Thursday

Happy Thursday! Today, we’re discussing:

• How to help constipation

• The importance of also eating for pleasure

• The benefits of using clean skincare

• Tips to tap into mindful eating

How To Help Constipation

Feeling like you have to go to the bathroom but not being able to can be uncomfortable, to say the least.

There are some simple at-home tips that can help alleviate that discomfort and get things moving regularly again, including:

• Eat fiber-rich foods, including apples, bananas, oatmeal, and whole grains

• Drink plenty of water and stay hydrated

• Try drinking a cup of coffee, as the caffeine can stimulate the muscles that help you go to the bathroom

• Try prunes or prune juice, which contain sorbitol, a sugar alcohol that can have a laxative effect

• If discomfort persists, you can try an over-the-counter laxative (be sure to check with a professional to be sure it's a good fit for you)

The Importance of Eating for Pleasure in Addition to Eating for Nutrition

Diet culture often tells us that if something is enjoyable to eat, it's bad for us.

However, this isn't true. Experts say we are allowed to — and should — enjoy a wide variety of foods!

There are so many amazing benefits of eating for enjoyment — and not solely viewing food as something that simply fuels our bodies.

• There can definitely be a sense of comfort in things like eating warm food when you're sick and eating a favorite childhood meal when you're feeling nostalgic

• It's an amazing source of connection when we share meals with others

• It encourages our mind-body connection and intuitive eating principles when we allow ourselves to enjoy foods

• One study linked eating for pleasure with higher nutritional status

• Other research has highlighted that eating for pleasure was associated with dietary and health outcomes

Food does so much more than fuel our bodies — it's also something incredible to enjoy!

How Your Skin Can Benefit from Clean Skincare

So, what is clean skincare? This term refers to products formulated without harmful chemicals or synthetic ingredients. Instead, natural ingredients such as chamomile, green tea, or aloe vera are used, making these products gentle and suitable for all skin types.

Clean skincare can provide immense benefits for your skin, including:

1. Reducing redness and swelling: Thanks to soothing, anti-inflammatory ingredients.

2. Enhancing skin health: Natural ingredients help build the skin's natural barrier.

3. Improving hydration: Promotes better moisture retention and reduces dryness.

4. Preventing premature aging: Ingredients can help shield the skin from environmental damage.

5. Reducing the risk of allergic reactions: Minimizes exposure to synthetic ingredients.

Choosing clean skincare means embracing a radiant, youthful glow while supporting sustainable and eco-friendly practices. It's a win-win for you and the planet!

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Thank you to OSEA for sponsoring Note To Self.

Tips To Tap Into and Learn From Your Eating Habits

Our bodies do so many amazing things for us — including telling us how hungry and full we are, what nutrients our bodies need, and more.

By listening to our eating habits, we can learn to develop more mindful habits!

However, because diet culture often tells us to ignore these natural cues, it can be difficult to get back in tune with them.

A few ways experts say you can begin to tap into and learn from your eating habits include:

• Give yourself permission to eat when you're hungry: Don't make rules about what time you have to eat — simply allow yourself to do it!

• Tap into what sounds good: Cravings can be a powerful way for our bodies to tell us what we want to eat. If you're craving something salty, it's likely that your body needs more sodium! If you want something sweet, you may be in need of more carbohydrates or quick energy.

• Eliminate distractions during meals: Try to practice mindfulness while eating — turn off the TV, stop scrolling on your phone, and tune in to your meal!

• Check-in with your body: How do you feel before, during, and after the meal? This is a great opportunity to explore hunger and fullness cues and generally develop a stronger mind-body connection!

Mindful eating can be an ongoing practice, but it's an amazing act of self-care!

A Note From Us

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Parting Thoughts

• ✅ Did You Know: Genes! People who dislike this herb often have a distaste for it and say it tastes like soap because of an olfactory receptor gene group called OR6A2!

• 🙋🏼‍♀️ 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: Mindful eating can teach us a lot about our relationship with food.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!