Good morning. In today’s edition:

• Research Shows Making Simple Substitutions Like Switching From Beef to Chicken or Drinking Plant-based Milk Instead of Cow's Milk Could Reduce the Average American's Carbon Footprint From Food by 35%, While Also Boosting Diet Quality by Between 4–10%

• Guys if You Want to Lose Weight, Just Walk Everyday, I Did It Last December and I Lost So Much Weight

• Calorie Restriction in Humans Builds Strong Muscle and Stimulates Healthy Aging Genes

• How to Reduce Stress With the 2:1 Breathing Technique

…and lots more. Have a great day!

FOOD & NUTRITION

Research Shows Making Simple Substitutions Like Switching From Beef to Chicken or Drinking Plant-based Milk Instead of Cow's Milk Could Reduce the Average American's Carbon Footprint From Food by 35%, While Also Boosting Diet Quality by Between 4–10%

Choosing what to eat could do more than just satisfy your hunger—it could help the Earth too! A study from Tulane University tells us that by picking chicken over beef or plant-based milk instead of cow's milk, we could cut down our food-related pollution by 35% and improve our diet's healthiness by 4-10%.

Why does this matter? Well, making food, beef in particular, sends out gases that make the planet hotter. But there's good news: you can make a difference with just a few small changes. Imagine picking a chicken salad over a beef taco or oat milk over regular milk. These simple choices can have a big impact.

Researchers studied the eating patterns of more than 7,700 people and suggested easy swaps, like a turkey burger for a beef burger. The goal was to change just one part of a meal to something that's better for our world.

And it's not just for grown-ups. Kids who drink plant-based milk can also lower their carbon footprint and grow up with great habits.

Even though these are small steps, they're mighty. They show us that every little switch on our plates can add up to a big leap for our health and the environment. So next time you're at the grocery store or deciding what's for dinner, remember: your choice can go a long way for our planet.

Source: news.tulane.edu

WEIGHT LOSS

Guys if You Want to Lose Weight, Just Walk Everyday, I Did It Last December and I Lost So Much Weight

Hello, all! I want to share a motivating story about a man who lost over 300 pounds just by walking. They call him "Possible Pat" because he made the impossible, possible.

Pat was in trouble at over 600 pounds when his doctor gave him a frightening warning: he might not wake up one morning if he didn't change his lifestyle. That was the push he needed. Pat's first step was tossing out all the junk food and deciding that he'd walk to Walmart for his meals—two miles for every meal!

By walking to Walmart three times a day, Pat was walking six miles daily. He swapped out sodas and unhealthy snacks for vegetables, lean meats, and good carbs like brown rice. He realized dairy was bad for him, and cutting it out sped up his weight loss.

His journey didn't stop with walks. After dropping 200 pounds, Pat started going to the gym. He began lifting weights, something he could never have imagined doing before. Now, after losing 330 pounds, he's not just healthier but also setting a fantastic example for his young son.

Pat's story shows us it's never too late to start. Simple steps, literally walking, and healthier eating can lead to huge changes. So, let's take a page out of Pat's book and make a move towards a healthier life. Just start walking!

Source: Good Morning America

HEALTH

Calorie Restriction in Humans Builds Strong Muscle and Stimulates Healthy Aging Genes

Guess what? Eating a little less every day might help you stay strong and healthy as you get older. It's not about not eating what you like, but about eating just enough. Scientists at the National Institutes of Health (NIH) found out that if we cut down on our food a bit, our muscles can stay strong and our bodies can age better.

People in a study tried to eat 25% less food, but they only got to 12% less. And it turns out, that was enough to help their health a lot!

Dr. Luigi Ferrucci, a doctor at the NIH, says that cutting down our food a little bit is something we can all do. And it can really help us stay healthy. In the study, even though people ate less and lost some weight, their muscles were still just as strong. That's great news!

The doctors looked closely at the muscles from the people in the study. They found that when people ate less, it made the good stuff in their genes work better and slowed down the bad stuff. This could mean that eating less helps keep your body from getting too much inflammation, which often happens when we get older.

So, eating a bit less now might help you live a longer, healthier life. Putting a little less food on your plate today could mean a lot more years of feeling good and being able to do the things you love!

Source: eurekalert.org

How to Reduce Stress With the 2:1 Breathing Technique

Stressful moments are part of life, but they don't have to overwhelm you. The 2:1 breathing technique is a powerful tool to help you find calm. It's simple: you make your exhale twice as long as your inhale.

Here's what to do: Find a spot where you can sit quietly without distractions. Close your eyes and take a deep breath through your nose, counting to four. Feel the air expanding your belly and chest. Then, gently exhale through your nose for a count of eight. This longer exhale is the secret to the technique, hence the name 2:1—the exhale is twice as long as the inhale.

Try this breathing pattern for three cycles. Inhale for four counts, exhale for eight, and see how you feel. You can repeat this as many times as you like. The longer exhale activates your body’s relaxation response, helping you switch from tension to tranquility.

This technique isn't just a quick fix; it can improve your overall sense of well-being with regular practice. Whenever you feel the day's pressure building up, just a few rounds of this breathing method can provide a much-needed pause. It's a handy strategy to regain peace of mind in any situation. So the next time you feel stress starting to rise, remember that a moment of calm is only a few breaths away.

Source: Tufts Medical Center

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.