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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 Restorative Health Care

About Me

 

Fad Free Simple Tips for a Healthier Lifestyle!

Fad Free Simple Tips for a Healthier Lifestyle!

Follow the attached tips to be healthier for life and not just a few weeks or as long as the next popular fad diet lasts!

 

National Grilled Cheese Day!

National Grilled Cheese Day!

Thursday, April 12 was National Grilled Cheese Day. Grilled cheese sandwiches are a known comfort food and can be over 300 calories and over 20 grams of fat! However, they can be made healthier and I think tastier than the original version!

  • Choose whole grain bread instead of white bread for more fiber and nutrients
  • Choose low-fat cheese (3 grams of fat or less per serving) Alpine Lace brand provolone is one of my favorites. Try to only use 1 slice.
  • Add sliced tomatoes, spinach and fresh basil for great flavor, lots of fiber and other nutrients and very little calories.
  • Use a butter flavored spray on the bread instead of butter or margarine to use a lot less calories and fat grams (especially saturated fat). The bread still toasts to a crispy texture!

By making these changes you can add nutrition, save over 100 calories and 10 grams of fat…mostly the bad saturated fat and still enjoy a favorite comfort food!

Beet that!

Beets have edible roots and greens!

A half cup of beet root has just 30 calories and is an excellent source of folate and a very good source of manganese, potassium and copper.  A half up of chopped beet greens have only 4 calories and are an excellent source of vitamin K, vitamin C, copper, potassium, manganese, vitamin B2, magnesium, vitamin E, fiber and calcium.  Because they are plants they are both a good source of fiber and phytochemicals!  The gorgeous red color of the beet root has phytochemicals that may help heart health and prevention of some cancers!   The green color has phytochemi cals that may help vision health and prevention of some cancers!  Eat them together and imagine all of the benefits your body is gaining! 

Try stirring chopped roasted beets, a small amount of feta and finely chopped beet greens into cooked farro or brown rice and drizzle with lemon juice.  You can also braise sliced beets, sliced red cabbage and beet greens with a small amount of apple cider vinegar and caraway seeds.   I like them roasted plain too or I also blend them into my smoothies-the beet roots and the juice!

Enjoy Figs in your Meals and/or Snacks

Dried figs are readily available all the time usually in the produce section of the grocery store where many other dried fruits are stocked. Many probably don’t think of eating them unless they are in Fig Newtons! There are other healthier ways to eat them and they will add a good source of potassium, fiber, vitamin B6 and more, as well as some calcium and iron to your diet! Figs can be added to any whole grain breakfast porridge for some sweetness and texture. They can also be poached in a little juice or red wine and served with low-fat yogurt or low-fat frozen desserts. Add figs chopped to a salad too. In a blender, puree 2 cups of dried figs with ¾ cup water and 2 tsp vanilla and use the puree for an excellent replacement for fat in baked good recipes! Try them this holiday season!

Treasures at the Farmer’s Market!

Have you ever tried garlic scapes? I saw them at our local farmer’s market this week and they look similar to the leaves of green onions and chives, but they are curved. They are the plant that grows out of the garlic bulb. Scapes have a fresh, mildly garlicky flavor and crisp texture. Once chopped, which is much easier than peeling and chopping the individual pieces of the garlic bulb, they can be added to salads raw, blended into a pesto or cooked with a stir fry or soup and can top any cooked whole grain. Current research supports garlic’s role in improving immune function and also cancer and heart disease prevention. They are a source for Vitamin C, iron and calcium .

While looking at the farmer’s market this week you will find strawberries too! Strawberries are high in fiber, Vitamin C and phytochemicals! Add them to your fruit salads, green salads, yogurt parfaits and eat them as a snack without the chocolate dip..sometimes!:)