Welcome to Living Well Daily, the newsletter serving up tips to help you live a healthier, happier life.

In today’s edition:

Hey gorgeous, you’re a gift to this world. We’re so happy we have the pleasure of existing at the same time as you. What a fabulous thing it is to know that the world and the people around you get to experience your shine. Sending so much love!

Ultra-processed foods (UPFs) are what they sound like: foods that have gone through lots of processing to bring you the finished product.

UPFs can be damaging to your health for 3 big reasons.

If we look at the holistic picture here was can see that when people tend to eat more UPFs in their diet, they will typically consume fewer nutrients and too many calories.

It is not that UPF = bad. They can make up a healthy part of your diet, but they should be the smallest portion of your diet.

The majority of your diet should ideally come from unprocessed foods, then some from processed culinary ingredients and some from processed foods. The image below can help you understand what falls into each category.

✅Action step: Take an honest look at your diet and assess what percentage of your diet comes from UPF, and if it is more than 20% look for ways to substitute in more whole foods.

We’re often our own harshest critic, saying things to ourselves we’d never say to someone we love. But self-compassion isn’t about letting yourself off the hook. It’s about giving yourself the same kindness and care you’d offer a friend and research shows it’s one of the most powerful tools for mental emotional resilience.

The 3 elements of self-compassion (from researcher Kristin Neff):

So, when should you use self-compassion? In the good and bad, easy and hard moments. You can think of self-compassion like developing an inner friend (because you deserve to have inner voices that are positive influences unlike your inner critic). The best kind of friends accentuate the good moments and help you through the hard moments - this is how you want to use self-compassion and you can draw on any of the 3 elements to support you.

✅ Action Step: Practice now. Acknowledge a struggle you’ve been experiencing by placing a hand over your heart, taking a deep breath, and silently saying: “This is hard. I care about myself. Just like me, others feel this way too.” A single compassionate breath can shift how you relate to yourself and soften the whole day. 

This workout helps you treat yourself with more compassion and kindness.

Notice what you’re avoiding; give it ten compassionate minutes. Most fears shrink when faced with care.

What does a moment of peace feel like to you? How does your body react? What thoughts or feelings arise?

Savor your next bite of food — like when you sink your teeth into a perfectly ripe, juicy summer peach.

Send a Gratitude Message: Text, email, or DM someone to let them know you appreciate them and why.

Masking is a common coping mechanism after trauma. This week’s series helps you notice, understand, and begin to soften the mask.

Day 1: What is Masking?
Masking is when you change or hide your emotions, thoughts, or identity to fit in or feel safe. It’s often a survival strategy learned over time.

^{Darling, don’t give up on yourself, you’re so worth it. Sending love} 💕

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}