Down To Earth 🌎
Estimated read time: 4 minutes and 34 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” - Joshua J. Marine
📊 Health Hack: Eat dinner off a smaller plate — classic brain trick that helps you eat less without counting a single calorie.
🍽️ Recipe: Healthy Turkey Shepherd’s Pie Recipe
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Happy Holidays (for those in the US)!
It’s a beautiful weekend—at least here in Seattle—and I’ve been soaking up the sun while getting in a solid amount of spike ball (yes, not pickleball for once!).
Lately, I’ve been experimenting with eating my last meal later versus earlier in the day, and it’s honestly surprising how much it’s impacted my sleep.
So, my one recommendation this week: try your own mini experiment. Shift your dinner time earlier or later, and pay attention to how it affects your sleep quality. You might be surprised too.
Let’s jump in!
- 🤔 Your Phone Is Filthier Than You Think!
- 😄 The Power of a Smile!
- 🧼 Is Your Cleaning Routine Just a Lie?
- 🥣 Cereal Conspiracy
🤔 Your Phone Is Filthier Than You Think!
You might want to put down that phone for a second, because you’re holding a mini petri dish! 🤢
Did you know? Your phone is 10 times dirtier than a toilet seat! 🚽
Quoting Dr. Toral Vaidya, our dermatological superhero:
“Phones are in constant contact with our hands, faces, and various surfaces.”
This means they’re a paradise for microbes!
Now, let’s talk skin and those unwanted breakouts. Here’s the juicy scoop: 💦
Acne loves company; it’s a multifactorial condition!
Factors include:
1. Excess sebum (aka oil)
2. Inflammation
3. Hormones
4. Genetics
5. Environmental Trigger (We’re looking at you, dirty phone!) 🤨
Dr. Julia Carroll reminds us, if your skin is in good shape, your barrier kicks in to protect you. But, if your skin’s barrier is like Swiss cheese due to conditions like eczema or rosacea, then your phone could exacerbate existing issues! 🧀
So, what’s a savvy skin warrior to do? Here are your actionable tips: 🛡️
- Wash your face twice a day!
This kicks dirt and nasties to the curb.
- Clean your phone regularly!
Dr. Woodruff recommends alcohol wipes—just check your phone’s cleaning guidelines first.
- Keep those hands squeaky clean!
You’re likely touching your face 50 times an hour—yikes! 👐
Article Link
😄 The Power of a Smile!
Here’s a smile-tastic idea: practice smiling more!
But wait…why is smiling such a big deal?
When you smile, your brain gets the memo that you’re feeling okay — thanks to the facial feedback hypothesis. 🧠✨
This “little twist of your lips” releases feel-good neurotransmitters like dopamine and serotonin. 🎉 More smiles = more feels!
And it’s not just about you!
A genuine grin can make you appear trustworthy and approachable. People are drawn to those smiley vibes!
Ready to dive into the science of smiling and rack up practical tips?
Here are 12 super simple smile exercises to get you grinning with confidence!
- Face Scan: Check in with your face. What’s it doing? Tension? Unclench that jaw! 🕵️♂️
- Soft Smiles While Chores: Try smiling while brushing your teeth. Your face will get the hang of it! 🪄
- Think of Joy: Let a smile arise from warm memories — your pup, a hilarious joke, whatever warms your heart! 💖
- Smile with Your Eyes: Crinkle those peepers! It’s all about genuine connection. 👀
- Mirror Mirror: Mimic someone else’s smile to build rapport. Smile contagion is real! 🤗
- Aura of Positivity: Pair smiling with daily habits — saying “thank you” or picking up the phone. Easy-peasy! 📞
- Posture Power: Stand tall! An open chest and relaxed shoulders help unleash that smile feeling. 🚶♀️🌈
- Claim Your Smile: Smile when you want, not because you should. Reclaim that joyous expression! 💪
- Face Yoga: Stretch your facial muscles! Grin wide, puff those cheeks, and shake it out! 🎭
- Laugh It Up: Watch a funny clip or read a hilarious text. Laughter is the cousin of smiling! 😂
- Make Someone Else Smile: Sharing joy is contagious. Light someone up — then bask in the afterglow! 💫
- Ground Yourself: If feeling anxious, gently smile and breathe deeply. Your nerves will thank you. 🌬️💙
Article Link
🧼 Is Your Cleaning Routine Just a Lie?
Cleaning isn’t just about making your home sparkle; it’s a shield against germs! 🛡️
The kitchen sink is basically a bacteria buffet for grime, dust, and debris. If you think just rinsing dishes is enough, think again! Here’s the germy scoop:
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Neglecting the Sink:
- We wash our hands and dishes here.
- But we overlook the invisible bacteria raising a family in the sink. 🦠
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The Biofilm Situation:
- Biofilm is a sneaky layer formed by microbes snuggling up together. 😱
- These slimy buggers create a protective layer, allowing them to thrive and multiply on surfaces.
-
Why You Need Probiotics:
- Use a cleaner with probiotics to combat that biofilm!
- These “good guys” act like undercover cops, breaking up the party of germs!
Actionable Tip: Next time you clean your kitchen sink, make sure you’re scrubbing the drain too!
But wait, there’s more!
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The Sponge Dilemma:
- Most people simply rinse their sponges and call it a day. 🚫
- Spoiler alert: your sponge is a breeding ground for bacteria!
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Microwave MAGIC:
- Microwaving your damp sponge for 1-2 minutes zaps the nasties (make sure it’s metal-free!).
- Alternatively, toss it in the dishwasher on a hot wash.
Article Link
🥣 Cereal Conspiracy
Ah, cereal—the magical breakfast that transforms our mornings into adventures! 🥣 But hold onto your milk! The cereal aisle isn’t just a place where whole grains and fruit live happily ever after. It’s more like a land of sugar-coated traps! 🎠
- Cereal Marketing Magic
Since the 1960s, mascots like Lucky the Leprechaun and Tony the Tiger have mesmerized kiddos into begging for sugary cereals.
A study found that when ads target kids, parents tend to stock up on these sweet temptations, turning their homes into sugar buffets! 🍬
- The Grim Reality of Sugary Cereal
Recent research reveals that new cereals (2010-2023) are bursting with sugar, sodium, and fat—but where’s the fiber and protein?
One bowl may max out 45% of a child’s daily added sugar limit. That’s a sugary slap in the face! 🍭👋
- Ultra-Processed Predicament
These sweet treats fit the bill as ultra-processed foods—those delightful but dangerous options!
As data shows, every 10% increase in ultra-processed foods might hike death risk by 3%. Yikes! 😱
- Nostalgia-Nurturing Nutrition
Food marketing can sculpt our choices from childhood, planting the seeds of brand loyalty that last into adulthood.
Remember, just because Pikachu is holding a burger doesn’t mean it’s a good idea to chow down!
💡Actionable Tips:
- Choose Wisely: Opt for cereals with whole grains, high fiber, and low sugar. European brands tend to be less sugary—consider exploring those!
- Limit Ultra-Processed Foods: Strive for a balance! Challenge yourself to replace fast food and sugary snacks with whole foods. Snack on fruits, nuts, or homemade popcorn instead! 🍿
Article Link
📚 Ryan's Book Of The Week |
Okay, sounds dramatic, but: what if you’ve been breathing wrong your whole life? 👃😮💨
This week’s book will mess with your head in the best way. It dives into how your breath affects everything — your sleep, your energy, your focus, even your mood. And best of all? You already have everything you need to fix it.
💡 Why read it?
- Learn how small breathing tweaks can boost your health big time.
- Discover why mouth breathing is lowkey wrecking your energy.
- Get simple, science-backed tools to feel calmer, clearer, and stronger.
It’s weirdly fascinating, instantly usable, and might just change how you breathe forever (in a good way).
🚀 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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