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💭 You deserve dessert
Friday 7/25: Sponsored by Fay - meals, desserts, hydration
Friday
"I let my inner voice be kind and supportive."
Welcome to Friday! Today, we're chatting about:
How to build a well-rounded meal
Dessert is important, too
Staying hydrated this summer
True or False?
Eating with others can improve how much you enjoy your food.
Scroll for the answer!

Crafting Meals That Are Nutritious and Delicious
Creating a well-rounded meal doesn’t have to be complicated. It’s about balancing the right mix of nutrients to fuel your body, keep you satisfied, and support long-term health.
Think of a meal as having three parts: Protein, fats, and carbs. For example, lean protein like chicken or tofu, healthy fats like avocado or olive oil, and fiber-packed carbs like sweet potatoes or quinoa create a filling and nutritious meal. A mix of veggies or fruits can add vital vitamins and minerals.
It’s important to focus on variety. A diverse range of foods helps ensure you’re getting all the nutrients you need. If you’re unsure where to start, think in threes: Protein (chicken, beans, tofu), Fat (olive oil, avocado, nuts), and Fiber (veggies, whole grains, fruits).
With simple swaps and incorporating a variety of nutrient-dense foods that work for you, you can begin your journey towards well-rounded meals!


Dessert Is Self-Care
Dessert isn’t just for satisfying your sweet tooth; it has some unexpected perks. First, desserts can actually be a source of essential nutrients calcium, vitamin D, and antioxidants. You’re not just indulging; you’re also nourishing your body.
But the benefits don’t stop there. Eating dessert can boost your mood. When you savor that first bite of something sweet, it’s like giving yourself a mini celebration. No guilt, just joy. Giving yourself permission to enjoy a treat now and then keeps cravings at bay, making it easier to enjoy food without feeling restricted.
Desserts also help you be more mindful. Rather than rushing through your meals, taking the time to savor a treat can bring you into the present moment. It’s an easy way to add a little self-care to your day.
And let’s not forget the social side. Sharing a dessert with friends or family creates fun moments and makes connections feel sweeter. So, go ahead and enjoy that treat. It’s good for your soul, and surprisingly, your health too!


What Does Nourishment Look Like for You?
One of the best forms of self-care is learning to nourish your body in a way that’s right for you. Fay makes this easier than ever by connecting you with a Registered Dietitian for personalized guidance. Learn how to eat for more energy, better sleep, and to meet your unique wellness goals. This dedicated 1-on-1 support is often fully covered by insurance, making it one of the most accessible and powerful investments you can make in your long-term health.

Thank you to Fay for sponsoring Note To Self.

Summer Hydration Tips
Summer’s here, and staying hydrated has never been more important. But let’s be real: plain water can get boring fast. If you're struggling to drink enough, why not spice things up? Here are a few easy ways to make hydration feel like a treat.
Start by infusing your water with fresh fruits or herbs. Lemon, mint, or cucumber can add refreshing flavors without extra calories. For a fun twist, freeze small fruit pieces like berries or melon into ice cubes and drop them into your drink for an extra burst of flavor.
If you need more of a flavor kick, try adding a splash of unsweetened juice, like cranberry or pomegranate, to your water. You can even use single-serving, powder mixes to create iced teas or lemonades.
Lastly, don’t forget that foods like watermelon, cucumber, and celery can also help hydrate you. Eating water-rich snacks can support your hydration needs while satisfying your hunger.


The Pause
Before you go, take a small pause from your day with this tip brought to you by The Note To Self editors.
Play your favorite song from high school. Dance it out.

Wellness Round-Up

Parting Thoughts
✅ True or False: True. Shared meals can enhance connection and satisfaction.
🙋🏼♀️ 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 to follow every rule to nourish yourself. Start with what feels good, what fuels you, and what brings a little joy.

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