Archive for April, 2010

Although we always encourage eating at home and taking charge of the meal you make,  there are times when eating out is just more convenient and fun! Here are some great places to cho0se from when you are on the go.

Starbucks is also offering Perfect Oatmeal – 100% whole grain goodness made-to-order with your choice of brown sugar, dried fruit and nuts. Each bowl contains  around 7 grams of fiber ad is the perfect start to your day.

Another one of my favorite places to get dinner is Noodles and Company. The healthiest options at Noodles include Bangkok Curry, Japanese Pan Noodles, Whole Grain Tuscan Linguine, and Pad Thai. You can get any of these dishes served with protein such as grilled shrimp or chicken and they have many sides to chose from. The best sides are Thai curry soup, Chicken Noodle Soup, and Chinese Chop Salad.

These are just some of my favorite go-to places! Where do you like to eat when you’re out of your home?

Listen to favorite music , Enjoy a relaxing nap, Enjoy a long, warm bubble bath or shower, Visit a museum or art gallery, Go for a walk, Practice yoga, Relax outside, Relax in a whirlpool or sauna, Physical activity (of my choice), Say or read a spiritual prayer, Attend a caring support group, Practice deep breathing, Do stretching exercises, Reflect on positive qualities “I am…”, Write my thoughts and feelings in a personal journal,  Concentrate on a relaxing scene, Create a collage representing the “real me” are some of the activities that we discuss with our clients to inspire exquisite self-care.

How posting your self-nurturing activities?  I think it will be a great way to keep us thinking about self-care and inspire others to do the same.

The suggestion for this challenge came from a client of mine, Kathe Kramer who has been regularly sharing her thoughts and ideas and it is a pleasure to be able to share her fresh outlook.

For many people the question isn’t whether they should supplement, it’s which nutritional supplement do they need for their unique body and circumstances? How many bottles of this-or-that do many of us have sitting around because the products didn’t produce the results we were looking for?
Trial and error can be exasperating and expensive!

Take this simple, fast, secure, and free on-line quiz to narrow the field of nutritional options to what’s best for you: Nutri-Physical Quiz

The Nutri-Physical™ was designed by doctors and asks a series of basic health and lifestyle questions. The quiz takes only a few minutes and renders ranked product recommendations with a focus on the Isotonix® line. Product recommendations are provided via a proprietary algorithm.

Here are some FAQS about Isotonic Products.

Once you get your results, contact your Registered Dietitian if you have any questions!

Judy Malnar, Medical Marketing Consultant

I presume many of us who have come to Rebecca Bitzer MS, RD & Associates have been given a sheet of paper titled  90 Ideas for Self-Nurturing Activities.  This list is a treasure.  While at first it puzzled me,  I bonded with it and find I still love to use it. My copy is a little dog eared and scribbled on.  Straight lines denote things I thought possible from the git go.  There are question marks next to ideas I just plain did not “get”, tiny hearts by ideas I use and love, and goofy smiley faces next to things I am particularly pleased and proud for trying.  (Horseback riding for one!)  One and only sad face, next to “pet, play with an animal”, I must have put that there right after our dog died. My list tells a story, a very good story.

When I wake in the morning I try to remember to give myself a minute to think these two thoughts, how can I make this day the best day possible, and, I wonder what wonderful thing is going to happen today.  The former requires a little planning, and the latter, just being open and aware.

Yesterday morning two things came to mind for upping my odds of having a great day.  I would finally reorganize my studio while baking not one, not two, but three kinds of bread.  By the end of the day, I had 7 glorious loaves of bread.  What was flour and yeast in my cupboard became bread.  Baking bread is about the most self-nurturing activity I can think of.  Making something that feels good to knead, smells good while baking and tastes good to eat is very nourishing.

The studio, has not gone so well.  I feel great for having started this project, but once I started juggling all those batches of bread rising, something had to give.  I got a shelf reorganized, and in the process knocked over a tower of sequins, spangles and trims.  The good news is I can just walk away from the mess, and I did.  It was too pretty of an evening to spend picking sequins out of the rug!

Out into the evening I went, for an end of day walk. A few houses down, new neighbors came out of their house.  I stopped and complimented them on their garden work.  I quickly extended my hand, with a “Hi, my name is Kathe Kramer, I live 3 houses down.”  We chatted a minute and I went on my way.  Rounding the last corner  home I spotted a neighbor I don’t see often walking her very decrepit dog.  I quickly caught up with her and was able to visit with her while petting her old dog.  Neither of those incidences sound too remarkable.  But they were my something wonderful.  They were wonderful because with the help of Rebecca, I have conquered many fears and accompanying unhealthy “remedies”.   I no longer look down when I walk, hoping to be invisible, I walk proudly, ready to shake hands.

Have you ever found a great recipe you wanted to make, but thought it was too unhealthy? Well, here are the top 20 healthy recipe substitutions you can make to cut back on some calories. Next time you get in the kitchen take a look at theses suggestions and see if you can make the switch!

Let us know if you try any of these!

List compiled by Cheryl H. Armstrong, MBA, RD, CD for the Nutrition and Food Safety

Have you ever wondered if you are consuming enough calcium containing foods? This is a very important question. After about age 30, our bones are breaking down faster than they are building up. So, having enough calcium either through food or supplements is essential for proper bone health. The highest food sources of calcium are milk, yogurt, cheese, broccoli, kale, canned sardines, and fortified foods with calcium.

Supplementation may be needed to meet the General calcium recommendation for adult men and women of 1200-1500 milligrams per day; however, consult with your nutritionist or doctor for your dosages of calcium. We recommend the following calcium supplements:

1. Nutrametrix Calcium- purchase online or in our office
2. Calcium Citrate (Citracal)
3. Calcium Carbonate (Caltrate, Turns, Viactiv, Os-Cal)

If you are taking calcium carbonate, take with food for better absorption. Citrate can be taken on an empty stomach and the absorption is greater with Calcium Citrate. Also, your body can only absorb about 300mg at one time. So, if you are eating a high calcium food, then wait about an hour to take the supplement. For greater absorption of calcium, make sure to include adequate Vitamin D, magnesium and phosphorus.

…read more on The Importance of Calcium: Are you getting enough?

Cameron and Kait answer nutrition questions at the Annapolis Athletic  Club Open House.  Cameron will be seeing clients at the club every Monday, starting the first week in May! Club members can see her for a discounted rate.

Cameron will be offering cooking classes, meal planning, diet coaching, nutrition/personal training packages with personal trainers at the club.

Cameron can measure your metabolic rate and do food sensitivity testing. She can analyze your diet to help you bring your nutrition up to the next level!  Look for Cameron if you live or work in Annapolis.  You can probably find her in a group Groove Class!

Lately, we have had many patients in our office who have symptoms of PCOS but have never heard of this disease.  It is actually very common for PCOS to be mistaken for many other diseases.

Here are the early symptoms of PCOS:

• Few or no menstrual periods. This can range from less than nine menstrual cycles in a year (more than 35 days between cycles) to no menstrual periods. Some women with PCOS have regular periods but are not ovulating every month. This means that their ovaries are not releasing an egg each month.
• Heavy, irregular vaginal bleeding. About 30% of women with PCOS have this symptom.
• Hair loss from the scalp and hair growth on the face, chest, back, stomach, thumbs, or toes. About 70% of women in the United States with PCOS complain of these hair problems caused by high androgen levels.
• Acne and oily skin, caused by high androgen levels.
• Depression or mood swings. Hormonal changes are a known cause of emotional symptoms.

Here are the gradual symptoms of PCOS:

• Weight gain or upper body obesity  (more around the abdomen than the hips).
• Male-pattern baldness or thinning hair.
• Repeat miscarriages
• Infertility.
• Symptoms of too much insulin and insulin resistance, which can include upper body weight gain and skin changes, such as skin tags or dark, velvety skin patches under the arm, on the neck, or in the groin and genital area.
• Breathing problems while sleeping. This is linked to both obesity and insulin resistance.
• Pain in the lower abdomen and pelvis.
• High blood pressure may be more common in women with PCOS, especially if they are very overweight.

So many people do not know about this disease that there is a big national movement going on that is trying to give voice to PCOS. You can find out more information and join a support system to help women fight PCOS at this website: http://www.pcoschallenge.com/

Annie, our Registered Dietitian in Greenbelt is an expert in this area. If you are experiencing any of these symptoms please call our office to make an appointment so we can help.

Reference: http://women.webmd.com/tc/polycystic-ovary-syndrome-pcos-symptoms

I miss the exercise challenge of March.  I wonder how everyone is doing hoping everyone is getting outside on days like today.  In spite of waking to such a beautiful day I felt out of sorts. 

I ate properly,  had slept well, but my body felt tired and my spirits sad.

There was plenty to keep me busy, projects galore, cooking, illustrating, all things I love. I dragged myself from one thing to another wondering what was missing, where was my enthusiasm?

At  2 p.m.I put my camera in my back pocket and headed outside, climbed on my bike and rode for an hour.

Pedaling, coasting, enjoying the breeze and the sun.  Past the lilacs, the wisteria, the lilies of the valley and the very first rose.  Stopping, enjoying their fragrance, the fresh air, taking photographs and noticing all the beauty. It was a miracle cure.  When I got home, my concerns had dwindled, my energy burst forth and in two hours I was more productive than I had been all day.

Here are some great tips for staying hydrated that Cameron put together!

Maintaining proper hydration is the key to having successful workouts. It improves performance and helps with body temperature control. Things such as heat, humidity and the amount you sweat will all affect your hydration level. High-protein diets and supplementation can also increase the body’s demand for fluid. The most obvious sign of dehydration is thirst, but other signs include: strong, dark urine, fatigue, muscle cramps, headaches, dizziness, nausea, and difficulty paying attention. The only way for the body to avoid and recover from dehydration is through adequate fluid intake. Water is the ideal, but milk, juice, flavored fruit drinks, yogurt, popsicles, and sodas also provide fluid. To avoid becoming dehydrated, you should drink continually throughout the day, not just during exercise or when you are thirsty.

Hydration tips

• • Drink at least 8 oz. of non-caffeinated fluid first thing in the morning.
• • Sip fluids throughout the day. Carrying a water bottle is a good way to remind you to drink more.
• • Sip cool beverages (not cold), they are more easily absorbed than warm ones.
• • Drinking low calorie, low sugar beverages such as flavored waters may help you drink more, but try to minimize the amount of soda, alcohol and coffee. They can act like a diuretic and you don’t absorb 100% of the fluid.

…read more on News from our Arnold and Annapolis Nutritionist: Hydration Needs for Exercise