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

Shocking Things You Never Knew About Grocery Store Produce

cut-fruit-760x506.jpgThe rainbow of colors will seem a little less dazzling when you read these surprising facts.

If you want the freshest fruits and veggies—that is, the ones that were set out for customers most recently—you may have to do a bit of work. Newer expiration dates are placed in the back of shelves, so if you need a longer shelf life, check the back of the shelf.

I was interviewed for Reader’s Digest about grocery store secrets. You can read the full article here.

Eat healthy! Be happy! Xo Nicolette

What You Need To Know About Doing Yoga To Lose Weight

young-woman-doing-yoga-twist-mat-healthy-lifestyle-royalty-free-image-820933744-1555512374Practicing yoga can be a wonderful way to relax and recharge, but it can also be a great way to lose weight. I was interviewed for Women’s Health Magazine about how to drop extra weight while doing yoga and why nutrition is a key component. You can read 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!

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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

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

30 Foods You Should Eat More of Once You Turn 30

magnesium-foods.jpgThe time around your 30’s is probably full of career growth, family growth…and waistline growth! Combat weight gain and lay a groundwork for a longer, stronger life by adding healthy foods to your diet that can help you feel younger and live longer. Read the full article on Eat This, Not That! where I’m interviewed on the topic.

Eat Healthy! Be Happy!

Nicolette Pace Maps out Top Metabolism Boosters For CBS NY

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Keeping pace with a slowing metabolism may come with the territory when it comes to aging but it doesn’t have to be that way. There are ways to boost a sluggish metabolism and gain an edge over calorie burning, improve muscle performance and fight belly fat while achieving hormonal and mental balance.  Take a look as I map out the details for CBS NY and check out my top diet and lifestyle picks below where you can learn how about proven methods to fire up your metabolism.