Glyphosate—the main ingredient in Roundup, a weed killer sold for commercial and home use—has become a common topic of discussion in recent years. Many people who experienced repeated exposure to the chemical (including farmers, landscapers, and groundskeepers) later developed cancers, including non-Hodgkin lymphoma. While the parent company of Roundup, maintains that there's no link between cancer and glyphosate, many studies have suggested otherwise. Here, we'll explore more about glyphosate, how the chemical can get into food, and steps you can take to lower the amount of harmful chemicals in your diet.

What is glyphosate?

Glyphosate is a commonly-used herbicide (weed killer) that's used across a variety of settings, including farming and home gardening. The chemical was developed by the Monsanto company in the 1970s. The chemical works by interfering with an enzyme called EPSP synthase, which is essential for plant growth. Plants can't survive without this enzyme, and the application of glyphosate results in swift plant death.

Some crops have been genetically modified to tolerate glyphosate. This means that farmers can use glyphosate to kill weeds without killing certain genetically modified crops. Usually, glyphosate is applied directly to plant leaves.

Debates about the safety of glyphosate have been ongoing over the recent decade. The International Agency for Research on Cancer (IARC) classified the chemical as a probable human carcinogen (meaning it has the potential to cause cancer in humans). Other regulatory bodies refuted the studies from the IARC, stating that their evidence was not sufficient.

How does glyphosate get into food?

There are a few different ways that glyphosate can get into food sources, including:

• Direct application during farming: As we mentioned, glyphosate is typically sprayed directly onto the leaves of crops. Often, glyphosate remains on the plants throughout the harvest process, and can be ingested by people who eat the unprocessed crops, as well as those who eat processed foods that contain the crops treated with the herbicide.
• Use during harvest: Some farmers spray glyphosate directly on ready-to-harvest crops, including wheat, oats, and barley to dry out the plant material that will be discarded, as this can speed up the harvesting process.
• Environmental contamination: Glyphosate can end up in food and water indirectly. Wind and water runoff from farms can both carry glyphosate to areas that have never been treated with the chemical.
• Animal feed: Animals raised for human consumption (like pigs, cows, and chickens) are often fed crops (like grass, corn, and soybeans) that have been treated with glyphosate. The chemical enters the bodies and may still be present after the animal is slaughtered and processed.

Glyphosate and your health

When landscaping the area around your home, it makes sense to use natural products instead of glyphosate-based weed killers. While occasional use in accordance with package directions is unlikely to cause ill effects, many people prefer to use natural weed killers for home gardens.

While glyphosate can cause cancer at high doses, current research does not suggest that the low doses found in foods have the same effect. Some studies completed with in vitro cells (collected cells from a living organism that are studied, in isolation, in a lab) have shown that the introduction of glyphosate can disrupt hormones.

While these studies have yet to be replicated in any in vivo (inside the body) studies, the in vitro studies suggest that glyphosate may be associated with fertility issues and other reproductive hormone problems. Some studies also show that glyphosate exposure may create digestive issues similar to celiac disease.

The bottom line: The jury is still out on exactly how glyphosate in food may affect human health. The World Health Organization, the Food and Drug Administration, and the United States Department of Agriculture all regulate pesticide and herbicide levels in food due to potential harmful effects, and it makes sense to try to lower the amount of pesticides and herbicides in your diet as much as possible.

Tips to keep glyphosate and other harmful chemicals out of your diet

If you've decided that you'd like to keep glyphosate out of your diet as much as possible, there are simple steps you can take to reduce your exposure, including:

• Buy organic foods when possible. Organic farming standards prohibit farmers from using glyphosate. Choose foods that have an organic certification label. This is especially helpful for foods that tend to have high levels of glyphosate, including foods containing high-fructose GMO corn syrup, such as granola bars and breakfast cereals.
• Wash produce thoroughly. Washing fruits and vegetables can help to remove surface pesticides, even though some may remain.
• Enjoy fruits and vegetables that tend to be lower in pesticides. According to the Environmental Working Group, avocados, sweet corn, pineapples, onions, papayas, frozen peas, asparagus, honeydew, kiwi, and cabbage tend to be especially low in pesticides.
• Grow produce at home, if possible. If you have the space and time, growing your own food can help to reduce your exposure to glyphosate. You can choose to weed your garden on your own, without the use of any chemicals.

It's important to remember that even when you take conscious steps to reduce your glyphosate intake, it's likely impossible to completely eliminate the chemical from your diet. Runoff and wind transfer can make it difficult for organic farmers and other farmers who choose not to use the herbicide to avoid it completely.

At Evidation, we're here to give you the information you need to move your health forward

When you're working to improve your health, it's easy to get overwhelmed by the myriad of information available. At Evidation, our app helps you sort through the noise. When you download our app, you'll have the chance to share your health data with us (you'll be in control of your privacy every step of the way, and you can choose to stop sharing your data with us at any time). We'll use the information you share to offer you personalized, content-based insights that can help to inform your next steps in becoming your happiest, healthiest self. Click here to learn more about how Evidation works and download the free app today.

When it comes to health and wellness, the terms "fat loss" and "weight loss" are often used interchangeably, but they actually mean different things. Here, we'll explore the difference between fat loss and weight loss, how you can track fat loss if you're interested in doing so for health reasons, as well as holistic techniques that can support healthy fat loss.

Weight loss vs fat loss: What's the difference?

Understanding the difference between weight loss and fat loss can be integral to a health journey in which you're working to decrease your total body fat.

Weight loss refers to a decrease in total body mass. When you lose weight, you might be losing fat—but you may also be losing muscle, water, and even bone density. Fat loss, on the other hand, specifically refers to the reduction of body fat, also known as adipose tissue. Having excess adipose tissue can lead to a number of health problems, including metabolic syndrome, obesity, heart disease, diabetes, and more. Focusing on losing fat—instead of just focusing on losing weight—can help to decrease the risks of these health issues.

Tracking fat loss

While a standard bathroom scale can be used to track weight loss, they often fail to give you the whole story. Simply looking at your weight on a scale doesn't let you know whether you're gaining or losing muscle, water, or fat.

Instead of relying strictly on the scale to track your progress toward your goals, consider keeping track of your fat loss using one of the following methods:

• Bioelectrical scales: Certain scales can estimate your body fat percentage, and can show changes in your body fat over time. While bioelectrical scales aren't as accurate as other methods of body fat measurements, they can provide you with an idea of your progress.
• Calipers: Body fat calipers measure folds of skin to determine body fat percentage. Many prefer this method because it's inexpensive and simple to do at home.
• DEXA scans: A DEXA scan is a painless medical imaging test done in your doctor's office or in a medical imaging facility that uses a machine to measure bone density and body composition. In addition to providing information on total body fat percentage, DEXA scans can also provide valuable information about bone health.
• Online calculators: Online calculators are typically less reliable than other methods of measuring body fat, but they can be a simple, quick way to get a general idea of your progress. Choosing a calculator that allows you to input measurements (instead of just height and weight) can provide a more accurate assessment than calculators that use fewer metrics.

Benefits of fat loss

We spoke with Kara Landau, registered dietitian and founder of The Prebiotic Dietitian, about how healthy fat loss can benefit overall health. "Considering muscle mass is extremely important as we age, and is an active tissue that helps with a number of metabolic functions, including our ability to tolerate carbohydrates, it is important to maintain muscle mass," Landau said. "Fat mass is mostly metabolically inactive and has been shown again and again to be detrimental to our health, including accelerating the progression of lifestyle disease development."

How your metabolism can affect fat loss

Your metabolism determines how your body processes, uses, and stores energy. This means that your metabolic health plays a key role in the fat loss process.

Your BMR, or basal metabolic rate, determines the amount of energy that your body needs to exist at rest. You can increase your BMR by getting plenty of rest, building lean muscle through strength training, and increasing your protein intake. The higher your BMR, the more calories you'll burn—allowing your body to use stored fat to meet its energy needs.

In order to lose fat, you'll need to eat at a caloric deficit. It's important to make sure that your caloric deficit isn't too severe, as this can cause your body to recruit muscle tissue instead of fat tissue for energy. Slow, steady weight loss seems to be most effective for supporting metabolic health and creating a sustainable, healthy weight.

Holistic methods for fat loss

There are several strategies you can use to increase your body's ability to burn fat, including:

• Prioritize whole foods. Choosing single-ingredient foods can create a more filling eating experience than processed options. Many people find that weight loss naturally follows a whole foods diet.
• Consume plenty of protein. Landau says that it's important to eat protein rich foods at every meal. When paired with resistance training, getting plenty of protein can both boost your BMR and help you retain muscle mass as you lose fat.
• Limit your sugar intake. Added sugar drives up overall caloric intake quickly, and limiting sugar intake is a simple way to support healthy fat loss. Bonus: cutting down on sugar often supports healthy skin, and can help to even your energy levels throughout the day.
• Support gut health. Prioritizing prebiotics and probiotics can help support a healthy metabolism, making it easier for you to lose fat, says Landau. She recommends supporting your gut health through the consumption of a blend of fiber-rich whole foods, probiotics to nourish the gut bacteria, and prebiotics to support metabolic pathways.

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

When you download the free Evidation app, you get the chance to put your health data to good use. By syncing the fitness and health data you're already tracking with Evidation, we're able to find patterns that can help you understand how one health-related behavior can affect another. As we analyze your data, we'll provide you with content-based, personalized insights that can give you the information you need to continue moving your health forward. Bonus: As you track your data, you'll earn points that you can use for cash rewards or charitable donations.

Whether you're working to lose fat or you have another health goal in mind, we're here to help. Click here to download Evidation today and get started.

When you're trying to improve your diet and feel better, cutting down on sugar and salt can be a first line of defense. Many people find that lessening the amount of sugar and salt in their diets is more easily said than done, however. Thankfully, implementing a few simple tips and tricks can make it easier for you to cut down on sugar and salt.

Here, we'll take a look at the benefits of cutting down on salt and sugar, some alternative ways to enjoy delicious food while still sticking to your nutrition plan, and recipes you can try to kick-start a low salt low sugar diet.

Benefits of cutting down on salt

It can be confusing to understand how large amounts of salt sneak into the diet, especially if you're not someone who typically utilizes a salt shaker when you're sitting down to eat. Salt is added to the vast majority of processed foods as both a flavoring and preservative, and you might be surprised to learn just where sodium is lurking in your kitchen.

Foods that are surprisingly high in salt can include:

• Bagels
• Cereal
• Pasta sauce
• Veggie burgers
• Salad dressing
• Cheese
• Pumpernickel bread
• Ketchup
• Cake mix
• Packaged baked goods
• Canned vegetables

While your body needs some salt to function, adopting a low-salt diet is key to good health for many people. While the Food and Drug Administration recommends that we get about 1,500mg of salt each day, most Americans take in more than 3,000mg. Too much salt can result in inflammation due to fluid retention, high blood pressure, cardiovascular disease, kidney disease, kidney stones, weight gain, digestive issues, osteoporosis, cancer, stroke, and more.

The good news: making the switch to a low-salt diet can cause noticeable changes in your health in as little as a week. Many people find that their blood pressure decreases within a week of switching to a low-sodium diet. Many people also notice that their taste preferences begin to change within about a week of switching to a low-salt diet. While foods with less salt may taste bland at first, taste buds tend to adjust to a lower-salt diet fairly quickly.

Benefits of a low sugar diet

Cutting down on your sugar intake can also offer many benefits for your health. Just like salt, sugar tends to hide in unexpected places, and knowing where to look can help you eliminate unnecessary sugar grams in your diet.

Foods that are surprisingly high in sugar can include:

• Low-fat yogurt
• BBQ sauce
• Ketchup
• Spaghetti sauce
• Fruit juice
• Sports drinks
• Granola
• Flavored coffee drinks
• Protein bars
• Canned fruit
• Breakfast cereal

While it's very difficult to avoid all sugar in your diet, cutting out added sugar—that is, sugar that's added to foods and drinks during processing and/or preparation—can help you seriously curb your intake.

There are many benefits to lowering your sugar intake. When you remove processed or added sugars from your diet, you're likely going to decrease your overall caloric intake, which can help you maintain a healthy weight. Sugar is inflammatory, and eliminating sugar from your diet can also protect your body against heart disease, obesity, digestive conditions, Alzheimer's disease, psoriasis, and more.

In addition to bolstering your body's natural defenses against a wide variety of health conditions, lowering your sugar intake can also help you lose weight, maintain good oral health, and reduce acne.

Try these salt and sugar seasoning alternatives

When you begin the process of reducing the amount of salt and sugar in your diet, you might go through an adjustment process. Using alternative seasonings can help you enjoy food while your taste buds get used to a low salt low sugar diet.

Seasonings you may enjoy in place of salt and/or sugar include:

• Cinnamon (a great sugar substitute, especially over oatmeal or baked goods, can also work well as a salt substitute for some foods)
• Allspice (similar to cinnamon, a good fit for adding sweetness to sauces and glazes)
• Ginger (warm and slightly spicy, can add complexity to a dish that's lacking flavor)
• Lemon (great as a salt substitute in both cooked and cold dishes)
• Basil (works especially well as a salt substitute in Mediterranean dishes)

It can take some time to get used to new flavors, but this doesn't mean that making the switch won't be worth your while. Give yourself at least a week to get used to the change in your diet, and know that missing salt and sugar is temporary—you'll soon get used to your new way of eating.

Low sugar, low salt recipes to help you stick to your plan

Whether you're getting started with a paleo diet, searching for low sugar desserts, or simply want to begin to reap the benefits of a low salt low sugar diet, try adding these recipes to your routine.

Main dishes:

• Avocado and kale omelet
• Everything bagel avocado toast
• Egyptian egg salad
• Spanish tortilla
• Mango salad with avocado and black beans
• Shrimp tacos with avocado crema
• Chicken parmesan and quinoa stuffed peppers

Desserts:

• 4-ingredient sugar-free mocha mousse
• Low-carb cheesecake
• Sticky date cake yogurt bowls

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

When you download the Evidation app, you'll have us in your corner through every step of your health journey. Whether you're just getting started with cleaning up your nutrition or you've been working at your wellness for years and want to take it to the next level, we're here to help.

Using Evidation is simple: when you download our free app, you'll be able to connect the health data you're already tracking. You're in control of your data at all times, and your privacy is our top priority. We'll use the data you choose to share to find connections, patterns, and insights, and provide you with content-based, personalized recommendations to help you make the decisions that move your health forward. Click here to learn more about how Evidation works and get started today.

Adrenal glands—two small glands located just above the kidneys—play a vital role in regulating many of the body's processes, including blood pressure, metabolism, immune system responses, stress responses, and more. The adrenal glands are responsible for releasing many hormones, including adrenaline and cortisol. Adrenal cocktails—blends of orange juice, cream of tartar, and other ingredients—may help to regulate adrenal health. Here, we'll explore the basics of adrenaline and cortisol, the potential health benefits of adrenal cocktails, and recipes for health cocktails, including those that provide adrenal support.

What is adrenaline?

Also known as epinephrine, adrenaline is responsible for the body's fight-or-flight response, which can be triggered during a stressful situation. Adrenaline can also be released in response to intense physical activity (like a hard workout) or during times of excitement. Short bursts of adrenaline can be helpful in dangerous situations. The hormone can cause a number of physical effects, including increased heart rate, dilated airways, increased energy availability, and increased blood flow to the muscles.

While some adrenaline is necessary for healthy functioning, too much can have negative mental and physical health effects. Chronic stress can cause the adrenal glands to release adrenaline too frequently, which can cause health issues like high blood pressure, sleeping difficulties, shortness of breath, high blood sugar, heart palpitations and anxiety.

What is cortisol?

Cortisol and adrenaline are closely related. When adrenal glands detect stress, they often release cortisol. The hormone is also released in response to low blood sugar levels. Like adrenaline, cortisol plays many roles in the body. The hormone helps the body manage stress, control inflammation, regulate metabolism, maintain healthy sleep-wake cycles, and more.

When cortisol is released too frequently, it can cause negative health effects, including high blood pressure, insomnia, fatigue, anxiety, weight gain, and irritability. Cortisol also plays a role in the development of visceral fat—the dangerous belly fat that surrounds the organs, increasing the likelihood of stroke, heart disease, and type 2 diabetes.

Stress management and adrenal health

As you can see, both cortisol and adrenaline are vital hormones for wellness, but they need to be released in appropriate amounts. Stress management techniques—including regular, moderate intensity exercise and eating a whole food diet—can help. While some stress is a normal part of life, it's important to lower chronic stress when possible. If you notice that a particular part of your life is causing stress that makes it difficult to cope (such as a high-stress job), it may be worth exploring whether you can change these circumstances to benefit your overall health.

Benefits of adrenal cocktails

If you're already living a healthy lifestyle and still feel that your adrenal health could use some support, you may be interested in giving adrenal cocktails a try. Adrenal cocktails—a mixture of coconut water, salt, cream of tartar, and orange juice—are currently in the spotlight on social media. According to fans of the drinks, adrenal cocktails are loaded with potassium, vitamin C, and sodium, all of which can support adrenal health.

Fans of adrenal cocktails say that some of the benefits they notice include:

• Increased energy levels
• Increased hydration
• Reduced stress
• Improved mood
• Support for healthy weight management

The research is still out on whether these cocktails are effective, but if you like the taste of adrenal cocktails, and you notice a positive difference in how you feel, they may be a good fit for you. While many people on social media are touting the benefits of the combination for their ability to heal "adrenal fatigue," it's important to note that most medical professionals do not recognize the term. If you believe you may have an adrenal issue, it's a good idea to reach out to your primary care provider or schedule an appointment with an endocrinologist (a medical doctor who specializes in hormone health).

Adrenal cocktail recipes

If you're curious about whether adrenal cocktails could be a good fit for you, we've got you. Check out these recipes:

• Tropical morning cocktail: 1/2 c. orange juice, 1/4 c. coconut water, 2 tablespoons full fat coconut milk, 1/4 tsp. cream of tartar
• Hormone health mimosa: 1 c. coconut water, 1/4 c. orange juice, 200mg magnesium powder, juice of 1/2 lemon, 1/4 tsp. sea salt, 4 oz. sparkling water
• Pre-workout power-up: 2 c. coconut water, 1/2 c. orange juice, 1/4 tsp. sea salt, 2 tbs. vanilla protein powder, 1/2 scoop collagen powder

Other wellness cocktails

Whether you're thinking about replacing your daily go-to cocktail with a more wellness-focused option or you're looking for a cocktail recipe that can help you take your health to the next level, wellness cocktails are a delicious way to add more nutrition to your day.

Some of our current favorite wellness cocktails include:

• Immune booster: 3 oz. brewed iced tea, 1 tsp. honey, 2 oz. pineapple juice, 2 oz. orange juice, 1 oz. lemon juice, 1 tbs. grated ginger, 1/4 tsp. turmeric
• Summer hydration: 8 oz. watermelon juice, 1 tbs. lemon juice, 2 mint leaves, frozen watermelon cubes for garnish
• Cucumber cooler: 2 oz. cucumber juice, 1/2 oz. simple syrup, 1 oz. lime juice, 1/2 c. sparkling water

Support your nutrition goals with Evidation

At Evidation, we're here to help you work toward your health goals. Whether you're just getting started with tracking your nutrition or you've been enjoying the benefits of healthy eating for years, our app can help you take your wellness to the next level. We help you make the most of the health data you're already tracking.

When you download our app, you'll be asked which health tracking apps you'd like to connect and some basic information about your health and daily habits (your privacy is our top concern—you can choose to stop sharing your data at any time). From there, we'll analyze the data you choose to share with us to find patterns and insights that can inform your next steps forward. We'll use your information to provide you with personalized, content-based insights that you can use to support your health goals. Click here to learn more about Evidation and get started today.

There's no way around it—weight loss is hard, and it can be frustrating to put in your best effort and still struggle to see the results you're looking for on the scale. Pharmaceutical weight loss aids, such as Ozempic and Wegovy (semaglutide) have become popular recently, and you may be wondering whether weight loss injections could help you move toward your goals.

While these treatments are often effective, they come with many side effects, including intense nausea. Many people who are looking for a more holistic approach to weight loss are curious about berberine, a holistic supplement known for helping people lose weight. Here, we'll explore more about berberine and Ozempic, as well as explore additional holistic methods you can use to support your weight loss journey.

What is berberine?

Many people who are exploring ways to lose weight have come across the idea of berberine supplementation as a way to support healthy weight loss. Berberine is a naturally-occurring compound found in many plants, including barberry and goldenseal, that is often used to treat digestive disorders, skin issues, infections, and other health conditions.

Experts still aren't sure exactly how berberine works, but think that it may alter gut bacteria. It's also shown promise as an anti-inflammatory, antioxidant, and anti-cancer supplement. An animal study showed an interaction between berberine and GLP-1, the same hormone affected by Ozempic and similar drugs.

Some studies also show berberine can activate proteins inside cells that can regulate metabolism and energy levels. This may help you burn calories more effectively while also providing you with more energy as you move throughout your day. Other research suggests berberine may help to protect against chronic health conditions. While more research needs to be done, some studies have shown significant decreases in the body mass index (BMI) of people who took berberine supplements.

While berberine is a natural compound, it's important to consider the risks that may come with taking the supplement. Side effects can include abdominal pain, bloating, constipation, and diarrhea. The supplement can interact with medication, so it's important to talk with your doctor before adding berberine to your routine. Research has shown berberine is harmful to infants, and is unsafe to use while pregnant or breastfeeding.

What is Ozempic?

Ozempic is an injectable weight loss drug that works by mimicking a naturally-occurring hormone called GLP-1. This hormone sends signals to the brain to indicate fullness. Ozempic and similar drugs can reduce appetite and slow down the speed of digestion, helping you feel satisfied for longer periods of time. Ozempic also stimulates the production of natural insulin in the body, which can regulate blood sugar levels.

Side effects from Ozempic may be severe for some people, and can include digestive issues, dizziness, runny nose, sore throat, headache, bloating, and more. Ozempic can be dangerous for people who already experience heartburn or acid reflux. Since Ozempic slows the speed of digestion, it can cause food to back up in the stomach, which can cause stomach acid to move into the esophagus. Over time, untreated acid reflux can lead to dangerous health conditions, including esophageal cancer.

Is berberine as good as Ozempic?

It's hard to say whether berberine is as good as Ozempic, as berberine has not been studied in relation to weight loss as extensively as Ozempic and other brands of semaglutide.

While berberine can cause many of the same side effects as Ozempic, they tend to be less severe. If you've tried to take Ozempic or similar medications and were unable to continue with treatment due to side effects, you may find berberine to be an effective alternative that's more easily tolerated.

How quickly do you lose weight with berberine?

The speed of your weight loss with berberine will depend on several factors, including the dosage you take, how your body reacts to the supplement, and other lifestyle changes you make while using berberine (such as decreasing caloric intake and increasing exercise). Studies have shown some people who take berberine for weight loss notice a significant change in their weight.

If you're interested in using berberine as a part of a healthy weight loss plan, it's a good idea to talk with your doctor and a health and fitness professional. Together, you can work to set goals, troubleshoot, and maximize your efforts.

Benefits of a holistic approach to weight loss

While using a pharmaceutical drug to speed up weight loss is appealing for many people, using holistic methods can be an effective alternative, especially if you don’t qualify or don’t have access to prescription GLP-1 medications. If you do choose to use Ozempic or a similar drug to support weight loss, implementing holistic tools can help you develop healthy habits and can support weight maintenance after you stop taking semaglutide.

Holistic methods that can support healthy weight loss include:

• Choose whole foods. Try to eat foods that are as minimally processed as possible. While it's not possible for most people to completely remove processed foods from their diets, there are steps you can take to incorporate more whole-food nutrition. Try shopping around the perimeter of the grocery store as much as possible, filling your cart with fruits, vegetables, lean meats, and low-fat dairy.
• Incorporate more movement into your day. While spending time in the gym is fantastic, working movement into your day can help you increase your overall caloric burn without a significant time commitment. Going for a walk at lunch instead of scrolling on your phone, doing squats instead of sitting on the couch during the commercials of your favorite TV show, and taking a stroll around the block while you're catching up with a friend on the phone are all effective ways to stay active.
• Think about what you can add to your diet—not what you have to subtract. When you're working to lose weight, it can be tempting to focus on all the foods you're trying to avoid. Doing so, however, can create the opposite effect you want, as focusing on what you’re choosing not to have can stimulate cravings. Try focusing instead on what you need to add to your diet—like new fruits and vegetables—and finding new favorites.
• Practice stress management. Stress can make it harder to stick to healthy habits, and implementing stress management strategies can help. Activities like yoga and meditation can help to clear stress from your mind, and can make it easier to stick to your desired behaviors. Working with a trained mental health professional can also help you develop coping strategies that help you stay on track.

At Evidation, we're here to support you on every step of your weight loss journey

If you're working to lose weight to become the healthiest version of yourself, you're in the right place. At Evidation, we're here to support you as you make healthy changes. Here's how it works: after downloading our free app, we'll ask you to complete some basic health surveys and share the data you're already tracking (such as data collected from wearable fitness devices, data from nutrition tracking apps, etc.). While keeping your privacy completely protected, we'll use this data to find connections and trends you may not see when your data is siloed. We then use these findings to offer personalized, content-based recommendations and tips that can help you make the changes necessary to keep moving forward.

If you're ready to get started, we're ready to start supporting you. Click here to learn more about how Evidation works and download our free app today.

Macro tracking—the habit of calculating how many grams of fats, carbohydrates, and protein you eat each day with the goal of meeting your unique needs based on your health goals—can offer a flexible, fun way to enjoy the foods you love while still getting the nutrition that you need. 

Often abbreviated as IIFYM (If It Fits Your Macros), macro tracking has gained popularity in recent years. Many people love tracking macros because it leaves plenty of room for enjoying favorite restaurants.

Here, we'll learn about macro tracking, explore ways to calculate the amount of calories and macronutrient ratios you should try to hit each day, and how to track macros when eating out.

What is macro tracking?

In order to understand the process and benefits of macro tracking, it's important to first understand the term "macro." Short for macronutrients, macros are substances—proteins, carbohydrates, and fats—that your body needs in large amounts in order to function properly. 

Protein contains 4 calories per gram, and are vital for building muscle and repairing tissues. Made up of amino acids, proteins are also essential for healthy immune system function. 

Fats contain 9 calories per gram, and offer a concentrated energy source that supports hormone production and nutrient absorption. While fats often get a bad rap, they're essential for overall wellness. 

Carbohydrates contain 4 calories per gram, and are the body's primary energy source. While we often think of carbohydrates in terms of breads, grains, and rice, fruits and vegetables are also fantastic options for meeting your carb needs. 

Most foods contain a mix of two or more macronutrients. For example, while a steak is high in protein, it also contains fats. Oranges are mostly carbohydrate, but also contain some protein.

When tracking your macros, you're not just trying to hit a certain ratio—you're trying to do so while also meeting your caloric needs. Macro tracking is a flexible nutrition plan that can make it easier to stay on track than more restrictive options.

Calculating macros and calories

If you feel that tracking macros might be a good fit for your health, you'll get started by understanding your needs. Using a calculator (like this one) can help. 

Macro calculators start by determining your total daily energy expenditure, or TDEE. From there, you'll input information including your height, weight, relevant health conditions, activity level, fitness goals, and more. 

An important note: while calculators can be helpful in determining the right macronutrient ratios for you, it's a good idea to work with a physician or dietitian to make sure you're on the right track. 

How to track macros when eating out

As we mentioned, one reason behind the popularity of IIFYM is its flexibility. Rather than sticking to a rigid nutrition plan each day, you're able to vary your foods as long as you're staying close to your recommended caloric intake and hitting your macronutrient ratios. 

Let's take a look at some tips that can help keep you on track when you're eating out and tracking macros. 

Use a tracking app

Using a nutrition tracking app makes the process of tracking macros far less tedious. All the nutrition apps listed below offer both free and paid versions. If you're just getting started and are trying to get the feel for a new app, we recommend giving the free version a try. If you've found an app that you love and feel confident that you'll continue to use it regularly, it may be worth trying the paid version. 

Some of our favorite nutrition tracking apps include: 

• MyFitnessPal: This user-friendly app makes it easy for you to track your food intake and exercise. You'll need to use the paid version, however, to set and track macronutrient goals.
• LoseIt!: Like MyFitnessPal, LoseIt! allows you to easily log your food and exercise each day. You'll also need to use the paid version in order to keep track of your macros.
• LifeSum: LifeSum works to provide a holistic view of your health, providing you with a daily score and insights on how you can increase your score the following day. You'll be able to track calories and exercise with the free version, but you'll need the paid version for macro tracking.

Review the menu in advance

In today's increasingly digital world, it's easier than ever to explore menu options before you walk through the door of a restaurant. Most chain restaurants also make their nutrition information available online, making it easier for you to track your macros when you're going out to eat. 

An important note: The FDA doesn't actually regulate how much the calories listed on the menu or on a restaurant's website can vary from what's actually on your plate when you sit down to eat. While the FDA does mandate that calorie counts are "reasonable" compared to the actual amount in the dish, most restaurants acknowledge that some variance occurs. 

Choose tracking-friendly foods

While menu calorie counts may not be exactly accurate, choosing tracking-friendly foods can make it easier for you to estimate and track what you're eating. For example, choosing a grilled chicken salad with dressing on the side can allow you to eyeball the amount of dressing that you put on your salad, as well as the amount of grilled chicken you're getting. Choosing a fried chicken chopped salad, however, would be tough—you don't know how much oil remains in the breading of the chicken, and it's impossible to tell how much dressing was used in the kitchen. 

Watch out for hidden ingredients

Fryer oil and salad dressing aren't the only sneaky high-calorie items that can be eaten unnoticed. Bread baskets, cheese, olive oil for dipping bread, drinks, coffee cream, and condiments can all increase your caloric intake and throw off your macro balance.

Evidation: Supporting you on every step of your health journey

Ready to make positive changes for your health? We're here to help. Here's how it works: after you download our app, we'll ask you if you'd like to share the health data you're already tracking with us (sharing is completely up to you, and you can stop sharing your health data with us at any time). We'll analyze the data you provide to develop personalized, content-based insights designed to support you as you work toward your health goals. Click here to download our free app and get started today.

If your doctor has told you that you need to lower your cholesterol levels, it's normal to feel unsure where to start. Often, high cholesterol levels come as a surprise, especially if you work to eat a healthy diet and get plenty of exercise. If you're not interested in taking medication to lower your cholesterol levels, you may be interested in holistic methods that can help you reduce your cholesterol levels. Here, we'll explore what you need to know about cholesterol, the causes of high cholesterol, whether juicing can help to lower your cholesterol levels, and holistic steps you can take to lower your "bad" cholesterol.

What is cholesterol?

You may already know that you need to keep an eye on your cholesterol levels, but many people are unsure of what cholesterol actually is—and why having some of it in your body is essential for your health.

Cholesterol is a waxy, fat-like substance that naturally occurs in the body, as well as in certain foods. This substance is vital for many bodily functions that keep you well, including building cell membranes, synthesizing vitamin D, and producing hormones like estrogen and testosterone.

Lipoproteins—round particles that travel through the bloodstream—carry cholesterol throughout your body. You've likely heard of "good" and "bad" cholesterol, known as high-density lipoprotein (HDL, the "good" cholesterol) and low-density lipoprotein (LDL, the "bad" cholesterol). HDL cholesterol works to remove excess cholesterol from the bloodstream and transport it to the liver for disposal, while LDL cholesterol can lead to the accumulation of plaque in the arteries, causing blockages that can lead to a heart attack or stroke.

When you have your total cholesterol tested, the number you’ll see is a combination of your HDL and LDL cholesterol, as well as the triglycerides (fats) in your blood. Your doctor will talk with you about your target numbers and go over changes you may need to make to regulate your cholesterol levels to support heart health.

Causes of high cholesterol

Your body naturally produces all the cholesterol it needs, and also gets additional cholesterol from dietary sources, like meat, cheese, and eggs. Cholesterol is not found in plants. It's important to maintain a healthy balance of HDL and LDL cholesterol.

Most healthy adults should have their cholesterol levels checked every four to six years, according to the Centers for Disease Control. Often, high cholesterol has no symptoms, so it's important to talk with your doctor about regular screenings. They may recommend more frequent screenings if you have certain health conditions (like high blood pressure), smoke, or have other factors that could increase your risk of developing heart disease.

Does juicing lower cholesterol?

When you search to learn more about ways to lower your cholesterol, it's likely that you'll come across a wide variety of recommendations—some helpful, others not so much. Juicing typically falls into the latter category, unfortunately.

Some studies show that juice fasting can decrease the amount of LDL cholesterol in your blood. That being said, juice fasting is typically regarded as a dangerous practice, and not something you should try unless it's recommended by your healthcare provider.

Recent research shows that the consumption of fresh fruit juice does not have a significant effect on cholesterol levels. That being said, increasing your daily intake of whole fruits and vegetables is shown to significantly decrease the likelihood of heart disease. Juicing removes valuable fiber from fruits and vegetables, so it's a better idea to eat whole pieces of produce whenever possible.

This isn't to say that it's a bad idea to enjoy a glass of fresh juice every now and then—you just shouldn't make it a part of your plan to lower your cholesterol.

Lowering your cholesterol

If a test from your doctor reveals that you have high cholesterol, you aren't alone. The CDC estimates that about 25 million adults in the United States are living with high cholesterol, with total cholesterol levels above 240 mg/dL.

Thankfully, there are many effective lifestyle changes you can make to help you lower your cholesterol. Eating a healthy diet that prioritizes fruits, vegetables, fiber, and unsaturated fats (like the fat in avocados and olive oil) can help. Since plants don't contain cholesterol, it can be helpful to shift toward a plant-based diet. While it's OK to have animal products sometimes, making fruits and veggies the stars of your meals can help to protect your heart health. Your doctor may also recommend a soluble fiber supplement (like Metamucil) to help carry excess LDL cholesterol out of your body.

Getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can also help to lower your cholesterol. Research suggests that the increased blood flow associated with exercise makes it easier for your good cholesterol to help your bad cholesterol move out of your body. If you're new to exercising and are concerned about your heart health, it's a good idea to talk with your doctor about safe, sustainable ways to get started.

Your doctor may also recommend that you use medication to lower your cholesterol. Statins are a type of drug used to reduce cholesterol levels. These drugs work by interfering with your body's natural production of cholesterol, as well as by helping your liver eliminate bad cholesterol from your body. You may also find that taking statins increases your good cholesterol, which also supports the process of removing bad cholesterol from the bloodstream.

Evidation is here to support you as you work toward your health goals, one decision at a time

No matter where you're at in your health journey, Evidation is here to help. When you download our free app, we'll ask you to share the health data you're already tracking (you only share what you want—nothing more). We'll use the information that you provide to aggregate your data, allowing us to find patterns that can lead to valuable health insights. We'll provide you with personalized, content-based next steps that can help you drive your health forward. If you're ready to get started, we're ready to support you. Click here to learn more about the Evidation app and get started today.

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.