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:

Take a deep, deep breath into your belly with a slow, long exhale.
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Now put a hand over your heart and repeat “I am wonderful.”
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If you’re having any tough times this week, come back and repeat this exercise because you are wonderful and deserve self-kindness.

Happy Monday 💛 Let’s begin this week by remembering something important: power lives within you. Let’s take a healing moment to reconnect to it together.

Take a slow, grounding breath, opening a healing space within you.

Feel your inner world call to you, sparking to life a remembrance of all that you are.

As you begin to look inward, picture a steady current of energy running through you, from the top of your head down to your feet.

This is your agency. Your voice. Your choice. Your power.

It lives within even when you’re not paying attention. But, right here, right now, as you notice its presence, this current speaks a sacred truth: Even when circumstances feel uncertain, there are always small spaces where you get to decide: Your response. Your boundaries. Your next step. There’s power within, it’s yours to help you shape your world with love.

Feel into that. This inner power, strong with good intentions. Forged in love. 

It flows through you, body, mind, spirit. Personal power isn’t loud or aggressive. It’s steady. Intentional. Self-honoring. It’s energy coursing through your veins that helps you create beautiful ripples in this world.

As you notice this inner power, let yourself be reminded of just how capable you are. 

As you move into this week, let yourself notice the moments where you get to choose, where your love becomes a force. Let your personal power grow, the world needs it now more than ever and you deserve it too. 

Take one slow breath. Your power is present.

^{Love, Lola Graham}

Did you know that ultra-processed foods (UPFs) make up nearly 60% of the average adult diet and about 70% of children's diets in the United States?

UPFs are nutritionally poor (ie, low in vitamins, minerals, phytonutrients and fibre); therefore, having one’s diet consist of such a high percentage of UPFs can result in adverse health outcomes.

A recent analysis of nearly 4,800 U.S. adults confirms this; they found that those consuming the highest amounts of UPFs had a 47% higher risk of cardiovascular disease, including heart attack and stroke, compared with those eating the least UPFs. High intake of UPFs has also been linked in prior research to inflammation, metabolic syndrome, and other chronic conditions.

Having some UPFs in your diet is ok but you want them to be the minority in your diet, not the majority. Instead, opt for more whole foods like vegetables, fruits, whole grains, beans, legumes, nuts, seeds, fish and lean meats.

✅ Action Step: If your diet is high in UPFs, then you can start by swapping one ultra-processed item this week for a minimally processed whole food alternative.

^{By: Joshua Graham
Sources: PMID 41587677}

^{A gentle prompt to help you create small feel good moments of beauty, appreciation, and delight.}

Pay attention to a moment that feels gentle, a kind word, a warm sip, a peaceful pause. Let it soak deep into your bones with a comforting sigh.

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).}