Down To Earth 🌎

Estimated read time: 3 minutes and 47 seconds

⭐ THE QUICK BITES ⭐ ​ 🙌 Wisdom: “Always do your best. What you plant now, you will harvest later.” - Og Mandino ​ 📊 Health Hack: Reorganize your fridge so healthy stuff is at eye level — out of sight, out of mouth. No self-control needed. ​ 🍽️ Recipe: Smoky Sweet Potato Fajitas​

Welcome 🔙!

Ok, I think today I officially stared at a screen for 98% of the day, and I can’t feel my eyeballs… so enjoy!

Let’s jump in!

• 🚀 Pre-Workout Wonders
• 🎶 The Power of Music for Cognitive Health
• 🌪️ Dancing with Doubt
• 😲 Turmeric Trauma

🚀 Pre-Workout Wonders

Struggling to find the perfect pre-workout snack? You’re not alone! 🍞

Here’s your crash course in snacking for energy without feeling like a balloon! 🎈

1. Toast & Spread​
   Start with some toasted bread, slather on your favorite nut butter, layer on banana slices 🍌, and drizzle with honey 🍯 for an instant energy boost!
   This combo is your secret weapon, packed with carbs, protein, and healthy fats!
2. Timing is Everything​
   Shapiro recommends this tasty treat when you need a pick-me-up, especially an hour or two before your workout. It takes some time to digest, so plan accordingly! ⏰
3. Hard-Boiled Eggs​
   Feeling fancy? Prep some hard-boiled eggs on the weekend!
   Grab one or two and pair with fresh or frozen fruit.
   Voilà! You’ve got a snack 🥚🍓that’s high in protein and fiber.
4. Berry Good Nutrition​
   Berries are fantastic! They’re low on sugar, high in fiber, and full of antioxidants! Antioxidants are like little superheroes 🌟, fighting off free radicals in your body.
5. Smoothie Time!​
   Not all smoothies are created equal!
   Avoid the dense ones, but aim for a mix that gives you energy.
   Blend fruit (for quick carbs!), avocado (for healthy fats & fiber), and add some protein powder for that extra oomph! 🥑💥
6. Supercharge it!​
   Want to take it up a notch?
   Toss in some collagen powder, whey protein, or electrolytes to your smoothie, and you’ll barely taste the difference but feel the power! ⚡️

​Article Link​

🎶 The Power of Music for Cognitive Health

Let’s dive into a super interesting study published in the International Journal of Geriatric Psychiatry, where researchers looked at how musical pastimes can pump up our brainpower! 🧠💪

1. Who’s in the Band? They tracked 1,100+ adults over 40, with an average age of 68.
2. Musical Magic: Those who played an instrument, sang, or simply listened to music outperformed non-musicians in memory, problem-solving, and mental processing speed! 🎹🎤
3. Key Findings:
   • Keyboard players: Strongest impact on memory and executive function.
   • Brass & Woodwind: Great for boosting memory.
   • Singing: Linked with tackling complex tasks.

So, why does music rock for your brain? 🤔

When you engage with music:

• You’re challenging your brain akin to learning a second language! 🗣️🌍
• It forms complex connections, boosting your brain’s resilience like a superhero 🦸‍♂️.
• Key pathways in your brain are activated, promoting memory, problem-solving, and complex thinking.

1. But wait, there’s more! 🥳 While this study focused on healthy adults, past research indicates that music can also benefit those with dementia. It’s like a musical lifesaver in treatment! 🎵
2. Bonus Brain Boosters: Not a musician? No worries! Other activities to keep dementia at bay include:
   • Praying 🙏
   • Learning a second language 📚
   • Reading 📖
   • Crafting 🎨

​Article Link​

🌪️ Dancing with Doubt

Mental blocks are as common as mismatched socks! 🧦 They slam the brakes on your productivity, often due to stress, fatigue, or that tricky perfectionism monster lurking around. It’s your brain’s way of screaming, “I need a nap!” 😴

Why Your Brain Hits Pause:

1. Perfectionism: You want flawless results, but guess what? Perfection is a myth! 🦄
2. Fear: Afraid of failing or succeeding? Both can freeze your flow. ❄️
3. Burnout: Running on empty? Your brain demands a pit stop! ⛽
4. Overwhelm: Too many tabs open in your mental browser? 😵‍💫
5. Nervous system freeze: When life gets too big, it’s like your brain hits pause! 🚫

10 Tips to Kick Those Mental Blocks to the Curb! 🥳

1. Name It: Say “I’m blocked” out loud! Awareness = action! 🙌
2. 2-Minute Rule: Start with just 2 minutes of work. It’s an action appetizer! 🍽️
3. Move That Body: A little wiggle helps your brain jiggle! 🕺
4. Tiny Steps: Break tasks into micro-bites. One step at a time! 🐾
5. Change Your Scene: Switch spots! A new view can spark new ideas! 🚪
6. Question Time: Ask yourself what’s REALLY stopping you. 🤔
7. Talk it Out: Venting can create breakthroughs! Grab a friend! 🗣️
8. Easier Tasks: Tackle something simpler first for a confidence boost! 💪
9. Mindful Experimenting: Frame tasks as fun experiments! Try “What if?” instead of “I must.” 🧪
10. Be Kind: Validate your struggle and take a sweet little step forward! 🍵

​Article Link​

😲 Turmeric Trauma

Turmeric—the golden spice that’s become a superstar in the health world!

Its secret weapon? Curcumin! This powerhouse compound boasts amazing anti-inflammatory and antioxidant properties. 💪✨

But before you grab that turmeric supplement, hit the brakes! 🛑

Here’s the scoop:

1. Piperine Power:
   • Many turmeric supplements add piperine (from black pepper) to boost curcumin absorption.
   • Good idea? Maybe… but it might also lead to liver toxicity! 😱
2. The Research Rumble:
   • A 2023 study reported rising liver injuries linked to turmeric supplements, especially in folks with a genetic risk factor.
   • Uh-oh! 🧬
3. What’s Happening in Your Liver:
   • Previously, turmeric was a liver-friendly friend. But now, high doses and added ingredients are raising red flags. 🚩
   • Some supplements might contain synthetic curcumin or chemical residues that don’t play nice with your liver.
4. Signs to Watch:
   • Early warnings: Fatigue, nausea, and loss of appetite.
   • If your liver is really unhappy, you might see dark urine or jaundice (yellowing skin and eyes). 🚨
5. Who Should Caution?:
   • If you have a bleeding disorder, are on blood thinners, or have gallbladder issues, you might want to steer clear of these golden capsules. ⚠️
   • It could also mess with iron absorption and even reduce testosterone levels—yikes!

​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).

📖 Breath: The New Science of a Lost Art

🚀 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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