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
What Is Carb Counting?

Carb counting has been around for ages - for diet culture and medical nutrition therapy alike - but what does it really mean? And more importantly, why do it? Counting macros and monitoring micronutrients is important, but also living with some flexibility after establishing this baseline is essential for long term adherence to any program and to ensure that it works for both your lifestyle and your life! Balance is key and knowing all you can about what you are putting in your body - and how much - is essential in finding this balance and what works best for you!

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Danielle Gray
What Emotions Do You Associate With Food?

Emotions. We all have them, but how do our emotions impact what eat and how we feel about food? Taking a step back and focusing on not only how food fuels the body, but how our mind and emotions play a role in what we eat is important in creating a healthy balance - long term.

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Danielle Gray
Pre & Post Workout Fueling

The important message to grasp from this blog is that having fuel to perform your workout and to replenish the energy to used is vital for performance and recovery. Even if you have time for only a banana after a workout, that still provides your body with something to break down and start the repair and recovery process. Ideally, the window of opportunity is within 30 minutes of a workout and for a pre-workout snack having this 30 minutes - 1 hour beforehand is best. If you eat too close to a workout this can lead to intestinal distress - leaving you feeling rather uncomfortable as your body attempts to digest your food instead of pump blood to your working muscles.

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Danielle Gray
Breakfast or Snack Egg Bites!

When you’re on the go, but want a high protein, easy to eat breakfast out the door or snack midday, opt for these egg bites! Easy to make, try them out!

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes

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Danielle Gray
How To Hit Your Macros

With every new routine, trial and error are an integral part in finding what works best. Sometimes, finding out what doesn’t work is just as useful and valuable as finding out what does. Continuing from the brief introduction of Macronutrients and Micronutrients shared in a prior blog, this overview will further dive in to this area of nutrition in the real application of how to hit your macros!

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Danielle Gray
Super (Healthy) Snacks for the Super Bowl

Coming together with family and friends is special and can be fun and can fill your cup outside of healthy eating and exercise, but long term success is the integration of these factors into one - long term success is thinking about not just this Super Bowl but for many celebrations to come!

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Danielle Gray
How To Be Your Own Best Friend

It starts with giving yourself a break. A break for trying, failing, succeeding and overcoming. A break for being human and making mistakes. A break for helping others through their struggles as you go through your own. A break for pursuing your dreams. A break for changing your mind. A break for thinking about you and your health. A BREAK FOR YOU.

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Danielle Gray
Finding Balance

Sometimes the world of nutrition and health can be a little...confusing. Too many calories, too little...not enough of one thing and too much of another. How do you keep things straight? Listening to your body is KEY when making any changes to your lifestyle or health. Your body is providing you with the capacity to do work! You want to ensure that you are taking care if it the way it takes care of you every day.

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Danielle Gray
Healthy Snack Options On The Go

We all can find ourselves out and about and suddenly - we’ve missed lunch or are running low on energy. What’s the first thing we grab? Whatever is most convenient! (Well, maybe this is the most reasonable option, but we want to change the most convenient to the healthiest choice!).

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Danielle Gray