Gutsue Holiday Mini 20185 3

Jessica Gutsue

-Bachelor’s degree in dietetics from Michigan State University,
-Master’s degree in dietetic education from Western Michigan University
-Member of the Academy of Nutrition and Dietetics Association since 2008
-Nutritionist at Cultivate Nutrition

About Me


Keep Healthy during the Holidays

Let’s enjoy the holidays without weight gain this year!

The average amount of weight gain during the holidays isn’t very much, however most people don’t lose the pound or two gained and that can add up year after year!

Here are some tips to lower calorie and fat intake during the holiday season to help prevent weight gain: • Drink water as your meal beverage (flavor naturally with lemon, lime, or orange slices)

• Substitute low-fat plain Greek yogurt in place of sour cream in dip recipes
• If you drink an alcoholic drink like wine, dilute it with half carbonated water
• Add cooked brown rice to your stuffing (for 3 cups of stuffing, add about 2-3 cups of cooked brown rice and a little low-sodium broth and mix well)
• For lower calorie pecan pie, use reduced-calorie pancake syrup instead of karo syrup, substitute half of the pecans with Grape Nuts cereal, use egg whites instead of whole eggs and add 1 Tbsp. flour
• For lower calorie pumpkin pie use egg whites instead of whole eggs, use evaporated skim milk instead of regular, reduce the sugar by 25% and serve with low-fat whipped cream.
• For lower fat gravy strain off the fat using a gravy de-fatter cup or freeze the juice briefly in a shallow pan so you can remove the solidified fat from the top • Substitute half or all of the oil in a recipe with applesauce
• Substitute half or all of the oil in a recipe with pureed pumpkin

Turkey Time

Is There Nutrition in Turkey, Sweet Potatoes and Cranberries?


Turkey is a great source of protein, Vitamins B3, B6, B12, Selenium, choline and zinc. Use the spice rub recipe below and bake covered or in an oven bag for moisture instead of deep frying!

Sweet potatoes contain fiber, Vitamins A and C, potassium, and manganese, as well as other nutrients. 1 medium (about 5 inches long) sweet potato only has 100 calories. Mash them with a little orange juice for sweetness and cinnamon instead of baking them with marshmallows!

Cranberries are loaded with antioxidants, Vitamins C and E. Proanthocyanidins, a specific antioxidant, protects against urinary tract infections, cavities, and gum disease. Put 1 bag of cranberries, 1 orange and sugar or artificial sweetener to taste. Stir in a few chopped walnuts, rich in heart-healthy omega 3 fatty-acids!

Don’t forget to follow up your Thanksgiving meal with some physical activity. Take a walk around the neighborhood, have a dance-off contest with your family and guests, play some football or basketball in the yard, or go sledding or cross country skiing…..if we happen to have snow!

Turkey Spice Rub Recipe (for 5-5 ½ pound turkey breast) 1 ½ Tbsp. lemon-pepper seasoning 1 ½ tsp. onion powder 1 ½ tsp. garlic powder 1 ½ tsp. poultry seasoning ½ tsp. paprika

Fall and Moderation

Halloween and Moderation Halloween starts the holiday season. New Year’s ends it. An important lesson to teach kids this holiday season is eating in moderation When kids come back from their trick or treating, parents can go through their loads of candy, portion them out, save some for the week, while freezing the rest for later. Parents should also consider taking some out of the stash, especially the ones the kids don’t like, and sharing with others, another great lesson for kids to learn!

Remember you are in control of the candy; the candy is not in control of you! Some tips for teaching kids about balance and moderation:

• Emphasize the non-food related aspects of the holiday, such as parties, decorations, spooky activities, costume contests, and games.

• Serve a healthy meal or snack before trick-or-treating, when sorting through the candy and every time you break out leftover candy.

• Make it a “moving” holiday to help balance the eating. Have a costume parade, a monster dance party, play games like costume tag or bobbing for apples. This will also leave less time for collecting candy.

• Limit the size of the trick-or-treat bag for going door-to-door. Stay away from the pillow case and go for a small gift bag

• Choose to hand out fun-size candies instead of full-size bars to help them understand portion control, but be careful how many are eaten!

Have fun, enjoy and allowing a little candy, portion controlled, especially on the day of Halloween, is not going to cause childhood or adult obesity. We get into trouble when we make everyday a holiday!

Reference: Today’s Dietitian

Be on your best holiday behavior

It’s the holiday season again! Wouldn’t it be great to maintain your weight or possibly lose weight this year? It is possible! One well known group of successful weight loss maintainers known as the “National Weight Loss Registry”, organized in 1994 by a group of doctors, had to have lost 30 pounds plus and kept it off for a year. They were so successful following certain behaviors they lost 60 pounds and kept it off 6 years! The majority of the group followed these behaviors:

• Lower calorie diet
• Lower fat diet
• Kept a good log
• Monitored weight at least 1 time weekly
• Ate daily breakfast
• Limited restaurant eating to less than 2 ½ meals per week
• Limited fast foods to less than .74 meals per week
• Limited TV viewing to 10 hours or fewer weekly
• Increased physical activity to 1 hour daily

One set of behaviors will not fit everyone, but choosing at least one of these behaviors to practice is a great place to start!

October Fruit and Vegetable Offers Abundance of Nutrition!

Pumpkin and apples are plentiful right now! Apple orchards, pumpkin patches and farmer’s markets have a wonderful selection and are fun to visit with the family!

The orange color of pumpkins offers benefits beyond Vitamin A (great for eyes and skin). It also provides phytochemicals like carotenoids, bioflavonoids, and the antioxidant vitamin C, good for vision, healthy heart, immunity and reducing some cancers. The pumpkin handout attached has more details and a great pumpkin oatmeal recipe! Pumpkin is a way we can sneak a vegetable into breakfast!

Apples are available in many colors and all the colors provide different nutrients and phytochemicals! Red has lycopene and anthocyanins, good for heart health, vision and immunity. Green has lutein and indoles, good for vision and reducing cancer risks. Yellow has carotenoids and bioflavonoids mentioned above . They all are good sources of fiber, beneficial to our digestive health, cholesterol, and more. Try baking an apple with some cinnamon, nutmeg, walnuts and a little light margarine for dessert! Eat them for snacks every day. Why not test out the saying “an apple a day keeps the Dr. away”?! Try them stuffed into a sweet potato and bake with a little cinnamon and nutmeg. It is like having dessert, but you’re getting your fruit and veggie serving! Enjoy!