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.

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

Living a Healthy Life with Diabetes

IMG_6384Happy New Year, friends!

Did you know that 25.8 million children and adults in the United States have diabetes? In my latest interview for Nexus TV, I discuss diabetes in depth including the risks associated with the disease, what to eat and what to avoid and surprising lifestyle changes. Watch the full interview here.

Eat Healthy! Be Happy!

Spring Allergy Relief with Diet Changes

If you find yourself suffering this Spring with sneezing, itching or coughing well you’re not alone.

During peak allergy season you may find relief from staying away from certain foods that can intensify your symptoms and make matters worse. While these foods are healthy, if your susceptible to pollens from trees, grass or weeds, see what simple diet moves can do to not aggravate the problem.

Take a look at my segment on CBS 2 to learn more!

Screen Shot 2018-05-16 at 10.43.30 AM

Screen Shot 2018-05-16 at 10.43.14 AMScreen Shot 2018-12-20 at 10.39.55 AM.png

Eat Healthy! Be Happy!

Curb Your Cravings

Screen shot 2015-04-27 at 11.02.18 AM

Cravings can strike at any time and wreck your diet progress. Next time you are in the market for a tempting treat, stop and see if these techniques can help you to stay on track so you can outsmart your cravings.

1. Get Physical: When you move it you lose it. Physical activity is number one for curbing cravings. Exercise is on the same pleasure pathway as food. When you move your body, you take in oxygen and release feel-good brain chemicals. This gives you immediate appetite and craving control..so you can forget that 100 calorie cookie!

2.Go Healthy: Your hungry and you may not know it. Why not plan for what your body needs by eating healthy food to keep hunger at bay.  A well balanced meal will fill you up with delicious and nutritious healthy food so plan to eat at routine intervals for cravings management!

3. Indulge a little: Instead of the typically diet taboos, a little diet bump that incorporates a tasty treat goes a long way to curb cravings. Forbidden food makes eating all the more appealing. Neutralize the desire to overdo it with a little satisfaction with a controlled indulgence to keep cravings at bay.

4.Distract not React:  When all else fails it’s time to break out the heavy hardware.  The world is calling you to eat so  distraction techniques can be your solution and best friend!  Disrupt your brain circuitry with an abrupt stimulus like forehead tapping or washing your mouth out with peppermint. This helps you escape  quickly and gives you back piece of mind instead of a piece of cake!

Take a look at my recent segment on CBS 2 HD where you can see Irene, one of our clients, talk about how she works through nagging cravings by using these techniques for a complete health transformation.

Eat Healthy! Be Happy!

How Bacteria in Your Body Can Make You Fat

microbes2

The battle of the bulge just got a little bit bigger. It’s no secret that fighting fat is hard and even harder to fix in the long term. Read on and check out my latest CBS NY segment for more on this great topic!

Screen shot 2014-10-01 at 3.27.05 PM

Even if you eat less and move more your work can still be cut out for you, especially if you don’t have the right bacteria on your side. A growing body of research is pointing toward how certain bacteria can make you fat and make it even harder for you to lose weight.

Our body is a collection of bacteria, most of which are good, helping our body run smoothly and fight off disease. But the 10% that are not, are notorious fat-loving bacteria which have been discovered to be far more common in people who have weight problems.

Fat loving bacteria live in your gut and release toxins that can negatively affect certain genes involved in fat activation and breakdown. This in turn leads to more fat. These gut bugs also spit off inflammatory chemicals that increase your risk of cancer and other nasty conditions like heart disease and diabetes.

Fat loving bacteria are super hungry and very efficient at extracting and storing calories in you so they can survive. It’s a vicious cycle that can make it hard for you to manage your appetite as fullness signals are interrupted and hunger management is even more difficult.

The good news is that this may be fixable. You can starve your fat bugs by reducing calories. As you lose weight the proportion of lean bacteria improves. There are promising studies done in mice showing that transferring lean bacteria to obese mice led to their weight loss. While this is still experimental, in the meantime you can work to change your gut flora naturally.

But before you reach for a bottle of probiotics or start gobbling down yogurt, realize that there are many healthy strains of good bacteria that your body needs. Their specific role for various conditions is not yet determined so it’s best to look to a wide range of food sources to cover your bases.

The key to finding healthful probiotic bacteria comes from the age old practice of fermenting foods for preservation. Many cultures have their own unique food product that was routinely used in their diet. These foods provide nutrients, introduce healthful strains of bacteria, guard against illness, fight inflammation and may have contributed to a lean physique by fighting off fat loving bacteria.

You can find healthy bacteria in a wide range of foods, herbals and botanicals. Some are quite common like yogurt, kefir, leben, ayran, fermented cheeses, miso, tempeh, kimchi, barrel cured sauerkraut, aged unfiltered vinegars and kombucha tea, while others may still be considered relatively exotic and need to be purchased at ethnic markets.

Bring on the bugs but don’t forget to feed your little lean critters with their preferred food. Prebiotic foods give your healthful bacteria the energy to grow and colonize in your body. Switch out refined sugars and starches for fibrous plant foods. Top food sources include beans, legumes, sulfur rich cabbage family foods, onions, garlic, field greens like chickory and dandelion, bran, wheat berries, buckwheat, oats, flax, tomatoes, kiwi, cherries and berries.

Show your fat bacteria the door! In just a few days fighting fat just got easier as you put lean bacteria to work for a new you.  Check out the latest medical news on CBS NY!

Eat healthy! Be Happy!

Nicolette Pace

 

 

Nicolette Sets the Pace on How to Curb Rapid Eating with CBS NY

eating on the run

How fast you eat impacts how much you eat. In fact studies show that it’s worth your while to put the brakes on fast eating to help control portions so you can lose weight.

Eating fast is one of the most common habits people with weight problems face. Even though the body has an intricate signaling system to alert you as to when you’ve had enough, a 24/7 lifestyle can override these subtle suggestions and you end up wolfing down your meal.

Given these findings, a reasonable argument can be made for boosting your natural stop eating signals. While medications to help your gut hormones send out stronger messages and enhance satiety are under investigation, you could turn to technology for a drug free solution.

Innovative gadgets that promise to help you slow down your eating pace so that nature can take over are available. Whether you choose a beeping fork or a wristband that counts your bites, real time data and feedback on your habit can help you curb countless calories when you stop and savor your meal.

Take a look at my recent segment with CBS NY where I review these tools in action and see if taking matters into your own hand with mindful eating can reset the pace can for a new you!

Eat Healthy! Be Happy!

Butter Good For You? Nicolette Pace Breaks it Down with CBS NY

Screen shot 2014-07-23 at 4.32.35 PM

Butter is often associated with being bad for you but research studies are suggesting health benefits to eating this tasty dairy product. I recently sat down with CBS 2 New York to chat all things butter and how it’s an important part of a healthy, balanced diet. Check out the full story below to find out more!

Eat Healthy! Be Happy!
Nicolette Pace

Welcome Back Butter!

The-25000-cow_wide

Believe it or not, butter and all the saturated fats we were told to avoid are back on “good for you” food list.

With a little PR and valid research, the previously hidden benefits to butter and other natural fats are back in the limelight and challenge some long held health beliefs.

With evidence mounting over the last two decades that dietary saturated fat and cholesterol do not directly lead to cardiovascular disease, the low fat/fat free diet may have met its demise and usher in a more reasonable way of eating – one that promotes a more natural appreciation for whole foods, and a respect for calories.

We’ve got to remind ourselves that fat is a nutrient, not a disease. Obesity is a disorder of the fat cell. Not just any fat cell but the ones that surround your organs (belly fat) and disrupt your metabolism, mind and mood.

This is the bad fat we want to avoid. It grows with an excess of calories and is promoted by a diet too high in carbohydrates (mostly sugars and starches) for a person’s level of activity. It is a viscious cycle that leads to more insulin need, more fat deposits, less insulin sensitivity and health problems like diabetes and cardiovascular disease.

Just as not all dietary fats are created equal in health benefit, not all body fat is bad. Most body fat is stored under our skin (subcutaneous fat). In addition to insulation, it is home to hormones that help to control appetite and regulate metabolism.

What many may not also realize is the link between fat and mood. Our brains are 60% fat tissue. It is the most fatty organ in our body. We need fat to help in brain growth and development, insulate neurons and allow proper message signaling. Without this necessary nutrient the body runs amok.

While it’s true that eating fat will yield more calories, the effect on slowing stomach emptying can help you to reduce portion size and eat fewer calories. Natural dietary fats like butter have tremendous value. They have a complex chemical structure that can retard inflammation while they nourish and lubricate body cells. In fact, many types of fatty acids in saturated fats support the immune system, promote heart health and a healthy metabolism while keeping skin smooth and supple.

But, before you jump on the fat wagon, know that not all fats are created equal. Many of the long chain polyunsaturated fats that gained popularity during the low fat heyday are under scrutiny now for their potential to increase inflammation. These fats have a reactive potential due to their chemical structure which is prone to oxidation and free radical formation.

These popular oils (cottonseed, corn, soybean, canola) are in widespread use in processed foods, convenience foods and restaurant chains. Their use has been met with public and scientific concerns related to the environment, the use of pesticides, questions on genetic modification, refining, bleaching, and deodorizing techniques so keep your use of them in check.

Welcome back butter and choose the right fat for the job. Flavor and cooking methods can help you to decide. Know that the once taboo saturated fats like butter, duck and bacon fat, lard and coconut oil are back to claim their place in a healthy kitchen for a balanced meal.

Eat Healthy! Be Happy!
Nicolette Pace