Bite by Bite Nutrition for Life

Did you catch our episode last week on Magnesium?

To ensure you’re getting enough magnesium, it’s essential to include magnesium-rich foods in your diet. Some excellent sources include:
🥗Leafy Greens: Spinach, kale, and Swiss chard are among the top sources.
🥜Nuts and Seeds: Almonds, cashews, and pumpkin seeds are packed with magnesium.
🍞Whole Grains: Brown rice, quinoa, and oats can significantly contribute to your daily intake.
🫘Legumes: Beans and lentils are not only high in fiber but also rich in magnesium.
🍫Dark Chocolate: Yes, indulging in dark chocolate can also be beneficial in moderation!

✨ New episode is live! ✨

Magnesium is one of the most talked-about supplements right now... but do you actually need it?

This week, we're joined by Dr. Stella Volpe from Virginia Tech to break down what magnesium does in your body, how to recognize the signs of a deficiency, and whether all the hype is backed by science.

If you've ever wondered if magnesium supplements are worth taking, this episode is for you!

🎧 Listen wherever you get your podcasts, and let us know: Have you ever tried taking magnesium?

Well, this is awkward... 😅

For years, we've rolled our eyes at the endless keto hype. So naturally, we decided to do an entire episode about it.

But before you assume we've joined a bacon-only cult, hear us out. Our conversation with Denise Potter explores the growing evidence behind ketogenic therapy for mental health, including depression, bipolar disorder, schizophrenia, and concussion recovery. We separate the science from the social media trends and discuss why researchers are taking this approach seriously.

Turns out, sometimes the fad has more to the story.

🎧 Listen wherever you get your podcasts.

🚨 New Podcast Alert 🚨

Why do we eat what we eat? 🍕🥗

It's not just about nutrition. In this episode of Bite by Bite, we explore how cost, convenience, taste, culture, stress, and exhaustion shape our food choices.
Because food decisions don't happen in a vacuum. They happen in real life.

🎧 Tune in on Spotify or Apple and give yourself a little grace.

“You can’t avoid food marketing—but you can become aware of how it’s influencing you.”

From “high protein” to “natural,” food labels and social media messaging are designed to shape how we perceive what we eat. This is often referred to as the health halo effect—when certain claims make a product seem healthier at first glance.

That does not mean these foods are inherently unhealthy, but it does mean our decisions may be influenced before we have all the information.

Awareness creates an opportunity to pause and make more intentional choices.

Before your next grocery trip, consider:
• Am I choosing this because of a claim?
• Would I buy this without the packaging?
• Is this meeting a need—or responding to messaging?

You do not need to avoid these foods.
You simply need the tools to navigate them.

Listen to our newest episode with Dr. Kaleigh Decker as we break down food marketing and the psychology behind our food choices.

Ever grabbed something just because it said “high protein”… only to realize it wasn’t quite what you expected?

You’re not alone.

Food marketing is designed to influence decisions and it works. Words like “natural,” “low fat,” and “plant-based” can create a health halo, making products seem healthier at first glance.

That doesn’t mean these foods are “bad” but it does mean it’s worth looking a little deeper.

A few small habits can help:
• Read beyond the front label
• Shop with a plan
• Check in with your needs, not just the messaging

Being aware is a powerful first step.

🚨 New Podcast Alert 🚨

Why do foods labeled “high protein,” “natural,” or “better for you” feel like the healthier choice?

In this episode, we sit down with Kaleigh Jones, PhD, to explore how food marketing shapes our decisions, influences perception, and often tells only part of the story. From front-of-package claims to social media trends, we break down what to question, what to look for, and how to make informed choices with confidence.

🎧 Tune in on Spotify or Apple to learn how to look beyond the label and see the full picture.

Recovery is supported by the resources that help reduce stress and promote stability — often referred to as recovery capital. In this episode, Dr. Alex Elswick, Assistant Extension Professor for Substance Use Prevention and Recovery, shares insights from his research on long-term recovery and how communities can better support individuals through education, stigma reduction, and supportive services.

Nutrition is one important piece of the recovery capital framework, helping support overall well-being throughout the recovery process.

If you haven’t listened to the episode yet, tune in now to learn more about the connection between recovery, support systems, and health!