Archive for June, 2010

You are invited to attend an afternoon Introduction to Soul Collage.

When:  Saturday July 10^th

Time:  1:00 Pm until 4:00 PM

Where:  The group will be located at:

12110 Blue Flag Way, Columbia, MD 21044

Cost:  $20.00

Workshop size is limited to 12 participants so please ask fast! You must RSVP prior to July 9^th so I will have adequate supplies.

Email lynnz@comcast.net and bobbi@rbitzer.com to save your spot!

Here is an explanation of SoulCollage….

Creative expressions such as artwork, crafts and movement/dance have long been used to help people explore aspects of themselves and their experiences. Artwork helps us to get at things that are not in our conscious awareness, the things for which we do not yet have words, or for which mere words are inadequate.
SoulCollage is an innovative process using collage making as a tool for self-exploration, commemoration, personal healing and growth. You do not need to be an artist to do this, you will be using magazine images and sometimes your own pictures to make your collages.  If you have photos you’d like use, please photocopy them in advance.
There are four basic types of collages used in the SoulCollage process. An infinite number of collages of each of these types (or suits) can be made, so that with time you can create a whole collection of collage cards. As your collections grows, you will be able to draw from these cards when you have an important life question or issue to consider. Therefore, you can experience the same collection of SoulCollage cards in a new way each time you select a few from your deck. Each time there will be new combination, as well as new things to see in each card. And as you create individual cards, the members of your SoulCollage group will ask you questions and give you supportive feedback about them. The energy and the group interaction will enhance and deepen your experience of what you have created and what your collage means. You will learn that this process is both uniquely personal but at the same time transcends individual experience. It is deeply spiritual work, yet a person of any faith, tradition, philosophy or spiritual background can use it. 
The purpose the this Introduction to SoulCollage Workshop (and the creation and interpretation of these cards) is to experience a transformation in your life.

Here is a link to the facilitators’ main home page which will give you an in-depth view of the process.  http://www.soulcollage.com/ and you can preview what SoulCollage cards look like

All materials will be provided.  Give yourself the gift of creativity, fun and a little bit of introspection.

Looking forward to seeing you there!

Here are some great grilling recipes for the summer holiday! Let us know what you think!

Southwest Turkey Burgers:
1 and ½ pounds lean ground turkey breast
1 clove of garlic, minced
1 large shallot, chopped
1 tsp. dried thyme leaves
2 Tbsp. chopped, fresh cilantro (optional:  may use parsley, if preferred)
1/2 small red pepper, seeded and finely chopped
1 jalapeno pepper, seeded and finely chopped
2 tsp. ground cumin
1 – 2 tsp. hot sauce
2 teaspoons grill seasoning blend (recommended: Montreal Steak Seasoning by McCormick)
1 Tbsp. extra virgin olive oil for drizzling.
Combine turkey meat, garlic, shallot, thyme, cilantro or parsley, red pepper, jalapeno pepper, cumin, hot pepper sauce, grill seasoning (or salt and pepper). Divide mixture into 4 equal mounds then form meat into patties.   Drizzle patties with olive oil to coat. Grill over medium high heat for 5 to 6 minutes on each side.

Broccoli Slaw:
Crisp, tasty and textured.  You can buy it pre-packaged in the refrigerated section. 
Mix together to following ingredients, then pour over slaw and toss to coat.
1/4 cup White Wine Vinegar
1 – 2 Tbsp. Lemon Juice
1/8 tsp. black pepper
1/8 tsp. kosher salt
1/2 tsp. sesame oil
One or Two Packets of Splenda (if needed, or to taste)

Grilled Asparagus
1 small clove garlic, minced
2 teaspoons finely minced parsley
1 teaspoon grated lemon zest
1 tablespoon extra virgin olive oil
1 pound asparagus, trimmed and tough stem ends removed
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
In a small bowl, combine the minced garlic, parsley and lemon zest
Make sure to season your grill grates with some oil so that the asparagus won’t stick.
Toss the asparagus in the tablespoon of olive oil, salt and pepper.
Grill for about 10 minutes, until golden brown but still crisp-tender.  Cook time will vary with the thickness of the asparagus.
Transfer to a platter and sprinkle with the garlic, parsley and lemon zest mixture.

Roasted Tomato and Garlic Spread (Serve as an appetizer with raw vegetables)
1/2 medium-size head of garlic
2 Tbsp. plus 1/2 tsp. extra virgin olive oil
1/4 tsp. kosher salt
1/2 tsp. black pepper
1 pound grape or cherry tomatoes, cut into quarters or halves if very small
2 tsp. minced flat-leaf parsley
4 fresh basil leaves, cut into thin strips (about 2 tsp.)
Preheat oven to 400 degrees.
Cut the head of the garlic in half horizontally.  Place the garlic on a piece of aluminum foil.  Drizzle with 1/2 tsp. olive oil and sprinkle with a pinch of salt and pepper.  Wrap the garlic tightly in the foil and place on a large baking sheet.
In a medium bowl, stir together the tomatoes, 2 Tbsp. olive oil, the salt and pepper.  Spread the tomato mixture in a single layer on the baking sheet with the wrapped garlic.  Place in the oven and roast for about 30 minutes, until the tomatoes start to brown.
Remove the tomatoes from the baking sheet and place them in a small bowl.  Remove the garlic from the foil.  Squeeze the individual garlic cloves from their skins and add to the tomatoes.  Stir in the parsley and basil.

Recipes courtesy of fellow TSFL Coach, Josie Rudd

Ever feeling lost at the grocery store? Add these essential items to your grocery list and stock up your pantry with these convenient, wholesome foods to save time in your kitchen.

Grains

Fiber packed grains such as brown rice, whole wheat pastas, oatmeal, and low sugar cereals will increase satiety and help lower your cholesterol. They can be stored in an air tight container for up to six months. To stay focused, look for terms such as “whole grain” and whole wheat”.

Produce

Potatoes, winter squash, garlic and onions are low calorie and fat free. Do not peel these items until they are ready to be used to maintain longer shelf life. Roasting garlic and onions provide great flavor to many dishes without packing on the pounds.

Snacks

Choose nutrient rich foods that will fill you up. Granola bars, nuts, trail mix, and dried fruit will curb your hunger between meals. 100 calorie packs are also helpful when dealing with portion control.

 Heart Healthy Fats

Canola, olive, and nut oils are sources of good fat and are great for sautéing veggies and lean meats. They can store for one-two months. Nuts and peanut butter are also very shelf stable and are good sources of monounsaturated fats.

Cans/Jars

When buying soups and vegetables in a can, opt for low sodium ones (140mg or less per serving). Canned fruit is also a great alternative to fresh fruit and will last much longer. Avoid fruit packed in sugary liquids and heavy syrup, stick to natural juices.

Flavor

Dried spices add seasonings offer zest and great taste without extra fat ad calories. They also last up to six months! Thyme, oregano, cumin, ginger, rosemary, and basil are some excellent examples. Low sodium soy sauce and vinegar lasts even longer and a big jar goes a long way.

Adapted from Southern Living ©2008

Picture Titles are Noted

Registered Dietitian Rosanne Rust was nice enough to send us a copy of her new book, “The Calorie Counter for Dummies”. I would highly recommend this book and I’ve already referenced it multiple times. This compact guide is small enough to carry around in your bag or leave in your car and is a great tool for those who frequent restaurants and fast food places or those who are constantly on the go. This guide provides the nutritional data for nearly 140 popular restaurants/fast food places! The book also begins with an introduction to dietary guidelines for certain nutritional disorders such as heart disease, high blood pressure, high cholesterol, diabetes or general weight loss. Rosanne also lists the best menu options for each of these conditions.

This is a great book for anyone who is looking to keep track of their dietary intake and those who want to have a healthy balance when eating out!

“Diabetic Meals In 30 Minutes Or Less!”
Author: Robyn Webb
 

If you’re looking for an easy guide to preparing meals that are healthy for diabetics, this book is a good choice. Not only does it give some good ideas for how to begin meal-planning, it contains information on organization and also has some helpful time-saving tips for meal prep.
 
Here’s a couple examples of the recipes you’ll find in this book:
~Mediterranean Seafood Pasta
~Chicken Marsala
~Southwestern Chicken Salad
~Baby Red Potatoes with Fresh Herbs
~Triple Cabbage Delight
~Glazed Fruit
 
For all you carb-counters out there, you’ll find nutrition facts with each recipe to help you stay on track with your meal plan.
This book is available through the American Diabetes Association. You can find it on their website, www.diabetes.org.

Written by Annie Thorp, RD

I am a huge fan of black beans, but I get bored just always boiling them and serving with rice. I found this recipe for a creative way to serve these protein-filled goodies and wanted to share them with all of you!

 Cuban Black Beans and Rice

 Ingredients

• 1 pound dry black beans
• 8 cups water
• 1 large green onion, chopped
• 3 green peppers, chopped
• 1 clove garlic, chopped
• ½ cup olive oil
• ¼ pound ham bone (optional
• 3 bay leaves
• 1 tablespoon salt
• 1 oz white bacon
• 12 cups vinegar
• Raw chopped onion

 Instructions

• Soak beans in 4 cups water overnight, after washing them thoroughly.
• Keep the water for cooking ad add 4 more cups of water.
• Fry slightly the onion, green peppers, and garlic in olive oil.
• Combine all the ingredients except vinegar.
• Cook on stove with low heat until beans are tender ad the liquid has thickened (3-5 hours)
• Serve over rice with vinegar and raw chopped onion.

Recipe from cooks.com

Annie Thorp, RD found this  great article with information that  is a great motivator for exercise! We thought this would be good incentive for clients! Let us know what you think.

Calories Count

In February, a two-year study of more than 800 overweight adults showed that people can lose weight if they reduce calories, regardless of the percentages of fat, protein and carbohydrates in their diets. The study, by researchers from the Harvard School of Public Health, the Pennington Biomedical Research Center and the National Institutes of Health, was published in the New England Journal of Medicine.

Some foods are more “addictive” than others because they have a bigger effect on the brain chemicals that control the “reward” circuits in our brains. From a neurobiological point of view, sweets, fats and salty foods make us want to eat more of the same, as Dr. David S. Kessler, the former head of the U.S. Food and Drug Administration, makes clear in his book “The End of Overeating.” Obviously, eating more leads to weight gain.

And what about the question of whether exercise increases or decreases appetite?

Exercise can suppress appetite, says Dr. George Blackburn, associate director of the Division of Nutrition at Harvard Medical School, because it triggers not only the chemical dopamine, which governs the brain’s reward system, but also endorphins, those feel-good brain chemicals. These substances act on the hunger and satiety areas of the brains for as long as four hours afterward. “You don’t need cigarettes or drugs or food, all those things in the pleasure areas of the brain, because exercise has already activated them,” says Blackburn.

A review article in 2007 from researchers at Tufts University also concluded that there is a “spontaneous reduction in hunger associated with participation in exercise.”

Psychologically, as opposed to biochemically, some experts theorize that exercise might lead people to believe they can reward themselves with treats afterward or that they may be tempted to be less active for the rest of the day. And some studies, says Evans, do suggest that if you exercise, say, for 40 minutes a day, you will “then compensate by decreasing how active you are at other times of the day, leaving total energy expenditure unchanged” or that you might reward yourself with food. But other studies say both of those theories are wrong.

Take your time

What we should be focusing on is eating slowly, which does control intake. “It takes about 20 minutes for food to get digested and formulated into hormones for your brain to know what you did, to get that signal to the brain,” says Blackburn. If you wolf your food, you’ll finish your second helping before your brain has registered your first.

An important caveat is that even rigorous diet and exercise may not work for everyone. If you’re seriously overweight or obese, the hormones that stimulate appetite can work against you when you diet severely. Bariatric surgery — such as the “stomach stapling” operations — may be considered.

Chicago Tribune

Tuna is an excellent source of protein and omega 3 fatty acids. The fatty acids have been proven to help reduce the risk of coronary heart disease and renal cancer. It is also a very good source of niacin, which maintains normal blood circulation and phosphorous, which impacts blood health. Tuna is also low in fat and calories making it a great substitute for meat and dairy products that are high in dairy. Here are some great ways to use tuna:

 1)      Simple Snack

• Mix 1 can of tuna with 1 tablespoon light mayonnaise and 2 tablespoons prepared hummus.
• Serve over crackers.

2)      Tuna Melts (serves 2)

• Prepare 1 can of tuna with 1 tablespoon light mayo.
• Spread over 2 slices whole wheat bread and top with a slice of part skim cheese.
• Melt under the broiler until cheese is bubbly and top with other 2 slices of bread.

 3)      Stuffed Potatoes (serves 4)

• Prepare 1 can of tuna with 1 tablespoon of olive oil and 1 cup of frozen and thawed peas.
• Stuff into 4 Russet potatoes that have been baked at 400°F until tender.

4)      Easy Tuna Burgers (serves 4)

• Make tuna burgers with 2 cans drained tuna mixed with ½ cup bread crumbs, 2 eggs, ½ cup chopped scallions, sea salt, pepper, and hot sauce to taste.
• Form into 4 patties and brown over medium heat (about 3 to 4 minutes per side) in 4 tablespoons extra virgin olive oil.
• Serve on 4 buns with pickles.

5)      Tuna Stuffed Avocados With Tomato Slices (serves 4)

• Mix together in a bowl, 2 cans tuna, 1 large red apple chopped, ¼ chopped yellow onion, ½ cup chopped walnuts, and ½ cup light mayonnaise.
• Cut avocados in half lengthwise and remove pits.
• Top each avocado half with a scoop of tuna salad.
• Serve with tomato slices and a whole wheat dinner roll.

Recipes from 365 Everyday Value©

Check out this interview with one of our successful clients, Paul Evans! His weight loss journey led him to complete the Susan G Komen Race for the Cure! Congratulations Paul!

Starting Weight/ Current Weight: 392/ 361

What have been the keys to your success?  (Do you keep a food log?  Do you count carbs or calories or portions?)

The key to my success is knowing I can not do this alone and getting support through my nutrionist, TSFL support group, and actually trying to stick to it and follow the advice of my nutrionist it seems that weight comes off when I stick to the program. Also I found out I seem to do better when I have to work toward a goal. (Example: walking a 5k, or traveling on an airplane, or aiming for smaller clothes)

Is there any specific information that you were taught from your dietitian that “hit home” or aided you in your weight loss process?

The biggest thing that I have learned through the TSFL/ Medifast program is that “If normal eating got me overweight, I can never go back to normal again, and now I have to create a new normal to get and stay at optimal health.

What is your exercise routine?

I try to include a variety of different types of exercises. My favorite is water aerobics, Yobics (a combination of yoga and aerobics), and Jason’s Fit Kitchen (which is a website or you tube 10 minute workout), and just walking and other workout video’s

Have you seen health benefits from your progress?

I have more energy during the day. My clothes are getting bigger because I’m shrinking. Hopefully, by the end of summer when I go for my next Doctors visit I’m hoping if I lost more weight to be off my Diabetic medication Metformen.

What has changed in your life since you have lost weight (i.e. clothes sizes, energy levels, activity abilities, aches/ pains, etc?)

When I plateau the clothe-o-meter is a good reminder that my clothes are getting to big. I’m discovering a new like for healthy eating. My co-workers have noticed my energy level go up at work and I’m getting people noticing me more and making healthy comments about size now.

What keeps you coming to your appointments?

I know I can not do this by myself and I need the support of others.

What is the biggest change you have made in the last year?

The biggest change since losing the weight is that I was able to do a 5k (which is 3.2 miles) and I was able to walk it in 1 hour and 40 minutes. I did the 5k for Susan G Komen Race for the Cure.  June 5, 2010

What advice do you have for those seeking weight loss?

Realize that your weight is not your fault. The food industry has manipulated the taste of food so you will eat more than you need. Also, you can not get to your goal with out support.  Than if normal eating got you over weight, you have to find a new normal.

Additional comments (Please tell us about your race! We think this is amazing!):

When I started out the TSFL food program one of the things I noticed I had to do was to set goals in small stages. When I noticed the weight coming off and more than I have ever lost plus losing clothe sizes I decided one of my goals was to walk a 5k when I got close to losing my first 50lbs. I shared this goal with my family and they have been my biggest support system.  Than with perfect timing in setting my goal RBA came up with 5 day a week 30 minute a day exercise challenge which got me even more motivated for the 5k.  My initial fundraising goal was $125 which I got in about 2 days so I raised my goal to $500 and I was able to meet and exceed that goal by raising $616 for the Susan G. Komen Race for the Cure.  The night before the race I was so excited like the day before going to school for the first time or knowing it was almost Christmas morning I could not sleep the night before the big day. As I approached the first mile maker I noticed that there were short cuts to the finish line and I also though I’m only at the first mile I thought I was half way done with race.  It took me 40 minutes to get that first mile but I told myself I had to press onward to goal I said I was going to achieve. My brother and brother-in-law who ran the race came back to meet for the last mile to encourage me to finish the race. I could not have done it with out my family supporting me that day and meeting my mom at the finish line was a major accomplishment. I was in pain but it was well worth it to realize I can only take one step at time to finish the race and the pound will come off one pound at time when I’m focused on the finish line of being at my optimal health.

At Rebecca Bitzer and Associates, we are very passionate about helping our clients to acquire all of our vitamins and minerals through real food. Sometimes, this is not always possible but here are some great example of how it can be!

According to a pair of abstracts presented at the Experimental Biology meeting on April 26 and 27, dairy foods were found to be not only the top contributing food category of calcium (providing 38.6 percent contribution to overall intake) and vitamin D (52.3 percent), but also the second and third highest sources for phosphorous and potassium, respectively.  In addition, dairy foods were found to be the top contributors of vitamin D in the diets of children 2-18 years old (68.1 percent contribution to overall intake) and adults 19 years and older (46 percent).

In another study published in the May issue of the Journal of Child Nutrition & Management, researchers found that the visible addition of cheese to various menu offerings may help increase the consumptions of fruits, vegetables and whole grains compared to when cheese is not paired with them.  The study found that as children move into adolescence, dairy foods may be a way to help increase their consumption of the Food Groups to Encourage as defined by the Dietary Guidelines.

In the April issue of the Journal of the American Dietetic Association, a new study found girls that drank soda at age 5 had higher subsequent soda consumption and lower milk intake in later years.  This resulted in a higher consumption of added sugars and lower intakes of protein, fiber, vitamin D, calcium, magnesium, phosphorous and potassium from ages 5 to 15 years, as compared to girls who did not consume soda at that age.  They found additional evidence that children need more parental guidance regarding consuming soda and other sweetened beverages.

These studies further support the idea that choosing nutrient-rich foods, such as low-fat and fat-free milk products, first is the best way to build a healthy diet.