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LATF USA: Five Breakfast Facts You Didn’t Know About Your Cereal & Oatmeal

5 breakfast nutrition facts, nicolette pace

So many questions when it comes to the famous ‘most important meal of the day:’ breakfast. 

Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND is the founder of NutriSource Inc., which provides high quality education, counseling and nutrition services. She has also served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients.

Here are 5 Breakfast need-to-know’s from Nicolette: 

Kids Cereal

These sugary treats have classically been under fire by health advocates. Today’s versions have added fiber (and vitamins) to make them more health friendly. Unfortunately though many still deliver over 10 grams of sugar per serving and do not contain other nutrients (healthy fat and protein) your child needs for brain growth and development.

Unsweetened Grain Cereal

Don’t be fooled into thinking that just because there is no added sugar in these flakes or puffs that it is a healthy choice. Most in this category are refined starches and do not have intact whole grain nutrients and fiber for good health, digestion and appetite control. Since they are light in weight (1 cup serving = one ounce= 110 calories) you’ll need several portions to feel full.

Adult Healthy Cereal

Here’s where we take those refined flakes and puffs and add-in a variety of ingredients such as crunchy nuts, tasty dried fruits, chocolate or other candy-like morsels with the belief that these super food ingredients make them healthy. What you should realize is that is gives you a speed pass to more calories (50% more) in the same small serving which will outweigh the nutrient value of the added ingredients.

Instant Oatmeal

All oatmeal is not created equal. With the convenience of instant you are relaxing the health benefit. Processing methods involve cutting, rolling, pressing and partially cooking whole oats so that essentially “pre-digests” the starch making it more glycemic (fast absorbing, greater blood sugar impact) . Be even more careful with instant oatmeal with added sugar or sweeteners as this reinforces sugar cravings.

Granola

This health food craze leftover is still going strong in health appeal but with a meager 1/3 cup portion size it is also one of the most calorie dense choices at 125-175 calories per serving. While most granolas have healthy intact whole grains they are combined with “trail mix” type ingredients which contribute excess sugar and in some instances unhealthy trans fats. This is a cereal where you must be very careful in measuring and mindful of how you use it.

Nicolette on The Nationally Syndicated “Morning Beats” Seen On The Family Channel

Morning Beats airs on RetroTV and The Heartland Network every Tuesday and Thursday at 9 AM E/P. Starting on September 29, every Tuesday and Thursday at 10 AM E/P on The Family Channel. You can also stream it live or watch On Demand on The Heartland Network FREE Roku App!
Grab a cup of coffee and find a comfortable spot to join host Ashley Larsen and explore the rhythms of living a healthy and inspired life! Ashley, along with experts in a variety of fields, will delve into everything from health, exercise, and organizing your life with informed conversations covering music, art, books, movies, and so much more

Nicolette Pace on KMA Land / 960 AM & 99.1 FM

Nicolette shares 8 foods that help boost your mental health.
https://www.kmaland.com/kma_programs/am_in_the_am/

Listen to KMA weekday mornings between 8:00 and 10:00 for AM in the AM. Austin McNorton interviews news makers from around KMAland and the world, including events in the area, authors, lifestyle tips and more.

10 Super Smart Superfoods Your Kids Will Love

10 Super Smart Superfoods Your Kids Will Love

This post may contain affiliate links. Read full disclosure here.

by Nicolette M. Pace MS, RDN, CDE, CBC, CDN, CFCS, FAND

Having trouble getting your kids to eat healthily? When you package these superfood hits into a child’s menu you can be sure it’s a surefire way of giving them the nutrients they need and show them great nutrition is just around the corner!

1. Basil:

This superfood packs in vitamins A, C, and K, iron, potassium, and calcium– kids can grow their own basil at home. Toss it on pasta sauces or pizza! It’s rich in plant chemicals, chlorophyll, and other happy mood plant compounds.

2. Cocoa:

Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won’t sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks, and desserts for a healthy punch of flavor. Plant chemicals and antioxidants increase concentration and decrease inflammation!

3. Black Beans:

Adults aren’t the only ones who suffer from high cholesterol, they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.

4. Cinnamon:

This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day, tastes great, and is so easy to use. Its natural sweetness is a plus and goes with so many foods and beverages!

5. Avocado:

Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamole is a no brainer for kids!

6.Tomato:

Here’s a switch, a tomato a day can keep cancer away. That’s right, the plant version of vitamin A can best fight off all kinds of stressors and the potassium they contain helps to boost energy and stabilize hydration. In-season tomatoes are amazing with basil and olive oil or lightly sautee for a very tasty sauce for pasta, fish, or veggies!

7. Fruit:

A sweet spot you don’t want to ignore, kids have a natural liking for fruit and its energy-boosting plus. Encouraging eating fruit curbs drinking sugary beverages and snacks. Go for seasonal fun and plan a harvesting trip to a local orchard or bring your kiddies to the local greengrocers to pick out what they want. A variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep their bodies healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.

8.Sweet Potatoes:

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re deliciously roasted, mashed, or baked. For an amazing marshmallow flavor, use vanilla extract and honey for a not to be missed sweet treat.

9. Flaxseed:

Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They’ll get better nutrition without even knowing it.

10. Oatmeal:

Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts, or chocolate chips to make it more kid-friendly, for a great way to use oatmeal be sure to check out the recipe section for a granola recipe the whole family will love. About Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FANDNicolette founded NutriSource Inc. ( www.nutrisource.org )  in 2002 to provide high-quality education, counseling, and nutrition services for a diverse community population. Prior to founding NutriSource Inc, she served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients. Nicolette was a key member of performance improvement projects and as Chair of the Nutrition Committee; significant positive changes were made in the standard of care.  Nicolette has been featured in CBS, ABC, NBC, Fox News, the New York Times, Seventeen, Fitness, Men’s Journal, More, Dr. Oz, Everyday Health, AOL, IVillage, Health, Shape, and other magazines. She is also a contributing writer for Minerva Place, as well as an adjunct professor of Nutrition at CUNY and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition, and preventative healthcare. 

I Loved the Keto Diet — Until My Skin Fell Victim to This Uncommon Side Effect

1566485611-16x9-stocksytxpb6ef28a5ieq200large1083177.jpgHello, lovelies! The ketogenic diet has been a hot topic this year and I’ve been interviewed on the topic many time. Basically, the keto diet is a low-carb, high-fat diet that is designed to get the body into a metabolic state of ketosis. A ketogenic diet is designed to help your body use fat for fuel, reducing the need for blood sugar as an energy source.

So just how low carb is the keto diet? Generally, limiting carbohydrate intake to 20 to 50 grams per day can stimulate ketosis. (For reference, there are about 60 grams of carbs in your average bagel.) Depending on gender, weight, and level of physical activity, [reducing daily  carbohydrates to about] 50 grams may be necessary to prompt the body to use fat as a fuel source for weight loss.

Plus, unlike other low-carb diets, like Atkins®, the keto diet takes things a step further by adding a specific ratio of macronutrients, which has been found to achieve and maintain ketosis. For optimal results, approximately five to 10 percent of your daily calories should come from your net carbs, with 30 to 35 percent from protein, and 55 to 60 percent from fat. This can vary based on a person’s overall calorie intake. To put this in perspective, most Americans get 50 percent of their daily calories from carbohydrates, which equals roughly 250 grams if you eat 2,000 calories a day.

Clearly, carbs are mostly a no-go, but there is still plenty you can eat. The keto diet should focus on fibrous vegetables such as celery, greens, cucumbers, and summer squash, as well as lean protein like fish, poultry, various meats, or soy. It’s also important to supplement the diet with fatty foods, including avocado, olives, MCT [medium-chain triglyceride] oil, coconut oil, and other oils. Remember, you’re aiming to get up to 60 percent of your daily calories from fat, so don’t shy away from these good fats!

Ultimately, success on the keto diet requires avoiding foods with a high glycemic load. These are foods with a concentrated amount of carbohydrates in a small portion. These include dried fruit, candy, sweetened foods, yogurts, desserts, and (of course) starches in general.

I was interviewed by TheSpotlyte.com on what the Keto Diet is, what foods to eat and avoid and more. To read the full article, please click here.

Eat healthy! Be happy! Xo Nicolette

Healthy Meal Hacks for Hectic Households

iStock-180837057.max-784x410Imagine life with three or more kids, all involved in extracurricular activities well into the evening — and maybe one spouse travels. It’s unlikely there’s much time for meal prep and family dinners during the week. The reality for many families is that some nights there is barely a half-hour for dinner. Luckily there are some easy hacks to help provide healthy meals and snacks anyway.

Variety is key to keeping meals healthy and fresh, so look for ways to update the classics to make them healthier and keep them easy. Peanut butter and jelly can use different nut butters, whole fresh fruit slices, and nutritious bread. Mac and cheese, which can be packed with calories, can take a variety of cheeses and and sneaked-in vegetables such as zucchini or broccoli, and chicken for protein.

Salads are never easy to get a kid to eat, but if you deconstruct them with the components that they do like, this is the perfect way to turn them on to eating healthy and trying new things. For example, a bento box approach using fruits, vegetables, or nuts kids already enjoy as snacks.

Several snacks add up to one delicious and nutritious meal. Think small portions of olives, carrots and celery with dip, berries, nuts, hummus and crackers, cheese, tuna, avocado, dark chocolate. Your children can guide you or even help you create this lunch option.

Read the full interview on the Cheapism Blog on healthy meal hacks here.

Eat healthy! Be happy! Xo Nicolette

5 of the Best Recovery Drinks to Fuel Your Sweat Sessions

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These days, everyone is looking for water that has super powers. Sure, H2O is fine and delicious on its own, but this humid heat wave—combined with the fact we’re getting workouts in—calls for a little something extra: recovery drinks that have added benefits to just hydration.

Drinking traditional sports drinks—for the sake of electrolytes—isn’t the only way to get the good stuff that you need. Now, the recovery drink market is filled with plant-based electrolyte and magnesium tablets, more bioavailable hydration powders you swirl into your water, hydrogen water packets, and more. The end game of each of these is to fuel your body, without the added sugar.

Read the full interview on Well + Good on recovery drinks here.

Eat healthy! Be happy! Xo Nicolette

Unusual Snacks for Weight Loss

190630-HealthSnacks-1068x534.jpgAre you bored of hummus and carrots? Yeah, us too. Healthy snacking is tough when your cravings hit, but it’s possible to get creative with your taste buds and keep trim.

The key is to give your tastebuds a trip while keeping the calories in check. Add a healthy dose of protein to the mix, and you’ll not only be satisfied, but you’ll curb hunger pangs and cravings. While it may seem counterintuitive to snack when trying to lose weight, it can often lead to quicker pounds shed if done right.

So girl put those potato chips down and let’s get real for a second. We need to fuel your body right. And hey, when the occasional craving hits, you’re welcome to a cookie or two, but we’re going to bet on the fact that you’re not going to be craving unhealthy snacks after fueling yourself with these healthy bites.

I recommend the usuals like baked kale, sweet potato, and zucchini chips, but I’m also a big fan of lupini beans. If you haven’t heard of these yet, try them out in your snack routine, just make sure to prep them properly by rinsing them well. Traditionally, they’re eaten pickled in the Mediterranean basin and Latin America. Another favorite? Popcorn with hot sauce!

Read the full interview on YouBeauty.com on unusual snacks here.

Eat healthy! Be happy! Xo Nicolette

Summer Nutrition & Type 3 Diabetes

3378675+ThinkstockPhotos-589415708.jpgLearn summer nutrition tips, the benefits of eating pineapple, why juicing is overrated, and what exactly IS Type 3 Diabetes (hint: it involves your brain health) in my latest interview for iHeartRadio. I speak with Fearless Fabulous You Host, Melanie Young on these topics and more to help you make informed choices about the foods you eat and how to enjoy them.

Listen to the full interview here. Eat healthy! Be happy! Xo Nicolette