Top 21 Nutrition Articles of 2023
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Read on to see our most popular blog posts of 2023

Top Nutrition Articles 2023

Reflecting on the standout moments from this year’s top nutrition blog posts, we extend our gratitude to you for being a part of our journey and engaging with our community over the past year. At Health Stand Nutrition, our goal is to empower others to cultivate a healthful and soulful connection with food and the body. Throughout the year, we’ve covered a variety of evidence-based information on topics ranging from meal planning strategies and diet trends to nutrition across all age groups.

Discover which articles resonated the most with our audience in 2023. Click on the title or image to dive into the full blog post. Which are your favourite reads from this year? We’d love to hear your thoughts in the comments!

A processed food is simply the act of taking a simple food and altering it slightly or significantly to add convenience, preserve it, or change how something tastes. Although processed food is often thought of as unhealthy, there are plenty of processed foods that not only make healthy eating easier but also offer excellent nutrition you can feel good about. Read on to learn more about the top processed foods to keep in your diet.

Processed foods that you should eat

You may have heard about the relationship between magnesium and sleep. This article does a deep dive into what magnesium is, the most recent research surrounding magnesium for sleep, and whether magnesium supplements are beneficial for you. Keep reading to find out more about the benefits of magnesium!

The Benefits of Magnesium

You’ve may have heard of Body Mass Index (BMI) after a trip to the doctor’s office, but do you know the history around it and wonder about its accuracy? Learn the sad truth about this (unfortunately) common practice in many primary care clinics and doctor’s offices. Read on to learn why exactly it’s problematic.

Someone standing on a scale to measure their body mass index (BMI)

How much alcohol is too much when it comes to health and disease risk? Canada’s new drinking guidelines are out! Learn about the new evidence on the significance of alcohol-related disease risk and what you can do for preventative care.

Canada's New Drinking Guidelines

Perimenopause and menopause brings out many changes for women in the short term and the long term. In this blog post, learn how nutrition can play an important role in helping manage menopause symptoms and nourishing superfoods you can add to your everyday diet to feel your best.

Superfoods for Menopause Symptoms

There is a lot of misinformation in the media on what inflammation and how it relates to nutrition. In this blog post, we uncover evidence-based information on what inflammation is, how diet and nutrition are related to inflammation, examples of anti-inflammatory foods to eat and inflammatory foods to limit in your diet.

Nutrition for Inflammation

Chances are you know someone that has Attention Deficit Hyperactivity Disorder (ADHD) and wonder if there is a specific ADHD diet for kids or adults to follow.  You might also be confused about supplements for ADHD and if there are certain foods you should be avoiding. Read this detailed Registered Dietitian guide about food and supplements for ADHD.

ADHD Diet and Nutritionist

Clients often ask our dietitians “why am I so bloated?!” and are searching for tips on how to reduce bloating and improve their overall digestive health. Keep reading this blog post to find out various reasons you might be experiencing bloating, when it’s normal, and 7 key tips for relieving bloating.

woman in white holding her abdomen trying to reduce bloating

For those who feel like they’ve been at war with their body or those who feel like their body is not true to their authentic self, practicing body love is not an easy next step. If this is you, you might consider practicing body neutrality rather than body positivity. Explore their important differences and more in this blog post!

women standing next to each other exhibiting body positivity

An organized freezer can help you minimize food waste, reduce spending, reduce meal preparation time and lower weekday stress. If you currently have a freezer but frequently lose or forget things or want to figure out some healthy ingredients and meals to put in your freezer, then this article is for you.

Healthy ingredients and meals stored in the freezer

Digestive issues are very common for some people during eating disorder recovery. In fact, up to 98% of individuals with an eating disorder also have a functional gut disorder. In this post, learn all about how to build your digestive health toolkit with the help of these 10 digestive issue tips in eating disorder recovery. 

Eating disorder digestive issues tips and strategies

Curious to learn how diet and nutrition influence gout, what foods to eat and limit when you have gout and more? Keep reading this blog post for the inside scoop on everything you need to know about nutrition for gout, by a registered dietitian.

Diet for gout - foods to avoid, gout nutrition and more

Are you often left confused and tired of trying to decipher online nutrition information? Keep reading to find out strategies to help you identify and sift through nutrition misinformation that can help you deduce the right from the wrong. We lead you through helpful tips that are sure to leave you feeling more confident about making the right choices for you and your health!

How to Identify Nutrition Misinformation Online

Whether you are vegetarian or not, incorporating more plant-based protein sources into your diet can be beneficial. This blog post is all about legumes! Keep reading to find out more about what legumes are, whether to purchase canned or dried, how to use them, and 10 ways to incorporate lentils into your diet along with some fun snack and dinner ideas.

10 Ways to Include Legumes into Your Diet

Emotional eating can include all types of eating including eating for celebration, eating as a form of procrastination, eating out of boredom, stress, or eating to help soothe an underlying emotion such as loneliness or anger. Keep reading for tips for identifying your emotional eating behaviours and ideas for what to do instead.

What to do instead of emotional eating woman coloring

Is sugar bad for you? We get this question and variations of this question asked on a regular basis. It’s a common worry in society. In this post, CEO Andrea Holwegner answers some of your burning sugar questions to help you sort out the confusion on if sugar is okay to eat, how much of it is recommended, if sugar substitutes are harmful, and more!

Sugary foods on a table. All foods contain sugar

When your period arrives, it truly can be a challenging time. With the many symptoms that accompany periods, it may be hard to bring yourself to cook healthy meals for yourself, opting for easier but less healthy alternatives. However, optimal nutrition and other lifestyle changes can support you having a smoother menstrual phase. Read this post to learn more!

Woman eating while menstruating

In the world of sport nutrition, athletes are often wondering what else they can be doing to boost their performance. Beta-alanine has become a common dietary supplement, used by athletes and bodybuilders, to help improve training and performance. In this post, learn everything you need to know about this amino acid and how it may benefit you.

Beta-alanine on a counter with a dumbbell weight.

Are you looking for new ways to add more vegetarian protein sources to your diet? Whether you’re vegetarian or are looking to add more variety to your diet, these protein options will keep you fueled! Keep reading for a quick summary of vegetarian protein sources and some ways to include them in meals and snacks! 

20 vegetarian protein meals and snacks

How well does your body absorb vitamin D from the sun? Nutrigenomics may provide you with that answer. Nutrigenomics focuses on the relationship between nutrition and genomic expressions. It explains the influence of genetic variations on the response to food and how it could contribute to disease susceptibility. Learn all about this topic here!

DNA strand made out of fruit to represent nutrigenomics

When it comes to protein powders, there is so much confusion around what they are and how they can best be used. This blog post has everything you need to know about protein powders to help you make an informed decision on whether to include these in your diet. Keep reading to learn how they could benefit you!

woman putting protein powder in a cup

Looking for more credible healthy eating and nutrition information?

We hope you enjoyed our top nutrition blog posts of 2023. Make sure you don’t miss out on all the new blog posts by subscribing to our FREE newsletter.

Sound Bites is a nutrition newsletter that reaches thousands of subscribers weekly. Written by our team of registered dietitians, it includes helpful articles, videos, tips, and healthy recipes.

As a special BONUS, we’ll email you our popular ’51 Healthy Snack Attacks’ PDF.

Learn more about our nutrition counselling services provided by our Dietitian team specializing in meal planning, weight concerns, emotional eating, eating disorders, digestive health, heart health, diabetes, sports nutrition and more here: Dietitian Nutrition Counseling Programs.

Find out our top blog posts and recipes in past years here:

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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. 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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