Health Stand Nutrition Consulting Inc.

11/18/2023

Beat the afternoon slump with these delicious Peanut Butter Chocolate Chip Energy Balls by Dietitian Courtney Skanderup. 🥜🍫 Super easy to whip together (no bake) with only 7 ingredients you likely have, they’re also rich in fiber, protein, and chocolate goodness.

🍓https://www.healthstandnutrition.com/peanut-butter-energy-balls-recipe/

Are you looking for a new grab-and-go healthy snack recipe? These peanut butter chocolate chip energy balls make the perfect snack!

11/16/2023

Are you a parent supporting your child with an eating disorder? 18-year-old survivor of anorexia and author of “The Definition of Beautiful,” Charlotte Bellows shares key behaviours/adjustments her parents demonstrated to help you and your loved one maintain connection while encouraging ED recovery:

🍓https://www.healthstandnutrition.com/tips-parents-supporting-child-eating-disorder/

You can find her impactful book in any bookstore or check it out here:

https://freehand-books.com/product/the-definition-of-beautiful/ -description

Freehand Books

There can be a level of disconnect between a child and their parents during eating disorder recovery. Here are 4 helpful tips to help.

11/14/2023

How you eat is as important as what you eat. Learn about mindful eating to bring your full attention into your mind and body to nourish eating for health and satisfaction.

🍓https://www.healthstandnutrition.com/mindful-eating-for-health/

Are you curious about mindful eating and how to practice it? In this blog post, we discuss what mindfulness is and 5 steps to mindful eating!

11/11/2023

Today we remember and are grateful for those who fought and sacrificed for our freedom, past and present.

Lest we forget ❤️

Join us today in remembering all those who have fought for our beautiful country.

11/11/2023

This delicious and tangy clementine chicken feta salad uses ingredients that are available year-round so you can enjoy it any time! 🥗 The chicken and soybeans make this a nourishing, high-protein meal! Check it out here:

🍓https://www.healthstandnutrition.com/citrusy-chicken-feta-salad/

You're going to love the citrus dressing and clementine wedges that brighten up this high protein chicken feta salad with soybeans.

11/09/2023

Eating well for a healthy pregnancy is essential, especially with gestational diabetes. 🤰 Dive into Diabetes Dietitian Shauna Kime’s article to discover how to manage blood sugars in pregnancy with 5 key nutrition tips, and more.

🍓https://www.healthstandnutrition.com/gestational-diabetes-diet/

A gestational diabetes diet can help keep you and your baby healthy throughout pregnancy. Get our Dietitian's tips for diabetes and pregnancy.

11/07/2023

Superfoods for menopause! 🥦💛 This morning CEO, Andrea Holwegner RD shared superfoods that can boost your health and well-being during this transformative phase. She discusses 3 food groups you can start incorporating into your diet!
�Get the inside scoop on Andrea’s tips for eating during menopause here:

🍓https://www.healthstandnutrition.com/3-superfoods-for-menopausal-women/

These 3 superfoods can help manage some of the uncomfortable symptoms such as hot flashes, fatigue and mood changes.

11/03/2023

Are you woman in your 40s or 50s in Calgary looking for ways to maximize your health? This Monday November 6th, CEO and RD Andrea Holwegner RD will be live on Global News Morning Calgary discussing superfoods for menopause to support you in this life stage.

We’ll see you there!
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11/02/2023

Often many of those with IBS on the FODMAP diet struggle to get enough fibre. In this blog post by Dietitian Courtney Skanderup, learn the importance of fibre for IBS, how to ensure your fibre intake is adequate, get examples of high fibre low fodmap foods, and more:

🍓https://www.healthstandnutrition.com/fibre-for-ibs/

Wondering about fibre and IBS? Learn how to ensure your fibre intake is adequate while eating low FODMAP foods for IBS management.

11/01/2023

Interested in learning about inflammation and pain’s connection to nutrition? In this blog post, Dietitian Christine McIntosh uncovers evidence-based information on what inflammation is, how diet and nutrition are related to inflammation, anti-inflammatory foods to eat and more! Start implementing the foods and recipes into your diet today. Check it out here:

🍓https://www.healthstandnutrition.com/anti-inflammatory-foods/

Do you want to know more about anti-inflammatory foods? Keep reading to find out more about nutrition related inflammation in the body.

10/27/2023

Looking for a simple way to pack in some extra nutrition to your pasta meals? 🍝 Try adding a can of lentils! Lentils are low in sodium and saturated fat, and are high in fibre and potassium.

Get the details on this super quick 4 ingredient recipe to help on those busy weeknights!

🍓https://www.healthstandnutrition.com/lentil-pasta-sauce-recipe/

Recipe by Naomi Kereliuk, Acadia University Student in the Nutrition and Dietetics program and reviewed by our Health Stand Nutrition Dietitian Team

Packed with extra protein and fibre, this lentil pasta sauce is a great way to make your meal more nutritious without sacrificing taste.

10/27/2023

Nourishing snacks can be a great part of your child's growth and development. 🧒🍎 In this blog post, Dietitian Jamie Kwong on our team discusses reasons why snacks are so important for kids along with 20 healthy snack ideas for kids to make feeding simple and fun!

🍓https://www.healthstandnutrition.com/snack-ideas-for-kids/

Looking to add more variety and energy to your child's snacks? Find out the importance of snacks along with 20 healthy snack ideas for kids.

10/26/2023

As you may know, it is Body Acceptance Week. 💚

While there is no single cause of eating disorders, research indicates that body dissatisfaction is one of the best-known contributors to the development, maintenance, and relapse of eating disorders like anorexia nervosa and bulimia nervosa.

If you think you or a loved one may be struggling with your relationship with food and your body, a helping hand is available. Our experienced and compassionate Eating Disorder Dietitians specialize in nutrition counseling for orthorexia, anorexia, bulimia, ARFID and binge eating disorder.

Learn more (link in bio) or visit:

🍓https://www.healthstandnutrition.com/personal-nutrition/eating-disorders/

Try speaking these body image affirmations by

💚I AM...
Worthy of taking up space
Not defined by my weight, shape or size
Learning to accept my body as it is

💚I WILL...
Treat my body with respect and kindness
Trust my body’s wisdom and honor its needs
Challenge weight bias and celebrate body diversity

💚I WILL NOT...
Allow my mind to bully my body
Compare my body to others
Body shame myself or others

10/24/2023

LAST CALL! 📢 It’s not too late to enrol in Caregivers United! 💚A 6 week live and online learning and support group program for parents and caregivers supporting a loved one with an eating disorder.

Last day to register = this Friday
First day of the Fall Program = Monday October 30th

If you’re interested in gaining the support, knowledge, and confidence you need to guide your loved one towards recovery, please connect with us.

📆 Check out our LINK IN BIO for the virtual session dates!
💲 $510 + gst Standard Pricing | We also offer equity pricing for those that are financially in need

This program:

* Provides hope through a deeper understanding of eating disorders, the recovery journey, and your role as a caregiver
* Lays the foundation for physical healing through nutrition and medical stability
* Helps you develop the specific skills to provide meal support in the renourishing process
* Teaches you how to troubleshoot challenging situations that arise during recovery and food and eating challenges
* Gives you opportunities to lean on the knowledge of Eating Disorder Specialists and other parents and caregivers attending the live sessions

We want to help as many people as possible. If you know someone that could benefit from this program, can we ask for your help to please share this post?

Together we can help our loved ones to not just survive the eating disorder, but to flourish.

Learn more at the link below:

🍓https://www.healthstandnutrition.com/caregivers-united/

Ready to join Eating Disorder Dietitians Jana Spindler Britney Lentz - Dietitian and the Caregivers United community in this journey?
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10/23/2023

Do you struggle with body shame? You’re certainly not alone. It’s Body Acceptance Week and today we’re sharing suggestions to a very real and common issue. Start learning how to accept the body you live in with Dietitian Jana Spindler’s enlightening blog post including actionable and helpful tips to move towards body gratitude.

🍓https://www.healthstandnutrition.com/body-confidence/

Here’s a comment from a lovely reader:

“Thank you for this wise advice about body image, a challenge I struggled with for years. Making the shift from shame to gratitude for the body that has been so kind to me, was cathartic.
Health Stand has been integral in my journey.

I wish every woman (and young girl) who punishes herself with body shame has the opportunity to read this post. Being kind to ourselves is loving and ever so healthy. I’m 65 and it’s taken me this long to learn this vital truth.

PS – My forearms rock!”

�Do you have any go-to tips for practice body acceptance? Share them in the comments!

Do you struggle with body image and body shame? If you do we encourage you to trying these tips to move closer to body acceptance.

10/21/2023

From creamy pumpkin turkey chilli to irresistible desserts, our favourite pumpkin recipes roundup has something for every craving. Get ready to be delighted by the cozy, comforting flavors of the season! 🍁🍴🎃

🍓https://www.healthstandnutrition.com/pumpkin-recipe-roundup/

Pumpkin spice flavours are everywhere this time of year. From cereal, to lattes at the coffee shop, to a seasoning added to cinnamon buns. But why not use pumpkin puree in your recipes? You can easily make your own from pumpkins grown in your yard, or just picked up at the store for farmers' market....

10/20/2023

Feel confident going into the holidays on how to dress for get-togethers AND navigate holiday foods at our exciting in-person event on Thursday, Nov 2nd at espy:

✨ Unwrap Your Holiday Confidence: Food & Fashion for Diverse Bodies ✨

Grab a friend for a fun night out and get your tickets before they run out! Get all the details here:

🍓https://www.healthstandnutrition.com/unwrap-your-holiday-confidence-yyc-event/

We know the holidays can feel like a stressful time - from wardrobe dilemmas to fear and guilt about overindulging on holiday eats and sweets. Join us to unpack these common struggles and feel your holiday best.

All proceeds go to the Calgary Food Bank

Channel confidence and self-compassion in how your dress and eat this holiday season at our YYC event! Limited Tickets Available.

10/19/2023

Do you have a loved one with an eating disorder and would like a better understanding of your role in the recovery journey to best support them? Sign up for our Fall cohort of Caregivers United, an online program for caregivers and parents to gain the essential knowledge, skills, and roadmap to guide your loved one toward recovery.

Contact us before Oct 29th - the last day to register! Book a call with program creators, Eating Disorder Dietitians Jana Spindler or Britney Lentz to see if this program is the right fit for you.

🍓https://www.healthstandnutrition.com/eating-disorder-family-support/

Recovery is possible and you are vital in their journey no matter how old they are.

Move to a place of clarity and confidence. 💛 Join us today.
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10/18/2023

Today is World Menopause Day! 💛 Nutrition plays an important role in managing menopause symptoms.

Menopause isn't just about hot flashes and mood changes; it can also impact your digestion. Our latest blog dives into the 'what' and 'how' of digestive issues during menopause. Plus, we've got your covered with tips to help you find relief by Dietitian Jana Ranger on our team.

Ready to feel your best?

🍓https://www.healthstandnutrition.com/menopause-digestion-discomfort/

Don’t forget to check out our popular menopause diet blog posts written by our Registered Dietitian team here:

🍓https://www.healthstandnutrition.com/nutrition-for-women-after-40/

🍓https://www.healthstandnutrition.com/dietitian-tips-nutrition-in-menopause/

🍓https://www.healthstandnutrition.com/managing-menopause-what-is-it/

Along with hot flashes and mood swings, women experience digestive discomfort in menopause. These 4 tips will help you manage them.

10/17/2023

Curious or confused about carbs? If so, you're not alone. Carbohydrates are one of the most frequently discussed topics in our Dietitian practice.

In our latest blog post get all the answers you need straight from Registered Dietitian Carlin Frimmel. From debunking myths to explaining the science, explore what carbs are, why we need them, get plenty of examples and answers to the most commonly asked questions.

🍓https://www.healthstandnutrition.com/a-guide-to-carbohydrates/

Confused about carbohydrates? In this blog post, we’ll unpack what carbohydrates are, why we need them, and some examples of carbohydrates.

10/14/2023

✨ YYC EVENT ✨ Join us in-person with espy for a night all about channeling confidence and self-compassion in how you dress and eat this upcoming holiday season!

Get your $20/ticket(s) at the link below. All proceeds are donated to the Calgary Food Bank | Limited tickets available:

🌟 https://app.acuityscheduling.com/schedule.php?owner=19594823&appointmentType=53848239

Explore the latest holiday fashion trends with espy founder Megan Szanik through an empowering fashion show featuring diverse bodies along with tips & tricks on dressing to look and feel your holiday best.

In this fun-filled event, you’ll also hear from our CEO, Andrea Holwegner RD on navigating eating during the holidays. Get valuable insights on how to enjoy holiday party cocktails, treats, and meals guilt-free and mindfully fuel your body for confidence and health at all sizes.

🗓️ Thursday, November 2nd, 2023
🕛 7 PM to 9:30 PM
📍 – 1009 9th Ave SE

With the holidays right around the corner, we know struggles with body image can peak making it tough to navigate holiday party food, cocktails, and dressing.

Join us for good conversation, cocktails, appetizers, and of course…shopping!

10/13/2023

We love egg recipes! 🍳🥚🌞 It's World Egg Day, and to celebrate, we're sharing a hassle-free, delicious egg recipe on our blog.

Whether you're whipping up breakfast for a group or planning ahead for a few days, these cheesy baked eggs are your go-to solution. No more hovering over a skillet; this recipe lets you relax and enjoy. And the best part? It's easily customizable to match your headcount.

🍓https://www.healthstandnutrition.com/cheesy-baked-eggs/

A delicious, easy and cheesy breakfast for a crowd, everyone will love these cheesy baked eggs you can make ahead and serve as needed.

10/13/2023

Did you know healthy snacking provides a boost of energy that can help support your mood and mental health? Never run out of healthy snack ideas by downloading our popular and FREE list of 51 Healthy Snack Ideas. 🍓Stay energized with good nutrition and satisfy a wide range of sweet and savory cravings! The download also includes our top dietitian-approved tips for what, when, and why healthy snacking is key.

Download it today at the link below:

🍓https://www.healthstandnutrition.com/51snacks/

10/12/2023

Do you have a child with an eating disorder in university? Whether they are in the same city, a different city, or are yet to go to university, Dietitian Jana Spindler has created a guide sharing practical tips for success in 3 core areas to build support as a parent for your loved ones recovery.

🍓https://www.healthstandnutrition.com/university-student-eating-disorder-parent-tips/

Are you a parent that is needing more practical tips on how to support your child with an eating disorder? Keep reading to find out more.

10/10/2023

Today is World Mental Health Day 🧠 ❤️ Many people are aware of the impact nutrition has on their physical health but often are unaware of the strong effects it has on our mental health. Explore the connection between nutrition and mental health as well as what to eat for anxiety and depression in this research-backed guide by Registered Dietitian Andrea Holwegner RD:

🍓https://www.healthstandnutrition.com/nutrition-for-mental-health/

Mental health is a universal human right. Let's stand together and advocate for better mental health support for all.

1 in 8 people live with a mental health condition. If you're struggling, know you are not alone and there are resources to help you:

https://cmha.ca/find-help/how-to-get-help/

Share with your connections to spread the word. 💛

World Health Organization (WHO)

CMHA National / ACSM National

Canadian Alliance on Mental Illness and Mental Health

Mental Health Foundation

Mental Health

Mentalhealth.gov

Wondering about nutrition for mental health? Discover the proper diet for depression and what to eat for anxiety in this article.

10/07/2023

Happy Thanksgiving, everyone! 💛 Our Health Stand team wishes you a wholesome weekend full of joy, health, and of course some soulful foods that make your tastebuds sing!

We are thankful for each one of you in our Health Stand community!

Enjoy these recipe ideas for leftover turkey!:

Leftover Lunch Ideas using turkey:
🍓https://www.healthstandnutrition.com/leftover-turkey-lunch-ideas/

Pumpkin Turkey Chili:
🍓https://www.healthstandnutrition.com/pumpkin-turkey-chili/

Turkey Chili with Butternut Squash and Apples:
🍓https://www.healthstandnutrition.com/turkey-chili-with-butternut-squash-and-apples-recipe/

Turkey Lettuce Wraps:
🍓https://www.healthstandnutrition.com/hoisin-turkey-lettuce-wraps/

Health Power Bowls:
🍓https://www.healthstandnutrition.com/healthy-power-bowls/

10/07/2023

The Fall cohort for Caregivers United is starting later this month! Register by Oct 27th to this transformative program designed specifically for parents and family that would like to play an active role in their loved one's eating disorder recovery.

🍓https://www.healthstandnutrition.com/eating-disorder-family-support/

With 6 LIVE virtual weekly sessions (with two weekly time options), this program will provide you with the knowledge, confidence, and a roadmap needed to help your loved one through ED recovery. All while feeling supported by an community of people going through a similar journey.

Join Eating Disorder Experts and Dietitians, Jana Spindler and Britney Lentz to:

💚 Better understand eating disorders
💚 Gain access to the compassionate, personalized, and credible care you need
💚 Be guided through eating disorder treatment practices, meal support processes, techniques and strategies
💚 Join a movement of caregivers who are all on a similar courageous journey
💚 Confidently learn how to manage the emotional and difficult conflicts coming from the eating disorder
💚 Move from a place of stress and uncertainty to a place of clarity and confidence

Please contact us to learn more about Caregivers United, see if it’s a fit and if so, purchase and sign up to be a part of this journey together.

10/06/2023

Zucchini’s are in season! This chocolate zucchini bread recipe freezes well and works great for school lunches as a nut-free recipe. Try it as dessert or snack with added nutrition alongside a glass of milk or a bowl of yogurt and fresh fruit

🍓https://www.healthstandnutrition.com/chocolate-zucchini-bread-recipe/

By Dietitian and CEO Andrea Holwegner RD

Are you looking for a zucchini recipe? This fresh, tasty chocolate zucchini bread recipe is nutritious, delicious, and super easy to make.

10/06/2023

Kick up your energy on busy school and work days with some simple snacks! ⚡️ A well thought out snack can help to stabilize blood sugars so the brain can focus! Watch CEO, Andrea Holwegner share 5/10 of her go-to energizing snack ideas. Get the full list of 10 snacks here on our blog:

🍓https://www.healthstandnutrition.com/best-high-energy-snacks/

10/05/2023

This blog post continues our conversation around aligning nutrition to the menstrual cycle. Dietitian Daniela O’Brien shares important vitamins and supplements that can help contribute towards healthy menstruation.

🍓https://www.healthstandnutrition.com/menstrual-cycle-nutrition-supplements/

See part 1 here:

🍓https://www.healthstandnutrition.com/nutrition-for-menstruation/

Learn about some supplements and lifestyle changes you can make to help make your time of the month go by a bit smoother.

10/04/2023

Did you know nutrition can play a significant role on the severity of ADHD symptoms? From our Dietitian practice, we also know that trying to figure out what/when to eat, manage grocery shopping and prepare meals isn’t easy when you have ADHD. Our CEO, Andrea Holwegner RD has prepared this detailed research-based guide to help you or a loved one clarify some important places to begin AND dispel some of the myths and misconceptions about nutrition for ADHD, especially since October is ADHD awareness month! 💚

Please share this article with your connections to spread the word.

🍓https://www.healthstandnutrition.com/adhd-diet-food-sup

Looking for nutrition support in managing ADHD symptoms, meal planning, and more? Our qualified registered dietitian team can help. Contact us to learn more:

🍓https://www.healthstandnutrition.com/contact-us/

Centre for ADHD Awareness, Canada - CADDAC

CADDRA-Canadian ADHD Resource Alliance

CAMH

ADHD Awareness Month

ADHD diet and nutrition advice: read this detailed Registered Dietitian guide about food and supplements for ADHD.

10/03/2023

From increasing energy levels, to building muscle mass, our sports nutritionists help you implement performance and results driven nutrition strategies to reach your athletic and fitness goals.

Through our in-person (Calgary) and virtual nutrition counselling sessions from anywhere in the world, we review the latest sports nutrition research, and guide you with an everyday personalized eating plan and the optimal pre and post workout fueling strategies.

No matter if you’re lifting heavy in the gym, playing a team-based sport or excelling in endurance sports such as running or swimming, we can help. Contact us today to learn more about our nutrition counselling programs:

🍓 https://www.healthstandnutrition.com/contact-us/

Or learn more about nutrition counselling here:

🍓https://www.healthstandnutrition.com/personal-nutrition/sports-nutrition/

09/30/2023

As you may know, the Health Stand Nutrition logo features a strawberry 🍓. Strawberries are often known as ‘heart berries’ to Indigenous Peoples. "Because of its shape, the wild or natural strawberry is an important food and medicine in many indigenous cultures in North America.

🍓“The strawberry teaches forgiveness and peace. The strawberry is shaped like a heart, and strawberries are known to our people as heart berries.” —Elder Lillian

🍓This little plant carries many teachings. Elders say, “Just as the O-day’-min (heart berry) is connected to the strawberry plant by a vast system of leaves, runners, and roots, so is the heart connected to all the organs and parts of the human body. The heart is at the centre of the human.”"

To learn more about Strawberry Teachings, click the link below:

�https://wabano.com/wp-content/uploads/2020/08/Strawberry-Teachings-_-ENG-_-FR.pdf

Text Source: Wabano Centre for Aboriginal Health
Image Source: Nourish Leadership

09/30/2023

Make mornings memorable with this Baked Black Bean Hash Brown Breakfast Casserole. Perfectly seasoned and packed with goodness, you can make this ahead of time, store in the fridge and either eat as is or wrap it in a tortilla for a great to-go option! 🌅🍲

🍓https://www.healthstandnutrition.com/mexican-breakfast-casserole/

Recipe by CEO Andrea Holwegner RD

Try this delicious Mexican breakfast casserole with hash browns and black beans! Eat it on its own or wrap it in a tortilla for on the go!

09/28/2023

If you have diabetes, you’ve likely heard of a low carb diet to manage blood sugars, but is it effective in doing so for either type 1 or 2 diabetes? In this blog post, Dietitian and Certified Diabetes Educator Shauna Kime discusses credible and evidence-based information on what a low carb diet is, its effectiveness, concerns, and gives insight on whether a low-carb diet is right for you.

🍓https://www.healthstandnutrition.com/low-carb-diet-for-diabetes/

Share this with any friends or family that could benefit!

Are you wondering if a low carbohydrate diet would be beneficial in diabetes management? If so, keep reading to find out more!

09/27/2023

Today is the last chance to purchase your attendance to tomorrow evening’s online event: Help! How Do I Talk to My Child with An Eating Disorder About Food & Their Body?

Here’s what you’ll be gaining:

➡️ Information: Better understand diet culture’s impact on eating disorders and how to navigate external comments from your child’s friends, coaches, and on social media
➡️ Tips: Jana and Britney's top tips when it comes to building connection with your child
➡️ Scripts: Get clarity on what to say (and what not to say) when talking about food and bodies
➡️ Special Resources for you as a parent supporting your loved one towards recovery
➡️ A chance to ask your questions

If gaining some confidence and clarity about how to respond to your child with an ED interests you, this is the perfect training to attend.

Register and learn more here:

🍓https://www.healthstandnutrition.com/events/talking-about-food-body/

🕖 We’ll be starting up at 7 PM (MDT) | 9 PM (EDT) | 6 PM (PDT) tomorrow. If this time/day does not work for you, but you’d still love to get the value, we’ll be sharing a recording of the webinar to all participants.

P. S. This webinar is $59 (CAD). However, in good faith, if you are in financial need, please use promo code: Empowered5800 to get it for $29.
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