1 Minute Habit · #240
1 Minute Habit for August 28
Have a small handful of unsalted nuts
Why This Habit Helps
Harvard's Nurses' Health Study found that eating nuts 5+ times weekly reduces cardiovascular mortality by 29% due to their unique combination of healthy fats, fiber, and plant sterols.
The crunch factor activates jaw muscles that stimulate the hippocampus - the brain's memory center - creating a cognitive boost alongside nutritional benefits.
What You’ll Do in 1 Minute
- Provides 4g protein per ounce (almonds/walnuts)
- Delivers magnesium for muscle/nerve function
- Contains arginine for blood vessel health
- Offers polyphenols with anti-inflammatory effects
- Supports gut microbiome with prebiotic fibers
Quick Overview
Ancient Roman soldiers carried walnuts as 'brain food' on campaigns. Modern research confirms nuts' nutritional profile supports cognitive function - the perfect snack when mental energy dips.
Unlike processed snacks that spike blood sugar, nuts provide sustained energy through their ideal 2:1 ratio of unsaturated to saturated fats plus slow-digesting protein.
What the Research Says
How to Get Started
- Mix types for varied nutrients (Brazil nuts for selenium)
- Chew thoroughly to release nutrients (20-25 chews)
- Pair with fruit for balanced carbs/fats/proteins
- Store in freezer to preserve oils from rancidity
- Measure portion once to calibrate 'handful'
How to Adapt This Habit
If you’re a busy professional
Keep desk stash in opaque container (prevents mindless eating)
If you’re a parent
Make trail mix with kids (educational + nutritious)
If you’re a student or learner
Use as study fuel instead of candy
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💬 Your Success Stories
I replaced my 3pm candy bar with mixed nuts. At first I missed the sugar rush, but within days noticed steadier energy. Now I keep small tins everywhere - my car, bag, office. When I recently had bloodwork, my doctor complimented my improved cholesterol ratios!
— Thomas
