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Hello Andreatest,

If you find the topic of meal planning a challenge this newsletter is for you! You can watch my latest TV interview and read my article on 3 Steps to Easy Meal Planning. I've also featured a recipe for Italian Zucchini Boats that works for families that have both meat eaters and vegetarians eating together. You will also hear from dietitian Jana Spindler on our team with one of her favourite breakfast ideas for Dairy-free Overnight Oats and some short body image tips on Owning the Skin You're In.

If you are seeking better health, meal planning success and feeling better about the body you live in, contact us. Reply to this email so we can book a time to speak by phone so I can learn more about your goals and discuss which dietitian on our team may be the best fit for you. We can help you in-person, by phone or by video conference. We specialize in meal planning, weight concerns, emotional eating, eating disorders, sports nutrition, diabetes, high cholesterol, digestive concerns, paediatric nutrition and more. Find out more about our nutrition counselling services here.

PS don't forget to check to see if your health spending account or health benefit plan covers the cost of a Registered Dietitian.


Andrea Holwegner CEO, RD
"The Chocoholic Nutritionist"

Healthy Meal Planning for Busy Families

teens and body image

3 Simple Steps for Successful Meal Planning

Do you ever find yourself stuck trying to figure out what to eat at the end of a day when you are tired and hangry? Wondering how to manage meal prep if you are not a natural planner? Learn about my 3 simple steps for successful meal planning for busy families here. I'm also going to share a recipe by my client Armstrong Cheese for Italian Zucchini Boats that works for families that have both meat eaters and vegetarian eaters.

Owning the Skin You're In

low FODMAP diet - IBS

By Calgary Eating Disorder Dietitian and Sports Nutritionist Jana Spindler on our team

What does it mean to be comfortable in your own skin?

What does it mean to live in the body that you currently have instead of your “goal” body?

It means...

Dairy-free Overnight Oats Recipe


This simple vegetarian recipe is a tasty, easy recipe for those that have a lactose intolerance or dairy allergy.

If you are meal prepping for one, you are going to love the fact this recipe is a single-serving and is a convenient packable option for breakfast on-the-go.

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