Down To Earth 🌎
Estimated read time: 4 minutes and 33 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Always remember that you are absolutely unique. Just like everyone else.” - Margaret Mead
📊 Health Hack: Put chia seeds in your water — no prep, no blender, just gut-boosting fiber that basically stirs itself.
🍽️ Recipe: Pomegranate chicken with almond couscous
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Not gonna lie, I’m cranking this out late at night (yes, I got carried away playing too much pickleball and totally lost track of time). So no long updates today—but don’t worry, I didn’t slack on the content! :)
Let’s jump in!
- 🌈 5 Secrets to Radiant Skin
- 🌿 Is Matcha the Miracle?
- 🎈 Let It Go
- 🧐 Is Your Stomach Trying to Talk?
🌈 5 Secrets to Radiant Skin
Are you ready to transform your tired skin into a fabulous, glassy masterpiece? 🎨
Let’s dive into a fun 5-step routine that’ll have you shining brighter than a disco ball! 💃💖
1. Evening Mask Magic 🪄
- Wash your face with a gentle soap to kick dirt & dead skin to the curb. 🧼🚫
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Mix up a yummy mask:
- 1 tbsp of full-fat yogurt 🥛
- ½ tsp of raw honey 🍯
- 1 egg yolk 🥚
- Apply it gently, let it sit for 5-7 minutes but don’t let it dry out.
- Rinse with warm water, then dunk your face in ice-cold water for 10 seconds! 🥶✨
Why? Yogurt hydrates, honey is a moisture magnet, and egg yolk is full of the good stuff for skin elasticity! 💪
2. Wake-Up Drink 🍋
Mix together:
- 1 tbsp of raw apple cider vinegar
- 1 tsp of lemon juice 🍋
- 1⅛ tsp of sea salt
- 16 oz of mineral water 💧
Drink this elixir on an empty stomach with a straw every morning!
Why? This magical mixture helps your skin stay hydrated from the inside out! Cheers to your glow! 🥂
3. Fabulous Fats Diet 🥑
- Say goodbye to seed oils (like soybean and canola) and hello to omega-3-rich foods like wild salmon or sardines! 🐟
- Or grab a high-quality fish oil supplement.
Why? Healthy fats help repair your skin at the cellular level—because your skin loves a little TLC! 📈❤️
4. Morning Moisture Boost 🌞
- Ditch those expensive creams. Massage your face with aloe vera gel or fermented rice water.
- Gently rub in circles for 30-60 seconds.
Why? These beauties hydrate, calm irritation, and won’t clog your precious pores! 🌬️✨
5. Get Movin’ Feet 👟
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Improve your skin’s circulation with:
- A brisk 15-20 minute walk 🚶♂️
- A gentle face massage with a jade roller
- Downward dog yoga pose 🧘♀️
- A little bounce on a mini trampoline! ⛹️♂️
Why? Healthy blood flow means more nutrients reaching your skin, giving it that smooth, even tone! 🌈
What NOT to Do ❌
- Avoid harsh soaps, irritating cosmetics, & steamy hot water! 🥵
- Keep makeup light—maybe just a dash of pow! ✨
- Remember: fats are your friends. Don’t go low-fat; your skin needs love too! ❤️
Video Link
🌿 Is Matcha the Miracle?
If you haven’t jumped on the matcha bandwagon yet, you might want to grab your whisk!
What’s the deal with matcha?
- Green Gold: Matcha is made from the Camellia sinensis plant, dried, and ground into a fine powder.
- Nutrient Boost: It’s a powerhouse of polyphenols, which fight inflammation and boost good gut bacteria. Say hello to your new bestie, Bifidobacterium! 🦠
- Calm Caffeine: Unlike coffee, matcha offers a gentle caffeine lift without the jitters, thanks to EGCG, a superstar polyphenol that keeps anxiety at bay.
Now, should you chug matcha like it’s your new workout buddy?
- Moderation, Friends: Just one cup of matcha packs the punch of three cups of green tea! But plenty can be too much.
Here’s the scoop on iron:
- It can bind with tannins in matcha, which might block your iron absorption. So if you’re iron-deficient, don’t panic!
- Pair your matcha with vitamin C-rich foods to boost your iron absorption instead! 🌟
Want to mix it up? You can sprinkle matcha on yogurt, muffins, or even cake! 🍰
Article Link
🎈 Let It Go
Ever felt like a balloon about to burst?
That’s your brain saying, “Help!” 🎈
In physics, venting means releasing pressure from a system.
In psychology, it means releasing negative emotions.
If you ignore your emotions, they’ll pop up inappropriately—at work, on the road, or even at home. You could end up snapping at your kids or partner—yikes! 😲
Dr. Judith Joseph, a psychiatrist who specializes in high-functioning depression, notes that many people look fine on the outside but are struggling inside. 🤔
They’re like those over-stuffed balloons—functional but on the verge of bursting!
So, how do we find that release valve?
Here are some tips:
- Ask for Consent: Before venting to a friend, check in with them. “Hey, can I share something heavy?” This makes venting healthier and more manageable.
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Choose Your Medium:
- Talk to someone: Make sure they’re ready to listen.
- Journaling: Capture your thoughts on paper—talk to yourself!
- Artistic expression: Dance, draw, or write poetry to release emotions.
- Avoid Trauma Dumping: Venting isn’t just ranting. Have a direction or resolution in mind; it’s about finding clarity, not just offloading.
- Routine Venting: Make it a part of your self-care routine. Reserve some time weekly (or daily, if you can!) just for venting.
- Emotional Awareness: Identify your feelings. Are you angry or sad? Being aware of your true emotions helps you process better.
Dr. Joseph emphasizes that releasing negative emotions is key to maintaining both mental and physical health. So, next time you feel that balloon stretching, remember: vent it out before it pops!
Podcast Link
🧐 Is Your Stomach Trying to Talk?
Meals should be about fun and flavor—not feeling like a blimp afterward!
Here’s what might be turning your tummy into a blimp:
- Eating Speed: 🐌 Slow it down, turbo! Eating too fast means swallowing air and missing out on those “I’m full!” signals.
- Overeating: 🍽️ If you’re filling your plate like it’s Thanksgiving every day, your stomach might be shouting, “Help!” Digesting too much at once leads to discomfort.
- Fiber Madness: 🌾 Fiber is great, but doubling down on it overnight is like throwing a party without telling the guests! Increase it slowly—19-38 grams is your happy zone.
- Food Intolerances: ❕ Got a gut feeling about a certain food? Lactose, gluten, and FODMAPs (those tricky carbs) could be the culprits. 🚫
- Stomach Acid Shortage: 😱 Not enough stomach acid? Your food might be hanging out too long, leading to gas and bloating. Get those acids flowing!
- Gut Motor Issues: 🚗 Your digestive system needs good rhythm; stress or other conditions can throw it off. Keep it moving!
Take Action! 🚶♀️
- Eat Mindfully: Chew slowly and savor every bite.
- Keep a Food Journal: 📓 Note down what you eat and how you feel; patterns can reveal a lot!
- Gentle Movement: Post-meal stroll? Yes, please! 🚶♂️ It helps digestion and moves gas along.
- Consult a Pro: If bloating is wreaking havoc, contacting a registered dietitian could save the day!
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 with no cost)
📚 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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