Nutrition Unpeeled

Nutrition Unpeeled

By Courtney Berg, Darian Kotchorek, & Hannah Murray │ Registered DietitiansHealth & FitnessNutritionFitness
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Nutrition Unpeeled episodes

  • 26. Five Signs Your Food Relationship Could Use Some Work + Three Dietitian Tips to Improve Your Food Relationship Now

    Our Registered Dietitian, Hannah Murray, shares 5 signs your food relationship could use some work and 3 tips to improve your food relationship.

    If you notice that your struggle with food is becoming overwhelming or affecting other areas of your life, it may be time to evaluate your relationship with food.

    Five signs your food relationship could use some work:

    1. Black and white thinking around food (ie. 'good foods' and 'bad foods' or 'clean foods' and 'junk foods')
    2. When you eat alone your food choices are significantly different than when you eat with others
    3. You use exercise as a way to compensate for eating
    4. You think a lot about food
    5. You identify as having poor willpower around food

      6. Three tips to get started with improving your food relationship

      1. Reframe your food rules
      2. Eat regularly
      3. Take a break from food and body focused behaviours

        4. You can read the full blog article here. 

        Follow us on Instagram

        • Courtney: @dietitiancourtney_
        • Hannah: @dietitianhannah_
        • Vitality Nutrition: @vitalitynutrition_

          • Free article, recipes, and resources here.

          Learn more about how Hannah can help you improve your food relationship or overcoming disordered eating or an eating disorder through one-on-one nutrition coaching (click here!)

          Thanks for listening!

          Warmly,

          The Vitality Nutrition Team

          43 min
        • 25. Twenty Lessons from a Successful Nutrition Coaching Client | Get Started On Your Nutrition Journey

          Our Registered Dietitians share twenty tips from a successful virtual nutrition coaching client. Utilize these strategies to get started on your health and wellness journey!

          Summary of our virtual nutrition coaching client's tips:

          1. Add protein
          2. Focus on hydration
          3. Add fluids when you increase fibre
          4. Consistency is key
          5. Movement is a pillar
          6. Prioritize time outside
          7. Food is more than fuel
          8. Raise kids who have a healthy relationship with food
          9. Model healthy habits for children
          10. Sleep is key
          11. Too much screen time is unsupportive of mental health
          12. "Be before you become" (ie. focus on behaviours over results)
          13. Implement the division of responsibility (a strategy for feeding children)
          14. Don't be afraid of the fats in foods
          15. Food tracking can be a valuable tool 
          16. Tune into body cues
          17. Add 'volume' foods
          18. Utilizes Vitality Nutrition's "Fundamental Four" as an effective + manageable approach to nutrition
          19. Create a supportive environment to make good habits easier
          20. Food isn't good or bad

            21. You can read the full blog article here. 

            Follow us on Instagram

            • Courtney: @dietitiancourtney_
            • Darian: @dietitiandarian_
            • Vitality Nutrition: @vitalitynutrition_

              • Free article, recipes, and resources here.

              Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

              Thanks for listening!

              Warmly,

              The Vitality Nutrition Team

              48 min
            • 24. A Dietitian's Nutrition Guide for Runners | What to Eat Before, During, & After a Run

              In this comprehensive guide the Registered Dietitians at Vitality Nutrition explore key nutrition principles for beginners and advanced runners to improve performance, recovery, and meet the unique nutrient need for running.

              The dietiitans touch on key nutrition concepts for running including calorie requirements, macronutrient needs, nutrition timing, micronutrients of importance, supplements, and more!

              Some key takeaways from the show:

              • Eat enough to meet your energy requirements and work with a Registered Dietitian who can support you in tailoring your energy intake for specific performance, body recomposition, or fat loss goals.
              • Consume carbohydrates, protein, and fats in your meals and snacks to meet your need. Specific guidelines are (3-5g/kg of carbohydrate, 1.2-2.2g/kg of protein, and 1.0g/kg of fat or no less than 20% of total energy).
              • Prioritize carbohydrates before a run and carbohydrates alongside protein after a run.
              • Reduce fat and fibre in the meal or snack 0-2 hours before your run if you experience gastrointestinal upset or discomfort while running.
              • Drink water throughout the day and before/after runs using your thirst cues and symptoms of dehydration to understand your unique fluid needs. General recommendations start at 2.2L per day for women and 3.0L for men. 
              • Consume electrolyte rich foods like salt, fruits, and vegetables to meet your electrolyte needs and work with a Registered Dietitian to supplement with electrolytes if needed.
              • Consider unique micronutrients by prioritizing foods rich in iron and antioxidants and supplement with vitamin D.
              • When running for longer >90 minutes create a plan for carbs, fluid, and electrolytes during your run to optimize performance and hydration.
              • Consult with a Registered Dietitian to determine unique supplements that may be beneficial for you such as magnesium, electrolytes, omega-3s, protein powders, carb drinks, and more.

                • Link to our blog article for detailed notes on nutrition for running.

                Link to our Fullscript account for evidenced-based supplement recommendations.

                Link to our Comprehensive Nutrition Coaching program to get started on your journey.

                Warmly,

                The Vitality Nutrition Team.

                54 min
              • Mini Episode: How To Choose The Best Yogurt - Considering Your Personal Goals

                Choosing between all of the yogurt options at the grocery store can be confusing! In this mini-podcast episode, the dietitians at Vitality Nutrition discuss their unique perspectives on yogurt and how to choose the best option for your personal goals! If you'd like to dig deeper into this discussion, you can read our blog article here which discusses:

                • How to select a yogurt with the most protein
                • Determining whether you'd benefit from a higher or lower fat yogurt
                • Considering added sugars in yogurt and what you need to know for your goals
                • Are plant-based options like coconut or oat yogurt better than dairy-based options?
                • How and when to select a lactose-free yogurt
                • What micronutrients should we consider in yogurt?
                • Recipe, meal, and snack ideas using plain Greek yogurt

                  • Follow us on Instagram

                  • Courtney: @dietitiancourtney_
                  • Darian: @dietitiandarian_
                  • Hannah: @dietitianhannah_
                  • Vitality Nutrition: @vitalitynutrition_

                    • Free article, recipes, and resources here.

                    Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

                    Thanks for listening!

                    Warmly,

                    The Vitality Nutrition Team

                    10 min
                  • 23. Why Your Bloated & Tips From a Dietitian to Promote Comfort

                    If you're experiencing more gas, swelling, or discomfort than usual it may be valuable to examine food and lifestyle choices to improve digestive health. The nutritionists and dietitians at Vitality Nutrition review actionable tips to decrease bloating and promote comfort!

                    The nutritionist at Vitality Nutrition cover eight actionable tips:

                    1. Reduce the introduction of air into the stomach (eg. avoid or reduce fast eating, drinking from straws, chewing gum, or drinking carbonated beverages)
                    2. Reduce or eliminate food intolerances (eg. FODMAPs, lactose, gluten, 
                    3. Adopt habits the promote regular bowel movements and prevent constipation (eg. eating enough fibre, drinking enough water, engaging in regular movement or exercise, eating breakfast, and meeting your caloric requirements)
                    4. Reduce 'difficult to digest foods' if they cause issues for you (eg. cruciferous vegetables, synthetic fibre added to low-carb products, sugar alcohols, and others)
                    5. Manage sodium, added sugar, and total carbs in the meal which pull excess water into the gut 
                    6. Manage stress and activate your parasympathetic nervous system when eating (ie. create time to relax and enjoy your meals to activate digestive processes)
                    7. Track your menstrual cycle to predict cyclical changes to digestion
                    8. Work with a healthcare professional, including a Registered Dietitian, for conditions like IBS, IBD, or bacterial infections (SIBO, H. pylori, and others)

                      9. Follow us on Instagram

                      • Courtney: @dietitiancourtney_
                      • Darian: @dietitiandarian_
                      • Vitality Nutrition: @vitalitynutrition_

                        • Links

                        • Read the blog post here
                        • Sign up for nutrition coaching here.

                          • Thanks for listening!

                          Warmly,

                          The Vitality Nutrition Team

                          38 min
                        • 22. Why You're Always Tired + Nutrition & Lifestyle Tips to Boost Energy!

                          A strategic combination of foods alongside lifestyle habits like exercise, sleep, and sunlight can boost your energy. In the podcast and accompanying blog post, the Registered Dietitians at Vitality Nutrition share the most effective nutrition and lifestyle habits to combat fatigue.

                          • include protein at most meals and snacks
                          • include fats at most meals and snacks
                          • portion carbohydrates when building a meal
                          • have a snack when there is >5 hours between meals
                          • eat enough at the meal to feel satisfied
                          • eat meals and snack(s) at consistent times of day
                          • prioritize micronutrient dense foods
                          • drink at least 2L of water each day
                          • eat vegetables and fruits at most meals
                          • prioritize at least 7 hours of sleep
                          • expose your eyes to natural light during the day
                          • adopt a regular exercise schedule
                          • move your body throughout the day (eg. walk 5-10 minutes between meals)
                          • take time for meaningful social connection
                          • design your environment in an energizing way 
                          • track your menstrual cycle to predict cyclical energy dips

                            • Follow us on Instagram

                            • Courtney: @dietitiancourtney_
                            • Darian: @dietitiandarian_
                            • Vitality Nutrition: @vitalitynutrition_

                              • Links

                              • Free energy supportive check-list here
                              • Read the blog post here
                              • Sign up for nutrition coaching here.

                                • Thanks for listening!

                                Warmly,

                                The Vitality Nutrition Team

                                33 min
                              • 21. Q&A Format + Our Personal Goals & Habits for Success

                                The Registered Dietitian explore commonly asked questions regarding nutrition, wellness, and personal development. They also dive into light-hearted questions like their favorite foods, how they drink their morning coffee, and more!

                                Follow us on Instagram

                                • Courtney: @dietitiancourtney_
                                • Darian: @dietitiandarian_
                                • Hannah: @dietitianhannah_
                                • Vitality Nutrition: @vitalitynutrition_

                                  • Free article, recipes, and resources here.

                                  Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

                                  Thanks for listening!

                                  Warmly,

                                  The Vitality Nutrition Team

                                  55 min
                                • 20. CrossFit Nutrition - An Evidenced-Based Guide from Dietitians!

                                   

                                  In this podcast and accompanying article (link here!), the Registered Dietitians at Vitality Nutrition explore evidenced-based advice to get started on your nutrition journey will participating in a CrossFit training program.

                                  Key concepts our nutritionists explore include:

                                  1. Food & Nutrition: specific nutrition considerations for CrossFit athletes regarding the three key macronutrients (ie. protein, carb, and fat) as well as energy (calorie) balance.

                                  2. Supplements: A Registered Dietitian's review of the most evidenced-based, effective, and safe supplements that CrossFit athletes benefit from for optimal health and/or performance (ie. caffeine, creatine, protein powder, and electrolytes)

                                  3. Recovery protocols: factors that nutritionists consider beyond nutrition including sleep, stress rest days, hydration, and hormonal fluctuations that influence recovery, appetite, performance, and overall health.

                                  You can find the full written article here.

                                  You can find our free CrossFit menu plan here.

                                  Follow us on Instagram

                                  • Courtney: @dietitiancourtney_
                                  • Darian: @dietitiandarian_
                                  • Vitality Nutrition: @vitalitynutrition_

                                    • Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

                                    Thanks for listening!

                                    Warmly,

                                    The Vitality Nutrition Team

                                    56 min
                                  • 19. A Dietitian's Guide for Nutrition During Pregnancy + What To Look For in a Prenatal Supplement!

                                    Our team of Registered Dietitians in Saskatchewan have curated this guide to nutrition during pregnancy for anyone who is pregnant, is looking to become pregnant, or is supporting someone through a pregnancy!

                                    Having a baby can be a wonderful experience but also can be a time of uncertainty. Many parents have questions and concerns regarding food and supplement intake. With advice coming from many sources, it is tough to know who to listen to. That is why having accurate nutrition information from Registered Dietitians is so important! This podcast is prepared with information as you get started in understanding the unique nutrition needs before and during pregnancy. 

                                    In this guide, we’ll uncover three key nutrition discussions:

                                    1. Key nutrients to consider during pregnancy and how to source them through food (ie. energy, protein, folate, iron, omega-3s, choline, and more)
                                    2. Which foods, beverages, and supplements to avoid to ensure a safe pregnancy (ie. caffeine, alcohol, foods at a high risk of foodborne illness, herbal teas, and supplements at a high risk of cross contamination)
                                    3. How to use nutrition to overcome symptoms such as morning sickness (nausea and vomiting), heartburn (acid-reflux), constipation, fatigue, and more.

                                      4. You can find the full written article here.

                                      Follow us on Instagram

                                      • Courtney: @dietitiancourtney_
                                      • Darian: @dietitiandarian_
                                      • Hannah: @dietitianhannah_
                                      • Vitality Nutrition: @vitalitynutrition_

                                        • Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

                                        Thanks for listening!

                                        Warmly,

                                        The Vitality Nutrition Team

                                        42 min
                                      • 18. Strategies to Overcome Emotional Eating with Registered Dietitians

                                        Emotional eating may include eating because we're sad, bored, stressed, lonely, looking for distraction, or using food as a reward. As Registered Dietitians we believe it is important to note that eating is a legitimate coping mechanism - it releases endorphins and can make us feel good! The issues arise when it is our main coping strategy or relied on at a frequency that is unsupportive of our health and well-being. In this article and accompanying podcast episode we’ll explore the root of emotional eating and steps you can take to become more confident in navigating food and your emotions! In this episode, we discusses:

                                        1. The importance of fuelling your physical body when navigating emotional eating.
                                        2. Letting go of shame and guilt which are emotions that can hold us back from the compassion we need to harness tools to navigate out emotions
                                        3. How to identify what you are feeling and what you truly need 
                                        4. The importance of feeling our emotions so that we do not need to distract or suppress our feelings with food
                                        5. How to get started and explore new tools to self-soothe

                                          6. Even when we understand what's going on, many of us still need help breaking the cycle of emotional eating. It's not easy — especially when emotional eating has been a sole coping strategy for a number of years. So don't go it alone when you don't have to. Take advantage of expert help. This might include a counselor, therapist, or a Registered Dietitian who can help you identify your eating patterns and make new choices that support your physical, mental, and emotional health and well-being.

                                          At Vitality Nutrition we support clients through our 1:1 and group based programs to overcome their unique challenges and adopt a pattern of eating that supports their personal goals and values! Visit our website at www.vitalitynutrition.ca to book directly with a dietitian or inquire about our services! We recommend booking with Hannah Murray if you have goals related to overcoming emotional eating, improving your relationship with food, and developing self-compassion and self-awareness when adopting supportive habits!

                                          Follow us on Instagram

                                          • Courtney: @dietitiancourtney_
                                          • Hannah: @dietitianhannah_
                                          • Vitality Nutrition: @vitalitynutrition_

                                            • Visit our recipe blog here for free recipes and tips!

                                            Learn more about how we can help you reach your goals through one-on-one nutrition coaching here.

                                            Read the full blog article that accompanies this podcast here.

                                            Thanks for listening!

                                            Warmly,

                                            The Vitality Nutrition Team

                                            26 min

                                          About Nutrition Unpeeled

                                          From the publisher's feed

                                          Join the Registered Dietitians of Vitality Nutrition as they peel back the layers of nutrition to provide you with evidenced-based information and actionable takeaways. We welcome you to join us as we discuss all things food, fitness, mindset, and healthy living!