Inspiration

BY: Amy Bortnick

Ever feel lost in the grocery store? Do you wish your kids would eat healthier but you’re not quite sure where the intervention should happen? Do you want to be a better role model for your children but struggle with your own stressful day and nutrition habits?

We understand that creating a healthy life for your family and yourself can be stressful and we are here to help!

Registered Dietitian Kait Fortunato has created an all-inclusive 24/7 Family Nutrition Program to give you and your family the tools, knowledge, skills, and ongoing support to create a healthier lifestyle. This 4 month program will provide you with:

• Personalized Nutrition information
• Multiple weeks worth of quick kid friendly meals
• Save you time and money at the grocery store
• Help your children try new foods

There is a parent’s only session for tips on talking to your children about weight and how to allow for a peaceful kitchen environment. Children can also enjoy a taste testing session and learn to try new foods. The program ends with a personalized grocery store tour allowing you to quickly acquire all the ingredients you need for a kid-friendly, easy week of meals. Not to mention, unlimited text and email support along the way.

Kait works with children on a regular basis at Annapolis Pediatrics and families at Rebecca Bitzer and Associate’s and she truly understands that creating a nutritious life for your family can be difficult.  However, with the right tools and support you can make health your priority and improve the quality of your life for yourself and your family. Call today for more information (301) 474-2499 or email Kait, kait@rbitzer.com.

By: Amy Bortnick

I think spring might just be my new favorite time of year. When I was younger it was definitely summer because summer meant no school, my birthday and beach time. While I still LOVE summer for those reasons, recently so many things about spring time just make me so happy, I thought I’d share my favorite things about spring…

1. Running outside + taking a walk

Over the winter I do most my running on the treadmill but when the weather starts to warm up I hit the streets. I think I fell in love with running because when I was younger I spent so much time playing outside smelling the morning air, seeing the beautiful flowers, and watching the birds, rabbits, ducks, and other animals, but as I got older I stopped paying so much attention to the little things. Running allows me to take time and enjoy the little parts of nature I loved so much as a child.

2. Plant a garden or visit a Farmers’ Market and support those that do!

I just saw Dr Seuss’s the Lorax with my baby cousins (that aren’t such babies anymore). If your not familiar with that movie the take home message is that it’s up to each and everyone of us to take care of the environment. There is just something very beautiful and pure about plants growing. Plants purify the air and it just feels good to put something in the ground and watch it grow. If your like me and don’t have the greenest of thumbs hit the farmers market or try a window plant!

3. Make a Smoothie

I have seen smoothies popping up around the blog world but couldn’t get my self to try one. This morning when I got back from my morning 6 mile run dripping in sweat I decided there was nothing more I wanted then a cool creamy smoothie in a bowl.

My Green Monster Smoothie Bowl:

1 scoop vanilla whey protein powder
1Tbsp peanut butter
1 handful spinach
1/2 banana
3/4 cup almond milk
4 large ice cubes

Topping
1/4 cup Kashi Go lean cereal
sprinkle of sliced almonds

4. Cooking out

If there’s one thing in common with all the boys in my life it’s that they love to grill. I love coming up with healthy new things to put on the grill! For example the other night I had my dad grill a vegetable melody marinated in a little olive oil and lemon.

5. Outdoor dates

Instead of the movies or something traditional plan dates to your local park, mountain, or orchard where you can spend more time with your friends talking and enjoying each other and spending time enjoying the weather. My friends and I love to go to sugar loaf mountain near my house climb to our favorite spot and sit and talk about life. Sometimes just being outside seeing how beautiful things are makes whatever troubles you may have seem not so important.

What are you looking forward to this spring?

By: Amy Bortnick

This weekend, Rebecca, Bobbi and I represented Empowered Eating at a heartbreaking, sad but POWERFUL documentary.

The film was entitled ”Someday Melissa”

Someday Melissa is the story of a 19 year old girl who lost her life battling depression and bulimia. The movie tells Melissa’s story outlining the inner demons that plagued her life until her death from a heart attack at only 19 years old. Not typically a “movie crier” I was soaked in tears by the end of the movie. Melissa’s life was cut short way too early and the movie made it pretty clear that had she not been discharged from treatment she may still be alive today. It was terribly tragic to see the pain in her family’s eyes as they spoke of her losing their only daughter. The movie really raised the question:

How do you help your family or friends suffering from eating disorders?

When Melissa was sick and suffering her family was so lost and confused about her disease. They didn’t know how to help her and at times seemed feel resentful and angry at her because they couldn’t always connect her behavior with her disorder. They locked food away from her and argued all the time. It made me really sad that at different points in the movie both Melissa and her older bother said they lost a sense of having a home. The movie took another twist when Melissa’s mom revealed that she too had and eating disorder for 25 years. Raising the question:

What is the role of genetics in eating disorders?

“Genetics loads the gun but environment pulls the trigger”

Melissa was very creative and tragically poetic. She kept a diary of poems illustrating the pain, loss, confusion, and depression that she felt in her trapped dark disorder. Each time Melissa would get into treatment she would make great improvements, people in her treatment groups would talk about the spark and light she brought to the programs BUT each time she was discharged she would fall back into the disorder.

At the conclusion of the movie we listened to a speech by Beth Mayer, LICSW a licensed social worker and current president of MEDA, Inc. (Multi Service Eating Disorder Association). Beth is a survivor of Bulimia and gave a powerful presentation outlining the themes of the movie some of which included: family care, genetics, and recovery. She left us with the message that recovery is possible but intervention needs to begin early. The theme I chose to leave with was hope:

“The capacity for hope is the most significant fact of life. It provides human beings with a sense of destination and the energy to get started.” – Norman Cousins

“Someday I hope all girls will be able to see the beauty in life” What’s your someday wish?

Melissa’s mom, Judy started and non-profit to raise awareness for eating disorders you can learn more about the non-profit and the film here.

By: Sara Emden and Laura Drenkow

Last week, I had the opportunity to assist and observe our Chief Dietitian, Shelley Alspaugh, give a presentation on Cancer and Nutrition at Howard Community College. It was very informative and it opened my eyes to the large correlation between nutrition and cancer.

I learned the importance of eating organic fruits and vegetables in particular, the “big 12”: celery, pears, peaches, apples, cherries, strawberries, grapes, spinach, potatoes, bell peppers and raspberries. These fruits and vegetables contain antioxidants that can help to destroy free radicals which may cause cancer.  She also spoke about a fruit/veggie wash you can buy at stores that helps remove some of the outer layer of pesticides.

Shelley spoke about the correlation of having a high BMI, and excess weight gain increasing your risk of developing some types of cancers. She also spoke about prevention, including: exercise, maintaining a healthy weight, eating more of a plant-based diet and lowering calorie dense foods.

Another interesting point she spoke about, was the correlation of grilling meats and cancer because the charring of grilling meats can produce carcinogens. She talked about various ways of cooking meat to lower the carcinogens, such as cooking the meat inside the house and then finishing it on the grill to still have the smoky flavor without the harm. Also, grilling plant -based foods on the grill, such as grilling vegetables or veggie burgers, does not produce carcinogens. I found this to be very interesting.

Shelley gave a juicing demonstration. She told a personal story of a close friend who had cancer and used juicing to improve her nutritional status to help beat cancer.  Her friend is now cancer free. She brought in her own juicer and made a delicious juice containing apples, celery, carrots and ginger. Everyone in the audience got a sample of the juice and people were raving about it!  One member of the audience came up to us afterward and said that she never liked veggies, but she loved this juice and would definitely want to make this on her own.

I was very impressed with her presentation and I thought she did an outstanding job! Her presentation was very informative and covered many aspects of cancer and nutrition. Shelley’s warm and down-to-earth personality made it easy for audience members to ask questions.

Cancer has become such a prominent topic in the United States as it is one of the top reasons for death, but now we have learned some ways to try to prevent cancer!

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.

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.

How to Maintain Weight

What are your tips for weight maintenance? What is your biggest struggle when trying to maintain weight?

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