No matter the time of year, it's tough to avoid quick-fix diet ads on social media. Whether you're seeing tempting plans that promise to get you back on track after the holidays or ads trying to goad you into trying fad diets by convincing you that you aren't ready to hit the pool, cleanses, detoxes, and other fast-fix plans are everywhere.

Spoiler alert: your body was made to detox, no expensive teas, powders, or supplements needed.

Here, we'll delve into why cleanses are so popular, why you don't need to follow a fancy detox to help get your nutrition back on track after enjoying the deliciousness of the holidays, and how to develop a mindset that supports a healthy relationship with food. We'll also go over the things you can do to support your body if you're interested in cutting down on sugar and refined foods, allowing you to harness the power of whole, nutrient-dense foods that help you feel your best.

Why are cleanses and detox diets so popular?

It's easy to get sucked into the allure of cleanses and detox diets. For a not-so-low price, many programs promise fast, lasting weight loss, all without experiencing hunger, mood changes, and other difficulties that often come with a dietary change.

Some of the reasons many people buy into the false promises of quick-fix diets include:

• Belief that the body needs to reset: While the body does a great job of detoxing itself, many people believe that they need to go through a cleanse or detox to "get back on track." In actuality, your liver and kidneys work to remove toxins from your body, and enjoying a diet that consists mainly of unprocessed, whole foods will eventually reduce cravings for foods that are less nutrient-dense.
• Cultural appeal: Many cultures use fasting and cleansing as a part of spiritual and religious practices. Some detox diets tap into the psychology behind connecting with ancient rituals, promising psychological and spiritual benefits in tandem with support of physical wellness.
• Visible short-term effects: Much like going through a stomach flu, your body will look temporarily dehydrated after completing a cleanse. Quick visible results are often used as a part of a detox diet's marketing efforts.

Detox diet myths

Marketing claims can make it tough to figure out what's real and what's not when it comes to detox diets. Let's explore some commonly believed myths that can make quick-fix plans so enticing.

Myth: Detox diets are necessary after indulgent eating.

Fact: Eating or drinking unhealthy foods excessively can cause you to feel bloated and sluggish, but short-term detoxes aren't necessary to reset your body. Simply returning to sustainable healthy eating is all that your body needs to return to its wellness baseline.

Myth: Results gained from detox diets tend to last.

Fact: Any weight loss you experience during a detox diet or cleanse is typically due to a severely limited caloric intake, water loss, or muscle depletion. Most often, these results are temporary, and the weight typically returns once you go back to eating normally.

Myth: Detox diets remove toxins from the body.

Fact: Your body's detox system works well on its own, and continually removes toxins from your system. Detoxing doesn't require restriction or excessive exercise. Instead, eating healthy, nutrient-dense, unprocessed foods can support your body's natural detox system while helping you feel energized and strong.

How to actually detox after eating unhealthily—no cleanse required

If enjoying treats during the holiday season has left you feeling less than your best, you're not alone. The good news: there's no need to resort to extreme detox diets in order to get back to feeling like yourself. Instead, engaging in practices that support your body's natural detoxification system can be a gentle, sustainable way to get back to normal.

Try these steps to support your liver, kidneys, lungs, and skin as they work overtime after the holiday season:

• Rehydrate your body. Drinking plenty of water throughout the day (and staying away from caffeinated beverages, which can dehydrate your body) can support healthy kidney and gut function.
• Choose nutrient-dense foods. Natural, unprocessed foods (like fresh fruits, vegetables, whole grains, and lean proteins) support your liver and digestive system, helping your body eliminate waste.
• Stay away from processed foods. We get it—when you're feeling tired after the holidays, it can be tempting to grab fast food or order delivery. Doing so, however, can create a cycle that's tough to escape. Instead of opting for convenience foods, cook at home whenever you can, creating meals with simple, whole food ingredients.
• Enjoy fiber-rich foods. Fiber helps your body eliminate waste that may be making you feel weighed down. Adding foods like oatmeal, lentils, chia seeds, apples, pears, and berries to your diet can add bulk to your stool, making it easier to use the restroom.
• Exercise. When you engage in healthy movement, you're supporting your body's circulatory and digestive systems, all while providing a boost in mood and energy.
• Limit or eliminate alcohol and caffeine. Both substances can put a strain on your liver, negatively impact your sleep, and leave you more prone to eating foods that aren't conducive to helping you feel your best. Enjoying herbal teas and plenty of water can help.

At Evidation, we're here to help you live your best life, one healthy decision at a time

Whether you're deciding to dial in your nutrition for the first time in your life or you have years of experience learning what foods help you feel your best, the Evidation team is here to support you on your journey to becoming your healthiest self. When you download our app, you'll have the chance to choose to share the health data that you're already tracking with us. We'll use this information to find trends and patterns. From there, we'll offer personalized, content-based insights that can help you determine the next steps in your health journey.

If you're ready to get started, we can't wait to support you. Click here to download Evidation and learn more about our app today. 

If you're ready to begin a healthy eating journey, congratulations! You've likely heard of the term "clean eating," and may be excited about the idea of "cleaning up" your diet. That being said, the idea of clean eating can feel a bit ambiguous, and it's normal to have some questions about what foods fit into a clean eating plan and what foods are better left on the shelves of the grocery store. Clean eating is all about returning to the basics—eating fresh, minimally processed foods that support your well-being.

Here, we'll dive into the definition of clean eating, explore misconceptions surrounding the concept, go over the facts you should keep in mind while reading food labels while you're working to eat clean, and explain how Evidation can support you as you begin the process of cleaning up your diet. Grab your favorite unprocessed snack, and let's go!

What is clean eating?

Clean eating isn't just a trend—it's a lifestyle that centers on enjoying whole, nutrient-dense foods that fuel your body while supporting an overall sense of healthy well-being. Today's nutritional world is packed with processed and packaged ingredients, and it can be easy to get stuck in a rut of enjoying convenience items that our ancestors wouldn't recognize as food.

The main tenets of clean eating include:

• Focus on whole, unprocessed foods: Prioritize fresh fruits, vegetables, lean proteins, whole grains, nuts, and seeds whenever possible.
• Minimize added sugars and refined ingredients: Limit or eliminate refined sugars, flours, unhealthy fats, artificial additives, and preservatives.
• Choose high-quality ingredients: When you can, choose organic, seasonal, locally sourced foods to reduce your exposure to pesticides and support sustainable farming practices.
• Stay hydrated with clean beverages: Drink plenty of water and herbal teas, while avoiding sugary drinks, soda, and alcohol. Depending on your needs, you may choose to stay away from coffee and/or caffeinated teas.

Adopting a clean eating lifestyle can help you return to foods that support healthy energy levels, healthy digestion, and mental clarity. If you're working to achieve or maintain a healthy weight, you may find that a clean eating lifestyle allows both the flexibility that you need to enjoy life and the structure necessary to make progress.

Misconceptions about clean eating

As with any nutrition plan, it's important to explore the myths and facts that surround clean eating. Let's explore some of the most common misconceptions around the clean eating lifestyle.

Myth: If you're eating clean, you're getting all the nutrients you need.

Fact: Even if you're eating whole, unprocessed foods, it's still important to strive for balance to ensure that your nutritional needs are met.

When you're eating whole foods, it's still important to ensure that you're getting plenty of variance in your diet to ensure that your nutritional needs are met. Using a food tracking app like MyFitnessPal can help you stay on top of your nutritional needs as you adjust to a new eating style.

Myth: Clean eating is expensive.

Fact: Eating seasonally, staying away from processed foods, and creating meals at home can make clean eating a cost-effective way to improve your wellness.

Yes, it can be expensive to shop at health food stores, especially if you're stocking up on pre-packaged clean eating meals. If you take the time to prepare your food at home, however, you may find that clean eating is less expensive than standard grocery shopping. Purchasing whole grains in bulk, shopping for seasonal fruits and veggies, and creating a meal prep schedule can help you save time and money as you improve your health.

Myth: There is no leeway for special occasions or favorite foods in a clean eating lifestyle.

Fact: Nutrition plans only work if you're willing to stick to them. It's OK to go off-plan on occasion if it helps you stick with your overall goal of clean eating.

Clean eating doesn't have to be an all-or-nothing nutrition style. For example, you might eat clean 90% of the time, while leaving room for a once-a-month night out to eat at your favorite restaurant. There's nothing wrong with taking this approach, and leaving room to enjoy your favorite off-plan foods can make it easier to stick to your clean eating lifestyle.

Reading labels and eating clean

When you start your clean eating journey, you might feel overwhelmed when you're standing in the aisle of a grocery store, trying to figure out what should go into your cart and what should stay on the shelf. Reading labels is a key component of any successful clean eating plan, and it's important to know what to look for before you stock your fridge, counter, and pantry with clean eating options.

Keep these guidelines in mind as you're reading the ingredients for potential additions to your grocery cart:

• Ingredients are listed on food labels in order of total weight, from most to least. If sugar is one of the first three ingredients on the list, it's probably not a great pick if you're trying to eat clean. Sugar can go by many names on ingredient lists—keep an eye out for brown sugar, corn syrup, anything ending in -ose (like fructose, glucose, sucrose), cane sugar, and invert sugar.
• Choose foods with ingredient lists that are easy to understand. If there's an ingredient you can't pronounce, or that you wouldn't be able to purchase for home use, the product probably isn't a great fit.
• Keep an eye out for fillers, additives, and gums, including guar gum, food coloring, and artificial sweeteners like aspartame, sorbitol, and xylitol. Avoid these ingredients when possible, as they're indicative of high levels of processing that can negatively affect a food's nutritional value.
• Pay attention to the sodium content of your grocery items. While a little bit of salt can add flavor and is unlikely to have any ill effects on your health, too much salt can be dangerous. If you have certain health conditions (like heart disease), your doctor may recommend keeping your daily sodium intake below a certain level.

An important note: it's a good idea to chat with your healthcare provider when you're working to improve your diet, as they may be able to offer suggestions specific to your needs. If your doctor recommends that you cut out gluten, lower your sodium intake, or eliminate certain types of produce (like nightshades), you'll be able to make clean eating decisions that are the right fit for your needs.

At Evidation, we're here to help you feel your best, one healthy decision at a time

Whether you're just getting started with eating clean or you've been working on eating nutrient-dense, whole foods for years, Evidation is here to support you through every step of your health journey. With your permission, we analyze the health data you're already tracking to find overarching themes, allowing us to provide you with personalized, content-based insights that can help you notice patterns and make changes that help you feel your best. We're excited to support you and can't wait to watch you succeed as you work toward your health goals. Click here today to learn more about how Evidation works and download our free app today.

The idea of a juice cleanse is enticing: drink fruit-and-veggie loaded juices for seven days, feel amazing, get glowing skin, and drop some pounds along the way. Unfortunately, juice cleanses and other extreme diets tend to fail quickly. Here, we'll take a look at why so many people are curious about juice cleanses, the pros and cons of a juice cleanse diet, and healthier options that can help you move toward sustainable goals.

What is a juice cleanse?

A juice cleanse is a type of detox diet that claims to give the digestive system a break while flushing out toxins and boosting overall health. Many juice cleanses state that they leave the body more able to process nutrients, overcome fatigue, and heal immune system issues.

The problem? "They're just not likely to do what they say," says registered dietitian Kate Patton.

Why are juice cleanses so popular?

To Patton's point, many juice cleanses make claims that simply are not true. Many cleanse companies use marketing tactics that promise a quick fix to a wide variety of health problems by detoxing your system.

According to registered dietitian Kimberly Sasso, "There's a perception that juicing can 'cleanse' your intestines and 'reboot' your system." Despite these promises, Sasso says, "There is no current, clear evidence that shows any health benefits to juice cleanses."

Pros of juice cleanse diets

While dietitians generally caution people against trying juice cleanse diets, it's possible that you may experience some benefits if you decide to go this route. It's important to remember that these benefits are temporary, and positive effects associated with the juice cleanse will go away when you return to your normal daily lifestyle.

Possible benefits of juice cleanses include:

• Increased energy: Some people who go through juice cleanses report that they feel more energetic afterward. This is likely due to cutting out caffeine while taking in a higher level of vitamins and minerals than they would in their typical diet.
• Reduced dehydration: It can be tough to get all the water that you need to feel your best. A juice cleanse seriously amps up the water in your diet, making it easier for you to stay hydrated throughout the day.
• Improved gut microbiome: A 2017 study of the benefits of juice cleanses showed that people who completed a 3-day cleanse reported an increased well-being score. Researchers said this change could be attributed to the diet's positive effect on the gut microbiome.

Cons of juice cleanse diets

While there are some benefits that come with a juice cleanse, it's not a sustainable, long-term plan. In some cases, going through a juice cleanse can do more harm than good.

Some of the cons of trying a juice cleanse diet include:

• Developing unhealthy eating habits: Research shows that juice cleanses do result in fast weight loss, but most people gain the weight back shortly after they return to their normal eating habits. This restrictive plan can also lead to the development of disordered eating habits, which can lead to a binge-and-restrict cycle.
• May cause blood sugar issues: Many people who try juice cleanses report feeling dizzy, shaky, and weak. The extremely low number of calories consumed during a juice cleanse can cause low blood sugar, which can be especially harmful for people who have diabetes.
• May cause kidney stones: While many juice cleanse diets claim to cleanse the kidneys, they can actually cause harm to the urinary system. Juice cleanses are typically heavy on juices from beets and leafy greens, both of which contain oxalate. When consumed in high quantities, oxalate can cause kidney stones.

Healthier ways to reach your goals

While juice cleanses can be effective in the short-term, they don't do much to help you stick to a healthy nutrition plan over time.

Try implementing these healthy habits to improve your overall wellness:

Get moving. Exercise isn't just great for maintaining or losing weight—it's also great for your digestive, mental, and cardiovascular health. Wearing a step tracker can be a smart way to start getting more movement into your day. While it's great to aim for the recommended 10,000 steps per day, it can be easier to start small. If you typically walk 2,000 steps per day, make it your goal to hit 2,500 for the next week, increasing a bit more every week. Small, gradual changes can make a big difference.

Think about what you can add to your diet. Restrictive diets (like juice cleanses) often backfire, as they leave your body depleted of nutrients and energy. Instead of thinking about what you need to cut out of your diet in order to improve your health, think about what you can add. For example, rather than overhauling each meal, try adding a piece of fruit to breakfast and a serving of veggies to lunch and dinner. As you begin to add nutrient-dense foods to your diet, you'll likely find that your cravings for processed foods decrease.

Track your nutrition. It can be tough to figure out where your calories go each day, and using a nutrition tracker can help. Whether you're interested in gaining weight, maintaining weight, losing weight, or have a nutrition goal that's not related to weight change at all, you'll be able to input your goals and get information on steps you can take to move forward. We're big fans of MyFitnessPal!

At Evidation, we're here to help you reach your goals with healthy, sustainable methods

At Evidation, it's our job to support your long-term wellness. We want to help you create healthy habits that will stand the test of time, and we're excited to help you become your happiest, healthiest self. We use the health tracking data that you choose to share with us to offer personalized, content-based insights that give you the information you need to take your health to the next level. Whether you want to lose weight, stop eating processed sugar, or simply improve your overall health, we're here to help. Click here to learn more about how our free app works and get started today.

You may have heard the gut referred to as your second brain. The microorganisms in the gut (including viruses and bacteria) play crucial roles in many of our body's systems, including our mental health, skin health, immune system, and more. Gut problems can be tough to pinpoint, since symptoms can mirror other conditions.

If your doctor has diagnosed you with gut dysbiosis, you may be unsure of what steps to take to improve your gut health. Thankfully, there are many steps you can take to help you get your digestive microbiome back on track. Here, we'll explore the definition of gut dysbiosis, signs and symptoms of the condition, how gut dysbiosis can affect your health, and what you can do to help get your gut health back on track.

What is gut dysbiosis?

Gut dysbiosis is a digestive condition that results from an imbalance of the gut's microbiome. The gut normally contains a balance of "good" and "bad" microbes, and it's essential that each stays in balance with the other. When the balance is disrupted, gut dysbiosis can occur.

Signs and symptoms of gut dysbiosis

Symptoms of gut dysbiosis can vary widely from one person to another. Digestive issues associated with gut dysbiosis can include bloating, gas, diarrhea, constipation, heartburn, and acid reflux.

As we mentioned, problems in the gut can affect many systems in the body. Many people who experience gut dysbiosis have mental health symptoms, such as anxiety, depression, and brain fog, as well as skin conditions like acne, eczema, and rosacea.

You may have symptoms that can be difficult to explain, such as unintended weight gain or weight loss, food intolerances that you didn't have previously, joint pain, chronic fatigue, autoimmune conditions, and a lowered ability to fight off infections.

It can take time for your doctor to diagnose you with gut dysbiosis, especially since symptoms tend to come and go over time. If you're experiencing digestive issues, your doctor may ask that you track your symptoms over a period of time to help them determine whether you may have gut dysbiosis. Your doctor may perform several tests to determine whether you have gut dysbiosis, including a breath test that can measure the amount of bacteria in your gut, organic acid tests that measure the amount of bacteria in your urine, and other tests that can provide your doctor with a comprehensive picture of your digestive health.

Moving forward: How do you flush bad bacteria from your gut?

If you've been diagnosed with gut dysbiosis, or you think you may be experiencing the condition, you may want to try some at-home remedies. Starting a healing gut dysbiosis diet can take some time, but it can be well worth it when you see how many aspects of your life are positively affected by a healthy gut.

Try these tips to begin a healing gut dysbiosis diet:

• Probiotics: These live bacteria can help to restore your gut's natural balance. Probiotics can be found in yogurt, kefir, kimchi, miso, and other fermented foods.
• Prebiotics: These fiber-rich foods help to feed the good bacteria in your gut. Foods rich in prebiotics include garlic, onions, bananas, and asparagus.
• Digestive enzymes: Often available in tablet form, digestive enzymes can help your body break down food, which can reduce symptoms of gut dysbiosis like bloating. Including these supplements as a part of your nutrition routine can help increase the amount of nutrients your body is able to absorb from the food you eat.
• Dietary changes: Limiting alcohol, processed foods, and artificial sweeteners can help to restore your gut's natural balance. Including high-fiber foods (like whole grains and vegetables), polyphenol-rich foods (like green tea and berries), and foods rich in omega-3 fatty acids (like salmon and walnuts) in your diet can help get your bacterial balance back on track.

An important note: it's important to talk with your doctor before adding supplements to your routine. Especially if you’re managing a health condition or taking prescription medications.

Stress and Your Gut

Chronic stress can make it harder for your gut to stay healthy. Practicing mindfulness, yoga, meditation, and getting regular exercise can help. If you're under a high level of stress, you may find that working with a therapist can provide you with individualized stress management techniques that can help to reduce your symptoms.

Tracking your nutrition

In order to understand how your nutrition affects your digestive system, it can be helpful to track your food using an app. MyFitnessPal, LoseIt!, and Lifesum can all help you learn more about how the foods you eat affect your health.

At Evidation, we use any data that you choose to share with us to help you understand more about your health. Since health conditions don't exist in a vacuum, our technology aggregates multiple health factors to help you understand how your health-related decisions increase or decrease your gut dysbiosis symptoms.

A few tips to help you get started with tracking your nutrition:

• For the first few days, simply get used to tracking everything you eat. Try your best to stay away from judgment. The initial phase of tracking your nutrition is simply about collecting information and recognizing patterns—not talking down to yourself.
• If you find it difficult to remember to log the foods you eat, you may find that setting an alarm on your phone a few times a day can help.
• Focus on progress, not perfection. If you forget to log a meal or a snack, you don't have to scrap your tracking for the day. Simply get back into it right away—don't wait for the next morning (or next week) for a fresh start.

At Evidation, we're here to help you feel your best

No matter where you're at on your health journey, the Evidation team is here to help you make the changes necessary to feel your best. When you choose to share your health data through our app, we'll analyze your information to provide you with personalized, content-based insights that help you gain insights into how your food choices, stress levels, hydration, and other factors affect your health.

Getting started with the free Evidation app is easy. Click here to learn more about what we do and download the Evidation app today.

Protein is vital for a number of bodily functions, including hormone production, muscle repair, healthy immune system function, and more. The amount of protein you need depends on many factors, including your physiology, health goals, and activity level. At Evidation, we're here to help you meet all of your health goals. Here, we'll explore how you can calculate your personal protein intake needs if you're working toward muscle gain.

Protein and gender

Gender can have an influence on protein requirements, but biological sex alone doesn’t determine the amount of protein that a person needs in order to gain muscle. While men typically have a higher amount of lean muscle mass than women, this isn't always the case. Individual protein needs can vary depending on muscle mass, goals, and life circumstances (for example, protein needs change during pregnancy and menopause). Men typically require more protein than women to gain muscle mass, but it's important to consider many factors to determine the right amount of protein for you.

Genes and the gym: How genetics play a role in building muscle

While your physical makeup is not solely determined by genetics, your genes play a significant role in your body's protein metabolism and ability to develop and maintain muscle mass.

Some genetic factors that can influence how much protein you'll need in order to gain muscle include:

• Muscle fiber composition: Muscles are mainly made up of two types of fibers: slow-twitch and fast-twitch. Each type is designed for different activities. Slow-twitch fibers are designed for sustained athletic efforts, like long-distance running or swimming, while fast-twitch fibers are designed for power and speed, and are used in activities like weightlifting and sprinting. The ratio of slow-twitch versus fast-twitch muscle fibers each person is born with varies from one individual to the next. The amount of slow-twitch (endurance) and fast-twitch (strength and explosive movement) muscle fibers you have influences the way your body repairs and recovers following a tough workout, which can influence the amount of protein you need to build muscle.
• Protein processing: Your genes can influence how well your body absorbs and uses protein. If your body is more efficient than others when it comes to digesting and using protein, you may not need a super-high protein intake in order to gain muscle.
• Body composition: People who have more lean muscle mass require more protein to both maintain and build muscle. If you naturally have a more muscular body type, you'll likely need to more drastically boost your protein intake in order to gain muscle than someone who has a less muscular body type.

Protein requirements for muscle growth: calculating your needs

You may need to go through some trial and error to figure out exactly what protein levels help you move toward your goals, but understanding general guidelines can be a good place to start.

It's recommended that adults consume .35g of protein per pound of body weight to maintain general good health. If you're physically active, it's recommended that you consume 0.5 to 0.9g of protein per pound of body weight. Many people swear by eating 1g of protein per pound of body weight to build muscle and help with satiety if you're eating a fairly low-carb diet. While this isn't a bad rule, it can take some time to work up to such a high protein intake.

Eating protein at the right time is just as important as eating protein in the right amount. If you want to build muscle, you'll want to consume 15 to 25g of protein immediately after your daily workout in order to stimulate muscle growth (this counts toward your protein total for the day).

Enjoying high-protein foods

Ready to boost your daily protein intake? We've got you. Try these foods to enjoy delicious meals while getting the protein you need to build muscle:

• Eggs (6.3g of protein each)
• Almonds (6g of protein per ounce)
• Pistachios (5.7g of protein per ounce)
• Chicken breast (26.7g of protein for half of a chicken breast)
• Cottage cheese (28g of protein per cup)
• Greek yogurt (20g of protein per 7-oz. container)
• Milk (8g of protein per cup)
• Lean beef (25g of protein per 3 oz. serving)
• Quinoa (8g of protein per cup)
• Ezekiel bread (6g of protein per slice)

Progressive overload: Making the most of your time in the gym

Once you start regularly eating a protein-rich, muscle-building diet, you'll want to make sure you're putting your hard work in the kitchen to good use fueling your workouts in the gym. Progressive overload—resistance training that gradually becomes more intense over time—continually challenges your muscles. When your muscles have to constantly adapt to new tempos, higher weights, or increased repetitions, you'll get to reap the benefits of your high-protein diet.

It's important to increase your strength training safely and gradually to ensure that your program meets you at the nexus of challenge and ability. Pushing yourself too hard can lead to burnout and injury. If you're new to strength training, working with a personal trainer can help you move through a progressive overload program at a pace that's appropriate for your needs. If you're experienced and ready to tackle progressive overload workouts on your own, you'll want to follow a workout program that increases time, weight, or workout intensity by 10% or less each week to keep you safe as your muscles grow.

At Evidation, we're here to help you hit your fitness goals

If you're ready to pump it up in the gym, we're here to support you! At Evidation, we analyze the health data you choose to share with us to provide you with personalized, content-based insights that help you make decisions to drive your health forward. We're excited to help you make the most of your health data. Click here to learn more about what we do and download our free app.

Digestive health issues can be tough to talk about, but doing so can be life-saving. From problems in the bathroom to unexplained weight loss, the symptoms of digestive issues can vary. Eating foods to support a healthy digestive system isn't just important for your gut health—it's also important to keep all the systems in your body functioning properly. When your body is digesting food correctly, you're getting the nutrients that you need, providing you with fuel to propel your life forward. Here, we'll explore common digestive issues and foods you can eat to help your digestive system thrive.

Gastroesophageal reflux disease (GERD)

Gastroesophageal reflux disease is a severe and chronic form of acid reflux. Usually, a circular band of tissue at the bottom of the esophagus relaxes to allow liquid and food to enter the digestive system. After the food or liquid has entered the stomach, the band of tissue closes again. In people who have GERD, the band does not close properly, allowing stomach acid to move into the esophagus.

While GERD can cause heartburn, it can also cause other symptoms, including:

• Regurgitation of food or stomach acid
• Chronic cough
• Chronic sore throat
• Difficulty swallowing

If you need to take antacids more than twice a week, or you're experiencing severe symptoms, it's important that you reach out to your healthcare provider. Left untreated, GERD can lead to serious health complications, including esophageal cancer.

Foods to eat to help your body heal from GERD include:

• Lean proteins, like chicken, turkey, and fish
• Whole grains, like oatmeal and brown rice
• Low-acid vegetables, like broccoli, leafy greens, sweet potatoes, and green beans
• Low-acid fruits, like bananas, melons, and pears

Crohn's disease

Crohn's disease is a type of inflammatory bowel disease, or IBD, that can cause chronic inflammation throughout the digestive tract. Symptoms may come and go depending on stress levels, diet, and other factors.

Common symptoms of Crohn's disease include:

• Diarrhea
• Abdominal pain
• Rectal bleeding
• Weight loss

If you're experiencing ongoing diarrhea, stomach pain, or unexplained weight loss that doesn't resolve on its own, it's important to see your healthcare provider.

Thankfully, paying careful attention to your diet can help you manage your Crohn's symptoms, and in time, help you achieve remission.

Foods that can be helpful in managing Chron's symptoms during flare-ups include:

• Broths and soups
• Fruits without skin or seeds
• Lean proteins
• Low-fiber grains like plain pasta
• Well-cooked vegetables like carrots or zucchini

Celiac disease

Celiac disease is a condition in which the body's immune system has a serious reaction to gluten. While there isn't currently a cure for celiac disease, following a careful gluten-free diet can help you avoid symptoms.

Common symptoms of celiac disease include:

• Diarrhea
• Constipation
• Nausea
• Vomiting
• Abdominal pain
• Bloating
• Gas

Many people who have celiac disease also experience symptoms that aren't related to digestion, including headaches, fatigue, skin rashes, nervous system issues (like tingling in the hands and feet), mouth ulcers, anemia, and joint pain. If you have diarrhea or other digestive issues that continue for two weeks or more, it's important to talk with your healthcare provider about next steps.

If you have celiac disease, it's important that you eat a well-balanced, gluten-free diet. Foods that offer high nutrient density while still allowing you to avoid gluten include:

• All fruits and vegetables, including potatoes
• Meat, poultry, and fish (cannot be breaded)
• Rice and rice noodles
• Beans, legumes, and nuts
• Most dairy, including butter, cheese, and milk

While you'll likely notice many gluten-free processed foods in the health food aisle of the grocery store, it's a good idea to choose whole, natural, unprocessed foods as often as possible.

Irritable bowel syndrome (IBS)

IBS is a common digestive condition that affects the large intestine and can cause regular gastrointestinal discomfort. There are many potential causes of IBS, including food moving through your digestive system too quickly or too slowly, stress, genetics, and oversensitive nerves in the gut.

Symptoms of IBS commonly include:

• Abdominal pain
• Bloating
• Excessive gas
• Heartburn
• Lack of energy
• Changes in bowel habits (including constipation and/or diarrhea)

Lifestyle changes can help to alleviate the symptoms of IBS. If you notice a change in your bowel habits, or notice that your IBS symptoms are becoming worse, it's important to reach out to your healthcare provider.

Foods that can help to alleviate IBS symptoms include:

• Fruit, including strawberries, bananas, and blueberries
• Nuts and seeds (in small amounts—try to stick to 10–15 pieces)
• Lean protein, like beef, pork, chicken, fish, and eggs
• Vegetables, including bean sprouts, bok choy, carrots, chives, and cucumbers

Peptic ulcers

Peptic ulcers are small, open sores that develop in the stomach lining, and can be caused by long-term use of NSAIDs (like aspirin or ibuprofen) or by a long-term H. pylori bacterial infection.

Symptoms of peptic ulcers can include:

• Burning stomach pain (similar to the pain of heartburn)
• Nausea
• Weight loss due to loss of appetite

If you're showing signs of an ulcer, it's important to reach out to your healthcare provider for evaluation. Without treatment, peptic ulcers can create severe health issues. If you're experiencing severe abdominal pain, are vomiting a substance that looks like coffee grounds, or are experiencing black, tarry stools, it's possible that you're bleeding internally, and it's vital to seek emergency care right away.

Foods that can help provide comfort when you're experiencing a peptic ulcer include:

• Skinless poultry
• Fruits (you may need to avoid citrus fruits depending on how they affect your ulcers)
• Vegetables (avoid spicy peppers and tomatoes)
• Mild herbs and spices like turmeric, cinnamon, and ginger

Monitoring your digestive health with Evidation

When you choose to share health data with our team, we'll use it in tandem with your answers to our survey questions to develop insights about your health. We'll also give you the opportunity to participate in research studies that can help move medicine forward—allowing you to potentially contribute to health discoveries that can help you and others living with similar digestive conditions.

At Evidation, we're here to help you make the most of every day

When you feel healthy, it's easier to enjoy your day-to-day life, and at Evidation, our team is here to help! With your permission, our app uses the health data you're already tracking to offer personalized, content-based insights that can help you make decisions that move your health forward. We're excited to support you and help you start feeling your best, one healthy decision at a time. Click here to learn more about what we do and get started with our free app today.

Traveling can open your worldview, allow you to experience other cultures, and provide the opportunity for connection with family and friends. At the same time, it can wreak havoc on your well-being—if you're not careful. A little bit of careful planning can go a long way when it comes to keeping up with healthy habits while you're traveling.

Here, we'll take a look at why healthy snacking matters when you're traveling and explore easy-to-pack snacks that support your health and taste great.

The importance of healthy snacking while traveling

Healthy snacking is key to maintaining a healthy metabolism, supporting energy levels, and maintaining weight (or weight loss, depending on your needs and goals). When traveling, it can be easy to fall into the trap of all-too-convenient high sugar, high fat snacks that are packed with empty calories. Planning ahead can make it easier to avoid the nutritional pitfalls that seem to be around every corner when you're making your way from Point A to Point B.

Healthy snacking offers many benefits, including:

• Can provide a nutritional boost if you're unable to eat full meals due to traffic, short layovers, etc.
• Can provide additional fiber and nutrients to support digestive and immune health
• Curbs appetite, decreasing the likelihood of eating beyond fullness at the next meal
• Provides a coffee-like burst of energy if several hours have passed since your last meal

Healthy snacking can be a beneficial choice every day—not just when you're traveling. That being said, healthy snacking while traveling is certainly more difficult than healthy snacking when you're at home or in the office. Let's explore some simple healthy travel snack options.

Portable fruit and vegetable options

Loading up on fruits and vegetables before you hit the highway or the airport is a convenient, simple way to get the nutrients that you need.

Try these simple options for getting more produce into your day when you're traveling:

• Apples
• Bananas
• Grapes
• Oranges
• Berries
• Citrus fruits
• Carrot sticks
• Celery sticks
• Cucumber slices
• Snap peas
• Cherry tomatoes

An important note: it's a good idea to stay away from dried fruit while you're traveling. While it's delicious, it's super-high in sugar, and can leave you in the middle of an energy crash soon after the initial boost of energy wears off.

Protein-packed snacks for sustained energy

Protein-heavy snacks are a fantastic way to keep your energy up while you're traveling. That being said, most of us aren't interested in packing a day's worth of room-temperature chicken or turkey in our carry-ons.

Try these high-protein options to help you feel great as you move toward your destination:

• Nuts with healthy fats like almonds, walnuts, and pistachios
• Single-serving almond or peanut butter packets (pair with fruits for a fulfilling snack)
• Protein bars with 10-20g of protein
• Single-serving cottage cheese cups

Whole grain and fiber-rich snacks

Enjoying balanced nutrition while you're traveling can help to ensure that your body's systems—including your digestive system—are functioning normally. Whole grain and fiber-rich snacks can help to keep you feeling your best despite travel fatigue.

Try these options to keep your fiber and whole grain intake up while you're traveling:

• Whole grain crackers (look for options made with oats, quinoa, or brown rice)
• Popcorn
• Oatmeal bars
• Whole grain, high-fiber wraps/tortillas
• Fiber-rich muffins (look for recipes that require flaxseed, oats, or whole wheat flour)
• Roasted chickpeas
• Whole grain rice cakes topped with hummus

Hydration tips and healthy drink options

Dehydration can affect your mood and mental health, energy levels, and even your immune system function. Staying well-hydrated while traveling is key to feeling your best. Dry air, changes in climate, and changes in sleep schedules can all contribute to dehydration.

Try these tips to stay hydrated while traveling:

• Keep a water bottle with you and take advantage of water bottle refill stations at airports and rest stops.
• Drink at least 8 ounces of water for every hour that you're flying.
• Stay away from alcohol and caffeine, as both can contribute to dehydration.
• Enjoy hydrating snacks like watermelon, celery, cucumber, strawberries, and cantaloupe can help with hydration.

At Evidation, we're here to support your health no matter where you go

From sleep patterns to nutrition habits to stress levels, travel can take a toll on your body, and having support in place before you hit the road (or the sky) can help you feel your best from one destination to the next. Using wearable health tracking devices or inputting your health data into apps can help you keep unhealthy habits in check, even when you're rushing from one terminal to the next.

Consistent tracking of health data can show patterns and trends that might be hard to put together on your own. At Evidation, we take it a step further. Once you start tracking your health data, the Evidation team can put your hard work to good use. We aggregate the data you choose to share from multiple apps, allowing us to provide you with personalized, content-based insights that can propel your health forward.

At Evidation, we're here to help you live your happiest, healthiest life, no matter where your travels take you. Whether you're just getting started on your healthy lifestyle journey or you've been dedicated to feeling your best for decades, we're here to help you take your wellness to the next level. Click here to learn more about how Evidation works and download our app today.

If you're living with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), you may have heard about eating a low FODMAP diet. According to Dr. Hazel Veloso, gastroenterologist at Johns Hopkins School of Medicine, “The low FODMAP diet is a temporary eating plan that’s very restrictive. It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

According to Dr. Veloso, “FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.” People who are sensitive to FODMAPs may experience gas, bloating, constipation, cramping, and/or diarrhea after eating FODMAP foods. Eliminating these foods and then slowly reintroducing them to find the culprit of your symptoms can help you develop a nutrition plan that allows you to feel your best.

Here, we'll explore some low FODMAP diet recipes you can enjoy while you're on a low FODMAP diet.

Breakfast ideas: Low FODMAP recipes to start the day

Fuel up without FODMAPs with these baked oatmeal cups.

Ingredients:

• Nonstick cooking spray
• 1 cup unsweetened almond milk (or lactose-free milk)
• ½ cup mashed ripe banana (about 1 large banana or 1 ⅓ medium bananas)
• ¼ cup avocado oil (or canola oil)
• ¼ cup pure maple syrup
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1 ½ cups rolled oats
• 1 cup gluten-free baking flour
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ¼ teaspoon table salt
• 12 pecan halves, optional

Optional toppings: additional maple syrup or peanut butter

Instructions:

1. Preheat oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
2. In a large bowl, whisk almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
3. Add rolled oats, gluten-free flour, baking powder, cinnamon, and salt and stir to combine.
4. Divide the batter into the prepared muffin tin, filling about halfway. Top each with an optional pecan halve.
5. Bake for 20–22 minutes or until the center is set, and the edges are golden brown. Cool slightly before serving warm. Optionally, drizzle warm cups with extra maple syrup and/or top with a thin layer of peanut butter.

For a low FODMAP breakfast, you can also enjoy a veggie egg scramble, a fruit bowl loaded with pineapple, bananas, blueberries, strawberries, grapes, and oranges, or a smoothie with almond milk and low-FODMAP fruits.

Lunch recipes: Gut-friendly options for midday meals

Try this decadent sushi bowl for a low FODMAP lunch.

Ingredients:

Sushi rice

• 1/2 cup short grain sushi rice (uncooked)
• 4 tsp rice wine vinegar
• 1 1/2 tsp white sugar

Glazed Salmon

• 2 fresh salmon filets
• 2 tsp garlic infused oil
• 1 tbsp soy sauce
• 1/4 tsp grated/crushed ginger
• 2 tsp brown sugar
• 1/2 tsp rice wine vinegar
• 1/2 tsp sesame oil

Additional ingredients

• 1 cup cucumbers (peel & slice)
• 4 radishes
• 4 tbsp avocados
• 1 nori seaweed sheet
• 1/2 tsp sesame seeds
• 2 tsp green onions/scallions (green leaves only, finely chopped)

Lime mayonnaise

• 3 tbsp mayonnaise
• 1 large lime

Instructions:

1. Preheat the oven to 390ºF.
2. Cook the sushi rice according to package directions.
3. Line a shallow roasting pan with baking paper.
4. In a small bowl, mix the garlic oil, soy sauce, ginger, brown sugar, vinegar and sesame oil.
5. Place the salmon, skin side down, in the roasting pan and brush over half the soy sauce mixture. Place in the oven and bake for 6 minutes, brush with more soy glaze, then bake for a further 6 minutes. Once the salmon is cooked, grill/broil in the oven for 1 to 2 minutes to caramelize the glaze.
6. While the salmon cooks, make the lime mayo and prep the vegetables. Zest the lime. Add the zest and juice to the mayo and mix well.
7. Peel and slice the cucumber into chunky sticks. Thinly slice the radish, slice and measure out the avocado.
8. Cut the nori into small strips.
9. Once the sushi rice is cooked, fluff with a fork and then mix through the rice wine vinegar and white sugar.
10. Place the cooked sushi rice, glazed salmon, and veggies in bowls. Garnish with nori strips, sesame seeds and finely sliced spring onion/scallion leaves. Add a drizzle of lime mayo and serve with extra slices of lime.

For lunch, you can also enjoy a shrimp and veggie stir-fry, a quinoa bowl topped with chicken and roasted broccoli, or an egg salad sandwich on low-FODMAP bread.

Dinner suggestions: Delicious and easy low FODMAP dinners

Try this comforting cilantro lime chicken bowl for dinner.

Ingredients:

• ½ bunch fresh cilantro (about ⅓ to ½ cup, chopped)
• ¼ cup fresh lime juice (about 2 limes)
• 2 tablespoons garlic-infused olive oil
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons packed brown sugar
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt or sea salt
• 1 to 1.5 pounds boneless, skinless chicken breasts (about 2 large or 4 small)

Instructions:

1. Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces.
2. In a sealable container, place the chicken on the bottom. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for at least 2 hours, but no longer than 24 hours.
3. Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.

For dinner, you can also try a brown rice and chicken bowl topped with feta and seasoned with coconut aminos, or a charcuterie board with hard cheeses, sliced chicken and turkey, and low FODMAP veggies.

Snack options: Healthy, low FODMAP snacks

Keeping snacks that fit into your plan on-hand is key for sticking to your diet.

Try these low FODMAP snack ideas:

• Hard-boiled eggs
• Sliced kiwi, pineapple, and cantaloupe
• Gluten-free toast with peanut butter and banana slices
• Mixed nuts
• Rice crackers topped with hard cheese

Tips for meal prepping on a low FODMAP diet

Preparation is key when it comes to sticking to a balanced, healthy, low FODMAP diet. It's smart to pre-make dressings and sauces, as this part of meal prep can be more time-consuming. Preparing your grains (like rice and quinoa) in bulk can be easier than cooking these items as needed. Pre-cooking proteins like chicken and lean beef can also help you stay on track when life gets busy.

Sticking to FODMAP: You can do this!

While eating a low FODMAP diet can present challenges, it's well worth it to discover the culprit of your digestive distress. Follow your doctor's instructions carefully, and try to use this time as an opportunity to discover healthy new recipes that you may not have tried otherwise.

At Evidation, we're here to help you feel your best

No matter what nutrition plan you're following, Evidation is here to support you on your journey toward becoming your happiest, healthiest self. With our free app, you can choose to share the data you're already tracking to improve your health (like your nutrition, activity levels, sleep, etc.). We'll analyze your data to give you personalized, content-based insights with the information you need to keep making progress. We're excited to support you! Click here to learn more about how Evidation works and download our app today.

Whether you're a competitive athlete or a weekend warrior, it's important to fuel your body correctly so you can feel your best during exercise. When you eat foods that give your body the micro- and macronutrients necessary for peak performance, you'll be able to get a sense of how far you're able to push yourself. Proper nutrition also helps your body through the recovery process, helping to prevent injury and illness after a tough workout.

While sports nutrition can be somewhat personal (you might find that you feel best eating some fruit before you start a morning high intensity interval training workout, while others may find that they prefer early morning workouts on an empty stomach), following these general guidelines can help you get what you need to perform at a high level.

Importance of macronutrients: protein, carbs, and fats

Macronutrients—commonly referred to as macros in the fitness world—are nutrients that the body needs in large amounts in order to function.

The three primary macronutrients include:

• Proteins: Comprised of a variety of amino acids, proteins are vital in a wide variety of the body's processes, including muscle repair, growth, and more. Eating enough protein is vital when it comes to maintaining lean muscle mass and helping the body recover after physical activity.
• Carbohydrates: Despite what you might hear on social media, carbs are usually the body's main source of energy, and are necessary for fueling exercise. When you eat carbs, your body stores energy as glycogen, which supports endurance and high-intensity performance.
• Fats: Essential for ongoing energy, fats are also important to support healthy hormone production and overall health. Many vitamins are fat-soluble, meaning you need to consume fat in order to extract them from food sources.

Your ideal macronutrient ratio can depend on several factors, including your health and fitness goals, the type of workouts you prefer, the intensity of your workouts, and the types of foods you enjoy most. Endurance athletes tend to perform best with a higher carbohydrate, moderate protein, and lower fat diet, while strength and power athletes tend to require a higher protein, moderate fat, lower carbohydrate diet.

Paying attention to how you feel is vital in figuring out what macronutrient combination works for you. If you have special health concerns, such as high blood pressure, it's important to talk with your doctor about the best way to fuel your workouts.

Pre-workout nutrition tips for sustained energy

Many athletes find that eating before a workout helps them take their performance to the next level. Whether you're heading out for an early morning Pilates class or you're gearing up for a workout at home, it's smart to give yourself at least half an hour between your pre-workout meal and the start of your sweat session. You'll want to shoot for a balance of carbs, protein, and fats to give your body the fuel it needs.

Try these pre-workout meal options to rev up your energy levels:

• Turkey on a tortilla with shredded cheese and sliced veggies
• A piece of fruit with peanut butter
• Yogurt topped with fruit
• Fish or chicken with a baked potato and veggies seared in olive oil

Pro tip: Stay away from high-fiber and high-fat foods prior to exercise—both can be tough on your digestive system, and eating meals loaded with fiber or fat can make it tough to get through your workout.

Post-workout meals to support recovery

If you're working out at a high intensity level, or you're exercising for more than an hour, it's likely that you need to ingest some post-workout calories to support your muscles as they recover. When you eat is as important as what you eat—you'll want to consume a combination of carbohydrates and protein within the hour after your workout.

Try these post-workout options to fuel your body after a tough workout:

• Grilled chicken breast over brown rice
• Salmon with sweet potato cubes
• Oatmeal topped with yogurt and fruit
• Whole-grain toast topped with peanut butter and strawberries

Hydration for optimal performance

Hydration can be tough for athletes. You want to be sure that your body has the water it needs for optimal performance, but you don't want to have to constantly run to the bathroom when you're trying to exercise.

There are several factors to consider when choosing your hydration strategy, including:

• Type of exercise: You're going to need more water if you're running than if you're walking. You may also find that you have no problem sipping water during lower-intensity exercise, but are only able to consume small amounts during higher-intensity workouts.
• Temperature: You'll need more water if you're exercising in hot weather, especially if you're in a new climate (going for a run while on vacation in a warmer area, for example). Humidity can also increase fluid loss, requiring you to drink more water to feel your best.

Staying hydrated can help to control your blood pressure during exercise, keep your energy levels high, and can improve your speed and flexibility. It can take some time to figure out what hydration strategy makes the most sense for your needs. No matter how you choose to hydrate, it's key to drink before, during, and after physical activity.

Using Evidation and connected apps to track nutrition and performance

At Evidation, we're here to help you make the most of your health data. When you choose to share information that you're already tracking with our free app, we'll aggregate your data for you, providing you with cross-platform, personalized, content-based insights that work to help you take steps toward becoming your happiest, healthiest self. We're excited to support you, and we can't wait to hear how your performance evolves as you put the tips we shared today into practice. Click here to learn more about how Evidation works and download our app today.