Typically Meat-Heavy Keto Diet Is Going Vegetarian

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By now, you’ve probably heart of the ketogenic, or “keto,” diet.

It’s a very restrictive regimen of low carb, high fat foods with some similarities to the Atkin’s diet.

But what if you don’t eat meat? Now, a plant-based keto is catching on.

That’s right, keto is going vegetarian.

Typically, when we think of the wildly popular diet, we think heavy on the protein and animal fats, making it appealing to meat eaters.

The strict combination of “low carb, high fat, high protein” will force the body into a state of ketosis, meaning it burns fat instead of carbohydrates for energy. The end result: You can lose more weight, faster.

Enter the ketotarian diet, which is now a refangled version of the ketogenic diet. Avocados, olive oils, nuts and olives… are your fat choices in ketotarian.

Learn more about the Keto Diet by watching my interview in the full TV segment for CBS New York here.

Eat Healthy! Be Happy!

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Decoding Food Labels

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While you may think you’re making some healthy choices at the supermarket by picking products that say “all natural” or “lightly sweetened,” such claims can be misleading.

One thing is for sure: Consumers seem confused when it comes to food labels.

Marketers are very, very clever. What they do is catch trends… and they know what sells.

According to a recent survey by the International Food Information Council, 80 percent of grocery shoppers say information on packaging seems conflicting.

It’s really the front of the box versus the back of the box.

The front of the box is all marketing. The back of the box is “where the real nutrition information is.

Learn more about how to decode food labels by watching my interview in the full TV segment for CBS New York here.

Eat Healthy! Be Happy!

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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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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

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!

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Eat Healthy! Be Happy!

Too Many Nutrients? Watch me on CBS The Couch to find out more…

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This morning I was up bright and early to appear on CBS’s Live from the Couch to discuss five vitamin supplements to think twice about. Watch as I discuss  how taking too many nutrients can disrupt the balance of your body. You’ll be surprised to learn that all of the key nutrients and vitamins you need are found in delicious foods that can easily be incorporated into your daily diet.

Eat Healthy!  Be Happy! Nicolette M. Pace

Popular Salads Can Be Nutritional Losers

You can call it another chapter in the  unhealthy “health food” saga, where a seemingly good for you and harmless diet food like salad can be turned upside down by either a fast food giant or by a restaurant who aims to please our insatiable appetite for value based large portions.

These favorite popular salads that are found at fast food/restaurant chains, diners and delis have either more fat, saturated fat, calories or sodium than a typical fast-food burger. To help you compare, the values for this burger are 550 calories, 29 grams fat (10 grams saturated) and 1000 mg of sodium in a 7.6 oz serving.

SOUTHWEST” SALADS – AKA SANTA FE OR JUST FIESTA

Call it what you like and hit the trail but, essentially this salad is a deconstructed taco without the limiting benefit of a contained “shell” – full of calorie laden over the top ingredients like cheese, sour cream, guacamole & tortilla strips.

* Can run between 800-1200+ calories – worst offender I found had 92g fat, 24g saturated fat & an alarmingly high 3500 mg sodium

ASIAN GRILLED CHICKEN SALAD

Take a cultural sidestep and check out this deceptively damaging salad which is built with healthier-type ingredients like grilled chicken, almonds or cashews, fruits and a vinaigrette dressing – but also crispy fried noodles & sodium rich dressing…fat is as high as the southwest salad!

* Highest values had over 1200 cal, high sodium (over 2000mg) & over 12g saturated fat (79g fat)

COBB SALAD

Go for the infamous 1930’s Hollywood Salad that is experiencing regained popularity now and a top seller in many restaurants. It seems healthy with grilled chicken but couple that to bacon, egg, cheese & dressing and you can see why it will top a fast food burger easily.

* You are looking at a whopping 1200+ calories, 25g of fat & 10-12g saturated fat

CRISPY CHICKEN CAESAR

Basically fried chicken served up salad style…and if that’s not enough calories & fat to sink your teeth into be sure to use the creamy, cheesy Caesar dressing (200 calories) that will send this salad to the moon.

* Can easily reach 1000 calories (remember that’s 2 Burgers) and 12 g sat fat

 CHEF SALAD

A favorite of low-carb dieters – but more calories than a stack of pancakes! Loaded with protein & the saturated fat that is married to it. Take a simple veggie base (100-200 cal) & pile on about 8oz worth of turkey, ham, roast beef, cheese, egg…then dose it in a ranch or thousand island dressing…

* Easily can get over 1000 cal (again, 2 Burgers)

GREEK SALAD

The basic ingredients are healthy choices – but watch out for the amount of add ons like dolmas (grape leaves), olives, feta & olive oil dressing where you can add hundreds of extra calories and sodium.

* Typical salad will have about 800 cal & 1000+ mg of sodium – if you use the oily vinaigrette you’ll pour on another 200-300 cal!

Next time your in the market for a meal gather your resources and use them to help you make a choice that’s right for you. 

The best advice on what to do comes from learning how to plan what to eat before you get hungry. 

Visit Tips & Tools to see how easy it can be to let salads work for you the way nature intended!