You know that adequate protein intake is important for optimal health, but it can be tough to figure out how much protein you need, where your protein is supposed to come from, and whether you need to use protein supplements. At Evidation, we're dedicated to helping you learn more about the steps you can take to increase your protein intake (if necessary). Here, we'll explore why protein is so important for your health, how you can calculate the amount of protein you need each day, the best protein-rich foods to add to your diet, and the effects of eating too little or too much protein.

Why is protein important?

Protein is an important macronutrient that's found in many areas of the body, including your bones, skin, muscles, organs, and hair. Protein also works to fuel a variety of internal processes, including creating antibodies to fight off illness, carrying oxygen through the blood, and providing your body with the fuel it needs to power through the day.

Many people who’re interested in maintaining or lowering their weight find protein-rich foods to be helpful tools in creating a sense of satiety. Protein digests more slowly than other macronutrients, and requires a higher level of energy output from the body during digestion. Some people who increase their protein intake find that it makes it easier for them to stick to a nutrition plan that helps them feel their best.

Calculating your optimal protein intake

There are a few different ways to calculate how much protein you need each day:

• Percentage of daily calories: The U.S. Department of Agriculture recommends that adults get between 10% and 35% of their daily total calories from protein. To use this method to calculate your ideal protein intake, you'll need to use an app like MyFitnessPal to track how many calories you typically eat in a day. After you know how many calories you consume, you'll multiply that total number by 10% and 35% to see a range of how many calories you should get from protein each day. For example, if you eat 1,800 calories per day, you would aim for between 180 and 630 calories from protein each day.
• Protein grams per day: Aiming for a set number of protein grams per day can help you further understand how much protein you should include in your diet. Take your caloric range from the percentage of daily calories method, and divide each number by four (protein contains four calories per gram). For example, if you're aiming to get between 180 and 630 calories from protein each day, that would translate to getting between 45 and 158 grams of daily protein.
• Activity levels: Protein goals aren't necessarily the same from one person to the next. If you're very active, you may feel your best when you get a higher percentage of your calories from protein. Research suggests that athletes or those who are otherwise very physically active consume between .5 and .9 grams of protein per pound of body weight per day.

Protein dense meats

Lean meats provide simple, easy-to-digest protein that can be a healthy part of most meal plans. Here, we'll take a look at some of the highest protein-for-calorie meats, seafood, and poultry you can add to your diet.

We've calculated the protein available per 200 calorie serving of each of the following foods:

• Tilapia: 41.7g
• Elk: 41.4g
• Turkey breast: 41g
• Bison steak: 39.9g
• Chicken breast: 37.5g
• Tuna: 36g
• Ground pork: 34.2g
• Salmon: 32.3g
• Beef steak: 31.6g
• Beef jerky: 16.2g

If you're deciding to switch to a diet higher in animal products, it's a good idea to talk with your healthcare provider, especially if you're living with certain health conditions like diabetes, heart disease, or high cholesterol. Your doctor or dietician can talk with you about the best high-protein diet option for your needs.

Protein dense vegetables

While meats get all the good press about supporting a healthy protein intake, there are plenty of non-meat options that can also provide you with a protein boost that helps you feel satiated throughout your day.

Take a look at how much protein you can get from a one-cup serving of each of the following veggies:

• Edamame: 18.4g
• Pinto beans: 15.4g
• Black beans: 14g
• Mung beans: 14.2g
• Fava beans: 12.9g
• Lima beans: 11.6g
• Green peas: 8.58g
• Brussels sprouts: 5.64g
• Asparagus: 5.31g
• Broccoli: 4.28g

Even if you're not using veggies to make up the majority of your dietary protein requirements, adding a cup or two to your breakfast and lunch can make a major impact on meeting your daily requirements.

High-protein vegan food

If you stick to a vegan diet, there are plenty of ways to hit your daily protein requirements (without relying on processed, frozen imitation meat products).

Here are a few of our favorite vegan protein sources:

• Quinoa: 8.14g per cup
• Lentils: 17.9g per cup
• Peanut butter: 8g per two tablespoons
• Chia seeds: 4.68g per ounce
• Avocado: 4.02 per avocado
• Chickpeas: 21.3g per cup

Are protein supplements necessary?

If you're getting into fitness, or you've been in the world of working out for awhile, it's likely that you're bombarded with ads for protein bars and protein powders. It can be tough to figure out whether it makes sense to supplement your diet with these items, especially when you're trying to increase your protein intake.

While protein bars and shakes can be helpful in getting the protein you need, there are a few things you'll want to keep in mind if you're adding more protein to your diet:

• Protein supplements still count toward your overall caloric needs. If you're working to stick to a calorie budget, it's important to make sure you're including the calories from your protein bar or shake when considering your total caloric intake for the day.
• Be sure to check the sugar content of your protein supplements. Some protein bars can have as much sugar as a candy bar, and it's important to keep this in mind when choosing protein supplements.
• Aim for minimally-processed supplements. Look for protein bars and shakes with short ingredient lists. Try to stay away from supplements that contain artificial sweeteners.

Balance is key

As with all aspects of nutrition, health, and fitness — balance is key. If you aren't getting enough protein, you're likely to notice some negative effects, including brittle hair and nails, feeling weak, feeling hungry despite eating enough calories, muscle weakness, mood changes, trouble concentrating, and getting sick often due to protein's important role in supporting a healthy immune system.

Getting too much protein can also have a detrimental effect on your health. If you're getting more protein than your body needs on a regular basis, you may experience indigestion, intestinal discomfort, dehydration, nausea, fatigue, irritability, and diarrhea. If you eat too much protein for an extended period of time, you may also increase your risk for cardiovascular disease, seizures, and other serious health conditions.

Evidation can help you hit your nutrition goals, one day at a time

At Evidation, our team is here to help you feel your best. The way it works is simple: when you choose to share the health data you're already tracking with our app, we use your information to find patterns and trends that you might not notice when your information is siloed. When we analyze your data, we're able to provide you with personalized, content-based insights that can help you take steps toward hitting your health goals. If you're ready to get started, we're ready to support you. Click here to learn more about the free Evidation app and get started today.

If you're trying to up your calcium intake, it's likely you already know that it's smart to increase the amount of low-fat dairy in your diet. That being said, dairy isn't the only way to get the calcium your body needs to thrive. Plenty of fruits and vegetables are also high in calcium, making it easier to get the recommended amount without relying on supplements. Here, we'll take a look at why calcium matters, and how you can get the calcium that you need from the produce section.

Why calcium matters

Calcium is vital for your overall health and well-being, especially when it comes to maintaining strong bones and teeth. The role of calcium in your body goes far beyond building and keeping strong bones, however.

Calcium helps your body maintain proper muscle function, as it allows your muscles to contract and relax smoothly. This is important for voluntary movements (like standing up, walking, and exercising) but it's also key for involuntary movements, such as the contractions that create your heartbeat.

The nervous system needs calcium to function properly as well. Calcium helps the body transmit signals between the brain and the body, ensuring that your body is working as one coordinated unit. The mineral also helps blood clot when you get a cut and supports the release of hormones and enzymes that help to regulate bodily functions.

Is it better to get calcium from food than from supplements?

While supplementation is one way to add calcium to your body, it's better to get the mineral from a nutrient-rich, whole foods diet. According to Dr. Erin Michos, the director of preventive cardiology at Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, "A nutrient in pill form is not processed in the body the same way as it is when ingested from a food source." Dr. Michos says that research on whether calcium supplements are effective is inconclusive at best. "There is a growing body of evidence that suggests no health benefit, or even worse, that calcium supplements may be harmful," says Dr. Michos.

It's recommended that adults ages 19-50 should get at least 1000 mg of calcium from food sources each day. Women ages 51-70 should get at least 1,300mg each day, and men over the age of 70 should also up their intake to at least 1,300 each day.

Calcium rich fruits and vegetables

Ready to create a calcium-rich kitchen?

Add these foods to your grocery list:

• Broccoli rabe
• Kale
• Bok choy
• Broccoli
• Oranges
• Dried figs
• Kale
• Spinach
• Collard greens

How calcium can help you feel your best

As we mentioned calcium is necessary for building and maintaining strong skeletal health, but the mineral does far more in our bodies than it gets credit for. Let's explore some of the health conditions you may be able to improve by increasing your calcium intake.

Osteoporosis

Bone loss begins around age 30, and the process continues to speed up with age. Eating foods rich in calcium (specifically in combination with foods rich in vitamin D) can help prevent menopause-related bone loss in women, and it may also help to prevent bone loss in men.

Premenstrual Syndrome (PMS)

Research has shown that increasing calcium intake to 1,200mg per day showed a decrease in symptoms, including headaches, muscle aches, bloating, and food cravings.

High Blood Pressure

As we mentioned, getting enough calcium in your diet can help to support heart health. If you don't get enough calcium, you may be more likely to develop high blood pressure (hypertension). Early research shows that calcium may play a role in reversing hypertension. If you're currently taking blood pressure medication and want to try adding more calcium to your diet, do not stop taking your medication, and talk with your doctor if your goal is to eventually get off of your high blood pressure medication.

Obesity

Both animal and human studies have shown that low-fat dairy can play a role in reducing body weight. Researchers are still unsure as to whether this is due to calcium, other nutrients, or a combination of factors.

High Cholesterol

Early studies have shown that increasing calcium intake to 1,500mg to 2,000mg per day may help to lower cholesterol levels. It's important to note that this appears to have the greatest effect when used in tandem with regular exercise and a healthy diet, and it's possible that calcium works better to help people maintain existing normal cholesterol levels rather than helping people lower high cholesterol. If you have high cholesterol, talk with your doctor about the lifestyle changes you can make to lower your numbers.

Stroke Risk

A population-based study showed that women who ingested higher amounts of calcium were less likely to experience strokes over time than those who did not take in more calcium. If you're at risk of stroke, talk with your healthcare provider about the lifestyle changes you can make to reduce your risk.

The bottom line: Getting plenty of calcium from food can help to decrease your risk of developing certain health conditions, and may help to reduce symptoms of or eliminate other conditions, like osteoporosis. If you're living with the conditions listed above, talk with your doctor about whether increasing your calcium levels might help to improve your health.

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

If you're ready to take your health to the next level, Evidation is here to help. Here's how it works: we ask you to share the health data you're already tracking (through apps, your smartwatch, etc.). We aggregate the data that you choose to share with us to find patterns and insights that you might not notice otherwise. This allows us to offer personalized, content-based insights that can provide you with the information you need to inform daily habit choices. We'll be with you to celebrate as your health improves over time. If you're ready to get started, we're ready to support you. Click here to learn more about how the Evidation app works and get started today.

From social media videos to the evening news to magazine articles promising the latest quick fix for weight loss, the term "processed food" is ubiquitous. It can be tough to figure out what the term actually means—and whether you need to do a total nutrition overhaul to "unprocess" the way you eat. Here, we'll explore the difference between processed and unprocessed foods, discuss how processed foods can negatively affect your health, and provide you with delicious, unprocessed items to add to your grocery list.

Processed vs. unprocessed food: What's the difference?

Unprocessed foods are foods that are in their natural, whole state (think fruits, veggies, meats), while processed foods have been altered in some way, typically to enhance flavors, change an item's shelf life, or make food more convenient or appealing.

Many foods don't fit neatly into the categories of processed or unprocessed. Rather, they exist on a continuum. For example, a package of frozen vegetables without preservatives or flavoring would fall toward the unprocessed side of the continuum, canned fruit in water might fall in the middle, and pre-packaged instant noodles would fall toward the processed end.

Typically, unprocessed foods have few ingredients, a short shelf life, and a higher nutritional value than processed foods. While processed foods do tend to be more convenient, they often leave us feeling unsatisfied and craving more foods that won't meet our nutritional needs.

What's so bad about processed foods?

Let's be clear: eating processed foods from time to time won't have devastating consequences for most of us. That being said, eating processed foods regularly—or eating a diet that consists mostly of processed foods—can have serious health consequences.

Many processed foods have excessive amounts of sugar, sodium, and chemical ingredients that are hard for the body to recognize and process. Unhealthy fats—including trans fat and excess saturated fat—can negatively affect the body as well.

Processed foods are often designed to be hyper-palatable, meaning they taste fantastic, but lack the nutritional value and fiber that you need to feel satisfied. This is why fast food can taste so amazing, yet you still feel hungry after you polish off your favorite order. The lack of fiber and nutrients in processed foods can disrupt the bacterial balance in the gut, which can cause issues with digestion and overall well-being.

As we mentioned, this doesn't mean you can never have a slice of pizza, a candy bar, or a sandwich with processed meat. Being mindful of what you're putting in your body—and choosing unprocessed items more often than not—can help you feel your best while avoiding certain health issues common in people who eat a diet that includes a higher amount of processed foods.

Health benefits of eating unprocessed foods

When you switch to a diet of unprocessed foods, you'll likely find that you experience many health benefits. While these often first show up in the form of simply feeling better, it's possible that your healthcare provider will notice positive changes as you continue to work processed foods out of your diet.

Some of the health benefits that can come with a diet of unprocessed foods include:

• Increased immune function
• Better bone health
• Higher energy levels
• Weight loss
• Improved digestive health
• Reduced risk of chronic diseases (including cancer, type 2 diabetes, and heart disease)
• Better mental health
• Improved skin appearance
• Stabilized blood sugar levels

Your grocery list, unprocessed

It can be tempting to go to a "healthy" grocery store, or to hit up the "natural" section of a store and simply choose your food from what's in front of you. That being said, there are plenty of foods that are advertised as healthy and/or unprocessed... when they're actually anything but. Let's take a look at what you need to know to make unprocessed food choices at the grocery store.

Try adding these unprocessed items to your next grocery list:

• Fruits: Apples, bananas, berries, oranges, mangoes, pineapple, avocados
• Vegetables: Leafy greens, broccoli, carrots, sweet potatoes, bell peppers, onions, garlic, mushrooms
• Grains: Brown rice, quinoa, oats, barley, corn (on the cob)
• Proteins: Fresh chicken, turkey, beef, pork, salmon, shellfish, eggs, legumes (black beans, red beans, lentils)
• Dairy: Plain milk, plain yogurt, unprocessed cheese (like mozzarella or feta)
• Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, chia seeds, pumpkin seeds
• Fats and oils: Extra virgin olive oil, avocado oil, unsalted butter
• Herbs and spices: Fresh herbs (like dill, basil, cilantro, and parsley), whole spices (cinnamon sticks, black peppercorns)
• Beverages: Water, herbal tea

Follow these tips to make the most of your next trip to the grocery store:

• Shop on the perimeter of the store as much as you can. Along the edges (out of the aisles), you'll find unprocessed foods like fruits, vegetables, dairy, and meat. If you have little ones, it can be fun to ask them to choose a new fruit or vegetable to try each time you go to the store.
• When you venture into the aisles, be mindful of your choices. Take a moment to read the ingredient labels. A good rule of thumb: if your grandparents wouldn't have recognized an ingredient on the list as food, it's likely processed.
• Think about what you can add—not just what you have to take away. When you're making the switch to enjoying unprocessed foods, it's normal to go through an adjustment period. When you focus on what you can add—for example, adding your favorite fruit to your oatmeal instead of brown sugar—you may find that it's easier to stick to your new habits.
• Encourage your family to enjoy unprocessed foods as well, but don't force them into a lifestyle change they're not ready to make. Living by example can be key—when your family sees how great you feel after making dietary changes, they may be more likely to follow suit.

Popular unprocessed food diets

As you research more about adopting an unprocessed diet, it's likely that you'll come across several eating plans that encourage you to switch to whole, natural foods, including:

• Clean eating: A clean eating lifestyle simply means eating foods as close as possible to their natural form.
• Paleo: Short for paleolithic diet, the paleo diet requires that you eat like a caveman, enjoying meat, fish, nuts, fruits, and vegetables.
• Whole 30: Designed to be followed for 30 days, Whole 30 requires that you eat minimally processed foods, without cheating, to help you identify which foods negatively affect your overall well-being. The rules of Whole 30 closely follow those of the paleo diet.

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

At Evidation, we're here to support you on whatever path you take to feeling your best. We understand that it can take some time to figure out what nutrition plan works best for you, and we're here to help you take some of the guesswork out of figuring out what eating style makes you feel your best.

When you choose to share the health data that you're already tracking with Evidation, we analyze the information you give us and find patterns and trends, allowing us to provide you with personalized, content-based insights that can help you make decisions that drive your health forward. Whether you're just getting started with improving your health or you are simply looking for insights that can take you to the next level, we've got you covered. Click here to learn more about how Evidation works and download our free app today.

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.