Hey Reader,

Last summer I found myself finishing a host of heavy or unfulfilling books. I texted my reader friends requesting something delightful.

Who knew I would enjoy a book with an octopus as a protagonist so much?

Remarkably Bright Creatures did not disappoint and was truly delightful. I adored the characters and found the writing to be delicious (how does writing get to be delicious? I don't know, but I just wanted more and more of it.)

This weekend the book comes to life on Netflix with none other than Sally Field as Tova, one of the main characters. As with most book-to-film adaptations, I will inevitably compare and say the book is better, but I've also blocked out time this weekend to watch with my people.

If you are looking for your next read, check out the book. Since I haven't seen the movie I can't recommend it but if it's half as good as the book it will still have plenty of delight.

Let's get into our Friday 5️⃣.

1️⃣ I Was Wrong

In my last newsletter, I shared about chia seeds and their high Omega-3 content.

Whelp, I've done a little more research since then. (My apologies for not doing that before. 🤦‍♀️ Oof)

I want to correct something I've shared before about chia seeds being a good source of omega-3s. While chia seeds do contain omega-3s, they contain a form called ALA — which your body has to convert to the usable forms, EPA and DHA. That conversion rate is quite poor (think 5–15%), so the number on the label is more impressive than what your body actually receives.

EPA and DHA are the forms most linked to heart health — and here's why that matters: high triglycerides and low HDL often travel together, so when EPA and DHA help bring triglycerides down, your overall cholesterol picture tends to improve.

If you're looking for a plant-based option that delivers EPA and DHA directly without the conversion problem, algae oil is worth exploring — it's actually where fish get their omega-3s in the first place.

I will continue looking for more food-based ways to increase those Omega-3s. In the meantime, if you want a plant-based alternative to fish oil, check out the Vegan Omega-3s from LiveMomentous.com. This is one of the supplement providers I trust and have no affiliation with them. In full disclosure, I haven't tried it, but wanted to clear up my mistake from last time.

In the meantime I continue to add chia seeds to my diet because they offer wonderful fiber, magnesium and healthy fats.

2️⃣ Need to Strengthen Your Glutes?

I've been longing for fitness community lately. This week I went back to my roots and walked into our neighborhood group fitness class...as a participant rather than instructor.

My goals were:

1. Find in-person community
2. Have someone tell me what to do

I can't tell you how much it filled my soul to have former students of mine hug me and say how happy they were to see me. And it felt equally good to just follow along. There are seasons for everything and I'm in a season of following right now. It feels right.

After class one of my friends and I were lamenting issues in our body. She shared her lower back gives her fits and I asked if she does mini glute work.

"Not really," she responded making that face of I know I need to but I don't take the time. No judgement here - I can easily let that "prehab" work slide myself.

If you know you need to strengthen your glutes but aren't sure where to start, check out this video. Do these as part of your warmup or on active recovery days.

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3️⃣ Let Them

One of my besties reached out from Austin last fall. She knew I was trying to attend more events and asked if I wanted to attend a Mel Robbins show nearby in April.

We had a beautiful 20 hours together, including a walk and talk, dinner, and of course the show.

I was surprised at what a production it was, but the core of it reminded me of what I can control and what I can't. It's a helpful tool in challenging situations, and while I'm not ready to join the "Let Them" tattoo club (apparently that's kind of a thing???) I do like the reminder. I thought you might like this slide.

4️⃣ Sore All the Time?

Like so many of my episodes, this one was inspired by true events (though it has less drama than other ripped-from-the-headlines media like Law & Order.)

A friend of mine called asking what to do about being sore all the time. I'd been watching her commitment to her fitness and knew she was doing a lot of things very well. I offered her a few levers to pull and made a note to make this into a podcast episode.

Tune in on your favorite podcast player or watch on YouTube if you, too, are perplexed by constant soreness.

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5️⃣ As We Head Into Mother's Day...

I know this weekend holds complicated feelings for so many. We honor our moms, whether here or in Heaven, and (hopefully) our children do something meaningful. This year in particular I'm grateful for my mom, her strength and her love. Losing my dad in February has really pulled my feet out from under me and I'm thankful for all the time I've gotten to spend with my mom over the past few months.

I'm also well aware this weekend highlights loss: perhaps loss of your own mother, loss of your relationship with your mom or loss of the opportunity to be a mom.

Wherever this Hallmark holiday sits with you, I hope you remember the immeasurable value our Heavenly Father has in you. We are so loved by God no matter what. If your physical situation leaves something to be desired, I pray you feel the love, acceptance and peace from the God who created you.

Enjoy your weekend, and I'll see you next time!

In love and grace,

Do you listen to the Graced Health Podcast? Holistic, diet-culture-free, and science-backed ways to nourish your body, mind and spirit. ​​​​