Down To Earth 🌎
Estimated read time: 3 minutes and 55 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: "Luck is what happens when preparation meets opportunity." - Seneca
📊 Health Hack: Put your feet in warm water with Epsom salt while watching Netflix—eases muscle tension, improves sleep, and feels like a mini spa.
🍽️ Recipe: Nutty chicken satay strips
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Folks, it’s another beautiful Monday 🌞
Okay, so this might sound strange—it definitely was for me—but I think I might be acting in a short film soon.
No, I’ve never done any acting.
No, it has nothing to do with health or wellness (it’s actually a pirate movie for a friend).
So yeah… life is weird sometimes. 😂
I’m sharing this because I want to challenge you this week.
Say yes to opportunities you’d normally pass up. Step outside your comfort zone—life’s too short to play it safe.
You never know what could come from just going for it. 💥
Let’s dive in!
- 🥳 Drive-Thru Delights
- 🌙 It’s All in Your Sleep Position!
- 🌟 Unlocking the Fountain of Youth
- 🌌 Decoding the Invisible
- 🚀🚀🚀 Join Our Community!
🥳 Drive-Thru Delights
Feeling rushed and think fast food is your only option?
Hold on a minute! 🛑
There are healthy choices hiding in plain sight!
Dietitian Lauren Manaker suggests focusing on balance—look for meals that combine protein, whole grains, and delightful fruits or veggies! 🍳✨
Here are some dietitian-approved options to consider for your next drive-thru adventure:
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Starbucks Spinach, Feta & Egg White Wrap
- A low-calorie powerhouse packed with whole grains and protein.
- Pair it with a latte (no added sugars) for added nutrients! ☕️🥗
-
Panera Bread Garden Avo & Egg White Sandwich
- A multigrain delight!
- Loaded with fiber from veggies and heart-healthy fats from avocado. 🥑💚
-
McDonald’s Egg McMuffin (Skip the Bacon!)
- Offers good protein and essential carbs.
- Ditching the bacon cuts excess saturated fat. 🚫🥓
-
Dunkin’ Egg & Cheese
- Contains 14g of protein—hello satisfaction!
- Pair it with a skim milk latte for extra protein power. 🥛
Expert Tips for Drive-Thru Success:
- Skip items with high saturated fats (think greasy griddle eggs). 🥴
- Beware of sneaky sodium! High levels can stress your heart. 🫀
- Load up on vegetables! Aim for 2-3 cups a day—breakfast is a great start! 🥦
Article Link
🌙 It’s All in Your Sleep Position!
Did you know that your sleep position could be your secret weapon for longevity? 😴✨
Here’s the scoop: sleep positions actually play a major role in your health and well-being!
🥇 The Winner: Left Side Sleeping
- Brain Health: Sleeping on your left helps clear out the brain’s waste! Imagine it’s like giving your brain a good scrub-a-dub-dub! 🧠💧
- Digestion Delight: Left-side sleeping makes food travel more smoothly through your digestive system, reducing heartburn and acid reflux. Think of it as a VIP express lane for your dinner! 🍽️🚀
- Spine Support: It can ease spinal pressure, especially if you use a second pillow between your knees for that extra cozy support. 🛏️💖
🥈 Second Place: Back Sleeping
- Spreads weight evenly, reducing pressure on your spine and joints. Perfect for recovery mode—just tuck a pillow under your knees for added comfort! 🙌🛌
- But beware! If you snore or have sleep apnea, this position isn’t your best buddy. 🤭🚫
🥱 The Sleep Position to Avoid: Stomach Sleeping
- This position is like a bad blind date! It can strain your neck and spine, leading to discomfort. If you must, use a very flat pillow to minimize tension. 😬❌
Key Takeaways:
- Sleep on your left side to support brain health and digestion—plus it’s comfy!
- Back sleeping is good too, but not if you snore.
- Avoid stomach sleeping to reduce strain—your spine will thank you later!
Article Link
🌟 Unlocking the Fountain of Youth
Getting older doesn’t mean you have to look or feel old! Just because the media shows older folks with canes and ghost-like appearances doesn’t mean it’s reality.
💪 Muscle Change is Normal:
- Starting in your 30s, muscle mass begins to decline.
- For women, menopause can speed up muscle loss—yikes!
So what does that mean? You might be at greater risk of falls and injuries.
But hold on a moment! 🛑
🚴 Age-Defying Workout Wisdom:
New research drops a bombshell: older adults might actually recover faster after workouts than younger ones!
- A study analyzed 36 studies with 389 younger adults and 390 older adults.
- Guess what? Older adults reported two-thirds less muscle soreness after 48 hours and had 28% lower muscle damage markers.
Dr. Lawrence Hayes says, “This challenges the belief that aging muscles need more time to recover.”
So put down those canes and pick up those dumbbells! 🏋️♂️
🤔 What’s the Takeaway?
- Get Moving! Aim for 150 minutes of activity each week.
- Strength Train Twice a Week: Don’t skimp on the weights; you’ll thank yourself later!
- Find Your Fun: Enjoyment means you’ll stick with it! 🎉
But be cautious! 🚧
- Jumping into high-intensity workouts without a warm-up can lead to injuries.
- Ramp up your intensity slowly—soreness doesn’t guarantee success!
Article Link
🌌 Decoding the Invisible
Electromagnetic Fields (EMFs) are the invisible forces buzzing around us.
They come from power lines, household appliances, and your beloved gadgets!
Low-frequency EMFs (like those from power lines) are generally deemed safe.
However, there’s a lot of debate over radio frequency EMFs from cell phones and Wi-Fi
🎩 The Wacky World of EMF Protection
With a surge of products claiming to block radiation (hello, silver fiber undies!), it’s hard to tell what actually works vs. what’s just a shiny paperweight 🤦♂️
Will Cole, a functional medicine practitioner, says, “Let’s walk a middle path!” and shares some nifty tips:
1. Leave your phone outside the bedroom when you sleep 💤
2. Flip that Wi-Fi switch off at night
3. Use your laptop’s Ethernet connection instead of Wi-Fi
🦠 A Warning from the Animal Kingdom
Recent studies on lab animals hint that cell phone radiation might be linked to cancer. This has sparked calls for governments to reassess radiation limits.
📵 Practical Tips to Stay Healthy
The International Commission on the Biological Effects of Electromagnetic Fields (ICBE-EMF) recommends:
- Avoiding keeping your phone in your pocket
- Opting for landlines
- Switching your phone to airplane mode when not in use
(lol reading those out loud seems impossible)
Article Link
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)
📚 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.
🚀 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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