Down To Earth 🌎
Estimated read time: 4 minutes and 13 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Love the life you live. Live the life you love.” - Bob Marley
📊 Health Hack: Microwave a lemon for 10 seconds before slicing — it’ll give you more juice with less squeezing.
🍽️ Recipe: Sheet Pan Hot Honey Chicken and Veggie Glow Bowls
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We're back again, baby! 👶
Okay, so I’m not sure what you got up to this weekend, but I personally got whacked by a bunch of leaves and branches—while it was basically 190 degrees Fahrenheit.
Lol sounds kinda nutty 🥜, right?
To explain: I was invited to try a traditional Russian sauna, which was completely wood-burning. They use something called a venik (a birch or oak whisk) to “massage” you—or, in my case, what felt more like getting beat up by a tree.
It was actually a super cool experience—and yes, I got to wear one of those little sauna hats 😅.
Ok let’s dive in!
- 🍞 Carbs Are Back
- 🌱 This Green Garnish Might Be the Game-Changer
- 🌙 How Late Workouts Might Steal Your Sleep
- 🍽️ 5 Oils to Elevate Your Favorite Dishes
🍞 Carbs Are Back
A new long-term study is flipping the script on carbs, turning our past fears into fuel for healthy aging! 📅
Conducted by the brainiacs at Tufts University and Harvard, it followed over 47,000 women for three decades.
The takeaway? Eating more high-quality carbs from whole plant foods like fruits, veggies, whole grains, and legumes can seriously boost your chances of aging gracefully! 💪
Here’s the scoop:
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What is “healthy aging”?
- Living without major illnesses and keeping your brain and body functioning strong into your golden years! 🍷
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The magic numbers:
- High intakes of dietary fiber and quality carbs linked to a 6-37% greater chance of aging well!
- Overindulging in refined carbs? That spells a 13% lower chance of thriving in later life. 🚫🍟
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Why does this matter?
- As life expectancy rises, we want to make those years count—not just live longer but live better. The average life expectancy is around 77 years, but only 68 of those years are lived in good health. 🚀
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But wait, there’s more!
- Not all carbs are created equal! Focus on a diet rich in fiber and plant-based goodies, instead of junky, refined options. 🌽🥕
🥳 Actionable Tips:
- Fill your plate with whole, unprocessed carbs. Think quinoa instead of white bread.
- Sneak in more fruits and veggies daily—like a smoothie party! 🍓🌈
- Explore ancient grains—they’re trendy and tasty! 🌾
Why? 🎓
High-quality carbs help with gut health, reduce inflammation, and may even slow cellular aging! So not only are you getting your fiber fix, but you’re also setting the stage for long-term wellness! 🎉
Article Link
🌱 This Green Garnish Might Be the Game-Changer
Iron isn’t just for pumping 💪🏼—it’s the unsung hero of your health!
Why? Because iron helps make hemoglobin, the protein that carries oxygen in your blood.
👩⚕️ Andrea Soares, RDN, says that without enough iron, you might feel like a tired potato—dizzy and weak! 🥔
But hold up! It’s not just about eating iron-rich foods. What really matters is iron absorption. Think of it as the VIP access pass your iron needs to get into your body’s party! 🎉
🪄 Here’s the secret weapon: Parsley! 🌿 Yes, that green thing often used to decorate your plate!
- Vitamin C Boost: Parsley is loaded with vitamin C, which is like a superhero 🦸♂️ for non-heme iron (the kind found in plants). It helps your body soak up iron like a sponge!
- It Has a Dash of Iron: Parsley itself has a wee bit of iron—while it won’t fulfill your daily needs, it sure helps! 🥳
- Chlorophyll Magic: The chlorophyll in parsley can potentially help your gut absorb nutrients better. 🌱
- Protein Partner: Parsley may boost transferrin, a protein that helps transport iron in your bloodstream. Think of it as an Uber for iron—always on the move! 🚗💨
Quick Note: While oxalates in parsley can occasionally block iron absorption, you’d need to chomp down on a LOT of parsley for that to happen. Moderation is key, folks!
Article Link
🌙 How Late Workouts Might Steal Your Sleep
Are you one of those night owls who loves to squeeze in a workout just before bed? 🌙
Let’s break down what recent research has found about exercising late and how it can affect your beauty sleep!
- Timing Matters:
Exercising within four hours of bedtime can decrease your sleep quality.
In fact, it could reduce your sleep time by up to 43 minutes! 😱
- Intensity Counts:
The heavier the workout, the more impact it has!
Intense exercises (like HIIT sessions or sports) can keep you tossing and turning. 🏃♀️⚡
- Data Dive:
A study with 14,689 adults used the Whoop tracker to analyze sleep post-workouts.
Results indicated that adults doing high-intensity workouts experienced longer times falling asleep—an extra 36 minutes on average! ⏳
- Heart Rates & Hype:
Elevated heart rates and excitement from a vigorous workout may leave you too pumped to snooze. 💓
- Light is Right:
Prefer night workouts? Stick to light exercises like yoga or stretching.
They’re less likely to disrupt your zzz’s! 🧘♀️
- Experimentation is Key:
Everyone’s different! Try varying your workout intensity and timing to see what helps you sleep best.
And don’t forget to dim those bright lights and skip the sweets for a smoother slumber! 🍫🚫
Article Link
🍽️ 5 Oils to Elevate Your Favorite Dishes
Ever find yourself in the kitchen, ready to whip up your favorite recipe, only to realize you’re missing an ingredient?
🤔 Or worse, it’s packed with not-so-healthy vegetable oil!?
Here’s your ultimate guide to oil swaps that’ll make your taste buds and body dance! 💃
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Flaxseed Oil:
- Why? It’s loaded with omega-3 fatty acids—your brain’s bestie! 🧠✨
- Use it as a drizzle on pasta—not for cooking, though!
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Pumpkin Seed Oil:
- What’s the scoop? This flavorful oil is like a hug for your heart! 🫀💖
- Perfect for salads or even desserts. Yup, just try it!
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Avocado Oil:
- Who doesn’t love avocados? 🌟
- With a high smoke point, it’s versatile for all cooking. Plus, it’s heart-healthy and supports eye health. 👀
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Extra-Virgin Olive Oil (EVOO):
- This oil is the superstar of anti-inflammatory goodness! 💪
- Cook with it on low to medium heat. No need to risk those high temps!
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Sesame Oil:
- Yum! This one’s got a flavor punch! 💥
- Great for dishes like air-fryer broccoli. Just remember, a little goes a long way.
Article Link
Tired of promising yourself you'll get healthier, only to slip back into old routines when life gets busy? You're not alone—so why tackle it alone?
Here’s what you’ll get when you join:
✅ Real Connections: Create true connection with people who actually get it.
✅ Ask + Get Feedback: Share questions, ideas, or that weird supplement you found on TikTok.
✅ Stay Accountable: Join group challenges that’ll make daily healthy habits actually stick.
✅ Build Momentum: No more starting over—just steady progress, with a squad.
(you’ve got nothing to lose—it takes less than a minute)
📚 Ryan's Book Of The Week |
If you’ve ever forced yourself through a workout you hated just because you “should,” this one’s for you. 🙃
This week’s book is about reclaiming movement as something that feels good—not something you suffer through. It dives into the why behind joyful movement and how reconnecting with your body can shift everything, from mood to mindset.
💡 Why read it?
- Learn why your body craves movement (and not just for fitness goals).
- Explore how dance, walking, and play help release trauma + build joy.
- Ditch the shame and pressure, and rediscover movement as freedom.
It’s not about burning calories. It’s about coming home to your body in a way that actually feels good.
🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
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