Nutrition for time crunched families Print

logo_qr77Nutrition for time crunched families

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Every monday at 4:15pm on QR77 Radio join me and Angela Kokott host of Calgary Today with our segment “You are what you eat” to get the goods on healthy eating.  If you missed my segments I will be archiving these audio discussions on my blog here.

Nutrition for time crunched families

  • One of the most common things I hear is “I don’t have time to eat well”
  • The amount of time we spend preparing food has changed.
    • In the early 1900’s North Americans spent ~6 hours per day preparing food;
    • in the year 2000 we spent (~45 minutes);
    • what do you think the current estimate is?  (~20 minutes).
  • We make time for the things we prioritize. 
    • How big a priority is your health and your families health?
    • How long do you take to prepare and eat your meals?
      • While I certainly wouldn’t want to see us going back to spending 360 minutes per day preparing food like back in the 1900’s, ripping open a package and eating in 5 minutes isn’t a solution either.
    • Replace saying “I don’t have time to eat well” with “how could I afford not to take the time to eat well”.
  • Shift how you think about food preparation since ironically many of the ways we try to save time actually costs us time.
    • Think making eggs takes too long for breakfast?  It may actually take longer to make toast than eggs….try it
    • Is it really faster to stand in line at starbucks or wait in a drive through line at Tim Hortons than make a coffee at home?
    • What about eating out?   I was working a family who were working parents that ate out in restaurants or picked up fast food sometimes five times per week. On restaurant days it took 2 hours to get everyone in the car, have a family feud about where to eat, order and wait – I challenged them to eat at home more often to save time which was one of their most precious resources.  They saved time and their health.
    • To save time this family needed to do 2 things: shop less and cook double.
  • Time saving tips that don’t sacrifice nutrition: shop less and cook double.
    • Shop less. The average Canadian shops twice per week – Aim for shopping 1X per week if you are time strapped.  Shopping more often will cost you more time.  It also costs you more money.  Retailers know the more often you shop the more you will spend.  Ever run into the store just for milk and ran out with $100 worth of groceries. The more often we shop the more likely we will also do impulse buys – which may include convenience junk foods.
  • Cook double.  It takes the same amount of time to cook double the quantity.  Use these for lunch, for leftovers at dinner tomorrow, or freeze them for a day you are short on time.
  • HATE leftovers? why not try “planned extras” instead – cooking a larger quantity of ONE part of the meal for tomorrow
  • Eg. Rice to go with tonight’s BBQ meal and leftovers for tomorrows stir-fry.  Alternatively freeze it.
  • Eg. Baked potatoes the first night, pan fried the next night
  • Eg. Extra grilled veggies from supper for a pasta salad in a few days
  • Eg. Double the grilled chicken breast for quesadillas, salad, or stir-fry the next night
  • Challenge the way you think about food preparation….cooking healthy doesn’t have to take you oodles of time.  
Listen to episode 5 here:  April 7, 2012  Nutrition for time crunched families

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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