About Amy Kweller MS, RD

As a Registered Dietitian, I have a professional relationship with pears. But as someone who loves great food, I also have a personal relationship with pears! So there is no better way to spend my time than blogging about this lovely fruit. I will blog about pears from farm to table; healthy living, cooking, and recipes; the therapeutic benefits of pears and a wholesome diet; and how pears can fit into your lifestyle. I have a background in clinical and community nutrition, and teaching others how to lead healthy, fulfilling lives is my goal and passion – so send me your questions. My hope is that everyone who visits this site will find something that lingers long after the browser closes, and I expect that will be a deeper love of pears!

Why Nutrition Buzzwords Aren’t Worth the Buzz

Scrolling through the health news can be interesting, exciting even, and downright maddening! Popular media suggests some interesting things about the public concept of nutrition – and it isn’t founded in science. Beware! Nutrition buzzwords are a part of media campaigns aimed at selling products, diets, books, or supplements, and they’re pretty successful. Here are a handful of the popular buzzwords that make me roll my eyes, and why we should stop using them. Clean eating: What exactly is a “clean” or “real” food? Carefully choosing minimally processed foods is reasonable, but excessive restriction can cause nutritional inadequacy. Cleanse or detox: Your liver and kidneys already do this, so don’t waste your money or starve yourself. Plus, these extreme measures can be dangerous! “Boost” or “jump start” your metabolism: This simply doesn’t mean anything. Superfoods: No capes here. Just because Continue reading

To Snack or Not to Snack? Intuitive Eating Answers the Question

That is the question of the hour! Popular media is full of nutrition advice, often encouraging wacky diets that cut specific food groups, macronutrients, or favorites. (Like cupcakes, I can’t live without cupcakes!) In this landscape of restrictive eating, I see people struggling with the constant merry-go-round of weight loss, weight gain, loss, gain… I know people not eating for long stretches each day or only eating every other day. The truth is, most of us can lose weight if we’re motivated. But, diets don’t teach us to listen to our bodies, which can lead to weight gain. Intuitive eating is a lifestyle strategy that encourages mindfulness – listening to your body, rather than telling it what to do. It’s not a radical concept, but it’s one that encourages a healthy relationship with food and the body. By letting go Continue reading

6 Ways to Eat Well, Waste Less and Save Money

Each March ushers in spring and National Nutrition Month! This annual celebration of nourishing the body through food began with the presidential proclamation of National Nutrition Week in 1973. This year’s theme is Go Further with Food, which encourages us to achieve the benefits of eating well while reducing food waste. In other words, planning and managing food resources will save both nutrients and money! The message of eating well while saving money is particularly close to my heart, and who doesn’t want more money in the bank? We can also think about nutrition status as a bank. We have nutrients stored in the body; when we eat we make a deposit and when we’re active we make a withdrawal. Throughout the day, the goal is to maintain appropriate fuel for living our best lives, and the same idea is Continue reading

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

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

I’ve Fallen Off The Wagon. Now What?

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

Fresh Fruit for the Holidays!

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

Eating Seasonally

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!

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!

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!

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