Exquisite Self-Care

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!

For even more updates, like us on Facebook and follow us on Twitter.

 By: Elizabeth Haaser

Thanksgiving is often a time when many people throw their nutrition to the wind and give in to the temptations to eat until they are as stuffed as the turkey served for the holiday dinner. But RBA is encouraging you to change that mindset of “future failing” by incorporating some new traditions and healthy mindsets this year!

The Holidays are all about being together with family, so why not sign yours up for a Turkey Trot? Thanksgiving is actually the busiest season for races, and this could easily be a new tradition.

Not in race-ready shape just yet? Try getting out to the stores on Black Friday and benefit from the exercise of walking through the shops (and perhaps working in a little karate when the crowds get too crazy).

Is your family big into sports? Prepare for the big football game by getting your family and the neighbors involved in a touch-football game. You can have everyone over for a light breakfast beforehand or even an early lunch after; it is important not to skip meals before Thanksgiving dinner, which is contrary to what some people believe. By skipping meals, you will be much hungrier and less able to know when you are full enough to stop eating when dinner rolls around. Also, rather than working out like crazy the day before or day of Thanksgiving in anticipation of eating a big meal, I’d recommend keeping your workouts regular. Often, by working out a little more, we rationalize eating a lot more in our minds. You might be better off simply getting a bit of a longer walk in or going a few extra minutes on the elliptical the next day, and remember to eat normally the following days! Do not restrict to “make up” for this one dinner.

Finally, remember that this is a fun holiday, and you should be able to savor (a word RBA is really loving this year) the foods you love most! So go ahead and have one serving of pumpkin pie if that’s the thing you most look forward to, but then keep it light on the bread or mashed potatoes. It doesn’t have to be all or nothing; you can mix healthy green beans with a bit of dessert, and feel good about your choices this Thanksgiving.

            Happy holidays!

By: Amy Bortnick

Thanksgiving  is just around the corner and many of us have mixed feelings toward the food-centered holiday. On one hand, there’s excitement to spend time with family, reflect and be thankful over our lives, enjoy great food, relax, and of course enjoy great shopping. However, for some despite whether struggling with weight  is normally stressful or not, the holiday can be a source of anxiety, discomfort, and over indulgence. It is easy loose track of our weight loss goals or overindulge by throwing in the towel when were constantly surrounded by food, whether be in form of gifts, attending multiple dinners, left overs etc.  The key to a happy holiday is a healthy one, one where you can savor your favorite foods whether it be a slice of pumpkin pie or a warm bowl of creamy corn chowder and end the night satisfied and happy instead of in discomfort with guilt easier said than done right? Well here are some tips and strategies to help you truly enjoy your holiday:

1. Be mindful, decide how you want to feel throughout the night and focus on your body and fullness levels. Eat when you’re sitting at the table and not walking around talking to friends and family.
2. Eat Slowly, take the time to enjoy conversation and company. Pause between bites and allow your hunger singles time to set in before reaching for seconds.
3. Savor your favorite foods, choose your favorite foods and let yourself enjoy and savor them it will help prevent you from over indulging later and lead to more satisfied feelings.
4. Choose fruits and vegetables- Decide on your favorite foods, have them and then fill the rest of your plate with healthy options such as fruits and vegetables. To help yourself and others stay healthy prepare fruits and vegetables and serve them at events to give your loved ones healthy options.
5. Stay active, many times we get overwhelmed in planning and hosting holiday events. Remember to take the time for yourself. Don’t give up your exercise routine you will feel better and be in a happier state with your family and friends if you take the time you need for yourself.
6. Gift well- Choose to give your loved ones healthy gifts  instead of the typical cookies, cakes, and pies.  Its great to enjoy holiday delicacies on special nights but maybe not continually throughout the season. Serve the pecan pie once but give gifts that promote health and well-being. Some great suggestions include; candles, edible fruit trees, ornaments, healthy trail mix, spa gift certificates, water bottles, tea, and flowers.
7. Don’t feel guilty- finally the most important tip  is to is  remember to stay positive, if you happen to over eat don’t plague your holiday with negative feeling of guilt and regret. The holidays are meant to be enjoyed, if you eat too much one day wake up the next day with a plan to do better!

Good luck and Best wishes for a happy healthy holiday season!

Healthy Holidays Grocery Store Tour

November 29^th 6pm-7pm

Safeway in Greenbelt Shopping Center

Cost $30

The dietitians at Rebecca Bitzer & Associates are here to help you bring your family the best the holidays has to offer! No need for your diet to slump after the holidays, keep your meals healthy and tasting great!

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

By: Rebecca Bitzer, RD, LD

When I first started this blog, I decided that I wanted my section to focus on exquisite self care. Since then, I have become more clear on what is exquisite self-care. Merriam-Webster’s on-line definition of exquisite is the following:

1 : carefully selected : choice
2 archaic : accurate
3 a : marked by flawless craftsmanship or by beautiful, ingenious, delicate, or elaborate execution b : marked by nice discrimination, deep sensitivity, or subtle understanding c : accomplished, perfected
4 a : pleasing through beauty, fitness, or perfection b : acute, intense c : having uncommon or esoteric appeal

Although all of the above  seem to fit, the idea of exquisite self-care to me seems to encompass being able to identify your individual needs and finding ways to meet them by “filling up” your own vessel  and have enough to nourish others also.  This seems like a tricky thing to do, unless you carefully select things that foster nourishment of one’s body, mind, and soul.

Another interesting way to think about nourishing your body is to think about nourishing all of your senses.  In addition to nourishing your sense of taste by eating, how can you nourish your sense of smell, touch, hearing, sight, etc?  The photo above reminds me of ways that my dogs meet my needs of touch, hearing, sight and help me to slow down and enjoy my day.

For me, I must slow down long enough to really listen to myself to find out what charges my batteries or what drains me.  Some things that drain me, are important to do, so I must remember to nourish myself with things that replenish my energy.  I know when I am tired, stressed, and over-extending, I am not much value to myself and those around me.  However, when I am rested, well-nourished, finding time for satisfying work and play; I like myself much more and I seem to attract even more wonderful nourishing things in my life.

A carefully selected choice, it can start with a simple decision before you get out of bed in the morning to be grateful for the day and to commit to doing one positive thing for yourself each day.  This can be as simple as deciding to take the time to eat breakfast in the morning or making sure to get to bed at a reasonable time at night or any combination of other “carefully selected” choices throughout the day.

I believe that it is necessary to slow down and take the time to be thoughtful in terms of which actions would help you live your life with more peace, more creativity, more health, more satisfaction, more direction, more sense of accomplishment, more fun, or more whatever may be missing from your life.  You may wonder why I am writing about this as a “NUTRITIONIST” but I think if not me, than who?  As a nutritionist, I see that so many people’s lives are “out of balance” and that for whatever reason, most people need support and encouragement to make better choices in terms of  self-care.

Self-care in my mind involves anything that makes you a healthier person.  Who can argue that getting enough sleep, eating healthier foods and physical activity at regular intervals will not help you feel better?  Who does not benefit from some form of movement, fun, or adventure?  Food and feelings are very closely tied for some and for others there may be a big disconnect between food and feelings, but wherever you fall on this spectrum,  I believe that is important to pay attention to all the ways that you nourish your mind, body and spirit.

I challenge you to come up with big ways and small ways to nourish yourself.  I encourage you to share these with us on the comment section and I want to also say that I will be introducing additional opportunities for you to try new experiences which might encourage you to add tools to your tool box of ways to nourish yourself.   The choices and opportunities for self-care are vast and I encourage you to challenge yourself to commit and follow through with at least one positive choice or one example of exquisite self-care each day.

All of us at RBA are working hard to continue to provide our clients with the most recent nutrition information and offer YOU more ways to achieve your nutrition goals. We have many new programs and services intended to help our clients be successful. Each month in 2012 we will be offering a give away, discount, or other special deal to help you on your journey to better health.

We will kick off the year in January with a FREE 4 Week Meal Plan Complete with 3 meals and 3 snacks, a grocery list, and recipes for anyone who signs up or renews their Weight Loss Self Pay Package. The calories will be determined by the Registered Dietitian you are working with and will be completed at your first visit. Now to recap…..

The Month: January

The Deal: FREE 4 Week Meal Plan When Purchasing or Renewing a Weight Loss Self Pay Package

More Information: The Weight Loss Self Pay Package is a 3 visit package for $260 complete with nutrition assessment, tailored recommendations to fit your current lifestyle, realistic goals for success, and follow up visits to continue to review your plan and help you on the path to success. The Package can be used in our Greenbelt or Columbia Office. Renewing your package is $180 for 3 more visits.

Call our office at 301-474-2499 or email us at admin@rbitzer.com to get started!

At Rebecca Bitzer and Associates we are very thankful for the opportunity to know all of our clients and help them achieve their individual health goals. For the month of November we would like to include posts from all of us at RBA as well as our readers and clients for things they are thankful for. We will also post them on Facebook and you can be entered to win a FREE meal plan complete with recipes and a grocery list for participating. Thank YOU for for making our days so special.

Submit your entries to kait@rbitzer.com