Summary of Contents: Setting Smart Goals for the New Year Small Steps Towards a Healthy 2007! Gift Certificates for the Holidays Articles Upcoming Course Client Testimonial Mission Who We Are What makes your individual counselling services different from other programs? Share this message with a friend!
Whole Wheat Crepes Add your favorite filling to these delicious and nutritious crepes! What You Need: 1 cup milk ¾ cups whole wheat flour 2 eggs 1 tablespoon sugar (optional) How You Prepare: · Blend the milk and eggs until well mixed, but stopping short of creating foam. · Add flour, sugar (if desired) and mix together. The batter should be quite thin. Add more milk as necessary. · Heat a lightly-greased medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface. · For each crepe, use 3 tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry - about one minute. · Stack completed crepes on a plate with wax paper between each crepe to prevent sticking. · To keep for later use, wrap with waxed paper and freeze! Makes 10 small crepes Nutrition Information per Crepe: Calories: 62 Carbohydrates: 9.0 g Protein: 3.3 g Fat: 1.6 g Fibre: 1.1 g Apple-Cheddar Filling 6 oz sharp cheddar cheese, grated 2 green apples, peeled and thinly sliced 2 tablespoon brown sugar 1 teaspoon cinnamon 2 tablespoon butter In a saucepan, melt butter, cinnamon, and brown sugar, stirring to combine. When all crepes have been made, stir apples into the butter and brown sugar mixture and cook for about a minute. Assemble crepes by sprinkling a portion of the cheese in the center of the crepe and arranging a portion of the apple mixture over top. This amount of mixture is enough to fill all 10 small crepes in recipe above! Per serving: Calories: 116 Carbohydrates: 7.3 g Protein: 4.3 g Fat: 8.0 g Fibre: 0.6 g Maple Yogurt and Fruit Filling 1.5 cups plain low-fat yogurt 4 tablespoons maple syrup 3 cups of your favorite fruit cut in small pieces (eg. Blueberries, raspberries, kiwis, bananas, strawberries) Combine yogurt and maple syrup and blend evenly. When crepes are ready, pour into centre of crepe and then sprinkle fruit on top. Fold crepe and enjoy! This amount of mixture is enough to fill all 10 small crepes in recipe above. For a higher protein option, substitute yogurt with cottage cheese! Per serving: Calories: 62 Carbohydrates: 14.4 g Protein: 2.1 g Fat: 0.1 g Fibre: 0.0 g Click here for a printable PDF document

Setting Smart Goals for the New Year

Have you started to think about your goals for 2007? Read on for some tips on how to set SMART GOALS!

Reaching your goals is easier if you make them "SMART" goals:

S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely

Specific

Goals should emphasize what you want to happen. Being specific helps you focus your efforts and clearly define what you are going to do.

WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.

WHY is this important to do at this time? What do you want to ultimately accomplish?

HOW are you going to do it?

Measurable

When you can measure your progress, you are more likely to stay on track, reach your target dates, and experience the feeling of achievement. Choose a goal with measurable progress, so you can see the change occur. How will you know when you've reached your goal? Be specific!

Attainable

Make sure your goal is within your reach, not an impossible dream. You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps.

Realistic

Don't plan to do things if you are unlikely to follow through. Better to plan only a few things and be successful rather than many things and be unsuccessful. Start small and give yourself some flexibility. A goal of never again eating sweets, cakes, and chocolate may not be realistic if you really enjoy these foods. It may be more realistic to set a goal of replacing one sweet food by one piece of fruit each day.

Timely

Set a timeframe for the goal: for next week, in three months. Putting an end point on your goal gives you a clear target to work towards. If you don't set a time, the commitment is too vague. It tends not to happen because you feel you can start at any time. Without a time limit, there's no urgency to start taking action now.

Example of a SMART goal:

Goal: Increase my intake of fruits and vegetables to 5 servings daily

How I will do it:

1. Choose 1 piece of fruit at breakfast and morning snack
2. Choose 1 serving of vegetables at lunch, 2 servings at supper
3. Buy extra fruits and vegetables when grocery shopping
4. Prepare and chop vegetables ahead of time

How I will measure it:

1. Record intake in my journal daily
2. Measure my servings

When I want to achieve it: 1 month

Small Steps Towards a Healthy 2007!

1. Eat breakfast one more time than you normally do.
2. Take a walk after dinner.
3. Eat a snack if it's going to be more than 5 hours before your next meal.
4. Eat off of smaller plates/bowls.
5. Park farther away from your destination, and walk the rest of the way.
6. Shrink down snacking after dinner.
7. Skip seconds.
8. Energize with a fitness break instead of a coffee or soda break. Slip out of the office for a quick walk around the building -Keep walking shoes in your car or office.
9. Ensure you eat AT LEAST three times per day.
10. Use water in place of one soft drink per day.
11. Choose fruit for dessert.
12. Take the stairs instead of the escalator or elevator.
13. Eat before grocery shopping.
14. Share an entrée with your dining partner.
15. Try a salad instead of fries with your meal.
16. At every meal: sit down undistracted, chew slowly, taste each flavor.
17. Eat one more piece of fruit today.
18. Try a new vegetable this week.
19. Keep a bag of washed and cut up raw veggies placed in a visible place in the refrigerator, handy for a quick snack.
20. Serve snacks on a plate or in a bowl- this helps with portion control.

Gift Certificates for the Holidays

Give the gift of health! Do you have a family member or a friend that you think could benefit from some nutrition counseling for 2007? Contact us at info@healthstandnutrition.com or phone (403) 262-3466 and we would be glad to set up a gift certificate for you for our nutrition services. Visit the individual services section to check out the services we provide.

More Articles

• Pomegranates: A Holiday Superfood!
• Exploring Food Cravings

Upcoming Course

Mastery Over Emotional Eating

How to Have Your Cake and Eat It Too

Our relationship with food is inherently private, personal, and complicated. Powerful factors such as marketing, body image, early learning, our emotions, and stressful events, can leave us feeling prey to eating in ways that we're not comfortable with. Many people describe frustration in trying to address not what they're eating, but why they're eating. This 4-part workshop will help you to identify your own factors, and give you practical strategies for fuelling your body and soul with joy and confidence.

Workshop Dates:
Thursday Evenings 6:30pm to 9:00pm
February 22nd, March 1st, 8th & 15th 2007

Cost: Check your insurance to see if you are covered for psychology services
$495 plus gst/person (includes 10hrs workshop time & 40-page workbook)

Location:
Health Stand Nutrition Consulting Inc.
1325a - 9th Avenue SE Calgary, AB (Inglewood)

Registration Deadline: February 8th, 2007
Contact: Health Stand Nutrition Consulting Inc.
Phone: (403) 262-3466 or
Email: info@healthstandnutrition.com
Since there is a limit of 10 people for this class register early to ensure your spot! Payment is due at the time of registration.

Click here for the work shop poster as a printable PDF document.

About Dr. Colleen Cannon:

Colleen holds a Ph.D. in clinical psychology from Queen's University. Colleen's work in health psychology focuses on how thoughts, feelings and behavior influence health and well-being. She has extensive experience with conditions such as diabetes, hypertension, pain, and coronary artery disease. Colleen has many years of experience developing and facilitating workshops for client groups, and her style is consistently described as relaxed but professional, practical but thought-provoking. Colleen has taken an active leadership role in various health care settings, training other health care providers, supervising Ph.D. students and interns, and presenting at national conferences. She is currently a co-investigator with faculty at the University of Calgary studying the effectiveness of a workshop series called Food and Mood that she initiated and co-developed. Colleen also has years of experience working with clients in a broad range of mental health areas including: depression; anxiety; and the effects of trauma. She is registered with the College of Alberta Psychologists, and is a member of the Academy for Eating Disorders. Visit www.colleencannon.com.

Workshop Overview:

The first step in changing your relationship with food is to increase your awareness of the many factors influencing that relationship. Significant time will be spent in this course examining how our food choices are affected by three main factors: our environment, our biology, and our learning. For instance, how does the availability and the marketing of food, affect your food choices? What difference does it make if you skip a meal or go on a fad diet? What did your culture teach you about eating? How does body image affect your relationship with food?

The remainder of the course is devoted to providing you with practical strategies to incorporate into your life. These strategies require patience and practice. The workbook provided in the course contains several writing exercises to complete at home as you work towards mastering these skills. This workshop is spread over 4 weeks to allow you to get support and feedback as you try the various techniques.

And finally, how do you fuel your soul without money or food? Find out how, and share your experiences, as you learn to make different choices in your relationship with food, and in your relationship with your body.

What Do Past Participants Have to Say?

"After taking the emotional eating course I learned that I was not alone in my struggles with eating, and that food does not have to fill a sad or stressful part of my day."

"I feel empowered; food does not have to control how I feel. I am learning to be "kind" to myself in my thoughts. This course has given me the tools that I can work into my everyday situations."

"I learned about what triggers me to eat in a way I don't like."

"I learned how to nurture myself without food."

"The workshop provided me with an open, intimate setting, with realistic and practical information that can easily be applied in real life."

"I liked the group discussions and time to apply concepts over 4 weeks."

Client Testimonial

40lbs off & Better Health!

What more can I say? Andrea Holwegner of Health Stand Nutrition Consulting has assisted me achieve goals I never thought possible. It all started after a routine physical examination from my family doctor. He said I was overweight and had to lose 20 pounds to lower my blood pressure. When I told him I had been exercising regularly for several months but had been unable to lose weight, he suggested I consult a nutritionist, specifically Andrea Holwegner. At our first meeting, Andrea and I made some goals and charted a plan to reach those goals. The plan was simple, yet extremely important - how to eat nutritiously. It sounded so simple. It also worked. Not only have I lost those first 20 pounds and lowered my blood pressure, but I'm well on my way to losing another 20 pounds and I have much more energy too. I feel healthy and great!! I also know that if I continue eating nutritiously the weight will not return. Everything I have learned I will use for the rest of my life. Working with Andrea was a wonderful experience. She provided great advice and suggestions, and encouraged me along the way in a relaxed manner that made me realize I could achieve the goals we had made. I would not hesitate to refer anyone to Andrea who is considering how to attain a healthy lifestyle. In fact, I would recommend they do it right away! (Scott, age 33, Geologist)