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Tips & Techniques to Get You Back to Full Strength

"Aw, Nuts"

Ashley Dougvillo 
September 3, 2020

I hate to be the bearer of bad news, but that delicious bag of trail mix with the M&Ms, chocolate chunks and assortment of nuts …...may not be what your body needs.  Most nuts that are prepacked are often difficult for our bodies to digest.  This comes from the fact that natural agents are used to protect the nuts from early germination (the growth of the plant from the seed).  These natural agents are difficult to breakdown once consumed.

However, buying roasted nuts at the store may not be much better as the temperature at which they are roasted removes the nutritional elements that we need and want. I suggest roasting raw nuts yourself at home.  They are easier to digest and you get the nutritional satisfaction as well.

Depending on the nut, you will want to first soak them in a big bowl of water.  Then you simply strain, rinse, and toss them onto a baking sheet.  Set your oven to 150 deg (or the lowest it will go) and bake them for 12 hours.  (I do it over night).  Then simply throw them in a glass container, add some dark chocolate chips, and enjoy!   I shared some of my favorites below with proper soaking time based on nut.


Type Soaking time
Almond 8-12 hours
Cashew 2-4 hours
Macadamia 2 hours
Pecans 6 hours
Pistachios 8 hours
Walnuts 4 hours


Meet the Author
Ashley Dougvillo joined Smith Physical Therapy and Running Academy in 2019. She graduated from Marquette University in Milwaukee, WI in 2008, receiving her Bachelor of Science degree with a concentration in Biomedical Sciences. She then went on to attend Northwestern University in Chicago, IL to complete her Doctorate of Physical Therapy in 2010. She is a Certified Manual Therapist and has additionally obtained specialty certifications in the Pose Method of running, kinesiotaping, FMS/SFMA, ASTYM, and Women's Health.