Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

Life is like a book that we are writing on the fly.
Write the story you want because you are both the protagonist and the author.
You have the power to write a story you love living.
You’ve got this!

Disconnection can feel like being a little removed (from yourself, from others, or from the present moment). It often shows up when you’re overwhelmed, overstimulated, or running on autopilot.

Instead of forcing connection, think of this as a way of gently reorienting back into it. 

🫁 Step 1: Return to Your Body (30–45 seconds):
Take a slow breath in and out.
Then notice: your feet on the ground, your back against a chair, your hands resting somewhere.
This anchors you back into the present moment.

👁 Step 2: Orient to Your Environment (30–45 seconds):
Look around and name:
• 3 things you can see
• 2 things you can hear
• 1 thing you can feel
This helps your nervous system recognize safety in your surroundings.

🤝 Step 3: Create a Small Point of Connection (30 seconds):
Choose one gentle way to reconnect:
• Pause to notice a person, animal, or nature. “We’re in this together.”
• Send a quick message
• Speak one honest sentence out loud or in a journal
• Place a hand on your heart
Connection doesn’t need to be deep to be meaningful.

This is a little reminder that disconnection is something we move through, not something we’re stuck in.

✅ Action step: When you notice disconnection, pause and ground yourself using your senses.

^{Love, Lola Graham}

Just 7% of adults consume the recommended amount of fibre per day. Research shows that getting enough fibre in your diet can lower the risk of developing colon cancer, so use some of these strategies!

Here are 5 easy ways to get more fibre:

1. Start Your Day with It
This is a great way to get a good burst of fibre in. I like to have a bowl of oatmeal with plant-based protein powder mixed in and an apple, which gives me 14g of fibre to start the day! Chia seed puddings are also a great option.

2. Daily beans:
Beans are a great source of fibre, so having a little bit each day can go a long way to boosting your fibre intake. Plus, they are a budget-friendly food!

3. Choose Whole Over Refined
Go for whole grains, such as brown rice, quinoa, or whole wheat instead of white versions to give you an extra fibre boost.

4. Snack Smarter
Fruit, nuts, and popcorn are simple, delicious, fibre-rich options that can help keep you full.

5. Supplement
Powdered psyllium husk gives you 7g of fibre in 1 tbsp. I personally do ½ tbsp before bed. 

Fibre also helps to feed the beneficial bacteria in your gut, so make sure you're getting a good amount each day. 

Note: Going from a low fibre diet to a high fibre diet can sometimes cause gastrointestinal discomfort as your gut adjusts. It can be a good idea to increase your intake gradually if you find this to be the case for yourself. 

✅ Action Step: Add one extra fibre source to your next meal (beans, veggies, or whole grains).

^{By: Joshua Graham | Sources: PMID: 22074852, PMID: 26269366}

^{A mini-care practice for grounding, calming, and nervous system support.}

Place both feet on the floor and imagine stability flowing upward through you.

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!

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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).}