Your Nutrition Practice: How to Evaluate and Create Change (Part 2)

Let’s roll through an example to apply what we learned last week on how to create change that is sustainable as well as how to best move forward with creating your individualized nutrition practice! This example is an Athlete who needs help modifying her intake to best provide the energy she needs for her training days - on and off season - and create future goals to hone in on what she can do to make her own sustainable, nutrition practice.

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Heather Gerrish
Your Nutrition Practice: How to Evaluate and Create Change (Part 1)

Sometimes we need a break - with life flying by and our days packed to brim - it can be difficult to take a step back and look at your health and how your daily activities might be influencing your choices, both short and long term. Taking note of what you currently do and establishing where you “want to be” in terms of your individualized nutrition practice is important from time to time to ensure that you are recognizing change and striving to be the best you can be! 

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Heather Gerrish
Why Dehydration Might be Doing More Than Just Making You Thirsty!

Hydration is important in daily life (our metabolism being a big fan!) and even more important when you are being active (hey athletes!). Ensuring that you have a hydration practice in place and following this plan on a daily basis is not only a way to ensure that the above scenarios do not occur, but also to ensure that you are performing at your best. 

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Heather Gerrish
How to Eat Healthy this 4th of July

What are you planning for this 4th? A fun summer day with family? A BBQ cook-out? A trip to the beach? Working overtime? 

Many of us might have plans this Holiday that surround FOOD - and that’s great! It’s a time to celebrate and be with those you love, and enjoy some great dishes, flavors and favorites that come out this time of year but how are you navigating this Holiday within your new, sustainable nutrition practice? 

This blog will review some of the quick tips to navigate the Holiday with ease and feel like you are in control with your choices! 

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Heather Gerrish
Nutrition Update: Where to Look for Help!

With our resources expanding, establishing a reference document will all of the topics, blogs, questions and answers covered over the last few months is to make sure that when you have a question you can not only access what we discussed on these blogs, but have a starting point to research more! Below are all of the blogs (and links!) with a short description with key words to make your search a little faster and they are categorized and bunched in similar topics. We plan to produce a reference like document (like this one!) periodically so that we can best support and foster learning and growth with nutrition education and related topics discussed weekly at TLAG.

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Heather Gerrish
How to Transform your Diet One Step at a Time

This might be a refresher for some, or new new tips for others - wherever you stand, this blog will highlight where you are and where you want to go with your personal nutrition practice. Sometimes it can be difficult to look at the big picture, or figure out where to start when determining the next steps to modify your current routine, but taking a look at a few of the key players related to nutrition can be a useful way to get started or restart any routine!

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Heather Gerrish
Carb Swaps!

Although carbohydrates are part of our favorite 3 macronutrients (carbohydrates, protein and fat) and are not at all “bad” or malicious as they are brought to be in today’s society, sometimes you need to switch things up!

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Heather Gerrish
Having Fun with Flavor: Alternatives

This week will spark some ideas to play with flavor or try something new in your meal prep plans. Sometimes it can be difficult to think of interesting and tasty ways to make your favorite dishes fit in your meal prep plans, or maybe you are looking to change some ingredients to focus on flavor AND include a healthy swap - well, this blog is for you! The world is full of inspiration, all it takes is a little digging and organizing your favorites into one, “go to” list! And, to take that job off your hands, this blog is an excellent place to reference for new ideas or use as your own foundation for collecting recipes you love and enjoy.

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Heather Gerrish
Do Ultra-processed Foods Cause Weight Gain?

Researchers at the National Institutes of Health (NIH) recently conducted a study evaluating the differences between ultra-processed and minimally processed foods. They found some interesting results and has taken the dietetics world by storm as one of the first randomized controlled trials to assess this “assumption” we carry today.

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Heather Gerrish
Can you Out-Exercise a "Bad" Diet?

Oftentimes we think of “nutrition” or “exercise”, but in reality, these two variables work together to support a healthy, sustainable lifestyle that is unique and different for everyone! This blog will discuss why this is a common topic and what this really means (it’s probably not what you think!).

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Heather Gerrish
How to Get Enough Protein While Following a Vegetarian Diet

Following a vegetarian diet and lifestyle can be a big change for an individual accustomed to another type or variation of diet. Some of the biggest changes might not be what you think - or what your body thinks - and should be addressed early on in the transition to pursuing a vegetarian diet. This blog will review some of the concepts, nutritional parameters and markers that should be included in developing a vegetarian diet profile and that should be considered in the long term adherence of this specific dietary practice.

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Danielle Gray
Are You a "Yo-Yo" Dieter?

We all could likely imagine a time in our lives that we “went on a diet” or changed the way we eat due to external cues (and not those expressed by our own body including natural hunger and satiety signals). But how does this influence us long term? What are the lasting effects of diet culture on our lives, families and friends? This blog will review some of the ways to spot “yo-yo” dieting characteristics as well as methods to best improve our relationship with food and create a sustainable nutrition practice.

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Heather Gerrish
How to Host a Healthy Summer Event

With summer right around the corner and BBQs, beach trips and late nights all becoming more integrated into our schedules, how do we continue to focus on the healthy habits formed and keep this momentum throughout the change of seasons?

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Heather Gerrish
Identifying Nutrition Myths

The world of nutrition can be a VERY confusing place. With constant information and claims presented on a daily basis reviewing the next big thing in diet culture or the never-ending lists of “eat this, not that”, how can you decipher this information and get the information you need?

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Heather Gerrish
Eating Healthy on Vacation

Traveling is a part of life. It’s fun, exciting and can take you to places you have never been before! But what is it with traveling that takes us so far from the norm [including our eating habits] that makes it difficult to stay on track during time away from home? That question might not have an easy answer other than being “out of your norm”, but this blog will review ways to help support not only your health and fitness goals while traveling, but also ways to create a balance between having fun and incorporating healthy habits while on vacation.

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Heather Gerrish
Our Relationship with Food

Our relationships with food can change over time. Sometimes food can be viewed as a positive - fueling the body and providing power and strength to perform do amazing things! While at other times it can be viewed in a negative light, as shameful or as punishment. When food is used as punishment or dangerous habits become more apparent in our normal routine including over-restricting, binge/purge cycles, hiding food or hiding skipped meals and other habits that serve unhealthy relationships with food.

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Heather Gerrish
Lean, Mean Protein!

Sometimes it’s hard to change things up or experiment with a new flavor combo. Protein is no exception. If you feel like your go-to protein staple is getting old, or you need some new ideas to stay tuned - there is more than just grilled chicken out there to help round out a delicious meal!

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Heather Gerrish
Food Intolerance 101

Try to remember the last time you had a stomach ache or felt off after eating a certain food. It’s not hard for some of us, and even easier to imagine if you have an intolerance. There are specific differences between an intolerance and an allergy which should be clarified right away. An Intolerance does not have an immune-mediated response, meaning the body does not go into an immune response when exposed to the food, but instead results in discomfort and feeling...well, pretty crummy. Allergies should not be taken lightly and respecting those that do have allergies is the best way to ensure that everyone is happy and healthy and there is no need for an emergency trip to the hospital.

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Heather Gerrish
Gut Health Explained

What is happening behind the scenes (or in our intestines to be more exact) when we eat? There are SO many processes that occur - from digestion to absorption, to transfer and excretion, how do our bodies do it..and do it well?

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Danielle Gray
How to Make Healthy Choices While Eating Out

So how do you stick to the plan - but also eat out? This will look different for everyone and is directly associated with what and how often you eat out - if that’s fast food or sweet treats, these modifications might seem more drastic than the occasional Friday night date of dinner and movie. Everything can be modified and included in a healthy diet, but being aware and making an effort to swap out old habits for some alternatives can help to keep you on track and moving towards your goals!

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Danielle Gray