How to take the stress out of food!
March 19, 2021
Written By: Registered Dietitian Mairead Knowing what and how to eat is stressful. There's so much info out there! Should you be focusing on going vegan? Low carb? High carb? How much water should you have? What supplements should you take? What do you mean we have to decide what to eat every single day?! We know how overwhelming it can be.
Here's 5 ways that working with a dietitian can help you cut down on stress around food!
1. Get help with meal planning!
A dietitian can help you come up with meal planning strategies that actually make sense for you - no more planning for green smoothies that you hate. We'll go over what components you need in a balanced meal to help you feel confident knowing you're getting in everything you need.
2. Get evidence-based nutrition advice!
It's hard to know what information out there is true and what might not really have much science behind it. Even if something is true and science-based, does it really apply to you and your life? By working with a dietitian, you can get answers to your biggest nutrition questions from someone whose job is to stay on top of this information!
3. Find any gaps in your diet!
How do you know if something is missing? Are you getting in the right balance of protein, carbs and fat? How about fibre? Any vitamins or minerals that might get missed? Getting a dietitian to help you look over the way you currently eat is a great way to make sure these gaps don't get missed! A dietitian can also help you work strategies into your routine to solve these!
4. Find the right diet for you!
If your goal is to lose weight, almost any diet will work in the short term. If the goal is to lose weight, keep it off, avoid losing too much muscle, and still make sure you have energy, we need to make sure that any changes you make are sustainable, and we need to make sure we're not cutting out any vital pieces of your diet. A dietitian can help you work through what changes will be sustainable for you, so you can achieve your goals in the long term!
5. Help you build a better relationship with food!
If you constantly get worried about what to eat, how much to eat, or generally find you don't trust your body, that's a sign that our relationship with food might need some work. If you're looking for a new outlook on nutrition, besides just trying to eat as little as possible to stay as small as possible, a dietitian can help you tackle some of the food rules and beliefs you're hanging on to, which can help you be your happiest and healthiest self!
Any of these sound like a struggle or stress you have right now? Don't wait! Limited in-person and virtual nutrition consultations available each week! Email mairead@degreefitnessseaforth.com
to learn more, or to book your FREE Bite-Sized Nutrition Chat to learn more about how nutrition might impact your goals.
Struggling with cravings? Check out our Conquer Your Cravings e-book for real-life strategies to help you make healthy changes, while limiting the stress around food cravings. Get your copy here!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!