There are so many good things in nuts and seeds — monounsaturated and polyunsaturated fats, plant-based protein, fiber, vitamins, minerals, and phytonutrients. Please don't let the high fat and calorie content of nuts and seeds scare you away from eating them. In fact, it's quite the opposite...research shows including one serving of nuts per day protects agains heart attack, stroke, or death from other cardiovascular causes in people at high risk due to type 2 diabetes or metaboic syndrome. Also, people who frequently consumed both total nuts and walnuts had a lower rate of death from cancer. 

Rather than focusing on one nut or seed, I encourage you to include a variety in your diet.

Ideas for Incorporating Nuts and Seeds into Your Diet

1) Try a new nut or seed toasted, such as pepitas (pumpkin seeds) or hazelnuts to add to salads, oatmeal, pilafs, quinoa, or other ancient grain dishes. 

2) Add nuts and seeds to a morning smoothie. Toss in a spoonful of pumpkin seedshemp seeds, and chia...

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0 Comments | Posted By Kelly Harrington, MS, RDN

You don't want to miss out on the health benefits of resveratrol and quercetin, but if you don't drink wine (high in both), where else can you find these two important compounds?

The good news is, it’s definitely possible to eat your way to the same advantages as drinking wine so get your plate ready! Resveratrol and Quercetin are heart-healthy antioxidants, and munching on foods with these compounds may be an even better way to consume them, since alcohol also carries health risks.

Which Foods To Focus On?

Plenty of plants contain heart-healthy antioxidants, but these are filled with one (or two!) of those credited with most of wine’s healthy powers: resveratrol and quercetin.





Dark Chocolate




Where To Find QUERCETIN:




Citrus fruits

Dark Cherries





Tea (black and green)

The next step is to update your grocery list by adding a good quantity of these types of foods. 

In Heal...

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0 Comments | Posted By Kelly Harrington, MS, RDN

I love DIY bath and body products! There’s something rewarding about creating your own from ingredients you select and purchase yourself, and there are so many fabulous benefits packed inside this creamy homemade mask! 

This mask is great because the citrus scent can fire up your mood, and the chilled aloe will help reduce puffiness. And let’s not forget about the probiotics in the Greek yogurt. Probiotics have been touted for years as the key to a healthy digestive system. Through recent studies, the American Academy of Dermatology has found topical application also decreases skin sensitivity and redness, and can result in a reduced appearance of fine lines. Applying probiotics topically might also fight rosacea and acne bacteria too!

Citrus-Aloe Mask

3 Tbsp Greek yogurt

1 Tbsp chilled Aloe Vera

1 Tbsp Honey

1 to 2 drops Lemon Essential Oil

Mix all ingredients in a small bowl. Apply to dry skin. Let sit for 15 minutes, then rinse off.

Cheers to porcelain skin!

Kelly Harrington, MS, RDN


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0 Comments | Posted By Kelly Harrington, MS, RDN

How Does Your Microbiome Grow?

8/12/2016 6:00 AM

Just as a thriving garden depends on the right mix of plants, a healthy gut hinges on a good balance of bacteria. Nurture your "gut garden" with these 3 simple rules:

#1)  GO PRO

Probiotics, such as kimchi, yogurt with live active cultures, fresh sauerkraut and tempeh, provide the gut with beneficial bacteria. Not all bacteria survive the trip through the stomach, but those that make it settle in the gut or exert positive effects as they pass through. 


Prebiotics encourage the growth of the right bacteria in your gut. If taking probiotics is like planting what you want in your garden, eating prebiotics is like  fertilizing them. Prebiotics contain fibers don't digest all the way, so they leave leftovers for the gut bacteria to eat or "ferment." They also help keep things moving in our gut, which is important for maintaining a healthy gut community. Prebiotic-rich foods include Jerusalem artichokes, onions, garlic, asparagus, chicory and bananas. 


Think ...

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0 Comments | Posted By Kelly Harrington, MS, RDN

Watermelon-Turmeric Smoothie

8/10/2016 6:00 AM

Fresh ginger or turmeric make this watermelon smoothie recipe a super trendy and ridiculously healthy drink! Nutritionally, this fresh drink provides 57% daily value vitamin C and 35% daily value vitamin A.

Look for fresh turmeric in natural food stores, near its similar-looking relative, fresh ginger. Remove the skin with a vegetable peeler. You can swap 1 Tbsp. finely grated fresh for 1 tsp. dried and vice versa.


4 cups watermelon chunks, seeded

½ cup water

3 Tablespoons lemon juice

3 Tablespoons coarsely chopped peeled fresh ginger

3 Tablespoons coarsely chopped peeled fresh turmeric or 1 teaspoon ground

4 teaspoons honey

1 teaspoon extra-virgin coconut oil

Pinch of ground pepper

Combine all ingredients in a blender. Puree until smooth, about 1 minute.

Serves 2: about 1½ cups each

Talk about refreshing! Enjoy! 

Cal 169 / Fat 3g (Sat 2g) / Carbs 38g / Total Sugars 31g (Added 12g) / Protein 2g / Fiber 2g / Sodium 7mg / Potassium 433mg

Recipe courtesy of Eating Well magazine.

0 Comments | Posted By Kelly Harrington, MS, RDN

Recent studies show many people in the U.S. may be lacking one very vital mineral—Magnesium. Some numbers report as high as 80% of the population is deficient!

Even though it’s a very simple mineral for your body to regulate, its levels can be thrown off pretty easily by stress, alcohol use and various medications. Also, as processed foods have become popular, magnesium levels have dropped because many people just don’t eat enough fruit, vegetables, and whole grains—all important sources of magnesium.  

Why Is Magnesium So Important?

Magnesium is responsible for over 300 biochemical reactions in our body!

To name a few, magnesium...

  • Regulates normal muscle and nerve function, blood pressure, and blood glucose control;
  • Ensures correct formation of teeth and bones;
  • Metabolizes carbohydrates, amino acids, and fats;
  • Keeps the immune system strong.

As you can see, magnesium is involved in some big time things happening throughout our body.

Are You Deficient?

The first symptoms of magnesium deficiency ...

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0 Comments | Posted By Kelly Harrington, MS, RDN
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