Archive for February, 2012

Thank you to the kind woman who let us share her story with us, after working with RD, Bobbi Boteler.

“More importantly, I am writing to thank you. The reason it took me so long to write is that every time I wanted to I could not come up with the words to say. In the past few months, I have been intuitively eating, which, for me, is a tremendous joy! After years of deprivation and a lot of personal struggle, I enjoy the occasional cupcake, daily treats, cookies, and Michael and I live for pizza night each week. On my birthday, we went to one of my favorite pizza restaurants and I feasted on pizza and even a birthday cupcake. I eat until I am full and I am maintaining a weight of 115 pounds. After gaining the weight and now maintaining I feel better than I have in YEARS. For Michael’s birthday I made him a wonderful carrot cake and we enjoyed blowing the candles out together. These are just bits and pieces but, after months of cooking and eating enchiladas, lasagna, stir-fries, chocolate chip cookies, and everything and anything else my body wants, and enjoys, I am brought to tears just writing this message. I don’t even know how many calories I eat every day (and I don’t want to). I don’t measure food, other than the occasional measuring for cooking or baking. That feels great.

There are days I don’t eat enough veggies or fruits; there are days when I eat so many veggies I feel like a rabbit. All of those days I am happy, because I listen to my body and let it guide me along. I have no trouble maintaining the weight now. I do yoga two times a week and Michael and I go for walks after dinner. Staying active has changed my life.

I wanted to tell you how wonderful I feel before I get to the part that is hard to write, because it is very hard to put into words what you mean to me.

When I first came to your office, I thought being thin was the biggest accomplishment any woman could achieve. I thought being a size zero made me better than anyone who couldn’t starve themselves down to that weight. I thought I was beautiful because I was so freaking thin. Looking at those pictures of me now scares me, literally. Seeing you, a strong, beautiful woman, living a healthy and happy life was a true inspiration. Your advice and guidance and your support despite my numerous e-mails, questions, and freak-outs helped me through what was easily one of the roughest periods of my life. After my IBS diagnosis (which has improved after the thyroid medication) I cut down a lot on whole grains, and if it were not for all my time with you I would have freaked out. I ate what my body wanted and what made me feel better. I tried to supplement with veggies and fruits for fiber. It worked. My body guided me perfectly; now I put in a few whole grains here and there whenever it makes me feel good. I listened thanks to you, and that is just one example. On the nights we bake cookies and enjoy them together I think of you, and I smile. Not one time at a restaurant goes by without me thinking of my first tentative times eating out, and your reassuring words when I came to see you.

I try to help women around me realize the ills of negative body talk and a negative body image and I hope one day to be able to write a book or start a support group because I want to help someone the way you helped me.

I could never tell you what you did for me in words. That would be impossible. I want you to know you saved my life, and my sessions with you made it possible for me to enjoy a chocolate chip cookie again and even enjoy a veggie every once in a while

I eat to fuel my body and my spirit and I am happy.

The midnight snacks, the feeling strong and beautiful, the chocolate chip cookies, the restaurants, the ordering pizza, the inspiring others, the distaste for starved models and negative role model images, and the realization of the nutrition of food, and the need for protein, fats, carbohydrates, and taste-all of that happened in no small part thanks to you.

My parents moved here in the spring and I made a stand with my mother. I don’t compromise intuitive eating to the best of my ability and that feels good, and I can work with any food that is put before me to satisfy my body. “

Wise Weight Loss Tips from Joseph Miles

By: Amy Bortnick

Joseph Miles is a new member to RBA’s successful client’s club after loosing 20 lbs! Congratulations Joseph we are so proud of your personal accomplishment and devotion to a healthier lifestyle! Joseph generously shared some tips from his weight loss journey with our readers to spread encouragement and inspiration to stay healthy and live well!

Some of the key factors that lead Joseph to success included following a new diet where he focused on both the nutritional value of the foods he was eating and the timing of meals throughout the day. He found that if he chose foods that worked with his lifestyle and was mindful of the times during the day he was eating, he could avoid unhealthy food cravings. Some techniques Registered Dietitian, Kait Fortunato, provided him to guide in his weight loss included the basics of carbohydrate counting, watching portion sizes, and avoiding sugary drinks. Joseph is a role model exercising daily and incorporating a variety of activities into his routine such as, going to the gym, mountain climbing, and lifting weights.

Since losing weight, Joseph reports being able to sleep through the night, his energy levels are up, and his blood sugars have stabilized! We were so happy to learn his wife is very happy about his personal achievement and he has gained confidence and comfort with his health! When we asked what has changed in his life since losing weight, Joseph reports that instead of laying around all day after work he now enjoys going on dates with his wife! It seems he has truly improved the quality of his life through his weight loss journey!

Joseph leaves us with the advice that eating once a day is not enough, losing weight is about eating healthy throughout the day. He added that seeing a nutritionist truly helps and most importantly you must be strong willed and put your mind to it if you want to see results!

Thank you for your wisdom Joseph and congratulations on your wonderful achievement!

Written by Elizabeth Haaser, client has chosen to remain Anonymous.

Bobbi Boteler has been working closely with patients suffering from eating disorders for years, and is always thrilled to see them doing well. I recently spoke with one such patient who is in recovery from bulimia.

Since she was seven years old, food was her source of comfort. With a family who passed along anxiety over weight and mealtimes, and the stress of making presentations in school in front of what she perceived to be judgmental peers, she turned to binge eating to calm her down. She felt she had lost all control over her diet, and in college, she began purging after the binges, or would alternate with starving; “It was never a healthy balance.”

Despite the classic signs of the eating disorder bulimia, she never realized (or never admitted to herself) that she had a problem beyond a bad relationship with food. However, while on a mission trip in India, she was confronted with a culture that took her out of her comfort zone, and she was forced to acknowledge her eating disorder. “I felt guilty that people were starving there, and I compared myself to them.”

Following this trip, she encountered a number of therapists, none of whom helped much, and one who even gave her the misguided advice to “just join weight watchers.” It wasn’t until she met with a therapist that worked in the same Columbia office as Bobbi that she was able to get the help she so desperately needed.

Anxiety drove her to the eating disorder, and she felt similar feelings again when she thought about giving it up. She remembers thinking, “I don’t want to do this,” but is now grateful for the support and advice Bobbi has given her. One suggestion that Bobbi gave her was to tape affirmations up on her mirror, an idea she thought she couldn’t do at first, because she did not believe the words written on the slips of paper. But over time, she has learned to accept those words; she now believes in her self-worth.

There are still days that she struggles. She told me of how she once called herself a pig in a session with Bobbi because she had eaten something fattening. “Bobbi just asked me, ‘Are you pink? Do you live on a farm? Do you have a curly tail?’ And I thought it was silly at first, but the truth was that no, I was not a pig. I’m learning to stop calling myself names.” Bobbi used the same approach when her patient would exclaim, “I hate my legs.” Bobbi would ask, “What do your legs do for you?” The answers were plentiful; “I can swim, I can dance, I can hike.” Bobbi helped her to change the way she saw her body, and to help end the body bashing. She now uses this same technique to help friends. She suggested to one woman who she saw grabbing her stomach (“I hate my tummy”) to consider, “What would you say to a friend? You wouldn’t say the same things to a friend about their body that you would say to yourself.” She realizes now that you have to change the way you talk to yourself about your own body.  “I am finding that I am treating my body with self love the way Bobbi has modeled that for me.”

Another tool that Bobbi used to help her overcome her fear of turning in food journals was to write the words “nonjudgement zone” and highlight them on top of the pages.

Bobbi also introduced some abstract ideas, the first being of a “Tummy One” and a “Tummy Two.” Tummy One is a physical stomach, whereas Tummy Two is emotional, and no matter how much you eat, it will never be full. She had to learn to identify her hunger, and the type of hunger she was experiencing. Second, Bobbi spoke with her about constructing a toolbox, a go-to kit for times when she is feeling anxious. Her eating disorder had been the only thing in there, but she now fills it with prayer and deep breathing, as well as loved ones.

Just a week ago, her Great Aunt passed away after a battle with cancer that, despite chemo, left her spirits remaining high; she continued to enjoy life until the very end. That kind of attitude was inspiring to her, and she is now focused on the present. “It’s sad to think of all the memories I’ve missed out on, but I’m trying to just move on. It’s important to be able to look back to understand where you were and where you are now, but also not to get stuck.”

On the topic of the present, I asked her to tell me how she thinks she is doing. “I still struggle, but Bobbi has told me not to think of those days as relapses, just ‘hiccups.’ I have one foot in the door and one foot out.”

“Well, at least you’ve got the one foot,” I told her, and she laughed. Laughter has been a big part of her recovery, and she continues to find new things that she enjoys, including swimming and hiking. “I’m strong enough to carry myself!” she said, happily.

It takes a strong person to carry herself through an eating disorder. Luckily, there are people like Bobbi to help along the way.

If you or a loved one is struggling with an eating disorder, please contact our office. We would love to help you start your journey to recovery.

Thanks to the brave woman who allowed me to share her story.

By: Chelsea Davidson

This past Saturday, I had the pleasure of sitting in on a group discussion on Functional Medicine lead by one of our own dietitians, Kathy Kendall. Kathy’s passion for and knowledge of functional medicine came about simply by reading up on the topic, and she wanted to educate as well as learn from other RDs in the area interested in the same subject. Up until last weekend, I had only heard briefly of the concept of functional medicine, so I was excited when I was given the opportunity to sit in on the meeting and definitely learned a lot about the topic!

Kathy Kendall (center) and two guests at the meeting

So what is functional medicine anyway?! Functional medicine (FM), also called functional nutrition or integrated medicine, is a science-based field of healthcare that builds on the body’s natural capacity to heal. Functional medicine looks at the whole person and focuses on key areas that may contribute to disease if they are out of balance. Western medical practices typically focus on treating the symptoms of medical conditions, but functional medicine addresses the underlying cause of the condition, be it nutrient deficiencies, metabolic pathways that may not be functioning properly, digestive issues, detoxification capacity, lifestyle, psychological factors, genetics, etc. The powerful nutrients in fruits, vegetables, nuts, and whole grains along with other foods play a key role in healing our bodies and even reversing chronic disease using the functional medicine approach.

Kathy sees many clients at Rebecca Bitzer and Associates with migraines, IBS, fibromyalgia, and other health concerns who later find that they have food sensitivities or intolerances. After eliminating these foods from their diet, and sometimes adding other supplements and herbs, their symptoms disappear. No medicine required, just delicious nurturing food to heal your health issues!

Want to read more about functional medicine? Kathy recommends Clinical Nutrition: A Functional Approach by Jeffery Bland and Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion by Elizabeth Lipski. To set up an appointment with Kathy click here.

By: Dana Magee

As a student majoring in dietetics I have come to find out that there is much to learn that isn’t just found in the text books.  Sometimes it’s not just what you can find scribbled in your class notes, or what your professor has to say that teaches you the most about becoming a registered dietitian.  As I have witnessed working at RBA, learning is not only done inside the classroom.  Learning comes from every experience you have. This is also the case when it comes to nutrition education. Food is everywhere and every step of the purchasing, preparing, and eating can be a learning experience.  You have made the first step in visiting with your dietitian and learning about nutritious foods, health, carbohydrates, fats, portion sizes, sodium, nutrition labels and countless other things. At RBA you have the opportunity to get the individualized attention you need in order to find a nutritional approach for your diagnosis whether it be weight loss, diabetes, PCOS, digestive disorders, food allergies etc. But why not take your learning one step further?  By taking part in a Grocery Store Tour with the nutritionists at RBA, you can take what you are learning in our office and put it into practice at the supermarket.

As a participant in the tour myself, I found that it opened my eyes to things that I didn’t even think of before! From the way supermarkets are arranged, to food packaging claims, to the portion sizes of carb exchanges for people with diabetes. RBA’s own Kait Fortunato took us aisle by aisle explaining pretty much every item you could possibly have on your grocery list.  She gave us tips on what to look for and what to stay away from as well as pointed out brands that are healthier than others, and ways to shop healthy on a budget.  She explained what the terms “low fat” “low sugar” and “light” really mean and which ones are the best buy.  She was able to look at specific brands our clients are buying and go over the nutrition labels with them to explain the pluses and minuses of their favorite items and healthy alternatives when they were needed.

A current client of RBA, Kathleen, was one of the participants of this month’s Grocery Store Tour held at the local Greenbelt Safeway.  She has been recently diagnosed with diabetes and was seeking any and all information about her diagnosis and catering to her dietary needs.  Here’s what Kathleen had to say about the tour:

“Since recently being diagnosed I very much need all types of information.  I found it (the grocery store tour) to be very informative… it was great to see the products and read the labels… I had no idea until I saw up close and personal… It is great to have one on one time in the office but also great to see it in the store.”

Thank you Kathleen for taking part in the tour with us! If you would like to be a part of our next grocery store tour you can call to sign up by calling 301-474-2499 or emailing us at admin@rbitzer.com.  If you want to take another step in furthering your nutrition education you will be surprised by what you can learn from a grocery store tour with RBA! You will also receive a free Biometrics plan with your purchase.  This includes a two week meal plan, grocery list, recipes, and nutrient breakdown of each meal!

Date: Saturday, 02/25/2012

Time: 12-2 PM

Location: Safeway in Greenbelt

Cost: $30

By: Kait Fortunato, RD, LD

“The habits we form from childhood make no small difference, but rather they make all the difference”—Aristotle

Feel like your running a restaurant? Do you find yourself not looking forward to family meals? You are not alone. The author states that a survey concluded 85% of parents claim they have or have had a picky-eating child. Pantley goes on to explain what classifies a picky eater, and when it is time to seek professional help. It is normal for a child to not like all foods or eat similar food items every day, however it is important to pay attention to the growth of your child, sleeping habits, amount of energy, color and strength of the skin, hair, and nails, and bowel movements. These important things will let you know if it is time to get serious attention or if the picky eating is not doing any harm.

It is also important to note your child’s thought process surrounding food, including smell, texture, familiarity, control, and lack of wisdom regarding healthy food choices. The more you can understand what causes picky eating the easier it will be to overcome these issues.

Pantley stresses the importance of early food experiences and education; presenting as many different foods in different ways can help your child get a feel for different textures, smells, colors, etc. It is also important to talk about why each food is so good for your child, it can help you grow strong, run fast, see more clearly, etc. It is also important for your child to experience regularity around meals, serving meals and snacks at the same time each day, creating a positive experience, and calm atmosphere. The structured schedule helps your child learn the importance of meal times and helps them become comfortable with eating.

Children are also very impressionable at this age, and often look to adults for guidance in all areas of their lives, including food. Trying new foods yourself, sitting down to the table, being positive, and enjoying your food, will help your child learn to do the same things. Bring your child into the kitchen for preparation as well, allow them to experience the process from start to finish and explain what you are doing and why. The more the child is involved with the cooking, the more likely he or she is to try it themselves.

Pantley continues to go through some common food “rules” and explains which you should stick to and what rules should be broken. Tips include creating a healthy environment with accessible fruits and vegetables for snacks, and moving dessert like items and snack foods to the back of the pantry or refrigerator; allowing your child to practice being full and hungry and ignoring the clean plate rule; and provided healthy switches for some of your child’s already favorite food items, making the transition to other foods easier.

If you are struggling with a picky-eating child I would highly recommend this book. Not only will it provide tips and recipes, it will also make your feel more at ease.

For more personal guidance, come in for a visit where we can work with your family to make meal times enjoyable. Sessions include quick weeknight meals, eating on a budget, talking to your children about weight, picky eaters three bite club, and much more.

By: Amy Bortnick

“Knowledge is power, but enthusiasm pulls the switch.”- Ivern Ball

Maintaining or achieving a healthy weight is product of balance between your diet and exercise routine.  Our bodies’ function on an energy balance; if you burn more calories than eat you than you will lose weight and if you eat more calories than you burn than you gain weight. However, everyone is built differently and the amount of calories one burns in a day is impacted by genetics and body composition in addition to exercise.

One way to find out just how many calories your body burns  in one day  is to measure your resting metabolic rate (RMR) or the amount of calories your body burns on basic survival functions like your breathing and blinking your eyes .  The RMR can be measured through a breathing test by sensing and calculating the ratio between oxygen consumed and CO2 released in about 10 minutes!

Registered Dietitian, Kait Fortunato and I are traveling to gyms and health centers in the Washington D.C. area measuring RMR’s to provide people with knowledge needed to help them achieve their target weight goals.  I believe that providing people with more knowledge about how their body functions will help motivate people to strive for the proper balance between diet and exercise and eliminate frustration and confusion when it come to weight loss.

Call or Email Kait to set up a deal at your gym’s location. We are currently running a deal for a RMR and Meal Plan for only $50 for gym members (normally priced at $175).  We truly value combined nutrition and fitness information.
Kait@rbitzer.com
301-474-2499

With so many choices at the grocery store shopping can become overwhelming and confusing!

Join us for our February Grocery Store Tour

February 25^th 12-1pm

Cost $30

Contact us at admin@rbitzer.com or call (301)474-2499 to sign up!