March 25, 2o24

• The importance of fiber
• Foods that are a great source of fiber
• The link between movement and mental health
• How to tell if you should take action over stomach symptoms
• Self-care on a budget

• Helps keep bowel movements regular: Some fiber helps keep your stool soft and gives it bulk, which helps ensure regular movements. Meanwhile, other forms will have a bit of a laxative effect, which can help if you're constipated — so it's always good to check with a professional to see which form of fiber could benefit you!
• Balance blood sugars: Soluble fiber foods can help sugar absorb slower, limiting blood sugar spikes.
• Helps you feel full: Some kinds of fiber soak up water and help you feel fuller as food moves through your digestive system.
• Lower cholesterol: Research shows soluble fiber may help lower cholesterol.

• Beans, lentils, and peas
• Fruits, like berries, pears, and apples
• Vegetables, like broccoli, brussels sprouts, and carrots 
• Whole grains, like whole wheat, barley, and brown or wild rice

Exercise triggers the release of endorphins, neurotransmitters known as "feel-good" chemicals, which can elevate mood and reduce symptoms of anxiety and depression. Additionally, physical activity stimulates the production of serotonin and dopamine, neurotransmitters associated with feelings of happiness and relaxation.

Moreover, movement provides an opportunity for mindfulness and stress relief, allowing individuals to focus on the present moment and temporarily escape from daily pressures and worries.

Incorporating movement into your routine doesn't have to be daunting. Simple activities like walking, jogging, yoga, or dancing can be incredibly beneficial for mental health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to reap the full rewards.

Furthermore, consider outdoor activities to combine movement with exposure to nature, which has been shown to further enhance mood and reduce stress levels.

In conclusion, prioritizing regular physical activity can significantly improve mental well-being, offering a natural and accessible way to boost mood and alleviate symptoms of stress and anxiety.

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• Build strength and improve your heart health
• Supercharge your metabolism 
• Accommodate all fitness levels

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“I have never felt better inside and out - and I know my friends and family notice the difference as well. I look forward to my daily workouts, knowing I will feel better once I crush my workout.” - Olivia S.

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• Symptoms don't go away: Regardless of what symptom(s) you may be having, if they persist for more than a short period, it's likely a good idea to head to an expert. Occasionally, having a few days of constipation isn't abnormal, but dealing with it over a long period is not comfortable and may cause (or be a sign of) health issues.
• Sudden and/or severe changes: While it's normal for our digestive habits to fluctuate a little bit, sudden or intense changes — like ongoing pain, frequent heartburn, stomach swelling, vomiting, or unexplained weight loss — may be a sign of something more serious.
• Blood in stools: This may appear reddish or black and should be taken seriously.
• Feeling full after eating little or cramping: These mid- or post-meal signs are not just uncomfortable but may also indicate something that needs swift attention.

While retail therapy might provide temporary relief, true self-care goes beyond material indulgence. Fortunately, there are plenty of affordable alternatives to nourish your well-being without straining your finances.

1. Nature Walks: Spend time outdoors, whether it's a stroll in the park or a hike in the wilderness. Connecting with nature has been shown to reduce stress and improve overall mental health.

2. DIY Spa Day: Create a spa-like experience at home with homemade face masks, bubble baths, and soothing music. Pampering yourself doesn't have to come with a hefty price tag.

3. Mindfulness Meditation: Practice mindfulness meditation to calm the mind and reduce anxiety. There are many free resources available online, including guided meditation videos and apps.

4. Journaling: Take time to reflect on your thoughts and emotions through journaling. It's a therapeutic practice that can help you gain clarity and insight into your feelings.

5. Creative Expression: Engage in creative activities such as painting, writing, or playing music. These outlets can be incredibly fulfilling and serve as a form of self-expression.

6. Exercise: Regular physical activity not only benefits your physical health but also improves mood and reduces stress. Explore free workout videos online or take advantage of outdoor activities like jogging or cycling.

By prioritizing these budget-friendly self-care practices, you can nourish your well-being without relying on retail therapy, fostering long-term happiness and fulfillment.

•  Did You Know: Soluble fiber and insoluble fiber! Soluble fiber dissolves in fiber, while insoluble fiber does not!
• 🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 
•  Final Self-Care Thoughts for Today: Fiber is a great nutrient for our bodies and luckily there are many great ways to incorporate it into your diet!
• Would You Try Beer Made From Recycled Water: Let's talk about a brew that's stirring up the sustainability scene in San Francisco. Meet the Epic OneWater Brew...