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An apple a day doesn't just keep the doctor away—it can keep the pounds away, too. Enjoying fruits and vegetables is a key part of many nutrition plans, and adding apples to your diet can provide the fiber, vitamins, and craving-kicking natural sweetness that you need to stick to your nutrition goals for weight loss.

Here, we'll take a look at the nutritional profile of apples, how enjoying apples can support healthy weight loss, the best variety of apples to help you manage your weight, ways that you can include apples in your meals and snacks, and the best way to include apples into your nutrition plan when you're trying to lose weight.

Nutritional profile of apples

The nutritional profile of apples can vary depending on size and variety.

A typical apple's nutritional profile includes:

• Calories: 95
• Protein: .4g
• Carbs: 25g
• Sugar: 19g
• Fiber: 4g

Despite the semi-high natural sugar content of an apple, its glycemic index—or the amount that your blood sugar increases after eating one—is low, due to its high fiber content.

How apples support weight loss

Apples are rock stars in the weight loss world, and for good reason. Their impressive nutritional profile and myriad health benefits make apples a great choice.

Here's why you should consider adding apples to your weight management plan:

• High fiber content. Foods with a high fiber content have the ability to help you feel full for longer periods of time, and can aid in digestion. Eating apples regularly can help you meet your daily fiber requirements, which can help create sustainable weight loss.
• Low calorie content. Apples—like many fruits and vegetables—have a high water content, creating a lower calorie count that makes them easy to fit into most weight loss nutrition plans.
• Simplicity. It's hard to beat the convenience and versatility of apples. When you're on the run and need a healthy snack, throwing an apple into your bag is a simple option. Apples don't need to be refrigerated, don't require a container, and can be eaten on the go.

In a 12-week study, overweight women who ate 1.5 apples per day lost 2.9 pounds over the course of the study compared with women who did not add apples to their diet. The results of the study suggest that high-fiber diets tend to decrease body weight—researchers noticed the same phenomenon in a group that added pears, another high-fiber fruit, to their diet.

Best types of apples for weight management

When you're browsing in-season produce and are trying to find the best apples for your health, any choice is going to be a good one. The best apple for your health is the one that you're going to eat, so choosing your favorite variety is what matters.

That being said, there are some apple varieties that offer specific health benefits, including:

• Red Delicious apples have higher levels of antioxidants than other types of apples.
• Pink Lady and McIntosh apples are known for their high vitamin C levels.
• Honeycrisp and Granny Smith apples provide the most substantial fiber boost.

Creative ways to include apples in your meals and snacks

Ready to add more apples to your diet? Whether you enjoy them alone or with other healthy foods, you'll quickly be able to see what an easy and helpful addition apples are to a balanced diet.

Check out these satisfying snacks that can help you fit more apples into your day:

• Fruit salad: Add apples to a salad of summer fruits for a fiber boost and a fun crunch.
• Apples and peanut butter: Add this satisfying snack to your daily routine, or enjoy it alongside a meal.
• Apple nachos: In the mood for a decadent dessert? Slice apples thinly and drizzle with a bit of honey. Top with sliced almonds and shredded coconut.

How many apples should you eat per day for weight loss?

Eating up to three apples each day may help with weight loss. It's important to note that unless you're eating at a caloric deficit, you won't lose substantial weight. Experts recommend adding apples to a calorically appropriate, high protein diet that's low in added sugars. Engaging in both cardio exercise and strength training can also help to support your weight loss efforts.

At Evidation, we're here to help you make the healthy decisions that make you feel your best

When you choose to share the health data that you're already tracking with Evidation, you're making a smart move toward getting the information you need to move forward on your health journey. We'll use the data that you choose to share to offer personalized, content-based insights that provide you with the information you need to make progress. Bonus: with your permission, we'll be able to use your health data to inform medical research, allowing you to do your part to make the world a healthier place.

We'd love to support you as you work toward becoming your happiest, healthiest self. Whether you're just getting started with improving your health or you're looking for a new component to add to your wellness toolkit, we're excited to have you on board. Click here to learn more about how Evidation works and download the app so you can get started today.

The colon—also known as the large intestine—is a vital part of your digestive system. Measuring about five feet in length, the colon performs several functions for your body, including water absorption, waste storage, bacterial fermentation, and stool formation. Taking care of your colon by eating foods that support its functioning is key to avoiding gastrointestinal disorders, including colorectal cancers and inflammatory bowel disease.

Here, we'll take a look at why your colon plays such an important role in your overall health, foods you can enjoy to keep your colon healthy, and which foods you should avoid in order to protect your colon.

Importance of a healthy colon

Colon health is crucial, and you can take many steps that can contribute to the overall health of your colon. Taking care of your colon ensures that your body is able to absorb vital nutrients from food, and is able to remove waste properly.

If your colon is not functioning properly, you may experience digestive issues such as irritable bowel syndrome, constipation, abdominal pains, and diarrhea. If you're experiencing these issues, it's key to talk with your doctor at your yearly checkup. Your doctor may also recommend age-appropriate colon tests for early detection of problems, such as a colonoscopy, to detect cancer and other conditions.

Thankfully, there are many foods you can eat to help support the health of your colon. Here, we'll explore a few different categories of foods that support colon health.

High-fiber foods for colon health

Eating a balanced diet rich in fiber can go a long way in supporting the health of your colon. Enjoying whole foods, especially fruits and vegetables, can help to provide you with the fiber that you need to keep your digestive system running smoothly and protect your colon.

Fiber-rich foods that you can add to your diet include:

• Kidney, black, and pinto beans
• Lentils
• Soybeans (edamame)
• Acorn squash
• Guava
• Strawberries
• Collard greens
• Broccoli
• Carrots
• Bananas
• Cauliflower

Probiotic-rich foods that support digestion

When your colon is healthy, it supports a diverse microbiome in your gut, which can support your immune system, help with digestion, and even support a healthy mood. Many bacteria that are beneficial to the digestive system reside in the colon. These bacteria help your body to utilize nutrients found in food, including vitamin K and some B vitamins.

Eating foods that are rich in probiotics can help to support your body's microbiome and can help keep your colon healthy.

Foods that are rich in probiotics include:

• Yogurt
• Kefir
• Sourdough bread
• Buttermilk
• Sour pickles
• Soft cheeses
• Miso soup
• Sauerkraut

If you're not a fan of fermented foods, you can also explore probiotic supplements that help to support your body's needs.

Antioxidant-rich foods for colon protection

Antioxidants work to slow or stop the oxidation process in the body, which can protect your cells from dangerous free radicals. Left unchecked, free radicals can attack healthy cells, which can lead to the development of tumors.

It's believed that eating foods rich in antioxidants can promote overall health, including colon health.

Some foods rich in antioxidants include:

• Kidney, black, and pinto beans
• Blueberries
• Cranberries
• Artichokes
• Raspberries
• Strawberries
• Russet potatoes
• Dark leafy greens
• Prunes
• Pecans

Hydrating foods that support colon function

Drinking plenty of water is paramount to supporting the health of your colon. When you stay hydrated, your body is less likely to become constipated. Having regular bowel movements helps to keep the colon healthy. In addition to drinking plenty of water throughout the day, you can also enjoy foods with a high water content to boost your overall hydration levels.

Foods that have high water content and can contribute to colon health include:

• Watermelon
• Cantaloupe
• Strawberries
• Oranges
• Peaches
• Cucumbers
• Broths and soups
• Lettuce
• Plain yogurt
• Celery
• Zucchini
• Grapefruit
• Cauliflower
• Bell peppers

Foods to avoid for better colon health

Unfortunately, there are some foods that are particularly hard on the colon, including:

• Red meat
• Processed meats
• Alcohol
• Added sugars
• Deep fried foods
• Coffee
• Dairy products

If you're currently dealing with a colon condition, it's important to talk to your healthcare provider for dietary recommendations.

Tips for incorporating colon-friendly foods into the diet

Changing your diet can take some time, and researching ways to support your colon health is an important first step in the right direction.

Some ways to begin the process of adopting a colon-friendly diet include:

• Cut up fresh fruits and vegetables every few days so that you always have a healthy snack available
• Use an app to track your nutrition and aim for at least 30 grams of fiber each day
• Drink plenty of water as you add more produce and other fiber-rich foods to your diet
• Take it slow—it can take some time for your body to adjust to increased fiber levels

We're here to support you at every stage of your wellness journey.

Becoming your healthiest self is hard work, and it's important to have a good support system to help you make the choices that take your health to the next level. At Evidation, we're here to help you make the most of the health data you're already tracking. With your permission, we'll use the health data you're already gathering to develop personalized, content-based recommendations and articles that you can use to inform your next steps. No matter where you're at on your health journey, we're here to help you keep moving forward. Click here to learn more about how Evidation works and download the app today.

If you're searching for the answers to questions like "How much chia seeds per day to lose weight?" or "Are chia seeds good for you?" you've likely heard about the many benefits of these tiny, fiber-packed nutritional powerhouses. Chia seeds are celebrated superfoods that are known for their myriad health benefits and their ability to support weight loss. Here, we'll explore the benefits of chia seeds, learn how eating chia seeds each day can help to support healthy weight loss, and delve into recipes that help you make chia seeds a part of your daily nutrition plan.

Nutritional profile of chia seeds

Chia seeds are nutrient powerhouses, making them a great fit for any nutrition plan—not just for weight loss. Native to Guatemala and Mexico, chia seeds are the small, flat, oval-shaped seeds of the chia plant.

Let's take a look at the nutritional profile of chia seeds.

Nutrition facts for 1 tbsp (12g) of chia seeds:

• Calories: 58
• Total Fat: 3.7g
• Total Carbohydrates: 5.1g
• Fiber: 4.1g
• Protein: 2g

In addition to a solid macronutrient profile, chia seeds are also an abundant source of a variety of vitamins and minerals, including manganese, phosphorus, copper, selenium, iron, and magnesium. Incorporating chia seeds into your diet doesn't just work when you're actively trying to lose weight—they can also provide you with the fiber and nutrients you need to feel your best once you hit the maintenance phase.

How chia seeds support weight management

Losing weight can present challenges, and enjoying chia seeds may help you reach and maintain a healthy weight. In just two tablespoons of chia seeds, you can get nearly 40% of the daily recommendation for fiber. Eating a diet high in fiber has been shown to contribute to healthy weight loss.

That being said, chia seeds are not the end-all-be-all solution to weight loss, although adding them to a healthy, calorically appropriate nutrition plan may help to maximize your efforts.

Health benefits of chia seeds beyond weight loss

The benefits of enjoying chia seeds go far beyond any changes you may see on the scale. According to a 2023 review in the Journal of Functional Foods, the antioxidants in chia seeds may help to protect the heart and liver. Chia seeds may also help to prevent cancer, and may contribute to longevity. People who have type 2 diabetes, high blood pressure, and depression may also benefit from the fiber in chia seeds.

Chia seeds are also loaded with omega-3 fatty acids, a form of polyunsaturated fats. These are essential nutrients (meaning your body cannot make enough of them to survive), so it’s vital that you get them through food. Omega-3 fatty acids work to help all of the cells in your body function properly, but they're especially important to support eye and brain health. Chia seeds are loaded with ALAs (alpha-linolenic acid), the plant-based form of omega-3s.

Recommended daily intake of chia seeds for weight loss

While there's no official recommended daily dosage for chia seeds, adding one ounce (2 to 3 tablespoons) per day to a healthy diet may help support sustainable weight loss. It's a good idea to take your time when incorporating chia seeds into your diet. Adding a high volume of chia seeds can cause some digestive upset if your body isn't used to the high amount of fiber that the seeds contain.

Easy ways to incorporate chia seeds into meals and snacks

Looking for satisfying snacks that can help you include chia seeds in your daily life? Whether you're looking for a post-exercise smoothie or a sweet pudding to satisfy your sweet tooth, we've got you covered.

Try these ideas to enjoy chia seeds:

• Make chia seed pudding by combining 1/4 cup of chia seeds with 1 cup of liquid. Mix well and let the mixture sit for about 15 minutes. Stir occasionally. Your chia seeds will be about 80% hydrated. If you'd prefer a thicker pudding, allow the mixture to sit overnight in the fridge in a covered container.
• If you're making a smoothie, you can add a tablespoon of chia seeds per 8 ounces of liquid.
• If you're mixing chia seeds with yogurt, add a tablespoon to 8 ounces of yogurt, and be sure to add a bit of water as well to thin out the mixture and stop the chia seeds from clumping.
• Chia seeds can be added to baked goods as well. Tossing a few tablespoons into breads, muffins, or pancakes can help you amp up the nutrition in your favorite recipes.

Remember, take it slow when you're incorporating chia seeds into your diet, and be mindful of other sources of fiber in recipes so that you don't overdo it and cause digestive upset.

Evidation: Here to support every step of your health journey

When you're prioritizing your wellness, finding foods that support your journey can be fun and exciting. When you share the health data you're already tracking with Evidation, we'll compound your information to find and offer content-based, personalized insights that will help to propel you forward.

At Evidation, we believe that information is power, and we're here to help you make the most of the health data that you're already tracking. Click here to learn more and download Evidation today.

If you're interested in losing weight to become your happiest, healthiest self, congratulations! Beginning your weight loss journey is a fantastic step toward wellness, and at Evidation, we're here to support you every step of the way as you work toward your goal. Here, we'll dig into how you can start stacking up some weight loss wins so that you're able to create momentum to propel your journey forward.

Setting realistic weight loss goals

When you decide that you're ready to begin to move toward a healthy weight, it can be tempting to take extreme measures to lose weight fast. As motivating as it can be to see fast progress on the scale, extreme measures aren't typically healthy or sustainable, and can lead to gaining back the weight you may initially lose—and then some.

Tracking your progress toward your goals can help you stay motivated as you see your hard work paying off. Setting healthy, maintainable, realistic goals can help you stay on track on the days when sticking to your new healthy habits doesn't feel quite as exciting as it did in the beginning.

Consider the following when setting a weight loss goal:

• Start with 5-10% of your current body weight. According to the National Heart, Lung, and Blood Institute (NHLBI), starting with this initial goal is a realistic way to get started. You'll likely find that your energy levels and other facets of your health begin to improve with your initial loss, which can help to keep you moving forward (if you so choose).
• Aim to lose 1 to 2 pounds per week. According to the Centers for Disease Control, this gradual, steady pace helps people keep weight off more easily than people who lose weight rapidly.
• Set habit goals alongside weight loss goals. While you want to see the scale move each time you weigh in, setting habit-based goals can boost your health and help you get where you want to be. Choosing to walk 30 minutes each day, enjoying 5 servings of fruits and/or veggies every day, or drinking 70 oz. of water each day are all habits that contribute to weight loss.
• Consider your needs and lifestyle. Creating a personalized weight loss strategy that considers sex differences, cultural considerations, scheduling issues, family commitments, and other factors can all help you create a plan that's sustainable over time.

Importance of a balanced diet

Changing the way you currently eat to adopt a more balanced, satisfying approach to nutrition is one of the most important factors when it comes to healthy weight loss. As you increase your physical activity and start paying more attention to your sleep and stress levels, it's likely that you'll begin to notice which foods fuel your body—and which foods leave you feeling sluggish.

Try these tips to create more balance in your nutrition plan to help you continue moving toward your weight loss goals:

• Stop thinking of a diet as a temporary fix. A diet doesn't mean low-calorie, restrictive eating—it's simply the term used to describe the food we eat each day. Changing your diet to replace less nutrient-dense foods with more nutrient-dense foods can help to set you up for weight loss success.
• Talk with a pro. In addition to using a calculator to understand your caloric needs, talking with your healthcare provider or a registered dietitian can help you understand the number of calories that are necessary to move toward your weight loss goals without robbing yourself of energy and nutrients.
• Get away from empty calories. Empty calories—from foods like pastries, sugar-loaded drinks, and even foods that are often thought of as healthy options (like granola bars, smoothies, and salads)—can wreck your calorie budget for the day while also leaving you feeling unsatisfied. Look for a balance of protein, fat, and carbohydrates for each meal and snack, and be sure that you're getting plenty of fiber (aim for 25–35 grams per day) to help you stay satisfied.
• Consider how different foods make you feel. When you're adjusting to a new nutrition plan, it can be tough to focus solely on how foods taste, leaving you craving a return to your old habits. Focusing on how foods make you feel—for example, taking note of how much energy you have after enjoying a dinner of fish, veggies, and sweet potatoes—can help you stay focused on the good that your new way of eating is doing for your body.
• Consider portion sizes. Check the portion size in the nutrition facts on your foods, and be sure to accurately track your calories to help you stay on track (more on that shortly).

Incorporating regular physical activity

While changing your nutrition is more effective for weight loss than increasing your physical activity, combining the two is a winning combination both for weight loss and your health.

There's no need to hit the gym for hours at a time in order to lose weight. Simple movement like walking, yoga, and hiking can all help to contribute to your weight loss goals. If it's been quite some time since you last exercised regularly, starting with lower-impact exercises can be a good place to start, and you can increase the intensity of your workouts over time as your fitness begins to improve.

Ready to take it to the next level? Signing up for a 5K, taking a challenging aerobics class, or joining an adult sports league can all be fun ways to stay committed to getting sweaty.

The best workout is the one that you'll actually do. Take your time finding an activity that you enjoy, and don't be afraid to switch it up. Setting realistic goals around exercise (such as working out for 20 minutes a day, four days a week instead of working out every day for an hour) can also help you stay on track.

An important note: If you're working out for an hour or more, it's likely that you'll need to include some extra fuel in your day.

Hydration and weight loss

It's not a myth: research shows that drinking water may help you lose more weight. It's easy for the brain to interpret thirst signals as hunger signals, according to Dr. Melina Jampolis, a board-certified physician nutrition specialist. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain. You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories," says Dr. Jamopolis.

Unsure of how much water you should drink in order to stay hydrated throughout the day? The old "8 glasses of water a day" rule doesn't work for everyone. According to the National Academies of Sciences, Engineering, and Medicine, women should drink about 11 cups of water each day, while men should drink about 15.5 cups. While increasing your water intake alone isn't likely to spur weight loss, staying hydrated can lead to higher energy levels, better sleep, and less stress, all factors that can make it easier to drop pounds.

Sleep and weight loss: What's the connection?

Getting great sleep may help you lose weight. When you sleep, your body regulates ghrelin and leptin, two hormones that help to control your appetite. When you don't get enough sleep, these hormones are disrupted, and may leave you feeling more hungry throughout the day.

This doesn't mean that you're likely to eat larger meals after a night of poor sleep, rather, it means you're more likely to snack, says Dr. Chris Kacyon, Department Head of the Health and Fitness Science Department at Wake Technical Community College. "Lack of sleep, poor dietary decisions, and obesity are directly related," says Dr. Kacyon.

Tracking progress

Seeing your progress in real-time can help motivate you to keep moving toward your healthiest weight. Using apps and fitness trackers can help you learn more about your eating patterns, exercise patterns, sleep habits, and more. Apps only work if you use them, of course—be sure to turn on notifications for your fitness tracking apps so that you don't forget to log your food or a workout.

Many people experience anxiety around weight loss. It can be helpful to remember that you're a work in progress, and whatever number you see on the scale is simply information that can help to inform your next steps. You are more than your weight. If you begin to feel like you're becoming too focused on the number on the scale, talking with a therapist, social worker, or other mental health care provider can help.

Using the Evidation app

Technology can support your weight loss efforts. Once you start using apps to track your progress, Evidation is here to compound your data, creating personalized, content-based insights and action steps based on your daily actions. We only use the data you choose to share, and your privacy is our top priority.

Achieving and maintaining a healthy weight is an important part of overall wellness. When you're wondering how to start losing weight, it's key to take a balanced, sustainable approach that you'll be able to continue as you move closer to your goal. Enjoying a balanced diet, incorporating healthy movement into your lifestyle, staying hydrated, getting high-quality sleep, and tracking your progress can all help you move toward a weight that's healthy and sustainable for your body. We're here to support you every step of the way. Click here to learn more about Evidation and get started with our easy-to-use app.

Frustrated and wondering how to quit eating so much? We're here to help.  

Do you ever find yourself continuing to eat food that doesn't fuel your body, unsure of why you keep going back for more? Perhaps it feels impossible to stop eating until you're uncomfortably full, or you enjoy eating healthy food, but have trouble sticking to portion sizes that make sense for your needs.

You're not alone.

Overeating—eating past the point of fullness—is something most people do from time to time. If you find that you're overeating regularly (instead of just on a holiday or during a night out to your favorite restaurant), it's possible that you've developed some habits that could negatively affect your well-being. With some persistence, mindset changes, and education on how to shift your eating habits, you can develop a healthy relationship with food that helps you move toward your health and wellness goals.

Here, we'll explore:  

• The most common causes of overeating
• How you can apply principles of mindful eating and portion control to your daily life 
• Tips to manage cravings for foods that don't move you closer toward your goals
• How hydration can help you make the right choices for your body
• How balanced meals and snacks can support your well-being
• Tips to create a healthy routine that you're able to stick to long-term
• How you can use technology to support your wellness

Causes of overeating

Old habits can be hard to break, and if you're struggling to figure out how to stop overeating, you aren't alone. If you were required to be a member of the clean plate club before you could leave the family dinner table when you were growing up, if you dealt with food insecurity, or if you use food as a way to cope with stress, you may find that you're entrenched in regular overeating. Understanding some of the reasons behind why overeating occurs can help you develop different habits and move forward.

Overeating is actually a biological response to stress. When the body experiences real or perceived stress, it begins to make more of a hormone called cortisol. This stress hormone creates a fight-or-flight response. This was helpful back in the days when humans had to run from wooly mammoths—not so helpful when we're dealing with anxiety due to an email from a seemingly irritated supervisor.

The body's release of cortisol doesn't just pump you up to win a fight—it can also signal that it's time to find high-calorie food, including foods high in sugars, salts, and fats. While this was helpful in the days when we were fending for ourselves in the wilderness, eating high quantities of calorically-dense foods isn't the best fit for most lifestyles in the modern world.

Cortisol isn't the only factor that can make you more likely to overeat. How often you eat, what types of foods you eat, when you eat, how quickly you eat, and what you're doing while you eat can all affect your appetite and satiety.

It's clear: there are myriad factors that can make it tough to curb the habit of overeating. Whether you're working toward weight loss or simply want to stop feeling stuffed at the end of the day, there are plenty of tips and tricks that you can put into practice to get your eating habits under control.

Tips for mindful eating

Mindful eating—the concept of creating a state of active awareness and focusing your full attention on your food and the eating process—can make it easier to notice your body's natural signs of fullness.

If you're used to rushing through your meals in a hurry to get back to your packed schedule, it can take some time to get used to slowing down and fully enjoying your food.

Try these tips to start incorporating mindful eating into your day:

1. Pause before you eat. Create a pleasant atmosphere (if possible) and think about the food you're about to enjoy. Think about how you're feeling. Are you hungry? Rushed? Relaxed? There's no judgment—this is simply a time to check in with yourself and notice where you're at emotionally before you begin eating.
2. Ditch the distractions. We understand that it can be tempting to work through lunch, but taking a few minutes to simply focus on your food without distractions can go a long way towards getting in tune with your body. Close your laptop, put your phone face-down, and take at least a few minutes to consider and enjoy the tastes, textures, and temperatures of your food. Chew your food thoroughly, and take time to enjoy a beverage while you eat.
3. Finally, take some time to allow your body to digest after you eat. You can make the most of the time you have. If you only have a few minutes (or a few seconds), take a beat to check in with yourself and consider whether you've had enough food or you'd like to keep eating. If you can swing it, enjoying a relaxing, slow walk around the block can help your body begin the digestion process.

Strategies for managing cravings

The best way to manage cravings? Stop them before they start by managing stress, getting enough rest, eating plenty of healthy food throughout the day, and having healthy options ready to go. Severely restricting your caloric intake, cutting out entire food groups, and eating a diet devoid of nutrient-dense foods sets your body up to crave high-calorie, hyperpalatable options.

If you're dealing with a craving right now, take a moment to discover what's really going on. If you're craving comfort food due to a stressful situation, you may be able to find relief through exercise or talking with a friend. Giving yourself choices can also help. For example, many people find it helpful to follow a line of thought like, "I really want another piece of pizza, but I might just be having a craving even though I feel satisfied. I'll wait 15 minutes and see if it still sounds appealing."

The role of hydration in controlling appetite

Believe it or not, drinking enough water throughout the day may actually reduce your appetite, according to researchers at Johns Hopkins University. When your body is mildly dehydrated, your brain may misinterpret the desire for water as the desire for food. In the event that you’re dehydrated and not hungry, drinking water may decrease your appetite.

In a 2016 study, participants who drank two glasses of water before eating a meal ate nearly a quarter less than those who did not drink water before eating. Drinking water doesn't just help you feel full—it may also boost your metabolism and help with weight management. A 2013 study of girls with excess body fat showed that those who drank two cups of plain water half an hour before each meal lost weight despite not making any other dietary changes.

Importance of balanced, portioned meals and snacks

Eating plenty of healthy food at regular intervals throughout the day can help protect against the urge to overeat. A combination of protein, carbs, and fats at each meal and snack can help you control hunger throughout the day while also providing your body with the fuel it needs to enjoy even energy levels from morning until night. Getting enough fiber in your diet is also key for ensuring that you feel even energy levels all day long. Portion control is key when it comes to enjoying healthy food in amounts that allow you to feel your best.

A few ways to exercise portion control include:

• Fill half of your plate with vegetables, and be sure you finish all of your veggies before you grab a second serving of your main course.
• Pack up leftovers as soon as your meal is over.
• Try to schedule meals out with family and friends over lunch instead of dinner.
• Only eat off of a plate—not out of a pot, bag, or serving dish.

How to create a healthy eating routine

When your goal is food freedom—a lifestyle in which the foods you eat fuel your body, support your health, and nothing is off limits—it's essential that healthy habits become a routine. Whether your goal is to maintain a healthy weight, beat a long-standing health condition, or simply feel your best, creating a routine is key to getting results that stand the test of time.

Try these tips to support the creation of a healthy eating routine:

• Get an accountability partner. If you're working to improve your eating habits, find a coworker, friend, or family member with similar goals and talk about ways to keep one another on track.
• Track your progress. Use an app to log your food and see your progress over time.
• Talk with your doctor or a registered dietitian. It can be hard to change your eating habits, and working with a professional can help.

Using Evidation to help

We get it—changing your eating habits is tough, and it can be hard to stay on track. At Evidation, we're here to help! When you download our app and choose to share the health data that you're already tracking, we'll analyze your data to offer personalized, content-based insights to help you make smart, streamlined progress toward your goals. Click here to learn more about Evidation and get started with our app today.

Breast cancer awareness is vital year-round, and at Evidation, we're here to help you understand how you can do your part to keep breast cancer in the forefront of people's minds from one October to the next. Here, we'll explore why it's so important to prioritize breast cancer awareness throughout the year, how you can support breast cancer research and serve as an advocate for those affected by the disease, and why regular screenings and early cancer detection are so key in the fight against breast cancer.

The importance of year-round breast cancer awareness

While October is a fantastic time to show support and raise awareness for breast cancer, it's also vital to promote men’s and women's health concerns, including breast cancer, throughout the year.

There are many reasons why it's important to raise breast cancer awareness during breast cancer awareness month and beyond, including:

• Early detection: Breast cancer is most treatable when it's detected early. Breast cancer awareness can help people understand the importance of regular breast cancer screenings, and can help encourage them to speak to their doctors regarding potential breast cancer concerns.
• Educating: Understanding risk factors, signs, and symptoms associated with breast cancer can help individuals seek care and get the help they need fast. Breast cancer education can also provide tips and tricks on how to lower the risk of cancer.
• Fundraising: There's no way around it—medical research is expensive. Breast cancer awareness can help to raise funds that can go toward developing new screenings and treatments for the condition.
• Highlighting new treatments: Cancer treatment can be exhausting, and it can be hard for people who are affected by breast cancer to stay on top of the latest treatment developments. Breast cancer awareness events allow patients and healthcare professionals alike to learn about new treatments that could make a difference in patient care.
• Uniting people: Countless people around the world have been affected by breast cancer, either by having the disease themselves or the diagnosis of a family member or friend. Breast cancer awareness helps people to realize that they aren't alone, and can provide an uplifting sense of belonging and support.

Ways to support breast cancer research and advocacy year-round

Raising awareness for breast cancer is a meaningful way to show support for those who have been diagnosed. Many people who are in remission from breast cancer love giving back through advocacy work, helping others to understand breast cancer and educating the public about how they can reduce their cancer risk.

There are many ways you can support breast cancer research and be an advocate for those who’ve been affected by the disease, including:

Participating in research: If you or a close relative have been diagnosed with breast cancer, or you're in remission from breast cancer, participating in research can both help you feel a sense of ownership over your experience as well as help you contribute to the greater good. Talk to your healthcare provider about studies in your area, and download Evidation to allow us to use your health data to inform research studies.

Serve as an advisor: If you've experienced breast cancer, you may be interested in helping someone who has recently been diagnosed. Talk with your local hospital or cancer center for information about advising opportunities.

Support government research: Much of the breast cancer research that's carried out in the U.S. is funded by the government. Writing to your local, state, and federal officials asking them to continue voting for breast cancer funding can help to ensure that breast cancer funding remains a priority.

Support companies that contribute to research: Choosing to shop with companies that support breast cancer research can help provide research and treatment funding. Organizations like the Susan G. Komen Foundation partner with corporate sponsors to provide direct support to patients, advocate for patient rights, and break down barriers to care.

Organizing and participating in awareness events

Events like Relay for Life, the Susan G. Komen 3-Day, and events with the Breast Cancer Research Foundation can all help to boost breast cancer awareness while raising funds to support patients and ongoing cancer research.

If you want to go a step further, organizing a breast cancer awareness event can be a powerful way to make a difference in your community. While you always have the option of creating a fundraising event on your own, you can also work with a breast cancer awareness organization to create a fundraising or awareness event in your area. You may also want to consider partnering with a local doctor or cancer center to get the support to create a successful event.

Promoting regular screenings and early detection

Understanding the risk factors, screening recommendations, and the importance of early detection can help you keep yourself safe as you work to raise breast cancer awareness.

Some of the factors that can make the development of breast cancer more likely include:

• Age: Most cases of breast cancer occur in women over 50.
• Sex at birth: 1 out of every 1,000 men will be diagnosed with breast cancer in their lifetimes, but the vast majority of people who develop breast cancer were assigned female at birth.
• Genetics: Certain gene mutations can increase the likelihood of a person developing cancer over their lifetime. BRCA1, BRCA2, PALB2, and CHEK2 are genetic mutations that can increase breast cancer risk.
• Race: Black women and white women are more likely to be diagnosed with breast cancer than others. Ethnicity can also play a role—Ashkenazi Jewish women tend to have higher rates of gene mutations associated with breast cancer than women of other ethnicities.
• Family history: If breast cancer runs in your family, you may be more likely to develop the condition.
• Breast density: The more dense your breast tissue, the harder it can be to spot potential problems on a mammogram.
• Personal history: If you've had breast cancer or another cancer, you may be more likely to develop cancer in the future.
• Age at first menstrual period and age at start of menopause: Researchers theorize that longer exposure to hormones like estrogen and progesterone may increase breast cancer risk.

While there are many factors that we can't control when it comes to mitigating the risk of breast cancer, there are also ways to adjust your lifestyle to lower your risk.

Some lifestyle factors that can contribute to breast cancer prevention include:

• Maintaining a healthy weight: Carrying excess weight can increase your risk of developing breast cancer. Losing weight by eating well, exercising, and getting plenty of sleep can help to reduce your risk.
• Alcohol use: Women who have two to three drinks per day have a 20% higher risk of developing breast cancer than women who don't drink. Even one drink per day is associated with a higher risk of developing cancer.
• Hormone use: Menopausal hormone therapy can increase the risk of developing breast cancer, and some studies show that the use of hormonal birth control can also increase risk.

Remember—early detection is key for effective breast cancer treatment. Breast cancer is easiest to treat when it's found early, and regular screening is the best way to detect cancer before symptoms appear.

The American Cancer Society recommends that women who have an average risk of breast cancer should consider beginning mammograms at age 40, and should absolutely start getting yearly mammograms by age 45. After age 55, women can choose to have mammograms every other year. Women who are at especially high risk for breast cancer are advised to begin yearly mammograms at age 30.

At Evidation, we're doing our part to fight breast cancer—and we want you to join us.

Breast cancer rates have continued to increase in recent years, and breast cancer research is working hard to determine the cause and find a cure for the disease. Increasing breast cancer awareness can help people get the screening they need to detect cancer early—and can help increase funding for breast cancer research.

At Evidation, we're proud to do our part to raise breast cancer awareness and contribute to research that can lead to a cure. When you download the Evidation app, we'll ask you whether you're comfortable sharing the health data that you're already tracking with us. If so, we'll use this information to both provide you with content-based, personalized health insights and contribute to health research. By simply tracking your healthy behaviors, you can play a role in health research that makes a difference. Click here to learn more about Evidation and download the app today.

Fruit is a nutrient-dense, delicious, fiber-rich addition to your diet. That being said, fruits are often high in natural sugars, and it can be tough to understand how much you should eat in a day. Here, we'll explore the health benefits of fruit, how much fruit you should eat each day, some easy-to-implement ways to increase the amount of fruit in your diet, and how you can use technology to support your nutrition goals.

Health benefits of eating fruit

Fruit is loaded with vitamins that support your body's processes, along with a combination of sugars and fiber that provide sustained energy to keep you going throughout the day.

Often referred to as nature's candy, fruit has many health benefits that can lower the risk of developing certain health conditions, and can support your body's immune system to fight disease.

Some of the health benefits of eating fruit every day include:

• Lowered risk of cardiovascular disease: A Harvard study showed that people who have a higher intake of fruits and vegetables may have a reduced risk of cardiovascular disease.
• Lower blood pressure: A study from the Dietary Approaches to Stop Hypertension showed that people who ate diets high in fruits, vegetables, and low-fat dairy had lower blood pressure than those who did not eat a diet rich in these foods.
• Weight management: Research from Harvard also showed promising results in using fruits and vegetables to manage weight. Over a 24-year study, participants who ate more fruits and vegetables were more likely to have lost weight over time, while those who did not increase their intake were more likely to gain weight. Including fruits in your diet can help you to maintain a healthy weight.

Recommended daily intake of fruit

Yes, it's true: you can have too much of a good thing when it comes to fruit. That being said, there's a good chance you aren't currently getting enough produce in your diet, and it's likely that you have plenty of wiggle room to include more fruits and vegetables.

The Dietary Guidelines for Americans recommend that you eat five servings of fruits and vegetables each day. You can get your servings of fruit by enjoying your favorite produce items on their own, or you can incorporate fruits into your meals as you see fit. An important note: when it comes to produce, try to keep it as close to its natural form as possible. For example, your body will benefit far more from eating an entire fiber-packed orange than from drinking a glass of orange juice.

An important note: If you're diabetic or have other health conditions that are affected by the amount of sugar that you eat, it's important to talk with your healthcare provider before making changes to your nutrition plan.

Portion sizes and serving examples

Unsure of what constitutes a serving of fruit? While some fruits make it easy—for example, you know a single apple with lunch counts as one of your daily servings of fruit—other produce items are a little trickier.

Some of the recommended servings of fruits include:

• Apricots: 1 fresh, 1/2 cup canned, or 5 dried
• Blueberries: 1/2 cup
• Cantaloupe: 1/4 of an entire melon
• Grapes: 1/2 cup
• Prunes/dried plums: 6 individual pieces or 1/4 cup
• Strawberries: 1/2 cup

Best fruits for different health goals

No matter what your health goals, there are a number of fruits and vegetables that can support you as you move through your wellness journey. Let's take a look at some common health goals and the fruits that can help you get where you want to go.

Digestive health

The fiber in fruit can help to regulate your digestive system. Try adding bananas, grapefruit, oranges, and berries to your diet to improve digestion.

Healthy skin

We all want clear, glowing skin, and thankfully, there are plenty of fruits that can give you the look you're after. For healthy skin, load up on avocados (yes—they're considered a fruit!), tomatoes, and red grapes.

Weight loss

If you're working to shrink the number on the scale, fruit can help you enjoy sweetness without blowing your nutrition plan. Try adding apples, berries, grapefruit, kiwis, and oranges to your diet to support healthy weight loss.

Tips for incorporating more fruit into your diet

We've all been there: you want to clean up your nutrition, but keep falling into old habits. Thankfully, there are some simple changes you can make to boost your fruit intake.

Learn more about the seasonal produce that's available in your area. There's not much that's better than freshly picked fruits, and knowing that you have fruit at its peak freshness and sweetness can increase the likelihood that you reach for the fresh apples, strawberries, or watermelon slices you've prepared.

Add fruit to your grocery list instead of browsing the produce section and picking up your go-to items. Trying a new fruit each time you go grocery shopping can be a helpful way to find new favorites.

Leveraging technology to maximize your nutrient intake

Using a nutrition tracker is a smart way to make sure you're staying on track with your daily nutrition goals. Be sure to turn on notifications, so the app can let you know if you've missed a meal. Before long, you'll be habitually reaching for your phone to log your food throughout the day.

If you're ready to enjoy more fruit, we're here to help! At Evidation, our app analyzes the health data you're already tracking (with your permission) to provide you with personalized, content-based insights that give you the information you need to keep moving forward on your health journey. Learn more about how the app works and download Evidation today.

Fulfilling your craving for a sweet treat at the end of the day doesn't have to derail your wellness efforts. Thankfully, there are plenty of ways to enjoy dessert without spiking your blood sugar. Here, we'll take a look at the benefits of reducing your daily sugar intake, how making the switch to low-sugar desserts can help you feel satisfied while still offering the sweet end of the day that you look forward to, and, most importantly, we'll share some of our favorite low sugar desserts so you can get started with decreasing your sugar intake today.

Benefits of low-sugar desserts

Whether you're pre-diabetic or diabetic, you've been diagnosed with a health condition that requires you to cut down on your sugar, or you're simply ready to reduce your sugar intake so you can feel your best, low-sugar desserts can help.

Making the switch from sugar-laden treats to low sugar desserts offers many health benefits, including:

• Increased blood sugar stability
• Healthy weight management
• Improved dental health
• Stabilized mood and energy levels

Tips for reducing sugar in baking

Whether you're interested in cutting out added sugars altogether or you're just looking for ways to cut down on sugar when you're baking, there are some simple tips you can implement to keep your sugar intake down when you're baking.

To cut down on sugar while you're baking, try these tips:

• Look for recipes that naturally use less sugar. For example, if you're craving a sweet dessert, fruit pies typically have far less sugar than cakes and cookies.
• Keep an eye out for the effects of lowering sugar in baked goods. It can be harder to get your baked goods to brown when you bake with less sugar, and if you rely on brownness alone, you risk overbaking.
• Consider using sugar as a condiment to increase perceived sweetness. Sprinkling coarse sugar atop muffins and other baked goods can provide a textural treat and help your baked goods offer a taste of sweetness, despite containing less sugar overall.

Healthy sugar substitutes to use

When it comes to sugar-free sweeteners, it's important that you do your research, talk with your healthcare provider, and make choices based on what works well for your body. Sweeteners like stevia, erythritol, and monk fruit are often a better choice than chemical sweeteners like aspartame, sucralose, and saccharin. If you're using artificial sweeteners for the first time, be sure to keep an eye out for side effects like digestive upset, headaches, or increased sugar cravings.

Easy low-sugar desserts

Short on time? We've got you. Check out these easy, no-bake, low-sugar desserts to fulfill your sweet tooth without turning on the oven.

No-Bake Peanut-Apple Balls

You'll love these No-Bake Peanut-Apple Balls brought to you by the creative minds at Better Homes & Gardens.

Ingredients:

• ½ cup chunky peanut butter
• 2 tablespoons honey
• 2 cups rice and wheat cereal flakes
• ⅓ cup dried apples, cut into small pieces with kitchen shears
• ⅛ teaspoon apple pie spice

Instructions:

1. In a large bowl stir together peanut butter and honey. Stir in cereal, snipped dried apples, and apple pie spice. Chill mixture until easy to handle (about 1 hour). Shape mixture into 15 balls. Store in an airtight container in the refrigerator.

Sugar Free Lemon No Bake Cheesecake Bars

Cheesecake is straight-up decadent—and these no-bake cheesecake bars from My Sugar Free Kitchen serve up all the indulgence of cheesecake with none of the sugar.

Ingredients:

Base

• ½ cup pitted Medjool dates - approx. 9 at room temperature
• 1 ¼ cup chopped walnuts
• ½ cup ground coconut
• 1 tablespoon coconut oil melted
• Pinch of salt

Coconut Lemon Filling

• 2 blocks of light cream cheese
• ½ cup powdered sweetener that measures like sugar
• ¼ cup lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons natural peanut butter

Optional

• 1 tablespoon ground coconut
• 1 tablespoon lemon zest

Instructions:

Base

• Dry roast the walnuts on a baking tray in the oven for 7 minutes at 350 degrees F.
• Add base ingredients to a high speed blender or food processor and blitz for a few minutes until a fine crumb forms.
• Line a loaf pan with foil or parchment paper.
• Press crumbs firmly into the base of dish. Use the heel of the palm to press firmly into all corners of the dish.
• Put base in fridge for 30 minutes.

Lemon Cheesecake Filling

• Add cream cheese to food processor and blitz for a minute. Add the rest of the ingredients for the filling and blitz for another minute to combine.
• Spoon cheesecake filling onto base, smoothing with the back of a spoon. Sprinkle coconut and lemon zest on top.
• Cover with plastic wrap and set in the fridge for 6 hours minimum.
• Slice into 12 pieces with a clean sharp knife. Store in the fridge in an airtight container for 5 days.

Caramelized Spiced Pears

Pears offer a healthy dose of fiber and a delicate texture that melds perfectly with a touch of spice in this recipe for Caramelized Spiced Pears from Eating Well.

Ingredients:

• 3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
• 1 tablespoon lemon juice
• 2 tablespoons unsalted butter
• 3 tablespoons granulated or light brown sugar
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• Pinch of salt

Instructions:

1. Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
2. Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.

Ready to boost your health by ramping down your sugar intake? We're here to help.

No matter what your motivation for reducing your sugar consumption, you're making a smart move for your health. Choosing low-sugar desserts, substituting natural, low-calorie sweeteners for sugar, and leaning on fruits to provide a kick of sweetness can all have a positive effect on your health.

At Evidation, our app works to help you make the most of the health data that you're already tracking. With your permission, we use your health data to provide you with personalized, content-based insights that give you the tips and tricks you need to keep moving your health forward. Download the Evidation app, learn more, and get started today.

Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.

Recommended hours of sleep for older adults

Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.

There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.

While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.

An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.

Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.

Tips for creating a sleep-friendly environment

Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.

Some ways to improve your sleep environment include:

• Keep your bedroom at a comfortable temperature.
• Lower the lights as you get ready for bed.
• Keep screens out of the bedroom, if possible.
• Use an ambient noise machine if it helps you stay asleep.

Relaxation techniques for better sleep

Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.

Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds
• Repeat up to 6 times

Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.

Sleep hygiene practices

Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.

Good sleep hygiene habits include:

• Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
• Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
• Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.

Dietary recommendations for better sleep

What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.

It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.

You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.

Evidation: Here to help you get a good night's rest

At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.