These 5 habits will add 10+ years to your life

We’re all creatures of habit, but the habits we have shape way more than just how we feel. New research from Harvard shows that following these simple habits can add years to your life. The average lifespan for a man and woman is 72 and 75 years, respectively. If you incorporate these habits, you can add…

These 5 habits will add 10+ years to your life was originally published on Self Evolve

Advertisements

We’re all creatures of habit, but the habits we have shape way more than just how we feel. New research from Harvard shows that following these simple habits can add years to your life. The average lifespan for a man and woman is 72 and 75 years, respectively. If you incorporate these habits, you can add anywhere from 10 to 14 years with the average being 12 years for men and 14 years for women. None of these habits should come as a surprise, but are pretty simple to focus on and incorporate into your daily life.

Habits to add a decade

  1. Eating healthy
  2. Exercising regularly
  3. Maintaining a healthy body weight
  4. Not smoking
  5. Moderate alcohol consumption

To dive further into these, what does eating healthy look like? With so many diets out there, I’m actually going to say don’t diet. Instead, focus on eating a variety of foods, with the main focus being on whole foods. Avoiding or lessening processed foods will do wonders. For me, I like to track my food to hold myself accountable on what I’m eating. But to be honest, I cheat on the weekends. It would be very hard to eat clean 100% of the time, so instead I try to focus on eating well for at least 5 days a week, if not more. But Saturday comes around and it’s Cinco de Mayo, I’m gonna get those tacos.

Exercising regularly is also kind of vague. Most people hear regularly and think at least 3-4 times a week. I hear it and I think active lifestyle, where there’s no true “rest” day. For me, I focus on working out at least 5 times a week. That’s where I’m in the gym doing strength training and/or a high-intensity interval training (cardio) 5 times a week. Outside of these workouts? I’m walking, practicing yoga, running outside, staying active. I don’t really have a rest day, even on Sundays I make it a point to get to 12,000 steps minimum. Even something little is more than zero, so focus on being active and moving everyday.

Maintaining a healthy body weight can be misleading. So many people focus on the number on the scale, but I challenge everyone to instead focus on their body fat percentage. It’s proven with less fat, there’s less stress on our heart, organs, and bones. But your weight may not go all the way down if you’re building muscle. Actually, something crazy happened to me. I lost about 12 pounds to get down to 19% body fat. Then I gained about 5 pounds in muscle. While I still have that lower body fat, technically my weight is on the higher end of ideal. But I look and feel great, and my clothes are big on me.

Not smoking is straight-forward but when people hear smoking they think cigarettes. Smoking also includes cigars and marijuana. So next time you light up, think about the years you’re cutting off of your life. Is it worth it?

Moderate alcohol consumption can be misunderstood. What it means is up to one drink a day for women and two drinks a day for men. So when you go out for St. Patrick’s Day and have ten drinks, that’s not moderate. And research shows it’s healthier and better to have one drink a day rather than drink seven drinks on one night a week. Spread out the booze and you’ll live longer.

Do you incorporate these habits in your life?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “healthy habits”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “6a8c0d8ad97e7db9ea81fb22d32295fd”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

These 5 habits will add 10+ years to your life was originally published on Self Evolve

Health supplements to take to unleash your fitness

Do you take supplements? If so, which ones? Fitness isn’t just about hitting the gym, it goes beyond those intense workouts. Your diet plays a huge role in your fitness and health. Some say even more so than lifting or running all day. Supplements are trending more and more, even making their way to India.…

Health supplements to take to unleash your fitness was originally published on Self Evolve

Do you take supplements?

If so, which ones? Fitness isn’t just about hitting the gym, it goes beyond those intense workouts. Your diet plays a huge role in your fitness and health. Some say even more so than lifting or running all day. Supplements are trending more and more, even making their way to India. The main driving factor? Social media. But with all the images and information out there, it can be difficult to navigate through which supplements are actually beneficial to you. 

The supplements I take

  • Multivitamin: I take a women’s multivitamin daily. My favorite brand is Vimerson Health, I order it from Amazon and a bottle lasts me a month. This vitamin helps fuel me, so I take them every morning.
  • BCAA’s: I can’t say enough good things about Xtend BCAA’s. They have helped me achieve my fitness goals and continue to help fuel me during and after my workouts. I like to take these right after working out, or right before depending on my mood. Sometimes both.
  • Protein: While I prefer to get my protein naturally, sometimes it is necessary to drink a protein shake. My favorite, hands down, is Vega protein. It’s vegan and delicious. I get the chocolate flavor, but I’m sure the other flavors are great too. I’m just a choco-holic.

Things I don’t take

For the most part, I don’t take pre-workout. Sometimes I do take it when I’m feeling extra-tired, but I don’t find it necessary at all times. I also don’t take creatine. For some reason, I just don’t find the need to add in extra supplements into my daily routine. If it ain’t broke, why fix it? What do you think?

What supplements do you take to reach your fitness goals?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “supplements”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Health supplements to take to unleash your fitness was originally published on Self Evolve

Snack to feel full longer: what to snack on

What do you snack on? Most of us grab what’s convenient: chips, crackers, pretzels, or a box of cookies. While this may seem like a great idea, it is terrible for people like me. I have a HUGE appetite and find that I need an entire box of cookies to feel full. But if I…

Snack to feel full longer: what to snack on was originally published on Self Evolve

What do you snack on?

snackMost of us grab what’s convenient: chips, crackers, pretzels, or a box of cookies. While this may seem like a great idea, it is terrible for people like me. I have a HUGE appetite and find that I need an entire box of cookies to feel full. But if I go for veggies instead of cookies, I can eat way more for way less calories. If you have a huge appetite like me, read on to learn what type of snacks you should snack on.

Nutrition bombs

While cookies and crackers are nutritionally poor, veggies are nutrition bombs. Crackers only offer salt and carbs. Veggies pack macronutrients and antioxidants to boost your energy and immune system. Not only that, they are full of fiber! Fiber is key to feeling full, gut health and comfort, energy levels, and mood. Fiber also prevents belly bloat caused by constipation. Whether you’re trying to lose weight or just eat healthy, think of snack time as an opportunity to fill the holes in your diet that you’re missing with meals alone. Most people don’t get enough veggies and eat too many processed carbs, so this is a great swap!

Snack Hack

Make this choice easier by meal-prepping carrot and celery sticks, sliced peppers and cucumbers, and broccoli and cauliflower florets. Keep stacked veggie containers at eye level in the fridge so they’re as easily accessible as a box of crackers, inspiring you to grab them. I also like to mix up my snacks by adding in peanut butter and raisins or fruit. For example, I will bring celery sticks, sliced apples, and peanut butter for both. Yum!

What types of snacks do you enjoy?

 

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “healthy snacks”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Snack to feel full longer: what to snack on was originally published on Self Evolve

Losing weight before puberty can prevent diabetes

Being a heavy kid is common More than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows…

Losing weight before puberty can prevent diabetes was originally published on Self Evolve

Being a heavy kid is common

pubertyMore than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows that as long as these kids lose the weight before they turn 13, the risk of diabetes reduces greatly. This is the first and largest study to show if weight reduction is done before puberty the future risk of disease is lowered.

A difference of a few pounds

We’re not talking extremes here, we’re talking just carrying extra pounds and shedding these changing risk of disease significantly. This new study showed that being overweight at age seven, 13 and in early adulthood made it four times more likely that the person would develop diabetes. Adding extra pounds by the time puberty arrives and keeping them on as an adult posed a 3.87-fold greater risk.

Puberty is the magical timeframe

Among children who became overweight, only the seven-year-olds who lost it by age 13 didn’t have an increased risk. Youngsters who were overweight at age seven and 13 but lost the extra weight by early adulthood were still 51 percent more likely to develop type 2 diabetes when they grew up. This gives us hope for the future. We can help children normalize their weight through exercise and lifestyle changes, not just diet. And just because a child may be overweight as a youngster, we can teach them good, healthy habits before they hit puberty to help them start and continue a healthy lifestyle.

Do you help your kids live a healthy lifestyle?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “weight loss for children”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Losing weight before puberty can prevent diabetes was originally published on Self Evolve

Cookies and why you should eat them

I don’t know about you.. But I love cookies. I can go months without bread, but barely a week without eating a cookie. The struggle is real. But during my fitness journey, I’ve discovered protein cookies. Eating these helps me sleep at night as they help curb my cookie craving AND help me make gains.…

Cookies and why you should eat them was originally published on Self Evolve

I don’t know about you..

But I love cookies. I can go months without bread, but barely a week without eating a cookie. The struggle is real. But during my fitness journey, I’ve discovered protein cookies. Eating these helps me sleep at night as they help curb my cookie craving AND help me make gains. Here’s my review of the top protein cookies out there.

Larry and Lenny cookies

cookiesThese are vegan, dairy-free, nongmo, packed with either 8 or 16 grams of protein, and are delicious. Other than the macadamia one I got recently that tasted like soap, not sure what happened there. But my favorite flavors include peanut butter and chocolate chip. You can’t go wrong with these flavors, and they’re easy to find in most grocery stores including Jewel and Trader Joe’s.

Munk Pack

I’m not sure where these amzn_assoc_placement = “adunit0”; amzn_assoc_search_bar = “true”; amzn_assoc_tracking_id = “tanoshii6603-20”; amzn_assoc_search_bar_position = “bottom”; amzn_assoc_ad_mode = “search”; amzn_assoc_ad_type = “smart”; amzn_assoc_marketplace = “amazon”; amzn_assoc_region = “US”; amzn_assoc_title = “Shop Related Products”; amzn_assoc_default_search_phrase = “shamrock shuffle”; amzn_assoc_default_category = “All”; amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”; //z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US“>protein cookies came from but I discovered them recently during a very hungry run to Jewel (read: time of the month hormones raging hunger). And they were on sale, what other sign could I ask for? These are also vegan, gluten-free, and pack 18 grams of protein! More protein and seem more natural as well since I could actually see and taste the peanuts in my cookie. Maybe it’s just a mental thing, but I keep thinking about where have these cookies been my entire life? It also makes me think what other cookies are out there that I’m missing? Can anyone help me?

What’s your favorite (protein) cookie? I just found Quest ones I haven’t tried yet!

I’ve been sleeping on these brands though! Time to up my cookie game.

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “protein cookies”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Cookies and why you should eat them was originally published on Self Evolve

Pizza and Beer: You can’t out-train a bad diet

I’m guilty as charged There are days where I just say “F it” and eat whatever I want. While these days are few and far between, I used to have these days all the time. There was at least a solid year when I was working out 3-5 times a week all while going home…

Pizza and Beer: You can’t out-train a bad diet was originally published on Self Evolve

I’m guilty as charged

bad dietThere are days where I just say “F it” and eat whatever I want. While these days are few and far between, I used to have these days all the time. There was at least a solid year when I was working out 3-5 times a week all while going home and pigging out on pizza 3-5 times a week. Ok, maybe not that bad, but it wasn’t good. My diet was crap, and you know what else was crap? How I felt. After suffering through the side effects of a year of this bad diet, I decided to completely change what and how I ate. And while now-a-days my diet isn’t as strict, I’ve found a happy middle ground between extreme dieting and eating whatever I want.

Even the world’s best trainer can’t out-train a bad diet

You could train 5 to 6 days a week with the best trainer in the world (i.e. me) but even then you couldn’t go home and pig out on pizza and beer everyday. I’m not saying you can never have these things, but to eat and drink them everyday is just too hard to combat via exercise. Also, a high carb diet will only help you so much. Without proper protein and the right fats, it will be very hard for your muscles to repair and grow stronger after a strength training session or a hard run

Many runners have an attitude that they will burn off whatever they eat. This may seem to be the case because you run and don’t gain weight despite eating whatever you want. But just because the number on the scale seems healthy, doesn’t mean your diet isn’t doing damage on the inside. Overindulgence in simple sugars is the single most common dietary transgression among any endurance athletes, especially runners. I.e. white bread, white pasta, white rice and refined sugars. Large portions of these will turn into bad molecules, bad types of fat, and bad oxidative sugar species- things that do damage to the heart vessels. 

Still, runners often hear mixed messages about how exercise can erase the ills of a junk food habit. Especially high-intensity sessions. While this may be the case over a few weeks, if you continue to have a bad diet for years there will be long-term effects. No matter how much you run or workout, you can’t outrun a bad diet.

Always hungry

But I’m always hungry! That’s because all you eat is carbs! Up the proteins and fats and you’ll feel full for longer. Carbs are important, but if they are the main source of your calories you’ll likely be eating an entire bag of chips rather than just a few. 

Do you try to out-run a bad diet?

 

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “training and diet”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Pizza and Beer: You can’t out-train a bad diet was originally published on Self Evolve

Breakfast: Eat your way to healthy

Do you eat breakfast? Many gym members I talk to tell me they skip breakfast. Usually, they’re rushing out of the door and barely have time to put clothes on before commuting to work. While it may be difficult to get up extra early, that first meal will help you in the long run. Not…

Breakfast: Eat your way to healthy was originally published on Self Evolve

Do you eat breakfast?

Many gym members I talk to tell me they skip breakfast. Usually, they’re rushing out of the door and barely have time to put clothes on before commuting to work. While it may be difficult to get up extra early, that first meal will help you in the long run. Not only will it help jump-start your day, it will also help you lose weight.

How to increase your metabolism

They say an apple a day keeps the doctor away, might as well eat that apple in the morning for breakfast. Two birds, one stone. Anything from an apple or banana to a big bowl of oatmeal will help kick-start your metabolism. It will also help you avoid binge eating later on in the day. It’s ideal to eat before working out, as well. For you fasted cardio junkies, try eating something light about an hour or two before working out. You may notice increased endurance and strength.

Avoid the junk food

breakfastNow, it’s totally acceptable to cheat once in awhile. That huge German pancake from Walker Bros. (Chicago) is to die for. But in general, it’s best to keep to a simple breakfast. I.e. eggs, turkey bacon, or unsweetened oatmeal. When I do the unsweetened oatmeal, I like to add in peanut butter, honey, or fruit. Yum!

Remain consistent

It’s best to have a meal every morning. Don’t skip days due to your work or life schedule. I challenge you to eat breakfast every morning for the next 30 days. Let me know how you feel afterwards.

What’s your favorite breakfast food?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “breakfast”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Breakfast: Eat your way to healthy was originally published on Self Evolve