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Hello Andreatest,

In this newsletter you will find these resources to help you on your healthy eating journey:

  • Nutrition for Shift Workers
  • How to Keep Lunch Meal Prep Super Simple
  • Comfort Food Recipe! Chicken Parmesan

Need a helping hand from our dietitian team that won't expect you to eat perfectly? If you are seeking better health, meal planning success and feeling better about the body you live in, hit reply to this email so we can arrange a time to speak privately (or phone me at 403-301-4106 or 1-800-268-9487). We can work with you in-person or virtually by video conferencing.

We specialize in meal planning, weight concerns, emotional eating, eating disorders, sports nutrition, diabetes, high cholesterol, digestive concerns, paediatric nutrition 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"

Nutrition for Shift Workers

teens and body image

How to eat healthy with shift work

It is hard to manage health, productivity and achiever your personal best weight with today’s demanding work and family life commitments, landscape of unhealthy convenience foods and short window of time to fit in enough sleep and physical activity. Toss in the additional stressors of shift work and the challenge can become even bigger.

Read on for some healthy eating tips to help you navigate changing work schedules and what to eat when working night shifts.

How to Keep Lunch Meal Prep Super Simple

low FODMAP diet - IBS

A non-foodie, hungry dietitian’s tips for fast meal prepping for one.

By Jana Spindler (Registered Dietitian & Sports Nutritionist)

The Lunch Challenge:

I am a very hungry person. I am a very lazy cook! I don’t allow much time for cooking meals.I like a hot lunch during the week. I don’t want to eat the same lunch five times a week.

My Solution: Mix & Match Meal Prep...

Chicken Parmesan Recipe


This classic Italian recipe for Chicken Parmesan works great when you are home on the weekend and are looking for comfort food at its best. Serve this meal with pasta, steamed broccoli or green beans and a simple tossed salad. Consider making a double recipe and freezing one dish for a weekday meal on a busy night.

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