Tag Archives: Amy

Eating Seasonally

Amy Kweller MS, RD By on
Pears with mother and son

You may have heard mention of the importance of eating seasonally, but what does that mean and why does it matter? Eating produce when it is in season is not a new idea, in fact, it was the norm before industrialized agriculture and giant grocery stores. The general idea is that we eat foods when they are naturally harvested, such as berries in the summer and pears starting in the fall. The nutritional benefit is that seasonal fruits and vegetables tend to pack more nutrients and richer flavors than foods that should ripen before being harvested or during shipment. And in this way, seasonal foods tend to be cheaper and less damaging to the environment. An interesting fact about pears is that optimal ripening actually occurs after being harvested and cold storage, and therefore, they are available nearly year-round! So Continue reading →

Beat the Heat!

Amy Kweller MS, RD By on
Creamy pear popsicles with chunks of kiwi and yellow sticks

Summer is my favorite season, because of the social gatherings, barbecues, picnics, and summer treats that satisfy my sweet tooth. I pay attention to my calorie intake carefully – especially during the hot summer when cold, decadent treats are everywhere. So, what is a dietitian to do? Make popsicles, of course! Anything that can be made into juice or a smoothie can also be made into a delicious popsicle that fulfills that sweet craving, cools you off, and packs in nutrients without unnecessary calories. Making popsicles is very easy, in fact it’s a fun activity for the whole family. And you don’t need any molds or special equipment, paper cups and popsicle sticks will suffice. For this method, place the cups on a tray, fill them ¾ full, cover the cups with saran wrap, and press the sticks through to Continue reading →

Vacation, all I ever wanted!

Amy Kweller MS, RD By on

Vacation is my favorite word. I love adventure, new places and activities, and enjoying time with friends and family: The problem is keeping your health goals on track while traveling. I will be driving across the country this summer to help a friend move and I find road trips make for the most challenging way to travel healthfully. Gas stations, convenience stores, fast food… How do you make smart choices with limited options? For starters, plan ahead. Pack healthful snacks, including fruits, veggies, nuts, seeds, and plenty of water — enough for the number of days you’re travelling. When you do stop for refreshments or fuel, avoid the candy and chip aisle at the gas station; however, if temptation is too strong, perhaps allow yourself one indulgence each day on the road. If you know the cities you’ll pass through, Continue reading →

Stop Shoulding on Yourself!

Amy Kweller MS, RD By on

Should is a nasty word; it implies you’re doing something wrong. We all think it, we all say it, and we all need to be a little nicer to ourselves. I’m terribly guilty of this. I just finished the first official year of my doctoral program and today I decided to relax, not go to the gym, and enjoy a little downtime. (GASP!) I’m generally a go, go, go person, so I always feel like I should be doing something productive. But why? I liken the word should to the word shame, as in, I’m ashamed that I did or did not do __X__. I should go to the gym. I should not eat that ice cream. I should start working on the next project. Eating well, exercising, finishing that task, the list of our shoulds is endless. In one Continue reading →

Beautiful on the Inside

Amy Kweller MS, RD By on

This week a coworker said to me, “My son doesn’t eat fruits and vegetables, but it’s okay. He looks healthy.” Uh oh, this sounds familiar. Rather than what’s on the outside, the question we should ask is, “What does he look like on the inside?” Thinness does not imply healthy, and those who look like they are a healthy or expected weight on the outside may, due to poor diet or lack of exercise, harbor risk factors for chronic diseases on the inside. Medically this is called metabolically obese normal weight and socially called “skinny fat.” Unfortunately, like obesity, this condition is associated with insulin resistance and elevated blood sugar, blood pressure, and blood lipids, predisposing individuals to premature diabetes and cardiovascular disease. [1] National data suggest that metabolically obese normal weight individuals make up more than 20% of the Continue reading →

Put Your Best Fork Forward!

Amy Kweller MS, RD By on
Anjou pears on a tree in a sunny orchard with a dirt road

Happy National Nutrition Month! Every year, the Academy of Nutrition and Dietetics encourages getting back to the basics of a healthful diet, and moving toward healthful habits can be as simple as changing the next bite. Lately, I have been hearing of more nutrition and food fads and myths than usual. It seems the internet has made everyone a nutrition expert. (Insert a shrug and a sigh.) My personal pet peeve is the use of the phrases good food and bad food. Unfortunately, nutrition isn’t black and white unless you’re eating a hot fudge sundae. When I was an obese teen, I’d come home after school and cram my mouth full of snack cakes, potato chips, whatever packaged food I could find in our overstuffed pantry. These, of course, were not nutrient-dense choices and I don’t ever recommend eating this Continue reading →

Healthy is Strong

Amy Kweller MS, RD By on

February is American Heart Month, and taking care of yourself and the ones you love is the perfect way to say I love you this Valentine’s Day. According to the Million Hearts® Healthy is Strong campaign, heart disease is the leading cause of death in men and women. Instead of giving your sweetie chocolates this Valentine’s Day, why not give your heart? For men and women, one small change can add up to one healthy heart! One simple way to boost heart health is with physical activity. No, you don’t have to run five miles every day, but increasing activity slowly, such as a romantic walk with your sweetie, improves cardiovascular health. As a rule of thumb, aim for 150 minutes of activity each week – and if you #PearUp with a partner, you’re more likely to stick to your Continue reading →

#PearUp with a Pal for Lasting Results!

Amy Kweller MS, RD By on

Now that 2017 is fully underway, you may be feeling less motivated to maintain your New Year’s resolution. You’re not alone: By two weeks into January, approximately 1/3 of us have failed to maintain our resolutions. So maybe it’s time to #pearup with a friend or group! Studies suggest that people who participate alongside a partner or group, whether for weight loss or physical activity, tend to stick with the program longer (1, 2). Weight management programs that incorporate meetings or phone calls tend to have greater success partly due to encouragement and accountability (3). Newer research even suggests that online weight loss communities via various social media platforms are associated with greater weight loss (4, 5). From my personal experience, friends make the journey fun and we feel less alone. Friends and I sometimes get together to prep recipes Continue reading →

Promises, Promises

Amy Kweller MS, RD By on

Every year I make a New Year’s resolution… and sometimes stick to it. Over the years, countless clients have told me they resolve to lose weight in the coming year, but most of us fail to reach our resolutions. What’s the problem? Instead of vague promises to lose weight or get healthy, perhaps we should focus on the causes of the issue: Small changes are what really add up. A more realistic goal may be to change a particular behavior that contributes to health. Here are a few ideas. Slow down! When we eat quickly, we tend to eat too many calories before our brains register satisfaction. Take in the environment, enjoy conversation, and savor each bite. If you’re struggling to hit the brakes, make sure you’re spending at least 20 minutes enjoying your meal. Prepare ahead of time. You Continue reading →

Waiting for the Weight?

Amy Kweller MS, RD By on

Ah, the holidays. That magical time of year when friends and family come together, airports are overrun, siblings fight, and we all pack on a few pounds that we resolve to lose in January. (Actually, a study in the New England Journal of Medicine in 2000 suggests we only gain about one pound over the holidays!) My first holiday gathering is this week, and since I have a terrible sweet tooth I’ve already pictured the dessert table. It looks delicious and is full of my favorites, so what do I do? I say it every year – plan, plan, plan! So where to start? First, never arrive hungry. If I’m hungry when I walk in the door, within minutes I might have a bottle of wine and an entire cake in my hands. That’s not good, so carry filling snacks Continue reading →