Nutrition Unpeeled
32 episodes - English - Latest episode: 7 months ago - ★★★★★ - 14 ratingsJoin 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!
IG Handles:
Vitality: @vitalitynutrition_
Courtney: @dietitiancourtney_
Darian: @dietitiandarian_
Hannah: @dietitianhannah_
Connect with us:
Web: www.vitalitynutrition.ca
Blog: www.vitalitynutrition.ca/blog
Email: [email protected]
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Episodes
26. Five Signs Your Food Relationship Could Use Some Work + Three Dietitian Tips to Improve Your Food Relationship Now
October 03, 2023 11:00 - 42 minutes - 49.1 MBOur 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 a...
25. Twenty Lessons from a Successful Nutrition Coaching Client | Get Started On Your Nutrition Journey
August 02, 2023 11:00 - 47 minutes - 54.4 MBOur 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 who have a healthy relationship with food Model healthy habits for children Sleep...
24. A Dietitian's Nutrition Guide for Runners | What to Eat Before, During, & After a Run
June 20, 2023 11:00 - 53 minutes - 61.1 MBIn 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 requirement...
Mini Episode: How To Choose The Best Yogurt - Considering Your Personal Goals
April 26, 2023 11:00 - 9 minutes - 10.9 MBChoosing 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...
23. Why Your Bloated & Tips From a Dietitian to Promote Comfort
February 28, 2023 11:00 - 37 minutes - 42.6 MBIf 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 bev...
22. Why You're Always Tired + Nutrition & Lifestyle Tips to Boost Energy!
January 31, 2023 11:00 - 32 minutes - 36.8 MBA 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 ...
21. Q&A Format + Our Personal Goals & Habits for Success
December 20, 2022 11:30 - 54 minutes - 124 MBThe 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 throu...
20. CrossFit Nutrition - An Evidenced-Based Guide from Dietitians!
November 28, 2022 11:00 - 55 minutes - 127 MBIn 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 Registe...
19. A Dietitian's Guide for Nutrition During Pregnancy + What To Look For in a Prenatal Supplement!
October 19, 2022 11:00 - 41 minutes - 48 MBOur 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 i...
18. Strategies to Overcome Emotional Eating with Registered Dietitians
September 13, 2022 11:00 - 25 minutes - 29.3 MBEmotional 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...
17. Getting Personal + Advice We'd Give Our Younger Self + Do You Understand Your Nervous System?
August 03, 2022 11:00 - 50 minutes - 57.7 MBIn 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 t...
16. Summer Nutrition Tips + How To Navigate Alcohol + Embrace Being in Photos!
July 05, 2022 11:00 - 55 minutes - 63.2 MBSummer 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 routine with your usual food and movement choices or feeling challenged with an increa...
15. How To Build An Environment That Supports Your Goals + Get "In Control" Of Your Cravings
June 07, 2022 11:00 - 42 minutes - 48.4 MBImagine 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...
14. What To Eat Before, During, & After A Workout │ Your Guide To Peri-Workout Nutrition
May 05, 2022 06:00 - 45 minutes - 52.3 MBChoosing 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 enthusiast looking to feel your best, understanding what and when to eat surrounding your...
13. Are You At Risk For Iron Deficiency? The Importance of Iron in Your Diet + How To Optimize Absorption!
April 07, 2022 06:00 - 27 minutes - 31.5 MBIron 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 dif...
12. A Dietitian's Nutrition and Lifestyle Tips for Reducing Inflammation
March 03, 2022 06:00 - 36 minutes - 41.5 MBIn 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 fermented foods Eat phytonutrients and antioxidants from colorful fruits and vegetables...
11. Should You Track Your Food? The Pros and Cons + Tips To Track Successfully
February 17, 2022 13:00 - 45 minutes - 52.1 MBTracking 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...
10. Budget-Friendly Nutrition Tips + Save Money On Groceries!
February 03, 2022 06:00 - 36 minutes - 42.3 MBContrary 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 nourishing plate – all while keeping meals affordable, enjoyable, and fun! Click here for the...
9. A Dietitian's Guide To Supplements
January 13, 2022 14:01 - 1 hour - 142 MBAs 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 magnes...
8. How To Set & Achieve Your Goals
December 30, 2021 06:01 - 24 minutes - 28.4 MBSetting 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 take to achieve the goal itself. In this podcast, we share how we help clients create me...
8. A Three Step Guide To Goal Setting + How to Create Your Perfect Action Plan
December 30, 2021 06:01 - 24 minutes - 28.4 MBSetting 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 take to achieve the goal itself. In this podcast, we share how we help clients create m...
7. Nutrition & Mindset Tips for the Holiday Season
December 16, 2021 06:00 - 47 minutes - 54.1 MBThe 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 ...
Is Your Goal Body Recomposition? How to Lose Body Fat & Gain Muscle
December 02, 2021 06:00 - 39 minutes - 44.8 MBWhen 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 the loss of body fat and the simultaneous development of muscle mass. Body recomposition ...
6. Is Your Goal Body Recomposition? How to Lose Body Fat & Gain Muscle
December 02, 2021 06:00 - 39 minutes - 44.8 MBWhen 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 the loss of body fat and the simultaneous development of muscle mass. Body recomposition...
5. What You Need To Know To Improve Your Digestion + Should You Do An Elimination Diet?
November 18, 2021 18:00 - 43 minutes - 49.5 MBOccasional 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 dai...
5. What You Need To Know To Improve Your Digestion
November 18, 2021 18:00 - 43 minutes - 49.5 MBOccasional 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 dail...
4. Why You Aren't Motivated + How To Increase Your Motivation
November 04, 2021 06:00 - 40 minutes - 46.8 MBThe 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 Registered Dietitians at Vitality Nutrition explore how they help clients overcome periods of low ...
4. How To Increase Motivation
November 04, 2021 06:00 - 40 minutes - 46.8 MBThe 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 Registered Dietitians at Vitality Nutrition explore how they help clients overcome periods of low m...
3. How To Properly Track Weight Loss With A Scale + Is It A Safe Tool For You?
October 21, 2021 06:00 - 32 minutes - 37.7 MBIs 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...
3. Tracking Weight Loss With A Scale
October 21, 2021 06:00 - 32 minutes - 37.7 MBIs 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 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, whil...
2. Top Tips For Better Weekly Meal Planning
October 07, 2021 13:00 - 24 minutes - 55.9 MBNew to meal planning? Overwhelmed at the prospect of trying to incorporate healthful and manageable meals several days in a row? The Registered Dietitians at Vitality Nutrition are putting their knowledge and experience to work, bringing you 10 beginner tips to get started on your meal planning and prep journey. With these nutritionist-approved tips, you'll save time and money, reduce food waste, and enjoy more satisfying meals throughout the week! Our tips: Automate your weekday ...
1. Common Weight Loss Mistakes & How To Fix Them
September 16, 2021 06:00 - 38 minutes - 87.3 MBAs Registered Dietitians, we have worked with hundreds of clients who have a specific goal of losing weight. Throughout this process, we’ve identified ten of the most common obstacles that hold people back from achieving their weight loss goals. When equipped with the right knowledge, tools, and support, you too can avoid and conquer these nutrition and weight loss pitfalls! You can read the full article here. Follow us on Instagram Courtney: @dietitiancourtney_ Darian: @dietiti...