Wednesday

"I can create small pockets of calm wherever I am."

Welcome to Wednesday! Today, we're chatting about:

• The truth about “good” and “bad” fats

• The health benefits hidden in leafy greens

• What happens when you don't eat enough veggies?

• The connection between egg yolks and brain health

• Skincare that treats the root causes

Why Your Body Still Needs Fat Every Day

For years, fat was treated like the enemy, but dietitians say the conversation around “good” and “bad” fats is much more nuanced now. Certain fats are actually essential for brain function, heart health, hormone production, and helping the body absorb important nutrients like vitamins A, D, E, and K.

Experts say unsaturated fats are the ones to prioritize most often. These include monounsaturated fats found in olive oil, avocados, nuts, and seeds, along with polyunsaturated fats like omega-3s found in salmon, sardines, chia seeds, flaxseed, and walnuts. Research continues to link these fats to lower inflammation, better heart health, and even improved cognitive function over time.

Trans fats are still considered the biggest ones to avoid because they can negatively affect cholesterol levels and heart health. Saturated fats, found in foods like butter, full-fat dairy, fatty meats, and baked goods, are a bit more complicated. Some newer research suggests their effects may vary depending on the person and the type of saturated fat, but dietitians still recommend moderation overall.

Instead of cutting out fat completely, experts say the better approach is focusing on variety and balance. Small swaps, like cooking with olive oil, adding nuts or seeds to meals, or eating more fatty fish during the week, can make a meaningful difference over time.

The Health Benefits Hidden in Leafy Greens

Leafy greens may not be the most exciting thing in the fridge, but nutrition experts say they’re one of the easiest ways to support long-term health. Spinach, kale, arugula, Swiss chard, collard greens, and bok choy are packed with vitamins, minerals, fiber, and antioxidants that help support everything from brain function to digestion.

These greens contain nutrients like vitamins A, C, and K, along with calcium, magnesium, potassium, and iron. Research suggests they may help support memory, strengthen bones, reduce inflammation, and lower the risk of chronic conditions like heart disease and Type 2 diabetes. Because they’re also high in fiber, leafy greens can help keep you full longer and support gut health at the same time.

Adding more greens doesn’t have to mean eating salads every day. Experts recommend starting small by tossing spinach into eggs or smoothies, adding greens to soups and pasta sauces, or roasting kale into crispy chips. Mixing different greens throughout the week can also help you get a wider variety of nutrients and flavors without getting bored.

What Happens When You Don’t Eat Enough Veggies?

Did you know that only 10-13% of adults in the U.S. get enough fruits and vegetables every day? It’s no surprise. Between busy schedules and picky eating habits, reaching your daily nutritional goals can almost feel impossible.

The result? Missing out on key nutrients that help you feel energized, maintain a strong immune system, and keep your digestion on track. The lack of proper nutrition can leave you feeling sluggish, run down, and more susceptible to illness. But what if there was an easier way to get the nutrients you need, without the hassle?

That’s why BrickHouse Nutrition created Field of Greens. This whole food powder contains a daily serving of fruits, vegetables, and antioxidants in one convenient scoop. Clinically studied and doctor-formulated, it helps:

• Boost energy levels and fight mid-day slumps

• Strengthen your immune system with beets, berries, and greens

• Support digestive health and balance

• Reduce inflammation for better overall wellness

With over 26,000 positive reviews and counting, Field of Greens is a trusted solution for anyone looking to bridge their nutritional gaps. Choose from 10 delicious flavors or try out their travel packs with multiple flavors.

Exclusive offer for Note To Self readers: Get 25% off BrickHouse Nutrition’s entire website with code THANKYOU25 only from 5/18-5/25.

Click here to explore the flavors and start feeling your best.

Thank you to BrickHouse Nutrition for sponsoring Note To Self. 

The Brain Power Hidden in Egg Yolks

Egg yolks are getting renewed attention after researchers found a potential link between low choline levels and faster brain aging. Choline is an essential nutrient that helps support memory, mood, inflammation regulation, and the production of acetylcholine, a neurotransmitter tied to brain and muscle function.

In the study, researchers observed that adults with lower circulating choline levels also showed higher levels of a blood protein associated with brain cell damage. While experts say the findings do not prove that low choline directly causes cognitive decline, they add to growing research connecting choline intake with long-term brain health. Scientists also note that many Americans may not be getting enough of the nutrient daily.

Egg yolks are one of the best-known sources of choline, but they are not the only option. Foods like chicken, beef, soybeans, salmon, and other Mediterranean diet staples also contain it. Experts say the bigger takeaway is not about obsessing over one “superfood,” but focusing on a balanced diet that supports brain health over time.

Your Skin Changed. Your Skincare Should Too.

Wellness Round-Up

Parting Thoughts

• ✅ True or False: False. Both can be nutritious options.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: You’re allowed to enjoy food while still caring for your health. Balance matters more than perfection ever will.

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