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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If you’re looking for better health, one of the first places to look is in your eating habits. Yet learning how to break bad eating habits isn’t always easy. These deeply ingrained patterns can be difficult to break.

You can make changes if you put your mind to it, and tools like Evidation can make it easier. Here’s a closer look at common eating patterns people have and what you can do to find success in changing them. With these strategies, you can learn how to change eating habits permanently.

Evaluate your existing eating patterns

Before changing your eating habits, you should know your current eating patterns. Take a few days to evaluate when and what you eat. Pay attention to:

• What makes you want to eat?
• Do you feel hungry, or are you eating for another reason?
• How quickly do you eat?
• Do you enjoy your food when you eat?
• What times of day do you feel like eating most often?

A great way to evaluate these eating habits is with a food diary. Keep one for a few days, then use it to evaluate. Consider not just journaling what you eat, but also what’s going on around you when you choose to eat.

Examples of eating habits that harm

As you evaluate your eating habits, you’re going to notice patterns. Some of these may be healthy, and some may be harmful. You’ll want to identify the harmful eating habits so you can make appropriate changes.

Here are some examples of harmful eating habits according to the CDC:

Eating too fast

It takes time for your stomach to signal to your brain that you’re full when you’ve eaten enough. If you eat too fast, you might overeat. The common rule of thumb is it takes about 20 minutes for your brain to get the signal that you’re full.

Eating because it’s “time to eat”

Many people eat because it’s time to eat, not because they're hungry. This could cause you to eat food you don’t actually need. While it’s good to plan a tentative eating schedule, if you’re not actually hungry, consider waiting until later.

Cleaning your plate

You don't have to eat everything that’s on your plate. Remember, food’s wasted whether it turns into fat in your body or goes in the garbage in your kitchen.

Skipping meals

Skipping meals can actually cause you to overeat when it’s time to eat. If you reach a mealtime and don’t have time to sit down for a full meal, consider a healthy snack instead, especially if you’re hungry.

Snacking at night

Do you find yourself going to the fridge to see what’s there every single night? Take inventory of what’s going on when you do. Are you hungry or just bored? Are you stressed or truly in need of nourishment? Not only is this usually food you don’t need, but many studies have shown that nighttime snacking leads to weight gain.  

Eating dessert with every meal

There’s nothing wrong with dessert in moderation, but if you’re in the habit of rewarding yourself with dessert every time you eat, or every single day, you might notice some health concerns. Too much desert increases your risk of weight gain, diabetes, and heart disease. Enjoy it occasionally, but consider training yourself so you don’t have to have it every day.

Look over your list of patterns, and highlight any of these unhealthy eating habits that you regularly employ. This will give you a good starting point to change.

Relearn Healthy Eating Habits

Now that you’ve got an idea of what you’re doing that may not be helping your health goals, you’re ready to start making some changes. Changing bad eating habits isn’t a fast process, but it’s one worth taking on. Here are some tips to help you relearn healthy eating habits.

1. Start the day right

A healthy, nutrient-rich breakfast can set the stage for healthy eating throughout the day. It may also reduce your cravings for less healthy foods. Aim for protein and produce with some whole grains. Check out these easy and healthy breakfast ideas to get you started.

2. Eat when you’re hungry

Start learning to eat when you feel real hunger. Eat slowly, and stop when you feel full.

3. Take smaller portions

Some of us are used to heaping our plates with food. This, combined with the desire to clear our plates, makes us prone to over-eating. Reduce this temptation by reducing your portion size by about 20%. If you feel full, then you’ve found the right amount to eat.

4. Eat mindfully

Learn to eat with your mind as well as your mouth. Think about the foods you’re putting in your body. Look at ingredient lists for healthy, whole-food ingredients. The more mindful you become about what you’re eating, the healthier your choices will likely become.

5. Make healthy swaps

Do you like to have a snack after school or work? Consider swapping out the crackers or chips with a piece of fruit or a veggie plate. These small swaps will add up to big changes over time, and you’re less likely to feel deprived when you’re eating at times you normally eat.

6. Up your water intake

Drinking enough water may actually reduce food cravings and help you feel full faster. Swap other drinks for water, and ensure you’re getting enough water for your body size every day to improve your overall eating choices and health.

7. Eat (the right) carbs

Carbs get a bad reputation among health enthusiasts, but they aren’t necessarily all bad. Complex carbs, such as whole grains, beans, and vegetables, may actually help with your healthy eating goals. Simple carbs, which are sugary and refined foods, are less healthy. The key is to balance your intake of protein, carbs, and fat and choose complex over simple carbs.

8. Plan for health

One of the easiest ways to go back to your unhealthy eating habits is to fail to plan. Make a meal plan, and cook ahead if it will help you eat healthy meals. Be specific when you plan so you will know what you’re trying to achieve.

Use technology to help with changing your eating habits

Another way to improve your eating habits is with the help of technology. You can use apps to track your food and water intake. Then, use a fitness tracker to see how many calories you burn through movement.

This combination will help you take more control over your eating habits. Evidation connects with several apps and tracking devices to put all of your health information in one place. By using tools like these, you can have a clear picture of what you're doing, what’s working, and where you could improve.

Keep track of your health - download the app today!

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Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Click, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

Tory McBroom, Chief Editor at Yoga Answered, recommends trying yoga. “It’s a mind-and-body exercise that promotes physical and mental wellness. While poses keep your body fit and flexible, breathing with meditation calms your mind.” 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

It seems there are baked goods everywhere this time of year. At the office, at school, at family gatherings, in shop windows. 

These tasty treats are hard to resist, even for the most disciplined healthy eaters. It is the holiday season, after all!

But for those with wheat allergies, celiac disease, gluten sensitivity, or other dietary restrictions - there’s often little opportunity for such indulgence. Which can lead to feeling isolated or left out  of holiday traditions. 

That’s why the week before Christmas is recognized as gluten-free baking week!

Luckily, these days it’s easy to find good gluten free flours in just about any grocery store. 

But who has the time to go looking for recipes this time of year?

That’s why we put together this list of our favorite gluten free cookie recipes - plus a bonus recipe from one of our Evidation team members! Try them out and let us know on Facebook or Instagram how you liked them!

Gluten Free Cookie Recipes

1. Almond Flour Snickerdoodles
2. Gluten Free White Chocolate Macadamia Cookies
3. Healthy Oatmeal Chocolate Chip Cookies 

         ***If you have a gluten sensitivity or celiac disease, be sure to use gluten free oats!

4. Vegan Pumpkin Spice Rolled Cookies

           ***Be sure to use the gluten free flour option in this one!

5. Chewy Gluten Free Chocolate Chip Cookies
6. Gluten Free Sugar Cookies
7. Gluten Free Molasses Ginger Cookies
8. Gluten Free Peanut Butter Cookies
9. Gluten Free Tahini Cookies
10. Gluten Free Vegan Lemon & Poppy Seed Cookies

Paleo Chocolate Chip Cookies: 

Ingredients:

1 cup almond flour (finely ground) OR

***for nut allergy - 1 cup rice flour, or 1 cup oats, or 1/2 cup coconut flour + 1/2 cup sunflower seed flour

1/4 cup cassava cauliflower blend from trader joes

1/2 cup coconut sugar or maple syrup 

1 tbsp vanilla extract 

A pinch of salt 

1 tsp baking soda 

1/4 cup-1/2 cup mini chocolate chips to taste 

1 egg 

4 tbsp of coconut oil or butter/ghee. 

Bake for 12-15 minutes at 325F