Down To Earth 🌎
Estimated read time: 4 minutes and 56 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Next time, ask ‘What’s the worst that will happen?’ Then push yourself a little further than you dare.” - Audre Lorde
🍽️ Recipe: Healthy Greek Yogurt Pancakes
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Lol I had to include that image—no idea why it was recommended, but here we are.
Happy Monday, everyone!
For those of you who read last week’s edition, you’ll know I went to a hot spring—and I noticed something truly awesome while hiking up there. It was in the middle of nowhere, and when I paused for a moment, there was actual silence.
Not the kind of “silence” you get at home with cars or dogs in the background—but the kind where you can hear a needle drop. Total stillness.
So, my recommendation for this week:
Take a moment throughout your week to notice the noise around you.
We’re all so busy, but you’d be surprised how much you’re missing. The background hum of life is louder than we think.
Let’s jump in!
- 🍑 Peach Your Way to Health
- 🥤 DIY Electrolytes
- 💪 Cardio vs. Weights
- 🌿 Stinging Nettle Tea: Your New Morning Ritual!
🍑 Peach Your Way to Health
If you’re on a mission to find a low-carb fruit that’s both refreshing and potentially cancer-preventative, look no further than peaches!
Why Peaches?
- Just 58 calories and 14 grams of carbs per medium peach! 😋
- Packed with fiber (hello, gut health!) and vitamin C, peaches are a great heart buddy that can help lower cholesterol.
- But here’s the real juice: they contain antioxidants like carotenoids and caffeic acid, both of which have shown anticancer effects.
Now before you go tossing them at cancer, let’s break it down:
- Caffeic Acid - Found in peaches, olives, and coffee, its anti-cancer vibes were highlighted in a 2011 study published in Molecular and Cellular Biochemistry. ☕️✨
- Carotenoids - Hey, these powerful antioxidants were revealed to have protective properties in a 1995 study in Journal of Cellular Biochemistry. 🌈🛡️
- Breast Cancer Awareness - Did you know 13% of women will face a breast cancer diagnosis in their lifetime? 😱 A 2013 study showed that postmenopausal women munching on two or more peaches a day could slash their risk by an impressive 41%!
- Seeds to the Rescue - Even the peach seeds contain compounds to help keep tumors benign, as per a 2003 study in Biological and Pharmaceutical Bulletin. 🌱💪
Got your attention? Good! Here’s how to get those juicy benefits into your daily grind:
🍑 Fun Ways to Enjoy Peaches:
- Fresh & Simple: The classic way—just grab and gobble!
- In Salads: Toss them in a summer salad for a sweet surprise! 🥗
- Desserts Galore: Peach cobbler, anyone? Or how about caramelized baked peaches? 🎉
- Smoothies & Snacks: Whip up a peach smoothie or try peach salsa for that extra zing! 🍹
- Canned Convenience: Good news—canned peaches pack the same nutritional punch as fresh ones. 🌟
Article Link
🥤 DIY Electrolytes
Are you tired of drinking your hydration from a neon bottle?
🏃♂️ Want something that’s both delicious and doesn’t come with a side of sugar rush?
Meet Switchel — aka “nature’s Gatorade.”
Why Switchel, you ask?
Because this drink is more than just trendy; it’s been keeping farmers hydrated since the good old days. 🌾
So, what’s in this magical potion?
Only six simple pantry staples:
1. Apple cider vinegar: The OG health hack! Supports digestion and packs a probiotic punch.
2. Lemon juice: Hello, vitamin C and antioxidants! 🚀 Keeps your immune system in shape.
3. Maple syrup: A natural sweetener with minerals like manganese and zinc (no sugar crashes here). 🍁
4. Grated ginger: The spicy hero that fights inflammation and soothes your tummy.
5. Sea salt: Essential for hydration and muscle balance, especially post-sweat session. 💧
6. Water: Duh! The ultimate refresher that your body craves.
DIY Switchel Recipe:
1. Boil 1 cup of peeled ginger in 6 cups of water for 20 minutes.
2. Mix half a cup each of lemon juice, apple cider vinegar, and maple syrup in a jar.
3. Strain your ginger water and add it to the jar.
4. For an extra twist, top with sparkling water or mint! 🌿
Health Benefits Breakdown:
- Hydration Hero: Electrolytes from that sea salt keep your body functioning like a well-oiled machine.
- Gut Buddy: The tang of apple cider vinegar and ginger is like a hug for your digestive track.
- Immunity Boost: Lemon juice joins the antioxidant squad to help your body fight off the nasties.
Article Link
💪 Cardio vs. Weights
Ever wondered whether cardio or strength training should kick off your workout? 🤔
Today, we’re diving into some wacky science to help you choose your workout warm-up like a champ!
Research Says: Weights First!
A recent study in the Journal of Exercise Science and Fitness examined 46 men with a focus on their exercise habits. 📚
Participants were split into three groups:
- Control Group: No sweat, no gains! 🚫
- CRE Group: Weights first 💪
- CER Group: Cardio first 🏃
The Juice: Results! 🍏
Here’s what they found:
- No Change: The couch potatoes (control) saw zero results. Shocking, right? 🙈
- Impressive Gains: Both the CRE and CER groups improved their body composition, muscle strength, VO2 max (that’s your endurance), and even bone density! 🦴
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CRE Group Wins! 🎉 Those who pumped iron before hitting the treadmill had better results:
- Significant muscular strength 💥
- A noticeable reduction in body fat 🎯
Why Are We Weighing In?
The magic of weights first lies in reducing muscle fatigue. When you do cardio early, your muscles can feel like soggy spaghetti by the time it’s lifting time! 🍝
Take Action! 🏃♀️
- Lift First: To maximize gains, start with strength training. Trust the science—weights rule! ⚖️
- Cardio Is Still Cool: If you adore your 10-15 minutes of treadmill time, keep it! Just know it might cozy up your strength gains. 💤
- Find Your Flow: Ultimately, listen to your body. If you feel great doing cardio first, roll with it! It’s still beneficial. 🥳
Article Link
🌿 Stinging Nettle Tea: Your New Morning Ritual!
What’s the buzz about nettle tea?
- Banish Bloating & Puffiness:
This magical brew acts as a mild diuretic.
Translation? It helps reduce water retention by making you… you know… visit the loo more often. 🚽 Bye-bye, puffy feeling!
- Gut Health Goodness:
Filled with minerals like magnesium, it helps relax your gut muscles.
Less tension = less bloating! 🎉
- Caffeine-Free Comfort:
Enjoy this soothing tea any time! 🌙
No jitters, no late-night dance parties with caffeine—just serenity.
- Hydration Station:
Start your day with a big mug of nettle tea!
The warm, inviting cup prepares your stomach for breakfast like a morning huddle. 🥣
Nettle Tea Nutrition 101:
Here’s what you gain with every sip:
- Rich in minerals: Iron, magnesium, zinc, and more!
- Natural antihistamine: Helps kick seasonal allergies to the curb. 🤧
- Detoxifying & anti-inflammatory: Your liver and skin will thank you! 🌟
- Vitamin A & C loaded: Fight off those pesky free radicals!
- Hormonal harmony: Supports hormonal health and keeps pesky DHT at bay.
DIY: How to Make Your Own Nettle Tea
Dreaming of frolicking in a field of nettles? 🏞️
Just remember to … wear gloves!
- Gather fresh nettles (they grow EVERYWHERE!).
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Choose your adventure:
- Option A: Boil a cup of nettles in two cups of water.
- Option B: Let them air dry, then steep with boiling water when you’re ready!
Article Link
📚 Ryan's Book Of The Week |
Be honest — when’s the last time you “rested” but still felt tired afterward? 😴
(If you just thought about that one weekend where you binge-watched 12 episodes of a show and somehow felt more drained... this one’s for you.)
This week’s book is about why most of us suck at resting — and what to do about it. Spoiler: it’s not just about sleep.
💡 Why read it?
- Discover the 7 types of rest (yes, there are that many).
- Learn why you still feel exhausted even if you're “doing nothing.”
- Get actionable tips to restore your energy without needing a full vacation.
It's like a permission slip to stop hustling for a minute — and actually recharge.
🚀 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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