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Struggling with restless sleep? Research suggests that the answer to sleep struggles can be as close as your kitchen. Choosing foods that contain sleep-enhancing nutrients like melatonin, magnesium, and tryptophan can help you get the rest you need to feel energized and ready to take on the day. Here, we'll take a look at what foods you can add to your nutrition plan to support great sleep hygiene.

Overview of how diet impacts sleep quality

Whether you're asleep the moment your head hits the pillow or you suffer from insomnia and sleep debt, choosing foods and drinks that support healthy sleep can help you make the most of your shut-eye. When the evening hours roll around, it's a good idea to choose foods and drinks that are conducive to getting great rest.

Foods rich in melatonin and their benefits for sleep

Melatonin is a hormone produced by the body when sunlight decreases, helping you relax and ease into sleep. While some people find that melatonin supplements help them ease off to sleep, they can interfere with certain medications and may cause side effects.

Foods with high levels of melatonin include:

• Tart cherries: Try drinking tart cherry juice mixed with sparkling water for a sweet good-night treat.
• Goji berries: Enjoy raw or dried goji berries before bed.
• Eggs: They're not just for breakfast—eggs offer melatonin along with protein and iron.
• Milk: Dairy milk is high in melatonin (and there's no need to drink it warm if that's not your preference).
• Nuts: Many nuts, including pistachios and almonds, have high levels of naturally-occurring melatonin.

Magnesium-rich foods that promote relaxation

A natural muscle relaxant, magnesium is essential for copious chemical reactions in the body. Getting enough magnesium can make it easier for you to fall and stay asleep. If you aren't able to get enough magnesium from food, you may want to consider adding a magnesium supplement to your wellness routine.

Foods naturally rich in magnesium include:

• Dark chocolate: While you'll want to be careful not to load up on too much sugar before bed, having a square or two of dark chocolate can give you the magnesium you need to relax.
• Nuts: Almonds, cashews, and Brazil nuts all provide high levels of magnesium.
• Avocado: Avocados are a great source of magnesium and fiber, making them a great fit for supporting both healthy sleep and a healthy digestive system.

Tryptophan-containing foods that enhance sleep

Tryptophan is an amino acid that the body uses to break down food, repair injuries, and create hormones, including melatonin. When you get plenty of tryptophan in your diet, it may be easier for your body to stick to your regular sleep and wake cycles.

Foods that are rich in tryptophan include:

• Turkey and chicken breast: The sleepy feeling that you get after enjoying a holiday dinner may be related to the high levels of tryptophan in these Thanksgiving and Christmas staples.
• Nuts and seeds: Almonds get a gold star once again, with 60mg of tryptophan per one ounce serving. Other high tryptophan nuts and seeds include cashews, black walnuts, peanuts, and chia seeds.
• Grains: Bread, buckwheat, oats, and quinoa all pack plenty of tryptophan, making them a good fit for a nighttime snack.

Herbal teas that aid in falling asleep

As long as it doesn't keep you running to the bathroom while you're trying to drift off, a cup of herbal tea can be a great way to end the day and ease into sleep. Herbal tea varieties that are a good fit for sleep include chamomile, lavender, valerian root, lemon balm, and low-caffeine green tea.

Tips for creating a sleep-friendly environment

Eating foods that help you drift off to dreamland is a smart first step toward getting the sleep you need to feel your best.

Some other steps you can take to improve your sleep quality include:

• Stick to a sleep schedule. While it can be tempting to sleep in on lazy weekend mornings, doing so can cause more harm than good. Sticking to a consistent sleep schedule helps your body establish and maintain healthy circadian rhythms, allowing your brain to regulate your body's sleep and wake cycles.
• Create a routine that works for you. Getting away from screens in the hour before bed, reading a relaxing book, or enjoying a cup of herbal tea can all help your brain realize that it's time to wind down.
• Use a sleep tracker. A wearable sleep tracker can provide you with valuable insights that help you understand your sleep cycles, find connections between your waking activities and the quality of your sleep, and alert you to potential health issues, like sleep apnea.
• Consider your sleep regularity index. Defined as "the probability for an individual to be in the same state (awake or asleep) at any two times 24 hours apart," understanding your sleep regularity index can help you gauge how consistently you're getting the rest you need. A wearable tracker can calculate your sleep index for you—you're shooting for 90% or above.

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

Our comprehensive app utilizes the health data that you choose to share to provide you with personalized, content-based insights that can give you the information you need to inform the daily decisions that impact your well-being. Using the health data you're already tracking, we're able to aggregate your information to find connections (such as correlations between what you eat and how well you sleep, for example). Connecting your sleep tracking app to Evidation allows us to provide you with tips and tricks that can serve to improve your sleep. Click here to learn more about what we do and download our free app today.

Whether you feel like you're not getting enough sleep, you've recently realized that magnesium helps you maximize your shut-eye, or you've started to track your sleep data so you can start learning more about your individual sleep needs, understanding your sleep cycles is key to determining your sleep health.

Each night, you move through four to six sleep cycles. Each cycle is made up of four stages, and each stage is imperative to helping you feel rested and supporting your overall well-being. There are many factors that can cause issues with sleep, including anxiety, stressful life events, and health issues. Understanding your sleep cycles—and the amount of time you're spending in each cycle—can help you optimize your sleep routine to help you feel your best.

What is a sleep cycle?

Getting enough sleep isn't the only thing that matters when it comes to feeling refreshed in the morning. As you move through sleep cycles each night, your body moves through four different stages.

As you move through the night, the amount of time you spend in each stage within each sleep cycle changes. In addition to this normal variation, certain factors can affect the amount of time you spend in each sleep stage, including alcohol consumption and age.

Now, we'll take a look at what each of the four stages of sleep entails.

The four stages of sleep

The breakdown of your sleep cycles is known as sleep architecture, and is composed of stages that are split into two categories: NREM (Non-REM) sleep and REM sleep.

Stage 1: N1

Lasting up to 7 minutes, the N1 stage of sleep occurs when you first fall asleep. The body is beginning to ease into full relaxation as movements of both the brain and body begin to slow. You may experience sleep twitches during this stage, and you may hear non-existent loud noises that startle you awake. While it's easy to wake someone up in the first stage of sleep, an undisturbed stage 1 can quickly lead to deeper sleep.

Stage 2: N2

During the second stage of sleep, your body temperature drops, your heart rate slows, and your muscles begin to relax. Eye movement ceases, and breathing begins to slow. This cycle lasts about 15 minutes in the first sleep cycle of the night, and becomes longer as cycles progress. This stage typically repeats between stages 3 and 4.

Stage 3: N3 slow-wave sleep

In this deep sleep phase, many of the body's processes, including pulse and breathing, slow even further. Current research suggests that despite the reduced level of brain activity during stage 3, spending time in this phase can promote memory, creativity, and deep thinking. This stage of sleep is very deep, and people who are awakened during this phase may feel foggy if awakened before moving on to REM sleep. You spend 20 to 40 minutes in this phase earlier in the night. This time slowly diminishes as you move toward the morning.

Stage 4: REM sleep

Your brain is super-active during this phase, as are your eyes and your respiratory system. The rest of the body experiences temporary paralysis. Dreams are most common during this phase, and tend to be more intense than dreams during other phases. REM stages get longer throughout the night. In your first sleep cycle, your REM sleep may only last a few minutes. During your last sleep cycle, your REM sleep can last for an hour or more.

REM sleep is thought to assist in the formation of memories, and can work to help your mind process stressful information. Motor learning is also supported by REM sleep. Failing to get enough REM sleep can cause serious health problems—evidence even suggests that prolonged REM sleep deprivation can cause death.

How long is a typical sleep cycle?

Typically, a sleep cycle lasts about 90 minutes (although this can vary). It's ideal to aim for four to six sleep cycles per night, but even a single sleep cycle can help your body and mind feel refreshed.

Understanding individual variations in sleep cycles

Sleep cycles can vary, and what you see from your sleep data one night may differ from what you see the next night. Factors that you might not notice during your day—such as the amount of time you spend in the sun and the type of light you're around at night—can impact your sleeping cycles.

Other factors, like traumatic brain injuries, depression, age, and certain medications can all impact your sleep cycles. If you're struggling to get restful sleep and you aren't sure why, it's a good idea to talk with your doctor about whether it would make sense to schedule a sleep study.

Tracking, monitoring, and interpreting your sleep cycles

Understanding your current sleep patterns and your sleep needs can help you make the most out of your rest. Tracking your sleep isn't just about seeing the numbers and charts on your tracking device when you wake up—it's also about paying attention to how you feel each day to understand what amount of sleep is the best fit for your needs.

Using an app like Evidation can help you learn more about how your sleep habits intertwine with your overall sense of well-being, allowing you to make the changes necessary to feel your best. Taking your data to an appointment with your health care professional can also help you work together to determine changes you could make to get more restful sleep.

The role of Evidation in sleep cycle monitoring

No matter what type of sleep tracker you use, Evidation is here to help you put your health data to good use. With your permission, we'll use your health data to provide you with personalized insights and information that you can use to support your well-being. Get started by learning more and downloading the app today! 

For many people, diabetes and sleep apnea go hand-in-hand. Research has shown that the two are correlated, meaning that if you have one, you are likely to have both. And, left untreated, each of these conditions tends to worsen the other. According to the American Academy of Sleep Medicine, 70% of people who have type 2 diabetes also suffer from sleep apnea. Research shows that diabetes affects the body's ability to control the respiratory system, increasing the likelihood of obstructive sleep apnea. Patients who have sleep apnea are also more likely to become oxygen deprived during sleep, which can increase carbon dioxide levels. Over time, this can lead to insulin resistance and the development of type 2 diabetes.

Here, we'll explore the connection between sleep apnea and diabetes and provide tips to help you manage sleep apnea to improve diabetes outcomes.

Overview of sleep apnea and its symptoms

Sleep apnea is a condition in which a person stops breathing while they're sleeping. People who have sleep apnea may feel like they're not getting enough sleep, despite getting a full night's rest.

Signs and symptoms of sleep apnea can include:

• Gasps for air while sleeping
• Loud snoring
• Pauses in breathing during sleep
• Fatigue
• Falling asleep during the day, especially while sitting still

Sleep apnea can lead to serious health complications when left untreated. When the body is deprived of oxygen, many bodily systems are disrupted, including cardiovascular and metabolic processes.

How sleep apnea affects blood sugar levels

When you don't get enough oxygen, the amount of carbon dioxide in your blood can increase. And when your body doesn't have enough oxygen, you can become resistant to insulin. Typically, insulin helps your body use the glucose (sugar) in your bloodstream for energy. In a non-diabetic person, insulin facilitates the transfer of sugar from the blood to the body's cells, allowing glucose to be transformed into energy. When the body is resistant to insulin, glucose can build up in the bloodstream, stopping the cells from getting the energy that they need, resulting in diabetes.

The impact of diabetes on sleep quality and apnea risk

People who have type 2 diabetes are more likely to experience the restless sleep that comes with sleep apnea because diabetes affects the body's ability to control breathing.

While advanced age and obesity are risk factors for both type 2 diabetes and sleep apnea, the connection between diabetes and sleep apnea has been proven to occur independent of these risk factors. As blood sugar levels increase, lung conditions become more prevalent. Adults who have diabetes are more likely than the general population to develop a number of lung conditions, including asthma, chronic obstructive pulmonary disease, and pulmonary fibrosis.

It's important to note that people who have type 1 diabetes typically develop the condition due solely to genetic factors, while people who have type 2 diabetes typically develop the condition due to a combination of environmental and genetic factors. The connection between sleep apnea and diabetes remains regardless of the type of diabetes a person has.

Managing sleep apnea to improve diabetes outcomes

Proper management of sleep apnea can have a positive effect on the symptoms of diabetes. If you've been diagnosed with sleep apnea, taking steps to manage your symptoms may help to improve diabetes outcomes.

Many people who have sleep apnea are prescribed a continuous positive airway pressure (CPAP) machine. This works to support the airway during sleep, keeping it open to reduce the number of times that you stop breathing while you sleep. Your doctor may also recommend lifestyle changes, including weight loss and regular exercise, to decrease or eliminate your sleep apnea symptoms. If a CPAP machine doesn't work to alleviate your sleep apnea symptoms, your doctor may recommend surgery to change the mechanics of your body related to sleep apnea.

Tips for improving sleep and managing both conditions

There are many steps that you can take to improve your sleep quality despite a diagnosis of sleep apnea. When you reduce or stop the number of pauses in your breathing during sleep, your body's oxygen levels stay consistent, reducing the likelihood of insulin resistance.

Ways to improve sleep quality when you have sleep apnea include:

• Losing weight by exercising and following the nutrition plan suggested by your doctor
• Sleeping on your side or your stomach
• Avoiding alcohol and other sedatives
• Quitting smoking
• Using your CPAP machine or other breathing device as directed by your doctor

How technology can help in this journey

Getting high-quality rest is key for healthy functioning, especially if you've been diagnosed with diabetes. A wearable fitness tracker can help you understand your sleep cycles, and can help you talk with your doctor about disruptions that you've noticed during your sleep. Wearable devices that track your blood sugar can also provide you with the information to manage diabetes effectively.

Evidation: Supporting your health journey, one day at a time

If you believe that you may have sleep apnea and/or diabetes, it's important to reach out to your health care provider for testing right away. Left untreated, both conditions result in serious health complications.

When you choose to share your health data with Evidation, we'll use it to provide you with personalized, content-based insights that can help you take the steps necessary to work toward your health goals.

At Evidation, we're here to help you through every step of your journey to become your happiest, healthiest self. Click here to learn more and download our free app today.

Before we dive in, an important note: Yes, your baby will sleep again—and you will too.

Sleep regression is exhausting for babies and parents alike. Understanding why sleep regression happens, the sleep regression stages you can expect your baby to pass through, and how to manage each stage can help you stay sane as you work through this trying time. Taking care of yourself is important during sleep regression as well (easier said than done, we know). Here, we'll take a look at everything you need to know about sleep regression, including tips to help you get your baby back on track. We'll also talk about steps you can take to protect your own physical and mental health when you're struggling to keep your eyes open. Ready? Grab a cup of coffee (or three—we don't judge) and let's dive in.

What is baby sleep regression, and when does it occur?

Baby sleep regression is a period of time during which a baby shifts from their current sleep pattern back to a previous sleep pattern. Periods of sleep regression can be exhausting for parents and babies alike, and understanding what's happening during sleep regression can help you understand the best ways to support your baby.

Common signs of sleep regression in babies

Signs of sleep regression in babies can include:

• Fussing or crying more than normal
• Frequently waking at night
• Taking shorter naps, or skipping naps altogether
• Fighting naps or bedtime
• Difficulty falling and staying asleep

Causes of sleep regression and how long it lasts

Researchers aren't sure about what causes sleep regression. That being said, sleep regressions seem to be tied to babies reaching developmental milestones, such as needing to transition from two naps to one nap throughout the day, learning to crawl, starting to talk, or taking their first steps. An increase in your baby's appetite can also cause sleep regression, as they may struggle to sleep when they're feeling hungry.

Some babies also seem to experience sleep regression after a life change, such as getting a new sibling, moving to a new room or a new home, potty training, and moving from a bassinet to a crib or from a crib to a bed.

It's important to keep an eye on your baby's symptoms, as certain health conditions can be mistakenly diagnosed as a sleep regression period. Some health issues that share symptoms with sleep regression include teething, reflux, and growing pains.

Establishing a consistent routine

There's no way around it: the vast majority of parents experience at least a few sleepless nights in the weeks and months after welcoming a new baby. That being said, establishing a consistent bedtime routine can help your baby fall and stay asleep more easily.

Try these tips to create a consistent bedtime routine for your baby:

• Pay attention to your baby's natural rhythm. Some babies tend to follow a strict sleep and wake schedule, while others may need more or less sleep depending on their activity level throughout the day. It's important to take cues from your baby to help you determine whether they need a stringent, to-the-minute routine or if they'd prefer a slower, laid-back process.
• Follow the same steps night after night. Routines help your baby feel safe and comfortable, using a bedtime routine can help signal to your baby's brain that it's time to rest. Your baby's routine will depend on their needs and preferences. Depending on your baby, their routine might include a story, bath, cuddles, a feeding, and a goodnight song. Using a similar, shorter routine during naptime can reinforce these cues.
• Keep a daily schedule. Many babies seem to sleep better when they follow a similar schedule from day-to-day. When your baby knows what to expect, they may feel a sense of security and comfort that makes it easier for them to drift off to sleep at night.

Your baby is a unique individual, and it's important to create a routine that works for your baby and your family. It can take some guesswork to figure out what type of routine best helps your baby ease their way into dreamland. Keeping a journal of what works and what doesn't can help you develop a winning bedtime schedule.

Strategies for soothing and comforting the baby during sleep regression

When your baby is exhausted and struggling to sleep, it can be tough to figure out how to offer them the comfort that they need to relax. In addition to creating a consistent bedtime routine and keeping a routine throughout the day, there are some steps you can take to help your baby drift off to sleep.

Tips to comfort your baby during a sleep regression period include:

• Swaddling: Wrapping your baby up in a blanket may help them feel safe and secure, making it easier for them to fall asleep.
• Shushing: Making a quiet "sh sh sh" sound may help your baby feel a sense of calm that allows them to rest.
• Gentle rocking: Rocking your baby in a rocking chair can help them relax and begin to fall asleep.
• Stay calm: We get it—when you're exhausted, it's easy to overreact. The more you can stay calm, the more your baby will be able to do the same, allowing them to drift off to sleep sooner than if they were upset.
• Comfortable environment: Be sure that your baby's room is a comfortable temperature and has low lighting to create an environment conducive to restful sleep.

As we mentioned earlier, there are some cases in which the symptoms of other health conditions are diagnosed as sleep regression. It's important to reach out to your pediatrician if your baby's sleep regression lasts for more than a month. In addition to providing peace of mind, an appointment with your pediatrician can alert you to any issues and provide you with personalized tips and tricks that may help your baby get back on their normal sleep schedule.

Tips for you to manage your own sleep and well-being

Self-care isn't selfish, especially when you have a new baby at home. No matter what phase of life your child is going through, it's important to take care of yourself so that you can provide them with the support they need. Getting enough sleep, eating foods that fuel your body well, and enjoying healthy movement that leaves you feeling rejuvenated—not exhausted—can all help you prioritize your well-being.

Understanding your own sleep cycles can provide insight into how you can get better rest each night. Paying attention to when you go to bed, periods of restless sleep, and when you're most likely to wake up refreshed can all help you make adjustments to your sleep routine that allow you to wake up feeling as rested as possible.

It can be tempting to continually order take-out when you're exhausted, but doing so over and over again can create a downward energy spiral. Keeping track of what you're eating can help you get the healthy food necessary to feel your best. There's no need to try to become a gourmet chef when your baby is up multiple times every night! Keeping fresh fruits and veggies, pre-prepared protein options, and complex carbohydrates on hand can help to keep your energy levels high.

Healthy movement—even if it's just 10 minutes a day as you and your little one get through this tough season—can help to support healthy energy levels. Getting your baby out for a walk, enjoying a quick yoga session while they roll around on a blanket next to you, or a few cardio boosts (jumping jacks, burpees, jump squats, high knees, etc.) can all help to release the feel-good chemicals that come with exercise.

Using apps can give you instant feedback on your sleep, nutrition, activity levels, and more. At Evidation, we understand that it can be tough to figure out what all of your data means on a larger level, and we're here to help! With your permission, we use your health data to provide you with personalized, content-based insights that can give you with steps to work toward feeling your best. Click here to learn more about how Evidation works and download the app today.

At Evidation, we're here to support you

Whether you're looking for suggestions for healthy recipes or you're curious about what steps to take next in your wellness journey, our team is here to help. We're excited to work together and provide you with the information necessary to drive your health forward.

If you're living with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), you may have heard about eating a low FODMAP diet. According to Dr. Hazel Veloso, gastroenterologist at Johns Hopkins School of Medicine, “The low FODMAP diet is a temporary eating plan that’s very restrictive. It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

According to Dr. Veloso, “FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.” People who are sensitive to FODMAPs may experience gas, bloating, constipation, cramping, and/or diarrhea after eating FODMAP foods. Eliminating these foods and then slowly reintroducing them to find the culprit of your symptoms can help you develop a nutrition plan that allows you to feel your best.

Here, we'll explore some low FODMAP diet recipes you can enjoy while you're on a low FODMAP diet.

Breakfast ideas: Low FODMAP recipes to start the day

Fuel up without FODMAPs with these baked oatmeal cups.

Ingredients:

• Nonstick cooking spray
• 1 cup unsweetened almond milk (or lactose-free milk)
• ½ cup mashed ripe banana (about 1 large banana or 1 ⅓ medium bananas)
• ¼ cup avocado oil (or canola oil)
• ¼ cup pure maple syrup
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1 ½ cups rolled oats
• 1 cup gluten-free baking flour
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ¼ teaspoon table salt
• 12 pecan halves, optional

Optional toppings: additional maple syrup or peanut butter

Instructions:

1. Preheat oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
2. In a large bowl, whisk almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
3. Add rolled oats, gluten-free flour, baking powder, cinnamon, and salt and stir to combine.
4. Divide the batter into the prepared muffin tin, filling about halfway. Top each with an optional pecan halve.
5. Bake for 20–22 minutes or until the center is set, and the edges are golden brown. Cool slightly before serving warm. Optionally, drizzle warm cups with extra maple syrup and/or top with a thin layer of peanut butter.

For a low FODMAP breakfast, you can also enjoy a veggie egg scramble, a fruit bowl loaded with pineapple, bananas, blueberries, strawberries, grapes, and oranges, or a smoothie with almond milk and low-FODMAP fruits.

Lunch recipes: Gut-friendly options for midday meals

Try this decadent sushi bowl for a low FODMAP lunch.

Ingredients:

Sushi rice

• 1/2 cup short grain sushi rice (uncooked)
• 4 tsp rice wine vinegar
• 1 1/2 tsp white sugar

Glazed Salmon

• 2 fresh salmon filets
• 2 tsp garlic infused oil
• 1 tbsp soy sauce
• 1/4 tsp grated/crushed ginger
• 2 tsp brown sugar
• 1/2 tsp rice wine vinegar
• 1/2 tsp sesame oil

Additional ingredients

• 1 cup cucumbers (peel & slice)
• 4 radishes
• 4 tbsp avocados
• 1 nori seaweed sheet
• 1/2 tsp sesame seeds
• 2 tsp green onions/scallions (green leaves only, finely chopped)

Lime mayonnaise

• 3 tbsp mayonnaise
• 1 large lime

Instructions:

1. Preheat the oven to 390ºF.
2. Cook the sushi rice according to package directions.
3. Line a shallow roasting pan with baking paper.
4. In a small bowl, mix the garlic oil, soy sauce, ginger, brown sugar, vinegar and sesame oil.
5. Place the salmon, skin side down, in the roasting pan and brush over half the soy sauce mixture. Place in the oven and bake for 6 minutes, brush with more soy glaze, then bake for a further 6 minutes. Once the salmon is cooked, grill/broil in the oven for 1 to 2 minutes to caramelize the glaze.
6. While the salmon cooks, make the lime mayo and prep the vegetables. Zest the lime. Add the zest and juice to the mayo and mix well.
7. Peel and slice the cucumber into chunky sticks. Thinly slice the radish, slice and measure out the avocado.
8. Cut the nori into small strips.
9. Once the sushi rice is cooked, fluff with a fork and then mix through the rice wine vinegar and white sugar.
10. Place the cooked sushi rice, glazed salmon, and veggies in bowls. Garnish with nori strips, sesame seeds and finely sliced spring onion/scallion leaves. Add a drizzle of lime mayo and serve with extra slices of lime.

For lunch, you can also enjoy a shrimp and veggie stir-fry, a quinoa bowl topped with chicken and roasted broccoli, or an egg salad sandwich on low-FODMAP bread.

Dinner suggestions: Delicious and easy low FODMAP dinners

Try this comforting cilantro lime chicken bowl for dinner.

Ingredients:

• ½ bunch fresh cilantro (about ⅓ to ½ cup, chopped)
• ¼ cup fresh lime juice (about 2 limes)
• 2 tablespoons garlic-infused olive oil
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons packed brown sugar
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt or sea salt
• 1 to 1.5 pounds boneless, skinless chicken breasts (about 2 large or 4 small)

Instructions:

1. Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces.
2. In a sealable container, place the chicken on the bottom. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for at least 2 hours, but no longer than 24 hours.
3. Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.

For dinner, you can also try a brown rice and chicken bowl topped with feta and seasoned with coconut aminos, or a charcuterie board with hard cheeses, sliced chicken and turkey, and low FODMAP veggies.

Snack options: Healthy, low FODMAP snacks

Keeping snacks that fit into your plan on-hand is key for sticking to your diet.

Try these low FODMAP snack ideas:

• Hard-boiled eggs
• Sliced kiwi, pineapple, and cantaloupe
• Gluten-free toast with peanut butter and banana slices
• Mixed nuts
• Rice crackers topped with hard cheese

Tips for meal prepping on a low FODMAP diet

Preparation is key when it comes to sticking to a balanced, healthy, low FODMAP diet. It's smart to pre-make dressings and sauces, as this part of meal prep can be more time-consuming. Preparing your grains (like rice and quinoa) in bulk can be easier than cooking these items as needed. Pre-cooking proteins like chicken and lean beef can also help you stay on track when life gets busy.

Sticking to FODMAP: You can do this!

While eating a low FODMAP diet can present challenges, it's well worth it to discover the culprit of your digestive distress. Follow your doctor's instructions carefully, and try to use this time as an opportunity to discover healthy new recipes that you may not have tried otherwise.

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

No matter what nutrition plan you're following, Evidation is here to support you on your journey toward becoming your happiest, healthiest self. With our free app, you can choose to share the data you're already tracking to improve your health (like your nutrition, activity levels, sleep, etc.). We'll analyze your data to give you personalized, content-based insights with the information you need to keep making progress. We're excited to support you! Click here to learn more about how Evidation works and download our app today.

Healthy habits score overview

We’re excited to introduce a major new feature coming to the Evidation App: the healthy habits score. The healthy habits score has been designed by Evidation’s data scientists to estimate your current level of cardiovascular and metabolic fitness based on data from the wearable devices you have connected to the Evidation App. You’ll receive an updated score each week plus meaningful recommendations for how to improve your score based on what we see in your data. 

If you want to see this new healthy habits score, be sure to connect and use one of the devices listed below and grant permission for Evidation to have access to the required data. 

How it works 

The healthy habits score uses a variety of measurements commonly found on wearable devices to provide you with a numeric score between 1 and 100. Higher scores are generally better and are correlated with higher levels of cardiovascular and metabolic fitness. 

‍We calculate your score based on the following measurements and factors:

• Activity and Exercise: Daily average step count and daily average minutes spent exercising in specific heart rate zones
• Sleep: Average sleep duration during your “main” sleep period
• Physiological: Average resting heart rate
• Demographic: Age and gender. Note that this category is used only to put your other measurements in context. Measurements in the other categories vary in relation to age and gender, so it’s important that we control for these variables when building personalized recommendations on how to improve your score.

Frequently asked questions

How much data do I need in order to receive a score?

In order to send your score, we need both the right types of data, as well as sufficient data density (enough data to calculate your score accurately). Currently, our score only supports Fitbit, Apple Watch, Garmin, Withings, and Oura devices that capture heart rate, steps, sleep, and exercise. In order to calculate your score, we need 21 days of data out of each 28 day period to ensure an accurate score.

Note that the healthy habits score uses exercise as an input to calculate your score. Some devices auto log activities and exercise, while others require manual logging. In order to ensure you get the most accurate score possible, we recommend that if you have a device that does not auto log activities and exercise sessions, that you log these manually to ensure they’re accounted for within the Evidation app.

I’m a very active person and I received a low score, why?

Data that’s fetched from your wearable device provides only a partial view of your cardiovascular and metabolic health. Since the healthy habits score is meant to be an estimate of your general cardiovascular and metabolic fitness, we recommend focusing less on the current number and more on how you can improve your score over time. Also note that the healthy habits score is meant only for general health and wellness purposes and is not meant to treat or diagnose any health conditions.

How often will I get a healthy habits score?

You’ll see a new score in your My Health tab weekly, so be sure to check your app often. Please note that while the score updates weekly, the data used to calculate your score is from the 28 days prior. This means if you incorporate the recommendations given to you in any given week, you could see a lift in your score, but you won't see the full projected impact until you've incorporated the changes for the full 28 days. 

Health insights on Evidation

Want to receive insights and other valuable health metrics? Be sure to download Evidation and connect a health-tracking app today!

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

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

Importance of macronutrients: protein, carbs, and fats

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

The three primary macronutrients include:

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

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

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

Pre-workout nutrition tips for sustained energy

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

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

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

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

Post-workout meals to support recovery

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

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

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

Hydration for optimal performance

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

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

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

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

Using Evidation and connected apps to track nutrition and performance

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

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

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

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

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

Key differences in preparation and ingredients

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

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

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

Caffeine content comparison between the drinks

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

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

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

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

Calories in lattes vs. cappuccinos vs. macchiatos

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

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

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

Health considerations and moderation tips

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

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

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

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

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

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

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

The short answer: it's complicated.

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

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

1. Acknowledge and accept setbacks

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

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

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

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

2. Revisit nutrition goals

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

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

3. Re-establish a meal plan and routine

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

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

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

4. Finding motivation through small victories

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

Small victories to celebrate can include:

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

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

5. Stay accountable with a support system

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

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

6. Use technology to your advantage

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

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

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

Get started with Evidation

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

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