Friday

"I am learning what balance feels like for me."

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

• Using AI for meal planning

• Why you should have a little treat

• What’s hiding in your water?

• A guide to making your own sourdough

• Make lasting changes this summer

Can AI Help with Meal Planning?

Planning meals for the week doesn’t have to be a stressful or time-consuming task. By using AI to assist with your meal planning, you can save time, reduce food waste, and stay on budget—all while ensuring that your meals meet your dietary preferences and nutritional needs.

To start, provide the AI with detailed information about your preferences, dietary restrictions, any allergies, and goals. You can also specify the number of meals you need and whether or not you want to repeat meals or plan for leftovers.

Once the meal plan is created, you can ask the AI for recipes for each meal. You can even ask for a grocery list that organizes ingredients by category, such as produce, dairy, or protein, which can make shopping more efficient and less overwhelming.

While the AI-generated meal plan may need a few minor tweaks as you go, it offers a great starting point that makes meal planning faster, more organized, and less stressful.

The Surprising Benefits of Little Treats

Little treats are more than just indulgences—they’re an important part of self-care that can benefit both your physical and mental health. Whether it’s enjoying a piece of chocolate, sipping your favorite coffee, or taking a quick walk outside, these small acts of pleasure can help reduce stress and improve your overall mood.

Experts agree that these little moments trigger the release of dopamine, the brain's "feel-good" hormone, which boosts your mood and helps regulate your nervous system. Psychotherapists like Rachel Wright note that engaging in these small treats allows you to take a break, fostering a sense of relaxation and balance throughout your day.

Even if food isn’t your go-to treat, small activities like a stroll in the sun or a moment of mindfulness can provide similar benefits.

It's not about the size of the treat, but the intention behind it. By finding simple ways to nurture yourself, you can improve your mood, reduce stress, and boost your overall well-being. After all, you deserve a little joy in your day!

Bladder Solution Hiding in Your Water?

What if the solution to muscle spasms, bladder issues, fatigue, and brain fog…Was hiding in your water?

And in just seconds a day you could turn back the clock on your body!?

Without painful treatments, expensive doctor bills, or even leaving your house…In one study, participants experienced a difference in as little as 2 hours!

See why everyone over 50 should be doing THIS to their water. 

Thank you to NativePath for sponsoring Note To Self. 

A Sourdough Crash Course

Getting started with sourdough baking is easier than it sounds, and it all begins with creating your own sourdough starter. Simply mix equal parts flour and water in a clean container—about 4 ounces of each is a good starting point. Stir it well, cover it loosely, and let it sit in a warm spot (around 70°F to 75°F) for 24 hours.

Over the next few days, feed your starter daily with the same amount of flour and water. The key here is to discard half of the mixture before each feeding to maintain the right balance. By day 5 or 6, you should see some bubbly activity and notice a tangy smell—it’s a good sign that your wild yeast is developing!

Test your starter's readiness by checking if it doubles in size within 4 hours of feeding or by doing the "float test." Simply drop a spoonful of your starter into a glass of water—if it floats, it’s ready to bake with!

Once your starter is active, use it for baking and continue to feed it regularly. If you're not using it often, store it in the fridge and feed it once a week. With a bit of care, your sourdough starter can last for months, helping you bake delicious bread with ease.

Ready for Change? Noom Helps You Lose Weight and Keep It Off!

Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Resting allows juices to redistribute, so the meat stays moist.

• 🙋🏼‍♀️ 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: You don’t need fancy ingredients or perfect timing. Even a simple meal, made with care, can feel grounding and good.

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]!