Success Stories

Meallogger, a photography food journal and simple app for your smart phone, is the newest way to keep in touch with your Registered Dietitian. Whether you want to know if your homemade meal is rich in nutrients or your restaurant portion is too big, all you need to do is take a picture of whatever you are eating and send it to your RD. Click here for more information and check out this testimonial from one of our clients:

 “I highly recommend Meallogger! Using Meallogger is like having your nutritionist sitting with you for every meal or snack.  All you need to do is download the application to your smart phone, input your email and password and snap pictures of your meals and snacks.  Then annotate the meal, select the time and add any additional information you would like your nutritionist to know about your meal.  Your nutritionist reviews the meal and can send you comments.  It’s convenient and provides you with daily input from your nutritionist.  Both you and your nutritionist are able to discuss the meal, portion size and food combinations. Mealloger also tracks your weight and exercise, stores your meal photo’s allowing you to log into your pc and reuse a meal.”

-Angela, RBA client and frequent Mealloger

“I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”- Mia Hamm

As I continue to train for my second marathon my friends often joke around with me and asking, “When are you going to take the next step and compete in a triathlon?” Usually I shrug my shoulders and say “Once I learn how to swim fast.” Always assuming the biking component of the race will be a breeze. I was naive… my attitude about competitive cycling took a turn once I had the pleasure of learning more about the sport from RBA’s very own Christie St. Pierre.

 Christie is a competitive cyclist who rides on a competitive road racing team based out of Virginia that competes in races on weekends throughout the cycling season. On nice days she even rides from DuPont Circle  to our Greenbelt office…A great saving money on gas and enjoy the outdoors! Christie taught me there is a lot more technique and strategy involved in road racing bikes than I thought. I learned it takes pronounced skill to handle a racing  bike when riding in groups. I was also fascinated to find that cycling was very much a social sport. In fact Christie confessed that she wouldn’t be motivated for some of her longer rides (which can reach up to 50 miles!!) if she didn’t have a friend to ride with.  Biking can be a great way to be active while enjoying time with friends! For those looking to get involved Christie suggests checking out your local bike shop many have riding teams!

 The most intriguing thing I learned from Christie about road racing was the sacrifice many riders on the team make in order to ensure that their strongest rider stays a head of the game even if it means they personally fall behind. It takes great character, dedication and loyalty to sacrifice one’s own success to ensure the success of a teammate. The ability to see the whole instead of the sum of its parts is a skill often over looked but captured by these athletes. I think the sport of cycling supplies a valuable lesson for businesses in team building. Christie without a doubt demonstrates character she described as a cyclist at RBA, constantly sacrificing time, hard work and dedication to the practive. As a student intern I am grateful to have her to go to for help in advice when tackling daily administrative struggles at work! Thanks for all you do Christie!

With health care costs starting to pile up,

try our discounted group sessions for nutrition information for less!!

RBA will now be offering classes on weight loss and diabetes education on

Fridays at 12:00 pm throughout the month of September!

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

Cost for 4 weeks: $60.00 (or $20.00 per session)

Classes will include education on:

Carbohydrate Counting for Diabetes
Weight Loss
Meal Planning
Eating Out

“Develop a passion for learning. If you do, you will never cease to grow.“- Anthony J. D’Angelo

We love getting feedback from our clients, and of course we are thrilled when hear that a session helped someone move closer to reaching their health goals.  Read below to learn how meeting with Kait helped Jenifer develop eating habits that will fuel her training as a long-distance runner.  We look forward to cheering Jenifer on as she prepares for her next half marathon!

What health and/or nutrition goals brought you in to see a nutritionist at Rebecca Bitzer & Associates?

I was/am in training for running a half marathon, and knew I needed help to keep my stamina up.  Being a vegetarian as well, I wanted to be able to talk to someone who either was also a vegetarian or who had a lot of knowledge about ways to keep my energy level up and how to eat really well.  I had been to see another nutritional consultant who had unrealistic expectations for me, including having me introduce animal products (meat) back into my diet.

What is your exercise routine?

My exercise routine is roughly like this:

- Run – 3 times a week – in training I do track work one day and a long run on Saturdays with one day in between on the treadmill

-Weights/core work along with a short (15-20minute) warm-up on elliptical or walk on treadmill – 2 times a week

What specific information were you taught at your visit that “hit home” or was most helpful for you?

Kait really helped me with creating an eating schedule that will keep my energy level up and give me the needed fuel to keep me going.  I work 9 hours a day on my feet as a RN, and I’m also a massage therapist, so I needed quick and easy ways to get energy.

What changes have you implemented since your appointment?

Since my appointment with Kait, I have made an effort to try and keep up with the eating schedule she helped me develop.  I have been trying to eat even a little bit when not hungry, knowing that my body needs the fuel.  I guess I am trying to be more aware of not letting hours go by without food to avoid that low energy, spacey kind of feeling that happens with low blood sugar.

Have you seen health benefits from the changes you made?

I have noticed that I feel less hungry and have fewer cravings for certain foods (sugar) when I keep to the schedule.  I am in between training (will start again in end of June) so I am not sure how I will do.  I am following up with Kait in July after I have had a chance to implement the routine with training schedule.

What advice do you have for those seeking to become healthier?

It really is true that what you put in your body will influence how you feel and perform.  To maintain strength and stamina you have to fuel your body.  Kait helped me look at ways to do that and then if necessary we will work together to make changes. She offered alot of great ideas, knew how to relate to me as not only a vegetarian but also as an athlete.  She was funny, professional and easy to talk with.

This is the story of a client who is still on her weight loss journey. “It was hard at first so see myself as a success story since I feel that I am still in the middle of the process, but I am still working on acknowledging my accomplishments.” This is such an excellent way to put it and acknowledging small steps along the way is just as important as the final goal. Read on for more information about Viviana.

Name: Viviana

Starting Weight/ Current Weight: 282.2/216.4

What have been the keys to your success?
I keep a food log. It keeps me accountable knowing that I am going to write it down and see it in black and white.  I also do things like a cup of rice or a cup of pasta and look to see if my meal is balanced.

Is there any specific information that you were taught from your dietitian that “hit home” or aided you in your weight loss process?
Shelley has taught me to stop judging my food.  I used to think of what I ate as good or bad.  She taught me that instead of judgment use the concept of choices.  What can I choose instead if I am in a similar situation?  Instead of feeling trapped, I now feel that I can breathe easier when I am at a restaurant.

Another thing she taught me is that every time I don’t use food when I’m depressed or when I choose to not have french fries with my sandwich or I choose to have a protein bar for a snack instead of a bag of Doritos, I am taking a positive risk.  I never thought of myself as a “take risks” kind of person, and if I did take a risk, it was a self-sabotaging one.  For her to say that me, it really meant a lot to me.

What is your exercise routine?
I work out three times a week with a personal trainer at a local rec center.  With his encouragement I lift weights, do core work, cardio, boxing, even krav maga.

Have you seen health benefits from your progress?
Most definitely.   I used to go to the doctor for treatment because I have arthritis and meniscus problem in both my knees.   My knees are better.  I feel that my knees feel more like a person my age than someone who is 90 something.  I know that I am no longer in immediate danger of developing diabetes.   My sugar level is much better and the dark discoloration of the skin around my neck is gone.

What has changed in your life since you have lost weight?
I can walk faster, climb stairs without having to hold on to the banister, and can now even jog on the treadmill.  I can do jumping jacks for a full minute without stopping.  I know that may not seem much to some people, but for me, who at one point could not get up from the couch without holding on to the coffee table and had to take the stairs one at a time, it’s a huge deal. I have realized that now I want to be more active. I actually want to take a rock climbing class.

I have gone down in size and both Good Will and Purple Heart have benefited from my donations.  Last year when I had to buy some dresses for events surrounding my brother’s wedding, I was dreading it a bit.  Shopping was never an activity I liked.  It was something that I had to get through.  This time though, I had fun.  Yes, fun!  I picked out some dresses and I liked what I saw in the mirror.  Instead of thinking “I hope I can get into something” it was “remember Viv you only need this number of dresses.”  And this was in a plus –size store.

I feel more comfortable in my body.  One of my fears, before I started losing the weight, was that I would continue to not like what I saw in the mirror after losing the weight.  I have realized two things since then.  One that, not only am I more comfortable with my body, but that I can actually have a full length mirror in my bedroom and look at myself without cringing.  Second, I recently have been helped in letting go of the goal weight- the numbers.  I was focusing so much on getting to a certain number that I was putting too much pressure on myself.

…read more on Successful Client Still On Her Journey Gets Help from RD, Shelley Alspaugh

This post is one of the greatest weight loss stories we’ve heard, as Tammi uses real food, food journals, and the help of her Registered Dietitian, Bobbi to change her life for the better. Tammi’s motivation is truly inspiring and she is kind enough to share her story with us in the hopes of helping other people change their lives too! Congratulations Tammi!

Name:  Tammi

Age: 38

Starting Weight/ Current Weight: Starting 237/Current 156

What have been the keys to your success? I eat healthy, count calories, carbs, fats, sodium, etc., log in everything on SparkPeople.com and I exercise regularly.

Is there any specific information that you were taught from your dietitian that “hit home” or aided you in your weight loss process? Yes, Bobbi explained to me about calories in and calories burned and about carbohydrates.  She explained to me about metabolism rates and did a test.  She also helped me to learn how to substitute foods (healthy vs. unhealthy).  I have learned A LOT from her!

What is your exercise routine? I do Tae Bo 3 to 4 times a week, walk/run the track or treadmill, swim laps and strength training.

What has changed in your life since you have lost weight ? My clothes size has come from a 24 to 8, more energy, no more diabetes medicine and others meds have been cut back.  Less pain in my knees, and I can breath.  My stomach problems have gotten A LOT better.

What keeps you coming to your appointments? I enjoy speaking with Bobbi and getting her feedback and encouragement.  She also gives me new food ideas!

How do you handle stressful situations? Now I try to sit back and take everything in and I am learning on how to deal with things in life easier!

How do you deal with food cravings? I satisfy them within reason.  I have learned moderation and telling the difference between being hungry or just wanting to eat because I am bored.

What is the biggest change you have made in the last year? I have stopped smoking, started exercising and eating healthier all while going through my divorce

What advice do you have for those seeking weight loss? Just do it!  No excuses, eat healthier and exercise.  You are your own worst enemy.  There is not a special pill that you can take to lose weight, you have to want to do it.  For me it was simple, I wanted to live!

Additional comments:

I always wanted to be skinny and in shape and I knew I couldn’t just wish for it, I had to do it myself.  I have learned a lot about who I am and what I can do now that I have lost all this weight.  I know now that I can do anything I put my mind to.  With the right attitude and encouraging people in my life I have been successful in my journey to lose weight.  Although I am not done, I also know that this is the way I live now, it’s not a diet, it’s a life!  Good luck to everyone trying, just keep telling yourself you can do it!!

The newest member  in our Successful Client Club is truly an inspiring story. Edith, born in 1919 is living an enjoyable, happy life and she was kind enough to share her story with us.  Edith grew up in what she considered a very simple time, and she believes this is what led her on the journey to health. Edith said family activities consisted of hikes, walks, and other outdoor activities that provided exercise and happiness. In our current time, social activities revolve around food and going out to eat. Edith’s idea of going out to eat includes outdoor picnics packed with homemade, healthy food and fun memories.

Throughout her life, Edith has remained in good health. Recently she started to gain weight and show signs of diabetes and she was not sure why. Edith met Rebecca and after discovering what was going wrong, she was able to lose 8 pounds in 1 month! Rebecca helped Edith realize what she was eating was good, but her portion sizes were way out of range. Rebecca helped Edith come up with a plan that was manageable and realistic. Edith brightened up when I mentioned that meeting with Rebecca, remembering how positive she was and the new confidence Rebecca gave her. Edith said Rebecca had faith in her and giving up was not an option; losing weight was not a maybe, it was a fact. Edith said thinking of her meetings with Rebecca keeps her motivated and she plans to work with her for a long time.

Edith’s story reminds me to remember that health can be simple and attainable. It should not be a struggle, rather a lifestyle. At Rebecca Bitzer and Associates, we believe it creating realistic goals and working with your current habits to create a healthier you.  Let Edith be an inspiration to us all, to remember the simple things in life and that it is never too late to make a change.

My absolute favorite blogs to write are the stories of our successful clients, and this journey is one of the best we have seen. Marie is our inspiring client who has currently lost 30 pounds in just under 3 months, following Take Shape for Life. Marie said her weight gain spiraled out of control as she got older and a terrible automobile accident was just the thing Marie needed to make a change. In fact, because of her excess weight and diabetes, Marie’s healing process from this accident was much slower and she really suffered aches and pains that would wake in her in the middle of the night.

In mid October Marie met with Rebecca Bitzer who informed her of this great program, Take Shape for Life. Marie’s immediate reaction was that she could not do something like this, especially with the holidays coming. Rebecca helped her realize that now is the best time to start and that she should not wait until the New Year.  As soon as Marie started TSFL she found it extremely easy to fit the program into her schedule and her various travels. She informed me that there was no sickness, mood swings, or fatigue and she felt great the entire time.  Even when she was eating meals with families over the holidays she would just pile on the veggies and chose less starches. Take Shape for Life did not hinder her social life, it enhanced it because she could still do all the same things while feeling better. Everyday life was easier, including walking around an airport, getting rid of her pain medicines, and having her sugars under control. She was also able to get rid of most of her clothes that are way too big now, what a great feeling!

The little things in Marie’s life are also different, she is noticing new attention from friends and feeling closer with her husband. We laughed as she told me her son came home from college and asked her “where is the rest of you?” As I spoke to Marie she radiated confidence and I could tell she felt great about where she was in her life and having her health under control.

Marie also told me that as great as the program was, she would not have been as successful without her health coach. She felt at ease talking to Rebecca stating, “It’s as if she knows exactly what I am going through”. She really liked that Rebecca personalized the plan to fit her needs and focused on what was affecting Marie, not anyone else. In addition to making Marie feel comfortable, she also made TSFL easier, giving her suggestions of how to travel and how to follow the program while eating out.

Marie is excited to stay on the plan and continue to lose weight.  We look forward to her continued success and wish Marie and her family happiness and health.

Check out this interview with one of our successful clients, Paul Evans! His weight loss journey led him to complete the Susan G Komen Race for the Cure! Congratulations Paul!

Starting Weight/ Current Weight: 392/ 361

What have been the keys to your success?  (Do you keep a food log?  Do you count carbs or calories or portions?)

The key to my success is knowing I can not do this alone and getting support through my nutrionist, TSFL support group, and actually trying to stick to it and follow the advice of my nutrionist it seems that weight comes off when I stick to the program. Also I found out I seem to do better when I have to work toward a goal. (Example: walking a 5k, or traveling on an airplane, or aiming for smaller clothes)

Is there any specific information that you were taught from your dietitian that “hit home” or aided you in your weight loss process?

The biggest thing that I have learned through the TSFL/ Medifast program is that “If normal eating got me overweight, I can never go back to normal again, and now I have to create a new normal to get and stay at optimal health.

What is your exercise routine?

I try to include a variety of different types of exercises. My favorite is water aerobics, Yobics (a combination of yoga and aerobics), and Jason’s Fit Kitchen (which is a website or you tube 10 minute workout), and just walking and other workout video’s

Have you seen health benefits from your progress?

I have more energy during the day. My clothes are getting bigger because I’m shrinking. Hopefully, by the end of summer when I go for my next Doctors visit I’m hoping if I lost more weight to be off my Diabetic medication Metformen.

What has changed in your life since you have lost weight (i.e. clothes sizes, energy levels, activity abilities, aches/ pains, etc?)

When I plateau the clothe-o-meter is a good reminder that my clothes are getting to big. I’m discovering a new like for healthy eating. My co-workers have noticed my energy level go up at work and I’m getting people noticing me more and making healthy comments about size now.

What keeps you coming to your appointments?

I know I can not do this by myself and I need the support of others.

What is the biggest change you have made in the last year?

The biggest change since losing the weight is that I was able to do a 5k (which is 3.2 miles) and I was able to walk it in 1 hour and 40 minutes. I did the 5k for Susan G Komen Race for the Cure.  June 5, 2010

What advice do you have for those seeking weight loss?

Realize that your weight is not your fault. The food industry has manipulated the taste of food so you will eat more than you need. Also, you can not get to your goal with out support.  Than if normal eating got you over weight, you have to find a new normal.

Additional comments (Please tell us about your race! We think this is amazing!):

When I started out the TSFL food program one of the things I noticed I had to do was to set goals in small stages. When I noticed the weight coming off and more than I have ever lost plus losing clothe sizes I decided one of my goals was to walk a 5k when I got close to losing my first 50lbs. I shared this goal with my family and they have been my biggest support system.  Than with perfect timing in setting my goal RBA came up with 5 day a week 30 minute a day exercise challenge which got me even more motivated for the 5k.  My initial fundraising goal was $125 which I got in about 2 days so I raised my goal to $500 and I was able to meet and exceed that goal by raising $616 for the Susan G. Komen Race for the Cure.  The night before the race I was so excited like the day before going to school for the first time or knowing it was almost Christmas morning I could not sleep the night before the big day. As I approached the first mile maker I noticed that there were short cuts to the finish line and I also though I’m only at the first mile I thought I was half way done with race.  It took me 40 minutes to get that first mile but I told myself I had to press onward to goal I said I was going to achieve. My brother and brother-in-law who ran the race came back to meet for the last mile to encourage me to finish the race. I could not have done it with out my family supporting me that day and meeting my mom at the finish line was a major accomplishment. I was in pain but it was well worth it to realize I can only take one step at time to finish the race and the pound will come off one pound at time when I’m focused on the finish line of being at my optimal health.