Down To Earth 🌎

Estimated read time: 3 minutes and 32 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “By being yourself, you put something wonderful in the world that was not there before.” - Edwin Elliot ​ 📊 Health Hack: Keep a spoon in the freezer and press it under your eyes in the morning—reduces puffiness and wakes up your face fast. ​ 🍽️ Recipe: Instant Pot Spaghetti and Turkey Meatballs​

Heyo!

Welcome back to another incredible edition of Down To Earth on this fine Wednesday.

Why is today so incredible, you ask?

Well, it’s because—for the past five years—I haven’t owned a toaster. But a friend recently gave me theirs, and I’ve never been more excited to make toast. (It’s the little things, am I right?)

Alsoooo — our Waking Up With Purpose Challenge kicks off next week! If you’ve been wanting to start waking up early and have a crew to keep you motivated, this is your moment.

Check out our community section below for more details 👇

Let’s dive in!

• ✨ Lavender Unleashed
• 🥣 Fiber Frenzy
• 🍇 Meet the Goji Berry
• 🍊 How One Fruit Can Lift Your Mood!
• 🚀🚀🚀 Join Our Community!

✨ Lavender Unleashed

Did you know that the name “lavender” comes from the Latin word lavare meaning “to wash”? 🚿

For centuries, lavender has been a go-to for its calming and cleansing properties.

Here’s how to harness this magical plant in your life:

1. Sleep Like a Baby: 💤
   • Lavender oil can help you relax and improve sleep quality.
   • Mix 5-6 drops in water and mist your pillows.
   • Alternatively, dab 2 drops onto each side of your pillow.
2. Relaxation Station: 🛁
   • Need a bath? Add 10-15 drops of lavender oil for ultimate chill!
   • Bonus: Add Epsom salts to relieve sore muscles. 💪
3. Room Freshener & Focus Booster: 🌸
   • Diffuse lavender to boost mood and concentration.
   • Want to get creative? Combine 6-7 drops with water in a bowl near a radiator.
4. Scented Serenity: 💧
   • Create your own perfume by diluting lavender oil in a carrier oil, and apply to your wrists or behind your ears.
5. Glorious Hair & Skin: 💇‍♀️
   • Dandruff? Mix 7-8 drops in water and spritz your scalp. Bye-bye, flakes!
   • For acne, just add 1 drop to your night cream for clearer skin.
6. Headache Helper: 🤕
   • Massage diluted lavender oil on your temples to relieve headaches.

​Article Link​

🥣 Fiber Frenzy

Getting enough fiber is like hitting the health jackpot! 🎰

Why is fiber important, you ask?

1. Digestive Health 🥳: It keeps things moving, ensuring a smooth ride for your digestive system.
   • Think: NO constipation! That’s the goal, folks!
2. Heart Health ❤️: Fiber helps lower cholesterol levels.
   • More fiber = happy heart!
3. Blood Sugar Regulation 📉: It helps keep blood sugar levels stable.
   • No more rollercoaster rides!

But here’s the kicker—95% of Americans aren’t getting enough! 😱

How to up your fiber game? - Aim for about 30 grams a day.

• A great start? High-fiber breakfast cereals!
• Some can have 9 grams per serving. 👊

But, not all cereals are cereal-ously good. Check these tips:

• Look for at least 5 grams of fiber per serving.
• Beware of sneaky added sugars! 😳

​Article Link​

🍇 Meet the Goji Berry

Did you know that around 4 out of 10 people in the U.S. will be diagnosed with cancer at some point in their lives? 😱

But here’s some berry good news: Enter the goji berry! 🌟

This small, vibrant fruit may pack a punch in the fight against cancer—without extra calories and minus the giant fruit bowl!

So, why should you care about these little berries?

1. Fiber Alert!
   • Five tablespoons of dried goji berries give you 3.64 mg of fiber!
   • A 2023 study says more fiber = fewer risks for gastric and colorectal cancers. That’s right! Your gut will thank you. 🙌
2. Vitamin A on Standby!
   • With a whopping 7,500 IU of vitamin A in those same five tablespoons, you get inflammation-busting benefits!
   • This helps reduce oxidative stress, which can be a sneaky contributor to cancer.
3. Antioxidants to the Rescue!
   • Goji berries contain bioactive compounds that can help shield you from cancer.
   • Studies show potential effects against oral and even breast cancer cells! 💥

How to add goji berries to your life?

• Toss them in your cereal or salads.
• Mix them into homemade trail mix or creamy yogurt.
• Sneak in a handful as a snack right out of the package!

​Article Link​

🍊 How One Fruit Can Lift Your Mood!

Did you know that munching on an orange a day could lower your risk of depression by a whopping 20%? 🍊✨

Thanks to some brainy studies published in Microbiome, citrus fruits like oranges & grapefruits might just be your new mood-boosting buddies!

What’s the scoop? 🤔 Here’s a juicy breakdown:

1. Gut Bacteria Galore: Your belly is home to trillions of bacteria! 🌍 These little critters are not just great at helping you digest that pizza; they also play a sneaky role in regulating your emotions.
2. Meet F. prausnitzii: This fancy-sounding bacterium is a superstar when it comes to gut health. 🌟 The more you have, the better your mental well-being. Low levels? Not so great—linked to higher depression rates!
3. Citrus Connection: Eating at least one medium orange a day upped participants’ levels of F. prausnitzii. 🥳 Those who skipped citrus? They missed out on this gut guardian!

So, while eating an orange isn’t a one-size-fits-all cure for depression, it’s a sweet step! 🍬 With 70% of people not fully responding to antidepressants, a citrus snack might just give your gut (and mood) the pick-me-up it needs.

​Article Link​

🚀 Join Our Community!

Tired of promising yourself you'll get healthier, only to slip back into old routines when life gets busy? You're not alone—so why tackle it alone?

Here’s what you’ll get when you join:

✅ Real Connections: Create true connection with people who actually get it.
✅ Ask + Get Feedback: Share questions, ideas, or that weird supplement you found on TikTok.
✅ Stay Accountable: Join group challenges that’ll make daily healthy habits actually stick.
✅ Build Momentum: No more starting over—just steady progress, with a squad.

(you’ve got nothing to lose—it takes less than a minute)

✨ Join Today ✨

📚 Ryan's Book Of The Week

So, quick question: when’s the last time you were kind to yourself without earning it first?

This week’s book is a beautiful little nudge to stop tying your worth to productivity, and start showing up for yourself with the same kindness you show everyone else.

💡 Why read it?

• Learn how to actually practice self-compassion (not just take bubble baths).
• Ditch that voice in your head that says “do more or you’re lazy.”
• Get gentle reminders that resting is not quitting.

This book isn’t about fixing yourself. It’s about finally seeing you’re not broken.

📖 Radical Compassion by Tara Brach

🚀 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​