Inspiration

25 Small But Mighty Health Habits That Can Add Years to Your Life

Posted on September 18, 2023September 18, 2023 by Scott Christ

Looking for science-backed tips to help you live a healthier, longer life? You’ve come to the right place! In this article, we’ll share 25 simple but powerful health habits (many of which you’re probably already doing!) that have the potential to add years to your life. Let’s dive right in!

Hydrate Generously: Our bodies are about 60% water, and maintaining hydration is vital for pretty much every bodily function (1). Aim for at least 8 glasses of water a day. Staying hydrated aids digestion, nutrient absorption, and even cognitive function.
Prioritize Sleep: Adults need 7-9 hours of sleep per night (2). It’s not just about duration, but quality too. Create a relaxing pre-sleep routine, keep screens away, and ensure a dark, cool environment for optimum restorative sleep.
Eat Whole Foods: Fill your plate with fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Whole foods are nutrient-dense and low in added sugars and unhealthy fats, reducing risk of chronic diseases (3).
Meditate Daily: Meditation reduces stress, enhances self-awareness, and promotes emotional health (4). Just a few minutes of deep breathing daily can help. Start by focusing on your breath and progressively increase the duration. Here’s a primer on how to breathe better.
Stay Active: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (5). Physical activity boosts heart health, bone health, mental health, and more. Find something you enjoy doing and you’ll be more likely to stick with it.
Laugh Often: Laughter boosts mood, relieves stress, and may even strengthen your immune system (6). So, watch a funny movie or show, read a humorous book or magazine, listen to a podcast that makes you laugh, or share jokes with friends.
Avoid Tobacco: Avoid all forms of tobacco, including smokeless tobacco and e-cigarettes. They’re all linked to various forms of cancer and other health issues (7).
Limit Alcohol: If you choose to drink, do so in moderation. Excessive alcohol consumption can lead to a range of health issues, including liver disease and certain cancers (8).
Maintain Healthy Weight: Being overweight increases risk of chronic diseases. Keep your weight in check through balanced diet and regular exercise, aiming for a healthy BMI (9).
Socialize: Staying socially active can improve mental health and longevity. Connect with loved ones, join clubs, volunteer … the key is to engage in activities that make you happy and feel connected (10).
Practice Gratitude: Expressing gratitude has shown to improve mental health, reduce stress, and even improve sleep (11). Maintain a gratitude journal or simply reflect on what you’re grateful for each day.
Limit Processed Foods: They’re typically high in unhealthy fats, sugars, and sodium. Excessive consumption can lead to obesity, heart disease, and other health problems (12).
Floss Daily: Regular flossing reduces oral bacteria, protecting you from gum disease, tooth decay, and even heart disease (13).
Stand More, Sit Less: Prolonged sitting is linked to increased risk of heart disease and early death. Try to incorporate more standing or walking into your day (14).
Control Portion Sizes: This helps manage weight, lower cholesterol, and reduce risk of heart disease. Use smaller plates, check food labels, and be aware of serving sizes (15).
Spend Time in Nature: Studies show that spending time in nature improves mental health, reduces stress, and increases longevity (16). Take regular walks in the park, garden, or simply enjoy a sunset.
Take Regular Breaks: Take short breaks during work to reduce stress and increase productivity. Stand up, stretch, or take a short walk (17), preferably outside in nature (see above).
Limit Added Sugars: Too much added sugar can lead to obesity, heart disease, and type 2 diabetes. Limit sugary drinks and high-sugar foods (18).
Eat Mindfully: Eating slowly and without distraction can lead to weight loss, improved digestion, and greater enjoyment of food (19).
Have Regular Check-ups: Regular health screenings can detect potential health issues early. Stick to the schedule recommended by your healthcare provider (20).
Cook at Home: Home-cooked meals are often more nutritious and lower in calories, sugar, and sodium than takeout meals (21).
Wear Sunscreen: Protect your skin from harmful UV rays to prevent skin cancer and premature aging. Choose a broad-spectrum sunscreen with at least SPF 30 (22).
Exercise Your Brain: Activities like reading, puzzles, and learning new skills can keep your mind sharp and potentially ward off cognitive decline (23).
Practice Good Posture: Good posture reduces the risk of back pain, enhances breathing, and improves physical performance (24).
Embrace Aging: Accepting and embracing aging can lead to better mental health and a longer life. Aging is a natural process, so enjoy the journey (25).

The Power of Small Changes

These 25 health habits may seem simple, but their collective impact on your longevity can be profound. Start small, pick a few habits, and gradually incorporate more into your life. Remember, the journey to longevity isn’t a sprint; it’s a marathon. It’s not about massive changes but about a collection of small, sustainable habits that culminate in a healthier, happier, longer life.

References

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration and Health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Adams Hillard, P. J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O’Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
Tuso, P., Stoll, S. R., & Li, W. W. (2015). A Plant-Based Diet, Atherogenesis, and Coronary Artery Disease Prevention. The Permanente Journal, 19(1), 62–67. https://doi.org/10.7812/TPP/14-036
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Physical Activity Guidelines for Americans. (2018). U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines
Bennett, M. P., & Lengacher, C. (2009). Humor and Laughter May Influence Health IV. Humor and Immune Function. Evidence-Based Complementary and Alternative Medicine, 6(2), 159–164. https://doi.org/10.1093/ecam/nem149
U.S. Department of Health and Human Services. (2014). The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health.
Centers for Disease Control and Prevention. (2020). Fact Sheets – Alcohol Use and Your Health. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
World Health Organization. (2020). Obesity and overweight. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
Emmons, R. A., & Stern, R. (2013). Gratitude as a Psychotherapeutic Intervention. Journal of Clinical Psychology, 69(8), 846–855. https://doi.org/10.1002/jclp.22020
Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. JAMA, 317(9), 912–924. https://doi.org/10.1001/jama.2017.0947
Mayo Clinic. (2020). Oral health: A window to your overall health. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475
Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 162(2), 123–132. https://doi.org/10.7326/M14-1651
Rolls, B. J., Morris, E. L., & Roe, L. S. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. American Journal of Clinical Nutrition, 76(6), 1207–1213. https://doi.org/10.1093/ajcn/76.6.1207
White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1), 7730. https://doi.org/10.1038/s41598-019-44097-3
Schwartz, B. (2016). The Way We’re Working Isn’t Working. Simon and Schuster.
World Health Organization. (2015). Guideline: Sugars intake for adults and children. World Health Organization.
Harvard Health Publishing. (2020). Mindful eating – Harvard Health. https://www.health.harvard.edu/staying-healthy/mindful-eating
U.S. Preventive Services Task Force. (2020). Recommendations for Primary Care Practice. https://www.uspreventiveservicestaskforce.org/uspstf/recommendations
Wolfson, J. A., & Bleich, S. N. (2015). Is cooking at home associated with better diet quality or weight-loss intention?. Public Health Nutrition, 18(8), 1397–1406. https://doi.org/10.1017/S1368980014001943
Harvard Health Publishing. (2019). Sunscreen: How to Help Protect Your Skin from the Sun. https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun
Park, D. C., Lodi-Smith, J., Drew, L., Haber, S., Hebrank, A., Bischof, G. N., & Aamodt, W. (2014). The Impact of Sustained Engagement on Cognitive Function in Older Adults: The Synapse Project. Psychological Science, 25(1), 103–112. https://doi.org/10.1177/0956797613499592
Neumann, D. A., & Kinesiology, T. P. (2010). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. Mosby/Elsevier.
Levy, B. R., Slade, M. D., Kunkel, S. R., & Kasl, S. V. (2002). Longevity increased by positive self-perceptions of aging. Journal of Personality and Social Psychology, 83(2), 261–270. https://doi.org/10

fitness, inspiration, nutrition

7 Science-Proven Health and Wellness Habits to Start Doing Now

Posted on September 18, 2023September 18, 2023 by Scott Christ

How can you get the biggest bang for your buck when it comes to your health and wellness?

In other words, what are the best, science-proven health habits to maximize your investment of time, energy, and money?

That’s what we’ll explore in this article.

We’ll uncover research that shows how making small improvements to some key areas and creating a few new habits can pay big dividends, health-wise.

Here goes …

Health Habit # 7: Limit sugar intake to < 30 grams daily

If there’s one thing most doctors who have studied nutrition extensively would advise you to avoid in your diet, it would be sugar.

That’s because eating too much sugar doesn’t just make us fat; it can also make us sick.

Research shows that getting more than 20% of your daily calories from sugar can lead to obesity, diabetes, and cardiovascular disease.

On top of that, a 2018 research review found that excessive sugar consumption may trigger neuroadaptations in your brain’s reward system that leads to compulsive overeating.

Added sugar is now found in 75% of packaged foods, and the average adult in the U.S. eats 77 grams of added sugar per day!

That’s quite alarming, since the American Heart Association recommends that adult females consume ≤6 teaspoons (∼25 g) and that adult males consume ≤9 teaspoons (∼38 g) of added sugar daily.

So here’s a good daily health habit to strive for: consume 30 grams of added sugar or less each day.

If you consistently eat more than this, then try reducing your intake of any beverages with added sugar and limiting your dessert portion sizes.

Paying attention to the “added sugar” in the foods and drinks you’re consuming can go a long way to keeping your sugar consumption in check too.

Health Habit # 6: Eat at least 2/3 of your weight in grams of protein daily

I don’t track my calories, carbs, or fat, and don’t feel that it’s necessary for most people, but the two things I do mentally monitor each day are: i. my sugar intake and ii. my protein intake.

Here’s why …

A 2016 meta analysis (an analysis of several available research studies) found that:

Higher total dietary protein intakes (1.2–1.5 g/kg/d) are reported to preserve lean mass and improve body composition during weight loss in young, middle-aged, and older adults when compared with normal protein intakes (0.8 g/kg/d).

My personal goal is 0.75 – 1 gram of protein per pound of bodyweight daily because I’m an ectomorph that wants to keep a little more lean mass on my frame.

But generally speaking, most people should aim for at least 2/3 of their body weight in grams of protein daily for optimal health.

If you’re trying to build lean muscle mass, consume closer to 1 gram per pound of body weight.

And shameless plug alert: if you’re looking for a high quality, organic, plant-based protein, then check out Pure Food protein.

Health Habit # 5: Do at least 30 minutes of active movement every day

“Active movement” doesn’t have to be “exercise”.

Just get up and move.

Go work in your garden, vacuum the house, chase your kids around the yard, do some stretches, walk your dog or on your lunch break at work …

Doesn’t matter what you do, as long as you do something.

Just 30 minutes of moderate physical activity each day can help you reduce your risk of dying young, getting heart disease, getting certain types of cancer, and delay onset of 40 common chronic conditions!

But even if you only have 5-10 minutes to get a little exercise, a little bit every day goes a long way.

I routinely take 5-minute breaks throughout my day / week to stop working and walk, stretch, or just do anything active.

Over the course of a week / month / year, these minutes really add up!

If you make exercise a habit, it will reward you for the rest of your life.

Health Habit # 4: Do at least 2 strength training sessions every week

If you can take your exercise habits a step further and do 1-2 strength training workouts, it can help you improve your lean body mass (more lean muscle and less fat), strength and endurance, and mobility.

For older adults in particular, studies have shown just 2 strength training sessions a week can build muscle strength and muscle mass and preserve bone density, independence, and vitality with age.

You don’t have to lift weights, either.

Bodyweight exercises like squats, lunges, and pushups work great.

You can also invest $10 or so into some exercise bands to provide a little more resistance.

Health Habit # 3: Try eating more of a Mediterranean-style Diet

Many folks are ditching grains for more protein and fat as part of a low carb, keto, or Paleo diet.

While these dietary approaches can have short-term weight loss gains, the longer term implications are less clear.

One dietary approach that’s backed by plenty of credible evidence though over the long-term for overall health and wellness is the Mediterranean Diet, with its emphasis on healthy fats from olive oil and fish, vegetables, fruits, legumes, nuts, and whole grains. A little bit of wine is even encouraged!

Try eating more of a Mediterranean-style Diet and your health markers are likely to improve at your next checkup.

Health Habit # 2: Get 7+ hours of sleep

The importance of getting a good night’s sleep can’t be overstated enough.

Why?

Because in the short term, lack of sleep can lead to increased stress, pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits.

For kids, in particular, not getting enough sleep can affect their psychosocial health, school performance, and risk-taking behaviors.

Long-term consequences of poor sleep in otherwise healthy adults include hypertension, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes, and colorectal cancer. All-cause mortality is also increased in men with sleep disturbances.

While everyone’s sleep needs are different, research shows you should aim to get at least 7 hours of sleep each night if you want to maximize your health and your performance.

Health Habit # 1: Prioritize you

While being “selfless” and putting others first are highly sought after virtues in our society, here’s what I’ve learned in 40-something years here:

If you don’t take care of yourself physically and mentally, you’re going to have a hard time taking care of others.

Taking care of yourself can mean different things to different people but here are common self-care strategies:

Managing your diet / eating well
Getting adequate sleep
Exercising
Yoga / meditation
Spirituality / religion
Artistic expression – music, writing, drawing, painting, gardening, crafting, woodworking, building, etc.
Spending time outdoors in nature

In short, self-care means finding time to do the things that make your life better, both mentally and physically.

And that, my friends, is the “secret sauce.”

Taking care of yourself is the single most important habit you can create for your overall health and happiness, because once you figure out how to make yourself better, you’ll be better equipped to help others and make a difference in this world.

inspiration

How to Get in the Best Physical and Mental Shape of Your Life this Year

Posted on January 9, 2022 by Scott Christ

Why do so many people set health goals in January only to have them fizzle out by February?

The truth is, 99% of effort (when it comes to most things in life–work, relationships, health) is wasted.

The secret is to find that 1% that works for YOU.

The big question: how do you do this?

It starts with discovering or identifying those healthy behaviors, actions, or efforts that you actually enjoy, and then GOING ALL IN on those behaviors.

When you do this, you create habits.

And habits are what lead to drastic, sustainable changes to your health.

For example, I realized about 15 years ago that I really enjoy cooking. So I went all in, buying cook books, searching for healthy recipes online, and experimenting with healthier versions of my favorite foods in the kitchen every day. Today, I still prepare almost every meal for my family, and it’s one of those “keystone habits” that has made an enormous difference.

You don’t have to make big changes overnight, because you’re setting yourself up for failure when you do that (case-in-point: all the new January gym-goers who slog through workouts they hate, only to stop going by March).

So long story short, instead of setting goals this year, cultivate new habits. I advise doing some self-reflection and answering these two questions:

What have I learned that works for me based on my past experience?
What have I learned doesn’t work for me? (Note: it’s amazing how often humans repeat the same mistakes over and over … if you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten).

When you find those few things that you enjoy and work for you, invest in them. Just like money, compound interest is the “secret sauce” to big returns in the long-run when it comes to your health.

It’s OK (and encouraged) to start small. If you love cycling, invest in 5-10 minutes every other day. If meditation has worked for you in the past and you enjoy it, but you can’t seem to stick with it, then schedule just 2 minutes every day.

That’s how you create habits that stick and find your 1%.

fitness, inspiration, nutrition

Top 10 Gifts to Buy Yourself for a Healthier You in 2022

Posted on September 17, 2023September 17, 2023 by Scott Christ

As nice as it is to give gifts to others around the holidays, guess who’s the one person most of you probably aren’t thinking about this time of year?

Yourself!

That’s why I put together a list of 10 of my best health and wellness-related recommendations for a healthier you in 2022!

These are truly the gifts that keep on giving (unlike the jelly of the month club) because they are all investments in your health that will pay dividends many times over if used consistently.

So here ‘ya go …

10 Health and Wellness Gifts to Buy Yourself This Year

Exercise Band Set. Using exercise bands is one of the best ways to strengthen and lengthen muscles, boost functional strength, improve mobility and balance, and increase flexibility. I incorporate them into most of my workouts these days. Bonus: you can take them with you anywhere.
Percussion Massager Gun. One of my favorite purchases in the last two years, a percussion massage gun helps relieve muscle aches and pains. This thing has helped me recover faster countless times, particularly when I get knots in my neck and back area (which is often). You can also try the newer Theragun Wave, which is a mini version that may be better suited for spot treatment. Better yet, treat yourself to regular massage therapy if you’re able!
Viome Gut Intelligence Test. I’ve said it before, but personalized nutrition is the future and Viome is at the forefront. For $99, they will analyze your unique gut bacteria composition and tell you which foods you should/shouldn’t be eating.
23andme Health and Ancestry Kit. How cool is it that you can now learn about your family history through genetic testing? On top of that, 23andme’s health reports will tell you i.) genetic factors that may influence your chances of developing certain health conditions, ii.) whether you have specific genetic variants that may not affect your health, but could affect your children’s health, iii.) how your DNA may affect your body’s response to diet, exercise, and sleep, and iv.) the genetics behind your appearance and senses. Pretty amazing stuff.
White Noise Machine. Struggle with sleep? This white noise machine is a life saver. Best investment I’ve ever made in my sleep.
Calm Subscription. Taking time to meditate and breathe each day offers too many benefits to list–from improving your mood and memory to lowering blood pressure. Calm is a highly-rated app that has guided meditations sessions specifically for anxiety, work stress, grief, sleep, and more. I also love their ambient music tracks for focusing during the workday.
Arbor Day Foundation Membership. Even if you’re not a gardener or green thumb, you can impact future generations long after you’re gone by helping plant trees. Make a donation or buy trees directly from their mail order catalog (at great prices) and they’ll ship them in the mail for you along with planting instructions.
My Immune Health Supplement Stack: Get sick less and recover faster by taking this Immunity Support stack daily: 1 Zinc + vitamin C capsule, 1 vitamin D3 capsule, and 2 Pure Food Digest capsules (1 with your two largest meals).
Ullo Wine Purifier. Love wine but hate hangovers? Then try this wine purifier that removes sulfites, one of the most common causes of the dreaded wine headache.
Books / Audiobooks:
- Be Water, My Friend: The Teachings of Bruce Lee by Shannon Lee
- Grit by Angela Duckworth
- Flavor by Yotam Ottolenghi,
- Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking by Samin Nosrat

So there you have it. Let us know what investments you’re making in your health this year in the comments!

inspiration

7 Things Everyone Can Do to Make a Difference This Holiday Season

Posted on September 18, 2023September 18, 2023 by Scott Christ

The holidays are a tough time for so many people. But, one of the best ways to cope with the holiday blues (and be a better human) is to do things to help others.

We get so caught up with our own problems that sometimes we forget that many people have it much, much worse than us.

Here are some things you can do this holiday season to make a difference in others’ lives and feel better about yourself.

Sign up to be an organ donor. The way I see it, when my time has come, I know I can’t take my organs with me, so why wouldn’t I donate them to someone who can use them? You are literally giving the gift of life to up to 8 people … what better way to go out than that? Sign up here.
Donate your money, used goods, and/or time. I realize many people may not have extra money to give and are just doing their best to get by. But everyone has a) time, and b) stuff they don’t use anymore. Organizations like Goodwill and Salvation Army will take your used stuff, sell it, and use the proceeds to make a difference in your local community. If you do have money to donate, one of my favorite charities is Feeding America, which helps provide meals for the 1 out of every 9 Americans who face hunger every day.
Help an animal in need. If you’re an animal lover, here are some ideas from Petfinder to help out our furry friends.
Call or spend face-to-face time with someone you love. As a society we’ve become reliant on email and text. While efficient, they are obviously not nearly as personal as face-to-face communication or talking to someone over the phone. So pick up the phone and call a friend or family member you haven’t talked to … especially those ones that may be alone around the holidays.
Plant a tree in a loved one’s honor. Trees add value to your home, regulate the temperature of your house and neighborhood, and provide food for wildlife. And, what better way to remember someone you care about than planting something beautiful that will provide benefits to the world long after you’re gone? A $50 membership to the Arbor Day Foundation makes a great gift (plus they’ll give you 5 free trees)! They have great deals on trees and shipments arrive in both spring and fall.
Give a toy to a child in need. If you have the resources, you can score some great deals on toys around the holidays and donate them to the Marine Toys for Tots program. It’s a wonderful way to put a smile on a child’s face this holiday season.
Support our brave military members and their families. Soldier’s Angels is a great organization that offers a number of ways to help you make a difference in the lives of our military service members, veterans, and their families.

Let us know what you’re doing to give back this holiday season!

inspiration

40 Positive Quotes to Help You Get Through Tough Times

Posted on September 17, 2023September 17, 2023 by Scott Christ

“It is during our darkest moments that we must focus to see the light.” -Aristotle Onassis
“All our dreams can come true–if we have the courage to pursue them.” -Walt Disney
“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” -Helen Keller
“Whatever the mind of man can conceive and believe, it can achieve.” -Napoleon Hill
“If you can dream it, you can achieve it.” -Zig Ziglar
“Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is.” – Anne Frank
It’s not the years in your life that count. It’s the life in your years.” -Abraham Lincoln
“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins
“Life is 10% what happens to me and 90% how I react to it.” -Charles Swindoll
“I believe that tomorrow is another day and I believe in miracles.” -Audrey Hepburn
“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe
“You will never do anything in this world without courage. It is the greatest quality in the mind next to honor.“ -Aristotle
“There are moments when troubles enter our lives and we can do nothing to avoid them. But they are there for a reason. Only when we have overcome them will we understand why they were there.” -Paulo Coelho
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” -Buddha
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” -Oprah Winfrey
“The person who says it cannot be done should not interrupt the person who is doing it.” -Chinese Proverb
“A person who never made a mistake never tried anything new.” -Albert Einstein
“First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end.” -Aristotle
“The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night.” -Henry Wadsworth Longfellow
“Every day I will renew my commitment and think about the benefits that come from it.” -John Maxwell
“Knowing is not enough; we must apply. Willing is not enough; we must do.” -Bruce Lee
“People who labor all their lives but have no purpose to direct every thought and impulse toward are wasting their time–even when hard at work.” -Marcus Aurelius
“When I let go of what I am, I become what I might be”. -Lao Tzu
“In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” -Tony Robbins
“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.” -Helen Keller
“Go confidently in the direction of your dreams. Live the life you have imagined.” -Henry David Thoreau
“If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Micheal Jordan
“Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.” -Johann Wolfgang von Goethe
“I am not a product of my circumstances. I am a product of my decisions.” -Stephen Covey
“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” -John Lennon
“He who has a why to live can bear almost any how.“ -Friedrich Nietzsche
“The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” -Steve Jobs
“When you come to the end of your rope, tie a knot and hang on.” -Franklin D. Roosevelt
“Winning isn’t everything, but wanting to win is.” -Vince Lombardi
“Somehow I can’t believe that there are any heights that can’t be scaled by a man who knows the secrets of making dreams come true. This special secret, it seems to me, can be summarized in four C s. They are curiosity, confidence, courage, and constancy, and the greatest of all is confidence. When you believe in a thing, believe in it all the way, implicitly and unquestionable.” -Walt Disney
“Do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered, irritable.” -Marcus Aurelius
“I am thankful for all of those who said NO to me. Its because of them I’m doing it myself.” -Albert Einstein
“He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed.“ -William James
“The best revenge is massive success.” -Frank Sinatra
“Two roads diverged in a wood, and I–I took the road less traveled by, and that has made all the difference.” -Robert Frost

inspiration

How to Breathe Better in 3 Simple Steps

Posted on September 18, 2023September 18, 2023 by Scott Christ

Just breathe.

Well intentioned advice, no doubt.

But unfortunately, most of us are pretty clueless about how to breathe properly to get maximum benefit out of something we do unconsciously, all day, every day.

The truth is, proper breathing is a skill … one that’s inborn yet often lies dormant because we either a.) have never learned how to do it the right way, or b.) don’t practice it.

What Happens When You Don’t Breathe Properly

Shallow breathing, which is our default mode when we’re stressed, restricts the diaphragm’s range of motion. The lowest part of your lungs—which is where many small blood vessels instrumental in carrying oxygen to cells reside—never gets its full share of oxygenated air.
The breath plays a vital role in maintaining a balanced body. Shallow breathing causes your nervous system to become unbalanced, resulting in much higher stress levels.
Your airways get constricted, which makes it harder for the air to travel from your mouth to your lungs. The result: your body has to work harder and breathe faster.
Your blood vessels constrict, which can lead to increased blood pressure and force your heart to work harder.

Every process and organ in your body depends on oxygen. For example:

Your brain uses about 20% of the oxygen you take in. When it faces an oxygen shortage, the brain will slow down, which negatively impacts other systems in your body.
Since your heart beats around 100,000 times in a single day, it is dependent on getting enough oxygen to pump blood to all parts of your body that need it. Poor circulation leads to a whole bunch of other issues too.
Oxygen powers your muscles, and a shortage makes them get stiff, tense, and tired faster, which impacts your ability to move each day.

3 Simple Steps to Breathe Better

Many holistic healthcare practitioners make it seem like you need to sit down and meditate for 30-60 minutes every day to gain any benefit from deep breathing.

While I do think anyone could benefit from this approach, it’s just not realistic for most people. That’s why I prefer a simpler system to improving your breathing that can be done pretty much anywhere, anytime.

Step 1:

Find a quiet, comfortable spot. If you don’t have access to one, then put on some noise-cancelling headphones with some relaxing music (or one of the apps we recommend below).

Step 2:

Sit or stand upright, and breathe in deeply and slowly through your nose. Feel the air expand downward and fill your entire belly. Breathe out through your mouth.

Step 3:

Engage your diaphragm. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale. Your chest will rise slightly, too, in unison with your abdomen. Remember to relax your belly so that each inhalation expands it fully.

Diaphragmatic breathing activates your parasympathetic system via the vagus nerve, improving your heart rate variability and restoring balance in your body.

Long story short: when you teach yourself how to breathe better and practice deep breathing for just a few minutes each day, you will reduce your stress and anxiety levels and increase blood and oxygen circulation throughout your body.

Videos, Books, and Apps to Help Improve Your Breathing:

Sources:

https://www.health.harvard.edu/staying-healthy/take-a-deep-breath
https://www.lung.org/blog/you-might-be-breathing-wrong
https://college.acaai.org/better-breathing-guide/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/
https://pubmed.ncbi.nlm.nih.gov/27995346/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/
https://www.wimhofmethod.com/vagus-nerve-stimulation

inspiration, recipes

How to Use Pure Food for Best Results (Healthy Smoothie and Food Recipes Included)

Posted on September 18, 2023September 18, 2023 by Scott Christ

In this post, I’m going to show you how hundreds of others have used Pure Food to produce some pretty awesome results.

Whether you want to lose weight, put on some lean muscle, improve your energy levels, or most importantly, feel better, I’m confident the recipes and techniques I’m going to share below will help you.

There are lots of recipes in this post. I split them up between 1.) Smoothies and 2.) Food. I will continue to update it constantly, so bookmark it so you can come back if you need some inspiration!

Without further ado …

How to Use Pure Food Plant Protein Powder and Real Meal in Smoothies

First off, use a blender for best results. The powder will mix okay on its own but it’ll taste smoother coming out of the blender.

Since Pure Food has only clean, healthy ingredients without the fillers, so-called natural flavors, and sweeteners other plant protein brands use, the taste is earthy and natural and your taste buds and gut may need time to acclimate to the probiotics. If you’re new to plant-based proteins and/or probiotics, start with one serving and work your way up from there.

GIVE PURE FOOD TIME TO WORK
Pure Food will help you feel better and you will experience noticeable improvements in your health if you give it time to work.

We recommend at least 14 days to allow the probiotics in our Plant Protein Powder products time to colonize in your gut. The probiotic strain we use, by the way, has been clinically shown to boost immunity, improve gut health, and help your body digest plant proteins better.

Like any good health or fitness product (and it should go without saying), you need to make a commitment to yourself by eating cleaner and exercising if you really want to see results fast.

Pure Food Smoothie / Juice / Liquid Recipes

First off, if you haven’t done so already, download these free recipe cards featuring 20 of my favorite recipes for Pure Food Cacao and Vanilla Protein (you can also use REAL MEAL with any of them…although that product mixes great on its own!).

Here are 7 of our most popular smoothie and juice recipes using both Pure Food Cacao and Vanilla Protein:

Simple Chocolate Banana Smoothie

1 scoop Pure Food Cacao Protein Powder or REAL MEAL
1 banana
Handful of ice
2 cups of water (or almond or coconut milk)

Cacao Chia Berry Blast

1 scoop Pure Food Cacao Protein Powder or REAL MEAL
1/2 cup frozen organic berries
1 T organic chia seeds (flax, hemp, or pumpkin seeds work too)
Handful of ice
2 cups of water (or almond or coconut milk)

Chocolate Fat Burning Smoothie

1 scoop Pure Food Cacao Protein Powder or REAL MEAL
1 cup coffee
1 T coconut oil
1 T cinnamon
Handful of ice
2 cups of water (or almond or coconut milk)

Chocolate Full Meal Replacement Smoothie

2-3 servings of Pure Food Cacao or Vanilla Protein Powder or REAL MEAL (note: with Real Meal, this shake is close to 500 calories so can definitely be split into two meals)
1/2 banana
2 T organic oat flour
1 T chia seed
1 T organic coconut oil
1 T extra virgin olive oil
2 cups of water
Ice (start with a small handful and add more depending on how thick you like it)

Vanilla Berry Blast

1-2 servings of Pure Food Vanilla Protein Powder
1/2 cup frozen organic berries
1 T organic chia seeds
3-4 ice cubes
Water (or milk) to taste

Tropical Superfood Smoothie

1-2 servings of Pure Food Vanilla Protein Powder
1/4 cup frozen mango
1/4 cup frozen organic cherries
1/4 cup pineapple
1 tsp. fresh turmeric
Water (or milk) to taste

Strawberry Banana Green Smoothie

1-2 servings of Pure Food Vanilla Protein Powder
1/2 banana
1/2 cup frozen organic strawberries
1 handful organic greens (spinach, kale, chard, etc.)
3-4 ice cubes
Water (or milk) to taste

Food

Some of these recipes were sent to us by customers and others were created by us. You’ll find tasty-yet-healthy overnight oats, protein balls, cookies, brownies … even bread for all you carb-lovers.

Some of these recipes require baking and some don’t. Cooking/high heat denatures some of the nutrients in any food, including Pure Food, so I cook with mine sparingly.

But these recipes are a nutritious way to satisfy your sweet tooth (disclaimer: they’re not going to taste the exact same as their “regular” sugar- and junk-filled counterpart). With that said, we think they’re pretty darn good.

Pure Food Solid Food Recipes

No-bake Protein Balls

No-Bake Protein Bars

Protein Muffins

Protein Pudding (or Ice Cream)

Chocolate Chip Vegan Cookies

Protein Pancakes

Healthy “Brownies”

Protein Bread

If you have additional recipe ideas, questions, or comments about how you use Pure Food, please share them with me by emailing me directly at Scott@purefoodcompany.com

Enjoy!

Scott Christ

Founder, Pure Food Co.

inspiration

Before You Ever Set Another New Year’s Resolution, Do This

Posted on September 17, 2023September 17, 2023 by Scott Christ

For the past two years I have done something to start each year that has completely changed my life.

It’s far different and far more impactful from the boring old goals and resolutions.

Here’s what you’ll need before you start:

A pen and piece of paper (or a computer)
30 minutes of quiet, uninterrupted time

Next, do this:

Visualize where you want to be one year from today. Don’t know how to visualize? Here’s an awesome video from Marie Forleo and Danielle LaPorte. Or check out this article from Jack Canfield.
Write a letter to yourself as if all the things you visualize for yourself have already happened (I included an example of a letter I wrote to myself at the bottom of this post).

When you’re writing, focus on the things in your life that matter most: family, career, health. Really try and visualize and feel what it would be like to have those things happen.

In the book Switch, Dan and Chip Heath say that creating a clearly painted picture of where you want to be (they call it a “destination postcard”) combined with the right habits is the key to achieving big goals.

This letter to yourself will serve as your destination postcard. And once you develop that clear picture of where you see yourself going, then it’s time to create some goals to help you get there (I wrote about the new science of goal setting on Entrepreneur a while back … it’s definitely worth checking out).

Most people just go straight to goal setting, then get discouraged when they don’t pan out.

You need to set your destination postcard first.

Ever since I started writing a letter to myself the last two years, I’ve been blown away by what I’ve been able to accomplish.

Not everything I wrote down came true, and certain events will play out far differently than you planned. But it’s incredible how many of the things I wrote down did come true … and every single one of the most audacious, seemingly-impossible ones have also begun to take form in my life.

The science world is only just starting to understand the power of imagination, visualization, and intuition. We don’t know how they work … but we know they do work.

So I ask you: what have you got to lose? 30 minutes out of 525,600 you’ll have this year?

Try writing a letter to yourself, read it once a week so that seed you planted cultivates and grows, and report back to me in January of next year. I think you’ll be pleasantly surprised by the results.

Here’s an example of a letter I wrote to myself in January 2014 if you need some inspiration. When I re-read it in January 2015 it was pretty cool:

Oh what a year it’s been for you. The best year of your life, in fact (you said the same thing last year, so hey, you’re on a roll).

You’ve always dreamed big. But for a long, long time it seemed like something was missing for you, right?

This was the year of change.

The year you finally started applying the knowledge from the thousands of hours of research, writing, and hard work.

You’ve always been a dreamer.

And this year your dreams became reality.

You took calculated risks, and they paid off. You invested your money and time wisely. You learned how to be “productive” instead of just “busy.” You put yourself outside your comfort zone.

And holy shit, you finally achieved the thing you’ve been working toward for the last 5 years: you’re a self made man.

You still have lots ‘o work to do. But the days of feeling unfulfilled with your career are behind you.

You did it.

You officially run a business online. You do what you love. You’re helping people. And you’ve finally found something you can put your heart and soul into.

That’s pretty sweet. Well done.

Most importantly, you just had your first child. I won’t spoil the surprise and tell you whether it’s a boy or girl. You always detested the people who said, “You’ll understand when you have kids.”

As much as it pains my pride to admit this, they were right.

Having a child was the most significant moment of your life.

You see the world in a new light. You’re a teacher. A guardian. A dad.

Everything’s a little different now. In the best way imaginable.

You filled a piece of you that was missing for a long time. You absolutely love it.

And your wife. Watching her become a mother has been one of the most beautiful displays of love you’ve ever witnessed.

You’re more in love with her than you’ve ever been, and she with you.

You two have a life of wonder ahead of you.

This year you made some amazing memories with your family and you feel blessed and grateful for this time every day.

I look forward to you reading this and being astonished about how much of it is spot-on.

The biggest lessons from the last year were: Time is a gift. Use it wisely. Don’t waste it on things that don’t serve your higher purpose and lead you to your aspirations. Dream bigger than big.

And this note will serve as proof that you can do whatever the hell you want in this world.

You done well…but you’re not even close to being done.

You won’t believe what the next year has in store.

inspiration

How to Live a Healthy, Happy, More Fulfilling Life

Posted on September 18, 2023September 18, 2023 by Scott Christ

Whether you want to look great in a bathing suit, stop feeling so tired/stressed/anxious all the time, or live a more prosperous, happy, balanced, healthy and more fulfilling life, here’s “the secret” of the world’s healthiest, happiest, most successful people:

They choose to take action while others sit back and watch.

If you really want something to change in your life, just start. Not next week. Not tomorrow

Right freakin‘ now.

Because those tiny, seemingly insignificant steps every day will compound into great accomplishments over time.

For years I thought I had to wait until I was “ready.” To start working out … eat better … finally launch the business I dreamed about.

Then I said, “Screw it, I’m just gonna start.”

My life has changed in ways I couldn’t even imagine as a result.

Yours will too, if you stop waiting/wishing/hoping and just start.

Change is inevitable … so embrace it.

Most people accept their fate and blame circumstance for their misfortunes. They play it safe and never question the status quo. They live a life of fear disguised as comfort. They’re “busy,” yet can never seem to find time for themselves.

Others make the time. They do whatever they can, within their bodily limits, to make themselves better.

Because they know it’s an investment in themselves.

And as a result, they create the life they want.

You will go through some really tough stuff along the way.

Life is hard, there’s no doubt about it, as most of us have experienced the past couple years.

Without the darkness, there is no light.

But I’m here to tell you I’m walking proof that all the adversity you will go through in life only makes you stronger and better prepared for this moment.

You have to take those first couple steps though.

They’re the hardest but also the most important.

Your life is a blank canvas.

And your success largely depends on how you choose to see things.

Study after study proves that your mindset can have a dramatic impact on whether or not you accomplish your goals in life.

If you’re struggling with something, do these five things and I guarantee things will get better for you:

Step 1: Take a baby step

Take things one step at a time. If you’re trying to lose weight, for example, start with just a couple minutes of exercise every day. Small steps are what lead to big successes. Here are some small things you can do today:

Cook a healthy breakfast.
Do yoga for at least 10 minutes.
Take a 5-minute stretching or walking break every hour.
Read one inspirational article today.
Record what you eat in your food diary.
Look for healthy recipe for dinner.

Step 2: Write it down

If you don’t already have a journal or planner, drop what you’re doing and go get one. They’re that important. Use it to capture your thoughts, plan your day, and track your goals. Here’s what I do every day, as an example:

At the start of every day I write a positive quote at the top of my daily planner (today’s quote is “Life is 10 percent what happens to me and 90 percent how I react to it”).
Next, I write down everything I plan to do over the course of the day to accomplish my goals (for example, “Write new blog post, network with 3 people, lift weights for 45 minutes, find recipe for healthy dinner”).
Then, I evaluate what I accomplished at the end of each day in these four categories:
- Mental: What did I learn today? How did I challenge my mind? What did you read, write, or listen to that expanded your mental capacity and got you closer to your goals today?
- Emotional: Who did I choose to spend my time with and what did I do? Did I take time to mindfully engage in happy, positive experiences with friends and family?
- Physical: Did I exercise and eat healthy today and take care of my body? How so?
- Spiritual: Did I take time to breath, give thanks, and stop to connect with the world around me?

This strategy will help you manage your time better and increase your self-confidence and healthy habits over time.

Step 3: Get support

Friends and family can help encourage you, increase your accountability, and help you cope with setbacks. That’s why social support is so crucial to overcoming any obstacle in your life. Find a friend or family member who lives a healthy lifestyle, and have the courage to ask for their help. You’ll be happy you did.

Step 4: Visualize your results

Visualization is a powerful tool that can drastically enhance your level of self-efficacy. In the book The Social Animal, author David Brooks says your subconscious mind processes up to 200,000 times more information than your conscious mind. Spend 5 minutes each day visualizing both the journey and the end result you seek. Forming a mental picture of yourself taking the steps required to reach your goal creates a lasting image in your brain that your subconscious will bring to reality.

Step 5: Do things that make you laugh and smile every day

Create experiences every day that make you happy. Spend time with people you love. Keep an uplifting book by your bedside for words of encouragement before you go to sleep or when you first wake up. Take a walk outside with your significant other. Experiences are infinitely more valuable than things.

Dream big but start small. Focus on your mindset first and you will open doors to anything and everything you want to accomplish in life.

Bonus: Here are 40 of My Favorite Inspirational Quotes

“It is during our darkest moments that we must focus to see the light.” -Aristotle Onassis
“All our dreams can come true–if we have the courage to pursue them.” -Walt Disney
“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart. -Helen Keller
“Whatever the mind of man can conceive and believe, it can achieve.” -Napoleon Hill
“If you can dream it, you can achieve it.” -Zig Ziglar
“Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is.” – Anne Frank
It’s not the years in your life that count. It’s the life in your years.” -Abraham Lincoln
“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins
“Life is 10% what happens to me and 90% how I react to it.” -Charles Swindoll
“I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles.” -Audrey Hepburn
“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe
“You will never do anything in this world without courage. It is the greatest quality in the mind next to honor “ -Aristotle
“There are moments when troubles enter our lives and we can do nothing to avoid them. But they are there for a reason. Only when we have overcome them will we understand why they were there.” -Paulo Coelho
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” -Buddha
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” -Oprah Winfrey
“The person who says it cannot be done should not interrupt the person who is doing it.” -Chinese Proverb
“A person who never made a mistake never tried anything new.” -Albert Einstein
“First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end.” -Aristotle
“The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night.” -Henry Wadsworth Longfellow
“Every day I will renew my commitment and think about the benefits that come from it.” -John Maxwell
“Knowing is not enough; we must apply. Willing is not enough; we must do.” -Bruce Lee
“People who labor all their lives but have no purpose to direct every thought and impulse toward are wasting their time–even when hard at work.” -Marcus Aurelius
“When I let go of what I am, I become what I might be”. -Lao Tzu
“”In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” -Tony Robbins
“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.” -Helen Keller
“Go confidently in the direction of your dreams. Live the life you have imagined.” -Henry David Thoreau
“If you accept the expectations of others, especially negative ones, then you never will change the outcome.” -Micheal Jordan
“Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.” -Johann Wolfgang von Goethe
“I am not a product of my circumstances. I am a product of my decisions.” -Stephen Covey
“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” -John Lennon
“He who has a why to live can bear almost any how.“ -Friedrich Nietzsche
“The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” -Steve Jobs
“When you come to the end of your rope, tie a knot and hang on.” -Franklin D. Roosevelt
“Winning isn’t everything, but wanting to win is.” -Vince Lombardi
“Somehow I can’t believe that there are any heights that can’t be scaled by a man who knows the secrets of making dreams come true. This special secret, it seems to me, can be summarized in four C s. They are curiosity, confidence, courage, and constancy, and the greatest of all is confidence. When you believe in a thing, believe in it all the way, implicitly and unquestionable.” -Walt Disney
“If you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered, irritable.” -Marcus Aurelius
“I am thankful for all of those who said NO to me. Its because of them I’m doing it myself.” -Albert Einstein
“He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed.“ -William James
“The best revenge is massive success.” – Frank Sinatra
“Two roads diverged in a wood, and I–I took the road less traveled by, and that has made all the difference.” -Robert Frost