Down To Earth 🌎
It's Monday!
And for those of you who read Friday's edition, the hot tub boat was amazeballs! 🤩
Let's dive in:
- 🎯 New Year, New Goals? Here’s How to Keep 'Em!
- 🌙 Nutmeg for a Dreamy Night
- 🥵 Ice Baths or Hot Soaks?
- 🥦 Veggies for a Long, Happy Life!
- [NEW] 🎉 Are You Up For A Challenge?
🎯 New Year, New Goals? Here’s How to Keep 'Em!
Ah, the joy of New Year’s resolutions.
But over 44% of us throw those goals out like yesterday’s lunch by mid-year. 🍔
So, let’s prevent our ambitions from ending up in the resolution graveyard!
Here’s how you can join that 56% success club:
1️⃣ Set realistic goals: Keep ‘em smart (Specific, Measurable, Achievable, Relevant, Time-bound), and you’ll avoid the “what was I thinking?” phase.
2️⃣ Make it automatic: Stick your goals on autopilot! For instance, if you want to save money, set up an automatic transfer to that savings account.
3️⃣ Remind yourself: Keep the flame alive by journaling or sticky noting your why. You want that music class? Pin that “Get groovin’!” note somewhere you see it.
Remember, goals that matter to you are much more fun to chase! 😉
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🌙 Nutmeg for a Dreamy Night
Let’s spice things up with nutmeg—the tiny powerhouse that can turn your restless nights into a dreamland adventure!
Nutmeg is not just a fancy baking ingredient; it’s also a natural sedative that works wonders on your nervous system. 🧠
Want to embrace its calming effects? Here’s a creamy bedtime drink you can whip up tonight:
1️⃣ Heat 1 cup of milk (dairy-free options like almond or soy work too!).
2️⃣ Add ½ teaspoon of ground nutmeg (especially if you’re feeling fancy, throw in a pinch of cinnamon and a drizzle of honey! 🍯).
3️⃣ Bring the mix to a boil, stir for 2-3 minutes, and voilà!
Sip this goodie: it has tryptophan that gradually transforms into sleep-promoting melatonin. 💤
And guess what? Nutmeg also helps with digestion, blood pressure, and even sprucing up your skin—talk about a multitasker! 👐✨
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🥵 Ice Baths or Hot Soaks?
Picture this: you’ve just crushed your workout—awards are coming in, and the sweat’s barely cooled down.
Should you dive headfirst into an ice bath or sink into a hot tub? 🤔
New research reveals that after a hard session, a hot soak gets your muscles back in action faster compared to cold water immersion.
Researchers tested 10 young men who ran like they were being chased by a bear 🐻🏃♂️(seriously, 50 minutes of high-intensity interval running!).
Results say they jumped higher after a dip in steamy water! That’s right, folks, 🚿🌡 hot water increases blood flow, helping muscles recover and become stronger.
So, next time you’re sweaty and sore 😓, consider hopping into something warm and cozy—it’s practically an excuse to enjoy being a human puddle!
Here’s your shiny action plan:
- Take a hot bath for 15-20 minutes post-workout for optimal muscle recovery.
- Have a post-workout drink made from coconut water to hydrate and zip-zap your healing. 🥥✨
- Experiment with both hot and cold to see what helps you bounce back like a rubber band!
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🥦 Veggies for a Long, Happy Life!
Ready to perk up your plate? 🌟
Here are some veggie superstars that not only taste great but might also help you live longer and happier!
1️⃣ Artichokes: These beauties are packed with antioxidants! Just a small serving can zap away nasty free radicals like they’re bad guys in a movie. 🎬 Get adventurous—try dipping them in some horseradish and feel fancy!
2️⃣ Kale: Cook that kale! 🍽️ Steaming it makes it more digestible and keeps those health superheroes (aka antioxidants) intact. Plus, it might boost your body’s own defense systems—talk about a power-up!
3️⃣ Beets: Not just for salads! 🥗 Betalains in beets help protect your heart and could even increase lifespan. Throw them in a smoothie for an earthy punch!
4️⃣ Spinach: Cook it if you’re worried about oxalates! 🥬 Loaded with lutein, spinach can help your peepers 👓 and may keep your brain sharper as you age. Loads of benefits in one leafy green—score!
5️⃣ Red & Purple Cabbage: Forget the regular white cabbage; this vibrant option has four times the antioxidants! 🔮 These help support your brain health and even your microbiome—consider it a two-for-one special!
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🎉 Are You Up For A Challenge?
It's about time I mix things up a bit for you all, and what better way to do that than by introducing a fun Weekly Challenge! 💪
This week, I want you to write down 3 things you're grateful for each day. That’s it—simple, right?
You’ll be surprised at how this small practice can shift your mindset. After a week, you'll notice a positive change in your brain chemistry that helps you experience more joy 🌟 every day!
And to kick off this challenge, I want you to reply to this email with one thing you’re grateful for right now. 💌
I can’t wait to hear from you! 😄
Perfect! Finished today's edition just in time to play pickleball—can't wait to catch up with you all on Wednesday morning!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
