27 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
    • 4.5 • 15 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

    26. Five Signs Your Food Relationship Could Use Some Work + Three Dietitian Tips to Improve Your Food Relationship Now

    26. Five Signs Your Food Relationship Could Use Some Work + Three Dietitian Tips to Improve Your Food Relationship Now

    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

    • 42 min
    25. Twenty Lessons from a Successful Nutrition Coaching Client | Get Started On Your Nutrition Journey

    25. Twenty Lessons from a Successful Nutrition Coaching Client | Get Started On Your Nutrition Journey

    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 who have a healthy relationship with food
    Model healthy habits for children
    Sleep is key
    Too much screen time is unsupportive of mental health
    "Be before you become" (ie. focus on behaviours over results)
    Implement the division of responsibility (a strategy for feeding children)
    Don't be afraid of the fats in foods
    Food tracking can be a valuable tool 
    Tune into body cues
    Add 'volume' foods
    Utilizes Vitality Nutrition's "Fundamental Four" as an effective + manageable approach to nutrition
    Create a supportive environment to make good habits easier
    Food isn't good or bad

    You can read the full blog article here. 

    Follow us on Instagram


    Courtney: @dietitiancourtney_
    Darian: @dietitiandarian_
    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

    • 47 min
    24. A Dietitian's Nutrition Guide for Runners | What to Eat Before, During, & After a Run

    24. A Dietitian's Nutrition Guide for Runners | What to Eat Before, During, & After a Run

    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.

    • 53 min
    Mini Episode: How To Choose The Best Yogurt - Considering Your Personal Goals

    Mini Episode: How To Choose The Best Yogurt - Considering Your Personal Goals

    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 protein
    Determining whether you'd benefit from a higher or lower fat yogurt
    Considering added sugars in yogurt and what you need to know for your goals
    Are plant-based options like coconut or oat yogurt better than dairy-based options?
    How and when to select a lactose-free yogurt
    What micronutrients should we consider in yogurt?
    Recipe, meal, and snack ideas using plain Greek yogurt

    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

    • 9 min
    23. Why Your Bloated & Tips From a Dietitian to Promote Comfort

    23. Why Your Bloated & Tips From a Dietitian to Promote Comfort

    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

    • 37 min
    22. Why You're Always Tired + Nutrition & Lifestyle Tips to Boost Energy!

    22. Why You're Always Tired + Nutrition & Lifestyle Tips to Boost Energy!

    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 meal
    have a snack when there is >5 hours between meals
    eat enough at the meal to feel satisfied
    eat meals and snack(s) at consistent times of day
    prioritize micronutrient dense foods
    drink at least 2L of water each day
    eat vegetables and fruits at most meals
    prioritize at least 7 hours of sleep
    expose your eyes to natural light during the day
    adopt a regular exercise schedule
    move your body throughout the day (eg. walk 5-10 minutes between meals)
    take time for meaningful social connection
    design your environment in an energizing way 
    track your menstrual cycle to predict cyclical energy dips

    Follow us on Instagram


    Courtney: @dietitiancourtney_
    Darian: @dietitiandarian_
    Vitality Nutrition: @vitalitynutrition_

    Links


    Free energy supportive check-list here
    Read the blog post here
    Sign up for nutrition coaching here.

    Thanks for listening!

    Warmly,

    The Vitality Nutrition Team

    • 32 min

Customer Reviews

4.5 out of 5
15 Ratings

15 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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