Author Archives: Amy Kweller MS, RD

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!

It’s What is on the Inside that Counts

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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!

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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!

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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!

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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

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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 →

What are FODMAPs and can I eat them?

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Irritable bowel syndrome (IBS), a gastrointestinal illness that causes discomfort/pain, constipation or diarrhea, and sometimes bloating and gas, is estimated to affect 10% to 20% of the world’s population. The cause is unknown, but genetics, diet, and stress play a role. For some patients, a diet low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) has been successful for decreasing symptoms. FODMAPs is a fancy way of saying tiny carbohydrate molecules that our naturally occurring gut bacteria like to eat (ferment). Common FODMAP foods include fruit, fiber, sugars/sweeteners, dairy, wheat, garlic, onions, and legumes. When eaten in excess, bacteria eat these carbohydrates and release acids and gas that may cause symptoms for some people. A common misconception is that people with IBS symptoms cannot eat these foods; however, cutting out three food groups, fruit, grain and dairy, is not healthy! Continue reading →

Make Time for You

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I have an influx of stressed calls and emails this time of year, mostly from clients and students trying to manage health and holiday stress at the same time. I know how frustrating this time of year is, I struggle with the same problem! Don’t fret, there are simple solutions to help you have a healthy holiday season. First, make a schedule and stick to it. I’ve said it before and I will continue to say it, if you schedule time for exercise, food preparation, and sleep and you follow the schedule, you’re better equipped to take care of yourself and manage stress. Second, eat before events and move away from the treat table! At my friends’ parties, we always stand around the food, chatting and snacking. This is such a hard habit to break, but if you eat ahead Continue reading →

Hangry IS A Real Thing

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The Oxford English Dictionary, the quintessential guide to the evolution of the English language, just added a few trendy words as new entries including awesomesauce, mic drop, and hangry. This last one is of particular interest to me, since it’s related to hunger and nutrition. You’ve probably heard someone say hangry or perhaps you’ve felt hangry, bad-tempered or irritable as a result of hunger. Although it may be a popular descriptor, it is a fact of life. What causes one to become hangry? The likely cause is low blood sugar, also called hypoglycemia. The body, particularly the brain, primarily runs on glucose, a carbohydrate. So, when you skip a meal, eat less than usual, exercise, or have certain conditions or medications, you may run out of fuel. This drop in available energy causes a stress cascade that can trigger fatigue, Continue reading →

Successful Mornings Start Here!

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If you’re like me, you’re busy…all the time. Sometimes I wake in the wee hours of the morning, my mind racing about what I have to accomplish the next day. ACK! So what can we do to make sure our mornings are more successful, that we have a positive day and a little peace of mind? Start here. Start with breakfast and don’t skip meals! Your brain and body need fuel. Low blood sugar is often the culprit for bad moods, low energy, and attention deficit. Try prepping breakfast and packing your lunch, or plan where and when you are going to eat the next day to make sure you don’t fall into this slump! Likewise, several studies have found that skipping breakfast leads to negative consequences, such as weight gain. Exercise three times (or more!) each week. Activity naturally Continue reading →

Time to don your thinking cap!

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  Children and school buses have started roaming the neighborhood; I can’t believe we’re already back to school. No matter the age of the student, those of us in nutrition and education know that what fuels brain power is food! This means healthful meals, but maybe more importantly, healthful snacks throughout the day. All of us, but especially children and adolescents who are growing – yes, this includes college students – need to eat regularly to maintain proper blood sugar levels, aka energy, and essential nutrients that power the brain and body. Think about it this way: The body (and especially the brain) is generally like the engine of a car. The engine parts are proteins, fat is the oil that allows the parts to function together, and carbohydrates are the fuel that drives the engine. Just like the parts Continue reading →