March 5, 2o24

• The benefits of eating seasonal produce
• Ideas to get more vegetables in your day
• The benefits of blue light glasses
• Eating for self-care
• Playlists for when you can't sleep

• Save money: Have you ever bought strawberries in the middle of winter? You likely know how expensive they can be because they're often shipped from farther away, and they're harder to come by. Fruits and veggies that are in season — and harvested at the time of year we're in — are generally more affordable.
• Incorporate variety: Buying varied produce throughout the year is a great way to add variety to your diet and try some new things! Plus, it may challenge you to try some new recipes!
• Nutrients and taste: In-season fruits and vegetables will generally taste better and be more nutrient-dense, as they've had longer to mature on the plant before they were picked!

• Lean on accessible options: Fresh veggies can be great — but they have a limited shelf life, which can make them difficult to keep in the house. Frozen and canned options still have many (if not all) of the same nutrients and are easier to keep on hand!
• Sneak them into meals and snacks: Eating a side of spinach may sound boring, but blending it into a smoothie is a simple and near-tasteless way to enjoy the nutrients! You can also toss mushrooms into a pasta, egg, bake, or other dish!
• Try some sauce or spread: On their own, many people may not like veggies. When adding them to a meal (or eating them as a snack), try hummus, ranch, butter, cheese, or another tasty option to make them more flavorful!

1. Reduced Eye Strain: Blue light glasses feature specialized lenses designed to filter out a portion of blue light emitted from screens, reducing eye strain and fatigue caused by prolonged exposure. This can alleviate discomfort and improve overall visual comfort during extended periods of screen use.

2. Improved Sleep Quality: Exposure to blue light, especially in the evening, can disrupt the body's natural sleep-wake cycle by suppressing the production of melatonin, a hormone that regulates sleep. Wearing blue light glasses in the evening can help minimize exposure to artificial light and promote better sleep quality.

3. Enhanced Visual Comfort: Blue light glasses can provide enhanced visual contrast and clarity, reducing glare and improving overall visual comfort, especially for individuals with sensitive eyes or those prone to headaches and migraines.

4. Potential Eye Health Benefits: While more research is needed, some studies suggest that reducing exposure to blue light may help protect against potential long-term eye health issues associated with prolonged screen use, such as digital eye strain and age-related macular degeneration.

In conclusion, blue light glasses offer a simple yet effective solution for minimizing the potential adverse effects of screen exposure on eye health and overall well-being. By incorporating these glasses into your daily routine, you can enjoy enhanced visual comfort and promote better sleep quality in our screen-dominated world.

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• Tap into your hunger cues: Listening to your hunger cues — eating when you're hungry, listening to cravings, and so forth — is an incredible way to care for our bodies.
• Practice gentle nutrition: When practicing intuitive eating and listening to our bodies' cues, it's also a great skill to consider what we need nutritionally — like whether we need more nutrients from carbs, fruits, vegetables, or other sources!
• Be present: While most of us have eaten lunch while working or mindlessly had a meal while sitting on the couch watching TV, practicing mindfulness and tuning in with our bodies allows us to enjoy the experience more deeply!
• Cook something you love: Whether it means trying a new recipe or doing an intentional grocery shop, cooking a meal for yourself can be an amazing act of self-care regarding food!

1. Ambient Bliss: Featuring gentle piano melodies, soft synth tones, and nature sounds like rain or ocean waves, this playlist creates a serene atmosphere ideal for unwinding after a long day.

2. Classical Serenity: Dive into the timeless beauty of classical music with compositions from Mozart, Debussy, or Chopin. Their harmonies can lull the mind into a state of relaxation, making it easier to drift off to sleep.

3. Calm Chillout: Contemporary chillout music blends ambient electronic beats with ethereal vocals, resulting in a dreamy soundscape perfect for winding down before bedtime.

4. Guided Meditation: Sometimes, a soothing voice guiding you through relaxation exercises or mindfulness techniques can be just what you need to quiet your thoughts and prepare for sleep.

5. White Noise and Binaural Beats: For those who struggle with intrusive background noise, white noise or binaural beats can provide a consistent, unobtrusive sound that masks other disturbances and promotes deep sleep.

Whatever your preference, creating a bedtime playlist tailored to your tastes can help signal to your body that it's time to unwind and prepare for rest, setting the stage for a peaceful night's sleep.

We all know the feeling after a bad night's sleep: achy, groggy, moody, and can't focus on anything.

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•  True Or False: True! While it may sound wild, bananas are berries — and technically, strawberries are not. This is because their seeds are on the outside!
• 🏼‍♀️ 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 in to us for a chance to be featured next week! 
•  Final Self-Care Thoughts for Today: Embracing seasonal produce is a great way to get some variety — and ensure the fruits and veggies we eat taste great, too!
• Cecil Enjoyed a $4000 Meal: The Laws' video went viral when they shared the caption, “This is Cecil. He has never done anything bad in his life until he ate $4000.” This poor dog got himself into...