Tag Archives: Amy

Find Your Farmer

Amy Kweller MS, RD By on

Summer is the perfect time to find fresh fruits and vegetables, including some you may have never tried! Farmers’ Markets are in full swing, and the abundance of summer produce may surprise you. Along with fruits and vegetables, many markets also offer local meats, eggs, cream and butter, honey, flowers, spices and herbs – along with products distinctive to your area! What’s nice about going to a local market is these ingredients are in season and at their ripest, meaning most delicious and bursting with nutrients; plus, you can find fresh ideas to inspire your staples. For instance, I always have lettuce on hand – romaine, arugula, maché – and with all the fresh produce available, I’m able to come up with fresh, new ideas! This weekend, I made a salad with fresh arugula, prosciutto, lemon, sliced grapes and pears, Continue reading →

Fun (and Safe) in the Sun!

Amy Kweller MS, RD By on

It’s warm, you’re outside more – maybe playing sand volleyball or enjoying a cocktail on the patio. Who doesn’t love summer? But beware: too much fun in the sun can lead to a serious problem. When it’s warm, we sweat to keep cool; excess sweat can lead to too much fluid and electrolyte loss. This means we need to consume more! But what the heck are electrolytes and where do I find them? Electrolytes are charged minerals, specifically sodium, potassium, magnesium, chloride, phosphate, and calcium. Those of greatest import during warm weather or activity are sodium and potassium because they are lost through sweat. In the body they are kept in cells and blood and used to communicate; they carry impulses that stimulate nerve and muscle contractions. When you sweat too much or don’t consume enough, your body becomes deficient Continue reading →

You Can Do It!

Amy Kweller MS, RD By on

Those of you who know me know I started my health journey 70 pounds heavier than I am now. I’ve completed seven half marathons, but never experienced the exhilaration of completing a full… until now. I ran my first full marathon this past weekend! Although the training was a chore (to be quite honest, it was sometimes boring), it was worth the toil when I ran across the finish line. If I can do it, anyone can! A goal is something to be accomplished, no matter what it is. Looking back to when I was unhealthy, I think about how little I exercised, the processed junk I ate, and how horrible I felt. Life was different then: I slept a lot more, craved junk food, and didn’t even try fruits, vegetables, or exercise. Now, I have more energy, enjoy working Continue reading →

Variety is Key!

Amy Kweller MS, RD By on

I’ve heard it a million times, “My kid just doesn’t like vegetables!” It seems to me that there is an epidemic of confusion concerning how to eat healthfully, and it seems to starts early in life. I’ve never met a parent who didn’t want what was best for his or her child, so listen up! A study came out earlier this year with some good tips on how to get your children to not only eat their vegetables, but to like them, too. When infants are first offered complementary foods, around 6 months of age, a study published in the journal Appetite found that increasing the variety of vegetables offered markedly improved an infant’s acceptance. A group of 60 mothers were randomized to an intervention group that offered five different vegetables during the first 15 days of weaning; the infants Continue reading →

Inflammation: Not Just Pain Anymore!

Amy Kweller MS, RD By on

“Inflammation” comes up frequently in my nutrition courses. Inflammation is the key player in many chronic diseases, as well as a result of following the typical American diet. But what is it? In simple terms, inflammation is a complex cascade of stress hormones and cellular triggers that prompt the immune system to fight harmful stimuli. And what are these stimuli? In chronic inflammation, a stimulus damages the body and may be caused by poor diet and inactivity, carrying extra weight, or having a chronic disease, such as heart disease or cancer [2]. Inflammation is the necessary first step in the healing process; however, inflammation may beget more inflammation because a chronic problem cannot be eradicated. Over time, this stress weakens the body and may lead to other chronic diseases; for instance, someone who has diabetes is at increased risk for Continue reading →

Pears Shape Up

Amy Kweller MS, RD By on

  As I was walking across campus today I was struck by just how unique each human body is. As a dietitian, I’ve seen healthy people of all shapes and sizes. I was reminded of this today when a fit, but curvy jogger ran by me. She obviously exercises regularly, but didn’t have a traditional runner’s shape. She is a happy, healthy reminder that we can be fit no matter our genetics! It is best to nix excess body fat because of its role in chronic diseases, but maybe even more importantly, it is vital that we each maintain a healthful diet and exercise regularly. Even if you are carrying a few extra pounds or don’t feel as fit as you used to, eating healthfully and exercising will help you feel your best and perform your best. Some of my Continue reading →

Spring Means Fresh and Green!

Amy Kweller MS, RD By on

Green is the color of spring, when the world comes out of hibernation and bursts into vibrant shades, aromas, and flavors! Many of us, myself included, get into a winter rut: After months of hiding indoors and surviving on comfort foods, I’m ready for a fresh start. How about you? Why not use the inspiration of the season and think green? Have you heard that you should eat your greens? It’s absolutely true! Green fruits and vegetables contain phytonutrients, fiber, water, vitamins, and minerals to help you live and feel your best, and the more variety you eat, the more benefits you get. Try tossing some fresh green Anjou pears into your morning smoothie. Or perhaps try fresh spinach on a sandwich? One of my favorite go-to salads is to toss together diced green Anjou pears, arugula, a splash of Continue reading →

Happy National Nutrition Month!

Amy Kweller MS, RD By on

This year’s National Nutrition Month campaign focuses on enjoying the taste of eating healthfully. It is known among nutrition professionals that, although many reasons play a role in food choice, the primary reason someone purchases one food over another is because of taste. I teach nutrition in a university culinary program; healthful food is key to living well and preventing disease, but nutrition doesn’t count until you eat it! Food must taste good. So how can food taste good and be good or your body? Focus on starting with fruits and vegetables at each meal and snack, add protein, then splurge on the garnishes – dash with cheese, dollop a flavorful sauce or dip, or top with small amounts of other higher calorie. For instance, a fresh sliced pear with a spoonful of peanut butter is a perfect snack. Also, Continue reading →

Love your Heart!

Amy Kweller MS, RD By on

February is American Heart Month, and not just because Valentine’s Day is right in the middle of the month. Now that our New Year’s resolutions have worn off, we need a reminder that health should be a focus every day of the year. According to the CDC, 715,000 Americans have a heart attack and 600,000 people die from heart disease every year. Indeed, heart disease is the leading killer of men and women in the US. But, studies suggest that simple changes leading to a drop in excess body fat can dramatically reduce risk of a heart attack. So how can you live healthier? Simple: Eat well and exercise. That’s it. There is no magic pill, drink, or cream. You need ten minutes of planning and ten minutes of doing. When you visit the grocery store, instead of heading down Continue reading →

Be Your Own Valentine!

Amy Kweller MS, RD By on

Some people are lucky. But some of us, unfortunately, are a touch unlucky, whether it’s in love, career, health… My family health history is a convoluted maze of heart disease, diabetes, and cancer. My genetic prescription suggests I may not live a long, healthy life: That’s not just disheartening, it’s downright discouraging! But this Valentine’s Day, there is good news! Although DNA plays a role in health and lifestyle, we can combat our genetic roadmaps; we can change our lives, we just have to love ourselves enough to make the change! At one point I was much heavier, couldn’t name many fruits or vegetables, had disordered endocrine function, and was, simply, lazy. One day I decided I was done being uncomfortable in my own skin and decided to love myself. I experimented with veggies, added fruit to my lunches, found Continue reading →