Almonds are not only delicious, they’re also effective for managing blood sugar levels for Type 2 diabetics.

Almonds Benefit Type 2 Diabetics

A meta-review of 12 similar studies showed a daily intake of about ½ cup (2 ounces) of tree nuts over an eight week time period significantly reduces HemoglobinA1c and fasting glucose in individuals with type 2 diabetes. Tree nuts include almonds, Brazil nuts, walnuts, hazelnuts, macadamia nuts, pistachios, pecans, and cashews. This is not only great news for diabetics, but also non-diabetics since blood sugar spikes aren’t healthy for anyone.

A Few Reasons Tree Nuts Benefit Type 2 Diabetics

Tree nuts may be effective at helping diabetics for a few reasons.

First, the nuts replace simple carbohydrate choices which are known to spike your blood sugar.

Second, tree nuts are digested and absorbed more slowly due to their fat, fiber, and protein content. This slower absorption in turn slows down the conversion to blood glucose. This is a good thing! Go her...

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0 Comments | Posted By Kelly Harrington, MS, RDN

This recipe is definitely my family’s favorite. My husband I agree it’s about as delicious as pizza, and that’s saying a lot because we LOVE pizza. My two toddler-aged boys gobble it up too. If you’ve never experienced the wonders of spaghetti squash, this is the perfect recipe to kick off what will become your new fall obsession. It’s called spaghetti squash for a reason; once cooked, you can run a fork through it and it becomes a remarkable stand-in for America’s favorite pasta.

This squash was given a make-over to resemble lasagna. The best part, other than the flavor of course, is the shell of the spaghetti squash remains firm upon baking and is the perfect “bowl” to eat from.

This recipe uses one medium-sized spaghetti squash to make two very generous servings, so come hungry. 

Spaghetti Squash Nutrition

This meal provides a good dose of veggies, and one cup of cooked spaghetti squash is only about 42 calories, 10 grams of carbohydrates, and contains a variety of important nutrients s...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Keeping up with your exercise regimen is a lot easier when you recover quickly after a workout. For many athletes, reducing muscle damage and soreness is a top priority. There are a number of post-exercise recovery strategies used, but here are some simple tips worth considering.

Tart Cherry Juice

1. Tart cherry juice is rapidly gaining popularity among elite athletes and weekend warriors as a drink that helps speed the recovery process. Antioxidant compounds found in tart cherries called anthocyanins are believed to work by reducing inflammation. Try drinking tart cherry concentrate on workout days for less pain and inflammation.

Tart cherry juice decreased some of the symptoms of exercise-induced muscle damage following strength training.

What you can do? Drink tart cherry juice within 30 minutes after workouts, or carry some dried tart cherries in your bag. Also try a tart cherry smoothie – blending tart cherry juice or cherry powder and Greek yogurt with frozen tart cherries.



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0 Comments | Posted By Kelly Harrington, MS, RDN

Think of eating after exercise as "reloading your muscles" for a training or competition the next day. By refueling your muscles, you will be able to perform longer before feeling wiped out. Rapid replenishment of muscle glycogen after exercise is the fundamental nutrition goal for all athletes.

Glycogen is the storage form of glucose in your muscles. When an athlete's glycogen supply is low, muscles lack the energy to perform their best. Athletes who train daily or compete must maximize glycogen storage. Athletes can double the amount of glycogen their muscles can hold. 

Fluid AFTER Exercise

After you finish cycling and running, the first nutrition priority is to replace any fluid lost by sweating. 

To determine how much fluid to replace:

  • Weigh yourself before and after a hard training workout (with minimal sweaty clothes). Your goal is to lose no more than 2% of your body weight (3 lbs. for a 150 lb. person)
  • For every pound you have lost, drink 16 ounces of fluid.

Continue drinking until yo...

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0 Comments | Posted By Kelly Harrington, MS, RDN

A serious workout can leave anyone who exercises sore and can even lead to muscle damage. Fortunately, certain antioxidants can be key players in post-exercise recovery.

Exercise Generates Free Radicals

Exercise is associated with so many health benefits, but surprisingly enough there is one undesirable thing about exercise. Exercise increases the production of free radicals, which damage important parts of our body’s cells, such as DNA. Once our cells are damaged, they become dysfunctional.

Antioxidants Combat Free Radicals

Antioxidants are critical for removing these damaging free radicals, but when a surge of free radicals is created during exercise, an imbalance between free radicals and the antioxidants that eliminate them occurs. This disturbance is called oxidative stress.

The body has antioxidant systems located throughout it, and exercise does indeed improve those systems, but not enough to offset the free radical production during exercise.

Even though free radical production durin...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Mediterranean Quinoa Salad

9/12/2014 9:33 PM

This hearty yet refreshing salad is perfect for potlucks, picnics and backyard parties and BBQ’s. It can stand alone or as a great side dish with chicken or fish. All in one dish, the benefits of whole grains and lots of colorful vegetables, require no last-minute preparation. The base of the salad is quinoa, which although it is treated like a grain, is actually a seed. It is gluten-free and supplies a complete protein, as well as magnesium and fiber. Quinoa has a delicate, nutty flavor and cooks in less than 20 minutes.

You can totally adapt this to your taste, leave out what you don’t like, and add more of what you do like. Easy!


Yields 6 servings

1 cup uncooked quinoa

2 cups water

¼ cup lemon juice or ½-3/4 lemon, freshly squeezed

1/3 cup finely chopped shallot

Salt and pepper, to taste

2 Tbsp olive oil

¼ cup red onion, diced

1 cup cherry tomatoes or grape tomatoes, halved

2 cups cucumber, peeled and diced (from 1 English)

1/3 cup Kalmata olives, coarsely chopped

1/3 cup crumbled fet...

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0 Comments | Posted By Kelly Harrington, MS, RDN
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