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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.

The warm breezes of summer are just around the corner, and it's time to update your roster of healthy summer meal ideas! Choosing produce-heavy meals reaps myriad benefits in the summer. With fruits and veggies at peak freshness, there's no better time to enjoy all that nature has to offer when it comes to produce. In addition to high levels of nutrients, summer fruits and veggies are often high in water, which can make it easier to stay hydrated in high temperatures.

Here, we'll take a look at healthy, fresh meal ideas that will keep you enjoying all that summer has to offer.

Mediterranean Quinoa Salad with Roasted Vegetables

This veggie-packed summer salad recipe from Cookie and Kate is a perfect way to load up on nutrients and flavor without spending hours in the kitchen.

You'll need:

• ⅓ cup uncooked quinoa, rinsed (or 1 cup cooked quinoa)
• 1 small eggplant (about ¾ pound), diced
• 1 small zucchini, diced
• 1 small yellow squash (or another zucchini), diced
• 3 to 4 tablespoons olive oil, divided
• Salt and freshly ground black pepper
• 1 ½ to 2 tablespoons lemon juice, to taste (about 1 medium lemon)
• 1 clove garlic, pressed or minced
• ½ cup halved grape tomatoes (quarter any larger tomatoes)
• 2 tablespoons chopped fresh basil leaves
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons pine nuts, toasted
• For garnish: crumbled feta, optional

Instructions:

1. Preheat oven to 425 degrees Fahrenheit with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.

2. Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil and toss. Add a little more if necessary; you want enough to lightly coat the vegetables. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set the roasted vegetables aside to cool.

3. To cook the quinoa, combine the uncooked quinoa with ⅔ cup water in a small saucepan. Bring to boil over medium-high heat, then cover and reduce heat to low. Simmer until the water is absorbed, about 15 minutes, then remove from heat and let the quinoa steam with the lid on for 5 minutes. Remove lid, fluff the quinoa with a fork and set aside.

4. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they turn lightly golden and fragrant, about 5 to 10 minutes. Be sure to keep an eye on them so they don’t burn. Transfer to a bowl to cool.

Citrus-marinated grilled chicken

In this recipe from Epicurious, the flavors of garlic, shallots, and fresh lemon and lime juice meld to create a brightly flavored, protein-packed dinner.

You'll need:

• 2 large shallots, finely chopped
• 4 garlic cloves, finely grated
• ⅔ cup extra-virgin olive oil, plus more for grill
• ¼ cup sherry vinegar or red wine vinegar
• 3 Tbsp. fresh lemon juice
• 2 Tbsp. fresh lime juice
• 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt
• 1 tsp. sugar
• ½ tsp. freshly ground black pepper
• 4 skinless, boneless chicken breasts (about 1½ lb.)

Instructions:

1. Whisk 2 large shallots, finely chopped, 4 garlic cloves, finely grated, ⅔ cup extra-virgin olive oil, ¼ cup sherry vinegar or red wine vinegar, 3 Tbsp. fresh lemon juice, 2 Tbsp. fresh lime juice, 1 Tbsp. Diamond Crystal or 1¾ tsp. Morton kosher salt, 1 tsp. sugar, and ½ tsp. freshly ground black pepper in a medium bowl to combine. Set ⅓ cup marinade aside.

2. Arrange 4 skinless, boneless chicken breasts (about 1½ lb.) in a single layer in a baking dish. Pour remaining marinade over chicken and turn to coat. Cover dish and chill, turning chicken halfway through, at least 30 minutes and up to 4 hours.

3. Prepare a grill for medium-high heat; oil grate. Remove chicken from marinade, letting excess drip back into dish; discard marinade in dish. Grill chicken, turning halfway through, until cooked through and blackened grill marks appear, 10–14 minutes. Transfer to a cutting board and let rest 5–10 minutes before slicing.

4. Serve chicken with reserved marinade spooned over.

Creamy Chilled Cucumber Avocado Soup

Craving the comfort of soup, but struggling to enjoy anything warm when the temperature keeps creeping up? This soup recipe from It's a Veg World After All will cool you off and fill you up with healthy monounsaturated fats.

You'll need:

• 1 large cucumber peeled and chopped into a few pieces
• 1 avocado
• 1 jalapeno trimmed and deseeded
• ½ lemon juiced
• 3 tablespoons fresh cilantro use ¼ cup for more flavor
• ½ teaspoon salt
• ½ cup chopped pineapple for serving
• ½ cup chopped cucumber for serving

Instructions:

1. Combine the cucumber, avocado flesh, jalapeno, lemon juice, cilantro, salt, and ½ cup water in a blender. Blend until smooth, adding more water as needed. Taste, and adjust seasonings as desired.

2. Chill the soup for at least an hour (preferably 2 or more) in the fridge before serving. Serve with chopped pineapple and cucumber.

Watermelon, feta, and mint salad

The combination of watermelon and feta can be surprising, but trust us – you'll want to give it a try. This recipe from Serious Eats combines perfectly ripe summer watermelon with the saltiness of crumbled feta and the brightness of mint to keep you coming back for more.

You'll need:

• 3 pounds seedless watermelon (about 1 small or 1/4 large), rind removed, cut into 1-inch chunks (about 2 pounds/1 kg chunks after rind is discarded)
• 1 tablespoon (15ml) juice from 1 lemon, plus 4 (2-inch) strips zest, removed with a sharp vegetable peeler
• 1/4 cup (10g) roughly chopped fresh mint leaves
• 3 tablespoons (45ml) extra-virgin olive oil, plus more for drizzling
• Up to 4 ounces (1 quart) arugula leaves (optional; see notes)
• Kosher salt and freshly ground black pepper
• 4 ounces (110g) feta cheese (see notes)

Instructions:

1. Place watermelon chunks in a large bowl. Finely chop lemon zest. Add lemon juice and half of zest to bowl with watermelon. Add mint, oil, and arugula (if using) and toss until watermelon is evenly dressed. Season lightly to taste with salt and pepper. (The cheese will add saltiness, so go light on the salt at this stage.)

2. Transfer salad to a wide, shallow bowl or a large plate and spread out evenly. Crumble feta over the top. Sprinkle with remaining lemon zest. Drizzle with more olive oil and a few grinds of black pepper. Serve immediately.

Pesto zucchini noodles with cherry tomatoes

Close your eyes while you're enjoying this pasta alternative recipe from Eating European–you just might be able to convince yourself that you're relaxing in your Italian villa while enjoying the sights and sounds of your vineyard.

You'll need:

• 2 zucchinis
• 2 tablespoons of store-bought pesto 
• 1 tablespoon of olive oil
• 1/2 cup of cherry tomatoes (cut in half)
• 1 tablespoon shaved Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Using a spiral vegetable cutter create thin ribbons from zucchinis

2. Heat up 1 tablespoon of olive oil in a skillet

3. Add tomatoes and cook for 1 minute

4. Add pesto

5. Add zucchinis, season with salt, pepper and mix well

6. Cook for 2 minutes

7. Remove from the heat and shave some Parmesan on top. Serve immediately.

Tropical smoothie bowl

With in-season fresh fruit, you'll get a super-charged bowl of nutrients that prepares you to sail through the morning with this recipe from Simple Green Smoothies. For an extra boost, click the link below to get a recipe for homemade protein powder that will help keep you full until lunch.

You’ll need:

• 1 orange peeled
• 1 ½ cups strawberries frozen
• ½ cup mango frozen
• ¼ cup water optional
• 1 serving homemade protein powder (optional)

Topping options: 

• blueberries
• raspberries
• coconut flakes
• strawberries
• kiwi
• granola

Instructions:

1. Place orange in blender followed by the frozen strawberries and mango.

2. Blend, stopping to scrape down sides, until smooth. Feel free to add water to help it blend, yet you want it to be thick. The texture should be similar to soft serve ice cream.

3. Transfer to a bowl and top with desired toppings.

Mediterranean chickpea salad

This perfectly fresh summer salad from Downshiftology with Lisa Bryan offers savory feta, a punchy lemon vinaigrette, and the crisp crunch of cucumber, bell peppers, and red onions.

You'll need:

For salad:

• 2 (15-ounce cans) chickpeas drained and rinsed
• 1 large cucumber diced
• 1 red bell pepper diced
• 2 cups cherry tomatoes halved
• ¼ cup red onion diced
• 4 ounces feta cheese crumbled
• ¼ cup finely chopped parsley

For dressing:

• ⅓ cup olive oil
• ¼ cup lemon juice
• 1 teaspoon Dijon mustard
• ½ teaspoon honey, or maple syrup
• 1 garlic cloves, minced
• salt and pepper, to taste

Instructions:

1. Toss all of the salad ingredients into a large mixing bowl.

2. Add dressing ingredients to small bowl, whisk until combined.

2. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.

Grilled fish tacos with mango salsa

There's nothing that says summer like grilled fish with a kick of citrus and jalapeno – we're sure that this recipe from Sweet Tea and Thyme will become a regular in your summer dinner rotation.

You'll Need:

For salsa: 

• 2 cups ripe mango small diced
• 3 roma tomatoes deseeded and small diced
• 1 jalapeño pepper deseeded and small diced
• 1 small red onion small diced
• ½ cup cilantro finely chopped
• Juice of 2 limes
• ½ teaspoon chili powder
• ¼-½ teaspoon kosher salt to taste

For spice blend:

• 2 teaspoons kosher salt
• 1 teaspoon Old Bay seasoning
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground cumin

For tacos: 

• 3 lean white fish filets like cod, mahi-mahi, snapper, or halibut
• 2 tablespoons vegetable oil
• Juice of 2 limes
• Corn Tortillas for serving

Instructions:

1. Mix together mango salsa ingredients in a medium sized mixing bowl. Set aside. This can be made a day ahead.

2. Mix spice blend ingredients in a small bowl, set aside.

3. Cover the white fish in vegetable oil with a pastry brush, then generously season the filets with the spice blend on all sides.

4. Preheat your grill to medium-high heat (you can also do this on a grill pan on the stove top).

5. Use a heat-safe silicone brush to cover the clean grill grates with a high heat oil (more vegetable oil works here) and carefully place the fish onto the grill. Cook on each side for 4 minutes, flipping once. Set aside

6. Warm the tortillas on the grill or a plancha on the grill for 45 seconds on each side, remove to a tortilla warmer or plate and cover the tortillas with a damp paper towel.

7. Let the fish rest for a couple of minutes before gently using a fork to break them apart into big chunks. Pour lime juice over the fish.

8. Serve on the grilled tortillas with mango salsa and other toppings.

Caprese stuffed portobello mushrooms

Mushrooms have been shown to decrease the risk of cancer, protect brain health, and support a healthy immune system – what's not to love? In this recipe from Cafe Delites, you'll enjoy mushrooms infused with rich garlic butter, fresh mozzarella, ripe tomatoes, and a decadent balsamic glaze.

You'll need:

Garlic butter:

• 2 tablespoons butter
• 2 cloves garlic, crushed
• 1 tablespoon freshly chopped parsley

Mushrooms:

• 5-6 large portobello mushrooms, stems removed, washed and dried thoroughly with a paper towel
• 5-6 fresh mozzarella cheese balls, sliced thinly
• 1 cup grape, (or cherry) tomatoes, sliced thinly
• fresh basil, shredded to garnish

Balsamic Glaze: (or you can use store-bought)

• 1/4 cup balsamic vinegar
• 2 teaspoons brown sugar (optional)

Berry and spinach salad with balsamic vinaigrette

This stunning salad looks gorgeous, tastes fantastic, and is the perfect choice for entertaining. We recommend following the Allrecipes recommendation to top your salad with roasted nuts for an extra crunch!

You'll need:

• 1 bunch fresh spinach
• 1 cup sliced fresh strawberries
• ½ cup crumbled Gorgonzola cheese
• ½ cup raw pecans
• ¼ cup balsamic vinegar
• 2 tablespoons honey
• ½ cup olive oil
• salt and ground black pepper to taste

Instructions:

1. Combine spinach, strawberries, Gorgonzola cheese, and pecans in a large bowl.

2. Stir together balsamic vinegar and honey in a medium bowl; slowly stream in olive oil while whisking continuously. Season with salt and pepper.

3. Drizzle dressing over spinach mixture just before serving.

Evidation: Here to help you feel your best, no matter the season

At Evidation, it's our job to help you feel your best, one healthy decision at a time. Our app uses the health data you agree to share to create personalized insights, advice, and articles that can give you the information you need for your well-being. We believe in equipping you with the information you need to make decisions that empower you to support your own well-being. Click here to learn more and download the app today.

At Evidation, it's our job to help you take care of your mind and body—and that includes your body's largest organ, the skin. From eating plenty of skin-smart foods to getting the water that you need, Evidation can help you take the steps necessary to create a natural glow, and integrating skincare tips into your Evidation experience can help you take great care of your skin all year round.

Beaming UV rays and high humidity levels in the summer can wreak havoc on your skin. Thankfully, there are some simple steps you can take to maintain great skin health throughout the warmer months. Here, we'll take a look at how you can take care of your skin while enjoying all that summer has to offer.

Sun Safety

You already know that staying safe in the sun is key for protecting your skin from cancer, but the benefits of proper summer skincare don't stop there. Applying sunscreen effectively and regularly can also help save you from painful sunburns, and can reduce the signs of aging that are exacerbated by exposure to the sun.

Try these tips to keep your skin healthy in the summer sun:

• Apply sunscreen often. Dermatologists recommend that you apply sunscreen with an SPF of 30 or higher at least every two hours. Reapplication is especially key if you're swimming or sweating, and yes—you need sunscreen even when it's cloudy outside.
• Avoid the sun between 10 am and 2 pm. The sun is at its strongest during these hours. Opt to stay inside (or at least in the shade) if possible.
• Cool off. After enjoying a day in the sun, take a cool shower and wash off any remaining sweat and sunscreen. In the event that you do get sunburned, it's a good idea to apply aloe vera gel while your skin moves through the healing process.

Hydration and moisturization strategies

Hydration is already a part of your self-care routine, and if you're already using Evidation, you likely take advantage of our reminders to drink up. In the summer, hydration and moisturization are key to helping your skin stay healthy.

Men should drink at least 104 ounces of water each day, and women should drink at least 72 ounces. If you're spending a lot of time outdoors, exercising heavily, are pregnant, or have other health conditions, you may need more water to keep your skin healthy. Drinking a glass of water first thing in the morning and continuing to sip throughout the day can be a smart way to stay on top of your hydration goals.

Moisturization is key in the hot summer months. If you're currently using a heavy moisturizing cream, switching to a light lotion can be a smart way to hydrate your skin and stay comfortable.

Gentle cleansing techniques

The sweat, sunscreen, and humidity of summer may mean that you need to wash your face more often than normal in order to feel comfortable. Using foaming or gel-based cleansers (paired with a light moisturizer) can help you effectively clean your skin without stripping away your natural protective oils.

Incorporating antioxidants into skincare

Antioxidants help to slow the skin's natural aging process, and can be especially helpful in the summer months. Many people find that incorporating antioxidants into their skincare routines can help to lessen the appearance of loose skin, blotches, fine lines, and wrinkles.

Antioxidants to look for in your skincare routine include:

• Vitamin C
• Resveratrol
• Niacinamide
• Retinol (vitamin A)
• Coenzyme Q10
• Vitamin E
• Polyphenols

Using cooling ingredients and products

After a day in the heat, there's not much that feels better than going through a skincare routine loaded with cooling products. While cooling products don't actually reduce the temperature of the skin, they do affect the nerves responsible for messaging temperature changes to the brain. This means that you get fast, effective relief the moment your cooling products hit your skin.

Skincare ingredients that can help you beat the heat include:

• Cucumber
• Peppermint
• Eucalyptus
• Aloe vera
• Menthol

Pro tip: If you can, stow your skincare products in the fridge. You'll get a de-puffing effect that feels fantastic.

Managing sweat and oil production

One of the best parts of summer is exercising outdoors, but working up a sweat in the sun may not be great for your skin. If you have oily skin, or spend a lot of time sweating outdoors, it's important to take steps to combat breakouts caused by sweat and oil.

Changing out of sweaty clothes as soon as possible can help, as can choosing lightweight cotton clothing. If you wear a hat to protect your face from the sun when you're outdoors (smart!), be sure to wash it regularly. You'll also want to pay attention to potential breakout triggers. For some people, the combination of summer sweat and chlorine, saltwater, and/or sand can cause skin problems.

Addressing specific skin concerns for summer

Some skin issues, like acne, may occur more frequently or with more severity in the summer. Some common hot-weather skin issues and solutions include:

• Acne: When you're done exercising, blot sweat away with a clean towel. Wash headbands and towels every time you use them.
• Dry skin: Consider turning off the AC at night, as it can dry out your skin. Turn down the temperature of your showers or baths to help your skin retain moisture.
• Heat rash: Blocked sweat glands can cause heat to build up in your body, resulting in a prickly-feeling rash. Wearing loose-fitting clothes and staying indoors when it's especially hot outside can help.
• Melasma: A condition that causes some areas of the skin to appear darker, melasma often gets worse with sun exposure. Be sure to use fragrance-free sunscreen, as fragrance may cause melasma to darken.

If you're having persistent summer skin issues that don't respond to home remedies, reach out to your healthcare provider for evaluation and treatment.

Evidation: Helping You Glow All Summer Long

At Evidation, we use the health data you're already tracking (with your permission) to provide you with the personalized information and insights that you need to be your healthiest, happiest self. We'd love to show you what we're all about. Click here to download the app and learn more about how you can get started.

Mosquitoes are pesky little creatures and the bane of everyone who enjoys outdoor living. Besides being annoying when we're cooking outside, taking a hike, or doing other activities, mosquitoes are a vector for several diseases. These include yellow fever, malaria, Zika, dengue, and West Nile virus.

A big part of outdoor safety is repelling mosquitoes. To control mosquitoes in and around your home, you'll have to take a multi-pronged approach. This begins with controlling their breeding sites, but we'll also share some other tips to keep you as mosquito-free as possible.

Eliminate standing water breeding sites

What's the best way to get rid of mosquitoes outside? The first step to preventing a mosquito infestation is to control the sites where they breed. Mosquito larvae develop in standing water. While ponds and containers can attract mosquitoes, the larvae can also thrive in small amounts of water, such as what would fit in a rain gutter or bottle cap.

Mosquitoes love to nest and rest in humid, dark areas. This includes not just standing water containers but also under patio furniture and even inside the garage or carport. If you regularly eliminate any standing water around your yard, you'll go a long way toward mosquito control. Be sure to check all of these areas:

• Used tires in the yard or garage
• Birdbaths
• Puddles
• Tree stumps
• Kiddie pools
• Trash cans
• Rain gutter extension pipes
• Fountains
• Uncovered rain barrels or cisterns

Containers that stay outside need to be emptied and scrubbed on a regular basis. The Centers for Disease Control (CDC) suggests doing this once a week. You can treat water features like ponds and fountains with a dissolvable disk available at home improvement stores or online. These disks are toxic for the larvae.

Install protective screens and netting

Barriers are one of the best ways to protect yourself and your family. Window screens or mosquito netting are an effective second line of defense after eliminating water breeding sites.

Window screens

To control mosquitoes inside your house, one important step is to make sure you have screens on any windows or doorways you like to open. Window screens can be fixed and attached to the outside of your windows, or you can install roll-up mosquito screens.

For windows and doors that are sometimes opened, use a fine mesh screen with openings too small for mosquitoes to enter. Also, consider screening on your porch or deck. You can choose a permanent solution if you live in a warm climate. However, options are also available for roll-down patio screens.

Traditionally, door screens are a separate door, but we mostly see this type of screen in older homes. If your doors don't have screens, you can opt for a net-like screen that allows people to walk through. This option is a solid mosquito repellent for doorways. Just keep in mind that mosquitoes can enter quickly.

Mosquito netting

Insect netting provides a protective barrier mesh. These nets are typically made of woven polyester. Most of us don't have an indoor mosquito problem. However, some climates struggle with this issue more than others. Mosquito infestation is especially common in warm, humid climates.

If indoor mosquitoes are a concern, try a mosquito net placed around beds. You can also find mosquito nets designed specifically for your needs. For instance, we see door nets, window nets, and bed nets.

Mosquito nets are useful for doorways without screens. Letting fresh air into the home in the spring and summer is an excellent self-care activity. If you have a sliding glass door without a screen, you don't have to forego the pleasure of opening your doors to let fresh air into your home. Find an appropriately sized window net and install it correctly to deter mosquitoes and other insects.

Mosquito netting is particularly useful when you're camping or spending a day outdoors. For example, a large mosquito net or tent net is ideal for draping or placing around a patio table.

Using mosquito repellents and insecticides

According to the CDC, anything with DEET is effective as a mosquito repellent. This chemical doesn't actually kill mosquitoes. Rather, it makes it hard for mosquitoes to smell humans.

While many people see DEET as a harsh chemical, both the CDC and the Environmental Protection Agency confirm that using DEET-based spray properly doesn't present a health concern to most people, including children.

Insecticides can be used in most of your outdoor areas. Using larvicides like capsules in water will eliminate mosquito larvae before they become adults. There are EPA-registered mosquito foggers and sprays formulated to spread toxins in outdoor areas.

Employing natural mosquito control methods

Plants

Mosquito infestation in yard areas is a huge problem. In addition to insecticides, there are several natural methods for controlling mosquitoes. To get rid of mosquitoes on porches or other outdoor gathering spots, placing specific plant varieties around your home's high-traffic outdoor areas can help. This might include putting plants around your deck or porch, in window boxes, and along your walkways. Mosquitoes tend to avoid areas where these plants are present:

• Feverfew
• Catnip
• Tulsi (also called holy basil)
• Citrosa (sometimes referred to as citronella plants)
• Lemon thyme
• Rosemary

Oils

A few naturally derived oils can be combined with water to make a natural mosquito repellant spray. These include camphor, peppermint, lemon eucalyptus oil, and citronella oils. Apply the oil and water mixture directly to your skin when going outside.

Specifically, a study conducted by the Journal of Insect Science found both lemon eucalyptus oil and DEET-based products perform well for repelling mosquitoes.

Bug zappers

Mosquito zappers—also called electrocutors—use carbon dioxide and heat to attract and kill harmful mosquitos. Another option is high-tech mosquito traps that use combinations of scent and heat to imitate human targets. This attracts the mosquitoes, and when they fly in, a vacuum built into the unit draws them into a special chamber where they're eliminated and trapped.

Conclusion

We can't allow mosquitoes and other insects to prevent us from enjoying our favorite outdoor summer activities. Proactive steps for protecting yourself and your family against mosquitoes will ensure you're ready to enjoy healthy outdoor living. From repellents such as DEET to natural oils and plants, there's a solution for everyone concerned about controlling mosquitoes around the home, yard, and beyond.

With Evidation, you can participate in health programs, along with receiving personalized content and tips for better health. Download the Evidation app today to learn more about how to track healthy habits.

For generations, breakfast has been heralded as the most important meal of the day, a claim often argued by experts. Whether it's the most important meal may be disputed, but it's a well-established fact that a healthy breakfast can help power us through our most productive and busy days.

Few of us can resist a hot breakfast on a fall or winter day, but summer days require our energy, too. It can be tempting to rush out to enjoy summer days without stopping for breakfast. However, staying nourished and hydrated in summertime is crucial. Loaded with nutrients and bursts of flavor, healthy smoothies are the ideal compromise you need for a quick meal that's also good for you.

Benefits of starting the day with a nutritious breakfast

A healthy breakfast does much more than "break your fast." A nutritious breakfast will give you and your family members the energy you all need to have your most productive and enjoyable days. Here are some of the benefits of eating a healthy breakfast:

• Increased brain power: Children who eat a healthy breakfast before school are shown to perform better, with more alertness, better memory, and improved mood. Those good moods can carry over to summer vacation for both the kiddos and their parents.
• Boosted energy: Food is the fuel our bodies need to do the work they do every day, and that includes summertime fun.
• Essential vitamins, minerals, and nutrients: Skipping a meal decreases our chances of getting in those valuable nutrients. Eating a healthy breakfast is an excellent way to get a head start on our daily nutrition.
• Weight control: Studies show that people who regularly eat a healthy breakfast may have a lower BMI and consume less fat during the day. As it turns out, the best smoothies for weight loss can also be filling and satisfying.

Importance of staying hydrated during the summer

The average adult's body is made up of 50-70% water. Maintaining hydration levels by drinking plenty of water is especially important in summer because the excessive heat and busy summer activities can cause us to become dehydrated more quickly. However, we can get our daily hydration from smoothies as well as water.

Instead of calculating daily fluid intake using just water, keep in mind other hydration sources. This can include juices and the water content in milk (dairy or plant-based), along with fruits and vegetables with high water content.

When you stay hydrated, you'll enjoy these benefits:

• Healthy heart habits: Staying adequately hydrated increases overall heart health and has been shown to reduce the risk of heart failure.
• Weight management: When you stay hydrated, you might find your appetite decreases. Also, drinking more water increases our metabolism.
• Skin health: Our skin consists of approximately 64% water. In the summer, our skin loses a lot of moisture, so staying hydrated is essential to skin health. 

Becoming dehydrated in the summer heat makes for a potentially dangerous situation. Dehydration can result in kidney and urinary problems, cognitive impairment, heatstroke, and other health issues.

Nutritional advantages of smoothies for breakfast

You might think of nutrient-dense smoothies as healthy energy drinks. A smoothie is almost as quick and easy as grabbing an energy drink at a convenience store. But unlike questionable energy drinks loaded with caffeine and sugar, smoothies provide beneficial energy with nutritious foods. For example, a smoothie made with oatmeal is rich in fiber.

Smoothies can also provide healthy fats, as evidenced by the avocado smoothie idea we share below. Looking to add more iron-rich foods to your diet? A smoothie made with spinach as a primary ingredient will fix you right up.

How about protein? Try a smoothie made with an avocado (and enjoy the healthy fat!). Also, a smoothie made with ingredients such as yogurt or peanut butter is an excellent source of protein. Smoothies are even better than the healthiest protein shakes because many smoothie recipes also call for veggies, probiotic foods like yogurt, fiber-rich grains, and fruit.

Recipe ideas for refreshing and healthy summer smoothies

Carrot, Apricot, and Greek Yogurt Smoothie

Give your skin a treat with a silky-smooth smoothie made with apricots and carrots, both of which are rich in beta-carotene. Our bodies convert this important antioxidant into vitamin A. Healthy amounts of vitamin A have the potential to help offset skin aging. Plus, vitamin A helps our skin fight off damage from pollution and UV rays.

For this smoothie, blend together:

• 1/2 Greek yogurt
• 1/2 cup ice cubes
• 1 teaspoon honey
• 1/2 cup grated carrot
• 2 dried chopped apricots
• 1/2 teaspoon cinnamon
• 1 pitted and chopped fresh apricot

Pumpkin and Avocado Smoothie

Pumpkin puree and Greek yogurt make this smoothie so perfectly creamy. Adding in a dab of pumpkin pie spice and pure maple syrup will have you dreaming about fall days. The avocado brings healthy fat and even more creaminess. For fiber, we add some flaxseed.

For this smoothie, blend together:

• 7 ounces Greek yogurt
• 1/2 cup frozen pureed pumpkin (canned is OK)
• 1/4 avocado
• 1/2 cup water
• 1 tablespoon maple syrup
• 2 tablespoons ground flaxseed
• 1/2 teaspoon pumpkin pie spice

Peanut Butter, Spinach, and Banana Smoothie

It's hard to resist a smoothie made with frozen bananas and peanut butter. Best of all, this recipe also calls for spinach, which gives you your daily dose of dark leafy greens. Probiotic-rich kefir adds a wonderful tang to this tasty morning meal.

For this smoothie, blend together:

• 1 cup fresh spinach leaves
• 1 cup plain kefir
• 1 tablespoon creamy peanut butter
• 1 frozen banana
• Honey for sweetener (optional)

Mocha Protein Smoothie

You don't have to skip coffee in lieu of your breakfast smoothie. This creamy breakfast drink is as decadent as a milkshake. The surprising ingredient in this smoothie is walnuts. Of course, nuts are a great protein source. However, walnuts are high in omega-3 fatty acids, which are healthy fats to help protect your heart and fight inflammation. Chocolate protein powder adds even more protein to this rich shake.

For this smoothie, blend together:

• 1 1/2 cup cooled black coffee
• 1 cup ice cubes
• 1 frozen banana
• 1 tablespoon unsweetened cocoa powder
• 1/4 cup chopped walnuts
• 6 tablespoons chocolate protein powder

Peaches and Cream Oatmeal Smoothie

Oatmeal is a classic breakfast food, and you can even enjoy it in a smoothie. Peaches are one of the delights of summer, and they work beautifully with this smoothie. Use whole-grain oats with prebiotic fiber to increase your gut health.

For this smoothie, blend together:

• 1/2 cup Greek yogurt
• 1/2 cup whole milk (or plant-based milk)
• 1 cup frozen peaches
• 1/2 cup rolled oats
• 1/2 cup ice
• 1/2 frozen banana

Healthy Smoothies for a Healthy Summer

With these recipes, you're all set to start having summer fun. Best of all, any of the smoothie recipes we've shared here can be customized to your liking and tastes. Feel free to experiment and enjoy creative variations of your own. To learn more about healthy living and how you can earn points for tracking, download the Evidation app today.