Half to Three-Quarters of Canadians Consuming Too Many Calories
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Listen to my podcast where you will learn why excess calories is one of the factors related to rising obesity rates:

Listen to Episode 44 Part 1 here:  Half to Three Quarters of Canadians Consuming Too Many Calories

Listen to Episode 44 Part 2 here:  Half to Three Quarters of Canadians Consuming Too Many Calories

1.  How many Canadians are struggling with obesity?

A new study published in Feb 2013 in the Canadian Journal of Public Health by the University of British Columbia shows that Canadians are struggling with obesity more than ever before.  The study examined weights of Canadians since 1998 and visually mapped out obesity rates on colorful maps.  On average between 1/4 and 1/3 of Canadians are obese depending on the region (1).

2.  What factors are related to your weight?

While your weight is a reflection of many diverse factors such as genetics, family history, hormones, body composition, fluid levels, stress, sleep and activity levels the most relevant nutritional consideration is calories consumed.

70% of men and 50% of women consume more calories than they need according to Health Canada, Statistics Canada in response to analyzing data from the Canadian Community Health Survey (2).

3.  How do I know how many calories I need per day?

On average, adult males need 2200-3200 calories per day and adult females need 1800-2400 calories per day mostly depending on activity level.  Note that some people need more or less than these ranges since overall individual needs are highly variable.

For more information click here

4.  How do I know how many calories I am consuming and if I’m getting too much?

You can certainly work with a registered dietitian to assess your needs or check out the many online assessment programs and apps to assess your needs.  Just be aware that many of these programs undercut your needs and set your calories lower than is needed.  This can leave you defeated and in many cases prone to yo-yo dieting and poor sustainability for the long term.  The good news is that you don’t need complicated plans or need to become a mathematician to track all your calories to be successful. If you are overweight and suspect you are eating too many calories there are simple ways you can reduce overall calories without counting numbers (which can often become obsessive).

5.  What is the best way to reduce overall calories if mine are too high?

A.  Keep a food journal for awareness and accountability.  A pen and paper is all you need and from experience at our practice usually the most effective.  You can also use what is known as the flash diet (take photos of everything you eat for a few days) on your smart phone.  What you focus on expands and the more aware you are about what you are consuming the more over-consuming declines.  A journal allows you a pause point to check in to see if you are physically hungry or just bored, tired, stressed, mad or sad.

B.  Consider the possibility of not changing WHAT you are eating but HOW MUCH.  According to research Dr. Brian Wansink we often underestimate what we eat by 20-40%.  What would happen if you simply ate a little less… dished up a slightly smaller bowl of cereal each morning, had a few bites less of dinner or had a smaller bowl of chips in the evening?  Small things add up to be big things over time.

C.  Consider if you are a QUALITY or QUANTITY style eater.  What I mean by this is consider if you are more successful managing junk food and high calorie foods by having a little bit each day or if it is better to have  a large portion less often.  We have some clients in our practice that do better having a bit of chocolate or chips each day while others do better having a big portion of these mostly on the weekends.

D. When you are eating, only eat.  Minimize distractions while eating such as your computer, phone, working, reading, driving and cooking.  Mindless eating while multitasking often doesn’t leave you satisfied.  Practicing mindful eating and truly being present while eating to savor your bites is very important to effectively manage portion control.


total population chart

population chart: females

population chart: males

(1) http://bit.ly/WrGXdW

(2) http://bit.ly/94CWZD

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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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