It seems like parents are busier than ever, and coming up with creative and healthy lunch box ideas for kids can feel like a daunting task. Balancing good nutrition with creativity helps ensure kids both enjoy their meals and get the fuel they need to power through an afternoon of learning. In this article, we'll explore a wide variety of lunch ideas for kids that will make mealtime fun and nutritious at the same time.

The importance of a balanced lunch

Think about how much energy kids burn throughout the day. When they're at school, kids are in constant movement, whether at recess or going from one class to another. When they have a balanced lunch, they have the fuel they need to fully embrace their day. Nutritious lunches are a crucial part of a healthy lifestyle, helping children keep their bodies strong so they can properly grow.

Equally important, nutrient-dense lunches boost their brainpower. When a child eats a balanced meal, they're more likely to be able to concentrate and focus. Also, a healthy noonday meal keeps their energy levels stable, helping them avoid afternoon crankiness.

Fun and nutritious sandwich alternatives

Sandwiches are a lunchbox mainstay, and why not? They're quick to make, kids love them, and making healthy sandwiches is a breeze. However, it's nice to change things up sometimes with lunch ideas without sandwiches. Plus, some kids may not like sandwiches. Special dietary needs can also come into play. For this reason, it's a good idea to have some non-sandwich lunch ideas in your lunch box idea tool chest.

• Quinoa salad with yogurt: Quinoa is loaded with protein, while yogurt adds more protein, dairy, calcium, potassium, and phosphorus. Opt for plain nonfat yogurt with a side of fruit they can stir in.
• Chicken salad with crackers: Chicken salad can be made with finely chopped celery to add fiber and nutrients. Pack the lunch box with whole-grain crackers for a fiber-rich option.
• Hummus and pita bread: Soft pita bread can be spread with protein-rich hummus.

Bento box inspiration

A bento box is a lunch box with several small divided sections. Essentially, a bento box is a bowl with a securely fastened lid. Bento boxes are great for keeping all of the foods separate while also encouraging a wide variety of foods.

• Hummus and crackers: Add some of your child's favorite hummus to the bento box, along with some whole-wheat crackers. Pair this with cheddar cheese cubes for dairy and a side of grapes for easy snacking.
• PBJ bento: Make a classic peanut butter and jelly sandwich and remove the crust. Then, add PBJ triangles to the bento box. Cut-up strawberries complete this nutritious meal with a pop of gorgeous color. You can also use other types of nut butter if your school doesn't allow peanut butter.
• Zucchini-banana muffin lunch: Muffin lunches are perfect because they're easy to make, and kids love them. The muffins go in the large section of the bento box, and you can fill the other sections with baby carrots and a single-serving container of applesauce.

Protein-packed snacks

Protein is important for a child's growth and development, and it keeps kids fuller for longer. Additionally, protein is crucial for brain health, and it can enhance memory, concentration, and overall cognitive function. Toss some protein-rich snacks into your child's lunch for quick fuel and brain food.

• Almond butter and crackers: Making these in advance and putting them in the lunch box will keep things neat and tidy at mealtime.
• Hard-boiled eggs: Eggs are an incredible source of protein, and they're the ultimate fast food. Peel them at home and pack them into zipper bags. Sprinkle them with a little salt and pepper for added flavor.
• String cheese: With cheese, you get a double benefit of dairy and protein.

Colorful fruit and veggie combos

Most kids love various types of fruit, but an affection for veggies doesn't come as naturally for every child. If you have a little one who doesn't embrace vegetables easily, try some of these ideas.

• Carrot-zucchini muffins: Zucchini has a naturally sweeter taste than some vegetables, and it cooks up well with shredded carrots in muffins.
• Green salad with berries: Top a bed of crisp salad greens with blueberries or sliced strawberries.
• Smoothies: You can easily blend some greens with fruit to make a colorful smoothie your child will love.

Creative ways to include dairy

Dairy products play an important role in preventing cardiovascular disease and other illnesses. Also, dairy foods contain vitamin D, calcium, and phosphorus, all of which are important for building healthy bones. Try some of these ideas for incorporating more dairy into your child's lunch.

• Cheese cubes: We've mentioned string cheese as a great protein-rich snack, but don't overlook simple cubes of cheddar cheese, Monterey jack cheese, and other types.
• Feta cheese on a salad: When you make that green salad topped with blueberries, go ahead and sprinkle some feta cheese on top for a healthy boost of dairy.
• Pinwheels: Create a pinwheel snack roll using a whole-wheat tortilla, lean meat, and sliced cheese. Cut it into bite-sized pieces for easy eating.

Hydration tips for kids

Staying hydrated is necessary because kids have a long day from the time they leave in the morning until they get home in the afternoon. The best way to keep kids hydrated is to provide them with plenty of water. The National Academy of Sciences suggests that kids need anywhere from seven to 14 cups of water every day, with toddlers needing less than teenagers.

While some water can come from foods such as fruits and vegetables, it's also important to include bottled water so they have plenty to drink throughout the day. If your child doesn't care for plain water, you can add natural flavoring to it. Consider fruit slices or berries to add both flavor and nutrition. To make drinking water more fun for your kids, use colorful water bottles or cups they choose.

Conclusion: easy healthy lunch box ideas for kids

For kids, healthy lunches are key to overall wellness. A healthy lunch not only provides a child with the nutrition they need for the present but also teaches them how to make healthy food choices in the future.

When paired with apps for tracking food intake, the Evidation app is a complementary tool with resources and articles to add more value to the wellness of your family. You can earn rewards and points for other healthy habits, including tracking your activities, sleep, and mood. Download the Evidation app today to continue your family's healthy living journey.

Eating a balanced diet can help you feel your best, but it can be tough to meet your body's needs on a day-to-day basis if you're not sure exactly what a balanced meal looks like. If you're confused as to what exactly you're supposed to eat to feel your best, we get it. There's a ton of conflicting information out there on healthy eating, and it can be overwhelming to try to figure out what works for your body.

Balanced nutrition isn't about dietary perfection—it's about eating the foods that give your body the energy and nutrients that it needs to thrive. Here, we'll explore why it's so important to fuel your body with balanced nutrition, simple additions you can use to boost the nutritional value of your meals throughout the day, and how you can leverage technology to make it easier to enjoy balanced meals.

The importance of balanced nutrition for health and well-being

Balanced nutrition means eating the right foods in the right portions. Eating a balanced diet means that your body and mind are getting the foods they need to function at optimal levels.

Let's take a look at why balanced eating is so important for your health.

Physical health

A high-end vehicle needs high-end fuel, and your body is no different. When you eat a balanced diet, your immune system has everything it needs to do its job, which can strengthen your defenses against germs and other pathogens (while also helping your body heal quickly in the event that you do get sick). Balanced nutrition also supports healthy energy levels, and can help you get to and maintain a healthy weight.

Mental health

Your brain craves balanced nutrition just as much as your body. Regularly enjoying balanced meals supports your cognitive function and mood regulation. When you're providing your body and brain with all the nutrients necessary to thrive, you may find that you experience fewer cravings, as your brain is no longer informing your body that you're low on nutrients.

Longevity

As we mentioned, eating a balanced diet works to strengthen your immune system, which can lead to a longer, healthier lifespan. Many people who have been diagnosed with a chronic disease (such as heart disease or diabetes) find that they're able to control and/or alleviate their conditions by changing their nutrition. In addition to aiding in the management of chronic disease, some balanced nutrition plans have been shown to lower the risk of developing certain cancers.

Nutrient-rich foods to include in balanced meals

We've covered why balanced nutrition is so important—now, let's dig into how to implement balanced nutrition best practices into your day-to-day life.

One of the easiest ways to start balancing your meals is by simply adding nutrient-dense, natural foods into your diet so that you can get an idea of what makes you feel your best. If you're just getting started with learning more about how your nutrition affects your body, it can be helpful to keep a food journal. Noticing how your mood and physical health correlate with certain foods can give you an idea of what should be included in your personal balanced nutrition plan.

Some of the foods that offer health benefits and fit well into a balanced diet include:

• Fruits and veggies. Eating the rainbow—meaning, varying the colors of fruits and vegetables in your diet—is a great way to add low-calorie, high-nutrient foods to your routine. According to the American Cancer Society, the fruits and veggies that have the most color tend to be the most nutrient-packed. Try adding raspberries, blueberries, bell peppers, spinach, sweet potatoes, eggplant, baby carrots, and other brightly-colored produce items to your diet—bonus points if you work them into your breakfast for a fresh start to the day.
• Fiber-rich foods. Getting plenty of fiber in your diet doesn't just reduce your risk of colon cancer. Adopting a high-fiber diet (with plenty of foods like beans, lentils, berries, nuts, and apples) can help you feel satiated for longer than other foods due to their ability to help your body release acetate, a molecule that lets our brains know when we've had enough to eat.
• Lean protein. Adding lean protein to your diet can help to lower your blood pressure, boost the good cholesterol in your body, and support muscle recovery after a great workout. You've got tons of options when it comes to choosing the lean proteins that work best for you. Turkey breast, chicken breast, salmon, tuna, tilapia, lean beef, Greek yogurt, eggs, tofu, quinoa, legumes (like beans and lentils), almonds, and pumpkin seeds can all help you get the protein your body needs.

The impact of balanced meals on energy levels and productivity

If you've ever felt the urge to put your head down on your desk and take a nap after an all-too-heavy workday lunch, you know that it's possible for food to zap your energy. When you balance your diet, however, you're much more likely to experience an energy boost instead of a 3 pm slump.

When you eat the right foods for your needs, your body gets exactly what it requires to function. Many people find that when they cut out excess calories and foods that offer little in the way of nutrients, their energy levels begin to rise.

Strategies for building balanced meals that suit individual preferences and dietary needs

If you've ever had the thought, "If only someone would tell me exactly how to eat... then, I'd have more energy," you're not alone. That being said, with the wealth of information we have at our fingertips today, it's rarely a lack of knowledge that stops us from eating the way that we want. Instead, it's struggles with busy lifestyles, seeing convenience foods everywhere we turn, and enjoying hyper-palatable foods that can get us off track.

Finding simple strategies that work for you can go a long way in creating a plan that you'll be able to stick to long-term. Check out these strategies that you can implement today to help you begin developing a balanced nutritional plan:

• Start small. There's no need to perform a complete lifestyle overhaul overnight in order to begin the process of building balanced meals. Starting by planning and shopping for four healthy dinners over the coming week can be a great way to dive in without feeling like every minute is controlled by your new eating plan. Pay attention to how you feel as you begin the process of implementing changes, so you can begin to understand what works for your body.
• Prep ahead of time. If you're down to prep a full week of meals at once, more power to you! If you're just getting started with eating a more balanced diet, you might find that it's more helpful to simply prepare grab-and-go foods so that you're not tempted to eat something that throws you off of your plan the moment that hunger strikes. Cutting fruits and vegetables ahead of time can make it much easier to reach for them when hunger strikes. Cooking a double portion of a healthy dinner—and storing the other portion in the fridge for tomorrow's lunch—can also help balanced eating feel less daunting.
• Watch the sugar. While it may be tempting to chow down on sugar when you're in the need of a dopamine boost, doing so can wreck your energy levels. When you're eating to boost your energy, look for a snack that offers protein, fat, and carbohydrates, as close to its natural form as possible.
• Consider checking portions. No, you certainly don't have to measure every ounce of food that you eat, but it can be helpful to understand portion sizes. Pay attention to how you feel as you adjust your portion sizes. When in doubt, increase your produce and protein portions, and decrease fats and sugars.

Understanding macronutrients and micronutrients and their role in overall health

Macronutrients are the building blocks of food that provide us with the energy we need to survive. Commonly referred to as macros, macronutrients include carbohydrates, proteins, and fats.

Carbohydrates

Contrary to what you may have heard, carbs are not evil! Carbohydrates give us the energy we need to fuel cellular activity. Sources of carbohydrates include dairy products, fruits, vegetables, grains, and legumes.

Proteins

While you need carbs for energy, you need protein to feel your best. Protein supports the maintenance and repair of your body's tissue, and works to bolster the body's immune and endocrine (hormone) systems.

Fats

A highly concentrated source of energy, fats support cell growth, protect your organs, and help the body absorb certain micronutrients. Not all fats are created equal, however, and it's best to stick to healthy fat options to give your body the fuel it needs. Olive oil, fish, nuts, and seeds all provide the healthy fats that your body craves.

Micronutrients

These vitamins and minerals are essential for a healthy body, but they're effective in far smaller amounts than macronutrients.

Vitamins like A, C, B, E, and K all support your body's production of energy and support a healthy immune system. Minerals like iron, copper, sodium, calcium, and cobalt all work to protect your bones, keep the fluids in your body balanced, and maintain a healthy metabolism.

Practical tips for tracking dietary intake and monitoring nutritional balance

In order to know where you're going, you've got to know where you're starting, and tracking your current food intake can help. This isn't a time to judge yourself, rather, it's a time to develop a starting point and figure out how you can change your nutrition to help you feel your best.

Try these tips to help you track and adjust your nutritional habits:

• Track, track, track! We can't say it enough—simply having an idea of what you're eating and where you could make changes is often all that it takes to create a shift in mindset and lifestyle. Using an app like MyFitnessPal can provide you with the insights you need to understand how different foods affect your physical and mental well-being.
• Don't procrastinate. Entering your food into your tracker immediately can improve your accuracy and help you get a better picture of your nutrition.
• Remember, drinks count. Solid food isn't your only source of nourishment. Adding drinks (including coffee, tea, and alcohol) to your daily tracker log can help you get a clear picture of how your choices are affecting your health.
• Get a buddy. If you're ready to take on the challenge of revamping your dietary habits and working toward balance, pairing up with a friend who wants to do the same can help you to stay accountable.

Leveraging Evidation's health app to get insights and optimize balanced nutrition

Creating balanced meals supports countless aspects of your overall well-being, and it's well worth the effort it takes to ensure that you're fueling your body with everything it needs. At Evidation, we're here to support you on every step of your health journey. We utilize the data you share with us from your nutrition tracking apps to provide personalized insights and recommendations for improving your dietary habits, balancing your meals, and ensuring that you're taking smart steps toward your health and wellness goals. Click here to learn more about the app and get started.

The warm breezes of summer are just around the corner, and it's time to update your roster of healthy summer meal ideas! Choosing produce-heavy meals reaps myriad benefits in the summer. With fruits and veggies at peak freshness, there's no better time to enjoy all that nature has to offer when it comes to produce. In addition to high levels of nutrients, summer fruits and veggies are often high in water, which can make it easier to stay hydrated in high temperatures.

Here, we'll take a look at healthy, fresh meal ideas that will keep you enjoying all that summer has to offer.

Mediterranean Quinoa Salad with Roasted Vegetables

This veggie-packed summer salad recipe from Cookie and Kate is a perfect way to load up on nutrients and flavor without spending hours in the kitchen.

You'll need:

• ⅓ cup uncooked quinoa, rinsed (or 1 cup cooked quinoa)
• 1 small eggplant (about ¾ pound), diced
• 1 small zucchini, diced
• 1 small yellow squash (or another zucchini), diced
• 3 to 4 tablespoons olive oil, divided
• Salt and freshly ground black pepper
• 1 ½ to 2 tablespoons lemon juice, to taste (about 1 medium lemon)
• 1 clove garlic, pressed or minced
• ½ cup halved grape tomatoes (quarter any larger tomatoes)
• 2 tablespoons chopped fresh basil leaves
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons pine nuts, toasted
• For garnish: crumbled feta, optional

Instructions:

1. Preheat oven to 425 degrees Fahrenheit with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.

2. Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.

3. To cook the quinoa, combine the uncooked quinoa with ⅔ cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, fluff the quinoa with a fork and set aside.

4. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they turn lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they don’t burn. Transfer to a bowl to cool.

Citrus-marinated grilled chicken

In this recipe from Epicurious, the flavors of garlic, shallots, and fresh lemon and lime juice meld to create a brightly flavored, protein-packed dinner.

You'll need:

• 2 large shallots, finely chopped
• 4 garlic cloves, finely grated
• ⅔ cup extra-virgin olive oil, plus more for grill
• ¼ cup sherry vinegar or red wine vinegar
• 3 Tbsp. fresh lemon juice
• 2 Tbsp. fresh lime juice
• 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt
• 1 tsp. sugar
• ½ tsp. freshly ground black pepper
• 4 skinless, boneless chicken breasts (about 1½ lb.)

Instructions:

1. Whisk 2 large shallots, finely chopped, 4 garlic cloves, finely grated, ⅔ cup extra-virgin olive oil, ¼ cup sherry vinegar or red wine vinegar, 3 Tbsp. fresh lemon juice, 2 Tbsp. fresh lime juice, 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt, 1 tsp. sugar, and ½ tsp. freshly ground black pepper in a medium bowl to combine. Set ⅓ cup marinade aside.

2. Arrange 4 skinless, boneless chicken breasts (about 1½ lb.) in a single layer in a baking dish. Pour remaining marinade over chicken and turn to coat. Cover dish and chill, turning chicken halfway through, at least 30 minutes and up to 4 hours.

3. Prepare a grill for medium-high heat; oil grate. Remove chicken from marinade, letting excess drip back into dish; discard marinade in dish. Grill chicken, turning halfway through, until cooked through and blackened grill marks appear, 10–14 minutes. Transfer to a cutting board and let rest 5–10 minutes before slicing.

4. Serve chicken with reserved marinade spooned over.

Creamy Chilled Cucumber Avocado Soup

Craving the comfort of soup, but struggling to enjoy anything warm when the temperature keeps creeping up? This soup recipe from It's a Veg World After All will cool you off and fill you up with healthy monounsaturated fats.

You'll need:

• 1 large cucumber peeled and chopped into a few pieces
• 1 avocado
• 1 jalapeno trimmed and deseeded
• ½ lemon juiced
• 3 tablespoons fresh cilantro use ¼ cup for more flavor
• ½ teaspoon salt
• ½ cup chopped pineapple for serving
• ½ cup chopped cucumber for serving

Instructions:

1. Combine the cucumber, avocado flesh, jalapeno, lemon juice, cilantro, salt, and ½ cup water in a blender. Blend until smooth, adding more water as needed. Taste, and adjust seasonings as desired.

2. Chill the soup for at least an hour (preferably 2 or more) in the fridge before serving. Serve with chopped pineapple and cucumber.

Watermelon, feta, and mint salad

The combination of watermelon and feta can be surprising, but trust us – you'll want to give it a try. This recipe from Serious Eats combines perfectly ripe summer watermelon with the saltiness of crumbled feta and the brightness of mint to keep you coming back for more.

You'll need:

• 3 pounds seedless watermelon (about 1 small or 1/4 large), rind removed, cut into 1-inch chunks (about 2 pounds/1 kg chunks after rind is discarded)
• 1 tablespoon (15ml) juice from 1 lemon, plus 4 (2-inch) strips zest, removed with a sharp vegetable peeler
• 1/4 cup (10g) roughly chopped fresh mint leaves
• 3 tablespoons (45ml) extra-virgin olive oil, plus more for drizzling
• Up to 4 ounces (1 quart) arugula leaves (optional; see notes)
• Kosher salt and freshly ground black pepper
• 4 ounces (110g) feta cheese (see notes)

Instructions:

1. Place watermelon chunks in a large bowl. Finely chop lemon zest. Add lemon juice and half of zest to bowl with watermelon. Add mint, oil, and arugula (if using) and toss until watermelon is evenly dressed. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on the salt at this stage.)

2. Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately.

Pesto zucchini noodles with cherry tomatoes

Close your eyes while you're enjoying this pasta alternative recipe from Eating European–you just might be able to convince yourself that you're relaxing in your Italian villa while enjoying the sights and sounds of your vineyard.

You'll need:

• 2 zucchinis
• 2 tablespoons of store-bought pesto 
• 1 tablespoon of olive oil
• 1/2 cup of cherry tomatoes (cut in half)
• 1 tablespoon shaved Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Using a spiral vegetable cutter create thin ribbons from zucchinis

2. Heat up 1 tablespoon of olive oil in a skillet

3. Add tomatoes and cook for 1 minute

4. Add pesto

5. Add zucchinis, season with salt, pepper and mix well

6. Cook for 2 minutes

7. Remove from the heat and shave some Parmesan on top. Serve immediately.

Tropical smoothie bowl

With in-season fresh fruit, you'll get a super-charged bowl of nutrients that prepares you to sail through the morning with this recipe from Simple Green Smoothies. For an extra boost, click the link below to get a recipe for homemade protein powder that will help keep you full until lunch.

You’ll need:

• 1 orange peeled
• 1 ½ cups strawberries frozen
• ½ cup mango frozen
• ¼ cup water optional
• 1 serving homemade protein powder (optional)

Topping options: 

• blueberries
• raspberries
• coconut flakes
• strawberries
• kiwi
• granola

Instructions:

1. Place orange in blender followed by the frozen strawberries and mango.

2. Blend, stopping to scrape down sides, until smooth. Feel free to add water to help it blend, yet you want it to be thick. The texture should be similar to soft serve ice cream.

3. Transfer to a bowl and top with desired toppings.

Mediterranean chickpea salad

This perfectly fresh summer salad from Downshiftology with Lisa Bryan offers savory feta, a punchy lemon vinaigrette, and the crisp crunch of cucumber, bell peppers, and red onions.

You'll need:

For salad:

• 2 (15-ounce cans) chickpeas drained and rinsed
• 1 large cucumber diced
• 1 red bell pepper diced
• 2 cups cherry tomatoes halved
• ¼ cup red onion diced
• 4 ounces feta cheese crumbled
• ¼ cup finely chopped parsley

For dressing:

• ⅓ cup olive oil
• ¼ cup lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon honey, or maple syrup
• 1 garlic cloves, minced
• salt and pepper, to taste

Instructions:

1. Toss all of the salad ingredients into a large mixing bowl.

2. Add dressing ingredients to small bowl, whisk until combined.

2. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.

Grilled fish tacos with mango salsa

There's nothing that says summer like grilled fish with a kick of citrus and jalapeno – we're sure that this recipe from Sweet Tea and Thyme will become a regular in your summer dinner rotation.

You'll Need:

For salsa: 

• 2 cups ripe mango small diced
• 3 roma tomatoes deseeded and small diced
• 1 jalapeño pepper deseeded and small diced
• 1 small red onion small diced
• ½ cup cilantro finely chopped
• Juice of 2 limes
• ½ teaspoon chili powder
• ¼-½ teaspoon kosher salt to taste

For spice blend:

• 2 teaspoons kosher salt
• 1 teaspoon Old Bay seasoning
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cumin

For tacos: 

• 3 lean white fish filets like cod, mahi-mahi, snapper, or halibut
• 2 tablespoons vegetable oil
• Juice of 2 limes
• Corn Tortillas for serving

Instructions:

1. Mix together mango salsa ingredients in a medium sized mixing bowl. Set aside. This can be made a day ahead.

2. Mix spice blend ingredients in a small bowl, set aside.

3. Cover the white fish in vegetable oil with a pastry brush, then generously season the filets with the spice blend on all sides.

4. Preheat your grill to medium-high heat (you can also do this on a grill pan on the stove top).

5. Use a heat-safe silicone brush to cover the clean grill grates with a high heat oil (more vegetable oil works here) and carefully place the fish onto the grill. Cook on each side for 4 minutes, flipping once. Set aside

6. Warm the tortillas on the grill or a plancha on the grill for 45 seconds on each side, remove to a tortilla warmer or plate and cover the tortillas with a damp paper towel.

7. Let the fish rest for a couple of minutes before gently using a fork to break them apart into big chunks. Pour lime juice over the fish.

8. Serve on the grilled tortillas with mango salsa and other toppings.

Caprese stuffed portobello mushrooms

Mushrooms have been shown to decrease the risk of cancer, protect brain health, and support a healthy immune system – what's not to love? In this recipe from Cafe Delites, you'll enjoy mushrooms infused with rich garlic butter, fresh mozzarella, ripe tomatoes, and a decadent balsamic glaze.

You'll need:

Garlic butter:

• 2 tablespoons butter
• 2 cloves garlic, crushed
• 1 tablespoon freshly chopped parsley

Mushrooms:

• 5-6 large portobello mushrooms, stems removed, washed and dried thoroughly with a paper towel
• 5-6 fresh mozzarella cheese balls, sliced thinly
• 1 cup grape, (or cherry) tomatoes, sliced thinly
• fresh basil, shredded to garnish

Balsamic Glaze: (or you can use store-bought)

• 1/4 cup balsamic vinegar
• 2 teaspoons brown sugar (optional)

Berry and spinach salad with balsamic vinaigrette

This stunning salad looks gorgeous, tastes fantastic, and is the perfect choice for entertaining. We recommend following the Allrecipes recommendation to top your salad with roasted nuts for an extra crunch!

You'll need:

• 1 bunch fresh spinach
• 1 cup sliced fresh strawberries
• ½ cup crumbled Gorgonzola cheese
• ½ cup raw pecans
• ¼ cup balsamic vinegar
• 2 tablespoons honey
• ½ cup olive oil
• salt and ground black pepper to taste

Instructions:

1. Combine spinach, strawberries, Gorgonzola cheese, and pecans in a large bowl.

2. Stir together balsamic vinegar and honey in a medium bowl; slowly stream in olive oil while whisking continuously. Season with salt and pepper.

3. Drizzle dressing over spinach mixture just before serving.

Evidation: Here to help you feel your best, no matter the season

At Evidation, it's our job to help you feel your best, one healthy decision at a time. Our app uses the health data you agree to share to create personalized insights, advice, and articles that can give you the information you need for your well-being. We believe in equipping you with the information you need to make decisions that empower you to support your own well-being. Click here to learn more and download the app today.

A healthy lifestyle starts with understanding what your body needs to achieve wellness. This goes beyond simply eating the right number of calories or restricting food groups. It also involves looking at what’s in your food and how it impacts your body.

Collagen is one of the things your body needs to feel healthy and well, and it’s something you can easily get from your food or through supplements. Here’s a closer look at how collagen impacts your wellness and what you can do to increase your intake of it while focusing on building healthy lifestyle patterns.

Understanding collagen basics

Collagen is a primary protein in the human body. It’s the primary building block for skin, ligaments, muscles, tendons, and blood vessels. It’s also part of the eyes and teeth. In addition, it plays a role in helping wounds heal, supporting your nervous system, and triggering the blood clotting response.

Different types of collagen

As of today, scientists have identified 28 different types of collagen, but the first five are the most common in humans. These are:

• Type I: Found in skin, bones, ligaments, and tendons.
• Type II: Makes flexible cartilage that supports joints and movement.
• Type III: Located in the internal organs, blood vessels, and muscles.
• Type IV: Found in the skin.
• Type V: Found in the skin and hair as well as the corneas

The collagen found in supplements is typically one of the following types:

• Hydrolyzed collagen: This collagen comes from meat and poultry sources and is easy for the body to absorb. It’s the most common supplemental form of collagen.
• Undenatured collagen: Pulled from chicken cartilage, this form of collagen may support joint health.
• Gelatin: Also from animal sources, this form of collagen is used for cooking more so than in supplements, for the most part.

Collagen and aging: why it matters for women over 40

The human body is capable of creating the collagen it needs if a person eats a balanced diet. However, natural collagen production decreases as a person ages. For women and those who were female at birth, the slowing production of collagen can lead to elasticity loss in the skin, which can also contribute to wrinkling. Lowering collagen levels can also cause changes in the hair, such as hair loss. Stiffening of the joints also occurs when collagen production decreases.

Another concern for women, specifically after age 40, is bone density loss. In a 2018 study from the National Institutes of Health, researchers found that taking a collagen supplement for one year greatly increased the bone density in female patients in both the neck and spine, which reduces the risk of bone loss and fractures. Age-related bone loss in women can start in the mid-30s, but it increases rapidly as estrogen decreases during menopause. While men can also have bone loss, it happens at a much lower rate for males. Thus, using collagen to support healthy bones after the age of 40 is quite beneficial for many females.

Collagen for men: supporting vitality and well-being

Like women, men produce less collagen as they age, but the impact of the collagen drops may not be as strong. Still, collagen can support overall health and well-being for males as well as females.

Men and those who were born male also experience improvements in skin, joints, and hair with collagen supplementation, but men are less likely to suffer from extreme bone loss. However, men who take collagen may notice faster recovery after workouts. They may also build muscle more quickly.

In other words, collagen supports vitality and well-being for men. Whether through supplementation or through diet, increasing collagen intake has few risks and many potential benefits for men.

How much collagen per day? Determining your collagen needs

The benefits of collagen supplementation are still being researched. As such, no official health authorities have stated recommended guidelines for dosage. Instead of looking for an official recommended dosage, you’ll want to check with the manufacturer of the collagen you’re taking, as well as your doctor, to determine a good dosage option.

Can you take too much collagen? The good news is that it’s hard to take too much collagen, and it doesn’t have any toxic side effects. However, some people report stomach discomfort if they take more than the manufacturer’s recommended amount.

Hydrolyzed collagen doses

As you analyze how much collagen per day, you’ll need to factor in the type of collagen you’re taking. For hydrolyzed collagen supplements, which are easier to absorb than other forms, most people take between 2.5 and 15 grams without noticing any side effects. A smaller dose focuses on skin and joint health, while a dose of around 5 grams can impact bone density. The larger dose works best for those looking to improve muscle mass and overall body composition.

Undenatured collagen

A dose of 10 to 40 mg of undenatured collagen appears to be safe for humans. This supplement could support improved joint health.

Gelatin

For gelatin, which is a food and not a supplement, add the recommended serving size to the food you’re preparing. You can use it in smoothies, sauces, and soups for added collagen in your everyday diet, but there’s no specific recommended amount.

Collagen-rich foods and supplements

It’s possible to get all the collagen you need from your diet if you’re careful about the foods you choose. Thankfully, foods rich in collagen are also great options for a balanced diet. Some foods that are rich in collagen include:

• Bone broths
• Chicken with its skin
• Sardines
• Organ meats

In addition, eating foods rich in vitamin C may help your body make more of its own collagen, which could boost your collagen levels, according to WebMD. These foods include:

• Berries
• Broccoli
• Legumes
• Peppers
• Leafy greens
• Citrus fruits

Try adding more of these to your diet to improve your collagen levels.

If you feel you could benefit from additional collagen, a supplement may be a good choice. These come in powders that you mix into coffee or other beverages, or they’re available as capsules. You may also find pre-made collagen drinks and liquid supplements to try. To choose the best supplement, consider the source and the type of collagen. If you prefer a plant-based diet, you can find vegan options.

Are you interested in tracking your food so you can make informed, healthy choices about your diet? Evidation can help! Start tracking your health and earning rewards with Evidation today.

When you go to the doctor's office, your healthcare provider will typically check both your blood pressure and your heart rate at the start of your appointment. While both of these cardiovascular vital signs can provide insights into your health, they provide distinctly different information. Understanding the difference between heart rate and blood pressure--as well as how the two measures can affect one another--can provide you with information you can use to boost your health.

What are heart rate and blood pressure?

Also known as your pulse, your heart rate measures the number of times your heart beats in each minute. There are many factors that can influence your heart rate, including your fitness level, current physical activity, certain medications, and your emotions.

Blood pressure doesn't measure how often your heart is beating, rather, it measures the force with which your blood is flowing against your arterial walls. Your blood pressure reading can provide you and your healthcare provider with insight into the health of your cardiovascular system.

When both your heart rate and your blood pressure reading fall within a healthy range, it's a sign that your cardiovascular health is solid. If your heart rate and/or blood pressure reading are too high or too low, it's a sign that you're in need of further testing for heart-related health conditions.

Blood pressure and heart rate: How they influence each other

While your blood pressure and heart rate aren't measures of the same thing in your body, they do tend to rise and fall together. Many people find that when their heart rate is very high, their blood pressure is very high as well, as the heart is working hard to get oxygen to various parts of the body.

Many people also find that when their heart rate is very low, their blood pressure is low as well. Typically, the ups and downs of heart rate and blood pressure measures are most noticeable during extreme circumstances, such as when you're experiencing a health crisis or during times of extreme emotional stress.

While the two measures often work in tandem, this isn't always the case. Some health issues--including dehydration, severe cases of infection, or severe blood loss--can cause blood pressure to decrease while the heart rate increases.

Factors affecting blood pressure and heart rate

If your blood pressure or heart rate are too high for your (or your healthcare provider's) liking, it's important to take steps to get both measures into a healthy range. Thankfully, activities that lower one of these measures will usually lower the other.

Some changes you can make to lower your blood pressure and heart rate include:

• Exercising regularly
• Managing stress through writing in a journal, listening to music, meditating, yoga, deep breathing, playing with pets, or spending time with family and friends
• Eating a healthy diet (and limiting the amount of added salt in your diet)
• Don't smoke, and if you do smoke, make a plan to quit
• Don't drink, and if you do drink, limit your alcohol intake
• Eat foods rich in magnesium and potassium (including pumpkin seeds, bananas, and leafy greens)

Sometimes, medication is necessary to support your heart health. Your doctor will be able to work with you to decide whether it makes sense for you to support your cardiovascular health with medication while you also implement lifestyle factors that can help you feel your best.

Measuring and monitoring: tips for tracking your vitals at home

Keeping track of changes in your heart rate and blood pressure can help you get an idea of how different factors, including stress, exercise, illness, and getting enough sleep, affect your cardiovascular health.

It's simple to take your heart rate and blood pressure measurements at home. Most automated machines that you can purchase for home use provide you with a blood pressure and pulse reading at the same time. While some smartphone apps claim to be able to measure blood pressure, these aren't approved by the Food and Drug Administration (FDA) and shouldn't be used to gather insights about your health.

A few tips to follow to help you get accurate heart rate and blood pressure readings at home:

• Be sure to take your readings at the same time every day
• Don't take your readings immediately after exercising unless you're working to measure your active heart rate and blood pressure
• Make sure you always take your blood pressure on the same arm, as the right arm tends to show higher blood pressure readings than the left arm
• Sit in a chair with your legs uncrossed during your blood pressure reading, as crossing your legs can cause up to a 10-point increase in your systolic blood pressure
• Consider your breathing when you take your blood pressure. Implementing a standardized breathing pattern can help to ensure that your mind is focused and your mind is as relaxed as possible

Some variation is normal in your day-to-day readings. If you notice sudden changes in your heart rate or blood pressure, it's important to reach out to a healthcare provider right away. If you notice gradual changes over time--for example, your blood pressure rises steadily over a few months--it's a good idea to make an appointment with your doctor to learn more about how to keep your blood pressure within a healthy range.

Whether you've been using your health data for years or you're just getting started with learning more about what works for your body, keeping track of your blood pressure and heart rate can help you see what's working for your health--and how some changes might benefit your well-being.

Download Evidation today

At Evidation, we're here to help you make the most of your health data. Whether you're starting to track your blood pressure readings, want to boost your activity levels, or want to learn more about your health conditions, we've got you covered. Our clear guidelines, tips, and support make it easier for our users to achieve their health goals. Download the app today to get started!

Most people know about blood pressure and its connection to cardiovascular health, but have you ever heard of pulse pressure? This lesser-known number can actually be one of the first indicators of cardiovascular concerns. Here’s what you need to know about pulse pressure, its connection to your heart health, and how to use it to monitor your health.

What is pulse pressure?

Pulse pressure is a measure of the difference between the systolic and diastolic blood pressure readings. It’s a lesser-known number that can have a big impact on your overall cardiovascular health.

Pulse pressure and its connection to cardiovascular health

To calculate pulse pressure, simply subtract the upper number and lower number of your blood pressure. It’s normal for this to increase as you age, but if the pulse pressure gets too high, it can indicate cardiovascular health problems, even before symptoms develop.

A high pulse pressure reading doesn't necessarily mean you have heart disease. However, it does mean you have an increased risk of heart disease. A high pulse pressure reading potentially increases the risk of both heart disease and stroke. Even just an increase of 10 mm Hg can increase heart disease risk by as much as 20 percent, according to research from the National Library of Medicine.

Low pulse pressures can also be problematic. According to the Cleveland Clinic, a low pulse pressure, when the pulse pressure is ¼ or less of the systolic blood pressure number, may indicate the heart isn’t pumping enough blood. This can indicate heart failure or heart valve disease in some people, and it can indicate a loss of blood in others after injury or due to internal bleeding. Thus, both low and high pulse pressures can indicate problems with your cardiovascular system.

Understanding the numbers: interpreting pulse pressure readings

A normal blood pressure reading for a healthy adult is typically 120/80. To find pulse pressure, subtract these two numbers. 120 – 80 = 40. You can find this any time you take your blood pressure reading using the same formula.

So, what does the number mean? Healthline indicates a normal pulse pressure reading falls between 40 and 60 mm Hg. Anything higher than this is considered high, while anything lower than this indicates a low reading.

Pulse pressure should be considered along with blood pressure. For instance, if someone has a pulse pressure of 60 mm Hg and a blood pressure of 120/80, which is normal for an adult, they’re at low risk for a heart disease event. However, if someone has a blood pressure reading of 180/120 mm Hg, they still have a pulse pressure of 60 mm Hg. That said, this is a high blood pressure reading, and as such, they're at risk for a heart disease event, even with a normal pulse pressure measurement.

Factors influencing pulse pressure

You may notice that your pulse pressure fluctuates. This is normal. Many factors can influence your pulse pressure.

Like your blood pressure, your pulse pressure may change with physical activity. Eating and drinking can also influence your pulse pressure. Even actions like talking and laughing can have an impact.

Age also impacts pulse pressure. Most people have higher pulse pressures as they age. This may be due to the way the arteries stiffen with age.

Interestingly, Mayo Clinic indicates that blood pressure medication may not have an impact on pulse pressure. While it’s important to take blood pressure medication to keep blood pressure numbers in a healthy range, if you have high blood pressure, you may notice that your pulse pressure remains where it is.

How to measure pulse pressure? Tips for accurate monitoring

Measuring pulse pressure isn’t hard, but you do need to do it accurately to give yourself a good picture of your cardiovascular health. Here are some tips.

Take an average of measurements

Because pulse pressure levels can change, you need to measure it more than once. Consider measuring it twice, with measurements taken about five minutes apart. Then, average your two measurements by adding them together and dividing by two. This may give you a more accurate pulse pressure.

Accurately measure blood pressure

Use a blood pressure cuff that you trust to measure your blood pressure. Consider taking your cuff to the doctor to have them verify that it’s accurately measuring your blood pressure. Sit still with your feet flat on the floor and your arm resting on the arm of a chair or couch when taking your blood pressure.

Monitor over time

A one-time pulse pressure reading that’s high isn’t necessarily a cause for alarm. Keep tabs on your pulse pressure over time, and alert your doctor if you see a potentially hazardous trend.

How to improve pulse pressure? Lifestyle and wellness strategies

If your pulse pressure’s high or low, talk to your doctor first to rule out any health concerns that need to be addressed quickly. If your doctor doesn’t find any serious concerns, consider making some lifestyle changes that can support heart health.

Eat a healthy, balanced diet

Eating healthy foods that are high in fiber and low in unhealthy fats and sugars will support improved heart health. Start by swapping out snack foods for whole fruits and vegetables and high-fat meats for leaner cuts to make some small changes that can add up to big improvements over time.

Learn stress management

Another way to support your heart health is with improved stress management. While you can’t always eliminate stress, find healthy ways to deal with it, such as practicing yoga at home or scheduling downtime into your week.

Exercise regularly

Exercise, even if it’s as simple as a walk, is beneficial to your heart. Use a tool such as a step counter and pair it with Evidation to incentivize yourself to keep walking.

Increase your sleep

Aim for 7 to 9 hours of sleep each night, whenever possible. Getting enough sleep reduces your stress and improves your overall health. When you sleep, your heart rate slows, and your cardiovascular system gets a break as well, which improves its health.

Get personalized health insights to track your health goals with Evidation

Early detection is a key factor in protecting yourself from cardiovascular disease, especially if you already have a diagnosis or are at high risk. Sometimes, you’ll need data to get the conversation going with your healthcare provider, and Evidation can help. Our personalized health insights can help you track your health goals and progress, while also giving you a talking point to help your care provider understand your concerns. Our Heart Health digital program can help you track your heart health throughout your daily life so that you can get the right data to your doctor. Read more about how Heart Health is helping people track and talk about their cardiovascular health, then download the app today to start tracking yours.

Food freedom has various interpretations in today’s society.

For some, food freedom can be defined as the path individuals take to fight food addiction, or transition away from industrial food production. For others it’s about improving food security in public health settings.

For those in recovery from harmful diet culture or eating disorders, food freedom embraces the belief that all foods can be enjoyed in moderation without guilt or shame.

Because of the various definitions and applications of the term, food freedom can be a confusing topic. In this post, we’re focusing on food freedom to challenge the social norms around diet culture and the damaging “thin” ideal imposed on our culture for decades.

This article is intended to help readers find food freedom by discovering a positive, judgment-free relationship with food and learning how it nourishes the body.

Intuitive eating

Intuitive eating is a non-dieting approach to consciously changing eating habits by trusting the body’s ability to make good food choices.

By learning to trust their gut (literally), people can develop positive relationships with food and their bodies while rejecting the damaging impact of dieting on physical and mental wellness.

Through intuitive eating, individuals learn how to stop fixating on their weight and focus on eating to feel satisfied and in ways that make them feel healthy and energized to improve their lifestyle.

Mindful eating

Mindful eating stems from mindfulness, defined as an intentional focus on a person’s current thoughts, emotions, and sensations. By eating mindfully, a person can utilize all their senses to fully enjoy the food they’re eating and appreciate how it nourishes their body.

Mindful eating encourages the practice of gratitude as you eat and experience food. By choosing foods that provide nourishment and energy, we become more aware of what our bodies need to feel satisfied. Mindful eating also aims to dissuade judgment around any food choices we make with compassion and understanding.

Food freedom vs. diet culture

Now that you have a general understanding of food freedom, let’s discuss how it stacks up against diet culture.

At its foundation, diet culture values thinness above all else. To achieve a thin body, the message is simple — restrict calories, obsess over food and exercise, stigmatize, and avoid being overweight at all costs.

Nearly 45 million Americans are impacted by diet culture every year; spending money on weight loss products and trying to eat as little as possible to achieve the unrealistic image of what a successful, valuable person looks like.

Food freedom vehemently discourages and discredits diet culture by encouraging people to trust their bodies, promote a positive body image, and learn sustainable eating habits and attitudes.

Embracing gastronomy

Gastronomy seeks to embrace the cultures and foods worldwide and understand how these cuisines positively impact human health and well-being. It strives to understand and experience various cultures’ foods and how they contribute to general nutrition.

As you take steps towards embracing food freedom and guilt-free eating, gastronomy can help you understand the value of any food experience and how it can benefit you physically and mentally.

Food freedom for mental well-being

The dangers and harms of diet culture are no secret, and they take a lot of hard work to undo. Diet culture promotes low self-esteem, anxiety, and depression in its foundational message that you are not worthy or valuable unless you look a certain way.

These beliefs can contribute to mental health conditions, including body dysmorphia, disordered eating, bulimia, anorexia, binge eating, and restrictive food intake disorder. Over 30 million Americans struggle with eating disorders from these unachievable societal expectations.

Developing food freedom beliefs and practices can help break the cycle of emotional and binge eating. As an alternative to dieting or restrictive eating, the food freedom mindset encourages people to eat as they please and to remove food as the most important part of their day.

Food freedom experts believe that as you develop flexible feelings around food, your mental health and general well-being will improve, too.

Practical steps towards food freedom: Making it work in your life

Applying food freedom practice to your daily life can be challenging, but the rewards are worth it. Over time, it is possible to improve your relationship with food, enjoy satisfying foods without guilt, and improve overall mental and physical health.

Here are some actionable steps you can take to make food freedom work in your life:

Practice self-compassion

As we discussed, diet culture is often rooted in our beliefs about self-worth. Unlearning these toxic ideals takes time and effort. Practice self-compassion by reminding yourself that you are worthy, being thin is not a sign of being healthy, and you learn new things about nutrition and food daily.

Follow your body’s cues

Our bodies are effective communicators; we just don’t always listen how we should. Pay attention to any signs of hunger, cravings, and fullness so you can give your body what it needs when it needs it.

Learn to enjoy eating

Learning to enjoy eating may seem silly, but the mindfulness we mentioned earlier is critical in redefining your relationship with food. Many who are working on guilt-free eating like to try new recipes to set themselves up for success with their daily nutrition.

Practical tips include packing a nourishing lunch or eating slowly to savor and fully appreciate each bite.

Add physical activity to your day

Exercise can play a significant role in reshaping your relationship with food. It helps you learn to appreciate your body for all it’s capable of and, in turn, be grateful for the food you consume to nourish your body and create energy for the workouts you enjoy doing.

Achieve Your Health Goals with Evidation

Fostering a healthy relationship with food takes time, especially if you're unlearning harmful ideals from diet culture. Learning to enjoy food without restrictions and shame may be one of the best things you ever do for your mental and physical health.

Whether you have specific goals or are simply trying to build healthier habits for a more sustainable lifestyle, Evidation is here to support you with our powerful health tracking app to become your healthiest, happiest self. Join us today!

What are Lifestyle Factors?

Lifestyle factors--including exercise, stress management, and getting enough sleep--are all key parts of a healthy lifestyle. Improving just a few of the lifestyle choices that influence your health can go a long way in helping you feel your best.

If you're working to become your healthiest self, there's no need to do a total lifestyle overhaul. Implementing small, sustainable changes is the way to go when it comes to creating healthy habits that you'll be able to stick to over time.

Cultural and financial considerations

It's important to consider the cultural practices that are important to you when you're working to develop a healthy lifestyle. For example, if fasting is a part of your religion that’s important to you, you'll want to find a way to incorporate your practice into your healthy lifestyle. If you're a part of a community where certain foods are an important part of spending time together, you'll want to be sure you're able to include these foods in a way that works for your health.

It's also important to consider personal finances when it comes to developing a plan to achieve your health goals. Choosing lifestyle improvement options that are out of your price range likely won't do much to help you get healthy--rather, it will cause stress that can negatively affect all aspects of your health. Many options that can help you develop a healthy lifestyle--including exercise and stress management--can be practiced for free. The goal of improving your lifestyle is to make the most of what you have--if current circumstances are stopping you from focusing on all of the healthy behaviors you want to implement, focus on what you can do--rather than what you can't.

Setting health goals

In order to move forward with your health, it's important to know where you're starting and where you'd like to go. Talking with your healthcare provider about lifestyle factors that promote your good health is a smart step in the right direction. You'll want to be sure you're creating SMART (specific, measurable, achievable, relevant, and time-bound) goals to help you stay on track.

Lifestyle factors to work on

Ready to dig into creating a healthier life? We've got you. Here, we'll take a look at some of the lifestyle factors you can focus on to help you feel your best.

1. Sleeping well

Rest is key when it comes to living healthy. If you're working long hours, taking care of a baby, or otherwise are struggling to get enough sleep, it's important to remember that quality--not just quantity--matters when it comes to getting the shut-eye that you need.

A few tips to help you get the best sleep possible:

• If you can, wake up and go to sleep at the same time each day.
• Create a great environment for sleep by keeping your bedroom cool, clean, and as dark as possible.
• Avoid caffeine after 2 p.m., or earlier if you find that a late morning or early afternoon cup of joe makes it tough for you to go to sleep.

2. Hydration

Staying hydrated can help boost your immune system, fight fatigue, and even boost your mood. The old 8 glasses of water a day rule is a decent hydration goal, but the medical community has a new gold standard: half of your body weight per day in ounces (for example, if you weigh 150 pounds, aim for at least 75 oz. of water per day).

Some tips to help you stay hydrated throughout the day:

• Get started early. Drinking a glass of water as soon as you wake up in the morning can help you shake off sleepiness and rehydrate your body after a night of rest.
• Drink plain water when you can. While flavored waters are fine once in a while, most contain artificial sweeteners that may not be the best for your body.
• Keep your water nearby. Bringing your water bottle in the car, into work, and to appointments can help you keep drinking even when your mind is otherwise occupied.

3. Regular physical exercise

Time to get up and moving--physical exercise is great for both your physical and mental health. There's no need to shell out for a fancy gym membership. Going for a walk at the end of the day, checking out free workout videos online, hiking, and chasing your little ones around outside are all great ways to get your heart rate up without breaking the bank.

A few ways to increase your movement throughout the day:

• Save on gas and get moving by walking instead of driving to run errands whenever you can.
• Get the whole family involved! Scheduling a half hour of fun physical activity after dinner can be a great way to bond with your kids and help everyone improve their health.
• Stay accountable. Reach out to a friend or family member with similar goals and agree to hold each other accountable for hitting daily or weekly movement goals.

4. Prioritize mental health

Your mental and emotional health are just as important as your physical health. While talking to a therapist or other mental health professional can be a great way to get support, there are other options that can help as well.

Some tips to boost your mental health include:

• Get connected in your community. Spending time with others through a club, volunteer opportunity, or religious organization can be a great way to bond with others.
• Meditate. Simply taking five quiet minutes each day to clear your mind can help you take a moment to focus and refresh your brain for the rest of the day.
• Check out affordable mental health support options. Reaching out for support doesn't have to be expensive.

Evidation: Take control of your health

At Evidation, we empower you to use your health data to work toward optimal health. We're proud to partner with you in creating a healthy lifestyle. Download the app today to learn more!

Working to lose weight can feel like trying to figure out your body's secret code to wellness. While there's some guesswork involved when it comes to finding the best way for you to drop some pounds, one thing is clear: you can't out-exercise poor nutrition. When it comes to weight loss, eating well is key. Understanding what to eat--and when to eat--in relation to your workouts is important when it comes to maximizing your weight loss efforts.

Here, we'll take a look at what you need to know when it comes to pre- and post-workout nutrition.

What should I eat before working out to lose weight?

If you're finding yourself searching for terms like "after exercise what to eat for weight loss" or "before workout snack lose weight" it's likely that you're serious about getting fit. What you eat before and after your workouts can help you make the most out of your daily burn.

If you're not going through a strenuous workout, you likely don't need to eat before you exercise. The energy that you burn during a light workout will contribute to your overall burn--and will not need to be replaced with additional food.

If you want to eat before you work out because you're feeling peckish or are about to do intense exercise, you'll want to choose real, unprocessed foods to help you get the most out of your physical activity. You may find that you get your best workout when you stay away from fat-heavy foods prior to your workout.

If you decide to eat before your workout, you'll want to stick with something that combines a protein with a carbohydrate. Solid pre-workout meals and snacks can include:

• Low-fat plain yogurt and fruit
• Crackers with peanut butter
• Cooked vegetables and lean protein
• Half of a sandwich with meat and cheese

You'll want to pay attention to how your pre-workout food affects your body. If you feel fantastic after eating a certain pre-workout meal, be sure to make note, so you can incorporate it into your routine.

When should I eat after a workout to lose weight?

Spending time searching for "when should I eat for weight loss" or "what should I eat before working out to lose weight"?

Unless you're performing very high-intensity exercise (intense weight lifting, high intensity interval training, high intensity competitive sports, high level endurance training), you don't need to eat immediately after you're done working out. Sticking to your standard schedule of eating is usually sufficient for refueling your muscles after exercising when you're working to lose weight.

If you're working out intensely, are interested in building muscle, or are working out for more than an hour, it's smart to consume a meal within the hour following your workout.

If you need a meal after you work out, you'll want to focus on real foods that provide a balance of fat, protein, and carbohydrates.

Some great post-workout meal choices include:

• Vegetables and hummus topped with a splash of olive oil
• Grilled chicken with vegetables and rice
• Grilled or pan-roasted fish with a sweet potato
• Veggie-loaded tacos made with fish or lean beef

If you're not eating immediately after your workout, you'll still want to be sure to focus on natural, unprocessed, balanced meals to fuel your weight loss.

Balancing your calorie intake

As you lose weight, gain muscle, and become more active, you may find that you need more or fewer calories in order to continue on your health journey. You may also find that your eating schedule needs to change--for example, you may need a larger breakfast if you're completing intense workouts in the morning.

Generally, if you're working out for less than an hour and want to lose (rather than gain or maintain) weight, you won't need to take in additional calories. If you're working out for more than 60 minutes, your body may need additional calories in order to keep your energy levels high and your nutrition balanced.

A word of caution when it comes to refueling after a tough workout: you'll want to keep an eye on total calories, not just macronutrient (protein, fat, and carbohydrate) levels. Some high-protein options (like protein bars) pack a hefty amount of calories, which may derail your weight loss efforts.

Tracking your food intake can help you understand what's working and what's not when it comes to your weight loss. Keeping an eye on general trends (rather than day to day losses and gains) can give you insight into whether your caloric intake is supporting your weight loss goal.

Listening to your body

It's important to listen to your body when working to lose weight. Your caloric needs can change based on a number of factors, and it's important to pay attention to your body's natural signals.

If you find that you're feeling faint during your workout, or you're feeling weak, you'll want to beef up your pre-workout meal or snack. You may also find that you feel sluggish or weighed down by your pre-workout meal or snack, which may mean you want to downsize your intake (or skip eating before your workout altogether).

If you find that you're especially hungry following your workout, it's ok to boost your post-workout meal. If you're finding that you're not losing weight at the rate that you'd like, it can also be helpful to change the composition of your post-workout intake. Loading up on veggies, ensuring that you're properly hydrated, and increasing your protein intake can all help you feel satiated after a workout.

The bottom line: your body knows what it needs to fuel up. As you continue your weight loss journey, you'll begin to notice when you're truly hungry (as opposed to craving foods that don't fuel your body). Pay attention to how your food choices affect your workout and recovery, and remember that adjustments to your nutrition plan are often necessary as your body composition changes.

Take control of your health by downloading the Evidation app today

When it comes to improving your health, understanding your body is key. Evidation allows you to put your health data to good use, providing insight on how you can change your lifestyle to lose weight, manage health conditions, and more. Download the Evidation app today to get started.

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