Smoothies for Summer

Jessica Penner, RDBreakfast, Recipes, SnackLeave a Comment

Four glass of four different types of summer smoothies. Photography by Gabrielle Touchette

Perfect for your summer refreshment repertoire; 4 easy, delicious and cool summer smoothie recipes! This post contains paid and/or affiliate links. Read full disclosure here. Get out your blender because it’s going to get a good workout this summer! A local magazine, Sequoia, that explores “life, faith, and beauty in the everyday” asked me to create smoothie recipes for their summer edition and I had the privilege of spending a fun afternoon making all four of them with the team, including the talented photographer, Gabrielle Touchette, who took all the photos in this post. My aim was to use both … Read More

Plum-Almond Galette

Jessica Penner, RDBaked, Dessert, RecipesLeave a Comment

Plum Almond Galette

This post was written in paid partnership with the Dietitians at the Canadian Sugar Institute. As always, all opinions are my own. Have you ever heard the phrase “all foods fit?” In the Dietitian world, we often talk about balanced eating where you can enjoy some “treats” while still focusing most of your food intake on nourishing, whole foods with plenty of fruits, veggies, fibre, and protein! When it comes to free sugar, we know that consuming too much can take the place of food that contains essential nutrients our bodies need to thrive. So yes, we don’t want to overdo it, … Read More

How to Eat Healthy During A Pandemic

Jessica Penner, RDNutrition, OvereatingLeave a Comment

kitchen table

Pandemic eating: how to get your core nutrients, support your immune system, strengthen your family bond over food, and overcome your fear of comfort eating. This post may contain affiliate links. Read full disclosure. You may have a LOT of thoughts about food during this coronavirus pandemic! From not having enough to eat, to being worried about eating too much, to wanting to strengthen your immune system to ward off an infection, there’s a lot you could be worrying about. Take a deep breath in, then exhale. I don’t have a magic wand to make everything better. But I can help … Read More

4 Things You Need to Know About Probiotics

Jessica Penner, RDMiscellaneous, NutritionLeave a Comment

arm outstretched holding a yogurt and blueberry parfait in front of a window

Taking a probiotic is only useful if it actually provides a health benefit! Learn how to choose and take probiotics effectively to get the most out of them! It wasn’t so long ago that the thought of ‘bacteria’ made us all cringe and think of gross microscopic creepy crawlies that make a person sick. Nowadays, we ask the question “is it good bacteria or bad bacteria?” Probiotics are the good bacteria that survive the digestive process and provide a health benefit to humans upon arrival to and colonization of the colon. Did you read that and go “huh?”  Yeah, the … Read More

The Problem With Clean Eating

Jessica Penner, RDNutritionLeave a Comment

bowl of oatmeal with rhubarb compote and pecans

The pursuit of health through clean eating has a dirty problem. Learn what you can do instead to nourish your mind, body, & soul! Clean eating. Gone are the days of just eating healthy. That’s so yesterday. You have to eat clean. At least, that’s what all those pictures of ripped personal trainers are saying. But, as a Registered Dietitian with a whole degree in nutrition under my belt, I have some bones to pick with ‘clean eating.’ First of all, what does it even mean? I just washed my apple. Does that mean I’m eating clean? Having a snack … Read More

Processed Food: what you need to know

Jessica Penner, RDNutrition, OvereatingLeave a Comment

A flay lay photo of two bags of fries and two cheeseburgers.

Are you scared of processed food? Learn everything you need to know about processed food and what it means for your health. I’ve been saying it for years. In fact, it’s point #5 on my personal food and nutrition manifesto: “I believe that eating food close to the way it was grown is the most healthful.” Thus far we’ve only had limited evidence for promoting foods that are closer to how you would find them in nature. On a gut level, it seems like a good idea, right? We all like the idea of “natural food.” It feels safe and … Read More

How to Eat Healthy – 5 things you need to know

Jessica Penner, RDNutritionLeave a Comment

Bun Thit Nuong - Vietnamese Vermicelli with Pork

Healthy eating simplified! A Registered Dietitian tells you everything you need to know about the five parts of healthy eating and how they all fit together. As a Registered Dietitian I get a lot of questions about how to eat healthier. In this article I’m going to share all of my healthy eating philosophies based on scientific research from the fields of human nutrition, psychology, physiology, and sociology. In this article you’ll learn: why you overeat (it’s actually because you’ve lost touch with your eating instincts) why most people fail at dieting (it’s typically because of faulty mindsets) the four … Read More