Dietitian Dish

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!

11/01/2024

I’ve been waiting on this one! Now accepting blue cross blue shield, Aetna and Cigna insurance!

10/29/2024

90% of my meals are made with toddlers or during a 30-minute lunch break during my workdays. My goals when cooking always include balanced meals, quick, easy, and toddler approved. This week I made granola with my kids to have an easy topping to our yogurt for breakfast.
 
Here’s the recipe:
Ingredients
    •    4 cups old-fashioned rolled oats
    •    1 ½ cup raw nuts and/or seeds (I DO pick out the almonds when serving to toddlers to minimize choking risk) I added almonds, flaxseeds and h**pseed
    •    1 teaspoon fine-grain sea salt
    •    ½ teaspoon ground cinnamon
    •    ½ cup  olive oil
    •    ½ cup honey
    •    1 teaspoon vanilla extract
    •    ⅔ cup dried fruit, chopped if large (I used raisins)
 
Instructions
    1.    Preheat oven to 350 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
    2.    In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
    3.    Pour in the oil, honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
    4.    Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
    5.    Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit. Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola.
    6.    Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving.
 
 
Swipe to see a picture of my kids cooking pizza (our Friday night tradition)

10/22/2024

I am often asked by clients about full-fat vs low-fat dairy products, and UNLESS you have an underlying health condition, my answer will almost always be FULL-FAT. I want to share some insights on the benefits of full-fat dairy products that might surprise you!
 
Satiety: Full-fat dairy can help you feel fuller for longer! The healthy fats in these products slow down digestion, keeping hunger at bay and helping fullness thorough out the day!
 
Absorption of Vitamins: Did you know that fat-soluble vitamins, like Vitamin D, require dietary fat for optimal absorption? 🥑☀️ Including full-fat dairy in your diet enhances your body’s ability to absorb these essential nutrients, supporting bone health and overall well-being.
 
Nutrient Density: Full-fat dairy is often more nutrient-dense than low-fat versions. It contains beneficial nutrients like calcium, potassium, and magnesium, which are crucial for various bodily functions, including muscle and nerve health.
 
Gut Health: Full-fat dairy may promote a healthier gut microbiome. The fats can help nourish beneficial gut bacteria, which play a key role in digestion and immune health.
 
Flavor and Enjoyment: Let’s not forget taste! Full-fat dairy products are rich and flavorful, making them more satisfying and enjoyable to eat. When we enjoy our food, we tend to be happier overall.
 
So next time you’re at the store, consider reaching for that full-fat yogurt or cheese! Your taste buds and your body will thank you. 💪❤️
 
What’s your favorite way to enjoy full-fat dairy? Let me know in the comments! 👇