Nutrition Boot Camp: Top 3 Mindful Mantras for Healthy Eating This Fall Print

QR77 radioListen to my monthly radio program with Angela Kokott, host of Calgary Today for our segment, “You are what you eat” to get the goods on healthy eating.

Summer vacations and family fun can often disrupts healthy eating patterns. Now that September is here, it is a great time to fall back into good habits. Here are three common challenges and some helpful solutions to help move forward with positive change to your health:

 1. Challenge: Inconsistency

Mindful mantra: Consistency trumps commitment

A few years ago, I listened to small business expert, Marc Leblanc, talk about the difference between consistency versus commitment.  I became aware that while I was committed, I was failing with consistency in some parts of my personal and professional life.  I realized that focusing on the mantra “consistency trumps commitment” can help me “walk the talk” instead of just “talk the talk.”

Carving out a minimum consistent goal of two non-negotiable fitness efforts per week in my calendar has made even the busiest weeks achievable and usually something I can exceed.  (Previously, I set the weekly target much higher and failed to book these as appointments in my calendar. I always hoped I could fit it in somewhere, and when my schedule wouldn’t allow this, I was defeated).

food in containersThink about healthy eating the same way – perhaps grocery shopping and batch cooking dates need to be booked into your calendar as non-negotiable appointments to make sure you consistently have healthy supper meals.  Perhaps your family needs to pack their lunch for the next day immediately after supper to ensure the mornings are not rushed and lunches are fully balanced.

 2.  Challenge: Procrastination

Mindful mantra: Pounce on Priorities

I wonder how many people are spending more time watching the food network and reality cooking shows than actually cooking?

What really matters to you?  What is a must-have versus a nice-to-have in order for you to be happy and healthy? Pounce on your priorities first and minimize time wasters such as endless hours of television, social media posting, and Internet searching.

If you are unhappy with your weight or your health, waiting until you feel like going for a walk or hoping you will one day start craving veggies is not likely to happen.  As the old saying goes, you have to “fake it till you make it.”  If you act as if you are someone that enjoys exercise or eating a salad, in time you actually will.

Remember that all of us need enough variety, rewards, and relaxation to keep motivated.  Since perfectionism often leads to procrastination remember that there is a difference between being the best and doing your best. 

 3. Challenge: Overwhelm

Mindful mantra: One in, one out

You can do anything, just not everything. You can’t do it all – work life balance is a myth.  Accept that balance means some days things will be in check, others will be anything but.  The key is remembering that your family, work, and personal self all need to be taken care of – but just not at every minute of each day.

Consider my husband’s analogy to treat your schedule like clothes in your closet. One new item added should be followed by one item out for donation.  Slow down and check in with yourself before saying yes to opportunities that come your way to protect your time for what really matters.  All choices (even the good ones) also have consequences. 

Registering your kids in sports after school, or attending a fitness class after work is great, but can mean that evening meals can take a hit.  In order to keep healthy family meals flowing for your family, what needs to shift?  Perhaps enough healthy leftovers need to be prepared the day before or carving out time on Sunday afternoon to prepare a few meals for the week to come. 

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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

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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