Feb
With so many choices at the grocery store shopping can become overwhelming and confusing!
Join us for our February Grocery Store Tour
February 25th 12-1pm
Cost $30
Contact us at admin@rbitzer.com or call (301)474-2499 to sign up!
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Jan
Losing or gaining weight takes determination and support, but what happens when you reach your goal weight? It is very easy to get back to where you started. Here is this week’s Quick Nutrition Video: How to Maintain Weight.
What are your tips for weight maintenance? What is your biggest struggle when trying to maintain weight?
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Jan
By: Amy Bortnick
- ½ cup egg beaters
- 1 reduced fat cheese stick
- As many veggies as desired
- Deli style 100% whole wheat sandwich thins
- 1 Tbsp peanut butter
- a sprinkle of cinnamon
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Jan
By: Kathy Kendall, MS, RD, LD
When I was asked to review this book several months ago, little did I know what a life-changing impact it would have on me! After reading through it and putting its guidelines into practice (along with taking a key dietary supplement), I have, at last, become IBS free after 12 years! See my story detailed here.
This recently published book details the new and exciting approach being used to treat Irritable Bowel Syndrome (IBS) called low FODMAPs, which, by the way, is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. Essentially these are fermentable carbs in our diet. Patsy Catsos, a dietitian who has lived through her own digestive illness, has written this fact-filled book designed to walk you through the low FODMAPs approach to find relief from your own IBS symptoms.
Chapters one and two help the reader decide whether the low FODMAPs approach is the diet for them by going through the symptoms of IBS. She encourages you to check in with your doctor to rule out any other causes of the symptoms of gas, bloating, constipation and diarrhea. She also strongly suggests consulting with a dietitian if you are dealing with any other health issues or if you are challenged by the meal planning aspect of following the diet. Following the low-FODMAPs diet can be challenging, especially when trying to balance it with other health conditions or diet needs.
Chapters three through six explain the diet itself. From FAQs to lists of low and high FODMAP foods, and an extremely helpful 7-day sample menu, Patsy takes you through the low FODMAPs diet in user-friendly, easy to follow steps.
Chapters 7 and 8 give the reader more information about malabsorption of carbohydrates, which helps the reader better understand how and why the diet works.
If you struggle with IBS, other gut disorders such as Crohn’s disease, colitis, reflux disease, or just have a challenging digestive system, you may well benefit from reading this book. To help you put the book to its best use, consult with our dietitian, Kathy Kendall, MS, RD, to help you sort out whether the diet is for you and how to get started! Your digestive problems will most likely become a thing of the past!
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Jan
As nutrition professionals, we believe in combining the right food choices and exercise to create an overall healthy lifestyle. For a unique approach to activity and personal fitness take a look at our interview with Christy Edwards of Aurora Fitness.
What lead you to your career as a personal trainer?
I started running in my first year of college. I’d always cared about nutrition. But it wasn’t until I discovered the incredible power of strength training that I knew I wanted to share the joys of being strong and healthy with others. My friends were tired of my constant talk of fitness and exercise, and told me to take my message on the road! I was certified in 1994 by the American Council on Exercise, and have been training people of all fitness levels ever since.
Where did the name “Aurora Fitness” come from?
For years, I’d heard people say things like “I blew it last night by having pizza and beer for dinner, so I might as well have a stack of pancakes and double bacon for breakfast.” But I believe every day, every meal, every minute is a new opportunity to make healthy choices. I named my business for Aurora, Roman Goddess of the Dawn. Aurora renews herself and flies through the sky every morning! I love the image.
What type of clients can your help?
I work with people of all fitness levels and ages. Currently my clients range in age from 26 to 74. I provide a safe and effective workout for beginners, a challenging change of pace for experienced exercisers, and occasionally a kick in the pants for those who need it! Safety and proper form are paramount for all.
What type of workouts do you provide?
This depends entirely on the individual. Some people are just getting started with exercise and healthy living and don’t know how to begin with cardio, strength, flexibility, and stress management. Others need to work on balance and improved mobility for daily life. Some have been working out for years and are simply not getting the results they want, and have no idea why. I have a fully equipped private studio, and can design personalized programs to suit individual needs and goals.
What are your tips for leading a healthy lifestyle?
Of course I have many! But the number one trick is planning. Plan your meals and snacks, schedule your workouts, and plan for your rest and down time. When we live life by the seat of our pants, going 90 miles an hour, everything falls apart. When we plan ahead, and know what and when we’re going to eat, and when we’re going to exercise, everything in life improves. Health, work, relationships, stress levels, everything.
What is your personal fitness story?
As a college freshman, many of my new friends had been runners in high school, and they basically dragged me along on a run one day. I was hooked immediately. Eight years later, after my fist son was born, I started working out with a strength training video (yes, a VHS tape) in my basement. I very quickly experienced an amazing change in muscular strength and endurance. My running improved and I lost my pregnancy weight in no time. Perhaps more surprising was the change in my confidence. I felt powerful and like I could face any challenge. And boy, did that come in handy with a newborn in the house!
My love of fitness and healthy living has grown from there.
Christy is offering a special deal for RBA clients, 3 sessions for $165 (normal rate is $195)
Contact Christy for more information!
Christy Edwards
Aurora Fitness
www.facebook.com/aurorafitness
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Jan
Too busy to cook dinner every night? Trying to not spend a ton of money at the grocery store? Here’s how you can take 1 main ingredient and turn it into 5 new dinners.
1) Chicken
- Grilled chicken parmesan with mozzarella and tomato sauce
- Chicken stir fry with brown rice, broccoli, and sauce of choice
- Chicken paninis with spinach, roasted tomato, and pesto
- Breaded and baked chicken strips with buffalo sauce served over salad
- Chicken kabobs with zucchini, mushrooms, and peppers, marinade and BBQ on a stick
2) Ground Turkey
- Turkey Chili
- Turkey Burgers with carrot fries
- English muffin pizzas with spinach, cheese, and ground turkey
- Turkey meatballs with whole wheat pasta with basil and olive oil
- Italian turkey meatloaf
3) Eggs
- Sweet potato with spinach and egg scramble
- Savory omelete with goat cheese, spinach and onions
- Egg salad sandwiches made with light mayo and terragon
- Add hard boiled eggs to a Greek or Caesar Salad
- Quiche feta, salmon, and dill
4) Black Beans
- Healthy baked nachos with black beans, avocado, and salsa
- Mix with rice, veggies, and tofu for a vegetarian stir fry
- Make homemade black bean burgers
- Process to make a bean dip for veggies and pita chips
- Black bean soup
5) Salmon
- Make fish tacos with whole wheat tortillas, cabbage, and yogurt sauce
- Top with salsa and serve with roasted vegetables
- Make salmon cakes
- Teriyaki salmon with pineapple and snap peas
- Salmon chowder with vegetables
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Jan
24 Hour Access to individualized, trusted nutrition and personal training information.
“Developed by NBA Strength and Conditioning Coach, Michael Wenzel, CyberFit360 is a new and innovative online and mobile app fitness training system based on the principles of conjugate periodization. Conjugate periodization emphasizes improving multiple fitness components at the same time. While training with CyberFit360 one can expect improvements in flexibility, posture, cardiovascular conditioning, strength, and aesthetics all at the same time. CyberFit360 is based on time tested exercise philosophies backed by the most cutting-edge research, not the newest fads.
You won’t find any “cookie cutter” or “off the rack” workouts here. CyberFit360 is the world’s first and most powerful evolving training system that changes and adapts your workouts based on your progress and goals. Leave the thinking to us – simply work hard and follow the program and you will continue to improve!”
CyberFit360 is perfect for the busy person who is interested in receiving both nutrition and personal training information, from the comfort of their own smart phone or computer. Get trusted, individualized information and help achieve your health goals.
The Nutrition Portion is complete with:
- Registered Dietitian created meals with a break-down of protein, carbs, fat values and daily totals.
- Nutrient Summary that provides a comparison of actual nutrient values against goals for one date or a range of dates (averages).
- Grocery List of the required foods needed to follow each meal plan.
- Goals Tracker that shows changes in body weight and body fat over time in relation to weight goals.
The Training Portion includes:
- Athletic Regeneration Block- Specific muscle flexibility and joint mobility exercises designed to improve the way you move and feel, while warming up and preparing your body for the rest of your workout.
- Resistance Block- Weight bearing exercises designed to improve strength and muscle aesthetics while giving your body the biggest metabolic “bang for your buck.”
- Metabolic Conditioning Block-Various circuit style exercises and steady state cardio designed to improve your cardiovascular health and melt away those unwanted pounds of fat. Pick a light weight to start and you can always progress up from there.
For more information or to sign up, visit the website or email Kait Fortunato, kait@rbitzer.com.
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