6 Things to Always Buy & 4 Things to Leave Off Your List

6 Things to Always Buy & 4 Things to Leave Off Your List

Have you ever heard the term “shopping the edges?” It means focusing on the exterior aisles of the grocery store—where the whole foods reside (all the processed food is in the middle). Renowned chef Gerard Viverito, aka “The Sustainable Chef,” stresses the importance of eating whole foods because that’s where you’ll get a nutritional bang for your buck. He says ”emphasize food quality over quantity by focusing on whole, unprocessed foods that are nutrient-dense foods, high in fiber and low in net carbs-but are still packed with other nutrients.”

Also, according to Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, FAND, you should be paying attention to the labels. “Don’t be fooled by packaged items that are marketed as ‘made with fresh fruit’ or ‘contains a full serving of vegetables.’ Single-ingredient foods like an apple or broccoli do not need labels they are whole foods. Cut your selections to those with five or fewer ingredients. More than likely, a paragraph of ingredients will contain additives, preservatives or flavor enhancers which if routinely eaten can have a negative impact on a child’s health.

healthy eating, shopping, grocery list, nutrition, fiber, unprocessed foods

Nicolette on The Nationally Syndicated Bright Side Radio Show

SHOW LINK: http://archives2020.gcnlive.com/Archives2020/dec20/BrightSide/121720.mp3

The Bright Side Radio Show, a nationally syndicated radio program on the Genesis Communications Radio Network.

Benjamin Fuchs is a registered pharmacist, nutritionist and cosmetic chemist and has been compounding custom medication, formulating nutritional and skin care products and consulting with doctors and patients since graduating from the University Of Colorado School Of Pharmacy in 1986. Mr. Fuchs is recognized nationally for his work as the on-air pharmacist/nutritionist host of the “The Bright Side” radio program.

Nicolette on Virginia This Morning

LINK: https://www.wtvr.com/on-air/virginia-this-morning/dietary-tips-from-celebrity-nutritionist-nicolette-m-pace

RICHMOND, Va. — Are you feeling tired or sluggish? It might be time to hit the dietary reset button. Celebrity nutritionist, Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, FAND talks about how you can do it and it’s easier than you think.

You are what you eat when it comes to skin-deep affects of aging

You are what you eat when it comes to skin-deep affects of aging

That old adage “You are what you eat” applies to your skin. Nicolette Pace, a dietician and nutritionist who has been featured on television and in magazines, notes, “Good skin relies on an adequate supply of essential nutrients. Some studies indicate that it’s indeed possible to delay aging and get an improvement in skin condition by improving your diet.”

And improving it can be as easy as eating certain key food that can help with everything from wrinkles to dark spots to sagging skin. You won’t believe how good fighting aging can taste, Pace testifies.


They’re so much more than a pretty salad topping. They’re packed with vitamin C, which helps build collagen and makes skin look firmer and plumper. They also have lycopene, which protects skin from UV (ultraviolet) 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.


Blueberries and raspberries are Pace’s top picks. They contain flavonoids, polyphenols, vitamins, probiotics, and tons of antioxidants. 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,” said Pace.

Green tea

In order to keep skin looking as young as possible for as long as possible, the 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,” said 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. Their “skin-friendly” condition skin “inside and out,” Pace said. 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 figuring out the link between gut bacteria and skin, studies have shown that probiotics reduce inflammation and oxidative stress. Problems like acne, psoriasis, atopic dermatitis, and rosacea may all improve.


If your skin is chronically dry, add healthy fats to your diet. They help moisturize skin from the inside out. Wild salmon, for instance, is high in omega-3 fatty acids, one of the best fats . Other omega-rich fish include sardines and Atlantic mackerel.


Nuts are another source of good fat. Their anti-inflammatory properties 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 health when eaten in moderation. Instead of a handful of chips when you feel hungry, eat a handful of mixed nuts to see the skin-smoothing benefits.


Like nuts and fish, avocados have a lot of good-for-you (your skin included) fat. They are also high in glutathione. By flushing toxins from your system, glutathione helps with acne and wrinkles and slows the development of certain cancers.

Nicolette on WTNH discussing Foods that have a positive impact on your mental health

LINK: https://www.wtnh.com/on-air/gmct-at-nine/foods-that-have-a-positive-impact-on-your-mental-health/

(WTNH)– We’ve heard the saying, “you are what you eat right?” Depending on what you eat, your diet can positively or negatively impact these areas of mental health.

By integrating many of the foods on this list into your diet, not only will you see positive results in your waistline, but you’ll also improve brain function and potentially help fight cognitive diseases as well.

Founder of NutriSource Inc., Nicolette M. Pace, MS, RDN, CDE, CBC,CDN, CFCS, FAND, explains foods to focus on that impacts mental health below:

  1. Salmon: a “fatty” fish, containing high amounts of omega-3 fatty acids, which have been linked to a reduction in mental disorders such as depression.
  2. Chicken: lean-protein choice containing the amino acid tryptophan. It helps your body produce serotonin,  which is vital in helping your brain manage your mood, fight depression and help maintain strong memory
  3. Whole Grains: helps the brain absorb tryptophan. You can reduce symptoms of depression and anxiety while boosting brain function.
  4. Avocados: has a high dose of lutein, which studies have linked to improved brain function.
  5. Spinach: leafy green provides your brain with solid amounts of folic acid, which has been shown to be a great deterrent to depression.
  6. Yogurt: has excellent sources of probiotics that helps digestive health. Probiotics have been shown to play a role in reducing stress and anxiety.
  7. Nuts: almonds contain a compound called phenylalanine, which is shown to help the brain produce dopamine and other neurotransmitters that boost your mood.
  8. Olive Oil: this type of oil contains polyphenols, which help to remove the effects of proteins linked to Alzheimer’s Disease. It can also help improve learning and memory.

Nicolette Pace on WOCA Radio

The Stress Nanny with Lindsay Miller 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.


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.