Tag Archives: Nutrition

Do’s and Don’ts of a Heart-Healthy Diet

Amy Kweller MS, RD By on

Did you know that heart disease is the leading cause of death in the United States? In response, the American College of Cardiology and American Heart Association recently released stricter high blood pressure (hypertension) guidelines, narrowing the diagnosis from ³140/90 mmHg to ³120/80 mmHg. These numbers represent the amount of pressure exerted against the blood vessel walls when the heart contracts and relaxes. Over time this elevated pressure damages the heart, blood vessels, and increases risk for heart attack and stroke. The stricter guideline means more people will be diagnosed with hypertension, but instead of a push for pharmacologic remedies, the American Heart Association recommends improving diet for long-term heart health. February is American Heart Month, the national campaign to tackle heart disease. Is there a better time to love your heart? A heart-healthy diet is attainable for everyone, with Continue reading →

Instant Pot Pear Oatmeal Jars

Andrea Slonecker By on

The Instant Pot, that magical cooking appliance that allows you to do everything from sautéing to pressure-cooking, is all the rage right now. I put it to use in the morning to cook steel cut oats in no time. What’s even better is that the oats can be combined with any variety of ripe USA Pears and cooked right in individual mason jars for the family on the go. After cooking, the jars are topped with a variety of toppings to jazz up this heart-healthy breakfast. Makes 4 one-pint jars Ingredients: 2 cups diced USA Pears 1 cup steel cut oats 1/4 cup chopped dried fruit, such as cranberries, cherries, dates, or raisins 6 tablespoons honey 8 teaspoons chia seeds 1/2 teaspoon cardamom 1/2 teaspoon ground ginger Sea salt About 3 cups water Topping Ideas: Coconut Milk Yogurt or Greek Continue reading →

I’ve Fallen Off The Wagon. Now What?

Amy Kweller MS, RD By on

The holidays are behind us and grey months are ahead of us, which makes today a good day to consider the rest of 2018. Many of us make health-related New Year’s resolutions, and only 9.2% of people feel they successfully meet these goals. The problem may be that our goals were too drastic or too restrictive. We are all guilty of this type: “I’m going to run five miles every day” or “I’m only eating 1000 calories a day!” Unfortunately, drastic pledges that limit enjoying our lives generally don’t work. Plus, shouldn’t we enjoy life? YES! So, what can you do? Step 1: Keep it simple. Counting calories or minutes on the treadmill may not be the best way to tackle your goals. If you currently don’t exercise, try adding one or two short walks during the day – even Continue reading →

5 Hearty Pear Soups to Warm Your Winter

By on

Few things warm the body and soul like a bowl of soup in the wintertime. When it’s cold outside, soup can bring a sense of nourishment and comfort. The winter months also happen to be an ideal time to experiment in the kitchen since the frigid temperatures keep many of us inside. Pears may not be an ingredient that immediately comes to mind when you think of soup, but they can bring a unique flavor and texture to both sweet and savory soups. They’re also an excellent source of fiber and a good source of vitamin C, making them a nutritious and delicious ingredient. Whether sautéed with vegetables before stock is added, roasted and pureed to blend with stocks, or simply chopped and added to an already simmering broth, pears are a fun and tasty way to step up your Continue reading →

5 Meal Prep Tips for a Healthy New Year

By on

A healthier new year starts with building better nutrition habits. Cooking is one way to get yourself into a healthier groove, and adding a little bit of meal planning to make a significant difference! Making sure you have a well-balanced, varied diet can easily be achieved with meal prep. Here are 5 meal prep tips to give you a head start: 1. Less is more Begin meal prepping with recipes that are easy to prepare and require simple ingredients. I like to select recipes with no more than 10 ingredients (less is better!). Once you get the swing of preparing these recipes, you can expand to more robust dishes. 2. Batch cook Cook a large amount (double or triple the quantity of a recipe) so you can enjoy part of it that day, and then save or freeze the rest Continue reading →

Fresh Fruit for the Holidays!

Amy Kweller MS, RD By on

Tis the season for gift-giving, social gatherings, and indulging. With all the excitement of the season, it’s important to make sure you add eating healthfully to your to-do list. It’s the most wonderful time of the year to savor everything the season has to offer, and December also happens to be National Pear Month! Pears are an especially festive fruit and a refreshing change of pace during a season chock full of high-calorie food and drink. If you are attending bunches of social events, fruit is an excellent addition to your daily intake, particularly considering the sometimes frenetic and unusual eating schedule during the holiday season. Consuming fruit provides necessary nutrients to maintain energy for the endurance needed on long days, and may fight cravings by maintaining satiety and blood sugar levels. I like to drink a glass of water Continue reading →

Here’s How to Celebrate National Pear Month!

Kathy Smart By on

There is a whole month to celebrate pears? Why yes, yes there is! Personally, I believe pears should be celebrated ALL year long, but I especially celebrate the bounty of pears in December when it is National Pear Month. As a nutritionist with 20 years of experience under my belt, I have found few foods that bring me as much joy and energy as a pear. They are versatile when it comes to cooking, are juicy and sweet, and because of their fiber content, keep me satiated. In honor of the month-long designated occasion, here are 3 reasons to get into the pear spirit: 1. Nutritional Benefits Fiber: A medium pear has 6 grams of fiber, which equals about 24 percent of the recommended daily value. Did you know that the skin contains the majority of the fiber found in Continue reading →

3 Sweet Reasons to Choose Pears if You Have Diabetes

Willow Jarosh MS, RD & Stephanie Clarke MS, RD By on

November is National Diabetes Month and it’s also a great time to find perfectly ripe pears, which comes in handy since pears have a lot of the attributes we recommend in a diet to prevent and treat type 2 diabetes. Pears are a low glycemic index (and low glycemic load) food – a medium-sized pear ranks 38 on the glycemic index – which means they have a mild effect on blood sugar levels. While there isn’t a cure for diabetes (yet!), we do know that food is a very powerful tool that can be used to reduce symptoms and improve overall quality of life. As registered dietitians, we see the power of food every day, and the research supports just how much of an effect food can have on reducing the impact of diabetes. Whether you’ve been diagnosed with type Continue reading →

Pear Pecan Pumpkin Spice Bread

Bonnie Taub-Dix By on

Some “breads” are actually quite sweet and sugary, acting more like cake than bread. This Pear Pecan Pumpkin Spice Bread lets the naturally sweet taste of the pears shine through without any added sugar AND it pears perfectly (pun intended) with savory dishes like a steamy bowl of butternut squash soup. It’ll also look beautiful on your holiday table! Makes 1 loaf Ingredients: 2 fresh ripe USA Pears – peel, core, cut into pieces 2 fresh USA Pears with stem – cut in half (leave core attached), core and peel 1 cup whole wheat pastry flour 1/2 cup all-purpose flour 1-1/2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon ¼ teaspoon pumpkin spice 2 teaspoons cocoa – unsweetened ½ cup extra virgin olive light oil or avocado oil ½ cup plain Greek yogurt – Continue reading →

Add Pears to Your Tailgate or Watch-Party Spread

Michelle Dudash, RDN By on

Tailgate and game watch party food are among my favorite meal categories. While I love indulging in some of the heartier game-day fare, I also like to balance things out and cleanse my palate with fresh produce. Juicy and naturally sweet USA Pears, which offer an excellent source of fiber (6 grams for a medium size), can play a crave-worthy role in any game-day menu. A fresh, fruit salad is a staple dish I always enjoy on game day, whether it’s a get-together that I’m hosting or one where I’m attending as a guest. A fruit salad is also a crowd-pleaser, from toddlers to adults. (On a side note: The other day, my 4-year-old spotted the first pears of the season on our kitchen counter and literally squealed, “Ooh! Can I have one?” True story.) While pears are in peak Continue reading →