From headaches to muscle cramps to fatigue, even mild dehydration can cause serious discomfort. Staying ahead of your hydration needs by enjoying homemade electrolyte drinks can make it easier to feel your best (especially as summer temperatures climb). Here, we'll take a look at why electrolytes are so important for hydration, how you can whip up electrolyte-heavy beverages at home, and dispel some hydration myths you've likely heard on your health journey.

Essential electrolytes for hydration

Electrolyes — like sodium, chloride, potassium, calcium, magnesium, and bicarbonate — are essential for helping you stay hydrated. Electrolytes are lost through sweat, and we tend to lose more of them when we're working out in hot weather. This means that it's especially important to stay on top of your electrolyte intake during the summer.

Some of the vital functions of electrolytes include:

• Fluid balance: Sodium works to help your body maintain the right balance of fluid and helps your cells absorb nutrients. Chloride also works to help your body maintain its ideal balance of fluids.
• Muscle function: Potassium works to support healthy muscle function. When you don't have enough potassium in your body, you may experience muscle cramps. Calcium and phosphate also work to support healthy muscle function.
• Support heart health: Electrolytes help your cardiovascular system function properly. Magnesium, potassium, and calcium are especially important for supporting cardiovascular health.

Natural ingredients for homemade electrolyte drinks

While sports drinks and other commercially available electrolyte-enhanced beverages can be helpful, you can also make electrolyte drinks at home to support your hydration and overall well-being.

Some key ingredients to keep on hand to create at-home electrolyte drinks include:

• Coconut water: This delicious tropical drink has been getting some serious press in recent years — and it's for good reason. Coconut water delivers a wide variety of electrolytes, including magnesium, calcium, potassium, and sodium, without packing much of a sugar punch.
• Watermelon juice: This hydrating summer treat is loaded with potassium and magnesium, and is easy to enjoy on its own or as part of a smoothie or other drink. Bonus: watermelon juice is also packed with antioxidants,
• Strawberries: Believe it or not, strawberries aren't just loaded with fiber and vitamins — they're actually incredibly hydrating as well. Whether you eat them on their own or add them to a smoothie, strawberries support hydration, immunity, and even gut health.
• Bananas: Packed with potassium, bananas are an excellent choice both for post-workout recovery and maintaining a healthy electrolyte balance when temperatures climb.
• Citrus fruits: Lemons, limes, and grapefruits are all great sources of electrolytes, including sodium, potassium, magnesium, and calcium.

Recipes for homemade electrolyte drinks

Ready to whip up some homemade electrolyte-heavy drinks in your kitchen? Give these refreshing favorites a try.

• Coconut-orange cooler: Mix 1 1/2 cups of coconut water, 1/2 cup of fresh orange juice (freshly squeezed is best, if you can swing it), 2 tablespoons of fresh lime juice, and a pinch of salt. Pour over ice and serve immediately.
• Hydrating lemonade: Mix two cups of filtered water, 2 tablespoons of fresh lemon juice, 1/4 teaspoon of sea salt, and 2 teaspoons of raw honey. Shake or stir thoroughly to ensure that the honey is fully incorporated. Serve over ice.
• Lemon-lime hydration boost: Mix 3 cups of water, the juice of 2 lemons, the juice of 1 lime, 2 tablespoons of raw honey, 2 teaspoons of cream of tartar, and half a teaspoon of pink Himalayan salt. Shake or stir thoroughly to ensure that the honey is fully incorporated. Pour over ice and serve immediately.

Why adults benefit from hydration cocktails

Staying hydrated is essential for a wide variety of bodily functions, including waste removal, brain function, joint health support, temperature regulation, and more. Staying hydrated can help to support healthy energy levels, making it easier to fit healthy movement into your day.

Hydration myths and mistakes

There's a ton of misinformation out there when it comes to how to properly hydrate your body. Let's take a look at some of the most common myths surrounding hydration.

Myth: All adults should drink eight 8-oz. glasses of water each day.

Fact: 64 oz. a day is a good start for most, but your hydration needs are individual.

Generally, it's recommended that adult men drink about 15.5 cups of fluid per day, and adult women drink about 11.5 cups per day. This doesn't have to be made up of drinks alone. Liquids from foods typically account for about 20% of this requirement. Coffee, juice, and other beverages count as well. If you're exercising moderately or intensely, are spending time in hot weather, are pregnant or breastfeeding, or simply feel thirsty, it's likely that you need more water.

Myth: Clear urine is a sign that you're properly hydrated.

Fact: Urine should be a pale yellow color, and if it's clear, it might be a sign that you're overhydrating.

When you drink too much fluid, it's possible that you could flush all the electrolytes out of your body. Shoot for a pale or transparent yellow color. If you notice your urine is consistently clear, it's a good idea to talk with your healthcare provider about whether you may be drinking too much water.

Myth: Sports drinks are an ideal way to rehydrate.

Fact: While sports drinks can be a good fit for those engaging in strenuous exercise, they aren't usually a good idea for those exercising lightly or moderately for less than 60 minutes.

Sports drinks can taste delicious, but they're often packed with sugar. If you're attempting to lose or maintain your weight, sports drinks might not be the best choice for your caloric needs. Generally, stick with water or homemade electrolyte drinks to stay hydrated unless you're working out strenuously for more than an hour.

When to seek medical-grade rehydration solutions

If you become severely dehydrated, at-home remedies may not be enough to get your electrolyte levels back to where they need to be. During warm weather or periods of intense exercise, it's especially important to be on the lookout for severe dehydration symptoms.

Seek medical attention if you're experiencing the following severe dehydration symptoms:

• Can't urinate, or urine is very dark yellow or amber-colored
• Dry, wrinkled skin
• Confusion or concentration problems
• Irritability
• Dizziness and/or feeling faint
• Rapid heartbeat
• Sunken eyes
• Breathing changes

If you're severely dehydrated, your healthcare provider will work with you to replenish your electrolytes by providing oral hydration and/or IV fluids.

From hydration to sleep to fitness, get the support you need to feel your best

At Evidation, we're here to provide you with the information and support that you need to be your healthiest, happiest self. When you download our free app, you'll be prompted to share the health data that you're already tracking (for example, information from wearable fitness trackers, nutrition and hydration apps, sleep apps, etc.). We'll use this information to find patterns, connections, and insights, providing you with personalized content-based recommendations that you can put into action to take your health to the next level. If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and get started with our app today.

Your midday meal is key to making sure you have the fuel you need to function at top capacity throughout the rest of the day. A healthy lunch helps you power through a busy afternoon, and eating the right lunch will keep you satisfied until dinner time.

Here's the good news: If you're wondering "what should I eat for lunch," there are countless nutritious lunch ideas that are easy to pull together. Let's dive in and learn more.

What is a healthy lunch?

Before we explore what you can eat for lunch, let's first define exactly what a healthy lunch looks like. The ideal balanced lunch provides the necessary nutrients and energy to support your health and optimal mental functioning.

Equally important, a healthy lunch regulates your hunger so you're less prone to snacking in the late afternoon and reduces your risk of overindulging at dinner. Take these things into account when planning healthy lunches:

1. Protein: Protein builds and repairs body tissues and makes you feel fuller. For your protein, choose lean meats such as chicken, turkey, tofu, eggs, legumes, or fish. You can also get your protein allowance with 1½ ounces of cheese.
2. Whole grains: Whole grains are high in fiber and more filling than refined carbohydrates. Whole grain options include whole grain pasta, farro, rice, or bread.
3. Fruits and vegetables: Nutritionists recommend filling half your plate with vegetables and fruits to pack in vitamins, minerals, and fiber.
4. Healthy fats: Healthy fats are found in foods like nuts, seeds, avocados, and olive oil. In addition to helping you feel more satisfied, healthy fats are essential for brain function.
5. Hydration: A balanced lunch has plenty of hydration. Include beverages such as water or herbal tea.

Things to eat for lunch

The ideal healthy lunch has a lean or plant-based protein, a serving of whole grains, fresh vegetables, healthy fats, and fruit for dessert. An easy way to make sure you're implementing all of these foods is to make a salad or a lunch variety plate. You can also have a homemade soup and serve it with a slice of healthy whole-grain bread.

Now that you know how to balance out your lunches, here are some nutritious lunch ideas you can use to brainstorm your own healthy midday meals.

• Fresh veggies and hummus sandwich
• Chickpea lettuce wraps with roasted red peppers
• Egg and avocado sandwich
• Chopped cobb salad with diced chicken and boiled egg slices
• Meal-prep vegan lettuce wraps with beans and quinoa
• Summer rolls made with veggies
• Sub sandwich with whole grain bread, fresh veggies, and lean protein
• Chickpeas with sun-dried tomatoes and kale
• Pear quinoa salad with cranberries, spinach, and pecan
• Rotisserie chicken salad
• Protein salad made with albacore tuna, salad greens, chopped nuts, avocados, and tomatoes
• Lentil vegetable soup
• Black bean, whole-grain rice, and chicken burrito bowl
• Veggie burger
• Ricotta cheese on whole grain toast with toppings like roasted winter squash

How to meal plan for the week

Planning helps you make sure you're leaving the house every day with a healthy lunch. If you work from home, planning is just as important. It can be tempting to skip meal planning when you know you can pop into the kitchen and throw a meal together, but making lunch on the fly can be disastrous for your healthy eating plan.

To set yourself up for a week of lunchtime success, plan your lunches on your day off. Make a list of the lunches you want, and then head to the grocery store to stock up on items you need.

Have portioned meal containers and zipper food bags available so you can pull your lunches together with ease. When you have to scramble around to find a lunch container, it can be tempting to give up and just head out the door.

Meal-prepping is another option. If you're taking lunches that can be packed in advance, prepare an entire week of lunches on your day off. One option is to make a big pot of veggie-filled soup a couple of times a week, especially if you enjoy a hot lunch.

Quick and easy healthy lunch ideas

It happens to all of us at some point. The weekend gets away from us, and before we know it, it's Sunday evening, and we've not meal-prepped or planned lunches for the week. Or we rush out of the house in the morning without making lunch. Fortunately, there are some quick ways to grab a healthy lunch on the go.

If you need to pop into a grocery store to pick up lunch, go for some of these staples:

• Canned or vacuum-packed tuna on whole-grain bread or tortillas
• Boiled eggs (most grocery stores have these already cooked)
• Pre-cut veggies with hummus, tzatziki, or guacamole
• Nuts and seeds paired with a bagged salad
• Pre-cooked whole grain rice or quinoa and diced chicken breast
• Greek yogurt mixed with nuts or fruit
• Veggie, fruit, and cheese plate with whole-grain crackers

Portion size

Overeating even healthy foods can make you feel sluggish in the afternoon. To keep your lunch portion sizes in check, it helps to understand what a healthy lunch portion is for your individual calorie needs and activity levels.

Very active adults need a higher-calorie lunch, especially if they work out in the morning. If you exercise in the evening or you're not highly active, a lower-calorie lunch probably works for you.

Here are some general portion size guidelines:

• Protein: 3-4 ounces (about the size of the palm of your hand or a deck of cards)
• Whole grains: ½ cup cooked grains or 1 slice of whole-grain bread (1-2 servings per meal is appropriate)
• Vegetables: 2 cups of leafy salad greens or 1 cup of cooked vegetables
• Fruits: 1 piece of medium-sized fruit (1 apple or orange) or 1 cup of chopped fruit
• Healthy fats: ¼ to ½ of an avocado, 1 ounce of nuts, 1-2 tablespoons of seeds, or 1-2 teaspoons of olive oil
• Dairy: 1 cup of yogurt or milk, 1.5 ounces of cheese

Reaching your health goals with nutritious lunch ideas

After eating a healthy breakfast, you can power through your day by following your morning meal with a healthy midday meal. Evidation Members can track  and get rewarded for healthy eating and staying active. Download our app to learn more.

Ever find yourself staring into the fridge when you're bored, even though you're not hungry? If so, you're not alone. While boredom eating is common, it can make it difficult to move closer to your health and fitness goals.

Here, we'll explore why boredom eating happens, the negative effects of boredom eating, and steps you can implement to help you stay on track toward feeling your best, even when you're tempted to go off-plan due to boredom.

Why does boredom eating happen?

Boredom can be an uncomfortable emotion. When we're bored, we may feel unsure of ourselves, or we may even feel that our lives lack purpose or meaning. Like many unpleasant emotions, boredom signals that we're experiencing an unmet need.

Boredom can feel empty, lonely, and leave us longing for a sense of meaning. Emotional eating offers a fast way to fill this void by providing a quick hit of feel-good chemicals alongside a sensory experience that can temporarily cure boredom.

Emotional vs. physical hunger: What's the difference?

In order to put a stop to boredom eating, it's key to understand when it's happening. Physical and emotional hunger can easily be confused. Boredom eating is a type of emotional eating.

Physical hunger comes from a genuine need for energy. Typically, physical hunger occurs gradually, and can be quelled with any type of food. Eating in response to genuine physical hunger typically leaves you feeling energized and satisfied.

Emotional hunger, on the other hand, can be triggered by a variety of emotions, including sadness, boredom, and stress. Many people experience cravings for comfort foods (including sugary and salty snacks) when they experience emotional hunger.

Negative effects of boredom eating

Boredom-related eating can leave you feeling less than your best, especially if you end up overeating. Understanding the potential consequences of boredom eating may help you move away from emotional eating.

Some of the negative effects of boredom eating can include:

• Mental health issues: Often, emotional eating involves consuming foods that are highly processed. Eating highly processed foods frequently can lead to increased inflammation and physical/mental stress, which may harm mental health. Relying on food to eliminate feelings of boredom may also stop you from developing the coping mechanisms you need to healthily deal with stress.
• Obesity and overweight: Research shows that engaging in emotional eating habits can lead to weight gain and may eventually lead to becoming overweight or obese.
• Diabetes: Overconsumption of high-sugar and/or high-fat foods during periods of boredom eating can increase the likelihood of type 2 diabetes. Boredom eating can also cause health issues for those who have type 1 diabetes.

Tips to stop boredom eating

Small lifestyle changes can make a big difference when it comes to stopping boredom eating. Try these tips to reduce boredom and develop healthier ways of dealing with uncomfortable emotions.

• Pause before eating. If you find that you regularly deal with emotional eating urges, taking a moment to pause before eating can make a major difference in your choices. Simply ask yourself whether you're physically hungry or emotionally hungry. This doesn't mean that you can't eat emotionally, however, it does make you aware of what's happening and may guide you to make choices conducive to your goals.
• Practice meditation. We get it—it's odd to think that spending a few minutes doing absolutely nothing could be a cure for boredom. Mindfulness can help you to de-stress, refocus, and align your thoughts with the next task at hand. While meditation can work in the moment when you're dealing with boredom eating, practicing meditation and mindfulness regularly can help to lessen the likelihood that you'll experience emotional eating urges in the first place.
• Socialize. Spending time with friends and family can help you feel engaged in your life. Even spending a few minutes on the phone with a friend may help curb the urge to eat out of boredom. If you feel comfortable, talking to a friend or family member about struggles with emotional eating may help to lessen the urge to eat when you're not physically hungry.
• Exercise. When you engage in physical activity, you're able to quickly get feel-good chemicals flowing, which may be enough to help you refocus. If you're short on time, even a quick walk around the block can be enough to help you get focused.
• Stick to a routine. Knowing what task comes next throughout the day can help to reduce the temptation to eat out of boredom. This can be especially challenging if you work from home and don't have to stick to a set schedule. Creating an hour-by-hour (or task-by-task) to-do list can help you stay focused during the day and lower the likelihood that you'll get off track and move toward the kitchen when you're not actually hungry.
• Talk to a therapist. It can be difficult to break long-standing habits. If you find that you're having a hard time with emotional eating and lifestyle changes aren't helping, you may want to consider talking to a mental health professional or registered dietitian for help.

We're here to help you create healthy habits, one day at a time

At Evidation, we're here to help you overcome health challenges, like boredom eating, by providing you with the support you need to stick to the nutrition plan that helps you feel your best. It's easy to get started with our free app. After you download Evidation, you'll be prompted to share the health information that you're already tracking, like data from your nutrition tracking apps, or data from your wearable fitness tracker. We'll use the information you provide to find patterns and connections, and we'll use this data to offer you personalized, content-based insights that can help to drive your health forward.

Whether you're interested in losing weight, getting fit, or simply becoming your healthiest self, we can help. If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and get started today.

Recent research from The University of Alabama at Birmingham revealed that 40% of young adults in America have insulin resistance. Insulin is a hormone in the body that helps maintain healthy blood sugar levels. People who experience insulin resistance can't respond properly to insulin, making it difficult to use sugar (glucose) in the blood for energy.

Here, we'll dig into everything you need to know about insulin sensitivity, including signs and symptoms of the condition, lifestyle and dietary changes you can make to help improve insulin sensitivity, and more.

What is insulin sensitivity?

Insulin sensitivity refers to how well your cells respond to insulin, the pancreas-produced hormone that helps to transport glucose from your blood to your cells, where it can be used for energy. If you're highly sensitive to insulin, it means that your body needs less of the hormone to lower your blood sugar levels. High insulin sensitivity can help to maintain stable blood sugar and support a healthy metabolism.

Low insulin sensitivity—also known as insulin resistance—means your body needs more insulin to remove sugar from the blood and deliver it to the cells. Symptoms of insulin resistance can vary from person to person and may include fatigue, unexplained weight loss, increased thirst, frequent urination, blurred vision, and increased hunger. Over time, insulin resistance can lead to elevated insulin and blood sugar levels, which can increase your risk of type 2 diabetes and other metabolic conditions.

Risk factors for insulin resistance

Insulin resistance develops over time due to a combination of genetic and lifestyle factors. Being obese, overweight, or sedentary, eating a diet high in sugar and/or processed carbohydrates, and chronic stress can all increase the likelihood of developing insulin resistance. Taking certain medications, like steroids, HIV treatments, and blood pressure medication can also affect your body's insulin sensitivity.

Lifestyle changes to improve insulin sensitivity

Thankfully, there are lifestyle changes that can help to improve insulin sensitivity levels.

Regular exercise

Both aerobic exercise and strength training can help to improve insulin sensitivity. Cardio exercises like cycling, swimming, brisk walking, and jogging can all help to increase the amount of glucose used by the muscles. Strength training (like lifting weights or doing body weight strength-building exercises) can build muscle mass, which can improve the way your body reacts to insulin.

You don't need to spend hours in the gym to experience the positive effects of exercise on insulin sensitivity. Simply going for a short walk after meals can help you improve your body's ability to utilize insulin.

Weight loss

Achieving and maintaining a healthy weight can dramatically improve your body's insulin sensitivity. Even a small change—like losing 5% of your body weight—can reduce your risk of developing type 2 diabetes. Eating at a slight caloric deficit and losing weight slowly and sustainably—at a rate of about half a pound to two pounds per week—can help you create habits that will stick long after you've achieved a healthy weight.

Stress management

Finding healthy ways to manage stress can be an important part of improving insulin sensitivity. When the body experiences stress, the hormone cortisol is released. This hormone helps the body defend itself against danger by supporting a "fight or flight" response by triggering the pancreas to reduce insulin production, thereby increasing blood sugar levels. While this is helpful when there’s an immediate threat of danger, excessive production of cortisol can lead to many health issues, including digestive problems, anxiety, heart disease, and weight gain.

Quality sleep

People who don't get enough sleep are more likely to develop insulin resistance, according to a 2022 literature review. While research is ongoing, it's thought that adults need to sleep at least seven hours per night.

Try these tips to naturally improve sleep quality:

• Establish a consistent sleep schedule. Try to go to bed and wake up at similar times on both weekdays and weekends.
• Optimize your sleep environment. Keep your room cool, play a white noise machine if it's helpful for you, and keep electronic devices away from your bedside, if possible.
• Use mindfulness to manage stress. Practicing a short meditation before you go to bed can make it easier to fall and stay asleep.

Diets that improve insulin sensitivity

Food can be a powerful tool in helping your body become more sensitive to insulin. Your doctor may ask that you follow a specific dietary approach that makes sense for your needs (for example, if you're prediabetic or have type 2 diabetes, they may recommend diabetes-friendly diets).

Some of the diets that can help improve insulin sensitivity include:

• Mediterranean diet: Focusing on healthy fats, fish, nuts, vegetables, fruits, extra-virgin olive oil, and legumes, a Mediterranean diet is rich in fiber and antioxidants. Research shows that enjoying a Mediterranean eating style can help to increase insulin sensitivity.
• Low-carbohydrate diet: By reducing your carbohydrate intake (specifically carbohydrates that come from refined carbs and sugars), you may be able to improve your body's sensitivity to insulin.
• Plant-based, high-fiber diets: Enjoying foods rich in fiber, such as vegetables, fruits, legumes, and whole grains, can support blood sugar control.

Supplements and medications

Your doctor might recommend adding supplements or medications if you find that you aren't able to improve your insulin sensitivity through diet and lifestyle changes alone.

Some supplements that may work to improve insulin sensitivity include:

• Berberine
• Alpha-lipoic acid
• Vitamin C
• Cinnamon extract

Medications your doctor may prescribe to combat insulin resistance include:

• Metformin: This medication is often the first line of defense for people who have developed type 2 diabetes. It reduces glucose production in the body and improves insulin sensitivity.
• GLP-1 receptor agonists: Medications like semaglutide (sold under brand names like Ozempic and Wegovy) work to reduce glucose production, improve insulin sensitivity, and slow down digestion. These medications work by mimicking a naturally occurring hormone called GLP-1, which causes the pancreas to make more insulin.

Is it possible to reverse diabetes?

Type 1 diabetes is an autoimmune condition that cannot be reversed. Remission from type 2 diabetes is possible, however. Typically, diet changes and weight loss go hand in hand when it comes to reversing type 2 diabetes. It's important for people who achieve remission from diabetes to continue with the habits that helped them reverse the condition, as it's always possible for insulin sensitivity to dip again, potentially causing the return of type 2 diabetes symptoms.

When it comes to making healthy lifestyle changes, we're in your corner

If you've recently been diagnosed with type 2 diabetes, it's normal to feel overwhelmed at the health and lifestyle changes you need to make to feel your best. At Evidation, our team is here to help. When you download our free app, you'll be asked if you'd like to share any of the health data you're already tracking, such as information from nutrition tracking apps, data from wearable fitness trackers, etc. We analyze multi-source data to find patterns and trends. Then, we use this information to provide you with personalized, content-based insights that can help you make health-related choices that are the right fit for your needs.

No matter where you're at in your health journey, our team is excited to support you. Click here to learn more about how Evidation works and get started with our app today.

Inspired by the traditional cuisines of Greece, Italy, and Spain, the Mediterranean diet is widely celebrated for its health benefits. Rich in healthy fats, fruits, and vegetables, the Mediterranean diet has a wide range of health benefits. Keep reading to learn more—and explore our recipes that can help you eat like you're in Santorini.

What is the Mediterranean diet?

The Mediterranean diet is a whole-foods-based way of eating that emphasizes enjoying plant-based foods and healthy fats. This eating style doesn't require you to stick to specific macronutrient ratios or calorie limits. Rather, it encourages you to include a wide variety of natural foods in every meal while limiting red meat and sweets.

The basic guidelines of the Mediterranean diet include:

• Enjoy plenty of vegetables, fruits, legumes, seeds, nuts, potatoes, whole grains, fish, seafood, herbs, spices, and extra virgin olive oil.
• Enjoy moderate servings of eggs, cheese, poultry, yogurt, and red wine a few times each week.
• Limit or avoid red meat, processed foods, added sugar, processed meat, refined grains, beer, and liquor.

In addition to following general food guidelines, the Mediterranean diet also encourages eating meals with friends or family, away from screens and other electronic devices.

Mediterranean diet benefits

There are many benefits associated with enjoying a Mediterranean diet, including:

• May prevent weight gain: While research has yet to confirm that the Mediterranean diet will cause weight loss, it does suggest that eating this way may be a good option for those who want to manage their weight long-term.
• Promotes heart health: According to the American Heart Association, the Mediterranean diet can reduce the risk of developing health issues like obesity, diabetes, high cholesterol, and high blood pressure, all of which can contribute to the development of heart disease.
• Supports healthy blood sugar levels: The Mediterranean diet may decrease insulin resistance, which can help the body use naturally-produced insulin to effectively regulate blood sugar levels.

Mediterranean diet breakfast recipes

Blueberry Overnight Oats with Greek Yogurt

Sourced from Mediterranean Living

Ingredients:

• 1/2 cup rolled oats
• 1/3 cup plain Greek yogurt
• 2/3 cup unsweetened almond milk (or your favorite milk: soy, oat or cow's milk)
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 tbsp maple syrup
• Dash of salt
• 1/2 cup frozen or fresh blueberries
• 1/4 cup roasted walnuts
• 1 tbsp chia seeds

Instructions

1. Add all ingredients except walnuts into a bowl. Cover and refrigerate overnight.
2. Serve topped with roasted walnuts.

Vegetable Omelets

Sourced from Eating Well

Ingredients

• ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
• ½ cup cucumber, chopped and seeded
• ½ cup chopped yellow summer squash
• ½ ripe avocado, pitted, peeled, and chopped
• 2 eggs
• 1 cup refrigerated or frozen egg product, thawed
• 2 tablespoons water
• 1 teaspoon dried basil, crushed
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• Nonstick cooking spray
• ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers
• Snipped fresh chives

Directions

1. For the filling, in a medium bowl, stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl, whisk together eggs, egg product, water, basil, salt and pepper.
2. For each omelet, coat an 8-inch non-stick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to a hot skillet.
3. Immediately begin stirring eggs gently but continuously with a wooden spatula until the mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until the egg is set but shiny.
4. Spoon 1/2 cup of the filling over one side of the omelet. Carefully fold the omelet over the filling. Very carefully remove the omelet from the skillet. Repeat to make 4 omelets total, using paper towels to wipe the skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives.

Mediterranean diet lunch recipes

Salmon Soup

Sourced from The Mediterranean Dish

Ingredients

• Extra virgin olive oil
• 4 green onions, chopped
• ½ green bell pepper, chopped
• 4 garlic cloves, minced
• 1 oz fresh dill, divided, chopped
• 5 cups low-sodium chicken broth
• 1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer)
• 1 carrot, thinly sliced into rounds (best to use a mandolin slicer)
• 1 tsp dry oregano
• ¾ tsp ground coriander
• ½ tsp ground cumin
• Kosher salt and black pepper
• 1 lb salmon fillet, no skin, cut into large chunks
• Zest and juice of 1 lemon

Instructions

1. Heat 2 tbsp extra virgin olive oil in a large pot until shimmering but not smoking. Add green onions, bell pepper, and garlic and cook over medium heat, stirring frequently until fragrant (about 3 minutes or so). Add ½ of the fresh dill, and stir for 30 seconds more.
2. Now add broth, potatoes and carrots. Add spices and season with kosher salt and black pepper. Bring to a rolling boil, then lower heat to medium and cook for 5 to 6 minutes or until the potatoes and carrots are tender.
3. Season salmon with kosher salt and gently add it to the pot of simmering soup. Lower heat and cook for a few brief minutes until salmon is cooked through about 3 to 5 minutes, or until salmon is cooked and flakes easily.
4. Stir in lemon zest, lemon juice and remaining dill.
5. Transfer salmon soup to serving bowls. Serve with a side of your favorite crusty bread. Enjoy!

Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Sourced from Eating Well

Ingredients

Rice

• 1 ¼ cups water
• ½ cup brown basmati rice
• ¼ cup raisins
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon onion powder or garlic powder
• ½ teaspoon ground turmeric or 1 teaspoon freshly grated turmeric
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground black pepper
• ⅛ teaspoon kosher salt

Vegetables & Chickpeas

• 2 tablespoons coconut oil or ghee
• 1 (15 ounce) can chickpeas, rinsed and patted dry
• 1 teaspoon garam masala or Indian curry powder
• 1 cup roasted root vegetables
• 1 teaspoon sugar or honey
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 2 tablespoons lemon juice
• 2 tablespoons low-fat plain yogurt or tahini
• Chopped fresh herbs, such as mint, parsley and/or cilantro, for garnish

Directions

1. To prepare rice: Combine water, rice, raisins, olive oil, onion powder (or garlic powder), turmeric, cinnamon, pepper and 1/8 teaspoon salt in a small saucepan. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the liquid is absorbed, 35 to 40 minutes. Remove from heat and let stand, covered, for 10 minutes.
2. Meanwhile, to prepare vegetables & chickpeas: Heat coconut oil (or ghee) in a medium skillet over medium heat. Add chickpeas and cook, stirring, until crispy, 3 to 5 minutes. Stir in garam masala (or curry powder) and cook until fragrant, about 1 minute. Add roasted root vegetables, sugar (or honey), salt and pepper; cook, stirring often, until heated through, 2 to 4 minutes. Stir in lemon juice.
3. Serve the vegetable mixture over the rice, topped with yogurt (or tahini). Garnish with herbs, if desired.

Mediterranean diet dinner recipes

Cilantro Lime Chicken

Sourced from Downshiftology

Ingredients

• 6 chicken thighs, bone-in and skin-on
• 3 tablespoons olive oil, divided
• 2 limes, zested and juiced
• 3 cloves garlic, minced
• 1 tablespoon honey
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup cilantro leaves, chopped

Instructions

1. Make the marinade. In a mixing bowl, whisk together two tablespoons of olive oil, lime juice and zest, cumin, chili powder, minced garlic, honey, salt, pepper, and chopped cilantro. You can also pulse in a food processor until it's combined.
2. Marinate the chicken. Combine the marinade and chicken thighs in a bowl or shallow dish. Marinate chicken for 30 minutes to an hour in the fridge. When the chicken is done marinating, take it out of the fridge and let it sit for 10 to 15 minutes at room temperature.
3. Sear the chicken. Preheat the oven to 425°F (220°C). Heat the remaining one tablespoon of olive oil in a large ovenproof skillet over medium-high heat. Sear the chicken for 5 to 6 minutes with the skin side down, until they're golden brown. Then, flip the chicken and sear the other side for 2 to 3 minutes. The chicken will not be fully cooked at this point.
4. Bake the chicken. Transfer the skillet to the oven and bake the chicken thighs for 15 to 20 minutes or until the internal temperature reaches 160°F (70°C).
5. Garnish and serve. Remove the chicken from the oven, let it rest for 5 minutes, and garnish with extra lime slices and cilantro leaves before serving.

Hearty Mushroom Ragu

Sourced from The Domestic Dietitian

Ingredients

• 2 tbsp extra virgin olive oil
• 1 shallot, finely diced
• 4 cloves garlic, minced
• 2 pounds Assorted Mushrooms, cleaned and sliced (we used a mix of shitake and white button mushrooms)
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 2 tbsp flour
• 1/2 cup dry white wine
• 2 cups vegetable broth
• salt and pepper to taste
• Optional Garnish – chopped Italian parsley and freshly grated parmesan cheese

Instructions

1. In a large pot, heat the olive oil over medium heat.
2. Once warm, add the diced shallot and sauté until soft and translucent, about 5 minutes.
3. Add the minced garlic and continuously stir until the garlic is fragrant and golden, about 30–45 seconds.
4. Add the mushrooms, rosemary and thyme and continue to sauté until the mushrooms begin to cook down and become soft.
5. Add the flour and continue to stir until all the flour has been absorbed by the mushrooms.
6. Turn the heat up a bit and add the wine, continue to cook until the wine has reduced by about half the amount.
7. Add the vegetable broth and season with salt and pepper if needed.
8. Continue to let the mushroom mixture simmer, stirring often, until the sauce thickens and the mushrooms continue to soften, about 15-20 minutes.
9. Remove from heat and serve with optional parsley and parmesan cheese if desired.

Mediterranean diet snack ideas

Thankfully, there are tons of simple snacks you can keep on hand that are in line with Mediterranean diet guidelines, including:

• Tomato, mozzarella, and basil skewers
• Hummus and veggies
• Fruit and cottage cheese
• Roasted nuts
• Salt and vinegar pumpkin seeds
• Sliced apples with cinnamon and almond butter
• Roasted chickpeas

We're here to help you through every step of your health journey

Whether you're getting started with the Mediterranean diet, you're trying to increase your daily activity levels, or you have another health goal, the team at Evidation is here to support you. When you download our free app, you'll be prompted to share the health data you're already tracking (like information from a wearable fitness device, data from the app you use to log your meals, etc.). We'll use the information you choose to share to find patterns and trends, and we'll provide you with personalized, content-based insights to help you make decisions that bring you closer to your goals. If you're ready to start moving forward, we're ready to support you. Click here to learn more about how Evidation works and get started today.

From popular If It Fits Your Macros (IIFYM) nutrition plans to fitness YouTubers touting the benefits of loading up on protein, high protein, low calorie foods are having a moment. Here, we'll explore what you need to know about the three main macronutrients —fat, protein, and carbs—the potential benefits of incorporating high protein, low calorie foods into your nutrition plan, and ideas for breakfast, lunch, dinner, snacks, and desserts that can help you hit your macro goals day in and day out.

What are macronutrients?

Macronutrients are nutrients the body needs in large amounts in order to function properly. The three main macronutrients are protein, carbohydrates, and fat. Protein works to support the maintenance and growth of muscles, tissues, enzymes, and more. Carbohydrates are the body's main source of energy, and fats are essential for the body's endocrine (hormone) system, brain health, and for helping you absorb certain nutrients. Each macronutrient is important to support the body's processes.

Benefits of a high protein, low calorie diet

For many people, a high protein, low calorie diet can increase feelings of fullness after meals, help to regulate blood sugar levels, support healthy and sustainable weight loss, and provide steady energy levels throughout the day.

Satiety

Many people enjoy eating a high protein, low calorie diet because it helps them feel satiated (full) on less food. This can be especially helpful if you're working toward a weight loss goal. Since protein takes longer to digest than carbohydrates, you're more likely to experience a feeling of fullness after a high-protein meal than you would after a lower-protein meal.

Blood sugar regulation

Eating more protein can help to stabilize your blood sugar levels. While this is especially important for people with insulin sensitivity and type 2 diabetes, stabilizing blood sugar levels can also help people without these issues experience fewer energy crashes throughout the day.

Weight loss

When you increase your protein levels, your body is better able to preserve lean muscle mass. This increases your resting metabolism, meaning you burn more calories even when you aren't active.

You may also find the increased sense of satiety you experience while eating more protein helps you stay away from foods that aren't conducive to your weight loss goals.

Research suggests that protein has a higher thermogenic effect than other macronutrients. This means that your body needs to use more calories to digest protein than it needs to digest other macronutrients. While research on the thermogenic effects of macronutrients is ongoing, adding more protein to your diet may give your digestive system a calorie-burning workout.

Increased energy levels

While it may seem counterintuitive, eating fewer calories while increasing protein can help to increase your energy levels. Protein supports energy production in the body while also offering hormone support that can help you enjoy a steady level of energy throughout the day. You may also find that your cravings for sugar and other simple carbohydrates diminish when you eat protein, making it easier for you to stick to your nutrition plan.

High protein low calorie meals to keep you feeling satisfied

Ready to dive into a high protein, low calorie lifestyle? We've got you. Check out our favorite suggestions for high protein, low calorie breakfasts, lunches, dinners, desserts, and snacks.

Please note that the calorie counts and protein grams listed here are an estimate, and may depend on the exact ingredients used.

High protein low calorie breakfasts

Greek yogurt parfait: Layer 3/4 c. non-fat Greek yogurt, 1/2 c. mixed berries, and 1 tsp. chia seeds for 20g of protein and 220 calories.

Egg white veggie omelet and toast: Mix and cook 4 egg whites, 1/2 c. spinach, 1/4 c. mushrooms, and a slice of whole grain light toast for a breakfast with 190 calories and 21g of protein.

High protein low calorie lunches

Tuna lettuce wraps: Mix a can of light tuna (drained) with a tablespoon of Greek yogurt and chopped celery, spoon into individual romaine lettuce leaves for a lunch that packs 30g of protein for just 240 calories.

Grilled chicken salad: Top a few cups of mixed greens with 4 oz grilled chicken breast, chopped cucumbers, and a tablespoon of vinaigrette dressing to enjoy 35g of protein at 320 calories.

High protein low calorie dinners

Salmon and veggies: Roast 4 oz of wild-caught salmon next to roasted broccoli and carrots sprayed with olive oil for a dinner with 34g of protein and 370 calories.

Egg roll in a bowl: Toss 4 oz lean ground cooked chicken with shredded cabbage (coleslaw bags are a delicious way to save time here), roasted garlic, freshly grated ginger, and soy sauce for a total of 310 calories and 32g of protein.

Snacks and desserts

One of the best things about eating a low calorie, high protein diet is the simplicity of snacking throughout the day. Try pairing a stick of low-fat string cheese with an apple for a total of 150 calories and 7g of protein, or enjoy two hard-boiled eggs for 140 calories and 12g of protein. If you enjoy the taste of protein bars, be sure to pick light or mini versions to keep it low calorie, and don't forget to log protein bars in your nutrition app to help you stay on track.

Need to satisfy a sweet tooth at the end of the day? We get it. Try blending 3/4 c. non-fat Greek yogurt with a teaspoon of cocoa powder and stevia to taste for a simple, delicious dessert that packs 18g of protein for 160 calories. We also love cheesecake whip—try blending 1/2 c cottage cheese, a scoop of your favorite vanilla protein powder, and a sprinkle of lemon juice until smooth for a decadent dessert with 22g of protein and 210 calories.

Ready to feel your best? We're here to help

At Evidation, our team is here to help you feel your best. Whether you're working to stick to a particular macronutrient ratio or are simply looking to improve your overall health-related behaviors, we've got you covered. The way it works is simple: When you download our free app, you'll be prompted to share the health information you're already tracking (for example, data from nutrition apps, your exercise data from your wearable fitness tracker, etc.). You're always in charge of your data, and you can choose what to share and whether you want to continue sharing. We'll use the information you choose to share with us to find connections and patterns. Based on your data, you'll get personalized, content-based insights to help you make decisions that move your health forward. Click here to learn more and get started with Evidation today.

Every time we sit down to eat, our bodies begin the process of changing food into nutrients we can use for energy, repair, and growth. Digestive enzymes are at the center of this process. Residing in the gut, digestive enzymes are vital proteins that work to support digestive health, provide your body with nutrients, and even support a healthy immune system. Here, we'll explore more about digestive enzymes, including how they function, why they're so important for your overall health, and whether it makes more sense to get your digestive enzymes from food or from supplements.

What are digestive enzymes?

Simply put, enzymes are proteins that facilitate chemical reactions. Digestive enzymes are proteins that help the digestive system break down food to give the body energy. These proteins are released at multiple places as food travels through the body. Made by the mouth, stomach, small intestine, and pancreas, digestive enzymes work to break down fats, carbohydrates, and proteins. While the body primarily makes its own digestive enzymes, some can be found in foods, like pineapple, papaya, and fermented foods (like kimchi and sauerkraut).

Most people's bodies make plenty of enzymes for healthy digestion. Certain conditions like cystic fibrosis, pancreatic cancer, gastrointestinal issues, and chronic pancreatitis can inhibit the body's ability to create digestive enzymes. People who have these health conditions may need to take digestive enzyme supplements to support healthy digestion. Many people find they respond well to over-the-counter digestive enzymes, while others require prescription digestive enzyme replacement therapy known as pancreatic enzyme replacement therapy, or PERT.

The body releases a number of digestive enzymes throughout the digestive process, including:

• Amylase: This enzyme is vital for digesting carbohydrates, as it breaks starches down to sugars.
• Maltase: This enzyme converts malt sugar into glucose, which can be used immediately or stored in the liver for use at another time.
• Lactase: If you're lactose intolerant, your body likely does not produce enough lactase. This enzyme breaks down lactose, a simple sugar found in milk.
• Lipase: This enzyme helps to break down fatty acids (like those found in fish).
• Proteases: This group of digestive enzymes works to break protein down into amino acids, and supports immune function, blood clotting, cell division, and more.
• Sucrase: This enzyme converts sucrose into fructose and glucose, which are easier for the body to absorb and use for quick energy.

How do digestive enzymes function?

When you eat, digestion begins immediately. As you chew, a digestive enzyme in saliva—amylase—begins to break starches in your food down into simple sugars, providing the body with a quick source of energy as your food continues to move through your digestive system.

After you swallow your food, protease enzymes in the stomach begin to break down protein. Food then moves into the small intestine, where it encounters digestive enzymes released by the pancreas, including lipase, amylase, and more protease. These enzymes work together to further break down carbohydrates, proteins, and fats. Lactase is also released in the small intestine. These nutrients are then absorbed into the bloodstream through the lining of the small intestine, where they're used as energy throughout the body.

Signs that you may have a digestive enzyme insufficiency

As we mentioned, certain health issues—especially issues that affect the pancreas—can make it harder for your body to make enough digestive enzymes to properly support the digestive process.

Signs of digestive enzyme insufficiency can include:

• Unexplained weight loss
• Oily bowel movements
• Constipation
• Unexplained, ongoing abdominal pain or cramping
• Bloating
• Diarrhea
• Persistent gas

If you notice that you have these symptoms continually, it's a good idea to talk with your doctor. While some of these symptoms could simply be signs you need to make some dietary changes, they could also be indicative of a serious health condition, like diverticulitis or pancreatic problems. Left untreated, digestive enzyme insufficiency can result in serious health problems, including malnutrition.

Supplements vs. food: what's the best choice?

There's little research to suggest the digestive enzymes contained in certain foods (like pineapples and avocados) do much to aid digestion. Instead of trying to load up on enzyme-rich foods, it's a better idea to cut processed foods from your diet and add in fiber-rich fruits and vegetables to support healthy digestion.

If you're experiencing symptoms of a digestive enzyme deficiency and believe you may need digestive enzyme supplementation, talk with your doctor. Some simple digestive enzyme issues (like lactose intolerance) are easily treated with over-the-counter digestive enzymes. Your doctor can help to guide you in the right direction if you need additional enzymes, or can recommend further testing to rule out serious digestive issues.

Are digestive enzymes and probiotics the same thing?

While both are important for digestion, digestive enzymes and probiotics are not the same thing. Digestive enzymes are proteins that facilitate chemical reactions that allow the body to get energy, while probiotics are live microorganisms that live in the gut and help to maintain a healthy balance of bacteria throughout the digestive system. You can (and should!) eat foods rich in probiotics (like yogurt and kefir) to support a healthy digestive system.

If you're ready to improve your health, we're here to help

Whether you're working to improve your digestive health, are trying to become more active, or simply want to enhance your overall wellness, Evidation is here to support you as you work toward your health goals. When you download our free app, you'll be asked if you'd like to share any of the health data you're already tracking with us (for example, data from your wearable fitness tracker, or from your nutrition tracking app). We'll use the data you choose to share to find patterns and trends, then share actionable, personalized, content-based insights to help you make the decisions that keep your health moving forward. We'd love to start supporting you today. Click here to download the Evidation app and get started.

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:

1. Heat the canola oil in a medium saucepan set over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
2. 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:

1. Season the chicken thighs with salt and pepper.
2. 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.
3. Place the chicken into the bottom of a large slow cooker.
4. Pour the barbecue sauce over the chicken and turn to coat.
5. Set the slow cooker to LOW and cook until the chicken is tender, about 4 hours.
6. 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:

1. In a medium bowl, whisk together the Kefir, cider vinegar, honey, Dijon mustard, salt and pepper.
2. In a large bowl, toss together the green and purple cabbage, shredded carrot and cilantro. 
3. 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.

We're here to help you take your wellness to the next level.

At Evidation, our team is here to help you take steps toward becoming your happiest, healthiest self. When you download our app, you'll be prompted to share the health data you're already tracking (you're in full control of your data and can choose to stop sharing your information with us at any time). We'll use the health data you choose to share to find patterns and connections, and then we'll offer you personalized, content-based insights to help inform your health decisions. Bonus: we'll reward you along the way for the steps you take toward improving your health. Click here to download Evidation today and get started.

Digestive issues, food sensitivities, and brain fog can all make it tough for you to get through your day. For some people, these symptoms can be caused by leaky gut syndrome. Normally, your intestines serve as a barrier that only allows select nutrients to enter the bloodstream. When leaky gut syndrome develops, unwanted substances can pass through this barrier, leading to a variety of chronic health issues. Thankfully, there are steps you can take to heal gut health issues.

Here, we'll explore more about leaky gut, why it's so important to pay attention to gut health, and foods and recipes that can help restore your gut's ability to serve as an effective barrier between your digestive system and your bloodstream.

What is leaky gut?

Also known as increased intestinal permeability, leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to enter into the bloodstream. A healthy intestinal system works as a selectively permeable barrier, allowing certain materials to pass through to the bloodstream while blocking harmful substances.

When the intestinal barrier is compromised, harmful materials can make it through the intestinal walls to the bloodstream, triggering a body-wide immune system response that can lead to inflammation and other issues related to a variety of health conditions.

Symptoms of leaky gut syndrome can differ from person to person and may include:

• Digestive issues like bloating, gas, diarrhea, and constipation
• Food sensitivities, including an increased sensitivity to gluten, dairy, soy, and other common food allergens
• Fatigue and brain fog
• Inflammation
• Joint pain
• Skin conditions including eczema and acne
• Autoimmune disorders like Hashimoto's thyroiditis or rheumatoid arthritis

An important note: While medical professionals agree that increased intestinal permeability is real, the term "leaky gut" is not yet a recognized diagnosis. If you're experiencing symptoms of leaky gut syndrome, it's a good idea to talk with your healthcare professional to rule out underlying issues.

What causes leaky gut?

The lining of your intestines is made up of a layer of cells that are tightly connected. This layer is responsible for helping nutrients and other helpful materials pass through to your bloodstream, while retaining and eventually getting rid of harmful materials. Sometimes, certain issues cause this barrier to become less effective. Chronic stress, alcohol consumption, certain infections, excessive use of certain medications, and a diet that relies heavily on processed foods and refined sugar can weaken the connections between the cells that make up the intestinal lining, causing leaky gut symptoms.

Why fixing leaky gut matters

Leaky gut syndrome can have a serious impact on overall health and well-being. If you think you may be suffering from a leaky gut, adding foods that support gut health to your nutrition plan can help you get back to feeling your best.

Some of the benefits of healing leaky gut syndrome can include:

• Better digestion: The wide range of digestive issues associated with leaky gut syndrome can make it hard to get the energy, nutrients, and minerals you need from food. Restoring gut health can help to alleviate symptoms like constipation, diarrhea, heartburn, acid reflux, bloating, and gas.
• Enhanced mental health: Researchers are still working to understand the connection between gut health and mental health. A compromised gut can inhibit your body's ability to produce serotonin, which may lead to a number of mental health issues like mood swings, anxiety, and depression. Taking steps to heal leaky gut syndrome may help to alleviate these issues.
• Strengthened immune system: Much of the body's immune system resides in the gut, and a healthy digestive system is key for fighting off viruses and bacteria. Healing leaky gut syndrome supports a healthy immune system and can help your body fight acute, chronic, and autoimmune conditions.
• Reduced inflammation: When toxins and bacteria enter the bloodstream through the intestinal wall, the body tries to protect itself by creating an inflammatory response. Over time, chronic inflammation can lead to cardiovascular disease, arthritis, and other serious health conditions. Healing leaky gut can reduce inflammation and help alleviate and/or heal related long-term health conditions.

Foods that can help heal leaky gut

Healing leaky gut requires a multifaceted approach. As you work to heal your gut, it's important to eat foods that reduce inflammation throughout the body, restore beneficial bacteria to the gut, and repair intestinal tissue.

Foods that can help to support the leaky gut healing process include:

• Bone broth: Whether you choose to make bone broth at home or buy a shelf-stable version at the grocery store, this gut-healing powerhouse is loaded with collagen, gelatin, and amino acids that can help repair your digestive lining while also reducing inflammation throughout the body.
• Fermented foods: Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi can all add helpful bacteria to the gut to restore your microbiome and aid in the healing process.
• Fiber-rich foods: Fiber works as a prebiotic, feeding the good bacteria in your gut. While fiber supplements can be helpful if you struggle to get enough fiber, it's best to hit your daily fiber goals using whole foods. Adding a variety of fruits, vegetables, legumes, and seeds to your diet can help.
• Omega-3 fatty acids: Found in fish, flaxseeds, and chia seeds, omega-3 fatty acids can help to support healing in your digestive system.
• Coconut oil: Medium-chain triglycerides are abundant in coconut oil, making this plant-based fat a smart choice to help your body fight harmful bacteria and restore a healthy gut microbiome.
• Ginger and turmeric: Both spices are powerful anti-inflammatories that can reduce inflammation in the gut and promote healing.

Leaky gut recipes

Healing leaky gut syndrome can be a delicious adventure that pushes you to try new foods that help you feel your best. These are some of our favorite recipes that help support digestive health.

Ginger-carrot soup with bone broth and turmeric

Sourced from Dr. Michael Ruscio, DC

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic
• 3 tbsp grated fresh ginger
• 1 tbsp turmeric powder
• 4 cups chicken bone broth
• 4 cups carrots, peeled and chopped
• 1 can coconut milk
• Sea salt and pepper, to taste

Instructions

1. Heat coconut oil in a large Dutch oven. Add chopped onion, fresh ginger, turmeric, and garlic. Sauté until soft.
2. Add bone broth and chopped carrots. Bring to a boil, turn down to a simmer and cook until carrots are very soft.
3. Turn off heat and add coconut milk. Blend with an immersion blender or cool and process in batches in a regular blender.
4. Add sea salt and pepper to taste.

Gut-Healing Smoothie

Sourced from Dr. Josh Axe, DC, DNM, CN

Ingredients

• 2 cups full-fat coconut milk or almond milk
• 2 cups kale
• 2 cups spinach
• 1/2 avocado
• 2 frozen bananas, cut into chunks
• 1 teaspoon freshly grated ginger
• 1/2 tablespoon chia or flax seeds
• 1/2 tablespoon bee pollen
• 1 tablespoon hemp hearts
• 1 tablespoon raw honey or Manuka honey
• 2 tablespoons collagen protein or whey protein

Instructions

1. Place all ingredients in a blender, and blend on high until smooth (about 2–3 minutes).
2. Serve over ice.

Baked Sweet Potato Chips

Sourced from Beyer Functional Wellness

Ingredients

• 1 1/2 pounds sweet potatoes
• 1/3 cup olive oil
• Salt

Instructions

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Sweet potato chips go from perfect to burned very quickly. Start watching each batch at the 20-minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool.

Healthy Chicken Cauliflower Fried Rice

Sourced from Beyer Functional Wellness

Ingredients

• 2 tablespoons avocado oil divided
• 2 chicken breasts boneless and skinless; cut into bite-sized pieces
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• Salt and black pepper to taste
• 1 onion, yellow or white, diced
• 2 carrots diced; three small or two medium
• 3-4 garlic cloves chopped
• 4 cups cauliflower rice frozen
• 2 tablespoons coconut aminos
• 2-3 green onions sliced
• 2 teaspoons sesame seeds

Instructions

Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3–4 minutes more, or until cooked through and golden. Remove chicken from skillet and set aside.

To the same skillet, add the remaining oil. Sauté the onion and carrots until they begin to soften. Stir in the garlic and cauliflower rice.

Cook, stirring frequently, until the cauliflower rice is tender, around 5–7 minutes.

Return the cooked chicken to the skillet and stir with the cauliflower rice.

Top with green onions and sesame seeds.

Take your health to the next level with Evidation

We're here to help you feel your best, no matter where you're at in your health journey. When you download our app, you'll be prompted to share the health data that you're already tracking with us. Your data is fully protected at all times, and you can choose to stop sharing with Evidation at any time. We'll use the data you choose to share to find patterns and connections. We'll use this information to offer you personalized, content-based insights that help you navigate the path to becoming your healthiest self. We can't wait to start supporting you. Click here to learn more about how Evidation works and download our free app today.