Product Reviews

By: Elizabeth Haaser

“It’s nice to be nice.” It can also be downright unhealthy.

America was born on the virtues of independence and self-sufficiency. So why is it that so many women nowadays think of selfishness as a dirty word? Sure, being generous and giving are wonderful qualities, but author Karen Koenig suggests that you should also include limit setting and assertiveness to your collection of characteristics.

How often have you been asked about your well-being only to respond with “I’m fine,” which could not have been further from the truth? Koenig, in her novel Nice Girls Finish Fat, explores what you may have learned and internalized early on in life about being silent or passive about your issues. Maybe things around you were already out of control, and so you were hesitant to “rock the boat.” While this may have seemed like a nice (and there’s that word again!) solution, the problem is that this creates more of a mess for yourself. You begin to treat food as your best friend, and she lives right in your refrigerator. Food is always near-by, food isn’t too busy to be with you, food doesn’t have problems of its own to compete with yours. But food (in excess) will also cause you to gain weight. Some friend, huh?

Koenig encourages her readers to use their mouths for speaking up rather than shoveling down their feelings with excess food. Ask for help, be honest when someone asks how you are doing, and don’t be afraid to be emotionally uncomfortable! As I was reading a particular chapter that discussed this idea, of being comfortable in the uncomfortable, I was reminded of my mother around Christmas time. My mother and I love to watch the Charlie Brown Christmas video each year, and she really relates to Charlie’s anguish of not feeling “as he should” around the holiday season. But who is to say how you should feel? Your emotions are independent, impatient, and sometimes untimely, but they are there, and ignoring them with food doesn’t do your body a bit of good.

If you fit the profile of a typical “nice” girl (the kind who offers to babysit her sister’s three kids even though she hasn’t slept in days, or the kind who has her family’s meals planned to perfection but hasn’t given a thought to her own diet), then I really encourage you to pick up this book. Learn to put yourself first and drop those pounds! Karen’s message might be a bit bold for some ears, but give it a chance, and you’ll realize- the woman has got a point!

By Chelsea Davidson

As a junior in college I am all too familiar with the struggles of eating healthy away at school. The stress of schoolwork and lack of time to prepare meals is a combination that can quickly send any student, even a dietetic student like myself, down the road of unhealthy food choices. Luckily with cookbooks like “The Everything Healthy College Cookbook” by Nicole Cormier, RD  cooking healthy meals is no longer as hard as I once thought it was.

The reason I love this cookbook is because it has a vast range of recipes, from easy snacks to delicious entrees to meals you can quickly nuke in the microwave. The recipes are organized in categories like “High Energy Breakfasts on the Go” (something every college student needs to start off those long days of classes), “Soups and Salads You Can Make in Your Dorm,” “Vegetarian and Vegan Delights,” and my personal favorite “Pass the Nachos: College Grub Made Healthy” (for those of us who just can’t completely give up junk food)! Each recipe is tagged with words like vegetarian, high-fiber, low-calorie, low-fat, gluten-free, lactose-free, and low-carb so this cookbook is perfect for anyone trying to reduce or include any certain nutrient in their diet. Some of my favorite recipes include Hummus Tomato Pita Pizza, Tuna Burgers, and the Protein and Berry Pita which is full of ricotta cheese and berries. With over 300 delicious healthy recipes from Nicole, college students can now steer clear of the same old diner food and have no reason to eat unhealthy.

Click here for more information on Nicole Cormier, RD, LDN.

By: Chelsea Davidson

Have you ever heard of Boomi Bars? How about Prana Bars? Well now they’ve got a different name: Rise Bars. And let me tell you, they are delicious. When Rise Bar graciously sent Rebecca Bitzer and Associates a box of their Energy+ Bars, Protein+ Bars, and Breakfast Bars we were all excited to try them out. With flavors like Coconut Acai, Cherry Almond, Crunchy Cranberry Apple and Raspberry Pomegranate, I was eager to try something exotic. I chose the Apricot Goji Energy+ Bar because I am slightly obsessed with anything apricot flavored and/or scented.

One of my favorite things about this Rise Bar is that each of the only 10 ingredients, including real apricots, cashews, and dates, is natural and certified organic. Their bars are also gluten free, 100% vegetarian or vegan, Kosher, contain no GMO’s or preservatives, and are sweetened naturally with ingredients like honey, brown rice syrup, and tapioca syrup. These bars are manufactured  in a facility free of wheat, cane sugar, GMO’s, eggs, soy, and peanuts so patients with allergies need not worry about enjoying these bars for breakfast, before a workout, or as a snack to tide them over until dinner time. They pack tons of nutrients and antioxidants too so I know I’m getting the things my body needs to stay healthy.

Not only does Rise Bar create these amazing bars, they give back to the community through their “Rise to the Occasion” program that gives Rise Bars to soldiers, firefighters, peacekeepers, and volunteers. Rise Bar was also so kind as to send us a ton of informational packets with coupons inside. We set them out in our waiting room for our clients and within the week they were gone. For more information visit www.risebar.com.

Most of us have no problem getting the necessary amount of grains and protein daily. However, most Americans struggle with getting the right amount of servings of fruits and vegetables. Cooking vegetables can get repetitive and most of us think of them as something we have to eat, not want to eat. The Vegetarian Slow Cooker, by Judith Finlayson, provides us with a unique way to meet our vegetable needs, with delicious, easy to prepare recipes. Even if you are not a vegetarian these dishes would be great as sides or for when you are trying to cut back on your meat consumption. Some of the recipes include braised tomato bruschetta, butter bean and barley risotto, caramelized onion quiche, and broccoli and cheddar cheesecake. Now do you believe me?

These meals are not only healthy and delicious, but they are all designed for your slow cooker, allowing for a hot meal when you walk in the door. The step by step directions make these recipes fool-proof and each recipe comes with tips on saving time and things you can prepare in advance. Judith also provides a description of each meal, how it is best served and the nutrition benefits behind it. I encourage you to take steps towards a overall healthier lifestyle, by increasing your vegetable intake with these creative, feel-good recipes.

Having a damaged digestive system can cause a lot of pain and be a burden to everyday living. More importantly, it can also affect other organ systems in your body and overall health.

The Healthy Gut Workbook uses an integrative, whole body healing approach to address heartburn, ulcers, constipation, diverticulosis, IBS, and more. The author, Dr. Victor Sierpina, provides a complete plan for restoring your body’s delicate balance through gut-friendly meals and simple lifestyle changes, including which foods to add and remove from your diet. The interactive work book allows you to track your results, test your knowledge, and personalize your plan for a healthy gut.  The book begins with how your digestive system works and takes you through information  on probiotics, superfoods, food allergies, and healing your gut.  The last part of the book includes a helpful chart for each condition giving the lifestyle options that would have a healing effect, conventional options for treatment such as surgery or pharmaceuticals, botanical and supplement options and other integrative strategy that have proven effective.

Our Registered Dietitian, Kathy Kendall, specializes in Digestive Disorders and can help you improve your life. Call our office today to schedule your appointment

By: Amy Bortnick

The first time I was ever introduced to the idea of eating gel for energy I was repulsed. I can remember the incident. I was in middle school and my soccer coach (a runner) tried to get me try  some after I came off the field exhausted at half time…it was just not going to happen, I refused.  I had forgotten energy gel existed until I became a runner myself. Then I began seeing them all over the place.   Gel packets were on the ground at races, in the waistbands of runners, on the signs from sponsors but still that wasn’t enough for me to try it. I mean it was a sensible idea, they are easy to carry on the run and you don’t have to worry about chewing or spilling on yourself as you would have to if you were fueling with solids or liquids. But it still wasn’t enough for me to squeeze Gu into my mouth for fuel.  That was until my running coach Cara gave me an entire box  of Chocolate GU and told me she used them herself.

I have to be honest the box sat on the top of my fridge for weeks untouched. Until one morning before a 14 mile long run I decided to give it a try. Exhausted after 45 minutes of running on a hot summer morning I pulled a GU out of my pocket and gave it a squeeze, in a couple of minutes I had a second wind of energy that carried me through the run and I have been using them regularly ever since.

GU packets contain 100 calories, 20 grams of carbohydrates, and 6 grams of sugar. They are a combination of glucose and fructose, two different simple sugars that use two different transporters when being digested. By combing the different simple sugars fuel can be processed and used for energy at a faster rate. After, I got over the jelly consistency I began really enjoying the chocolaty flavor, i’m hooked.

By: Amy Bortnick

The most common eating disorder in America plagues 5 million American women and 3 million American men has been recently discovered and termed binge eating disorder. The book “Crave” by Cynthia M. Bulik explores this complex disorder in which people feel powerless to fight food cravings and overeat to the point of guilt, regret and embarrassment.  “Crave” travels deep into the reality of binge eating disorder, and provides essential and clinically proven strategies for overcoming the disorder. Dr. Bulik breaks the environmental, scientific, and psychological research behind binge eating disorder into an easy to read tool that aims to restore a sense of wellbeing and provide personal empowerment in those suffering from the disorder.  The novel challenges those suffering to understand themselves, identify, isolate, and eventually manage their self-defeating behavior. Crave is not only a tool and must read for those suffering from binge eating but also a source of education for anyone seeking an understanding of this complicated disorder impacting so many Americans. If you struggle with binging, stress eating, or emotional eating, this book may help you overcome your disordered eating patterns.

At Rebecca Bitzer and Associates we work on forming a positive relationship with food and not restricting the foods you love. Make an appointment toay to learn how to enjoy food and move further away from disordered eating.

By: Chelsea Davidson

The name says it all. A short list of simple ingredients that, not only can I pronounce, but actually know what they are. I chose to sample the Cinnamon Pecan Simply Bar and was very pleased with the sweet, but not overly sugary, cinnamon flavor. With 16 grams of protein and only 150 calories, this bar filled me up on a day that I knew I wasn’t going to make it home for dinner until late at night. The best part is that I knew I was actually getting nutrients from this bar, not just sugar and artificial ingredients.

“The most protein for the least calories”

Simply Bars make a great snack, or pre/post-workout boost, for anyone. They are gluten free, low GI, kosher, vegan, and easy to digest with no diary or sugar alcohols so they’re perfect for our clients that have Crohn’s, Celiac’s, or IBS. Plus with flavors like Caramel Peanut, Cinnamon Pecan, Cocoa Raspberry, Cinnamon, Peanut Butter Chocolate, Lemon Coconut, and Cocoa Coffee, there is definitely a flavor for all types of palates. Every bar contains 16 grams of protein, 2-3 grams of fat, less than 10 grams of sugar, and 160 calories or less. The new and improved formula also contains lots of fiber and less sugar. For more information check out their website.

BY: Christine St. Pierre

This summer has found me with a serious lack of motivation to cook.  I blame the heat.  During those days where the air felt like a thick blanket, the thought of being near an oven or stove was downright repulsive.   Salads were my saving grace.

Some months back (pre-heat wave), I mentioned that I enjoy cooking, so when 125 Gluten-Free Vegetarian Recipesarrived, I was nominated to try out the cookbook.  With the temperature back down to tolerable levels and the chance to try something new, I started to feel the excitement of cooking coming back.

The cookbook is well organized and includes an extensive array of main dishes as well as appetizers, soups, vegetable sides, breakfast foods and desserts.  Author Carol Fenster, Ph.D does a great job of making these recipes versatile and adaptable to a wide range of dietary restrictions.  Alternatives to dairy, eggs, or other animal products are included to make any recipe completely vegan, and there is even an appendix for adding animal protein in some of the recipes for households with both vegetarians and non-vegetarians.  One of my favorite things about the book was the list of Flavor Boosters included in the introduction—these items can add tremendously to the meal, especially when familiar tastes like wheat, milk and eggs are removed.

As I was flipping through the cookbook, I wondered how I would ever decide on the first recipe to test; there were so many tantalizing options!  When I got to “Summer’s Bounty Vegetable Casserole,” however, the choice was clear.  Eggplant, zucchini and tomatoes all rank among my favorite fresh produce, and those combined with homemade pesto, mozzarella, and Parmesan sounded fantastic.  Not to mention, Shelley had made the whole office smell like pesto when she warmed up her lunch earlier in the week, and I had been craving it ever since!

The recipe was straightforward and I was able to make the pesto and roast the zucchini and eggplant during an afternoon break from class.  When I got home that evening, I layered everything as directed in a baking dish and put it in the oven.  40 minutes later, I sat down to a delicious dinner and contemplated what I would cook next!

I’m not gluten-free or a vegetarian, but this is still a cookbook I could see myself using regularly for its flavorful and nutritious combinations of fruits, vegetables, grains, beans and legumes.  It looks like I picked a good time to start cooking again!

By: Chelsea Davidson

It’s that time again; ads for back to school sales and lists of required text books are flowing through your inbox. We all must face the fact that summer is ending and it is time to head back to school, and for many newly graduated high school seniors, it is time to leave the comfort of home and experience college as young adults living on their own for the first time.

Living in a dorm is quite different from living at home with mom and dad; trust me, I think I learned the hard way. As the first child to leave home for a big university I had to figure things out for myself and eating healthy dorm-style was not something that came easily to me. I was tempted with fried foods, sweets, and greasy snacks in the dining hall and never seemed to have anything to eat when I was up late studying or on the way to class.

The solution is simple: Having healthy, filling snacks at hand in your dorm room can help keep your weight and nutrient intake on track. The following is a list of foods to stock up on before leaving for college. Try making a basket of your friend or family member’s favorite snacks as a great going away gift!

-Pretzels with different kinds of mustards for dipping. Try Newman’s Own Organic Hi-Protein pretzels, which have 5g of protein to keep you full until your next meal
-Granola or fruit and nut bars. Try KIND, Luna, Lara, SimplyBars, Pure Bars, TrueBars, ThinkThin, or even make your own
-Reduced-fat microwave popcorn. Try Whole Foods 365 brand, its low sodium as well but just as delicious!
-Raisins
-Pre-portioned cups of all natural peanut butter
-Pre-portioned bags of nuts. Try Planters NUTrition Mixes
-Trailmix. Try Whole Foods 365 Dark Chocolate, Raspberry, and Nut Mix
-Hummus and whole grain pita chips or petite carrots
-Original instant oatmeal. Try adding berries, nuts, a dash of cinnamon, or vanilla extract for added flavor

And don’t forget about the plates, bowls, cups, forks, and spoons! Many retail stores will sell these items in packs of four for only a few dollars. A BPA-free water bottle is also a great item to have on hand to stay hydrated throughout the day, plus you’ll save money on the disposable plastic water bottles.

For more tips on staying healthy, active, young adults in a new college environment, check out this article to see what one of our Dietitian, Kait Fortunato, has to say.

A special thanks to the following people for their snack suggestions:
-Ayla Withee, RD, LDN
-Liz Berry, MS, RD
-Katie Hamm, RD
-Rachel Zavala, MS