Find a balance in your eating habits over the holidays and beyond Print

Holiday Survival Guide

holiday eating with balance

By Andrea Holwegner, For The Calgary Herald December 23, 2010

One of the things they didn’t tell me when I became a registered dietitian was that for the rest of my life there would be people observing my nutrition habits.

The festive holiday season is certainly no exception, but at times it can feel like I am being followed by food paparazzi who are waiting to jump all over me when I eat something unexpected.

Earlier this month, I attended a holiday dinner function where someone beside me declined having wine and dessert since she claimed they had too many calories. I could feel her judgment when I chose to have both. A fellow at my table was surprised to see that I chose to eat a white dinner roll since he thought dietitians would only eat whole grain breads. He was aghast when I put butter on my bun instead of eating it dry.

As I ate my dinner that night, I contemplated why eating had become so complicated — I felt a sense of shame that somehow the field of nutritional science, which I am typically proud to be part of, had let people down.

I believe there is a way to really have it all — good health, a balanced weight, and take pleasure in eating ALL foods.

Figuring out food and how to balance your nutrition is a challenge, considering there is conflicting information wherever you turn. Sometimes with so many options, I think we complicate things more than we need to do. I vote for simplifying eating by starting with the following four concepts.

Find harmony between health and enjoyment

While healthy eating is absolutely important, so is enjoying your food and being flexible in your relationship with it. I meet many people who make all their choices based on taste with little consideration to health. While this is not the answer and can lead to health issues, a diet based on nutritional perfection isn’t ideal either.

Give yourself permission to enjoy all foods, and remember, there are no bad foods. We all want what we can’t have — trying to remove your favourite foods will only lead to overdoing them and feelings of failure for not sticking to your perfect eating regime.

Listen for trends, but break the rules

Pay attention to new nutrition research that is profiled in the media and get a sense for overall eating strategies that are good for your long-term health — but keep them in perspective.

Just because overall it’s a good idea to eat less fat, get more whole grains or watch your sodium intake doesn’t mean that every food choice you make must follow this recommendation. It is fine to break the rules and deviate from the healthy eating standard.

See the big picture

Don’t forget to see the big picture and look at your diet as a whole instead of analyzing every food choice. There are no bad food choices, just bad overall diets.

I often get asked at this time of year about how to make Christmas dinner healthier. But why worry about this one meal out of the whole year?

I personally look forward to enjoying my mom’s famous holiday baking and our traditional holiday meal.

Wouldn’t it be easier to eat healthy on the days before and after important events such as this?

It really doesn’t matter what you do between Christmas and New Year’s, it is what you do between New Year’s and Christmas that counts.

Be the life of the party!

I want you to be the life of the party and enjoy whatever goodies are provided at holiday events. Don’t be the person at a holiday party who just orders the salad and skips dessert while everyone else is enjoying the best of the season.

I personally live by the concept that when you are on your own, eat your best and when you are with others, have more flexibility. It is far easier to make the healthiest choices when you are packing your lunch for work or preparing a typical, mid-week family meal for supper. It makes no sense to me to eat poorly on your own and then try to use constraint when you have little control over the menu while eating out or enjoying food at a friend’s house.

During the holiday season and as the new year approaches, remember to be flexible and find balance between guilt-free eating and healthy nutrition habits. This really is the recipe for success.

Andrea Holwegner is president of Health Stand Nutrition Consulting Inc. Visit www.healthstandnutrition.com and www.chocoholicdietitian.com or phone 403-262-3466 for more information on personalized nutrition counselling, seminars and to subscribe to our blog or free monthly ezine

Read more: http://www.calgaryherald.com/health/Find+balance+your+eating+habits/4018039/story.html#ixzz19iaEpjew

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

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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. 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
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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!”
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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.”
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