some client success stories along with food ideas to s...

Melatonin and Migraines - Ask a Nutritionist

October 26, 2023 06:24 - 14 minutes - 20 MB

Melatonin is a hormone that is made by our bodies. It's used in many bodily functions including the timing of sleep. But it could also be used to treat migraines. Tune into this week's episode of Ask a Nutritionist with Brandy to learn all about how melatonin can affect migraines.

How To Have Anti-Aging Skin

October 23, 2023 11:11 - 41 minutes - 38 MB

We have an appealing show for everyone no matter your age! All of us are going through the aging process, but today we are talking about what habits could be prematurely aging your skin. Tune in to learn what you can add in nutritionally to have healthy, hydrated, glowing skin and better overall health.

Increase Good Cholesterol - Ask a Nutritionist

October 19, 2023 07:27 - 11 minutes - 15.4 MB

HDL cholesterol is often referred to as good cholesterol. So higher numbers are good! High HDL cholesterol numbers can lower your risk for heart disease and stroke. Tune into this week's episode of Ask a Nutritionist with Britni to learn all about way to increase your HDL cholesterol.

How To Avoid Menopause Weight Gain

October 16, 2023 06:08 - 42 minutes - 48.2 MB

If you are a female listener between the ages of 40 – 70, chances are you are familiar with the terms perimenopause and menopause. In the United States, about 6,000 women DAILY and more than 2 million women yearly reach menopause. While symptoms vary from hot flashes to mood swings to sleep issues to night sweats and more, today we want to cover the dreaded weight gain during perimenopause and menopause. Tune in to learn the reasons why annoying weight gain occurs during this time of life an...

PEA Supplement For Nerve Pain - Ask a Nutritionist

October 12, 2023 03:28 - 11 minutes - 15.9 MB

Palmitoylethanolamide or PEA is a chemical our bodies use to reduce pain and swelling. PEA can be increased through a proper diet as well as taking certain supplements. Tune into this week's episode of Ask a Nutritionist with Britni to learn all about Palmitoylethanolamide.

Key Nutrients for Weight Loss

October 09, 2023 05:05 - 42 minutes - 96.1 MB

Our bodies need specific vitamins and minerals so we have energy, focus, good moods, and optimal metabolism. Have you ever thought about that? Your body craves nutrient dense foods in order to thrive. Today we’ll have a conversation on real food vs ultra-processed food, key vitamins and minerals your body needs for good metabolism, common symptoms of deficiency, and which foods to incorporate to feel your best.

All About Electrolytes - Ask a Nutritionist

October 05, 2023 11:19 - 18 minutes - 25.8 MB

Electrolytes are minerals that conduct electrical charges in your body. They are important in many bodily functions. Who should be taking them? Tune into this week's episode of Ask a nutritionist with Britni to learn all about electrolytes