Don’t Be a Yo-Yo!

RBP9037046 Woman with PearThat 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. The average weight loss for those on the registry is 66 pounds (range 30 to 300 pounds), maintained for an average 5.5 years (range 1 to 66 years). Most participants report maintaining a low calorie, low fat diet and four common trends, 1) eating breakfast, 2) getting on the scale at least once weekly, 3) watching fewer than 10 hours of television each week, and 4) exercising – participants exercised one hour/day on average. [1] Noted early in the research, once weight loss was maintained for 2-5 years the chance for longer-term maintenance improved dramatically. Not surprisingly, those who did regain weight reported significant decline in physical activity, increased consumption of calories from fat, and decreased restraint in food choice. [2, 3]

So, how can you put these principles into practice? Get moving, fill up on healthful foods that are generally lower calorie – particularly fruits and vegetables – and make small, sustainable changes!

1. http://www.nwcr.ws/Research/default.htm
2. http://ajcn.nutrition.org/content/82/1/222S.full.pdf+html
3. http://www.ajpmonline.org/article/S0749-3797(13)00528-X/abstract

Spring Tartine with Shaved Pears, Fromage Blanc, and Pea Shoots

Spring Tartine

Spring is in the air, and this easy and elegant tartine features some of the season’s finest flavors. Enjoy this open-faced sandwich as a meal in itself, or make miniature versions using your favorite baguette. Simply toast the bread, spread with tangy fromage blanc, and top with delicate spring pea shoots and thinly shaved USA Pears gathered into pretty curls.

Spring Tartine with Shaved Pears, Fromage Blanc, and Pea Shoots

Ingredients
4 slices of your favorite artisanal bread, about ¾ inch thick
8 ounces fromage blanc goat cheese (or other spreadable goat cheese)
1 cup (gently packed) pea shoots or other delicate spring greens
2 firm USA Pears, such as Bosc or Anjou, cut from the core and very thinly sliced on a mandoline
olive oil, for drizzling
sea salt and freshly ground black pepper

Directions
Toast the bread until it begins to lightly brown on the edges and spread each slice with a generous layer of the fromage blanc. Next, top each toast with a small handful of loosely gathered pea shoots. Follow the pea shoots with the thinly sliced pears, curling or overlapping them in an attractive way. Lastly, drizzle the toasts with olive oil and sprinkle with just a pinch of salt and pepper. Transfer the tartines to a platter and serve immediately.

Prep time: 20 minutes
Yield: 4 tartines

Pear, Buckwheat, and Gouda Scones with Fig Jam

SconesDo you have company coming for Easter brunch? Alongside the ham and asparagus, serve these delightfully unique savory scones. Honey-sweet pears, nutty buckwheat, and tangy Gouda cheese are a match made in heaven. Offer the scones with a side of fig jam and watch how quickly they disappear.

Pear, Buckwheat, and Gouda Scones with Fig Jam

Ingredients:
1 ¼ cups all purpose flour
¾ cup buckwheat flour
¼ cup sugar
⅛ teaspoon ground nutmeg
2 teaspoons baking powder
¼ teaspoon salt
6 tablespoons cold, unsalted butter, cut into small cubes
6 ounces firm, aged gouda cheese, grated
2 ripe USA Pears, such as Red Anjou or Bosc, small dice
¾ cup buttermilk (plus 2 tablespoons more if necessary)
Fig jam, for serving

Directions:
Preheat the oven to 400 degrees. In a food processor, combine the flours, sugar, nutmeg, baking powder, and salt and pulse to combine. Add the cold butter and the cheese and pulse briefly 8 – 10 times, or until the mixture becomes crumbly. Transfer to a large bowl, add the diced pears, and stir gently to combine. Make a well in the center of the mixture and pour in the buttermilk. Using a fork, gently bring the mixture together until just combined, adding more buttermilk if necessary. The mixture should be moist and crumbly, but not sticky. Turn the scone dough out onto a lightly floured board and using floured hands, gently press into a circle about ¾ inch tall. Using a 2 to 3 inch floured biscuit cutter or glass, cut as many scones as you can from the dough and gently transfer them to a baking sheet, leaving at least one inch of space between each scone. Gather the remaining dough and press into a circle again, continuing to cut out scones until all of the dough has been used up. Bake the scones for 22-25 minutes, or until a toothpick inserted into the center of a scone comes out clean. Allow the scones to cool for at least 15 minutes and serve with the fig jam.

Prep time: 20 minutes, plus baking
Yield: 8-12 scones

Three Different Dips for Fresh Pears

peardIpsHere is a fun and simple way to serve fresh USA Pears as a snack or appetizer. I’ve taken already fiber-rich pears and added ingredients containing protein, calcium, and antioxidants. Whip up these three dips and store them in the refrigerator for up to three days. Simply pull them out to soften slightly before the kids get home from school or while waiting for guests to arrive. All that’s left to do is slice up a few of your favorite USA Pears for dipping!

Three Different Dips for Fresh Pears

Ingredients
¼ cup of your favorite nut butter
2 tablespoons dried cherries, finely chopped
4 oz. low-fat cream cheese, softened
⅛ – ¼ tsp. almond extract
3 tablespoons sliced almonds, toasted and chopped
1 (6 ounce) container plain or vanilla flavored Greek yogurt
8 – 10 fresh raspberries
cinnamon, for sprinkling
2 firm ripe USA Pears, such as Red or Green Anjou

Directions
Arrange three small bowls at your workstation. Into the first, add the nut butter and stir until smooth and blended. Top the nut butter with the chopped dried cherries. Into the second bowl, add the cream cheese and almond extract, and stir to combine. Sprinkle the cream cheese mixture with the toasted almonds. Into the third bowl, add the yogurt and raspberries, and stir well until the berries begin to break up and color the yogurt pink. Sprinkle the yogurt mixture with cinnamon. Lastly, cut the pears into wedges and serve alongside the three delicious dips.

Prep time 20 minutes
Yield: 6 snack-sized servings

Smart Snacking 101: Using the Rule of Two

Snackable CollageFollow this snacking rule to stay satisfied and energized longer!

Snacking has some major benefits, aside from being fun and delicious. We can think of a couple easy scenarios where snacks are critical to a busy day:

1.  When hunger strikes in between your normal meal times. Having a snack between meals can help keep you satisfied, so you don’t nosh on the first thing (or everything) you see.
2.  When meals don’t have enough fruits and veggies, snacks come to the rescue to balance things out.

Not all snacks are created equal. Some snacks can leave you with low energy, craving more food soon after eating. As Registered Dietitians, we often get asked to share our tips for the ultimate snack that provides long-lasting energy, steady blood sugar and will keep you full. We recommend using the “rule of two”, meaning, we choose two out of three important components to make a pearfectly healthy snack.

Rule of Two: Include two out of three of the major macronutrients:
• High fiber carbohydrates: Like whole fruit, starchy veggies like peas, corn, potatoes/sweet potatoes, winter squash and whole grains
Protein-rich food: Such as lean meats, beans, nuts/seeds and dairy (cheese, yogurt, milk)
• Source of healthy fats: Including nuts/seeds, nut/seed butters, avocado, olives and oils

Getting hungry? Here are a handful of our favorite “rule of two” snack ideas:

• A pear, sliced in half, each half spread with 1/2 tablespoon almond butter.
• Two slices of turkey breast each spread with 1 tablespoon hummus and rolled up with 1/2 slice of cheese.
• 6 ounces low-fat plain Greek yogurt topped with 1/2 diced pear and 1 tablespoon chopped walnuts.
• A pear and a 10-ounce low-fat (or soymilk) latte.

Crunchy Vegetable and Pear Salad

crunchy saladDid you know that many varieties of USA Pears are delicious when not yet ripe? Red and Green Anjou Pears are a perfect example. Though they might not seem ready to eat, they are already full of juicy pear flavor with a great, lightly crunchy texture. That makes unripe Anjous the perfect addition to salads and slaws.

This tasty salad is full of crisp, colorful vegetables and sweet Red Anjou Pears. Toss it with my almond butter-based dressing (sweetened with dates instead of refined sugar), and enjoy it as a quick lunch or an easy dinner side.

Crunchy Vegetable and Pear Salad

Ingredients
For the Almond Butter – Date Dressing:
3 tablespoons unsalted almond butter
3 tablespoons rice wine vinegar
2 Medjool dates, pitted and finely chopped
½ cup water
½ teaspoon sea salt

Directions:
Combine all of the ingredients in a blender and puree until smooth. Set the dressing aside until ready to use.

Ingredients
For the Salad:
4 packed cups chopped cabbage (red and/or green)
1 medium carrot, julienned or grated
1 yellow pepper, thinly sliced
3 scallions, sliced thinly on a diagonal
1 bunch watercress
2 firm USA Pears, such as Red Anjou, thinly sliced
¼ cup roasted almonds, roughly chopped

Directions:
In a large bowl, combine all of the salad ingredients except for the almonds. Drizzle with the dressing and toss gently to coat. Sprinkle the almonds over the top and serve.

Prep time: 20 minutes
Yield: 4 – 6 servings

Love Your Heart!

HERO red pear with heart check logoThis 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 of phenolic compounds per 100 grams (1 small pear). Many antioxidants are found in pears, and those with high phenolic and flavonoid contents – such as the anthocyanin in the skin of red pears – had significantly higher antioxidant and anti-inflammatory abilities. Does this mean that pears may fight heart disease? It’s possible. One study by Mink et al included in the review found that dietary intake of foods rich in flavonoids, particularly pears and apples, was associated with a reduced risk of death due to cardiovascular disease.

Did you know that the Anjou and Red Anjou pear was recently certified as a Heart-Healthy Food by the American Heart Association? So this Valentine’s Day when you and your loved ones are surrounded by love and candy hearts, do something good for your actual heart and eat a pear!

The Two Diet Changes to Make in 2016

When it comes to personal meal goals, it’s important to focus on making changes that will make an impact, but aren’t unrealistic or overwhelming. So, we’ve put together our top two big-impact changes. These are changes that studies have shown will help you stay at a healthy weight, prevent disease and have more energy!

1. Keep track of the colors on your plate: Mind your fruits and veggies and aim to get 1 1/2 – 2 cups of fruit and at least 2 1/2 – 3 cups of veggies each day. For more information about exactly how much you should be eating based on your age and activity level, check out ChooseMyPlate.gov. Research shows that getting enough colorful produce can help keep weight off and ward off nasty diseases like cancer and heart disease. This is why the new 2015 – 2020 US Dietary Guidelines for Americans continues to recommend eating a variety of fruits (specifically whole fruits) as one of the keys to a healthy diet.

One way to help you meet your goals is to set a general guide for when you will have your fruits and veggies each day. For instance, many people find that having 1 cup of fruit at breakfast and 1/2 cup with a snack or after dinner works well. 1 cup of fruit is equivalent to one medium whole piece of fruit, such as a medium pear, or 1 cup of pear slices. For a fast snack on-the-go, we love to pair (pun intended!) a pear with 2 tablespoons of sliced almonds (or 14 whole almonds).

As for veggies, a great way to divide the servings up is to eat at least 1/2 cup with breakfast or a snack, 1 cup with lunch and 1 1/2 cups with dinner. In the winter, it’s great to include veggie based soups with lunches and dinners to make it extra easy to get your servings in. And don’t forget salsa and tomato sauce, which also count as veggies. Click here for a downloadable pdf that makes tracking colors each day a fun challenge for kids and adults alike.

Inspired? Try this crunchy and delicious Watercress Pear Slaw. Watercress Pear Slaw

2. Make the switch to unrefined carbohydrates: Many fad diets make carbs out to be the enemy – but not all carbs are bad! Refined sources of carbohydrates, such as those made from white flour (white bread products)), white rice, and those with added sugars (cookies, cakes, soda, sweetened cereals, etc.) are quickly digested and don’t offer much staying power. Plus, they can contribute to weight gain and elevated triglycerides. Think of these carbs as treats–– you can still have in small amounts, but not as the main part of a meal.

Less refined carbs, which include whole grains (rolled or steel-cut oats, bulgur wheat, wheat berries, 100% whole grain pasta), whole fruits (like pears!), starchy vegetables (winter squash, peas, and corn), and beans and legumes (black beans, lentils, etc.), contain more nutrients, particularly fiber and protein. These carbs keep you feeling satisfied and your blood sugar and energy level at a more even keel.

Inspired? Try starting the day with this refreshing and satisfying Pear Oatmeal and Blueberry Smoothie!pear-oatmeal-blueberry-breakfast-smoothie-sm

If you make these two changes you will notice a huge difference in the way that you feel within days! Have a healthy and happy new year!

Pear Compote with Earl Grey & Vanilla

compoteThis super simple compote is a beautiful and delicious way to preserve some of fall’s fading flavors. You’ll make a simple infusion which combines the unique flavor of Earl Grey tea with vanilla and orange, and then simply stir in sugar and fresh pears. Serve this compote over yogurt or ricotta for a delightful breakfast or snack, spoon it over vanilla ice cream, or try it atop crostinis spread with your favorite soft cheese.

Pear Compote with Earl Grey & Vanilla
Ingredients
1 cup boiling water
2 Earl Grey tea bags
1 orange
1 tablespoon vanilla paste
¾ cup sugar
3 firm ripe USA Pears, such as Comice or Red Anjou, small dice

Directions
Place the tea bags into the cup of boiling water and steep for 2 to 3 minutes to make a very strong tea. Remove the teabags and discard. Peel two long strips of zest from the orange using a vegetable peeler. Stack them on top of one another and slice them on a diagonal into very thin strips. Slice the orange in half and squeeze the juice into a medium saucepan. To the same saucepan add the tea, orange zest strips and vanilla paste, and bring to a simmer over medium-high heat. Continue to simmer the mixture, uncovered, for 5 – 7 minutes or until reduced by half. Once reduced, add the sugar and stir to dissolve. Return to a simmer and cook for 2 minutes (but no longer) to lightly caramelize the sugar. Stir in the diced pears, cover, and cook for another 5 – 7 minutes until the pears are just tender. Allow to cool for one hour and then transfer to a pint jar, being sure the pears are submerged in the syrup, and refrigerate (the compote will thicken considerably as it cools). Store in the refrigerator for up to one month.

Prep time: 20 minutes
Yield: 1 pint of compote

Six Simple Habits for the New Year

Woman Texting In Kitchen

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 that about 13% of Americans eat the recommended 1.5-2 cups of fruit and 9% eat the recommended 2-3 cups of vegetables. Keep it simple: pick up a pear or some baby carrots to munch between meals.

3. Move more. A study in the American Journal of Clinical Nutrition suggested inactivity may impact health more than obesity! But you don’t have to run a marathon, or run at all, to be active. If you don’t currently exercise, work steps into your day or walk 30 minutes each week. If you’re already active, add one more workout each week. Small steps lead to big changes.

4. Don’t like exercise? Grab a buddy! Working out with someone may increase motivation; it may even improve intensity or performance. I have a gym buddy: We motivate each other to exercise and have much more fun doing it. For someone who used to be obese and hated exercise, I actually look forward to our work outs now!

5. Dust off your knives and cook a little. You don’t have to win Chopped to get a little creative in the kitchen. Plus, cooking with friends or family may improve dietary quality and enjoyment of meals. And if you’re preparing food at home you’re less likely to grab take out, right?

6. Finally, get back up again. Everyone has fallen short of goals or fallen off the wagon – sometimes many times. Life isn’t suddenly better when you reach the top, so stop beating yourself up. Get back up, brush yourself off, and jump back on that wagon. Happy New Year!