nutrition

By: Christie St. Pierre

Food allergies and dietary restrictions can make meal planning difficult, whether you’re cooking for yourself or for an entire family.  The process of sifting through recipes to make sure they are safe or trying to find substitutes for ingredients that may cause an adverse reaction can be overwhelming and exhausting.  The folks at TheAllergyMenu.com understand the risk of harm for those living with food allergies and intolerances, and they provide the resources to prepare tasty, healthy meals that adhere to dietary restrictions.  Their searchable database allows you to select the type of dish you would like to prepare (e.g. breakfast, salad, main dish, etc), followed by a list of allergy types where you can select multiple allergies at once.   One of my favorite features was that the number of servings is provided for each recipe, and you can double or halve the recipe with one click.  You can also add recipes that catch your eye to My Recipes and then use the list of recipes to plan for the week using the Menu Planner.

The recipes are varied, creative, and nutritious.  I personally do not have any food allergies or intolerances, but there are nonetheless several recipes from this site that will be coming out of my kitchen in the near future!  From Moroccan Eggplant Pizza (dairy free and gluten free) to No Potato Potato Cakes (they have a secret ingredient!), I am eager to try many of these recipes.

In addition to the recipes, the site includes articles, videos, and links to other helpful resources for living and cooking with food restrictions.  TheFoodAllergyMenu.com can save a tremendous amount of time and angst and help make food preparation enjoyable once again.

BY Rebecca Bitzer

If you are in the Maryland Area and looking for a new lunch place, Bon Fresco is a must try! The food is inexpensive, healthy, and delicious and is a great alternative to fast food. All of their breads and baked goods are made from scratch and their flour is never bleached.  These make a delicious vehicle for an array of sandwiches, such as turkey, grilled vegetable, corned beef, chicken breast, and much more. They also have a great selection of salads made from mostly grains, legumes, cheese, herbs, and of course vegetables. The important thing is that every food item has no chemical or artificial additives, and everything is slow-cooked to bring out natural flavors.

Just the other day I enjoyed a turkey sandwich and lentil salad, it was a great mid-day treat.

What new lunch places have you found recently?

BY: Chelsea Davidson

I have to start by saying I love eggs. They are completely delicious, can be eaten tons of different ways, and are extremely nutritious. One egg has only 75 calories and contains 7 grams of protein to keep you feeling full, 5 grams of fat, and 1.5 grams of saturated fat. Eggs are loaded with lots of vitamins and minerals too. They pack a ton of iron, carotenoids that fight aging, and choline that enhances brain development and memory just to name a few.

These days, egg manufacturers are adding other nutrients to eggs by feeding it to the chickens and free-range organic eggs have become much more popular in the past few years. But those added nutrients and labels come at a price. An alternative solution?- Raise your own chickens and the eggs are free! Plus, homegrown eggs tend to have more nutrients and actually taste better than store-bought eggs. This is simply because factory farmed chickens are fed an unnatural, unvaried diet and the eggs have to be shipped all the way to your grocery store so they lose flavor by the time they get to your plate.

When my mom told me that we were going to start raising chickens I laughed. Coming from rural Carroll County, where the farms are plentiful, I thought she was trying to make some joke about our family becoming the stereotypical farmers in the area. But it turns out she was serious. She and her boyfriend took a class at the local community college on how to raise chickens and before I knew it we were building a chicken coop in our back yard.

And then… we got the chicks! We decided to get 6 because it is recommended that you have 2 for each person in the house, but since my sister and I are both away at college and only come home a few times a month I guess we count as just one. They were just a few days old when we got them back in the beginning of March, but boy do they grow fast! They had to stay in an incubator for the first few weeks and we actually just moved them outside to the coop recently. Here are a few pictures of how the little chicks grown over the past month.

Our dogs were a little confused at the little winged creatures that invaded their home and stole all the attention, but now it seems like everyone is friends.

We won’t have eggs until midsummer so for now we will just have 6 growing chickens in our back yard to look at and play with. I have to admit that I’m really excited to see these chicks grow and I absolutely cannot wait for the first egg, jam packed with tons of nutrients and plenty of flavor! I’ll cook it sunny side up (or “dippy” style as I have called it since childhood) and a piece of whole grain toast. Yum!

At Rebecca Bitzer and Associates we truly value our nutrition students. Full of energy, passion for the field, and a wealth of new ideas our students contribute to much to our success. Each month we are going to feature one our interns, starting with a senior at the University of Maryland, Dana Magee. We want to thank Dana for all she has contributed to our office and congratulate her on getting her first choice for a dietetic internship next year.

It is a job well done if the student does not faint during the first surgery they observe.  I passed the test as I stood next to the surgeon while he skillfully removed the patient’s gall bladder during a three hour surgery.  As a high school senior in the Allied Health program I was exposed to countless unforgettable experiences like this as I rotated throughout the hospital. Although I was attracted to the medical environment, the specific rotations I observed did not seem to be the perfect fit for me. I enrolled in the University of Maryland as an undecided major up until I learned about dietetics. Dietetics continues to combine my love of science and health while also working with people. The opportunity to play a key role in patient recovery and improving their lifestyle draws me to the field of dietetics.

As an undergraduate student I have gained a lot of experience in dietetics. I joined the Food and Nutrition Club and have served as the Community Outreach Officer.  In this position, I planned monthly trips for our members to volunteer within our community. I am also a Student Nutritionist for UMD Dining Services where I work closely with marketing, inspect concessions at football games, create daily “Smart Choice” menus, and use the program FoodPro to mark food items as dairy/gluten/peanut free, vegan, or vegetarian. I am also a dietetic student volunteer working under the campus dietitian where I analyze food records of students, faculty, and staff, explain their dietary reports, and establish goals for improvement. Conversing with my clients taught me how to interpret and communicate the knowledge I have learned in my coursework.

I am also one of the seven students working here at Rebecca Bitzer & Associates where I have had the opportunity to work with a successful business owner, interact with six Registered Dietitians, and engage in nutrition counseling. I have had the chance to let my imagination soar as I lead our marketing efforts by creating brochures, fliers, and blogs.  I also work as an assistant for Shelley, our Certified Diabetes Educator. I help her by creating meal plans, doing diet analysis, and participating in supplemental training.  I love planning and helping run our monthly grocery store tours. I thoroughly enjoy bringing nutrition education out of the office and into real world settings. Working at RBA has been a great experience and has taught me more during the past year than I could have imagined.  Our dietitians love what they do, believe in their clients, and are constantly updating their knowledge of nutrition and counseling.

Next September I will be starting my dietetic internship with Aramark Distance Internship and on my way to becoming a Registered Dietitian. My goal is to work in the hospital setting and gain the knowledge and skills to eventually start my own private practice or work in the outpatient setting. I am particularly interested in working with obesity and binge eating disorder to give people the tools to succeed and help them get energized about creating a plan to change their lives.

We are excited to announce the launch of Kathy Kendall, MS, RD, LD’s Digestive Wellness programs designed for those seeking to heal their digestive system and experience freedom from chronic symptoms like gas, pain, bloating, constipation, diarrhea, and reflux, as well as other symptoms connected to digestive health such as fatigue, migraines, and joint pain.

People are often surprised to learn how intricately their digestive system is woven into their overall well-being. If you are chronically stressed, have a poor diet and/or take a variety of medications, you are probably not enjoying optimal digestion.  As you can see in the chart, many factors can influence the health of our gut and thus our overall health.  The good news is that there are just as many ways you can cultivate a healthy digestive system.  Making better food choices, supporting digestion with enzymes or other supplements, and practicing a relaxation technique such as yoga or meditation are just some of the ways you can help heal your gut and your body.

Helping people heal from their digestive issues is Kathy’s passion in part due to her personal story.  In her own words:  “My own struggles with IBS started when I was in my twenties.  Since I was a dietitian, I thought I should know what to eat or not eat to stop the symptoms, yet I could not sort it out. I lost 10 pounds in the process and felt I was losing my sanity and my health.  If someone had told me one day I would be free of my IBS symptoms, I never would have believed them.  My symptoms were part of my life for so long, but here I am, IBS-free.”

Kathy uses the “5 R” approach to improving digestion and health:  1. Remove triggers (foods and chemicals) that are bringing about ill effects in the digestive tract and body, 2.  Replace components needed for digestion such as digestive enzymes, 3.  Repair the gut lining with healing herbs, 4.  Restore proper balance of bacteria, and 5. Rebalance body’s coping mechanisms such as exercise, emotions, and beliefs.  This systematic approach to gut health is one that can bring about profound improvements in overall health and well being.  Don’t hesitate; get started on your path to better health and improved digestive wellness!

For free recipes and other gut healing ideas you can visit Kathy’s blog, the Happy, Healthy Gut.

To learn more about the program please call our office (301-474-2499) to schedule a meeting with Kathy.

By: Amy Bortnick

I LOVE oats, hot, cold, in my yogurt, in my muffins, in bread, I mean the possibilities are endless. Lately I have been searching blogs and the web for perfect “overnight oats”! Basically, overnight oats are just oats you let soak in some combination of liquid, yogurt, and spices (optional) overnight and then enjoy in the morning! I couldn’t find the perfect combination of ingredients for myself online so I decided to experiment and here is my first trial:

Overnight Cinnamon Raspberry Peach Oats

Ingredients:

• · ½ cup plain non-fat Dannon yogurt
• · ½ cup vanilla unsweetened almond milk
• · ½ cup old fashion oats
• · 1 tsp cinnamon
• · 3 slices frozen peaches
• · handful of raspberries
• · ½ oz of almonds

The night before I combined to oats, yogurt, almond milk, some peaches, and cinnamon in a bowl:

Next I mixed the ingredients together:

Then I covered them with foil and placed them in the fridge to soak overnight!

In the morning I added the almonds and raspberries and Taaadaaa:

Often people add more liquid in the morning but I didn’t need to because I was happy with the consistency! Overall I was very pleased with my first attempt at over night oats! The texture is unqiue and the toppings are endless. For more protein you could add peanut butter or protein powder instead of the fruit.

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 Sara Emden

The benefits of eating a plant-based diet are popping up everywhere in the news!  Cancer prevention, disease prevention, weight loss and maintenance, and slowing the aging process are just some of the multiple benefits it may provide.

My name is Sara Emden and I am the new student intern at Rebecca Bitzer and Associates. In addition to interning at RBA, I am also a server at Great Sage, a vegan restaurant located in Clarksville, Maryland.

Working at Great Sage has opened my eyes to plant-based cuisine and how incredibly tasty it can be!  Prior to working here, I was a meat-eater myself.  I always associated tasty, satisfying food as food that must have dairy or meat in it. Boy was I wrong! After working here since August, I have changed my diet to a mostly plant-based diet.

I enjoy working here for so many reasons. I enjoy turning a “meat and potatoes” kind of family onto plant-based food. It makes me happy to see a customer with celiac disease light up at the many gluten-free options we have on the menu, including dessert, which usually shocks them the most! The same goes for a parent of a child with a milk or egg allergy, they are so happy their child is able to order anything off the menu because none of the food contains any diary.

Elizabeth Hasser, a fellow intern at RBA, loves Great Sage as well. We decided to take a lunch trip to write a review for our blog at RBA.

For drinks, I ordered a Ginger Mojito. It was so refreshing, especially on a nice spring day! Elizabeth ordered a Sunrise Smoothie, which she also really liked.

For lunch I got the lunch special which was a Thai Green Curry over brown rice with a mixture of veggies. YUM!!!

Elizabeth got the Winter Burger that came with a delicious brown sugar mustard sauce:

Then for dessert we got the Lava cake with strawberry ice cream on top. The mixture of the hot gooey chocolate cake and the cold ice cream made this dessert so amazing!

All in all the food was very delicious and satisfying! You can never go wrong with the food at Great Sage, everything here is always great!

Maybe you should give it a try sometime!

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: Annie Thorp, RD

With a wide variety of different veggies just sitting in the fridge waiting for someone to acquire some inspiration and motivation, a simple yet simple scrumptious stir fry made it’s way to our plates.  Okay, before I go further, let me just confess- my husband was the chef of the hour. I get no credit for this one! Everyone needs someone to shake things up in the kitchen and do a little inventing/experimenting.   .

All you need to replicate this pretty dish is a random selection of fresh veggies- whatever sitting in the fridge drawer will probably do.  Our mix happened to be zucchini (if you use this, throw in at the last 5 minutes with the stir fry sauce to avoid overcooking!), red and yellow onions, green pepper, fresh broccoli, celery, and a few carrots. Saute in a couple tablespoons of olive oil along with 2 (or more) garlic cloves. 
For the Sauce:   1/3 cup cold water, 2 tsp. cornstarch, 1 tsp. sugar, 1 tsp. minced ginger (or 1/8-1/4 tsp ginger powder).  Add for the last five minutes and then serve hot with rice (a mix of brown and wild rice cooked in chicken broth works great!).

What’s your favorite go-to recipe for a busy weeknight?