Eat This to Improve Your Heart Health and Weight

Hey friend, 

This past week was quite a roller coaster—full of unexpected curveballs that forced me to navigate and pivot. During the chaos, I leaned heavily on the incredible support of good friends, and it was a powerful reminder of just how vital our relationships are. 

It made me pause and reflect on the importance of expressing gratitude for the people who lift us up. We often get caught up in the rush of life and forget to slow down and truly appreciate them. But nurturing these connections is more than just meaningful—it’s medicine. Strong, supportive relationships are a cornerstone of our health, lowering stress, boosting resilience, and even adding years to our lives. 

So this week, I invite you to take a moment to reach out to someone who’s been in your corner. Let them know how much they mean to you. After all, wellness isn’t just about what’s on your plate—it’s about who’s at your table.

Wellness Tip: The Power of Walnuts for Brain and Heart Health and Weight Reduction

There are so many studies that highlight the impressive benefits of incorporating walnuts into your diet. Rich in omega-3 fatty acids and antioxidants, walnuts have been shown to reduce inflammation, support heart health, and even improve cognitive function. A meta analysis published in the American journal of clinical nutrition in 2018 found that Incorporating walnuts into the diet improved cholesterol profile without adversely affecting body weight or blood pressure. A 2017 study in the Nutrition Journal found that walnuts promote weight loss as well as favorable effects on LDL cholesterol and systolic blood pressure. Try adding this delicious superfood to your morning yogurt parfait, salad, or as a simple snack for a brain-boosting and heart-healthy habit. And while you're at it, try my simple nut hack to boost flavor, nutrition and digestion. Learn more HERE. 

Client Success Spotlight: From Struggling to Thriving

When Melissa first came to me, she was determined to lose weight, boost her energy, and become a healthier role model for her children. Through our personalized coaching over the past four months, she has not only shed weight but has also transformed her relationship with food. By tuning in to her body’s cues, she naturally gravitates toward nourishing choices without feeling restricted. Her energy levels have soared, and she now enjoys more meaningful, active moments with her children—who have embraced healthier eating habits by following her lead. Her story is a powerful reminder that sustainable health is about more than just weight loss—it’s about building a lifestyle that inspires those around you.

One Quote to Inspire and Give New Perspective This Week:

The Guest House

"This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
As an unexpected visitor.

Welcome and entertain them all!
Even if they're a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond."

~Rumi, 13th Century Persian Poet and Philosopher

Stay committed to your health—one intentional step at a time.

Cheers,

Dr. Solmaz

 References  

1. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials. Marta Guasch-Ferré et al. Am J Clin Nutr. 2018.
2. Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Cheryl L Rock et al. Nutrition J. 2017 Dec 4; 16:76.