Tag Archives: Amy

Emotional Eating

Amy Kweller MS, RD By on

We’ve all done it… You had a bad day and before you know it, you’re reaching for a pint of ice cream or bag of chips. We’ve been raised to react to emotions this way, from the first time your mom gave you a cookie when you fell down or earned an A on a spelling quiz. It’s so common that I have never met a single client, student, or friend who does not emotionally eat sometimes! So, how do we combat it? The best way is to resolve the problem. Why are you sad? Why are you stressed? Some things we can’t correct, such as a death or divorce, but we can solve how we respond. If you can’t resolve the problem, the solution is how you respond to the urge to binge. The best methods may be talking Continue reading →

Diabetes? Eat More Pears!

Amy Kweller MS, RD By on

This weekend I attended the American Diabetes Association’s Chicago Expo, a free educational event for those with diabetes. At the pear booth, I noticed the question we were asked most was “How are pears good for diabetes?” Just like any carbohydrate-rich food, grains, fruits, vegetables, dairy, etc., the naturally occurring sugar in fruit is broken down in the gut and absorbed into the blood stream, causing blood sugar to rise. This is good and necessary! Every single cell in the body needs carbohydrate because it is the primary source of energy for the body. Think about how much you move every day. Your large muscle groups use a lot of energy from carbohydrate and fat. But, energy from carbohydrates is especially important for the brain and central nervous system. In fact, the brain alone requires at least 120 grams of carbohydrates Continue reading →

Bite Into A Healthy Lifestyle!

Amy Kweller MS, RD By on

March is National Nutrition Month, and this year’s theme is Bite into a Healthy Lifestyle! What could be easier? March is a wonderful time to adopt an eating and physical activity plan that is focused on consuming fewer calories, making informed food choices, and getting daily exercise. I often tell my clients and students to start with the next bite. What I mean is that perhaps you haven’t been eating that well, perhaps winter was a nutritional slump for you, or maybe you went a little crazy at the all-you-can-eat buffet last night. That’s okay, because each day is a new day. But to achieve and maintain a healthy weight, reduce risk for chronic illnesses, and live a healthy life, you have to start with the next bite. Spring is here and fresh fruits and vegetables abound, making it so Continue reading →

Baby, It’s Cold Outside!

Amy Kweller MS, RD By on

This winter has been one of the coldest, snowiest I can remember! I don’t like being cold, so I spent this past weekend watching a movie marathon while 10 inches of snow fell outside. And… now it’s official: I have the winter doldrums. But, nothing can fix this cabin fever like a little exercise! Today I’m planning to be active, won’t you join me? Exercise boosts endorphins, chemicals that trigger feel-good emotions in your brain. Likewise, exercise focuses the brain and relieves stress, depression, anxiety, and sleep disruptions that lead to more stress. While we still have this snow, I’m planning to pull out my sturdier running shoes for a short snow run – I feel less impact on my knees. Walking releases stress, too, and allows me and my doggie to enjoy the loveliness of the winter wonderland! Perhaps Continue reading →

Love Your Heart!

Amy Kweller MS, RD By on

For centuries, the heart was thought to be the center of all thought processes and, therefore, responsible for emotions – particularly love. If you’ve ever been in love and felt your heart pound at the mere sight of your sweetheart, this makes sense! Although we now know that the heart does not control emotion, you should still love your heart. The heart is the epicenter of the body’s transportation system; through muscular contraction and relaxation it pumps blood through every single tissue to nourish and remove waste products. When the heart or blood vessels are damaged, such as from stress, inactivity, or a poor diet, there is an increased risk for hypertension, heart attack, stroke, and more. Researchers, again and again, suggest a diet high in plant foods – whole grains, fruits, vegetables, legumes, nuts, seeds, and plant oils, particularly Continue reading →

The No-Resolution Revolution

Amy Kweller MS, RD By on

New Years’ resolutions don’t work! Unfortunately, we tend to make the same, hopeless resolutions year after year. According to studies, the usual resolution is weight loss…  But, Americans continue to gain weight. The overweight and obesity rate in the United States is now 69%, or about 7 in 10 Americans!1 So why do we continue to make resolutions?! Ditch the resolution: It’s time for a no-resolution revolution. It’s as simple as this: Small changes make a BIG difference, but big changes make a small difference. What do I mean? We often set ourselves up for failure by setting unrealistic goals when we can slowly, gradually make small changes over time; small behavior changes make weight changes that add up over time. This is what leads to permanent behavior change and weight loss! Studies suggest that drastic changes are less likely Continue reading →

The Perfect Poach

Amy Kweller MS, RD By on

December is National Pear Month and the holiday season… This is the perfect recipe for poaching pears! So, how do you poach the perfect pear? Easy, it’s science! Osmosis is the movement of water across a membrane, or in this case, the pear’s cell wall. Poaching uses a minimal amount of water to simmer at a low temperature to optimize texture and flavor: The fruit will soften due to an increase in movement of the poaching liquid into the flesh of the fruit; thus, the flavor of the poaching liquid is infused into the fruit! Ideally, the poaching fluid is about 2 parts liquid (water, wine, acid) to 1 part sugar/spices. Poaching creates a tender mouthfeel by breaking down the plant cell wall and allowing the poaching liquid to enter and leave its essence. Yum! To poach the perfect pear: Continue reading →

Keep Moving!

Amy Kweller MS, RD By on

With chilly weather sweeping the nation, it’s easy to stay inside and put exercise on the back burner. Although that’s certainly a good idea if it’s icy or the weather is too cold to exercise safely, after a few days it’s important to get moving again! To put this in perspective, consider these benefits of moving during cold weather. Prevent weight gain. Especially with the holidays approaching and the abundance of winter comfort foods, moving more can counteract excess calories consumed. Prevent seasonal depression. When I’m stuck inside for too long, I notice I get the blues (and cabin fever!). Getting out for a brisk walk, hike, or snowshoe helps clear the mind and increase endorphins that improve mood. Reduce stress and sleep better! This time of year is rife with stress, but moving more can balance stress and reduce Continue reading →

ThanksCraving

Amy Kweller MS, RD By on

We have so much for which to be thankful! One thing I’m not thankful for is a week full of binging on foods that make me feel sluggish, grumpy and guilty. So how can we change our minds around Thanksgiving? By rethinking the craving to overeat. My family is coming to my house for Thanksgiving this year, and I plan to pour my heart into every second with them. Of course, the crescendo will end in the Thanksgiving meal, which will feature a beautifully seasoned turkey, pear and chestnut stuffing, cranberry persimmon sauce, green beans amandine, rosemary focaccia, and of course, delectable pumpkin pie tartlets. Instead of encouraging moderation at the Thanksgiving meal, why not splurge? If we can keep our urge to overeat to one meal, and one meal only, perhaps the craving to splurge will be blunted. The Continue reading →

Summer Showdown!

Amy Kweller MS, RD By on

As the summer months come to a close and fall is on the horizon, it’s back to school! This August marks the inaugural year of Kids Eat Right Month from the Academy of Nutrition and Dietetics. The idea is that as summer draws to a close and kids head back to the classroom, we need to focus on healthful eating and an active lifestyle. In light of the obesity epidemic and what this suggests for the future, the campaign focuses on children, but it’s a healthy reminder for all of us! We all need to shop smart, cook healthfully, and eat well. I start with fruits and vegetables; they are at the core of every meal and snack I have. My tricks are easy for busy adults and kids! On weekends I shop and pre-package my fruits and veggies, so Continue reading →