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\\u201cEat well. Move Daily. Be Healthy. That\\u2019s my mantra. I live by it and try to help others live by it too.\\u201d

Dr. Wendy Bazilian (38:44)

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If you love snacking, you aren\\u2019t alone.

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Dr. Wendy Bazilian is a writer, researcher, educator, food enthusiast, award-winning journalist, and a lover of snacks. She is also an ambassador for California Walnuts, and is full of incredibly insightful information about the power walnuts have to fuel a healthy, active lifestyle.

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\\u201cToday, 95% of US adults say that they snack daily, and 70% say they snack two or more times each day.[1]\\u201d - Wendy Bazilian

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If you find yourself at the pantry or fridge between meals, you aren\\u2019t alone! Research indicates that snacks are a regular part of nearly everyone\\u2019s diet.1

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The Dietary Guidelines for Americans Advisory Committee report showed that 1 in 4 of our calories come from snacking.[2] This means that a whopping 25% of our daily energy comes from snacks. However, consumer studies also show that snacking accounts for 42% of our daily allowance of added sugars.2 That\\u2019s a lot of sugar!

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Snacks fulfill a variety of needs. They satiate hunger, but also can facilitate comfort, fun, and the sense of community that comes from sharing food. With snacks playing such a big role in our day to day life, there is a huge opportunity for it to fuel a healthy lifestyle!

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\\u201cYou can have flavor, fun, comfort, crunch, you can have all the things you want in a snack\\u2026 but we should aspire to have a little more nutrition in our snacks when possible.\\u201d - Wendy Bazilian

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With walnuts you can have your \\u201ccake\\u201d and eat it too.

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When it comes to snacking, you don\\u2019t have to forego fun or flavor in order to make a healthy choice.

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Walnuts are an excellent versatile snack option that provide taste and texture, alongside incredible nutritional qualities. Below are a few of the benefits walnuts provide.

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• Research has shown that regularly eating walnuts may support cardiovascular and cognitive health.[3],[4]
• Walnuts are the only nut that contains an excellent source of Omega-3 ALA, at 2.5 grams per ounce.
• Walnuts also deliver 4 grams of plant-based protein and 2 grams of fiber per ounce.
• Walnuts contain a host of These are substances found in plant foods that may be beneficial for our health.[5]

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Tips to make nutrient-dense choices the easy choice.

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To make a healthy snack the easy choice, it\\u2019s important to find snacks that hit a variety of levels. Even during this time of working from home, it\\u2019s important that snacks are convenient. One of the beautiful aspects about walnuts is their versatility. They compliment both the savory and the sweet snacking tendencies, and they are the ultimate multitasker.

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Here are a few different ways to snack on walnuts!

• Just grab a handful! (The recommended serving size of walnuts is 1 ounce, or about 12-14 halves. A handful is an accurate and \\u201chandy\\u201d approximation)
• Incorporate them into baked goods
• Blend them into walnut butter
• Puree them to add to dips or spreads
• Use them to top your morning oatmeal
• Top a quick, afternoon salad with a handful

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A walnut recipe for your arsenal.

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This recipe is an incredibly creative and simple way to incorporate nuts into a snack or even a meal. The ingredients and amounts can be altered to work for your tastebuds and the ingredients you have on hand.

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Walnut \\u201cChorizo\\u201d Crumble

• Walnuts
• A small amount of liquid (stock or oil)
• Vegetables (Use whatever you have on hand! We like zucchini and mushrooms).
• Beans (Our favorite is black beans!)
• An arsenal of spices to your liking (go spicy, Mediterranean, south of the border, be generous and get creative)

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Add all ingredients to a blender or food processor and blend until nice and crumbly.

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This can be put into grain bowls or tacos, added into hummus or spread on a cracker. The flavors are delicious and the possibilities are endless!

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\\u201cThis is down to earth, approachable nutrition.\\u201d

- Lori Taylor (36:57)

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When it comes to nutrition, it doesn\\u2019t always have to be so complicated. The numbers show us that we ALL like snacking! With just a little bit of planning, and intentional choices day-to-day, we can eat snacks that fuel our body and help us to live healthier lives! Next time you\\u2019re rummaging for that afternoon snack, give walnuts a try. Happy snacking!

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How to get involved

• Join The Produce Moms Group on Facebook and continue the discussion every week!
• Reach out to us - we\\u2019d love to hear more about where you are in life and business! Find out more here.
• To find more great snack recipes visit the California Walnuts website.
• Connect with Wendy Bazilian and learn more about all she does in the world of food!

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If you liked this episode, be sure to subscribe and leave a quick review on iTunes. It would mean the world to hear your feedback and we\\u2019d love for you to help us spread the word!