Best Dietitian Blog Posts of 2020
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Did you miss any of of our most popular posts of 2020?


This year brought with it a lot of surprises – who knew we’d all have to find more ways to manage learning and working from home while maintaining a healthy diet? In no specific order here is a round up of some of our best nutrition and dietitian articles of 2020! Happy holidays everyone. Let us know in the comments which one was most helpful to you!


1. Nutrition for Mental Health 

Wondering how nutrition for mental health are connected? Curious about the best diet for depression or what to eat for anxiety? This article on diet for mental health is for you.



2. Healthy Appetizers for the Holidays 


Public health restrictions have dramatically shifted how we celebrate the holidays this year. With holiday parties, impromptu friend gatherings and large family celebrations not possible this year, I want to encourage you to create some new holiday traditions with your own household or small group cohort. This starts with thinking about simple healthy appetizers and other things you can cook together.

3. COVID-19 Cookin: 30 Healthy Meal Ideas for Your Home


One of the few positive things that may come from the COVID-19 pandemic is that families are actually home cooking together more. I’m crossing my fingers as a Dietitian that social distancing is forcing more families to be eating around the dinner table. But the next question is what type of meals could you make?

If you are looking for some healthy meal ideas on what to make while you and your family are working and schooling from home, this list could help.


4. When is Emotional Eating Okay?

If you have struggled to find solutions on how to stop emotional eating you are not alone. First, please recognize it is completely normal to eat emotionally. We have all done it, sometimes it bothers us and sometimes it doesn’t. When you choose to use emotional eating for a specific purpose, it can be okay!


5. Healthy Pantry Snacks And Staples


Despite the global Covid-19 pandemic that has everyone scrambling to grocery stores to stock up on the ‘essentials’ it is always a great idea to have a well stocked healthy pantry. Often a pantry is there to help provide support items for the ‘main event’ such as sauces, spices or canned goods. However, did you know that if you have a well stocked healthy pantry you can make a balanced meal or majority of a balanced meal anytime?

Healthy Pantry Snacks And Staples

6. Food for Sleep: The Best Food for Insomnia


If you’ve struggled with insomnia, difficulty sleeping during menopause, are a shift worker or are just curious about the connection between nutrition and sleep this article is for you.


7. Myths of an Eating Disorder Nutritionist


For anyone who struggles with disordered eating, an eating disorder such as anorexia, bulimia, binge eating disorder or ARFID (avoidant/restrictive food intake disorder), the idea of sitting down with an Eating Disorder Nutritionist can be daunting or even terrifying!


8. How to Eat More Vegetables When You Don’t Like Them


I like to think of myself as a foodie first and dietitian second. That means I never ever want to sacrifice flavor and enjoyment in the foods that I eat purely for the sake of health and nutrition. You should love what you eat, and that applies to vegetables too.

carrots split in half lengthwise, roasted and sprinked with dill


9. So you want to lose 5 pounds…Why are those last pounds so hard?


I often get asked about how to lose 5 pounds. People expect a Dietitian to suggest a bunch of nutrition tips and strategies. Instead I approach this question in a different way. I’d like you to take a deep breath and be open to thinking about those last 5 pounds with a fresh perspective. Stay with me and read on…


10. Vegetarian Iron Sources


How much do you know about vegetarian iron sources? When discussing a plant-based diet, iron is often brought up as a nutrient of concern. This most certainly is a valid concern because there is a relationship between some cases of iron deficiency and a plant-based lifestyle.


11. How to be more confident


I get to talk about confidence in my nutrition counselling sessions quite a bit, whether we are talking about confidence in the kitchen or confidence in our body. The Covid-19 pandemic has given me some time to slow down and read a little more. I have been reading and listening to a lot of different perspectives on confidence.

12. Let’s Talk Fertility and Diet


This is NOT an easy topic for most people, let alone someone who has unexplained infertility, is undergoing fertility treatments or has experienced loss along the way.

For some women, fertility can be a part of what makes us feel like we have succeeded as women, it’s a part of our womanhood. Even as young girls, many of us start to pretend we are moms, caring for our dolls as we see our moms care for our siblings.


13. Bloating? Gassy? These Reasons Could Be Why


Abdominal bloating is one of the most common gastrointestinal complaints that I see as a Digestive Health Dietitian. You know, that feeling of abdominal fullness or tightness that is with you a various parts of the day (or all day long!).

It’s uncomfortable and it can sometimes be painful. It can hamper your appetite or your enjoyment of activities. It can make your clothes feel tight and sometimes, it’s visible enough for others to take notice. In other words, it’s not a whole lot of fun.


14. Working From Home: How to Overcome 3 Eating Challenges


Working from home has led to some additional eating challenges for many people.  If you’ve been lacking structure, triggered to eat more with the pantry and refrigerator nearby and struggling with stress or boredom eating you are not alone.



15. COVID-19 Eating: Food Lessons During Isolation


It’s day…I don’t know of the COVID-19 self-isolation or quarantine. To be honest, I’ve lost track of how long it’s been since we’ve been all asked to stay home, work from home and to limit our social interactions. It seems that our world has been turned upside down, and in many aspects, it has. I think we can all agree that nothing feels normal and we are all trying to cope as best as we can.


16. Diabetes tips: what causes high blood sugars other than food?


If you or someone you know has diabetes I am sure you may have wondered what causes high blood sugars other than food. Have you struggled with your blood sugar control, but don’t know why? Do you say to yourself, but I’m eating healthy and watching the types and amounts of carbohydrates I’m eating, why do my sugars still go on a roller coaster ride sometimes?

17. Athlete Diet Concern: Relative Energy Deficiency in Sport (RED-S)


Have you heard of Relative Energy Deficiency in Sport (RED-S)? Chances are you likely have not. Our culture leads us to believe that many of us are eating too much and should work towards eating less and exercising more to fit our bodies into a cookie cutter shape. The reality is, what the popular media is sharing is leading to issues of not consuming enough calories, over-exercising and possible disordered eating patterns for some athletes.


18. Stop Dieting: Introduction to Food Rule Bending


If you have ever thought about dieting or been on a diet this article is for you to encourage you to stop dieting. There is a way to stop dieting and achieve your personal best weight still eating foods you love.

Philosopy for our Dietitian Calgary team at Health Stand Nutrition

A visual image of our Registered Dietitian food philosophy and approach to eating both healthfully and soulfully.

19. COVID-19 Nutrition: Coronavirus Home Eating Guide


Wondering about COVID-19 nutrition? The COVID-19 situation changed everything. Our family life, work life, home schooling situation, social life have all shifted. As employment security, financial situations and small business uncertainty have changed dramatically almost overnight our physical health, including our eating habits and physical activity patterns as well as mental health, are at risk.


20. How To Keep Healthy Eating Simple


When you look at food through the eyes of a person who calls them self a “foodie”, there is often excitement and emotion tied to the food. There has been thought and effort in the planning of that food. That person is hopefully very excited for the food in front of them. And that is great! But not all of us look at food in that same way.


We hope you’ve enjoyed this wrap up of our posts for 2020 – we look forward to sharing more articles with you in 2021. If there is something you’d like us to write about, leave your suggestion in the comments.


Find out more about the Virtual Dietitian services provided by the Health Stand team of Online Nutritionists specializing in meal planning, weight concerns, emotional eating, eating disorders, digestive health, heart health, diabetes, sports nutrition and more here: Dietitian Nutrition Counseling Programs.


Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle? Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Online / Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.


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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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