20 episodes

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!

IG Handles:
Vitality: @vitalitynutrition_
Courtney: @dietitiancourtney_
Darian: @dietitiandarian_
Hannah: @dietitianhannah_

Connect with us:
Web: www.vitalitynutrition.ca
Blog: www.vitalitynutrition.ca/blog
Email: darian@vitalitynutrition.ca

Nutrition Unpeeled Courtney Berg, Darian Kotchorek, & Hannah Murray │ Registered Dietitians

    • Health & Fitness
    • 4.7 • 10 Ratings

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!

IG Handles:
Vitality: @vitalitynutrition_
Courtney: @dietitiancourtney_
Darian: @dietitiandarian_
Hannah: @dietitianhannah_

Connect with us:
Web: www.vitalitynutrition.ca
Blog: www.vitalitynutrition.ca/blog
Email: darian@vitalitynutrition.ca

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

    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

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

    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:


    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

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

    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:


    The importance of fuelling your physical body when navigating emotional eating.
    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
    How to identify what you are feeling and what you truly need 
    The importance of feeling our emotions so that we do not need to distract or suppress our feelings with food
    How to get started and explore new tools to self-soothe

    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

    • 25 min
    17. Getting Personal + Advice We'd Give Our Younger Self + Do You Understand Your Nervous System?

    17. Getting Personal + Advice We'd Give Our Younger Self + Do You Understand Your Nervous System?

    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

    • 50 min
    16. Summer Nutrition Tips + How To Navigate Alcohol + Embrace Being in Photos!

    16. Summer Nutrition Tips + How To Navigate Alcohol + Embrace Being in Photos!

    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 routine with your usual food and movement choices or feeling challenged with an increased number of social gatherings and opportunities to drink alcohol. In today’s podcast  the dietitian at Vitality Nutrition share their top summer tips to feel confident, fuelled, hydrated, and energized this summer! Topics covered:


    Stay hydrated with both fluids and electrolytes (how much water to drink and where to source electrolytes)
    Energy-sustaining and portable snacks to fuel summer adventures
    How to make meal prep simple in the summer so that you can make the most of your weekends
    Our top kitchen gadgets and tools to prepare easy summer meals
    Key tips to support your body if and when you choose to consume alcohol
    Ideas to give classic summer meals a boost of nutrition
    Tips for navigating social events
    What to do if the summer heat is impacting your appetite cues
    Why eating regularly is the key to eating more mindfully this summer
    Saying 'yes' to summer experiences
    Finding ways to move in ways you love this summer
    Tips for overcoming fear or avoidance of photos
    How to build confident making nutrition choice that fit you

    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

    • 55 min
    15. How To Build An Environment That Supports Your Goals + Get "In Control" Of Your Cravings

    15. How To Build An Environment That Supports Your Goals + Get "In Control" Of Your Cravings

    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

     

     

    • 42 min

Customer Reviews

4.7 out of 5
10 Ratings

10 Ratings

Zzzrrrrzzzz ,

Excellent Content

Glad to have found this podcast series. I have learned so much from these three Registered Dietitians! The information they share is life changing, and the services offered are invaluable. I have never felt more hopeful about making decisions regarding my physical health and well-being! Thank you, Courtney, Darian, and Hannah, for the amazing podcasts.

food lover han ,

Great podcast

Amazing podcast from RD’s!!!

Julie Wilcoxson ,

Excellent

Excellent podcast. I am so glad that I stumbled upon this. As an RD2Be I found your podcast very informative with the perfect amount of science. I also love the infographics and instead of show notes, how you provide more information on your website. Thank you for creating a wonderful and informative podcast. I can’t wait to catch up on all the episodes.

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