Down To Earth 🌎
Estimated read time: 3 minutes and 10 seconds
Happy Friday, everyone!
I hope you’re all having an amazing week!
I’m not sure what everyone’s up to this weekend, but I’ve got my first pickleball tournament and I’m also hoping to hit up Topgolf! (You can literally play Angry Birds golf there—how cool is that?!)
Okay, enough about me—let’s jump in!
- 🥣 Oatmeal: Friend or Foe?
- 🍽️ Carb Myths Busted
- 🥭 The Eye-Opening Benefits of Vitamin-C
- 🎪 Mastering the Art of Tough Conversations!
🥣 Oatmeal: Friend or Foe?
Ah, oatmeal—the wholesome breakfast staple your grandma swore by. But is it actually good for you? It depends. 🤷♂️
Here’s the deal:
➡️ Steel-cut oats = least processed, best for steady blood sugar.
➡️ Rolled oats = decent option, still takes some time to cook.
➡️ Instant oats = sugar on fast-forward. 🚀 Spikes blood sugar like a rollercoaster, leaving you hangry and tired later.
So, what’s the ultimate oatmeal hack?
1️⃣ Pick the right oats – Steel-cut is king. Rolled is a solid backup. Look for long cooking times.
2️⃣ Add protein, fat, and fiber – Nuts, seeds, Greek yogurt, and nut butter slow the blood sugar spike—no more post-breakfast crash.
3️⃣ Avoid instant packets – These are often filled with sugar and nonsense. The label should say one ingredient: OATS.
Bonus insight? Oats contain beta-glucan, which lowers cholesterol—so they are actually good for your heart ❤️ (as long as you eat the right kind).
Video Link
🍽️ Carb Myths Busted
Carbs have been villainized like the mustache-twirling bad guys of the nutrition world. 🦹♂️
But spoiler alert—not all carbs are out to ruin your waistline!
Dr. Mindy breaks it down:
👉 Bad carbs = Cause** big blood sugar spikes, making fat-burning harder. 🚀📈
👉 Good carbs = Have fiber & create small blood sugar rises, helping you burn fat faster! 🔥
🥦 Fat-Loss-Friendly Carbs
✅ Berries – Low on the glycemic index, gut-friendly, and pair well with Greek yogurt or cacao! 🍓🍫
✅ Green apples – Add nut butter or cheese to slow sugar spikes and turn it into a snack masterpiece. 🍏🥜🧀
✅ Radicchio – The ultimate bread swap that won’t leave you a soggy mess like lettuce wraps. 🌯✌️
✅ Sweet potatoes – Low glycemic and progesterone-boosting (a must for women over 40!). 🍠💃
🍫 Got a Sweet Tooth? No Problem!
🍩 Dark chocolate (70%+ cocoa) – Won’t skyrocket blood sugar & keeps cravings at bay!
🧀 Crustless cheesecake – High in good fats that slow sugar absorption.
🥄 MCT oil brownies – MCT oil actually lowers blood sugar while satisfying dessert cravings. 🤯
Video Link
🥭 The Eye-Opening Benefits of Vitamin-C
Want better blood flow to your eyes?
Vitamin C has entered the chat. 💬✨
This powerful antioxidant keeps your eye health top-notch by:
✅ Boosting circulation – Better blood flow = more oxygen & nutrients to your eyes = happier retina!
✅ Strengthening blood vessels – It helps produce collagen, which keeps those vessels strong & flexible.
✅ Protecting against oxidative stress – Light and pollution can damage your eyes, but vitamin C fights back like an antioxidant superhero! 🦸♂️
More circulation also means less risk of cataracts & macular degeneration (a.k.a. vision trouble down the road).
Video Link
🎪 Mastering the Art of Tough Conversations!
🔑 Control, Confidence, and Connection are your holy trinity in any chat, especially when tensions rise. Master these three components and watch as conversations shift from confrontational to collaborative.
1️⃣ Control Yourself: When emotions kick in, take a deep breath. No, seriously—breathe! This keeps you grounded and prevents impulsive reactions. Next time you feel defensive, say, “I can tell I’m getting defensive.” It’s like putting a little speed bump in the road of emotions.
2️⃣ Speak with Confidence: Avoid tiptoeing around words! Be assertive and clear in your communication. Say what you mean, but remember, the goal isn’t to win an argument; it’s to foster understanding. 🎤
3️⃣ Focus on Connection: Ask open-ended questions instead of making statements. Try, “What else is on your mind?” or “Tell me more,” to keep the dialogue flowing. This makes the other person feel heard and valued.
In relationships, agreements are like the glue that holds everything together.
Instead of assuming your partner knows what you want, get it all out in the open! 🤝 Talk about expectations around chores, responsibilities, or even how you handle conflicts.
When feelings of frustration bubble up, remember—sometimes, it’s better to pause than to push through a conversation. Trust me; you can take a timeout without the world crumbling! ⏱️
Podcast Link
📚 Ryan's Book Of The Week
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Ever told yourself, “I’ll start Monday”… only to find yourself elbow-deep in a bag of chips by Wednesday? Yeah, same. 😅
This book is all about making tiny, manageable changes that actually stick. No crazy overhauls. No willpower marathons. Just small, smart tweaks that add up over time.
💡 Why read it?
- Learn why your brain is basically a lazy raccoon when it comes to habits. 🦝
- Discover how to trick yourself (in a good way) into making better choices.
- Finally stop hitting snooze 12 times every morning. ⏰
If you want to be healthier, stronger, or just a little less chaotic, this book is a game-changer! 🙌
🚀 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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