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

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

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

Typically Meat-Heavy Keto Diet Is Going Vegetarian

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By now, you’ve probably heart of the ketogenic, or “keto,” diet.

It’s a very restrictive regimen of low carb, high fat foods with some similarities to the Atkin’s diet.

But what if you don’t eat meat? Now, a plant-based keto is catching on.

That’s right, keto is going vegetarian.

Typically, when we think of the wildly popular diet, we think heavy on the protein and animal fats, making it appealing to meat eaters.

The strict combination of “low carb, high fat, high protein” will force the body into a state of ketosis, meaning it burns fat instead of carbohydrates for energy. The end result: You can lose more weight, faster.

Enter the ketotarian diet, which is now a refangled version of the ketogenic diet. Avocados, olive oils, nuts and olives… are your fat choices in ketotarian.

Learn more about the Keto Diet by watching my interview in the full TV segment for CBS New York here.

Eat Healthy! Be Happy!

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Decoding Food Labels

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While you may think you’re making some healthy choices at the supermarket by picking products that say “all natural” or “lightly sweetened,” such claims can be misleading.

One thing is for sure: Consumers seem confused when it comes to food labels.

Marketers are very, very clever. What they do is catch trends… and they know what sells.

According to a recent survey by the International Food Information Council, 80 percent of grocery shoppers say information on packaging seems conflicting.

It’s really the front of the box versus the back of the box.

The front of the box is all marketing. The back of the box is “where the real nutrition information is.

Learn more about how to decode food labels by watching my interview in the full TV segment for CBS New York here.

Eat Healthy! Be Happy!

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How I Keep My High-Profile Clients in Shape

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I’ve helped all type of clients tweak their diet and get in shape, including models and real housewives to Broadway stars and TV anchors. I shared my tips and tactics in my latest interview with She Knows on how I keep my A-list clients fit. Read the full article here. Eat Healthy! Be Happy! Xoxo Nicolette

Juice it up

Drink warm lemon juice with water in the morning. Take the juice of half a lemon and add a pinch of cayenne pepper to strengthen the body and detox. “It wakes up the digestive system, and contains Vitamin C for skin and immunity and to balance the pH of the body,” Pace says. “It flushes out the system and rehydrates the body — a fluid break-fast!”

Get served

“Plate food out away from the serving area to limit the potential to pick and eat seconds,” Pace advises. “Family style is a no-no for celebrities who need to be slim for performing on camera or stage or modeling.”

Take measurements

“Measure volume in serving utensils like a favorite ladle or serving spoon as well as glasses, cups, mugs, bowls, and plates that you use frequently with water if liquid or solid food to see how much they hold and how full you generally make it,” Pace says. “This is an easy, failsafe way to measure once for portion control ease.”

Buzz in

Caffeine can perk you up in more ways than one. Take some before a workout since it is a clinically proven ergogenic aid, which means it acts on the central nervous system, reduces fatigue, and allows for greater exertion as feelings of work load and pain are reduced. “It’s great for endurance performance, and an easy and inexpensive way to boost your athletic capabilities,” Pace says.

Go with your gut

“Eat probiotic-rich foods to enhance your good gut bacteria, which in turn will keep your weight down,” Pace says. “Look to work in fermented foods by choosing kombucha tea, kefir, yogurt, lebne, miso and fermented vegetables.”

Skip processed foods

Eat minimally processed foods as much as possible. “Uncured meats (naturally done with celery juice), organic poultry and other meat, foods without labels, in season fruits and vegetables, and seafood (preferably locally or regionally grown) will give max nutrients for energy, vitality, and anti-aging and beauty inside and out,” Pace says. “I tell my clients to eat protein and veggies if they need to drop a few pounds quickly before a big event or photo shoot. But this shouldn’t be your go-to. Eat whole foods and avoid processed foods as your long-term diet.”

Sip smart

Lighten up on caffeine and replace sugary beverages, artificial sweeteners, and alcohol with nutrient-rich green tea, white or black tea, yerba mate, or cocoa. Drink citrus-, fruit-, or herb-infused waters; herbal tea; and mineral water for daily hydration.

Workout wisely

“Before exercising, avoid large volumes of fluid or food, especially when toning core muscles, to avoid cramps and digestive upset,” Pace says. “However, be sure to take at least 12 ounces of fluid an hour and a half before so you have adequate hydration. Dose protein and slow carbs one to four hours before to enable sustaining energy.”

Mind your morning meal

Don’t eat if you’re not hungry when you wake up. Just make sure that you eat within four hours of waking up.

Flush it out

Pace recommends doing a potassium and nutrient flush. “It will infuse your body with energy and vitality to help keep your belly flat for a big day,” she says. “Choose grapefruit, pineapple, mango, papaya, watermelon, honeydew, cantaloupe, and berries, and combine with ice and whey or hemp powder for a between meal pick-me-up.” Or, you can use silken soft tofu, kefir or yogurt for a meal replacement. Chilled or savory hot soups can also be great — try gazpacho, herbed cucumber, carrot and turnip puree, creamy guacamole, or butternut ginger for amazing flavor and concentrated nutrients.

Do a detox

“Detoxing will help with bloating if you do not go overboard on fiber or dairy (if you’re sensitive), which can actually make bloating worse,” Pace says. “As it targets digestive and endocrine organs (including the liver, pancreas, abdomen, bowel, and lymphatic system), fluid balance and relief from bloating is a natural and desired benefit. In addition, by placing restrictions on portions and volume it helps to retone the stomach to be more receptive and satisfied earlier with less food. Large meals and frequent overeating leads to excessive stomach stretching and belly bloat. Cut down, if not eliminate, all foods and beverages that sap your energy and lead to bloating, such as processed starches and sweets, which have a high glycemic load, as well as fatty foods and excessive sodium in prepared foods.”

Get a Head Start on Travel Planning

Screen Shot 2019-03-08 at 1.49.23 PM.pngGetting ready for a vacation is super exciting – but often also rather overwhelming. Take the stress out of your vacation planning by reading some advice I gave to Weight Watchers here, when I was interviewed on the topic. It’s never too early to start researching and preparing for a trip and doing things in advance that can keep your health and nutrition goals on track.

Eat healthy! Be happy! Xo Nicolette

7 Healthy Chia Recipes That Go Beyond Pudding

phpThumb_generated_thumbnailYou’ve probably heard a lot about chia in the past few years. The black, white, and gray edible seed of the Salvia hispanica plant, it seems like the superfood has quickly popped up everywhere, from smoothies and muffins to pudding and cookies. Read the full article on Chowhound where I’m interviewed on the topic.

Eat Healthy! Be Happy! Xo Nicolette

Winter Recipes To Help With Your ‘Holiday Detox’

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January is the perfect time to reset after the indulgent holidays with my holiday detox hot smoothie. This recipe will keep you warm and healthy and on track with any of your cleansing goals in the New Year. Watch the full episode on CBS New York for my myth busting nutrition tips and find the full recipe below. Eat Healthy! Be Happy! xoxo Nicolette

 

 

 

Ingredients:

  • 4 pounds beef, chicken, veal or fish bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
  • 2 medium unpeeled carrots, cut into 2-inch pieces
  • 1 medium leek, end trimmed, cut into 2-inch pieces
  • 1 medium onion, quartered
  • 1 garlic head, halved crosswise
  • 2 celery stalks, cut into 2-inch pieces
  • 2 bay leaves
  • 2 tablespoons black peppercorns
  • 1 tablespoon cider vinegar

 

How to make it:

  1. Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Reduce oven temperature to 350 degrees, toss the contents of the pan and continue to roast until deeply browned, about 20-40 minutes more.
  2. Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered). Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
  3. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24-72 hours on the stove top. With a slow cooker time frame is approximately 6-8 hours. Instant pressure cookers slash the time down to 2 hours.
  4. Remove the pot from the heat and let cool slightly. Remove bones, strain broth and let cool/refrigerate so fat on surface can be easily skimmed. Discard bones and vegetables. Broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.

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Super Detox Veggie Blend

Chef Pace says these super charged seasonal winter gems are jam packed with detoxifying, slimming, anti-bloating, anti-inflammatory, digestive remedies that gives your body the medicine it needs.

Ingredients:

  • 1/2 cup cubed celery root (celeriac)
  • 1 cut up medium sliced leek (washed thoroughly)
  • 1 medium size kohlrabi bulb cubed
  • 3-4 sliced Jerusalem artichokes (sunchokes)
  • 1-2 carrots chopped
  • Large handful fresh spinach chopped
  • 2 Tbs chopped parsley
  • sea salt to taste
  • 1/2 tsp pepper
  • 1 tsp paprika

How to make it:

  1. Place approximately 4 cups cut up vegetables and seasonings into a 4 quart pot. Add 3-4 cups homemade bone broth to cover. Bring to a boil then simmer until vegetables are tender (30-45 minutes). Pressure cooker 10-15 minutes. Slow cooker 60 minutes.
  2. Blend your hot smoothie right in the cooking pot with a wand (immersion) blender for about 30-60 seconds