Exquisite Self-Care

By: Kathy Kendall, MS, RD, LD

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

christy@aurorafitness.net

www.aurorafitness.net

www.facebook.com/aurorafitness

By: Kait Fortunato

Ever find yourself lost in dreams and goals? Wishing for something but unable to realistically attain in? Sometimes we all just need a little motivation, not a long winded speech or paragraphs about creating your goals, rather a special reminder that is important to you and your specific dreams. Mental Blox is a community of people just like you, striving to stay motivated and dream big.  Mentalblox.com is a great resource for inspirational blogs, motivational tools, and people just like you. Whether you want to “Get Hired”, “Get Fit”, “Get out of Debt”, “Get Clean”,  Get Thinner”,  “Get Rich”, “Get Well”, “Get God”, “Get Cool”, “Get Bully Free”, there is a place for you at MentalBlox. The best part is the actual “Blox” that you can order with inspirational words associated with your goal. Just looking at it each day makes me feel empowered to achieve both smaller tasks and reach for bigger dreams. Words like empowered, inspired, gratified, clean, confident, reach out to me and make me realize all the great success and all the things I hope to accomplish.

By Elizabeth Haaser

If you are someone who believes they are constantly failing at dieting, Evelyn Tribole and Elyse Resch would most likely ask you this; “Is it you, or really the diet that is not successful?” For 2012 and a new year, why not try a genuinely new approach to weight loss? Their book, Intuitive Eating, offers a non-diet plan for losing weight and, more importantly, to freeing oneself from food’s control. This liberating (and very popular!) method stresses the importance of listening to your body, its hunger cues, and learning the difference between physical hunger and everything else. By first identifying what type of eater you are and then following their 10 Principles, this program can help you to get to your body’s natural weight- one that is neither bloated from the abuse of too much food, nor starving from the lack of proper nutrients.

The Three Types of Eaters

Tribole and Resch categorize eaters into three personalities: The Careful Eater, The Professional Dieter, and The Unconscious Eater. They give a description of each and explain the problems that come from all three. I personally can think of several people who might fall in one of these categories, and I think their diagnoses are spot-on. Food problems are not as unique as we all might think- there are patterns, cycles, and forever-failing diets. Luckily, there is also intuitive eating.

The Ten Principles

Chapters are broken up by principles, all of which speak right to the root of the problem and guide you to mending these, rather than blindly offering quick-fixes like most diet programs do. Some of the principles include Reject the Diet Mentality, Make Peace with Food, and Respect Your Body. For anyone who is fed up with dieting and just wants to have a normal relationship with food, I would strongly suggest picking this up. Here at RBA, this book and this method are frequently used with patients.

Also, look for their new book coming out, and check out their awesome website!

If you are looking to practice this way of eating, schedule a visit with our Mindful Eating Specialist, Bobbi Boteler, who works with helping clients learn to recognize and trust their intuitive eating. Working with a person face to face will help make these concepts easier to implement, especially if you are a chronic dieter, it may take awhile for you to get comfortable with this new way of thinking. Read more about Bobbi on our website.

By Elizabeth Haaser

Sarah Costello happily shared with me that her latest BMI calculation showed she is no longer morbidly obese, and this is a huge milestone, considering she says she has been overweight, obese, and then morbidly obese for her whole life. Specifically, Sarah says she began struggling with weight as early as elementary school, and did not begin to change her lifestyle until her 30^th birthday.

A few weeks before turning 30, Sarah started meeting with Bobbi, one of our wonderful RDs at Rebecca Bitzer & Associates. With her encouragement, Sarah began training for and later completed the Baltimore Half Marathon, but it was only after running this race a second time that Sarah had her “ah-hah” moment. She had previously made a goal of cutting her time by 30 minutes, but after an injury, she was unsure if she would be able to do this. However, she not only met her goal, but surpassed it, and beat her previous time by 37 minutes! “I was excited! I think that success gave me a boost of confidence that I could set goals and reach them!”

Since her “ah-hah” moment, Sarah has not slowed down. In fact, she is now training to complete a triathlon, which will be her second after finishing the Iron Girl this past August, and will also do a Half-Full Olympic next year. She has the support of a team, the members of which often believe in her capabilities more than she does; their insistence that she can go out and complete these unbelievable races push her and build her confidence.

So how did Sarah go from a morbidly obese woman to the fitness machine she is today? Sarah credits a dedicated exercise regiment and something unique: taking a picture of her fridge every Sunday. Sarah began doing this in order to show Bobbi what she had prepared for that week. This now continues to encourage her to stay accountable for cooking healthy meals in order to take the best care of her body. Even though Sarah is currently on her “off-season” in terms of races, she still swims every Thursday with her team, and continues to go for walks despite her hurt knee. “Just because you’re injured, that doesn’t mean you can’t move and exercise. There are lots of different types of exercise options and so many modifications if needed. Before, I used injury as another excuse. Now, it may limit what I can do, but it doesn’t stop me.”

I also asked Sarah if she had any advice to give our RBA family for staying healthy over the holiday season. She suggests writing down your goals and posting them somewhere visible. Be realistic in that you might want some treats at a party, but go into every event with a game plan. Don’t let the winter weather be an excuse for not moving! Get to the gym or watch a workout DVD at home. Finally, Sarah shared that she created a poster for her 2012 goals; the pictures included some of her niece and nephews, races she is signed up for, and inspirational quotes. Sarah reminds herself often of all the people who are on Team Sarah- those people that will continue to support and push her throughout her journey. Take it from a true champion; “There are a lot on your team, too! You. Your RD. Me.”

Check out one of Sarah’s favorite recipes!

“I didn’t have parsley and I don’t do garlic. I didn’t have bread crumbs so I crumbled up my own piece of bread. I made the meatballs, baked them for 15 minutes and then put them in the Crockpot for 2 hours with the tomato sauce! They were delicious!

I think the key is to just go for it! Give it a try. If it turns out: awesome. If it doesn’t, think about how you could make it differently.  Explore the website above. Look up other recipes.  Try new things.”

By: Amy Bortnick

Holidays are a time to cherish family, friends, and all the wonderful gifts we’ve been given in this life. It is a time to focus on the positive and to express generosity to our loved ones and those less fortunate. However, holidays can also be a source of anxiety and become overwhelming for those struggling with an eating disorder. The key to a happy healthy holiday is planning, preparing, and staying mindful.   Focus on positive details that will minimize stress, anxiety, and fear associated with parties, meals and gatherings. Here are some quick tips to make the most of a wonderful time of year.

1. Allow yourself to focus on celebrating and spending time with family instead of counting calories and excessive thoughts of food
2. Keep a journal, before going to a party write down why you are going what you will focus on at the party and reflect on your entry after the party.
3. Avoid good food bad food talk
4. Be aware of your stress level and do not overbook your schedule. Choose the events that mean the most to you and allow time for yourself to relax.
5. Stay connected with your treatment professionals; work with them to carefully balance meals in advance. If you regularly attend supports groups keep going and seek strategies for the holiday season.
6. Before a holiday event consider calling and asking the host what foods will be served and if it is necessary bring along safe foods.
7. If you’re feeling up to the challenge let holiday events be an opportunity for progress. Practice a three-meal-a-day schedule. Do not go to a holiday meal hungry with the plans to skip meals in preparation for a larger one.
8. Surround yourself with people who have healthy relationship with their food, their body, and their weight. Try and bring a trusted friend to holiday events if you can.
9. Keep lines of communication open and involve your family and friends in your challenges, victories, and goals.

At Rebecca Bitzer and Associates we advocate for complete health for our clients, including medical, mental, and physical. Along with nourishing your body with healthy food items, we also encourage some type of activity most days of the week. One of our close friends, Gary Siegel, owner of Fitness Matters, holds these same ideals and we asked him to share with you some tips and information on staying active this season.

1) What lead you to your career as a personal trainer?

I was overweight as a child and started weight training and running in my teen years and fell in love with EXERCISE! Then I wanted to teach others about fitness and a career was born

2) What is the mission of Fitness Matters?

“Where our Passion leads to your Results”

3) What type of clients can your help?

We have worked with everyone from anorexics, bulimics, gastric bypass, morbidly obese, brides, athletes, seniors, kids……..everyone!

4) What are your tips for success?

Walk the talk….exercise at least 5 days a week  with some kind of activity, and match that with a healthy eating plan. A Registered Dietitian is a huge help!

5) What is your personal fitness story?

Growing up as an overweight child, I learned in my teen years to fall in love with exercise. I ran for 25 years, power lifted, body building, and various team sports, both playing and coaching.

6) Do you have any holiday events or deals coming up in the next few months?

Gift cards are available, and make a great holiday gift.  We are also in the process of creating a running club to train for a 5K with a combination of personal training and nutrition! We also have a program for young athletes (ages 6-17) starting in January

For the month of December, if you are a member of Fitness Matters, you can also receive a Discounted Metabolism Test and a FREE Meal Plan throughout the month of December. This complete deal is only $50 (normally $175).

Thanks Gary! For more information about Fitness Matters and to get information about upcoming classes, check out their website!

BY: Casey Lehner

“Full recovery is possible and there is always hope!”

With a goal to spread eating disorder awareness throughout Maryland, Eating Disorder Network (EDN) of Maryland continues to make a difference in the lives of not only those individually suffering, but also in the lives of the families, friends, and parents.  EDN Maryland is improving the lives of many with a mission to spread the word that recovering from an eating disorder is possible!

EDN Maryland was created in June 2007 by a group of professionals, clinicians, parents and family members.  I had the joy of speaking to the founding director and president of EDN Maryland, Sharon R Peterson, LCSW-C, to learn more about her passion for helping those recover from eating disorders and the support network EDN Maryland provides.

Can you tell me how the vision for EDN Maryland began?

When I moved to Maryland, I discovered there was not any community, non-profit organizations available for eating disorder information and support group connections.  Without these resources, many individuals can suffer in silence.   I, along with parents, students, clinicians and other health professionals saw the need to provide an opportunity for education, support and community outreach for eating disorder awareness.  We began EDN Maryland to bring an opportunity for greater understanding about the significance in support and spread the good message about recovery for those dealing with eating disorders.

What tips can you provide to friends/family members who have a loved one struggling with an eating disorder?

I encourage family and friends to be direct, open and supportive.  If the person is a child, it is essential for parent involvement.  A valuable starting point is to make a visit with the primary care doctor to get a glance at the individual’s current health state.  Family and friends can be supportive by encouraging the individual to seek professional help with an eating disorder specialist, volunteer to attend support groups together, and be a listening ear.  There are many support groups and treatment centers listed on our website to help individuals find one who provides services that meet their needs.

Your website offers resources for individuals to find treatment that includes an array of different health professionals.  Why do you feel the role of a Registered Dietitian is needed in treatment?

The role of a Registered Dietitian is very important!  Effective treatment includes a team approach.  As a therapist myself, it is wonderful to leave the meal planning and nutrition counseling up to the Registered Dietitian.  The Registered Dietitian can help ensure meals are nutrient dense and progress is made to avoid greater nutritional deficiency.  An eating disorder is complex and recovery is best when a team of health professionals are in communication with each other.

Tell me about your recent walkathon.  What other future events do you have planned?

Our 2^nd annual walkathon was even better than the first!  We had over 100 people attend to include parents, UMCP students, local hospital supporters, friends, and more.  The speakers were fabulous leaving everyone with education and positive messages about recovery.  Planning is in the development stages for events in 2012, but be sure to check out our website as events will be posted.

What goals do you have for 2012 and the Eating Disorder Network of Maryland?

We really want to continue spreading the word.  Our hope is to provide awareness in every school in the state, gather names of specialists to continue updating our resources website so people can find treatment in their area.  Our mission continues to shed light to individuals so they know that there is help available!

Any final words or thoughts to share with someone who may be reading this blog and struggling with an eating disorder themselves?

“Full recovery is possible and there is always hope!”

Thanks to the commitment from individuals such as Sharon Peterson and the efforts provided by EDN Maryland, more people are getting the sufficient care and treatment needed for full recovery.  Working with a team of health professionals, that includes a Registered Dietitian, is reassurance that total recovery is possible.  Proper nutrition is not only essential for our optimal health when it comes to feeling our best and warding off potential diseases, but is also essential for the total care of the individual; especially for those recovering from an eating disorder.  Being aware of the interactions between food and medications, recognizing the need for adequate nutrition for mental health, and empathizing with the individual aiming for recovery are important responsibilities the Registered Dietitian can make certain are being met.  The Registered Dietitian can help the individual learn balanced eating that brings enjoyment back to food!

If you are looking for a Registered Dietitian, contact:

Rebecca Bitzer & Associates at www.rbitzer.com or call (301)-474-2499.

Or to locate a treatment provider near you, visit:

http://www.ednmaryland.org/Find-a-Treatment-Provider.html

By: Dana Magee

November is National Diabetes Month and even more of a reason to spread awareness of this disease in which over 25 million adults and children in the United States are diagnosed. There are an additional 7 million people that don’t even know they have diabetes and a whooping 79 million that are on the road to becoming a diabetic. However, a diagnosis of diabetes is not the end, with controlled blood sugars complications of diabetes can be minimized and quality of life will be greatly improved. Unfortunately, being diabetic isn’t something that can be put on hold for the holiday season, which may add even more stress to this time of year.

The holidays are a time for giving thanks, spending time with family and friends, observing your religion, and enjoying yourself.  It’s also a great time to prepare homemade favorites and traditional foods that remind you of the holiday spirit.  Controlling your diabetes through the holidays is something that is possible!  Let Rebecca Bitzer & Associates help you learn how to control your diabetes through the holiday months and beyond.  Our dietitians are able to help you manage your blood sugars, teach you about carbohydrate counting, carbohydrate exchanges, insulin pump training, portion control, meal plans, weight loss and anything else you may need.

Shelley Alspaugh, one of our Registered Dietitians and Certified Diabetes Educator, is able to offer an individualized approach to treating your diabetes by looking at the big picture which includes your medications, blood sugar levels, food choices and lifestyle. She is able to help you make your health a priority and create a better roadmap to obtaining a life free from the complications of diabetes.

The following are some Healthy Holiday tips from Shelley to help manage your diabetes:

• The holidays are a time to spend time with family and friends, focus on this first and the food that comes along with it last
• Choose your favorite foods and take small portions to start. You can always go back or more if you are still hungry!
• Don’t feel obligated to eat items that you aren’t interested in. Don’t feel guilty, just because a certain person made the dish doesn’t mean you have to eat it.
• Fill your plate with veggies and be choosy about which carbohydrates you put on your plate
• Don’t let yourself get overstuffed, this will cause your blood sugars to spike and leave you feeling lethargic and left out of the festivities
• Take a 10 to 15 minute walk around the block after the meal to decrease your blood sugar
• Monitor your blood sugars.
• Most importantly enjoy the holidays!

A Personal Note from Rebecca:

Happy Holidays! As many of you know, Rebecca Bitzer MS RD and Associates has been working hard over the past several months to bring you even better services.  Over the summer and early this autumn, each of our Registered Dietitians (RD) has completed extensive continuing education in her primary area of interest.  Each client will be matched with the RD who has the passion and the cutting edge information to be able to provide you the best intervention possible and delivered in the most caring manner.  For more information about each RD and her practice, please visit our website and see the “Meet our Dietitians” link.
 
With this in mind, I have specialized as well and will focus on my passion.  I have just launched a NEW comprehensive program called “Empowered Eating” designed to provide freedom from food struggles and hope for people struggling with eating disorders and their loved ones.  For more information on these programs, visit my new website and blog at www.empoweredeatingblog.com.
 
In addition, we have a NEW newsletter where we will be including a seasonal recipe, an inspirational quote and upcoming events. We hope to inspire you with positive messages, inspiring information, and practical suggestions to help you learn ways to improve your health, make healthy, informed decisions and practice exquisite self-care.  Included in this newsletter, we hope to inspire you to practice some of the principles of Empowered Eating including: love your food, love yourself, and heal your life.  Enjoy.

You can sign up for the newsletter here!

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