Recent Nutrition Blogs

  • Spinach Mandarin Salad with Chicken Recipe

    Healthy Meal Sized Salad Recipe You are going to love this spinach mandarin salad recipe with chicken.  Its a rich source of iron and folate and makes a great meal-sized salad.  Be sure to make extra and bring some for lunch the next day (it also tastes great eaten in a wrap). Makes 6 Servings…

  • Travel constipation and how to keep your bowels regular while travelling

    Travel tips for IBS and sensitive digestive systems Travelling, whether for work or pleasure, adds a little variety to our life. It can also wreak havoc on your bowels. Travel constipation and other uncomfortable digestion issues are certainly common. Whether your bowels usually run like clockwork or you struggle with a sensitive digestive system, travelling…

  • Stress Eating: How Stress Can Make Us Overeat And What to Do About It

    Stress eating bringing you down? It is no surprise that the more stressed we get, the worse our nutrition habits become.  Stress makes finding the time and energy for meal planning, shopping and cooking harder. Stress and sleep deprivation also trigger physiological changes in our hormones that drastically influence cravings, food preferences and hinder achievement…

  • Baked Spaghetti Squash Recipe

    Delicious Meatless Monday Plant Based Recipe Spaghetti squash looks like spaghetti but tastes like squash. In this recipe it serves as both!  Serve this as a side dish or instead as a main entree with a tossed green salad or Caesar salad. Makes 4 Servings What you need: 1 spaghetti squash Prepared tomato sauce Parmesan…

  • 3 Tips for Improving Body Confidence

    Body confidence booster By Jana Spindler (Eating disorder Dietitian and online Nutritionist helping support dieting recovery, self-love and body confidence). How many times have you heard someone you care about picking apart their body? “This is too big”, “that is too small”, “so lumpy here” or “bony there”. Too many times!! The problem is we…

  • How Sleep Affects Your Weight

    Lack of sleep can cause weight gain Ever wondered how sleep affects your weight?  Read on. Forty-nine-year-old Dan wondered how his scale had tipped to a surprisingly high number, but seeing the number on the scale spurred him to action. He made changes to his diet and began exercising, believing that calories in minus calories…

  • Nut Free Energy Bites Recipe for Kids

    School Friendly Recipe! Nut-Free Energy Balls This recipe is found in the School Year Survival Cookbook by Laura Keogh, and Ceri Marsh, and adapted by Andrea Holwegner. A great take-along, or add to lunches as a dessert or snack idea. You can even get the little chef in your home to help make these. Makes about…

  • Diabetes Dietitian Tips: Dispelling Nutrition Myths

    What you need to know about food and diabetes management. November is Diabetes Awareness Month and November 14th is World Diabetes Day #EndDiabetes As a Type 1 and Type 2 Diabetes Dietitian I’ve noticed there are a number of myths about diabetes that are commonly reported as facts. These misrepresentations of diabetes can sometimes be…

  • How to Stop Being Hungry All the Time: 5 Factors for Fullness

    Hunger management tips If you often find yourself ravenous and difficult to fill up, here are some tips that can help you stay satiated longer. #1 Protein Protein found in meat, poultry, fish, seafood, eggs, legumes, nuts, nut butters and dairy foods help to sustain energy and fullness. A carb heavy meal (such as simply…


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Success stories

"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. Andrea and her team 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. Andrea is an excellent teacher and motivator. 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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