Reduce Stress Without Hitting Pause on Your Life

In partnership with

Hey Thymekeepers!

Thank you all 580 of you!

Finding balance doesn’t have to be overwhelming.

With a few mindful shifts, you can reduce stress, eat to heal, and boost your focus.

Dive into this issue for calming herbs, quick meditations, a cozy lentil soup recipe, and energizing breathing tips!

Read 🔽 below! 

🥗

Weekly Insights

• Reduce Stress Without Hitting Pause on Your Life

• Current Thyme Updates: Plant-Based Milks Fall Short of Dairy's Nutritional Profile

• 5 Micro-Meditations to Instantly Soothe Your Nerve

• Vegan Turmeric Lentil Soup Recipe

• Video of The Week

The #1 App That Helps You Fall Asleep In Minutes

BetterSleep, the 5 star app that focuses on helping users sleep better and feel better daily.

Build and layer a unique personalized mix from over 300 unique sounds such as: green noise, ocean waves, heavy rain, arctic storms or even background bustle in a city cafe! Use sound science to send yourself to sleep and improve your restlessness.

By building your perfect dreamy soundscape and watch your sleep and your mornings improve in just 7 days!

Try it tonight!

Reduce Stress Without Hitting Pause on Your Life

In today's fast-paced world, stress is an unwelcome companion that often hinders our productivity and well-being. However, you don't need to hit pause on your life to manage it effectively. By integrating simple, research-backed strategies into your daily routine, you can reduce stress and maintain your momentum.

1. Embrace Deep Breathing Techniques

Deep breathing is a powerful tool to combat stress. Techniques like the 4-7-8 method—inhaling for four seconds, holding for seven, and exhaling for eight—can calm your nervous system. This practice increases oxygen flow to the brain, promoting relaxation and reducing anxiety.

2. Incorporate Mindfulness into Daily Activities

Mindfulness isn't confined to meditation sessions; it can be woven into everyday tasks. Whether you're eating, walking, or working, focusing fully on the present moment can alleviate stress. This approach helps break the cycle of negative thinking and fosters a sense of peace.

3. Utilize Technology for Stress Management

Your smartphone can be a valuable ally in stress reduction. Apps like the Notes feature allow for on-the-go journaling, helping you process emotions and clear mental clutter. This practice has been shown to decrease mental distress and enhance overall well-being.

4. Engage in Regular Physical Activity

Exercise is a proven stress reliever. Even short bursts of activity, such as a 10-minute walk, can reduce tension and improve mood. Physical movement releases endorphins, the body's natural stress fighters, and enhances sleep quality, further mitigating stress

5. Set Boundaries to Protect Personal Time

Establishing clear boundaries between work and personal life is crucial. Designate specific times for work and leisure, and communicate these boundaries to colleagues and family. This practice prevents work from encroaching on personal time, allowing for genuine relaxation and reducing burnout.

By seamlessly integrating these strategies into your daily life, you can effectively manage stress without sacrificing productivity or personal time. Remember, the goal isn't to eliminate stress entirely but to equip yourself with tools to handle it constructively. Start implementing these practices today and experience a more balanced, fulfilling life.

Current Thyme Updates

Plant-Based Milks Fall Short of Dairy's Nutritional Profile

A recent study published in the Journal of the Academy of Nutrition and Dietetics analyzed 219 plant-based milk alternatives and found that they generally do not match the nutritional profile of cow's milk. Many of these alternatives have lower protein levels and varying amounts of added sugars. While soy milk closely resembles dairy milk's nutritional content, the quality varies significantly among different brands and types. Experts advise that while plant-based milks are suitable for those with lactose intolerance or milk allergies, they should not be considered direct nutritional substitutes for cow's milk. Consumers are encouraged to choose fortified options with calcium and vitamin D and to be mindful of added sugars.

Flavanol-Rich Foods Mitigate Stress-Induced Cardiovascular Effects

A study from the University of Birmingham has found that consuming flavanol-rich cocoa and green tea can protect the cardiovascular system from stress, even after ingesting fatty junk food. Participants who consumed a high-flavanol cocoa drink after a high-fat meal and then underwent a stressful task showed significantly improved blood flow and circulatory function compared to those who consumed low-flavanol cocoa. Flavanols, also present in foods like green and black tea and berries, help regulate blood pressure and support cardiovascular health. Incorporating flavanol-rich foods into the diet during stressful times may help mitigate the negative effects of poor dietary choices.

Diabetes Rates Quadruple Since 1990 Due to Lifestyle Factors

The prevalence of diabetes has quadrupled since 1990, with 830 million people diagnosed by 2022, more than half of whom are untreated. The rise has been most significant in low- and middle-income countries. Key factors contributing to this increase include poor diet, lack of physical activity, obesity, and family history. The World Health Organization emphasizes the need for policies supporting healthy lifestyles and health systems capable of early detection and treatment. Experts highlight the importance of affordable healthy food options and suggest working with dietitians and increasing physical activity to combat this growing epidemic.

5 Micro-Meditations to Instantly Soothe Your Nerve

In the relentless pace of modern life, stress can strike at any moment, leaving us frazzled and unfocused. But what if you could regain your calm in just a few minutes, without stepping away from your daily tasks? Enter micro-meditations—brief, potent practices designed to soothe your nerves instantly. Let's explore five techniques that can seamlessly integrate into your routine, backed by research and ready to deploy whenever stress arises.

1. The 4-7-8 Breathing Technique

Developed by Dr. Andrew Weil, the 4-7-8 method is a simple yet powerful breathing exercise. Inhale quietly through your nose for a count of four, hold your breath for seven counts, and exhale completely through your mouth for eight counts. This technique activates the parasympathetic nervous system, promoting relaxation and reducing anxiety. Regular practice can improve sleep quality and decrease stress levels.

2. Body Scan Meditation

This practice involves mentally scanning your body from head to toe, acknowledging any areas of tension, and consciously releasing them. It enhances body awareness and fosters a state of relaxation. Studies have shown that body scan meditation can reduce stress and improve overall well-being.

3. Mindful Observation

Take a moment to focus on a single object in your environment—a plant, a piece of art, or even your cup of coffee. Observe it intently, noting its colors, textures, and shapes. This practice anchors you in the present moment, diverting your mind from stressors and cultivating mindfulness. Research indicates that mindful observation can enhance attention and reduce stress.

4. Alternate Nostril Breathing

A staple in yoga practices, alternate nostril breathing balances the left and right hemispheres of the brain, promoting calmness. Close your right nostril with your thumb, inhale through the left nostril, then close the left nostril and exhale through the right. Repeat the cycle, alternating nostrils. This technique has been found to reduce anxiety and improve cardiovascular function.

5. Gratitude Pause

Pause for a minute to reflect on three things you're grateful for. This simple practice shifts your focus from stress to positivity, enhancing emotional resilience. Research has demonstrated that gratitude exercises can increase happiness and reduce depressive symptoms.

Zoom Out: Incorporating these micro-meditations into your daily life can transform moments of stress into opportunities for calm and clarity. Remember, the key is consistency. By dedicating just a few minutes each day, you can cultivate a more centered and serene mind, ready to tackle whatever challenges come your way.

New American Beef Stew Recipe (2 Servings)

This Brazilian Grilled Chicken bursts with zesty lime, garlic, and smoky paprika flavors. Quick and versatile, it’s perfect for weeknights or special occasions. Pair it with rice or salad for a vibrant meal.

Ingredients

• Chicken:

  • 2 boneless, skinless chicken breasts (approximately 6-8 oz each)

• Marinade:

  • 3 tablespoons olive oil

  • 2 tablespoons lime juice (about 1 lime)

  • 1 teaspoon garlic powder or 2 fresh garlic cloves, minced

  • 1 teaspoon smoked paprika

  • ½ teaspoon ground cumin

  • 1 teaspoon salt

  • ½ teaspoon black pepper

• Optional Garnish:

  • 2 tablespoons chopped fresh parsley or cilantro

1. Pound chicken breasts to an even thickness (about 1 inch) between plastic wrap.

2. Combine olive oil, lime juice, garlic, paprika, cumin, salt, and pepper in a bowl to make the marinade.

3. Coat the chicken in the marinade, cover, and refrigerate for 30 minutes to 2 hours.

4. Preheat a grill or grill pan to medium-high heat and lightly oil the grates.

5. Remove chicken from the marinade, letting excess drip off, and grill for 4-5 minutes per side.

6. Ensure the chicken reaches an internal temperature of 165°F (74°C) using a meat thermometer.

7. Rest the chicken for 5 minutes, garnish with parsley or cilantro, and serve.

Video of the Week

Unlock your body’s natural healing power! Dr. William Li reveals 5 breakfasts that regrow stem cells and repair the body. Watch now to start your journey to better health!

Thank You For Reading!

• Someone send you this email? Sign up here & get a FREE 28-day meal plan

• Checkout our YouTube channel for more info on how your diet can improve your health