Rebecca Toutant, MA, RD, CSSD, LDN, CEDS, CDCES, cPT
Please note that the information on these pages is for informational and educational purposes only. Please talk with a provider for information pertaining to your own personal needs. All information is written and owned by Rebecca Toutant of Nourishing Bits and Bites, LLC. Reproducing this information without the express permission is prohibited.
Medical insurance is a wonderful thing on many levels. It allows people to have access to health care in a slightly more affordable way. But it’s also a system that creates a lot of confusion for clients and professionals. Read on for some tips how on to navigate the system.
Snacks are a delicious topic. With so many products on the market, it’s hard to know what to have. But what to choose depends on how you need the food to serve you. Don’t let the marketing fool you – it’s the chemistry that matters.
No one wakes up one day and says, “today sounds like a great time to start my eating disorder.” Eating disorders are not a choice. The are not pleasant. They are by definition a mental health condition.
But what creates this shift for people?
We live in a society with complicated and often intense feelings about body size. Truth be told, I originally chose to become a personal trainer and dietitian because I firmly believed if I could change or control someone’s size, it would “guarantee” good health. My early years were fixated on helping people “eat less and move more.”
But as I worked with more patients and clients, I realized my efforts to “help” were actually hurting their physical and mental health. It took a lot of learning and re-learning to challenge old assumptions and find a path that actually helped people in a sustainable way. It was an uncomfortable journey (to put it lightly).
What is the evidence behind “sugar addiction”? What are the factors at play?
When life impacts us, we can feel lost and uncertain of what to do next. Identifying and moving in our alignment can help us find our way through.
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).
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?
Why is nutrition so hard? When a nutrition message is shared with 10 people, why is it that, 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.
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.
Ever wonder what makes a food “good” or “bad?” How much does a given nutrient or degree of processing “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?
People often feel helpless when it comes to their eating behaviors and that they need to have “self control” in order to create change. But more often than not, there are circumstances and beliefs at play that make it harder to listen to and respond to the situation with curiosity and clarity.
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.
There are many beliefs and practices about nutrition – which one is “right” and how do you choose?
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.
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.
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…
Countless people 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 are normal. There is nothing “clinically” wrong with them. What is going on?!
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?
Exercising terrified me when I was expecting 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 formal guidelines about how far or how fast I could go were limited and conflicting. 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.
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?
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.
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?
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.
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. Sugar is ALL over the news these days and a constant question and misconception in my clinic.
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?
Taming Tummy Troubles There’s nothing worse than stomach pain whether it be constipation, bloating, diarrhea, or gas. People are quick to blame what they eat,
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?
Most folks are born intuitive eaters (with the exception of rare genetic disorders / medical conditions). Meaning, we learn to eat and stop eating in relationship to the cues of our bodies. But as time goes on, many lose connection to that skill. So why does it go away and how can we get it back? Can food ever be “just food” again?
Intuitive Eating is often considered the “gold standard” to help people heal their relationship with food. But social media has created a lot of confusion around the approach. It is not about just “eating what you want, when you want.” Instead, it’s about understanding what drives you to eat and how to decide whether or not to honor your hunger.
Straddling the worlds of athletics and eating disorder may seem oppositional. Is it possible to challenge the body while also honoring its cues? Athletes and fitness buffs are bombarded with messages to ignore their bodies – challenge themselves, go beyond their comfort, and crush their bodies. While my eating disorder colleagues might argue movement should only be reserved for joy. But can their be joy in athletics? Or is it just a place of punitive manipulation?
It’s the time of year we like to be scared – we seek out scary movies and play amazing tricks on our loved ones. For most, it’s temporary and (mildly) entertaining. Since it’s the season of fear, it feels right to talk about the use of fear in health counseling and health communication. Fear often feels like the easiest tool to motivate a client. But does it work? And for how long?
Like many macronutrients. There are a lot of misconceptions about dietary fat – what do they do for the body? What are the best sources? Like so much in nutrition, there’s nuance to understand to support physical and mental health.
Protein is everyone’s “favorite” nutrient. But what does it do for the body, where can we get it, and is it possible to have too much?
There are a lot of people counting “macros” these days which leaves some people scratching their heads. So what are macros and do they matter? Read on for the full story!
What’s up with weight loss? We live in weight focused society. In a typical week as an outpatient dietitian and personal trainer, I see between
Children are meant to grow. With growth, they increase their weight. Some children are in a smaller body and others are in a larger body.
So you want to eat “healthy…” Well that’s great, but what does eating healthy mean? But more importantly, what does it mean to you? ‘