Spring Clean Your Pantry Print

Global CalgaryGive your kitchen a makeover and stock healthier foods.

Out with the old and in with the new. Spring is the perfect time to do a little cleaning in your kitchen to get on board with healthier foods for a healthier you.

How should I approach spring-cleaning my pantry and fridge to make them healthy?

April 21 global1My answer might surprise you. While you might think as a dietitian I am going to tell you to toss out every food item that isn’t a nutritional beacon of perfection, this isn’t the case. While I am going to challenge you to thin out the items that are not serving your health well, I wouldn’t ask you to strip your kitchen of all your favorite sweets and treats or what I call “soulful foods.”

Start by thinking of the non-negotiable soulful foods chosen for taste, enjoyment and social fun over nutrition. Eating “fully” is about eating both healthfully and soulfully. The best strategy for success is about wrapping healthy choices around your favorite non-negotiable soulful foods. It is all about choice – there are no bad foods, just bad overall diets.

What is the best way to manage junk food in my house?

Psychology research has identified what is known as the “pleasure principle” or the instinctual wiring to seek pleasure and avoid pain in order to satisfy biological and psychological needs. This means that simply trying to remove yummy salty and sweet foods from your diet altogether is destined to fail. Instead think about managing junk food rather than avoiding junk food.

There are a few ways to approach this and your success depends on your “eating personality” and goals:

• Some of my clients find removing hard to manage foods (such as chips or chocolate) out of their home environment altogether and instead go out for these. This can work best if you are someone that enjoys social weekends or finds it hard to manage mini portions each day.
• Other clients find they are able to manage a reasonable portion of soulful foods each day and find this is far more satisfying than how they feel with overdoing it on the weekend.

What are the healthiest convenience foods I can keep stocked in my house?

Convenience foods have a bad rap, but we often forget about the healthy convenience foods you can stock at home. Take a shortcut with:

April 21 global31. Pre-cut fresh or frozen vegetables and fruit
2. Packaged salad or coleslaw mix
3. Canned diced tomatoes and legumes (lentils, chick peas and beans)
4. Shredded or pre-sliced cheese (can also be frozen)
5. Rotisserie chicken
6. Freeze individual portions of chicken breasts/thighs and fish fillets
7. Freeze lean ground meatballs
8. Veggie burgers, non-breaded turkey or chicken burgers, lean beef or bison burgers
9. Pre-sliced meat (stir-fry and stewing)
10. Canned fish (tuna, sardines and salmon)
11. Frozen, peeled shrimp and other seafood
12. Eggs
13. Frozen edamame beans
14. Nuts and seeds
15. Whole grain pizza crusts or ready-made dough (can be frozen)

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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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