Whether you're a competitive athlete or a weekend warrior, it's important to fuel your body correctly so you can feel your best during exercise. When you eat foods that give your body the micro- and macronutrients necessary for peak performance, you'll be able to get a sense of how far you're able to push yourself. Proper nutrition also helps your body through the recovery process, helping to prevent injury and illness after a tough workout.

While sports nutrition can be somewhat personal (you might find that you feel best eating some fruit before you start a morning high intensity interval training workout, while others may find that they prefer early morning workouts on an empty stomach), following these general guidelines can help you get what you need to perform at a high level.

Importance of macronutrients: protein, carbs, and fats

Macronutrients—commonly referred to as macros in the fitness world—are nutrients that the body needs in large amounts in order to function.

The three primary macronutrients include:

• Proteins: Comprised of a variety of amino acids, proteins are vital in a wide variety of the body's processes, including muscle repair, growth, and more. Eating enough protein is vital when it comes to maintaining lean muscle mass and helping the body recover after physical activity.
• Carbohydrates: Despite what you might hear on social media, carbs are usually the body's main source of energy, and are necessary for fueling exercise. When you eat carbs, your body stores energy as glycogen, which supports endurance and high-intensity performance.
• Fats: Essential for ongoing energy, fats are also important to support healthy hormone production and overall health. Many vitamins are fat-soluble, meaning you need to consume fat in order to extract them from food sources.

Your ideal macronutrient ratio can depend on several factors, including your health and fitness goals, the type of workouts you prefer, the intensity of your workouts, and the types of foods you enjoy most. Endurance athletes tend to perform best with a higher carbohydrate, moderate protein, and lower fat diet, while strength and power athletes tend to require a higher protein, moderate fat, lower carbohydrate diet.

Paying attention to how you feel is vital in figuring out what macronutrient combination works for you. If you have special health concerns, such as high blood pressure, it's important to talk with your doctor about the best way to fuel your workouts.

Pre-workout nutrition tips for sustained energy

Many athletes find that eating before a workout helps them take their performance to the next level. Whether you're heading out for an early morning Pilates class or you're gearing up for a workout at home, it's smart to give yourself at least half an hour between your pre-workout meal and the start of your sweat session. You'll want to shoot for a balance of carbs, protein, and fats to give your body the fuel it needs.

Try these pre-workout meal options to rev up your energy levels:

• Turkey on a tortilla with shredded cheese and sliced veggies
• A piece of fruit with peanut butter
• Yogurt topped with fruit
• Fish or chicken with a baked potato and veggies seared in olive oil

Pro tip: Stay away from high-fiber and high-fat foods prior to exercise—both can be tough on your digestive system, and eating meals loaded with fiber or fat can make it tough to get through your workout.

Post-workout meals to support recovery

If you're working out at a high intensity level, or you're exercising for more than an hour, it's likely that you need to ingest some post-workout calories to support your muscles as they recover. When you eat is as important as what you eat—you'll want to consume a combination of carbohydrates and protein within the hour after your workout.

Try these post-workout options to fuel your body after a tough workout:

• Grilled chicken breast over brown rice
• Salmon with sweet potato cubes
• Oatmeal topped with yogurt and fruit
• Whole-grain toast topped with peanut butter and strawberries

Hydration for optimal performance

Hydration can be tough for athletes. You want to be sure that your body has the water it needs for optimal performance, but you don't want to have to constantly run to the bathroom when you're trying to exercise.

There are several factors to consider when choosing your hydration strategy, including:

• Type of exercise: You're going to need more water if you're running than if you're walking. You may also find that you have no problem sipping water during lower-intensity exercise, but are only able to consume small amounts during higher-intensity workouts.
• Temperature: You'll need more water if you're exercising in hot weather, especially if you're in a new climate (going for a run while on vacation in a warmer area, for example). Humidity can also increase fluid loss, requiring you to drink more water to feel your best.

Staying hydrated can help to control your blood pressure during exercise, keep your energy levels high, and can improve your speed and flexibility. It can take some time to figure out what hydration strategy makes the most sense for your needs. No matter how you choose to hydrate, it's key to drink before, during, and after physical activity.

Using Evidation and connected apps to track nutrition and performance

At Evidation, we're here to help you make the most of your health data. When you choose to share information that you're already tracking with our free app, we'll aggregate your data for you, providing you with cross-platform, personalized, content-based insights that work to help you take steps toward becoming your happiest, healthiest self. We're excited to support you, and we can't wait to hear how your performance evolves as you put the tips we shared today into practice. Click here to learn more about how Evidation works and download our app today.

Kicking back and relaxing with a friend in a coffee shop while you sip your favorite barista-crafted creation can be a fantastic way to de-stress. If you're working toward creating a healthier lifestyle, good news: there are plenty of warm and cozy (or iced, if that's your thing) java options that can fit into your plan as you work to become your happiest, healthiest self.

Here, we'll take a look at the difference between three popular coffee drinks: lattes, cappuccinos, and macchiatos. From caffeine levels to typical sugar content, you'll be able to use the information here to choose which coffee option is the best fit for your lifestyle.

Latte vs. cappuccino vs. macchiato: What's the difference?

All three of these coffeehouse favorites can provide a hefty amount of caffeine, sugar, and calories, but that doesn't mean that you need to give up your favorite pick-me-up treat when you're working on your wellness.

Key differences in preparation and ingredients

First, let's take a look at how each drink is made:

• Latte: A latte is made by adding steamed milk to a shot of espresso. In some coffee shops, the number of espresso shots is determined by the size of the drink ordered.
• Cappuccino: A cappuccino is made by layering equal amounts of espresso, steamed milk, and milk foam. This drink is often topped with a dusting of cinnamon.
• Macchiato: A macchiato is a shot of espresso with a splash of milk.

Recipes can differ greatly from one coffee shop to another. Often, sugar and flavorings are added to these drinks. The further your drink strays from its basic recipe, the more calories are likely to be added. This doesn't mean you have to stay away from your favorite Pumpkin Spice Latte, rather, it means that it's important to understand exactly what's going into your drink so that you'll know how it will impact your body.

Caffeine content comparison between the drinks

Whether you're ramping up for a late night study session or you simply need a little get-up-and-go after a bad night's sleep, caffeine, in moderation, can help to boost energy and alertness. While it's not a good idea to become dependent on caffeine, there's nothing wrong with enjoying some coffee or tea (and the energy boost that comes with it).

Here's how each of our three beverages ranks in terms of typical caffeine content:

• Latte: A 16 oz. latte has about 173 mg of caffeine.
• Cappuccino: A 16 oz. cappuccino usually has the same amount of caffeine as a similarly-sized latte—about 173 mg.
• Macchiato: A 2 oz. macchiato (remember, this drink, in its purest form, is a single shot of espresso with a dash of milk, making its volume far lower than other coffee drinks) usually has about 85 mg of caffeine.

It's important to pay attention to how caffeine affects your body in order to determine what type of coffee drink is the right fit for your needs. You may find that caffeine has little to no effect on your stress levels and ability to get a good night's sleep, or you may find the opposite to be true. Understanding the amount of caffeine you're getting can help you determine what to drink—as well as how early in the day you need to switch over to non-caffeinated options.

Calories in lattes vs. cappuccinos vs. macchiatos

The traditional recipes for these drinks don't offer super-high calorie counts. A 16 oz. latte has about 206 calories, a cappuccino of the same size has about 130 calories, and a 2 oz. macchiato has about 13 calories. The sugar in each of these drinks is fairly low as well, and only comes from the milk used (choosing oat milk or almond milk can significantly reduce your drink's sugar content).

Seasonal offerings, exciting flavor combinations, and other factors can all seriously ramp up the calories in coffee drinks. For example, a Caramel Macchiato at Starbucks—which doesn't follow the traditional recipe, despite its name—clocks in at 250 calories, thanks in part to the three pumps of syrup included in the recipe. At Dunkin' Donuts, a medium Caramel Craze Signature Latte packs 410 calories (and 57 grams of sugar).

If you're watching your sugar intake, or are keeping track of your calories, it's often best to order the basic version of your favorite drink, adding your own sweetener, if desired.

Health considerations and moderation tips

Coffee can trigger health issues in some people, including migraine headaches, anxiety, digestive distress, and trouble getting a good night's sleep. If you find that you don't feel great after drinking coffee, it might be a better idea to switch to tea (choose herbal tea if you're trying to cut out caffeine). If you're only sensitive to caffeine—not the coffee itself—you may feel better ordering a half-caff or caffeine-free version of your go-to coffee shop order.

That being said, Harvard research shows that drinking three to five cups of coffee a day is associated with a lower risk of some chronic diseases. If you're unsure of whether you're overdoing it when it comes to coffee, keeping a food journal and paying attention to trends or talking to your healthcare provider can be a good place to get more information.

At Evidation, we can help you make the choices that move your health forward

When you're working to feel your best, getting the support you need can make all the difference. At Evidation, our free app works to analyze the health data you choose to share (such as nutrition tracking, activity tracking, sleep tracking, and more) to provide you with personalized, content-based insights that can help you stay on track. Click here to learn more about how the Evidation app works and get started with us today.

So many of us have been there: swearing to get back on track with our nutrition day after day, only to push it off until the next day, week, month... or year. It can be tough to get back on the straight and narrow after you've stumbled on the path to your goals, but all hope isn't lost. All wellness journeys have ups and downs, and learning how to overcome challenges and setbacks is key in moving toward your goals. Here, we'll discuss how you can make a sustainable return to healthy eating after you've had a lapse in following your nutrition plan, how you can stay motivated despite setbacks, and what you can do to reduce lapses and setbacks in the future.

Why can it be hard to stick to a nutrition plan?

You know you want to prioritize your well-being—so why can it seem so difficult to stay on track with a diet plan that you know will help you reach your wellness goals?

The short answer: it's complicated.

Our relationships with food tend to be multi-faceted, and can be influenced by experiences, cultural differences, genetic differences, stress levels, environment, and more. Time can also be a factor, as sticking to a nutrition plan often requires a lifestyle change, and this can be difficult to fit into your busy schedule. You might also find that you feel overwhelmed by a full food overhaul, leading you to throw your hands up in frustration. Or, your nutrition plan may not be the most sustainable choice for your needs (talking to a healthcare professional or registered dietitian can help you make sure you're on the right path).

No matter what your reason for falling off track, it's important to give yourself grace and remember that you're doing the right thing by keeping your head up and continuing to move forward. You're not alone—and you can do this.

1. Acknowledge and accept setbacks

Understanding where you're at—and how you got there—is an important part of getting back on track. It can feel disappointing, frustrating, or even scary to take a look at your current starting point, especially if you're further away from your goals than you were when you initially started working on your health and wellness.

Understanding what caused your setback can be the first step toward breaking unhealthy patterns. There's no need to harp on what went wrong, but understanding what caused you to stop moving toward your goals can help you avoid similar setbacks in the future.

Common setbacks when it comes to sticking to a nutrition plan include:

• Not setting aside enough time to grocery shop and prepare meals
• Emotional eating that takes you off of your nutrition plan
• Choosing a plan that isn't sustainable for your preferences, activity level, budget, or caloric needs

2. Revisit nutrition goals

Reassessing your caloric needs and your nutrition goals can be a helpful step toward getting back on track. If you initially chose a nutrition plan with the goal of rapid weight loss, it's likely that you're not getting enough food—or a wide enough variety of foods—to stick to your plan long-term.

Assessing your caloric needs, creating a weekly meal plan that prioritizes balanced nutrition, and sticking to a moderate caloric deficit (if you're trying to lose weight) can help you stick to the plan without making you feel deprived or leaving you prone to binge eating.

3. Re-establish a meal plan and routine

Preparation is the key to success when it comes to figuring out how to get back on track with diet. Creating weekly and daily goals can help you begin the process of building healthy habits that can help you move forward.

The key to creating a meal plan that works for you is finding something that's sustainable long-term. When you choose a sustainable option, you'll be able to stick with your plan after you meet your goals, allowing you to continue feeling your best.

Once you know the plan you'd like to stick to, spend some time each week planning out your meals. The more you're able to prepare, the more likely you'll be to stick to your plan. In addition to writing out your meals, set aside time to grocery shop and meal prep. Some people prefer to meal prep for the entire week in one go, while others prefer to prep two to three times each week. Your family's schedule and your personal needs should be taken into account when creating your weekly plans.

4. Finding motivation through small victories

When you look at your long-term goals, it can be easy to feel overwhelmed, especially after a setback that reestablishes your starting point. Finding small victories can help you build the momentum necessary to keep moving forward.

Small victories to celebrate can include:

• Adding a fruit or vegetable to each meal of the day
• Recording your food in your nutrition app for a full week
• Increasing your water intake each day until you hit your goal
• A boost in energy from enjoying healthy foods

Pausing a few times each day to take stock of what's going well can help to ensure that small victories are celebrated—not ignored.

5. Stay accountable with a support system

Working with others who have similar goals can help you stay on track, and can give you the encouragement you need to keep moving forward after a setback. If you have friends, family, or coworkers who are on a similar journey, talk with them about how you can support each other. Daily check-ins, meal prepping as a group, or grocery shopping together can all help you stick to your plan.

If you don't have anyone in your circle who is working toward similar goals, it can help to connect online or in-person with a support group of your peers. If you're working to lose weight, finding a weight loss support group can go a long way in helping you stick to your plan. You'll also be able to find support groups for specific nutrition plans, emotional eating concerns, and more.

6. Use technology to your advantage

Staying on track with your nutrition plan can be tough, and technology can help. Using apps to track your eating, activity levels, sleep, and even your mood can all provide you with valuable insights that point you in the right direction when it comes to becoming your healthiest self. Downloading apps is the first step in using technology to your advantage, but it's also important that you actually use the tools available. Enabling notifications can remind you to input your meals, water intake, and more.

It's key to record the good with the bad—try not to shy away from inputting your data after an off day. it's natural to ebb and flow when you're adjusting to a new nutrition plan, and seeing data points can help you evaluate what aspects of your plan are working well for you and where you may need to make adjustments.

With Evidation, you'll be able to put the health data you're already tracking to good use. We understand that it can be tough to aggregate all of your health data on your own, and that's where we come in. When you choose to share health data with Evidation, we'll use it to provide you with content-based insights for your specific needs, allowing you to make choices that move you forward.

Get started with Evidation

Consistency and sustainability are key factors when it comes to sticking with a nutrition plan long-term. It can be tough to figure out exactly what works for you, especially when you're tracking multiple points of data. At Evidation, we're here to make it easier to understand where you're at. With your permission, we use the health data you're already tracking to provide you with personalized, content-based insights that can inform your next steps. No matter where you are on your health and wellness journey, we're here to provide you with the support you need to keep moving forward.

At Evidation, our team is ready to support you through every step of your wellness journey. Click here to learn more about how our free app works and download Evidation today.

Ready to start eating healthy, but not sure where to start? You're not alone. With all of the nutrition plan options, advice, and endless options at the grocery store, it can be tough to understand how to begin working toward a diet that supports your health goals. Here, we'll take a step-by-step look at how you can make small, sustainable changes that will support your health over time—and how Evidation can support you on your way toward becoming your best self.

Setting realistic and achievable nutrition goals

Deciding that you're going to start "eating better" or "eating healthy" can be done with the best of intentions—but if you don't have a plan or a way to measure your success, it can be tough to figure out your next steps.

Setting a SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal can be a first step toward making meaningful changes in your nutrition. Whether you're interested in losing weight, maintaining weight, gaining weight, or simply eating more nutrient-dense foods, setting a goal can be a motivating, effective way to kick-start a lifestyle change.

SMART goals surrounding nutrition can look like:

• Eat at least two servings of produce with lunch and dinner at least five days each week for the next four weeks.
• Limit added sugars to 25g each day for the next six weeks.
• Create a weekly meal plan for breakfast, lunch, and dinner every Sunday afternoon for the coming month.
• Have a screen-free dinner at least five days each week for the next two weeks.

Making action-oriented goals (rather than outcome-oriented goals, like weight loss) can help you focus on how great it feels to build healthy habits.

Understanding the basics of a balanced diet

You've got your goal—now, it's time to explore how you can shift your eating habits to healthy nutrition. Understanding a balanced diet is key to helping you get the nutrients and calories you need to feel your best and enjoy an active lifestyle.

Remember, it's smart to start small—making little changes that you can keep up over time is key to creating a healthy lifestyle that gives you lasting results. Implementing even a few changes can help you get nutrients into your diet that boost your energy levels, support a healthy immune system, and protect against chronic health conditions.

Keep these tips in mind when you're beginning the journey of improving your eating habits:

• You probably don't need to follow a specific diet. Unless you need to follow a specific nutrition plan for health reasons (for instance, if you're diabetic or have celiac disease), the best plan is the one that's sustainable and helps you feel your best. If you're enjoying a wide variety of nutritious foods and are moving in the direction of your goals, you're doing it right.
• Choose nutrient-dense foods. It's easy to get hung up on calorie or carb counting when you begin cleaning up your eating patterns, but getting the nutrients that you need should actually be at the top of your priority list. Enjoying whole foods, as close to their natural, unpackaged form as possible, can help you get the nutrients that you need to support a healthy, active lifestyle.
• Eat a wide variety of fruits and veggies. Eating the rainbow is key when it comes to giving your body all that it needs to thrive. Diversifying your produce selections can help you discover new favorite foods and ensure that you're getting the wide variety of vitamins, nutrients, and fiber that your body needs.
• Pack on the protein—within reason. Unless you need to be on a low-carb diet for health reasons, you don't need to go too crazy on protein. Enjoying about half a gram of protein for every pound of body weight (for example, if you weigh 140 pounds, 70g of protein per day) is a good jumping-off point for providing your body with the muscle-building, digestion-slowing protein that it needs.
• Choose processed foods carefully. While eating whole foods is your best bet, it's OK to enjoy processed foods once in a while. Choose these foods carefully, and be sure that they aren't making up the majority of your diet. On days that you do enjoy processed foods, be sure to read the nutrition label and be aware of added sugars and other ingredients (like food dyes) that can affect how you feel.
• Remember, it's about progress—not perfection. So many of us have been there: working to improve our nutrition, only to slip up and throw our hard work to the wind because we feel we've "failed." Improving your nutrition isn't about being perfect. Rather, it's about making small, consistent, intentional choices that move us closer to where we want to be, one day at a time. Food is just food—not a morality barometer. If you make a choice that isn't aligned with your goals, keep pressing forward.

Meal planning and preparation

Preparation is far more than half of the battle when it comes to making great nutritional choices! Ensuring that you have everything you need to prepare balanced meals (including supplies to enjoy a healthy lunch at work if you're in the office) can help you stay on track, no matter what the workday throws your way.

Setting aside an hour or two for meal prep twice a week (check out our easy, healthy recipes) can take the guesswork out of your nutrition. When you plan what you're going to eat in advance, you're able to ensure that you're getting everything you need, including lean proteins, healthy fats, and plenty of fruits and vegetables.

Make meal prep as enjoyable as possible. Save an episode or two of your favorite TV show or podcast, crank up your favorite music, or sip a perfectly made cup of coffee or tea as you spend time setting yourself up for success. While you can meal prep a full week's worth of food, many people find it helpful to meal prep twice per week, allowing for more variety and freshness in your fridge.

Incorporating more whole foods and reducing processed foods

No, you don't have to cut out any of your favorite foods—but you do get to discover some new ones! Eating healthy, nutrient-dense foods, like plant starches, vegetables, fruits, lean proteins, and healthy fats can help you feel satisfied and energized. While it may take a few days (or, in some cases, a week or two) to recognize the benefits of healthy eating, you'll be motivated to keep going once you feel the positive effects that balanced nutrition can have on your body.

Remember, no foods are off limits. When you're craving processed food, try reminding yourself that it's not going anywhere, and you can have it another time. In many cases, cravings pass within a few hours.

Staying hydrated and making smart beverage choices

Drinking plenty of water doesn't just help to support healthy digestion—it can also help curb cravings, reducing the likelihood that you'll eat for reasons other than hunger.

Water helps our bodies carry out many functions, including:

• Moving nutrients and oxygen throughout the body
• Converting food into energy
• Supporting joint health
• Regulating body temperature
• Protecting and cushioning vital organs

Making smart beverage choices can go a long way in helping you feel your best. You may find that simply drinking enough water—about half your body weight in ounces each day—is enough to curb your desire for high-calorie and high-sugar drinks. You'll also want to keep an eye out for diuretics like alcohol and caffeine. Be sure to drink at least one glass of water for every cup of coffee or alcoholic drink you consume to ensure that your body stays hydrated.

Use Evidation and connected apps to track progress and stay motivated

At Evidation, our team is here to support you through every step of your health journey. Whether you're just beginning to explore the basics of a healthy lifestyle or you've been all-in for years and are looking for ways to take it to the next level, we've got you covered.

When you choose to share the health data that you're already tracking (like your eating and exercise habits) with Evidation via our free app, you'll receive personalized, content-based insights that help you develop your next steps toward feeling your best. You'll get to see your progress and experience the excitement and motivation that comes with seeing data that shows you're headed in the right direction. We're excited to support you and help you move toward your goals. Click here to learn more about Evidation and download our app today.

Stop saying "one day"—start saying "day one"

There's no need to put off changing your lifestyle. You can start right now, with what you have, exactly where you're at. Small, consistent changes can make a massive difference in your health over time, and we believe in your power to take control of your health. You've got this, and Evidation is here to cheer you on.

An often-overlooked nutrient powerhouse, mussels are a fantastic way to get low-calorie protein, vitamins, and minerals to help you feel your best. Whether you're on a weight loss journey, are searching for healthy sources of protein that can support muscle and weight gain, or you're simply looking for the best types of seafood for overall wellness, you'll want to add mussels to your grocery list. Here, we'll take a look at the nutritional profile of mussels, how musses can support various systems in your body, how mussels can support healthy weight management, and how you can incorporate mussels into your nutrition plan.

Nutritional profile of mussels

There are many varieties of freshwater and saltwater mussels, and you'll find that most varieties sold in grocery stores and seafood markets are blue mussels. The shell of a blue mussel is a deep bluish-black, and the mussel inside the shell is tan.

Let's take a look at the nutritional profile of a three-ounce serving of mussels:

• Calories: 146
• Protein: 20 grams
• Fat: 4 grams
• Carbohydrates: 6 grams
• Fiber: 0 grams
• Sugar: 0 grams

Mussels also contain a wide variety of vitamins and minerals, including iron, vitamin C, vitamin A, and calcium.

Health benefits of mussels for heart, brain, and muscle health

Mussels provide a wide variety of potential health benefits when enjoyed as a part of a balanced nutrition plan.

Some of the health benefits of mussels include:

• Anemia prevention: Anemia occurs when the body does not have enough iron, causing symptoms like tiredness, muscle weakness, and shortness of breath. Mussels are a great source of iron. This is especially important for women—40% of whom do not get enough iron in their daily diets. One three-ounce serving of mussels meets about 33% of a woman's daily iron needs, making these protein powerhouses a good choice to fight anemia.
• Cardiovascular health: The omega-3 fatty acids in mussels—including EPA and DHA, two important marine omega-3s—can support a healthy heart. In addition to lowering blood pressure and keeping your heartbeat regular, omega-3 fatty acids can also help to support the health of your blood vessels.
• High-quality protein source: The protein in mussels is superior to that found in many other types of seafood, including fish. The body easily digests the type of protein found in mussels, making it easier for your body to enjoy the maximum benefits of high-quality protein, supporting your body's ability to build muscle, fight disease, heal injuries, and more.

How mussels support weight management

When you're working to lose weight or maintain your weight, it's important to choose nutrient-dense foods that provide your body with the vitamins, minerals, and macronutrients that you need, without overloading on calories. Enjoying mussels as a part of your weight loss plan can allow you to enjoy a high-quality source of protein that can deliver fantastic flavor when cooked and seasoned well.

Tips for cooking and incorporating mussels into meals

Ready to start adding mussels to your diet? Whether you're enjoying them alongside corn on the cob or other fantastic veggies, or you're placing garlicky mussels on top of your favorite pasta, there are many ways that you can incorporate them into your healthy lunches and dinners.

Check out this recipe from The Mediterranean Dish:

Steamed mussels in garlic white wine broth

Ingredients:

• Extra virgin olive oil
• 4 large garlic cloves, minced
• 1 large shallot or small red onion, halved and thinly sliced
• Kosher salt
• 1 teaspoon Italian seasoning, use this recipe
• 1/2 to 1 teaspoon red pepper flakes, or Aleppo pepper
• 3 pounds mussels
• 1 cup chicken or vegetable broth
• 1/2 cup dry white wine
• 3 tablespoons chopped fresh parsley for garnish, optional

To serve

• 1 lemon, cut into wedges
• 1 French baguette or rustic Italian bread, sliced, optional

Instructions:

• Rinse the mussels under cold running water, scrubbing with a brush, until the water runs clear. Discard any mussels that are not fully closed or do not close when you give them a gentle tap with your fingernail.
• In a large Dutch oven or 6-quart cooking pot, heat about 2 to 3 tablespoons of extra virgin olive oil over medium-high heat until shimmering.
• Add the garlic and shallots, and season with a good pinch of kosher salt. Add the Italian seasoning and red pepper flakes (or Aleppo pepper), if using. Cook, stirring frequently with a wooden spoon, until fragrant (manage the heat to make sure the garlic does not brown).
• Add the mussels and stir them around a bit, then pour in the broth and wine. Cover the pot and let the mussels steam over medium-high heat for about 5 to 6 minutes or until the mussels open up (you can give them a quick stir midway through).
• As soon as the mussel shells are open, immediately remove the pot from the heat and stir in the fresh parsley.
• Transfer the mussels and broth to serving bowls and serve immediately with lemon wedges and French or Italian bread to the side.

Potential precautions to consider

Mussels are filter feeders, which means that they eat plankton that they filter out of the water. Since mussels essentially act as water filters, they can also pick up toxins and bacteria that can make them harmful for humans to eat. Cooking mussels typically destroys these contaminants, making them safer for humans to eat.

Usually, farm-raised mussels are safer to eat than wild mussels, as they are grown on ropes that hang in the ocean and are exposed to fewer contaminants than wild mussels that live on the ocean's floor. That being said, even farm-raised mussels can contain levels of toxins that aren't a good fit for some groups of people. If you're unsure of whether it's safe for you to consume mussels, talk with your healthcare professional about which types of seafood are the best fit for your nutritional needs.

At Evidation, we're here to help you feel your best

The Evidation team is here to support you as you work to become your happiest, healthiest self. When you share your health data with Evidation, we'll compile your stats to provide you with personalized, content-based insights that give you the information you need to keep moving forward. We can't wait to support you on your journey! Click here to learn more about Evidation and download our free app today.

Enjoying fruit is a fantastic way to quell your sweet tooth while also eating in a way that helps you feel your best. With all the different diet advice available in today's digital world, it can be tough to figure out how much fruit you should be eating. Good news, produce lovers: it's very hard to get too much fruit in your diet, and most Americans don't get nearly enough. While fruit does have natural sugars, it also provides a wide variety of health benefits. Dietitians and researchers recommend that about a quarter of your daily calories come from fruit, leaving plenty of room for you to enjoy fruit at every meal. Here, we'll explore how much fruit you need to stay healthy, and how you can incorporate the expert-recommended amount of fruit into your daily nutrition plan.

Nutritional benefits of fruit

Fruit provides a wide variety of nutrients, including:

• Potassium: Watermelon, dried apricots, and bananas all provide high levels of potassium, which can help to regulate blood pressure and prevent post-exercise cramping.
• Fiber: Fiber helps to support a healthy digestive system, lower your risk of cardiovascular disease, and lower unhealthy cholesterol levels. If you're working to lose weight, you'll likely find that enjoying plenty of fiber in your diet can help you stay satiated throughout the day.
• Vitamin C: This immune-system-boosting powerhouse is especially plentiful in summer fruits, including strawberries, oranges, and mangoes.
• Folate: Especially important for pregnant women, folate (often sold as a supplement known as folic acid) can support cardiovascular health, and can help your body utilize the protein that you get from food sources.

Understanding sugar content in fruit

The skin and pulp in fruit contain high levels of fiber, which helps to slow down your digestion, allowing you to feel satiated. This can help to counteract the effect of naturally-occurring sugars in fruit. An important note: enjoying whole fruits provides far more health benefits than drinking fruit juice. Fiber is removed during the juicing process. This means that you're missing out on the benefits of whole fruit.

If you prefer drinking fruit, it's a good idea to blend up a smoothie, rather than drinking fruit juice. Smoothies still contain the fiber that you would get from whole fruit, allowing you to enjoy all the benefits of nature's candy.

Recommended daily servings of fruit

Dietitians recommend that you enjoy at least five servings of fruits and vegetables each day. Recent research showed that the most effective combination was eating two servings of fruit plus three servings of vegetables each day.

Making minor changes can make the process of incorporating fruit into your between-meal snacks easier. Enjoying a sliced apple on top of your morning oatmeal, or adding some sliced strawberries to your salad at lunch can help you easily boost the amount of fruit that you get each day.

Balancing fruit with other food groups

It's important to eat fruit as a part of balanced meals to help you feel your best. When you can, eating fruit with protein can help to further slow the digestive process and help you feel fuller for longer.

Try these simple ideas to incorporate fruit into your day:

• Top Greek yogurt with fresh berries, or enjoy a sliced apple with peanut butter alongside a plate of scrambled eggs for breakfast.
• Try adding thinly sliced apples to your sandwich for an extra crunch at lunch, or have a handful of berries to add some sweetness to your salad.
• Chop up a fresh and fun mango salsa to serve on top of grilled fish at dinner, or try some fresh fruit on top of a scoop of frozen yogurt at dinner.

Myths about fruit consumption debunked

Eating too much fruit sugar can contribute to certain health issues, including weight gain, diabetes, complications with certain health conditions like pancreatic issues, dental issues, and vitamin deficiencies. That being said, if you're eating a generally healthy and balanced diet, it's unlikely that you'll experience health issues due to fruit consumption.

There are also myths around fruit and weight loss. Many people who are working to improve their eating habits have questions about whether it's OK to eat fruit due to its high carbohydrate and sugar content. Unless you need a specific, low-carb diet plan according to your personal health needs, you can enjoy fruit as a part of many different weight loss plans.

Tips for incorporating fruit into a balanced diet

Keeping grab-and-go fruits on-hand (like bananas, clementines, apples, grapes, and other options that don't require a knife or other preparation) can make it easier to enjoy fruit as a part of your daily diet. Pre-slicing and storing fruits that require preparation (like cantaloupe, watermelon, dragonfruit, etc.) can make it easier to get a wide variety of produce.

Using a health tracker can help you keep an eye on how much added and natural sugar you're consuming, making it easier for you to eat in a way that's aligned with your goals. Since the sugar in fruit is processed differently than added sugars, you may find that your cravings for sweets decrease as you amp up your fruit consumption.

Evidation: Making the most of the health data you're already tracking

Whether you're working to lose fat, gain muscle, simply improve your overall wellness, or you have another health goal, the team at Evidation is here to help. When you choose to share health data with the Evidation app, our algorithm works to provide you with personalized, content-based insights that will help you make the decisions that move your health forward. No matter where you are in your health journey, Evidation can help you get where you'd like to go.

We're excited to support you as you move forward to achieve your health and wellness goals. Click here to learn more about Evidation and get started with our free app today.

If you're newly on a gluten-free diet, it can be tough to figure out which foods are the right fit for your needs. There are many reasons why you might decide that gluten isn't the right fit for you, including gluten sensitivity, celiac disease, or other health issues. Here, we'll explore how you can make informed dietary choices that allow you to fully enjoy your food while accommodating your needs.

What is gluten, and why do some people need to avoid it?

Gluten is a protein that's found in wheat, as well as in several other grains, including barley, rye, and semolina. This naturally-occurring compound can be extracted from these grains and added to other food products to add texture and flavor.

Most people don’t have a problem processing gluten. Typically, digestive enzymes help the body to digest food. Gluten, however, does not fully break down. Gluten that is not digested makes its way to the small intestine. For some people, however, undigested gluten in the small intestine can create an autoimmune response or other difficult symptoms.

Celiac disease is an autoimmune response to gluten. Left unchecked, celiac disease can cause damage to the small intestine. People with other digestive conditions, such as IBS or diverticulitis, may find that they feel better on a gluten-free diet.

Foods that are naturally gluten-free

Many foods are naturally gluten-free. Incorporating plenty of naturally gluten-free foods into your diet can help you stick to your nutrition plan while enjoying a wide variety of foods.

Naturally gluten-free foods include:

• Fruits
• Vegetables
• Meats
• Fish
• Dairy products
• Legumes
• Herbs and spices (in their pure form)
• Oils and fats
• Eggs
• Grains including rice, quinoa, millet, buckwheat, and corn
• Nuts and seeds

Safe gluten-free grains and starches

While a gluten-free diet certainly can also be a low-grain and starch diet, it doesn't have to be that way.

Gluten-free grains and starches that you can enjoy on a gluten-free diet include:

• Rice
• Quinoa
• Sorghum
• Potatoes
• Millet
• Tapioca
• Buckwheat
• Amaranth
• Corn

If labeled gluten-free, you can also enjoy oats, oat bran, oat flower, and yeast.

Packaged foods that may contain hidden gluten

It's important to keep an eye out for hidden gluten in foods that you may not think of as containing gluten, including dressings, sauces, and sweets. While it can be frustrating to find gluten in unexpected places, you'll likely quickly find replacements that taste just as good—and that help you feel your best.

Common packaged foods that (surprisingly) contain gluten include:

• Beer
• Candy
• Caramel coloring
• Cold cuts
• Flavored potato chips
• Flavored yogurt
• Hot dogs
• Malt extract
• Rice mixes
• Soy sauce
• Salad dressings
• Spice mixes
• Teriyaki sauce
• Veggie burgers

We get it: it can be tough to give up some of your favorites when you realize you need to adopt a gluten-free diet. Thankfully, you'll find that most grocery stores now offer a gluten-free section. You'll also be able to find plenty of options for homemade gluten-free treats, and you'll be able to rest assured that the foods you make in your own kitchen are free from cross-contamination.

Foods to avoid on a gluten-free diet

In addition to avoiding wheat, there are some other whole foods that you'll need to keep out of your diet in order to stick to your gluten-free plan.

Whole foods that you'll need to stay away from on a gluten-free diet include:

• Barley
• Brewer's yeast
• Bulgur
• Farro
• Malt
• Modified wheat starch
• Rye
• Semolina
• Spelt

How to read food labels for gluten content

It's important to take your time learning how to effectively read labels to find hidden sources of gluten, especially as you're beginning your gluten-free journey and learning what foods work for you.

A few simple tips to help you identify sources of gluten on food labels include:

• Check if the label says gluten-free. If it does, you're good to go. If it doesn't, it's time to do some digging.
• Look under the ingredients (typically underneath the nutrition facts section) for the "contains" information. If gluten, wheat, wheat starch, rye, barley, brewer's yeast, malt extract, malt vinegar, or malt flavor are listed, you'll want to put the product back on the shelf.
• Look for voluntary advisory statements, such as "may contain wheat" or "processed in a facility or on equipment that processes wheat," and avoid these products.
• You can also use apps like Spoonful to help you determine whether certain products are gluten-free.

Tips for eating out on a gluten-free diet

Enjoying your favorite restaurants can become a little complicated when you're on a gluten-free diet plan, but often, you'll find that you're able to keep enjoying your favorite restaurant-prepared meals.

A few tips to help you stay on track when you're dining out:

• Avoid fast food and quick-service restaurants, as a hurried atmosphere can make it less likely that the kitchen will be able to fully accommodate a gluten-free diet.
• Call before you arrive at the restaurant to talk to the host/hostess and/or chef to discuss your options.
• Clearly explain your dietary restrictions to your server. It may be helpful to have your restrictions listed on a card so that your server can easily relay necessary information to the chef.
• When your food is brought to the table, confirm that it's what you ordered.

Evidation: Here to support your health, no matter what your nutrition plan

No matter what your health goals, Evidation is here to help you stick to the guidelines that help you feel your best. When you choose to share the health data you're already tracking with Evidation, we're able to aggregate your data to provide you with content-based, personalized insights that can provide you with the information you need to keep moving forward in your health journey. Click here to learn more about Evidation and download our free app today.

The most common form of arthritis, osteoarthritis, occurs when the protective tissue that normally protects the ends of the bones begins to deteriorate. Many people experience osteoarthritis over time. Thankfully, there are steps that you can take to minimize the symptoms of osteoarthritis, including choosing anti-inflammatory foods that can help to slow the progression of the disease.

Here, we'll explore how your nutritional choices can support a comfortable life with osteoarthritis, and how you can work some of these anti-inflammatory foods into your daily diet.

Importance of anti-inflammatory foods for osteoarthritis

While foods and supplements cannot cure osteoarthritis, certain diets can reduce the symptoms of the condition for some people. Inflammation is a common symptom of osteoarthritis that can lead to pain. When you choose to enjoy foods that have anti-inflammatory properties, you may be able to reduce your pain, allowing you to move through your daily activities more easily.

Eating a healthy diet rich in anti-inflammatory foods often naturally leads to lower cholesterol levels, which may help to reduce your risk of developing cardiovascular disease, which has been linked with osteoarthritis. Finally, eating whole, nutrient-dense foods may also help you lose weight, which can help to ease pressure on your joints, lessening your osteoarthritis symptoms.

Omega-3 rich foods for joint health

When eaten as a part of a balanced diet, foods that are rich in omega-3 fatty acids may help to reduce inflammation in the body.

According to registered dietitian Mira Ilic, polyunsaturated fats are key for overall well-being. There are two types of polyunsaturated fats, omega-6s and omega-3s.

Of the difference between the two, Ilic says, "Omega-6s tend to be pro-inflammatory. The American diet has 10 or more omega-6s than omega-3s, so it's important to understand the right balance."

Foods rich in omega-3 fatty acids include:

• Mackerel
• Salmon
• Herring
• Anchovies
• Flaxseed
• Chia seeds
• Walnuts

We need some omega-6 fatty acids in our diets as well, but it's important not to overdo it on foods that are rich in omega-6s, including eggs, mayonnaise, sunflower seeds, canola oil, and safflower oil.

Antioxidant-rich fruits and vegetables

Many studies have shown a connection between a diet rich in antioxidants and a decreased risk of diseases associated with chronic inflammation. You already know that enjoying a healthy diet is key to easing osteoarthritis pain—loading up on these antioxidant-rich fruits and vegetables can help your nutrition plan do even more to ease your symptoms.

Antioxidant-rich fruits and vegetables include:

• Blueberries
• Cranberries
• Artichokes
• Blackberries
• Kidney, pinto, and black beans
• Dark leafy greens
• Strawberries
• Red delicious apples
• Pecans

Keeping these foods on hand and incorporating them into your meal plan whenever possible may help to relieve some of your symptoms and help you feel your best.

Foods high in vitamin D and calcium

Your body needs both calcium and vitamin D to function, and both nutrients help to keep your bones and muscles healthy and strong. Enjoying healthy snacks and meals that are high in vitamin D and calcium can help to lower your risk of bone fractures. When your body doesn't get enough calcium from food, it can pull it from your bones, causing the bones to weaken. Vitamin D helps your body absorb calcium. Both nutrients are crucial in helping you strengthen your bones.

Foods high in vitamin D include salmon, canned tuna, canned sardines, egg yolks, plant-based milks, fortified cereal, and orange juice. Foods high in calcium include cow's milk, cooked collard greens, canned sardines, ricotta cheese, low-fat plain yogurt, Greek yogurt, cooked kale, and oranges.

Incorporating fiber-rich foods to reduce inflammation

Current research shows that a diet high in fiber may help to reduce inflammation, potentially easing your osteoarthritis symptoms. In addition to potentially lowering inflammation-related proteins in the body, enjoying foods high in fiber may also help you lose weight. If you're overweight, weight loss may help to reduce your osteoarthritis symptoms as it eases the pressure on your joints.

Foods that are high in fiber include:

• Oatmeal
• Cornmeal
• Brown rice
• Beans
• Broccoli
• Chia seeds
• Lentils
• Avocado
• Pears
• Apples
• Sweet potatoes

Making anti-inflammatory nutrition an integral part of your osteoarthritis care plan

Changing the foods that you eat to support your body's fight against osteoarthritis symptoms can help you feel your best. In addition to including the foods listed above in your dietary plan, it's also a good idea to avoid foods that can increase inflammation, including red meat, processed meat, margarine, foods with added sugars, fried foods, processed snack foods, and refined grains.

Your doctor may also recommend that you engage in exercise at least a few times each week. According to the Arthritis Foundation, "Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis."

It's also important to see your doctor regularly and follow their recommendations to help you live the happiest, most comfortable life possible.

The Evidation team is here to help

At Evidation, we're here to support you through every step of your wellness journey. Whether you're just getting started with figuring out how to be your healthiest self or you're working to fight against specific health issues, we're here to provide you with the health insights that you need to move forward. When you choose to share the health data that you're already tracking, we'll work to provide you with content-based insights that make sense for your wellness. Click here to learn more about Evidation and download the app today.

Most of us have engaged in emotional eating at some point. Whether it's hitting up the drive through after a stressful day at work, indulging in cake and ice cream after an argument with a loved one, or ordering pizza when you're feeling down, it's common to use food to combat negative emotions. Emotional eating, however, can have negative consequences. Here, we'll explore the definition of emotional eating, how you can identify your emotional eating triggers, and some strategies you can use to stay in control and stick to the nutrition plan that helps you feel your best, even when life gets tough.

What is emotional eating?

According to the Mayo Clinic, "Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness, and loneliness. Major life events, or more commonly, the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts."

Whether you're working to lose weight or simply have found that emotional eating is stopping you from stealing your best, it can be tough to get out of the habit of using food to soothe tough emotions. Food can serve to distract you from negative emotions or thoughts, or you may find that you crave the feel-good chemicals your brain creates when you enjoy sugary treats when you're going through a tough time. Using food as a coping strategy for tough emotions, however, can actually make you feel worse over time. Developing healthy coping strategies instead of using food for comfort can help you work through negative emotions in a way that’s conducive to your well-being.

Identifying triggers of emotional eating

Understanding the emotions or events that trigger your emotional eating can help you develop strategies needed to maintain healthy habits, no matter what life throws your way.

There are a wide variety of factors that can trigger emotional eating, including:

• Anxiety: Many people find that when they feel nervous or anxious, foods high in sugar, salt, or fat can provide temporary relief. If you're someone who eats to quell anxiety, you might notice that you reach for foods high in salt, sugar, or fat without thinking in difficult times.
• Boredom: Eating foods—especially foods that are hyperpalatable—can be an exciting distraction from boredom. If you emotionally eat due to boredom, you might find yourself staring into the fridge, looking for something appealing, even though you aren't actually hungry.
• Depression: Some people lose their appetites when they experience depression, while others experience an increase in appetite. Research shows that depression-influenced eating choices tend to be energy (calorie) dense, and more palatable than less calorically dense options.
• Fear: In some cases, emotional eating can cause a sense of fear, which results in further emotional eating. If you emotionally eat, experts state that you may begin to fear there's a larger root problem, creating additional stress that can leave you feeling out of control.
• Grief: Many people experience struggles with their weight and appetite when they're going through the grieving process. Over time, this can develop into an eating disorder. If you're experiencing episodes of binge eating (eating large quantities of food in a short period of time) during a time of grief, it can be helpful to talk with a grief counselor who can provide you with the support you need to move forward.
• Loneliness: Many people who live alone (and even those who live with others but feel lonely in their situations or relationships) use food to reduce feelings of loneliness, especially at the end of the day. A 2014 study showed that people who are lonely are more likely to experience binge eating disorder (a condition in which individuals binge eat regularly, while feeling out of control).
• Stress: When the body is stressed, you'll release cortisol, a hormone that can increase your appetite, make you store more body fat, and cause you to gain weight. This is especially common during periods of prolonged stress.

Mindful eating practices to stay present during meals

Thankfully, taking steps to stay present while you're eating can help to reduce emotional eating.

Some strategies that can help to reduce binge eating include:

• Pause for a moment before eating. Take the time to ask yourself whether you're dealing with an uncomfortable emotion or if you're truly hungry. This may not stop all instances of emotional eating, but it can help you to get in the habit of understanding why you're eating.
• Try an alternative. It can be tough to figure out how to deal with tough emotions, but trying an alternative method of stress management can help. Taking a few moments to go for a walk, try a three-minute meditation, or call a friend to decompress may help to stop the urge to emotionally eat. Incorporating regular stress management strategies (like attending yoga class or therapy) can reduce the urge to emotionally eat over time.
• Consider progress over perfection. In times of stress, you may feel like you have no choice but to eat sugar, salty snacks, or other foods that you use to quell tough emotions. Breaking free from these patterns can be difficult, and may take some time. Instead of getting down on yourself when emotional eating happens, try to learn from the experience so that in the future, you're able to choose stress management techniques that are more in line with your health goals.

Creating a balanced meal plan to prevent overeating

Whether you're dealing with occasional emotional eating, you're experiencing binge eating disorder, or you're simply looking for ways to eat that can help you better manage your stress, creating a balanced meal plan can help.

In times of anxiety or other negative emotions, it can be tempting to reach for foods that make you feel better. When you have a clear-cut plan for what you're going to eat throughout the day, you may be more likely to stick to eating in ways that are conducive to your overall wellness.

Keeping a food journal can be a smart way to understand your eating patterns and begin to develop a plan that makes sense for your needs. Noting what you eat—and the emotions that you're dealing with while you're eating—can make it easier to understand where you're going off track.

If you're struggling with emotional eating, keep these tips in mind when developing a balanced nutrition plan:

• Aim for at least five servings of fruits and vegetables each day.
• Pay attention to the foods or beverages that increase negative emotions that may make you more prone to emotional eating. Alcohol, sugar, and caffeine may make it harder to effectively manage your stress levels.
• If it works for you, planning a weekly menu can help to provide the nutrients that you need, allowing more consistent energy levels and lowering the likelihood that you'll eat outside of your plan.
• Stay hydrated. Aim to drink at least half of your bodyweight in ounces of water each day.

If you're having trouble getting emotional eating under control, it's a good idea to talk with your primary care provider, a therapist or counselor, or a registered dietitian to get the support that you need. There's no shame in asking for help, and you may find that doing so is the first step toward understanding that you don't have to try to deal with stressful emotions on your own.

Building a support system to stay accountable

There's strength in numbers, and if you struggle with emotional eating, you're not alone. Talking to friends and family who deal with similar issues, joining a support group (such as Overeaters Anonymous), or talking to your primary care provider about a referral for support can all help you get the community you need to change your habits, one choice at a time.

Using Evidation and connected apps to track progress and habits

Making changes to your eating patterns can be tough, and you don't have to try to figure it out on your own. In addition to developing a meal plan, creating a support system, and understanding the emotions that lead you to emotionally eat, downloading the Evidation app can provide you with the insights you need to create new habits and feel your best.

If you're ready to get started on the path to becoming your happiest, healthiest self, we're here to help. Click here to download Evidation today and learn more about how we can provide you with the insights you need to support your journey to optimal wellness.