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?)

The Facts on Fasting

We’ve all heard it a thousand times: breakfast is the most important meal of the day, and that our skipping meals will wreak havoc on a person’s metabolism and cause weight gain. But does the science support these age-old beliefs?

tips, weight controlJessica PirnakDecember 30, 2016Intermittent Fasting, Time Restricted Eating, Health Trend

Feeling Stuffed Like a Turkey?

During the colder, winter months our bodies crave comfort foods – foods that ‘stick to your ribs,’ making you feel full and satisfied, but why? Unfortunately, the verdict is still out on this one; but some say it’s related to our serotonin levels, which are at their lowest during the winter months. Serotonin is a brain chemical that regulates mood, appetite and sleep. So, eating a carbohydrate-rich meal or snack will increase your brain’s production of serotonin making you feel better…at least temporarily. Now what to do when you’ve eaten too much?

fat, Holidays, protein, tipsJessica PirnakOctober 31, 2016protein, coffee, full, Portion, water

Part 2 of the Snack Series: Skip the Sugary Snacks and Grab…

Your exhausted, it’s been a busy day, but your finally getting ready to sit down and enjoy some ‘me’ time. So, whether you have your favourite TV show ready to go on Netflix or a great book calling your name try these sweet alternatives to appease any sugar craving:

sugar, tipsJessica PirnakSeptember 29, 2016sugar, substitutions, Back to School, Healthy Snacks

August & the 100-Mile Diet

If you were to become a sustainabilist for one month of the year I would pick August to be your month! But before we dive in I should probably define this made up word. Well, sustainability is a system (like the food system) that maintains its own viability, in other words it can maintain itself. So, if you were to become a sustainabilist then you would be trying to live sustainably for instance by eating locally. Whew!

fruits & vegetables, tipsJessica PirnakJuly 31, 2014Local, sustainability, 100-mile diet

What's Sprouting?

My very pregnant sister was gracious enough to request a blog entry on the link between sprouts, like alfalfa and mung bean, and food borne illnesses for pregnant women. Well, my timing is terrible! Not only has she given birth to my beautiful niece, but Violet is now 2 months old. Despite the fact that I’m a little slow at responding this is still an important message for pregnant women and anyone else who might be immunocompromised.

tips, pregnancyJessica PirnakJune 30, 2014sprouts, pregnant women, foodborne illness

Eat Like Popeye before Donating Blood

June 14th is World Blood Donor Day, which means it’s the perfect time to donate blood. However, if you’re anything like me, your luck with being a successful donor might be low. I can’t tell you how many times I’ve called the clinic to book my appointment then arrived on time only to be turned away because my hemoglobin was too low? Well, it turns out I’m not alone.

fruits & vegetables, Personal Journey, tipsJessica PirnakMay 31, 2014iron, vitamin C, donating blood

Turning 101 Years Old

When I was 10 years old, my grade 5 schoolteacher told me that the secret to a healthy, long life is oatmeal and what was her evidence? Well, her mom, who was 101 and still healthy and strong ate oatmeal every morning! Almost 20 years later and I still remember this story but now that I’m studying nutrition it’s time to explore this phenomenon – is oatmeal really the secret to becoming a centenarian? Oatmeal is a great way to start your day. Homemade quick rolled oats with melted brown sugar and a tad of cream just makes the most delicious bowel of oatmeal; however, you might find yourself hungry again in no time! How can this be? Doesn’t oatmeal have a ton of fibre?

Fibre, Personal Journey, tipsJessica PirnakApril 30, 2014cancer prevention, cardiovascular disease, full, protein, oatmeal

Would you like Yam or Sweet Potato Fries with that?

Answer: sweet potato fries only because yam fries don’t exist! I know I know you had some last night with your burger but the restaurant tricked you since ‘yams’ are seldom seen in mainstream North American markets. That sugary, moist, orange tuber found in grocery stores is actually a sweet potato. So why the confusion? In the 1930’s a marketing campaign in the States started labeling sweet potatoes as yams – was this by accident or on purpose? I guess only those mad men will know!