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

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!

Drinking Poison: Why Has Turpentine Become A Modern Health Craze?

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When you think of turpentine, you probably think of a common paint thinner found in hardware stores.
In its pure form, pure gum spirit of turpentine was once used as a form of medicine centuries ago. Today, it’s back as a controversial new wellness treatment.
Watch my latest segment on CBS New York for my opinion on this new health craze.
Eat Healthy! Be Happy!

Savory Summer Terrine For Your Next Cookout

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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

Debunking Superfood Myths on Fox & Friends

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Hello lovelies! You may have seen my recent appearance on Fox and Friends where I discuss how french fries can be just as good for you as blueberries. Yes. It’s true. I said it! But, in case you missed it, you can check it out here. Watch to find out why some of the so called bad foods are totally okay to eat (like bacon) along with the myth busting low down on why a superfood label is often overhyped and can limit your enjoyment of many flovorful and nutriitious foods.

Eat Healthy! Be Happy!

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Spring Detox Tips With Probiotics

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Its that time of year again when we want to chase out the winter blahs and blues so we can look and feel great. This Spring, check out the many ways probiotic bacteria can help you enjoy good health.

I recently appeared on Emotional Mojo where I discuss how your gut bacteria can improve your nutrient profile, improve your skin and hydration, strengthen your bones, fight fat, and manage your cravings!

And be sure to visit my recipe page for a super healthy probiotic dish to help you detox this Spring!

 

 

How Bacteria in Your Body Can Make You Fat

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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!

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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

 

 

Eat Like a Baby & Lose Weight:The Baby Diet Goes Viral

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Should we be taking diet and eating cues from our baby? It may sound strange, but small children usually eat healthy, well balanced meals and appropriate portions for their size.  I recently appeared on News 4 Jax in Jacksonville to discuss how eating like a toddler can help you lose weight, and things you can do to mirror your children’s diet to live a healthier, happier lifestyle. You can watch the segment here, or check out my advice on ABC News,  Daily Mail and Mother Nature Network.