Down To Earth 🌎

Estimated read time: 4 minutes and 26 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “The future is not something we enter. The future is something we create.” - Leonard I. Sweet ​ 📊 Health Hack: Eat dinner off a smaller plate — classic brain trick that helps you eat less without counting a single calorie. ​ 🍽️ Recipe: Healthy Rice Cooker Garlic Shrimp with Chorizo​

Booya! It’s Friday and you know what that means — cheers to the freakin’ weekend! 🥂

Okay, so I noticed this in the car the other day and I’m not sure if anyone else has realized this… but sometimes when I’m driving, I like to talk to ChatGPT.

Usually, I’ll ask it random questions or try to learn some interesting facts about whatever’s been bouncing around in my brain. You can switch on voice mode, so it’s basically like having a conversation.

But here’s the problem: sometimes GPT talks forever, and the only way to move on is to interrupt it.

It feels rude, but I’ve been doing it just to keep our convo on track.

Now my only worry is… am I training myself to interrupt real human conversations too? 👀

Let’s dive in!

• ✨ Why Are Artichokes the New Superstars
• 🐶 Want a Health Boost?
• ⚡ Unleash Your Inner Cheerleader
• 🌜 Morning Vs Night Showering

✨ Why Are Artichokes the New Superstars

Forget what you know about antioxidants! You may think of blueberries as the reigning champ, but there’s a surprising challenger in town: artichokes! 🥳

Why should you care? 🤔 Here are some super reasons to add artichokes to your plate:

1. Antioxidant Powerhouse: They boast more antioxidants than blueberries!
   • Why? They contain chlorogenic acid, which helps neutralize those nasty free radicals that can lead to chronic diseases. 🦠
2. Protein Punch: Who knew? A single artichoke packs almost 5 grams of protein! 💪
   • This veggie is a fantastic source for fueling your body without meat.
3. Fiber Tastic: Meet inulin, the magical fiber that can help improve digestive health and keep you feeling full. 👌
   • Plus, it has a reputation for making your poop magical (read: regular)! 🚽✨
4. Sleep Supporter: Just one medium artichoke brings in 77 mg of magnesium—that’s 18% of your daily needs! 😴
   • This mineral helps relax your muscles and promotes better sleep. Bye-bye, insomnia! 🌙

Cooking Tips to Maximize Benefits:

• Steam or Boil: These methods boost the antioxidant levels—just don’t forget the trade-off with flavonoids! 🍲
• Roast to caramelize those babies for a flavorful treat! 🔥
• Raw artichokes add a crunchy twist to your salads! 🥗

Ways to Enjoy:

• Pickled artichokes in your next salad.
• Steamed with a sprinkle of lemon juice for a simple side dish.

​Article Link​

🐶 Want a Health Boost?

If you have a furry friend, you know they can light up your life!

But did you know they can also light up your fitness routine? 🌞

A recent survey by ASICS found that our four-legged pals are basically the personal trainers we never knew we needed!

Here are some crazy facts:

1. 69% of dog owners say their dogs are their primary motivation to exercise.
2. A whopping 40% are more inspired by their dogs to get moving than by anyone else, including personal trainers or fitness influencers! 🏋️‍♂️
3. Dog owners typically hit the physical activity guidelines with an average of 240 minutes a week of exercise. 🕒
4. 80% of owners reported feeling less stressed after exercising with their pups. 🌈
5. 85% noticed that working out with their dogs boosts their mental wellbeing and mood. 😄
6. On average, dog owners have a 20% higher mental wellbeing score compared to non-dog owners.

This is a prime example of why sometimes our pups really are our best friends. They encourage us to step outside, breathe in some fresh air, and enjoy the great outdoors.🌳

​Article Link​

⚡ Unleash Your Inner Cheerleader

Ever had that voice in your head that sounds suspiciously like a grumpy old man? 🧓

That’s your Inner Critic—the sneaky little guy that pops up and throws negative thoughts your way:
“You can’t do that!”
“Look at you, what a mess!”

But fear not! Here are some fun steps to identify this sneaky voice before it starts echoing in your head like a bad karaoke rendition. 🎤

1. Pay Attention to Your Thoughts 🕵️‍♂️
   Treat your mind like a reality show!
   What comments do you hear?
   Jot them down to spot patterns!
2. Recognize Triggers ⚡
   Notice when this voice pipes up.
   Is it during stressful times?
   When you’re trying something new?
   This is your Inner Critic throwing a tantrum!
3. Challenge Those Thoughts! 🤔
   Punch back with positivity!
   For every negative voice, tell yourself something uplifting.
   “I might stumble, but I’m still learning!”
4. Talk to Your Inner Critic 💬
   Yes, you read that right!
   Have a chat with this voice like it’s your quirky friend.
   Ask, “What’s your problem?”
   Often, it’s more talk than bite!
5. Be Kind to Yourself ❤️
   This critic was probably formed during your childhood-like a bad haircut!
   Give yourself the grace you’d offer a friend who’s struggling.

Why It Matters:

Understanding your Inner Critic is more than just a fun game; it’s a key step in building self-compassion and resilience. When you recognize these negative thoughts, you can take charge and create a better narrative for your life!

​Article Link​

🌜 Morning Vs Night Showering

Are you Team Morning or Team Night when it comes to your shower routine? 🤔

Recent trends show that 42% of adults prefer starting their day with a refreshing rinse, while 25% opt for a bedtime wash. But who really wins this cleanliness contest?

Let’s dive into the details!

1. What’s So Great About Showering?
   • Bye-bye grime! Daily showers help remove dirt, sweat, and those pesky dead skin cells.
   • They keep bacteria at bay, which means fewer infections and less body odor—win-win! 🙌
   • Want clear skin? Regular showers can help keep your pores unclogged and reduce breakouts.
2. Mental Health Matters!
   • Did you know that showering can boost your mood?
   • It releases those marvelous mood-boosting hormones, eases muscle tension, and calms your nerves.
   • Let’s face it: feeling squeaky clean can significantly boost your self-esteem. 🌟
3. The Case for Showering at Night
   • If you’re a night owl, scrubbing off the day’s grime helps you unwind before bed. 💤
   • But beware! Your skin still sweats overnight—even in your coolest room!
   • This creates a microbial buffet on your sheets, where dead skin (a.k.a. your skin’s after-party leftovers) can attract dust mites! 😱
4. Morning Shower Benefits
   • A morning rinse cleans off those “night-acquired” microbes, putting you in fresh clothes!
   • It might just help you smell better longer during the day. 🌞
5. The Ultimate Sheet Rule
   • Whether you shower at dawn or dusk, keep your sheets fresh!
   • The Sleep Foundation recommends washing your linens at least once a week.
   • Got pets? 😂 Wash those every 3-4 days.
   • Allergy sufferers? More frequent washes may do wonders! 🌿

​Article Link​

📚 Ryan's Book Of The Week

If you’ve ever forced yourself through a workout you hated just because you “should,” this one’s for you. 🙃

This week’s book is about reclaiming movement as something that feels good—not something you suffer through. It dives into the why behind joyful movement and how reconnecting with your body can shift everything, from mood to mindset.

💡 Why read it?

• Learn why your body craves movement (and not just for fitness goals).
• Explore how dance, walking, and play help release trauma + build joy.
• Ditch the shame and pressure, and rediscover movement as freedom.

It’s not about burning calories. It’s about coming home to your body in a way that actually feels good.

📖 The Joy of Movement by Kelly McGonigal

🚀 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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