Down To Earth 🌎
Estimated read time: 3 minutes and 23 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon
📊 Did you know?: Laughter can boost your immune system and reduce stress, making it a natural mood booster!
🍽️ Recipe: Crispy Baked Sesame Tofu – Tofu coated in sesame seeds and baked to crispy perfection.
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Monday is here!
I just know this is going to be a great week for all of us (trust me, I can tell 😉).
Over the weekend, while sipping a moroccan tea at a coffee shop, I listened to one of Jay Shetty's podcasts. I absolutely loved it, so I wanted to pass along the link:
6 Habits to Boost Focus & Concentration By 48 Percent
Let's dive in:
- 🧹 Cleanse Your Cells & Boost Energy
- 🚀 Bye Bye, Tight Hammies!
- 🦷 Brighten Your Smile with Two Simple Ingredients!
- 🧠 Bye Bye, Brain Fog
🧹 Cleanse Your Cells & Boost Energy
Ever heard of autophagy? 🤔
This buzzword isn’t just for fancy science channels!
When you compress your feeding window to 6-8 hours, autophagy kicks into gear—cleansing your body by “eating” damaged cells. 💪
To get that cellular cleanup party started:
- Time-restricted eating is your new BFF! Aim for an eating window that fits your lifestyle. ⏰
- If you’re super stressed or trying to build muscle, stick to a 10-hour window to get your protein in.
- Consider a low-carb, high-fat diet to ramp up your body’s ability to enter ketosis, where it uses fat as fuel. ⚡️
Oh, and here’s a fun nugget: ketosis can help repair your brain! 🧠 Who knew going without food could be so brainy?
For the win:
- Start today by trying intermittent fasting—perhaps skip breakfast and see how you feel! ☕️
- Incorporate healthy fats into your meals to keep you satisfied and energetic! 🥑
Video Link
🚀 Bye Bye, Tight Hammies!
Chronic tight hamstrings? 😩 You’re probably stretching them all wrong!
Did you know that sciatic nerve tightness might be the real culprit? 🤯 That’s right!
When the sciatic nerve gets tight, it mimics hamstring tightness, and guess what—stretching it just makes it worse! Yikes! 🙈
Instead of the usual routine, say hello to nerve flossing! 🧘♂️
Here’s the scoop on how to do it:
1️⃣ Lie on your back and bend your knees up, just like you would for a hamstring stretch.
2️⃣ Grab your thigh and get ready for some head and leg coordination—we’re not talking a dance audition here! 🤖
3️⃣ Move your leg and head together:
- Leg down, head up! - Head down, leg up!
Keep it smooth, and don’t force anything—it should feel more weird than stretchy! 🤪
4️⃣ Aim for 10 reps or 30 seconds of this funky flossing exercise. Repeat 4-5 times per day and wave goodbye to that tightness! ✌️
Your hamstrings and sciatic nerve are going to thank you! 🙌 And remember, if you feel any extra pain, skip it and consult a pro.
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🦷 Brighten Your Smile with Two Simple Ingredients!
Want a dazzling smile without spending a fortune at the dentist? 💰✨
You can whiten your teeth at home with just two ingredients: baking soda and hydrogen peroxide!
1️⃣ Combine 1 teaspoon of baking soda with 3 drops of 3% hydrogen peroxide and 8 drops of water. Mix it up like a science experiment gone right! 🧪
2️⃣ Use this paste to gently brush your teeth for 1-2 minutes, being sure to hit both the outside and inside surfaces. This will help scrub away stains from your favorite beverages—like that morning coffee or red wine that won’t let you forget it! ☕🍷
3️⃣ Rinse your mouth thoroughly afterward, and aim to do this 2-3 times a week for maximum brightness! Your teeth do not need an extreme makeover, just some gentle TLC! 🌟
And while you’re working on that shiny smile, consider oil pulling (an ancient practice that involves swishing oil in the mouth) with coconut oil for 10-20 minutes to reduce bacteria and freshen your breath!
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🧠 Bye Bye, Brain Fog
First up on our brain-boosting menu: fatty fish! 🐟
Enjoy wild salmon, cod, and sardines for omega-3s that help keep your brain sharp.
Don’t forget, make sure they’re from clean waters to dodge heavy metals!
Next, let’s sweeten the deal with dark chocolate (70-80% cocoa, please!). 🍫 It’s not just delicious; it supports brain health too.
Throw in some leafy greens and blueberries—because who doesn’t want to munch on a brain superfood? 🥬🫐 Get that smoothie game going!
But wait, there’s a no-no list! 🚫
Skip high-mercury fish like swordfish and albacore tuna.
Mercury messes with your brain friendships—those messenger neurons need a clean canvas!
Also, let’s dial down the alcohol—no more than 1 drink a night, and it might be wise to take a whole week off here and there! 🍷
Last but not least, refined sugar is not your friend. 🚫 Sweet things might seem nice, but overdoing sugar can lead to double the dementia risks.
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🌀 Ryan's Weekly Obsessions
January 27th-31st
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth