Nicolette Pace on WOCA Radio

Nicolette Featured in First Time Parent Magazine

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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

Healthy Meal Hacks for Hectic Households

iStock-180837057.max-784x410Imagine life with three or more kids, all involved in extracurricular activities well into the evening — and maybe one spouse travels. It’s unlikely there’s much time for meal prep and family dinners during the week. The reality for many families is that some nights there is barely a half-hour for dinner. Luckily there are some easy hacks to help provide healthy meals and snacks anyway.

Variety is key to keeping meals healthy and fresh, so look for ways to update the classics to make them healthier and keep them easy. Peanut butter and jelly can use different nut butters, whole fresh fruit slices, and nutritious bread. Mac and cheese, which can be packed with calories, can take a variety of cheeses and and sneaked-in vegetables such as zucchini or broccoli, and chicken for protein.

Salads are never easy to get a kid to eat, but if you deconstruct them with the components that they do like, this is the perfect way to turn them on to eating healthy and trying new things. For example, a bento box approach using fruits, vegetables, or nuts kids already enjoy as snacks.

Several snacks add up to one delicious and nutritious meal. Think small portions of olives, carrots and celery with dip, berries, nuts, hummus and crackers, cheese, tuna, avocado, dark chocolate. Your children can guide you or even help you create this lunch option.

Read the full interview on the Cheapism Blog on healthy meal hacks 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

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.”

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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