Jacqueline Stickel, RD

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

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!

Enjoying some Beet Borcht for lunch. I don't advocate for eating at your desk but sometimes it is needed!I love garden b...
08/15/2024

Enjoying some Beet Borcht for lunch. I don't advocate for eating at your desk but sometimes it is needed!

I love garden beets and when I have more than we can eat, I shred them and freeze for soup. I add white beans and carrots and they absorb so much flavour. On it's own, this meal is low in protein for my needs, so I pair with some Greek yogurt in the side.

A few fun facts about beets:
-They have a medium glycemic index but a LOW glycemic load (which considers both how quickly a food raises blood sugar and how much carb is in the food). A low glycemic good can help support diabetes by assisting in blood sugar management.
-They are a good source of fibre. 1 cup cooked contains 17g carbs, and 3 of those are fibre. 1 cup raw sliced contains 13g carbs and 4 of those are fibre.
-Regular consumption may promote lower insulin levels and decreased insulin resistance.
-They are high in antioxidants, and may promote brain health and aid in cancer prevention.
-They contain nitrates which may lower blood pressure.

What's your favorite way to eat beets?

Enjoying pork kabobs, tzatziki, garden beans and salad for supper! There's also fried rice, but I just wasn't feeling it...
08/11/2024

Enjoying pork kabobs, tzatziki, garden beans and salad for supper! There's also fried rice, but I just wasn't feeling it tonight.
Anyone else feel their desire to cook decreases in summer or is it just me?

Enjoy the weekend!

A common concern I hear from my clients is feeling overwhelmed around meal planning and preparation. There is a percepti...
07/10/2024

A common concern I hear from my clients is feeling overwhelmed around meal planning and preparation. There is a perception that we haven't done a good job in feeding our family if we haven't labored over a hot stove or spent hours in the kitchen.

These feelings of overwhelm can lead to all or nothing thinking where we try and do it all, then burn out! Meal planning and making decisions around food shouldn't consume all your time and leave you drained every night (sometimes we may want to cook a meal, other times not!).

My tip: Give yourself permission to keep it simple and aim for "good enough".

Tonight's "good enough" super pictured. It has some carbs, protein, fat and fibre. Mostly balanced, however a little low in protein for my needs, so I may want to have a protein-rich snack later in the evening.

I hope you are enjoying your Saturday! Personally, I'm just happy it isn't raining for once and I got to tackle a bit if...
06/30/2024

I hope you are enjoying your Saturday! Personally, I'm just happy it isn't raining for once and I got to tackle a bit if yard work.
Tonight we had butter chicken with broccoli and cauliflower for supper. I didn't want to spend too long in the kitchen on this beautiful day, so I used some simple ways to speed this up:
1. Bought pre-packaged broccoli and cauliflower. This was a new item for our small town grocery store, and I was happy to save myself the veggie chopping this time.
2. Used a rice cooker. 1 part rice, 2 parts water, press a button. Mine is super cheap, nothing fancy.
3. Used canned butter chicken sauce. Yup, it's ok!

Enjoy the rest of your weekend!

I'm just popping on for my monthly post to remind everyone:1. Don't feel guilty about feeding your kids ________ (fill i...
05/04/2024

I'm just popping on for my monthly post to remind everyone:
1. Don't feel guilty about feeding your kids ________ (fill in the blank with literally anything)!
2. Focus on addition, not subtraction. Here we added some chocolate milk to boost protein as well as some snap peas, salad and berries for greater balance.
3. We need to balance many important things in life. Tonight, a quick supper means I have time to play cards with the kids before bed. And that's also a win!

Happy Friday!

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Rosthern, SK

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