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...

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: Add protein Focus on hydration Add fluids when you increase fibre Consistency is key Movement is a pillar Prioritize time outside Food is more than fuel Raise kids...

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, supplement...

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 prot...

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....

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...

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,...

  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 mac...

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...

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...

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) Us...

Summer is here! The weather is warm, kids are out of school, and routines are changing. Maybe for you this means life is lighter, brighter, and all around less stressful. Some might find it easier to adopt supportive nutrition habits in the summer with local produce in season and an abundance of opportunities to move and stay active. On the flip side, the go-go nature of summer may have you out of...

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 a...

Choosing what to eat pre-workout, intra-workout, and post-workout requires an understanding of peri-workout nutrition! Peri-workout nutrition is the science of appropriately timing macronutrients (ie., carbs, protein, and/or fat) before, during, and after a workout for optimal digestion, energy, and muscle recovery! Whether you are an elite athlete looking to optimize performance or a fitness enth...

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 ho...

In the short term, inflammation can help our bodies heal, however, long-term (ie. chronic) inflammation can lead to pain, illness, and poor health. In this podcast, the Registered Dietitians at Vitality Nutrition explore evidence-based strategies for reducing or entirely avoiding chronic inflammation using the power of diet and lifestyle! Such strategies include: Support your gut with fibre and fe...

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-rela...

Contrary to popular belief, 'healthy' and 'affordable' foods aren't always at odds with each other! Eating on a budget does not mean you have to sacrifice nutrition. The Registered Dietitians at Vitality Nutrition are here to help with their top healthy-eating habits that won't break the bank. Let’s explore how our Dietitians meal plan, grocery-shop, budget, reduce food waste, and build a nourishi...

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 prot...

Setting goals can be an inspiring process that gives direction to our choices and motivates us to take action. From our experience as Registered Dietitians, many people are excited to reach their goals in the early stages but struggle to stay consistent long enough to make those goals a reality. In other cases, people know what they want to achieve but haven’t identified the actions they need to t...

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: @dietitia...

When asking clients to describe their health, fitness, and nutrition goals, "getting toned" is a response that many Registered Dietitians are used to hearing. What people really mean when they say they'd like to 'get toned' is that they'd like to see more visible muscle definition or, in other words, experience body recomposition! Body recomposition is the act of altering one's physique through th...

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 c...

The word ' motivation ' has been given many definitions over the years, but a common understanding is that motivation is a force that energizes, activates, and directs behaviour. When it comes to healthy living, making progress towards a goal can be easier when motivation is high. At the same time, it's only normal to experience periods of reduced or low motivation. In this Podcast, the Regis...

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...