Down To Earth 🌎

Estimated read time: 3 minutes and 31 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “Happiness is not by chance, but by choice.” – Jim Rohn ​ 📊 Did you know?: Smelling rosemary can improve memory and concentration—it’s like nature’s brain booster! ​ 🍽️ Recipe: Garlic Shrimp with Chorizo​ – A smoky, zesty one-pot dish packed with bold flavors! 🦐🍋

For those of you who read the last edition, yes, I sent it out on Sunday instead of Monday. Why? 😂 Well, I was so excited to release it that instead of scheduling it, I accidentally clicked "send now" and poof 💨

Let's jump in:

• 🥤 Drink This & Feel Warmer
• 🥦 Fertility Foods!
• 🍯 Change How You Feel With Honey
• 🍑 Get Your Glutes in Shape Right Away!

🥤 Drink This & Feel Warmer

Feeling like your fingers and toes are auditioning for Frozen? 🥶

You might be dealing with poor circulation!

As we age, blood flow can start to diminish, particularly in our hands and feet, making us feel chillier than we should. ❄️

But fear not! There’s a quick hack to bring that warmth back: beet juice!

Drinking a cup of beet juice every morning can boost vasodilation, which helps blood flow to those frosty extremities.

It’s not just for cold hands and feet—that pink drink can even lower blood pressure and help with muscle performance during workouts! 💪

So how do you put it into action?

Start sipping that beet juice daily—ideally first thing in the morning.

If you’re feeling fancy, mix it with a little ginger or lemon for a zesty kick! 🍋

And while you’re at it, don’t forget to chill out!

Activities that stimulate your parasympathetic nervous system, like humming, chanting, or even moving your eyeballs (yes, you read that right) can help promote overall circulation. 🧘‍♀️

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🥦 Fertility Foods!

It’s time to spice your diet up with fertility foods that can boost your reproductive health!

Research suggests that a diet rich in antioxidants, healthy fats, and whole grains can improve fertility. 🥑🍞

Here are some delicious and simple ways to incorporate these foods into your life:

1️⃣ Go Green: Load up on leafy greens like spinach and kale! They’re packed with folate, which is crucial for reproductive health.🥗

2️⃣ Nuts About Nuts: Snack on almonds and walnuts for a dose of healthy fats and vitamin E. These little guys support hormone balance—just be careful not to go nutty overboard!🐿️

3️⃣ Berry Boost: Incorporate berries into your breakfasts or desserts. They’re brimming with antioxidants that help combat oxidative stress.🍓💥

4️⃣ Omega-3s Rule: Add in fatty fish like salmon or flaxseeds to your meals. These omega-3 enriched treasures can improve ovulation and overall fertility! Talk about swimming upstream! 🐟

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🍯 Change How You Feel With Honey

If you haven’t discovered the magical powers of honey yet, it’s high time you add a tablespoon to your day! 🍯✨

Here’s the sweet scoop of what you might experience by introducing honey into your diet:

1️⃣ Craving Control: Satisfy your sweet tooth without a sugar crash. Honey can help curb sweet cravings by influencing appetite hormones—yes, you’ll feel like a sugar boss! 💪🧠

2️⃣ Stable Blood Sugar: Swap sugar for honey and enjoy more stable glucose levels. The secret? Honey contains trehalose, which can slow down the glucose transport in your system. 🌈

3️⃣ Satiety Supercharge: Start your day with honey and witness miracle effects on your hunger hormones, keeping you full longer and reducing your overall caloric intake.

4️⃣ Belly Fat Reduction: Even if you’re indulging a bit, honey might help lower cortisol, which is linked to stubborn visceral fat.💥

5️⃣ Inflammation Fighter: Say goodbye to inflammation! Honey is loaded with antioxidants and flavonoids that help keep those pesky inflammatory cytokines at bay. 🌱✌️

6️⃣ Gut Health Hero: A spoonful of honey is a great ally for your gut microbiome, promoting good bacteria while giving the bad guys the boot.🦠

7️⃣ Stress Less: With honey’s ability to modulate cortisol levels, you might find yourself a little more chill in stressful situations. Zen mode activated! 🧘‍♀️😌

8️⃣ Immunity Boost: Honey can enhance your immune system, helping you fend off pesky pathogens.🛡️

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🍑 Get Your Glutes in Shape Right Away!

Get ready to give your glutes some serious love in just 10 days! 💪

Will Harlow, an over 50s specialist physio, has an easy-peasy routine that, trust us, won’t magically grow your glutes overnight, but it will seriously amp up your mind-muscle connection.

What’s it good for? This simple but effective workout can help reduce knee and back pain. A win-win for your glutes and your joints!

All you need is either a bed or a yoga mat—no fancy gym required! 🛏️🧘‍♂️

Here’s your DIY glute routine in four steps:

1️⃣ Clams: Lay on your side, top knee lifts up (10 reps). Feeling the burn? That’s your glute saying hello! 👋

2️⃣ Top Leg Lowering: Drop that top leg over the bottom leg for a new twist on the burn (10 reps). Dropping it like it’s hot! 🔥

3️⃣ Straight Leg Lift: Raise that top leg, keeping it straight while you hold your body position (10 reps).

4️⃣ Hip Abduction: Extend that leg slightly back while still lying down (10 reps).

Complete all four exercises on one side, flip and repeat for the other side. Do three rounds and feel gloriously sore!

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🌀 Ryan's Weekly Obsessions January 27th-31st

​🌞 Hydro UV Sunscreen​

​🌱 Organics Chia Seeds​

​🔥 Portable Fire Pit​

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Until next time,

Ryan Lehman

Your guide to a balanced, healthy life

​www.bedownto.earth​