Tag Archives: Amy

Cauliflower Pear Soup

Amy Sherman By on

Cauliflower and pear are blended together to form a rich and creamy soup with just a hint of sweetness. A garnish of pear and sage leaves adds a festive touch.  Ingredients:                2 Red D’anjou pears 1 head of cauliflower, about 4 cups roughly chopped 2 cups water 1 cup chicken or vegetable broth 1 cup whole milk 1/4 cup grated Parmigiano Reggiano 1 teaspoon kosher salt, divided 2 Tablespoons extra virgin olive oil 10-12 fresh sage leaves Directions:  Peel, core and chop one pear, then cut the other pear in half and peel, core and chop one half. Remove the core from the reserved pear half, and finely dice it, and set it aside for a garnish. Place the chopped pear and cauliflower in a soup pot and add the water and broth. Bring to a boil over Continue reading →

Ditch the Guilt

Amy Kweller MS, RD By on

It’s Sunday morning and you splurged too much on food or drink last night. You’re tired, unmotivated, and guilt creeps in from not making the best choices. Sound familiar? The truth is we all splurge sometimes, myself included, and we need a plan – especially with the holidays approaching – to ditch the guilt and get out of the splurge cycle! As a dietitian, I feel like I work with guilt almost as much as I work with improving eating habits. Unfortunately, too many of us associate eating habits or what the mirror displays with self-worth and confidence. We are more than what we eat! Here are some steps I review with my clients (and sometimes myself!), give it a try! First, reflect on the occasions when you splurged. Would you take back the entire day or night, the time Continue reading →

New Initiative to Increase Fruit Consumption in Children

Amy Kweller MS, RD By on

In a push to increase fruit consumption in children, the United Kingdom’s largest grocery chain, Tesco, has implemented a program offering free fruit to children while their parents shop. Just like the United States Department of Agriculture, the UK government recommends everyone, including children, eat 5 servings of fruits and vegetables each day. Unfortunately, like the US, children in the UK fall short of this recommendation with only 10% of boys and 7% of girls aged 11-18 consuming 5 fruits and vegetables each day; only 2% of American kids eat the recommended daily five servings of fruits and veggies. The Tesco initiative is being launched in over 800 stores and is already receiving praise from experts and charities. But, will it work? Well, that’s hard to say. Last year, a study from the University of Vermont found that school children Continue reading →

Fuel Up

Amy Kweller MS, RD By on

Exercise is very important to me and to general wellbeing. According to the American College of Sports Medicine, for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness, the average adult should engage in moderate exercise for at least 30 minutes, 5 or more times per week – or at least 150 minutes each week. We often hear about which nutrients to consume for recovery after a workout, and I often see people pounding protein shakes at the gym, but we don’t talk as often about what to eat before a workout. In college, I boxed and tried martial arts; now, I run, yoga and CrossFit. This month, to mix up my routine, I joined a kickboxing training program. We meet at 6:00AM to work on techniques, box, and do a variety of functional activities for strengthening – and after one Continue reading →

Grill Master

Amy Kweller MS, RD By on

To me, summer means sunshine, farmers’ markets and grilling. I personally love the flavors of grilled foods and regularly grill veggies as a side or base for meals. One of the greatest challenges I have faced in my years of counseling and teaching is that people have been trained to think they don’t like fruit and/or vegetables, and they don’t venture outside the norm for ingredients or culinary techniques. The remedy is simply to get a little creative in the kitchen – or backyard – and be okay with failing once in a while. I base most of my meals on produce, and in the summer that means adding a treat of grilled fruit at the end! Grilling is probably one of the simplest culinary techniques for fruit and veggies. In the beginning, it’s a good idea to stay close Continue reading →

It’s What is on the Inside that Counts

Amy Kweller MS, RD By on

We’ve all done it – picked up a slightly speckled piece of fruit and put it back in search of a more cosmetically appealing piece. Just like meat and eggs, produce is graded, and most grocery retailers purchase and profit from higher grade produce. According to US Department of Agriculture (USDA) standards, U.S. Number 1 fruit must be “carefully hand-picked, clean, well formed” and free from injury, including bruising. Produce items that don’t make the gradearenow being called “ugly fruit and vegetables” – those that are imperfect and less/not profitable – and often end up being discarded. According to the USDA, food waste is the greatest contributor to landfills, 31% of edible food is wasted, and food waste accounts for an estimated annual loss of $161.6 billion. Interestingly, recent studies suggest that blemished fruit, the stuff not pretty enough for consumption, Continue reading →

Tackle the Fridge!

Amy Kweller MS, RD By on

This weekend I tackled the fridge, and I don’t mean Super Bowl XX champions Chicago Bears’ William “Refrigerator” Perry. I’d like to say that I clean my fridge at least once per month, but like most Americans I only get to this important task about twice per year. Unfortunately, this practice can lead to increased food spoilage, food waste and risk for foodborne illness. According to the USDA Food Safety and Inspection Service (FSIS), 9000 deaths and 6.5 to 33 million illnesses each year are directly linked to foodborne illness – often from not keeping foods at the appropriate temperture. [1] It seems to me we need to talk about refrigerator health! First things first: Your refrigerator should remain under 40°F. Bacteria grow most rapidly between 40° and 140°F, called the Food Danger Zone, and some can double in number Continue reading →

Don’t Be a Yo-Yo!

Amy Kweller MS, RD By on

That dreaded time of year is here again – swimsuit season. I have helped countless people lose weight, including myself, and despite many new and radical diets, the science still points to one principle: To lose weight, expend more calories than you eat. Sounds simple, right? Nope. What this doesn’t take into account are cravings, lack of motivation, hormones, metabolism, boredom, emotions, workplace and social saboteurs… Should I continue? Unfortunately, many experience the yo-yo effect, losing weight, gaining it back and having to start over again. For lasting weight loss, small changes must be made and maintained over time for true behavior change – and to end the weight loss/regain cycle. Research from the National Weight Control Registry, a registry of more than 10,000 people who have successfully lost weight and kept it off, points to a variety of factors. Continue reading →

Love Your Heart!

Amy Kweller MS, RD By on

This Valentine’s Day, love your heart! Have you heard of phenols, flavonoids, and antioxidants? Phenols and flavonoids are families of phytonutrients, nonessential nutrients found in plant foods that provide color, flavor, and health benefits, particularly as antioxidants. In the body, antioxidants inhibit molecules that cause damage to body cells. Because of these antioxidants and other nutrients, increased fruit and vegetable consumption has been linked to decreased risk for many chronic illnesses, including heart disease, cancer, and neurodegenerative diseases. Does this mean pears are good for your heart? Well, a systematic review of pears and health published in the November/December 2015 issue of Nutrition Today supports what I’ve been saying all along. To be specific, pears contain many nutrients, including fiber, vitamin C (an antioxidant!), potassium, and phytonutrients that act as antioxidants – in particular, pears provide between 27 and 41mg Continue reading →

Six Simple Habits for the New Year

Amy Kweller MS, RD By on

A new year brings many things, a fresh start, a year of possibilities, and broken resolutions… We often set lofty goals and envision working out every day looking cute in our gym outfits, not the sweaty messes we really are. Visions are easy, reality is usually harder. Picking a healthy habit to work toward, rather than a resolution, might be simpler and more realistic. Give it a shot! 1. Make a plan. Whether you want to exercise more or lose fifty pounds, have a plan in place. Make it simple, such as walking 20 minutes twice a week or prepping meals on Sundays. Simple is easier to stick to and gives your schedule more flexibility. 2. Add a fruit or veggie. It’s not news that Americans don’t eat enough fruits and veggies. The Centers for Disease Control and Prevention found Continue reading →