Tips for Good Nutrition During Ramadan

Hello Friends!
Ramadan is celebrated by Muslims around the world from April 1 -May 1 this year.  It is a time to fast from dawn to dusk. This can mean that you may have up to a 16-hour long wait to eat and drink.  Not eating or drinking for 16 hours straight is challenging.

During the holy month, Muslims refrain from eating and drinking during daylight hours as a means to purify the soul, redirect focus on piety, practice humility and kindness, give charity and exercise restraint.

Prolonged fasting,can cause nutrition deficiencies depending on how well one’s meal preparation is before and after the daily fast.   Common symptoms of fasting such as dehydration, headaches , overall discomfort, increased gastric and uric acidity and low blood sugar, can be experienced.

I believe the way to address these nutritional concerns and hunger, is to include fiber and water rich choices such as vegetable soup, pasta & grains, sweet crackers, mixed grain cereal with milk, and orange juice in the meals during pre-dawn (Saher) meals.

For Iftar, the fast-breaking meal, I suggest that it includes fruit, meats (excluding pork) legumes or lentils and cooked brown rice or whole wheat bread.

The meal should also include dairy and a mixed vegetable salad. These dietary choices help the body restore blood sugar and relieve body acids.




10 Healthy Snacks to Prevent Hunger Headaches at Work

10 Healthy Snacks to Prevent Hunger Headaches at Work

According to the National Headache Foundation, hunger headaches tend to strike right before it’s time to eat and can occur because of factors like low blood sugar, muscle tension, missing meals, and oversleeping.

Five Ways How You Feel And Heal Are COVID-19 Are Related

Five Ways How You Feel And Heal Are COVID-19 Are Related

It’s not your imagination. There are several possible medical explanations as to why you may be having a hard time being healthy, compromising your immunity and put you at risk for Covid-19 fallout. Ongoing research reveals that there is an interaction between your hormones, metabolism and Covid-19. Strong evidence suggest that there can be direct damage to your pancreas and endocrine glands which release critical elements essential to regulating your health and immune system.

Among the research is an recent statement from the European Society of Endocrinology that highlights this interaction between Covid-19 and serious health implications. These findings have strong effects on your immune system so taking the time to aggressively work on improving these health conditions will help you feel and heal feel better during these Covid times.

1. Diabetes, Pre-Diabetes:
Not having good blood sugar control is especially serious, so putting attention to learning the skills and techniques to manage this is critical. Diabetes Self Management Training has never been more important to you. Many tools are with skilled guidance for medication, blood sugar testing, carbohydrate and diet balance.

2. Obesity/Weight Management:
Problems with getting to a realistic healthy weight is not only cosmetic but is frequently an “easier said than done” proposition because it involves so many factors, like lifestyle, habits and food preferences. Key components, to improve your weight, however will always involve calorie control and modest improvements to your activity.

3) Sleep Problems:
Sleep apnea, low sleep, interrupted sleep, and bad sleep hygiene also stem from a wide range of causes. Without good sleep quality, hormone cycles are disrupted and unfortunately have a greater “catch 22” effect by intensifying the potential cause. Look for Increased hunger and carbohydrate cravings, increased stress hormones, fatigue, and hyper-excitability as outcomes.

4. Low Vitamin D:
Even without a known health condition, a low vitamin D level (a pre-hormone) has been found to have negative consequences to your immunity and Covid-19. Getting your level checked, taking prescribed amounts of vitamin D from supplement, eating foods with Vitamin D (eggs, fish, dairy, meats, fortified foods) work with sunlight and supplements to improve this key pre-hormone.

5. Sex Hormones:
Males especially have shown a greater risk to severe Covid effects and death than females. Male sex hormones (androgens) are suspected to enable the Covid virus to gain a greater footing in the body specifically lung tissue. Medications used for treating prostate conditions and hair loss are being researched to improve Covid recovery.

Nutritionist Nicolette Pace talks with 411 TEEN.

One in five young people in the US, ages 12-19, struggles with obesity. And about 38 percent of American adults – nearly 80 million men and women have a Body Mass Index of 30 or higher. Obesity puts people at risk for more than 30 chronic health conditions. Nutritionist Nicolette Pace talks with 411 TEEN.

5 Skin Care Mistakes That Are Aging You

As much as we love the many benefits of getting older in maturity and wisdom … the more we fear our skin as we do not want dull, wrinkled skin, and although none of us can reverse the course of the one-way journey that is the aging process, but we can certainly slow it down.

10 Critical Heat Stroke Do’s and Don’ts

10 Critical Heat Stroke Do’s and Don’ts

With temperatures and tempers soaring for many parts of the country, COVID restrictions lifting, and pent up desires to be free and easy it’s never been more important to guard against this life threatening condition. .Heatstroke is no joke…so here’s the real deal on how to prevent a health disaster and the fix.

1) DON’T: Go outside
DO If temperatures are 91 degrees or greater, avoid going outside for longer than necessary. Your body is trying to cool down in the heat so your skin temperature can rise to 105 degrees. Seek areas that are either air-conditioned or are in dense shade preferably with a breeze.

2) DON’T: Stay in the sun
DO: Umbrellas and shelters can help as does a cloudy day, however this is not a license to tackle the heat and stay outdoors. limit outdoors to 1 hour or less.

3) DON’T: Exercise outdoors
DO: Physical activity increases heart rate, sweating and fluid loss plus raises body temperature. Combat this high risk category for heatstroke and exhaustion either by exercising indoors, targeting outside activity to either early AM , later PM or when temperatures drop below 91 degrees.

4) DON’T: Get drunk
DO: Alcohol is likely the single worst beverage to take in the heat, yet very common in the summer season. Not only does it lead to more urination and dehydration but it lowers alertness and contributes to mental confusion – a life threatening symptom of heatstroke. Never was it more mandatory to alternate alcohol with H2O and limit cocktails, straight shots, beer and wine to health guidelines.

5) DON’T: Drink sugary beverages
DO: Super sweet sugary drinks contribute to dehydration by displacing water in body tissues in an attempt to dilute blood sugar concentration.. This in turn leads to bloating and water loss. Especially serious for people with diabetes, cardiovascular and kidney concerns; so drink cool water to feel better fast.

6) DON’T eat salty snacks or processed food
DO: Like sugar, too much salt contributes to bloating and ultimately dehydration. Causing more thirst and urination, disrupting kidney hormones and the body’s delicate electrolyte balance it is wise to avoid excessive sodium. Portion out high sodium foods like ketchup, salsa, dips, crunchy snacks, cured meats, and ready prepped foods. Read the label dl in s

7) DON’T take excessive caffeine
DO: A long known controversial contributor to fluid loss, caffeinated beverages can do more harm than good. Limit them to 300mg a day, especially if you’re in the sun or heat, exercising have the above health conditions as well as pelvic inflammatory disease (PID).

8) DON’T use sugar substitutes to hydrate.
DO: While the “guilt free” panacea is embraced and preferred by many for taste sensations, know that small amounts of sugar (glucose) actually help hydration. Think hydration balanced sports drinks that have some sugar to aid in hydration. Better yet make your own!

9) DON’T use sunscreen
DO: Many people may not realize that sunscreen is not a heatstroke preventer. While sunscreen is very, very necessary for UV ray protection, a) it doesn’t protect you from heat stroke and, b) may in fact limit sunscreen in not sbody heat problem. can limit sweat evaporation on the skin and/or the amount of sweat production. Best bet, stay inside.

10) DON’T: Wear skimpy tight clothes.
DO: Fewer clothes help people lose more heat! Sweating is very important to cool down skin temperature so tight, synthetic fiber, polyester- type fabrics lock in heat and raise body temperature. Wear light colors and loose fitting natural cloth clothes. Or, take a lesson from desert dwellers and know that heavy thick black clothing will absorb heat and divert it from the skin. Better yet, Go naked at night!

Leading Nutritionist Highlights Practical Tips For A Balanced Diet

Leading Nutritionist Highlights Practical Tips For A Balanced Diet

Foods That Will Improve Your Sex Life, According to a Nutritionist

Foods That Will Improve Your Sex Life, According to a Nutritionist

Sex toys, Marvin Gaye, an episode of Outlander… what gets you going in the bedroom is highly individualized. But did you know that there are certain foods that may boost your sex life? It’s true—what you eat for dinner can affect your hormones, increase your blood flow and get your engine revving, says nutritionist Nicolette M. Pace. Whether you’re looking to boost your libido or increase stamina, here are the five foods she recommends to rev up your sex life.


Moules Frites foods for sex

Foods that improve your sex life, healthy living, dieting for sex, Nicolette Pace

Nicolette on GREAT DAY LIVE: Superfoods your kids will actually eat

GREAT DAY LIVE Superfoods your kids will actually eat

SAINT PETERSBURG, Fla. — Having trouble getting your kids to eat healthy? Nutritionist Nicolette Pace says parents can easily add super-foods into a child’s diet to get them the nutrients they need. Pace recommends incorporating things like basil, cocoa, black beans, avocados and sweet potatoes, just to name a few. Connect with Pace by visiting

Tune into “Great Day Live” weekdays from 9 to 10 a.m. on WTSP-TV.


Superfoods, Nicolette Pace, nutrition, Great Day Live, healthy eating, dieting

Secrets to Make Your Food Healthier Without Even Trying

How to effortlessly unlock the powers in common foods to help fight disease, lose weight, and more.