Dishing Up Nutrition

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.

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.

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.  

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. 

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!

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.

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.

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.

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.

Fuel your workouts the smart way! In this episode of Dishing Up Nutrition, dietitians Leah Kleinschrodt and Brandy Buro break down how to eat and hydrate to get the most from your movement — whether you're lifting weights, running, biking, or playing pickleball. Learn how timing, real food, recovery, and even electrolytes can make a big difference in your energy, strength, and results.

Confused about electrolytes? Whether you're eating real food, working out hard, or just feeling low energy, this episode helps you navigate the sea of electrolyte formulas — from sodium and magnesium to what to watch for on ingredient labels.

In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent break down everything you need to know about Continuous Glucose Monitors (CGMs) — what they are, how they work, and why they're not just for diabetics. Learn how tracking your blood sugar in real-time can reveal surprising insights about your food, sleep, exercise, and stress — and how it can help you make smarter, personalized health choices.

Is it possible to support better vision simply by changing what you eat? In this episode of Ask a Nutritionist, Britni Vincent, RD, LD, breaks down the best foods and nutrients for healthy eyes. From omega-3 fatty acids to vitamin A, she shares what your eyes really need — and how real, whole foods can make a real difference. Britni also offers simple ways to upgrade your meals, plus supplement tips if you need extra support.

Feel like your metabolism is broken? You're not alone - and it's not hopeless. In this episode of Dishing Up Nutrition, licensed nutritionists Kara Carper and Brandy Buro debunk metabolism myths and walk you through real, doable steps to reset and repair a sluggish metabolism and take back control of your weight. 

Ever wondered where dietitians turn for trusted nutrition advice during pregnancy, postpartum, and when feeding their little ones? In this episode of Ask a Nutritionist, Leah Kleinschrodt shares top resources recommended by multiple dietitians at Nutritional Weight & Wellness. From books and blogs to social media accounts and expert tips, we're covering the best go-to guides for nourishing both moms and kids. Whether you're expecting, breastfeeding, or navigating mealtime with toddlers, this episode is packed with practical, real-food wisdom to support you every step of the way!

It might be water retention. In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro break down what water weight really is, what causes it - from salty foods to hormone changes - and how to naturally reduce it. Learn real-food solutions to minimize swelling, support circulation, and feel more comfortable in your body.

Need faster, healthier weeknight dinners? Chef and culinary nutrition educator Marianne Jurayj shares easy kitchen shortcuts to help you get nutritious meals on the table without stress. From prepping proteins ahead to using your slow cooker, instant pot, and air fryer, she's got practical tips to make healthy eating doable—even on the busiest nights.

In this final episode of our 3-part series on menstrual health, we're diving into the later menstruating years - aka perimenopause. If your once-predictable cycle has become irregular, heavier, shorter, or totally unpredictable, you're not alone - and you're not imagining things. Licensed nutritionists Kara Carper and Leah Kleinschrodt unpack what's actually happening with your hormones during perimenopause, why symptoms like sleep struggles, mood swings, and heavier periods can show up, and how nutrition can help you feel more balanced through the transition.

Ever feel like life just gets in the way of eating healthy? You're not alone. In this Ask a Nutritionist episode, licensed dietitian Amy Crum breaks down the biggest challenges- emotional eating, cravings, lack of time - and shares real-life tips to stay on track. From quick meal ideas to smart planning for social events, Amy's got practical, doable advice to help you eat well, even when life gets chaotic.

Thinking about meeting with a dietitian but not sure what to expect? In this episode, licensed dietitians Melanie Beasley and Britni Vincent break down what really happens in a nutrition appointment - from how dietitians are trained, to the common reasons people come to see us, to what makes our approach different from quick-fix diets and generic plans.

Got young athletes in your life? In this episode of Dishing Up Nutrition's Ask a Nutritionist, Registered Dietitian Teresa Wagner tackles a great question from a mom wondering how to fuel her active teens. Teresa dives into what real food nutrition looks like for young athletes - from muscle-building proteins and energizing carbs to hormone-supporting healthy fats. She also shares snack ideas, hydration tips, and smart supplement options (plus a few not-so-great trends she's seeing on the sidelines!). Whether your kid is on the field, in the gym, or just loves to move, this episode is packed with practical, doable ways to help them feel and play their best.

In this informative episode, registered dieticians Britni Vincent and Brandy Buro explain why your gut microbiome—home to trillions of microbes—impacts everything from digestion and immune function to mental health and even weight management. Learn how to identify signs of poor gut health beyond just digestive symptoms, including skin issues, joint pain, anxiety, and food cravings. The hosts share practical strategies for resetting your gut through real food choices, key probiotic-rich foods, and therapeutic supplements.

On this week's episode of Ask a Nutritionist, our dietitian Britni Vincent tackles the timely topic of enjoying brunch without suffering from that dreaded post-meal fatigue. As popular brunch holidays like Easter and Mother's Day approach, Britni shares the secret to sidestepping a food coma through balanced portions and mindful eating, and will show you how to craft a balanced brunch plate that keeps you energized throughout the day and prevents that post-brunch crash. Tune in to our latest episode for a nourishing look at keeping your meals light and lively! 

Fatty liver is more common than you think—and more serious than many people realize. In this episode of Dishing Up Nutrition, dietitians Leah and Theresa break down what fatty liver is, what causes it (hint: it's not just alcohol), and how to actually reverse it through nutrition. Learn what foods are hard on your liver—and which real foods support healing. This episode offers practical, food-first strategies to protect and repair your liver.

Ever wonder what to do after a round of antibiotics wrecks your gut? In this episode of Ask a Nutritionist, Leah, a registered dietitian with Nutritional Weight & Wellness, explains how to restore balance in your gut microbiome after antibiotics—starting during the prescription and continuing after. Learn which probiotics help, how food can support healing, what to avoid (hint: sugar), and why gut TLC matters more than ever.

Are you constantly reaching for that morning coffee? Wondering if your caffeine habit is helping or hurting you? Whether you're a coffee lover, struggling with caffeine addiction, or simply curious about how caffeine impacts your body, this episode offers valuable insights and actionable advice. Learn how to break free from caffeine dependency and find more sustainable ways to energize your day.

Are sugar alcohols actually healthy? In this episode of Ask a Nutritionist, Leah breaks down what sugar alcohols are, how they affect digestion, and whether they really belong in a real food diet. If you're wondering about ingredients like xylitol or erythritol—or just trying to make smarter sweetener choices—this one's for you!

Join us for part 2 of our special Dishing Up Nutrition series about the connection between nutrition and menstrual health! In this episode, registered dietitians Leah and Teresa discuss evidence-based approaches for endometriosis, PCOS, and PMS. Learn how real food nutrition can reduce inflammation, balance blood sugar, and support hormone metabolism. They share practical dietary strategies, supplement recommendations, and success stories to help women find relief from menstrual cycle symptoms.

In this episode of Dishing Up Nutrition's "Ask a Nutritionist" segment, licensed dietitian Brandy Buro offers comprehensive advice on preventing and managing kidney stones through nutrition. Whether you've experienced painful kidney stones in the past or want to avoid them in the future, this episode provides practical, evidence-based strategies to protect your kidney health.

Looking for natural ways to manage ADHD symptoms? This episode explores the powerful connection between what you eat and how your brain functions. Join nutritionists Kara and Brandy as they discuss how food dyes, sugar, and gluten can trigger or worsen ADHD symptoms while sharing practical nutrition strategies that actually help.  Whether you're managing your own ADHD or supporting a child, this episode offers actionable tips to make healthier choices without feeling overwhelmed. Tune in for natural solutions that work!

Craving something sweet but don't want the sugar crash? In this episode, dietitian Brandy Buro shares what nutritionists actually eat when they want treats! Discover guilt-free, delicious recipes like the "no-sugar Snickers bar," creamy fruit "nice cream," and decadent dark chocolate combinations that won't spike your blood sugar or trigger more cravings. Learn the simple secret to satisfying sweets: balancing real-food carbs with healthy fats and protein. These nutritionist-approved indulgences are quick to make, use ingredients you probably already have, and taste absolutely amazing.

Could a compound from certain plants be the key to a healthier metabolism and weight control? Join our licensed dieticians Leah and Brandy as they unravel the science behind berberine, its role in improving insulin sensitivity, and its potential in weight management, as they offer a unique perspective on natural health solutions.

Can you really improve food sensitivities? Is it safe to take probiotics and glutamine long-term? Learn about the differences between food allergies and sensitivities, how to support your intestinal lining, and the role of supplements in maintaining a healthy microbiome.

According to the Journal of the American Medical Association (JAMA), more than half of the population is affected by diabetes or prediabetes. In this episode, we'll answer your questions about diabetes, explaining what it is and outlining the different types, including type 1, type 2, gestational diabetes, and prediabetes. We'll dive into the science behind the bodily processes that contribute to the development of these various forms of diabetes. Additionally, we'll discuss symptoms, which can differ between men and women, the tests you should ask your doctor about, and the potential complications of unmanaged or untreated diabetes. We'll also share nutritional tips to help lower your glucose levels and maintain a healthy blood sugar balance, reducing your risk of developing diabetes or supporting the management of an existing diagnosis. 

Confused about the difference between cholesterol and fats? Overwhelmed by talk about "good" and "bad" cholesterol? You're not alone! Teresa Wagner, one of our registered and licensed dieticians, is here to help demystify these dietary components, untangle these long-standing diet myths and explain why not all cholesterol is "bad" - and help explain how consuming the right fats can support your well-being. 

Are you or have you experienced irregular cycles or severe period pain? Join us as we kick off a series of special Dishing Up Nutrition episodes about the connection between nutrition and menstrual health! In this episode, we lay the groundwork for a healthy, balanced menstrual cycle, why it is important for our health, and how food and lifestyle choices play roles in our monthly hormonal and physical rhythms. We will discuss the reasons for an irregular period, what kinds of pain and discomfort during your menstrual cycle are abnormal, and how inflammation plays a role in our cycle. And we offer ideas of how transitioning to real whole foods and possibly eliminating foods can help you have a more balanced menstrual cycle.  

Hemoglobin is an important, iron-rich protein found in our red blood cells, responsible for transporting oxygen throughout our bodies. In this episode, registered dietitian Britni Vincent shares the causes and impact of low hemoglobin, particularly when linked to iron deficiency. She discusses how to approach this common issue and offers guidance on how to manage it effectively with the help of your healthcare team. Tune in this week for an insightful, educational discussion on how to better understand your body's needs and improve your health.

To continue our conversation on National Heart Month, we're going to be talking all about women's heart health in today's show. Heart disease is the #1 cause of death for women. In this episode, our dietitians will give a basic overview: what does heart health and heart disease actually mean, and how can nutrition play a role? Tune in if you've been diagnosed with high cholesterol, high blood pressure, high blood sugars, or know someone who has been diagnosed with heart disease or has had a heart attack or stroke. We'll share lifestyle and nutrition tips to protect your heart.

Looking to diversify your healthy fats? We'll observe American Heart Month with nutritionist Brandy Buro as she discusses two often-overlooked options: ghee and tallow. Learn about their origins, cooking properties, and health benefits, plus get practical tips for choosing and using these traditional fats in your kitchen.

Heart disease strikes men 10-15 years earlier than women - but conventional medical advice may be outdated. Join licensed nutritionist Kara Carper and registered dietitian Melanie Beasley as they reveal the surprising truth about cholesterol, saturated fat, and heart disease prevention. Learn about essential testing, risk factors, and evidence-based dietary solutions that could save lives, get practical nutrition tips, and discover the unexpected connection between erectile dysfunction and heart health that every man needs to know.

In this episode of "Dishing Up Nutrition's Ask a Nutritionist" series, registered dietitian Brandy Buro explains what it means to have an overactive thyroid (hyperthyroidism) and provides practical dietary solutions. She discusses the symptoms and complications of hyperthyroidism, including Graves' disease, and offers detailed guidance on beneficial dietary changes—from eliminating gluten to managing iodine intake. Listeners will learn about important nutrients, therapeutic supplements, and specific food recommendations that can help manage hyperthyroid conditions naturally, alongside medical treatment.

Do you ever feel like the stress in your life just won't let up? Do you feel these effects of stress on your health? Do you feel exhausted all the time you're your brain feeling tired but wired by bedtime? If this sounds like you, today's episode is for you! We're talking about cortisol—the stress hormone—and how it affects your energy, weight, mood, and overall health. We'll be answering questions like What causes high cortisol? Can high cortisol cause weight gain? And What can I do about it? If you're feeling tired but wired, gaining stubborn belly fat, or more anxious than usual, you're not alone—and cortisol could be to blame.

Is allulose the next big thing in sugar alternatives, or just another health fad? In this episode, we're breaking it all down—what allulose is, how it affects blood sugar, and whether it's actually a good option for you. We'll cover the benefits, potential downsides, and what to look for when shopping for allulose. If you're curious about sweetening your foods without the sugar spike, this episode is for you!

Join us today for a very special guest interview with one of our longtime clients Linda! She's worked with our founder, Dar Kvist, for many years to support herself through managing a multiple sclerosis diagnosis. Listen in as our dietitian Leah chats with Linda on how she has been able to incorporate real food into her life for the long haul and the ways she maintains her health for the best quality of life through food and supplements.

Ever wonder if your thyroid might be why you're feeling tired, cold, or just “off”? Our registered and licensed dietician Brandy Buro breaks down everything you need to know about hypothyroidism in a super simple and relatable way. From common symptoms to the tests you actually need, plus the foods and nutrients that can make a difference, Brandy's got you covered. If you've been struggling with hypothyroidism, this episode is packed with tips to help you start feeling better—naturally! Don't miss it!

We are deep into the cold winter here in Minnesota where dry skin starts to become a problem. Check your hands and heels before jumping into this episode! There are helpful things we can do externally to help support our skin through these drier months or if you live in a drier climate, but often the INTERNAL environment within us gets overlooked. Join registered dietitians Teresa and Leah as they discuss ways to hydrate (and how electrolytes can help!), why healthy fat is important to the lipid matrix in the outer layer of your skin, how to incorporate healthy fat through food and supplements into your routine, how omega-3s and omega-6s impact your skin, and other nutrients to consider that help with skin hydration and vibrancy.

Fast food is everywhere and you don't always have time to treat yourself to a healthy, well-prepared meal - but convenience doesn't have to mean you're stuck eating unhealthy food! Join registered and licensed dietician Teresa Wagner and discover the smart food choices hiding in fast food chains and gas stations, wherever you may be. 

There is a biochemical reason why you might be feeling down or anxious and we're going to be talking about why that is and how to get back to feeling good. In this episode we'll be covering sugar's addictive properties and how it can relate to mood disorders like depression. Registered dietitians Leah and Brandy will discuss sources of sugar, why it's addictive, how it impacts your brain and inflammation levels, how to handle sugar withdrawal, and ways to reduce your sugar intake for better moods.

Are you struggling with acne? It might be time to look at your diet! Tune into our latest episode of Ask a Nutritionist and join our very own Melanie Beasley, registered and licensed dietician, to understand how dairy, processed foods, and more could be impacting your skin health, and how nutritional changes can lead to glowing skin! 

With high protein diets getting a lot of attention these days, we've received a question from a listener (that we also get in the nutrition counseling room) about digestive changes: “I recently upped my protein intake, but now I'm dealing with constipation. Any suggestions to help?” This is common, but constipation doesn't need to be your new normal! There are simple solutions to help you get back on track if you are noticing being more constipated since increasing your protein. In today's episode, we'll cover why you might want to increase your protein, signs and symptoms of constipation, and tips to ensure you're having one bowel movement every day.  

How does sugar affect the aging process? Join Britni Vincent on this week's episode of Ask Nutritionist to fight that aging from the inside out, learn about sugar's hidden and inflammatory effects - and how reducing sugar with a few simple diet swaps can improve your health, enhance your skin radiance and boost your energy.