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Hello Andrea,

In this newsletter we are serving up 3 items to help you elevate your spring nutrition habits:

  • How Often Should I Eat? The Scoop on Fasting and Grazing for Metabolism
  • My Appetite Doesn't Need Your Excuses: Honour Hunger
  • Strawberry Avocado Salsa Recipe

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 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"

How Often Should I Eat? The Scoop on Fasting and Grazing for Metabolism

teens and body image

Tips About When to Eat

The topic of how often to eat is a frequently asked question in our Calgary dietitian nutrition counselling practice. Just about everyone has an opinion on how many meals and snacks you “should” eat and how to keep your metabolism high to prevent future weight gain. Here is the scoop on popular topics such as snacking, intermittent fasting and more.

WATCH our Global TV Interview on Fasting, Grazing and How Often to Eat:

WATCH this Part 2 Interview on the Global TV Facebook Live for a deeper dive into when to eat, metabolism and weight plateaus:


My Appetite Doesn’t Need Your Excuses

low FODMAP diet - IBS

Honour your body and appetite

By Jana Spindler on our team (specializing in eating disorders, emotional eating, dieting recovery and sports nutrition)

I do not need excuses to eat food.

How many time have I heard:
“You can eat that much because you’re so tall” ( I am 6’2”)
“You can eat that much because you’re active” (Yes, I am active)
“You can eat that much because you’re muscular” (Yes, I am muscular)

Yes, I am all of those things, but mostly, I am just hungry.

I eat what I eat because I choose to listen to my hunger cues and honour my body. Just as I hope you will too.

Strawberry Avocado Salsa Recipe


Fruit Salsa Recipe for Grilled Fish or Taco Chips

Serve this simple dietitian approved recipe with store bought taco chips or your own homemade baked tortilla chips (brush flour tortillas with oil and season with a pinch of salt, then cut into wedges with scissors and bake until crispy).

This recipe is also amazing on grilled fish. Toss your favourite fish in olive oil, lime zest and salt & pepper and grill. Top with this fast and delicious salsa.

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. 1325b - 9 Avenue SE Calgary, Alberta T2G 3P8 Canada (403) 262-3466