Nutrition Unpeeled

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: Black and white thinking around food (ie. 'good foods' and 'bad foods' or 'clean foods' and 'junk foods') When you eat alone your food choices are significantly different than when you eat with others You use exercise as a way to compensate for eating You think a lot about food You identify as having poor willpower around food Three tips to get started with improving your food relationship Reframe your food rules Eat regularly Take a break from food and body focused behaviours 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

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.

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: Reduce the introduction of air into the stomach (eg. avoid or reduce fast eating, drinking from straws, chewing gum, or drinking carbonated beverages) Reduce or eliminate food intolerances (eg. FODMAPs, lactose, gluten,  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) 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) Manage sodium, added sugar, and total carbs in the meal which pull excess water into the gut  Manage stress and activate your parasympathetic nervous system when eating (ie. create time to relax and enjoy your meals to activate digestive processes) Track your menstrual cycle to predict cyclical changes to digestion Work with a healthcare professional, including a Registered Dietitian, for conditions like IBS, IBD, or bacterial infections (SIBO, H. pylori, and others) 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

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

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: Key nutrients to consider during pregnancy and how to source them through food (ie. energy, protein, folate, iron, omega-3s, choline, and more) 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) How to use nutrition to overcome symptoms such as morning sickness (nausea and vomiting), heartburn (acid-reflux), constipation, fatigue, and more. 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

In the latest episode of the Nutrition Unpeeled Podcast we followed a 3-2-1 prompt as a structure to share three supportive habits we've recently adopted, two unsupportive habits we've ditched, and one piece of advice we'd offer our younger self.  Habits we've adopted: Obtaining adequate protein to support fullness, recovery, and blood sugars (0.8-1.0g per pound body weight) Using light to regulate sleep and wake cycles via cortisol and melatonin  Supporting the nervous system to improve energy and avoid crashes (ie. sympathetic and parasympathetic nervous system) Walking first thing in the morning to increase energy and improve digestion Drinking water as an anchor habit first thing in the morning Time-blocking and scheduling priority tasks If it takes less than 2 minutes, do it now Washing fruit and vegetables immediately after purchasing them and place them in clear containers in the fridge Lay items out the night before to streamline the next day's habits Habits we've ditched: Eating small meals that weren't satisfying me Skipping rest days and/or doing too much high intensity training Rushing Eating meals with distractions Hitting snooze and having my phone on bedside table Comparison to others on social media or people in my life Advice we'd give our younger self: Accepting that our approach to nutrition and movement will constantly change and evolve "You are not a special snowflake" but you do have control over the choice you make and how events will unfold "Focus on skills to get through life vs focusing on getting through life" meaning to focus not only on achieving the outcome (or your goals) but ways you can slow down and enjoy the journey! You can read the accompanying article here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ 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. Thanks for listening! Warmly, The Vitality Nutrition Team

Imagine if your environments — your home, your office, your social media — was crafted in a way that made supportive behaviours easier and the unsupportive behaviours harder. How often would you make aligned choices if they were simply the default response to your environment? And how much easier would that be compared to trying to motivate yourself all of the time? In this article and accompanying podcast, we will explore how your environment is impacting your choices and what you can do to improve it. We discuss: How to create supportive cues in your environments to make taking actions towards on your habits effortless How to use the concept of food habituation to build or maintain trust and confidence around all foods by intentionally including your favorite foods in your environment Live in better balance around ultra-processed foods by managing appetite and satiety signals through stress management, getting enough sleep, and balancing meals with volume foods, protein, fibre, and nutritious fats.  You can read more about this concept via our blog article which you can find here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for free recipes and tips! Thanks for listening! Warmly, The Vitality Nutrition Team    

Iron is an essential mineral for human health, and a key component to a well-rounded dietary profile. Populations who need to pay special attention to iron intake include pregnant women, parents introducing solids to infants, athletes, individuals who donate blood, menstruating women, and those diagnosed with iron deficiency! In this episode, we discuss: Why iron is important - How to determine how much iron you require in your diet Who is at increased risk of deficiency The difference between heme vs. non-heme iron Strategies for optimizing iron absorption at your meals & snacks! You can find the full article at: https://www.vitalitynutrition.ca/blog/iron Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team

Tracking your dietary intake on paper or in an app is a tool many use to bring awareness to their food choices, collect data on their nutrition intake, and make adjustments to reach their specific goals. While there are many benefits to monitoring food intake, there can also be disadvantages for certain individuals or when food tracking is the sole lens through which one makes their nutrition-related decisions. In this podcast, our team of Registered Dietitians review the pros and cons of food tracking, who it might be for (and who it isn’t for), and how we approach food tracking with clients inside of our programs! You can read the full article featuring specific examples and recommendations here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team    

As Registered Dietitians we are often asked which supplements we take ourselves and which products we recommend to our clients. In this episode, we uncover the top evidenced based supplements we find ourselves recommending to clients in consideration of their unique nutrition requirements and personal goals. Our detailed conversation includes: creatine electrolytes b vitamin complex vitamin D protein powders protein bars, caffeine omega 3 fish oils. We also touch on magnesium, iron, digestive enzymes, collagen protein, flax seed and phytoestrogens, probiotics, prenatal multivitamins, and branched chain amino acids (ie. BCAAs). Note: We are excited to recognize Supplement King, our sponsor for today’s podcast episode. Supplement King is a locally owned and operated store in Saskatoon located on Clarence Avenue in Stonebridge. Supplement King is proud to offer the largest selection, best service, most knowledge staff, and lowest prices in Canada. They are dedicated to helping you achieve your goals, no matter what they might be! Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team  

The holiday season offers an opportunity to enjoy traditional foods or seasonal indulgences with family and friends. In this Podcast we uncover our top nutrition, mindset, and lifestyle tips to balance your health and wellness while enjoying the foods that make the holiday season so special! You can read the full article here! Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team  

Occasional run-ins with digestive symptoms like an upset stomach, gas, heartburn, nausea, constipation, or diarrhea are a normal part of life! However, when these symptoms occur frequently, they can cause major disruptions to your life, and indicate that something isn't working optimally. Regardless of how frequently you experience unpleasant digestive symptoms, there are nutrition and lifestyle changes we as Registered Dietitians know can positively impact your gut health (and daily comfort!). In this episode, we review the most impactful and evidence-based strategies to support gut health! You can read the full article here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team    

Is weighing yourself regularly a meaningful, valid, or even safe practice? Is it helpful or harmful? In this episode we explore when we as Dietitians do and don't recommend the use of a body weight scale, how to properly take advantage of this tool (should you use it), and the reason behind short-term fluctuations in bodyweight. We hope this episode will leave you better equipped to decide if the scale is a valuable tool for you as you move toward your health and fitness goals this season, whilst encouraging you to also consider additional and more meaningful indicators of wellbeing than weight alone! You can read the full article here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Team