Dishing Up Nutrition

This week's episode is a nice change of pace! Less nutrition troubleshooting, more practical kitchen confidence, with Chef Marianne Jurayj sharing how to make healthy, home-cooked meals easier without sacrificing flavor.  Crockpots and Instant Pots solve different cooking problems: one lets you prepare dinner hours ahead and forget about it; the other can rescue dinner when you've forgotten to thaw the meat. And there are plenty of chefs' tricks along the way.

Can what you eat and drink affect POTS symptoms? Registered dietitian Teresa Wagner explains how nutrition can play a role in managing postural orthostatic tachycardia syndrome (POTS), including the importance of hydration, electrolytes, balanced blood sugar, and meal timing. Learn why smaller, more frequent meals may help, which foods and drinks can aggravate symptoms, and how to identify potential nutrient deficiencies while building an individualized nutrition plan.

What do nutritionists actually do when they feel a cold coming on? Registered dietitians Melanie Beasley and Britni Vincent share the foods, supplements, and everyday habits they rely on during cold and flu season. Learn how protein, colorful vegetables, healthy fats, hydration, gut-supporting foods, and key nutrients can support immune health, plus simple meal ideas for when you’re already sick, and practical ways to prepare before the next bug hits.

Is canned meat healthy, or should you leave it on the shelf? Registered dietitian Britni Vincent explains how simple canned proteins like chicken, tuna, salmon, and sardines can be nutritious, convenient alternatives to fresh meat. Learn how to read ingredient lists, distinguish canned meat from ultra-processed products, compare sodium and packaging concerns, and choose healthy shelf-stable proteins that make balanced meals easier.

Could too much sugar make it harder for your body to fight off a cold or infection? Registered dietitians Leah Kleinschrodt and Teresa Wagner explain the connection between added sugar, elevated blood sugar, and immune function. Learn why whole fruit is different from sugary drinks, which nutrient-dense foods support your immune system, and practical ways to cut back on added sugar and nourish your body during cold and flu season.

Beef tallow is trending again, but is it actually healthier than butter or vegetable oil? Registered dietitian Brandy Buro breaks down the differences between tallow, lard, butter, ghee, olive oil, avocado oil, and other cooking fats. Learn why heat stability matters, how different fats fit into a healthy diet, and how to choose the right fat for roasting, sautéing, frying, or finishing your favorite real-food meals.

What should you eat during colon cancer treatment or after colon surgery? Licensed nutritionist Kara Carper and registered dietitian Brandy Buro explain how nutrition needs can change throughout treatment and recovery. Learn why protein and nutrient-dense foods are essential for maintaining strength and supporting healing, when a temporary low-fiber diet may be appropriate, and how to manage changing digestive symptoms, hydration, and appetite as your body recovers.

Vertigo can leave you feeling dizzy, unsteady, or like the room is spinning, but what might be causing it? Registered dietitian Caroline Wilcox explains common causes of vertigo and explores potential connections to vitamin D and other nutrient deficiencies, hormonal changes, thyroid health, blood sugar, hydration, and migraines. Learn how nutrition can support the systems involved in balance and what underlying factors may be worth investigating when vertigo keeps coming back.

Your body naturally produces GLP-1, a hormone that plays an important role in appetite, fullness, digestion, and blood sugar regulation. Registered dietitians Leah Kleinschrodt and Teresa Wagner explain how protein, fiber, healthy fats, and balanced meals can support your body’s natural appetite signals and help curb cravings. Learn practical ways to build satisfying meals, understand persistent hunger, and work with your body instead of relying on willpower alone.

What is our Nutrition 4 Weight Loss program really like? Registered dietitian Brandy Buro and nutrition educator Carol Bowman take you behind the scenes of our 12-week program, sharing what participants learn, what often surprises them, and the changes they experience beyond weight loss. Discover how real-food nutrition, practical education, accountability, and weekly support can help you build healthy habits that last!

PCOS has a new name: polyendocrine metabolic ovarian syndrome, or PMOS. Registered dietitians Melanie Beasley and Britni Vincent explain what the new name reveals about this complex hormonal and metabolic condition, including common symptoms, insulin resistance, irregular cycles, and fertility challenges. Learn how real-food nutrition and lifestyle changes can support blood sugar, metabolic health, and better symptom management.

Postpartum hair loss can be alarming, but is it normal, and can nutrition help? Registered dietitian Amy Crum explains why hair shedding often increases after pregnancy, when it may signal another issue, and how adequate calories, protein, iron, healthy fats, and other key nutrients support healthy hair growth. Plus, learn what breastfeeding moms should know about supplements and when it’s time to talk with a healthcare provider.

After struggling with unexplained symptoms and getting few answers, Marlys began to wonder whether food could be part of the problem. On this week's episode, she joins registered dietitian Melanie Beasley to share how identifying histamine intolerance and changing her diet helped her find lasting relief. Hear the practical strategies, support, and real-food habits that helped Marlys feel better and gave her the tools to maintain those changes five years later.

Do your protein needs change as you get older? Registered dietitian Brandy Buro explains why adults may need more protein as they age to maintain muscle, strength, and independence. Learn how much protein to aim for, why spreading it throughout the day matters, and how protein paired with strength training can support healthy aging, especially during and after menopause.

What makes grass-fed beef different, and does the way we raise cattle really matter? Registered dietitian Leah Kleinschrodt talks with Matt Maier of Thousand Hills about grass-fed versus grain-fed beef, confusing food labels, nutrition, regenerative grazing, and the health of soil and animals. Learn what to look for when buying beef and how more informed food choices can support your health, farmers, animals, and the environment.

Hitting an energy wall every afternoon? Registered dietitian nutritionist Caroline Wilcox explains how skipping lunch or eating an unbalanced meal can lead to blood sugar swings, brain fog, cravings, and the dreaded 3PM crash. Learn how a balanced lunch with protein, healthy fats, and fiber-rich carbohydrates, plus hydration and a real break from your desk, can help you stay energized and focused all afternoon.

Does ADHD make eating feel harder than it should? ADHD can affect everything from hunger cues and meal planning to food fixations, cravings, sensory preferences, and food noise. Registered dietitians Leah Kleinschrodt and Teresa Wagner explain how simple strategies like consistent meal times and balanced nutrition can make eating more manageable while supporting steady energy, focus, and a well-fueled brain, without striving for perfection.

Feeling exhausted no matter how much you sleep? Registered dietitian Alyssa Krejci explains what people commonly call “adrenal fatigue” and how chronic stress, blood sugar swings, poor sleep, under-eating, and nutrient deficiencies may contribute to ongoing fatigue. Learn how balanced meals, consistent eating, hydration, quality sleep, and key nutrients can support steady energy, a healthy stress response, and help you feel more resilient throughout the day.

If headaches or migraines keep disrupting your life, it may be time to look beyond the pain and ask what’s triggering them. Registered dietitians Melanie Beasley and Britni Vincent explore how blood sugar swings, dehydration, stress, sleep, hormones, food sensitivities, and nutrient deficiencies may all contribute to recurring headaches and migraines. Learn practical nutrition and lifestyle strategies to help identify your personal triggers, reduce your “migraine load,” and support lasting relief.

What supplements actually help you sleep? Registered dietitian Amy Crum explains the science behind today's most popular sleep supplements, including magnesium glycinate, L-theanine, 5-HTP, melatonin, vitamin D, iron, and herbal blends. You'll learn who may benefit from each option, key safety considerations, and how better sleep can improve your mood, energy, brain function, immune health, and weight-loss goals. Amy also explains why identifying the root cause of your sleep struggles is essential to achieving lasting, restorative sleep.

Where does your food really come from, and how can we help kids get excited about eating it? In this special episode of Dishing Up Nutrition, Teresa Wagner sits down with the creators of the popular YouTube Kids channel Captain and Cat to explore how storytelling, music, and real farm adventures are inspiring children to learn about nutrition. From apple orchards and dairy farms to regenerative farming and seasonal eating, they discuss the people behind our food, why curiosity is the key to healthy habits, and how making nutrition fun can shape a child's relationship with food for life.

In this episode of Ask a Nutritionist, registered dietitian Brandy Buro shares practical tips for shopping your local farmers market with confidence. Learn how to choose the freshest produce, what questions to ask local farmers, when organic matters most, and simple strategies to stretch your grocery budget while bringing home nutritious, seasonal foods your family will love.

In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro explore why UTIs often return and how nutrition, gut health, blood sugar balance, and the vaginal microbiome all play a role. Learn why antibiotics alone may not prevent future infections, how certain foods and habits can increase your risk, and practical nutrition strategies to help support a healthier urinary tract. If recurring UTIs have left you frustrated, this episode offers a fresh perspective on addressing the root causes, not just the symptoms.

With so many peanut, almond, cashew, sunflower, and seed butters lining grocery store shelves, how do you know which one is actually the healthiest? In this episode of Ask a Nutritionist, registered dietitian Britni Vincent explains what to look for on the ingredient label, which additives to avoid, and whether organic, refrigerated, or shelf-stable options are worth it. She also clears up common questions about protein, mold concerns, and the nutritional differences between nut and seed butters so you can confidently choose the best option for your family.

Bone loss doesn't begin in your senior years. In fact, it often starts decades earlier. In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent explain why women should start thinking about bone health long before menopause and how simple nutrition and lifestyle habits can make a lasting difference. They discuss the role of protein, calcium, vitamin D, vitamin K2, magnesium, strength training, hormones, and more, while also debunking common myths about osteoporosis.

In this episode of Ask a Nutritionist, registered dietitian Alyssa Krejci shares practical strategies for eating well on a budget without sacrificing nutrition. Learn how to plan meals, reduce food waste, shop smarter, and make affordable, nutrient-dense ingredients stretch throughout the week. Alyssa also shares her favorite budget-friendly meals, grocery staples, and simple tips for lowering food costs while still serving balanced, satisfying meals your family will enjoy. If rising grocery prices have you feeling overwhelmed, this episode is full of realistic solutions you can start using today.

We’ve all heard that alcohol affects everyone differently, but did you know that women are biologically more vulnerable to alcohol’s effects than men? In this episode of Dishing Up Nutrition, registered dietitians Britni Vincent and Melanie Beasley dive into the science of how alcohol impacts women’s hormones, metabolism, sleep, bone health, and risk for disease—even at lower levels of drinking. You’ll hear eye-opening statistics along with practical, compassionate guidance for anyone rethinking their relationship with alcohol - so whether you're sober-curious, cutting back, or simply want to make more informed choices, this episode offers non-judgmental support, science-backed insights, and realistic tools for better health.

Seasonal allergies can make it hard to enjoy everything summer has to offer, but did you know your diet may help influence how severe your symptoms feel? Registered dietitian Amy Crum explains how nutrition can support a healthier immune response and help calm inflammation during allergy season. She shares the best foods to include, which foods may make symptoms worse, the role of histamine, and key supplements that may provide natural allergy support.

In this episode of Dishing Up Nutrition, we’re making meal prep a breeze! Join dietitian Brandy Buro as she chats with her client Kristen, who reveals how she transformed her cooking routine into something simple and efficient. Discover how Kristen streamlined her process to save time and maintain consistency with real-food meal preparation strategies. She shares her journey of planning balanced, gluten-free meals and shares how she incorporates meal prep into her weekly rhythm with practical tips that make healthy eating feel attainable and sustainable. Whether you’re just starting out with meal prep or seeking fresh ideas, this episode is packed with realistic strategies to help you reduce stress, eat healthier, and seamlessly fit nutrition into your everyday life. Tune in and get inspired!

Confused by all the different calcium supplements on the shelf? You're not alone. This episode of Ask a Nutritionist explains who may benefit from a calcium supplement, how to know if you're getting enough calcium from food, and the key differences between the most common forms of calcium. Whether you're trying to prevent bone loss, support osteopenia or osteoporosis, or simply make a more informed supplement choice, this episode will help you confidently navigate the supplement aisle.

Fiber is having a moment, but it's much more than a trend. In this episode of Dishing Up Nutrition, registered dietitians Leah Kleintrot and Teresa Wagner explain why fiber is essential for healthy digestion, balanced blood sugar, gut health, appetite control, heart health, and long-term wellness. They break down the difference between soluble and insoluble fiber, how much you really need each day, and why most people fall far short of the recommended amount.   You'll also discover the best real food sources of fiber, practical ways to increase your intake without digestive discomfort, and why whole foods often beat processed "high-fiber" products. If you're looking for simple nutrition changes that can make a big impact on your health, this episode is a great place to start.

Looking for a healthy summer meal that actually keeps you full? In this episode of Ask a Nutritionist, registered dietitian Teresa Wagner shares her favorite strategies for building high-protein salads that support steady energy, balanced blood sugar, and lasting satisfaction. She explains why many salads leave people hungry an hour later, how much protein you really need at a meal, and simple ways to create delicious, nutrient-dense salads using convenient ingredients.

Feeling bloated, puffy, or uncomfortable during the summer months? You're not alone. In this episode of Dishing Up Nutrition, Melanie Beasley and Britni Vincent explain why bloating and water retention often become more common during hot weather and how factors like dehydration, excess sodium, alcohol, summer treats, travel, and blood sugar swings can all contribute. They break down the difference between bloating, water retention, and actual body fat gain, while sharing practical strategies to help you feel lighter, more comfortable, and energized.

Looking for healthier snack ideas your kids will actually eat this summer? In this episode of Ask a Nutritionist, registered dietitian Alyssa Krejci shares practical, kid-friendly snack ideas that support steady energy, better moods, hydration, and growing bodies. From pool days and sports tournaments to summer camps and busy afternoons at home, Alyssa explains how to build balanced snacks with protein, healthy fats, and real food carbohydrates while reducing reliance on sugary snacks and drinks. She also shares simple strategies for making healthy foods more visible, accessible, and appealing to kids, plus fun ways to get children involved in snack prep and kitchen confidence.

Are today's kids facing more health challenges than previous generations? In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro explore the growing impact of ultra-processed foods on children's health and why nutrition habits formed early in life can influence health for decades to come. They discuss the rise in childhood obesity, prediabetes, type 2 diabetes, mood disorders, digestive issues, and other chronic health concerns, while explaining how blood sugar balance, protein, healthy fats, and real food can support better energy, focus, mood, and long-term wellness. Parents will also walk away with practical, realistic strategies for helping children build healthier eating habits without perfection or pressure.

Feeling exhausted, anxious, dizzy, or noticing more hair loss than usual? Low ferritin could be the missing piece. In this episode of Ask a Nutritionist, registered dietitian Leah Kleinschrodt explains what ferritin is, why it matters, and why many people, especially women, can experience symptoms of iron deficiency even when their standard iron labs appear "normal."

Do you rely on caffeine, sugar, or energy drinks just to make it through the day? In this episode of Dishing Up Nutrition, Melanie Beasley and Britni Vincent explore one of the most common complaints they hear from clients: constant fatigue. They explain how blood sugar imbalances, skipping meals, too many processed carbohydrates, dehydration, nutrient deficiencies, and even alcohol can drain your energy and leave you stuck in a cycle of crashes and cravings.

Feeling tired, foggy, dizzy, crampy, or just not quite yourself? Dehydration could be playing a bigger role than you think. In this episode of Ask a Nutritionist, registered dietitian Amy Crum explains how hydration impacts your energy, mood, focus, digestion, and overall health. She shares common signs of dehydration, how much water you really need, the role of electrolytes, and practical strategies to make drinking water a consistent habit.

Should you eat before a workout, after a workout, or both? In this episode of Dishing Up Nutrition, dietitians Leah and Teresa  break down how to fuel your body for better energy, performance, recovery, and long-term results. They discuss the pros and cons of fasted workouts, the importance of protein and carbohydrates, meal timing, hydration, and common mistakes that can leave you feeling exhausted, sore, or constantly hungry.

Do your seasonal allergies come with bloating, reflux, nausea, diarrhea, or other digestive issues? In this episode of Ask a Nutritionist, Leah Kleinschrodt explains the surprising connection between allergies, gut health, and the immune system. She breaks down how histamine, inflammation, leaky gut, and post-nasal drip can all contribute to digestive symptoms during allergy season and why your gut plays a major role in overall allergy resilience.

Healthy aging skin starts from the inside out. In this episode of Dishing Up Nutrition, Melanie Beasley and Britni Vincent discuss how nutrition impacts collagen production, skin elasticity, hydration, inflammation, and overall skin health as we age. They explain why wrinkles, dryness, bruising, and thinning skin are often connected to what’s happening internally and how real food nutrition can help support stronger, healthier skin naturally.

Heartburn and acid reflux are often brushed off as “normal,” but chronic reflux can lead to much more serious issues, including GERD and Barrett’s esophagus. In this episode of Dishing Up Nutrition, Brandy Buro and Kara Carper explain what acid reflux actually is, why it happens, and how nutrition plays a key role in healing the gut and reducing symptoms naturally.

Could your daily food choices be making your joint pain worse? In this episode of Ask a Nutritionist, Brandy Buro explains how sugar, processed foods, refined oils, and alcohol can fuel inflammation and contribute to stiff, achy joints. She also shares practical nutrition strategies, anti-inflammatory foods, and key supplements that may help support healthier joints and reduce pain naturally so you can stay active and feel your best.

In this episode of Dishing Up Nutrition, registered dietitians Melanie Beasley and Britni Vincent unpack the truth about dopamine, the brain’s reward and motivation neurotransmitter, and how modern life is hijacking it. From ultra-processed foods and sugar to caffeine, social media, and endless notifications, they explain why so many people feel overstimulated yet unsatisfied at the same time.

Feeling tired but wired, struggling with sleep, or constantly craving sugar and caffeine? In this Ask a Nutritionist episode of Dishing Up Nutrition, learn how cortisol, the body’s primary stress hormone, affects energy, mood, blood sugar, weight, and sleep. Discover practical, natural strategies to help regulate cortisol, including balanced meals, blood sugar support, sleep habits, movement, stress-reducing nutrients, and key supplements such as magnesium and omega-3s, and walk away with realistic tools to help your body feel calmer, more energized, and better equipped to handle daily stress.

Worried about prediabetes or your risk for Type 2 diabetes? In this episode of Dishing Up Nutrition, learn how insulin resistance develops and why it often goes unnoticed for years. Discover how real food, balanced meals, and simple lifestyle habits can help stabilize blood sugar and prevent or even reverse Type 2 diabetes, and walk away with practical, realistic strategies to support long-term metabolic health and feel more in control of your future.

Bloating after ice cream or gas after milk when you used to tolerate it just fine? You’re not imagining it. In this episode of Ask a Nutritionist, Britni Vincent, RD, LD, explains what lactose intolerance really is, why it often develops over time, and whether you can actually improve your tolerance. Whether you want to enjoy dairy again or feel confident avoiding it, this episode will help you better understand your body and your options.

In this episode of Dishing Up Nutrition, Brandy talks with client Vanessa about her experience using a continuous glucose monitor (CGM) and what it revealed about her “healthy” habits. From afternoon crashes and cravings to better energy and mood, Vanessa shares how real-time blood sugar data helped her make simple, realistic changes to her diet, without giving up the things she loves. A great listen if you want practical insight into how food truly impacts how you feel.

Grilling season is here, and it is the perfect time to make real food meals that are both simple and satisfying. In this episode of Ask a Nutritionist, dietitian Amy Crum sits down with Chef Marianne Jurayj to discuss grilling with more confidence and less stress. From juicy chicken and flavorful burgers to grilled vegetables, fruit, and easy homemade marinades, this conversation is full of practical tips to help you build healthy meals your whole family will enjoy. You’ll also hear smart ideas for batch-cooking on the grill to save time and have nourishing meals ready for the week ahead.

Experiencing new or worsening anxiety in your late 30s or 40s? It may be linked to perimenopause. In this episode of Dishing Up Nutrition, learn how shifting estrogen and progesterone levels affect mood, sleep, and stress, and why anxiety can feel sudden and physical during this transition. Discover practical nutrition and lifestyle strategies to balance blood sugar, support hormones, improve sleep, and reduce anxiety so you can start feeling like yourself again.

Along with the why behind cravings, this episode is packed with practical, real-food snack ideas. Leah shares simple options for sweet, chocolate, and salty cravings, as well as nighttime snacking, including yogurt with berries, protein shakes, apple slices with nut butter, cottage cheese with fruit, dark chocolate, roasted nuts, hard-boiled eggs, avocado with veggies, and more. It’s a helpful episode for anyone who wants better snack ideas and a better understanding of how to satisfy cravings without the crash.

GLP-1 medications can support weight loss, but without proper nutrition, they may also cause fatigue, muscle loss, and nutrient deficiencies. In this episode of Dishing Up Nutrition, our dietitians explain how these medications affect appetite, digestion, and metabolism, and what to eat to stay nourished. Learn practical strategies to prioritize protein, maintain energy, support gut health, and protect long-term wellness while using GLP-1 medications.

Cooking for one can feel like more effort than it’s worth, but it doesn’t have to mean takeout, snack dinners, or eating the same leftovers all week. In this episode of Ask a Nutritionist, Kara shares simple, practical strategies to make solo cooking easier, more flexible, and more nourishing. If you’re in a season of cooking for yourself, this episode will help you make real food feel doable again.

Learn the basics of endometriosis: what it is, common symptoms, and why diagnosis can take years. In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro explain how inflammation, hormone imbalance, and gut health all contribute to this condition. Discover practical, nutrition-based strategies, including anti-inflammatory foods, essential supplements, and lifestyle habits, that may help reduce pain and support overall wellness for those living with endometriosis.

In this episode of Ask a Nutritionist, dietitian Amy Crum explains how to identify if you’re lactose intolerant and what symptoms to watch for. Learn the difference between lactose intolerance and dairy sensitivity, why some people have trouble digesting lactose, and how gut health affects this process. If you’ve ever wondered whether dairy is causing your symptoms, this episode offers clear, practical guidance.

After a concussion or traumatic brain injury, many people are told to rest and wait it out. But that is only part of the picture. In this episode of Dishing Up Nutrition, licensed dietitians Britni Vincent and Brandy Buro share how real food nutrition can play a powerful role in brain recovery. They explain what happens in the brain after injury, why inflammation and blood sugar balance matter, and which foods and supplements may help support healing.

How much should you weigh? In this Ask a Nutritionist episode, dietician Leah Kleinschrodt breaks down common tools like BMI and ideal body weight formulas, where they fall short, and why weight alone doesn’t tell the full story. She also shares the health markers and lifestyle factors that matter more, from blood sugar and cholesterol to energy, sleep, body composition, and sustainable habits.

In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Brandy Buro discuss multiple sclerosis (MS) and the role of nutrition in supporting brain health and managing symptoms. Learn how inflammation, blood sugar balance, and nutrient deficiencies can impact MS, and discover how simple, practical diet strategies and real-food nutrition may help support the nervous system. If you or a loved one is navigating MS, this episode offers supportive, nutrition-focused guidance.

In this episode of Ask a Nutritionist, licensed nutritionist Kara Carper explores the connection between depression and gut bacteria, explaining how the gut-brain axis, serotonin production, inflammation, and microbiome diversity may influence mood and mental health. She shares current research on the link between depression and the gut microbiome, along with practical nutrition steps to support healthier gut bacteria.

Colon cancer is one of the most common cancers, and research continues to show the important role nutrition and gut health play in prevention and recovery. In this episode of Dishing Up Nutrition, Kara Carper and Brandy Buro explain how diet, inflammation, and the microbiome influence colon health. Learn practical food strategies that support digestive health, including increasing fiber, prioritizing whole foods, and limiting ultra-processed foods.

What causes shingles to flare up later in life? In this episode of Dishing Up Nutrition, registered dietitian Amy Crum explains how the shingles virus can reactivate when the immune system is weakened. You’ll learn common shingles risk factors and simple nutrition and lifestyle strategies that may help support immune health, including the role of vitamin D, zinc, quality sleep, stress management, and balanced blood sugar.

In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent discuss what causes kidney stones, warning signs to look out for, and how nutrition plays a crucial role in prevention. Find out why hydration is the most vital factor, how sugar, soda, sodium, and ultra-processed foods increase your risk, and why a balanced, real-food diet with enough magnesium and calcium can help protect your kidneys. If you’ve had a kidney stone before or want to lower your risk, this episode shares practical strategies to help prevent them from coming back.

In this Ask a Nutritionist episode, dietitian Alyssa Krejci explains the difference between fish oil and cod liver oil and how to choose the right one for your needs. Learn how omega-3 fats support heart, brain, and inflammation health, why EPA and DHA matter, and when cod liver oil’s added vitamin A and vitamin D may or may not be helpful. Alyssa also shares simple tips for choosing a quality omega-3 supplement and getting more omega-3s from foods like salmon, sardines, and mackerel.

The new Dietary Guidelines were recently released, and in this episode of Dishing Up Nutrition, dietitians Teresa Wagner and Brandy Buro talk through the highlights and what they could mean for your health. They discuss key themes like prioritizing whole foods, protein, healthy fats, fiber, and reducing added sugars and ultra-processed foods, while offering practical insight on how to apply these ideas in real life.

In this Ask a Nutritionist mini episode, dietitian Teresa Wagner breaks down what your pancreas actually does (hello, blood sugar balance and digestion), how pancreatitis develops, and which everyday food and lifestyle choices either stress or support this hard-working organ. She explains what an anti-inflammatory, real-food way of eating looks like for pancreas health, how to balance protein, carbs, and healthy fats, why alcohol and ultra-processed foods are so hard on the pancreas, and how things like hydration, smaller meals, and digestive enzymes can make a big difference in comfort and healing.

In this uplifting client story, Britni Vincent, RD, LD, talks with longtime Nutritional Weight & Wellness client Shawna about her son’s autism diagnosis and the incredible progress he made in just one year. Shawna shares the early signs she noticed, the emotional impact of hearing “on the spectrum,” and how their family combined therapies with a gluten- and dairy-free, real-food approach and targeted supplements to support his brain and gut. You’ll hear how sensory overload, anxiety, and social challenges began to ease, how she advocated for school support, and why she wants other parents to know there is always something you can do to help your child feel and function better.

In this episode of Ask a Nutritionist, our registered dietitian, Leah Kleinschrodt, explains how to read a nutrition label the smart way. Learn why the ingredients list matters more than calories, how to spot hidden sugars, what serving sizes really mean, and how to evaluate carbs, fats, and protein for better blood sugar balance. If you’ve ever felt confused in the grocery aisle, this episode gives you simple, practical tools to shop with confidence.

A new high blood pressure diagnosis can feel overwhelming, especially when the only advice you hear is “cut the salt” or “lose weight.” In this episode, Kara Carper and Brandy Buro break down what to change first to start lowering blood pressure naturally.

Is dairy bad for your heart… or actually helpful? In this Ask a Nutritionist episode, dietitian Amy Crum clears up the confusion around dairy and heart health. Learn which dairy foods support heart health and which ones don’t, why full-fat fermented dairy can be a better choice than fat-free options, and how sugar and refined carbs play a much bigger role in cholesterol and triglycerides than butter ever did. Plus, butter vs. margarine, what to look for on labels, and how to include dairy in a heart-healthy, real-food way.

Seasonal Affective Disorder (SAD) can show up as winter blues, low energy, low motivation, brain fog, and stronger sugar cravings. In this episode, dietitians Melanie Beasley and Brittni Vincent explain why SAD happens and what actually helps.You’ll get simple, natural solutions; they also cover why sleep, caffeine, and alcohol can make symptoms worse in winter.

In this Ask a Nutritionist episode, dietitian Alyssa answers a common question: Can you take too many vitamins or supplements? The short answer is yes, and she explains how vitamin toxicity can happen when people take mega-doses or stack multiple supplements with overlapping nutrients. You’ll learn which vitamins deserve the most caution, signs of taking too much, and why iron is one of the easiest nutrients to overdo. Alyssa also shares how to supplement safely, why food should come first, and when lab testing can help guide the right dose.

Sugar doesn’t just affect your waistline; it can quietly affect your heart, too. In this episode of Dishing Up Nutrition, dietitians Leah Kleinschrodt and Teresa Wagner connect the dots between sugar (and high-carb foods), blood sugar spikes, inflammation, triglycerides, and cholesterol patterns that raise cardiovascular risk. You’ll learn where “hidden” sugar shows up most often, which lab markers matter most, and simple real-food next steps so you can support heart health without extreme dieting.

Is yogurt really good for your gut…or is it secretly dessert in disguise?  In this episode, Brandy Buro MS, RD, LD shares how to choose the healthiest yogurt, what “live cultures” actually means, and other fermented foods that support gut health.

Most people don’t think about bone health until a DEXA scan (or a fracture) makes it feel urgent. In this episode of Dishing Up Nutrition, registered dietitians Melanie Beasley and Britni Vincent share everyday habits and real-food strategies to slow bone loss and support stronger bones, especially in midlife and beyond.

Morning sickness can make eating feel overwhelming, especially during a time when your body needs extra nourishment. In this Ask a Nutritionist episode, registered dietitian Britni Vincent explains why morning sickness happens and how blood sugar, hormones, and metabolism all play a role. She shares practical, real-food strategies to help you feel better and stay nourished, even when your appetite is low or unpredictable.

Is your mouth giving you clues about your whole-body health? Leah Kleinschrodt, RD talks with Dr. Michelle Jorgensen, integrative dentist and naturopath, about what your teeth and gums can reveal, why common “dental fixes” deserve a closer look, and how food and minerals fit into the bigger picture. Listener questions are included, and you’ll want to hear her take on fluoride.

Can fiber actually lower cholesterol? Yep. Dietitian Amy Crum breaks down why soluble fiber is the real MVP for LDL, how your gut plays a role, and easy food upgrades to increase fiber without blowing up your blood sugar. She also covers when supplements can be a helpful backup.

Thinking about GLP-1 meds, already on one, or just curious what the hype is about? Dietitians Britni Vincent and Brandy Buro explain what GLP-1 is, why nutrition support matters more (not less) while taking these medications, and how to protect your metabolism, muscle, and digestion along the way.

Tired of meat, but still want the benefits of protein? Dietitian Alyssa Krejci breaks down why protein matters, why animal protein is often the most efficient, and how to hit your needs with easier, more enjoyable options, including a simple “protein stacking” approach.

Protein is trending, but most people still aren’t eating enough of it, especially at breakfast. In this episode, registered dietitians Melanie Beasley and Britni Vincent share the sneaky signs you’re low in protein and simple ways to start getting more real-food protein into your day.

This episode was originally broadcast on 12-23-2024. After trying to lose weight in the past without much success, Cheryl joined our Nutrition 4 Weight Loss Foundations program, took the ongoing support classes, participated in our cooking classes, and worked with our dietitians. Two years later, she’s joining us on our podcast with her dietitian Teresa to share her story of achieving AND maintaining significant weight loss… and even better… finding peace with food, feeling good, and improving her health markers. Tune in to this episode to hear Cheryl and Teresa talk about the before, what she did to lose the weight, and what she’s doing now to enjoy and keep her health for the long haul.

If a nutritionist were setting your 2026 health goals, where would they tell you to start? In this episode, registered dietitians Leah Kleinschrodt and Teresa Wagner share the foundational habits they recommend most often, including simple nutrition priorities, realistic goal setting, and small changes that actually stick. It’s a refreshingly doable approach to starting the new year feeling supported, not overwhelmed.

Cortisol gets a lot of blame when it comes to weight gain, especially around the midsection - but what does this stress hormone actually do? In this Ask a Nutritionist replay, registered dietitian Britni Vincent explains how cortisol works in the body, how stress, sleep, food, and blood sugar influence it, and why managing daily stressors is crucial.

If you’ve heard you should “eat more protein” but aren’t sure why or how it applies to menopause, this episode is for you. Dietitians Melanie Beasley and Britni Vincent explain what’s happening in the body during this phase of life and why protein is foundational for feeling strong, steady, and nourished.

In this Ask a Nutritionist episode, registered dietitian Amy Crum shares how to bring party food and mocktails that actually support steady energy, balanced blood sugar, and feeling good during the holidays, without being boring or complicated. If you’re tired of defaulting to the veggie tray (or feeling “off” after parties), this episode will give you practical, dietitian-approved guidance to help you show up nourished and confident, no recipe hunting required.

The holidays are full of food, treats, parties, and pressure-and even nutritionists have to navigate it all. In this episode of Dishing Up Nutrition, dietitians Britni Vincent and Brandy Buro share what they actually do to feel good through the holiday season without missing out. This is a realistic, no-guilt conversation about eating real food, staying nourished, and enjoying the holidays in a way that supports your health and your happiness.

Confused about which cooking oils are actually healthy, and which ones turn harmful once they hit the pan? This episode breaks down the oils we trust in our kitchens and why. You’ll learn the difference between extra virgin, cold-pressed, expeller-pressed, refined, “light,” and more… plus which oils hold up to high heat and which should stay at low temps or off the stove entirely. If you’ve ever wondered whether olive oil is safe for roasting or what to use for high-heat cooking, this episode gives you a simple, real-food guide to choosing the right oil every time.   This episode originally aired August 17, 2023 with the title "Good Oils"

Struggling with mental fatigue, forgetfulness, or difficulty concentrating? In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent break down the root causes of brain fog and how simple nutrition shifts can help clear the mental haze. They discuss blood sugar balance, inflammation, gluten sensitivity, nutrient deficiencies, hormonal changes, stress, hydration, and the surprising foods that can either fuel or drain your brain. Learn what to eat (and what to avoid), how to build brain-boosting meals, and the lifestyle habits that support clearer thinking, steadier moods, and better long-term brain health.

In this Ask a Nutritionist episode, dietitian Brandy Buro walks you through the key labs she likes to see at an annual physical, including vitamin D, fasting glucose, insulin, A1C, liver enzymes, and a full cholesterol panel. She also explains advanced heart-health markers, when tests like ferritin or thyroid panels are helpful, and how “optimal” ranges differ from standard “normal” lab ranges. You’ll learn how to prepare for bloodwork, what to ask your doctor for, and how to use your results as a roadmap for better energy, mood, metabolism, and long-term health.

Looking for gifts that actually support health, not clutter the house?In this festive episode, Britni and Brandy share their handpicked wellness gift guide for 2025, featuring real-food kitchen staples, nourishing snack ideas, high-quality supplements, movement-friendly favorites, and thoughtful self-care gifts. From Dutch ovens and sharp chef’s knives to collagen, omega-3s, and cozy blankets, you’ll find practical, meaningful ideas for everyone on your list. If you want to give gifts that truly make people feel better--inside and out--this episode has all the inspiration you need.

In this episode, Mel and Kara break down the simple, real-food strategies that help you enjoy the season without the blood sugar crashes, cravings, or cardiometabolic backslide. Learn how holiday habits impact triglycerides, HDL, and insulin sensitivity--and how small changes (like eating before an event, building balanced meals, and the 50% movement rule) can keep you energized, steady, and feeling your best. If you want to stay healthy without missing out on the fun, this episode gives you a practical plan you can actually follow.

If your belly feels flat in the morning but looks and feels like a “food baby” by afternoon, this episode of Dishing Up Nutrition is for you. Nutritionist Kara Carper and dietitian Brandy Buro break down the real reasons you’re still bloated after eating--from common triggers like dairy, gluten, sugar alcohols, carbonated drinks, and food additives to deeper issues like gut bacteria imbalances, low stomach acid, and SIBO. They’ll help you spot your personal triggers, explain when probiotics and digestive enzymes actually help (and when they don’t), and walk you through what a bloat-friendly, real-food day of eating can look like.

Eating healthy doesn’t have to drain your wallet. In this episode of Ask a Nutritionist, dietitian Amy Crum breaks down the most affordable real foods to buy— and the “healthy” items that just aren’t worth your money. You’ll hear smart ways to plan meals, shop intentionally, stretch your protein budget, and stock your kitchen with nutrient-dense foods that won’t go bad before you use them. Amy also covers how to reduce food waste, make the most of frozen produce, buy meat more affordably, and build simple budget-friendly meals that keep you full and energized.

Enjoy your Thanksgiving dinner and feel good afterward. In this episode of Dishing Up Nutrition, dietitian Leah Kleinschrodt and our resident chef Marianne walk you through how to build a delicious, real-food Thanksgiving -- from a balanced plate strategy to upgraded sides, smarter potatoes, veggie-packed salads, better-for-you desserts, and even what to do with the turkey so it actually turns out juicy and flavorful. You’ll hear practical ideas for gluten- and dairy-free guests, simple make-ahead breakfasts, and festive drinks without the sugar crash.

Not sure if you need a probiotic, a prebiotic, or both? In this episode, dietitian Alyssa Krejci explains what each one does, how they work together to support digestion, immunity, and mood, and how to know which is right for you. She breaks down real-food sources, when supplements can help, and what to expect as your gut adjusts.

Feeling wired-but-tired, anxious, or stuck in fight-or-flight? Dietitians Leah Kleinschrodt and Teresa Wagner explain how food choices directly shape your nervous system, and how to feel calmer, clearer, and more focused with real food. Learn the blood-sugar/cortisol connection, what to eat at breakfast (and why it matters), and the key nutrients that support healthy nerves. Simple swaps, steady meals, and a few smart supplements - no extremes required.

Collagen isn’t just a beauty trend - it’s a key building block for your skin, joints, bones, and gut. In this episode, dietitian Leah Kleinschrodt breaks down what collagen really does, the difference between types I, II, and III, and how to choose a supplement that actually works.

Are your headaches trying to tell you something? Dietitians Melanie Beasley and Britni Vincent unpack the surprising food and lifestyle triggers behind those frustrating headaches and migraines. Learn how blood sugar swings, dehydration, caffeine, histamine-rich foods, and additives like MSG or aspartame can set them off, and how balanced, real-food meals can bring relief.

High cholesterol no matter what you eat? You could have familial hypercholesterolemia - a genetic condition that causes very high LDL (“bad”) cholesterol levels even with a healthy lifestyle. In this episode, dietitian Teresa Wagner explains what familial hypercholesterolemia (or FH) is, why it happens, and what you can do to protect your heart.