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 just ten minutes adds up to 70 minutes each week! If eating out is your doom, split a meal, try an appetizer instead of an entrée, or swap a side of fruit for a sugary dessert. Small changes really do make for long-term changes.

Step 2: Start fresh. Instead of drastically cutting calories, swap fresh fruit and a glass of water for a sugary/salty snack or side dish. Or maybe you don’t love veggies or you’ve grown tired of your go-to items – try something new! I get in ruts like everyone else, but a stroll through the produce section usually produces fresh ideas. It’s also easy to start the day fresh, I add sliced pears to cereal, oatmeal and yogurt, or diced veggies and salsa to eggs.

January 1 is no more magical than February 1 (or today, for that matter!). Start fresh and see how you feel in a few days! For more ideas, check out what the USDA suggests for small changes that lead to lasting results.

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5 Meal Prep Tips for a Healthy New Year

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 for another day in the week. Dishes that freeze well include chili, soups, meatballs and muffins.

3. Creatively reuse

Eating the same exact meal every night can get boring, especially if you have kids! Repurpose your meal creatively throughout the week. For example, grilled pears can be enjoyed in a sandwich, sliced and diced into a salad, or blended into a savory soup.

4. Don’t forget snacks

Snacks should include foods and nutrients that you may not get enough of during meals. As 90% of Americans don’t get enough vegetables and 85% don’t get enough fruit, snacks are a perfect way to add them to your healthy eating plan. Plan for snacks like sliced pears and cheese, Greek yogurt topped with granola, or trail mix.

5. Stock up on containers

The right containers are everything to a meal prepper. Stock up on containers that take up less space and are BPA-free, leak-proof, dishwasher safe, freezer safe and microwave safe. You may also want to stock up on glass jars or bento boxes so you can easily tote your meals to work.

Want more pear recipes? Visit our recipe page!

Make sure to follow USA Pears on FacebookTwitter and Instagram for all things pears!

Toby Amidor, MS, RD is a nutrition expert and author of best-selling The Healthy Meal Prep Cookbook and The Greek Yogurt Kitchen.

Vacation, all I ever wanted!

RoadVacation 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, locating restaurants with mixed options ahead of time may allow more flexibility. Then, aim for adding veggies as a side or an appetizer, splitting meals, or having fruit for dessert. Likewise, staying active may help offset some indiscretions. Many hotels offer exercise facilities, or even better, get out on foot and explore new people and places!

Small changes go a long way on the road, but remember that enjoying yourself is number one. Give yourself a break, relax, and have fun!

Be empowered to shift your perspective around food and your body!

woman cooking in the kitchenAs the summer months quickly approach, the buzz around diets and weight loss become more and more prevalent. This summer, try shifting your focus from deprivation and that elusive “bikini body,” which you already possess, and take the opportunity to slow down. It’s so easy to get caught up in the “shoulds” and “wants” that you may forget to glorify the little things that make your life rich on a day-to-day basis. Be empowered to shift your perspective around food and your body! When you breathe, slow down and harness food gratitude, you’ll be pleased to learn that eating can be an extraordinarily joyful experience.

Eating requires that you engage all your senses, which cause your brain to release feel-good chemicals, elevating your mood and evoking feelings of trust, enjoyment and relaxation. Let’s try it!

Take in and embrace what you see. From vibrantly colorful produce stacked at the market to a beautifully plated meal, our eyes act as a gateway to appreciating the food we eat. This is a great time to consider where your food came from and how it was grown, and if you’re eating a meal, you can reflect on the work that went into preparing it.

Try this: Hold a pear or two in your hands. Note the differences that are present between one pear and another from shape and texture to size and color variations. Currently in season are the Red Anjou and Green Anjou, which have been taking a nice long rest in cold storage since late last fall (they don’t ripen on the tree) and are now ripening perfectly!

Savor each bite. We often choose our foods based on the way they taste and the flavors we enjoy, but we rarely take the time to truly savor each bite. Chew mindfully and pay attention to the experience and the way the flavor and texture of your food changes. By savoring each bite, you can enjoy less quantities of food – and still feel satisfied.

Try this: Take a bite of a ripe pear. Note the texture, level of sweetness and juiciness this particular pear possesses. There are ten varieties of USA Pears, each with its own distinctive features – from taste to texture to color – so have fun to trying the different qualities that each variety embodies.

Inhale. Scent evokes memories and emotions, which you can use to enhance the enjoyment of a meal. How a food smells is directly related to your perception of how that food tastes.

Try this: Cut into a juicy pear and take a moment to embrace the sweet aroma. Does this evoke any emotions or excitement? Take note of your thoughts.

You may give this a go once in a while or incorporate a few of these tips on a daily basis, but either way, the act of engaging yourself in all that your food is offering will allow you to celebrate your plate in a way that takes the emphasis off dieting and deprivation. Happy Summer!

Stop Shoulding on Yourself!

arefree happy woman lying on green grass meadow on top of mountaShould 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 of the women’s groups I work with we talk about self-compassion. We seem to should things that may be meaningful, but… Do they deserve the importance we give them? What I mean is, I can’t count the times I’ve said, “I should order a salad,” when I really want something else. Even now, that statement makes me feel a level of shame and judgment. (I literally just thought to myself, “I should make a salad for dinner.” Sigh.) On the other hand, if I say to myself, “I should make sure I have food and shelter,” or “I should avoid being attacked by a bear,” I don’t feel shame or judgment. (In fact, I’m unconsciously nodding my head. That IS a good idea.) In contrast, making sure I order a salad at lunch isn’t quite as meaningful. So why do we feel so terrible when we aren’t perfect?

I think there is this notion that for some people healthy choices are easier or more natural, whereas the rest of us have this lifelong back-and-forth of temptation and willpower that creates a make-believe standard impossible to meet. As a dietitian, I walk a fine line between hoping people become healthier and hoping they become more accepting. Telling ourselves that we should or shouldn’t be, do, or act a certain way does not change behavior; in fact, I think it may worsen the situation. In the end, I want everyone to have a long, fulfilling life, and constantly shoulding ourselves doesn’t sound fulfilling.

This is the reason I talk about small changes: Walk an extra ten minutes at lunch; add a pear as a snack; take five minutes to breathe and relax. Small changes don’t require shoulds, they’re small dos that up to a lot of small victories.

Beautiful on the Inside

Mother and sun snuggling in the kitchen with an assortment of colorful, fresh pearsThis 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 normal weight population, and about half of all American adults have one or more illnesses associated with poor diet. [2,3] And it’s no wonder. Americans tend to eat too much sugar, salt, and saturated fat, and not enough fruits, vegetables, whole grains, and fish that may protect against chronic illnesses. [4] Additionally, Americans don’t move enough; only 21% of US adults meet the national physical activity recommendation of 150 minutes per week. Weight is only one indicator of health status: The scale does not replace eating well, exercise, and an annual physical exam.

Like I discussed with my coworker (and just about anyone who will listen), small changes to increase fruit and veggie consumption and movement will go a long way – especially in children who are building lifelong habits. As we’ve been told a million times in our lives, it truly is what’s on the inside that matters.

 
1. Suliga E, Koziel D, Gluszek S. Prevalence of metabolic syndrome in normal weight individuals. Ann Agric Environ Med 2016; 23:631-635.
2. Wildman RP, Muntner P, Reynolds K, McGinn AP, Rajpathak S, Wylie-Rosett J, Sowers MR. Clustering and the Normal Weight With Cardiometabolic Risk Factor Clustering Prevalence and Correlates of 2 Phenotypes Among the US Population (NHANES 1999-2004). Arch Intern Med 2008; 168:1617-1624.
3. Ward BW, Schiller JS, Goodman RA. Multiple Chronic Conditions Among US Adults: A 2012 Update. Prev Chronic Dis. 2014;11.
4. Epidemiology and Genomics Research Program, National Cancer Institute. [Accessed Apr 16, 2017]; Usual Dietary Intakes: Food Intakes, U.S. Population, 2007–2010.

Spring is in the Air

pear blossoms on a tree in springSpring is in the air. And along with that, at least for me, comes the feeling of renewal – out with the old, in with new. First thing I like to do is go through my closet; sandals to replace boots, t-shirts replace sweaters, and long sleeve dresses make room for sleeveless ones.

Next stop, the kitchen. I try year-round to make sure my cupboards and refrigerator aren’t stocked with foods that have expired. But part of my spring-cleaning ritual still includes a thorough review. And after the gloominess of winter, I long for a kitchen stocked with fresh produce that make me feel great.

Well, hello, Anjou pear.

Yes, I could have enjoyed you when it was snowing outside, but honestly, I got sidetracked. Packed with satiating fiber and with the powerful antioxidant of Vitamin C, you are a welcome addition to my refreshed, spring lifestyle. Since I’ll be even more active than I was in the winter (just completed my yoga teacher training last month!), I’m going to need to stay satiated and energized with the right foods.

Here are some of my favorite ways to enjoy pears:

1. Sliced and cooked into my morning bowl of oatmeal for some sweetness.

oatmeall topped with pears and walnuts in a bowl2. Thin slivers on a slice of 100% whole wheat bread with peanut butter for crunch and sweetness (instead of jam). Perhaps with a drizzle of honey. Whole wheat toast topped with peanut butter and sliced pears
3. Slices or cubes added to any type of mixed green salad with olive oil and white balsamic vinegar for crunch and sweetness. Goodbye croutons and sugar-laden salad dressings.Mixed greens topped with fresh, sliced pears
4. Cut into wedges served with a tablespoon of almond butter for a delicious snack.Sliced pear wedges with nut butter for dipping

And now, I’m feeling properly prePEARed for spring!

Go green and get your culinary jig on this St. Patrick’s Day

Many Irish staples carry an impressive nutrient profile. You can boost the benefits even further by complementing them with flavorful, nutritious pears. Here are 4 ways to do it:

steel cut oatmeal in a small mason jar1) Irish Oatmeal
Start the day with a festive batch of oatmeal. Prepare this simple recipe for Slow Cooker Steel Cut Oats, then speckle with pieces of bright green Anjou pear (in season now!).

pretty diced pear and apple chutney in a jar2) Soda Bread
This quick and easy 5-Ingredient Whole-Wheat Irish Soda Bread is hearty and satisfying without breaking the calorie bank. Serve with a spread of pear jam or spoonfuls of pear chutney and chunks of sharp cheddar cheese.

Hearty sheppard's pie slice with bosc pears on a white plate with a green napkin3) Potatoes
Spuds get a bad reputation for being unhealthy but are actually filled with important nutrients, including potassium, iron, fiber and B-vitamins. Bake, mash or cut into fries and roast in the oven. Serve with roasted chicken and a side of Cinnamon Pear Sauce. For a one-pot meal, add chopped, firm Bosc pears to your favorite recipe for a tasty spin on a classic Shepard’s Pie.

sliced pears atop red cabbage with green onions in a white bowl4) Cabbage
There’s more to this cruciferous and cancer-fighting veggie than corned beef. Enjoy cabbage year-round in salads and slaws. Stick with the green theme by combining cabbage with kale in a fresh and crunchy Kale Cabbage and Pear Slaw with Citrus Dressing.

February is Heart Health Month

Pears have more fiber than most other fruits. A graphic showing how pears rank higher than bananas and oranges in fiberThere’s good reason as to why we have an entire month dedicated to heart health: heart disease is the number 1 cause of death for men and woman in the United States (National Center for Health Statistics, 2016). According to the CDC, this has been the case for upwards of 80 years now, with current numbers pointing to about 610,000 deaths in the United States every year. Translation: heart disease is to blame for 1 out of every 4 deaths in America! While statistics like this are shocking and scary, there is at least one thing you can start doing today to immediately lower your risk: improve your diet.

The truth is, a healthy heart is directly correlated with a healthy diet. Studies show that fiber is excellent at preventing and reducing elevated cholesterol levels, which is a strong predictor of heart disease (Chai, 2012) (Department of Epidemiology, Tulane University School of Public Health and Tropical Medicine, 2008). High levels of cholesterol can lead to atherosclerosis, which is plaque buildup on the artery walls that can constrict blood flow and lead to heart attacks. Fiber, the zero-calorie indigestible part of carbohydrates, helps lower cholesterol by attaching itself to dietary cholesterol and ushering it out of the body, so it never gets absorbed into the blood (where it would otherwise stick and build up on the artery walls – yikes!).

So, how can you fiber-up your diet? Pears are a delicious place to start! A medium pear puts you 6 grams closer to meeting your daily fiber needs—which for women is 25 grams, men 38. Pears also have Vitamin C, with a medium-sized pear containing approximately 7 mg or 10 percent of the daily value. Because pears don’t need to be refrigerated, they’re also a very portable snack, especially if you work a desk job or are on the go. Pack one with you today to show your heart some pear love.

Healthy is Strong

Bosc Heart
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 plan!

Another quick fix is to add in heart-y foods to your diet, such as fresh fruits, vegetables, no salt added nuts and seeds, fish, and healthy oils, such as olive or canola. To keep it simple, try a piece of fruit for a snack, such as the delicious Anjou, Bosc or Bartlett pear – all American Heart Association Heart-Check certified for health. For a delectable option that still feels sinful, try sliced pears drizzled with dark chocolate. Yum!

So this February when love is in the air, remember that a healthy heart is a strong heart! Visit Healthy is Strong or Go Red for Women for more tips to take charge of your heart health.