Dishing Up Nutrition

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.

February is American Heart Month, which is a time to raise awareness of heart disease and give tips for prevention. Heart disease is the number one cause of death for both women and men in the United States. In this episode, we’ll focus specifically on men and heart disease. We’ll discuss the most common type of heart disease, the average age that men experience cardiac incidents versus women, risk factors for men, and which foods will support your heart and cardiovascular system. There are many myths and misunderstandings in the health and nutrition community when it comes to heart health, so we’ll cover those too to make sure you have a great plan to protect your heart health.

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.

Are you a resolutions or goal person? As we jump into 2025 are you brainstorming, planning, or dreaming about how you want your year to look or what changes to make personally, professionally, emotionally, or health-wise? Today in our show, we’re going to tap into some of that energy of making traditional New Year’s resolutions and put a different spin on it: anti-resolutions! We tend to see an “all-or-nothing” mentality when it comes to making nutrition goals, so here are some ideas on simple practices that make a big impact and are likely to stick for longer.

Are you looking to simplify your time in the kitchen without compromising that healthy lifestyle? Join registered and licensed dietician Brandy Buro as she reveals her top-tier kitchen hacks, essential tools and appliances in this latest episode of Ask a Nutritionist!

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, participating 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.

Did you know what’s on your plate could be making your back pain worse—or helping it heal? In this episode, we uncover the surprising link between nutrition and back pain relief, sharing the best foods to eat and the ones to avoid for lasting comfort.

One of our most frequently asked questions on our website is: what are the symptoms of not digesting food properly? Undigested food is a symptom of poor digestion, so it’s on the top of people’s minds because of the uncomfortable digestive issues they experience daily. In today’s episode, we’ll talk about signs and symptoms of undigested food and what to do about them. We’ll address the function of all of your digestive organs, overall gut health, and medical conditions affecting the lower intestinal tract, as well as lifestyle factors like mindfulness practices while eating and ways to make improvements through simple changes.

Charley horses can strike at the worst times—like in the middle of the night! Join registered and licensed dietician Britni Vincent on this week's episode of Ask a Nutritionist as she uncovers the root causes of muscle cramps and shares practical tips to keep them at bay.

Hosting a gathering can often feel stressful and overwhelming. Even if you’re not hosting a holiday meal, what if a family member, friend, or colleague invites you to a party and asks you to bring a dish? You may be wondering, “What should I bring? What if someone attending has a food sensitivity or allergy? How will I keep my dish warm (or cold) once I arrive?” In this episode, our nutritionists join forces with our chef to give you some tips and recipe ideas to help you feel less overwhelmed if you are hosting in your home or if you are assigned to bring a dish to a gathering. We’re keeping it healthy and simple for a festive holiday season!

Get inspired once again, this holiday season! Join registered dieticians Brandy Buro and Britni Vincent as they share their hand-picked wellness gift ideas in this week's episode of Ask a Nutritionist. Tune in to the second of this special two-part series and discover even more ideas for holiday gifts to show your loved ones that you care.

No matter what precautions we take, we still might end up fighting off a pesky cold or flu bug this time of year. That’s why we want to help you be prepared to handle whatever comes your way this cold and flu season using real food nutrition. In this episode, we’re going to be focused on what to eat when you have the flu, easy recipe ideas to keep it simple, what foods to avoid to reduce your body’s stress when you’re sick, and a few key supplements if you’d like to keep them stocked in your medicine cabinet.

Unwrap wellness this holiday season! Join registered dieticians Brandy Buro and Britni Vincent as they share their hand-picked wellness gift ideas - from kitchen essentials to nourishing snacks - in this week's episode of Ask a Nutritionist. Tune in to the first of this special two-part series and get inspired to find ways to bring joy and health to your loved ones!

In this episode, we tackle a dietitian’s wish list when it comes to getting your labs drawn! Registered and licensed dietitians Leah and Teresa go over common annual lab tests, what the numbers mean, and where you want them to be for optimal health. They cover tests like blood sugar, vitamin D, cholesterol, thyroid, and iron. Sign into your myChart or health portal to follow along or bookmark this episode for the next time you get your results back!

For a long time, we've believed that full-fat dairy products were bad for you. But are they really the enemy? Join registered and licensed dietician Amy Crum as she dives into the often-misunderstood topic of full-fat dairy products and sorts out fact from fiction. Discover why and how these fats are beneficial, crucial for health, how they can aid in weight management, and the importance of choosing quality dairy products on this week's episode of Ask a Nutritionist!

Much of the spotlight in nutritional science is focusing on healing the gut and supporting the gut microbiome, meaning all of the little bugs that live in your intestinal tract. Your gut bacteria and the integrity of your intestinal tissues influence all areas of your health. In this episode, our dietitians will be discussing why probiotics can be an important tool for overall health, what the different strains of probiotics are good for, and how to make sure you’re taking the right one for you. They will cover food sources of probiotics as well as several types of supplement options we’ve seen successful in our clinical practice.

Can prediabetes be reversed? Does weight loss affect blood glucose levels? On this week's episode of Ask a Nutritionist, registered and licensed dietician Britni Vincent addresses several common questions about blood sugar management. Whether you're managing prediabetes, working on your weight, or simply aiming for better health, tune in to learn all about the small lifestyle changes you can make that can add up to a big difference.

In this episode, our dietitian (who also happens to have experience as a cooking class instructor and as a personal chef) joins forces with Katie Peterson, part of the third-generation of Peterson’s involved in Ferndale Market, a local Minnesota turkey farm who raises and sells free-range turkey. In their conversation, they’ll discuss the history of the family farm, best farming practices they follow, questions to ask your local farmers, why turkey is a great source of protein to add to your diet, and favorite recipes to give you variety and flavor. We hope you walk away from this episode with tips on how to cook the perfect turkey, appreciation for local farmers, and inspiration on new dishes and connections with food.

Are you or someone you know struggling with lymphocytic colitis or other forms of IBD (or Inflammatory Bowel Disease)? On this week's episode of Ask a Nutritionist, registered and licensed dietician Britni Vincent talks about the what IBD is, what it does to your body - and about real-food dietary suggestions, and gut-friendly supplements that can make a significant difference in managing these symptoms.

How often do we think about what's really in our food? Have you ever really thought about how many ads you regularly see for junk food and junk beverages? We are continuously being sold food that makes us sick and overweight, and in today's world we are living in a health crisis that's largely caused by poor diet. On this week's episode of Dishing Up Nutrition, dieticians Melanie Beasley and Britni Vincent shine a light on the ultra-processed foods infiltrating our pantries and impacting our health, and how they connect and contribute to rising health issues like obesity, mental health challenges, and even cancer. Follow along and learn how to take back control of your health through identifying processed foods, making informed food choices, and taking simple steps toward embracing a real food diet for you and your family. Every bite matters!

Did you know that gallbladder health is tightly linked to your overall well-being? Join our host, registered and licensed dietician Leah Kleinschrodt, as she unravels the complexities of gallbladder care in this episode of Ask a Nutritionist and catch up on this often-overlooked organ. From dietary advice to preventing gallstones to understanding the role of bile in your digestive system, this episode is packed with valuable insights for anyone looking to enhance their digestive health.

It’s the time of year when we are “catching bugs” that are going around, ranging from a mild and annoying cold, to more serious cases of influenza, Covid, or a virus called RSV. It is completely normal and natural for your body to get occasionally sick. Even with a healthy immune system, you may get catch something one to two times per year. But are you someone who tends to catch whatever is going around? Are you susceptible to illness and getting sick every month? If so, that can be a sign of a weakened immune system, and you can take steps to build up and protect yourself with the right nutrition and supplements.

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.

In our clinical practice, we see people at all stages in their surgical preparation and recovery. In today’s show, we’re going to focus on knees specifically. Our dietitians will help you think about how to optimize your nutrition before knee surgery and strategize your food plan for after knee surgery to give you the best recovery outcome possible. We’ll start by quickly covering the most common types of knee surgeries, then we’ll give you action steps to take for before and after your procedure.

Are nitrates helpful or harmful? Join registered and licensed dietician Brandy Buro in this week's episode of Ask a Nutritionist as she breaks down everything you need to know about naturally occurring and added nitrates in your food.

Have you or someone you know suffered a concussion or some kind of hit to the head? Do you or the kids in your family play contact sports? If yes, this show is for you! Today’s episode features a conversation with our dietitian and a physician who has worked for Amen Clinics for over a decade. Our special guest, Dr. Kabran Chapek, is going to take us through the ins and outs of what happens to a brain in a concussion, discuss important chapters from his book Concussion Rescue, and share actionable things we can do to protect our brains and help them recover quickly and more completely after an unexpected injury, even if it’s been years or decades after a brain injury.

Do you struggle with digestive issues, fatigue, or skin problems? It might be time to consider whether gluten is the culprit! Join registered and licensed dietician Britni Vincent on this week's episode of Ask a Nutritionist as she breaks down how gluten can impact your health - from explaining what gluten is and the hype around gluten-free diets to common gluten sensitivity symptoms and the importance of testing for celiac disease.

Since sugar consumption tends to increase starting at this time of year then leading into the holidays, we’re here today to talk about why we get sugar cravings that can really interrupt your health and how to get rid of them. From a dietitian standpoint, we have ideas that actually work to help your brain stop craving sugar. In this episode, we’ll cover the science behind sugar cravings, how the gut and blood sugar are an important part of the equation, and tips on what you can start doing today to knock down your cravings and sail through the holidays feeling good.

Can't stand certain foods anymore? You’re not alone! Join registered and licensed dietician Amy Krum and discover the surprising causes of food aversions and tips to tackle them and bring balance back to your meals on this week's episode of "Ask a Nutritionist."

Today’s episode features a special guest! Our very own Chef Marianne is joining our dietitian and nutritionist to give you simple ways to use food to support your brain and mental health. We’ll start with a conversation on what mental health is, some statistics on how many folks are struggling, and how food can make an impact on our stress resilience. Then we’ll share food and nutrient ideas that are easy and delicious to help you and your family feel better.

Nobody eats perfectly all the time. Multivitamins and supplements are great ways to ensure that nutritional needs are met and that the brain and the body will get what they need to function better. Tune in for this week's episode of Ask a Nutritionist as Leah, a registered and licensed dietician, answers a listener's question about supplements that could support memory and manage blood sugar and joint pain.

The postpartum period is a time of a lot of hormonal chaos and rebalancing as a woman’s body needs to heal and replenish while she’s adjusting to new responsibilities and a different pace of life – all during a time of WAY less sleep. This can create a wide range of emotions experienced after having a baby and the most common diagnosis is postpartum depression. In today’s episode, our dietitians will cover what postpartum depression is, how many women are affected by it, and how nutrition can be one of the ways to support those early postpartum weeks and months.