Most of us wish there was a simple solution to weight loss and eating healthier. If there was just a pill we could take, or a three-point plan we could follow, that would magically result in good health, we would do that. It just doesn't work that way. Like most things in life, it's a journey. It's the daily choices that put us on the path to better health.

Consider this recent study on walnuts. A new long-term observational study from the Harvard University T.H. Chan School of Public Health found that after analyzing more than 20 years of data, the consumption of nuts, including walnuts, was associated with less weight gain and less risk of obesity in adults. Specifically, increasing walnuts and other tree nuts by just half a serving per day was associated with a 15% and an 11% lower risk of developing obesity, respectively. These findings held true even after considering diet and exercise changes.

The key is to take that first step: Include a handful of walnuts in a trail mix or sprinkled on your morning oatmeal. And it's not just walnuts; that's not the point. Healthy eating takes discipline — like that exercise plan — of being intentional about what you're eating. Are you getting enough fruits and vegetables, water, whole grains, healthy fats (think salmon and walnuts), lean protein and low-fat dairy? It's important that you don't skip carbohydrates, fats or proteins; include moderate amounts of each.

I still believe in that timeless advice — moderation, balance and variety — and that goes for walnuts as well.

Q and A

Q: What is chlorella, and can it do any of the things it's advertised to do?

A: Chlorella is a type of algae that is harvested and processed into nutritional supplements. If the cell walls are broken down before ingestion, chlorella provides protein, fat, carbohydrates, fiber, vitamins, minerals and chlorophyll, but the actual amount of these compounds in a given supplement is small and varies widely, according to Tufts University. When you purchase a chlorella supplement, it's difficult to know exactly what you're getting. That's true for nearly all supplements because they aren't regulated by the Food and Drug Administration. Chlorella is advertised to do just about everything — increase energy, control blood pressure and cholesterol, reduce joint pain, help with digestion and regularity, improve memory and mood, balance blood sugar and even improve bad breath. Honestly, if it sounds too good to be true, it probably is. Tufts states there is insufficient evidence to say definitively that chlorella does any of these things.

RECIPE

I'm all about getting organized to eat healthy. Here's a make-ahead breakfast to give your mornings a healthy start. It's from Hy-Vee. You can do these ahead, freeze them and then just pop them in the microwave.

BREAKFAST EGG CUPS

12 large eggs, lightly beaten,

1/2 cup breakfast sausage, cooked and crumbled

1/2 cup Canadian bacon, diced

1/2 cup cherry tomatoes, halved

4 slices center cut bacon, cooked and chopped

1/4 cup fresh spinach leaves, chopped

Salt and pepper to taste

Fresh chives, for garnish

Preheat oven to 350 degrees. Spray a 12-cup standard muffin tin with nonstick cooking spray; set aside. In a large bowl, combine, eggs, cooked sausage, Canadian bacon, cherry tomatoes, cooked bacon and spinach. Season with salt and pepper, and mix thoroughly. Using a ladle, carefully divide the mixture between muffin cups. Bake egg cups for 18 to 20 minutes, or until set. Garnish with sliced chives, if desired, and serve. Serves 12 (1 muffin each).

Per serving: 110 calories, 11 grams protein; 1 gram carbohydrates; 7 grams fat; 200 milligrams cholesterol; 0 grams fiber; 1 gram total sugars; 270 milligrams sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

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