Soothe and Repair with Turmeric

10/20/2016 6:00 AM

The herbal plant I'm most enthused about right now is turmeric root. Its vast medicinal power comes from its active ingredient, curcumin—a polyphenol with antioxidant, antimicrobial and anti-inflammatory properties.

When turmeric is ingested by mouth, the curcumin is rapidly metabolized by and removed from the body, limiting its abilities. But when turmeric is applied to the skin’s surface, curcumin may help a range of skin conditions by blocking inflammation and accelerating healing. It also has anti-viral properties and is just good for the skin, in general.

Topical turmeric has been studied for its benefit in managing psoriasis, and preliminary evidence also suggests topical curcumin may help treat precancerous skin lesions by stimulating the removal of damaged cells.

How to Use Turmeric Topically?

Apply a paste of good organic turmeric powder with healthy fats. Olive oil and coconut oil are proven to be effective in promoting penetration of therapeutic agents in the skin.

Depending on t...

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0 Comments | Posted By Kelly Harrington, MS, RDN

6 Reasons To Take A Hike

10/18/2016 6:00 AM

Depending on where you live, there may still be time to get in some hiking, and you don’t have to go hard-core to net the many benefits of it. Think of hiking as simply taking a longer walk in nature; you can hike at any pace, at any elevation, and for any number of miles, hours, or even days.

Major bonus: it doesn’t take a lot to get started. Unlike other outdoor sports that are gear heavy and often require travel and lessons, such as rock climbing and waterskiing, the barrier to entry-level hiking is low. You really need only two key items: proper footwear and a day bag. Find a trail near you at Hiking Project (, which features GPS and elevation data and user-generated tips for almost 14,000 beginner to advanced trails.

#1 reason to take a hike

Your Legs Will Never Look Better

Most hikes involve climbing up a big hill or mountain, then coming back down, a combo that’s a great work-out for your legs. Trekking up a mountain is a lot like climbing the stairclimber or doing...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Each October is National Breast Cancer Awareness Month, and more and more research indicates a link between diet and cancer. About one in eight American women will develop invasive breast cancer over the course of her lifetime—more than 246,000 women (and about 2,600 men) are expected to be diagnosed with breast cancer in 2016 alone.

Studies have identified cancer-fighting compounds in certain foods, particularly carotenoid-rich fruits and vegetables like carrots and tomatoes. However, experts increasingly believe it’s the overall diet pattern that counts the most.  

Here are some promising eating strategies to lower your risk of breast cancer.


It’s not just good for your heart. Women following a Mediterranean diet rich in fruits, vegetables, legumes, nuts, fish and extra-virgin olive oil were 68% less likely to develop breast cancer than women put on a low-fat diet, Spanish researchers found. Previous research has shown the Mediterranean diet is associated with lower canc...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Better Than Cookies

10/11/2016 6:00 AM

Balls are often better than Cookies! For one, they’re delicious, take just minutes to make (no need for an oven), they’re packed with nutritious ingredients, and there are dairy-free and gluten-free options.

If you’re busy, have hungry kids, or fueling up for a big workout, these DIY energy bites are the perfect portable snack. For one, they’re delicious, and they take just minutes to make. Plus, you can customize them by swapping the fruits, spices, and nut butters.

Get started with the almond-apricot recipe and modify it into three fun twists.


Makes 12

1/3 cup dried apricot halves (about 6)

1 tablespoon honey

¼ cup + 1 tablespoon almond butter, at room temperature

¼ cup ground flaxseeds

¼ teaspoon kosher salt

2/3 cup rolled oats

¼ cup freeze-dried strawberries, crushed into a powder (optional)

1. Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.

2. Scrape down the sid...

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0 Comments | Posted By Kelly Harrington, MS, RDN

If you look at the gut microbiome of an obese individual it’s very different than the gut of a person with a lean body mass.

In animal studies, GI bacteria seem to affect both appetite and metabolism. New research suggests certain “bugs” can promote a feeling of fullness. A 2015 French study found a “good” strain of E.coli pumps out proteins that stimulate the release of the satiety hormone peptide YY about 20 minutes after a meal.

You can help support the healthy micro-organisms in your gut by eating foods that friendly bacteria like to feed on — think high-fiber whole foods (fruits, vegetables, legumes) and probiotic-rich fermented foods, like kimchi, sauerkraut, and kefir. Try making your own kefir by using this kefir starter culture kit.

Body mass index (BMI) is a measure of body fat based on height and weight. The BMI of an obese individual ranges from 30-39.9, and the BMI of a person with a lean body mass ranges from 18.5-24.9.

To read more about this French study, go here.

0 Comments | Posted By Kelly Harrington, MS, RDN

When nutrition professionals talk about eating foods with more nutrients and less calories, KALE is one of those foods! 

Today is National Kale Day! Just one cup of raw kale…

  • contains just 33 calories
  • provides 134% of your daily vitamin C needs
  • provides 684% of your daily vitamin K needs
  • provides 204% of vitamin A
  • is an excellent source of calcium and iron

But kale is a super food that can provide more than just vitamins and minerals. It's alarmingly high (in a good way) in antioxidants and phytonutrients, which help fight obesity, diabetes and heart disease. 

Other reasons to love kale:

  • It's versatile in the kitchen.
  • It's sustainable, accessible, inexpensive.
  • It's GOOD for us!
  • It's growing popularity has resulted in many easy, tasty recipe ideas, and the infamous kale chips. 

How will you incorporate kale into your diet this week?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

0 Comments | Posted By Kelly Harrington, MS, RDN
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