Down To Earth 🌎
Estimated read time: 3 minutes and 45 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “If we take care of the moments, the years will take care of themselves.” - Maria Edgeworth
📊 Health Hack: Pre-chop your favorite veggie and put it in a glass container—you’ll eat it more if it looks snackable and ready to go.
🍽️ Recipe: Ultimate Healthy Breakfast Smoothie
|
It’s once again another Monday ☕️
Now, as I’m writing this (on a Sunday), it’s got me thinking… So many of us always dread Monday because of what feels like an infinite list of things to do.
But I want to challenge you today.
If you’re unhappy waking up on a Monday, ask yourself: why? What would a life look like where you don’t dread the Monday wake-up? 💭
To keep you accountable, reply to this email right now ✉️ and tell me what that ideal life would look like. Let’s get after it! 🚀
Finally the good stuff!
- 👀 Dare to Sleep in Contacts?
- 🏃♀️ Discover the Eco Workout Craze Taking Over!
- 🏋️♀️ How Protein Shapes Strong Bones!
- 🥬 What Bok Choy Can Do!
👀 Dare to Sleep in Contacts?
So, you’ve had a long day and dozed off with your contact lenses still in. Guilty as charged, right?
Well, before you pillow your head next time, let’s break down why you should ditch those lenses before diving into slumber.
Oxygen Deprivation: Our eyes breathe!
- While your lenses may seem cozy, they limit oxygen exposure.
- Less oxygen = Dryness & irritation. Think sandpaper instead of silky smooth! 😱
Infection Risk: Here comes the fun part (not!):
- Bacteria love a warm, moist environment—like your closed eyelids with lenses.
- Sounds like a party, but the outcome? Corneal ulcers and possible permanent vision loss. Ouch! 😩
Contact Care 101:
- No case or solution? Don’t use water! 🚫
- Tap water = Territory for nasty parasites. (Trust us, your eyes will not thank you!)
Daily Lenses Dilemma:
- Daily lenses are one and done!
- Reusing them invites protein buildup, which is like inviting unwanted guests to a party. 🦠
🎉 Actionable Tips:
- Always take out your lenses before snoozing. Your eyes will thank you! 🙏
- If you’re feeling lazy, consider vision correction options like Lasik or EVO instead!
Article Link
🏃♀️ Discover the Eco Workout Craze Taking Over!
Ever heard of plogging? It’s like jogging, but with a twist (and some trash)! 🏃♂️🧤
Started in Sweden, this eco-friendly workout combines exercise and environmental care.
Why Plogging Rocks:
- Burn More Calories: Picking up trash adds extra calories to your jog! 🏋️♀️
- Group Fun: Grab your pals for a clean-up party! 🎉
- Health Benefits: Improves your heart health and stamina. 🥳
But Wait, There’s More! 🚀
Plogging isn’t for everyone. Those with back issues might find it a bit of a pain in the… back! 😬 Plus, carrying a trash bag unevenly can lead to some wacky posture problems!
Pro Tip: Switch up your picking positions! Full squats and lunges are the way to go! 🏋️♂️
Not a Jogger? No Problem! Try These Alternatives:
- Plalking: Walking while picking up litter. Easy-peasy!🚶♀️🍂
- Pliking: Hiking or biking with a litter grabber. Go green while you sweat! 🚴♂️🌲
- Pladdling: Paddleboarding or kayaking + litter picking = an eco-friendly water workout! 🏄♀️💧
- Strawkling: Dive in while swimming or surfing! Who doesn’t want to snorkel with a purpose? 🐠🤿
Article Link
🏋️♀️ How Protein Shapes Strong Bones!
Getting enough protein isn’t just for bulking up those biceps!
It’s a superstar nutrient for maintaining and building lean mass, which includes your bones!
And guess what? Not getting enough protein can put you at risk for osteoporosis 😱
Enter the new research from Scientific Reports! 📊
🦴 Bone Mineral Density (BMD) is key here! - This measures the minerals in your bones, like calcium and magnesium. - Higher BMD = stronger bones! Lower BMD = weaker bones (and we don’t want that! 🙅♀️).
Findings:
1. For women, benefits of protein plateau at about 61 grams per day.
2. Non-Hispanic white folks peak around 135 grams per day.
But hold your horses! 🐎 Just because 61 grams helps bone health doesn’t mean it’s your magic number for optimal well-being!
👉 Many experts suggest aiming for at least 100 grams daily.
And if you’re feeling adventurous? Consider 1 gram per pound of body weight!
Article Link
🥬 What Bok Choy Can Do!
Did you know that only 10% of American adults are munching on their recommended servings of veggies? 🍅🥦
Let’s change that by diving into the crispy goodness of bok choy!
This crunchy superstar isn’t just a cute little Chinese cabbage:
- Nutritional Powerhouse: Bok choy is loaded with vitamins A & C and antioxidants like beta-carotene. 🥳
- Heart Hero: Regularly eating greens like bok choy could lower your risk of heart disease and even some cancers! 🎈
- Daily Dose of Joy: Research says munching on 100g of cruciferous veggies daily can reduce your risk of death by 10%. Say what?! 🙌
Not convinced yet? Bok choy is versatile and easy to cook with! Here are some fun ways to incorporate it into your meals:
- Immune-Boosting Broth: Add ginger, garlic, and of course, bok choy!
- Umami Tempeh Delight: Pair it with marinated tempeh and a zesty lemon squeeze. 🍋
- Crispy Rice Salad: Toss golden-brown rice with bok choy and pickled radishes for a flavor explosion! 🎇
- Vegan “Beef” Stir-Fry: Mix it with your favorite veggies and egg-free noodles for a very beefy night. 😉
Article Link
📚 Ryan's Book Of The Week |
You ever have one of those weeks where your motivation is on vacation, your focus is in witness protection, and your energy is… just not there? 😅 Yeah, welcome to the club.
This week’s book is like a pep talk and a tactical guide had a baby. It’s all about learning how to do hard things—even when you really don’t feel like it.
💡 Why read it?
- Find out how to build real mental toughness (not the fake “grind 24/7” kind).
- Learn how to keep showing up after the motivation wears off.
- Understand why the uncomfortable stuff is exactly where the growth is hiding.
Whether you're chasing fitness goals, business dreams, or just trying to drink more water and sleep 8 hours… this book helps you flip the “I can’t” switch off for good.
Starting today, challenge yourself to try at least one new healthy food or ingredient each day this week—something you've never tasted or cooked with before. Be curious, adventurous, and have fun with it!
Quick Examples:
Try dragon fruit, cook with fresh ginger, explore quinoa, or add chia seeds to your smoothie.
Here's why:
- Trying new foods boosts your nutritional variety, supporting better gut health.
- Introducing new flavors keeps healthy eating exciting, preventing boredom and cravings.
- Expanding your palate makes it easier to maintain balanced eating habits long-term.
💬 Your Turn (Reply Today!):
Reply right now and let me know which new food or ingredient you're going to try first!
🚀 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
Received this email from a friend? 🏄 Join the community and subscribe here www.bedownto.earth