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:

1. Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
2. Whisk dressing ingredients together in a smaller bowl, until well combined.
3. 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!”

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Yellow Ribbons conjure many feelings.

They’re used to promote awareness of suicide prevention, missing children, numerous medical conditions (including several types of cancer). They remind us to support our troops and remember those missing or killed in action.

They’re also used to represent sarcoma awareness.

And, in honor of Sarcoma Awareness Month, we share this yellow ribbon today.

What is Sarcoma?

According to The National Foundation for Cancer Research,

“Sarcoma is a rare but deadly form of cancer affecting connective tissues such as fat, muscle, blood vessels, nerve, bone, deep skin and cartilage.”

There are two main types of sarcomas — soft tissue sarcomas and bone sarcomas, but there are many subgroups. In fact, The Mayo Clinic lists over 70.

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Often called, “the forgotten cancer,” sarcoma is most commonly diagnosed in children.

But while considered a “rare” cancer, making up only 1% of all cancers, survival rates for those with sarcoma are low. And diagnosis and treatment are difficult.

That makes awareness critical!

Around 12,000–15,000 people are diagnosed with sarcoma each year in the US. For those battling sarcoma and their loved-ones, the “rarity” of this disease is no comfort.

To help do our part in raising awareness, we’ve compiled a list of resources and sources of additional information for those who’d like to learn more.

Resources

American Childhood Cancer Organization

Sarcoma Alliance

Sarcoma Foundation of America

Cancer Financial Assistance Coalition (CFAC)

National Cancer Institute (NCI)

Cancer Care

Johns Hopkins Sarcoma Center

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The Deadliest Day of the Year

For many living in the US, Independence Day is a day of celebration - a day to spend with family and friends. A day of BBQs, fireworks, and expressions of freedom. 

But it’s also the most dangerous day of the year. 

According to the Pew Research Center, 

“45,000 people visit U.S. hospital emergency rooms for treatment of injuries on July 4 and 5 – nearly 91,000 in total, by far the highest daily numbers in the entire year.”

What accounts for this surge in injuries?

The top two causes are fireworks and alcohol. 

Accidents involving alcohol and/or fireworks account for the majority of deaths and injuries that occur over the 4th of July holiday but other injuries are also more common. 

Fireworks-Related Accidents

The most common injuries (not surprisingly) are caused by fireworks. In fact, fireworks-related accidents surge for several weeks surrounding the holiday. 

According to the Consumer Product Safety Commission’s (CPSC) 2019 fireworks annual report,

“An estimated 7,300 fireworks-related injuries (or 73 percent of the total estimated fireworks-related injuries in 2019) were treated in U.S. hospital emergency departments during the 1-month special study period between June 21, 2019 and July 21, 2019 (95 percent confidence interval 4,700-9,900).” 

While it may not surprise you to learn that fireworks cause so many injuries (and deaths), what may surprise you is that many of these accidents are caused by what has been labeled “safe and sane” fireworks. 

In fact, hand-held child-friendly fireworks, like the much-beloved sparklers, account for a huge number of serious burn injuries each year. 

And while accidents involving fireworks do account for the largest number of injuries, they aren’t the only type of injuries that occur in higher numbers on the 4th. 

Driving-Related Accidents

There are more car accidents, primarily alcohol-related accidents, on the 4th of July than any other holiday - including New year’s Eve!

According to a 2017 report by the NHTSA (National Highway Traffic Safety Administration), July has higher rates of alcohol-related accidents than any other month. 

And while this graph from the National Safety Commission shows that there are fewer fatalities caused by drunk driving in recent years than in the past, 4th of July still trends much higher than average. 

Other Common Injuries

Fireworks and traffic accidents aren’t the only causes of the increase in injuries on this holiday. 

Other common causes include:

Grilling Accidents 

Grilling safety is such a big concern, the CDC has an entire page dedicated to it. Burns, cuts, and improperly cooked food account for the majority of these types of injuries. 

Food Poisoning

Food-borne illnesses are common around the holidays. And with BBQs and potlucks taking center stage on Independence Day, food from multiple households is often left out all day. Combined with the July heat, this contributes to high numbers of food-borne illnesses on this particular day. 

Drownings/Water & Boating Accidents

Pools, lakes, beaches, water parks - water and the 4th tend to go hand-in-hand, especially in the warmer areas of the US. Combined with increased alcohol consumption, drownings and near-drownings occur far more frequently on this day than others.

According to the CPSC, 

“The July 4th holiday has traditionally seen an increase in the number of pool and spa drownings, compared to an average week during the rest of the summer.” 

Heat Stroke/Dehydration/Sunburn

Heat & sun injuries are also common on the 4th of July as Americans gather outdoors to celebrate. Hot July temperatures and all the fun-in-the-sun activities lead to the increased rates of these injuries. 

Lasting Impact of 4th of July Injuries

We wanted to learn more about the impact of these holiday-related injuries on individuals and families. So, we reached out to our Evidation Members. 

We asked a series of questions to find out how many of them had been injured (or had a family member injured) on 4th of July as well as to determine the level of impact the injury had and any lasting effects.

Here’s what we learned. 

Only 5% of respondents said that they (or someone in their immediate family) had been injured on the 4th of July. 

Of those over 6% required hospitalization, 35% were treated in the ER, and over 25% were treated in an urgent care. 

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52% of those injured changed their habits as a result of the injury and over 25% said that the injury significantly impacted family members or loved ones. 

What does this tell us?

That the majority of those who were injured were hurt badly enough to require emergency medical attention AND badly enough to inspire lasting changes to their holiday traditions. 

Independence Day Safety Tips

Injuries may be more common on the 4th of July, but you can reduce the risk by celebrating safely!

Nothing is less fun than spending a holiday in the ER. A few simple precautions can help ensure a safe, fun day for you and your family. 

Here are some tips to help keep you and your loved ones safe while celebrating! 

1. Watch a public fireworks show! Many cities, and even small towns, offer fireworks displays. This is a great way to enjoy the show without personal risk. 
2. If you do use personal fireworks, do so before consuming alcoholic beverages, keep a water supply within reach, avoid lighting fireworks while in hand, and supervise children and animals closely. 
3. Stay hydrated! Make sure to drink plenty of water. And remember, if you celebrate with alcohol as well, double your water intake!
4. Use a designated driver! Don’t get behind the wheel after drinking. There’s nothing wrong with enjoying a cocktail or a beer while celebrating, but be responsible!
5. Use sun protection. Dress appropriately for the weather and use sunscreen if you will be outdoors.
6. If you’ll be near water, drink responsibly and supervise children carefully! 
7. Keep an eye on food left out and make sure anything you eat (or give children to eat) is fully cooked and kept at safe temperatures.
   

June is National Adopt a Cat Month!

Thousands of kittens are born each year, and many of them end up in shelters. In fact, an article on humanpro.org reports that over 3.2 million cats end up in shelters each year. And 27% end up euthanized. Many others end up living out their lives in shelters, never adopted.

And while cat adoption rates in the US are going up in recent years, there are still so many left without homes.

Even more never find their way to shelters, and instead roam communities as feral strays. The impact of this is severe, and not just for the cats.

A 2018 article addressing the disastrous impact feral cats have on communities and the environment reported that,

“Feral, free-roaming cats have been documented by dozens of studies to be indiscriminate killers of wildlife and the cause of at least 63 species extinctions, according to a 2016 analysis of invasive species impacts.”

Adopting a cat (or two!) doesn’t just help the animal, it helps our communities and ecosystem too. And studies show that we are healthier, happier, and live better when we share our homes with pets.

Health Benefits of Having a Cat

According to a study by the University of Indiana, just watching videos of cats,

“does more than simply entertain; it boosts viewers’ energy and positive emotions and decreases negative feelings.”

If seeing a cat video online can do so much for our mental health, just imagine the benefits of snuggling up with a cat or two of your own!

And cats aren’t the only pets to provide health benefits. Studies show that there are numerous physical and mental health benefits to sharing our homes with pets.

According to a CDC article on pets and people,

“Studies have shown that the bond between people and their pets can increase fitness, lower stress, and bring happiness to their owners. Some of the health benefits of having a pet include:

Decreased blood pressure

Decreased cholesterol levels

Decreased triglyceride levels

Decreased feelings of loneliness

Increased opportunities for exercise and outdoor activities

Increased opportunities for socialization”

And a study from the National Institute of Allergy and Infectious Diseases found that children that grow up in homes with pets are less likely to develop allergic diseases.

In the news release summarizing the study, the chief of the allergic mechanisms section at NIAID states,

“This new finding changes the way scientists think about pet exposure; scientists must now figure out how pet exposure causes a general shift of the immune system away from an allergic response.”

With increased rates of allergies and autoimmune disorders in recent years, early exposure to animals could potentially mean a HUGE health benefit!

Where to Adopt

The best way to adopt a cat (or any pet) is by visiting your local animal shelter. The following resources are great search tools to help you find one near you!

Petfinder.com

ASPCA Shelter Search

Adoptapet.com

The Shelter Pet Project

And, if you need some guidance or more information before bringing home your new addition to the family, this checklist from American Humane is an excellent resource.

Member Insights

We’re excited about Adopt a Cat Month and about the many health benefits of having a pet.

And we wanted to know how many of our Evidation Members currently have pets. So, we asked.

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Out of the 19,118 individuals who answered the question, 13,451 currently share their home with a pet.

That’s over 70% percent!

Next time, we’ll have to find out what types of pets Evidation Members prefer!

Did you know that June is National Soul Food Month?

You’re probably familiar with the term “Soul Food,” after all it has become a common culinary term in recent decades. But it’s important we take the time to recognize what, exactly, soul food is and acknowledge why it holds a special place in the lives of so many people.

What is “Soul Food”?

The cuisine recognized today as soul food originated in the southern United States.

Infused with the flavors of numerous African cultures and made with the few, “unwanted” ingredients available to enslaved peoples, soul food became a part of the traditions and culture of generations of Americans.

The term “soul food” was first seen in print during the Black Pride movement of the 1960s. Some of the earliest references are in Malcolm X’s 1965 autobiography and the essay, “Soul Food” by author and activist Amiri Baraka.

It’s critical that we recognize the distinction between soul food and other southern cuisine.

Soul food specifically refers to the distinct culinary traditions of African Americans in the southern United States.

The cuisine is unique because of its complicated origins and its significance to the cultural traditions of Black and African Americans.

In an article on the history of soul food on Blackfoodie.co Vanessa Hayford says,

“Soul food has a rich and important history that ties Black culture to its African roots, and that history is deeply reflected in the staple recipes and techniques.”

Recipe

In honor of National Soul Food Month, this recipe and its story come from Solomon, one of our Evidation team members.

Solomon, thank you for sharing your story and your recipe!

Solomon’s Oxtails with Gravy!

“My family Oxtails with gravy recipe was handed down to me for 3 generations starting with my great great grandmother. This oxtail recipe is a hybrid of Caribbean oxtails made with southern comfort spin. Growing up, oxtails were the ultimate comfort food that my grandmother would make whenever we had a hard day and could use a feel-good boost. It was a tradition that one Sunday out of every month, my younger brothers and I would help my grandmother make oxtails, and it became a family bonding meal. Even today, when my daughters and I could use a little boost of feel-good energy and comfort, we head to the kitchen and make oxtails as it is my goal to keep the family recipe and intention strong for many generations to come!” — Solomon Howard, Evidation

Ingredients:

For the Oxtails:

2 lbs of Oxtails

1 clove of garlic

1 chopped onion

1 ½ teaspoon salt

1 teaspoon ground pepper

1 tablespoon greek seasoning

1 teaspoon season salt

1 can of Campbell’s mushroom gravy

1 teaspoon Garlic Powder to taste

For the Gravy:

3 tablespoons flour (more as needed)

Salt and pepper to taste

Directions:

• Plug in a slow cooker (any slow cooker will do)
• Place the temperature to “low”
• Mix all of the ingredients into a bowl ensuring that all ingredients are mixed thoroughly and the oxtails are evenly covered
• Pour the thoroughly mixed oxtails and ingredients into the slow cooker
• Cover the slow cooker with its lid
• Set a timer or the cooking time to 12 hours
• And let the goodness begin to cook :)

Gravy Recipe:

After the oxtails have cooked for 12 hours:

• Grab a large frying pan and place it on medium heat
• Transfer 2 smaller pieces of oxtails into the pan with a half cup of the juices from the slow cooker
• Add 3 tablespoons of all-purpose flour into the pan and stir until flour mixes and turns into a gravy
• Add more flour to thicken the gravy to the desired thickness.
• Add salt and pepper to taste
• Once the gravy is at the desired thickness, transfer the remaining oxtails from the slow cooker to the gravy (be sure to strain to not add too much of the broth from the slow cooker)

Modifications:

Any gravy recipe or premade gravy can work in place of the gravy recipe listed above.

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Men’s Health Matters — During International Men’s Health Week and Beyond

International Men’s Health Week is celebrated every year the week before Father’s Day. The focus of the event is on men’s health, wellness, and prevention — which is critical to lowering risk factors for disease.

Statistically, men tend to avoid routine medical care and avoid seeking medical care until much later than other genders.

A 2019 survey from the Cleveland Clinic’s MENtion it campaign highlights some of these statistics.‍

Why?

According to the Cleveland Clinic Survey, stereotypes and social conditioning surrounding gender play a large part.

“Why do men avoid the doctor? Stereotypes taught at a young age may be to blame. Two-fifths (41%) of men were told as children that men don’t complain about health issues.”

International Men’s Health week is an opportunity to focus on the specific health concerns men face, and a way to say, “Hey, guys, your health is important!”

It’s a great time to schedule events, have informed conversations, and raise awareness around men’s health and wellness.

But, the importance of men’s health doesn’t stop at the end of the week. It’s critical that we continue to focus on men’s health throughout the year and remind the men in our lives that they matter and that their health matters!

Regardless of gender, we can all play a part in helping men to feel confident seeking health care!

Luckily, today more than ever, there are many resources focused on the issue of men’s health! We’ve included a short list of resources below. And we encourage all men, everywhere, to remember that their health matters!

Resources

• MENtion it
• Men’s Health Month
• Talking About Men’s Health
• Men’sHealth
• The Good Men Project
• Men’s Health Resource Center

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Honoring Juneteenth

At Evidation, we celebrate the connection between identity and whole person health. In this spirit, we honor Juneteenth (short for “June 19th”) which marks the end of slavery in the United States.

What is Juneteenth

While Abraham Lincoln issued the Emancipation Proclamation on January 1st, 1863, only a tiny number of people were actually freed at that point.

In Texas, the last enslaved African Americans were declared free two and a half years after the Emancipation Proclamation and two long months after the fall of the city of Richmond.

Juneteenth, which commemorates the anniversary of that historical event, June 19th, 1865, has been observed and celebrated ever since.

Juneteenth is not just a pivotal landmark in American history for many Black Americans, but a representation of independence, freedom, and hope. A moment in time where the road to equality seemed more visible than it had ever been. Some of the most impactful pioneers in the history of civil rights were born from the breath of life that June 19th generated.

History of Juneteenth Celebrations

Juneteenth festivals could be observed extending from one state to another as formerly enslaved individuals relocated throughout the country.

Juneteenth celebrations commonly included singing, dancing, and coming together over food and fellowship.

Some of the first sightings of Black fashion have been connected to Juneteenth celebrations as clothing was a vital part of these festivities.

One way for formerly enslaved people to celebrate their emancipation was by wearing bright and vivid attire that they were unable to wear while enslaved. There are significant connections between those early festivities and modern-day Juneteenth gatherings that exist today.

Juneteenth Inspires

While we celebrate Juneteenth this weekend, let’s use this as an opportunity to remember that the fight for equality and liberty for Black Americans is not yet finished. Many injustices persist, and we must reflect on their impact on health and identity.

Today we fight to bridge the gap to access essential resources, education, healthcare, and equal opportunities, and representation that one day will be celebrated in ways that Juneteenth has paved the way for.

Some of us naturally go to bed early and wake up early feeling refreshed and ready for the day. Others feel best when they are up late and wake later in the day.

And while much of the way our work life and society is structured seems to favor the early risers, the tendency toward one pattern or the other is entirely normal, natural, and individual.

Whether we are more inclined to be morning larks or night owls is based on our biology!

Our circadian rhythms to be exact.

According to the National Institutes of Health,

“Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.”

Scientists call this tendency toward thriving in the morning or at night our chronotype.

Your chronotype score is determined by looking at your mid-sleep time (the exact midway point between when you fall asleep and when you wake up) and adjusting based on differences in your sleep habits between your free days and non-free days.

You can learn more about chronotypes and how our genes affect this aspect of our lives with this master class preview from Professor of Neuroscience, Matthew Walker.

Where do Evidation Members Fall?

Thanks to wearable health devices and sleep tracking apps, we’re now able to really see what our sleep patterns and chronotypes are.

Turns out many of our current members are morning larks!

How did we determine this?

We compared sleep data on non-free (work/school) days to sleep data on free days.

Why?

Because social obligations like work and school can interfere with our natural preference for morning or night.

So, in order to know where we truly fall, we need to look at how we behave when we have the freedom to follow our natural habits.

Specifically, we looked at when individuals fell asleep, when they woke up, and their mid-sleep times.

On average, the members whose sleep data we looked at, had mid-sleep times of around 2:50 am.

But to determine chronotype score, we need to look at the difference in total hours slept between free days and non-free days because people often sleep more on free days.

On non-free days, the average mid-sleep time was 2:35am. And on free days, it was 3:21am.

This tells us that while people did tend to go to bed later (and sleep in a little later) on their free days, it wasn’t much later.

So, how do we determine whether someone is a morning lark or a night owl?

We compare their chronotype score to the average (median) chronotype score of other Achievers.

What we found is that many of the members we looked at tended to be early risers.

This graph represents the distribution of recorded mid-sleep times (chronotypes).

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If you’re interested in learning more about sleep chronotypes, this paper from Current Biology is an excellent resource.

Tips for Better Sleep

Whatever your chronotype, there are things you can do to help improve the quality of your sleep — and good sleep is important for so many reasons!

According to the Division of Sleep Medicine at Harvard Medical School,

“sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.”

That means that how you sleep directly affects your health, your mood, your weight, your ability to function and work or school, even the success of your interpersonal relationships.

And it’s one of those areas where quality is even more important than quantity.

Here’s our top 5 tips for getting better sleep!

1. Unplug. Step away from your electronics for a good hour or more before going to bed. We know it’s hard to resist the pre-bedtime scroll — so much of our lives are connected to our devices! But it will help you sleep better.
2. Maintain a regular sleep schedule! This one is critical. While our circadian rhythms are largely determined by biology, environment plays a HUGE role as well. Irregular sleep schedules interfere with our natural rhythms and can make it difficult for us to sleep.
3. Get regular exercise. Even a small amount of exercise helps our bodies maintain balance, and that’s great for healthy sleep. Just be sure to exercise at least several hours before you plan to go to bed. Exercise gets our endorphins going and can keep you awake if too close to bedtime.
4. Manage any anxieties or tasks before bed. This is especially important if you’re one of those individuals who lies in bed thinking about all the things you need to do. Make a list before bed and then set it aside until the next day.
5. Create a restful space for yourself. Usually that means a space that is organized or free of clutter, dark, cool, and quiet. White noise like a fan can help for some.

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Why is Mental Health Self Care So Important?

The importance of mental health self care

We all know the importance of taking care of our bodies. When we neglect them, we become ill. Eating right, getting adequate rest and exercise, managing any chronic conditions — these are critical to maintaining good physical health.

But what about mental health?

Studies show that mental health is just as important as physical health. And little things like taking time for self care can make a huge impact.

So why do so many of us neglect this aspect of our wellbeing?

We asked Achievement users how often they made time for mental health self care, what types of activities they typically did, and what keeps them from practicing self care as often as they’d like.

What did we learn? That while many of our users do practice regular self care, the majority of them don’t do it as often as they’d like.

Why?

The most common responses (in order) were:

• Not enough time
• Pressures of daily life
• Financial burdens

We also discovered that while many of those who responded said that self care was very important to them (almost 75%), and almost 70% said they would like to practice self care daily, only 27% do.

So, in honor of Mental Health Awareness Month, we’d like to share some quick, easy, free ways to practice regular mental health self care!

10 tips for working mental health self care into your daily routine

1. Take a quick (5–10 minute) walk or bike ride
2. Download a free meditation app — most have practices as quick as 1–2 minutes!
3. Look in the mirror and tell yourself one thing you like about yourself
4. Reach out to someone who helps you feel good about yourself
5. Sing your favorite song
6. Draw or color something
7. Go to bed 10 minutes earlier than usual
8. Close your eyes and focus on your breath for 1 minute
9. Hug someone
10. Write down 5 things you are grateful for

These are just examples of some of the ways you can practice mental health self care daily. We encourage you to find ways that work for YOU!

Mental Health Resources

While taking the time for mental health self care can improve overall wellbeing and keep us feeling good, sometimes we need more.

The following resources are available to you or anyone you know who may be struggling.

Crisis Resources

National Suicide Prevention Lifeline

Veteran’s Crisis Line

Substance Abuse & Mental Health Services Administration (SAMHSA) National Helpline

OK2Talk Helpline Teen Helpline

Crisis Text Line

The Jed Foundation

Help Finding Treatment

American Psychological Association

SAMSHA’s Behavioral Health Treatment Services Locator

American Academy of Child and Adolescent Psychiatry

American Psychiatric Association Foundation

LGBT National Health Center

The Trevor Project

Office of Minority Health

Additional Resources

Mentalhealth.gov

Nami

Mentalhealthfirstaid.org