Down To Earth 🌎
Estimated read time: 3 minutes and 22 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “The two most important days in your life are the day you’re born and the day you find out why.” - Mark Twain.
📊 Health Hack: Flip your fork between bites at dinner—forces slower eating and better digestion.
🍽️ Recipe: Peanut Butter Oat Energy Balls
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Heyo!
Yup, I’m still in Japan, trying to visit every Zen garden possible (I have no idea why I’m so addicted to them). But don’t worry 😉 — we’re not missing a single Down To Earth Day!
Let’s dive in!
- 🪥 This Toothbrush Hack Might Surprise You!
- 🚀 Crack the Zinc Code
- 💤 Sleep Tight, Don’t Let the Meds Bite!
- 🥢 Tofu vs. Tempeh!
🪥 This Toothbrush Hack Might Surprise You!
Did you know your brain and your morning routine could use a little shake-up?
According to memory coach Jim Kwik, brushing your teeth with your non-dominant hand is a quirky way to kickstart your brain health!
🏆 Here’s why you should try it:
1️⃣ Stimulates Different Brain Areas: Using your non-dominant hand can engage new parts of your brain. 🧠
2️⃣ Promotes Mindfulness: Focusing on this unusual task pulls you into the present moment, leaving behind your to-do list. 🎯
3️⃣ Sets the Tone for the Day: Completing a mini-challenge first thing boosts your focus for the rest of the day. 🌞
“Gateway habit” is what Kwik calls it! This simple two-minute task helps transition to greater mindfulness throughout your daily grind. 🏃♂️💨
And hey, if you’re feeling adventurous, here are more fun brain workouts to explore:
- Juggle (or just try tossing a ball!)
- Solve a crossword or Sudoku while sipping your morning coffee. ☕
- Learn a few words in a new language. 🌎
Remember, the goal is not to stress your schedule; pick one or two new challenges and enjoy the ride! 🚀
Article Link
🚀 Crack the Zinc Code
Time to pump up your zinc game! This superstar mineral does more than just hang out in your multivitamins.
✨ Why Zinc?
- Supports Your Immune System: Helps keep the sniffles at bay!
- Cell Growth & Healing: Essential for your body’s repair crew.
- Aids Digestion: Your carbs, proteins, and fats will thank you!
💡 Recommended Daily Intake:
- 🧑🦱 Men: 11 mg
- 👩 Women: 8 mg (With extra love for pregnant & breastfeeding mamas!)
Top 5 Zinc-Rich Proteins: 😋
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Oysters:
- 5x your daily zinc in just 3 ounces!
- High in protein & super low in calories!
- Tip: Cook them for a delicious nutrient boost!
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Ribeye Steak:
- 15 mg of zinc in a 5-ounce serving.
- Packed with protein & B vitamins.
- Pro Tip: Enjoy it once a week, limit the saturated fat.
-
Alaskan King Crab:
- 11 grams of zinc in a 5-ounce serving!
- Low-fat & a powerhouse of omega-3s.
- But watch that sodium! 🧂
-
Baked Beans:
- ½ your daily zinc in just one cup!
- Loaded with fiber (bye-bye, hunger!).
- Be cautious of added sugars — DIY is best! 🍲
-
Tofu:
- 36% of your daily zinc in one cup!
- Rich in protein & calcium!
- Great for heart health — munch on that tofu, folks!
Article Link
💤 Sleep Tight, Don’t Let the Meds Bite!
We all know that getting those magical zzz’s can sometimes require a little extra help, like over-the-counter and prescription sleep medications.
But before you pop that pill, let’s chat about some shocking findings from a recent study! 🧐
🔍 What Did the Study Chuck at Us?
➡️ Researchers analyzed over 6,000 sleep-deprived folks aged 65+ for 8 years!
➡️ Those who relied on sleep meds most nights were a whopping 30% more likely to develop dementia! 😱
➡️ It’s a wild statistic given that more than 70 million Americans have sleep disorders!
🤔 Why the Frown?
➡️ Medications might help you doze off, but don’t mistake quick zzz’s for quality rest!
➡️ Sleep architecture—the fancy term for your sleep’s natural rhythm—can get thrown out of whack!
🏃♂️ Alternative Snooze Solutions:
Try these instead:
- Cognitive Behavioral Therapy (your brain will thank you!)
- Regular Exercise (hello, sleep-deprived superhero!)
- Good ol’ Sleep Hygiene—as in, a consistent sleep schedule and plenty of sunlight! ☀️
- Natural goodies like magnesium glycinate, valerian, and lavender can be gentler on your noggin! 🌿
Article Link
🥢 Tofu vs. Tempeh!
If you’re diving into the plant-based world, you’ve surely encountered tofu and tempeh!
While they share a soy-based heritage, these two delicious cousins offer unique experiences:
Origins Galore
- Tofu: Born in China 🇨🇳
- Tempeh: Hailing from Java, Indonesia 🇮🇩
Production Process
- Tofu = Smooth curds formed by curdling soy milk.
- Tempeh = Fermented soybeans knitted together by mold (the good kind!).
Texture & Taste
- Tofu: Soft & neutral (use it like your favorite blank canvas!).
- Tempeh: Firm & earthy (think of it as a flavor-packed rockstar!).
So, which one is healthier? Drumroll, please… 🥁
Tempeh wins with about 19g of protein per 100g, plus it’s a fantastic source of probiotics and magical vitamins! ✨
Tofu still holds its ground, boasting calcium and iron – perfect for those who want to keep it low-cal!
Cooking Tips 🍳
- Tofu shines in dishes that need a creamy touch (like vegan scrambled eggs or killer salads!).
- Tempeh brings the crunch, making it your go-to for bacon alternatives or hearty stir-fries.
Article Link
📚 Ryan's Book Of The Week |
You ever have one of those weeks where your motivation is on vacation, your focus is in witness protection, and your energy is… just not there? 😅 Yeah, welcome to the club.
This week’s book is like a pep talk and a tactical guide had a baby. It’s all about learning how to do hard things—even when you really don’t feel like it.
💡 Why read it?
- Find out how to build real mental toughness (not the fake “grind 24/7” kind).
- Learn how to keep showing up after the motivation wears off.
- Understand why the uncomfortable stuff is exactly where the growth is hiding.
Whether you're chasing fitness goals, business dreams, or just trying to drink more water and sleep 8 hours… this book helps you flip the “I can’t” switch off for good.
Challenge yourself to try at least one new healthy food or ingredient each day this week—something you've never tasted or cooked with before. Be curious, adventurous, and have fun with it!
Quick Examples:
Try dragon fruit, cook with fresh ginger, explore quinoa, or add chia seeds to your smoothie.
Here's why:
- Trying new foods boosts your nutritional variety, supporting better gut health.
- Introducing new flavors keeps healthy eating exciting, preventing boredom and cravings.
- Expanding your palate makes it easier to maintain balanced eating habits long-term.
💬 Your Turn (Reply Today!):
Reply right now and let me know which new food or ingredient you're going to try today!
🚀 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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