Wellness Wednesday Issue #18

The Assist Newsletter
May 3, 2023
Wellness Wednesday

“Take care of your body. It’s the only place you have to live.”
— Jim Rohn


You’re never too old to learn


As adults, we’re continually learning, whether it’s a new skill, hobby, or even how to navigate life’s challenges.

The thing is, adult learning can be challenging, and it’s not as simple as it was when we were kids. We’re busy, set in our ways, and sometimes, let’s be real, a little bit lazy.

So let’s back up and start with Adult Learning Theory.

One key aspect of adult learning theory is knowing our learning style. Are you a visual learner who needs to see information to understand it? Or an auditory learner who prefers to listen to information? Perhaps you’re a kinesthetic learner who learns best by doing. Knowing your learning style can help you tailor your learning approach to fit your needs.

Another aspect of adult learning theory is understanding the importance of relevance. We’re less interested in abstract concepts and more interested in practical skills and knowledge that we can apply immediately. Understanding the relevance of what we’re learning can increase our motivation and engagement.

It also emphasizes the importance of self-directed learning. As adults, we take responsibility for our own learning, setting our own goals and timelines. We’re also more likely to seek out learning opportunities that align with our interests and needs.

Put Adult Learning Theory into action:

  1. 🧠 Determine your learning style: There are many resources available online to help you determine your learning style. Try taking a learning style quiz or assessment to gain insight into your preferred learning approach.
  2. 🤔 Connect new information to previous experiences: This will help you make sense of the new information and remember it better.
  3. 🗣️ Use active learning methods: Active learning methods, such as group discussions, role-playing, and hands-on activities, can help you learn more effectively. These methods engage you in the learning process and help you apply what you learn to real-life situations.
  4. 🏆 Set clear goals: When you have clear learning goals, you are more likely to stay motivated and engaged in the learning process. Set SMART goals for what you want to learn and how you will apply it in your life.
  5. 🔁 Practice, practice, practice: Put your learning into practice as soon as possible. This will help you retain the information and develop new skills more effectively.


The Emotions Wheel Template


Miro's Emotion Wheel Icebreaker

Created to help teams connect and support each other, this free Emotions Wheel template is a great way to check in with your team, and only takes a few minutes to complete.

Simply share it with your team, grab a dot and place it on the section of the wheel that best represents your emotional state.

Get the free Emotions Wheel Template

P.S. You’ll need to log into or sign up for a free Miro account in order to use the template.


Protein: The Superhero Nutrient You Need in Your Diet


Protein – it’s the superhero nutrient that keeps our bodies strong, healthy, and functioning like a well-oiled machine.But why exactly is it so important, and how much do we really need?

What is protein?

Simply put, it’s a macronutrient made up of amino acids that are the building blocks of our body’s cells, tissues, and organs. It helps to repair and maintain our muscles, bones, skin, and hair, and even plays a role in our immune system.

How much protein do we actually need?

The general recommendation is about 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 68 kilograms (150 pounds), you should aim for around 55 grams of protein each day. However, this can vary depending on your age, gender, and activity level. For example, if you’re consistently working out, you may need to increase your protein intake to support muscle growth and recovery.

What happens when you don’t eat enough protein?

Without enough protein, your body is like a construction site without any materials — no tools, no progress, just a whole lot of unfinished projects. Muscles, organs, and tissues suffer, leading to weakness, poor performance, and a compromised immune system.

In extreme cases, a lack of protein can lead to a condition called kwashiorkor, which is characterized by severe malnutrition and can result in stunted growth, edema, and other serious health complications.

What’s up with the anabolic window?

You may have heard that consuming protein immediately after a workout is crucial for muscle growth and repair. While there is some truth to this, it’s not as time-sensitive as you may think. The anabolic window is actually more like a four to six-hour window, so don’t stress if you can’t chug a protein shake within 30 minutes of your workout. Just be sure to refuel with a protein-packed snack or meal within a few hours of exercise.

Examples of high protein sources that are good for you

Lean meats like chicken, turkey, and fish are great options, as well as dairy products like Greek yogurt and cottage cheese. If you’re going for plant-based, try incorporating more legumes like beans, lentils, and chickpeas, as well as nuts and seeds into your diet.

💪 Check out these high protein meals for inspo.


Read the newsletter built for ambitious professionals


Morning Brew

Start your day off right with Morning Brew — the daily newsletter that keeps you up to date on the latest news across business, finance, tech, and world headlines.

Delivered straight to your inbox, Morning Brew takes just 5 minutes to read, making it perfect for busy professionals.

Get up to speed with the world’s groundbreaking news before you’ve had your morning coffee.

👉 Subscribe for free


Kick Off Mental Health Awareness Month at Work


May is Mental Health Awareness Month, and it’s an excellent opportunity to prioritize mental health in the workplace.

Mental Health Awareness Month has been observed since 1949 by Mental Health America, and it’s a reminder that mental health is just as important as physical health.

Here are five ways you can celebrate Mental Health Awareness Month with your team:

  1. Host a mental health workshop: Invite a mental health professional to speak with your team about mental health and ways to prioritize self-care. This can be a great way to educate your team and create a safe space to talk about mental health.
  2. Create a mental health resource guide: Make a list of mental health resources available to your team, such as employee assistance programs, mental health benefits, or access to therapy services. This can help to remove barriers to care and ensure that everyone has the support they need.
  3. Encourage mindfulness practices: Encourage your team to take breaks throughout the day and prioritize mindfulness practices like meditation or deep breathing. This can help to reduce stress and improve overall well-being. (Maybe you can start your next meeting with a deep breathing exercise before jumping into the agenda!)
  4. Plan a mental health day: Consider offering a mental health day for your team to take a break and focus on self-care. This can be a great way to show your team that you prioritize their well-being and encourage them to do the same.
  5. Start a mental health book club: Choose a mental health book or podcast to read/listen to as a team and discuss it together. This can be a great way to create a sense of community and encourage open conversations about mental health.


Fun Facts: AAPI Edition


👉 Access the PDF here.


Our awesome partners help keep our content free 🥰


The Average Joe is the “IKEA instructions for investing” to help you become a better investor. Market trends & insights that are simple, concise, and impactful. Read it now.

Likewise is your entertainment wingman, helping you find your next binge-worthy obsession.

Obé makes working out fun so it becomes a daily habit. Try it free for a month.

BetterHelp is the therapy session you don’t have to leave your house for, connecting you with licensed therapists online.


Latest Listings


✅ Check out this step-by-step guide on creating a standard operating procedure.

🤗 Want to improve mental health at work? Check out this guide.

🔖 Catch up on all Wellness Wednesday newsletters here.

🏪 The Assist Store: Check out our Affinity Month Game Bundle and browse our Etsy Store.

🚨 Job Openings

❗If you have a job opening at your company that you’d like us to share in our newsletter, please submit it here.

👍 Check out our communities:

Skip to content
Share via
Copy link
Powered by Social Snap