Summary of
Contents:

Quick & Healthy Breakfast

Speedy Meals for Speedy Cyclists

Recipes of the Month

Mission

Who We Are

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BLAST OFF your day with a QUICK & HEALTHY breakfast!...

Building a balanced meal at breakfast can be quick and easy! Simply include a grain or starch, a vegetable and/or fruit, and a source of protein, and you've got a balanced meal! Beginning each day with a balanced meal helps to ensure that you are getting the energy, vitamins, minerals and other nutrients that will help you stay focused, energized, and in a great mood throughout the morning.

Eating breakfast is also important for weight control as it sparks the metabolism, and helps you avoid overeating later in the day. Here are some SUMMER breakfast ideas that are fast, nutritious, and balanced.

GRAIN/STARCH VEGETABLE AND/OR FRUIT SOURCE OF PROTEIN
Multigrain toast Nectarine Wedge of Cheese
Whole grain wrap Banana Peanut Butter or Nut Butter
Reduced-fat bran muffin Apricots or Plums Milk or Soymilk
Whole grain cereal Blueberries or Blackberries Yogurt
Whole Wheat English muffin Tomato slices Quick Egg & Cheese (see recipe below)
Hot cereal Watermelon Milk or Soymilk
Whole grain cereal Dried cranberries or raisins Nuts or Seeds
Barley Pancakes (see recipe below) Strawberries or Raspberries Yogurt or Cottage Cheese


Other Articles

· Speedy Meals for Speedy Cyclists


  
Quick Egg & Cheese

This is a great quick weekday recipe that comes from www.eggs.ca. Combine with a toast or English muffin and a piece of fruit or tomato slices to balance the meal.

What You Need:
 · 1 egg
· 2 tsp shredded cheese

How You Prepare:
Crack an egg in a microwave safe mug sprayed with oil or a nonstick spray. Pierce egg yolk with toothpick or fork. Cover with plastic wrap with one corner pulled back for venting.

Microwave on MEDIUM-HIGH (70%) for 45 seconds to 1 minute or until desired doneness. Sprinkle cheese on top of the egg in the mug. Let stand 1 to 2 minutes without removing plastic wrap.

Nutrition Information Per Serving:
Calories: 91
Carbohydrates: 0 g
Protein: 7.3 g
Fat: 6.5 g
Dietary Fibre: 0 g

 Click here for a printable PDF document


Barley Pancakes

A great whole grain pancake! Top with berries and yogurt/cottage cheese for a complete meal.

What You Need:
 · 2 cups Hamilton's barley flour
· 2 tbsp. granulated sugar
· 2 tsp. baking powder
· 1/2 tsp. salt
· 2 cups milk or buttermilk
· 2 eggs slightly beaten

How You Prepare:
In a medium sized bowl combine ingredients in order given. The batter will be thicker than other pancake batters-do not dilute. Ladle batter onto a hot (380 F.) griddle. When bubbles pop and edges appear dry, turn to brown the other side.

Blueberry Pancakes: Add 1/2 tsp. cinnamon to the flour mixture and stir 1 cup frozen or fresh blueberries into the batter.

Makes 10 (4-inch) pancakes.

Nutrition Information Per Serving: (without blueberries)
Calories: 146
Carbohydrates: 27 g
Protein: 6 g
Fat: 2 g
Dietary Fibre: 3 g

 Click here for a printable PDF document
Mission
In order to accomplish permanent, healthy change for our clients, Health Stand Nutrition Consulting Inc. offers a complete assessment of nutrition and lifestyle, and then provides vital education, customized services and follow-up to fully execute a new, proactive lifestyle for each client. Through this, we hope to make a dramatic and lasting impact on our clients' life-long health and wellness.

Who We Are
Health Stand Nutrition Consulting Inc. is a privately owned consulting practice, focused on assisting clients to achieve healthier nutrition and lifestyles. In business since 2000, Health Stand is owned by Andrea Holwegner, B.Sc., RD a registered dietitian who has served hundreds of clients, the majority through referrals by physicians. With the help of nutrition experts, personal trainers, and food preparation coaches, Health Stand aids clients with almost any type of health disorder or fitness goal. In addition, the company is very active in the media, and delivers many seminars to corporations, sports teams, and other groups.

What makes your individual counselling services different from other programs?
Customization: Our services specialize in personalizing plans just for you. Since there are a million and one ways to eat, following a book or a group plan often will likely not address your own preferences and needs. We believe working one-on-one with each person is the best way to achieve success and ideas you can sustain for the long term.
Qualified Nutrition Experts: You can be assured you will be working with a nutrition expert — a Registered Dietitian. A Registered Dietitian has completed a Bachelor's degree specializing in foods and nutrition and an accredited internship or a graduate degree. This title is protected by law under provincial legislation so that only qualified practitioners who have met education requirements can use the title Registered Dietitian. We make sure you are getting advice that is current, credible, and scientifically based.

Brought to you by:
Health Stand Nutrition Consulting Inc.
1325a – 9th Avenue SE, Calgary, Alberta, Canada, T2G 0T2
info@healthstandnutrition.com
www.healthstandnutrition.com
Tel: (403) 262-3466

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