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

Recharge Your Body for Spring

Screen Shot 2019-03-12 at 9.55.24 AM.pngWinter’s almost over and it’s time to look forward to warmer weather.

Before we hop into spring, your body may be in need of a recharge.

What can we do for our diet?

“You need to clean out your winter sludge,” said nutritionist and chef Nicolette Pace. “This is the very best time to get a jump on spring.”

Pace says there are three key seasonal foods that will get your ramped up for spring. Dandelions are supposed to help detoxify your kidneys.

“Because they are a natural diuretic, they will eliminate bloating and puffiness,” Pace said.

Spring onions are full of sulfur which help lower blood pressure and improve joint health. Then there are beets, which contain betalains.

“It’s anti-aging. It acts directly on the liver for detoxification, helps you to cleanse out your entire body,” Pace said.

Those are some simple ways to put a spring back into your step before the season even begins.

Learn more about how you can get ready for spring by watching the full TV segment for CBS New York here.

Eat Healthy! Be Happy!


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’


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





  • 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.


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.


  • 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

Savory Summer Terrine For Your Next Cookout


Barbecues and cookouts aren’t just for burgers and hot dogs anymore! Summer vegetables deserve a spot on the table as well. Watch my latest CBS segment with one of my favorite recipes for a savory summer terrine. Believe it or not, this French classic is not complicated. It’s a simple layered dish you can make in advance with any protein or vegetables you prefer. Be sure to watch the full segment (here), as I discuss some myth busting nutrition advice!

xoxo Nicolette

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!

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Eat Healthy! Be Happy!

Food Cures for Spring Fever

spring fever

Image Credit:

Feed a cold? Yes! Starve a fever? Maybe.

When it comes to Spring Fever, it’s all about feeding your health and lifestyle right!

The right foods can make all the difference.

Are you feeling restless? Anxious? Excited? Energetic? Sexy?

Well, you’re not alone.

It’s very real.  Research has been exploring a link between daylight and how we feel and act.

Spring’s arrival marks a rapid increase in day length. It’s noticeable and eagerly welcomed.

Underneath this seasonal euphoria are hormone balance changes which can lead to greater energy and motivation, a positive outlook and less of a need to be a couch potato. Specifically, melatonin and serotonin are two hormones that are tied to day length and have been shown to be instrumental in how we feel and act.  It seems they are the real culprits behind Spring Fever.

Melatonin helps regulate our sleeping and awake cycle and it decreases with increased light. On the flip side, serotonin rises and this usually sparks motivation, energy, and an overall good feeling.

Sounds great but its not a done deal.

Between our 24/7 lifestyle and “eat it now, ask questions later” diets  we need all the support we can get!   Additionally, Spring’s abrupt hormone changes can reek havoc on our sleep cycle, appetite, activity, and yes, libido in ways that can lead to burn out, over indulgence, injury and relationship outcomes that may have you say, ” I wish I hadn’t done that!”.

On the flip side, cloudy Spring days may further confuse our moods and give us a bad case of the blahs. What better time to harness our wayward food choices and eating patterns?  Its a great time to maximize nature’s gift of motivation to renew our health and outlook,  tone our bodies and embrace the season to jumpstart wellness.

Wondering what foods you should be eating right now? Check out my recent appearance on CBS NY where I discuss the best food cures for Spring Fever!

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Click here to watch my segment!

Eat Healthy! Be Happy!


Curb Your Cravings

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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 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!

5 Ways Winter Works For Weight Loss & Good Health


1)  Hydrotherapy for Health: No need for expensive spas when you can enjoy the benefits right at home.  Hot-cold water therapy is an effective way to condition your circulation and improve your body’s natural defenses. It’s an incredible pick me up and helps to increase calorie burning by encouraging energy burning brown fat tissue activity and “metabolic adaptation,” as the body revs up to maintain core temperature. Take a hot shower or soak in a therapeutic herbal bath (Juniper, Eucalyptus, Rosemary oils or salts) and then either venture outdoors in a robe to feel the fresh cold air or practice alternating hot, cool, cold water flows in the shower to feel invigorated.

2)  Hold Out on Hibernation:  If you turn up the heat and keep your home too warm you can feed into sluggish, sleepy habits, hit the couch and conserve calories. This will put the brakes on energy burning and weight you could lose by not letting yourself habituate and adapt to cooler temps. Try lowering the heat to 60 degrees for few hours to gain a metabolic advantage and help you get used to colder outside temperatures. Being outside in the cold for a few hours can raise your metabolic rate as much as 15% which can translate into 200-300 calories extra per day!

3)   Polar Plunges: You’ve seen the excitement surrounding an exhilarating New Years Day cold water plunge! Those who’ve achieved fitness and braved the weather to greet the season will tell you how amazing it feels. For those uninitiated or not yet ready, you can train your body to feel the benefit of cold water therapy and look to enrich your immune system, circulation and your quality of life. Try cold water therapies like a cold arm bath, leg and knee effusions, water treading or cold limb compresses. They are therapeutic and will decrease inflammation and pain, help to tone your system and improve blood pressure.

4)  Winter Foods For Fitness: Fat and fiber are among the season’s best defenses when it comes to planning your cold weather menu.  Tone down the carbs and sweets and bring up the protein and fiber with natural whole foods that are rich sources of insulating and nourishing fats, probiotics, vitamins and plant chemicals. Take a lesson from Nordic countries where a stark contrast in obesity rates (12 %) versus the U.S. (36%) is observed.  Food faves include Swiss Muesli, sprouted rye bread, stone ground cornmeal, hemp seed, berries, Skyr (Icelandic yogurt), fatty fish like herring, sardines, salmon or haddock. Turn nourishing root veggies like turnips, parsnips, rutabagas into a rejuvenating winter soup to soothe your soul. .

5)  Let it Snow: Let the kid in you come out and play! You can make snow a big part of your winter exercise regimen. From skating, sledding, snowboarding, snowshoeing and skiing to neighborhood norms of shoveling and snowman making, these activities get you out into the fresh air and average 300-600 calories per hour. Explore new outdoor adventures and take a cue from nature as it rejuvenates and gets ready for new season of growth. Yes, before you know it, Spring is around the corner!

Eat Healthy! Be Happy!

Nicolette M. Pace


Wait, Don’t Throw Out That Pumpkin! Watch Nicolette Pace on Fox and Friends For Tasty Tips!


Did you know that approximately 280,312,500 pounds of pumpkin gets wasted every Fall season? That’s about one pound of pumpkin per person living in the U.S.A.   In this economy we need to take advantage of every healthy opportunity when we have junk food all around us.  What many people don’t know is that this Native American crop is super high in nutrients and is very versatile.  I appeared on Fox & Friends to share and demonstrate three unique ways to cook pumpkin (mentioned below) that are not only delicious and healthy to eat, but fun to make with the whole family. Make sure to check out my recipes page for more details and save the pumpkin!

· Crispy Baked Pumpkin Chips: Native Americans roasted strips of pumpkin over a fire…you can do the same by baking them right in your oven and get with the hot trend of making healthier snack foods.

· Pumpkin Harvest Salad: This nutritious cool weather salad includes roasted pumpkin, toasted pumpkin seeds, seasonal spinach, cranberries and a homemade pomegranate dressing. For an extra pumpkin boost top it off with your pumpkin chips for a perfectly inspired pumpkin salad!

· Pumpkin Cheesecake Dip: Move over kiddies! Family favorite Smores just got a nutrition face lift! Go grown up with a to-die-for pumpkin cheesecake dip that’s simple to make and even better to eat.  Sandwich the dip between classic graham crackers and sliced crisp apples.

Eat Healthy! Be Happy!

Nicolette M. Pace MS,RD,CDE,CDN,CFCS