It might be true that no good story ever started with someone eating a salad, but just because salad stories might be boring, that doesn’t mean that they have to taste that way! We’ve been taking a lot lately about how to maintain and quantify that 80/20 balance with your nutrition. We’re 100% on board with the savvy advice from our friend EC at Optimized Nutrition, that 800g a day of fruit and veg is a good target for most adults to shoot for – some may need more, some a little less depending on your overall caloric intake.

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Three factors that are in your control can have the most significant impact on the longevity and quality of your life, outside of genetics.

  1. Choosing to be active and train possibly the biggest factor. Building capacity in your younger years can create a buffer and slow down the inevitable decline that comes later in life. It can also help you avoid many diseases that can cut life short. Diabetes, heart disease, and cancers are the three biggest killers in westernized civilizations, all of which can have their risk factors reduced through exercise. People who are active are generally happier, suffering less from depression, sleep, and digestive issues.
  2. How you eat also has a significant impact on your health. Food fuels all of life’s activities and can cure, reduce, or help people completely prevent diseases. Food quality and quantity are the two most significant factors when eating. Whether you are concerned with maximizing your performance or just living a happy and healthy life, food is a widely under looked and under utilized piece of the puzzle. The same way you might approach your training and tracking performance in the gym, tracking nutrition is paramount for success.
  3. Sleep is a widely under looked factor for health and performance. Sleep helps the body recover, reduces stress, and is important for hormonal recovery. Overtraining, work stress, and nutrition all can adversely affect the length and quality of sleep. We recommend 8-10 hours of sleep a night to keep you happy healthy and performing well. Looking at the sleep environment, and understand what you need to go into a steep REM state can help improve the quality of sleep. Creating a sleep log, just like a workout or nutrition log, can help you create a roadmap to success. So spend the extra bucks on that expensive mattress because over the long term it is totally WORTH IT!

Me and my sweet tooth LOVE this time of year! Its all too easy to let things get out of control with all the delicious desserts everyone brings to the table. That’s why when I get invited to a holiday party, I always make sure to bring a sweet and at least one side dish with me so I know exactly what’s in a couple of the things I’ll end up eating.

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