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In the quest for weight loss and improved nutrition, meal replacement shakes have gained popularity as a convenient and effective option. These shakes offer a quick and easy way to consume essential nutrients while managing calorie intake.

In this article, we will explore the benefits and different variations of meal replacement shakes, including those designed specifically for weight loss, as well as meal replacement drinks and smoothies.

When it comes to shedding excess pounds, meal replacement shakes can be a valuable tool. These shakes are typically low in calories while providing a balanced mix of macronutrients, including proteins, carbohydrates, and fats.

By substituting one or two meals with a shake, individuals can reduce their overall calorie intake, leading to weight loss over time.

Meal replacement shakes for weight loss often include added ingredients that promote satiety and control hunger. Fiber and protein are commonly incorporated into these shakes to help keep you feeling full and satisfied throughout the day. Moreover, they are often fortified with essential vitamins and minerals to ensure that you still receive adequate nutrition despite consuming fewer calories.

In addition to shakes, meal replacement drinks offer another convenient option for individuals seeking a quick and nutritious meal on the go. These drinks are typically pre-packaged and ready to consume, making them ideal for busy individuals or those lacking time for meal preparation.

Meal replacement drinks come in a variety of flavors and formulations, catering to different dietary preferences and requirements. Some are dairy-based, while others are plant-based, providing options for individuals with lactose intolerance or those following a vegan lifestyle. These drinks offer a balanced combination of proteins, carbohydrates, and fats, providing a satisfying meal replacement option in liquid form.

For those who prefer a refreshing and fruity option, meal replacement smoothies are an excellent choice. These blends combine fruits, vegetables, proteins, and healthy fats to create a nutritionally dense meal replacement option.

By incorporating ingredients such as spinach, berries, almond milk, and protein powder, or even coffee for a quick energy boost, individuals can enjoy a delicious smoothie after a workout while benefiting from its nutritional value.

Meal replacement smoothies offer versatility, allowing individuals to customize their blends based on personal preferences and dietary needs. They can be an excellent choice for individuals looking to increase their intake of fruits and vegetables while still enjoying a convenient and satisfying meal.

Meal replacement shakes, drinks, and smoothies provide individuals with a convenient and effective way to manage their calorie intake, promote weight loss, and improve overall nutrition.

Whether you opt for a shake, drink, or smoothie, these meal replacements offer a balanced mix of macronutrients and essential vitamins and minerals. They can be particularly beneficial for those with busy lifestyles or individuals seeking an alternative to traditional meals.

As with any dietary change, it is important to consult with a healthcare professional or registered dietitian before incorporating meal replacement shakes into your routine, especially if you have any underlying health conditions or specific dietary needs.

Remember, meal replacement shakes should not be considered as a long-term solution. They are best used as a temporary aid in achieving weight loss goals or as a convenient option during busy periods. Combined with a balanced diet and regular exercise, meal replacement drinks can play a valuable role in achieving and maintaining a healthy weight and lifestyle.

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The Power of Meal Replacement Shakes: A Path to Weight Loss Success - Sportskeeda

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Bowel cancer also known as colorectal cancer affects large bowel which is made up of colon and rectum. Lifestyle factors can play a big role in development of bowel cancer. Obese or overweight people or those who indulge in unhealthy lifestyle habits like consuming alcohol, smoking tobacco, and eating high-calorie food are at an increased risk of this cancer. Studies suggest that one can cut risk of bowel cancer by keeping a healthy weight, doing exercise, eating healthy and avoiding alcohol and tobacco. Recognising early signs of bowel cancer can help improve survival rate. (Also read: Obesity increases the risk of colorectal cancer: Study)

Bowel cancer is a type of cancer that occurs owing to the abnormal growth of cells in the lining of the large bowel (colon) and rectum. It is also termed colorectal cancer.

"It strikes the large bowel which is made up of colon and rectum. This cancer may affect people at any age. Early detection is the key to the prevention and effective treatment. Therefore, bowel cancer screenings are advised by early 40s for every individual," Dr Balkishan Gupta, Director, Minimal Invasive GI and Colorectal Surgeon, Marengo Asia Hospitals Faridabad told HT Digital.

Dr Gupta says one needs to pay attention to changes in bowel habits or abdominal cramping, unexplained weight loss and fatigue as all these symptoms can indicate trouble.

"If you experience symptoms like blood in your poo, changes in bowel habit (diarrhoea, constipation or the feeling of incomplete emptying), changes in your bowel movement (like thin bowel stools), bloating, abdominal pain or cramping, anal or rectal pain, unexplained weight loss, extreme fatigue for no reason, a lump in the anus or rectum, blood in the urine or passing urine frequently or during the night, change in urine colour (dark, rusty or brown), you should seek medical advice immediately. If these symptoms are left unnoticed, they may get worse," says Dr Gupta.

Dr Gupta says the following people are more at risk of colorectal cancer than others:

- People with a family history of bowel cancer, an inherited bowel condition like familial adenomatous polyposis, or hereditary non-polyposis colorectal cancer, also called Lynch syndrome are more susceptible to develop bowel cancer.

- People with long-term inflammatory bowel diseases like Crohns or ulcerative colitis or who have a history of non-cancerous growths (polyps or adenomas) are more likely to get affected by this life-threatening condition.

- Factors such as obesity, smoking, a low fibre diet and/or high in processed and red meats and heavy alcohol use may raise the risk of higher rates of bowel cancer.

"To diagnose this disease, the patients may be advised to undergo physical examination, blood tests, Immunochemical faecal occult blood test (iFOBT), Colonoscopy, Flexible sigmoidoscopy, MRI, ST Scan and PET Scan," says Dr Gupta.

To minimize the risk of bowel cancer, it is advisable to have a balanced diet with plenty of fresh fruit and vegetables. Avoid or limit intake of red meat, refrain from eating processed meats, say no to smoking or excess alcohol consumption, do regular exercise and maintain a healthy body weight.

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Early bowel cancer signs and symptoms that should not be ignored - Hindustan Times

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The future of Google Search is AI. But not in the way you think. The company synonymous with web search isnt all in on chatbots (even though its building one, called Bard), and its not redesigning its homepage to look more like a ChatGPT-style messaging system. Instead, Google is putting AI front and center in the most valuable real estate on the internet: its existing search results.

To demonstrate, Liz Reid, Googles VP of Search, flips open her laptop and starts typing into the Google search box. Why is sourdough bread still so popular? she writes and hits enter. Googles normal search results load almost immediately. Above them, a rectangular orange section pulses and glows and shows the phrase Generative AI is experimental. A few seconds later, the glowing is replaced by an AI-generated summary: a few paragraphs detailing how good sourdough tastes, the upsides of its prebiotic abilities, and more. To the right, there are three links to sites with information that Reid says corroborates whats in the summary.

Google calls this the AI snapshot. All of it is by Googles large language models, all of it sourced from the open web. Reid then mouses up to the top right of the box and clicks an icon Googles designers call the bear claw, which looks like a hamburger menu with a vertical line to the left. The bear claw opens a new view: the AI snapshot is now split sentence by sentence, with links underneath to the sources of the information for that specific sentence. This, Reid points out again, is corroboration. And she says its key to the way Googles AI implementation is different. We want [the LLM], when it says something, to tell us as part of its goal: what are some sources to read more about that?

A few seconds later, Reid clicks back and starts another search. This time, she searches for the best Bluetooth speakers for the beach. Again, standard search results appear almost immediately, and again, AI results are generated a few seconds later. This time, theres a short summary at the top detailing what you should care about in such a speaker: battery life, water resistance, sound quality. Links to three buying guides sit off to the right, and below are shopping links for a half-dozen good options, each with an AI-generated summary next to it. I ask Reid to follow up with the phrase under $100, and she does so. The snapshot regenerates with new summaries and new picks.

These AI snapshots will appear at the top of Search and pull information from all over the web. Image: Google

This is the new look of Googles search results page. Its AI-first, its colorful, and its nothing like youre used to. Its powered by some of Googles most advanced LLM work to date, including a new general-purpose model called PaLM 2 and the Multitask Unified Model (MUM) that Google uses to understand multiple types of media. In the demos I saw, its often extremely impressive. And it changes the way youll experience search, especially on mobile, where that AI snapshot often eats up the entire first page of your results.

There are some caveats: to get access to these AI snapshots, youll have to opt in to a new feature called Search Generative Experience (SGE for short), part of an also-new feature called Search Labs. Not all searches will spark an AI answer the AI only appears when Googles algorithms think its more useful than standard results, and sensitive subjects like health and finances are currently set to avoid AI interference altogether. But in my brief demos and testing, it showed up whether I searched for chocolate chip cookies, Adele, nearby coffee shops, or the best movies of 2022. AI may not be killing the 10 blue links, but its definitely pushing them down the page.

SGE, Google executives tell me over and over, is an experiment. But theyre also clear that they see it as a foundational long-term change to the way people search. AI adds another layer of input, helping you ask better and richer questions. And it adds another layer of output, designed to both answer your questions and guide you to new ones.

An opt-in box at the top of search results might sound like a small move from Google compared to Microsofts AI-first Bing redesign or the total newness of ChatGPT. But SGE amounts to the first step in a complete rethinking of how billions of people find information online and how Google makes money. As pixels on the internet go, these are as consequential as it gets.

The AI snapshots borrow colors from the content they discover and change depending on what you search. Image: Google

Asked and answered

Google feels pretty good about the state of its search results. Were long past the 10 blue links era of 25 years ago when you Googled by typing in a box and getting links in return. Now, you can search by asking questions aloud or snapping a picture of the world, and you might get back everything from images and podcasts to TikToks.

Many searches are already well served by these results. If youre going to Google and searching Facebook to land on facebook.com or youre looking for the height of the Empire State Building, youre already good to go.

But theres a set of queries for which Google has never quite worked, which is where the company is hoping AI can come in. Queries like Where should I go in Paris next week? or Whats the best restaurant in Tokyo? These are hard questions to answer because theyre not actually one question. Whats your budget? What days are all the museums open in Paris? How long are you willing to wait? Do you have kids with you? On and on and on.

Theres a set of queries for which Google has never quite worked, which is where the company is hoping AI can come in

The bottleneck turns out to be what I call the orchestration of structure, says Prabhakar Raghavan, the SVP at Google who oversees Search. Much of that data exists somewhere on the internet or even within Google museums post hours on Google Maps, people leave reviews about wait times at restaurants but putting it all together into something like a coherent answer is really hard. People want to say, plan me a seven-day vacation, Raghavan says, and they believe if the language model outputs, it should be right.

One way to think about these is simply as questions with no right answer. A huge percentage of people who come to Google arent looking for a piece of information that exists somewhere. Theyre looking for ideas, looking to explore. And since theres also likely no page on the internet titled Best vacation in Paris for a family with two kids, one of whom has peanut allergies and the other of whom loves soccer, and you definitely want to go to the Louvre on the quietest possible day of the week, the links and podcasts and TikToks wont be much help.

Because theyre trained on a huge corpus of data from all over the internet, large language models can help answer those questions by essentially running lots of disparate searches at once and then combining that information into a few sentences and a few links. Lots of times you have to take a single question and break it into 15 questions to get useful information from search, Reid says. Can you just ask one? How do we change how the information is organized?

Thats the idea, but Raghavan and Reid are both quick to point out that SGE still cant do these completely creative acts very well. Right now, its going to be much more handy for synthesizing all the search data behind questions like what speaker should I buy to take into the pool. Itll do well with what were the best movies of 2022, too, because it has some objective Rotten Tomatoes-style data to pull from along with the internets many rankings and blog posts on the subject. AI appears to make Google a better information-retrieval machine, even if its not quite ready to be your travel agent.

One thing that didnt show up in most SGE demos? Ads. Google is still experimenting with how to put ads into the AI snapshots, though rest assured, theyre coming.Googles going to need to monetize the heck out of AI for any of this to stick.

Right now, AI hasnt really changed how Google ads work. But it will. Image: Google

The Google Bot

At one point in our demo, I asked Reid to search only the word Adele. The AI snapshot contained more or less what youd expect some information about her past, her accolades as a singer, a note about her recent weight loss and then threw in that her live performances are even better than her recorded albums. Googles AI has opinions! Reid quickly clicked the bear claw and sourced that sentence to a music blog but also acknowledged that this was something of a system failure.

Googles search AI is not supposed to have opinions. Its not supposed to use the word I when it answers questions. Unlike Bings multiple-personality chaos or ChatGPTs chipper helper or even Bards whole droll middle school teacher vibe, Googles search AI is not trying to seem human or affable. Its actually trying very hard to not be those things. You want the librarian to really understand you, Reid says. But most of the time, when you go to the library, your goal is for them to help you with something, not to be your friend. Thats the vibe Google is going for.

The reason for this goes beyond just that strange itchy feeling you get talking to a chatbot for too long. And it doesnt seem like Google is just trying to avoid super horny AI responses, either. Its more a recognition of the moment were in: large language models are suddenly everywhere, theyre far more useful than most people would have guessed, and yet they have a worrying tendency to be confidently wrong about just about everything. When that confidence comes in perfectly formed paragraphs that sound good and make sense, people are going to believe the wrong stuff.

A few executives I spoke to mentioned a tension in AI between factual and fluid. You can build a system that is factual, which is to say it offers you lots of good and grounded information. Or you can build a system that is fluid, feeling totally seamless and human. Maybe someday youll be able to have both. But right now, the two are at odds, and Google is trying hard to lean in the direction of factual. The way the company sees it, its better to be right than interesting.

Google projects a lot of confidence in its ability to be factually strong, but recent history seems to suggest otherwise

Google projects a lot of confidence in its ability to be factually strong, but recent history seems to suggest otherwise. Not only is Bard less wacky and fun than ChatGPT or Bing, but its also often less correct it makes basic mistakes in math, information retrieval, and more. The PaLM 2 model should improve some of that, but Google certainly hasnt solved the AI lies problem by a long shot.

Theres also the question of when AI should appear at all. Sometimes its obvious: the snapshots shouldnt appear if you ask sensitive medical questions, Reid says, or if youre looking to do something illegal or harmful. But theres a wide swath of searches where AI may or may not be useful. If I search Adele, some basic summary information at the top helps; if I search Adele music videos, Im much more likely to just want the YouTube videos in the results.

Google can afford to be cautious here, Reid says, because the fail state is just Google search. So whenever the snapshot shouldnt appear, or whenever the models confidence score is low enough that it might not be more useful than the top few results, its easy to just not do anything.

Bold and responsible

Compared to the splashy launch of the new Bing or the breakneck developmental pace of ChatGPT, SGE feels awfully conservative. Its an opt-in, personality-free tool that collates and summarizes your search results. For Google, suddenly in an existential crisis over the fact that AI is changing the way people interact with technology, is that enough?

A couple of executives used the same phrase to describe the companys approach: bold and responsible. Google knows it has to move fast not only are chatbots booming in popularity, but TikTok and other platforms are stealing some of the more exploratory search out from under Google. But it also has to avoid making mistakes, giving people bad information, or creating new problems for users. To do that would be a PR disaster for Google, it would be yet more reason for people to try new products, and it would potentially destroy the business that made Google a trillion-dollar company.

So, for now, SGE remains opt-in and personality-free. Raghavan says hes comfortable playing a longer game: knee-jerk reacting to some trend is not necessarily going to be the way to go. Hes also convinced that AI is not some panacea that changes everything that 10 years from now, well all do everything through chatbots and LLMs. I think its going to be one more step, he says. Its not like, Okay, the old world went away. And were in a whole new world.

In other words, Google Bard is not the future of Google Search. But AI is. Over time, SGE will start to come out of the labs and into search results for billions of users, mingling generated information with links out to the web. It will change Googles business and probably upend parts of how the web works. If Google gets it right, it will trade 10 blue links for all the knowledge on the internet, all in one place. And hopefully telling the truth.

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Warning: This article mentions eating disorders, disordered eating and restrictive eating practices.

I grew up surrounded by fatphobia, and deeply enmeshed in diet culture.

Looking back now, it's entirely unsurprising to me that I developed disordered eating habits by the tender age of 13.

And it makessense that I took it too far whileforcing myself through thepunishing exercise regimes I'd trawl for through teen magazines.

These actions were affirmed by everything I read and consumed, much of what I heard and was told at home, and many of my school friends.

Two decades later, I no longer restrict food, exercise for weight loss or hate my body.

Instead, I nurse feelings of bitterness over the fact I spent so many years of my life believing in diet culture ditheringbetween furiously obsessing over adhering to the rules around it and feeling immense guilt for failing to.

But, even though I know the truth about diet culture and fatphobia now, I've still struggled to keep their influence out of my head.

"What would you tell your inner child about all this if you could talk to her?"

When my psychologist asked me that question a few months back, I baulked.

But then I indulged her, closed my eyes at her instruction and thought of the little girl that was once me.

Her question helped me realise part of the reason I've struggledwith this is that the needs I had as a child that any child has, really around learning about food and hunger and my body and its relationship to movement, weren't met.

Through sitting with that, I found it easier to give my past (and by extension, current) self-compassion for the things I once believed about food and weight and exercise.

She then asked how I might now meet those needs and help the adult version of me keep fatphobia and diet culture's ugly influences out of my mind.

I realised the answer was doing what she'd gently suggested: telling that symbolic inner child version of me all the things I wish I'd grown up being taught about food and my body.

ABC Everyday's Perspectives is all about giving you a chance to share what you're going through. Chances are there'sothers facingthe same highs, lows and life experiences. In a short paragraph, email us your pitch: everyday@abc.net.au

Here goes nothing.

You don't need to lose weight to be accepted, to be loved, to wear certain things, to be photographed, or to feel better about yourself. You don't need to lose weight, period.

And you don't have to try and hide your fatness from others. First of all, if you're fat, people know. But, most of all, there is nothing inherently wrong with weight gain or being fat. You'll truly believe and understand this one day, I promise.

There is, on the other hand, so much wrong with diets. Dieting is dangerous. And what's more, diets embarked on for diet culture reasons don't work.

So stop spending your pocket money on those aforementioned awful teen magazines for the sake of finding out what Zoe Kravitz (who hadan eating disorder at your time of obsession, BTW) consumes in a day, OK??

Likewise, calorie counting is never a good idea. In fact, it's an eating disorder warning sign.

Years from now, you'll wish you'd spent your time doing absolutely anything else.

Intuitive eating the practice of consuming what you want when you're hungry and stopping when you're full is so much better than dieting and counting calories.

You deserve to listen to your body's cravings, to learn its hunger and satiety cues. You deserve to enjoy multiple servings of Grandad's curry goat because it makes you feel warm inside.

Learning to eat intuitively will help you experience these things AKA what actually matters to you and move away from dieting and binge-eating behaviours, too.

Doing heaps of cardio for the purpose of becoming thin, as punishment or compensation for things you've eaten also sucks, so please stop that ASAP too.

Look for ways to move your body that bring you joy instead, and you'll eventually find them. The gym might work for some people, but it doesn't have to be it for you.

Because the adult version of me deserves to hear it and be reminded of it as much as the child version of me did.

Every time I re-read these notes, those gross food/body/exercise feelings dwindle enough for me to see them for what they are.

I carry on being fat, eating my favourite foods (and some) and engaging only in movement that feels good.

And it feels glorious.

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Diet culture warped my childhood. I'm not letting it take over my adulthood as well - ABC News

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The following is guest commentary from The Liver Health Initiative.

May is Hepatitis Awareness Month, and with it comes a reminder of the accomplishments and developments on this front. There is a curative treatment for hepatitis C, vaccines and therapies in development for hepatitis B (HBV), and a possible therapy coming for hepatitis D treatment.

Still, even with the inroads made in therapies and vaccines, The Liver Health Initiative believes we need to call attention to issues that are missing in care for those who are infected with hepatitis. Specifically, how do we address the issues that are detrimental or harmful to patients health and their recovery? For example, how can we talk about hepatitiswithoutmentioningthe liver that is under attack?

Both obesity and misuse of alcohol add insult to injury to the livers of hepatitis-infected patients. Unfortunately, due to the fact that education about the liver has been absent in schools for decades most individuals who are infected with hepatitis B or hepatitis C have little or no knowledge about the detrimental impact these silent viruses are having on their livers and its daily creation and support of hundreds of life sustaining body parts and functions.

We are reminded daily about obesity, but few people realize how their unhealthy diets are processed internally and just how they can contribute to the damage to liver cells called scarring or cirrhosis that underlies numerous diseases including fatty liver diseases, and the build up of plaque in major blood vessels that can lead to strokes, heart attacks, and eventually cancer.

Both the Biden Administration and the CDC are working towards raising awareness and getting more people into the continuum of care. Earlier this year, the administration put forth its annual budget, which they earmarked over $11 billion dollars for HCV care funding over the next 5 years. This program will expand testing, screening, prevention, and treatment of HCV, and will focus on the marginalized populations that are the greatest at risk.

Also this year, the CDC launched new recommendations for screening and testing for HBV. This was the first update since 2008, and offered some big changes including the CDCs recommendation that all adults in the United States be universally tested for HBV at least once in their lifetime.

Unfortunately, the microscopic liver cells that serve as our personal life support system have no way of warning us of damage by hepatitis viruses, illicit drugs injected or ingested, or excess fat cells done by unhealthy diets.

Amazing vaccines and effective treatments are helping to win the war against vial hepatitis, however, we are losing the battle due to the lack of understanding about why and how to protect the miraculous non complaining liver.

As we mark this month, and remember we have come a long way, we also need to work towards greater education of our youth as well as our adults about liver health and develop the knowledge in trying to prevent viral hepatitis transmission.

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When choosing what to eat, most people consider the compounds within their food: the calories, fiber, vitamins and minerals, for instance. But there is something else you might want to consider when filling your plate: how much you'll chew. It's not only your arms, legs and abs that need exerciseyou have essential body parts in your head and neck that need regular movement too.

And, as it turns out, there's some pretty compelling research pointing to the impressive benefits that come with exercising your head and neck muscles via chewing, from helping you feel fuller for longer to improving your cognitive function and protecting you from neurodegenerative diseases like Alzheimer's disease and Parkinson's disease.

Most of us chew daily, be it noshing on a granola bar between meetings or chomping down on chicken come dinnertimewhich should be enough to keep those muscles strong... right? Read on to learn more about why considering the consistency of your food is more important than you think, the connection between the cognitive benefits and chewing, plus the tweaks you can make to your diet to work these muscles even more.

Throughout history, humans have used their entire bodies to gather, grow and prepare food. But the amount of labor most people put into their food has been steadily decreasing over time, and this goes for the movements used to chew your food as well. While the mortar, pestle and mill have been around for a long time, the number of items that mechanically break down food so you don't have to have significantly grown. From blenders, grinders, knives, food processors and graters to even the heat from your stove, all break down food for you. Consequently, your jaw muscles have so little to do.

Modern diets have become softer, and even diets made up of "whole" foods have become more processednot chemically, but mechanically.

Whole carrots, shredded carrots and cooked carrots are all "whole," but they are not actually the same. While they might be equal in dietary nutrients, each requires different work from your jaw: the whole carrot requires big bites and tearing motions, the shredded carrots have been broken down by the grater and take less chewing movement, and the cooked carrots need just a little mashing with your tongue to make them easy to swallow.

When you chew your food, you use many body parts, including your tongue, teeth, jaw bones, skull bones and muscles. And did you know that two of your body's strongest muscles are the ones that move the jaw, called the masseters? Although these muscles are relatively small, they can exert the most pressure of all the skeletal muscles.

The forces created when you chew play a role in how your body works: chewing, ripping, tearing and swallowing stimulate your face and throat muscles and help develop optimal anatomy and function of your jaws, vocal cordsand even your brain. How does chewing support brain function? Likely multiple reasons.

According to a 2017 paper published in the International Journal of Molecular Sciences, chewing helps preserve the part of your brain (the hippocampus) that deals with memory and other cognitive functions by increasing blood flow through your brain. Even more so, chewing can help relieve emotional tension or stress by inhibiting the release of cortisol. Additionally, the force created when you bite helps increase your brain's neuronal activity, per a 2019 review article in the International Dental Journal.

Maybe you're going out of your way to eat brain-healthy foods, like omega-3-rich ones, but how often and how hard does your jaw work daily? Your chewing muscles might be doing the equivalent of sitting in a chair all day! Make sure you're not missing other opportunities to feed your brain while eating.

How much muscle use can you feel? Try again, now, with something chewyjerky, cheese, or dried apricots and again with something crunchy that you have to grind. Can you feel the difference?

You can buy jaw exercisersrubber squares to bite down on repeatedly to help deal with atrophying tissues of the face. But as a food lover, you can also shape your anatomy by what you put on the plate.

Of course, there are times when soft food is warrantedeating with braces, fresh dental work or oral injury. Outside of these times, though, you can approach meal preparation not only to receive the recommended daily allowance of vitamins and minerals but for your recommended amount of daily movement.

Begin by considering the food movement found in your average day. How many of your calories do you drink versus chew? How soft is your food?

Let your daily meals cross-train your mouth. Certainly, smoothies are handy and full of dietary nutrients, but what about mechanical nutrients?

You sure want to get the most out of your foodthe most flavor, the most nutrition, the best value. Chewing, grinding, tearing, and all the other movements that come with eating foods that haven't been mechanically processed for you are yet another way to think about not only eating but eating well. Start working out your chewing muscles today!

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Irritable bowel syndrome with diarrhea (IBS-D) is a gastrointestinal condition. While theres no set IBS-D diet, some foods can either alleviate symptoms or trigger them. Trigger foods may include processed foods and foods high in certain carbohydrates. Treatment for IBS-D aims to relieve symptoms and reduce the impact of any causes. This can include modifying your diet to avoid triggers.

This article discusses diets for IBS supported by research. It also explains the foods to include or limit to help treat IBS-D.

Inflammation may trigger or worsen IBS symptoms.

As a result, reducing the amount of inflammatory foods you eat may help manage symptoms of IBS.

You can adopt a more anti-inflammatory diet by:

Read more about anti-inflammatory diets and foods.

A low FODMAP diet is often used to manage symptoms of IBS. A low FODMAP diet involves avoiding or reducing the intake of foods high in FODMAPs.

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. They can trigger symptoms of IBS-D. The letters in FODMAP stand for different types of carbohydrates:

A 2021 meta-analysis suggests that a low FODMAP diet improves overall IBS symptoms. Researchers also observe that, with this diet, the bowel habits of adults with IBS-D improve, such as with stool consistency and frequency.

Additionally, low FODMAP diets can be personalized to your individual needs and trigger foods. A 2021 analysis suggests that 2 out of 3 people using a personalized low FODMAP diet reported adequate relief of symptoms after 12 months.

However, not everyone may experience improvements with a low FODMAP diet. Also, low FODMAP diets can reduce foods containing important nutrients and can require a lot of planning.

Work with your doctor or a registered dietitian to evaluate whether a low FODMAP diet may help you. They can also provide detailed guidance on how to follow a low FODMAP diet appropriately and based on your needs.

Learn more about the benefits and risks of low FODMAP diets.

The following are some examples of high FODMAP foods to avoid.

Trigger foods can vary per person. However, foods that tend to trigger symptoms for many people may include:

High FODMAP foods can include:

See more examples of high and low FODMAP foods.

Contact a doctor before making significant dietary changes

Always talk with your doctor or a registered dietitian for advice before making any significant dietary changes.

While some diets may be beneficial for IBS-D, they can eliminate important nutrients. Additionally, each person may respond to a diet differently. Due to this, it is important to only make significant dietary changes following personal advice from a doctor or dietitian.

According to a 2022 review, the following food types may be helpful for managing the symptoms of IBS-D:

Examples of low FODMAP foods and foods that may contain soluble fiber include:

Other foods and products to try may include:

Soluble fiber can help improve IBS-D symptoms such as stool consistency, bloating, and gas. By contrast, high levels of insoluble fiber may also worsen symptoms for some people.

There is no one recommended fiber intake level for IBS-D. However, the American Academy of Nutrients and Dietetics suggests consuming about 14 grams of soluble and insoluble fiber for every 1,000 calories you eat per day. However, appropriate levels can vary per person.

Read more about high fiber foods and recommended intake levels.

Still, everyones triggers for IBS-D can vary. Its recommended to work with your doctor or a registered dietitian to develop an individualized diet plan that works best for you. They can help you identify trigger foods and create a customized diet plan to manage your IBS-D symptoms effectively.

Different foods and factors may contribute to each persons IBS-D, so other dietary approaches may have benefits.

For example, a 2021 review suggests that a gluten-free or wheat-free diet may help people with IBS-D who experience celiac disease or gluten and wheat sensitivities. Some people without a diagnosed gluten or wheat sensitivity may also experience worse symptoms after eating these foods. Symptoms may improve with a gluten-free or wheat-free diet.

However, doctors may not recommend a gluten-free or wheat-free diet unless you have been diagnosed with a sensitivity, or it appears to be a trigger food for you.

Studies also suggest that a ketogenic diet or a very low carbohydrate diet (VLCD) may help alleviate symptoms of IBS. Researchers from the 2021 review discuss a 2009 study that suggests that a VLCD may relieve symptoms, reduce abdominal pain, and improve bowel movements.

However, more recent research may be necessary to confirm the effects of both ketogenic diets and VLCD on IBS-D.

Being on a specific diet can sometimes be challenging or require planning.

The following approaches may help you when following a specific diet and when trying to improve your IBS-D symptoms:

Learn more about treatments for IBS-D.

Diet can play a significant role in improving symptoms of IBS-D. However, there is no one IBS-D diet, as symptoms and triggers can vary per person.

Dietary approaches that your doctor may recommend include FODMAP diets, anti-inflammatory diets, and diets that avoid your personal trigger foods. Common trigger foods include spicy foods, caffeine, and highly processed foods and ingredients.

Talk with a registered dietitian or doctor for personalized recommendations based on your individual condition. If you notice any possible trigger foods or experience any significant changes in symptoms, contact your doctor.

Original post:
What Is the Best IBS-D Diet? Foods to Include or Limit - Healthgrades

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The best and worst diets for heart health, why nurses are leaving contract work for hospital staff positions, and more.

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The American Heart Association (AHA) rated 10 types of popular diets based on how well they align with AHA's dietary guidance. See which diet received a perfect score.

Why 'boomerang' nurses are ditching contract work for hospital staff positions (Tuesday, May 2)

During the pandemic, many nurses left hospital staff jobs for more lucrative travel jobs. However, many of these nurses are returning to hospitals for full-time positions, especially as travel pay falls and organizations offer new staff benefits, Melanie Evans writes for the Wall Street Journal.

Have asthma? You may be more likely to develop certain cancers. (Wednesday, May 3)

People with asthma are 36% more likely to develop cancer than people without the respiratory disease, according to a study published in Cancer Medicine, marking the first time a positive association between asthma and cancer risk has been discovered in the United States.

Women have a harder time losing weight in midlife. Here's why. (Thursday, May 4)

Writing for the Wall Street Journal, Sumathi Reddy explains why women in their 40s and 50s are more likely to gain weight than men, the potential health risks of this weight gain, and what women can do to combat these extra midlife pounds.

3 strategies for tackling workplace complaints (Friday, May 5)

Writing for the Harvard Business Review, Alyson Meister and Nele Dael outline four types of workplace complaints and provide three strategies to help leaders "create a positive, high-performing work environment while monitoring and containing the risks and costs of complaining for themselves and their teams."

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Weekly review: Women have a harder time losing weight in midlife ... - The Daily Briefing

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Gladys McGarey Dr. Gladys McGarey says she attended the Woman's Medical College of Pennsylvania in the 1930s. Gladys McGarey

At age 102, Gladys McGarey has seen a lot of lives begin and end.

As a trained physician and birthing expert, she's witnessed the births of thousands of babies worldwide. She's also lived through the death of her ex-husband, and some of her own five children have diedtoo.

Now, living in a sunny home in her daughter's backyard in Arizona, she has developed a practice that she says will help her accomplish her 10-year plan. She wrote about it in her new book, "The Well Lived Life: A 102-year-old doctor's six secrets to health and happiness at every age," and walked Insider through her daily routine. While the doctor doesn't have a license to practice medicine anymore, "they didn't tell me I had to stop talking," she said.

McGarey begins most days in the same simple way: She gets up, greets the new day with a morning prayer, climbs down the stairs, and enjoys Raisin Bran and prune juice for breakfast.

Later in the day, "I have salad for lunch and some kind of soup or something for dinner," she told Insider. "It's the routine, and I think it works for me. It's important for each one to find what works for us."

To keep herhands busy throughout the day, McGarey continues a regular knitting practice.

"I can't see to knit patterns now because my eyes don't, but I can knit little gifts that I give, and that keeps my hands busy," she said. "If I don't keep my hands busy, I do something on the cell phone and that gets people all uptight, you know?"

She also still consults, and stays true to the "holistic" approach to medicine she helped popularize in the US in the 1970s. McGarey believes that treating the whole person taking into consideration their mental and social state, as well as any physical symptoms of distress is paramount to healing.

When she's not knitting or consulting, McGarey listens to audiobooks or talks to friends something aging experts say is crucial to human happiness and can actually help us live longer.

And, she recently got an infusion of stem cells, which she thinks has made a difference to her vitality though scientists are still gathering evidence to determine whether this technique actually helps slow aging.

"I'm not really robust and sturdy, but I think it's helped me, and I'm looking forward," she said.

Finally, McGarey says, the most critical part of aging well is finding your central purpose, a life "juice" that is your mission and what you will endeavor to do with your time on Earth.

These days, she uses her own "juice" to think about how to create better ways for people to live together and care for each other. Her own 10-year plan something she thinks everyone should have includes creating a village for "living medicine" where elders, babies, and everyone in between can live together and care for each other more harmoniously.

"A 10 year plan makes space for everything," she wrote in the book. "It's a far enough reach that it keeps our life force activated. Yet it's close enough that we can achieve it, dust ourselves off, and plan anew."

She doesn't worry about what her own final "number" of years on Earth may end up to be. Instead, she keeps her eyes trained on what's coming next.

"I still think I've got work to do, and I'm gonna keep on working at it," she said.

Read the rest here:
A 102-year-old doctor still does consulting work and plans to live at ... - msnNOW

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Thanks to the tidal wave of progress in the plant-based space, the eye roll-inducing Where do you get your protein? question has finally started to recede from the publics mind. However, there are still plenty of skeptics out thereeven with the impressive rise of the vegan pro athlete (Lewis Hamilton, Alex Morgan, Kyrie Irving, were cheering for you!). As a certified personal trainer and longtime vegan, I am setting the record straight.

Strength training, also known as resistance training, is a form of exercise focused on strengthening the muscles. During strength training, the muscles work against force to further build strength. This typically involves weighted exercise machines, resistance bands, and free weights, but if you have limited access to workout equipment, body weight strength training is another option (think push ups, planks, squats, lunges, and more).

Jonathan Borba/Unsplash

Aside from strengthening muscle, resistance training can also help manage chronic pain, aid weight loss, increase bone density (and therefore reduce the risk of osteoporosis), improve posture, and can sometimes help improve quality of sleep.

Here are five of the most common strength-training myths the nay-sayers bring upbusted!

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For sedentary people, this is likely accurate. But if you strength-train, youll need to pay attention to your protein intake. If youre inactive, you need 0.8 grams of protein per kilogram of bodyweight per day. For a 150-pound person, this works out to 54 grams of protein per day. Thats tofu scramble for breakfast, a black bean burrito for lunch, and dry-roasted edamame as a snack. Youve hit your protein goal even before having dinner!

If you strength-train regularly, youll need more protein. Most recommendations for vegan strength athletes range between 1.8 and 2.7 grams of protein per kilo of bodyweight per day. If youre a 150-pound strength athlete, youll need between 122 and 184 grams of protein per day. A days worth of protein for this athlete may include a tofu scramble with seitan strips for breakfast; a smoothie made with hemp hearts, chia and flax seeds, and protein powder for a snack; a lunch of edamame pasta with tomato sauce and veggie ground round, and a black bean burrito for dinner.

Hitting your daily protein goal is definitely attainable as a strength athleteit just takes a bit more thought when it comes to mealtime.

Tyler Nix/Unsplash

Sometimes, athletes who go vegan will lose weight unintentionally. Whole, plant-based foods are very nutrient-dense, but theyre typically not as calorie-dense as most animal products (which is good news if your goal is to lose weight!).

If youre very active, keep in mind that youll likely need to eat a larger volume of food as a vegan to get the same number of calories. Plant foods also tend to be more filling than animal-based foods (hello, fiber!), which can make it difficult to judge your caloric intake based on fullness alone.

If youre concerned about losing weight, it may help to keep track of your calories for the first week or two of your transition. This way, you can know for sure if youre hitting your mark or if youre at a deficit.

Kelly Sikkema/Unsplash

Plant-based protein powder can provide a convenient muscle-building boost, but its not a good idea to rely on it as your main protein source. The key to a healthy diet is a varied diet, and only by eating a variety of foods can you obtain the wide range of amino acidsthe building blocks of proteinyou need to thrive. The good news is that all plant foods contain amino acids; theyre just present in different proportions.

For example, pumpkin seeds and seaweed are high in leucine (required for muscle-growth), oats are high in tryptophan (vital to a healthy nervous system), and sunflower seeds are high in methionine (necessary for building cartilage). A protein-shake-and-veggies diet is not going to provide you with enough amino acid variety, so make sure you eat a range of different protein sources. Try to get the bulk of your protein from foods like tempeh, tofu, seitan, black and kidney beans, nutritional yeast, nuts, and seeds. If you need to top off your protein, one or two shakes a day is fine.

Laurynas Mereckas/Unsplash

I know I just suggested not relying on supplements to obtain your daily protein, but hear me out. When it comes to a select few micronutrients, supplementation may be necessary. Theres only one non-negotiable supplement all vegans should take, whether theyre athletes or not: B12. This vitamin is required to make new red blood cells and keep your neurological system functioning effectively, and deficiencies result in serious consequences including nerve damage and cognitive impairment.

Non-vegans get B12 from animal products, but only because those animals themselves were supplemented with B12. In centuries past, humans used to obtain B12 from eating soil particles on our food. Times have changed, so take your B12 supplement! Other supplements to consider if youre a vegan strength athlete are vitamin D and creatine.

Most of uswhether were vegan or notdont get enough vitamin D. Both vitamin D and weight-bearing exercise are essential for healthy bones, so if youre a strength athlete, youre already halfway there. If you dont get 20 minutes of direct sun exposure every day, consider a supplement. Finally, while our bodies make their own creatine, we vegans dont get any from our diets. So while you wont be deficient if you dont supplement, taking creatine can improve your short-duration, high-intensity athletic performancesuch as sprinting or lifting weights.

John Arano/Unsplash

If youre getting the protein you need from a variety of plant-based sources (and youre kicking butt with your training, of course), youll crush your muscle and strength gain goals just as well as any non-vegan.

And there is research to back this up. In April 2023, one study found that mycoprotein, which is made from fungi, is just as effective as animal protein at supporting muscle during resistance training. The study was split into two phases. In the first, 16 healthy adults ate either an exclusively vegan diet, with meat from mycoprotein brand Quorn, or an omnivorous diet.

In the second phase, 22 healthy adults endured a high-volume progressive resistance training program for 10 weeks. Again, some followed a vegan diet, others followed an omnivorous diet. The results showed that those eating the omnivorous diet gained 2.6 kg of whole-body lean mass, while those following a vegan diet gained 3.1 kg. Both groups increased the size of their thigh muscles by the same amount.

We now have a strong body of evidence, perhaps more than is available for any other alternative protein source, to show that mycoprotein is an effective protein food to support muscle maintenance and growth, said lead researcher Alistair Monteyne.

And from a personal standpoint as a plant-based trainer, I know I was able to sweep the floor at my gyms pull-up and chin-up competitionsbeating all the omnivore trainers, including the men. So, can we say #VeganStrong?

Vegan since 2003, Karina Inkster, MA, PTS, is a health and fitness coach, author of three books, and host of the No-B.S. Vegan podcast.

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Vegan Strength-Training: Don't Believe These 5 Common Myths - VegNews

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