Gender's Impact on How Processed Foods Shape the Microbiome

Fibre, gut health, fruits & vegetables, IBS, salt, sugarJessica PirnakFebruary 23, 2023gut health, Gut Health, IBS, Irritable Bowel Syndrome, Fiber, fibre, Apples, Fruits and Veggies

Postbiotics Anyone?

Fibre, gut health, IBSJessica PirnakOctober 31, 2022gut health, Gut Health, IBS, IBS diet, fibre, soluble fibre, probiotics, Probiotics, prebiotics, postbiotics

Avocado Toast, Anyone?

fat, Fibre, fruits & vegetables, gut healthJessica PirnakNovember 22, 2021gut health, Gut Health, Fiber, fibre, soluble fibre, avocado

20 Ways to Get More Plants on Your Plate

Welcome to week 4! Are you ready to get energized? I know I am! Getting more fruit and vegetables in at each meal is not new news. If I had a dollar for every time someone told me to eat more fruit and vegetables I would be a rich fancy lady by now, but unfortunately, this age old advice is harder to put into action than it sounds. Looking for inspiration on how to do this? Look no further and I promise you these tips will not include eating a salad at every meal. But before we jump into them let’s talk about how much produce to buy and storage because we all hate food waste.

What this Dietitian and You are Deficient in

Lately I’ve been feeling like the last remaining cheerleader for fibre. Everyone with their crazy paleo and keto diets have decided to abandon this amazing nutrient and are now suffering the consequences. Bloated? Constipated? Unexplained diarrhea? Gas? (Sounds like a Pepto-Bismol ad?!?) Well you might just be fibre deficient. Even if your gut is healthy and happy, I’m betting that you’re still not consuming an adequate amount of fibre a day because we all are deficient – even me!

Fibre, fruits & vegetables, Personal Journey, tipsJessica PirnakNovember 13, 2017water, avocado, beans, fibre, whole grain, probiotics

Preserve the Local Harvest

Winter is coming! Well…not quite…but in the spirit of Thanksgiving and being grateful for what we have, let’s take the time to celebrate our local harvest. Here are three ways to preserve our beautiful local produce before winter officially hits southwest B.C.

Fibre, fruits & vegetables, tipsJessica PirnakOctober 16, 2017fibre, probiotics, Pickling, Cooking Tips

All Jacked Up!

All jacked up on jackfruit! This trendy weird fruit is taking over your local grocery store! You’ll find it preserved in a can, in a pre-cooked/ready to eat package with the other meat alternatives, as an ingredient in a vegan pre-made meal or fresh in the produce department. But have you heard of it?

Fibre, fruits & vegetables, protein, vitamins and mineralsJessica PirnakSeptember 7, 2017vitamin A, fibre, vegetarian, recipes, jackfruit

Back2School Nutrition Basics: What You Need to Know for September

As you start to prepare for September and the dreaded ‘F’ word (Fall) here are my top three back to school nutrition tips to help your kids do their best this year.

Fibre, fruits & vegetables, sugar, tipsJessica PirnakAugust 28, 2017fibre, Snacks, Canada's Food Guide, Back to School

Italian Take-Away

The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea. More and more research is showing that by following this way of eating we can lower our risk of certain diseases, improve our mood, boost our energy levels and keep our heart and brain healthy. It’s not a coincidence that these guys are living until they are over 100! As a dietitian and food lover I needed to do some research into this so-called Mediterranean diet, so I packed my bags and went to southern Italy for 3+ weeks (hard work – right?)