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Small changes for weight loss: lifestyle, habits, and diet
Explore how small changes for weight loss, including boosting protein in your diet, getting plenty of sleep, and staying hydrated can help with weight loss.
Losing weight isn't just about dieting or hitting the gym every day — it's about building healthy habits that you can stick with over time. Small changes in what you eat, how you move, how much you sleep, and even how you manage stress can make a big difference in helping you hit your weight loss goals.
Here, we'll go over key habits that support healthy weight loss, like increasing the amount of protein in your diet, incorporating mindful movement, controlling portions, and more. We'll also show you how Evidation can help you track your progress and reach your goals, one healthy decision at a time.
Incorporating protein-rich meals
Protein is one of the most important nutrients when you're trying to lose weight. It helps build muscles, keeps you feeling fuller for longer, and can even help burn more calories during digestion. Including more protein-rich foods in your meals is a simple way to support your weight loss goals.
Try adding chicken, fish, beans, tofu, Greek yogurt, or lean beef to your meals. For example, a breakfast of scrambled eggs with a side of fruit can help keep you satisfied in the morning, while a grilled chicken salad or a veggie wrap with hummus can help to keep you feeling full after lunch. At dinner, choose lean meats and vegetables, or hearty vegetarian dishes loaded with chickpeas, lentils, and other protein-heavy choices.
Protein helps to reduce your cravings and can support healthy energy levels. When you feel full and satisfied, you're less likely to snack on high-sugar or high-fat foods, which can help you continue to make progress toward your weight loss goals.
Tracking your food and practicing mindful eating
Paying attention to what you eat — and how you eat — can make a big difference. Tracking meals and practicing mindful eating helps you understand your habits and make better choices.
There are many food tracking apps, like MyFitnessPal, that can help you become more aware of your eating habits. If you prefer to go old-school, a pen and a notebook can also help you begin to understand your eating. You might be surprised at your portions, or how often you reach for snacks out of boredom or in times of stress. Tracking helps you notice patterns, like emotional eating or skipping meals.
Mindful eating meals slowing down and fully focusing on your food. Avoid eating in front of the TV or while scrolling on your phone. Instead, take small bites, chew slowly, and enjoy the flavors. Mindful eating can take some practice, but over time, it can help you feel full with less food.
Hydration: Water's role in metabolism and hunger cues
Water plays a major role in weight loss. Drinking plenty of water can boost your metabolism, support healthy digestion, and can even stop you from eating when you're not actually hungry. Staying hydrated can also help to reduce cravings for sugary drinks and snacks.
Aim to drink at least 64 ounces of water per day. You'll need more if it's especially hot outside, or if you're engaging in strenuous exercise. Carrying a reusable water bottle can help you sip throughout the day. You can also get hydration from fruits like watermelon, cucumbers, and oranges. While sports drinks are often advertised as an important part of the hydration equation, most people don't need them. They typically add sugar and/or artificial sweeteners and calories, and aren't necessary unless you're working out for more than an hour and/or are in extremely hot weather.
Optimizing sleep patterns
Getting enough quality sleep is often overlooked when it comes to weight loss, but it's just as important as diet and exercise. Poor sleep affects your hunger hormones, which can make you crave more food — especially sugary or fatty foods. When you're tired, you might also feel too drained to make healthy choices or exercise. People who sleep less tend to eat and weigh more.
Aim to get at least 7–9 hours of sleep each night. Set a regular bedtime and wake-up time, even on weekends. Turn off screens an hour before bed and create a relaxing routine, like reading or stretching. A dark, quiet room helps your brain and body understand that it's time to rest.
Effective portion control techniques
Eating healthy foods is great for weight loss, but eating too much of them can still lead to weight gain. Portion control is key to managing calories without feeling deprived.
One helpful trick is using smaller plates and bowls — this makes your portions look bigger and can trick your brain into feeling satisfied with less. You can also divide your plate into sections: half for vegetables, one-quarter for protein, and one-quarter for whole grains or starchy foods.
Plating your food in general is helpful for weight loss — eating straight from the bag or container can make it hard for your brain to know when it's time to stop eating. Read serving size labels to learn what a healthy portion looks like, and be sure to accurately track the number of servings you have in your nutrition tracking app or notebook.
Integrating physical activity into daily routines
You're busy, and thankfully, you don't have to spend hours at the gym to get fit. Just adding more movement to your day can help you burn calories, build muscle, and boost your mood.
Try walking or biking instead of driving short distances. Take the stairs instead of the elevator when you can, and park further away from your destination to get some extra steps in throughout the day. Dancing around the house, doing yard work, and playing with your kids or pets can all count as exercise.
Managing stress to prevent emotional eating
Stress affects your mind and body — and your eating habits. When you're stressed, your body releases hormones that can increase hunger. You may notice that you experience cravings for sweets and carbs during times of stress. Emotional eating occurs when you eat to feel better, rather than because you're hungry. It's common, but it can lead to weight gain.
To prevent emotional eating, find healthy ways to manage stress. Try deep breathing, journaling, yoga, or talking to a friend. Spend time doing things you enjoy, like hobbies, crafts, or being outside. Ask yourself if you're truly hungry when you feel like eating during times of boredom or sadness. Sometimes, a walk or a quick meditation session can be a better choice than a snack when you're not actually hungry.
How Evidation can help you achieve your weight loss goals
At Evidation, we're here to help you take charge of your health. When you download the app, you'll be prompted to share the health data that you're already tracking, such as your nutrition tracking or data from your wearable fitness tracker. We'll use the information you share to find patterns and connections, all while offering you content-based insights that can help you take the next step in your weight loss journey. Click here to learn more about Evidation and get started today.
It’s National Hispanic & LatinX Heritage Month
Originally enacted by President Lyndon B. Johnson in 1968, the annual celebration was originally only a week long. In 1988, President Ronald Reagan signed the bill that extended it to a month-long celebration from September 15 — October 15 every year.
What is Hispanic & LatinX Heritage Month
“Hispanic Heritage Month celebrates the history and countless contributions that Latinos have made to the nation over the years. This month we also honor the cultural richness of Hispanics, who come from Mexico, Central America, South America and the Caribbean.” — National Hispanic Council On Aging (NHCOA),
Originally enacted by President Lyndon B. Johnson in 1968, the annual celebration was originally only a week long. In 1988, President Ronald Reagan signed the bill that extended it to a month-long celebration from September 15 — October 15 every year.
Today, Hispanic Heritage month is celebrated nationwide as a way to honor the contributions made by Hispanic Americans.
It’s common to see displays of art, music, literature, poetry, food, clothing, and other cultural expressions as well as recognition of those who have contributed to the fields of science, business, and politics.
Why is Hispanic Heritage Month celebrated over two different months?
Most heritage months begin on the first and end on the last day of the month. So, why is Hispanic Heritage Month different?
September 15th is the day that several Hispanic nations gained independence from Spain. These nations include Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua.
When President Johnson originally established Hispanic Heritage Week, it began every year on September 15th as a way to honor this date. The week also included the anniversaries of the dates Mexico, Chile, and Belize each gained independence.
When the celebration was expanded to a month, it made sense to continue to honor these important dates.
Who celebrates Hispanic & Latin X Heritage Month and why?
Hispanic Heritage Month is celebrated by all Americans as a way of recognizing and honoring the unique cultural contributions of the many Hispanic individuals and groups within the US.
According to the US Census Bureau, the month-long period was set aside to,
“celebrate the culture and traditions of those who trace their roots to Spain, Mexico and the Spanish-speaking nations of Central America, South America and the Caribbean.”
2021 Hispanic Heritage Month Theme
Every year The National Council of Hispanic Employment Program Managers (NCHEPM) chooses the theme and the poster that will represent Hispanic Heritage Month.
This year’s theme — “ESPERANZA: A CELEBRATION OF HISPANIC HERITAGE AND HOPE”
Here are the posters for this year! Click here to learn more about the artists
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Breadless Eggs Benedict
Eggs Benedict is my favorite breakfast…unfortunately, it can be heavy, fatty, and high in calories. This one gluten free, low carb, packed with fresh veggies and protein, and it fills my need for a good bene!
The Story
It’s Better Breakfast Month!
Eggs Benedict is my favorite breakfast…unfortunately, it can be heavy, fatty, and high in calories. So, of course I had to come up with a healthier version. This one gluten free, low carb, packed with fresh veggies and protein, and it fills my need for a good bene!
Inspired by a true California Benedict, this recipe uses fresh sliced tomatoes in place of the bread and is loaded with fresh spinach and a nice portion of avocado — which is a great source of healthy fat.
I love to make this for special occasions like Mother’s day or Easter breakfast, but it’s also fun for a Sunday brunch with a friend.
Ingredients:
4 Servings:
For the eggs benedict:
4 eggs
2 large tomatoes
1 avocado
1 pound fresh spinach
Salt and pepper to taste
For the hollandaise sauce:
4 egg yolks (in addition to the eggs above)
1 tablespoon fresh squeezed lemon juice
2 tablespoons melted unsalted grass-fed butter
½ cup low-fat plain Greek yogurt
Pinch of cayenne pepper
Directions:
Sauce:
- Whisk egg yolks and lemon juice together in a small bowl until the mixture has thickened and doubled in volume (emulsified).
- Place the bowl over a saucepan of simmering water (you can use a double boiler, if you have one) and whisk quickly until warm. Be careful not to let the eggs get too hot or they will scramble.
- Slowly whisk in melted butter. It should be melted but not hot or the eggs will scramble.
- Remove from heat
- Whisk in greek yogurt and cayenne
- Set aside in a warm place until you are ready to use — be careful not to leave it on the stove as it will break if it gets too hot.
Eggs:
- Bring a sauce pan full of water to a boil. Add a splash of white vinegar. This will help keep the egg together.
- While water is heating, slice tomatoes and avocados and season with salt and pepper.
- Plate a slice or two of the tomatoes on each plate to use as the “bread” and add sliced avocado on top.
- Heat a non-stick skillet. Add spinach and toss until just wilted.
- Divide spinach into four portions and pile on top of each tomato avocado base. Set aside in a warmed oven. Oven should not be on, but just warmed to about 100 degrees to keep plates warm while you cook the eggs.
- Once water in sauce pan is simmering nicely, add eggs one at a time and poach until white is cooked but yoke is runny. About 2–3 minutes.
- Remove with a slotted spoon and set on a plate with a paper towel.
- Continue until all 4 eggs are cooked.
- Pull plates from the oven and add 1 egg to each stack.
- Top with hollandaise sauce and enjoy! Serve with Fresh berries or other fruit.
Modifications:
If the thought of making homemade hollandaise is terrifying (or too much work) you can easily substitute a premade or packaged version. Just be sure to carefully review the ingredients (especially the sodium level!). You can also get creative with the veggies, sometimes I make breadless crab cakes for the base!
Tips:
You can also poach your eggs in a skillet or frying pan if you prefer a flatter poached egg.
If you’ve never poached eggs before, find a good video to help you master the technique. It can be tricky, but seeing it done makes it a lot easier!
It’s best to crack each egg into a small bowl before pouring into the saucepan, that way you can get it in quickly and all at once.
Suicide Prevention Awareness Month
Every September individuals, communities, advocates, and organizations work to raise awareness and prevent suicide.
#SPM21 #BeThere #BeThe1To
“We can all help prevent suicide.”
Every September individuals, communities, advocates, and organizations work to raise awareness and prevent suicide. Suicide Prevention Awareness Month, National Suicide Prevention Awareness Week, and World Suicide Prevention Day all take place during September.
This years’ mission — change the conversation from suicide to suicide prevention.
Now, more than ever, people recognize the need to make suicide prevention a priority and are even ready to talk about their own mental health more openly. According to a 2020 national poll, the results
“underscore the importance of equipping all Americans with the tools and resources needed to feel empowered to have conversations about mental health and suicide prevention, and to take steps to care for their own mental health.”
What can you do to help?
As one of the leading causes of death, suicide affects everyone. And many of us struggle to know how we can help or feel like there is nothing we can do when someone we know is struggling.
But each of us can make a difference.
And there are so many resources and tools available to help.
With changes in the way we think and talk about mental health and suicide prevention, more and more people are sharing their experiences and reaching out. The pandemic and the toll it has taken on individuals has highlighted the need for resources and support. Especially for individuals who are most at risk.
This year, several advocacy groups and organizations have partnered to spread the message. Their goal is to raise awareness and help each of us learn how to find support or support someone who is struggling.
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Resources
Asking for support if you are struggling is difficult. And supporting someone who is struggling can be just as hard.
If you or someone you know is struggling with thoughts of suicide, please reach out. Below is a list of resources for anyone thinking about suicide or struggling with mental health.
Resources
National Suicide Prevention Lifeline
1–800–273-TALK (8255)
Lifeline for Attempt Survivors
Lifeline for Disaster Survivors
National Alliance on Mental Health
Stories of Hope and Recovery: A Video Guide for Suicide Attempt Survivors | SAMHSA
Suicide Safe Mobile App | SAMHSA
The Trevor Project or Call 1–866–488–7386 or online instant messaging
SAGE LGBT Elder Hotline or Call 1–877–360-LGBT (5428)
Trans Lifeline or call 1–877–565–8860 (US) 1–877–330–6366 (Canada)
Suicide Prevention and Care, Indian Health Service
Alaska Native Tribal Health Consortium
Resources for Veterans
Veteran Crisis Line Call 1–800–273–8255 and Press 1
VA Mental Health Suicide Prevention
Resources for Youth
#chatsafe: A Young Person’s Guide for Communicating Safely Online About Suicide (PDF | 6.7 MB)
Resources for Supporting Others
Help a Friend in Need: A Facebook and Instagram Guide (PDF | 524 KB)
https://www.wernative.org/articles/when-your-friend-is-talking-about-suicide
Preliminary Results from our Third COVID-19 Vaccination Perceptions and Behaviors Survey
COVID-19 continues to occupy our minds and affect our everyday lives. As vaccinations rolled out, questions emerged around what new directions the virus would take
COVID-19 continues to occupy our minds and affect our everyday lives. As vaccinations rolled out, questions emerged around what new directions the virus would take. For our third survey on COVID-19 Vaccination Perceptions and Behaviors (“Survey 3”), which was open between April and June 2021, we wanted to understand how people’s feelings and behaviors evolved as vaccination efforts continued in our communities.
We learned what percentage of members had gotten at least one vaccine, when they decided to get vaccinated, and what activities they felt comfortable resuming. The data also show interesting shifts in behaviors and mindsets compared to our previous surveys, and we’re excited to dive into some of the details with you below!
For an overview of the study objectives, methods, and results from the first perceptions and behaviors survey, please see our original blog post here. You can find the preliminary results from our second perceptions and behaviors survey here.
Background
74,740 people (“participants”) completed Survey 3. The average age of participants was 39.1, which is slightly higher than the previous surveys. Most participants identified as female (80.7%) and identified as white (79.6%).
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Vaccination Perceptions and Behaviors
The main focus for this survey was to examine people’s beliefs and preferences around COVID-19 vaccination now that access to the vaccine is more widespread.
72.6% of Survey 3 participants reported having received at least one COVID-19 vaccine.
This percentage represents a substantial increase compared to our last survey, in which only 11.4% of participants had received a vaccine. We expected to see an increase since more people were eligible for vaccination during Survey 3 than in Survey 2 (which launched in January 2021), but were surprised by the magnitude: for comparison, only about 63% of the US adult population had received at least one vaccine when the survey closed (see here for the CDC’s summary of COVID and US vaccination in early June).
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A majority of vaccinated participants received the Pfizer vaccine (53.8%), followed by Moderna (39.2%) and Johnson & Johnson (6.7%).
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Most vaccinated participants were eager to get the vaccine as soon as they became eligible. (63.3%).
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For many people, increasing access to COVID-19 vaccination was accompanied by a return to certain activities that had been put on hold. Between April and June, 47% of vaccinated participants started attending indoor events with others who are vaccinated, and 43.9% began eating in restaurants again. Meanwhile, 15.9% of participants reported that they had not yet resumed any activities.
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Changing Trends Over Time
We were happy to see a number of positive trends when we looked at evolving perceptions throughout the three surveys we’ve completed in the series so far. For example, Survey 3 participants tended to report lower hesitancy about COVID-19 vaccines compared to previous surveys.
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This decrease in hesitancy may be due to an increase in information: Survey 3 participants reported feeling even more informed about the vaccines than previous survey participants. 68.9% of people reported feeling “informed” or “very informed”, compared with 53.3% in Survey 2 and 27.1% in Survey 1.
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Participants also reported being increasingly likely to get their children vaccinated when they could. 37.2% of participants reported that they would vaccinate their children when they were able to, compared to 26.9% in Survey 2 and 19.2% in Survey 1.
We look forward to exploring more about decisions to vaccinate children in our next Perceptions and Behaviors survey.
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Next Steps
To understand how people’s perceptions and behaviors related to COVID-19 vaccination have continued to evolve as variants spread and vaccines became available to children, we will soon send an additional survey on Evidation Members’ perceptions and behaviors. Stay tuned for more!
If you’d like to get vaccinated, see this CDC page with resources to find appointments near you.
Grilled Peaches and Pork Chops
This light summer meal is perfect for an easy weekday meal or serving to company,
It’s National Peach Month!
That means there are tons of recipes out there using peaches, so why one more?
Easy.
This one is different. Why? Because as you may have noticed from the title, it’s a savory dish. And it’s super easy to make, doesn’t heat up the house, and it’s healthy!
Perfect for an easy weekday meal or serving to company, it’s one of my favorite summer dishes!
The peaches give it a slight sweetness, but balanced with the pork chops and onions, it’s a truly satisfying meal.
It’s also naturally gluten-free and paleo. And if you watch how many of the peaches you eat, fits well into a keto meal plan as well.
I like to make this when I have friends over for a quick, easy BBQ because total prep and cooking time is about half an hour. I usually serve it with a light salad.
Ingredients
- Bone-in thin-cut pork chops (you really want the thin, fattier cuts for this so they’ll cook quickly and avoid drying out!) I use rib chops.
- Peaches (They should still be firm, not quite ripe is best!)
- Red onion
- Other vegetables as desired for grilling (I like summer squash with this recipe)
- Olive Oil
- Salt
- Pepper
- Garlic powder
- Onion powder
Directions
- Season the pork chops with salt, pepper, garlic powder, and onion powder to taste then drizzle with olive oil and let sit to marinade.
- Slice peaches and onions (and other vegetables) in ¼ inch thick slices (same way you would cut onion or tomato for a hamburger!)
- Spread peaches and veggies out in a single layer on a tray or sheet pan, then season with salt and pepper and drizzle with olive oil.
- Make sure your grill is nice and hot (I prefer a hot grill 450–500 degrees)
- Grill pork chops until desired temp (I prefer medium for pork)
- Grill peaches and onions (and any other veggies) until tender and caramelized
- Serve immediately!
Modifications
You can always substitute nectarines if you don’t have peaches. White onions or green onions work just as well as the red! You can also leave out the garlic and/or onion powder if you don’t eat those foods, really the pork is tasty enough without it!
Tips
Don’t overcook the pork! These cuts can dry out quickly, so be sure to keep a close eye on them.
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Can Pain Really Affect Your Mood?
Over 20% of adults in the US are living with chronic pain. Chronic pain is linked to high medical costs, opioid use, missed work, and decreased quality of life.
Pain is something we all experience from time to time, but for some people it’s a daily occurrence.
And the toll is not just physical, individuals with chronic pain suffer a variety of mental health effects as well.
According to the CDC, chronic pain is one of the most common reasons adults seek medical care.
In 2016, they estimated that over 20% of adults in the US were living with chronic pain. And, since chronic pain is linked to high medical costs, opioid use, missed work, and decreased quality of life — it can take a huge toll on mental health.
Pain and Mental Health
Long-term or chronic pain can be physically debilitating and significantly alter quality of life. But the mental health effects are just as serious, and often overlooked.
To find out how much impact pain has on mood, we launched a study in 2018 to look at real-life effects in people with chronic pain. In this year-long study, we sent out surveys every 3-months asking about pain, mental health, and how much each person’s pain interfered with activities of daily life.
For the study to be valid, we had to ask individuals with chronic pain and those without the same questions.
As expected, those who identified as having chronic pain had higher pain levels over time than the group of participants without chronic pain.
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Individuals with chronic pain also reported higher levels of anxiety and depression.
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And, the people who said that their pain interfered with their quality of life, activities, and relationships, also had more depression and anxiety symptoms.
What does that mean?
Well, it tells us that physical pain and the effects of this pain on our lives may have real impact on our mental health as well.
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What can we take away from this? Chronic pain is a major challenge for many. And the challenges that people with chronic pain face may have a big impact on their physical and mental health.
By understanding how chronic pain interferes with daily living, we can work to help those living with it improve their mental health and live happier lives.
Are you on Track to Meet your 2021 Goals?
Tips for reaching your 2021 goals
Can you believe we’re halfway through 2021?
That means it’s time to check in with ourselves and think about how close we are to reaching our goals.
Every year, millions of Americans celebrate the new year by making a resolution. Some focus on health, others relationships, finances, or personal growth.
Whatever resolution you make, the idea is to work on some aspect in your life you want to improve!
Setting and reaching goals in empowering.
But often we struggle to meet these types of goals. This can lead to disappointment and feelings of failure. But, the progress is what’s important — not just the result!
No matter how behind you may feel on reaching your goals, it’s not too late to start now! And if you’ve already made progress, staying motivated is a sure way to finish strong.
So, we’d like to share a few ideas to help you on your journey!
5 Tips for Reaching your 2021 Goals
- Focus on what you have accomplished this year! One of the best ways to stay motivated is to focus on what we have accomplished instead of what we have left to do.
- Change up your routine! Routines are how a lot of us get through the day, but this can lead to repeating the same bad habits over and over. Switching things up can be a great way to find new opportunities to meet your goals.
- Take time to recharge! Stress and daily life can sometimes leave us drained. Taking time to recharge — whether that means taking time off work, spending more time with family, or getting outside for some fresh air — is like hitting the reset button. Rather than being time wasted, this is time well spent!
- Create a plan! Having a plan for how to achieve your goals makes it a lot easier to start taking steps in the right direction.
- Be understanding! Setting goals is important to our growth. And being able to reach them is great. But sometimes, we just don’t get there. That’s okay! The best way to move forward is to be understanding of your own struggles and forgive yourself for not reaching your goals. That way instead of seeing these instances as a failure, they become an opportunity for learning more about ourselves. And that always leads to growth!
After all, as the author Stephen McCranie says,
“The master has failed more times than the beginner has even tried!”
How Important are Eye Exams Really?
More and more people are skipping their annual eye exams despite knowing the importance of them. Learn how to keep your eyes healthy.
They say the eyes are the windows to the soul.
They’re also how many of us observe the world around us.
So keeping them healthy is super important!
4 Tips for Keeping your Eyes Healthy
- Protect your eyes from sun damage! UV light can damage your eyes. Be sure to wear sunglasses with UV protection and wear a hat if you’re going to be out in the sun for a while.
- Step away from the screen! Too much screen time can have lasting effects on your eyes. Take breaks and use blue light filters if you can.
- Eat healthy! Proper nutrients and healthy fats like Omega-3 are great for your eye health. Eating a balanced diet rich in these foods is an easy way to help maintain eye health.
- Stay up-to-date on regular eye exams! Eye exams are just as important as other health screening routines, so be sure to get your eyes checked by an optometrist or ophthalmologist every year.
Want to learn more about what you can do to keep your eyes healthy? Click here for tips for the National Eye Institute.
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3 Reasons Regular Eye Exams are Important
- Early diagnosis! Eye Exams can detect some major eye health issues like glaucoma or cataracts before you have symptoms. And early diagnosis can make a huge difference in treatment options.
- Better performance at work or school! Even minor vision issues can significantly impact how well you do at work or school. And for children, the effects are drastic. Vision problems can have long-term effects on education if not caught early.
- Detect other health issues! Eye exams can help detect and monitor other health issues like diabetes and thyroid disease — just another reason eye exams are crucial to maintaining good health.
Eye Exam Statistics
According to a 2018 study conducted by VSP Vision Care and YouGov, more and more people are skipping their annual eye exams despite knowing the importance of them!
By the numbers: The importance of eye exams
8 in 10 people (84 percent) rate vision as the most important sense, and nearly everyone (97 percent) agrees that having healthy eyes is important, but only half of people get annual eye exams.
Virtually no one (1 percent) knows that signs of serious diseases and conditions like high blood pressure, autoimmune disorders, thyroid diseases, and certain types of cancers can be detected through an eye exam.
6 in 10 (61 percent) people worry about diabetes impacting their family’s health, but only 4 percent know that eye doctors can detect signs of diabetes through an eye exam.
More than two-thirds of parents worry about their children’s eye health more than their own, but only 12 percent of parents know children should receive their first eye exam at six months old.
After learning about the importance of annual eye exams, 9 in 10 (90 percent) survey respondents agree on the importance of annual eye exams.
How do Evidation Members Compare?
We asked our Evidation Members if they’d had an eye exam this year. What did they say?
Well, out of the 17,496 people who responded, Over 10,000 said yes — that’s over 57%!
So, while the majority of respondents have, it’s a small majority. Which means it’s important for us to share posts like this to help remind everyone — if you haven’t had your exam this year, schedule one now.
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Texas Caviar
Texas Caviar. This light, tasty recipe comes from one of our team members and is a southern summer fave!
Texas Caviar
Summer is here, and it’s a HOT one!
Record temperatures across many parts of the country have made cooking difficult. And eating out regularly can make it hard to maintain healthy habits.
So we decided this month’s recipe should be a cold one!
This “caviar” is naturally vegan, gluten-free, and packed with protein. So it fits well into many diet plans, and it can be easily modified.
And the best part, no cooking!
This is a quick, easy, healthy dish. Great as a salad or side dish. Paired with some grilled meat or fish (or more veggies if you’re vegan or vegetarian!), you can have a complete meal and avoid heating up the house.
The Story:
This recipe (and story!) comes from another Evidation team member!
“This is a recipe passed to me from my mom and is very common in the Southeastern United States. We often tailgate for football games and this is always a dish that’s on the table and a crowd favorite. It’s fresh and healthy, but also filling because of all of the protein in the beans. Served best cold and with tortilla chips and shared with friends (it makes a lot!).” — Jen L., Evidation
Ingredients:
SALAD:
1 15 ounce can black-eyed peas rinsed and drained
1 15 ounce can black beans, rinsed and drained
1 15 ounce can sweet corn rinsed and drained
1/2 red bell pepper, finely diced
1/2 green bell pepper, finely diced
1/2 a red onion, diced
2 cups grape tomatoes, halved (or cherry tomatoes or 2 Roma tomatoes)
2 ripe avocados, diced
⅓ cup Cilantro (or parsley), finely chopped
DRESSING:
1/4 cup olive oil
1/4 cup fresh-squeezed lime juice
2 tablespoons chopped cilantro
2 cloves garlic, crushed
1 teaspoon brown sugar
3/4 teaspoon red chili flakes, adjust to your preference of spice
1/2 teaspoon ground cumin
1 teaspoon salt
TO SERVE:
Veggie sticks, Tortilla chips, etc.
Directions:
- Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
- Whisk dressing ingredients together in a smaller bowl, until well combined.
- Pour dressing over salad, stir through, and serve with chips or veggie sticks.
Modifications/Tips:
“I add red wine vinegar to this as well for a bit more acid. You can also substitute pre-made Italian dressing in a pinch (recommend a zesty Italian). Letting it soak overnight (without avocado and tomatoes) and adding the avocado and tomatoes right before you’re ready to serve it helps the beans really soak up the flavors. If you don’t like or have one of the ingredients (for example, I often skip the bell peppers), it’s a very forgiving recipe! The black-eyed peas, black beans, corn, tomatoes (can also use canned!), and acidic dressing are the core ingredients. All others are to taste!”