Avsnitt
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Dealing with poor body image sucks at the best of times, but particularly during hot weather. Summer can be a really challenging time for those who struggle with body image issues. Today I talk through my own experience with body image during summer, and some of the things that have really helped me improve my happiness and confidence during summer.
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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Gentle Nutrition is one of the ten principles of Intuitive Eating, but it can often feel confusing or even contradictory to how Intuitive Eating is often portrayed. Today, I take you through what Gentle Nutrition is and ten tips on how you can implement it into your life so you can support your physical and mental health, without compromising on your relationship with food.
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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Saknas det avsnitt?
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There are no shortage of myths and misconceptions around Intuitive Eating. Today I wanted to bust some of the most common myths so you can understand exactly what Intuitive Eating is about and be self-assured in your own journey toward achieving food freedom.
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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This episode follows on from my last episode (#15: Binge Eating | Why Do I Struggle With Binge Eating?) to give you some actionable steps to reset after a binge and overcome binge eating once and for all.
Links:
Binge Eating Disorder - Beat (beateatingdisorders.org.uk)
Overview - Binge eating disorder - NHS (www.nhs.uk)
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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Binge eating can be a very distressing and isolating struggle that people often deal with in silence. You may ask, "why am I struggling with this and others aren't?". Today, I wanted to de-mystify binge eating, to help you understand this very question. In the episode I discuss:
What is binge eating Binge eating vs BED Factors that lead to a binge Using food as a coping mechanism Using food to fulfil unmet needs The role of diet culture Physical and mental restrictionLook out for my next episode, where I'll focus on putting today's learning into practice, and actionable steps to help you overcome binge eating.
Links:
Binge Eating Disorder - Beat (beateatingdisorders.org.uk)
Overview - Binge eating disorder - NHS (www.nhs.uk)
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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If you haven't already, I would recommend listening to Part One for a general overview of how to eat right while training for a long distance running event, such as a marathon.
Today, I dive a little deeper into fuelling correctly for a long run, including pre-run, during run, and post-run nutrition strategies.
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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It's the start of a new year, and if you're planning to run a marathon this year it's probably already at the forefront of your mind. Completing a marathon is no easy feat, and if you're going for it this year, you are amazing! However, fuelling right is such a fundamental part of performance. I'm here to break down what you need to know to make sure you're getting the right nutrition to get the most out of your training.
This is part one of two, where we focus on the basics - macros, micros, supplements and hydration. In part two, I'll talk more specifically around pre- , during and post-run fuelling strategies for long runs.
Hope you enjoy this episode and find it useful in your training journey. Good luck and happy running!
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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Happy New Year and welcome back to The Better Bite! Today, I finally make my comeback to podcasting, fill you in on where I've been and on some changes you can expect on Season Two, and discuss one of my favourite things about New Years - Resolutions! Some people love them, some people hate them, but I personally love goal setting and I think the New Year is a great starting point. If you need some inspiration, motivation, or just want to listen to my rambles, tune in!
More from me:
Website - katiewilsonrd.com / Instagram - katiewilsonrd
Disclaimer // This podcast is for informational purposes only and does not replace personalised advise provided by your doctor, dietitian, or other healthcare professional.
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Diet culture has become so entrenched in our society and daily lives that we often don't even notice it. For many, to spend the six months between Christmas and summer on a diet or working to achieve a "bikini body" is just a regular part of our year. But despite our obsession with dieting and weight loss, obesity rates continue to climb, alongside rates of depression, anxiety, stress, low self-esteem and eating disorders.
In this episode I discuss:
What is diet culture How diet culture impacts us as individuals, and as a population The harm caused by diet culture Why diets don't work How to focus on health, not weightMore from me:
Blog - Salt & Honey
Instagram - katiewilsonrd
DISCLAIMER: This podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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Without a doubt, the most common question that pings up in my DMs is about what diet someone should be on if they are struggling with PCOS. This population group often really struggles with weight, or difficulty losing weight. Thanks to our weight-obsessed culture, this has a huge impact on body image and self-esteem. Women are also concerned about the impact PCOS can have on the rest of their health, including fertility. The internet is a wealth of information but unfortunately is also rampant with fad diets and misinformation - so it's extremely overwhelming trying to decipher fact from fiction.
Today I speak with fertility dietitian, Alex Ballard (@AlexTalksDiet) who gives us a look into what is PCOS, how it can impact individuals, and most importantly for all those who have been waiting on this episode - what actionable steps someone with PCOS can implement into their diet and lifestyle to treat their PCOS, minimize symptoms and maximise their health.
This episode was recorded virtually, so there were some lags during our discussion (we all know the deal by now!) - I've tried to minimise any weird cuts, but please excuse any that remain!
More from me: Blog - Salt & Honey Instagram - katiewilsonrd
DISCLAIMER: This podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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If you enjoyed my previous episode all about the gut microbiome, you're going to want to listen! Now that you're fully clued up on the basics, I wanted to make a quick bonus episode, to address some common questions and myths that tend to come up when talking about gut health. In this bonus episode, I discuss:
Leaky Gut Probiotics Fermented Foods Sweeteners BloatingIf you haven't already listened to my first episode about the gut, I highly recommend you listen to that first!
Check out my blog post all about possible reasons you could be bloating (and why it may not be a food intolerance) - click here.
More from me:
Blog - Salt & Honey
Instagram - katiewilsonrd
DISCLAIMER: This podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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Gut health is increasingly recognised as a key integral part of health and wellbeing. But until relatively recently, studies focused mainly on the basic pipework in and of itself. As impressive as this is (our "pipework" is super complex!), we now know that this is just brushing the surface. Living within our gut, is an entire ecosystem of living microorganisms, collectively known as the microbiota. We have a lot left to understand, but it is clear that these microbes play massively into our health. Looking after our gut is absolutely essential in order to optimize health, not just for now but for our future as well. This is a really new area of science, one I am SO excited about, so I've been really looking forward to getting this episode out to you guys! This episode discusses all the basics you NEED to know about our gut microbiome: What the microbiome is Health outcomes associated with the gut How our microbiome impacts health (possible mechanisms) What comprises a healthy microbiome How to cultivate a gut-healthy diet.
Stay tuned for a bonus episode soon, where I discuss a few common questions and topics in relation to the gut that I couldn't fit into this episode!
Make sure to check me out on Instagram - I would love to connect with you, and answer any questions you might have. If you have any suggestions or requests for future episodes, that's the best place to get me!
More from me:
Blog - Salt & Honey
Bloating - 6 Non-Food Causes of Bloating
Instagram - katiewilsonrd
DISCLAIMER: This podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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"Food additive" is almost a bad word in today's health and fitness culture. The messaging around additives often brings about a lot of fear and anxiety around our food choices, and it becomes almost impossible to get through your grocery shopping without buying something that you've been told is killing you. I always promote a diet based on whole foods, but it's unrealistic to eliminate all packaged foods from our lives. But should we be? Are food additives really as bad as they're made out to be? Today I delve into this and discuss:
What food additives are Why they're used in foods (benefits they provide) The history and regulation of food additives The current evidence behind each class of food additive - are there any risks to health?This episode was made to supplement my previous episode on food labelling, so I recommend taking a listen to that first to rally understand hwo to make guided decisions with your food. A summary and pocket guide can be found on my blog (click here).
More from me:
Blog - https://www.saltandhoney.co.uk/
Instagram - https://www.instagram.com/katiewilsonrd/
DISCLAIMER: The discussions in this podcast are for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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There are two types of people - those who read food labels, and those who don't. Maybe you're in the latter and have no interest whatsoever in starting; and that's cool. But this episode is for those who want to unlock the power of food labels, yet just don't know how. Food labels can seem super complex and overwhelming at first glance - a mish-mash of letters and symbols that seem far too time-consuming to read. But I fully believe that being able to understand how to read food labels is key if you want to make guided and informed decisions about your food choices. In today's episode, I take you through the most important areas to focus your attention on when it comes to breaking down food labels, and provide some useful strategies of how to use this to make healthier food choices.
I have also created a summary guide on my blog, as well as a pocket guide that you can take with you shopping to help you get started (click here).
More from me:
Blog - https://www.saltandhoney.co.uk/
Instagram - https://www.instagram.com/katiewilsonrd/
DISCLAIMER: The information discussed in this podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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This year has obviously been one of the craziest many of us will have ever experienced. New Years Resolutions, as a result, might be the farthest thing from our minds right now; and that's okay. But, if you feel up for it, I truly believe in the power of goal-setting - of challenging yourself to be better. But the typical resolutions that are made by the masses year after year (losing weight being a particularly common one) are often pointless. They're made without much thought, and are often based on "should-do's" rather than anything you ACTUALLY want to achieve. No wonder we never stick them out. Resolutions should be totally unique to you, and should be aimed towards improving your quality of life.
In this episode I go through some of my top tips for how to actually keep to your resolutions, and give a ton of ideas for non-diet and non-weight based goals for the year ahead. So if that's of interest to you, grab yourself a cuppa (or glass of wine - yep lockdown 3.0 is here), or go for a walk, and take a listen!
I hope you're all well and safe, and I truly wish you a happy 2021.
WWF Carbon Footprint Calculator: https://footprint.wwf.org.uk/#/
More from me:
Blog - https://www.saltandhoney.co.uk/
Instagram - katiewilsonrd
DISCLAIMER: The information discussed in this podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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Athletes have an amazing ability to give their sport their all - they're driven, ambitious, and dedicated. But sadly, when individuals are not protected and exposed to an environment saturated with a focus on body weight and restrictive behaviours, these positive traits can easily turn toxic. While eating disorders can affect anyone from all backgrounds, athletes have shown to be particularly susceptible due to performance anxiety and pressures to succeed at any cost. In this episode, I discuss some of the heartbreaking realities of this phenomenon and I also have a conversation with high-performance athlete and sports nutritionist Katie Kirk. Katie has had amazing success with her running career as previous National 800m champion and having competed in two Commonwealth Games. She doesn't shy away from her very own struggles with an eating disorder in the past, and she is passionate about protecting young athletes and breaking the cycle by building positive relationships with food and exercise. Instagram - @thenondietsportsnutritionist
If you are currently with negative eating behaviours, here are some useful resources:
BEAT Resources: https://www.beateatingdisorders.org.uk/
Eating Disorder Association NI: https://www.eatingdisordersni.co.uk/'
Webinars with Katie Kirk:
"AAI Webinar: Disordered eating & exercise - what’s the harm? by Sports Nutritionist Katie Kirk" - https://www.youtube.com/watch?v=KNximrzOYOw
"AAI Webinar: Body image & athlete identity presented by Sports Nutritionist Katie Kirk" - https://www.youtube.com/watch?v=MRT4juPfLtk
DISCLAIMER: The information discussed in this podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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The last couple of decades have seen the term “superfood” surge in popularity, and its success shows no signs of slowing down. But what is a superfood, and how important are they for health? In this episode, I will be delving into the evidence behind superfoods and discussing the role marketing can have on our food choices and attitudes towards health and nutrition.
DISCLAIMER: The information discussed in this podcast is for educational and informational purposes only and should never replace personalised advice provided by your own doctor, dietitian, or other registered healthcare professional.
Find me on Instagram @katiewilsonrd, or check out my blog www.saltandhoney.co.uk.
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COVID-19 has massively impacted all of our lives in so many ways. With winter approaching and the potential for increasing lockdown measures coming back into play, it can feel harder to stay positive. One thing most of us will have found challenging during this whole pandemic is staying engaged with healthy behaviours. While I think we all appreciate our health now more than ever, the loss of our normal routines and habits can make us feel rather lost around food. I really believe that eating well impacts our mental state, as much as our physical health. However, we also need to be mindful of how this pandemic has the potential to impact our relationships with food in the long-term. I wanted to address these issues in today’s episode. I hope it will give you some simple, straight forward ideas to navigate through your food choices during this time of chaos, while most importantly, helping you maintain a healthy relationship with food.
During this discussion, I address:
How this pandemic has the potential to impact relationships with food Maintaining a healthy mindset towards our dietary choices How to re-implement healthy eating patterns Realistic tips to construct healthier meals and snacks Can you boost immunity through diet? The role of Vitamin D in COVID-19A Complete Guide to Home Freezing: https://www.saltandhoney.co.uk/a-complete-guide-to-home-freezing/
If you are struggling with negative thoughts towards food, here are some useful resources that can help:
BEAT Resources:
Downloadable information: https://www.beateatingdisorders.org.uk/support-services/downloads-resources
Support for yourself: https://www.beateatingdisorders.org.uk/support-services/myself
Support for someone else: https://www.beateatingdisorders.org.uk/support-services/someone-else
Helplines: https://www.beateatingdisorders.org.uk/support-services/helplines
Help Finder: https://helpfinder.beateatingdisorders.org.uk/
Mental Health/Suicide Support:
https://www.papyrus-uk.org/hopelineuk/
https://www.themix.org.uk/
https://www.samaritans.org/
https://www.thecalmzone.net/
References:
COVID19 & disordered eating: https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-020-00319-y
Mindset with food: https://journals.sagepub.com/doi/abs/10.1177/0013916516628178
DISCLAIMER: The information discussed in this podcast is for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
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In this week's episode, we take a detailed look at "Set Point Theory" and discuss how our genetics influence body shape, size and susceptibility to weight gain. While obesity is talked about almost obsessively within our society, rarely is genetics brought into the conversation, despite strong evidence of it's role. Recognising this interplay between our genes and our environment in determining body size helps us to broaden our minds as to what "health" truly means so we can foster a more compassionate approach; both within healthcare and in the relationship we have with our own bodies .
DISCLAIMER: The information discussed in this podcast are for educational and informational purposes only, and should never replace personalised advice provided by your own doctor, dietitian, or other healthcare professional.
Find me on instagram @katiewilsonrd, or check out my blog: www.saltandhoney.co.uk
REFERENCES AND SOURCES OF INFORMATION:
Twin, family and adoption studies:
https://www.nature.com/articles/ijo2011160
https://pubmed.ncbi.nlm.nih.gov/9519560/
https://academic.oup.com/ajcn/article/87/2/398/4633289
Set Point Theory:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/
Monogenic Obesity:
https://link.springer.com/article/10.1007/s11892-018-1053-x
https://www.nature.com/articles/nrg1556
https://academic.oup.com/edrv/article/27/7/710/2355201
GWAS-related studies and genetics in body weight:
https://pubmed.ncbi.nlm.nih.gov/18852200/
https://portlandpress.com/clinsci/article-abstract/130/12/943/71435/Recent-progress-in-genetics-epigenetics-and?redirectedFrom=fulltext
https://www.sciencedirect.com/science/article/abs/pii/S2213858717302000
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4382211/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2810793/
https://www.sciencedirect.com/science/article/pii/S0026049518302257
https://www.sciencedirect.com/science/article/pii/S0895398813601129
FTO gene and other specific gene variants:
https://pubmed.ncbi.nlm.nih.gov/17658951/ (FTO)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906751/ (FTO)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188449/ (FTO)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646098/ (FTO)
https://pubmed.ncbi.nlm.nih.gov/18454148/ (MC4R gene)
https://pubmed.ncbi.nlm.nih.gov/18454146/ (MC4R gene)
https://pubmed.ncbi.nlm.nih.gov/19255736/ (FTO + MC4R genes)
Behaviour change attenuates risk:
https://pubmed.ncbi.nlm.nih.gov/17942823/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635949/
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Hello, and welcome to my brand new podcast: The Better Bite. Before we get started on some of our topics, I wanted to take 10 minutes to introduce myself. Take a listen and get ready for what's to come! Find me on Instagram @katiewilsonrd, and check out my blog at www.saltandhoney.co.uk
