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Eating balanced and nutritious meals plays an essential role in maintaining optimal health and productivity. Healthy, well-balanced meals fuel the mind and body, and having a collection of recipes for eating well on hand will give you an edge when you create your weekly meal plan and head to the supermarket. The easy recipes and meal ideas we share below are sure to revolutionize your daily routines and meal planning.

Quick and nutritious breakfast ideas

1. Overnight oats with fruit and nuts

Overnight oats are an excellent breakfast option because there's no morning prep time. When you make overnight oats with basic pantry ingredients, this nutritious meal is also budget-friendly.

Best of all, oats are loaded with beta-glucan fiber, which may reduce heart disease risk and lower cholesterol levels. Adding some fruit or berries provides even more nutrition, while a handful of nuts on top of your cooked oatmeal gives your morning a nice protein boost.

Try this recipe.

2. Greek yogurt parfait with granola and berries

When you eat Greek yogurt for breakfast, you're giving yourself protein to get your day off to the best start. Additionally, yogurt is a calcium-rich food, and calcium is important for promoting bone health. Greek yogurt is also rich in riboflavin, vitamin A, B vitamins, and selenium.

Greek yogurt parfaits can be prepared in advance if you compile them in individual jars and stash them in the fridge. Adding granola gives you protein and fiber, both of which can make you feel fuller as you tackle your day. Also, studies suggest eating antioxidant-rich berries regularly may improve insulin levels and blood sugar.

Try this recipe.

Simple lunch recipes for busy days

3. Quinoa salad with veggies and vinaigrette

Most people know that a diet high in vegetables has many benefits. Vegetables can reduce the risk of heart disease and stroke, along with lowering blood pressure, reducing the risk of digestive problems and eye disease, positively impacting blood sugar, and even preventing some types of cancer.

This healthy lunch loaded with veggies is even more nutritious when you add nutrient-dense quinoa. Quinoa is an excellent source of protein, fiber, vitamin B6, and many minerals.

Try this recipe.

4. Veggie wrap with hummus and mixed greens

Hummus is a power spread and dip in Middle Eastern cuisine. However, this filling dip has gained widespread appeal as a healthy meal component and snack around the world. While hummus is tasty, it's also a versatile food packed with nutrients such as folate and iron. Additionally, hummus offers several health benefits.

For a quick and easy lunch, spread a veggie wrap with your favorite hummus. Then, top it off with nutritious mixed greens.

Try this recipe.

Flavorful dinner options for healthier evenings

5. Stir-fried tofu with mixed vegetables and brown rice

Tofu is a nutrient-dense protein and a favorite among many people who eat a vegan or vegetarian diet. However, tofu is also a nice option for meat eaters who want to enjoy a meatless Monday or just add more plant-based foods to their diet.

A stir-fry is easy to prepare, and pairing tofu with veggies and brown rice allows you to get a full meal on the table quickly. Choosing brown rice over white rice is another sound choice. Brown rice is a whole grain, so it's an excellent source of riboflavin (vitamin B2), folate, calcium, and potassium.

Try this recipe.

6. Grilled chicken with quinoa and steamed broccoli

Food cooked on a grill almost always feels like a celebration, but it doesn't have to be high in fat and calories to be delicious. Grilled chicken is a rich source of protein, which helps build and repair tissues while ensuring you maintain muscle mass.

Quinoa is a fiber-rich food that also has protein. Add broccoli to this delicious meal and it's well-balanced with plenty of fiber, vitamins, minerals, and bioactive compounds.

Try this recipe.

7. Chicken and vegetable stir-fry with rice

Chicken is a go-to meat in many households. It tends to be an affordable meat option, and it works well with all types of vegetables and grains.

A stir-fry made with chicken and vegetables is perfect when served with any type of rice. Consider brown rice for the extra nutritional benefits we mentioned above. Plus, brown rice contains flavonoids and phenols, which are antioxidants that protect our bodies from oxidative stress.

Try this recipe.

Healthy snack ideas to keep you energized throughout the day

8. Apple slices with almond butter

Snacking can make you feel more satisfied throughout the day, and apple slices with almond butter will help you get over that afternoon slump. Apples are loaded with nutrients, and they're also an excellent source of fiber.

Almond butter provides a variety of micronutrients, but most importantly, this creamy nut butter is known for being high in vitamin E.

Try this recipe.

9. Trail mix with nuts, seeds, and dried fruits

Trail mix is hugely portable, with ingredients that are largely shelf-stable. While trail mix is loaded with nuts, you can also make trail mix with seeds and a variety of dried fruits.

The nuts and seeds in trail mix have a lot of protein, an essential nutrient for tissue repair, muscle growth, and immune health. Dried fruit adds flavor and sweetness, along with its own nutrients.

Try this recipe.

Plant-based recipes for a meatless meal rotation

10. Lentil soup with crusty whole-grain bread

Lentils are an excellent low-calorie source of fiber and plant-based protein. In the wintertime (or any time!), a bowl of soup is a comforting dinner choice. Lentil soup is a delicious option for an easy plant-based meal.

You can cook lentil soup in your slow cooker and dinner is ready when you get home after a busy day. Alternatively, for a quick and easy supper, cook lentil soup in your pressure cooker.

Try this recipe.

11. Vegetable stir-fry with tofu and noodles

In addition to being a protein-rich food, tofu also has other health benefits. For example, a 2023 systematic review of almost 50 studies found that people who eat plenty of fresh fruits, vegetables, and soy products are at reduced risk of breast cancer and other cancers.

Nutrient-dense vegetables such as broccoli and carrots add some crunch to a tasty stir-fry. For noodles, you can choose soba noodles made with buckwheat flour or Japanese udon noodles for a whole wheat option.

Try this recipe.

Your health goals and Evidation

Recipes for eating well give you a great start to living a healthy lifestyle. Long-term maintenance of a well-balanced diet adds value to your overall health and well-being. You can take these healthy recipes to another level by experimenting to find alternatives that work for you. Consider also including friends and family by sharing these recipes to foster a sense of community.

Pairing the Evidation app with other apps allows you to track your food intake. Also, with the Evidation app, you can earn points and rewards for your other healthy habits, including tracking mood, sleep, and activities. Download the Evidation app today to begin your journey to healthier living.

According to the U.S. Department of Health and Human Services, approximately one out of every two American adults have hypertension, more commonly called high blood pressure. The most troubling thing about this statistic is only about 25% of adults with high blood pressure have their hypertension under control.

Blood pressure has a direct influence on the function of systems and vital organs throughout our bodies. Fortunately, there are some things you can do to help lower blood pressure and keep your blood pressure under control. Let's dive in and go over three easy exercises to lower blood pressure. 

Understanding the importance of managing blood pressure

Managing our blood pressure is crucial in the maintenance of overall health and well-being. Blood pressure has a direct influence on the function of our body's systems and vital organs. Moreover, hypertension can lead to complications like heart disease, stroke, kidney damage, and vision loss.

When we maintain blood pressure within a healthy range, we can significantly reduce our risk of developing these life-threatening conditions. If you already live with these conditions, early intervention can help prevent these hypertension-related complications from progressing. When you prioritize the management of blood pressure, you're taking proactive steps toward a healthier future.

Three easy exercises to lower blood pressure

The U.S. Centers for Disease Control and Prevention (CDC) defines blood pressure accordingly:

• Systolic blood pressure: Measures the highest pressure in the arteries when the heart pumps blood and contracts
• Diastolic blood pressure: Occurs in the arteries when the heart rests between beats

A large 2023 study published in the British Journal of Sports Medicine revealed a link between exercise and activities that lower blood pressure. Specifically, exercises that engage muscles with minimal movement seem to be more effective for lowering blood pressure than higher-impact exercises like walking, running, or pilates. Both planks and wall sits have been shown to be effective in lowering blood pressure.

According to the study's news release, isometric exercise is effective in reducing both diastolic blood pressure and systolic blood pressure. Equally important, it's easy to do isometric exercise without lifting weights. Instead, these types of exercise rely on the weight of our own bodies.

Be sure to check with your medical provider before starting a new exercise program of any kind, especially if you have health concerns like high blood pressure. 

1. Wall sits

Follow these steps to do a wall sit.

1. Stand flush against a wall.
2. Place your feet approximately hip-width apart.
3. Try not to hold your breath. Rather, breathe in naturally as you do this exercise.
4. Sliding your back slowly down the wall, bend your knees until they're at a 90-degree angle. One way to visualize how this works is to imagine you're sitting on an invisible chair.
5. Don't extend your knees past your toes. Instead, ensure they stay directly above your ankles. This will prevent you from putting excess stress on your knees.
6. Keep your spine in a comfortable, neutral position with your back straight against the wall.
7. Hold the wall sit for about 20-30 seconds. Keep your knees steady and aligned without allowing them to collapse inward.
8. Repeat the wall sit for a few sets, resting for 20-30 seconds between each one.

2. Planks

Follow these steps to do a plank:

1. Get onto the floor in the same position you would use if you were doing push-ups.
2. Ease your torso down to place your forearms on the floor. Your elbows should be beneath your shoulders. Your body should be forming a straight line from your heels to your head.
3. Fix your eyes on the floor in front of your hands. Keep your neck in a neutral position.
4. Keep your buttocks up, and don't let your hips sag.
5. Hold the plank position for 10-20 seconds at first, gradually increasing the duration at which you hold the position.
6. Breathe in and out naturally as you do your planks.
7. Repeat for a few sets. Gradually increase the duration to build up your endurance and strength.

3. Yoga and Meditation

Low-impact yoga is another one of the things that could help lower blood pressure. One of the most effective yoga poses is the forward fold, also called the uttanasana. Here's how to do the forward fold:

1. Sit in a comfortable spot on the floor or on a yoga mat.
2. Adjust your body to the basic lotus (or a crossed-leg) position.
3. Raise your arms at your sides, breathing in and out as you do so. Continue raising your arms until they point straight up.
4. Slowly lower your arms to bring them down in front of you, breathing out while lowering your arms.
5. Move your legs until they are straight out in front of you.
6. Slowly fold your upper body in a way that you might if you were doing a toe-touch. Feel free to bend your knees slightly if you need to.
7. Place your hands on the ground, your ankles, or your feet.

Meditation

Meditation is one of the most relaxing activities that lower blood pressure. You can meditate while doing yoga, or you can use meditation alone as a tool for lowering your blood pressure. Here's how to do a basic meditation:

1. Sit in a quiet, comfortable spot.
2. Make sure you're relaxed, but with your back straight.
3. Slowly breathe in and out through your nose. Be mindful of the air as you breathe in and breathe out.
4. Try to ignore all of the distractions or sensations. Just focus on your breathing.

Tips for integrating these exercises into daily routines

One way to stay motivated to maintain low blood pressure and exercise is to engage a friend in these low-impact exercises. Consider arriving to work 15 minutes early to do some wall sits, or use your lunch break to do planks or yoga.

When you integrate these exercises into your daily routine, you can lower your blood pressure while also enhancing your overall physical and mental well-being. Start your morning with a few wall sits and planks to engage your core and lower body muscles. You can do these exercises almost anywhere.

You can follow your wall sits and planks with meditation or a few yoga forward folds. You can also use meditation or yoga folds to unwind in the evening.

How Evidation's platform can be used to track blood pressure levels

When you connect the Evidation app to 3rd party apps like Apple Health, you can receive insights about hypertension. Another option is to track your exercise with apps such as MyFitnessPal, which connects with the Evidation app. Qardio is another great app to connect with Evidation because it can be used to track your blood pressure.

Incorporating these easy exercises into your daily routine can make a difference in your long-term health. The best thing about these exercises is that you can do them almost anywhere. Also important, you can do wall sits, planks, and yoga with no equipment.

For content related to hypertension and healthy blood pressure levels, download the Evidation app today. You can also use the app to track healthy activities and earn reward points. When you combine data tracking with personalized insights, you can take control of your blood pressure levels and enjoy improved overall health outcomes. Keep in mind that if high blood pressure is a consistent problem, you should consult your doctor to determine if there are underlying issues.

It can be challenging to fit a workout routine into a busy schedule. Even if you regularly spend time at the gym or doing other exercises, there are likely days when you can't do your normal fitness activities.

Those of us who work in offices at a desk job can combat the sedentary lifestyle with office exercises. These simple but effective exercises can be done at your desk when you take a break. In addition to being good for your overall health and well-being, doing some quick exercises throughout the workday will also enhance your productivity.

Importance of staying active during the workday

The Centers for Disease Control and Prevention (CDC) recommends that everyone exercise for at least 150 minutes every week. Even if you can only exercise in short bursts during your workday, you can still enjoy these benefits:

• Decreased body mass index (BMI): Researchers at the University of Utah found that doing exercises for 10 minutes or less can have a positive impact on your BMI. Specifically, every minute of high-intensity exercise done throughout the day can lower obesity odds by up to 2% for men and 5% for women.
• Mood improvement: One review found that doing short bursts of daily exercise is linked to positive mood changes.
• Reduced appetite: A study compared exercise programs made up of a dozen 5-minute exercises every day with a program consisting of one hour of exercise. The researchers discovered that participants doing the 5-minute exercise blocks reported 32% less hunger during the day than the participants who exercised for a straight hour.

Fortunately, spending even five or 10 minutes doing easy exercises at your desk can provide stimulation and mid-day blood flow. Here's a bonus: Some easy desk exercises can help you push through the dreaded mid-afternoon slump that occurs after lunch.

Overview of the negative effects of prolonged sitting

Sitting for extended periods can reduce blood flow, which can contribute to stroke or heart attack. Equally concerning, prolonged sitting and other sedentary behaviors are linked to insulin resistance. For these reasons, prolonged sitting bears some of the blame for health conditions that include:

• Heart disease
• Weight gain and obesity
• High blood pressure
• Type 2 diabetes

One study found that individuals who sit for most of the day even have a 40% increased risk of reduced longevity. In terms of burnout and mental health, a lack of physical activity can increase anxiety, stress levels, and depression risks.

1. Desk push ups

Desk push ups work the chest and triceps.

How to do desk push ups:

1. Stand and face your desk.
2. Place the palms of your hands against the desk. Your hands should be just a little bit wider than the width of your shoulders. Keep your arms straight.
3. Lower yourself as much as you comfortably can, or until you almost reach the desk with your chest.
4. Return to the start position, and repeat the desk push ups for 10 reps.

2. Calf raises

This exercise works the calves.

How to do calf raises:

1. Stand up tall, placing your hands on your desk or chair for balance.
2. Raise your heels slowly off the ground, up on your toes.
3. Hold the pose for between five and 10 seconds before lowering your heels back to their position on the floor.
4. Repeat the calf raises 10 times.

3. Back twists

Back twists work the obliques.

How to do back twists:

1. Sit in a chair that swivels and place your hands on the edge of your desk.
2. Using your hands, spin as far as possible to one side.
3. Repeat, switching to the other side.
4. Do this for 10 reps on each side.

4. Tricep dips

This exercise gives your chest and triceps a workout.

How to do tricep dips:

1. Place a chair without wheels behind you.
2. Stand with your back to the chair.
3. Place the palms of your hands flat on the chair's seat. Your fingers will be facing away from you.
4. Make sure you keep your heels securely on the ground, keeping your legs out straight in front of you.
5. Lower yourself towards the ground until your upper arms are nearly parallel to the floor. You can lower yourself as low as is comfortable for you.
6. Return your body to the start position, and repeat the tricep dips for 10 reps.

5. Wall sit

Wall sits work the core, quads, hamstrings, and glutes.

How to do wall sits:

1. Stand against a wall with your back flush to the wall.
2. Slowly slide down toward the floor until your knees and hips are bent at approximately a 90-degree angle.
3. Hold the position for about 30 seconds.
4. Repeat the wall sits 10 times.

6. Chair squats

Chair squats strengthen your hips, buttocks, and lower back.

How to do chair squats:

1. Standing in front of your chair, place your feet with your toes pointing forward and shoulder-width apart.
2. Bend your knees, keeping your head and chest up.
3. Drive back your hips as if you plan to sit in the chair. You can hold onto your desk if you need help with balance or support for your knees.
4. Just before your bottom reaches the chair, stop and rise slowly back to the starting position.
5. Repeat chair squats 10 times.

7. Neck rotations

Neck rotations help alleviate "tech neck," a stiffness that occurs when people sit in front of a computer several hours a day.

How to do neck rotations:

1. Sitting in your chair, relax  and gently lean your head forward until your chin almost touches your chest.
2. Roll your head slowly toward one shoulder. Hold the position for 10 seconds.
3. Repeat the same exercise on your other side.
4. Relax and move your chin back to the start position.
5. Repeat neck rotations three times for each shoulder.

Strategies for staying motivated to exercise at work with Evidation

Evidation is an excellent tool to help you reach your activity and fitness goals. Try some of these strategies for staying motivated to move more and get some mini-workouts done while at your desk.

• Set SMART goals: SMART is an acronym for goals that are specific, measurable, attainable, relevant, and time-bound.
• Track your progress: With Evidation, you can monitor your progress toward your goals. When you see your achievements, you'll feel motivated to keep up the good work.
• Set reminders: Scheduling your five-minute workouts ensures you'll stop to do the desk exercises. 
• Enable notifications: If you use wearable tech, consider enabling notifications that remind you to stand for five minutes every hour.
• Find a fitness buddy: Start a fitness challenge with your coworkers using the Evidation app.

Conclusion

Integrating these exercises into your daily routine can have a huge impact on your overall quality of life. Evidation offers support in reaching your fitness goals. Download the app today to start tracking healthy activities and earning reward points.

When it comes to a weight loss diet plan for men, there are no quick-and-easy solutions. Sustainable weight loss takes time and planning, which can be a challenge for people with busy schedules. The key to making sure you have nutritious meals that promote a weight loss journey is having access to easy recipes and information.

Below, we share five delicious recipes that are low in fat and calories but loaded with flavor. Additionally, technology can factor into your weight loss and healthy eating plan. With Evidation's app, you can track your healthy activities and gain access to helpful articles and even more recipes. Let's dive in and learn more about a healthy diet plan for weight loss.

Understanding the basics of weight loss and nutrition

Is there a secret to losing weight? Not really. However, the short answer is this: If we want to lose weight, we need to create a caloric deficit. Essentially, this means if you burn more calories than you ingest, you'll probably lose weight. Nutrition and weight loss involve a combination of a balanced eating plan, regular physical activity, and lifestyle modifications if needed.

Benefits of following a structured diet plan for weight loss

Many of us find ourselves eating on the run. This can often mean grabbing a high-calorie protein shake if we don't have time to prepare a healthy breakfast. Or worse, passing through a drive-through for calorie-laden breakfast meals.

When you plan well, it's easier to stick to your healthy eating plan to lose weight. Planning your meals a week (or even just a few days) in advance will help you ensure you're ready to tackle your busy days and still lose weight.

Nutritional requirements for weight loss goals

An effective weight loss plan has plenty of fresh vegetables and fruits. In fact, studies show that increasing vegetable and fruit intake can reduce waist circumference, lower overall body fat percentage, and even lower body mass index (BMI).

Increased protein may promote healthy weight loss as well, and protein is an important macronutrient for making you feel fuller. Equally important, diets high in protein may help preserve muscle mass during the process of losing weight.

Whole-grain foods may help lower cholesterol, along with lowering the risk of stroke, type 2 diabetes, and heart disease. Making simple substitutions can make a big difference in a diet plan for weight loss. For example, choosing brown rice over white rice is a great option because brown rice is higher in fiber. Adding beneficial fiber to a weight loss diet plan for men plays an important role in elimination, but high-fiber foods also make you feel fuller, which may help aid in your weight loss.

How can technology play a part in a Weight Loss Diet Plan for Men?

Using an app such as Evidation can provide significant support in your weight loss journey. Evidation can help you track your sleep and physical activity, and these metrics are useful for identifying patterns and potential improvement areas.

Additionally, Evidation can give you personalized insights with daily check-ins. Exercise and movement play an important role in weight loss. With Evidation, you can monitor your daily step count and total active minutes for the week. If you're motivated by rewards (and most of us are!), Evidation has rewards for completing health-related activities.

Easy Recipes for a Men's Diet Plan for Weight Loss

If following a diet for weight loss is one of your goals, you won't go wrong including any of these delicious recipes.

1. Chicken and vegetable stir-fried rice

Servings: 2

Calories per serving: 728

‍Ingredients

• 2 chicken breast without skin or bones, cut into half-inch pieces
• 2 cups  prepared rice (brown rice is even better)
• 1 cup frozen mixed vegetables
• 1 large egg
• 1 garlic clove, minced
• 1 Tablespoon butter
• 3 teaspoons olive or sesame oil
• 1 Tablespoon reduced-sodium soy sauce (or tamari)
• Salt and pepper to taste

Directions

1. Whisk 1 teaspoon of oil with the egg in a small bowl.
2. Season the chicken bites with salt and pepper.
3. Add 1 teaspoon of oil to a large wok or skillet over high heat.
4. Add the chicken to the skillet and stir fry until the meat is done. Remove the chicken and set it aside.
5. Add the rest of the oil to the pan and stir-fry the frozen veggies for about two minutes, just until they're tender.
6. Add the garlic and stir for no more than 30 seconds.
7. Push the stir-fried veggies to the side of the pan or wok.
8. Pour the egg mixture into the center of the pan and scramble the egg.
9. Stir in the butter until it's melted.
10. Add the rice and cooked chicken to the pan, tossing to combine.
11. Serve with soy sauce or tamari if desired.

2. Broccoli feta omelet

Servings: 1

Calories per serving: 396‍

Ingredients

• 2 eggs, whisked
• 1 cup broccoli, chopped
• 2 Tablespoons crumbled feta cheese
• ½ Tablespoon cooking spray

Directions

1. Coat an omelet pan or nonstick skillet with cooking spray. Heat over medium heat.
2. Add the chopped broccoli to the pan, sauteeing for 3 minutes.
3. Combine the feta cheese and eggs in a bowl and whisk.
4. Add the eggs and cheese mixture to the pan, stirring it in with the broccoli.
5. Cook the omelet for 3-4 minutes on one side, then fold it in half with a spatula.
6. Cook for an additional 2 minutes or until thoroughly cooked.

3. Quick berry oatmeal

Servings: 1

Calories per serving: 195‍

Ingredients

• 1/2 cup fat-free milk
• 1/4 cup quick-cooking oats
• 1/2 cup frozen berries
• 1 Tablespoon nuts, finely chopped (optional)

Directions

1. Place all ingredients except the nuts in a microwave-safe bowl.
2. Cook for up to 2 minutes until the oatmeal is hot, stirring halfway through cooking time.
3. When the oatmeal is finished, top it with chopped nuts if desired.

4. One pan chicken dinner

Servings: 2

Calories per serving: 447‍

Ingredients

• 2 chicken breasts, boneless and skinless
• 1 bunch asparagus with tough ends removed
• 12 miniature potatoes, sliced into 1/4-inch slices
• Seasoning blend spice mix
• Salt and black pepper
• Olive oil spray

Directions

1. Preheat the oven to 400 degrees.
2. Spray a sheet pan with olive oil spray.
3. Arrange the potatoes, chicken breasts, and asparagus on a sheet pan.
4. Spray the chicken and veggies with olive oil spray.
5. Generously season the chicken breasts with the seasoning blend.
6. Season the vegetables with salt and pepper.
7. Bake until the chicken is fully cooked and the potatoes are tender, about 25-30 minutes.

5. Poached egg and avocado toast

Servings: 1

Calories per serving: 380‍

Ingredients

• 1 Tablespoon white vinegar
• 2 eggs
• 2 slices thick whole-grain bread
• 1/3 avocado
• Salt and black pepper

Directions

1. Poach the eggs using your desired method.
2. Toast the bread and mash the avocado atop the toast.
3. Top the avocado with a poached egg.
4. Season with salt and black pepper

Conclusion

The foundation of a successful weight loss diet plan for men begins with creating healthy recipes during National Men's Health Month and throughout the year. The five recipes we feature here are simple but delicious, giving you nutritious meal options for every meal of the day. When you incorporate these recipes into meal plans, you'll be well on your way to a healthier diet and overall improved well-being. Download the Evidation app to learn more about making informed dietary choices.

Today's world is more fast-paced than ever, and it can be especially tough for men to stay on top of health and wellness needs. At Evidation, we're here to help. Our app utilizes the health data you're already tracking (with your permission) to provide you with personalized advice and insights to help you achieve your health goals.

Here, we'll take a look at men's health concerns, discuss steps that you can take to feel your best, and explore how technology can support your health journey.

Men's health concerns and conditions

In today's society, many men are expected to be self-reliant. This can make it tough to discuss and ask for help with self-care and wellness issues. Doing so, however, can be life-saving.

The Evidation app works to provide you with targeted action steps designed for your specific needs. We utilize your health data to give you the information you need to move your health forward, one action at a time.

Some of the data points that you may choose to share with Evidation include:

• Daily steps
• Workouts
• Food tracking
• Water consumption
• Heart rate
• Sleep data
• Weight
• Body fat percentage
• Blood pressure

We'll also ask you simple, quick survey questions that will help us get a better picture of your overall mental and physical health, so we can provide you with the articles and insights you need to feel your best.

While we love providing our members with personalized tips that help them move forward. We're also here to support your health with action steps that fit well into the health plans of most men. Let's take a look at behaviors you can begin to incorporate into your daily life to give your wellness a boost.

Incorporate regular exercise

It's easy to get into a rut when it comes to exercise. Maybe you've fallen into the "I'll start on Monday" trap, only to find yourself perpetually waiting for a fresh start. Perhaps you're hitting the gym, but spending more time searching for the perfect playlist than actually hitting the weights.

When you sync your fitness tracking app with Evidation, you'll get tips and tricks that can help you make the most of your workouts. Challenging your body is key to boosting your fitness level, and to maintaining the gains you've already made.

First, consider your expectations. Focusing on how great you feel after a good workout—rather than how fast your biceps are growing or how quickly the scale is changing—can help you stay on track even when your results take more time than you'd like to come through.

It's also key to remember that some exercise is better than none. Going for a 15-minute jog after dinner might not get you the same results as spending hours in the gym, but it still contributes to your overall health.

Finally, consider what types of exercise you enjoy. If you love playing soccer, for example, check out adult leagues in your area. If you can't get enough time outdoors, ask a friend or family member to join you for a hike next weekend. Exercise you enjoy is just as effective as exercise you hate. While it can be tempting to overdo it when you're working to get fit, doing so can contribute to burnout.

Follow a balanced diet

Eating within your daily caloric limit is smart for maintaining your weight, and one of the keys to feeling your best is ensuring that you're including foods that support your health in your nutrition plan. When you sync your food tracking app with Evidation, we'll provide you with tips and tricks that can help you move toward your health goals.

Foods that support men's specific health needs include:

• Turkey breast: With seven grams of protein per ounce, it's hard to beat turkey when it comes to fueling your workouts. Turkey is also loaded with zinc, B vitamins, and selenium, a cancer-fighting mineral.
• Cherries: Men experience gout more frequently than women, and research has shown that eating cherries regularly can help to prevent the condition. Cherries are also packed with anthocyanins, an anti-inflammatory compound.
• Seafood: Oysters, shrimp, clams, crab, and other shellfish contain loads of zinc, which can boost testosterone levels and support prostate health. Salmon, halibut, and sardines are great sources of omega-3 fatty acids, which work to reduce inflammation, lower the risk of heart disease, and reduce levels of unhealthy fats in the bloodstream.
• Blueberries: Snacking on a handful of blueberries doesn't just give you a boost of antioxidants—they also pack vitamin K, vitamin C, and flavonoids, which can help support men's reproductive health.

Prioritize mental health

We know it can be tough to talk about mental health, especially if you typically manage your emotions in private. Mental health issues can be caused by myriad factors, including genetics, past trauma, family history, brain chemistry changes due to medications for other issues, and more.

Asking for help isn't a sign of weakness. Around the world, men are twice as likely to die of suicide than women. Mental health is the same as any other type of health. You wouldn't try to tough your way through cancer without treatment, and there's no reason to try to tough your way through a mental health issue.

Reaching out to a counselor is a great way to start talking about mental health. If you’re unsure of what to expect when starting therapy, you aren’t alone. Your therapist isn’t there to judge you or criticize your choices. Rather, they’re there to provide an impartial, third-party view into your life, allowing you to talk through problems, consider new ideas, and work through issues that may be affecting your current happiness.

If you're having thoughts of suicide, or you're experiencing a crisis, call or text 988 to talk with a mental health professional for support.

Get quality sleep

Racing thoughts, anxiety, digestive issues, late-night work emails—there are countless factors that can make it tough to get the quality sleep you need to thrive.

Using a sleep tracking app can be a smart way to understand how much shut-eye you're actually getting, and syncing your sleep tracking app with Evidation can help us provide you with the information you need to boost the quality of your rest.

Some tips to boost your sleep quality include:

• Go to bed and wake up at the same time each day
• Stay away from alcohol within six hours of bedtime
• Avoid eating large meals or exercising before bed
• Keep your bedroom cool (around 65 degrees) and dark

If you're consistently tired despite seeming to get enough sleep, contact your healthcare provider, as this can be a sign of a health condition like sleep apnea.

Maintain a healthy weight

Achieving and maintaining a healthy weight is just one facet of wellness. People who have obesity or are overweight are at higher risk for a variety of health conditions, including heart disease, type 2 diabetes, stroke, osteoarthritis, mental illness, chronic pain, high cholesterol, high blood pressure, and more.

Keeping track of your weight, exercise, and nutritional intake can all help you work toward and/or maintain a healthy weight. Be sure to sync your fitness and nutrition trackers to Evidation so we can provide you with the information you need to get to or maintain a weight that's right for your body.

Manage stress

Stress is an unavoidable part of life, and learning how to manage stress well can make a major difference in your overall well-being. If you're exhibiting signs of stress like trouble sleeping, difficulty concentrating, irritability, or using substances to cope, it's time to develop an effective stress management plan.

Some tips to lower stress levels include:

• Prioritize social connection
• Get higher-quality sleep
• Increase physical exercise (get outside if you can!)
• Talk to a mental health professional

Stay hydrated

Drinking water is vital to feeling alert, fighting illness, and getting the most out of your workouts. Carrying a large water bottle throughout the day can make it easier to get the hydration you need to thrive.

Using a water tracking app can help give you reminders to drink throughout the day. If you have a water tracking app, sync it to Evidation so that we can support you in meeting your hydration goals.

Limit alcohol consumption

Alcohol affects people differently. While some men have no problem having a beer once a week, others struggle to limit their alcohol consumption.

Risks of heavy alcohol consumption (consuming 15 drinks or more per week, or consuming more than five drinks in a period of two to three hours) for men include:

• Higher risk of violence and injury
• Increased likelihood of risky behavior
• Sexual dysfunction and endocrine issues
• Increased risk of high blood pressure, heart disease, and cancer

If you'd like to cut down on your drinking but aren't sure where to start, click here to talk to someone who can help.

Don't smoke

This one is a no-brainer: smoking increases your risk of cancer, harms your respiratory and circulatory systems, and can wreak havoc on your teeth. If you smoke, quit. If you're having trouble quitting, talk to your healthcare provider about how you can stop smoking for good.

Prioritize preventive care

It's easy to put off regular check-ups, skin cancer screenings, colonoscopies, dental appointments, and other important health-related appointments. Doing so, however, can be harmful to your health.

Health screenings can help your care provider detect conditions early, which can increase the likelihood of an effective treatment plan. If you're not sure whether you're up to date on health screenings, reach out to your care provider(s) to schedule any necessary appointments. Good news: most health plans are legally required to cover preventive care services at no cost to you.

Practice safe sex

Practicing safe sex habits can protect your overall health. Talking to new partners about their sexual history and contraception, using condoms, and getting regular tests for STIs can help you stay safe.

If you're at risk for HIV, it's a good idea to talk with your healthcare provider about pre-exposure prophylaxis, or PrEP, a medication that reduces the likelihood that you'll contract HIV after exposure. Your doctor can work with you to help you decide if this is a good option for you.

Cultivate social connections

Connecting with others is key to boosting your well-being, according to the Centers for Disease Control. Supportive, stable relationships with family, friends, and others in your community can make it easier to cope when life gets tough.

If you're working to build your social connections, it's OK to start small. Sending a text to a friend you haven't talked to in a while, reaching out to your parents to see how they're doing, or making small talk with your neighbors can all be solid starting points in creating the relationships that will support your mental health.

Protect your skin

After age 50, skin cancer becomes more common in men than women, and about 1 in 27 men will experience melanoma at some point in their lifetimes, according to the American Academy of Dermatology.

Thankfully, there are some simple steps you can take to protect your skin from sun damage, including:

• Stay out of the sun between 10 am and 2 pm, when the sun is at its peak
• Use sunscreen with an SPF of at least 30
• Cover your body as much as comfortably possible when outdoors
• Stay away from tanning beds
• Seek shade outdoors whenever possible

Limit screen time

Falling into the trap of non-stop scrolling? You're not alone. Worldwide, people spend about 40% of their waking hours on screens. Not every moment spent looking at a screen is detrimental, but cutting down on the amount of time you spend looking at your phone can help you reconnect with the people who are around you in your real life.

Try these tips to cut down on your screen time:

• Know where you're starting. Checking your screen time on your phone can give you some insight. Remember, watching TV, scrolling on a computer or tablet, and playing video games also count, so your phone's screen time tracker isn't the end-all-be-all when it comes to understanding your screen time.
• Make it harder to grab your phone. If you can, place your phone in another room for an hour or two a day. Notice how often you reach for your device—despite not actually needing it.
• Create screen-free times at home. Setting your phone aside while you're eating, playing with your kids, spending time with your partner, or enjoying a hobby can help reset your brain so that you're not constantly craving a quick scroll.

Seek professional help

No matter how hard you try, no man is an island. Reaching out to others for help is vital in keeping your body healthy and getting the support that you need. Working with a personal trainer, a psychologist, a psychiatrist, or simply getting that check-up you've been putting off for years can work wonders in helping you protect your health.

Exercising regularly, prioritizing your mental health, getting out of the constant scrolling habit, maintaining a social life—taking care of your own wellness can feel like a full-time job, and we're here to help. June is National Men's Health Month, and there's no better time than the present to start the process of taking control of your health. At Evidation, we're excited to partner with you and help you take the steps necessary to feel your best. Click here to download Evidation and learn more about how our app can support you.

Healthy meals are the foundation of a healthy eating plan, but adding healthy snacks to your daily food intake can give you the fuel you need to feel healthier overall and manage healthy weight loss. In fact, one-third of a person's daily energy intake is derived from snacks.

What is a good low-calorie snack? A visit to any supermarket or convenience store can be a dizzying experience when you're shopping for snacks to power you through a busy morning or sustain you during a hectic afternoon. Snacks loaded with salty and sugary foods line the shelves, with only a few healthy options hidden between the tempting treats.

The key to ensuring you've got healthy snacks on hand when you need them is careful planning. Let's dive in and explore some ideas for easy, healthy snacks that can complement your weight-loss grocery list.

Understanding the role of snacks in weight loss

Research has established that snacking can play an important role in weight-loss planning. When you snack on nutrient-dense foods high in protein and fiber, you're likely to feel more satisfied and fuller.

In terms of satiety, high-protein snacks give a more positive energy balance, especially when compared with snack-free stretches of time. Equally important, one study published in the Journal of the American Dietetic Association found that high-fiber snacks may help curb your appetite, which aids in weight control. Additionally, a separate study published in the same journal found that average-weight people snack more often than overweight people.

Benefits of incorporating low-calorie snacks into your diet

Snacking on nutritious foods offers these benefits and more:

• Snacking can add more nutrient-rich foods such as vegetables and fruits to your diet if you don't add enough of these to your meals.
• Foods high in protein and fiber can give you a quick energy boost between meals.
• Snacking may boost your brain power. Focus-boosting snacks such as a small amount of dark chocolate or a handful of blueberries may help you stay alert when you're working on a task that requires your full concentration.
• Smaller amounts of food can help you maintain adequate nutrition if you're experiencing a poor appetite or can't eat full meals because of an illness.

Characteristics of ideal low-calorie snacks

In short, a snack is loosely defined as a smaller portion of food eaten between meals. However, when looking for healthy snacks, try to keep nutrition density in mind instead of volume.

A small candy bar may seem like a smaller portion. However, you can enjoy a whole bowl of popcorn that will add tasty fiber-rich food to your meal plan and make you feel fuller for a fraction of the calories of that tiny candy bar. In other words, a low-calorie, high-volume snack is much more satisfying than a small sugary snack.

Practical tips for selecting and preparing low-calorie snacks

When not chosen carefully, snacks can quickly rack up the calories in your daily food intake. Some studies suggest that many snacks tend to be lower in nutrients and higher in calories than meals. Excess calories at snack time may help some people eat smaller meals. However, one small study found that young men still eat the same amount of food at dinner, even if they've enjoyed a healthy snack in the afternoon.

The answer to this dilemma is finding snacks low in calories and eating them at the right time. Here are some more tips:

• Plan your snacks to stay on track. Sticking to a schedule will help you incorporate snacking into your healthy eating plan.
• Try to eat a meal or healthy snack every three or four hours. Blood sugar levels begin to drop about four hours after your last meal.
• Opt for whole foods instead of packaged foods. Often, packaged foods are loaded with sugar or extra sodium to add flavor.

Low calorie snack options

What are some low-calorie snacks? Try some of the ones we've listed below.

Chia pudding

When you want something sweet and creamy, reach for a serving of chia seed pudding. The tiny but mighty chia seed packs heart-healthy omega-3 fatty acids and plenty of beneficial protein. A quarter of chia seeds mixed with one cup of non-dairy milk contains just 340 calories.

Apple and peanut butter

Sweet and salty makes for a great combination when snacking. The natural sweetness of fruit won't make your blood sugar spike. Best of all, enjoy your apple slices with peanut butter for an extra boost of protein, which research shows can help you reduce hunger and maintain a healthy body weight. Keep in mind that peanut butter is high in calories, so stick to about two teaspoons of nut butter.

Roasted chickpeas

High in fiber and protein, an ounce of roasted chickpeas packs a whopping six grams of protein, along with five grams of fiber. And you can enjoy all of these benefits with just 120 calories. Studies show snacking on chickpeas may reduce appetite, control blood sugar levels, and reduce caloric intake at meals.

Popcorn

For a high-volume, low-calorie snack, you can't go wrong with popcorn. You can make popcorn using a microwave popcorn popper, or shop for microwavable popcorn packets that are lower in salt with minimal additives. Four cups of air-popped popcorn has only 122 calories.

Hummus

You can easily pair your favorite vegetables with hummus, a flavorful, creamy spread made with tahini, chickpeas, lemon juice, olive oil, and salt. Veggies and hummus can be a satisfying snack or even a light lunch.

Cottage cheese

Some days call for a protein powerhouse, and that's a great time to indulge in some creamy cottage cheese. You can eat your cottage cheese plain or serve it with a side of fruit or berries. Try taking a half cantaloupe with the seeds scooped out. Spoon the cottage cheese into the cantaloupe half for a satisfying treat that feels decadent. Cottage cheese is also great to have in the fridge for a quick and easy high-protein breakfast.

Pistachios

Most nuts are high in fat, but most of the fat in nuts like pistachios is "good fat," or unsaturated fat. While eating 20 pistachios feels indulgent, you'll only consume 80 calories with less than a gram of saturated fat. Pistachios are rich in fiber, protein, and essential vitamins and minerals.

Fermented vegetables

Foods rich in probiotics include kimchi, sauerkraut, and fermented carrot sticks. Similarly to yogurt, fermented vegetables may benefit health by strengthening your immune system and improving your digestion.

Low-Calorie Snacks for Healthy Weight Loss

It's essential to integrate low-calorie snacks into a nutritious eating plan and a healthy lifestyle. A power breakfast gives you the best start to a productive day, and snacking on healthy foods can satisfy you between meals. With the Evidation app, you can track your healthy habits and learn more about living your best life. Download the app today to get started.

In 2021, it was estimated that nearly 20% of men were living with a mental illness. In the same year, 82% of men reported dealing with extreme stress, and 73% reported experiencing anxiety. If you're a man living with a mental health issue, you may feel like you're alone, but nothing could be further from the truth.

Men's health is often ignored due to stigma and societal conditioning. While the tides are slowly turning, many men still feel uncomfortable discussing mental health issues, reporting embarrassment and negative stigma as the reasons they're hesitant to reach out. While talking about mental health can take courage, it's essential that men in crisis seek help. In 2021, deaths by suicide were four times higher in males than in females.

Here, we'll explore the steps that you can take to protect your mental health, as well as how you can get the care you need if you're struggling.

An important note: if you're having thoughts about hurting yourself or someone else, or if you're dealing with a crisis or emergency, call or text 988 to connect with a mental health professional who can support you.

Recognizing the signs and symptoms of stress, depression, and anxiety

Sometimes, it can be hard to recognize the signs of mental health distress in men.

Physical symptoms may include:

• Fatigue
• Clenched jaw and/or grinding teeth
• Pounding heart and/or high blood pressure
• Indigestion, stomach cramps, constipation, diarrhea
• Unexplained weight changes
• Chest pain, pounding heart, and/or high blood pressure

Psychological symptoms may include:

• Decreased productivity
• Increased substance use
• Decreased anger control
• Changes in relationships
• Withdrawal
• Sadness and crying

The role of healthy habits in mental health management

Incorporating healthy behaviors into your day-to-day life can go a long way in supporting your mental health. If you've been feeling overwhelmed, or you've fallen off of using healthy habits to manage your stress levels, it can feel like a struggle to get back into the habits that help you feel your best. Thankfully, adding just one or two healthy habits to your daily routine can support your mental health.

Stress management techniques: mindfulness, meditation, and relaxation exercises

Taking just a few minutes each day to incorporate stress management techniques can help you keep your cool throughout the day, no matter what life brings your way. Paying attention to your surroundings can help you practice mindfulness. Simply put away your phone and take a few moments to notice what's happening in the world around you. Using meditation apps and other relaxation tools can also help you stay centered despite stressors that occur in your day.

Exercise and physical activity: boosting mood and reducing anxiety

Exercise can work wonders when it comes to stress relief. Using a tracker on your phone can be a great way to keep an eye on your physical health, and to notice how your stress levels shift depending on your activity. The positive effects of exercise aren't in your head—research shows that physical activity works to stimulate chemicals in your brain that reduce anxiety and promote relaxation.

Nutrition and diet: fueling the mind and body for mental wellness

When you eat in a way that fuels your body, you get the energy that's necessary to cope with difficult emotions, including stress, according to Harvard's T.H. Chan School of Public Health. Adding omega-3 fats (such as those found in seafood) and loading up on veggies can help to regulate your body's levels of cortisol (a stress hormone).

Sleep hygiene: the importance of quality sleep for mental health

Getting high-quality sleep can make a world of difference when it comes to mental health, but often, getting a good night of shut-eye is more easily said than done. Using a sleep tracking app can provide you with some insight on where you're starting with your sleep hygiene, and can inform your next steps when it comes to getting the rest you need.

Thankfully, there are some simple steps that you can take to increase the quality of your sleep:

• Wake up and go to bed at the same time each day
• Abstain from drinking alcohol for at least six hours before going to bed
• Stop drinking caffeinated beverages after noon
• Spend some time exercising each day, and don't exercise too close to bedtime if it makes it harder for you to sleep
• Keep your room around 65 degrees
• Use light-blocking curtains to make your room as dark as possible

Social connection and support systems: building strong relationships

Connecting with friends, family, and those in your community can help to bolster your mental health. Spending time with others doesn't just help your well-being in the moment—doing so can also help you to recover from anxiety, stress, and depression, according to the Centers for Disease Control.

Seeking professional help: therapy, counseling, and other resources

If you're struggling with stress, anxiety, depression, or another mental health issue, you aren't alone. While it can feel nerve-wracking to reach out for help, doing so can be a life-saving sign of strength. If you're not sure where to start, click here to take a look at Mental Health First Aid, where you'll be able to access screenings and learn more about treatment options. Working with a therapist, counselor, psychologist, or psychiatrist can help you learn the coping strategies necessary to manage stress, anxiety, and depression.

If you notice that a friend or a loved one is struggling with their mental health, don't hesitate to reach out to them and offer them support when necessary. Letting them know that you're on their side and there to help can turn the tides for someone who is in the throes of anxiety, depression, or extreme stress.

While prioritizing your mental health can take some practice, it's an important step in creating an overall sense of well-being. Taking steps to manage anxiety, depression, stress, and other mental health issues can help you fully enjoy your life, and incorporating healthy habits into your routine can support your efforts to improve your mental health. The Evidation app, with your permission, uses the health data you're already tracking to provide you with personalized insights and articles to help you make the most of every day. Click here to check out the app and learn more.

Fruits are delicious and refreshing, but there's so much more to them than that. For a weight loss diet, fruits are the perfect treat. They're low in calories but rich in fiber, both of which may help with weight loss.

Besides being low in calories and high-fiber foods, some fruits also make you feel fuller. When you feel full and satisfied, you might be less inclined to overeat later in the day. What are the best fruits for weight loss? Let's dive in and find out.

The role of fruits in weight loss

Fruit has an important link to lower body weight. Also, fruits such as apples and grapefruit have compounds that may reduce body fat in overweight individuals.

Foods rich in fiber, including berries and kiwi, can support your weight loss journey by adding fiber to your diet. A diet rich in fiber can result in you feeling fuller for longer and decreasing your appetite. Equally important, replacing high-calorie desserts or snacks with fruit reduces your total calorie intake for the day.

Nutritional benefits of fruits for weight management

While fruit is an important part of a weight loss plan, the fact is fruit provides tons of nutrition. Eating whole fruit is your best option, but healthy fruit smoothies for weight loss are also a way to get more fruit into your diet.

Many fruits are high in vitamin C, while other fruits provide fiber, protein, and other nutrients. Lots of fruits also have antioxidants that help with inflammation and support your overall health.

Strategies for incorporating fruits into daily meals and snacks

Fruit is famously used for salads, but adding fruit to your favorite hot and cold cereals is also a delicious and healthy option. If you don't like a big breakfast, consider making a fruit smoothie. Smoothies are light while also giving you a head start for a productive day and a healthy lifestyle.

Healthy fruits for weight loss aren't limited to breakfast and snacks. Many fruits are also ideal for side dishes at dinner. For example, baked apple works well with lean pork dishes, and berries add an antioxidant boost to a hearty chicken salad.

Best fruits for weight loss and their specific health benefits

Below, we share all of the benefits and recipe ideas for some of the best fruits to eat for weight loss. Add any of these to your grocery list to have easy and quick access to them.

1. Avocado

Whether you add decadent avocado slices as a side dish to a meal or prefer your avocado mashed up into creamy guacamole, this powerhouse food is a treat that's hard to resist. Avocados have more calories than most fruits, so it's important to practice portion control when enjoying them. However, this calorie-dense fruit will increase your feeling of fullness, decrease your appetite, all while improving cholesterol levels.

One clinical trial found that people who are overweight or obese have significant weight loss when they include an avocado in their diet every day.

How to integrate avocado into your meals

Avocados serve as a satisfying addition to a healthy weight loss plan because they feel indulgent. In addition to guacamole, you can serve avocado sliced as a side dish, blend them into protein-rich smoothies, or dice them to top salads or tortilla soup. If you're doing a fruit diet for weight loss, avocados add a lot of protein to your eating plan.

2. Blueberries

At 85 calories for one cup, blueberries are one of the fruits lowest in calories. For weight management, a clinical study assessed 133,000 women and men who ate 16 of the most common fruits, including blueberries. Over a period of 24 years, the participants who ate a lot of blueberries experienced less weight gain than those who ate other types of fruit.

The anthocyanin antioxidants in blueberries also support healthy weight management, and they've been associated with less midsection fat and lower fat mass.

How to integrate blueberries into your meals

Adding blueberries to a hot breakfast cereal such as oatmeal is a wonderful treat. Blueberries are also delicious in cold cereals. For an occasional dessert, whip up a batch of blueberry muffins. Add blueberries to a salad for a sweet addition.

3. Cherries

Cherries play an interesting role in weight management. Eating both tart and sweet cherries has been shown to improve the amount of sleep people get and their sleep quality. Within just three days of eating 25 cherries a day, people in a study slept better.

Why is quality sleep important in weight loss? Research indicates people with a healthy sleep practice have a lower body mass index and are less inclined to develop obesity.

How to integrate cherries into your meals

It's hard to resist a cherry cobbler, but be sure to find one that's lower in calories and uses healthy low-calorie sweeteners. You can also use cherries to make a sparkling summer drink made with seltzer and served with mint sprigs. Or opt for a frozen cherry slushie. Cherry popsicles are a great way to get more cherries into your diet.

4. Grapefruit

A cross between an orange and a pomelo, grapefruit has a long reputation for being beneficial in weight loss. One grapefruit half has just 37 calories while providing 51% of your Daily Value (DV) of vitamin C. Varieties of red grapefruit also have some vitamin A.

Equally important, the antioxidant-rich grapefruit slowly releases sugar into your bloodstream because it has a low glycemic index (GI), which can make you feel fuller for longer. Low GI foods have the added benefit of serving as an intervention in diabetes and heart disease. Also, the naringenin in grapefruit may help with inflammation.

How to integrate grapefruit into your meals

Like all fruits, you can enjoy grapefruit raw as a satisfying breakfast food or afternoon snack. Grapefruit is also a popular breakfast smoothie ingredient. Another way to enjoy grapefruit is in salads.

5. Kiwi

Nutrient-dense kiwi fruits are an excellent source of vitamin K, vitamin C, fiber, and folate. Kiwi can help with controlling blood sugar, improving cholesterol, helping with constipation, and supporting gut health. All of these have weight loss benefits. Kiwi has even been shown to help reduce waist circumference.

Because of kiwi's low glycemic index, the sugar in these tasty berries is released more slowly. This means you'll experience a smaller spike in blood sugar.

How to integrate kiwi into your meals

Add kiwi to your cereal to reduce glycemic response. Or enjoy kiwi raw for an afternoon treat. Another way to enjoy kiwi is in salads or baked goods.

6. Lemon

Most of us know lemons are a rich vitamin C source, but this tart fruit also has numerous other benefits. A whole lemon has less than 20 calories and adds loads of flavor to tea, water, or healthy fruit smoothies for weight loss.

One study observed the impact of lemon juice for 100 women who were trying to lose weight. The women added lemon juice to their diets and experienced a reduction in body mass index and weight. Also, the women measured their upper arms, hips, and waists and noted significant loss of inches in these areas.

How to integrate lemon into your meals

Lemon is commonly juiced and used for beverages. Lemonade is a refreshing and hydrating summer drink, and it's great for weight loss if prepared with a healthy sugar alternative. Lemon slices can also grace grilled or baked fish to add a burst of flavor. Squeeze lemon juice over seafood for a tangy pop of flavor.

7. Mango

A juicy, sweet mango has an indulgent feel, but research has backed this fruit's weight loss benefits. A seven-year study found that adult males who added mango to their diet experienced lower body weights, reduced body mass index scores, and lower waist measurements.

How to integrate mangoes into your meals

Creamy mango is the perfect fruit for freezing into fruit popsicles because mangoes freeze very well. You can also make mango salsa to serve with main dish meals and meats. Grill mangoes for a sweet side dish.

8. Oranges

Orange juice is one of the most popular fruit juices and also perhaps the best fruit juice for weight loss (along with grapefruit juice). Be sure to read the ingredients list on the bottles. Many commercial orange juices have lots of sugar. Also important, this fruit is famous for providing loads of vitamin C. However, studies have shown that when you eat the whole fruit instead of juicing oranges, you may be less hungry and feel fuller for longer.

How to integrate oranges into your meals

In addition to eating orange slices, you can also add oranges to a dessert or salad. Blend oranges into a smoothie for a refreshing breakfast or afternoon treat.

9. Papaya

A sweet tropical fruit with orange flesh, papaya is rich in vitamin C, fiber, and vitamin A. The papain enzymes in papaya aid in digestion. Because they're a hydrating and filling snack, papayas can be a solid addition to your weight loss plan. This is a sweet fruit with a lower glycemic index than most tropical fruits. The B vitamins in papaya boost metabolism, which helps burn more calories.

How to integrate papaya into your meals

Some of the best fruit smoothies for weight loss have creamy papaya as a main ingredient. Diced papaya also adds a sweet touch to a salad. Papaya makes a delicious summer fruit relish.

10. Pears

Pears have natural compounds that have been shown to curb inflammation and reduce blood sugar levels, making them an excellent source for managing and losing weight. In a study of 40 women and men with metabolic syndrome between the ages of 45 and 65, participants ate two fresh pears or drank pear juice with the same number of calories as fresh pears per day for 12 weeks. This change to their diets resulted in reduced waist-to-hip ratios.

How to integrate pears into your meals

A baked pear is an excellent side dish when served with meat. Diced pears add a nice crunch to a green salad, and a pear sauce can be added to your favorite meats.

11. Pineapple

A sweet tropical fruit, pineapple gives you a sweet treat that's low in calories. One cup of pineapple has about 82 calories and boasts a whopping 131% of a person's daily recommended vitamin C intake. Pineapple helps with weight loss by giving you a sweet treat without the calories of sugary snacks.

How to integrate pineapple into your meals

Pineapple slices are a great way to enjoy this delicious tropical fruit, and you can also add pineapple to yogurt or cereal. Pineapple is also an essential ingredient in main dishes such as teriyaki chicken.

12. Raspberries

A cup of raspberries provides 36% of the daily recommended value of vitamin C, 12% of vitamin K, and manganese. Add to this the fact that raspberries have just 64 calories per cup, and you've got a power food.

Because they're higher in beneficial fiber and lower in sugar than many other fruits, raspberries are an excellent addition to a healthy weight loss plan. In adults, raspberries regulate blood sugar levels after meals. This is especially true for overweight people or individuals living with insulin resistance or prediabetes.

How to integrate raspberries into your meals

You can add raspberries to protein bars or fiber bars when you want to have some quick breakfast bars on hand. Raspberries are especially delicious in baked goods for when you want a sweet treat. Like all berries, raspberries work well as a salad topper.

13. Strawberries

With just 50 calories per cup, strawberries are an excellent addition to a healthy weight loss plan. A cup of strawberries packs 99% of the vitamin C you need every day, along with 26% of the daily recommended amount of manganese. The dietary fiber in strawberries is also good for digestion.

People trying to lose weight may also find that most types of berries lower obesity-related inflammation, which can also help with weight loss.

How to integrate strawberries into your meals

Eat strawberries whole for a tasty treat, or add strawberry slices to your favorite salad at lunchtime. Strawberries are also great for adding to cold cereal, oatmeal, or a breakfast smoothie. Or serve strawberries as a nutritious dessert with some fruit dip.

14. Watermelon

For the ultimate fruit for hydration, there are few better summertime treats than watermelon. Watermelon is comprised of lots of water, and this can support weight loss. Keep in mind that watermelon has a higher glycemic index than most fruits, so use portion control when eating watermelon for weight loss.

How to integrate watermelon into your meals

Melons are at their most delicious when you indulge in a slice right after cutting it. You can also use watermelon balls or cubes to add some liveliness to your favorite fruit salad. For even more hydration, blend watermelon into smoothies or freeze it to make summer fruit popsicles.

15. Apples

Apples have a high fiber content, and they're low in calories. Research shows people with varied weights and body mass index (BMI) can prevent visceral fat accumulation because of the polyphenols in apples. Additionally, apple peels are rich in nutrition, containing beneficial compounds and antioxidants that may reduce obesity risk.

When it comes to weight loss, apples can be your best friend. According to research, eating whole apples reduces appetite and increases satiety.

How to integrate apples into your meals

In addition to munching on raw apples, pair apple slices with nut butters for a quick and easy protein-rich snack. Apples are also delicious when added to oatmeal, yogurt, and salads. For a side dish, add chunks of apples to stews or bake whole apples.

Conclusion

On your weight loss journey, enjoying treats such as fruits can be key to healthy weight loss. In addition to being good for you, fruit is also versatile and accessible, giving you a natural fast food that's nutrient-dense. Best of all, you can experiment with a wide variety of fruits and recipes to find what works best for your preferences. Evidation is here to serve as another tool for living your best life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

The warmth of the summer sun is just around the corner! From the feel of the ocean on your toes to the sound of little ones playing outside enjoying the warm weather, summer is a fantastic chance to reset and relax. At Evidation, we're here to help you feel your best, and that includes providing you with expert tips to help you stay safe and healthy this summer. Let's take a look at 10 ways you can boost your wellness in June, July, and August.

1. Sun safety: Tips for protecting your skin

Wearing sunscreen every day is a simple, effective way to protect both the health and the appearance of your skin. Even if you've already been applying SPF as a part of your normal skincare routine, be sure you're also following this expert advice to keep your skin healthy this summer.

• Get the SPF you need. For daily skincare, you'll want to choose sunscreen with an SPF of at least 30. If you're going to be spending time outdoors, you'll want to shoot for an SPF of at least 60.
• Use the correct amount. Most people don't use enough sunscreen, which can lessen your protection against the sun's rays. You'll need to use about an ounce of sunscreen to protect your arms, legs, face, and neck. An ounce of sunscreen is enough to completely cover your palm prior to application.
• Reapplication matters. Experts recommend that you reapply your sunscreen at least every two hours, especially if you're swimming or sweating. If you're only spending time indoors, however, reapplication may not be necessary.
• Take additional precautions. While sunscreen is a simple and effective way to protect your skin from the harmful effects of the sun, using additional sun protection is a smart move. Sunglasses, protective clothing, and wide-brimmed hats can all provide a physical barrier that can work to keep your skin safe.

2. Hydration: Staying cool and hydrated in the heat

Nothing beats a cold glass of water on a hot summer day, and your body will thank you every time you hydrate while you're spending time in the heat. This is especially important when you're exercising outdoors, or when you're spending time in extreme temperatures.

According to Sarah Adler, a performance dietitian with UCLA Health Sports Performance, about 60% of the body is made up of water, and it's super-important that we replenish water lost through sweat during the hot summer months. Adler says that proper hydration is necessary to support brain function, support mood, regulate body temperature, and to keep the digestive system running smoothly.

Not sure how much water you need to drink each day? We get it – there's plenty of conflicting information out there, and it can be hard to pinpoint your exact hydration needs. Adler recommends that people should drink between .5 and 1 ounce of water per pound of body weight each day, and people who are exercising or working in the summer heat should make the 1 ounce per pound guideline their hydration minimum.

"We may need more, we may need less," says Adler. While you should certainly drink when you're thirsty, this isn't always the most reliable indicator that you need to hydrate. For some people, thirst doesn't become apparent until the body has already become dehydrated. Adler says that noting the color of your urine can be a much more accurate way to assess your body's hydration needs – a light, pale yellow color can be a sign that your body is properly hydrated.

3. Healthy eating: Incorporating fresh fruits and vegetables

In addition to drinking plenty of water, enjoying hydrating foods can help you feel your best. Produce options loaded with water include lettuce, watermelon, strawberries, bell peppers, celery, and tomatoes.

Enjoying fresh summer produce isn't just great for keeping your body hydrated, however. Many fruits and veggies are in season during the summer months, allowing you to enjoy maximum flavor and maximum nutritional benefits.

While the exact fruits and vegetables that are in season during the summer vary depending on your location, common summer season produce includes:

• Apples
• Artichokes
• Avocados
• Bananas
• Beets
• Blueberries
• Broccoli
• Carrots
• Grapes
• Kiwi
• Lemons
• Limes
• Peas
• Strawberries

If you're able, summer can be a fantastic time to load your freezer up with produce. Freezing fruits and veggies in-season can give you a delicious treat to enjoy once the weather turns chilly in a few months.

4. Exercise: Fun and fitness in the sun

It feels great to get out and enjoy exercise in the summer, but it's important that you take precautions to stay safe in the heat. It can be easy to overdo it, and you may not notice signs of struggle until your body is already in the throes of a health issue.

Follow these tips from the American Heart Association in order to prioritize your safety while exercising in the summer:

• Consider your timing. If possible, you'll want to exercise in the morning or evening. Summer days tend to be the hottest between noon and 3 pm, so avoid exercising outdoors during these hours if you can.
• Drink water regularly, even if you don't feel thirsty. If you're hitting the road or the trails, bring water with you, or plan for water stops along your route. If you're exercising in especially hot temperatures, or you're going to be working out for more than an hour, you'll also need to replenish electrolytes (packing a banana can be a good idea to give your body what it needs in addition to water).
• Don't push it. We're all for encouraging you to go the extra mile, but if your body is telling you that something feels off, listen. It can take time to adapt to the heat (up to two weeks). If it's hotter than you're used to, you may not be able to work out as hard or for as long as normal. There's nothing wrong with this – take breaks, spend time in the shade, and call it quits early if necessary.

5. Allergy management: Coping with seasonal allergies

Sniffing, sneezing, watery eyes – seasonal allergies can make it tough to fully enjoy summer. When your body has an allergic response to environmental irritants, you may also feel tired and sluggish.

Thankfully, there are plenty of options to manage seasonal allergies that can help you enjoy all that the warm months have to offer. Over-the-counter options like saline rinses, eye drops, and antihistamine sprays may be all that you need to soothe occasional seasonal allergies.

If you find that your seasonal allergies are interfering with your daily life, it's a smart move to make an appointment with your primary care provider to discuss prescription options that can support your health.

In addition to medication, there are lifestyle modifications you can make to lessen the effect of seasonal allergies, including:

• Invest in an air purifier. No matter how clean you keep your home, it's impossible to keep it free of all allergens, especially those that you track in on your shoes and clothes. Running an air filter can help remove allergens from the air in your home, providing symptom relief.
• Shower after spending time outdoors. While it may not be practical to shower every time you leave the house, taking a shower when you notice your allergy symptoms are acting up can be helpful, as it physically removes pollen and other allergens from your hair and body.
• Check the pollen count. Taking a look at the pollen count in your area can help you decide whether it makes sense to spend more time indoors or outdoors. When you notice that the pollen count is especially high, you may want to take over-the-counter allergy medication proactively (if you're not already using a daily medication prescribed by your doctor).

6. Sleep hygiene: Tips for quality sleep during hot nights

It can be tough to get high-quality sleep when your area is in the midst of a heat wave. Thankfully, there are some tricks you can try to get the rest you need when the temperatures outside are sweltering.

• Hydrate early. Keeping your body hydrated can make it easier to sleep on a hot night, but it's important that you stop drinking water early enough that you won't be running to the bathroom all night. For most people, finishing up water an hour or two before bed works well.
• Skip the cocktails. The damage of booze in hot weather is twofold: alcohol dehydrates your body, and makes it more likely that you'll experience night sweats. On super-hot days and evenings, it's a good idea to forgo the booze in favor of a more hydrating beverage.
• Exercise early. Getting plenty of physical activity can make it easier for you to fall asleep. During a heat wave, however, it's a good idea to get your workout in early. Exercising too close to bedtime can make it difficult for your body to cool down. Getting your workout in as soon as you wake up – during the cooler hours of the morning – can be a good idea.

7. Mental health: Stress management and relaxation techniques

Summer is associated with kicking back and relaxing, but this doesn't mean that your self-care practices can take a backseat. For many, summer brings new and different schedules, increased family gatherings, and social obligations that can bring stress.

Setting boundaries can be key to protecting your mental health during the summer. Between kids' sports schedules, vacations, filling in for others at work, and social obligations, it can be tough to find time for yourself. Keep a calendar just like you do during other times of the year, and don't be afraid to say no when things begin to look too busy.

Immersing yourself in nature can also be helpful for relieving summer stress. According to Harvard Health, spending as little as 20 minutes in nature can lower stress levels. Enjoying a hike, swim, or yoga class outdoors can help your mind relax and reset, no matter how busy your schedule gets.

As always, don't be afraid to reach out for professional help if you're struggling. Talking with a counselor, therapist, or other licensed mental health professional can provide you with the support you need to feel your best.

8. Safety precautions: Preventing heat-related illnesses

While children, seniors, people who live with obesity, and people who are physically ill are at higher risk for heat-related illnesses, anyone can fall victim to heat stroke, heat exhaustion, and more. Taking precautions to keep yourself healthy in hot weather can help you rest assured that you and those you care about are enjoying the sun safely.

Important heat-related illness prevention tips include:

• Stay in air-conditioned areas when possible. Spending time in air conditioning can help your body get relief from the heat. If you don't have air conditioning in your home, spending time in a mall, community center, or public library can help.
• Slow down. When temperatures spike, move your workouts indoors, or schedule them for early in the morning or during the evening hours.
• Avoid hot foods: While burgers and corn are delicious straight off of the grill, eating hot foods and drinks can make it tough for your body to cool down. On especially hot days, opt for salads, smoothies, cold sandwiches, and other heat-free options.

9. Travel health: Staying healthy on summer vacations

There's not much that feels worse than getting sick on vacation, and taking some precautions to help you stay healthy when you're enjoying a getaway can be well worth the extra effort.

• Talking with your doctor before going on a long trip – especially if you're traveling overseas – is a smart move. Your physician will talk with you about any vaccines or medications you'll need to stay safe, and can discuss whether you should make an appointment to check in upon your return.
• Get rest. Traveling is taxing, and traveling to a different time zone can do a number on your well-being. Rest when you're feeling tired, and give yourself time to adjust to a different pace.
• Stay hydrated. We said it earlier, and we'll say it again – water matters. When you're traveling, drink plenty of water (and be sure to check whether you need to opt for bottled water if you're in a new location).

10. Use Evidation to track your health during summer

Tracking your health data can provide you with valuable insights into what your body needs, and at Evidation, we're here to help. With your permission, the Evidation app safely and privately uses the health data you're already gathering to provide you with the information you need to support your health. Bonus: with your OK, we're also able to use your health data to inform medical studies, allowing you to effortlessly contribute to a healthier world.

Evidation is built upon a foundation of privacy, and we adhere to an opt-in model. That means:

You control who sees your data—or doesn’t

You give consent every time there’s a request for your data

Get started with Evidation today

At Evidation, we're excited to partner with you to help you get the most out of your health data by providing personalized articles and insights that can help you feel your best. No matter where you're at on your health and fitness journey, we'll be by your side, every step of the way. Learn more about how Evidation works and download the app today.