In a time of Economic hardship due to the pandemic and socio-political effects therein, difficulties purchasing healthy items at grocery stores is commonplace. Equivocal challenges apparently exist within the bounds of ordinary food purchasing, the data suggests. Despite an overwhelming majority of the population desiring to eat healthier, the macroeconomic realities are forcing many to cut back instead. We sought to determine the microeconomic causal relation between consumers’ incomes, choice of groceries and purchasing habits. We hope this survey study can serve in helping achieve more accessible prices, especially on healthy food.  

Summary   

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes foregoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to.  

Methodology  

Survey respondents were selected at random to broadly reflect the U.S. population.  

65% earned <$75K and 83% <$100K*  

50% or more of respondents were from the biggest locations/economies = California, Illinois, New York, Florida, Texas, Ohio, Pennsylvania, and Georgia  

Majority of respondents were either working or self-employed  

Around 50% had no children**  

Results  

• 92.87% said grocery prices are too high (food too expensive)  
• 65.93% take less trips to the store due to inflation – this includes 82% dining out less for the same reason (so it’s not a swap of spending, money itself is the problem)  
• 50-55% of people shop less, buy less stuff, and spend more time at home  
• 57% have to stop buying Organic or Premium ingredients  
• 74.60% would eat healthier if they could afford it  

• Around 50% of people feel unhealthier now than they did a year ago  
• 57.5% are buying less meat and poultry  
• 71% of people Meal Prep now more than a year ago (once a day or a week)  

*100% of all 1500 respondents answered all 14 questions. However, not all respondents submitted entries to multi-variant questions. (i.e. 31.33% (470) participants answered ‘buying lower quality foods’ to combat inflation, which of 7 variants is 9.91% of the total answers.)

Discussion  

The self-reported Data, roughly representative of the U.S. population, shows the vast majority of Americans (92.87%) think Groceries are too expensive and 50-66% of the population have to shop less, buy lower quality ingredients or buy less items in general, this includes forgoing Organic or Premium ingredients and even the very basics, such as Meat or Poultry.  

The devastating consequences of more than 9 in 10 people struggling with prices of food cannot be overstated. This, according to the data, has consequences on the health of around 50% of the population which has declined in the last year, and nearly 75% of the population wanting to eat healthier but not being able to because of finances.  

Collectively the Data shows us that we’re in an unsustainable economic situation with food value and specifically, the unattainability of good quality & healthy food, which a supermajority desire access to. Most Americans can’t afford good food, and their health, as well as their quality of life – are paying the price. Solutions around supporting healthier food options, and economic accessibility to, as well as focusing inflationary discussion on the necessities instead of the luxuries – would be a good start to improving the quality of life of the public.  

The Historic Impact of Food Inflation in The U.S.   

Historically, when access to quality nutrition suffers due to an economic downturn, it’s not uncommon to see a decline in physical and mental health, productivity, and fertility.  

During the Global Financial Crisis of 2008, the combination of high food prices with widespread financial distress made it difficult for families in the U.S. to afford quality ingredients. To cope with rising costs, households across the country reduced the quantity and quality of food consumed.   

As a result, there was a significant drop in self-rated health, a rise in morbidity, and an acceleration in already growing suicide rates.  

While history may not repeat itself, it often rhymes and we’re starting to see similar trends among consumers.  

The Current Economy Shows Similar Data  

Our study found Americans have started to cut back severely to manage food inflation:  

• 82% of consumers are dining out less  
• 65% are taking less trips to the grocery store  
• 57% are replacing organic or premium ingredients with lower quality food items  

These shifts in consumer behaviors could lead to devastating short and long-term impacts. In fact, our findings show that 50% of Americans reported a decline in their health in the past year.  

“Ultimately, food inflation will increase health disparities and food insecurity and could result in long-lasting detrimental effects on people’s overall health and well-being,” said PhD MPH Tayah Kline, Concordia University.

If this trend persists, the negative effects could reach far beyond public health.   

The Financial Burden of Poor Food Quality   

It’s well-known that a healthy population contributes to greater worker productivity and economic output; unfortunately, the opposite is also true. The fiscal drag created by an unhealthy workforce can create a compound effect that cripples an already sluggish post-pandemic economy.  

When it comes to productivity and national economic output, indirect costs related to preventable chronic diseases can surpass $1 trillion per year. Additionally, over 1 million deaths from cardiovascular diet-related diseases occur annually in the U.S (global deaths total up to almost 10 million).   

It’s important to note it’s not a lack of desire but ability that prevents consumers from making healthier choices. Our survey found 75% of participants expressed a desire to eat healthier but couldn’t due to finances. Similarly, another recent study by the Heritage Foundation Center found that the average American worker lost $4,200 in annual purchasing power as a result of consumer prices rising 12.7% since January 2021.   

Considering over 60% of American households live paycheck to paycheck, the reduction in buying power may have significant unforeseen repercussions. While it’s still uncertain whether inflation will continue to rise or stabilize, one thing is clear: a weaker wallet leads to a weaker population, which leads to a weaker economy, leads to a weaker wallet.  

Barriers To Organic Certification Are Keeping Farmers Out  

One of the biggest obstacles to healthy food distribution are the hoops farms must jump through to become certified organic. The certification process can be rigorous and costly, requiring the hiring of an inspector and incurring a host of sales, production, inspection, and annual fees. The documentation alone can cost thousands of dollars.   

Additionally, it takes farmers a full 36 months to make the transition and become officially certified. Imagine owning a business and letting it tank for three years in the hopes that it’ll not only survive but thrive. To make the shift even riskier, the Organic Trade Association (OTA) recently reported organic food sales have slowed. After organic food purchases soared to 13% in 2020, growth dragged to 2% the following year.   

For many, the barriers to entry and economic uncertainty that comes with them aren’t enough of an incentive to transition their farms. Perhaps, loosening the guidelines while keeping consumers safe or making certifications cheaper to obtain could help encourage production and reduce the cost of organic food in the U.S.   

Lopsided Food Prices Are Forcing Unhealthy Tradeoffs  

Despite the FDA’s blanket food standards, prices and practices can vary dramatically by state. Hawaii and Alaska, for example, have some of the highest cost of groceries, whereas Texas boasts some of the lowest. In 2018, the price of a dozen eggs in Hawaii was $4.49, in Illinois, Kansas, and Virginia, it was less than a dollar. Nevertheless, significant differences in food costs aren’t limited to the state level.   

According to a report published by Feeding America, seven counties including Pike, Alabama, Leon, Florida, and Lafayette, Mississippi fall into the top 10% for food insecurity and meal cost. In other words, the hundreds of thousands of residents living in these communities are struggling to feed themselves due to high meal costs.   

Considering this study was published in 2019, it’s not farfetched to assume conditions have gotten worse with recent food inflation, in fact our study is showing that the problem is much more widespread.   

While these communities may not have the highest expenses in the nation, the reality is their wages haven’t caught up to the rising costs of living. The counties affected by these conditions “can force families to choose between buying food and paying for housing,” a tradeoff no one should have to make. As food costs continue to rise, financial challenges could continue to affect states and counties disproportionally, widening the gap between resilient economies and those less so.   

U.S. vs Global Food Standards   

Considering the U.S., it’s important to examine how our food standards compare to the rest of the world. Despite the FDA’s intensive food standards, the U.S. doesn’t rank in the top ten according to the Global Food Security Index.   

The four measurements on the index include affordability, availability, quality and safety, and sustainability and adaptation. Curiously, seven out of the top ten countries reside in the European Union. Bearing in mind America is the current wealthiest country in the world, the disparity should be accounted for.   

While the U.S. ranks well for quality and safety, there are still several concerns regarding the management of mismanagement of food distribution. According to the FDA, there are 48 million cases of food-borne illness, more than 125,000 hospitalizations due to largely preventable food-borne illnesses every ear. This year, there have been more than 1,800 entries for food recalls so far.  

For comparison, EU countries only get 50,000 cases of food-borne illness annually while serving 100 million more residents than the U.S. The difference can be traced to a number of factors, mainly, the EU focuses more resources on food safety practices and enforces preventive policies instead of those accounting for probability.  

A Lack of Funding Is Leading to Spotty Regulation  

In America there are over 155,000 food facilities, more than 1 million food establishments, and over 2 million farms. Considering the broad scope of coverage, the FDA simply doesn’t have the resources to adequately monitor and inspect the entire food supply chain. This resource issue has led to overregulation in some areas and a lack thereof in others.   

For example, in the American food system use of the term “organic” requires a farm to go through an intensive, three-year process but products labeled “wellness” or “natural” have zero official regulation. This inconsistency in food descriptions and marketing is confusing buyers.  

A recent consumer report found 73% of shoppers seek out foods labeled “natural” even though the term isn’t clearly defined or regulated by the FDA. As a result consumers may be misled and run unnecessary risks in their effort to find affordably healthy food.   

Lagging Behind In Funding, Regulation, and Food Security  

Similarly, there are many potentially harmful additives allowed in American food production that haven’t been reassessed since they were first introduced or have slipped up the FDA’s nose. Since toxicology research is constantly progressing, legal ingredients could continue to put consumer health at risk as more evidence emerges condemning them.   

In the case of titanium dioxide, a food additive used in milk, candy, and sauces, EU regulators reassessed its use and made the decision to ban it after new research surfaced raising concerns of genotoxicity. In the U.S. however, the additive is still legal and widely used under the “Generally Recognized As Safe” (GRAS) program.   

Under the GRAS program, chemicals and additives can automatically receive FDA approval without going through the petition and review process as long as scientists have consensus that their use is generally recognized as safe. It has been estimated that thousands of additives have been approved under this policy without the FDA’s knowledge.  

While the original GRAS program intended to reevaluate substances in keeping up with new findings, the program ultimately became too resource intensive. In 1997, the FDA determined it could no longer dedicate adequate resources to the GRAS petition program and opted for a voluntary notification program instead.  

This policy created a loophole allowing companies and manufacturers to introduce chemicals and additives to food without independent evaluation. Since many of the studies around food research are industry-funded, this presents an obvious conflict of interest pinning public health against corporate profit. If the U.S. continues to lag behind other countries in funding, consistency of regulation, and food security, this could escalate the health crisis consumers are facing today.  

Short and Long-Term Solutions   

Closing Loopholes and Revising Policy   

The good news is the U.S. is already taking steps towards solutions such as reforming the GRAS system. The new revisions were introduced by the Ensuring Safe and Toxic-Free Foods Act of 2022 and will help close loopholes that endanger public health through our food system.   

Most importantly, it’ll require manufacturers to provide proper supporting evidence for designated substances, prohibit individuals with a conflict of interests from serving as experts to evaluate scientific data, and create an office to reassess the safety of existing food additives and GRAS substances every three years.   

This bill could be a major win in promoting policies that protect consumer health. However, this solution is long-term as the food act must still receive congressional approval before being signed into law.  

Alternative Food Options   

Despite inflation elevating nearly all food prices, in the short-term consumers can look for alternative ingredients or categories that haven’t been hit quite as hard. For example, while fresh and frozen chicken parts have risen 17.8%, fresh fish and seafood, and uncooked ground beef have both only gone up by 7.8%.  

Similarly, all fruits aren’t created equal when it comes to price increases. The cost of oranges and tangerines costs have shot up 14.4% since august 2021 but apples have only risen 3.8% in the same timeframe.    

Households and individuals can also look to plant-based alternatives to get their nutritional needs where necessary. In the past 12 months, one of the steepest price increases was seen in the cost of eggs, which has gone up almost 40%. Instead of sacrificing breakfast, consumers can look to plant-based alternatives that offer similar nutritional value at a lower cost.   

Consumer Price Index: See the full food list on pg. 9-11.   

Quality Over Quality  

In addition to buying alternatives, shoppers can focus their budgets on higher quality foods instead of total quantity. One of the most interesting findings from research on the dietary impact of the Great Recession of 2008 was that even though households reported a lower caloric intake, their diets actually improved.   

Researchers speculate this may have been a result of consumers not only cutting back on food in general but also reducing the amount of highly processed or fast casual foods common with dining out. Considering the ‘typical’ American diet is high in fats and carbs, it’s not hard to connect the dots between diet and disease.   

According to the CDC, more than 40% of Americans are classified as obese. And those who struggle with obesity have a much greater risk of diabetes, heart disease, and cancer. If our goal is to help support a healthier population and promote longevity while navigating economic uncertainty, cutting total calories while consuming organic and premium foods may hold the answer.  

E-Commerce As A Solution  

Although there are many variables influencing food inflation, one solution may be found in the rise of e-commerce food delivery services. While platforms like DoorDash and UberEats have capitalized on fast-food delivery, they tend to offer options that prioritize convenience over nutritional value. Since these services are sourcing orders from local restaurants the costs in addition to delivery and convenience fees often make them less affordable than groceries.   

In fact, our data shows 83% of participants are ordering less from these delivery apps as a result of increases in food prices. Still, the structure of these services may offer better alternatives to help make healthy food more accessible regardless of location and income level. Newly popularized meal delivery services in the Food & Beverage industry cut out the costs of employment and overhead locations that often get passed onto the consumer.   

At scale, these platforms can provide new avenues for accessing organic, high-quality ingredients at a more affordable cost to shoppers. Considering the financial strain many households are experiencing, these services may be able to fill in the gaps to provide consumers with the nutrition they need while avoiding breaking the bank.  

Organic Food Support and Subsidies   

Our research shows that due to considerable rises in food costs, 59% of Americans have had to stop buying organic or premium ingredients altogether. Although new technologies are improving the distribution of high-quality foods, prices are still being affected by a significant production bottleneck.   

Since 2008 the number of new farms making the switch to organic production has dropped by 71%. Today, organic food makes up 6% of total food sales but only 1% of farmland in the U.S. is in organic production.  

One potential solution can come in the form of subsidies or funding like the Organic Initiative Transition introduced earlier this year. The USDA announced it will invest up to $300 million to help farmers in the U.S. convert to organic produce. With more farms cultivating organic food, greater supply could help reduce costs for consumers.   

Final Thoughts   

The majority of Americans are struggling to afford food and it’s clear that the challenges presented by food inflation are both personal and pervasive. While shifting buying habits towards better food alternatives and using e-commerce technologies can help reduce costs in the short term, support for long-term solutions like the Organic Initiative Transition and Ensuring Safe and Toxic-Free Food Act are necessary.   

If left unchecked, food inflation could continue to cause significant repercussions including greater risks of food insecurity, forcing unhealthy tradeoffs among nearly every socio-economic in the U.S., and triggering a lasting negative impact on public health and well-being. Our hope is this data inspires positive action to prevent further physical and economic loss and make healthy food more accessible to the population at large.  

Deep Dive Into The Data

1. What is your household’s average monthly grocery bill?   

Less than $299 – 23.20%  

$300-599 – 48.67%  

$600-999 – 18.40%  

$1,000 – 1,499 – 6.00%  

$1,500+ – 3.73%  

Over 70% of Americans spend less than $600 monthly on groceries. Considering the median average household income in the U.S. is $70,784, consumers are spending around 10% of their earnings on food shopping. It is safe to assume, based upon the baseline data (income), that an increase in prices will create a decrease in quality based on a lack of resources to ‘buy organic’.   

As gas, energy and basic utilities and necessities are also on the rise, people are perhaps forgoing groceries to not forgo heating, driving to work, or rent as we’ve seen in some counties across the country. We also know from the remainder of the data that many American households are forgoing luxuries, so we can determine the primary reason they aren’t purchasing Healthy Food is not due to mismanagement of money – but due to the cost.   

2. With recent increases in grocery costs, do you think food is too expensive in the U.S.?  

Yes – 92.87%  

No – 7.13%   

With the average increase in the cost of food year-over-year rising 11.4%, almost 300 million are Americans are struggling with food prices. To cope with the higher expense many consumers are being forced to settle for lower quality foods. According to our data, this shift in behavior and diet is already impacting consumers in various ways including a decline in self-reported health.   

For comparison, in 2008’s financial crash, food inflation rose only 5.5% and food insecurity increased 3.2% respectively. As a result, American households cut their spending on groceries by an average 1.6%. However, with recent price increases we’re seeing the steepest rises in food cost in more than 40 years.  

Historically financial crisis and food insecurity impacts low-income communities disproportionately, nevertheless, with our findings reporting more than 90% of Americans are strained by the cost of groceries, it’s safe to assume price fluctuations are impacting American households at nearly every socio-economic level.   

3. How often do you shop for groceries?   

Once a week – 45.87%  

Twice a week – 31.13%  

Once a month – 10.27%   

Twice a month – 12.73%   

Almost half of Americans shop for groceries just once a week. Considering the vast majority are struggling with the price of food it’s clear that households are feeling the financial stress of rising prices multiple times a month. Taking into account 61% of households in the U.S. live paycheck to paycheck, even small price breaks or fluctuations can have a significant impact on quality life and the ability to afford healthy food.  

In order to cope with rising food costs, our data also shows consumers are shopping less in general. As discussed earlier, many communities across the U.S. are being forced to make tradeoffs between healthy food options, food quantity, and living expenses.    

4. Have you been taking less trips to the grocery store due to inflation/high prices?  

Yes – 65.93%  

No – 30.07%  

In addition to reducing the quality of food purchase, almost 2 out of 3 consumers are also reducing the quantity by taking less trips to the grocery store. Out of necessity, it seems shoppers can’t afford to buy with regularity the way they used to. However, this change in buying habits might end up costing them more.   

During the Great Recession of 2008, buyers were able to reduce the prices they paid by roughly 9% when they doubled their trips to the store, shopped for generic goods, and focused on money-saving strategies like couponing.   

Regardless of cost-savings, a reduction in both food quantity and quality has traditionally led to a drop in self-reported health. What we’re seeing in our data is Americans are already beginning to experience a decline in health as a result of changing their diets.  

5. Have you been dining out less as a result of rising food costs? 

Yes – 82.80%  

No – 17.20%  

8 out of 10 Americans have dramatically reduced the amount they dine out. In the face of rising food costs, consumers may categorize dining out as a gratuitous luxury, opting for the more affordable option of preparing meals at home.   

In combination with shoppers ordering less from meal delivery apps like DoorDash, this shift in behavior could negatively impact the restaurant industry at large. From 2006-2009 households reduced their spend on dining out by 12.9%. Although fast-food chains showed resilience due to “dollar-priced” menus, casual dining suffered the most.   

Considering more than 11 million people are employed by the restaurant industry, labor shortages, wage increases, and a decline in demand could put small businesses and workers at risk.   

 6. What measures are you taking to combat inflation? (select all that apply)  

Dining Out Less

Respondents – 66.40%

Answers – 21.00%

Fewer Trips to the Grocery Store

Respondents – 49.53%

Answers – 15.67%

Buying Less Stuff at the Store

Respondents – 56.93%

Answers – 18.01%

Spending More Time at Home

Respondents – 54.67%

Answers – 17.29%

Buying Products in Bulks

Respondents – 39.67%

Answers – 12.55%

Shopping Used

Respondents – 17.60%

Answers – 12.55%

Buying Lower Quality Foods

Respondents – 31.33%

Answers – 9.91%

In addition to taking less trips to the grocery store and dining out less, consumers in the U.S. are choosing to buy in bulk and spend more time at home. Bearing in mind the cost of oil rose 25.6% in the past 12 months ended August, it would seem consumers are sacrificing the cost of going out in order to save by staying home. This behavioral change is also supported by American households reducing their spend on other luxuries but not on streaming services like Netflix.   

Additionally, more than half of respondents are buying less altogether in order to save. Since nearly 70% of our GDP in the U.S. is based on consumption, a major slowdown in spending, at scale could induce a recession similar to that of the Global Financial Crisis of 2008.   

7. What’s Your Preferred Diet Type?

A1 – Keto (Low Carb)

12.33%

A2 – Paleo (No Artificial Foods)

5.07%

A3 – Mediterranean Diet (Meat, Fish, Veggies)

19.27%

A4 – Vegan (Plant-Based)

4.80%

A5 – ‘Typical’ American (High Carb, High Fats)

39.33%

A6 – Other

19.20%

Over 40% of Americans still subscribe to a ‘typical’ high carb, high fat diet. This data may shed some light on why most consumers haven’t lessened the amount of cooking oils and breads/cereals they’re buying, instead choosing to reduce their meat and poultry intake, foods commonly higher in protein. Unfortunately, the traditional American diet has been associated with high rates of obesity, diabetes, cardiovascular disease, and types of cancer.   

The silver lining of research found that almost 20% of Americans subscribe to the Mediterranean Diet. This particular way of eating is known for supporting longevity and cardiovascular health. While it’s encouraging to see a large subset following one of the healthiest diets, Americans may find it hard to sustain this lifestyle and afford the nutrition they need as higher quality ingredients stretch beyond their reach.  

Our data is also consistent with the growth of Veganism and plant-based dieters across the U.S. Compared to 2020, self-reported Vegans have grown from 3% to roughly 5% of the total population. Vegans may also have an advantage when it comes to affordability due to the naturally higher prices of meat and poultry.   

8. Do You Find Yourself Replacing Organic or Premium Ingredients (Such as Grass-Fed Steak, Cage-Free, Eggs, etc.) for Lower Quality Foods Because They’re More Affordable?

Yes – 57%

No – 43%

More than half of consumers in the U.S. are being forced to buy lower quality ingredients because they can’t afford better alternatives. A lack of access to high quality food combined with economic stress has historically caused a decline on the physical and mental health of the U.S. population as a whole.   

Organically-grown ingredients tend to contain more nutrients and Omega-3 fatty acids than non-organic produce. Naturally, foods free from pesticides, antibiotics, and genetic modification promote overall health and help consumers avoid preventable diseases related to nutrition. Considering up to 55% of preventable deaths in the U.S. are related to diet, according to the CDC, access to high quality ingredients is vital.   

However, if almost 60% of American households can’t afford foods that don’t contain potentially harmful substances, they may be putting themselves at unnecessary risk of diseases including heart disease and several types of cancers. As long as high quality nutrition continues to be unattainable for most Americans, there’s no question individual quality of life and public health will suffer.   

9. Would You Subscribe To a Healthier Diet (Ingredients, etc.) If You Could Afford It?

Yes – 74.60%

No – 25.40%

Almost 75% of Americans would eat healthier if they could. Considering more than half of consumers can’t afford to buy organic or premium quality ingredients, it’s doesn’t appear to be a matter of desire or knowledge but affordability that’s preventing Americans from eating a healthier diet.   

Taking into account over $730 million is spent treating preventable illness in the U.S., the potential fiscal and physical loss due to unhealthy eating habits are staggeringly high. While almost 40% of Americans subscribe to a high carb, high fat diet, they’re still in the minority when combining other diet lifestyles that target weight-loss, longevity, and sustainability.   

It stands to reason that most households in the U.S. prefer healthier and higher quality ingredients but simply don’t have the means to consistently purchase them. As explained earlier, even in communities that don’t demand a relatively high cost of living, the disparity between wages and food costs make healthier choices unobtainable.   

10. Since Changing The Way You Eat With Prices Going Up, Do You Feel:

During the last Great Recession, financial distress affected public health in various ways. On one hand we saw a predictable decline in self-reported health, along with an uptick in morbidity and psychological stress. The economic crisis also affected low-income individuals disproportionately.   

On the other hand, along with fruits and vegetables, Americans also reduced the quantity of sugary products, soft drinks, and other fast-food products that can contribute to poor health. The result was a mixed bag of positive and negative effects on consumer health.   

However, recent food inflation seems to be exclusively impacting public health negatively. Our findings show that dietary changes due to shoppers having to opt for smaller quantities of food and lower quality ingredients have resulted in around 50% of consumers reporting they feel worse than they did a year ago. Also, instead of affecting low-income earners disproportionately, the current fluctuations in food prices aren’t only impacting most Americans but also a population of a slightly higher than average earners. *   

11. Have You Canceled Subscriptions (Netflix, Amazon, Spotify, etc.) To Pay For Groceries?

No – 61.20%

Yes – 38.80

Consumers in the U.S. have taken many measures to combat food inflation including dining out less, buying in bulk, and buying less altogether, however the majority aren’t giving up at-home streaming and entertainment services.   

During the pandemic, streaming services received a massive tailwind surpassing 1 billion subscriptions globally. Since our data shows households are spending more time at home, it seems consumers have become more comfortable with at-home entertainment and see it as viable solution to avoid spending on gas, transportation, and eating out.   

12. Which Foods Are You Buying Less of Due To Inflation? (select all that apply)

A1 – Meat/Poultry

Respondents – 57.53%

Answers – 21.05%

A2 – Fish

Respondents – 36.53%

Answers – 13.37%

A3 – Fruit

Respondents – 29.80%

Answers – 10.91%

A4 – Vegetables

Respondents – 25.40%

Answers – 9.29%

A5 – Cereals/Grains/Bread

Respondents – 24.40%

Answers – 8.93%

A6 – Snacks

Respondents – 58.00%

Answers – 21.22%

A7 – Milk/Dairy

Respondents – 24.33%

Answers – 8.90%

A8 – Cooking Oils

Respondents – 17.27%

Answers – 6.32%

The largest categories that buyers in the U.S. are cutting back on are snacks and meat. Consumers may see snacks as unnecessary treats or luxuries, choosing to spend more on dietary staples. Meat and poultry-related items tend to be the most expensive categories and coincidentally were hit the hardest by inflation.   

In the past 12 months the cost of ground beef rose 8.6%, chicken rose 16.6%, and eggs rose 39.8%. Curiously, cereals and bread also experienced steep price increases, however, this category hasn’t seen a strong pullback in consumer spending. This may be due to bread and grains having a much lower overall cost compared to meat. Considering Russia and Ukraine collectively make up almost 30% of the global wheat export market, it’s fair to say recent geopolitical conflicts have also impacted prices for consumers.   

13. Have You Been Ordering More or Less Delivery (DoorDash, UberEats, etc.) As a Result of Food Price Increases?

More – 17%

Less – 83%

While roughly 2/3 of Americans reported food delivery was their preferred way of eating dinner, our research found that more than 80% of consumers are ordering less from services like DoorDash and UberEats. This steep decline in purchases from restaurants is common during economic downturns.   

Even with rising gas prices and increases in transportation costs, many of the “convenience fees” associated with food delivery apps tend to get passed onto consumers. It could be that consumers view these services as nonessential compared to the lower cost of preparing meals at home. Since around 70% of food delivery orders are for fast-casual meals, this shift in behavior may also indicate that households are reducing the total food quantity consumed including ‘unhealthy’ options.   

14. How Often Do You Meal Prep vs One Year Ago?

More than 70% of Americans meal prep daily or weekly. The biggest motivators for meal prep are saving time and eating healthier. However, rising food costs forcing consumers to forego high-quality ingredients could make it difficult for the vast majority to follow a healthy diet.   

Daily – 29.73%

Weekly – 40.47%

Monthly – 8.67%

Never – 21.13%

*Important to note that these answers come from a slightly higher than average earner group (15% of individuals earn $75K or more, we have 35%) so these results would likely be worse in the aggregate of the wider population

**Relevant due to the costs still being high with buying for less people

The post Survey: Over 92% of Americans Can’t Afford Groceries and 50% Report a Decline in Health appeared first on Fresh n' Lean.

If you’re new to working out, you need more than motivation to see it through.

You need the right mindset, strategy, and habits.

In this guide, we’ll show you exactly how to stick to your fitness goals no matter what. Let’s dive in.  

Know Your Finish Line  

The first thing you need to know before starting any workout program is, what do you want to accomplish? Do you want to drop a few pounds? Gain some muscle? Improve your performance? What is it specifically? Once you know what you’re after, you can chisel it down to a concrete measurable goal. This is your finish line.  

Having a vision like “I want to get in the best shape of my life” can inspire you, but without a specific goal, you’ll be spinning your wheels. Instead, define exactly how much you want to lose, gain, or maintain and write it down.  

If you’re newer to working out, you might be wondering, how do you figure out what your goal should be? We’ve got you. This calculator will help you define a healthy weight based on your age, experience, level of activity, and fitness goals. 

Set Realistic Expectations 

If you want to truly make this the year you make a change, you need the right expectations. Setting big, ambitious goals can be a great motivator, but without rooting them in reality, they’ll just collect dust on your “vision board.”  

To get yourself to follow through, your goals need to feel attainable. If you set out to drop 50 pounds in one week, it’s like planting a seed and expecting a full-blown vineyard seven days later. The right expectations help you build belief and consistency.   

So, if you want to transform your body, what’s realistic? Most experts agree that it takes about a week to lose 1-2 pounds of fat or gain ½ pound. of muscle. All you have to do is map that out. Whether you’re looking to drop 20 pounds or 5-10 pounds of lean muscle, you could get there in 3-5 months.  

I know, sounds like a long time, but remember, that’s your finish line. Your job is to have that as your target but celebrate the small wins. Every time you hit your weekly goal, celebrate it! That way you’re getting to enjoy the journey, and you’re training your brain to love the process.  

Find a Proven Process  

Now that you’ve got a realistic timeline, you need the right strategy. I’m not talking about picking up tips from your local gym bro. You need to follow in the footsteps of someone specific. Someone’s who knows what it’s like to be where you are now and achieve the goal you’re after. If you want to become a self-made millionaire, following the advice of a trust-fund baby won’t help you. So, where do you find your expert?  

First, there are two types of experts worth following: the Role Model and the Researcher. The role model has been there themselves, they’ve walked the path, they’ve overcome the obstacles, and they’ve gotten results. This is the person who has been where you are now and has gotten to where you want to be.  

The researcher might not have been when you are now, but they’ve studied the science behind nutrition and fitness and have helped others achieve a goal similar to yours. Whether it’s a personal trainer or online program, make sure you’re using these two things as your filter.  

Make It Fun 

When you think about working out, the first word that comes to mind shouldn‘t be “torture.” If you want to see your program through, you need to feel good when you exercise. Instead of forcing yourself to do workouts you hate, design your routine around exercise you enjoy. If you’re not a fan of running but need cardio, try incorporating it through sports. If you love the outdoors, go on a hike or use a playground as your gym. If you want to catch up with a friend after work, buddy up and hit a group class together.  

There are many ways to customize your routine and have fun with it. Don’t be afraid to get creative. Plus, biology is on your side. If you exercise for just 30 minutes, your brain will trigger an “exercise high,” flooding your system with dopamine to reward the habit. At first, it’ll take some getting used to, but the more you exercise, the more you’ll learn to love it.  

Don’t Fight Your Brain 

When it comes to exercising, it’s easy to get stuck in a mental tug-of-war. Part of you wants to hit the gym, but the other part wants another five minutes to snooze.  If you plan to stick to your routine long-term, you need to get your brain on board.  

In Mel Robbin’s best-selling book, “The 5 Second Rule,” she puts it this way: “If you have an impulse to act on a goal, you must physically move within five seconds, or your brain will kill the idea.” You can’t talk yourself into going to the gym; your brain will always win that argument. To win the war in your mind, you need to remove friction and automate your routine.  

Instead of giving yourself time to debate whether you’re going to get up and work out, get prepped the night before. Blend your protein shake, pack your gym clothes, and place your running shoes by the door. When your alarm starts chirping, don’t even think about it; just get up, grab your stuff and go. This way you won’t give your brain a chance to stop you before you even start.  

Ease Into It  

Another rookie mistake when it comes to a new workout routine is doing too much too soon. If you go full throttle on your first visit, you’ll never go back. Not because you won’t want to but because you won’t be able to move. Feeling sore is a good thing; overtraining, not so much. Since you’re giving your body new demands, you also need to give it time to adapt.  

It’s when your body is resting that your muscles repair and start to see results. While it’s tempting to try to keep up with others who are further along in their journey, don’t. You’ll only risk injury or get discouraged and give up.  

Instead, ease into your routine. Start with two days a week, then increase it to three, then four. Most workout routines recommend 3-4 days a week, but your frequency will depend on your specific goals. Check out this guide for building your workout program. 

Find a BIG “Why” 

The key to sticking with your workout is to stack your motivation. The stronger your motivation, the more likely you’ll follow through. The thing is, everyone is motivated by something different. Some are driven more by the carrot, others by the stick. If you set up both, it’ll help push and pull you towards your goal. Let’s start with the stick.  

Ask yourself, what will it cost you if you don’t see this goal through? And I’m not talking about the annual fee. What will you miss out on if you don’t make this change? How will it affect you a year from now if you keep putting it off? How will it ultimately prevent you from becoming the person you’re meant to be? Dig deep.  

Now, let’s set up your carrot. Ask yourself, if you do achieve this goal, how will you benefit? How will it make your life better? How will it affect your emotions, mood, mindset? How will it change how you see yourself and what you believe you’re capable of? How will it help you become the best version of yourself?  

By answering these questions honestly, you’ll have plenty of fuel to keep you going no matter what.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

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You might be wondering, “Is it okay to be around others? Am I eating healthy enough? What should I be doing to avoid getting sick?”   

To help you put your best foot forward, we’re sharing ten proven practices to boost your immune system. Let’s dive in.  

TL;DR 

• Fasting helps reset and renew your immune system 
• Proper circulation gives your body the oxygen it needs to defend against disease   
• One poor night of sleep can decrease your disease-fighting cells by 70% 
• Vagal breathing can calm your fight or flight response  

Foods That Fuel Your Body’s Defense Systems

Your body has five main defense systems: 

• Angiogenesis – The production of new blood vessels. Essential for growth, development, and wound healing.  
• Regeneration — The replacement of old or damaged cells with new ones. Plays a role in muscle building, bone healing, and tissue repair.  
• Microbiome – A collection of microorganisms like bacteria that regulate help regulate your bodily functions. Think of it as a manufacturing plant that produces specific cells when they’re necessary. A microbiome that’s out of balance could result in autoimmune diseases.   
• DNA – A self-replicating molecule that contains all your genetic information. It’s kind of like an instruction manual for your cells to reproduce, develop, and survive. Damage to your DNA can result in cellular aging and a greater risk of diseases like cancer.  
• Immunity – A network of cells, tissues, and organs that help your body fight infections and diseases.  

So, you’ve got some heavy hitters on your side when it comes to fending off illnesses; now it’s a matter of giving them the right fuel to do their jobs. Here’s some more good news: There are over 200 foods that help strengthen your five main defense systems. Let’s look at a few that support each category:  

To keep your immune system healthy, consider including these in your diet.  

Fasting: Renewing Your Immunity  

It’s not just about what you eat, but when. In addition to nutrient-rich foods that support your defense systems, fasting from food altogether can make a dramatic difference in your health. If you’re unfamiliar with fasting, the thought of missing multiple meals might sound like torture. How do you survive without food?! 

While fasting is trendier these days the practice goes back centuries and has plenty of science-backed benefits. A study done by the University of Southern California found that fasting for two to four days in a row can renew your entire immune system. Dr. William Li breaks it down like this in his best-selling book “Eat To Beat Disease”:  

“[it] forces the human body to go into a recycling mode, which gets rid of the older, worn-out immune cells. Then, when food is started again, it jump-starts the hematopoietic stem cells in your bone marrow to start regenerating fresh immune cells thus rebuilding the immune system.” 

In layman’s terms, when your body isn’t busy digesting, it can focus on regeneration, it’s kind of like giving your car an oil change. Check out this guide to learn more about how to fast effectively. 

Circulation: The Key To Health  

To have a healthy immune system, you need healthy blood vessels. Your blood vessels are tasked with transporting oxygen to your brain, heart, and other vital organs. Without them, you wouldn’t be able to function.  

But for most people, the problem isn’t being without oxygen but getting enough. If you sit for extended periods of time, your circulation suffers. This stagnant circulation makes it harder for your defense systems to get proper oxygen. Think of it as pinching a hose; the water still flows but you might get a trickle instead of a stream.  

Not getting proper oxygen to your immune system doesn’t just affect your health, it messes with your energy levels too. So, how do you turn it around? Apart from exercising, you can promote healthy circulation with nutrition.  

1. Healthy Fats  

Omega 3’s found in salmon, avocados, and nuts help keep your blood flowing smoothly through your system.  

2. Fruits  

The peel of fruits are packed with antioxidants like ursolic acid. This molecule helps your body develop more blood cells which makes getting oxygen to your organs more efficient.  

More oxygen = healthier organs = stronger immune system. 

3. Green Tea  

A naturally occurring compound in green helps your body regulate your blood vessels so you have just the right amount. In fact, researchers have found that “people who drink green tea have better blood vessel function just 30 minutes later.” Incredible.  

Sleep: Strengthening Your System  

A lack of quality sleep can result in a host of short and long-term ailments. According to sleep neuroscientist, Matthew Walker, “every disease that is killing us in developed nations has causal and significant links to a lack of sleep.”  

It’s while you’re getting some shuteye that your body heals itself and produces T-cells. Your T-cells are white blood cells that fight off diseases like Covid, the flu, cancer, etc.  

But here’s the catch, according to Walker: Just one night of poor sleep (getting only 4-5 hours), can result in a 70% drop in T-cells. Just one night of poor sleep?! Yup, but don’t freak out, there are plenty of things you can do to get quality shuteye.  

• Keep your room at a cool 60-67 degrees. Experts say this temperature is ideal for falling sleep.  
• Cut coffee intake after 4 pm. Caffeine is kryptonite for sleep. 
• Wind down slowly. Most people think falling asleep is like an on/off switch but in reality, it’s more like a dimmer. As you get ready for bed, shut off your electronics, reduce blue and fluorescent lights, and ease into sleep.  
• Here are a few more tips for optimizing your sleep cycle.  

Stress: The Silent Killer 

Even if you’re eating right, stress can take a severe toll on your immune system. Whenever a threat pops up or at least the perception of one, your body’s built-in alarm system kicks in and releases cortisol. Too much of this stuff can “ravage your immune system” and “reduce all aspects of immunity” according to the American Psychological Association. Great. 

Out-of-balance cortisol can do some damage but ultimately, it’s there to serve you. This hormone helps your body respond to danger, metabolize sugar faster, and reduce inflammation.  

The problem is cortisol also stiff-arms your immune system. So, when you’re overly stressed your body’s ability to fight disease drops significantly. Cortisol is more of a life raft than a pool floatie. It’s great for emergencies but you don’t want to spend all your time on it.  

Here’s some more bad news (aren’t you glad you read this blog), Americans are “among the most stressed-out populations in the world.” You likely experience stress on a daily basis. In fact, a recent Gallup poll claims that over 55% of Americans are stressed during the day. That’s 20% higher than the average.  

And it makes sense. You’ve got virus variants, climate change, inflation, and economic uncertainty to worry about. On top of that, got deadlines to meet, bills to keep up with, relationships to balance, and goals to pursue. Trying to balance all of it while staying sane isn’t easy. 

So, now that the bad and ugly are out of the way, let’s get to the good. Science has discovered some powerful tools to reduce your stress and bring your body back to balance.  

1. Alcohol, Drugs, Caffeine 

These substances tend to exacerbate the effects of stress on your nervous system. While you might enjoy a pint after work to decompress, consider replacing it with a cup of green tea. Even though green tea still contains caffeine, it has less than half that of coffee. Plus, it consists of theanine, an amino acid that has a powerful calming effect on your body. 

2. Run! 

Exercise is an endorphin machine. Going on a run, even just for a few minutes, releases feel-good hormones while simultaneously lowering cortisol levels. Getting yourself going is the hard part but once you do, you’ll feel the difference. If running’s not your thing, you can reap the same benefits from walking, swimming, biking, or dancing.  

3. Vagal Breathing  

In case you’ve never heard of it, your vagal nerve connects your brain to your organs, and it’s key to regulating your stress. When most people feel anxious, they tend to hold their breath. This action signals your vagal nerve which snaps your body into fight or flight. The problem is our ancient brains are overstimulated by our modern world, so your stress response gets triggered a lot. The good news is, you can just as easily switch it off, all it takes is a little breath work. When you take slow, deep breaths it tells your brain there’s no threat and it helps your nervous system relax.  

4. Expressive Journaling 

Research found that expressive journaling reduced depression, anxiety, and stress. If you’re feeling overwhelmed or burnt out, write it down. You can always crumple up your entry and throw it away, but the benefit comes from getting your emotions out of your head and onto the page. 

5. Lavender Oil 

Even though some of the benefits of essential oils are exaggerated (no, they don’t fix broken bones), others are backed by research. In fact, taking lavender capsules has been found to be comparable to the effects of anti-anxiety medication. And, taking 160 ml of lavender has been proven to significantly reduce anxiety.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

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“I only write when inspiration strikes. Fortunately, it strikes every morning at nine o’clock sharp.”  – W. Somerset Maugham 

TL;DR 

• Action inspires motivation 
• Use negative feedback as fuel 
• Protect your creative process 
• Replace self-doubt with positive self-talk  
• Practice your craft using distraction-free sessions 
• Listen to repetitive instrumentals for optimal creativity  
• Use L-theanine to tap into alpha state 

The Professional vs. The Amateur 

You’ve probably been taught that inspiration leads to motivation and motivation leads to action. You feel inspired by an idea, that inspiration turns into a desire to create, and you put pen to paper. But, best-selling author Mark Manson says the creative process is more of a loop than a straight line. You can jump in at any point in the cycle and it’ll lead you to the next one. The only entry point under your control, however, is taking action. The more action you take, the more inspired you’ll feel and the more motivated you’ll be to take even more action.  

This doesn’t mean everything you create will be a masterpiece, but your skill level and output will improve massively. So, instead of being passive in your approach, do what “The War of Art” author Steven Pressfield calls going pro.  

• The amateur practices creativity when they feel like it.  
• The professional practices their craft whether they’re motivated or not.  
• The amateur waits for inspiration.  
• The professional acts in anticipation of it.  
• The amateur tweets.  
• The professional works.  

It’s not skill or desire that separates the two, it’s habitual action. It’s showing up at your instrument, in front of the blank page, or at the canvas, and practicing your craft every day.  

“The graveyard is the richest place on earth, because it is here that you will find all the hopes and dreams that were never fulfilled, the books that were never written, the songs that were never sung.” – Les Brown 

Conquer Your Creative Critics 

When you’re pursuing any creative endeavor, you’ll face three types of opponents or obstacles: external opponents, intimate opponents and your internal opponent.  

1. External Opponents 

The first and most obvious opponents that will test your resolve are external. 

These obstacles show up in the form of the art teacher that doesn’t believe in your talent, the comment section trolls, the competing group at the battle of the bands, or some other limitation that prevents your progress. 

So, how do you break through this opponent? The solution comes from awareness. This might sound like a Mr. Miyagi-ism, but the purpose of your external obstacles isn’t to stop you but to test you. Any friction on your creative journey exists to push you in a new direction or propel you to the next level. If you look at the Latin root of the word compete, it means “to strive together.” It’s through competing, pushing against something challenging that you become better.

Anytime you face an external setback, opponent, or negative comment, use it as fuel. Let it light a fire under you to further master your craft and keep moving forward.  

2. Intimate Opponents  

The second opponent you’ll face lives a little closer to home. Your intimate opponents show up in the form of family and friends. 

While your loved ones are often well-meaning, when it comes to your creative goals, they can do more harm than good. Since they don’t want you to fail or be disappointed, they often project their own fears or doubts onto you. It’s not personal, it’s just human nature to point out the flaws in new or innovative ideas.  

To overcome this obstacle, you need to protect your creativity. When you’re first building confidence in your craft, your self-belief is fragile. Until you’ve strengthened your creative confidence or built something you’re proud of, keep it to yourself or find a supportive community. Before launching Spanx, creator and CEO Sara Blakely waited two years until she shared it with her family and friends.  

3. Internal Opponent 

Your third opponent for creative expression is your inner critic. The chatter that rattles through your head preaching perfectionism, self-doubt, and fear can hold you back more than anything else. To conquer this foe, you need to be intentional about the thoughts you’re feeding. Similar to the parable of the two wolves, the thoughts you dwell on become stronger.  

According to neuroscience, the more you think a certain thought the deeper that neural pathway becomes. Based on your consistent thoughts, your mind eventually defaults into thought patterns that either serve you or stop you. Fortunately, you don’t have to control your thoughts to succeed. Trying to do so in the first place is like herding cats. Good luck.  

The solution is to be intentional with your mindset. If a fearful or anxious thought floats through your head, don’t internalize it, don’t feed it; label it. Psychologists discovered that when you slap a label on a passing thought it can help you disassociate from it and avoid a downward spiral. Instead of thinking, “I’m a failure,” replace it with “I’m having a fearful thought about failing.”  

Similarly, swapping negative thoughts with positive self-talk can help you move beyond self-doubt. This is exactly what 3x Grammy-award winning artist Lizzo does before hitting the stage. To conquer her inner critic, she replaces insecurity with mantras about confidence and positivity.  

How To Unlock Flow State  

“Creativity isn’t a skill, it’s a state of mind.” – Steven Kolter  

To unleash your ultimate creative mindset, you need to know how to trigger flow. “Flow is an optimal state of consciousness, when you feel and perform your best.” When you’re in flow you feel more in control, your physical ability improves, and your brain even processes information faster. Here are three ways to unleash your flow state.  

1. Distraction-Free Sessions 

To get in the zone, your mind needs to be completely immersed in the task at hand. If you’re constantly interrupted by a barrage of pings or chimes from your work apps, you’ll get knocked out of it.

To optimize your flow at work, throw on some noise-canceling headphones and set aside distraction-free work sessions. In case you haven’t heard of it, The Pomodoro Technique might come in handy here. We broke it down in detail in our previous blog post but here’s the nutshell version. Instead of powering through work for two to three hours at a time, break down your work sessions into 25 to 52 minute chunks. After each work session, take a five to ten-minute break. This rhythm will help perform at higher levels, dodge distractions, and avoid creative burnout.  

2. Instrumentals On Repeat  

While you’ve got your headphones on what you listen to can make or break your creative flow. Studies have found that music can affect your heart rate, breathing, blood pressure, and dopamine levels. What’s even more interesting is what happens when you play a song on repeat.  

Elizabeth Hellmuth Margulis, author of “Repeat: How Music Plays The Mind,” says “the more we listen to music on repeat, we tend to dissolve into it. That’s extremely useful for creative work.” Why? When you listen to the same song over and over again it puts you into a trance-like state. As the music you listen to fades into the background you might not consciously notice it but it’s still subconsciously influencing you. This hypnotic effect can help you tune out inner chatter and tap into the optimal headspace for creativity. Not sure where to start? Try this instrumental mix from Above and Beyond.  

3. Bio-Hack “The Zone” 

When you’re creatively stuck, starting a blank page, canvas, or instrument can spell doom. Sometimes you need a nudge to help you get in the zone. The good news is you can use nutrition to bio-hack your way to creativity. Researchers discovered that L-theanine, an amino acid commonly found in green tea, directly supports alpha wave activity in the brain. For the select few readers who aren’t brain scientists, “alpha activity is also associated with increased creativity.” To help you get your creative juices flowing, sip on some green tea or add the extract to your coffee.  

Want More Tips How To Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your productivity, creativity, fitness, wellness, and mindset from world-leading experts. Don’t wait, take control of your life now with Optimize You!  

Visit Optimize You. 

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In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

The post How To Perform Your Best Consistently appeared first on Fresh n' Lean.

Most people know that giving feels good, but did you know it also has powerful effects on your mental health, physical health, and even your longevity? In fact, giving to others doesn’t just help them, it also helps you. Generosity research has linked a number of giving practices to lower anxiety, improved mood, and increased life satisfaction. Let’s dive deeper into how the simple act of giving can transform your well-being.  

The helper’s high  

If you’ve ever donated money or contributed to a cause, then you’ve probably experienced the “helper’s high”. It’s that euphoric feeling that kicks in anytime you give, donate, or lend a helping hand. The buzz comes from your brain being flooded with endorphins, dopamine, and oxytocin and it turns out it’s hard-wired. In fact, the same part of your brain that lights up from sex, drugs, and food also gets triggered when you give.  

But it’s more than just a pleasure booster; happiness researchers found that people who regularly volunteered or gave away money experienced greater life satisfaction and overall happiness. And, the more people gave out of their household income the happier they tended to feel.  

Plus, another study found that giving can also help reduce anxiety, stress, and depression but only under certain conditions. When participants got to decide when to give and how much, their happiness skyrocketed.  

So, what about receiving? That feels pretty good too, right? 

Well, yeah, but it doesn’t last as long. Science shows that when we receive something, the happiness we feel diminishes quickly. On the other hand, the joy we experience from giving doesn’t taper off as rapidly. The difference is a lot like the quick sugar spike you get from eating a candy bar versus the long-term satisfaction you gain when you enjoy a hearty, healthy meal.  

The bottom line? You’re wired for giving, but it’s not just your mental health that gets all the perks; your physical fitness can benefit too. 

Giving, living, and fitness  

Did you know that being generous can be just as effective at lowering high blood pressure as diet and exercise? It’s true. In a six-week social experiment, participants were given $40 to spend either on themselves or others. Those who spent the cash on someone else had significantly lower blood pressure by the end of the study.  

While reducing your stress and lowering your blood pressure can make for a better quality of life, it turns out giving can also contribute to a longer one. In another study done by UC Berkeley, researchers discovered that volunteering and having a strong sense of purpose can reduce your risk of early death by up to 58%.  

The reason? Scientists believe it has something to do with relieving stress and building strong emotional connections. Here’s the kicker: Participants who only received help didn’t improve risk of death at all. It seems Francis of Assisi was onto something when he said, “For it is in giving that we receive.”  

The compassion effect  

It’s human nature to think that by spending on ourselves we’ll feel happier, by consuming we’ll feel fulfilled, or that by talking ourselves up we’ll improve our confidence. But a growing body of research is painting a different picture.  

In a recent study done by the University of Michigan, adults struggling with depression were tasked with the goal of improving their self-worth. One group was told to pursue this goal by promoting themselves — trying to get others to notice their positive qualities and obtaining more status. The second group was tasked with taking the “compassionate” route — extending acts of kindness and dedicating themselves to caring for the needs of those around them.  

You’re probably starting to see the trend at this point, but participants who dedicated themselves to caring for the needs of others enjoyed a significant improvement not only in their mood but in their self-esteem. The other group? They weren’t so lucky. According to the results, they didn’t experience any improvement.  

Here’s why. Our self-esteem tends to be based on two things: our relationship with others and how we see ourselves. When we give, we feel like we’re making a difference. And, when we feel like we’re making a difference, we foster more meaningful relationships, connect to a stronger sense of purpose, and our view of ourselves transforms.  

The emotional, physical, and mental benefits of helping those around us could be an insight into the human spirit or just a survival response that evolved over time, either way, the impact and surprising effects of giving are undeniable.  

How to get started giving 

If you want to start giving beyond yourself, the good news is it doesn’t have to be grand or complicated. You can start by dropping some money in the tip jar during your daily coffee run, giving weekly to a worthy cause, or dedicating one Saturday morning a month to help out at your local soup kitchen.  

The key to unlocking a cause that inspires your “inner giver” can also be found in your own setbacks. Is there a specific challenge you’ve faced that you can now help others navigate? Is there a problem you’ve solved that you can help others solve in their own lives? It’s often our personal experiences that equip us for a greater sense of purpose and contribution.  

If you’re time-crunched but still want to get in on the action, you could simply donate to a cause that’s close to your heart. You might find it reinvigorates you to work for more than just a paycheck.  

So, ask yourself, what do you want to give to? Where can you do some good? Is there an organization that you want to get behind? If so, considering contributing in one way or another, your brain, body, and others will thank you for it.  

The post How Giving Keeps You Healthy (3 Science-Backed Benefits) appeared first on Fresh n' Lean.

And who can blame them? With half of your waking hours going towards work, laborers are looking for more than a job that just funds their bank accounts.  

If you’re feeling the burnout, or looking to change things up at work, decades of research have shown these are the things you should look for when it comes to finding satisfying work.  

Should you follow the money?  

Yes, but only part of the way. A recent study found that those who made at least $85,000 per year were happier than those who made less.  

The authors of the study say meeting the financial threshold doesn’t necessarily “buy happiness” but it does provide the opportunity to experience more of it. The reasoning? More money doesn’t mean more problems, it means less stress.  

Psychiatrist and podcast host Jeffrey Ditzell, DO, puts it this way, “It is hard to experience happiness with consistency if one’s family is starving, in danger of losing their home, or unable to obtain medical care when needed.” 

When your income covers your basic needs and then some, it also gives you the ability to control more of your time which accounted for 74% of the correlation between well-being and income. So, while meeting this fiscal baseline does contribute to greater life satisfaction, it’s only part of the equation.  

Wired for work: Personality fit 

Another major player is your personality. Even though there’s no “perfect career” some jobs simply align with your nature more than others. How can you tell? It’s all about whether or not your job drains you or energizes you. If you feel completely depleted at the end of your work shift, you might be in the wrong role.  

Think about it, if you’re naturally more extroverted but you’re stuck working solo as a software engineer, odds are the lack of social interaction will sap your energy. On the flipside, if you lean introverted but your workday is packed with high-volume sales calls, your burnout will likely come quicker than that of your extroverted counterparts.  

To be clear, personality fit isn’t so much about if you can do the job, but whether it’s sustainable and fulfilling long-term. If you want more self-awareness on how you’re wired, take a few minutes to fill out your Myers-Briggs. It’ll give you an idea of your ideal career matches and which ones to avoid.  

Calling > Career: Contribution is key 

According to a Gallup poll, 70% of workers are not engaged or “actively disengaged” in their jobs. When your basic needs are met you tend to feel more comfortable, in control, and confident, but not necessarily fulfilled. If you’re making a comfortable living but you’re still feeling unmotivated at work, you might be missing this last piece of the puzzle. For life satisfaction to kick in, you need a fourth “C”– contribution.  

Years of research have shown that people who see their work as a calling instead of just a career experience the highest levels of life satisfaction. Why? Because their work is more than just a job to them, it’s a conduit for contribution. Through their careers they’re connected to a sense of serving something beyond themselves.  

The good news is you don’t have to be Mother Theresa to pursue a higher purpose. A easy way to transform your work is to join an organization that shares your values or a mission you believe in. If you care deeply about the environment, for example, you’d be better off working for Allbirds than Adidas. If you’re in fintech, how does your work support local economies or empower entrepreneurs?  

Naturally, this will be easier for some careers than others. But, if you can connect the dots between your effort and a direct positive impact on others, it’ll foster a renewed motivation and a greater sense of meaning for your work. 

The post How To Find Fulfilling Work: 3 Science-Backed Tips appeared first on Fresh n' Lean.

The good news is a little movement can go a long way when it comes to your mental health. Among its lengthy list of benefits, exercise has been proven to be just as effective as taking antidepressants in treating depression and anxiety.  

Odds are you already know exercise is good for you. The perks of working out have been well documented. But, if you’ve been in a slump lately, and you need an extra push to get you going here’s a little motivation to get you there.  

• Sleep Like An Angel 

• Aerobic exercise decreases insomnia, and has a similar affect to sleeping pills.  

• Build Swole Stress-Muscles 

• Consistent exercise builds resilience against anxious thoughts and emotion.   

• Chill Out Like You’re Taking CBD 

• Recent studies have discovered that exercising regularly releases cannabis-like chemicals in your brain. 

• Lengthen Your Lifespan 

• 30 minutes of exercise a day can add 7 years to your lifespan.  

The downsides of an inactive lifestyle? It’s not pretty. Heightened risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer. The good news is it doesn’t have to be intense, gasping-for-air exercise to benefit your mental health. You can practice a variety of activities that positively stimulate your endorphins, relieve stress, and reduce depression. All you have to do is move.  

Morning M.O.V.E.

• Mindset Mantras 
• Outdoor Training 
• Visualize: The Thankful Three 
• Exercise For Endorphins 

Meet me at the front of your mat 

A powerful technique used by everyone from Navy SEALS, recovering addicts, world-class athletes, and masters of meditations is the mantra. Put simply, a mantra is phrase that can be used to calm your mind, relieve stress, and empower your emotional strength.  

Wait…I thought we were talking about exercise…? What’s words got to do with it?  

Andrew Newberg, M.D. and Mark Robert Waldman — authors of the book, “Words Can Change Your Brain” — put it this way: “a single word has the power to influence the expression of genes that regulate physical and emotional stress.” 

For example, when Olympian and American marathon runner Desiree Linden is hitting a wall she says to herself, “Calm, calm, calm. Relax, relax, relax”. It allows her to withstand pain and recalibrate her mind and emotions. If all this COVID madness hasn’t felt like a marathon, I don’t know what has. 

When it comes to Navy SEAL training, a common mantra you’ll find at the core of their ethos is, “if knocked down, I will get back up, every time”. It’s a testament to the resilience of the human spirit. No matter what challenges you face, you have it within you to get back up, no matter what. By exercising this motto, you’ll remind yourself of your indelible strength to push through any obstacle and find a way.  

For a slogan that’s more soothing you can pull from the world of yoga. Step foot in any studio and you’ll undoubtedly come across this mantra: “Inhale: 1-2-3-4-5. Exhale 1-2-3-4-5″. It might seem simplistic but by saying this aloud, you’re not only redirecting your mind to the present moment, you’re also reminding yourself to breathe.  

And, coming back to your breath isn’t just for yogis and Wim Hof hippies; it works wonders for your emotions and mental health.  

Either way, adopting your own mindset mantra can speak volumes when it comes to your mental health.  

Let’s take this outside

With the rise of Peloton, and gym lockdowns, the “work-out from home” trend has been in full flex. Still, there’s nothing like natural sunlight, and your body can tell the difference.  

When you’re outside, as opposed to the gym, you get a serotonin boost (your brain’s natural anti-depressant). Combine this with walking in nature and not only will it lift your mood, it’ll also increase your energy and reduce stress – something we could all use more of lately.   

There’s an added benefit to scheduling it in the morning too. Studies shows that getting a dose of sun at the beginning of your day (about 15 minutes), helps you sleep more soundly at night. The difference in your emotions and mindset when you get quality sleep is night and day. 

But wait, there’s more! Getting outside has also been shown to increase your immunity by energizing your T-cells. They’re the cells that help your body fight infection. You can think of these as your body’s personal body guards.  

If you’re too busy for the outdoors, you can still benefit by bringing some of the outdoors in. This is more of a lifehack than anything but a recent study found that by keeping a plant on your desk you can significantly reduce your anxiety and stress levels.  

This was proven across multiple offices and age groups. The reason behind why it’s so effective is still unknown but it’s such an easy change it’s worth trying. Also, research shows that it doesn’t matter which kind of plant you get, as long as it’s real. Even if plants aren’t your thing, give it a shot; this tip might grow on you.  

Beyond 2020 vision  

One of the most common roots of depression and emotional distress is what famous positive psychologist, PhD Martin Seligman, calls “learned helplessness”.   

Learned helplessness comes from the feeling that the problems we’re facing are permanent, pervasive, and personal. When any challenge you come across ticks all three boxes you can bet that you’ll feel defeated and depressed. 

Enter: An economy-stopping, life-threatening pandemic that risks your personal life, livelihood, and tests your relationships, and it’s not hard to figure out why depression and despair have been on the rise. So how can visualization help?  

Occasionally, our ancient brains get overstimulated by our modern world. When we face a lot of insecurity, our survival response kicks in and sometimes we have a hard time shutting off. Kind of like a muscle that contracts but never releases. With so much internal volatility it often surfaces as anxiety, depression, and stress exhaustion.  

When done right, visualization can help your body and brain ease those symptoms, create a sense of gratitude (regardless of your current circumstances), and break free from pandemic-related depression. In other words, if learned helplessness is the ailment, Dr. Seligman says, visualization and gratitude is the antidote.  

To put it into practice, here’s a quick ritual you can make part of your morning move. Whether you’re on a walk or just getting up, start with the “Thankful Three”.  

1. Picture three things you’re grateful for from your past. It could be a friend, an opportunity, a lesson, a serendipitous moment, something you can feel truly grateful for.  
2. Then think of three things you’re grateful for right now. The sun shining, the breath in your lungs, the gift of another day, your family, your work, whatever it is for you. Really picture it and feel it.  
3. Then think of three things you’re looking forward to. An upcoming trip, a dinner with friends, a reunion with loved ones, three things that you can’t wait to happen. As you’re doing this, pairing it with your mindset mantra or a simple, “I’m grateful for…” to get the maximum effect.  

Exercising for endorphins

Remember that “sport” that was popular in the 90’s? The one your mom and her friends couldn’t get enough of? Turns out they were onto something. Power walking just 10 minutes a day has been shown to instantly boost your mood, and energy. (Fun fact: power walking has been in the Olympics since 1904). 

Why? Magical brain chemicals called endorphins.  

Whenever you exercise, your brain releases endorphins that produce a special effect on your body:  

• Act as analgesics, reducing your perception of pain. 
• Trigger positive feelings in your body, similar to the effect of morphine. 
• Serve as a sedative, promoting a calming effect.  

But, what if you hate working out? When you’re stuck in a funk, sometimes going for a walk or hitting the gym is the last thing you want to do. So how do you actually get yourself to do it?  

Something that might help is to reframe your relationship with fitness by blending it with fun. If your brain only associates working out with pain, you’ll probably never build the practice. But, if you make your chosen training something you take pleasure in, it goes without saying, you’ll want to do more of it.  

Billionaire founder of Spanx, Sara Blakely, is a huge supporter of finding a hobby you enjoy to help keep you in shape. Since she hates running, she goes for power walks instead. Blakely says walking helps her clear her mind, do her best thinking, and dump extra work stress. On days when she wants to mix things up, she cycles or attends an Orangetheory class. 

So, what’s your thing? What sport do you dream of picking back up? What fitness class have you been curious to try? What will you get outside and on the move?  

No matter what you choose, research has shown that any form of exercise can help with depression and mental well-being. The key is to just get moving.  

The post Exercise for Mental Health: 4 Powerful Practices appeared first on Fresh n' Lean.

The air travel industry has always been a turbulent one, but the past year was particularly rough. After a year of lockdowns, restrictions are finally lifting, and fliers are flooding airports for their much-needed vacations.

But before you book your next flight there are some new rules and changes you need to know about. Here’s the latest on travel.  

Unexpected cancellations

A year ago, airlines were struggling to stay afloat — now they are having trouble meeting demand. 

Major airlines have been cutting flights due to staffing shortages and maintenance issues. It’s not uncommon to get a text from your airline 24 hours before departing announcing that your flight has been canceled. That means you should be ready for any last-minute changes with a solid plan B.  

So, what do you do if your flight gets canceled?  

With wait times of up to four hours, getting a hold of a customer service rep might be tough. Here’s a pro tip: If you’ve got unused credit card points, book through your credit card instead.  

It’ll be easier to reschedule with a travel rep through your credit card provider than via an impacted airline or travel website. After a cancellation, I got someone from my credit card company on the phone within 15 minutes — my friend who was attempting the same interaction via an airline wasn’t so lucky. 

Either way, expect travel plans to get a little messy.  

Masks on a plane 

While mask mandates have been lifted most places, airports and planes remain the exception.  

If you set foot in an airport, you’ll undoubtedly hear a pre-recorded reminder about “federally mandated mask requirements” every few minutes.  

While masks add another layer of discomfort to your already stuffy cross-country flight, it just comes with the territory as we find our way back to normal.  

But, more leg room, right? 

Out of necessity, most airlines have ditched the “every other” seat rule that was in place at the height of the pandemic. That means if you’re stuck in coach, you’ll be just as crammed as before. But, if you’re looking for a flight hack, we’ve got you covered. 

You might be able to get a better seat for free if you ask your gate attendant about switching to the emergency exit row. These seats often go unsold and they offer twice as much room as their counterparts. 

For everyone else, the future looks roomier.  

United Airlines recently made a historic order of 270 new Airbus and Boeing planes to the tune of an estimated $30 billion. (It’s the largest airplane purchase in over a decade).  

Their goal? More jobs, more flights, more seats.  

But they’re not just expanding their fleet, they’re also upgrading it.  

They’ll be outfitting their new birds with 75% more premium seating, more leg room, full entertainment in every seat, high-definition screens, power outlets, and faster Wi-Fi to attract more frequent fliers.  

Quite frankly, you had us at more leg room. 

Cleaner skies  

Visit any airline’s website and you’ll find a bunch of jargon about their state-of-the-art filtration systems and new cleanliness protocols.  

Makes sense considering being stuck in a giant, pressurized tube with a bunch of strangers isn’t the best way to avoid sharing germs.  

Thankfully, it’s not just lip service. Before taking off, you’ll be handed personal disinfectant wipes. And as you make your way off the tarmac, you’ll notice the crew wiping down every seat and tray table before the next flight.  

According to a flight attendant that we spoke to from a non-disclosed airline, this is a big step up from pre-COVID cleanliness protocols. For germaphobes and passengers worried about potential risks, these changes offer some extra peace of mind. 

The flying delta… variant

Still, one of the biggest tests to travel’s full recovery is the new variant that’s emerging all over the world.  

Scientists call it “the greatest threat in the U.S. to our attempt to eliminate COVID-19.” It’s more contagious than the gamma variant, it can even be passed through those who have been vaccinated.  

Fortunately, it’s no deadlier than previous strains. But it has put some countries on high alert, and it’s created some hesitancy for unbridled borders.  

Do I need to be vaccinated to travel?

In case you’re wondering if you need to be vaccinated to fly, the answer is no. 

For those, pining for a “Roman Holiday”, you’re in luck. All EU and U.K. countries are finally open to American travelers. But whether you’re vaccinated or not there’s still some red tape to cut through.  

While European borders may be open, each country’s government makes its own regulations. So, depending on where you “Rome,” you might be required to quarantine or take a COVID test.  

Flying home is a simpler story. All U.S. citizens, regardless of vaccination status, will need to provide a negative COVID test no more than 72 hours before their flight.  

What about a local vacay? Probably to someone’s wedding? For domestic travel, here’s what you need to know: 

Each state or U.S. territory has its own rules and recommendations. That said, most of the U.S. commonwealth has lifted all travel restrictions with the exceptions of Hawaii, New Hampshire, Puerto Rico, Rhode Island, and Washington D.C. 

Everyone who is sans-vaccine is recommended to self-quarantine for 7 days after you land. Again, it’s not required, but is meant to help reduce any unnecessary risk. 

Flight plan

Since the landscape is constantly changing, a good rule of thumb is to check the specifics of each state before booking your travel.  

Considering it’s only been a year since we felt the brunt of a worldwide lockdown, the fact that the travel industry is already bouncing back is a great sign. On the bright side, you are now free to move about the country (and even other countries). The downside is you might run into some extra roadblocks while you do.  

The post Back to Travel After COVID appeared first on Fresh n' Lean.

It’s no secret the pandemic forced many offices to shut down. Employers scrambled for solutions, and working from home became the norm. Now as we find our way toward a “new normal,” the debate between a full return and fully remote has begun.  

With over 80 percent of companies opting for a three-day hybrid approach, it’s fair to say corporations are splitting the difference. Most of the workforce can expect to return to the office in some form. But truth is, the office has changed and going back will look a little different.  

Whether you’re enjoying your newfound WFH flexibility or you’re itching to get back to the workplace, here are a few tips for what to expect and how to make the most of returning to the office.  

The lean version 

• Splitting the difference. Most corporations are moving toward a three-day hybrid work week, which means most (outside of tech) will be returning to the office.  
• Social un-distancing. With loneliness skyrocketing during the shutdowns, reconnecting to colleagues is one of the biggest motivators for going back to the workplace.   
• Awkward greetings. A common workplace side-effect of having little to zero human interaction.   
• Hoops to jump through. COVID safety protocols take some getting used to. You might be subject to temperature checks, new sanitation practices, and staggered workstations.  
• What do you mean I can’t wear PJs? The biggest drawback for remote workers is returning to the commute. To make the most of it, listen to audiobooks, call a friend, or brush up on your hobbies (like singing or practicing a language).   

Optimizing your morning commute 

In a recent survey, 84% of workers said not having to commute is the top benefit of remote work. Makes sense — who wants to spend their mornings on public transit or sitting in rush hour traffic?  

The beauty of working from home is that your “commute” usually consists of the distance from your bed to your desk, with a quick pitstop in the kitchen for a morning brew. 

So, it’s not just the inconvenience, it’s the time. The average commute is about 30 minutes each way. Losing that extra hour might not seem like much, but it adds up.  

Plus, your brain power is usually at its peak within the first two hours of waking up. Instead of throwing it away stressing about traffic or slumped down on the train, reframe it as “me time”.  

Time to focus on what helps you progress personally, mentally, or emotionally. Or, just time to catch up on the stuff you wish you had more time for. Here are a few ideas for making the most of your commute:  

1. Create a “smart” ride   

You know those books sitting on your shelf? The ones that make you feel guilt every time you ignore them? A simple solution is to listen to them on audio during your morning drive or ride.  

It might seem oversimplistic but once you do the math, you’ll realize it’s an absolute gamechanger for optimizing your time and feeding your mind.  

If you listen to an audiobook for just 30 minutes a day (half the average commute), you’ll plow through about 33 books per year (i.e., an extra 1,300 books in your lifetime). Imagine actually getting to finish the books you promise yourself you’ll read. If you’re busy, it’s a no-brainer.  

Podcasts are a good option too. If you need some recommendations, give these a shot: 

• Daily Living Optimized 
• A Bit of Optimism 
• The One You Feed 
• The Tim Ferris Show  
• The World That Wasn’t  
• Optimal Finance Daily 
• The Aubrey Marcus Podcast 

2. Pour into your passions 

Odds are you’ve got certain skills or hobbies you’d like to practice but somehow never have time for. So, why not add them to your morning drive or metro ride?  

Naturally, some skills are more practical than others when it comes to your commute. Your cello, for example, might need to stay home. But, if you’ve been wanting to get better at singing, or more fluent in Japanese, train on the way to work.  

Put on a playlist that lets you practice your scales or a little Rosetta Stone to improve your vocab. Either way, having uninterrupted time to invest in what personally fulfills you will help you better adapt to a new work-life balance.  

3. Carpool conversations  

As more of your schedule gets eaten up by work, a growing family, personal goals, and other responsibilities, it can be easy to neglect one of your most valuable assets: friends. 

Few would argue that they invest into their friendships as much as they believe they should.  

Curiously, one of the biggest deathbed regrets is not staying in touch with friends.  

If you’re a “morning person,” you can use your commute to reconnect and catch up. Nothing makes a drive fly by like a great conversation, and nothing benefits your mental health like healthy relationships.  

Not sure how to break the ice? Use the F.O.R.D. method. Ask about family, occupation, recreation and dreams.  

What’s up at the office?  

It goes without saying: Every office will be different. For many, the return to the workplace carries some anxiety. Is it really safe? Can I afford to risk getting sick? What about those less “air flowy” areas? At most workplaces you can expect to deal with some safety protocols.  

For instance, at our Fresh n’ Lean office, temperature checks are commonplace and hand sanitizer flows like honey. And even though everyone in our department is vaccinated, some still wear masks because it makes them feel more comfortable. At our new HQ, we also have much more space for those who want to social distance.  

Other companies are staggering workstations, opening up outdoor areas, or keeping cubicles intact but limiting in-person meetings to a minimum.  

What we know for sure is that the role of the office is evolving. As you head back to work, you can expect more flexibility, but also a few more hoops to jump through as the dust settles.  

Social un-distancing  

After a year of isolation, one of the most widespread side-effects of the lockdowns was loneliness. In a recent survey, 36% of millennials reported feeling lonely almost all the time or all the time.  

While working from home offers incredible benefits, being together matters. According to neurosurgeon and notable journalist Dr. Sanjay Gupta, a vibrant social life is essential to prevent cognitive decline and can increase your lifespan by up to five years.  

As our world inevitably becomes more digitized, it seems our relationships should be one of the few aspects that remains analogue. 

For some employees, being in close quarters with coworkers will induce anxiety. For most, however, reconnecting and socializing with colleagues is the chief motivator for coming back to the office.  

There’s only so many choppy Zoom calls you can take before fatigue sets in. And, you do lose some natural collaboration and connection through a computer screen.  

Another pandemic side-effect? Awkward greetings. It’s likely you’ll do that clumsy dance between a high-five, handshake, and elbow…pound (?) when interacting with co-workers. But, given that we’ve all gone through a world-changing event, a little unexpected aftermath comes with the territory.  

Distraction…free?  

The flexibility of working from home usually means distractions are limited to your cat, your kids or the endless construction at your neighbor’s place. After tasting the chaos of homelife, over 50% of the workforce say they can’t wait to get back to the office.  

While studies have shown that productivity is actually higher among remote workers, part of the employee push to return to the office might be due to the blurred lines between work and personal life. It can be tough to maintain a work-life balance when they’re both plugged into the same computer.  

Even so, the office has its own share of distractions. It might not be fending your pet off your laptop, but you’ll have to contend with a few familiar interruptions. Small annoyances like co-workers knocking on your door, stomping down the hallway, or chiming in and disrupting your workflow are common, but nothing a set of noise-cancelling headphones can’t fix.  

Either way, returning to the office will take some getting used to. The world has changed and the office with it, but with a few adjustments a hybrid work week might be better than you think.  

The post Going Back to the Office After COVID Lockdowns appeared first on Fresh n' Lean.