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

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

In this final episode of our 3-part series on menstrual health, we’re diving into the later menstruating years - aka perimenopause. If your once-predictable cycle has become irregular, heavier, shorter, or totally unpredictable, you’re not alone - and you’re not imagining things.

Licensed nutritionists Kara Carper and Leah Kleinschrodt unpack what’s actually happening with your hormones during perimenopause, why symptoms like sleep struggles, mood swings, and heavier periods can show up, and how nutrition can help you feel more balanced through the transition.