Quick, healthy and delicious breakfast on the go! This jar of Blueberry Walnut Overnight Oats is packed with nutritional value! The blueberries are a powerhouse of nutrients and antioxidants. Walnuts are nutrient dense as well and help support your brain health. And those Chia seeds are full of fiber and give a nice steady flow of energy throughout the day. 15 minutes prep and overnight in the fridge is all it takes to have breakfast ready to go for those busy mornings!
This meal is packed with protein and nutritious veggies. Finely shredded carrots and zucchini uplevel the health benefits of these flavorful mini meat loaves. Quick to prep and you can put together your family's favorite sides while your main course is baking in the oven. Dinner on the table and ready to enjoy in less than an hour. Perfect for those busy weeknights.
Shred carrots and zucchini and squeeze dry in paper towels.
Grease mini loaf pans.
Whisk together glaze; mustard, tomato paste, Worcestershire, vinegar, and maple syrup.
Make
In a large bowl, combine the carrots, zucchini, basil, rosemary, garlic powder, and meat.
Add the eggs and, using hands or a spoon, make sure it is evenly combined.
Place the meat mixture into loaf pans and bake for approximately 15-20 minutes. Brush on glaze and continue to cook until internal temperature reaches 160° F, about. another 5-10 minutes. Cook time will depend on the size of the loaf pan. If using a full-size loaf plan, meatloaf will take a total of 60 minutes.
Remove from the oven and let stand for 15 minutes before slicing and serving.
Serve topped with cheese or fresh herbs if desired.
Notes
Nutrition Facts: Calories 398 Total Fat 19g Saturated Fat 7g Trans Fat 1g Cholesterol 181mg Sodium 197mg
Total Carbohydrates 17g Dietary Fiber 1g Total Sugars 13g Protein 38g Calcium 77mg Iron 4mg Potassium 764mg
If dessert and sweet snacks is really your thing, these brownies are the perfect match for you. Made with nutrient dense sweet potatoes, you get all the decadent brownie flavor while enjoying a much healthier treat. So good you won't even be able to tell they are good for you as well!
Peel pre-roasted sweet potatoes (excellent use for leftovers!) and mash the flesh. For a smoother texture, blend flesh in a food processor.
Preheat oven to 350°F. Grease an 8×8-inch baking pan and line with parchment paper, leaving overhang on two sides for easy lifting.
Make
In a small bowl, whisk together the peanut butter powder and water until smooth and paste-like. This ensures it blends evenly into the batter without any dry pockets.
In a large bowl, combine the mashed sweet potato, maple syrup, peanut butter paste, coconut oil, vanilla extract, and eggs. Stir vigorously until smooth and fully combined.
Sift in the cocoa powder, baking powder, and salt directly into the wet mixture. Fold together until just combined and no dry streaks remain – don’t overmix. Fold in most of the chocolate chips, reserving a small handful for the top.
Pour the batter into the prepared pan and spread evenly – it will be thick. Scatter the reserved dark chocolate chips over the top. Bake at 350°F until the edges are set, and the center is just barely firm to the touch. A toothpick should come out with a few moist crumbs, not wet batter.
Let the brownies cool in the pan for at least 20 minutes before lifting out using the parchment overhang. Cool further on a wire rack before slicing into 8 squares. They firm up beautifully as they cool – don’t rush it!
Notes
Nutrition Facts: Calories 178 Total Fat 9g Saturated Fat 6g Cholesterol 32mg Sodium 156mg Total Carbohydrates 20g
Dietary Fiber 2g Total Sugars 13g Protein 4g Calcium 61mg Iron 2mg Potassium 183mg
Craving something sweet? These Peanut Butter Stuffed Dates have serious candy bar vibes with a simple ingredient list. Naturally sweet dates provide fiber and have a lower glycemic index than many traditional desserts, making them a satisfying treat that can fit into a balanced eating pattern.
Cut a small slit into each date using a sharp paring knife.
Use a spoon to stuff each date with the peanut butter.
Sprinkle with cacao nibs and shredded coconut.
Freeze for at least 10-15 minutes.
Notes
As written, this recipe has no added sugars, but if you prefer, you can swap cacao nibs for regular chocolate chips.Store in the refrigerator or freezer.
Have you ever stood in your kitchen staring into the fridge thinking, “What am I supposed to eat?”
You want to make a healthy choice, but the nutrition world can feel so overwhelming. Should you eat more protein? Cut carbs? Avoid fat? Count calories? Follow the latest trend you saw online?
No wonder eating well can feel complicated!
At Well Balanced Nutrition, we believe healthy eating doesn’t have to be confusing. That’s why we created the Well Balanced Plate, a simple visual guide to help you build meals that are nourishing, satisfying, and realistic for everyday life.
The goal isn’t perfection. The goal is balance.
What Is the Well Balanced Plate?
The Well Balanced Plate is a simple way to think about meals by including four important components:
🥦 Fruits and vegetables 🍗 Protein 🌾 Complex carbohydrates 🥑 Healthy fats
When these foods come together, you create a meal that supports steady energy, satisfaction, and overall health.
Think of the Well Balanced Plate as a guide, not a strict set of rules. Your plate does not have to look exactly the same every time, and there is plenty of room for flexibility, enjoyment, and your personal preferences.
What Do the World’s Healthiest Eating Patterns Have in Common?
The great thing about the Well Balanced Plate is that it is not a diet. It is a simple framework that can fit into many different eating styles and cultures.
You may notice that the Well Balanced Plate shares many similarities with some of the most well-researched eating patterns, including the Mediterranean diet, DASH diet, MIND diet,the Portfolio diet, and other plant-forward approaches to eating.
These eating patterns consistently emphasize many of the same principles:
Eating plenty of fruits and vegetables
Choosing high-fiber carbohydrates
Including quality sources of protein
Incorporating healthy fats
Enjoying meals with flexibility and balance
The Mediterranean eating pattern, in particular, has been studied for decades and is associated with benefits for heart health, blood sugar management, brain health, and overall longevity. Rather than focusing on strict rules, it encourages a lifestyle centered around nourishing foods, enjoyable meals, and connection with others.
The Well Balanced Plate takes these same principles and makes them simple and practical for everyday life.
Whether your favorite meals are Mediterranean-inspired, Southern comfort foods, Mexican, Asian, vegetarian, or something completely unique to your family, you can use the Well Balanced Plate as a guide to create a nourishing meal that works for you.
How to Build A Balanced Plate
Fill Half Your Plate with Fruits and Vegetables
Fruits and vegetables are the foundation of the Well Balanced Plate. They provide important nutrients like vitamins, minerals, fiber, and phytochemicals that support everything from heart health to digestion to immune function.
Different colors provide different nutrients, so eating the rainbow is a simple way to get a variety of health-promoting nutrients.
Try:
Adding berries to your breakfast
Including a side salad with lunch
Roasting a new vegetable with dinner
Keeping frozen fruits and vegetables available for busy days
Remember: fresh, frozen, and canned fruits and vegetables can all be part of a healthy eating pattern.
Include Protein for Satisfaction and Strength
Protein is an important part of every balanced meal. It helps keep you feeling satisfied after eating, supports muscle health, and plays a role in many important functions throughout the body.
Many people find that adding protein to their meals helps them feel more energized and less “snacky” throughout the day.
Protein-rich options include:
Chicken, turkey, fish, and seafood
Eggs
Greek yogurt or cottage cheese
Beans and lentils
Tofu or tempeh
A little tip: while beans and lentils are excellent sources of plant-based protein, they also provide carbohydrates and fiber. That makes them a “two-for-one” food that can fit into either the protein or carbohydrate section of your plate depending on your meal.
What is “Happy, Healthy” Protein?
When choosing protein for your Well Balanced Plate, you may also consider where your food comes from and how it was raised. Some people choose proteins that align with their values, such as animals raised with more space to move, access to the outdoors, or farming practices that prioritize animal welfare. These choices may include options labeled as pasture-raised, grass-fed, free-range, or sustainably sourced.
A “happy, healthy protein” choice is one that feels good for you, your family, and your values. This may look different for everyone and can depend on your budget, access, and personal preferences.
Don’t Fear Carbohydrates
Carbohydrates have gotten a bad reputation over the years, but they are an important source of energy for your body and brain.
The key is choosing “complex” carbohydrates.
Complex carbohydrates are carbohydrates that come packaged with more nutrients, including fiber, vitamins, and minerals. We call them “complex” because they have a more complex structure and take your body longer to break down. They provide more steady, lasting energy compared to more refined or highly processed carbohydrates.
Complex carbohydrate choices include:
Whole grain breads and pastas
Oats
Brown rice
Quinoa
Potatoes and sweet potatoes
Beans and lentils
Remember, carbohydrates are not the enemy. Aim for quality and the right quantity combined with the other components of the Well Balanced plate.
Add Healthy Fats for Flavor and Satisfaction
Fats often make a meal more enjoyable while helping your body absorb certain nutrients. All good healthy fats deserve a spot on your plate.
Examples include:
Avocado
Olive oil
Nuts and seeds
Nut butters
Fatty fish
A meal without fat may leave you feeling like something is missing. A drizzle of olive oil, a sprinkle of nuts, or a slice of avocado can make a big difference in both taste and satisfaction.
Leave some white space.
Life is busy. Between work, family, responsibilities, and everything else on your plate, it’s easy to move through the day on autopilot, including when we eat.
Leaving white space means creating small moments of pause that allow you to check in with yourself. Instead of rushing from one bite to the next, you give yourself a little room to notice what your body and mind are telling you.
This might look like:
Taking a few deep breaths before a meal
Putting your fork down for a moment during eating
Checking in halfway through a meal to notice your hunger and fullness
Asking yourself, “What do I need right now?”
Leaving white space is not about controlling your eating or making sure you always make the “perfect” choice. It is simply about creating awareness. Just like white space on a page helps important words stand out, moments of pause help you reconnect with your body’s signals, preferences, and needs.
What Does a Well Balanced Plate Look Like?
The beauty of the Well Balanced Plate is that it can look different for everyone.
A few examples:
Breakfast: Greek yogurt topped with berries, granola, and a few walnuts
Lunch: Turkey sandwich on whole grain or sourdough bread with a side salad and fruit
Dinner: Salmon with a medley of roasted vegetables and sweet potato.
Snack: Apple with peanut butter
There is no one “perfect” plate. Your meals should reflect your culture, preferences, budget, schedule, and health goals.
Balance Over Perfection
A Well-Balanced lifestyle is not created by one perfect meal.
It is created by the choices you make consistently over time.
Some days your plate may be colorful and thoughtfully prepared. Other days it may be a quick meal eaten between activities. Both can be part of a healthy lifestyle.
The Well Balanced Plate is not about restriction or following more food rules. It is about learning how to nourish your body in a way that feels good and fits your life.
Because healthy eating should help you live your best life, not take over your life.
Ready to start building your own Well Balanced Plate?“Lettuce” help! 😉
With so much buzz about GLP-1 medications like Ozempic®, Wegovy®, or Zepbound®, you may be wondering if the claims that certain foods are “nature’s Ozempic” have any truth to them. Let’s dive in.
TL;DR
Can Foods Naturally Increase GLP-1 Production? The answer is yes, but not in the way social media often suggests.
GLP-1 (glucagon-like peptide-1) is a hormone your body naturally produces in the gut. It helps regulate blood sugar, slows how quickly food leaves your stomach, and promotes feelings of fullness after meals. While social media often highlights one “GLP-1 food” or “natural Ozempic,” the truth is much less exciting and much more sustainable. Your body releases GLP-1 in response to eating, especially when meals contain a balance of fiber, protein, and healthy fats. That’s one of the reasons we encourage clients to start with the Well Balanced Plate.
Here’s a closer look at five types of foods that may help support GLP-1 release.
Fiber-Rich Foods That Naturally Support GLP-1
Fiber slows digestion and supports gut bacteria that produce compounds involved in GLP-1 release. Choosing fiber-rich foods at meals may help your body naturally release more GLP-1 after eating while also supporting blood sugar and fullness.
Great sources of fiber include:
Veggies: Broccoli, carrots, and leafy greens
Fruits: Apples, berries, and pears
Whole Grains: Oats, brown rice, and quinoa
Legumes: Beans, lentils, and chickpeas
Well Balanced Plate Tip: When you fill half your plate with vegetables or fruit, you naturally increase fiber at meals. 🙌🏻
Protein-Rich Foods That Help Stimulate GLP-1
Protein is one of the nutrients known to stimulate GLP-1 after a meal. Including protein can help increase fullness and support appetite regulation.
Protein-rich foods include:
Eggs
Chicken or turkey
Fish and seafood
Greek yogurt
Tofu and tempeh
Beans and lentils
Well Balanced Plate Tip: Rather than saving protein for dinner, include a palm-sized serving of protein at breakfast, lunch, and dinner.
Healthy Fats That Support Natural GLP-1 Release
Healthy fats slow digestion and contribute to the release of satiety hormones like GLP-1. Pairing healthy fats with fiber and protein can make meals more satisfying.
Healthy fats help slow digestion and support hormone release, including GLP-1. They also make meals more satisfying.
Try incorporating:
Avocados
Nuts and seeds
Olive oil
Fatty fish like salmon
Well Balanced Plate Tip: Just a small amount of healthy fat alongside fiber and protein can make meals more filling without needing to eat larger portions. 🙌🏻
Legumes: A Nutritional Powerhouse for Supporting GLP-1
Beans, lentils, and chickpeas are some of the best foods to include if you’re looking to support your body’s natural GLP-1 release. That’s because they’re packed with both fiber and plant-based protein, two nutrients that promote fullness, support healthy blood sugar levels, and encourage the release of GLP-1 after meals. They’re also digested more slowly than many refined carbohydrates, helping provide steady energy and longer-lasting satisfaction.
Try adding more legumes to your meals by enjoying:
Black beans
Pinto beans
Kidney beans
Chickpeas
Lentils
Edamame (soybeans)
Well Balanced Plate Tip: Beans and lentils provide both complex carbohydrates and protein. Pair them with other protein-rich foods when needed to build a satisfying, balanced plate.
Fermented Foods That May Support GLP-1
A healthy gut microbiome may play a role in GLP-1 activity. Fermented foods provide beneficial bacteria that support overall gut health, although more research is needed to understand their direct effects on GLP-1.
Examples include:
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
If fermented foods are new to you, start with small portions and gradually increase as tolerated.
The Well Balanced Plate Is Naturally GLP-1 Friendly
If you’ve noticed a pattern, you’re right. The foods that naturally support GLP-1 are the same foods we encourage through theWell Balanced Plate.
A GLP-1-supportive plate doesn’t require special powders, expensive supplements, or trendy recipes. It simply includes:
Half your plate filled with vegetables and fruit for fiber.
A quarter of your plate with lean protein to promote fullness.
A quarter of your plate with whole grains or other high-fiber carbohydrates for steady energy.
A serving of healthy fat, such as avocado, nuts, seeds, or olive oil, to increase satisfaction.
Bonus: Include legumes regularly and add fermented foods like yogurt, kefir, sauerkraut, or kimchi when you can to support gut health.
When these foods come together on one plate, they create a meal that naturally supports your body’s GLP-1 response while also providing the nutrients you need for sustained energy, balanced blood sugar, and long-lasting fullness.
Super Simple Well-Balanced Plates That Support GLP-1 Production
Grilled chicken, brown rice, steamed broccoli, and a drizzle of olive oil
Hard-boiled eggs, lentils, sliced avocado, and plain kefir
Canned salmon, quinoa, roasted zucchini, and a spoonful of sauerkraut
The Bottom Line
Despite what social media may claim, there isn’t a true “Nature’s Ozempic.” No food can replicate the effects of GLP-1 medications. However, choosing well balanced meals rich in fiber, protein, healthy fats, legumes, and other whole foods can help support your body’s own natural GLP-1 production.
Shift work can make healthy eating feel like a moving target. Between changing schedules, disrupted sleep, and long hours, it’s common to struggle with energy, hunger, and meal timing. The good news? You don’t need a perfect schedule to nourish your body well. A few simple nutrition strategies can help you feel more energized, focused, and satisfied, no matter what shift you’re working.
Build a Well-Balanced Plate:
Everything starts here. Whether you work 9 to 5 or 7 p.m. to 7 a.m., building meals around the Well-Balanced Plate creates a strong foundation.
Aim to include:
¼ plate protein to support fullness and steady energy.
¼ plate whole grains or starchy vegetables for lasting fuel.
½ plate fruits and vegetables for fiber, vitamins, and antioxidants.
Healthy fats like nuts, seeds, avocado, or olive oil to round out the meal.
Balanced meals help keep blood sugar steadier, which can reduce energy crashes and improve concentration throughout your shift. Adjust proportions if needed to fit your goals.
Plan Your Meals Around Your Shift
Before your shift:
Try to eat a balanced meal a few hours before your shift starts.
Examples: chicken with rice and vegetables, a turkey sandwich with fruit, oatmeal with nuts and berries.
During your shift:
Pack meals and snacks when possible.
Snack ideas: fruit with peanut butter, Greek yogurt, string cheese, hummus and vegetables, trail mix.
After your shift:
Choose a lighter meal if sleeping soon.
Examples: yogurt with fruit, toast with peanut butter, cottage cheese with berries.
Smart Fueling Strategies for Night Shifts
Night shifts can present unique challenges because the body is naturally programmed to sleep at night.
Eat your main meal before starting your shift.
Bring healthy snacks from home; focus on protein and fiber.
Limit fried or high-fat foods overnight.
Choose lighter meals rather than heavy meals in the middle of the night
Stay hydrated throughout your shift.
Hydration and Caffiene
Stay Hydrated: Even mild dehydration can contribute to fatigue and difficulty concentrating, but having it too close to your sleep time can make it hard to fully rest.
Carry a water bottle.
Drink water regularly throughout your shift.
Limit sugary beverages.
Use Caffeine Wisely: Caffeine can help improve alertness during work hours.
Use caffeine earlier in your shift when possible.
Avoid caffeine several hours before your planned sleep time.
Monitor how caffeine affects your sleep and energy levels.
Support Better Sleep
What you eat in the hours before sleep can affect how well you rest, especially when you’re sleeping at nontraditional times.
To promote better sleep:
Avoid large meals before bed.
Limit alcohol before sleep.
Maintain a consistent sleep schedule when possible.
Create a dark, quiet sleep environment.
Food for Thought
Shift work isn’t easy, and it can make it challenging to find a good meal routine. Focus on building balanced meals, planning, staying hydrated, and creating routines that work with your schedule, not against it. Small, consistent choices can help support steady energy, better focus, and your overall health, no matter what time you clock in.
This dish is packed with big creole flavor and is filled with shrimp and four different veggies! You get lean protein and a lot of nutrients as the shrimp and veggies come together in one pan to deliver a tasty meal. A little prep gives you a quick meal the whole family will enjoy. You can also add a side of brown rice or cauliflower rice to complete the meal.
Our frozen Lemon Raspberry Pops are made with real, wholesome ingredients and pack an 8gram protein punch per pop! They are super easy and fun to put together too. Grab the kids and make a quick raspberry sauce, mix up the lemon yogurt base, layer and swirl them together, then freeze until solid. If you need a dairy free option, swap the Greek yogurt for coconut yogurt. You can also use small paper cups and wooden craft sticks for your pops if you don't have molds on hand.
Make the raspberry swirl: In a small saucepan over medium-low heat, combine the raspberries with about half of the maple syrup. Stir and cook until the raspberries break down into a thick, jammy sauce, about 5 minutes. Let cool completely.
Make the lemon yogurt base: In a bowl, whisk together the Greek yogurt, remaining maple syrup, lemon juice, lemon zest, and vanilla extract until smooth and well combined. Taste and adjust the sweetness or lemon if desired.
Layer the popsicles: Spoon a layer of lemon yogurt into each popsicle mold, then add a spoonful of raspberry sauce. Repeat layers, then use a skewer or thin knife to gently swirl the two together for a marbled effect.
Insert sticks & freeze: Tap the molds gently on the counter to remove air bubbles. Insert popsicle sticks and freeze until completely solid.
Unmold & serve: To release, run warm water over the outside of the molds for 10–15 seconds. Gently pull out the popsicles and enjoy immediately, or wrap individually in parchment and store in a zip-lock bag in the freezer.
Notes
Nutrition Facts: Calories 109 Total Fat 2g Saturated Fat 1g Cholesterol 8mg Sodium 28mg
Total Carbohydrates 16g Dietary Fiber 2g Total Sugars 12g Protein 8g Calcium 109mg Potassium 190mg
Have you ever noticed how cravings seem to appear at the exact moment you finally sit down?
Maybe dinner is over, the dishes are done, and for the first time all day, the house is quiet. Then suddenly all you can think about is chocolate, chips, ice cream, or whatever comfort food happens to be calling your name.
Most people assume cravings like this happen because they lack willpower. But in reality, cravings can often be your brain’s response to an overloaded day.
Your Brain Gets Tired Too
From the moment you wake up, your brain is working.
What should I wear? What’s for breakfast? Did I sign that permission slip? What time is my meeting? Do I have enough gas in my car? Don’t forget to answer that email and text your friend back.
Every decision—even small ones—uses mental energy.
Researchers call this cognitive load, and by the end of a busy day, your brain naturally starts looking for the easiest source of comfort and reward. Foods high in sugar, fat, and salt fit the bill because they’re quick, familiar, and require almost no effort.
That doesn’t mean you’re weak.
It means your brain is doing exactly what brains are designed to do when they’re mentally exhausted.
Cravings Usually Start Earlier Than You Think
When clients say they struggle with nighttime snacking, we rarely start by talking about what happens after dinner.
Instead, we look at everything that happened before the craving showed up.
Did breakfast leave them hungry an hour later?
Did they skip lunch because work got busy?
Was there a six-hour stretch without eating?
Were they running from meeting to meeting, taking care of everyone else, and never stopping to recharge?
Cravings often aren’t caused by one moment…they’re the result of a whole day’s worth of decisions, stress, and missed opportunities to refuel.
Small Changes Earlier in the Day Can Make a Big Difference
One of the simplest ways to support your brain is to make sure it has the fuel it needs.
Meals that include protein, fiber, and healthy fats tend to provide steadier energy and greater satisfaction than meals built mostly around refined carbohydrates. While no food can completely prevent cravings, eating balanced meals consistently may make them feel less intense and less frequent.
Keeping balanced snacks available can help too. Instead of waiting until you’re starving, try having something satisfying before your energy crashes.
Think combinations like:
Apple slices with peanut butter
Greek yogurt with berries
Cheese and whole-grain crackers
Roasted edamame and fruit
Make the Healthy Choice the Easy Choice
At the end of the day, convenience usually wins.
When you’re mentally drained, you’re much more likely to eat whatever requires the least effort.
That’s why meal prep doesn’t have to mean spending your entire Sunday cooking. Even preparing one protein ahead of time, washing produce, or keeping balanced snacks at eye level in the refrigerator can make healthy choices feel much more realistic on busy days.
Your environment often influences your food choices more than your motivation does.
When Cravings Hit, Get Curious
Not every craving needs to be ignored.
Instead of asking yourself, “How do I stop this craving?” try asking:
Did I eat enough today?
Have I gone a long time without eating?
Am I physically hungry or mentally exhausted?
Am I stressed, bored, or looking for comfort?
What would actually help me feel better right now?
Sometimes the answer is food.
Sometimes it’s water.
Sometimes it’s taking a short walk, calling a friend, or simply giving yourself permission to rest.
The goal isn’t to fight cravings—it’s to understand what they’re trying to tell you.
The Long-Term Solution Isn’t More Willpower
If there’s one thing I hope you take away, it’s this:
Cravings are not a character flaw.
They’re often a signal that your brain and body need more support—not more self-criticism.
Instead of relying on willpower, focus on building routines that make nourishment easier. Eat balanced meals, avoid going too long without eating, keep satisfying foods within reach, and create an environment that supports the choices you want to make.
Over time, those small habits add up.
And when they do, cravings often become quieter. Not because you’ve learned to ignore them, but because you’ve started meeting your body’s needs before it has to shout.
If evening cravings are something you struggle with regularly, it may be worth looking beyond the food itself. Sometimes the solution isn’t another diet, it’s creating a daily routine that leaves your brain and body feeling nourished, supported, and a little less overwhelmed.
Need support? Our Well Balanced dietitians are happy to help! It all starts with a low-pressure clarity call.
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
