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Hey there, Simrun here.
Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!
What are we discussing today?
🧑🔬️ Can eating walnuts improve children’s cognitive development and possibly, ADHD?
🎉 Kickoff Gut Health Month
🧑🍳️ Chilli Tofu Recipe
😎 Summer Body Challenge Last Chance!
❓ AMA with Sim
👀 Community Sneak Peek
📸 Picture of the Week
On average, how many steps do you walk everyday? |
Can eating walnuts improve children’s cognitive development and possibly, ADHD?
I’m always looking for foods that help go beyond the ordinary. In today’s world with 3 to 7-second reels, attention span is dropping and ADHD is increasing. Is there something that might help?
This study, titled " Effect of walnut consumption on neuropsychological development in healthy adolescents: a multi-school randomised controlled trial examined the role of daily walnuts on behavioral and neuropsychological development.
What was the study about
They studied 771 children and adolescents (ages 11–16; 54% girls, 46% boys) without any apparent health conditions. They conducted a randomised trial across 6 months across schools.
Key Findings:
The 2 groups faired differently.
Intention group with low adherence saw no significant change though ALA levels were slightly higher ( ALA = alpha-linolenic acid (ALA), an omega-3 fatty acid derived from walnuts that has potential benefits for brain function)
Adherence group saw
reduction in ADHD symptoms
an increase in attention and fluid intelligence
ALA levels also showed a higher increase than the intention group
What this means for you?
1. Add this for your children and adolescents however there might be benefit in adding some walnuts to adult diets too.
2. Replace oily fatty evening snacks with 30 grams or approx 7 walnuts to start experiencing these benefits.
3. Consistent consumption of 30 grams a day is essential for at least 6 months to observe noticeable changes. Then continued with long term consumption
4. Consistency is key to seeing results as is with all things based on nutrition.
Note: If you are looking for a way to improve your health, manage a lifestyle diseases and don’t know where to begin, click here to chat with us on WhatsApp for personalized guidance.
A serving size of 30g (or 10 walnut halves) is low in FODMAPs and should be more tolerable for the vast majority of those with IBS. Larger servings over 135g (35 walnut halves) contain moderate amounts of Oligos-fructans and should be limited. If you have IBS, IBD, or any gut issues, I recommend reaching out to my team of nutritionists first on WhatsApp.
Kickoff Gut Health Month
As we start of the Gut Health Month on our Whatsapp Community. Week 1 we will be focussing on Bloating and:
Helping you understand the causes
Track and identify your cause of bloating
And help you with tips
Click here to start on this!
Recipe of the Week
Increase your protein intake with lower calories with this Delicious Chilli Tofu Recipe you have been seeing in my stories. It is my grandmom’s chilli chicken recipe adapted to be made vegan and low calorie. It is better than ordering in and so healthy and low calorie that it will keep you full and help you stay in a deficit.
Community Sneak Peek
The new accountability community is up and running!
Summer Body Challenge Last Chance!
Use Code: “Summer” for a special discount for being a Nurrish Insider
Want to get lean and toned by the summer vacations?
Last day to book and start on Monday
Drop upto a kg a week
✨What's Included:
90 day plan
At-home workouts 🏠🏋️♂️
Bonus abs challenge
Special diets 🥗
Special skin & hair diets 🍽️
⚠️ Book now!
