Down To Earth 🌎

Estimated read time: 2 minutes and 36 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “Success is getting what you want; happiness is wanting what you get.” - W. P. Kinsella ​ 📊 Did you know?: Your heart pumps about 2,000 gallons of blood each day. That's enough to fill an 8-by-10-foot swimming pool 🏊 ​ 🍽️ Recipe: Baked Creamed Spinach Pasta​

We made it to Wednesday!

I'm currently writing this edition with a big bowl of avocado dip next to me, and let me tell you—it tastes amazing! 🤩

Can't wait to burn it off with some pickleball tonight! 🥒

🚨 Giveaway found below 🚨

Let's jump in:

• 🌳 Recharge with Nature: Why Outdoor Time Is Crucial for Your Well-being
• ⚡ 8 Foods to Boost Your Energy Naturally
• 💤 Sleep Better, Live Better: A Mindful Night Routine That Works
• 🌅 Why Early Mornings Can Supercharge Your Day

🌳 Recharge with Nature: Why Outdoor Time Is Crucial for Your Well-being

Feeling stressed? Spending more time outdoors might be the solution you need.

Research shows that connecting with nature can reduce stress, improve mental clarity, and even lower blood pressure.

It’s not just about the fresh air — nature promotes physical movement, boosts your immune system, and helps your mental health.

Try adding a forest bathing session to your week, or simply spend 30 minutes in a park.

Disconnect from technology, pay attention to your surroundings, and notice the difference in your mood and energy levels.

Bonus Tip: Even small green spaces in urban areas can offer benefits — so no need to live near a forest to soak up nature’s healing properties!

​Article Link​

⚡ 8 Foods to Boost Your Energy Naturally

Feeling sluggish? Skip the sugary snacks and reach for natural energy-boosting foods that will keep you going all day long. Here are eight foods you can easily incorporate into your meals:

1. Whole grains: Oats, quinoa, and brown rice provide steady energy thanks to their slow-digesting carbs.
2. Fruits: Bananas and berries offer quick energy with added fiber for sustainability.
3. Vegetables: Carrots and spinach give you clean energy without the crash.
4. Eggs: Packed with protein and leucine for muscle recovery and steady energy.
5. Beans: High in fiber and protein, beans are also rich in B vitamins to fuel your body.
6. Nuts and seeds: A handful of these gives you healthy fats, fiber, and protein.
7. Greek yogurt: With more protein than regular yogurt, it’s a great base for adding fruits and nuts.
8. Coffee & black tea: Use these in moderation for a caffeine boost, but avoid the sugar overload that comes with many fancy coffee drinks.

​Article Link​

💤 Sleep Better, Live Better: A Mindful Night Routine That Works

Struggling to fall asleep or wake up feeling groggy?

Adopting a mindful night routine could be your key to better rest and improved well-being.

Here’s a routine inspired by mindfulness teacher Zee Clarke:

1. Wind down at least an hour before bed: Turn off your devices and pick a calming activity, like a yin yoga session or a sound bath.
2. Set the mood: Light candles, diffuse calming essential oils like lavender, and dim the lights.
3. Journal and reflect: Write down three things you’re grateful for to quiet your mind.
4. Breathwork: Try a short 3-minute breathing exercise to calm your nervous system and reduce stress before bed.
5. Weighted blanket: Adding this to your sleep routine can help you relax and feel secure as you drift off to sleep.

By prioritizing relaxation, you’ll not only sleep better but feel more energized and focused throughout your day.

​Article Link​

🌅 Why Early Mornings Can Supercharge Your Day

You’ve heard it before: “Successful people wake up early.”

While it might sound daunting for night owls, getting up earlier could transform your productivity and mindset.

Starting your day with a morning routine, whether it’s a workout, meditation, or just sipping coffee before the world wakes up, helps set a positive tone for the day.

Take it from those who swear by the 5-to-9 before the 9-to-5 — incorporating a pre-work routine, even if it’s just for 30 minutes, can boost your energy, enhance focus, and leave you feeling accomplished before your official workday even begins.

Tip: Start small — aim to wake up 15 minutes earlier each day and gradually build the habit. Pair it with a cup of coffee or tea, or skip the caffeine and see how natural energy works for you.

​Article Link​

🎉 The Giveaway 🎉

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🌀 Ryan's Weekly Obsessions February 17th-21st

👂 Foam Earplugs​

😴 Pro Sleep Mask​

🛏️ Sound Machine / Night Light​

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Until next time,

Ryan Lehman

Your guide to a balanced, healthy life

​www.bedownto.earth​