It’s common knowledge vitamin D is known as the sunshine vitamin because it's produced in the skin upon exposure to sunlight. But if you’re not getting much sun, such as during the cold winter months (they're very close!), or you regularly cover up or wear sunscreen, are you getting enough vitamin D? The answer is a resounding “Probably not!”

Recent research suggests we need much more vitamin D than previously thought for optimal immune function and long-term health. But first...

What Does Vitamin D Do?

Cholecalciferol, also known as vitamin D3, is more biologically active in the body than vitamin D2.

  • Vitamin D increases calcium absorption from the intestinal tract (bone health).
  • Vitamin D reduces calcium losses in urine (bone health).
  • Vitamin D mobilizes calcium from bone to maintain normal blood calcium levels (bone health).
  • Vitamin D deficiency has recently been associated with immune function, cardiovascular health, depression, inflammatory bowel disease, osteoporosis and hormone balance....
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0 Comments | Posted By Kelly Harrington, MS, RDN

Nut cheese is tasty, easy to make and protein-rich, making it a great alternative to cream cheese! Spread it on your morning toast, on your midday sandwich and afternoon crackers or pair it with your favorite fruit or veggie for an anytime treat. Try this Lemon & Shallot Macadamia Nut Spread with fresh strawberries or cucumber sticks.

This Lemon & Shallot Macadamia Nut Spread makes 3 cups. It'll take you about 1 hour 15 minutes total to create this delicious nut cheese, and it's well worth it!  


  • 19 oz macadamia nuts, soaked in water for 45 minutes and drained
  • 6 tbsp minced shallots
  • 2 tsp lemon zest, plus ¼ cup fresh lemon juice
  • 2 tsp sea salt
  • ½ tsp ground black pepper


¼ cup chopped fresh herbs of your choice (such as parsley, basil, chives), optional


ONE: To a high-powered blender or food processor, add macadamia nuts and 2 cups water and blend until smooth.

TWO: Line a small colander with cheesecloth and place over a bowl. Pour in nut miture. Wrap cheesecloth ar...

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0 Comments | Posted in 0 By Kelly Harrington, MS, RDN

Following a vegan diet is beneficial in so many ways! According to the Academy of Nutrition and Dietetics, people who eat a vegan diet have lower rates of cancer, lower cholesterol and blood pressure levels and fewer instances of obesity.

Wonderful, amazing, fantastic! BUT, in all reality, planning meals for a long vegan camping trip may have its challenges, depending on what type of camping you are doing. If you have access to a grill/fire pit, you can make pretty much anything you would at home on a stove. If all you have is a cooler, your options will need to require minimal refrigeration.

First, food safety and avoiding food poisoning is top priority!   

Second, you need enough energy to get you through the camping trip, and possibly a hike or two and some swimming.

Here are some tips to keep your camping trip plant-strong!


  • Pack some of your favorite fresh fruits and veggies that tend to travel well and do OK at room temperatures, like apples, oranges, pears, bell p...
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0 Comments | Posted By Kelly Harrington, MS, RDN

Uckele Health and Nutrition has been focused on improving the quality of life of their customers for over 50 years. Uckele takes pride in formulating and manufacturing a full spectrum of quality nutritional supplements. Incorporating the latest nutritional advances, Uckele’s team of experts formulate some of the most comprehensive supplement lines available. Take a look at three products produced to help you achieve “Optimal Health."


This supplement meets all your fat and water soluble vitamin needs and is designed for both men and women.

Product highlights:

  • Contains more than twice the levels of B-Complex Vitamins than other leading brands to help convert food into cellular energy and support nervous system function. 
  • Contains very high levels of Vitamin E compared to similar supplements, which is important for the health of the immune, cardiovascular and nervous systems. 
  • Contains antioxidants for their cell protecting benefits.
  • Bio-V is packaged separately from the Bio-...
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0 Comments | Posted By Kelly Harrington, MS, RDN

Communication is key in any relationship, including the ones we have with our pets. Dogs make great efforts to communicate, and the tool they use most with the people they know is body language. Understanding the basic components of those nonverbal cues—facial expressions, ear set, tail carriage, hair, and posture—is the first step toward interpreting a dog’s message.

Also keep in mind many expressions have more than one meaning, like trembling, and you’ll need to consider the extenuating circumstances. The secret is to put all these elements together to reach the best conclusion.

Here’s How to Interpret a Canine Conversation:


A content dog will move his tail slowly in a kind-of sloppy way. The dog’s tail will be fast if he’s really happy to see you. But if the tail is stiff, that can signal aggression, whether it’s barely quivering or quickly whipping back and forth.


If the hair that runs along her spine stands up and she’s also crouching, your dog may be afraid....

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0 Comments | Posted By Kelly Harrington, MS, RDN

This smoothie bowl is an antioxidant beast! Mixed berries are a natural sweetener, and serve as a source of many important phytonutrients. Specifically, blueberries, raspberries and strawberries are full of flavonoids, which help protect blood vessels and have anti-inflammatory benefits.

Serves 2 creamy smoothie bowls


2 cups frozen mixed berries (9 ounces), plus fresh berries as a topping. I love using raspberries, blueberries, and strawberries.

1 cup almond milk, chilled

4 teaspoons chia seeds, plus extra for a topping

2 Tablespoons honey

¼ teaspoon ground cinnamon

¼ teaspoon sea salt 

Optional Toppings:

Blend frozen berries, milk, chia seeds, honey, cinnamon, and a pinch of salt in a blender until smooth. Pour the smoothie mixture into two bowls and top with whichever garnishes your heart desires.



0 Comments | Posted By Kelly Harrington, MS, RDN