Darian Kotchorek - Podcast Details

Shows

Nutrition Unpeeled26. Five Signs Your Food Relationship Could Use Some Work + Three Dietitian Tips to Improve Your Food Relationship NowOur 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...2023-10-0342 min

Nutrition Unpeeled25. Twenty Lessons from a Successful Nutrition Coaching Client | Get Started On Your Nutrition JourneyOur 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 t...2023-08-0247 min

Nutrition Unpeeled24. A Dietitian's Nutrition Guide for Runners | What to Eat Before, During, & After a RunIn 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 f...2023-06-2053 min

Nutrition UnpeeledMini Episode: How To Choose The Best Yogurt - Considering Your Personal GoalsChoosing 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 o...2023-04-2609 min

Nutrition Unpeeled23. Why Your Bloated & Tips From a Dietitian to Promote ComfortIf 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 enoug...2023-02-2837 min

Nutrition Unpeeled22. 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...2023-01-3132 min

Nutrition Unpeeled21. Q&A Format + Our Personal Goals & Habits for SuccessThe 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 2022-12-2054 min

Nutrition Unpeeled20. 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 ele...2022-11-2855 min

Nutrition Unpeeled19. 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...2022-10-1941 min

Nutrition Unpeeled18. Strategies to Overcome Emotional Eating with Registered DietitiansEmotional 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...2022-09-1325 min

Nutrition Unpeeled17. 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 energ...2022-08-0350 min

Nutrition Unpeeled16. 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...2022-07-0555 min

Nutrition Unpeeled15. How To Build An Environment That Supports Your Goals + Get "In Control" Of Your CravingsImagine 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...2022-06-0742 min

Nutrition Unpeeled14. What To Eat Before, During, & After A Workout │ Your Guide To Peri-Workout NutritionChoosing 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 o...2022-05-0545 min

Nutrition Unpeeled13. Are You At Risk For Iron Deficiency? The Importance of Iron in Your Diet + How To Optimize Absorption!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 diet Who is at increased risk of deficiency The difference between heme vs. non-heme iron Strategies for optimizing iron absorption at your meals & snacks! You can find...2022-04-0727 min

Nutrition Unpeeled12. A Dietitian's Nutrition and Lifestyle Tips for Reducing InflammationIn 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 Prioritize omega 3 fats and limi omega 6 fats Balance your blood sugars to prevent pro-inflammatory blood sugar spikes Add spices and herbs for additional phytonutrients Consider lifestyle habits like movement...2022-03-0336 min

Nutrition Unpeeled11. Should You Track Your Food? The Pros and Cons + Tips To Track SuccessfullyTracking 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), an...2022-02-1745 min

Nutrition Unpeeled10. Budget-Friendly Nutrition Tips + Save Money On Groceries!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 Nutri...2022-02-0336 min

Nutrition Unpeeled9. A Dietitian's Guide To SupplementsAs 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 magnesium, iron, digestive enzymes, collagen protein, flax seed and phytoestrogens, probiotics, prenatal multivitamins, and branched chain amino acids (ie. BCAAs). Note: We...2022-01-131h 01

Nutrition Unpeeled8. A Three Step Guide To Goal Setting + How to Create Your Perfect Action PlanSetting 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 th...2021-12-3024 min

Nutrition Unpeeled7. Nutrition & Mindset Tips for the Holiday SeasonThe 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 our recipe blog here for balanced meals and snacks to fuel your workout. Thanks for listening! Warmly, The Vitality Nutrition Te...2021-12-1647 min

Nutrition Unpeeled6. Is Your Goal Body Recomposition? How to Lose Body Fat & Gain MuscleWhen 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 requires a different approach to nutrition and fitness than the typical 'weight loss' mindset. Our team of Registered Dietitians at...2021-12-0239 min

Nutrition Unpeeled5. What You Need To Know To Improve Your Digestion + Should You Do An Elimination Diet?Occasional 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 daily comfort!). In this episode, we review the most impactful and evidence-based strategies to support gut health! You can read the full article here. ...2021-11-1843 min

Nutrition Unpeeled4. Why You Aren't Motivated + How To Increase Your MotivationThe 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 motivation and support them in taking action towards their unique health and fitness goals! Our top tips inc...2021-11-0440 min

Nutrition Unpeeled3. How To Properly Track Weight Loss With A Scale + Is It A Safe Tool For You?Is 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 season, whilst encouraging you to also consider additional and more meaningful...2021-10-2132 min

Nutrition Unpeeled2. Top Tips For Better Weekly Meal PlanningNew 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 breakfast (or another meal or snack in your day!) Grocery shop and plan using our F4 grocery list (see article link for...2021-10-0724 min

Nutrition Unpeeled1. Common Weight Loss Mistakes & How To Fix ThemAs 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: @dietitiandarian_ Hannah: @dietitianhannah_ Vitality Nutrition: @vitalitynutrition_ Visit our recipe blog here for balanced meals and snacks to fuel your...2021-09-1638 min

Butterfly Effect the Podcast with Ash NewloveEp. 21: Motivation After a Pandemic w/ Darian KotchorekIn this episode my assistant, Darian Kotchorek, came on to ask me all of the listener questions they had for me. If you follow The Sweat Effect on Instagram you may have seen my post from a few weeks ago opening up the questions to my listeners. While most of them were nutrition-related, there were even more specific to pandemic related motivation. As a listener you get to take advantage of the following discounts at these businesses: Built Bars boast incredible macros with as little calories as 110-190 per bar and 15g of protein. You can save 10% off your order...2020-05-261h 12