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.

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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.

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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.

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If social media has you worried that you may be carrying parasites in your digestive system that are harming your health, you aren't alone. The good news: unless you've participated in high-risk activities or recently traveled to areas known for high rates of parasitic infection, you're likely in the clear. Medical professionals agree that social media parasite cleanses are generally a money grab that aren't likely to positively affect your health.

Despite what your favorite influencer might be saying on their platform, natural parasite cleanse kits are a popular—and expensive—social media fad that most people don't need. Here, we'll take a look at what parasite cleanses typically consist of, why parasite cleanses on social media are typically scams, how adopting a whole foods diet can help support a healthy digestive system better than any bottle of supplements you'll order off of social media, and actual signs that you may be dealing with a parasitic infection and need to reach out to your doctor immediately.

What are parasites?

Parasites are organisms that reside in or on the body, utilizing the body's food sources as their own. Typically, parasite cleanses claim to rid the body of internal parasites that reside in the digestive tract. Common parasites that infect humans include tapeworms, flukes, pinworms, hookworms, whipworms, and ascariasis.

What is a parasite cleanse?

Usually, parasite cleanses sold online include dietary supplements that manufacturers claim have the ability to rid the body of parasites. The supplements included in parasite cleanse kits are typically made of naturally-occurring herbs and oils.

Herbs included in parasite cleanse kits may include:

• Anise
• Rosemary
• Cumin
• Barberry
• Berberine
• Black walnut
• Goldenseal
• Mint
• Clove oil

There is currently no research that supports the effectiveness of over-the-counter parasite cleanse supplements and kits. Since the Food and Drug Administration doesn't regulate herbs and supplements, there isn't research on the safety of parasite cleanses.

If you decide that you're going to try a parasite cleanse, it's important to talk with your healthcare provider, especially if you're taking prescription medications, as the herbs and supplements in a parasite cleanse may interfere with your body's ability to absorb your medication.

Parasite cleanses and social media: What's the hype?

On social media, many influencers claim that parasite cleanse kits have helped them lose weight, increase their energy levels, improve their digestion, and help them get better sleep—all by simply taking a pill.

Like many fads on social media, the promises provided by parasite cleanse companies are simply too good to be true. The vast majority of people simply don’t have parasites, according to Dr. Peter Mannon, a gastroenterologist at Nebraska Medicine. "It's unlikely that the average person is walking around with active parasites in their gut. I would question the usefulness of these parasite cleanses," says Dr. Mannon.

A look inside parasite cleanse scams

Some parasite cleanses don't harm anything other than your wallet. You may find that you feel better after a few days, but that's likely due to following the whole-foods diet recommended with many parasite cleanse programs, rather than the effect of the supplements themselves. Many parasite cleanse kits encourage customers to follow a strict diet in order to "starve" parasites. Tips may include avoiding pork, gluten, and dairy. While this isn't likely to cause digestive issues, it's also not likely to make any difference to your health.

Some parasite cleanses, however, come with troublesome side effects that can be uncomfortable at best—and dangerous at worst.

Side effects that may occur during a parasite cleanse include:

• Electrolyte imbalances
• Dehydration
• Kidney problems
• Diarrhea
• Malnutrition
• Supplement-induced liver disease

In many cases, parasite cleanse companies state that side effects are an indication that the cleanse is working, but this is almost never the case. According to Dr. Monalisa M. Tailor, an internal medicine physician with Norton Community Medical Associates, the negative gastrointestinal effects that come as the result of a parasite cleanse can do more harm than good.

"This is perhaps one of the more dangerous trends right now. These so-called 'parasite detoxes' can flux out the good bacteria in your gut, which can cause other issues," says Dr. Tailor.

Can foods kill parasites?

It's possible for some parasitic infections to clear up on their own, and eating a whole food diet can help support your body's ability to get rid of parasites. That being said, it's important to see a doctor if you think you may have contracted a parasitic infection. Your doctor can help you determine the natural strategies that will work best to support your health while also providing you with prescription medications developed to target the specific type of parasite you've contracted.

Natural strategies to promote gut health

Protecting your gut health is a smart idea for both your mental and physical health. While it's not likely that you need to protect your body against a parasitic infection, bolstering your gut health can have a wide variety of benefits, including improved digestion, a stronger immune system, reduced inflammation throughout the body, and more.

Try these tips to improve your gut health:

• Add fiber to your diet. Enjoying high-fiber foods like strawberries, raspberries, beans, and oatmeal helps to support the health of good bacteria in your gut, which can promote healthy digestion and keep you regular.
• Get plenty of sleep. When you're well rested, it's easier to make dietary choices that positively affect gut health.
• Enjoy healthy exercise. Research shows that participating in 2.5 to 4 hours of moderate to high-intensity exercise each week has a positive impact on gut bacteria.
• Include probiotics in your diet. Foods rich in probiotics can improve your digestive health. Try adding yogurt, sauerkraut, kefir, kimchi, miso, and buttermilk to your diet to give your gut the live, active cultures it needs to thrive.

When to talk to your doctor about a potential parasite problem

If you've recently traveled to an area known for parasites, and you're experiencing symptoms of a parasitic infection, it's important to reach out to your primary care provider right away for treatment. Left untreated, parasitic infections can become life-threatening (especially for babies, children, elderly people, and those with weakened immune systems).

Common symptoms of parasitic infections include:

• Diarrhea
• Stomach pain
• Nausea and/or vomiting
• Bloating
• Unexplained weight loss or increased appetite
• Fever
• Swollen lymph nodes
• Body aches and pains
• Excessive gas and gas pains
• Weakness and fatigue
• Skin abnormalities, including a rash, bumps, and/or itchy areas
• Passing visible worms in the stool

As we mentioned, traveling to certain areas can increase the likelihood of developing a parasite. If you've recently traveled to Asia, Latin America, sub-Saharan Africa, the Caribbean, Appalachia, or the Southeastern U.S., you're at a higher risk of developing a parasitic infection.

You're more likely to get a parasite if you live or spend time in areas where you're in close contact with livestock, live with many people in an area with limited space, have inadequate public sanitation facilities, don't have access to clean water, or walk barefoot in high-risk areas. Parasites are often contracted through insect bites, drinking contaminated water, touching highly contaminated surfaces, and eating undercooked or contaminated food.

In the event that you’ve developed a parasitic infection, it's vital to get medical treatment from a licensed healthcare professional—not from a company selling cleanses on social media.

Learn more about supporting your nutrition goals with Evidation

It can be tough to sort through all the noise on the internet and social media when you're looking for ways to become your healthiest self. At Evidation, we get it, and we're here to help.

When you download our free app, we'll give you the opportunity to integrate the apps you're already using to track your health data with Evidation (your privacy is our top priority, and you can stop sharing your data at any time). We'll use the information you share to find patterns and develop personalized, content-based insights that can provide you with the information you need to support the formation of healthy habits.

If you're ready to get started, we're ready to support you. Click here to learn more about how the Evidation app works and download today.

Over the past decade, the term gut health has taken the health and fitness world by storm. The term gut refers to the long, tube-like structure of your digestive system that includes the stomach, small intestine, and large intestine. Other, smaller organs—such as the esophagus, liver, pancreas, and gallbladder—are also considered to be part of the gut.

Here, we'll take a look at why gut health is so important, the effectiveness of popular supplements and other products marketed to support gut health, foods that can support and heal gut health, and how Evidation can provide you with the support you need as you work to improve your overall health.

Why is gut health important?

Some healthcare providers are beginning to view the gut as the body's "second brain," and are working to understand the links between gut health and other parts of the body. The gut plays a vital role in many aspects of overall well-being, including digestion, nutrient absorption, immune function, mental health, and more. The gut microbiome—the collection of bacteria, fungi, viruses, and other microbes—requires balance in order to promote good health, and an imbalance in the microbiome can leave you more susceptible to a wide range of health conditions.

Some of the reasons why gut health is so important include:

• Digestive function: Your gut works to break down food and absorb nutrients. When the gut is not healthy, this process can be disrupted, making it harder for your body to get essential vitamins and minerals to support other bodily processes.
• Immune system: 70% of the body's immune tissue resides in the gut. The body's ability to fight off infection can be positively or negatively affected by gut health. When the gut is unhealthy, it may be easier for pathogens, bacteria, and viruses to cause illness in the body.
• Mental health: Commonly referred to as the gut-brain axis, there's a strong connection between the gut and the brain. When the gut microbiome is not balanced, negative mental health symptoms like mood issues, higher levels of stress, anxiety, and depression can all become more likely.
• Disease prevention: Many diseases—including autoimmune conditions, cardiovascular diseases, diabetes, and some types of cancer—are linked to inflammation. While there are many factors that contribute to the development of these diseases, a balanced, healthy gut may help to prevent some of these conditions.
• Weight management: The balance of bacteria in your gut plays a role in how your body processes and breaks down food, stores fat, and regulates your hunger hormones. An imbalance in gut bacteria may be linked to obesity and other metabolic conditions.
• Skin health: Many skin conditions, including acne, rosacea, psoriasis, and eczema have been linked to an imbalance in gut bacteria.

Popular gut health products—Are they effective?

Gut health supplements—particularly, prebiotics and probiotics—may have a positive effect on your gut health. While the benefits of these products have not been definitively proven, you may find that adding gut health supplements to your diet helps to support healthy digestion or other areas of your overall well-being.

Generally, gut health supplements fall into two categories: prebiotics and probiotics. Prebiotics are foods (or supplements made from foods) that act as food for the naturally-occurring microflora in the gut. Probiotics are foods or supplements that contain live microorganisms intended to increase the amount of good bacteria that already exists in the gut.

Creating a diet that supports gut health

While supplements can be helpful to your health, it's better to get the pre- and probiotics that you need from whole food sources.

Foods high in prebiotics include:

• Whole grains
• Bananas
• Greens
• Onions
• Garlic
• Soybeans
• Artichokes

Foods high in probiotics include:

• Yogurt
• Sauerkraut
• Miso
• Kombucha
• Pickles
• Kefir
• Kimchi

Gut-healing foods

If you or your healthcare provider believe you may be having an issue with gut health, you may be interested in following a diet that supports digestive health. Some healthcare providers believe there may be a phenomenon known as leaky gut syndrome, in which the walls of the intestines become more permeable than normal, allowing undigested food particles and bacteria to leak through the intestinal wall, eventually hitting the bloodstream. Leaky gut syndrome has yet to be proven by research, but some care providers believe that it may contribute to symptoms including food sensitivities, inflammation, and autoimmune diseases.

Foods that can help to heal gut issues, potentially including leaky gut syndrome, include:

• Bone broth to provide the collagen necessary for the gut lining to heal
• Fermented foods rich in probiotics (like yogurt and kefir)
• Leafy greens, ginger, and turmeric to reduce inflammation

Avoiding certain foods may also be a part of the gut healing process, depending on your needs. Many healthcare providers recommend that people working to heal potential leaky gut syndrome stay away from processed foods, refined sugars, and gluten.

If you think you may be having gut health issues, it's important to talk with your doctor before making major changes to your diet.

Support your well-being, one healthy decision at a time

When you're working to become your healthiest self, it's important to have the right team in your corner. At Evidation, we're here to provide you with the support you need to feel your best. Here's how it works: When you download our free app, we'll ask you to choose the health data you're already tracking that you're comfortable sharing with us. Your privacy is our top priority, and you can choose to stop sharing your data with us at any time. We'll use the data you share to find trends, identify patterns and opportunities for growth, and provide you with personalized, content-based insights that you can use to drive your health forward. We're excited to start supporting you. Click here to learn more about our app and get started with Evidation today.

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

What is glyphosate?

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

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

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

How does glyphosate get into food?

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

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

Glyphosate and your health

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tracking fat loss

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

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

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

Benefits of fat loss

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

How your metabolism can affect fat loss

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

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

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

Holistic methods for fat loss

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

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

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

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

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

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

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

Benefits of cutting down on salt

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

Foods that are surprisingly high in salt can include:

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

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

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

Benefits of a low sugar diet

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

Foods that are surprisingly high in sugar can include:

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

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

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

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

Try these salt and sugar seasoning alternatives

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

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

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

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

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

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

Main dishes:

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

Desserts:

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

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

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

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