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17 Easy healthy breakfast ideas
Eating a healthy breakfast every day is a long-term investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule.
Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.
Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.
The importance of eating a healthy breakfast
There’s a long list of benefits of eating a healthy breakfast.
- Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
- Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
- Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
- Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.
How to make a healthy breakfast
Breakfast foods to eat
Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:
- A protein source
- A vegetable or fruit
- A whole grain
- A healthy fat (optional)
The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.
Breakfast foods to avoid
Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.
Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.
High-protein breakfast foods
For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.
- Avocado toast with egg
- High-fiber toast with peanut butter
- Scrambled eggs with vegetables
- Greek yogurt with nuts and berries
- Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
- Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder
Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.
17 healthy breakfast recipes
1. Breadless eggs benedict
Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.
Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.
2. Healthy breakfast burrito
These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.
Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.
Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier!
3. Peanut butter overnight oats
Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.
Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.
4. Breakfast veggie scramble
Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.
This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.
5. Healthy breakfast sandwich
When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.
The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.
6. Chocolate peanut butter protein bites
There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.
To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.
7. Make-ahead fruit and yogurt protein parfait
If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.
With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.
8. Banana chocolate chip muffins
Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.
By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.
9. Cottage cheese pancakes
We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.
Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.
10. Vegetarian crustless quiche
Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.
Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.
11. Protein breakfast smoothie
While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.
For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.
12. Smoked salmon toast
Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.
Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.
13. Homemade pecan and walnut chocolate energy bars
Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.
These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.
14. Classic French omelette
The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.
With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.
15. Instant Pot steel-cut oats
Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.
Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.
16. Avocado toast with egg (4 ways)
Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.
However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.
17. Breakfast cookies
Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.
You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.
Reach your health goals
Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.
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!”
Sarcoma — The Forgotten Cancer
Sarcoma is considered a "rare" cancer, making up only 1% of all cancers. Survival rates for those with the disease are low. Diagnosis and treatment are difficult, so we need to raise awareness.
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
Cancer Financial Assistance Coalition (CFAC)
National Cancer Institute (NCI)
The Most Dangerous 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.
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.
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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!
- 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.
- 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.
- Stay hydrated! Make sure to drink plenty of water. And remember, if you celebrate with alcohol as well, double your water intake!
- 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!
- Use sun protection. Dress appropriately for the weather and use sunscreen if you will be outdoors.
- If you’ll be near water, drink responsibly and supervise children carefully!
- 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.
Adopting a Cat is Good for You, Your Community, and the Cat!
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.
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!
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!
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Oxtails with Gravy — Soul Food and A Story
In honor of National Soul Food Month, this recipe and its story come from Solomon, one of our team members.
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.
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.
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
Honoring Juneteenth
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.
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.
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Are you a Morning Lark or a Night Owl?
Discover your sleep type plus 5 tips for better sleep.
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!
- 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.
- 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.
- 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.
- 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.
- 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.