😮‍💨 Beginner breathwork, rainbow quinoa salad, new marine species

Happy St. Patrick’s Day my friend,

🍀 Did you know that dyeing the Chicago River green for St. Patrick’s Day originally involved toxic oil-based dye? Thankfully, the city now uses a vegetable-based powder, reducing environmental harm while keeping the festive tradition alive (more).

🌎 BE THE CHANGE: Did you know? The concept of "re-wilding" is gaining momentum as a method to restore natural ecosystems. In Scotland, efforts to reintroduce native species like the Eurasian lynx and red squirrel have helped rejuvenate forests and promote biodiversity. Re-wilding not only benefits wildlife but also enhances soil health, water quality, and carbon sequestration. Local and global re-wilding projects are making strides toward ecological balance.

🌱 RECIPE OF THE WEEK: Elevate your lunch with this vibrant Vegan Rainbow Quinoa Salad. Packed with colorful vegetables like red bell peppers, purple cabbage, and yellow corn, combined with protein-rich quinoa and a zesty lemon-tahini dressing, this dish is as nutritious as it is visually appealing. It’s perfect for meal prepping and keeps well in the fridge, making it a convenient, healthy option for busy weekdays.

🌾 SUPERFOOD SPOTLIGHT: Sea buckthorn is a bright orange berry known for its rich vitamin C content and potent antioxidants. Native to Europe and Asia, sea buckthorn is celebrated for its skin-nourishing properties and immune-boosting benefits. Its tart flavor makes it a versatile ingredient in smoothies, jams, and even salad dressings. Incorporating sea buckthorn into your diet can contribute to overall health.

🧵 MIND: The practice of gratitude journaling has been shown to significantly improve mental health and overall well-being. By regularly noting things you’re thankful for, you can shift your focus from negative thoughts to positive experiences, fostering a more optimistic outlook. Studies reveal that gratitude can enhance mood, reduce stress, and even improve sleep quality. Explore the science behind this simple yet powerful practice.

🧘🏼‍♀️ BODY: Strength training isn’t just for bodybuilders. It’s essential for maintaining muscle mass, bone density, and metabolic health as we age. Incorporating resistance exercises, whether with weights, resistance bands, or body weight, can help prevent injuries and improve overall fitness. Check out some beginner-friendly strength training routines to build strength and resilience!

🌙 SPIRIT: Explore the ancient practice of breathwork, a powerful tool for achieving mental clarity, emotional balance, and spiritual growth. Techniques like pranayama, box breathing, and holotropic breathwork have been used for centuries to calm the mind, release tension, and elevate consciousness. By focusing on intentional breathing, you can reduce stress, improve energy flow, and deepen your meditation practice. Incorporate breathwork into your daily routine to cultivate inner peace.

Protein studies

You Might Need More Protein Than You Think

After diving into the research, studies suggest aiming for 1.2 to 2.0 grams per kilogram of body weight daily for real results—and even more so as we age. After 40, our strength and muscle mass naturally start to decline, making it crucial to support healthy aging with adequate protein intake.

🍽️ Why It Matters

I've noticed a difference since increasing my protein intake—it keeps me full longer, boosts my metabolism, and helps with muscle recovery after workouts. Protein even helps with weight loss as it burns more calories during digestion than carbs or fats.

🥤 Easy Protein Boost

One of the simplest ways I've found to increase my daily protein is by whipping up a quick smoothie. Just blend some protein powder adding in hemp or chia seeds, some wild blueberries, and a nut butter, and you can easily get 30g+ of protein in a single drink. It’s an effortless way to get closer to hitting your goals.

🌱 Ora’s So Lean & So Clean Protein Powder

Ora’s chef-crafted protein powder is plant-based, with 23g of protein per serving, no sugar, low carbs, and digestive enzymes for easy absorption. Plus, it's gentle on the stomach without any artificial junk (like Kellogg’s) that can irritate the gut.

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😊 Conscious Corner

Other earth-conscious stories you may have missed…

🐟 NEW MARINE SPECIES: Scientists discover 866 new species, including venomous snails and rare sharks, through the Ocean Census project (more).

🦋 PERU’S BIODIVERSITY: Researchers uncover 27 new species in Peru’s Alto Mayo region, including amphibious mice and vibrant butterflies (more).

🌊 MARINE PROTECTION: The UN treaty to protect biodiversity in the high seas aims to conserve 30% of oceans by 2030 (more).

💬 Poll

⬅️ Last poll’s results

Do you use an air filter?

🟩🟩🟩🟩🟩🟩 💨 Yes, always running! (66.8%)

🟨🟨🟨⬜️⬜️⬜️ 👎 Haven't bought one / don't feel it's needed (33.2%)

33% of you need to get an AirDoctor! «

To a healing future,

— Rob