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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 othersYou use exercise as a way to compensate for eatingYou think a lot about foodYou identify as having poor willpower around foodThree tips to get started with improving your food relationship
Reframe your food rulesEat regularlyTake a break from food and body focused behavioursYou 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
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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 proteinFocus on hydrationAdd fluids when you increase fibreConsistency is keyMovement is a pillarPrioritize time outsideFood is more than fuelRaise kids who have a healthy relationship with foodModel healthy habits for childrenSleep is keyToo 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 foodsFood tracking can be a valuable tool Tune into body cuesAdd 'volume' foodsUtilizes Vitality Nutrition's "Fundamental Four" as an effective + manageable approach to nutritionCreate a supportive environment to make good habits easierFood isn't good or badYou 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
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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.
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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 proteinDetermining whether you'd benefit from a higher or lower fat yogurtConsidering added sugars in yogurt and what you need to know for your goalsAre plant-based options like coconut or oat yogurt better than dairy-based options?How and when to select a lactose-free yogurtWhat micronutrients should we consider in yogurt?Recipe, meal, and snack ideas using plain Greek yogurtFollow 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
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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 digestionWork 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 hereSign up for nutrition coaching here.Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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 snacksinclude fats at most meals and snacksportion carbohydrates when building a mealhave a snack when there is >5 hours between mealseat enough at the meal to feel satisfiedeat meals and snack(s) at consistent times of dayprioritize micronutrient dense foodsdrink at least 2L of water each dayeat vegetables and fruits at most mealsprioritize at least 7 hours of sleepexpose your eyes to natural light during the dayadopt a regular exercise schedulemove your body throughout the day (eg. walk 5-10 minutes between meals)take time for meaningful social connectiondesign your environment in an energizing way track your menstrual cycle to predict cyclical energy dipsFollow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Vitality Nutrition: @vitalitynutrition_Links
Free energy supportive check-list hereRead the blog post hereSign up for nutrition coaching here.Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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, 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
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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
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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
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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 emotionsHow 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 foodHow to get started and explore new tools to self-sootheEven 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
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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 digestionDrinking water as an anchor habit first thing in the morningTime-blocking and scheduling priority tasksIf it takes less than 2 minutes, do it nowWashing fruit and vegetables immediately after purchasing them and place them in clear containers in the fridgeLay items out the night before to streamline the next day's habitsHabits we've ditched:
Eating small meals that weren't satisfying meSkipping rest days and/or doing too much high intensity trainingRushingEating meals with distractionsHitting snooze and having my phone on bedside tableComparison to others on social media or people in my lifeAdvice 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
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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 adventuresHow to make meal prep simple in the summer so that you can make the most of your weekendsOur top kitchen gadgets and tools to prepare easy summer mealsKey tips to support your body if and when you choose to consume alcoholIdeas to give classic summer meals a boost of nutritionTips for navigating social eventsWhat to do if the summer heat is impacting your appetite cuesWhy eating regularly is the key to eating more mindfully this summerSaying 'yes' to summer experiencesFinding ways to move in ways you love this summerTips for overcoming fear or avoidance of photosHow to build confident making nutrition choice that fit youYou 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
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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 effortlessHow 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 environmentLive 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
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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 enthusiast looking to feel your best, understanding what and when to eat surrounding your workouts is essential.
In this episode, the Registered Dietitians at Vitality Nutrition uncover the science of pre-workout, intra-workout, and post-workout nutrition! By the end of this episode you will understand:
What to eat pre-workout and how to appropriately time your pre-workout meal or snackWhether or not you need to consume carbohydrate, fluids, or electryoltes to fuel your specific trainingWhat and when to eat after your workout to optimize recovery and body composition.You can learn more about workout nutrition on our blog here.
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout
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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 how much iron you require in your dietWho is at increased risk of deficiencyThe difference between heme vs. non-heme ironStrategies for optimizing iron absorption at your meals & snacks!You can find the full article at: https://www.vitalitynutrition.ca/blog/iron
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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 fermented foodsEat phytonutrients and antioxidants from colorful fruits and vegetablesPrioritize omega 3 fats and limi omega 6 fatsBalance your blood sugars to prevent pro-inflammatory blood sugar spikesAdd spices and herbs for additional phytonutrientsConsider lifestyle habits like movement, high quality sleep, stress management, and reduced alcohol intakeYou can read the full blog article here.
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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-related decisions.
In this podcast, our team of Registered Dietitians review the pros and cons of food tracking, who it might be for (and who it isn’t for), and how we approach food tracking with clients inside of our programs!
You can read the full article featuring specific examples and recommendations here.
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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 nourishing plate – all while keeping meals affordable, enjoyable, and fun! Click here for the full blog post article.
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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:
creatineelectrolytesb vitamin complexvitamin Dprotein powdersprotein bars, caffeineomega 3 fish oils.We also touch on magnesium, iron, digestive enzymes, collagen protein, flax seed and phytoestrogens, probiotics, prenatal multivitamins, and branched chain amino acids (ie. BCAAs).
Note: We are excited to recognize Supplement King, our sponsor for today’s podcast episode. Supplement King is a locally owned and operated store in Saskatoon located on Clarence Avenue in Stonebridge. Supplement King is proud to offer the largest selection, best service, most knowledge staff, and lowest prices in Canada. They are dedicated to helping you achieve your goals, no matter what they might be!
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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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 take to achieve the goal itself.
In this podcast, we share how we help clients create meaningful connections to their goals so they remain committed to the actions that we’ve identified will facilitate a lasting change.
You can read the entire blog post with a free downloadable PDF here.
Follow us on Instagram
Courtney: @dietitiancourtney_Darian: @dietitiandarian_Hannah: @dietitianhannah_Vitality Nutrition: @vitalitynutrition_Visit our recipe blog here for balanced meals and snacks to fuel your workout.
Thanks for listening!
Warmly,
The Vitality Nutrition Team
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