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Sauna and cold plunge routines are everywhere these days.

From celebrities to athletes, everyone seems to be jumping on the hot-cold bandwagon.

But is it just another passing fad, or is there real science behind it?

Read 🔽 below! 

🏋️‍♂️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Sauna and Cold Plunge Routine

• Article Explained Simple: Zero calorie Sweeteners

• 3 Tips to boost productivity when working at home

• Healthy High Protein Bangers and Mash Recipe

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Sauna and Cold Plunge Routine

Sauna and cold plunge routines have gained massive popularity recently. But this practice isn't new. It's been around for centuries in various cultures. The question is: does it live up to the hype?

The basic idea is simple. You alternate between extreme heat (sauna) and cold (ice bath or cold shower). This contrast is said to have numerous health benefits.

Let's start with the sauna. Sitting in a hot sauna increases your heart rate and dilates your blood vessels. This can improve cardiovascular health over time. It's like a passive form of cardio.

Sauna use has been linked to reduced risk of cardiovascular diseases. A study in Finland, where saunas are part of the culture, found that regular sauna use was associated with a lower risk of sudden cardiac death.

Saunas can also help with muscle recovery. The heat increases blood flow to your muscles, which can speed up the recovery process after a workout.

Now, let's talk about the cold plunge. Immersing yourself in cold water causes your blood vessels to constrict. This can reduce inflammation and swelling in your muscles.

Cold therapy has been shown to boost the immune system. It increases the production of white blood cells, which help fight off infections.

The alternating hot-cold routine is where the magic happens. This contrast causes a "pumping" action in your blood vessels, improving circulation throughout your body.

This routine can also boost your mood. The shock of cold water triggers a release of endorphins, the body's natural feel-good chemicals.

There's also evidence that this practice can improve sleep quality. The rapid cooling of your body after the sauna can trigger sleepiness, helping you fall asleep faster.

Some people claim it helps with weight loss, but the evidence here is less clear. While you do burn some calories in a sauna, it's not significant enough to replace regular exercise.

So, is it a fad?

While the current popularity might be trendy, the science behind it suggests it's more than just a passing fad.

However, it's not a miracle cure. It's best viewed as a supplement to a healthy lifestyle, not a replacement for diet and exercise.

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3 Tips to boost productivity when working at home

Working from home can be challenging. Here are three tips to help you stay productive:

1. Create a dedicated workspace
   
   I have, what I call a grind room (dumb name). It is soundproof and only has a whiteboard, chair, desk and computer. That helps me focus on the task ahead.
   
   Your environment affects your mindset.
   
   Set up a specific area for work, even if it's just a corner of a room.
   
   Keep it clean and organized.
   
   This space should be for work only. When you're in this space, your brain knows it's time to focus.
   

2. Stick to a schedule
   
   Structure your day like you would in an office.
   
   Set specific work hours and stick to them.
   
   Take regular breaks, including a lunch break. This routine helps maintain work-life balance and prevents burnout.
   

3. Use the Pomodoro Technique
   
   This time management method involves working in 25-minute focused sessions, followed by 5-minute breaks.
   
   After four "pomodoros", take a longer break of 15-30 minutes.
   
   This technique helps maintain focus and prevents mental fatigue.
   

Remember, what works best can vary from person to person. Experiment with different strategies to find what boosts your productivity the most.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Bangers and Mash Recipe (makes 4 servings)

Craving some comfort food?

This healthy take on the classic bangers and mash will satisfy your taste buds without derailing your fitness goals.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 35 g

• Carbohydrates: 30 g

• Sugars: 5 g

• Fat: 15 g

The Ingredients

• For the 'Bangers':

  • 4 lean turkey sausages (about 400g)

  • 1 tablespoon olive oil

• For the 'Mash':

  • 500g cauliflower florets

  • 1/4 cup Greek yogurt

  • 2 tablespoons butter

  • Salt and pepper to taste

• For the Gravy:

  • 1 onion, thinly sliced

  • 2 cloves garlic, minced

  • 1 cup beef broth (low sodium)

  • 1 tablespoon cornstarch

  • 1 teaspoon Worcestershire sauce

  • Salt and pepper to taste

The Instructions

1. Start with the 'Mash':

   1. Steam the cauliflower florets until tender, about 10 minutes.

   2. Drain well and return to the pot.

   3. Add Greek yogurt, butter, salt, and pepper.

   4. Mash until smooth and set aside.

2. Cook the 'Bangers':

   1. Heat olive oil in a large skillet over medium heat.

   2. Add the turkey sausages and cook until browned and cooked through, about 10-12 minutes.

   3. Remove from the skillet and set aside.

3. Make the Gravy:

   1. In the same skillet, add the sliced onion and minced garlic.

   2. Cook until softened. In a small bowl, mix cornstarch with a bit of the beef broth to make a slurry.

   3. Add the beef broth and Worcestershire sauce to the skillet, then stir in the cornstarch slurry.

   4. Simmer until the gravy thickens, about 5 minutes.

   5. Season with salt and pepper to taste.

4. Serve:

   1. Divide the cauliflower mash between plates.

   2. Top with the cooked sausages and pour over the onion gravy.

This high-protein version of bangers and mash uses lean turkey sausages and cauliflower mash to cut down on calories and carbs. The Greek yogurt in the mash adds extra protein and creaminess. Enjoy this guilt-free comfort food!

Vote for the next week’s Recipe by clicking the button below

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