Boost Your Energy with Real Food (No Sugar Crash Required)

Transcript:

Melanie: Welcome to Dishing Up Nutrition, brought to you by Nutritional Weight & Wellness. I'm Melanie Beasley, a Registered and Licensed Dietitian, and I'm here with Britni Vincent, who's also a Registered and Licensed Dietitian. And today we're going to be talking about one of the most common things we hear from clients, which is, and I quote, why am I so tired all the time? That mid-afternoon crash is real, not necessary, but it's real.

And then needing caffeine to function, to waking up, you're tired even after sleeping, which of course if you've had that caffeine, you're not sleeping as well, the brain fog, the sugar cravings, you know, you name it. And it's easy to assume the answer is more coffee and caffeine.

Britni: Maybe some sugar sprinkled in there.

Melanie: Sprinkled in there with a cookie or an energy drink or maybe an energy supplement. Those are a thing that are trending right now. But what we see over and over again is that your energy starts with your food. Big surprise. And real food has the power to stabilize blood sugar, support your hormones, fuel that brain, keep your energy steady all day long. So today we're answering some of those commonly asked questions that we get about how to eat for better energy.

You're not just aging. I had a client today and she just thought it was the nature of her age. No, it's not the nature of your age. It's really what we're eating. And we also want to share some practical meal ideas to boost that energy and the foods that we personally rely on when we need an energy boost. It's not a cookie and a coffee.

Britni: I recently heard age is not a disease. And I love that because so often I hear, well, it's because I'm getting older. It's like it doesn't have to be that way though.

Melanie: No.

Blood sugar instability can be connected to feeling drained or tired

Britni: So before we dive into the food piece, I think it's important to understand why so many people feel drained. Why are so many people tired all the time these days? So of course, as dietitians, we think about food and we see energy crashes connected to blood sugar instability.

I mean, I think that's a huge piece of it. Of course, there can be other reasons for fatigue, but start with the basics first. And when people skip meals, eat mostly carbohydrates or rely on sugary snacks, they're just riding this blood sugar roller coaster all day long. And you know, you might feel a quick, nice boost after eating something sweet or having a fancy coffee drink. But of course it's short lived and then it leaves you wanting more.

Melanie: So don't you want a long term solution so that you're not in this crazy hamster wheel of eat and crash, eat and crash, eat and crash? And meanwhile you're gaining weight and your lab numbers are not going well. It's a cycle that affects your total body wellness.

Britni: Yeah, not just the energy piece. You know, and those blood sugar crashes, they can feel like the fatigue we're talking about, but brain fog, irritability, the hangry, anxiety, shakiness, headaches, very intense cravings. And then thinking about when is the fatigue happening? You know, if it's in the afternoon, it's probably a few hours after lunch. And then again, you're gravitating towards more caffeine, more sugar. Which is just perpetuating that roller coaster.

Melanie: It's good to take a moment when you have that crash and look back at what you ate from the time you woke up. Because that's information. When we have a symptom like fatigue, low blood sugar, brain fog, it's your body's way of communicating to you that something's not right. So you have to look back and go, how have I been treating my body? What have I been putting in it?

Britni: Yeah, investigate a little bit. Make those personal connections.

Melanie: You know, another issue is that when you rely on sugar and carbs, there's just not enough room for the nourishment that you need, like protein and vegetables. Because if your breakfast is primarily toast and a sweet coffee drink, your body burns through that pretty quickly. Yes, if you have avocado on there, you're getting a little bit of help, but if the foundation of your breakfast is more protein centric, like eggs or chicken sausage and then some avocado, maybe yogurt that's high in protein, you're going to stay full and energized much longer. It's going to be sustainable, maybe even past that afternoon crash time.

Nutrient deficiencies can contribute to fatigue

Britni: Yeah, I agree. I mean, if you start your day like that, that is going to affect your energy all day long and your food choices. You know, of course we can't ignore nutrient deficiencies. Real food, it's going to give us the vitamins and minerals we need to feel our best. And even a healthy diet can easily fall short. The nutrient content in our food is just unfortunately not what it used to be.

And some common deficiencies we see when it comes to fatigue: iron, vitamin D, which is not related to food, that's related to lack of sun, B vitamins, and magnesium deficiency. So those are common vitamins and minerals we might try supplementing to see if you can feel a difference in your energy. But first and foremost, focus on the food.

Melanie: And I'd like to know numbers before we start supplementing. So iron, for instance, they might check your hemoglobin and hematocrit, but maybe they're not testing your ferritin, which is your iron stores. You might be on a multivitamin, you go in and have your B12 checked and it's high. Well, it's picking up what you took in your vitamin. So there's ways to navigate that that we like to help our clients with.

Certain lifestyle factors that contribute to low energy

You know, and then there's lifestyle factors that also contribute to low energy, like poor sleep, that chronic stress, over-exercising, which is a form of chronic stress, dehydration. So here's some good news. You can get help in all of these areas. And that leads us to the biggest question: what foods give you the most energy?

What foods give you the most energy?

Honestly, the best answer is consistent, balanced meals made with real food. So cereal, no cereal animal, not real food. Toast, there's no toast tree; not real food. So we want those real food meals that are balanced, which we mean there's going to be protein and vegetables and fiber and healthy fats.

There isn't a magical superfood that we can give you a quick fix. I had my client today say, isn’t there something you can give me that just revs my metabolism? No, there's something I can tell you to eat. But energy comes from combining protein, healthy fats and then that quality carbohydrates that are rich in fiber. That's what we want. Which it's my prediction; protein is trending. Fiber's going to be the new trend and there's going to be all these fiber supplements out there and fiber bars.

Britni: Yeah.

Melanie: It’s coming. Just eat the vegetables.

Britni: Yeah basically, right? Get the real food. I mean, thinking about age, you know, in my twenties I had less energy than I do now. And my life is much busier. But I think back and I was not eating a whole lot of protein.

Melanie: No. And you know, it's funny. My husband just told me the other day. We’re in our sixties. And he goes, you know, I had less energy in my fifties, hashtag before he knew me. And he said, I can't believe I can get through a 12 hour day at sixty-six. And he's like, I feel good. He comes home and mows the grass.

Eat protein for good energy

Britni: And you know, the protein piece, when I am meeting with somebody and they're struggling with their energy, that is one of the first things that we talk about is let's increase the protein because generally it makes a big difference pretty darn quickly. So those protein rich foods, again, game changer for long-term energy, not that quick burst that is short-lived. Because protein stabilizes blood sugar, supports muscle mass;

Helps you stay mentally focused. And usually when we feel exhausted, you know, we do reach for carbohydrates. That's natural, right? Because they give us that quick energy. And especially if your blood sugar has dipped, your body wants the carbs because it's the quick pick-me-up. So there's a reason for that. And you can think of it as carbohydrates are like the kindling of the fire. They ignite really quickly and fuel activity immediately. Whereas protein, it's like the structure of the fire that keeps the system stable and makes that fire last.

Melanie: Because we all know if you have a caramel macchiato that's got the sugar and it's got the caffeine, you do feel energized. But what is the detriment down the road? You're going to feel great. You're going to feel energized. You're going to be popping along for an hour or two. But then when you have that crash, you've got to refuel with something else. And so that's the cycle you want to break. But when you eat a burger and some salad and some wild rice, you're going to feel energized the rest of the day.

Britni: So you're just feeling your best all day long. And when we're talking about protein, we are specifically talking about animal protein as the preferred protein source. So that means eggs, fish, turkey, chicken, yogurt with no added sugar, cottage cheese, grass-fed beef, pop open a can of sardines, seafood. You can even utilize protein powder.

Melanie: Yeah, especially if you don't have time for lunch, right, Britni?

Britni: Yeah, I mean

Melanie: What are you drinking right now? Tell everyone.

Britni: My lunch is going to be a little bit later today. So to hold me over, I'm having some whey protein, chia seeds, and water. Not the most delicious thing, but it's going to give me energy and a little fiber from the chia seeds until I get around to eating more of a complete meal.

Melanie: So this is why we always talk about eating in balance. You want the carbs, the protein, the fat, the fiber together for sustained energy. And an apple alone might give you a little boost of energy, might satisfy, you know, a little craving, but not long after that, that's going to go away. Because an apple with a little nut butter and some hard-boiled eggs, or like a nitrate-free beef stick, is going to give you much more sustained energy than just that little sad apple by herself.

Eat healthy fats for sustained energy

Britni: Yeah, absolutely. I mean, those healthy fats are the other piece of the puzzle here. So foods like avocado, nuts, seeds, olive oil, coconut, grass fed butter, they are going to sustain fuel for the brain and the body and the muscles. And they also anchor our blood sugar. So it's going to help to keep the blood sugar more stable throughout the day, preventing that roller coaster we've been talking about.

Focus on slower digesting, fiber rich carbohydrates

And for carbohydrates, we want slower digesting carbohydrates, fiber rich carbs. When you think about fiber and healthy carbohydrates, for a lot of people it's easy to think of whole grain products. I'm going to pick up some whole grain cereal. I'm going to get whole grain pasta.

Melanie: Oh let's pick on those. Yeah. Let's talk more about whole grains.

Britni: So the problem with those is they're processed and they will generally give you a blood sugar increase.

Melanie: Back when we were wearing continuous glucose monitors, when we started carrying them at Nutritional Weight & Wellness, and we were wearing them, we saw spikes. There were spikes if you had a piece of “whole grain bread”, which had one or two grams of fiber. The beloved oatmeal spiked blood sugar, crash later. So it's not what we think is going on in our body based on marketing. What's going on in our body is what's happening to your blood sugar, what's happening to your energy.

Britni: And we think about whole grain cereal or whole grain pasta, you're probably not having half a cup of that either. So you're eating a much larger amount of those carbohydrates.

Melanie: You measure out a half a cup and you want to cry or kick or kick sand because it's just not enough food to be satisfying. You cooked all that, you took the time, you strained the pasta and you did a half a cup. What is the point?

Britni: So think of those carbohydrates as mostly vegetables with some modest amounts of fruits, berries being the better choice. They're lower in sugar, generally higher in fiber. And then if you do well with them, single ingredient whole grains like quinoa or buckwheat and being mindful of the amount. Beans and legumes could be a good choice too.

Breakfast examples for sustained energy

Melanie: You know, I touched on already is how you start the day, sets the tone for your energy and the rest of the day. So let's talk about breakfast. This morning what I had was I make a high protein muffin that's got fiber and I'm not saying it tastes delicious, so please don't write in and ask for the recipe. But it gets the job done for me. It's full of egg whites, it's got some fiber in there, and then I pair it with more protein, which is a turkey sausage patty, which is on our website and does taste delicious.

But, you know, it sets you up for staying full and having steady energy for at least a few hours. You don't want a meal that's going to set you up for a blood sugar spike and then feeling depleted an hour or two later, which we've talked about, or maybe you skip breakfast entirely. It is very, very hard if you're skipping that breakfast to get enough protein in to sustain muscle energy metabolism and bone. So what do you eat for breakfast, Britni? What do you have?

Britni: Well, this morning I had leftover cabbage rolls, so it had ground beef in there, and then I had a leftover like veggie salad. So very non-traditional breakfast. But I think if you step outside the traditional breakfast box, it allows you a lot more options. And it can be easier too to just pull something out.

Melanie: Because you have three small children.

Britni: I do.

Melanie: So if you're reheating some leftovers and you're getting breakfast in, I applaud you. I really think when my kids were small, I was a skipper. I would skip.

Britni: It’s easy to do that when you’re busy.

Melanie: No more. You know, think about meals that give lasting energy instead of a quick spike and crash. One of the ones that I love is I will do eggs. I pop up that protein with additional egg whites and then sauteed vegetables. I love a little roasted sweet potato in there. But lately I've been really into instead of sweet potato, I've been cooking acorn squash, delicata squash, or butternut squash. And I have a bunch of it cubes and roasted in the refrigerator from roasting. And I'll just pop that and have that with my eggs. So it's not traditional, but I like it.

Melanie: You want it to be delicious, not like my sad muffin today. We do have delicious muffin recipes on our website, by the way.

Britni: Yes, to your point, I think it's important to like what you eat for the most part. We love the food we eat and it's real food and we're keeping our blood sugar balanced. So it doesn't feel like much of an effort because it's great all around.

Melanie: I had a client today and we were going over and I said, I'd love for you to have that protein and vegetables and healthy fat and, you know, maybe a little bit of fruit here and there. And she said, vegetables for breakfast? It's like, well, think about it. If you have a quiche, if you have an omelette with vegetables, you can do this.

Britni: Definitely. And again, it could be baby steps to get up to this point. But eventually you do get to the point where it's what you do.

Melanie: Yeah. A salad for breakfast is not a bad deal.

Britni: Yeah. It is already time for our break. We will be right back, and when we get back, we are going to talk about some lunch ideas.

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Lunch ideas to avoid a midafternoon crash

Melanie: So welcome back to Dishing Up Nutrition. We're talking about how to keep your blood sugar stable so that you're not having a crash at the end of the day. And one of those is what are you having for lunch so that you mitigate that crash midafternoon?

Britni: Today I am going to have chicken and I have an Asian inspired salad and it's cabbage based with like a peanut dressing, a few nuts on top, lots of protein on there, lots of fiber from the veggies. Super simple. You know, it's something you could easily make a batch of for the week. It'll stay good. That cabbage will hold up. And yeah, it's delicious.

So listeners, think about what you had today or what you had yesterday. And then how did you feel a few hours later? Were you feeling tired? Were you dragging? Were you having cravings? Maybe getting hangry. Probably you either didn't eat enough for lunch or just not balanced correctly. So you probably had a blood sugar increase and then you're having a dip. So realistically, a meal should keep us full and satisfied for at least three hours.

Melanie: Yes. And you know, lunch today, because I threw stuff in my lunchbox, a “Mod Podge” of things; it was not a red letter day for Melanie. But, you know, I had a patty of hamburger that I reheated. I had some leftover broccoli, green beans, and two baby red potatoes. It got the job done.

Britni: It sounds good though.

Melanie: It was good.

Britni: And it's easy to make.

Strategy to naturally boost energy if needed (& simple snack ideas)

Melanie: Now what if you're somebody who generally has good energy throughout the day, but every once in a while maybe you don't get enough sleep or you're traveling and you get jet lagged and you need ideas for how to boost energy quickly in a healthy way. Well, we don't want to be relying on coffee and energy drinks, like we said.

So the best way to boost energy naturally comes from balancing blood sugar quickly with a little carb and a little protein. And you're going to feel a lot better eating some simple balanced snacks. You know, I have a client who said that when she gets protein, she feels like a flower that has been watered and it starts to come to life.

And I feel the same way if I'm not getting enough protein, I'm just in a slump. So here's some simple snack ideas to sustain that lasting energy. You might have some Greek yogurt or ricotta cheese with some berries. Yes, ricotta is more than lasagna. Ricotta, you can sweeten it with monk fruit or stevia and put a little almond extract or vanilla extract in there. It's delicious. Pair it with some berries and you've got protein and fiber and carbs in the berries.

You could do turkey roll-ups with baby cucumbers. You could do hard-boiled eggs with carrot sticks or some nuts. You can do maybe some cottage cheese, top it with tomatoes, cucumbers. A small dollop of mayo is really good on that. And then a homemade protein shake. Maybe something a little delicious, more delicious than what Britni made today, but she's at work. But you know, if you've got a blender, we've got some amazing protein shake recipes on our website.

I mean, the March Mint Shake is delicious. There's some really great ones in there. Put it in a thermalized thermos and you can bring that to work. Pop a straw in there when you're ready and it's going to keep it cold and delicious. And then nitrate-free beef sticks and baby bell peppers. Done. That doesn't even require any prep.

Britni: Yeah, all of these are simple, they taste good, and they're going to help you to get you to dinner without walking in the door and feeling starving and just grabbing whatever's in sight because we've all been there done that.

Melanie: Yes, or breaking into that big bag of nuts you keep in your car and the next thing you know you've consumed like eleven hundred calories of nuts because you're in traffic.

Importance of hydration

Britni: So another thing we definitely need to talk about is hydration because that really matters too. So even mild hydration can cause fatigue, headaches. Sometimes people think they need caffeine when they actually need water and some electrolytes in there. Last week our “Ask a Nutritionist” episode was on the topic of hydration.

So I would very much recommend listening to that. And if you think dehydration might be contributing to your fatigue, you might want to consider electrolytes. I would say the biggest thing to look for is sugar.

Melanie: Or sucralose and aspartame. We don't want those. Acesulfame K: that’s an artificial sweetener.

Britni: Those artificial sweeteners. So if it's monk fruit or stevia, those would be good options. And those can help to hydrate your cells more efficiently. And then also what I find for a lot of my clients is they drink more water because their water is flavored. So it's a win-win. And peek at your recent lab work. Look at your sodium level. Look at your potassium level. I find surprisingly, a lot of clients have low sodium.

Melanie: We demonized salt so badly in the eighties and the nineties. We actually need salt.

More on lifestyle factors to boost energy

So movement also helps, a quick walk outside, stretching, fresh air, sunlight. All can boost your energy. If you're somebody who's got a sedentary job and you're sitting, it's found in research that your respiration slows, your metabolism slows almost to the level of sleep. So motion is lotion. If you can get a walking pad and a stand-up desk to periodically every half hour walk for 30 minutes, slow pace, doesn't have to be, you know, a wild clip, but movement.

After every client, I get up and I walk either to the bathroom or the water cooler or something, I'm going to move. So motivating yourself to go take a walk. If you're at home, you could do a quick YouTube workout. The hardest part is just starting the habit. It's once you start it, you know, that first step creates momentum.

And it helps to make, you know, maybe an accountability partner, but make plans to walk with a friend. Don't talk yourself out of it. Use the five, four, three, two, one method. When you were little kids and you were going to jump into cold water and you'd all count five, four, three, two, one, and go. It's the same with a workout. Don't let yourself ruminate about how you feel and why you don't want to go. And maybe your shoe doesn't fit properly and just five, four, three, two, one, get out the door.

But one thing I found is that you will always feel better after eating a balanced protein forward snack, taking a short walk. Motion is lotion. If you don't move it, you lose it. I heard a quote that said, “When you stop moving, they throw dirt over you.” So just keep moving.

Britni: And the food and getting some movement in, that's going to make you feel way better than an energy drink will.

Melanie: You're going to feel a little righteous because you're taking care of yourself.

Low iron: 1 possible cause of fatigue

Britni: Yes, it's self-care. So let's say you've focused on the basics here. You're getting some movement in, you're eating real food in balance, so your blood sugar is more stable, but you're still struggling with some fatigue. So if you are a woman in particular and you are menstruating, Melanie, you mentioned earlier the iron piece of the puzzle here. So that is something worth looking into. Again, you focused on the food and you're still struggling.

Melanie: It might be something wrong.

Britni: Yeah, there might be something going on internally. So request to get your iron checked, including your ferritin, your iron storage marker. Because all other numbers could be good, but your ferritin could be really low and then you're going to be struggling. So for women, you know, we do have unique needs.

Melanie: Don't please don't run out and buy a bunch of iron and take it, because we don't get rid of that. So it can build up to a toxic level. If you don't need it, you don't want to be supplementing with that.

Britni: Only if you've gotten tested, you're low, you talk to a medical provider and you come up with a plan, and then it's important to retest. But it's important for women in general to, and everybody really, men as well, focusing on those iron rich foods. When we think about plant sources of iron, like spinach, you hear about a lot, they are just not absorbed nearly to the level that a heme iron source or an animal source of iron would be.

Melanie: So when we think of heme iron, it's hemoglobin. So it comes from an animal that has hemoglobin. When we think of a non-heme iron, it's going to be a plant source. There's no blood flowing through the plant to provide that heme. And so we absorb like iron, which is hemoglobin. We absorb it better. If you're somebody who's a vegetarian, your source is going to be from plants. You've got to be sure that you're taking at least a vitamin C with your iron source that's non heme. Like you mentioned, spinach.

Britni: Great recommendations.

Melanie: So pair it with some broccoli. That's a good source of vitamin C.

Britni: The iron and vitamin C together. And you know, I think a lot of women still subconsciously have the message of they should eat less. So they're lacking in the protein. So they might be missing that iron. Also, B vitamins are in protein as well. Magnesium. So you can see when you are just not eating enough, a trend I very commonly see is you undereat throughout the day and then at night you're starving and then you're snacking. And of course those snacks tend to be chips or something sweet, popcorn.

Melanie: We cannot build a human from chips and treats and popcorn. You can't build a human that way. You've got to give it the source it needs to make a healthy human. And that is the nutrients that we get from real food. So we want you to be energized. We want you to live long and strong. We want you to have a good feeling throughout the day. So fuel yourself with real food.

Britni: And if you are used to having a light breakfast, take a leap of faith. Try one of the breakfast options we've described. Eat more protein and I guarantee you're going to feel better.

Melanie: You know, on our website we have an amazing egg bake recipe. We've got a crustless quiche. We've got a hash. If you're not an egg person, you could make a breakfast hash. We've got a lot of smoothie recipes. We've got chia seed pudding recipes. So jump on Nutritional Weight & Wellness and click on the recipes. There's a breakfast tab that you can just click on and there's a lot of breakfast ideas in there.

If you find that you've got nutritional deficiencies, you've tested your ferritin and it's low, I recommend you work with a dietitian and find out what's the genesis of that because a low ferritin, especially if you're in menopause, there's a reason that you're not absorbing. And we can sort of correct that and figure it out.

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If you've gotten everything checked out and everything looks healthy, but you're chronically low in iron, there's a reason for that.

Britni: Wonderful point. Because, you know, taking iron for the rest of your life, yes, you could do that, but you're just not getting to that root.

Melanie: And it's expensive. Or if your vitamin D is low. So, you know, we do like to see vitamin D levels between fifty and eighty.

Britni: You know, I have so many clients that their numbers are low, they start supplementing and they do feel better.

Alcohol consumption can affect energy negatively

Melanie: And your body is its best doctor. It will tell you what is working and what isn't. You know, Britni, one of the things we haven't touched on is alcohol yet, but this is a big underlying factor for low energy. So you may feel exhausted at the end of the day. And alcohol is your reward for getting through the day. That glass of wine seems really benign, right?

But there's just no way around the fact that alcohol disrupts sleep. It worsens fatigue the next day. It actually worsens low mood because it slows down your body's ability to make neurotransmitters that make you feel good. So then what do we need? Another glass of wine the next day. So if I'm working with someone who's struggling with fatigue and low energy, alcohol is one of the first things that's she got to go.

And so you simply will not feel your best if you are consistently consuming alcohol. So am I saying that on your birthday you don't have a cocktail? I'm not saying that. I'm saying the regular routine, like brushing your teeth, you also have a glass of wine. This is the routine that is so disruptive. It puts you at risk for a lot of health concerns, which you can listen to one of our other podcasts about alcohol. But I think it's important to address that because alcohol is a fatigue maker.

Britni: And you know, if you are struggling with fatigue, I just want to give you hope. I know you too, Melanie, you've helped countless clients. We meet for the first time. Client focuses on more real food. They come back and they're already having more energy. This can happen quickly. And then once you start feeling better, it's just you've got that momentum. And it's easier to keep going. And then it's easier to move and all the other things.

Key takeaways

But let's wrap this up with a few key takeaways. If you want more energy, focus on the real food. Eat balanced meals and snacks every three to five hours. And the timing depends upon the person. Basically, you just want to prevent yourself from getting overly hungry. Prioritize that protein. Those protein-dense meals are going to help you have better sustained energy. Include the healthy fats. Choose fiber-rich carbohydrates. Stay hydrated.

Don't skip meals. That never ends well. Reduce added sugar, excess caffeine, and alcohol. And I know that might feel like a lot. Again, pick one. Start with one or two of these things and start including them in your regular routine and then you build on that.

Melanie: And if you're listening to this podcast and there's one thing that comes to mind that really resonates with you that you really don't want to change, that's usually the one thing you need to start with. So if you're like, I hate that Melanie, she talked about alcohol and wine, but I really do have two glasses of wine every night, if that's the thing that really triggered you, it's probably the very thing your body will respond the fastest to.

Britni: Yeah, try it for a couple of weeks. See how you feel.

Melanie: See how you feel. You can always go back. So remember, energy isn't just about a quick pick-me-up. Real energy comes from nourishing your body well. You deserve it. Do it consistently. Small changes can make a huge difference over time. You know, even adding protein to your breakfast, packing a balanced snack for your workday instead of heading to the vending machine or the coffee shop or a fast food window, this can completely change your energy, your long-term health for the day.

It's really important to prioritize your food. Every bite you take is harming or healing. There's no in between. So when you take a bite of food, be intuitively listening to yourself. Am I harming or healing with this bite? Is this nourishing me or is this going to make me feel lousy later?

Britni: It's a really great way to think about it. We want to thank you so much for listening today. And if this episode helped you, share it with a friend or family member who's struggling with low energy. And if you're needing personalized support, Melanie or myself or any one of the other dietitians at Nutritional Weight & Wellness would love to help you. Give us a call to learn more at 651-699-3438, or you can visit our website at weightandwellness.com.

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And remember we are in network with many insurance companies. So you might have coverage for meeting with one of us that you aren't utilizing.

Melanie: Our goal at Nutritional Weight & Wellness is to help each and every person experience better health through eating real food. Thank you for listening today and enjoy your day.