Nuts about you ❤️

Small, crunchy, and often underestimated, yet these little powerhouses are among the healthiest foods you can snack on. Packed with fibre, protein, heart healthy fats, vitamins, minerals, and plant compounds, they are consistently linked to lower risks of chronic diseases including heart disease, type 2 diabetes, and obesity. Including a handful a day can boost your energy, stabilise blood sugar, and keep cravings at bay without adding unwanted pounds.

It’s not just about what nuts contain, but how they work. Their monounsaturated and polyunsaturated fats support cardiovascular health, while bioactive compounds like antioxidants, phytoestrogens, and phytosterols offer additional protection. The fibre and protein in nuts also slow digestion and promote satiety, making them an excellent snack for women who want to feel full and energized between meals.

And here’s a little secret: nuts don’t automatically equal weight gain. Women who regularly include them in their diets often maintain a healthy weight and enjoy better metabolic outcomes. Even chocolate- or spice-coated varieties can be part of a balanced diet, as long as portions are reasonable. Nut butters or nut milks offer creamy alternatives for those who prefer softer options, though whole nuts remain the gold standard.

To make the most of their benefits, variety is key. Different nuts provide different nutrients, so mixing and matching maximises both flavour and health effects. From almonds and walnuts to Brazil nuts and pistachios, each type brings its own unique contribution to your diet, supporting everything from heart health to hormonal balance.

Top Nuts and Their Benefits:

• Almonds: Vitamin E, magnesium, protein, fibre — supports skin, heart, and satiety.

• Walnuts: Omega-3, antioxidants, copper — anti-inflammatory, heart and brain support.

• Pistachios: Vitamin B6, potassium, protein, fibre — energy metabolism, gut health.

• Cashews: Magnesium, zinc, iron, healthy fats — bone and heart support, steady energy.

• Brazil Nuts: Selenium, healthy fats, protein — antioxidant powerhouse, thyroid & hormone support. Best enjoyed in moderation due to their very high selenium content.

• Hazelnuts: Vitamin E, folate, manganese — heart health, skin protection, nutrient absorption.

• Macadamia Nuts: Monounsaturated fats, manganese, thiamine — cardiovascular health, anti-inflammatory, satiety.

• Peanuts: Protein, niacin, folate, healthy fats — heart health, muscle maintenance, long-lasting energy.

• Pecans: Folate, vitamin B6, vitamin E, magnesium, potassium — heart and muscle support, healthy blood pressure, bone strength.

  
  

In short, nuts are more than a snack, they’re a daily ally for women who want to feel energized, healthy, and empowered. Incorporate them into breakfast, salads, smoothies, or as an afternoon pick-me-up, and enjoy both the crunch and the countless health benefits they bring.

Are you a fan of nuts or are they something you rarely reach for? These small powerhouses are packed with benefits and everyone has their favourites, which ones make it into your kitchen? Share your take in the comments.

I eat a big handful of walnuts, macadamia, pecans and about two brazil nuts every morning with breakfast. Sometimes I add unsalted raw pistachios (if I feel like peeling). Its a superhouse of good fats and my body and brain loves it and keeps me full longer, no more unhealthy snacking!

This content is for inspiration and general health tips. Everyone’s body is different, so before adding new foods or making dietary changes, check with your doctor or a registered dietitian, especially if you have allergies, medical conditions, or take medications.

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It's never too late to train with Joan

If you ever need a reminder that age is, quite genuinely, just a number, let Joan MacDonald be it. At 70, when society quietly expects women to shrink, slow down, and lower expectations, Joan did the opposite. She decided to change her life. Not just her body, but her mindset, her habits, and her relationship with what she believed was possible. Today, well into her seventies, she is a global fitness inspiration through her platform Train with Joan, redefining strength on her own terms.

Joan’s story resonates because it does not begin with discipline or motivation. It begins where many of us recognise ourselves. She was struggling with her health, dealing with low energy, and feeling stuck in patterns that no longer served her. There was no dramatic before-and-after fantasy, just a quiet realisation that something had to change. And instead of waiting for the perfect moment or the perfect plan, she started. Slowly. Imperfectly. One workout at a time. One meal at a time.

What followed was not an overnight transformation, but something far more powerful. Consistency. Joan committed to showing up for herself, even on days when motivation was low and progress felt invisible. Over time, those small, unglamorous decisions compounded into profound change. Strength replaced fragility. Confidence replaced doubt. Energy returned. Not because she chased youth, but because she chose care, structure, and self-respect.

"Change is possible at any age, but it requires patience, honesty, and a willingness to take responsibility for your own wellbeing".

What makes Joan so compelling is that her journey is not framed as exceptional or unattainable. She does not position herself as an outlier. Her message is refreshingly grounded. Change is possible at any age, but it requires patience, honesty, and a willingness to take responsibility for your own wellbeing. Strength, she reminds us, is not reserved for the young. It belongs to anyone prepared to put in the work, regardless of the number on their birthday cake.

Through her workouts, meals, and daily encouragement, Joan shows up with warmth and clarity. There is no shouting, no shaming, no unrealistic promises. Instead, there is steady guidance and genuine enthusiasm, the kind that makes you feel supported rather than pressured. She shares her life not to impress, but to reassure. If she can do this, so can you.

Perhaps the most radical part of Joan’s story is not the physical transformation, impressive as it is. It is the refusal to accept the narrative that it is ever too late. Too late to build muscle. Too late to feel strong. Too late to feel proud of your body. Joan quietly dismantles those myths every time she picks up a weight.

So if you have been waiting for a sign to start, this is it. Not next month. Not after you feel ready. Joan MacDonald is living proof that your best self is not behind you. It is built, patiently and deliberately, from exactly where you are now.

Did you start working out a bit later in life? I’m always curious about that moment when something shifts and you decide to take better care of yourself. Maybe it started with a walk, a class, or just the feeling that it was time for a change. How did it change you, your body, your mindset, your everyday life? We’d love to hear your story. It might be exactly the little nudge another woman needs. Share it in the comments.

Link to Joan MacDonalds page

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Photo: Women's Health Magazine/Caleb & Gladys