Nourishing Bits & Bites by Rebecca Toutant, MA, RD, LDN, CDE, cPT
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bits & bites

Sugar addiction

12/5/2020

 
​It's a very interesting topic that research is trying to better understand. So what is sugar addiction? What are the factors at play? And what can we do about it?
It's very important to start off by saying the lived experience of feeling a strong compulsion to eat sugar is incredibly real. The intention of this writing is not to say that experience doesn't exist, but to explore additional factors that might contribute

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Finding mental strength during a pandemic

8/28/2020

 
This article was originally written and published as part of my work supporting the employees of the Cambridge Health Alliance

Every weekend my husband and I lace up our shoes, pack the kids in a double stroller and head out the door for a long run. The distance varies depending on the goals we’re working towards. Currently our eyes are on the virtual Boston marathon (for CHA) so the distance is getting up there... along with the mental effort. 


This weekend my husband mapped a 15 miler in an area of Massachusetts we’ve never been. I looked at the map and signed off on the route with a pretty good general understanding of where we were going. I have never been more wrong. And the “not knowing” was agonizing. 

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Roller coaster of uncertainty

3/31/2020

 
Nothing like a little uncertainty to launch us on a roller coaster of emotions. One moment we're feeling great and the next, we glimpse a headline, receive an email, or get a call that casts a barrage of self-doubt and throws us down in despair and we doubt everything we knew (and feel). 

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This roller coaster is real (and normal) when you are charting the unknown. It's particularly challenging if you are a person who is used to being in control and always having the answer. It can lead to some pretty intense lows. So what can you do?

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To the root of the problem

2/26/2020

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Why is nutrition so hard? Why do 10 people hear a nutrition message, 1 can "easily" make the changes, 7-8 struggle, and 1-2 develop an eating disorder?  Because what we eat is not a cognitive decision.  It has much more to do with our psycho/social circumstance and where we are rooted as people.  

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Do I "need" to eat vegetables?

2/22/2020

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If you feel like you don’t eat enough vegetables each day, you’re not alone. According to the most recent data from the CDC, only 1 in 10 Americans actually eat the recommended 2-3 cups of vegetables per day. There are many reasons it’s a challenge - cost, access, food waste, increased preparation time, limited knowledge / skills, and taste preferences are all known and real challenges.

But what’s the big deal? Can you replace the value of vegetables with other foods or a supplement? The answer boils down to food chemistry and health research. 

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Good Food, Bad Food

2/21/2020

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Ever wonder what makes a food “good” or “bad?” How much does [ sugar / carbohydrate / fiber / fat / protein / processing / organic / natural / locally grown / vegan / clean / chemical ] matter? 

​Depending on where you get your information, you’ve likely been told all kinds of foods are good or bad - but are they really and how do you know? 
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Visualizing Success

10/29/2019

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It’s easy to post tips and suggestions for people to try on the surface - “eat this” or “buy that.” But how do you begin to help people address their deeper thoughts and beliefs?  
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One strategy is visualization. People are perhaps most familiar with positive visualization. Books and social movements like “The Secret” inspire the notion that we are in control of what happens to us. Does that mean we are responsible if / when things go awry?

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Trick or Treat!

10/29/2019

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Halloween fun is supposed to be about ghosts and goblins and bumps in the night. But for some, the candy and the upcoming weeks of treats can feel more frightening.

If that’s you, consider the following tips ... 
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Nutrition Camps

10/18/2019

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The practice of nutrition feels divided into many (many) “camps” these days. Many feel their way is the “right” way leaving those not in the nutrition field trying to make sense of where they belong. 

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Weight loss methods

8/9/2019

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We all know someone who lost weight and kept it off. However, how many people do you know who have lost weight and gained it all back (+ more)? How many people do you know who are “fighting” their weight? Chances are when you look at the numbers, for every 1 person you know who kept it off, you know another 20 "battling" their body. Why do so many struggle and what's the solution? Read on for more. 

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When competition turns ugly

8/6/2019

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Competitions at heart, are supposed to be fun. They foster a little pressure to motivate us to do more and push ourselves. The encouragement from others and exhilaration of progress feels like a snowball - intensifying with each turn. But as time moves on, there’s a risk the stress can go too far.
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Colliding worlds - potty training and intuitive eating

7/30/2019

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I’ve been up to my eyeballs in bodily functions lately. Between feeding my crew, changing diapers, potty training our oldest, and my nutrition practice, I’m running the gambit of the food life cycle. The combination has created some interesting observations about how they're all related - and it's not what you think. 

A few months ago we decided it was time to potty train the oldest. He was 2 ½ years old and clearly done with wearing diapers. I was terrified with v
isions of months on end of bodily fluids all over the house (ugh ugh ugh). I also had zero idea how to go about potty training. How do you teach someone to do something that you seemingly “just know” how to do?  ​​
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Food talk during the holidays

11/20/2018

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The start of the holiday season is here! This season is a joyful time in many ways but catching up with family and friends has its challenges - especially if you're shifting your relationship with food and your body. Read on below for a few thoughts...

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WHAT is WRONG with me?!

11/13/2018

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Countless women have set foot in my office complaining of unexplained weight gain, exhaustion, difficulty sleeping, and unclear food sensitivities. They are convinced something is wrong with them and they’re only in my office because either the doctor told them to come or they believe it must be cause they’re “eating wrong.” Labs for thyroid function, allergies, anemia, deficiencies, and diabetes are normal. There is nothing “clinically” wrong with them. What is going on?!

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Food rules: Friend or foe?

11/8/2018

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Meal plans are the top request in a dietitian's office - "just tell me what I can eat." It’s no secret that diet programs impose rules on your life - what you can eat, what you can’t eat, where you can eat, and when. While rules seem great, they have pretty serious drawbacks. Why? 

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Running during pregnancy

9/14/2018

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Exercising terrified me when I was expecting Tucker (my 1st kiddo). My doctor gave me the green light early on but I wanted limits about speed and distance to keep my little bundle safe. I searched for research but there were no formal guidelines about how far or how fast I could go. Reading other mom blogs about exercise calmed my nerves, so I thought I'd share my experience. If you're expecting or hoping to be, here's what I learned in the last 5 years. 
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Family norms - a case study

8/29/2018

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​While continuing education, supervision, and working with clients teaches me a lot about eating behaviors, my most interesting experience has been exploring my own relationship with food compared to my husband's. We come from very different backgrounds - especially when it comes to how our families approached food. As a result how we view when to eat, what to eat, and when to stop eating is SO different! Click below to read more...
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"I don't have self-control"

8/27/2018

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One of the obsession with nutrition over the years has been the tenet of "self-control" or "willpower." Similarly, most patients initially complain that their problem is, "I just don't have any self control." It leaves me wondering, what exactly IS this oh so elusive "self-control" we all desire? And how do we strengthen it? 
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Fueling high school athletes

8/22/2018

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Time to launch into another year of high school sports. If you're a coach (or a parent) you might be trying to figure out ways to get your athletes to reach their full potential. Check out the below post to understand some of the challenges (and solutions) in keeping teenage athletes fueled. 

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The value and variation of dietitians

8/7/2018

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Research demonstrates that people estimate they make 15 food and drink related decisions each day. But in reality, people make OVER 200 decisions (220 to be exact) to figure out “what,” “when,” “where,” “how much,” and "with whom."

​With so much attention to food and a ridiculous amount of food information in the world, it's easy to assume we "get it" and don't need support. So what can a dietitian do for you and why exactly are they helpful? 
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How to help others eat better

7/31/2018

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It's easier than ever to find an article about "healthy eating." A quick search on Google provided over 860,000,000 results...and another 35,800,000 videos (yikes). 

I recognize and appreciate that people are passionate about nutrition. I also recognize that once we find something that "works" for us, we want to shout it from the roof tops! I truly believe that many professionals should talk about food to with their clients - it's a cornerstone to health. However, it's important to recognize whether the "truth" you preach to your clients is helpful or harmful. 

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What's the "best" sugar?

7/23/2018

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Headlines are always screaming about the perils of sugar and touting the "best" choices. But how toxic is sugar really and are some types really better than others? I scoured the research to find the answers.
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Training hard enough or too hard?

7/18/2018

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Summer and fall is game time for many of my clients and friends. They've spent the last months pushing their bodies to see how far and fast they can go.

But if you're not hitting your numbers on race day, does it mean you need to train harder?

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Taming tummy troubles

6/28/2018

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There's nothing worse than stomach pain whether it be constipation, bloating, diarrhea, or gas. People are quick to blame what they eat, but how often is it food related and how do you solve about solving the mystery? ​Read on for more. 
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Food to fuel exercise

6/25/2018

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There's a lot of confusion about eating before exercise. Do all workouts need fuel before? Are some more worthy than others? What should I grab?

​Check out the below for answers to these questions and more.
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    DISCLAIMER:  The information presented here is meant to be for general education. If you want individual guidance to reach your unique health goals, please contact me or a local dietitian directly

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    Dietitian, personal trainer, mother, wife, runner, and triathlete staying healthy one bit and bite at a time

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