Dietitian Dish

12/12/2025

Need a quick dinner the whole family will love?

10 minute recipe. Egg roll in a bowl

2 TBS Sesame oil
1 onion, chopped
2 cloves garlic, minced
1 TBS fresh ginger, minced
Ground beef or turkey
1/2 cup soy sauce or liquid aminos
1 TBS brown sugar
2 cups cabbage, shredded
2 cups carrots, shredded
Top with green onion and sesame seeds

I also served mine with sweet potatoes because …carbs

10/30/2025

Check out ‘s soups !
Nutrient dense, convenient, local and most importantly, delicious!!!

10/21/2025

This loaf of sourdough symbolizes so much more than bread for me.
For the first time since being pregnant with my twins, I finally feel like myself again.
Before kids, I baked a lot. It was my creative outlet — my way to slow down, nurture, and create something from scratch. But every time I got pregnant (thanks to months of nausea and sickness) or had a new baby (hello, sleepless nights), my sourdough starter would die.  Each pregnancy or newborn stage I would restart, nd honestly, that always stung a little.
It felt like a small reflection of the season I was in — one where survival mode took priority over creativity, hobbies, or even just feeling like I had space to breathe.
Now, with 3.5-year-old twins and a 17-month-old, life is still beautiful chaos — but it’s also starting to feel different. There’s a little more rhythm, a little more me-time, and a lot more gratitude.
So, this loaf isn’t just bread. It’s a reminder that growth happens in seasons. That the parts of ourselves we set down for a while aren’t lost — they’re just waiting for the right time to rise again.
I’m excited to be baking again, reconnecting with what fills me up, and hopefully sharing more content here —normalizing nutrition.
Here’s to coming out of the thick of it, one loaf (and one nap time) at a time.

07/11/2025

Seed oils: toxic or totally fine?

If you've been told to ditch canola, corn, or vegetable oil ASAP… let's pause. As a dietitian, I'm here to clear up the confusion.

My latest blog post breaks down:
✔️ What seed oils actually are
✔️ Whether they cause inflammation
✔️ How I use oils like olive, canola, and avocado in real-life cooking
✔️ Why fear-based food rules miss the bigger picture

If you're tired of fear-mongering and ready for a real conversation about fats, health, and balance—this one’s for you.

🖥️ Read the full post at https://www.dietitiandish.com/blog/should-you-be-worried-about-seed-oils

Should you be worried about seed oils?

07/08/2025

Dietitian Dish – July Newsletter -

07/07/2025

Things I DO and DON’T care about as a dietitian 👇 (Part Two)
✅ I DO care about you listening to your hunger and fullness cues.
❌ I DON’T care if you count calories.
Let’s talk about it ⤵️
📉 Calorie counting is one of my dietitian icks — because not all calories are created equal.
Think about it:
🥤 100 calories of soda = mostly glucose → quick energy, no nutrients.
🌰 100 calories of almonds = healthy fats, fiber, vitamin E & B, magnesium, calcium, copper, zinc, and more.
So… same calories? Totally different impact.

✨ Here’s what really matters:
🥗 Quality foods keep you full naturally. No math required.
🧠 Food is more than math. It’s comfort, culture, connection, and care.
🔄 Calorie counting disconnects you from your body. It can lead to guilt, stress, or disordered eating.
Your body isn’t a robot. It doesn’t need the same number of calories every day. It needs nourishment, not perfection.

07/07/2025

Things I DO and DON’T care about as a dietitian 👇 (Part Two)
✅ I DO care about you listening to your hunger and fullness cues.
❌ I DON’T care if you count calories.
Let’s talk about it ⤵️
📉 Calorie counting is one of my dietitian icks — because not all calories are created equal.
Think about it:
🥤 100 calories of soda = mostly glucose → quick energy, no nutrients.
🌰 100 calories of almonds = healthy fats, fiber, vitamin E & B, magnesium, calcium, copper, zinc, and more.
So… same calories? Totally different impact.

✨ Here’s what really matters:
🥗 Quality foods keep you full naturally. No math required.
🧠 Food is more than math. It’s comfort, culture, connection, and care.
🔄 Calorie counting disconnects you from your body. It can lead to guilt, stress, or disordered eating.
Your body isn’t a robot. It doesn’t need the same number of calories every day. It needs nourishment, not perfection.

06/27/2025

Things I DO and DON’T care about as a dietitian 👇 (Part One)
✅ I DO care about you eating a variety of fruits and vegetables and meeting your nutrient needs.
❌ I DON’T care if they’re organic.
Here’s why ⤵️
🌱 Fruits & vegetables are:
– Rich in vitamins + minerals
– High in fiber (great for digestion, blood sugar, and heart health)
– Full of antioxidants
– Naturally hydrating
– Supportive of brain, hormone, and immune health
✨ They’re colorful, flavorful, and satisfying — and you deserve to enjoy them.
🚫 Organic vs. conventional? Not a dealbreaker.
Studies show no major nutrient difference. If you love organic and can afford it, great! But what I care about most is that you’re eating a variety of produce regularly — in any form that fits your life.

06/25/2025

It’s been a little quiet on here — summer has a way of slowing things down — but I wanted to take a moment to reintroduce myself and share a bit about what I do at Dietitian Dish.
👋 I’m Christina Ellenberg, a Registered Dietitian and Certified Strength and Conditioning Specialist. I’m also the founder of Dietitian Dish, a small private practice where I help clients improve their health through personalized nutrition support and realistic lifestyle changes.
I primarily work with:
1️⃣ Individuals looking to reverse or manage metabolic conditions like diabetes, high blood pressure, or high cholesterol.
2️⃣ Athletes wanting to optimize their performance through smarter fueling strategies.
3️⃣ Perimenopausal women navigating body changes (hello, stubborn belly fat!) and seeking balanced, supportive nutrition.
4️⃣ Anyone who’s tired of dieting and ready to learn how to nourish their body in a way that actually feels good and works long term.
💡 I take a functional medicine approach, which means I look beyond symptoms to explore root causes. I work closely with your healthcare team and consider your lifestyle, genetics, environment, and medical history to guide care that’s personalized and effective.
At Dietitian Dish, there are no cookie-cutter plans or rigid diets. Just realistic, sustainable, and habit-based changes that align with your life — not someone else’s. My ultimate goal? For you to feel so confident in your health and habits that you don’t need me anymore.
Thanks for being here — I’m glad you are. 💛

02/21/2025

Contrary to popular belief, cholesterol is actually very important for our bodies! 🧠💪 It helps build the structure of our cell membranes, produces essential hormones like estrogen, testosterone, and adrenal hormones, and even plays a key role in brain function, memory, and thinking ability. 🧠✨ Cholesterol is also necessary for producing vitamin D! 🌞
The goal isn’t to avoid cholesterol, but to lower LDL (“bad” cholesterol) and raise HDL (“good” cholesterol) for optimal health. Follow along in this series to learn more about what your cholesterol numbers really mean and how to improve them! 🩺❤️

01/21/2025

I’m excited to announce that I’m now credentialed with blue cross blue shield, Aetna, Cigna, Oscar and United health insurances. *MOST* individuals have $0 out of pocket cost covered through their plan! Interested in meeting with me? Shoot me an email : christina@dietitiandish.com

11/04/2024

Clients are always asking for more ways to consume their protein needs without adding in more dairy. One of my favorite (and easiest) recommendations is h**p hearts. They’re essentially tasteless and can be incorporated so easily on top of meals and snacks without giving it any extra thought. 2 Tbs provides 10 G protein! H**p seeds are also a great source of dietary fiber, n3 fatty acids along with many vitamins and minerals. My favorite ways to enjoy them are sprinkled in my breakfast yogurt or oatmeal, over salads or mixed into to soups and stews!