Jen Scheinman, RDN

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Jen Scheinman, RDN

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01/13/2026

Social media loves a good trend, and right now fiber is having its moment. And it’s about time 🙌

But here's what I want you to know as a registered dietitian: fiber isn't a trend, or something new. It's just been moved off our plate with a hyper-focus on protein.

So here is your not-so-gentle nudge to make some room for fiber in your life since it plays a critical role in how you’ll feel today and in the future.

The goal isn't to choose between fiber and protein. You need BOTH. But if you've been focusing only on protein, it might be time to give fiber the attention it deserves.

Quick ways to get fiber AND protein:

Top your yogurt or cottage cheese with berries and seeds

Snack on hummus and veggies

Add lentils or beans to your soup or salad

Make a smoothie with protein powder, berries and seeds

What are your favorite ways to incorporate both protein and fiber?

Jen

01/04/2026

Why you won’t see me announcing any New Year’s resolutions this year ⬇️

This time of year comes with so much pressure to overhaul everything: your body, your habits, your life. And, most resolutions don’t even stick. Studies show that up to 80% are abandoned by February.

There's so much noise right now about how to better yourself or hit the reset button. But what if, instead, we focused our energy on appreciating what we already have and everything that we've accomplished in the past year?

Now, don't get me wrong. I’m all for growth. I love setting intentions and meaningful goals. But real, lasting change doesn’t come from “new year, new me” energy. It comes from consistency, self-compassion, and small, steady shifts over time.

So this year, I’m skipping the pressure to create resolutions I'll likely not keep. Instead, I'm choosing goals that feel intentional, achievable, and kind to myself. More tuning in. Less measuring up.

Are you setting goals this year — or ditching resolutions too?

Jen

12/30/2025

Here is a delicious NYE mocktail recipe for New Years Eve! It will be a crowd pleaser, no alcohol needed.

Sparkling Cranberry Kombucha Mocktail (serves 4):

Ingredients:

🎉 2 bottles kombucha of choice (such as ginger, cranberry, or ‘original/unflavored’)
🎉 ½ cup 100% cranberry juice
🎉 1-inch slice of fresh ginger, thinly sliced, plus more for garnish
🎉 1 large sprig of fresh rosemary, plus more for garnish
🎉 Fresh cranberries, rosemary sprigs, and thinly sliced ginger for garnish

Directions:

🎉 Fill 4 glasses with ice and set aside.
🎉 In a pitcher or quart-sized mason jar, muddle sliced ginger and rosemary together using the end of a wooden spoon or a muddler if you have one.
🎉 Add cranberry juice and kombucha, stir gently to combine.
🎉 Pour into ice-filled glasses and garnish with sprigs of rosemary, a slice of fresh ginger, and a few cranberries before serving.

Enjoy!

Jen

Thank you to The Real Food Dietitians for this recipe.

12/28/2025

Alright friends, 2026 is around the corner. How about this ⬇️

Let’s make a permission slip to live your life on your own terms for 2026.

No more people-pleasing.

No more shrinking.

Just full-on authentic you. ❤️

Tell me in the comments - how are you feeling as we get closer to 2026?

Jen

12/19/2025

You asked, I deliver! Here is my must-have foundational supplement list for 2026, ideal for those in midlife and going through perimenopause. ⬇️

✅ Multivitamin: fills nutrition gaps

✅ Vitamin D: almost a quarter of the US population is low in vitamin D. We need it for bone health, immune function, and muscle performance. (source 1 below)

Magnesium: almost half the us popluation don’t eat enough magnesium in our diet. It plays a role in over 300 enzymatic process in the body and is essential for neuromuscular function, sleep regulation, glucose metabolism, and mood. (source 2 below)

Creatine Monohydrate: is important for muscle strength and lean mass, especially important as women lose estrogen-mediated muscle support in midlife. Also emerging cognitive benefits!

Omega 3 Fatty Acids: they support cardiometabolic health, inflammation regulation, and brain health. Most people do not get enough from diet alone.

Urolithin A: mitochondria are key to longevity and they are in almost every cell of your body. But they wear out with age. Urolithin A helps recycle old damaged mitochondria and studies show it supports musle and immune health.

Remember: supplements are typically covered under your HSA/FSA plans, too.

What supplements are on your list? And if you need some good recommendations on the above, comment below and I will let you know my favorites!

Jen

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9573946/
2. https://academic.oup.com/nutritionreviews/article-abstract/70/3/153/1903971

12/16/2025

Have some FSA/HSA funds left? As a registered dietitian who specializes in women's health and perimenopause, here are some suggestions ⬇️

✅ Sunscreen - Did you know that 80% of skin aging is caused by photo damage from the sun? Mineral sunscreen is a healthier choice compared to chemical-based options, offering effective protection without potentially harmful ingredients. That’s why it’s my go-to, no matter the season!

✅ Supplements - Multivitamins, Vitamin D, Mitopure (Urolithin A), omega-3’s, collagen and creatine are a few of my everyday essential supplements.

✅ Health tech - Trackers and wearables like Oura rings, red light devices, continuous glucose monitors, and so many cool health gadgets are often eligible for HSA and FSA dollars.

✅ Nutrition support - If your insurance doesn’t cover working with a registered dietitian, you can often use your FSA/HSA funds to cover your visit.

Hot tip: websites like TrueMed and FSAStore make it so easy to find FSA/HSA-approved products for your needs.

Don’t let those dollars go to waste—invest in yourself before the year ends!

What’s on your FSA/HSA shopping list? Share with us below in the comments!

Jen

12/11/2025

Let's talk about the holidays and exercise, shall we? ⬇️

Do you feel like you need to "earn" or "burn off" the indulgence over the holidays? Even though I know in my mind this is a myth, it is still a hard thought to break.

I try and think about exercise differently now - as a form of self care and one of the best things I can do for my health. In a time of year when family, traditions, and celebrations frequently pull us out us out of our daily routines, it is easy to fall back on old thought patterns.

Here is what I try and tell myself: There’s no rush or time limits. Just movement that feels good, clears my head, and sets a positive tone for the day. Even if it is a quick squat break or a 30 minute walk outside, I know my body AND mind feel so much better afterwards.

Anyone else feel the same?

Jen

12/10/2025

Did you know sitting has been called the “new smoking”? 😱

The stats don't lie, but there is some good news, so don't worry.

The stats:

One study showed that people who sit most of the workday have a 16% higher risk of all‑cause mortality and 34% higher risk of cardiovascular disease (CVD) compared with people who don’t sit for work. (PMID: 38241049)

Also...

Another study showed that approx. 10 hours or more of sedentary behavior per day is associated with heightened risk of heart failure and cardiovascular death, even in those who regularly exercise. (source: link below)

So what should you do?

A recent study found that doing 10 squats every 45 mins during an 8.5-hour period of sitting improves blood sugar regulation more than 1, 30-minute walk. Pretty easy, right? (source: link below)

What are your ways of incorporating movement into your work day? Tell us below!

Jen

Sources:

PMID: 38241049

https://www.acc.org/About-ACC/Press-Releases/2024/11/15/16/33/Sitting-Too-Long-Can-Harm-Heart-Health-Even-for-Active-People)

https://onlinelibrary.wiley.com/doi/10.1111/sms.14628

12/04/2025

Midlife problems.
(Perimenopause, aging, menopause)

12/02/2025

Give me all the details, please! I know you have some good ones.

Jen

11/25/2025

Ready for an easy, gingery, Thanksgiving mocktail for a crowd? ⬇️

I can't seem to get enough of ginger lately. This ginger pomegranate mocktail from Sweets & Thank You () is perfect for this holiday and so easy to make!

Ingredients (for 8 servings):

🍂 ¾ cup Mint Simple Syrup (1 cup each of sugar and water. heat until dissolved. Pull off heat and add mint leaves to steep for a bit. Drain and store in fridge.)
🍂 1 cup Fresh Lime Juice
🍂 3 cups Pomegranate Juice
🍂 3 cups Ginger Beer
🍂 Ice Cubes (At least 3-4 cups)

Instructions:

Add the ice to a large pitcher. Combine mint simple syrup, lime juice, pomegranate juice, and ginger beer. Gently stir a few times to combine (be gentle and slow so you don’t make it go flat). Garnish with lime slices, cranberries, a fresh mint sprig, sugar rim, and more.

What is your favorite holiday drink? Tell us below!

Jen

11/23/2025

Here are some easy breakfasts to prep this week that are perfect for Thanksgiving week!

Healthy, easy, and perfect for a crowd.

Egg Bites:

Cooking Spray
8 Eggs
1 Cup Lowfat Cottage Cheese
1/2 Cup of Your Fav Cheese
Fav Veggies, like onions and peppers (optional)
S + P

Heat oven to 350. Blend eggs, cottage cheese, cheese, and S + P until smooth. Fill sprayed muffin tins halfway (silicone ones work best) and add in any mix-ins you like. Bake for 20 mins until slightly firm to the touch (may need a minute or two more depending on your oven). Let them sit and cool a bit before removing. Store in a container in your fridge.

Egg Wraps:

10 Eggs, whisked
Fav Veggies (optional)
Chicken Sausage, diced (optional)
Shredded Cheese
S + P
5 Wraps - whole wheat or whatever floats your boat

Heat skillet and cook veggies and chicken sausage. Add in eggs and S + P and scramble. Meanwhile heat wraps slightly so they are easy to work with. Divide egg mixture between the wraps and sprinkle with your fav cheese. Wrap tightly in plastic wrap, then tin foil. Freeze for up to 3 months. Simply heat and go!

Overnight Oatmeal (recipe is per mason jar - simply duplicate to make more)

1/2 Cup Whole Rolled Oats
1 Tbsp Chia Seeds
1/2 Tsp Maple Syrup
2/3 Cup Milk of Choice
1/4 Cup of Greek Yogurt (optional)
Pinch of Salt
Fruit Toppings of Choice

Fill mason jars with oats, chia seeds, maple syrup, milk, and yogurt and combine. Wait 5 minutes and stir again to ensure chia seeds are not clumped. Cover and place in your fridge. In the morning simply add your toppings (raspberries are great for extra fiber) and go!

What is your favorite meal to make when family comes over? Share with us below!

Jen

Address

White Plains, NY
10600-10699

Website

http://jenscheinman.com/

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