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.

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

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

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

Breakfast ideas: Low FODMAP recipes to start the day

Fuel up without FODMAPs with these baked oatmeal cups.

Ingredients:

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

Optional toppings: additional maple syrup or peanut butter

Instructions:

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

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

Lunch recipes: Gut-friendly options for midday meals

Try this decadent sushi bowl for a low FODMAP lunch.

Ingredients:

Sushi rice

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

Glazed Salmon

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

Additional ingredients

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

Lime mayonnaise

• 3 tbsp mayonnaise
• 1 large lime

Instructions:

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

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

Dinner suggestions: Delicious and easy low FODMAP dinners

Try this comforting cilantro lime chicken bowl for dinner.

Ingredients:

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

Instructions:

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

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

Snack options: Healthy, low FODMAP snacks

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

Try these low FODMAP snack ideas:

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

Tips for meal prepping on a low FODMAP diet

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

Sticking to FODMAP: You can do this!

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

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

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

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

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

Importance of macronutrients: protein, carbs, and fats

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

The three primary macronutrients include:

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

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

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

Pre-workout nutrition tips for sustained energy

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

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

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

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

Post-workout meals to support recovery

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

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

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

Hydration for optimal performance

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

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

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

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

Using Evidation and connected apps to track nutrition and performance

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

Ready to start eating healthy, but not sure where to start? You're not alone. With all of the nutrition plan options, advice, and endless options at the grocery store, it can be tough to understand how to begin working toward a diet that supports your health goals. Here, we'll take a step-by-step look at how you can make small, sustainable changes that will support your health over time—and how Evidation can support you on your way toward becoming your best self.

Setting realistic and achievable nutrition goals

Deciding that you're going to start "eating better" or "eating healthy" can be done with the best of intentions—but if you don't have a plan or a way to measure your success, it can be tough to figure out your next steps.

Setting a SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal can be a first step toward making meaningful changes in your nutrition. Whether you're interested in losing weight, maintaining weight, gaining weight, or simply eating more nutrient-dense foods, setting a goal can be a motivating, effective way to kick-start a lifestyle change.

SMART goals surrounding nutrition can look like:

• Eat at least two servings of produce with lunch and dinner at least five days each week for the next four weeks.
• Limit added sugars to 25g each day for the next six weeks.
• Create a weekly meal plan for breakfast, lunch, and dinner every Sunday afternoon for the coming month.
• Have a screen-free dinner at least five days each week for the next two weeks.

Making action-oriented goals (rather than outcome-oriented goals, like weight loss) can help you focus on how great it feels to build healthy habits.

Understanding the basics of a balanced diet

You've got your goal—now, it's time to explore how you can shift your eating habits to healthy nutrition. Understanding a balanced diet is key to helping you get the nutrients and calories you need to feel your best and enjoy an active lifestyle.

Remember, it's smart to start small—making little changes that you can keep up over time is key to creating a healthy lifestyle that gives you lasting results. Implementing even a few changes can help you get nutrients into your diet that boost your energy levels, support a healthy immune system, and protect against chronic health conditions.

Keep these tips in mind when you're beginning the journey of improving your eating habits:

• You probably don't need to follow a specific diet. Unless you need to follow a specific nutrition plan for health reasons (for instance, if you're diabetic or have celiac disease), the best plan is the one that's sustainable and helps you feel your best. If you're enjoying a wide variety of nutritious foods and are moving in the direction of your goals, you're doing it right.
• Choose nutrient-dense foods. It's easy to get hung up on calorie or carb counting when you begin cleaning up your eating patterns, but getting the nutrients that you need should actually be at the top of your priority list. Enjoying whole foods, as close to their natural, unpackaged form as possible, can help you get the nutrients that you need to support a healthy, active lifestyle.
• Eat a wide variety of fruits and veggies. Eating the rainbow is key when it comes to giving your body all that it needs to thrive. Diversifying your produce selections can help you discover new favorite foods and ensure that you're getting the wide variety of vitamins, nutrients, and fiber that your body needs.
• Pack on the protein—within reason. Unless you need to be on a low-carb diet for health reasons, you don't need to go too crazy on protein. Enjoying about half a gram of protein for every pound of body weight (for example, if you weigh 140 pounds, 70g of protein per day) is a good jumping-off point for providing your body with the muscle-building, digestion-slowing protein that it needs.
• Choose processed foods carefully. While eating whole foods is your best bet, it's OK to enjoy processed foods once in a while. Choose these foods carefully, and be sure that they aren't making up the majority of your diet. On days that you do enjoy processed foods, be sure to read the nutrition label and be aware of added sugars and other ingredients (like food dyes) that can affect how you feel.
• Remember, it's about progress—not perfection. So many of us have been there: working to improve our nutrition, only to slip up and throw our hard work to the wind because we feel we've "failed." Improving your nutrition isn't about being perfect. Rather, it's about making small, consistent, intentional choices that move us closer to where we want to be, one day at a time. Food is just food—not a morality barometer. If you make a choice that isn't aligned with your goals, keep pressing forward.

Meal planning and preparation

Preparation is far more than half of the battle when it comes to making great nutritional choices! Ensuring that you have everything you need to prepare balanced meals (including supplies to enjoy a healthy lunch at work if you're in the office) can help you stay on track, no matter what the workday throws your way.

Setting aside an hour or two for meal prep twice a week (check out our easy, healthy recipes) can take the guesswork out of your nutrition. When you plan what you're going to eat in advance, you're able to ensure that you're getting everything you need, including lean proteins, healthy fats, and plenty of fruits and vegetables.

Make meal prep as enjoyable as possible. Save an episode or two of your favorite TV show or podcast, crank up your favorite music, or sip a perfectly made cup of coffee or tea as you spend time setting yourself up for success. While you can meal prep a full week's worth of food, many people find it helpful to meal prep twice per week, allowing for more variety and freshness in your fridge.

Incorporating more whole foods and reducing processed foods

No, you don't have to cut out any of your favorite foods—but you do get to discover some new ones! Eating healthy, nutrient-dense foods, like plant starches, vegetables, fruits, lean proteins, and healthy fats can help you feel satisfied and energized. While it may take a few days (or, in some cases, a week or two) to recognize the benefits of healthy eating, you'll be motivated to keep going once you feel the positive effects that balanced nutrition can have on your body.

Remember, no foods are off limits. When you're craving processed food, try reminding yourself that it's not going anywhere, and you can have it another time. In many cases, cravings pass within a few hours.

Staying hydrated and making smart beverage choices

Drinking plenty of water doesn't just help to support healthy digestion—it can also help curb cravings, reducing the likelihood that you'll eat for reasons other than hunger.

Water helps our bodies carry out many functions, including:

• Moving nutrients and oxygen throughout the body
• Converting food into energy
• Supporting joint health
• Regulating body temperature
• Protecting and cushioning vital organs

Making smart beverage choices can go a long way in helping you feel your best. You may find that simply drinking enough water—about half your body weight in ounces each day—is enough to curb your desire for high-calorie and high-sugar drinks. You'll also want to keep an eye out for diuretics like alcohol and caffeine. Be sure to drink at least one glass of water for every cup of coffee or alcoholic drink you consume to ensure that your body stays hydrated.

Use Evidation and connected apps to track progress and stay motivated

At Evidation, our team is here to support you through every step of your health journey. Whether you're just beginning to explore the basics of a healthy lifestyle or you've been all-in for years and are looking for ways to take it to the next level, we've got you covered.

When you choose to share the health data that you're already tracking (like your eating and exercise habits) with Evidation via our free app, you'll receive personalized, content-based insights that help you develop your next steps toward feeling your best. You'll get to see your progress and experience the excitement and motivation that comes with seeing data that shows you're headed in the right direction. We're excited to support you and help you move toward your goals. Click here to learn more about Evidation and download our app today.

Stop saying "one day"—start saying "day one"

There's no need to put off changing your lifestyle. You can start right now, with what you have, exactly where you're at. Small, consistent changes can make a massive difference in your health over time, and we believe in your power to take control of your health. You've got this, and Evidation is here to cheer you on.