St. Petersburg Nutrition

11/14/2025

Weight gain during perimenopause and menopause? It’s NOT your fault—and it’s NOT inevitable!

Your hormones are changing, and that affects everything: → Metabolism slows down → Insulin sensitivity decreases
→ Sleep gets disrupted → Muscle becomes harder to maintain

But you’re not powerless!

What actually works: Foods that support hormone production, strategic strength training (game-changer!), sleep optimization and stress management

The secret? Working WITH your hormones, not fighting them.

At St. Petersburg Nutrition, we create personalized plans for women navigating perimenopause and menopause. No cookie-cutter diets. No punishment. Just real, science-backed support.

📍 Serving St. Pete locally + virtually across Florida Free phone consultation to get started. Full blog post at link in bio

Your body is going through a major transition—it deserves support, not shame. Let’s do this together.

Learn why weight loss is harder during perimenopause and menopause. Discover evidence-based nutrition and lifestyle strategies that work.

11/06/2025

The holiday season is here, which means we’ll be talking lots with clients about strategies for sticking to their nutrition plan and goals through the next few weeks. Balance and mindfulness are key—you don’t need to be perfect, but you do need to be aware.
Here’s our top tip for avoiding overeating this holiday season: Before meals, drink a full glass of water and take 1–2 deep breaths. This simple habit reduces overeating triggers and increases awareness of hunger and fullness cues.

Start meals with protein and fiber — eggs, Greek yogurt, beans, or high-fiber vegetables — to feel full faster and reduce cravings.
The most impactful nutrition strategies help you truly enjoy the holidays without derailing your progress. Schedule a free consultation for a personalized holiday plan tailored to your goals.

10/29/2025

🍂 Fall is here — a perfect time to reset your hormones and metabolism!
Seasonal foods like broccoli, Brussels sprouts, kale, and cabbage support estrogen metabolism and hormone balance. Pair them with healthy fats like avocado, nuts, or olive oil to enhance nutrient absorption.
💡 Tip: Add 1–2 servings of these cruciferous veggies daily. Combine with lean protein to stabilize blood sugar and maintain energy throughout the day.
Functional nutrition isn’t just about food—it’s about tailoring meals to your metabolism and hormone health.

10/17/2025

Are you using (or considering) Ozempic®, Wegovy®, Mounjaro®, or another GLP-1 injection for weight loss?

These medications can be incredibly effective for reducing appetite and improving blood sugar control — but success isn’t just about the injection.

The real key is working with a registered dietitian nutritionist who can guide you through:
🌱 Personalized meal planning
💪 Protein and nutrient optimization
⚖️ Overcoming weight loss plateaus
🥗 Maintaining results after stopping medication

In our latest blog post, we break down exactly how to combine GLP-1 injections with nutrition strategies to achieve safe, sustainable weight loss — and avoid rebound regain.

👉 Read the full article here: https://stpetersburgnutrition.com/ozempic-glp1-injection-weight-loss-dietitian/

Your healthiest, most confident self starts with the right support. 💚

Why you should always pair Ozempic and any other GLP-1 injection for weight loss with a registered dietitian

09/10/2025

🌱 Fuel your body, fuel your life.

Lasting weight loss isn’t just about cutting calories — it’s about optimizing your metabolism and body composition. Adequate protein, balanced carbs, and healthy fats ensure your body burns fuel efficiently instead of storing it. Meal timing and meal balance matters! What makes that number up on the scale matters (muscle vs fat). Each body is unique, let’s determine your individualize nutrition plan for your body’s success!

At St. Petersburg Nutrition, we’ve proudly served our community for 8 years — earning hundreds of 5-star reviews along the way. With Jeff’s 30+ years of experience in nutrition and fitness, we bring both science and real-world results to help you look, feel, and perform your best.

💪 Strong body. Clear mind. Energized day.
Let’s find your sunny side shine. ✨

08/31/2025

Struggling with Weight Loss? It’s Not Just About Diet or Exercise!

Tired of quick fixes that don’t work? Sustainable weight management starts with finding THE ROOT CAUSE! Hormones, metabolism, nutrient deficiencies, and gut health all play a role in why your body may not be cooperating.

✅Metabolic Testing- see how your body burns calories, work towards increasing metabolism if found slow or if found to be fast you could be hindering you progress with under fueling
✅Functional Nutrition Labs- identify hidden imbalances holding you back
✅Body Composition Analysis- know the real story behind the scale.

Stop guessing. Start addressing the root cause and create a personalized plan that works for YOU!

08/25/2025

Hi Brenda here at St. Petersburg Nutrition!

When we are struggling to stay on course and continue to try and make healthy choices- What motivates you to keep to your regimen and/to make improvements?

Understanding what motivates you to be healthy is essential because motivation drives action. Knowing what motivates you helps make day to day choices more meaningful and sustainable. Take a moment to answer our poll question to help you stay motivated!

08/15/2025

And its offically time to stock your pantries!! Denis Phillips reporting we are approaching peak hurricane season. Do not wait until the mad rush when a storm is announced, stock now!

As a registered dietitian, I’m often asked about what I eat. My essential grocery list of healthy non-perishable food items.

08/14/2025

We're excited to introduce Emily Frizell, MS, RDN, LDN—the newest member of our team! With nearly 15 years of experience, a Master's in Human Nutrition and Functional Medicine, AND professional chef certification, Emily offers something truly unique.

Unlike traditional nutrition that focuses on calories and macros, Emily's functional medicine training helps uncover the underlying factors sabotaging your health goals—from hormone imbalances and thyroid issues to gut health and inflammation.

Emily specializes in:

🍎Stubborn weight that won't budge
🍎Digestive issues and GI symptoms
🍎Hormone imbalances (PCOS, fertility, menopause)
🍎Thyroid concerns
🍎Autoimmune conditions
🍎Chronic fatigue and low energy and much more!

As a working parent herself, Emily understands life's demands and creates practical, sustainable strategies that work with your unique circumstances—no quick fixes or restrictive diets.

Ready to transform your health? Emily combines advanced functional testing with delicious, chef-created meal strategies to help you reach your goals for good.

Call (727) 344-9933 or visit our website to schedule your complimentary phone consultation to learn more!

07/08/2025

Weight loss can feel like an impossible puzzle. You followed advice that worked for others, tried the latest trending diet, yet the scale barely budges or the weight just returns.

Break this frustrating cycle by gaining a better understanding of the bodies biological barriers that can occur and learn the most effective strategies to reach your goals once and for all!

Learn about the most effective strategies for weight loss and weight maintenance in this quick 3 minute read!

06/15/2025

My main motivation to eat well is to feel good. When tempted to stop and get a bagel and cream cheese with a sugar bomb latte stop and 🤔 think for a moment how you will feel afterwards or even hours later. Some foods no matter how tasty are just not worth it!!!

🍒What you put on your plate plays a powerful role in how you feel- physically, mentally and emotionally. When you eat well, you fuel your body with the nutrients it needs to thrive. That means more energy, better focus, improved digestion, stable moods, and even better sleep.

🍒It’s not about perfection- it’s about intention. Could you be under eating/under fueling and missing key nutrients to feel good? Could you be eating the right amount at the wrong times? Is your metabolism slow due to chronic stress or hormones?

🍒 Sometimes all we need is a hand to hold, an expert accountability buddy and sometimes we need it all!!! Much goes into a nutrition plan that’s perfect for YOU, let us help make healthy eating simple and sustainable in your lifestyle so you can feel your very best.

06/02/2025

👋🏻 Jeff Cevero here, Licensed Registered Dietitian Nutritionist and Certified Strength and Conditioning Coach.

I thought it would be helpful to share my weekly grocery list. These foods work well for me and my goals, let me find your tailored grocery list to help you with your personal goals!!

🥗Grocery List🥗

Eggs
Chicken breast
Ground turkey breast 99% lean
Wild cod
Wild sockeye salmon
Maverick extra lean ground beef 96% lean
Greek yogurt
Fairlife fat free ultra-filtered milk
Whey isolate protein powder
Ready to drink protein shakes - shelf stable
Oranges
Blueberries
Asparagus
Green beans
Cucumbers
Red and orange bell peppers
Sugar bomb grape tomatoes
Spinach
Avocados
Avocado oil spray
Whole grain rolled oats
Jasmine rice
Sweet potatoes

The limiting factor of exercise is the ability to recover from it. Nutrition provides energy for working muscles to burn fat and helps recovery from exercise by healing soreness so you get optimal results. For more information on how to optimze your fitness routine contact us (link in bio!) for a complimentary consultation call.

Training + nutrition + rest = success