The Stress Nanny with Lindsay Miller Smart Nourishment


https://www.thestressnanny.com/podcast/episode/4c51b5ab/smart-nourishment

Lindsay Miller|

In this episode I have the pleasure of chatting with Nicolette Pace, a nationally known dietitian.  Nicolette shares simple and effective ways to uplevel nourishment which has a huge bearing on growth, stress and inflammation.  Listen for her actionable tips and easy to remember meal and snack ideas!

Nicolette holds a masters degree, and is a registered dietician among her many certifications.  She 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 (The City University of NY) and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.  She can be found online with all the major social media platforms @nicolette_pace on IG, Nicolette Pace on Facebook, Twitter @nicolettepacenutrisource.org

Stress Nanny with Lindsay Miller

Nicolette On AM in the AM with Austin McNorton

Listen weekday mornings on KMA from 8-10 a.m.

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.

https://www.kmaland.com/kma_programs/am_in_the_am/

KFOG – 6 tips for healthy grocery store shopping

Grocery stores aren’t as innocent as they may seem. They’re actually designed to influence your choices, from where foods are placed on the shelves to those impulse buys at the register.

Nutritionist Nicolette Pace offers these tips to stop wasteful spending and an expanding waistline.

1. Go in armed with a healthy grocery list.

If you’re aimlessly snaking through the aisles, you’ll end up with a bigger bill, and you’re going to buy a lot of stuff that you don’t need, pointed out Pace. “Go in well prepared with a list and not when you’re hungry or anywhere near mealtime,” she said. “Everything in that store is designed to make you hungry and make you buy.: Sticking with your list can help you fend off temptation and unnecessary impulse buys.

2. Pick fruits and vegetables in five different colors.

Eating a diet rich in colorful fruits and vegetables reduces your risk of chronic diseases, including type 2 diabetes and heart disease. Choosing produce in a range of colors ensures you’re getting a variety of those disease-fighting nutrients. For example, white fruits and vegetables, such as bananas and cauliflower, contain anthoxanthins, which help with blood pressure regulation, while the indoles (naturally occuring plant chemicals, or phytochemicals) in broccoli may help protect against certain types of cancer. Aim for a mix of fresh, in-season produce, along with frozen fruits and vegetables. “Sometimes frozen is your best bet over fresh,” said Pace. “You have longer storage time.”

3. Middle aisle foods should contain no more than five ingredients.

Processed foods tend to lurk in the middle aisles of the grocery store, so beware. “If it has names on the ingredients’ list that are hard to pronounce or are five or six syllables long, chances are it’s a dirty food and has a lot of stuff in there that you don’t really need,” said Pace. If you’re picking up foods from the middle aisles, aim to choose items with no more than five ingredients to reduce the amount of processed gunk you’re consuming, suggests Pace.

4. Stick with 100-percent whole grain carbs.

Whole grains lower your risk of heart disease, weight gain, and type 2 diabetes, as compared to refined grains, such as white flour. But since some whole grain products have higher amounts of sugar than you’d imagine, check the label and make sure sugar comes up as ingredient number three or four (or later). One easy way to make sure you’re getting healthy whole grains: You should be able to see the actual grain in the whole grain products you buy, such as with steel cut oatmeal, quinoa and barley.

5. Choose frozen foods wisely.

Frozen dinners, even the low-calorie ones, are loaded with sodium and starch. Instead, stick with frozen foods that haven’t been messed with, such as vegetables, fruit, seafood and lean chicken breasts, which you can use to whip up a healthy meal at home.

6. Buy water, tea or coffee only.

They’re the healthiest ways to hydrate. Steer clear of sugary drinks, such as soda (including the diet version), which are directly linked to weight gain and diabetes. The artificial sweeteners in diet drinks actually stoke cravings for sugar and mess with your metabolism. “Sweeteners are up to 600 times sweeter than sugar,” explained Pace. “By eating them, you are priming your taste buds for sweet but then you aren’t getting the energy from the calories.” Over time, that can cause your body to burn fewer calories and gain weight.

‘Baby diet’ doesn’t mean eating pureed food, but could help you change eating habits

If you’re trying to get back on track with good health habits, you may want to consider the eating habits of babies or toddlers.

“The premise of the baby diet is: let’s take cues from the toddler and follow some rules that we really devote a lot of time to with our babies and apply them to yourself,” said registered dietitian Nicolette Pace.

First, watch the calories you drink.

“No sugary drinks, so basically every doctor advises not to give your baby sugary drinks so why are we drinking them?” she explained.

For example, coffee-flavored drinks that have lots of sugar and dairy products contain lots of calories.

“Literally, you’re looking at two and a half meals by the time you’re done with some of these drinks,” said Pace.

Also, consider your portions and stick to an eating schedule.

“Some of these tools that we use for our toddler to feed them, use them for yourself, even the sectioned plates, it’s all those little compartments,” said Pace. “You have a strict mealtime schedule for them so let’s try following it for ourselves. This is also to prevent this irregular eating which also leads to an increased level of hunger and then you wind up overeating.”

If you’re a parent of a toddler, consider sharing mealtimes. Babies tend to eat in one place and so should you.

“Eating together, even if it’s a different texture of food, it will foster a bonding,” said Pace. “I suggest you go only where there’s a table. As you start to squeeze down areas of the house where you do have meals and food you’ll see that you’ll have less of a trigger, less of an influence to grab this and that.”

She said incorporating these suggestions could boost your weight loss.

“Some people can lose a pound a week depending on their metabolic rate. Others can really go for that two,” said Pace.

Pace said it’s also a good idea to wrap your eating three hours before bedtime to help your digestive system.

8 Foods That Fight Wrinkles

You’ve heard it a million times before: You are what you eat. And in regards to your skin, that old adage is especially true. “Good skin relies on an adequate supply of essential nutrients,” says certified nutritionist and dietician Nicolette Pace.

“Some studies indicate that it is indeed possible to delay aging and get an improvement in skin condition by improving your diet.” Improving your diet is as easy as adding certain key foods—foods that can help with everything from wrinkles to dark spots to sagging skin. Did we mention that they’re also delicious? You won’t believe how good fighting aging can taste.

Tomatoes
Tomatoes are so much more than a pretty salad topping. They’re packed with vitamin C, which helps build collagen and, in turn, makes your skin look firmer and plumper. They also have lycopene, which protects your skin from UV damage and improves your vascular system. According to Pace, after six weeks of eating tomatoes regularly, all that extra circulation will give you a noticeable glow.

Berries
Blueberries and raspberries are Pace’s top picks. They contain flavonoids, polyphenols, vitamins, probiotics, and tons of antioxidants. “They’re free-radical scavengers,” explains Pace. If you’re concerned with the effect your environment — anything from pollution to elements in your water — is having on your skin, add more berries to your diet. “They can even promote cell regeneration for new skin,” says Pace.

Green Tea
In order to keep your skin looking as young as possible for as long as possible, your cells need to regenerate correctly. (Cells that mutate can lead to everything from uneven pigmentation to cancer.) “Green tea has lots of antioxidant power, as well as a chemical call EGCG,” says Pace. “In multiple studies it was shown to help cells grow properly and maintain a healthy life cycle.”

Yogurt and Kefir
To fight redness and irritation, Pace recommends introducing foods with more probiotics, like yogurt, into your diet. “Skin-friendly bacteria in these foods condition your skin both inside and out,” she says. Look for natural, unprocessed products to get the highest concentration of living probiotics. Kefir is a cultured milk product that’s similar to yogurt, but has up to three times more probiotics than yogurt. You’ll find it in the dairy case where it’s often sold as a drink thanks to its thinner consistency. While medical researchers are still trying to figure out the link between gut bacteria and your skin, studies have shown that probiotics reduce inflammation and oxidative stress. Problems like acne, psoriasis, atopic dermatitis, and rosacea may all improve.

Fish
If your skin is chronically dry, add foods that contain healthy fats to your diet — they’ll help moisturize your skin from the inside out. “Wild salmon is phenomenal for your skin,” says certified nutritionist Suzie Carpenter. It’s high in omega-3 fatty acids, one of the best fats for you. Other omega-rich fish include sardines and Atlantic Mackerel.

Nuts
Nuts are another fantastic source of good fat. “It’s the omegas in the nuts that are so good for your skin,” says Carpenter. “Some nuts, like almonds, also have vitamin E.” They have anti-inflammatory properties that can help with conditions like acne, psoriasis, and eczema. While walnuts contain the most omega-3s, all nuts, including almonds, hazelnuts, peanuts, and pistachios, are good for your health when eaten in moderation. Instead of a handful of chips when you feel hungry, swap in a handful of mixed nuts to see the skin-smoothing benefits.

Avocados
Like nuts and fish, avocados have a lot of good-for-you (and your skin) fats, but it doesn’t stop there — avocados are also high in glutathione. “Glutathione is incredibly anti-aging,” says Carpenter. “I often recommend [it] for detoxing.” By flushing toxins from your system, glutathione helps with acne and wrinkles, and it’s even been shown to slow the development of certain cancers.

Honey
If you’re craving something sweet, swap in honey for other types of sugar. “Honey is anti-viral, and it’s an antioxidant,” says Carpenter. “And even though it’s technically sugar, it doesn’t cause inflammation in your body and skin the way regular sugar does.” It’s so good for your skin, in fact, that you can even use it as a face mask.

Nicolette M. Pace founded NutriSource Inc. 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. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.

wrinkles, ant-again, foods that prevent wrinkles

Nicolette Featured in First Time Parent Magazine

http://www.firsttimeparentmagazine.com/

  

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.