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:

1. Black and white thinking around food (ie. 'good foods' and 'bad foods' or 'clean foods' and 'junk foods')
2. When you eat alone your food choices are significantly different than when you eat with others
3. You use exercise as a way to compensate for eating
4. You think a lot about food
5. You identify as having poor willpower around food

Three tips to get started with improving your food relationship

1. Reframe your food rules
2. Eat regularly
3. 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

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:

1. Add protein
2. Focus on hydration
3. Add fluids when you increase fibre
4. Consistency is key
5. Movement is a pillar
6. Prioritize time outside
7. Food is more than fuel
8. Raise kids who have a healthy relationship with food
9. Model healthy habits for children
10. Sleep is key
11. Too much screen time is unsupportive of mental health
12. "Be before you become" (ie. focus on behaviours over results)
13. Implement the division of responsibility (a strategy for feeding children)
14. Don't be afraid of the fats in foods
15. Food tracking can be a valuable tool 
16. Tune into body cues
17. Add 'volume' foods
18. Utilizes Vitality Nutrition's "Fundamental Four" as an effective + manageable approach to nutrition
19. Create a supportive environment to make good habits easier
20. 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

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.