Down To Earth 🌎
Estimated read time: 3 minutes and 53 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Life isn’t about finding yourself. Life is about creating yourself.” - George Bernard Shaw
📊 Did you know?: Pure honey never spoils—jars found in ancient Egyptian tombs were still perfectly edible after thousands of years!
🍽️ Recipe: Spinach and Kale Smoothie
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The weekend’s almost here, and I’m personally hitting the slopes ⛷️ to let loose and enjoy that sweet, sweet snow ☃️
Oh, and btw, I've recently been testing out a TON of eye masks—like, so many—and I think I've fallen in love... with the Manta Pro Sleep Mask.
Okay, hear me out: yes, it's a bit on the pricier side, but it's literally the most comfortable mask I've ever worn. It blocks every ounce of light possible, andddd it’s so comfy, even for side sleepers like me 🥱
Enough of that, let's dive in:
- 🚨 Fruit Lovers, Beware!
- 🥑 Belly Fat?
- 🌶️ Science-Backed Craving Crushers
- ⚖️ Zero-Calorie Lies?
🚨 Fruit Lovers, Beware!
Let’s talk about a juicy rumor that’s making waves—you might want to pump the brakes on that fruit bowl! 🚦
While fruit is often hailed as the ultimate healthy snack, some claim that fructose, the sugar in fruit, goes straight to the liver and could sabotage your fat loss efforts. 😳
However, fiber found in fruits helps slow down sugar absorption, but there’s more to the story!
Fiber isn’t just a volume hack for munching your way through a snack attack; it can actually reduce your blood sugar spike and help keep insulin levels in check. ✌️🍏
So, don’t toss those apples just yet!
Let’s break it down with some tasty action items:
1️⃣ Balance is Key: Enjoy your fruit, but pair it with a protein or healthy fat to keep things steady. Think peanut butter on apple slices or Greek yogurt with berries! 🥜🍏
2️⃣ Choose Wisely: Instead of gorging on sugary fruits, lean towards options lower in sugar—berries are your friends here! They’re antioxidant-rich and lower on the glycemic index. 🍓🌿
3️⃣ Moderation, Not Deprivation: Let’s be honest—cutting out fruit altogether? Not advisable for your sanity! Just be smart about portions, folks! 🚫🍉
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🥑 Belly Fat?
First off, stop treating fat like the villain.
Your body is acting like a hoarder for a reason—it’s storing excess hormones, toxins, or glucose! 🏋️♀️ So instead of a blame game, let’s celebrate that amazing body of yours! 🎉
Next up, meet your liver, the body’s detox superhero. 🦸♂️
To help it out, incorporate bitter foods into your meals. Here are some to try today:
1️⃣ Radicchio: Use it as your low-carb “bun” for burgers or wraps. 🥬
2️⃣ Dandelion Greens: Chop ‘em up and toss them in your salad for a crunchy kick! 🥗
3️⃣ Ginger: Add fresh ginger juice to your smoothies or enjoy a spicy ginger tea. 🍵
Now, let’s boost that gut microbiome—because a happy gut equals regulated blood sugar. 🍭
- Start sipping on bone broth to heal the inner lining of your gut.
- Pile on raw kefir for trillions of beneficial bacteria. Probiotic party, anyone? 🎉
- Keep your leafy greens flowing! Aim for 4-8 cups a day.
Pro tip: Always pair carbs with healthy fats like avocado or grass-fed butter to keep those pesky blood sugar spikes in check. 🥑
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🌶️ Science-Backed Craving Crushers
Ever find yourself wrestling with your cravings? Turns out, it’s not just about willpower but smart choices!
Here’s a science-backed roundup of appetite suppressors you can snag from your kitchen:
1️⃣ Coffee: Sip that cup (or decaf) to feel fuller! ☕️
2️⃣ Avocado: This creamy gem is full of natural chemicals that keep your hunger on a short leash. 🥑
3️⃣ Dark Chocolate: Aim for the high percentage (90%+) to benefit from its bitter magic while keeping sugar low. 🍫
4️⃣ Cayenne Pepper: Just smelling it could curb your hunger—now, that’s spicy! 🌶️
5️⃣ Apple Cider Vinegar: Mix a tablespoon in water to stabilize blood sugar and feel fab! 🍏
6️⃣ Protein Power: Eggs and red meat keep you satisfied and could support your goals of feeling good. 🍳🥩
7️⃣ Bone Broth: It’s like a savory hug for your stomach.🤗
8️⃣ MCT Oil: This superstar from coconuts is easy to digest and gives you energy without the crash. 🥥
9️⃣ Kombucha: Just half a glass can activate your gut and send satisfying signals to your brain. 🍵
🔟 Ginger & Turmeric: Spice up your meals; they come with added satisfaction and nutrient extraction! 🥳
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⚖️ Zero-Calorie Lies?
Whoa there, sugar lovers! 🍭 Let’s dive into the real scoop about those sneaky ingredients we often see on food labels—artificial sweeteners.
A recent study revealed a spicy little detail: folks munching on artificial sweeteners often have worse diet quality. 😲
So, before you throw out all the sugar and stock up on diet drinks, listen closely!
While artificial sweeteners can help with weight loss in controlled trials, observational studies often show that people with more body fat tend to reach for those zero-calorie drinks. 🍹
Is it the sweeteners making us gain weight?
Not so fast!
This whole dilemma is a classic case of reverse causation. The real kicker? Poor diet quality, not your trusty sweetener, may be the culprit behind weight gain.
So, if your meals resemble a junk food festival, it might explain your weight issues more than that diet soda ever could!
Here’s how to keep things sweet in a healthy way:
1️⃣ Focus on overall diet quality. Aim for whole foods packed with nutrients! 🌟
2️⃣ Use artificial sweeteners as a tool—not a crutch! Moderation is the name of the game. ⚖️
3️⃣ Remember that a well-balanced diet beats artificial sweeteners any day! 🍽️
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🌀 Ryan's Weekly Obsessions
February 10th-14th
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth