Tag Archives: Amy

Make Time for You

Amy Kweller MS, RD By on

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

Amy Kweller MS, RD By on

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!

Amy Kweller MS, RD By on

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!

Amy Kweller MS, RD By on

  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 →

More Reasons to Eat Pears!

Amy Kweller MS, RD By on

I’ve been a fruit and veggie advocate for years and often give you ideas to increase your consumption. Fruit and vegetables are necessary for vitality and wellbeing – I personally believe these foods should make up the majority of our carbohydrate consumption. I tout pears as an excellent choice, but I’d like to take a moment to get back to basics and review the many reasons why. A medium pear contains 6 grams of fiber, or 24% of your recommended daily needs. This nutrient is necessary for gut health, satiety, and weight management, and plays a preventive role in gastrointestinal and cardiovascular diseases, diabetes, cancer, and many other illnesses. Pears also contain 10% of your daily vitamin C needs and 5% of potassium; adequate amounts of these nutrients are linked to well-being and preventing cancer, hypertension and cardiovascular disease, and Continue reading →

Vacation is over…now what?

Amy Kweller MS, RD By on

Summer is vacation season, and vacation often means splurging—usually on food and drink. Dietitians are no exception to this rule! I once gained ten pounds on a three-week stint in northern Italy, mostly from pizza, pasta, and wine. Now that you’re home, how do you get back on track? Well you don’t have to become a hermit or only eat lettuce. Here are five simple steps to help you feel your best while dealing with the post-vacation blues! 1) Eat! Each day make sure your meals and snacks are filling – protein, fat, and fiber are nutrients that keep you satisfied longer and limit sugar spikes that lead to bingeing. Veggie omelets, fruit plus low-sugar yogurt, grilled chicken salad (light on the dressing), or a PBJ on whole grain bread are quick meals that provide a combination of these nutrients. 2) Continue reading →

Accentuate the Positive

Amy Kweller MS, RD By on

Have the urge to run out and buy that new, sinful ice cream you just saw on TV? Hold on, you may be a victim of advertising. Published in the American Journal of Agricultural Economics, researchers from the Cornell University Food and Brand Lab reviewed food policy studies and found that when policies encourage good choices, rather than limit bad ones, consumers act more favorably toward them. In one particular study, 173 people were given a choice of various meals. When prices were framed negatively, as a tax on unhealthy choices, unhealthier items’ sales increased: When prices were framed positively, as a discount on healthier items, those sales increased. Emotion plays a very significant role in food choice. I see this principle in action again and again, especially with children. Just like a child having a tantrum at the grocery Continue reading →

Summer Arrivals: Get Inspired!

Amy Kweller MS, RD By on

I don’t know about you, but I have been waiting for summer to start for months. We have had so much rain and so many cool days in Denver that it has felt more like April than July. But summer is finally here and that means longer days, fresh fruit, and summer entertaining! Summer is the most wonderful time to explore your local grocer or farmers’ markets for bright colors and fresh flavors. Whether a couple of friends stopped by after work or you’re planning a dinner party for twelve, having fresh fruit handy will make you the host with the most. Personally, when I go all out I decorate the table with all sorts of fresh flavors, put together a fresh spritzer or cocktail, and serve piles of grilled fruits and veggies. But if you’re having an impromptu gathering, Continue reading →

The Big C

Amy Kweller MS, RD By on

My family has been dealing with the Big C for the last five years: My dad has had four different cancers in this time. Cancer is a sinister illness involving genetic changes that cause abnormal cells to grow out of control, clog function of vital organs and tissues, and lead to poor quality of life. Cancer and traditional therapies, while important for destroying cancer and improving longevity, cause terrible symptoms and side effects. In this case, the best medicine is prevention. Some cancers are genetic. Exposure to environmental factors, pollution, or excess sunshine can cause cancer. Even the foods we eat and not being active can cause cancer. So what do we do? Here’s your nutrition Rx: Eat your fruits and veggies! Likely the most important part of a healthful diet, the CDC reports that only 14% of adults and Continue reading →

Snacking Made Simple

Amy Kweller MS, RD By on

I teach in a culinary school where some of our classes are six hours long, back-to-back. Some of our students (and faculty) are in hot, steamy kitchens for thirteen hours every day! Unfortunately, this scenario happens too often: A student who hasn’t eaten enough suddenly becomes lightheaded. We’ve all felt this way, often as a mid-afternoon crash, but there is a simple solution that prevents fatigue, improves concentration, and decreases money spent on that 3:00 PM coffee run. Eat a simple snack! Vending machine fixes, such as candy bars, chips, pastries, or soft drinks, are usually high in refined sugars that may give you a quick boost but eventually cause a crash that decreases performance. For snacks with real staying power, you may need to plan ahead – but I promise this will only take five minutes! Choose carbohydrates plus Continue reading →