My guest today is Nicole, who is, among many other wonderful things, a Track and Field athlete.

I love talking to athletes. They fascinate me. I always want to know what drives them, what goes through their head and what challenges they struggle with or overcome. 

If you are like me, other than listening to this episode, you can check episodes 2 with Stacey and 6 with Jordan, in which they share their own input about the role of nutrition in their sport. 

As a nutritionist, I’m also fascinated by the role of nutrition in athletes. I believe we can learn from anyone we choose to listen to, so I enjoy learning about athletes’ food intake, their routines, the struggles they may experience, and other facts that expand my view and help me grow more in my profession.

And that’s exactly what my conversation is about with Nicole. 

She shares some interesting information that is personal to her, but also some common struggles of an athlete. After my conversation with Nicole, I will touch on a very sensitive subject we discussed and dig deeper into it. Have a listen, and I’ll see you on the other side of the conversation.

Connect with me:

https://lemontreenutrition.ca/

https://www.facebook.com/lemontreenutritionconsulting

https://www.instagram.com/lemon_tree_nutrition/

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Articles:

https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-024-01769-8

https://www.popsugar.com/fitness/mindset-coaching-49406140

https://pmc.ncbi.nlm.nih.gov/articles/PMC3560677/

You know it - To lose fat, we must be in a caloric deficit.

But that is not what you wanted to hear. What you want to know is how to overcome all the less favourable things that we think come with being in a caloric deficit:

Feeling hungry, being miserable, not being able to eat what you love most, doing cardio 7 times a week, feeling alienated from people throughout the process, etc…

In my nutrition consulting business, I see over and over again that those who practice the following two key and crucial points, will not only reach their goals but will maintain them too.

I hope that after listening to this short episode, you will feel more empowered to start or continue focusing on your fat loss goal, should you have one.

Lemon Tree Nutrition

Connect with me:

[email protected]

Resources:

https://www.psychologytoday.com/ca/blog/the-antidepressant-diet/202207/patience-necessary-skill-weight-loss-success

My guest today is Shauna, an avid mountain biker, mum, wife, writer and a business owner as a life & health coach. Shauna shares with us how nutrition played a role in her life as an athlete and shifted as her needs and preferences changed.

Whether you are interested in taking on healthier choices or have other personal physical goals, I highly recommend listening to this episode as there are some great insights and useful tips.

My website:

⁠Lemon Tree Nutrition⁠

Connect with me:

⁠[email protected]⁠

Social media:

⁠Instagram⁠

⁠Facebook⁠

⁠Tiktok⁠

Shauna's website: https://www.scribblywisdom.ca/

Resources:

https://pubmed.ncbi.nlm.nih.gov/14998709/

https://www.psychologytoday.com

If you are one of those who cringe when they hear the word ‘exercise’ for any reason, or if you are okay with exercising but there seems to be some kind of a personal struggle attached to this concept that doesn’t allow you to keep consistent, this episode is for you.

Join me for an episode that raises common struggles with exercising, and some realistic, practical solutions to these.

Lemon Tree Nutrition

[email protected]

Social media:

Instagram

Facebook

Tiktok

Resources:

https://www.who.int/news-room/fact-sheets/detail/physical-activity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/

https://pubmed.ncbi.nlm.nih.gov/15838583/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288608/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666622/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431367/

https://www.health.harvard.edu/topics/exercise-and-fitness

https://www.canada.ca/en/public-health/services/being-active/physical-activity-your-health.html

It seems like way too many people are not sure what exactly are the vegetarian and vegan diets, the difference between them and what people eat when they follow these diets. 

Maybe you know someone who is considering these diets and you want to support them better.

In this episode, I provide simple, straightforward information and give you 5 important points to know about these diets that can help you be better informed, so you can decide if it is something you may want to pursue or how to support a loved one who is considering these diets.

In this episode, I discuss the following 5 points:

Resources:

https://pubmed.ncbi.nlm.nih.gov/15702597/

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://pubmed.ncbi.nlm.nih.gov/20071648/

__________________________

https://lemontreenutrition.ca/

[email protected]

#Vegetarian #vegan #diet #Lifestyle

In this episode, I am going to address the top 3 common concerns most of you have but feel uncomfortable saying out loud when it comes to weight loss or working on changing your body composition.

My concern is, that although many of you have a certain nutritional goal, you will end up deciding not to do anything about it, just because you are not aware of the answers to these three concerns.

So I’m here to help. And I hope this episode will eliminate a certain objection you may have when thinking of working towards a nutritional goal.

For inquiries: [email protected]

Lemon Tree Nutrition

Articles:

https://www.ncbi.nlm.nih.gov/books/NBK555906/

https://uconnruddcenter.org/research/food-marketing/

https://www.hsph.harvard.edu/nutritionsource/superfoods/

https://www.mintel.com/press-centre/super-growth-for-super-foods-new-product-development-shoots-up-202-globally-over-the-past-five-years/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868247/

Jordan is a 42-year-old man who decided to transform his body composition and invest in his long-term health. He kindly agreed to share with us his personal experience, valuable insights and some great tips on goals, motivation, discipline, and more.

After my chat with Jordan, I will share some of my thoughts about a topic I extracted from our chat.

For inquiries: [email protected]

Lemon Tree Nutrition

Articles:

In this episode, I talk about the importance of sleep and provide 10 things you could do to improve your sleep. Why should you look into that, you may ask?

I cannot overstate the significance of getting good quality and quantity of sleep.

All links to sources are on my website:

LemonTreeNutrition.ca

For inquiries:

[email protected]

Articles and resources:

https://pubmed.ncbi.nlm.nih.gov/25535358/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/

https://pubmed.ncbi.nlm.nih.gov/18564298/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767932/

https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

https://www.youtube.com/watch?v=nm1TxQj9IsQ&t=4s

https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

https://www.proquest.com/openview/799eb1dfdb388d6ed01f8c02abd7af6d/1?pq-origsite=gscholar&cbl=30130

https://www.wm.edu/offices/sportsmedicine/_documents/sleep-manual

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861

In this episode, I am chatting with James, a man in his late 40s who has been struggling with food addiction for a while now. He openly talks about different hurdles in his life and what brought him to where he’s at today. James shares with us some of his personal thoughts and life events that you may find very relatable. 

After my chat with James, I share some important facts to keep in mind about the subject of food addiction. I also provide 3 things that can be done to support a person who has a food addiction.

⁠Lemon Tree Nutrition

Articles & resources to support this episode:
https://newsinhealth.nih.gov/2015/10/biology-addiction

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770567/

https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1310046501

https://www.sciencedirect.com/science/article/pii/S000291652203177X?via%3Dihub

https://www.npr.org/2022/03/31/1090009509/addiction-how-to-break-the-cycle-and-find-balance#:~:text=A%20dopamine%20hit%20brings%20about,%E2%80%93%20food%2C%20water%2C%20shelter.

https://www.youtube.com/watch?v=p3JLaF_4Tz8

In this episode, I am chatting with Sara. Sara and I initially intended to chat about diabetes, yet this episode quickly turned into talking about something else. An intricate pathway which led Sara to where she is today has impacted her health and she openly and beautifully talks about it. This episode is yet another reminder that there may be some events in our lives that could most likely turn into underlying triggers and translate into health challenges later on in life. 

Sara, now in her late 50s, expresses quite a few invaluable points that will remind us all of the interesting and complex collaboration between the body and mind.

LemonTreeNutrition.ca

[email protected]

Lemon Tree Nutrition