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March 3, 2025

Hello Followers,

It is Monday!

Time to get started this week and remind yourself: I oversee my happiness.

I will not let anything outside of myself control me.

I am creating a life that feels good on the inside, and it will turn into experiences that are good on the outside.

Today we will explore, mindfulness is a powerful way to cultivate happiness.

It involves focusing on the present moment and observing thoughts and emotions without judging them.

Simply acknowledging these feelings, rather than struggling against them, can help release their negativity.

Spirituality and religion also have the capacity to create joy, community, and meaning.

Abiding by the values of a given religion, which often include community, self-care, and a trusting relationship with God, can help individuals find health and happiness.

Tomorrow Dan and I will post on, does mindfulness make you happier?

𝙏𝙝𝙚 𝙋𝙤𝙬𝙚𝙧𝙛𝙪𝙡 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨 𝙤𝙛 𝙒𝙖𝙡𝙣𝙪𝙩𝙨

Walnuts are a true superfood, packed with essential nutrients that support overall health.

Here is why you should include them in your diet:

1. Brain Health & Cognitive Function

• Rich in omega-3 fatty acids (ALA), which support brain function and may help reduce the risk of cognitive decline.

• Contain antioxidants and polyphenols that help fight oxidative stress in the brain.

• Studies suggest walnuts may improve memory and reduce the risk of Alzheimer’s disease.

2. Heart Health

• High in monounsaturated and polyunsaturated fats, which help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.

• Contain arginine, an amino acid that helps relax blood vessels and improve circulation.

• Rich in antioxidants like ellagic acid and polyphenols, which reduce inflammation and lower heart disease risk.

3. Anti-Inflammatory Properties

• The combination of omega-3s, polyphenols, and magnesium makes walnuts a powerful anti-inflammatory food.

• May help reduce symptoms of inflammatory conditions like arthritis and metabolic syndrome.

4. Supports Gut Health

• Rich in fiber and prebiotics, which nourish good gut bacteria and improve digestion.

• May promote a healthier gut microbiome, reducing the risk of digestive issues and inflammation.

5. Helps with Weight Management

• Despite being calorie-dense, walnuts are high in protein, fiber, and healthy fats, which keep you full longer.

• Can help regulate appetite and prevent overeating.

6. Blood Sugar & Diabetes Control

• Low in carbs but high in healthy fats and fiber, making them a great choice for blood sugar balance.

• Help improve insulin sensitivity, reducing the risk of type 2 diabetes.

7. Skin & Hair Health

• High in vitamin E and omega-3s, which nourish the skin, reduce dryness, and promote a youthful glow.

• Omega-3s also help strengthen hair, preventing breakage and promoting growth.

8. May Help Prevent Cancer

• Contain ellagic acid and polyphenols, which have anti-cancer properties.

• Some studies suggest walnuts may reduce the risk of breast and prostate cancer.

How to Add Walnuts to Your Diet

• Snack on a handful daily.

• Add them to oatmeal, yogurt, or smoothies.

• Sprinkle over salads or roasted vegetables.

• Blend into nut butter for a healthy spread.

Final Verdict

Walnuts are an incredible brain-boosting, heart-loving, anti-inflammatory food that deserves a place in your diet. Just be mindful of portion sizes—a small handful (about 7-10 walnuts) a day is ideal for reaping their benefits!