Author Archive

Kait Fortunato is a Nutrition Intern at RBA.  She began working part time while earning her BS in Nutrition & Food Science at The University of Maryland.  Kait is now in the process of completing her Dietetic Internship accredited by the American Dietetics Association and working as a Nutrition Intern here at RBA. Kait blogs, runs our TSFL group, does mini counseling sessions, and provides nutrition analysis services.  She specializes in sports, family, and pediatric nutrition.  Kait also plans to guide supermarket tours and pantry makeovers.

Debi Zvi had the pleasure of interviewing Kait and got the inside scoop about her views on how she can best help our lovely RBA clients.

What do you like most about blogging?
I really like reviewing new, healthy products for our clients to try. I also love to blog about new promotions going on in our office. Blog writing is wonderful because it allows for conversation with our clients whom I don’t get to see everyday. My favorite blogs to write are about our successful clients.

Why do you think TSFL is so successful for our clients as opposed  to other weight loss methods?
TSFL is the best weight loss program because it is a convenient, structured, healthy method of weight loss complete with all essential vitamins and minerals. It is also extremely easy to follow, especially for people who have full time jobs or travel often. Medifast can also be individualized to a particular client, serving nursing moms, seniors, teens, and people with diabetes or gout. Medifast also teaches changes for life, focusing on eating portion-controlled meals throughout the day and eventually initiating a transition program to help clients maintain success.  We use it as a tool to give people structure and simplicity to get them started on lifestyle changes while being closely followed and coached with face to face appointments and/or telephone coaching.

What kind of clients do you think mini sessions work best with?
Mini sessions are a great chance to come meet us and see what our office is all about.  It is ideal if you are unsure whether nutrition counseling is right for you. We can give you a general idea on how to manage diabetes, high cholesterol, high blood pressure, or initiate weight loss. We provide a quick overview, handouts, and specific goals to help you stay on track.  When you are ready to delve more deeply into lifestyle changes, these clients are referred to one of our Registered Dietitians for medical nutrition therapy.

What is the value of a mini session if you are not sure you are ready to make a lifestyle change?
Mini sessions are great for these people because they can hear a short hand version of the information and get a feel for how a nutritionist can help them without spending a lot of time and money. They can receive handouts and necessary information to move forward when they are ready to make a change.

What are your top 3 tips for grocery shoppers?
1) Shop the perimeter of the store. Processed foods are located in the center aisles and your fresh ingredients are on the outsides.  Rather than always looking at the nutrition label,  check the ingredients list. The fewer ingredients the better and for breads and grains make sure the first ingredient is whole wheat.
2) Try frozen and canned fruits and vegetables if your favorite items are not in season. These items have the same nutritional value and they last longer. Make sure canned items are packed in their own juices rather than heavy syrup.
3) Plan ahead. Plan your meals, take inventory of what you have and make a list. It is easy to get distracted in the store with new items or unhealthy options.

What is a tip you would give families to apply during meal times?
Make meal times a positive atmosphere. Don’t punish children with no dinner or reward them with dessert. Introduce one new item each week and have your kids help you make it. They will be more likely to try something if they are involved in the cooking and preparation.

Please explain diet analysis for clients.
This would require a 3-day food record (2 week days and 1 weekend day) which I would analyze using diet analysis plus software to see what food groups/nutrients they are lacking or overeating.

What are some easy to follow sports nutrition tips for the low active to moderately active client?

• Stay Hydrated: Dehydration is counterproductive to enhancing athletic performance. Minor dehydration impairs concentration, coordination, and reaction time.  Additionally, it reduces stamina and compromises the body’s ability to resist disease. You need to drink at least half of your body weight in ounces of water per day.  For example, if you weigh 150 pounds – you must drink at LEAST 75 oz of water per day.  1 L = 33 oz
• Do not waste your workout: Have a pre-workout snack and a carbohydrate or protein for recovery after intense workouts for optimal nutrition. The best pre-workout meal is one that works best for the individual and is not digested too rapidly, such as trail mix, a banana with peanut butter, oatmeal, or a fruit smoothie.
• Everything Counts: It’s not just what you eat right before a workout or performance, or even the day before. Your body depends on energy stores to help power you through a workout. Everything you put in your body is used in some way. I can help you determine what to eat on a daily basis, the day before a workout, the morning before a workout, and after a workout.
• Eat Real Food. To date, no sports medicine organization has recommended the use of creatine in individuals under the age of 18. Some studies also have shown that fewer that 20% of people respond to creatine supplementation. Inappropriate use is common, and may result in: decreased appetite, stomach discomfort, nausea and higher rate of injuries. Nutrients found in real food will give you all the energy and fuel you need to excel as an athlete, its just making sure to eat the right kinds!

How will your services help the client?
Once your health is under control you can have the power to succeed in other areas of your life. Eating smart and healthy will give you the confidence to excel as a mother, businessman, athlete, college student, or wherever your dreams may take you. I can give you the tools you need to be successful for life, not just temporarily. Good nutrition can allow for better sleep, work efforts, energy in your social life, and the ability to enjoy a long, powerful life. There is no “one plan fits all;” so I can individualize your nutrition counseling based on your goals, lifestyle, and time constraints. Feel strong, positive, and healthy with the help of RBA!

“He who has health, has hope. And he who has hope, has everything.”
-Arabian Proverb

Thanks Kait for sharing all this great information with us!

Contributed by Debi Zvi a nutrition student at RBA

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!

Many of you know, we have a Registered Dietitian in our Columbia Maryland office. Business has grown exponentially since we opened this office in the Fall of 2009.  As a result we are happy to announce that we have added more office hours in Columbia, Maryland.  Follow the link for our Columbia Office location and updated hours of operation.

Rebecca Bitzer & Associates is proud to announce that one of our Registered Dietitians, Kathy Kendall, MS, RD, LD, CLT had a paper accepted for publication in the prestigious American Dietetic Association publication, “Women’s Health Report” (Winter 2010).  This article summarizes  the link between food sensitivities and several health conditions.  The LEAP program offered in our office can identify these food sensitivities.

For more information on LEAP food sensitivity testing available at our office, please review our Food Sensitivity Testing web page.

Bobbi, Shelley, Rebecca, Kathy, Annie and Cameron on a Monday after our staff meeting. We are planning lots of fun, new programs for the rest of 2010!

See details about each of us on the Meet our Registered Dietitians page of our website

http://www.rbitzer.com/about/meet-our-dietitians/.

Thanks to Ron Wilkinson for taking this photo of us,  PhotoByRon@gmail.com.

Special kick-off celebration on Saturday the 27th.

I will attach the link for more info. Please consider joining the team and continuing this quest to stay active!

Start right now by clicking here! http://www.stayactivehowardcounty.org

You can email me for more info – sarahbcostello@gmail.com

Our Team Code is: RB&Assoc.

Get Active Howard County is a FREE Howard County community wellness initiative. We invite you to join our team. This is a county-wide initiative to promote healthy lifestyles in our schools, businesses and community. It doesn’t matter how physically fit you are. This program gives you an easy way to get started and join the entire community in making wellness a priority for the next 10 weeks, (March 27th – June 6th)
It all starts with the big Get Active Howard County Kick-Off at Columbia Association’s Supreme Sports Club on Saturday March 27th. (Details to come)

You can sign up right now! It’s easy, it’s fun and it’s FREE.
Go to: http://www.GetActiveHowardCounty.org
Step 1: Click on Sign Up
Step 2: Input your information and our team code where requested.

Check out the Online Calendar. Find out what’s happening in and around Howard County. There is no right way to participate. The calendar will provide us with opportunities every month to get physically active, receive free screenings or attend wellness related educational workshops and events. We can also include our own activities, programs and events. All of your physical activities count toward your personal point totals as well as our team totals. Stay on track and you will have the chance to receive incentives and win prizes.

Wednesday, April 7, 2010
Time: 8:00am – 11:00pm
Location: Across the Country
Description
You are invited to join the American Heart Association as we celebrate National Start Walking Day, on Wednesday April 7, 2010.

Each year, the first Wednesday in April is designated National Start! Walking Day – a day when Americans nationwide come together to put on their sneakers as a show of support against the No. 1 killer of Americans today – heart disease. We encourage everyone to celebrate the day including those in the workplace. Each year, hundreds of thousands of companies and employees will lace up their sneakers to walk against the No. 1 killer of Americans today – heart disease – but also kickoff a new, healthier way of living.

Here is an interesting comparison of destructive thinking which leads to overeating vs a more gentle approach to eating which helps develop skills of intuitive eating. Your nutritionist can help you identify, learn and practice healthier ways to deal with food to prevent overeating.

…read more on Recipe for Overeating