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Hello Andreatest,

While we often talk lots about healthy eating strategies at home, this newsletter dives into some tips on what to do if you are eating out. We also have some fresh, yummy summer meal planning ideas for you. Here is what you will find in this newsletter:

  • How to Eat Healthy When Eating Out
  • 11 Ways to Enjoy Cucumbers
  • Grilled Cilantro-Lime Fish with Mangos

Finding yourself time crunched and overwhelmed when it comes to healthy eating? We won't expect you to eat perfectly, but instead offer you simple tips for better health and meal planning success. We can also help you feel better about your relationship with food through a non-dieting philosophy and learn to love the body you live in. We can work with you in-person or virtually by video conferencing. Simply hit reply to this email and lets arrange a time to speak privately (you can also phone me at 403-301-4106 or 1-800-268-9487).

We specialize in meal planning, weight concerns, emotional eating, eating disorders, sports nutrition, diabetes, high cholesterol, digestive concerns and more. Contact me so we can discuss your goals or health concerns and which Dietitian on our team is the best fit for your goals.


Andrea Holwegner CEO, RD "The Chocoholic Nutritionist"

How to Eat Healthy When Eating Out


How to Eat Out (Without Blowing Your Nutrition Plan)

You might be wondering if it is possible to eat out without blowing your nutrition plan? The answer is YES!

There are no bad meals, just bad diets as a whole.

If there are twenty-one meals (breakfasts, lunches and suppers) per week, even if two of them were total nutritional disasters you would still score over ninety percent on your diet if the other nineteen meals were reasonably healthy. Funny enough, I rarely meet people that look at the big picture of their total diet like this. What is your score this week out of twenty-one?

If you are like me and only eat out occasionally, find freedom in enjoying whatever you want. If, however, you eat out regularly for lunches at work, or quite a few suppers per week, it really is key for your health to be mindful of your choices.

11 Ways to Serve Cucumbers


Tips for getting more veggies on your plate

Since many of our clients could benefit from eating more veggies but need help with a few new ideas, this short blog post is devoted to some practical ideas on how to enjoy cucumbers in different ways. Here are 11 ways to serve cucumbers:

Grilled Cilantro-Lime Fish with Mangos


Healthy Summer Fish Recipe for the Grill!

This is a simple fresh recipe that is perfect for a summer barbecue! Serve with a large tossed green salad and whole grain garlic toast or rice to complete the meal.

We specialize in the achievement of health without guilt or complexity. Since 2000, our Calgary nutritionists have offered nutrition counselling, professional speaking, educational resources, media expertise as well as food and grocery industry consulting. We also offer a one of a kind online nutrition course "The Pursuit of Healthiness" for individuals and employees looking to achieve better health, energy and move towards your personal best weight (still enjoying foods you love).

We stand for balanced living and no unnecessary food restrictions. You can count on us for healthy eating advice that always saves room for your favorites.

Live Deliciously,

The Dietitians at Health Stand Nutrition

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Health Stand Nutrition Consulting Inc. Suite 200, 5800-2 Street SW Calgary, Alberta T2H 0H2 Canada (403) 262-3466