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How pre and probiotics work together to support gut health
Curious about how prebiotics work? Here, you'll learn the difference between pre- and probiotics, as well as explore recipes that support gut health.

You've likely heard of the importance of prebiotics and probiotics to support digestive health. Both are key to maintaining a healthy balance of bacteria in the gut, and understanding the difference between the two can help you make smart decisions about nutrition and supplementation.
Here, we'll take a look at the difference between prebiotics and probiotics, explore how the two work together, go over whole food and supplementation options to help you balance your gut health, and check out some healthy recipes that you can use to support healthy digestion.
What's the difference between prebiotics and probiotics?
Both prebiotics and probiotics are essential to maintaining a healthy gut, but they serve different functions in the body. Prebiotics are types of fiber that serve as food for beneficial bacteria that live in the gut, while probiotics are live bacteria that reside in the gut and provide health benefits when consumed.
Probiotics are hard at work in your digestive system, and eating foods like kefir, sauerkraut, kimchi, and yogurt can help increase their numbers. In addition to helping you effectively digest food, probiotics support immune health, help to manage cholesterol and blood sugar levels, and may even contribute to better moods and mental health. While eating any type of probiotic food can support digestive health, it's important to diversify your intake when possible. Different types of probiotics come from different foods, and creating a diverse probiotic environment can help you feel your best.
Prebiotics are non-digestible fibers that support the health of probiotics. Bananas, onions, garlic, leeks, asparagus, and whole grains all contain prebiotics. While prebiotics don't introduce new bacteria to the gut, they do help your existing probiotics support your well-being. Prebiotics aren't only good for your probiotics—they help to support other aspects of digestive health by reducing inflammation in the gut and enhancing nutrient absorption. Prebiotics can also help to manage blood sugar and increase calcium absorption.
How prebiotics and probiotics work together
At birth, each person already has a unique gut microbiome. We can maintain and repair the health of the gut microbiome by providing existing bacteria with prebiotic food, as well as adding new bacteria by eating probiotics.
For probiotics to do the hard work of maintaining a healthy microflora environment in the gut, they need fuel. Prebiotics help probiotics function effectively. You have more than 100 trillion good bacteria living in your gut, and providing them with support is vital for your overall health.
Supplementation vs. whole foods
Generally, it's best to get prebiotics and probiotics from whole food sources. These tend to offer a greater variety of prebiotics and probiotics than supplements. That being said, if your healthcare provider recommends that you take a specific type of prebiotic or probiotic to treat a condition, it may make more sense to use a supplement. An important note: prebiotic and probiotic supplements aren't regulated by the FDA, so it's smart to talk with your doctor about the supplement brands that make the most sense for your needs. You'll also need to pay close attention to the storage instructions for prebiotic and probiotic supplements, as some are not shelf-stable.
Why balanced gut health matters
Maintaining a healthy variety of probiotics in the gut—and supporting those bacteria with prebiotics—is essential for health and well-being.
Poor gut health is linked to a number of symptoms and health conditions, including:
- Digestive issues like bloating, heartburn, irritable bowel syndrome, constipation, and diarrhea
- Autoimmune conditions like thyroid problems, rheumatoid arthritis, and childhood eczema
- Sleep problems
- Difficulty maintaining a healthy weight (potentially due to sugar cravings associated with poor gut health)
- Mental health issues like depression and anxiety
Prebiotic and probiotic recipes
Thankfully, improving your gut health can go a long way in alleviating symptoms associated with an imbalance in your digestive system's microbiome. Let's take a look at some recipes packed with ingredients that can help get your gut health back on track.
Quinoa or Millet Breakfast Bowl
Sourced from Martha Stewart
Ingredients
- 2 cups cooked millet or quinoa
- 1 cup milk (or alt milk)
- Pinch kosher salt
- 1 to 2 tablespoons pure maple syrup, plus more for serving
- Pinch ground cinnamon
- Sliced banana and cocoa nibs, for serving
Directions
Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in maple syrup and a generous pinch of ground cinnamon. Top with sliced banana, cocoa nibs, and more maple syrup before serving.
Slow Cooker Shredded Barbecue Chicken with Kefir Cilantro Slaw
Sourced from Cookin' Canuck
Ingredients
The sauce:
- ½ teaspoon canola oil
- 2 garlic cloves minced
- 1 cup ketchup
- 2 tablespoons cider vinegar
- 2 tablespoons molasses
- 1 tablespoon Dijon mustard
- 2 teaspoons Worcestershire sauce
- ½ chipotle pepper seeded & minced
- 1 teaspoon Adobo sauce
The chicken:
- 2 lbs. boneless skinless chicken thighs, fat trimmed (about 6 thighs)
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 1 teaspoon canola oil
The slaw:
- ⅓ cup plain kefir
- 1 tablespoon apple cider vinegar
- 1 ½ teaspoon honey
- 1 teaspoon Dijon mustard
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper
- ¼ small green cabbage thinly sliced (about 1 ½ cups)
- ¼ small purple cabbage thinly sliced (about 1 ½ cups)
- 1 cup shredded carrot
- ¼ cup minced cilantro
- 4 whole wheat hamburger buns split and lightly toasted
Instructions
The sauce:
- Heat the canola oil in a medium saucepan set over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
- Add the ketchup, cider vinegar, molasses, Dijon mustard, Worcestershire sauce, chipotle pepper and Adobo sauce. Whisk to combine. Heat the sauce until simmering.
The chicken:
- Season the chicken thighs with salt and pepper.
- Heat the oil in a large skillet set over medium-high heat. Add half of the chicken and brown on both sides, 2 to 3 minutes per side. Repeat with the remaining chicken.
- Place the chicken into the bottom of a large slow cooker.
- Pour the barbecue sauce over the chicken and turn to coat.
- Set the slow cooker to LOW and cook until the chicken is tender, about 4 hours.
- Transfer the chicken to a cutting board and shred with 2 forks. Return the chicken to the slow cooker and toss to coat with the sauce.
The slaw:
- In a medium bowl, whisk together the Kefir, cider vinegar, honey, Dijon mustard, salt and pepper.
- In a large bowl, toss together the green and purple cabbage, shredded carrot and cilantro.
- Pour the dressing over the slaw mixture and toss to coat.
Putting it together:
Place one hamburger bun half on each of 8 plates. Top each with ½ cup of the chicken mixture and ½ cup of the slaw. Serve.
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Research 101 Glossary of Terms
Glossary of common research terms and their definitions
Doctors and scientists use a lot of language that can be hard for the average person to understand. This "jargon" helps them communicate effectively with one another, but it can make learning about research difficult.
When we talk about health research, we sometimes need to use these terms to be as specific and transparent as possible.
So, to help, we've put together this list of common research terms and their definitions.
Common Health Research Terms
You can refer back to this page anytime you need to, and we'll update it to reflect new topics we post about.
Aggregate data
Data from a group of individuals that is combined into a summary format, for example, in tables or graphs. When data is aggregated (combined), individuals cannot be identified by their data.
Clinical Research
Clinical research is a type of health science which aims to produce knowledge that is valuable for understanding human disease, preventing and treating illness, and promoting health.
Coded study data
Data from a study which does not contain personally identifiable information (PII), for example, name, address, date of birth, social security number, etc. The PII is replaced by a code (usually a string of random letters and numbers) so no one can know who the participant is just from looking at the dataset. The participant’s corresponding personal information is kept separate to protect their identity as much as possible.
Cohort
A group of individuals who share a common characteristic or group of characteristics who are observed in a study. For example, the feature they may have in common could be a health diagnosis or a treatment assignment.
Sometimes, this term can also be used to refer to a group that a study participant is assigned to, such as a “study branch”, "study group", or “study arm”.
Examples:
- In a study on diabetes, researchers may observe a set of traits patients diagnosed with diabetes who are on insulin (cohort 1) and who are not on insulin (cohort 2)
- In a study on how social media affects people of different ages, researchers might observe symptoms in people age 10-15 (cohort 1), 16-20 (cohort 2), and 21-25 (cohort 3)
Confidentiality
Confidentiality refers to how an individual’s personal data is protected by people or groups granted permission to process it. It refers to how a person’s information is treated once it has been shared. Maintaining confidentiality is an important way to protect privacy and build trust.
Control group
The control group in a randomized controlled trial does not receive an “experimental treatment”, or the treatment that is being tested. Instead, they may receive no treatment, or another treatment that gets compared to the treatment being tested. The purpose of the control group is to compare research results between the group that receives the treatment and the group that doesn’t.
For example, in a study that wants to learn whether a pain medication is helpful, one group would get the pain medication and the other group wouldn’t. The group that does not receive the pain medication is known as the control group. The data from these two groups could then be compared to learn more about whether the pain medication (the treatment or drug) is helpful.
De-identification
A process used to remove any personally identifying information (or PII) from data collected during a study. This is used to protect the identity of participants in a research study.
De-identified data
Data that is not linked to any personally identifying information (or PII), which means that it cannot be linked back to a specific person.
Decentralized trial
A research trial that is not conducted at a physical location or “site” (also referred to sometimes as a “siteless” trial). Instead of having participants come to a location to complete study activities, they are able to participate from where they are (i.e. online, using home care, telemedicine visits, etc.)
Eligibility criteria
Criteria for who can or cannot participate in a research study, as defined by the researchers. These criteria must be met by all participants. Eligibility criteria are put in place to make sure that the researchers are able to get meaningful data to answer the study’s research questions, and/or protect people who may experience negative effects from a study. Eligibility criteria are different for any study.
For example, a study researching a birth control pill in females may exclude males. That same study may exclude females with heart conditions for their safety, if the birth control being tested is known to cause heart problems.
Eligibility screening
Questions or activities used to determine (or “screen”) if a person is eligible to participate in a study. This often occurs in the form of a survey, but could include other activities such as interviews or medical assessments.
Enrollment
The process of entering into a research study or trial. This can include a variety of steps, including agreeing to participate in a study by signing the informed consent form.
Exclusion criteria
Any criteria that would make a person ineligible to participate in a study. Exclusion criteria are created by the researchers to make sure the study results are meaningful and to protect potential participants from study activities that could be harmful to them.
For example, a study may exclude participants who take a blood pressure medication, if there is reason to believe that people taking that type of medication could be harmed by the study.
Good Clinical Practice
Good Clinical Practice (GCP) is an international guide for how to conduct ethical and good quality research. GCP applies to every aspect of a study, from start to finish. The purpose of this guide is to protect the rights and safety of study participants, as well as ensure the integrity and quality of study data.
Health research
Research that aims to learn about human health. This type of research can help us learn about, prevent, and treat health conditions. Also sometimes referred to as clinical research.
HIPAA
HIPAA stands for the Health Insurance Portability and Accountability Act of 1996. It is a U.S. federal law that created guidelines to protect patients' PHI (personal health information). For more details on how HIPAA applies to research, click here.
Inclusion criteria
Criteria that a person must meet to be eligible to participate in a study.
For example, a study that is researching a blood pressure medication may require individuals to have high blood pressure.
Informed consent
A process by which a person voluntarily confirms that they are willing to participate in a particular study. During this process, the person is given detailed information about the study so that they can make an informed decision about whether they want to participate. If a person decides to participate in a study, their consent is documented on an Informed Consent Form.
Informed Consent Form (ICF)
A form used to explain and document a person’s willingness to participate in a specific study. The form provides any important information a person needs to be able to decide whether participating in the study is right for them. For example, the form will include information on the purpose of the study, who is conducting the study, and any risks.
Interventional Research
Studies which are designed to understand the effects of treatment or preventive measures on a condition. This can also be described as “experimental research.”
For example, a researcher may want to understand if an anxiety medication can also be used to treat chronic pain. In such a study, the researcher may give the anxiety medication to individuals with chronic pain, to see if the medication affects them.
Institutional Review Board (IRB)
A group which independently reviews any research involving people. This group is made up of at least five members with different scientific and non-scientific backgrounds (for example, researchers, doctors, nurses, scientists, psychologists, patients, etc.) The role of the IRB is to ensure that participants' rights and welfare are protected and that studies are carried out in an ethical manner.
Observational Research
Studies which are designed to observe what happens to a group of participants. Unlike interventional research, observational research does not try to introduce a treatment or product, but instead observes how participants behave naturally.
For example, a researcher may want to observe how depression affects the average number of steps a person walks per day.
Participant
A person who enrolls (or takes part) in a research study after signing an informed consent form and completing any other study-required enrollment activities.
Person-Generated Health Data
Health-related data that is created, recorded, or gathered by individuals (or by family members or caregivers). Sources of PGHD include wearable devices or phones, electronic surveys, apps, or any other interactions with technology that generate personal data about health.
Personally identifiable information (PII)
Personally identifiable information (PII) is any form of sensitive data that can be used to identify a person (for example, name or social security number). A study that collects PII is required to protect that data.
Privacy
Privacy refers to a person’s right to limit access or processing of their personal information by other people or groups. This can include controlling what, how much, and when personal information is shared with others
Principal Investigator
The person(s) who leads and takes overall responsibility for a research study. Typically, this is a medical doctor or someone with a doctorate degree in a health field. The Principal Investigator (PI) makes sure that the research follows good scientific and ethical practices and that it can answer the research questions being asked (often, being asked by a study sponsor). The PI also oversees the research support staff.
Protected Health Information (PHI)
Protected Health Information (PHI) refers to personal health-related information that is shared between individuals or organizations who provide treatment, payment, and operations in healthcare. For example, this can include Medical Record Numbers, hospital bills, lab reports, etc.
It’s important to note that PHI is different from PII. PII is an umbrella term for any information that can be traced to an individual’s identity, while PHI refers specifically to identifiable health information possessed by HIPAA covered entities.
Protected group
Groups of people who are provided additional protections in health research based on federal regulations. In some cases, individuals in these groups may not be able to legally consent to participating in research by themselves and may require consent to be given by a caregiver or legally authorized representative.
Examples of protected groups include children, pregnant women, and prisoners.
Randomized Controlled Trial (RCT)
A study in which researchers randomly assign participants to different groups (also called arms or cohorts). The goal is to minimize bias and then compare the study results between the groups.
For example, a study may randomly assign participants to take either a new medication or a sugar tablet every day. The researchers will then use the data from participants to learn if the medication made a difference for the group that received it.
Real-world evidence
Clinical evidence that is generated from real-world data about the use, risks, and/or benefits of a medication, product, or treatment.
Real-world data
Data about the use, risks, and/or benefits of a medication, product, or treatment that come from a variety of sources. For example, real-world data can come from clinical sources like electronic health records, claims and billing activities, product and disease registries. Or it can come from everyday sources like health apps and fitness trackers.
Research
The process of using scientific methods to collect, analyze, and interpret data collected from studies to contribute to knowledge about a topic.
Research site
A location where research is conducted. This can include hospitals, universities, private medical practices, research institutes, and more.
Sponsor
A sponsor may be an individual or pharmaceutical company, governmental agency, academic institution, private organization, or other group that initiates, oversees, and/or is financially responsible for the research.
For example, a pharmaceutical company may initiate research to learn if the drug they make works, and pay another independent organization to actually conduct the study.
Study
Where research methods are used to collect, analyze, and interpret data collected from participants to contribute to knowledge about a topic.
Study data
Information collected during a research study. It can include demographic information (race, age, education level), health information, descriptions of the participant’s progress, and other relevant information.
Withdrawal
The process of exiting a research study or trial. All research studies are voluntary, which means that participants are free to stop participating at any time for any reason.

Stay Safe and Sane this New Year's Eve
New Year's Eve is often seen as a time to let go of the past year and focus on the new opportunities ahead, but the dangers that many of our celebrations present make it a very difficult day for some.
New Year's Eve is an exciting time for millions of Americans looking forward to fireworks, food, and countless celebrations to ring in the New Year!
And while New Year's Eve is often seen as a time to let go of the past year and focus on the new opportunities ahead, the dangers that many of our celebrations present make it a very difficult day for some.
How Dangerous is New Year's Eve?
It's important to know just how dangerous New Year's Eve can be in order to help your family stay safe during the holiday. Below are some of the most common causes of accidents, injuries, and death during the New Year holiday.
Traffic Accidents
The National Safety Council estimates between 308 and 514 traffic-related deaths during the 3-day New Year's Eve holiday period. That’s about 6 to 7 deaths per hour due to fatal accidents!
Some, if not most, of these accidents will be due to alcohol consumption during the holiday. According to the NSC, in 2019, 36% of fatal car accidents involved drunk driving.
One of the easiest ways to protect yourself and others is to stay off the roads if you can. And, if you do go out, be sure to have a designated driver or hire a car if you’ll be drinking.
Fireworks
Fireworks are a dangerous part of the New Year's Eve Holiday. According to the National Fire Protection Association, 10% of fireworks fires happen between December 30 and January 3, peaking on New Year's Day!
Burns from fireworks can be deadly and injure a person's hands, face, eyes, and arms. The NFPA says that over 9,000 people are sent to the emergency room every year due to firework injuries, showing just how serious these injuries can be.
It's not just adults that get hurt by fireworks either. The 2018 U.S. Consumer Safety Product Commission Report found that one third of all firework injuries that year involved children and teens younger than 15 years old.
Gunfire
According to data from Shot Spotter, a forensic investigation system, statistics showed that 22.9% of gunfire incidents in 2015 happened on a single day - New Year's Eve!
People fire guns into the air in celebration at midnight on New Year's. According to the CDC, this is dangerous since bullets can fall to the ground hard enough to be fatal.
Alcohol Poisoning
Alcohol poisoning is a serious condition, and can affect people without them knowing it. This is especially true around the holidays when many people drink more than usual. American Addiction Centers found that on New Year's Eve, people consume 4.4 alcoholic drinks on average, making it the second most alcohol fueled holiday in America next to Mardi Gras. This excess drinking on New Year's Eve can lead to alcohol poisoning.
The CDC estimates that 2,200 people die of alcohol poisoning every year. And New Year’s Eve sees an increase in ER visits and hospitalizations due to excessive alcohol consumption.
Staying Safe and Sane this New Year's
Fortunately, many of the dangers common to New Year's Eve can be avoided by following simple tips. Below is a list of some of the best ways you and your family can stay safe during the holiday.
1. Don't Play with Fireworks - It sounds simple, but avoiding playing with fireworks can be one of the best ways to prevent injuries to you or your children. Instead, visit a firework show or enjoy the fireworks on your TV screen from the comfort of your own home!
2. Avoid Hazardous Areas - If there's an area in your city that had lots of gunfire accidents last year, it's best to plan ahead and avoid that area this year. You don't want to risk a fatal gunfire accident.
3. Drink Responsibly - If you're going to drink, stick with the CDC's recommended amount of 1 to 2 drinks per day to enjoy the holiday. Better yet, make some non-alcoholic drinks that are just as tasty (and safer)!
4. Avoid Driving while Drunk - With Uber and Lyft around, there are so many options for getting a ride even when you're intoxicated. You can also leave your car keys at home or with a friend to ensure you don't drive drunk accidentally.
5. Drive Defensively - Even if you're not driving drunk, you can still be involved in a car accident. Drive defensively, put down the cell phone, and keep an eye on the road to help you avoid an accident this holiday.
6. Watch out For Others - If you see your loved ones drinking excessively, playing with fireworks or guns, or attempting to drive impaired, speak up and prevent an accident!
This New Year's doesn't have to be dangerous. By following these tips and being informed on the dangers of the holiday, you and your family can stay safe and sane and start the New Year off right (and injury free)!

Health and Human Rights
Everyone has the right to the highest attainable standard of health. Without clean water and air, nutritious food, adequate housing, and the bare necessities of health, people cannot thrive.
“Human rights are not things that are put on the table for people to enjoy. These are things you fight for and then you protect.” Waangari Maathai, Nobel Peace Prize Winner
National Human Rights Month and Universal Human Rights Month are a time every December to remember that we’re all born with important inalienable rights.
In December 1948, representatives from around the world drafted the Universal Declaration of Human Rights. This document was the foundation for establishing fundamental human rights that the United Nations has worked to protect ever since.
The first Article of the document states:
“All human beings are born free and equal in dignity and rights. They are endowed with reason and conscience and should act towards one another in a spirit of brotherhood.”
Human Rights Month serves as a reminder of these principles.
What are Human Rights?
The United Nations and World Health Organization both define human rights as inherent rights we are all entitled to regardless of race, sex, gender identification, nationality, religion, or ethnicity.
These include freedom from slavery and torture, religious freedoms, freedom of expression, the right to work and become educated, the right to clean food and water, and a general right to human dignity and respect.
All of which are vital for our health and wellbeing.
“Human rights are rights we have simply because we exist as human beings - they are not granted by any state. These universal rights are inherent to us all, regardless of nationality, sex, national or ethnic origin, color, religion, language, or any other status. They range from the most fundamental - the right to life - to those that make life worth living, such as the rights to food, education, work, health, and liberty.”
What Role Does Health Play in Human Rights?
The World Health Organization states that everyone has the right to the highest attainable standard of health. Without clean water and air, nutritious food, adequate housing, and the bare necessities of health, people cannot thrive.
And while these rights are the same for everyone, the reality is,
“Disadvantage and marginalization serve to exclude certain populations in societies from enjoying good health.”
Health equity continues to be something we struggle to achieve.
And despite laws and declarations, violations of human rights still occur in some places. That’s why it’s important to take time each year to remember the strides that have been made and draw attention to the long way we still have to go.
What You Can Do to Raise Awareness this Human Rights Month
As we turn toward awareness during National and Universal Human Rights Month, let’s remember that we’re all human beings striving to live the best life we can. Shining a light on human rights and the importance of access to quality healthcare for all can help raise awareness for those still fighting for health equity.
What can you do?
- Spread the message - Share posts, hashtags, and information. Standupforhumanrights.org has some great resources for easy sharing!
- Learn more - Read the Universal Declaration for Human Rights. Reach out to local organizations focused on supporting human rights and health equity.
- Speak up - Lobby with your local community and government to uphold human rights and make positive changes that impact your community.
- Participate - join a human rights group near you or go to an event that raises awareness for human rights.
- Reflect - Think about health inequality and other human rights violations you may have witnessed. Talk about it with others. Hold discussions.
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Evidation Year in Review 2021
In 2021, members like you participated in over 200 research opportunities, contributed to 19 research publications, and together logged over 147 million days of activity data. To honor all that hard work and to share back some of the exciting things that have happened, we wanted to highlight some of this year’s biggest accomplishments.
It’s been a busy year on Evidation!
In 2021, members like you participated in over 200 research opportunities, contributed to 19 research publications, and together logged over 147 million days of activity data.
To honor all that hard work and to share back some of the exciting things that have happened, we wanted to highlight some of this year’s biggest accomplishments.
In 2021 Evidation Members:
- Earned 7 billion points.
- Redeemed millions of dollars in awards.
- Completed 18 million offers.
- Logged 951 billion steps. That's equivalent to walking to the moon over 1,896 times!
- Logged over 2 billion minutes of exercise. If each minute of exercise burned 10 calories, our members burned the equivalent of 114 million donuts!
- Spent some of their time finding their zen. According to our most popular connected devices, members logged 8 million minutes of yoga this year.
- Joined from all over the US! California was the state with the most new members, and New York was the state that had the largest percent increase from last year.
New to Evidation in 2021:
We introduced several new features in 2021, including:

Flu Monitoring on Evidation: Since November, 130,000 people have joined together to form our Flu Monitoring on Evidation community from all 50 states. In its first month alone, Flu Monitoring on Evidation identified nearly 6000 cases of flu-like symptoms from changes in activity data. This information can help people know when to access treatment and protect their loved ones.
Steps Challenges: This year, some Evidation members stepped up their games in the form of a challenge, and in general, those who participated increased their steps! On Halloween, we wondered how trick or treating impacted our members’ activity levels, and our results showed that people who enrolled in the Halloween Steps Challenge stepped it up much more than people who opted out of the challenge - three times as much, to be precise! Stay tuned for more challenges in 2022.
Month In Review: We’re also working on sending you personalized insights on your healthy habits and activity, from steps to active minutes, which can be especially important to monitor during colder months as we tend to slow down. Keep an eye out for this new feature!
We also launched a new blog so you can find your favorite posts (and maybe some you missed) all in one place.
These efforts and others like them help bring us closer to achieving our mission of creating new ways to measure and improve health in everyday life. But none of it would be possible without you!
What’s Next?
We plan to keep the momentum going in 2022 by offering you more opportunities to earn points and participate in challenges. We’ll also be creating additional health programs and offering more personalized content experiences.
And be sure to keep an eye out for our upcoming Research 101 series and our Diversity in Research series!

11 Tasty Gluten Free Cookies to Try This Gluten Free Baking Week
These tasty treats are hard to resist, even for the most disciplined healthy eaters. It is the holiday season, after all!
It seems there are baked goods everywhere this time of year. At the office, at school, at family gatherings, in shop windows.
These tasty treats are hard to resist, even for the most disciplined healthy eaters. It is the holiday season, after all!
But for those with wheat allergies, celiac disease, gluten sensitivity, or other dietary restrictions - there’s often little opportunity for such indulgence. Which can lead to feeling isolated or left out of holiday traditions.
That’s why the week before Christmas is recognized as gluten-free baking week!
Luckily, these days it’s easy to find good gluten free flours in just about any grocery store.
But who has the time to go looking for recipes this time of year?
That’s why we put together this list of our favorite gluten free cookie recipes - plus a bonus recipe from one of our Evidation team members! Try them out and let us know on Facebook or Instagram how you liked them!
Gluten Free Cookie Recipes
- Almond Flour Snickerdoodles
- Gluten Free White Chocolate Macadamia Cookies
- Healthy Oatmeal Chocolate Chip Cookies
***If you have a gluten sensitivity or celiac disease, be sure to use gluten free oats!
***Be sure to use the gluten free flour option in this one!
- Chewy Gluten Free Chocolate Chip Cookies
- Gluten Free Sugar Cookies
- Gluten Free Molasses Ginger Cookies
- Gluten Free Peanut Butter Cookies
- Gluten Free Tahini Cookies
- Gluten Free Vegan Lemon & Poppy Seed Cookies

Paleo Chocolate Chip Cookies:
Ingredients:
1 cup almond flour (finely ground) OR
***for nut allergy - 1 cup rice flour, or 1 cup oats, or 1/2 cup coconut flour + 1/2 cup sunflower seed flour
1/4 cup cassava cauliflower blend from trader joes
1/2 cup coconut sugar or maple syrup
1 tbsp vanilla extract
A pinch of salt
1 tsp baking soda
1/4 cup-1/2 cup mini chocolate chips to taste
1 egg
4 tbsp of coconut oil or butter/ghee.
Bake for 12-15 minutes at 325F

Help Stop the Spread of Flu This December
Every year in December, we’re reminded of the importance of protecting ourselves and others by stopping the spread of flu. The easiest ways to do that are by washing our hands and getting the flu vaccine.
It's National Influenza Vaccination Week PLUS National Handwashing Awareness Week!
Every year in December, we’re reminded of the importance of protecting ourselves and others by stopping the spread of flu.
The two easiest ways to do that are:
- Getting the flu vaccine
- Washing our hands
According to the CDC, these simple preventative measures can have a huge impact.
That’s why National Handwashing Awareness Week and National Influenza Vaccination Week occur together every year in the beginning of December.
What is National Handwashing Awareness Week?
During National Handwashing Awareness Week health organizations focus on the importance of good hand hygiene and teaching us the best way to wash our hands. This year, Handwashing Awareness Week takes place December 1-7.
Handwashing Awareness Week is now more important than ever, and can even help save lives during the COVID-19 pandemic.
According to the CDC, washing your hands with soap and water is one of the easiest and best ways to stop the spread of germs and help keep you and others from getting sick!
The proper steps of handwashing, according to the CDC are:
- Wet your hands with clean running water (warm or cold doesn't matter) and apply soap
- Lather the soap until it bubbles on the back of your hands, under your nails, and between your fingers
- Scrub your hands for 20 seconds (that's as long as the happy birthday song!)
- Rinse your hands until they're clean
- Grab a clean towel or air-dry your hands (for a green-friendly alternative)
It's important to know not just how to wash your hands, but also when.
When to wash your hands:
- Before eating
- Before, during, and after handling food
- Before and after caring for a sick person
- Before and after touching a cut or wound
- After using the bathroom
- After playing with your pets
- Any time your hands look or feel dirty or greasy
What is National Influenza Vaccination Week (NIVW)?
National Influenza Vaccination Week (NIVW) is a national awareness week focused on highlighting the importance of influenza vaccination. This year, NIVW takes place the week of December 5-11.
What is influenza?
Influenza (more commonly called the flu) is a contagious respiratory virus that affects the nose, throat, and lungs. Most people experience mild to moderate symptoms, but for some it’s much more serious.
In fact, the CDC estimates that flu causes 12,000 to 52,000 deaths per year.
How does the flu spread?
According to the CDC,
“Most experts believe that flu viruses spread mainly by tiny droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might get flu by touching a surface or object that has flu virus on it and then touching their own mouth, nose or possibly their eyes.”
How can the flu shot help?
The influenza vaccine, known as the flu shot, helps create immunity to flu viruses. But new viruses spread each year, so the flu vaccine is different from year to year.
That's why the CDC recommends getting the flu shot every year.
The vaccine is usually available in September or October, and can be given well into January and even February in some cases.
Not everyone can get the flu shot. Some individuals, including babies under 6 months old and people with severe allergies or certain health conditions aren’t able to receive it.
So be sure to talk to your healthcare provider before getting vaccinated.
Celebrate to Save Lives
Do your part this December by encouraging your loved ones to wash their hands, get their flu shot, and stay healthy. You can spread the word on social media, at school, and even at work!
There's no better way to help than to protect yourself and your loved ones. So wash your hands, visit your local clinic for your vaccine, and start fighting germs today!

Here’s What’s Happening in Flu Monitoring on Evidation!
Did you know that changes in your activity levels can predict flu before you have symptoms? This month, we launched Flu Monitoring on Evidation. Here's what's happening!
The power of community building and data sharing.
This month, we launched Flu Monitoring on Evidation, and in that short time, more than 100,000 people have enrolled in the program!
In recent years, we’ve seen that tremendous good can come from sharing activity and symptoms data–and from a collective commitment to health. The impact these two actions have made in reducing the spread of illness in communities is profound, and your continued engagement with Flu Monitoring on Evidation follows that same path.
Enrollment across the US
In the spirit of health, we’ve seen people join together to form our Flu Monitoring on Evidation community from all 50 states. Ranging from young adults to those in their 80s!
With an average age of 37 years old, the Evidation Members participating in this program represent a diverse mix of geographies and ages throughout the US.
These maps show details of the program enrollment by state and by zip code:
Enrollment by state:

Enrollment by zip code:
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Engagement in our health this flu season
As flu season kicks into high gear, it’s more important to take part in our health, but many people won’t receive treatment for their flu symptoms. This can lead to increased spread in our families, social circles, and communities.

That’s where Flu Monitoring on Evidation comes in: Engaging with us regularly can help match the right people with the right services at the right time.
Remember, you can let us know at any time if you’re experiencing flu symptoms by clicking on this offer card. Being mindful of your symptoms and sharing that information is key to slowing the spread.
Flu cases among Evidation Members
Even though rates of influenza-like illness moving up from “minimal” toward “low,” may not seem severe, it’s an important trend to watch.
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Weekly CDC Influenza-like Illness Activity Map for Week Ending November 13, 2021
Identifying early signs of flu across the country can help us slow the spread of illness.
In its first month alone, Flu Monitoring on Evidation has identified nearly 1600 cases of flu-like symptoms from changes in activity data. This information can help people know when to access treatment and protect their loved ones.
It’s no surprise that most of the flu symptoms have been reported in states where program enrollments are highest — California and Texas. But when we look at the number of reports as a percentage of the total enrolled, a different pattern emerges.
We’re keeping an eye on the data we collect –both from the program and from the CDC–so make sure to look out for more personalized information about how the flu is circulating in your area.
Percentage of flu symptoms reported, of those enrolled:

Total flu symptoms reported, of those enrolled:

Stay healthy and engaged
According to the CDC, this season’s flu vaccine will be quadrivalent–which means it’s designed to protect against the four most common flu viruses. That way it can provide the broadest protection. And while most Flu Monitoring participants report having their COVID vaccine, fewer than half reported getting their flu vaccine.
But it’s not too late! Join the 162 million people getting the flu vaccine. And in case you were wondering, flu vaccines and COVID-19 vaccines can be given at the same time.

Sticking with Flu Monitoring is easy, and only takes a few seconds each day. All you have to do is open your Evidation app regularly, and be sure to respond to any notifications we send you. Alert us when you’re feeling under the weather, and we’ll ask you a few follow up questions. And as always — sync your wearable device every day if you have one.
Haven’t joined us yet? You can still enroll! Visit your Evidation dashboard and look for this offer card.
Thanks for joining us on the journey toward healthier living this flu season.

Common Health Myths
Can eating carrots improve your vision? Does going out in wet hair make you sick? Find out in our first health myth debunking post!
Chicken soup is good for a cold. Going outside with wet hair will make you sick. Carrots improve your vision…
We’ve all heard these or other phrases like these - whether they came to us from our parents, grandparents, or through our own beliefs and experiences.
And it can be hard to know which of the many health beliefs passed down to us are tried and true wisdom from the past, and which are myths.
So, we decided to take some of the most common health beliefs out there and do some digging to find out which are true and which are myths.
To help us figure out where to start, we asked our members what they thought.
We started by asking what our members believed about three common health “myths,” and then asked them to tell us about a common health myth or practice that they believe.
What did we ask?
- Do you believe drinking coffee during childhood stunts your growth?
- Do you believe if you stay outside in the cold weather for too long, you will catch a cold?
- Do you believe eating carrots will improve or give you great vision?
- What is a common health myth or practice that you know or follow?
In total, 81,782 of our members responded to the survey. Find out what they thought below!
Does Coffee Stunt Your Growth?

Most of our members didn’t believe this one. And, according to Harvard Health, they’re right.
“There is no scientifically valid evidence to suggest that coffee can stunt a person's growth.”
So, where does this myth come from?
Early studies on caffeine indicated that it may affect how well our bodies absorb calcium, which helps bones grow strong. But we now know that the effect is too small to really make an impact. And while caffeine can cause other issues in children and teens, there’s no evidence that it slows or stunts growth.
Does Being Outside in Cold Weather Make You Sick?

As you can see from the image above, most of our members don’t believe that going out in cold weather can make you sick. But, over 25% of them believe it can.
Who’s right?
While being outside in cold weather can’t cause you to catch a cold (which is a virus), it can cause other illnesses (like frostbite, hypothermia, etc.), and it can lower your body’s ability to fight off infections like a cold.
And, colds and cold-like viruses are more common, more easily spread, and harder to treat in colder weather.
According to Northwestern Medicine,
“Being cold actually may reduce your body’s ability to fight infection, and the cold air in your nasal passages may reduce your immune cells’ ability to fight off the virus in your nasal passage.”
So, it looks like our parents were right on this one!
Does Eating Carrots Improve Your Eyesight?

This one was close!
While most of our members didn’t believe this one either, the yes and no responses were almost equal.
44.6% said they didn’t believe that eating carrots can improve their vision, and 42.2% said they did. That’s less than a 2% difference.
But, is it true? Can eating carrots improve your vision?
We know carrots are high in beta-carotene which our bodies use to make Vitamin A. That’s where this health “myth” comes from. We’ve all heard that Vitamin A is good for eyesight. And, studies support that.
The problem is that some research suggests that beta-carotene doesn’t convert into vitamin A well enough to do much good to our vision.
What does that mean?
It means that while vitamin A supports healthy vision, the jury is still out on whether the beta-carotene we get from carrots is enough to make much of an impact.
Common Health Myths and Practices
To help us decide which health beliefs to tackle in upcoming posts, we asked our members which health myths and practices they believed in, and the same ones came up over and over again.
Here are the top ten:
- An apple a day keeps the doctor away
- 10,000 steps a day is the magic number
- Carbs make you gain weight
- You should drink at least 8 cups of water per day
- You should get 8 hours of sleep each night
- Sleeping with wet hair can make you sick
- Going outside with wet hair when it's cold will make you sick
- Chicken noodle soup can help you recover from illness quicker
- Honey is good for illnesses and allergies
- Apple cider vinegar can help you lose weight
To learn more about which of these myths are true and which we can ignore, we’re going to dig into each of them, one by one, in upcoming blog posts. So keep your eye out for more of our health myth debunking series!

Focus on Brain Health this Alzheimer's Awareness Month
National Alzheimer's Month reminds us to focus on brain health and to put practices in place that can reduce our risk of developing dementia and Alzheimer’s disease.
By 2030, more than 76 million people worldwide will struggle with Alzheimer's Disease, and many more will experience some type of brain health issues. National Alzheimer's Month 2021 is an opportunity to learn more about Alzheimer’s disease and to start conversations with those you love about brain health.
What is Alzheimer’s Disease?
Alzheimer’s is a disease that harms nerve cells and tissue in the brain, affecting a person’s ability to remember, think, and plan. As of now, there is no cure.
The cause of Alzheimer's disease is thought to be an abnormal build-up of proteins called amyloid plaques in and around brain cells that makes it difficult for neurons to "talk" to one another. Another type of protein that leads to Alzheimer’s disease causes “tangles” in the brain cells.
Communication between neurons in the brain is important for almost every biological function our bodies need to carry out. This includes everything from talking to sleeping to remembering where we placed the remote, or what our address is.
When Alzheimer’s disease affects the brain, a person’s quality of life is directly impacted. They may start with mild memory loss. Over time, the plaques and tangles in the brain take over, making it difficult for the people we love to function as they were once able to.
What Can We Do to Minimize Alzheimer's Disease?
National Alzheimer's Month is a perfect time to learn more about what you can do to help reduce your risk of developing Alzheimer’s disease.
While it’s true that Alzheimer’s primarily affects those over 60, there are lifestyle choices we can begin to make earlier in life to minimize the risk of developing it.
National Alzheimer's Month 2021: Prevention
According to the Alzheimer’s Association, the following actions can help reduce your risk of developing Alzheimer’s disease. :
- Get regular exercise. Exercise helps to clear toxins from the brain and oxygenate it, keeping your neurons healthy. The Mayo Clinic advises that physically active people are less likely to develop dementia and Alzheimer’s Disease.
- Reduce stress. Stress causes hormonal and vascular changes in the brain that can harm it. Eliminating stress can help to protect the brain against Alzheimer’s disease. Try a yoga class, meditation, deep breathing exercises, walking in a park, or talking with close friends to relieve stress.
- Eat healthy foods that reduce excessive inflammation. Excess inflammation harms the brain. Numerous studies have shown that Alzheimer’s is impacted by lifestyle choices that cause inflammation. Foods that reduce inflammation include the spice turmeric, leafy greens, nuts, healthy oils like olive oil, tomatoes, fruits like blueberries and goji berries, and Omega 3-rich fish like salmon.
- Get restful sleep. Sleep is essential for the brain to rid itself of toxins and to repair neurons. Talk to your doctor to find out how much sleep is ideal to allow your natural rest and repair process to happen.
- Keep your brain active. The old axiom, use it or lose it, stands true for the brain. Do crossword puzzles, listen to music, learn to play an instrument, play cards, or read a book to keep your brain active and engaged.
National Alzheimer's Month reminds us to focus on brain health and to put practices in place that can reduce our risk of developing dementia and Alzheimer’s disease.