Nourishment for the Mind, Body, and Spirit!

A unique Free 10-minute a week Newsletter aimed at developing all of You: ​ 🧠 Mind 🧬 Body 🕊️ Spirit!

MIND

The New Year is here, and with it, it is time to renew your resolutions for this 2024. Track records show that most people are not very diligent about honoring their New Year’s resolutions for a prolonged period of time.

During 2023, and if you have read my weekly newsletters, you would know that we should pursue demanding mental “exercises” to keep our brains healthy. This can be done easily via establishing a daily reading habit for more complex endeavors such as learning how to play an instrument or learning a new language.

That said, there are some very useful resolutions that are easier to apply or adopt and will go a long way towards solidifying your mental health; consider some of these, such as:

• Practice daily gratitude:

Write down three things you’re grateful for each day, no matter how small.

• Challenge negative thoughts:

When you catch yourself thinking something negative, reframe it in a more positive light.

• Spend time with positive people:

Surround yourself with people who uplift and inspire you.

Relevant quote: “There is no health without mental health.” – Jimmy Carter

BODY

Maintaining the theme that less is more and that consistency of application is more important than ad-hoc intensity, consider starting the year with a renewed awareness for improving your health and fitness.

Here are some interesting facts about a simple concept:

• Embrace the power of NEAT:

NEAT stands for Non-Exercise Activity Thermogenesis, which basically means the calories you burn through everyday movement that isn’t formal exercise. This can include things like taking the stairs instead of the elevator, fidgeting while standing, gardening, or even just walking around your house while talking on the phone. Studies have shown that NEAT can contribute significantly to your overall calorie expenditure, so incorporating more of it into your day can be a great way to boost your fitness without hitting the gym.

• Factors that Contribute to Thermogenesis Beyond NEAT:

Several other processes contribute to generating heat, therefore burning calories, include:

• Muscle activity: Any movement, even fidgeting, generates heat as muscles contract and relax.
• Hormonal changes: Thyroid hormones, adrenaline, and even stress hormones can increase thermogenesis and boost metabolic rate.
• Diet: Certain foods, like spicy peppers and caffeine, can have a mild thermogenic effect due to their ability to stimulate the nervous system.

• Benefits Beyond Warmth:

Thermogenesis plays a crucial role in maintaining overall health and well-being. Studies suggest that higher levels of thermogenesis, particularly brown fat activity, are linked to:

• Lower risk of obesity and related metabolic diseases
• Improved insulin sensitivity and glucose control
• Enhanced cognitive function and brain health
• Stronger bones and a more robust immune system

• Don’t be afraid of the cold: Exposing yourself to slightly colder temperatures can stimulate brown fat activity and boost thermogenesis.

Relevant quote: “The greatest wealth is health.” – Virgil, Roman poet

SPIRIT

My New Year’s resolution is to read scripture daily, even a few verses. Many individuals typically do a bible in 365 days program, which is perfectly fitting for spiritual and cognitive reasons as per their New Year’s resolution list, as such here are three diverse methods that you can read the Bible in a year:

1. Chronological Journey: This classic approach follows the Bible’s narrative order, starting with Genesis and finishing with Revelation. It allows you to experience the unfolding story of God’s relationship with humanity, from creation to redemption. You could use a daily reading plan or a Bible with one-year reading marks to guide your pace.

2. Thematic Exploration: Choose a theme that resonates with you, such as love, forgiveness, or justice. Then, find relevant passages throughout the Bible, regardless of their order. This method allows for deeper contemplation and personal application of the scriptures. Resources like topical indexes or study guides can assist you in finding themed verses.

3. Genre Adventure: Discover the Bible’s diverse literary styles! Dive into the poetic imagery of the Psalms, the wisdom of Proverbs, or the thrilling narratives of Acts. This approach helps you appreciate the Bible’s richness and engage with different writing styles. Specialized reading plans focusing on specific genres could be helpful companions.

Relevant quote: “Heaven and earth will pass away, but my words will never pass away.” – Matthew 24:35

Thank you for reading, I hope you the material and I pray you will be blessed on your personal journey!

Please note on Sunday morning (US-ET) I send an email with the “Weekly Recap”, which includes the blogs which range from 1500 words to 3000 words, more meaty but really good material, along with a copy of the weekly Newsletter.

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Edgar S. Martinez