5 Simple Steps to a Healthier, Happier You

MONDAY, MAY 12, 2014


May blog post 2

The 15th annual National Women’s Health Week kicks off on Mother’s Day, May 11, and is celebrated until May 17, 2014. National Women’s Health Week empowers women to make their health a priority and we’ve turned to leading celebrity fitness trainer, Valerie Waters, to share her tips to help every woman lead a healthier, happier life.

1.    Fuel up with Fiber: Besides the health benefits, fiber may help you feel full longer, and makes it easier to follow a healthy eating plan. Pistachios are a good source of fiber, providing 12 percent of the daily value per 30 gram serving. ¹

2.    Get Fit, Fast with the Minimum Effective Amount: Don’t always assume you need a full hour to workout, especially when you’re just starting out. Begin with a minimum goal that will deliver results. For example, start training for 30 minutes a day and gradually progress to 45 minutes and then to one hour when you can. A short workout is better than no workout at all. Remember, start slow and progress—progression is key!

3.    Baby got Snack: Choose a healthy snack that tastes good and makes you feel good. I love pistachios because they’re delicious, nutritious and completely satisfying. In fact, with pistachios you get more nuts per serving—49 kernels per ounce, compared to 23 almonds, 14 walnut halves and 18 cashews. Plus, a reduced serving of about 30 pistachios makes a satisfying, deliciously healthy snack for only around 100 calories. ¹

4.    You are Just One Workout Away From a Good Mood: The key to looking and feeling amazing is working out first thing in the morning so the rest of the day you feel virtuous. Plus, you’ll be mindful of what you eat the rest of the day, to not feel like you’re ‘throwing away’ what you worked out in the morning.

5.    Know “The Pistachio Principle”: A mindful snack is a smart snack and when I heard about the Pistachio Principle I really connected with the concept of calorie reduction without restriction.2 You see, when you snack on in-shell pistachios, just seeing the empty shells may provide the visual cue necessary to help curb consumption. Plus, the act of cracking open each pistachio (versus snacking on shelled nuts) may slow you down, making it more difficult for overconsumption in one sitting.3

What’s your favorite Valerie Waters tip from this post? Tell us on our Facebook page for your chance to be one of 10 winners of a FREE bag of pistachios! See official rules below.

Rules Link: https://www.facebook.com/notes/pistachio-health-institute/giveaway-rules/10152156544316406


  1. U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 26.
  2. Honselman, C.S., Painter, J.E., Kennedy-Hagan, K.J., Halvorson, A., Rhodes, K., Brooks, T.L., & Skwir, K. “In-shell pistachio nuts reduce caloric intake compared to shelled nuts.” Appetite. 2011, 57(2):414-417.
  3. Painter, J. “The Effect of Pistachio Shells as a Visual Cue in Reducing Caloric Consumption.”  Appetite. 2011, 57(2):418-420.