Ellen Petrosino RD

03/25/2025

Want to Lose Weight? Focus on THIS, Not Calories! PLUS: Easy weight loss recipes and How To Build Sheet Pan Meals guide -

I love helping you connect with information in new ways that make it easier to move forward with your goals. This month, let’s explore why focusing solely on calorie counting and restriction may bring short-term success but is often hard to sustain in the long run. To be clear, calorie balance mat...

02/13/2025

Did you know that incorporating plant-based 🌿proteins into your diet can have many health benefits?

From supporting heart health, reduced inflammation and risk of chronic diseases, plant-based foods offer a wide variety of nutrient-dense options. 💪

Not sure where to start? Some excellent plant-based protein sources include nuts & seeds, beans, lentils, tofu, whole food organic soy and more.

These foods are rich in protein and fiber, vitamins, minerals and antioxidants that support optimal health.

Plant-based proteins, provide nutrients that your body needs 👍 without the added saturated fat and cholesterol found in animal products.

Swipe 👉 through to learn about how much protein is found in each serving of these plant-based sources and easy ways to add to what you are eating now.

💡 Small, consistent changes can make a big impact!

02/10/2025

🚨 Heart health tip alert! 🚨

Did you know that adding certain foods to your plate can help lower LDL cholesterol — the “bad” kind 🍎🥑🥜

According to a 2018 study “Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials”- there are 4 powerhouse food groups that not only support heart health on their own but have ADDITIVE effects when included as part of a healthy eating pattern.

🌱 Plant Proteins: Think beans, lentils, and tofu.
👉How they work: They contribute fiber and displace sources of saturated fat from animal protein on the plate.

🥜 Nuts & Seeds: Walnuts, chia, and flax seeds.
👉How they work: They contribute fiber, unsaturated fats, and trace minerals. Tip: These are calorie dense, so watch portion sizes.

🥦 Soluble Fiber-Rich Foods: Oats, Brussels sprouts, and berries
A👉How they work: Think of stickiness! Soluble fiber swells and gels in the digestive tract, adhering to cholesterol remnants and pulling them out with a bowel movement.

🫒 Healthy Fats: Olive oil and avocado -
👉How they work: They replace saturated fats in the diet. Saturated fat has been shown in research to elevate LDL cholesterol.

💡 Small, consistent changes can make a big impact on your cholesterol levels.

Do you want to know more? Visit my website www.ellenpetrosino.com (link in profile) for my latest blog which takes a deep dive into the research behind the health benefits of these foods groups along with my top suggestions of delicious and easy ways to enjoy them.

Which of these foods will you add to your next meal? Tell me below ⬇️

02/05/2025

💌 Don’t Miss Out!

My Latest Newsletter on Heart Health Drops Tomorrow!

Looking for evidence-based nutrition tips paired with practical and sustainable ideas to support your health? My newsletter delivers just that!

✨ What you’ll get:

✅ Expert information you can trust
✅ Free handouts to guide your healthy changes
✅ Delicious, heart-healthy recipes you’ll love

Ready to make small changes with big impacts? Sign up today — link in bio!

01/21/2025

✨ Test Tuesday! ✨

Recipe testing in progress! I’m on the hunt for an easy, delicious afternoon snack that hits all the marks: creamy, chocolatey, comforting, and nourishing.

With this cold weather, I am reaching for Chocolate Yogurt Chia Pudding. Packed with Greek yogurt, chia seeds, cocoa powder, a drizzle of maple syrup, and a splash of milk (dairy, almond, oat—you pick!), it’s easy to prep and seriously satisfying.

💡 Fun fact: Did you know chia seeds are tiny nutritional powerhouses? When mixed into liquids, they absorb water, release heart-healthy soluble fiber, and create a pudding-like texture. Plus, 1 tbsp brings:
✅ 3.4g fiber
✅ 1.7g protein
✅ A boost of iron & calcium

📖 Recipe:
In a jar with a lid, combine:
🥄 ¾ cup Greek yogurt (or plant-based yogurt)
🥄 1 tbsp chia seeds
🥄 1 tbsp cocoa powder
🥄 2 tsp maple syrup
🥄 2 tbsp almond milk (or milk of choice)
🥄 Optional: 2 tsp mini chocolate chips

Mix, refrigerate overnight, and top with mini chocolate chips or nuts.
Pro tip: Double batch this recipe and blend the mixture before chilling for a super creamy texture!

Tag me if you try it—I’d love to see your creations! 💕

Nutrition Facts: 1 serving = Calories: 240, Protein: 18grams, Carbohydrates: 30 grams (of which 5.4 grams are fiber), Fat: 6.9g.

For more practical tips to help you create sustainable change, sign up for my newsletter at bit.ly/40G9wyd or see link in my bio.

01/03/2025

Detox: Your First Step Toward Weight Loss and More! Check Out My Downloadable Detox Shopping List! -

Are you struggling with stubborn weight loss, high cholesterol, blood sugar swings, or hormonal imbalances? Optimizing your body’s detox pathways could be the missing piece. Let’s clear the air: when we say "detox," we’re not talking about a trendy two-week juice cleanse. Your body has a sophi...

12/09/2024

3 No-Fuss Healthy Habits To Help Keep You On Track This December (https://www.ellenpetrosinord.com/post/take-charge-of-your-holidays-3-no-fuss-healthy-habits-to-help-keep-you-on-track)

By just focusing on these top 3 moments of intention on a daily basis over the next month, you will be maintaining your forward momentum and

11/20/2024

Who’s been craving butternut squash on these cozy fall days?! 🍂

Not only is butternut squash delicious, it’s packed vitamins, fiber and antioxidants to support your health.

Plus, it’s super versatile. Here are my 5 of our favorite ways to use butternut squash:

🧡Fries: Roast until crispy for a twist on a classic favorite.

🧡Mash: Whip it up for a creamy, flavorful alternative to potatoes.

🧡Soup: Blend with spices for a comforting, immune-boosting meal.

🧡 Salad: Add roasted cubes to your greens for a burst of flavor and texture.

🧡Stuffed: Fill with quinoa and veggies for a hearty, fiber-rich dish.

Enjoy! 🍁☕🍂 🎃

11/18/2024

Holiday Game Plan -
To Stay Festive & Balanced

Holiday Eating Tip #3 🍪

Savor The Treats: Choose 1-2 treats that you really love

Holidays are meant to be enjoyed, which means some indulgence is part of the fun!

Instead of restricting yourself, give yourself permission to enjoy without overdoing it.

👉
Treat the dessert table like a mini-buffet - scan and plan your choices.

👉Choose 1-2 treats you really love—especially the homemade ones unique to the season.

👉Enjoy each bite, eat slowly, and tune in to your body’s signals of fullness.

These simple changes not only helping to reducing overall excess calorie intake during the holidays and post-holiday weight gain, but also to help you to feel positive and confident as you move through the season.

For more tips like these sign up for my monthly newsletter
https://bit.ly/40G9wyd

holiday eating lifestyle

11/14/2024

Holiday Game Plan:
To Stay Festive & Balanced

Holiday Eating Tip #2 Scan And Plan 🍽️

Buffet tables can present a dizzying array of choices, and somehow by the end of the night you never feel like you have chosen well. Here’s a strategy to help you feel more confident.

Before picking up a plate, walk slowly past the buffet and scan what is available. Make a plan using this formula:

1️⃣ Fill half with veggies and salads 🥗
2️⃣ Add lean protein to a quarter 🍗
3️⃣ Use the last quarter for a few indulgent treats 🍰

You’ve just built a balanced plate that is calorie moderate, while allowing you to indulge in your favorites.

For more tips like these sign up for my monthly newsletter
https://bit.ly/40G9wyd

holiday eating lifestyle

11/13/2024

Holiday Game Plan:
To Stay Festive & Balanced

Holiday Tip #1: Pre-Game for Holiday Events🌟

Arriving at an event hungry makes it easy to overeat, leading to bloat, indigestion, and blood sugar crashes that sap your energy.

Instead of “saving room” for later, change that mindset to having a small, balanced snack with protein, fiber, and healthy fats before you go will help take the edge off hunger, and help you to feel more in control of your choices later in the day.

Some quick snack ideas:

🍏 Apple + almond butter
🍓 Greek yogurt + berries
🥕 Hummus + fresh veggies

For more tips like these sign up for my monthly newsletter
https://bit.ly/40G9wyd

holiday eating lifestyle

11/11/2024

Holiday Game Plan: Stay Festive & Balanced

Holiday Tip #1: Pre-Game for Holiday Events🌟

Arriving at an event hungry makes it easy to overeat, leading to bloat, indigestion, and blood sugar crashes that sap your energy.

Instead of “saving room” for later, change that mindset to having a small, balanced snack with protein, fiber, and healthy fats before you go will help take the edge off hunger, and help you to feel more in control of your choices later in the day.

Some quick snack ideas:

🍏 Apple + almond butter
🍓 Greek yogurt + berries
🥕 Hummus + fresh veggies

For more tips like these sign up for my monthly newsletter
https://bit.ly/40G9wyd

holiday eating lifestyle
___________________

Holiday Game Plan:
To Stay Festive & Balanced

Holiday Eating Tip #2 Scan And Plan 🍽️


Buffet tables can present a dizzying array of choices, and somehow by the end of the night you never feel like you chose well. Here’s a strategy to help you feel more confident.

Before picking up a plate, walk slowly past the buffet and scan what is available. Make a plan using this formula:

1️⃣ Fill half with veggies and salads 🥗
2️⃣ Add lean protein to a quarter 🍗
3️⃣ Use the last quarter for a few indulgent treats 🍰

You’ve just built a balanced plate that is calorie moderate, while allowing you to indulge in your favorites.

For more tips like these sign up for my monthly newsletter
https://bit.ly/40G9wyd

holiday eating lifestyle