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Jessica Roy, MS RD LDN, Great Wave Nutrition Counseling

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Jessica Roy, MS RD LDN, Great Wave Nutrition Counseling

Jessica is a registered dietitian passionate about nutrition counseling and supporting others to achieve happy and healthy nutrition goals.

01/20/2026

Warm up with a Hot Cup: The Health Benefits of Tea

This winter, warm up, relax, and focus on wellness with a simple cup of tea. Tea leaves contain high levels of antioxidant compounds, called polyphenols. Due to the antioxidant capacity of tea, researchers are optimistic about the role of tea in prevention of obesity, cancer, CVD, diabetes, and other inflammatory chronic diseases.

The main types of caffeinated tea include:

Black tea (47 mg caffeine/8 oz cup) - made from fermented tea leaves, black tea may protect the lungs from smoke exposure as well as reduce the risk of stroke. Black tea is the most widely consumed tea in the world.

Oolong tea ( 35 mg caffeine/8 oz cup) - made from partially oxidized tea leaves, oolong tea may improve insulin resistance, although more research is needed. Oolong tea also shows promising results in the research for healthy teeth by strengthening tooth enamel.

Green tea (28 mg caffeine/8 oz) - made with steamed tea leaves, this cup contains high antioxidant levels of EGCG, which has been associated in research studies with prevention of tumor growth. EGCG is also correlated with improved CVD risk factors and reduced risk of neurological disorders, such as Alzheimer’s disease.

Tea certainly shows promising results in the research for prevention of chronic health issues. Beyond that, tea is naturally unsweetened, lower in caffeine content than coffee, and in my personal experience, an excellent way to unwind. Holding a warm mug of subtly scented tea always helps me to relax!

11/03/2025

Nutrition for Youth Athletes: Benefits of Working with a Registered Dietitian

Many youth athletes under fuel, hindering optimal growth and performance. Factors include poor time management, short lunch periods, and overscheduling.

Consequences of prolonged under fueling include decreased athletic performance, increased injury risk, and negative impacts on bone, hormonal, and mental health.

As a registered dietitian and mom of two active kids, I educate families on proper nutrition, create fueling strategies, and provide meal plans to support training.

Contact: jessicar@greatwaveacupuncture.com, (978) 577-6451, or https://www.greatwaveacupuncture.com/

Most insurance plans cover my services in full!

09/23/2025

Pumpkin season usually means that we see pumpkin products and flavors in abundance. Some choices are sweet treats (pumpkin donuts are a household fave here) and others can be truly balanced choices. Read on for my new favorite pumpkin recipe that I can easily enjoy each morning until Spring!

Jess’ Perfect Pumpkin Oatmeal (serves 1)

Ingredients:
½ C steel cut oats (cooked)
¼ C canned pure pumpkin
1 tsp pumpkin pie spice
¼ C milk (or plant-based milk of your choice)
2 T nut of your choice
1 T dried fruit of your choice

If you like a little more sweetness in your oatmeal, you can try a vanilla plant based milk (I did this with vanilla soy milk and am totally addicted!), or try adding 1-2 tsp maple syrup. Happy and healthy eating!

For more fun recipes and personalized nutrition attention, reach out to jessicar@greatwaveacupuncture.com to schedule an appointment. Many insurance plans cover the full cost of sessions!

09/19/2025

Join me tomorrow from noon to 4 pm with the Great Wave team for a complimentary build a balanced snack activity!

09/15/2025

Hi friends! Please come on out this Saturday, 9/20, and join the fun at WestFest at the Stony Brook Middle School in Westford, MA, from 12-4 pm. I will be there with the Great Wave Team with a fun balanced snack activity!

08/15/2025

Not letting the summer vibes end...keeping this crew outside for what we have left!

Fueling them with fruit from our local CSA for this climbing trip, plus Triscuits (my fave whole grain cracker) and Cabot cheddar string cheeses. What are your go to snacks for active kiddos???

06/26/2025

Summer Desserts!

Summer weather means cool treats are in order to help us cool off, eat healthy, and feel happy all at the same time. Try this watermelon fruit pizza for a tasty and bright way to add in more fruit, or these cherry popsicles for a cold and refreshing snack! The mango banana ice cream makes you feel like you are on a tropical vacation. Happy and healthy eating to you!

Watermelon Fruit Pizza – use ¼ of a large watermelon cut into 8 triangles. Combine ¼ tsp of pure vanilla extract and 1 tsp of honey with ½ C plain low fat or fat free yogurt. Top with blackberries and sliced strawberries, garnish with mint for color. Feel free to get creative with the fruit, maybe you prefer raspberries to strawberries, and blueberries for blackberries. Have fun and enjoy!

Cherry Almond Popsicles – Combine 2 C of pitted cherries with ½ C vanilla almond milk, ¼ C granulated sugar, ½ tsp almond extract, 1 pinch of salt, and 2 C of cherry juice in a blender and puree until smooth. Spread the mixture into ten 3-oz cups to freeze for 45 minutes. Insert popsicle sticks then freeze for an additional four hours until firm. Enjoy with plenty of napkins nearby!

Mango Banana Ice Cream – Combine 2 C frozen mango with 2 medium frozen bananas in a blender. Use the highest speed to blend until smooth. Portion into 4 dishes and garnish with chia seeds for a delicious combination!

06/07/2025

Check out my favorite burgers to celebrate Dad this upcoming Father’s Day weekend!

Salmon Avocado Burgers
Ingredients
1 lb Atlantic salmon, wild (skin removed)
1 cup panko bread crumbs
1/4 cup cilantro
1 medium egg
1/4 cup mayonnaise
1 tbsp lemon juice
1 tsp salt
1 tsp black pepper
2 tbsp extra virgin olive oil
1 avocado, chopped
1/3 cup red onion, chopped
Juice of 1 whole lime

Instructions
For burgers:
1.Chop the salmon filet into small pieces (about 1/4 inch) and transfer it into a medium mixing bowl.
2. Gently stir in bread crumbs, cilantro, egg, mayonnaise, lemon juice, mayonnaise, 1/2 tsp salt and 1/2 tsp pepper. Let the mixture rest for 5-10 minutes.
3.Heat a little 1 tbsp oil in a large non-stick grill pan over medium heat. Divide the salmon mixture into 6 and form neat patties. Fry/grill the patties until browned on both sides and just cooked through; about 4 minutes on each side.

For the salsa:
Combine remaining ingredients together and mix well. Garnish patties with a spoonful of the salsa.

Turkey Burger Sliders
Ingredients
1/4 tsp Black pepper
1/2 cup, shredded cheddar cheese
2 cup lettuce (for topping)
12 bun Mini sandwich bun
1 tsp olive oil
1/4 tsp Salt
2 medium tomato (sliced, for topping)
1 lb Ground turkey, lean
2 medium sliced white bread
1 small yellow onion, coarsely grated

Instructions
1. In a food processor, pulse bread until fine crumbs form. 2.Transfer to a medium bowl; add turkey, cheese, and onion.
3.Season with salt and pepper, and mix gently just until combined.
4.Form twelve 2-inch patties (about 3 tablespoons each).
5.In a large nonstick skillet, heat oil over medium heat. Cook patties until browned and cooked through, about 5 minutes per side.
6.Serve on rolls with lettuce and tomatoes if desired.

Cheddar, Bacon, Mushroom Burgers
Ingredients
16 leaves of lettuce, romaine (or other lettuce)
1 C sliced white mushrooms
4 T mayonnaise
1/2 small red onion, diced
4 slices cheddar cheese
4 pieces of bacon
2 T Worcestershire sauce
1 lb ground lean round Beef
1 T olive oil
4 whole wheat burger buns (I like the ones by Dave’s Killer Bread)

Instructions
1.Make the patties by adding the Worcestershire sauce and onions to the meat, form into 4 equal patties.
2.Cut the mushrooms into thin slices and cook in a pan for about 8 minutes with olive oil
3.Cook bacon in the oven until crispy
4.Cook the patties on a BBQ or on a pan with ridges for about 4 minutes per side or until the meat is cooked through.
5.Serve with lettuce, mayonnaise, cheese, bacon and mushrooms

To all the Dads out there, happy Father’s Day! I hope your family allows you to relax or putter in the yard/garage (what my own Dad loves best) and prepares for you some kind of delicious grilled meal!!!

05/11/2025

Happy Mother's Birthday to all the Mama's out there! We are the luckiest!

04/29/2025

Nut Butter & Jam Cookies

Mother’s Day is right around the corner. Here is a delicious treat to spoil Mom on Sunday that is also super fun to make. Small children will enjoy using their hands to shape the well in each cookie, and older children may even be able to make the whole batch themselves. Enjoy!

Ingredients:
½ C nut butter of your choice
½ C maple syrup
2 tsp pure Vanilla extract
¼ tsp sea salt
1 can (15oz) chickpeas, canned, drained and rinsed
½ tsp baking powder
½ tsp baking soda
24 tsp fruit jam of your choice

Directions:
-Preheat oven to 350 F
-Add all ingredients except the jam into your food processor
-Process on high until well blended
-Spray mini muffin tins with cooking spray or use liners. Add about 1 T of mix to each tin or liner.
-Form a well in the center of the mixture with a spoon (or use your thumb, it’s fun to get messy!). Place a heaping teaspoon of jam into the well of each cookie. Makes about 24 cookies.
-Bake cookies for 20-22 minutes, or until edges are browned

Nutrition: Per cookie
94 calories, 3 g fat, 0.5 g saturated fat, 14 g carbohydrate, 2 g fiber, 9 g sugar, 2.5 g protein

Looking for more ideas and for support with healthy eating? Schedule an appointment with me today, often covered 100% by insurance!

HAPPY MOTHER’S DAY!!!

04/08/2025

Body image lessons from my six year old girl:

"Mama, you need to buy this scale and put it in your work out area."

"Why sweetheart?" (I intentionally do not keep a scale available, trying to role model that my self worth is not influenced by any numbers on an inanimate object.)

"So you know after each workout you are getting heavier and stronger!"

I truly love her outlook. For those who want to use the scale for data, keep my girl's words in mind, the goal should be strength and to own your space, not to diminish your size.

03/31/2025

Celebrate Spring with National Picnic Day April 23rd

Spring has officially arrived although sometimes Mother Nature still brings us cold weather in New England. National Picnic Day is a great way to get outdoors with friends and family to celebrate the warmer days. If we are not lucky enough to have sunshine this day, a picnic inside is still fun for the young ones, and the young at heart!

Enjoying a fantastic picnic is easy and adds to the health benefits we enjoy from time outside in nature. Not only does exposure to the sun bring us increased vitamin D exposure (good for healthy bones, immunity, inflammation), but time outside in nature can boost mood, reduce stress, and contribute to overall wellness. Pack outdoor activities to keep kids entertained and make a day of it. Family favorites in the Roy household include frisbee, soccer, magnifying glass and bucket to collect little friends and souvenirs from nature, and wiffle ball.

Food is of course a main attraction for this day, so pack family favorites that travel well. Food storage containers make many items picnic friendly, whether you want to use a cooler with ice packs, or freeze water bottles and yogurt packs to not only keep your items cool, but also as part of the picnic to enjoy later on!

My family’s go-to picnic includes yogurt tubes frozen (Chobani has a nice brand for kids with a little less added sugar), different kinds of sandwiches cut in quarters so we can have one of each kind (PB&J, turkey & swiss, hummus & cucumber, and tuna & celery), fruit salad (frozen grapes keep this one cool all day long), homemade coleslaw (recipe below), and chocolate peanut butter oatmeal cookies (with all the butter and sugar my grandmother used in her secret recipe). Don’t forget plenty of water for a hopefully warm day in the sun and simply enjoy!

Broc & Brussels Slaw

Ingredients
1 lb broccoli, chopped
1 C brussel sprouts, chopped
½ vidalia onion, sliced
2 large bell peppers, thinly sliced, ideally different colors
2 large carrots, peeled and chopped

For the dressing
½ C apple cider vinegar
2 T olive oil
1 t dijon mustard
1 t honey

Directions
Use a food processor to slice all the veggies into thin pieces. Combine the ingredients for the dressing and blend over the sliced veggies. Refrigerate for at least 2 hours for optimal flavor profile.

Address

198 Littleton Road, Suite 202
Westford, MA

Opening Hours

Monday	9am - 3pm
Tuesday	9am - 3pm
Wednesday	11:30am - 6pm
Thursday	9am - 5:15pm
Friday	9am - 3pm

Telephone

+19785776451

Website

https://www.greatwaveacupuncture.com/

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