Jacqueline Stickel, RD

Jacqueline Stickel, RD Registered Dietitian focused on helping others prevent and manage chronic conditions using a weight-inclusive approach.

I didn't have anything up tonight, so I made a sheet pan meal in the oven and served with leftover salad. Yum!BUT don't ...
05/27/2026

I didn't have anything up tonight, so I made a sheet pan meal in the oven and served with leftover salad. Yum!

BUT don't be deceived, not every meal is like this...

To be honest, I'm a dietitian who doesn't always love to cook, so I completely get it! It can feel like a burden.

But you know what? Cooking and eating healthy shouldn't have to consume our lives ALL the time.

So here's your reminders:
1. It's ok to give yourself a break from cooking!
2. It's ok to eat the same thing every day for a week.
3. It's ok to keep it simple- Sandwiches, wraps, taco salad, or snack plate suppers for the win!
4. It's ok to buy/eat what you can afford even if it isn't the most nutritious option.
5. It's ok to prioritize cleaning your kitchen or another task instead of cooking.
6. And it's ok to skip meal planning if you'd rather just "wing it" or feel you don't want to buy a ton of groceries you are committed to using.

Instead of creating a set of rules, ask yourself, "What do I need today to feel my best?"

What is your favourite quick/easy meal when you don't want to cook? Comment below, and maybe you will inspire someone else!

Meal prepped some breakfast burritos for the week!First baked diced potatoes (4 med red), peppers (2) and onions (1) wit...
04/27/2026

Meal prepped some breakfast burritos for the week!

First baked diced potatoes (4 med red), peppers (2) and onions (1) with a sprinkle olive oil, Italian seasoning, cayenne pepper (only a tiny bit) and salt at 400 for 15 min.

Then I added cooked turkey sausage to the pan, chopped everything smaller using a meat chopped. Cooked another 5 min till potatoes were fork tender.

Added blended eggs (~10 large), topped with cheese and baked 10 min. You could also add cottage cheese to the eggs when blending but didn't have any.

That's all folks! Assembled with an extra slice bacon, sliced jalapeños, Chipotle mayo (all optional).

You can freeze wrapped in parchment paper, take out to thaw the night before and heat 1-2 min.

Gotta love leftover meals! Leftover burger pieces (burger that fell apart in the pan from yesterday), a green salad with...
09/07/2025

Gotta love leftover meals! Leftover burger pieces (burger that fell apart in the pan from yesterday), a green salad with sliced beets, goat cheese, pine nuts and balsamic vinegar, and fresh slice of pineapple.

Very true! 🤣
08/13/2025

Very true! 🤣

I've found myself enjoying cooking a lot more recently. Tonight's supper was 🤌 (chef's kiss)!
07/06/2025

I've found myself enjoying cooking a lot more recently. Tonight's supper was 🤌 (chef's kiss)!

My recent lunch obsession is this salad made with grilled chicken, wild rice, tomatoes, peppers, lettuce/spinach, pineap...
04/01/2025

My recent lunch obsession is this salad made with grilled chicken, wild rice, tomatoes, peppers, lettuce/spinach, pineapple, purple onion and cheese. I add a bit of store-bought Subway Sweet Onion Teriyaki sauce to the chicken and heat, and it tastes amazing!

A while ago, I made a homemade version of Subway's Sweet Onion Teriyaki Chicken wrap and it was delicious, however the sauce was very time consuming. This was the perfect compromise!

I'm very pleased with how this squash soup turned out in the Instant Pot. Also, it sure is rewarding to be eating from t...
03/16/2025

I'm very pleased with how this squash soup turned out in the Instant Pot. Also, it sure is rewarding to be eating from the garden in March (however admittedly, it is only because I forgot they existed in my pantry 🤣)!

My girl made a sausage, potato, and spinach soup the other day. She read the recipe and did most of it herself!She marve...
01/26/2025

My girl made a sausage, potato, and spinach soup the other day. She read the recipe and did most of it herself!

She marveled at how much better it tasted when she made it compared to when I made it in the past, and even asked for leftovers the next day for lunch 😆.

A quick food prep tip! If you ever find you have extra onions that go bad in the fridge or in the cupboard, try freezing...
01/26/2025

A quick food prep tip! If you ever find you have extra onions that go bad in the fridge or in the cupboard, try freezing them! You can freeze on a baking sheet first to prevent them from sticking together, then transfer them to a freezer bag after.

I love the convenience of having onions chopped and ready to go, as well as not having to worry about using the remainder of one before it spoils!

09/06/2024

BMI came about in the 1800s when a Belgian mathematician – Adolf Quetelet – reported that body weight across adults varied with the square of height. It’s worth noting that he derived the formula from studying white, French, and Scottish participants only. In 1972, the weight (kg)/height (m2) formula, was named the Body Mass Index (BMI). BMI classified bodies into “under weight”, “normal weight”, “overweight”, and “obese” categories.

So, what is wrong with BMI?
- It is a dated approach that isn't based on great science.
- It’s a weak measure of population health and was never meant to be used for individual health assessment.
- It does not take into account gender differences.
- It does not consider muscle mass, bone density, physical activity level, or age.
- It does not reflect the health of an individual.
- It can't accurately predict future health outcomes.
- It contributes to weight bias.

Despite BMI being controversial, it continues to be used as a screening tool, which is then used to guide medical care and treatments.
While basing health on weight status has become so normalized, it’s problematic because people in all sized bodies can miss out on appropriate assessment and treatment.

While at times a person’s body weight may play a role in their overall health status, this is greatly overestimated. And even if a person’s weight were negatively contributing to an individual’s health, the question remains: is weight loss sustainable long term? Are weight loss recommendations by health providers actually helping individuals to improve their health long term?

Meals have been a bit repetitive over here with a weekend camping, then a weekend playing ball (sooo, not much meal prep...
09/01/2024

Meals have been a bit repetitive over here with a weekend camping, then a weekend playing ball (sooo, not much meal prepping).

Tonight I was craving something filling and tasty so I made a homemade version of Subway's Teriyaki Chicken Wrap with ALL the toppings. It was so satisfying!

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Rosthern
Rosthern, SK
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