Wellness and Walnuts

January has started this year off with a bang! After ringing in the New Year dancing, I dove right back into my pending goals.

My perspective is that resolutions are seldom kept. So, why not just live the life you want to live every day? My January Examiner.com blog provided readers with New Year’s Solutions instead, simple ways to have a healthy and well year…every year.

In the blog post, I talk about skating, dancing or finding other fun ways to be active as well as creatively fueling your body with nutrient-rich foods.

Having read my blog, California Walnuts were so nice as to send me a sample to add to my personal solution. If you read my Examiner.com blog, Fall for Fitness, about  training for my half-marathon, nuts were one of the nutritious foods I craved from training.Teresa with Walnuts


Walnuts provide fiber, protein and are a rich source of many phytochemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases. Scientists at University of Scranton, Pennsylvania discovered that walnuts have highest levels of poly-phenolic antioxidants than any other common edible nuts. These compounds are especially important when exercising and training for challenging events. Additionally, they contain Omega-3 fatty acids, manganese, copper potassium, calcium, iron, magnesium, zinc, and selenium.

Coincidentally, my mom had just created a recipe for Savory Sauteed Zucchini with Walnuts…Yum!!! Incorporating nuts into recipes and foods (Banana-Walnut muffins are my fave!) is a great way to increase intake of these nutrient powerhouses. Or just grab a handful with chocolate milk after a workout or for a mid-morning snack!

My fitness, professional and personal goals for this year (and years to come) were highlighted this month on the Sound Bites RD blog, a blog dedicated to dietitians extending traditional dietetics through the media. Halloween Media Photo

One of my ongoing goals is to be a good role model. Not only for my daughters but also for my fitness and health clients as well as other RD’s. Your Health Journal recently featured my thoughts on role modeling for kids. These thoughts are closely tied to my New Year’s Solutions.

As you can see, January was a month filled with opportunities and solutions to be fit and well. Which solutions will you choose?