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Most Indians eat unbalanced diet: Heres what you should put on your plate to promote health and stay fit (Image credit: ICMR-National Institute of Nutrition) 

New Delhi: A balanced diet is an essential part of leading a healthy lifestyle. It will supply the nutrients your body needs to function effectively. Consumption of proportions of different food groups will help prevent macronutrient and micronutrient malnutrition. Eating a balanced diet will also protect you against certain diseases, including heart disease and diabetes. However, a survey by Indian Council of Medical Research-National Institute of Nutrition (ICMR-NIN) found that most people in India eat an unbalanced diet, indicating that nutritional deficiencies are incredibly common in the country.

A healthy diet, well-balanced diet is, perhaps, the first denfence against diseases, includingCOVID-19, the disease caused by the novel coronavirus or SARS-CoV-2. According to experts, an average person needs about 2,000 calories per day to maintain their weight, although the amount will depend on various factors such as their age, sex, and physical activity level. The latest guidelines from the ICMR-NIN recommend that an adult should eat a2,000 calorie-diet per day. The ICMR-NIN survey showed that the actual intake is 1,943 calories in urban areas and across the country and 2,081 calories in the rural areas. The report, which highlights the first-ever break-up of the energy that Indians get from different food groups, also noted that these calorifically adequate diets hide major deficiencies.

Basically, your healthy plate should consist of a variety of healthful foods from different food groups, providing adequate amounts of nutrients required for good health. The ICMR-NINs revised plate, My Plate for the Day, will provide you food-based and easily understandable guidelines for creating a balanced meal.

The plate recommends sourcing of macronutrients and micronutrients from at least 8 food groups - with vegetables and fruits forming essentially half the plate of the recommended foods per day.

In an article published in Outlook Poshan, Dr Hemalatha R, Director, ICMR-NIN, and Dr K Damayanti, a Senior Scientist at ICMR-NIN), suggested that a balanced diet should provide around 50-60 per cent of total calories from carbohydrates, preferably from complex carbohydrates, about 20-30 per cent from total fats/oils and a minimum of 10-15 per cent from proteins. According to the experts, My Plate for the Day provides typically 13.5 per cent calories or energy (E) from protein, 29 per cent E from fat and 56 per cent E from carbohydrates required to meet the 2000 calories need in a day.

According to the ICMR-NIN, some of the benefits of regularly consuming foods in proportion as per the model plate are:

The guidelines from the ICMR-NIN also recommend that individuals trying to lose weight may cut down on intake of cereals. However, the guidelines stated that the meal plan is not meant for any specific medical condition.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Most Indians eat unbalanced diet: Heres what you should put on your plate to promote health and stay fit - Times Now

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Hashimotos (or Hashimoto) thyroiditis also called Hashimotos disease is one of the most common thyroid disorders in the United States and other developed countries (1).

Even when treated with medication, its symptoms may significantly affect quality of life (2).

Research shows that diet and lifestyle modifications may drastically improve symptoms, in addition to standard medication. Every person with Hashimotos disease responds differently to treatment, which is why an individualized approach for this condition is so important (2).

This article explains the diet and lifestyle modifications most likely to benefit those with Hashimotos disease.

Hashimotos thyroiditis is an autoimmune disease that gradually destroys thyroid tissue via lymphocytes, which are white blood cells that are part of your immune system (1).

The thyroid is a butterfly-shaped endocrine gland that sits at the base of your neck. It secretes hormones that affect nearly every organ system, including your heart, lungs, skeleton, and digestive and central nervous systems. It also controls metabolism and growth (3, 4).

The main hormones secreted by the thyroid are thyroxine (T4) and triiodothyronine (T3) (4).

Eventually, damage to this gland leads to insufficient thyroid hormone production.

Hashimotos disease is an autoimmune condition that affects your thyroid, eventually causing inadequate hormone production.

Diet and lifestyle play vital roles in managing Hashimotos, as numerous individuals find that their symptoms persist even with medication. Plus, many people who exhibit symptoms arent given medication unless they have altered hormone levels (2, 5, 6).

Whats more, research suggests that inflammation may be a driving factor behind the wide range of Hashimotos symptoms. Inflammation is often tied to diet (7, 8, 9).

Diet and lifestyle modifications are likewise key to reducing your risk of other ailments, as people with Hashimotos disease have a higher risk of developing autoimmune conditions, high cholesterol, obesity, and diabetes (10, 11, 12, 13).

Research shows that cutting out certain foods, taking supplements, and making lifestyle changes may significantly improve symptoms and quality of life.

Plus, these changes may help reduce inflammation, slow or prevent thyroid damage caused by elevated thyroid antibodies, and manage body weight, blood sugar, and cholesterol levels.

Diet and lifestyle changes may significantly decrease antibody levels, improve thyroid function, and reduce symptoms caused by Hashimotos disease.

Here are some evidence-based dietary tips to help treat Hashimotos disease.

Many studies indicate that those with Hashimotos are more likely to have celiac disease than the general population. As such, experts recommend that everyone diagnosed with Hashimotos be screened for celiac disease (14).

Whats more, some evidence suggests that gluten- and grain-free diets may benefit people with Hashimotos disease.

In a 6-month study in 34 women with Hashimotos disease, a gluten-free diet reduced thyroid antibody levels while improving thyroid function and vitamin D levels, compared with a control group (15).

Many other studies note that people with Hashimotos disease or autoimmune diseases in general likely benefit from a gluten-free diet even if they dont have celiac disease (16, 17).

When following a gluten-free diet, you must avoid all wheat, barley, and rye products. For example, most pastas, breads, and soy sauces contain gluten though gluten-free alternatives exist.

A grain-free diet is more restrictive than a gluten-free diet, as it bans all grains. Although this dietary change may also offer benefits, research supporting it is limited.

The Autoimmune Protocol (AIP) Diet is designed for people with autoimmune diseases. It removes potentially harmful foods like grains, dairy, nightshades, added sugar, coffee, legumes, eggs, alcohol, nuts, seeds, refined sugars, oils, and food additives (2).

In a 10-week study in 16 women with Hashimotos disease, the AIP Diet led to significant improvements in quality of life scores and significantly decreased levels of the inflammatory marker C-reactive protein (CRP) (2).

Although these results are promising, larger longer duration studies are needed.

Keep in mind that the AIP Diet is a phased elimination diet and should be prescribed and monitored by an experienced healthcare provider.

Lactose intolerance is very common among people with Hashimotos disease (18).

In a study in 83 women with Hashimotos disease, 75.9% were diagnosed with lactose intolerance (18).

If you suspect lactose intolerance, cutting out dairy may aid digestive issues, as well as thyroid function and medication absorption. Keep in mind that this strategy may not work for everyone, as some people with Hashimotos tolerate dairy perfectly well.

Inflammation may be a driving force behind Hashimotos disease. As such, an anti-inflammatory diet rich in fruits and vegetables may significantly improve symptoms.

A study in 218 women with Hashimotos disease found that markers of oxidative stress a condition that causes chronic inflammation were lower in those who ate fruits and vegetables more frequently (19).

Vegetables, fruits, spices, and fatty fish are just some examples of foods with powerful anti-inflammatory properties.

Following a diet low in added sugar and highly processed foods but rich in whole, nutrient-dense foods may help improve your health, manage your weight, and reduce Hashimotos-related symptoms (2).

Whenever possible, prepare your meals at home using nutritious foods like vegetables, fruits, proteins, healthy fats, and fiber-rich carbs.

These foods offer powerful antioxidant and anti-inflammatory benefits.

Some research indicates that certain low carb diets may help reduce body weight and thyroid antibodies in people with Hashimotos disease (20).

These particular diets provide 1215% of daily calories from carbs and restrict goitrogenic foods. Goitrogens are substances found in cruciferous vegetables and soy products that may interfere with thyroid hormone production.

Yet, cruciferous vegetables are highly nutritious, and cooking them diminishes their goitrogenic activity. Thus, its unlikely that they interfere with thyroid function unless eaten in extremely large amounts (21).

Some evidence suggests that soy harms thyroid function as well, so many people with Hashimotos choose to avoid soy products. Nonetheless, more research is needed (22, 23).

Going gluten-free, avoiding dairy, and following a nutrient-dense, anti-inflammatory diet are just a few tips that may improve symptoms of Hashimotos disease.

Several supplements may help lower inflammation and thyroid antibodies in people with Hashimotos disease. Plus, those with this condition are more likely to be deficient in certain nutrients, so supplementing may be necessary (24).

Beneficial supplements include:

Other supplements like fish oil, alpha-lipoic acid, and N-acetyl cysteine may also help people with Hashimotos disease (37, 38, 39).

Note that supplementing with high doses of iodine in the absence of an iodine deficiency may lead to adverse effects in those with Hashimotos. You shouldnt take high dose iodine supplements unless your healthcare provider has directed you to do so (40, 41).

Many vitamin and mineral supplements, including zinc, vitamin D, and magnesium, may benefit those with Hashimotos disease.

If you have Hashimotos disease, a nutrient-dense diet may help reduce the severity of your symptoms and improve your overall health. Focus on the following foods (42):

Keep in mind that some people with Hashimotos disease avoid a few of the foods mentioned above, such as grains and dairy. Its important to experiment with your diet to find out what foods work best for you.

Whole, nutrient-dense foods should make up the majority of any healthy diet and may be especially helpful if you have Hashimotos disease.

Eliminating or restricting the following foods may help reduce Hashimotos symptoms and improve your overall health (43):

Some healthcare providers suggest that people with Hashimotos disease avoid soy and dairy as well and sometimes even nightshades and all grains.

However, although these recommendations may help many individuals, its important to experiment with your diet to find the best method for you.

Working with a dietitian who specializes in autoimmune diseases like Hashimotos disease can help you narrow down potentially problematic foods and set up an eating pattern thatll help you feel your best.

Steering clear of added sugar, highly processed foods, and gluten-containing grains may help reduce Hashimotos symptoms and improve your overall health.

Getting plenty of sleep, reducing stress, and practicing self-care are extremely important for those with Hashimotos disease.

In fact, research shows that engaging in stress reduction practices helps reduce depression and anxiety, improve overall quality of life, and lower thyroid antibodies in women with Hashimotos disease (44).

Letting your body rest when youre feeling fatigued is important as well.

Additionally, you should take thyroid medication on an empty stomach at least 3060 minutes before breakfast or at least 34 hours after dinner for maximum absorption (45).

Even coffee and dietary supplements interfere with thyroid medication absorption, so its best to consume nothing but water for at least 30 minutes after taking your medicine (46, 47).

Your healthcare provider can answer any questions about how to ensure maximum absorption.

Keep in mind that when youre first starting medication, it may take a few weeks or longer to start feeling better. If your symptoms arent improving, speak to your healthcare provider about other options.

As Hashimotos symptoms may significantly affect your quality of life and mental health, be sure to find a healthcare team that you trust. This may take some time, but its essential to getting the right treatment.

Reducing stress, getting plenty of rest, and practicing self-care are essential for those with Hashimotos disease. Finding a healthcare provider whom you trust is also key.

Its thought that Hashimotos disease develops from an immune defect coupled with environmental factors, though these factors arent fully understood (48, 49).

Diagnosis depends on symptoms and laboratory results.

Lab results indicating Hashimotos disease include elevated thyroid-stimulating hormone (TSH), low levels of free thyroxine (FT4), and increased anti-thyroid peroxidase (anti-TPO) antibodies.

Some people with Hashimotos disease also have elevated TSH receptor-blocking antibodies (TBII) and antithyroglobulin (anti-Tg) antibodies. These antibodies attack the thyroid gland (1).

The diseases destruction of the thyroid is intermittent. During its early stages, people may present with symptoms and lab results that indicate hyperthyroidism or even have normal lab values.

As such, Hashimotos disease is often difficult to detect, and individuals may go for months without the proper diagnosis. Up to one-third of people treated for hypothyroidism dont receive adequate or proper treatment (50, 51).

Hashimotos disease affects both women and men, but women are 510 times more likely to be diagnosed. Your risk increases with age, and most women are diagnosed between the ages of 30 and 50 (1, 50).

This condition is usually treated with synthetic or natural thyroid hormones. Synthetic ones include levothyroxine (Synthroid) and liothyronine (Cytomel), while natural ones include Armour Thyroid and Naturethroid.

Because Hashimotos disease affects nearly every organ system in your body, its associated with a variety of symptoms. These include (1, 51):

Untreated or improperly treated Hashimotos disease may lead to serious side effects, such as an increased risk of heart disease, cognitive disorders, and even death (52, 53).

Hashimotos symptoms vary widely and include weight gain, fatigue, cold intolerance, and constipation. The disease is diagnosed based on symptoms and lab results.

Hashimotos disease is a common autoimmune condition that affects the thyroid. It causes numerous symptoms that may persist even if you take thyroid medication.

Research shows that dietary and lifestyle changes can significantly improve your symptoms and boost your overall health. However, every person with Hashimotos disease is different, so its fundamental to find a dietary pattern that suits your needs.

A dietitian or other healthcare provider who specializes in autoimmune diseases may be able to help you find an eating pattern that works for you.

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Hashimoto Diet: Overview, Foods, Supplements, and Tips - Healthline

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Although many websites claim that your diet has a lot to do with UTIs, theres a lack of evidence supporting this association.

While some studies have shown that certain beverages and dietary patterns may increase susceptibility to UTIs, theres limited research on how your diet affects your risk of developing UTIs, or whether certain foods and beverages can limit the length or severity of a UTI.

In fact, according to research, your diet and fluid intake are not considered independent risk factors for UTIs (1).

Still, the available research on dietary pattern, foods, and drinks that may affect your risk of developing a UTI is covered in the following section.

Research on the connection between diet and UTIs is lacking, and diet isnt currently considered an independent risk factor for UTI development. However, some evidence suggests that certain dietary patterns may protect against UTIs.

Some research suggests that certain dietary patterns may protect against UTIs. Plus, some foods and beverages have been associated with an increased risk of developing UTIs.

Studies have linked plant-based diets to a lower risk of developing a UTI.

For example, a 2020 study that followed 9,724 Buddhists for 9 years found that a vegetarian dietary pattern was associated with a 16% reduced risk of developing a UTI. This protective effect was mainly seen in women (2).

Researchers have suggested that certain foods, including poultry and pork, act as food reservoirs for bacterial strains of E. coli called extraintestinal pathogenic E. coli (ExPEC), which account for 6575% of all UTIs (2).

This means that food reservoirs may be a vehicle for transmission of ExPEC. The researchers in the 2020 study suggested that because vegetarians avoid common food reservoirs of ExPEC, vegetarian dietary patterns may help protect against UTIs (2).

Another way that vegetarian diets may help protect against UTIs is that they make urine less acidic. Research has shown that when urine is less acidic and more neutral, it helps prevent the growth of bacteria associated with UTIs (3).

Red meat and other animal proteins have high potential renal acid loads (PRALs), meaning that they make urine more acidic. Conversely, fruits and vegetables have low PRALs, making urine less acidic (4, 5, 6).

These factors could explain why plant-based diets may help protect against UTIs. Still, more research on this potential protective effect is needed.

Studies have also found a connection between the consumption of certain beverages and UTIs.

Older research has shown that soda intake may be associated with recurrent UTIs. An older study from 1985 in 225 women demonstrated that drinking cola soft drinks was strongly associated with UTIs (1, 7).

Some studies have likewise shown that certain beverages can act as irritants to the bladder and are connected to lower urinary tract symptoms.

A study in 30 women found that reducing potentially irritating foods and beverages, including coffee, tea, alcohol, and carbonated and artificially sweetened beverages, reduced lower urinary tracts symptoms, including how urgently and frequently they needed to urinate (8).

However, the researchers could not determine whether the reduction in symptoms was caused by the reduction of one or all of the potentially irritating beverages (8).

Another study that included 4,145 adults also found associations between coffee and soda intake and infections of the lower urinary tract (9).

Conversely, some studies have shown that certain foods and beverages may help reduce the risk of UTIs.

A 2003 study that included 324 women found that frequently drinking freshly squeezed, 100% juice especially berry juice, as well as consuming fermented dairy products like yogurt, was associated with a decreased risk of UTI occurrence (10).

The aforementioned study in 4,145 men and women showed that citrus juice intake was associated with a 50% reduction in lower urinary tract symptoms in men only (9).

Additionally, increasing water intake may help reduce UTI occurrence in certain populations.

A 2019 study in older adults living at nursing homes found that increasing hydration to support the daily fluid intake recommendation of 68 glasses of water per day reduced UTIs requiring antibiotics by 58% and UTIs requiring hospital admission by 36% (11).

Another study in 140 women with recurrent UTIs who drank less than 51 ounces (1.5 liters) of water per day found that increasing daily water intake by 51 ounces (1.5 liters) over 1 year protected against recurrent UTIs, compared with women who didnt increase their intake (12).

Although increasing water intake may be a way to reduce UTIs in certain populations, more studies investigating this potential link are needed, as most studies on this topic are outdated (13, 14).

When you have a UTI, avoiding potentially bladder-irritating beverages, such as coffee, tea, soda, alcohol, and artificially sweetened beverages like diet sodas, is a good idea and may help decrease symptoms (15).

Also, some research shows that certain foods and beverages, including spicy peppers, alcohol, tea, soda, alcohol, artificial sweeteners, and some fruits and juices, may worsen symptoms of bladder-related conditions like bladder pain syndrome/interstitial cystitis (BPS/IC) (16, 17).

However, these conditions are distinct from UTIs.

While it makes sense to cut these foods and beverages out for potential relief, theres currently no strong evidence that avoiding certain foods or beverages will help cure or significantly reduce symptoms of UTIs.

Keep in mind that this article doesnt address supplements in relation to preventing or treating UTIs. Research shows that certain supplements, including probiotics and cranberry, may help prevent and treat UTIs (18, 19).

Some evidence suggests that vegetarian diets may protect against UTIs. Drinking soda and coffee may increase your risk of UTIs and irritate your bladder. Staying hydrated and consuming freshly squeezed juice and fermented dairy may help reduce UTI risk.

In addition to trying out some of the dietary recommendations listed above, lifestyle changes may help reduce your risk of developing a UTI.

Risk factors associated with UTI occurrence include (1, 20):

Other factors claimed to increase your chances of developing a UTI include wearing tight underwear, hot tub use, not urinating after sex, and douching, although strong evidence to support these claims is lacking (20).

While you may not be able to influence some of these factors, if you frequently get UTIs, trying to avoid risk factors that are under your control, as well as making certain dietary and lifestyle changes, may help.

However, keep in mind that theres currently a lack of strong evidence to suggest that any foods or beverages can treat or prevent UTIs.

Moreover, its essential that you see your healthcare provider if youre getting frequent UTIs so that you can get proper treatment. Untreated UTIs can lead to serious complications, including urosepsis, a potentially life threatening infection (21).

Certain lifestyle modifications may help reduce UTI occurrence and UTI symptoms. However, its best to consult your healthcare provider if you frequently get UTIs. Leaving a UTI untreated can result in life threatening complications.

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Diet and UTIs: All You Need to Know - Healthline

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Winnie the Pooh might have been on to something. While honey is known as a natural way to sweeten foods, it may have benefits for your body, too, says registered dietitian Mira Ilic, MS, RDN, LD.

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Honey is a liquid sweetener that bees make. After they collect nectar from flowers, they take it back to the hive and regurgitate it. Then, the other bees chew it until it becomes honey. The bees deposit the honey into tiny, waxy storage units called honeycombs. They fan it with their wings to dry it out. This process makes it stickier.

Honey gets its sweetness from its chemical makeup, Ilic says. Its made up of two simple sugars called glucose and fructose, along with some minerals.

The U.S. boasts more than 300 different types of honey. You can buy it:

Whether honey is light or dark in color depends on which kind of plant the bees who made it took the nectar from. For instance, dark buckwheat yields dark honey, says Ilic. But nutritionally, theres evidence that darker honey has less water and more antioxidants than light-colored honey.

Honey has so many different tastes you can enjoy compared to plain sugar, she adds. It can be sweeter or more bitter, depending on the flower source.

Light-colored honey tends to be mild in flavor. Varieties include:

Dark honeys are known for their stronger flavors. Examples include:

Store honey in a cool location away from sunlight. But sometimes, even in the perfect spot, honey can crystallize and solidify. Honey with a higher ratio of glucose versus fructose crystallizes sooner, Ilic explains. Glucose may also attach to the little particles of honeycomb and pollen in raw honey and is more likely to crystallize as a result.

But crystallized honey is still safe to eat: Ilic recommends using it as a spread, like butter. You can also re-liquefy it by putting the container in a warm water bath.

Honey contains antioxidants, minerals, enzymes that have many potential health benefits. Theres also evidence that honey can:

Many other claims have been made about the health benefits of honey some based on very small studies, others overstated and based on mixed study results, Ilic says. Additional studies are needed.

While honey has health qualities that other sugars only dream of, Ilic says its still an added sugar and eating too much of it can wreak havoc on your health. The American Heart Association recommends:

Those limits include all sources of added sugar in your diet, so use honey in moderation to avoid exceeding the limits, says Ilic. Try sweetening plain yogurt with a light drizzle of honey and add your own fruit, instead of eating flavored yogurt with too much added sugar. You could also use honey in sauces and marinades or as a skin mask.

If you want to use honey medicinally, Ilic says talk with your health care professional first.

Ilics first tip? The best honey doesnt come in a cute little plastic teddy bear. That kind of honey is processed and less beneficial than its counterparts.

The clearer the honey, the more processed it is. Raw honey seems to be the better choice, she says. Its likely to have some pollen and more enzymes because its not treated with heat. Pollen may have beneficial properties. But pollen does make honey look foggier.

If youre buying honey from a local source, she also recommends asking:

Ilic adds that an organic label doesnt automatically mean the honey is healthier or betterquality. Bees sometimes fly a few miles past their pesticide- and herbicide-free property to ones with flowers that arent. And even organic honey may be ultra-pasteurized.

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The Benefits of Honey + How to Incorporate It Into Your Diet - Health Essentials from Cleveland Clinic

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By: Jessica Marksbury October 9, 2020

Beatriz Recari tees off at the 2020 LPGA Marathon Classic.

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Beatriz Recari has been traversing the globe as an LPGA Tour pro for over a decade. But last June, the 33-year-old Spaniard noticed that years of competition and travel were beginning to take a serious toll on her body.

Every year, I got sick around April, May, as soon as we started with the heavy competition of many tournaments in a row, Recari said in a recent phone interview. I would struggle so much at times. There was one time that I had to withdraw from the Pro-Am and pay the fine so I could get up on Thursday. I was that tired. I would wake up unable to get out of bed. Even though I never looked out of shape, inside, I was not fit by any means.

After working with a nutritionist failed to garner the results Recari was after, the three-time LPGA Tour winner decided it was time to take her health into her own hands. She did her own research online, and started by eliminating dairy and white carbs, like bread, rice and even wheat products.

Though Recari says she quickly felt better, she ended up modifying her diet to include clean carbs only for breakfast, like overnight oats with chia or flax seeds. Her meals include a protein and vegetables, and she snacks on things like walnuts and almonds.

I never felt like an athlete, Recari said. I felt so heavy and slow. I dont care how I looked. Inside, I didnt feel like an athlete. So I wanted to do things that made me feel more light, more athletic, more responsive, more reactive.

Recari then incorporated a more cardio-centric exercise regimen into her routine, and incredibly, she shed 20 lbs. from her already slim frame in only two months. The addition of boxing to her gym routine further hastened her physical transformation.

I dont believe in just working out and then eating like crap, Recari said. Because when I eat like crap, I feel like crap. Of course, it helps to work out. Youre going to feel better. But that was definitely the biggest factor in this whole change.

For Recari, the changes to her diet were never about losing weight. The the effect on her overall wellbeing has been the biggest boon.

I dont get as tired, first of all, she said. Thats for me the biggest change that I noticed, because I inevitably compare with the last few tournaments that I played last year. And then in terms of strength, I am stronger. I know that because I lift more. I feel better. I do more.

But the main difference for me is the ability to go to a tournament Monday, Tuesday, Wednesday, then feel good for Thursday, Friday, and the weekend, she continued. Many times, I would play well and score well on Thursday, Friday, and then just throw it in the bin during the weekend because I was counting down the holes to be done.

Nearly a year and a half in to her transformation, Recari is stronger and healthier than ever an example to us all of the power of self-discipline.

Looking for more womens golf content, including news, instruction and fitness? Visit our new landing page at golf.com/womensgolf.

As a four-year member of Columbias inaugural class of female varsity golfers, Jessica can out-birdie everyone on the masthead. She can out-hustle them in the office, too, where shes primarily responsible for producing both print and online features, and overseeing major special projects, such as GOLFs inaugural Style Issue, which debuted in February 2018. Her original interview series, A Round With, debuted in November of 2015, and appeared in both in the magazine and in video form on GOLF.com.

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This LPGA pro transformed her health by making two crucial changes to her diet - Golf.com

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To shed more light on the disease, a new study was conducted by Dr. Shubiao Wu at New England University in Australia to develop an alternative treatment following the ban of antibiotic growth promoters. The aim of the study was to investigate the effect of a probiotic based on Bacillus amyloliquefaciens CECT 5940 in reduced crude protein (CP) diets to amend the negative impact of challenge.

Consumption of diets containing high protein not only leads to increased nitrogen content of the digesta and excreta, but also to an enhanced substrate for C. perfringens growth (Lan et al., 2005; Timbermont et al., 2011). The experimental induction of intestinal damage to cause NE in broilers has been accomplished by infection with Eimeria before inoculation with C. perfringens (Wu et al., 2010).

Reducing dietary CP may contribute to reduced levels of C. perfringens while benefiting bacteria that use carbohydrates, for example, starch escaping digestion, as a substrate for fermentation (M'Sadeq et al., 2015).

Since B. amyloliquefaciens CECT 5940 produces amylase for starch degradation, its supplementation may favor the proliferation of lactic acid bacteria (Diaz, 2007). In addition, this bacterium may cross-feed other families of bacteria that can use lactate to produce butyrate such as Ruminococcaceae and Lachnospiraceae (Onrust et al., 2015). Butyrate is known to have a positive effect on energy metabolism and gut health (Topping and Clifton, 2001). Therefore, the reduction of CP in combination with the use of B. amyloliquefaciens CECT 5940 may have a synergic effect in the control of C. perfringens, avoiding major issues with necrotic enteritis.

The study results show that feeding probiotic based on B. amyloliquefaciens CECT 5940 promoted performance and contributed to restore the performance of broiler receiving reduced dietary protein under necrotic enteritis challenge. The supplementation of the probiotic in reduced dietary protein resulted in significant lower C. perfringens in the cecum, showing a synergic effect. In addition, the probiotic product promoted the cecal population of Bifidobacterium and Ruminococcus spp. and consequently increased cecal production of acetate, lactate and butyrate which are indicators of better gut health.

Four hundred and eighty Ross 308 day-old as-hatched chicks were randomly assigned to one of the four dietary treatments with eight replicates of 15 birds each. Two basal diets were formulated. The basal diet with normal CP content (NCP) was composed mainly of wheat, sorghum and soybean-meal and formulated to meet the amino acids recommendations for starter (day 1-10), grower (day 11-24), and finisher (day 25-35) phases, which provided 23% CP, 21.49% CP, and 19.50% CP, respectively.

The basal diet with reduced CP content (RCP) had 2% less CP compared to the NCP diet in each phase, which was achieved by supplementation of DL-methionine, L-Lysine HCl, L-threonine, L-valine, L-isoleucine and L-arginine. The treatments consisted of: 1) NCP diet without probiotic; 2) NCP diet with 0.5g/kg Ecobiol 500 (1 x 106 CFU/g of B. amyloliquefaciens CECT 5940); 3) RCP diet without probiotic; and 4) RCP diet with 0.5g/kg Ecobiol 500. All birds received the same challenge, which consisted of inoculation of 1mL Eimeria (5,000 sporulated oocysts each of E. maxima and E. acervulina and 2,500 of E. brunetti) at day 9 and 1ml of C. perfringens (108 CFU) at days 14 and 15.

Performance data was collected to determine the overall body weight and feed conversion in the period of 35 days. Samples of 1mL of pooled cecal contents of four birds per pen were used for DNA extraction according to Kheravii et al. (2017) and the remaining cecal sample was used for volatile fatty acid determination following the method described by Jensen et al. (1995). Data were analyzed by SPSS statistics package version 22. Mean values of the treatments were compared by the Tukey test. Statistical significance was declared at P < 0.05.

Body weight gain and feed conversion ratio at 35 days are presented in Figure 1. No interactions were observed between dietary protein and the probiotic for weight gain and feed conversion, showing independent responses for both dietary protein and probiotic. Reduction of dietary protein in challenging conditions resulted in lower weight gain and higher feed conversion, but the supplementation with probiotic was able to improve weight gain and feed conversion. Consequently, the supplementation of probiotic in the reduced dietary protein was able to bring back the performance to a similar level as the group receiving a normal protein diet without probiotic.

The improvement in the performance could be partially explained by the decrease in the disturbance of the bacteria community in the cecum. The effect of the treatment for the main bacterial groups evaluated are presented in Figure 2. There was an interaction between dietary protein and probiotic supplementation for C. perfringens, meaning that the combination of reduced dietary protein and probiotic supplementation provided the lowest C. perfringens content. Probiotic alone resulted in higher cecal content of Bifidobacterium and Ruminococcus spp., while dietary protein alone was not able to affect cecal bacteria population.

Certain metabolites produced by these bacterial communities, such as the fatty acids contributes to enhance gut development. Therefore, the volatile fatty acid content in cecum was quantified and the results are presented in Figure 3. No interaction was observed between dietary protein and probiotic supplementation for the volatile fatty acids. Broilers fed diets with probiotic presented higher cecal content of acetate, lactate and butyrate, whereas the reduction in dietary protein lead to higher cecal content of acetate and butyrate but lactate was reduced.

Bacillus amyloliquefaciens CECT 5940 is a bacterium with the ability to produce amylases to enhance starch digestion and favor the proliferation of lactic acid bacteria (Diaz, 2007), which could partially explain the higher lactic acid with probiotic supplementation but not with protein reduction alone (Figure 3). Both lactate and acetate produced by members of the Bifidobacterium spp. can cross-feed other families of bacteria capable of using lactate to produce butyrate such as Ruminococcaceae and Lachnospiraceae (Onrust et al., 2015; Moens et al., 2017). Since the supplementation with Bacillus amyloliquefaciens CECT 5940 increased both Bifidobacterium and Ruminococcacus spp. (Figure 2) we can assume a cooperative benefit of this cross-feeding mechanism and, thus, resulting in high production of cecal, acetate and butyrate (Figure 3). Butyrate and acetate are known to have a positive effect on energy metabolism and gut health (Topping and Clifton, 2001) and both supplementation of the probiotic and dietary protein reduction enhanced the production of these two volatile fatty acids. In addition, butyrate plays a big role in the control of C. perfringens (Timbermont et al., 2010) and this explains the reduction observed in our study with the combination of reduced dietary protein and inclusion of probiotic (Figure 2).

The supplementation of probiotic product based on Bacillus amyloliquefaciens CECT 5940 promoted performance and contributed to restore the performance of broiler receiving reduced dietary protein under necrotic enteritis challenge while showing a significant decrease of cecal C. perfringens. These benefits can be attributed to the Increase in cecal Bifidobacterium and Ruminococcus spp. as well as the production of acetate, lactate and butyrate which potentially indicate a healthier gut.

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A new study into the role of Bacillus amyloliquefaciens CECT 5940 (Ecobiol) in reduced protein diets helps shed light on necrotic enteritis disease -...

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Dwayne "The Rock" Johnson is famous for his intense workouts and epic meals. So when it came to their latest challenge video, YouTubers Jujimufu and Tom Boyden figured it was time to try out Johnson's cod diet, in addition to taking on his grueling shoulder workoutall in the space of three hours.

Johnson's daily food intake famously includes 36 ounces of cod, in addition to a plethora of other meats and veggies; Juji and Tom focus on the cod portion of the diet, dividing up the protein-rich fish into an 18-ounce pre-workout meal and 18-ounce post-workout meal.

They prepare the first meal in an air-fryer, seasoning the fish with lemon and black pepper. Each dish amounts to 418 calories, and 91 grams of protein. "This is really easy to eat," says Juji. "This is awesome, I love cod."

After polishing off over a pound of cod each, they head to the gym, where they follow Johnson's shoulder workout. The routine includes 3 to 5 sets of 10 to 15 seated dumbbell overhead press, front raises, lateral raises, bent-over lateral raises, followed by 3 to 4 sets of 20 to 25 more lateral raises, 3 to 4 sets of 8 to 10 barbell shrugs, and finally 3 to 4 sets of 10 t 12 heavy dumbbell shrugs. All with stomachs full of cod.

"I was throwing up during that shoulder workout," says Tom. "Only like 8 or 10 times, it's OK."

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Following the workout, it's time for the second serving of cod, and they each sit down to consume another 18 ounces. "This is like competitive eating," says Juji. "If there was more here, I could keep eating."

They conclude that while eating 36 ounces of fish in such a compressed period of time is challenging, if they were to eat the same amount spread out throughout the day, it would be incredibly easy, and they can see the appeal that eating such large volumes every day holds for Johnson. "It's really not that many calories," says Tom. "There's no fat, so it's not bad."

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The Rock Eats 36 Ounces of Cod Every Day, So These Guys Just Ate 36 Ounces of Cod in a Day - menshealth.com

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While preparing to shoot his action new movie Mission Extreme, Bollywood star Arifin Shuvoo decided to make the most of the opportunity, and get into the absolute best shape possible. At the start of his journey, he weighed 95 kgs (209 pounds), having intentionally gained weight for his previous film, Ahaa Re. "To lose that and transform the body in only nine months seemed impossible," he says in a new YouTube video.

He immediately made changes to his diet, and started doing high-intensity cardio, including running and rowing, to begin the process of burning fat. "I had very low stamina in the beginning as I had never endured such hectic training," he says.

As the workouts progressed, Shuvoo introduced weight training into his routine. "I thought I would never be able to lift that much weight," he says. "After some time, I realized I could actually lift heavier weights."

However, he recalls that just as he was beginning to see some physical results and feel more confident in his training, he got injured: heavy lifting had led to repetitive tissue damage, causing extremely painful swelling in his knees and ankles. "I was apparently putting pressure on already damaged tissue cells," he says. He was forced to suspend his workouts for four months while he recovered: "Training was strictly forbidden, because I could not even stand up."

Having previously been advised by doctors against taking action roles following an earlier injury, Shuvoo became depressedbut he still wanted to see this journey through. "I didn't want to give up without trying, I had to at least try. I was determined," he says. "I decided to start training again. This time, we decided to stop legs and lower body exercises, and start with the upper body... I couldn't give up midway, I wanted to push a bit more."

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Nine months after beginning his transformation, Shuvoo was ready for his new role: he weighed 82 kgs (180 pounds), having lost his belly fat and replaced it with ripped six-pack abs, in addition to building muscle in his chest, shoulders, back and arms.

"Anything is possible in this world, if you want," he says. "If we want something from the heart, and work for that, never giving up on our goal, anything is possible."

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A Bollywood Action Hero Shared the Workout and Diet That Helped Him Get Shredded - menshealth.com

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October 10, 2020 11:30:30 am

By Dr Seema Khanna

Todays hectic schedules attending online classes and appearing for online exams, not going for outdoor activities left children feeling drained, with lack of concentration. Outside food is avoided, since most of the children take homemade meals. So mothers have to be very careful while serving them a variety of nutritious meals.

Food and drinks that boost or support brain function and concentration are a combination of antioxidants in large amount, probiotics, proteins, Omega-3 fatty acids and Vitamin B12. Our traditional herbs are found to be very useful to boost energy, cognitive health and immunity. Wholegrain foods are to be consumed in abundance as they are rich in Vitamin B 12 {Cobalamin}, proteins and fibre. Vitamin B12 plays an important role in the production of red blood cells as well as the proper functioning of the nervous system. Eggs, salmon fish are good sources of protein, omega-3 fatty acids and vitamin B12. It acts a protective measure for the body and prevents kids from covid and other deadly diseases. At least, one or two eggs (whole) or 60 gms of fish should be given every day to a child. Good commonly available antioxidant sources are cinnamon, mint, etc, which can be added to curd (a probiotic).

Read| Why mental health issues are increasing in children

A new class of natural and synthetic compounds are emerging known as NOOTROPIC or smart drugs, found to improve brain function. There are several beverages containing natural NOOTROPIC compounds, these have phytochemicals (potentially toxic chemicals produced by plants that have beneficial effects on animals when consumed in moderate amounts). Phytochemicals can enhance neuroplasticity and resistance to neurodegeneration. There are commonly used beverages like:

Coffee: Its brain benefits come from caffeine. For individuals with problems of acidity, they should consume coffee without milk, i.e., black coffee.

Green Tea: It has NOOTROPIC compounds l-theanine combined with caffeine may improve attention and concentration. In addition to this, while preparing green tea, there are few Indian herbs which boost immunity and concentration (as these contain antioxidants in liberal amounts). Tulsi, mint, ashwagandha (ginseng), cinnamon, clove and ginger should be added. A review of 21 human studies found that green tea as a whole may support focus, attention and memory.

Kombucha: A gelatinous mass of symbiotic bacteria and yeast, a fermented beverage which is usually made from green tea and sugar which is then fermented with the help of a scoby. SCOBY is an acronym for Symbiotic Culture Of Bacteria & Yeast. This is a sweet, sour and fizzy drink. Its major benefit is in introducing a useful bacteria called probiotic to your gut and gut health may boost brain function via the gut brain access (the two-way line of communication between your gut and brain).

Common and tasty drinks may include orange juice, blueberry juice, green smoothies (can be made tasty by adding mint, lemon juice and lemon grass). Greens include celery, red amaranth, green apples and spinach.

Read| Mental health issues are real, even for toddlers

Golden Milk: Milk added with turmeric (curcumin) and toppings like cinnamon, tulsi and brahmi is full of protein, calcium, vitamin A and antioxidants. This may increase the childs production of brain derived neutrophic factor (BDNF), so raising BDNF levels may improve brain function.

Almonds (soaked and peeled), pumpkin seeds (containing micronutrients like zinc, magnesium, copper and iron) should be added with a daily diet schedule.

Most importantly, these all help in maintaining body weight. All of the above foods are extremely helpful and play an important role in boosting immunity and metabolism keeping the kids healthy and safe during these hard times in the pandemic.

(The writer is a consultant nutritionist.)

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Dr. Michael Greger is a well-known doctor and author, whose bestselling books, How Not to Die, and How Not to Diet are each a veritabletome and guide tohealthy living. Dr. Greger, who launched NutritionFacts.org,guide to living a healthy plant-based life, makes no secret that he believes in the power of plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to boost immunity, fight inflammation, reverse heart disease and help dial back diabetes symptoms and pre-diabetes. If you read his books you know the exhaustive research that goes into each of his chapters in How Not to Die from .... Alzheimer's, Lung Cancer, Heart Disease, you name it. Here, he explains exactly what we all need to be doing, right now, to boost our immune systems. The body's own defenses are our best bets in fighting off the virus that causes COVID-19, the flu, and every other possible infection that could be coming your way. Boost it now, while you are healthy enough to be able to fight back when the virus is making its way to your door.

Dr. Michael Greger: There are amazing studies showing that simple foods can boost your immune system, like randomized double-blind trials showing that eating broccoli sprouts can reduce viral loads for influenza, decrease virus-induced inflammation, and boost our antiviral natural killer cell activityall from just eating broccoli, but COVID-19 isnt the flu.

Unlike other common viruses, coronaviruses have not been shown to cause a more severe disease in immunosuppressed patients. Why? Because your own immune response appears the main driver of lung tissue damage during infection.

Starting around the second week of symptoms, the virus can trigger whats called a cytokine storm, an autoimmune reaction where your body over-reacts. In attacking coronavirus, your lungs get caught in the crossfire. In burning down the village in order to save it, we may not survive the process.

I certainly support general, commonsense advice to stay healthy during the crisisgetting sufficient sleep, keeping active, reducing stress, staying connected (albeit remotely) to friends and family, and eating a healthful dietbut I would not go out of your way to take supplements or eat foods to boost elements of your immune system until we understand more about this virus.

Dr. Michael Greger: Whole-food, plant-based nutrition. Pretty self-explanatory, right? But arent some plant foods better than others? You can apparently live extended periods eating practically nothing but potatoes, which would, by definition, be a whole-food, plant-based dietbut not a very healthy one. All plant foods are not created equal.

The more Ive researched over the years, the more Ive come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. As the list of foods I tried to fit into my daily diet grew, I made a checklist, which evolved into the Daily Dozen.

Each day, I recommend a minimum of three servings of beans (legumes), two servings of berries, three servings of other fruits, one serving of cruciferous vegetables, two servings of greens, two servings of other veggies, one serving of flaxseeds, one serving of nuts and seeds, one serving of herbs and spices, three servings of whole grains, five servings of beverages, and one serving of exercise (90 minutes at moderate intensity or 40 minutes of vigorous activity).

This may sound like a lot of boxes to check, but its easy to knock off several at once. With one peanut butter and banana sandwich, youve just checked off four boxes. Sit down to a big salad of two cups of spinach, a handful of arugula, a handful of walnuts, a half cup of chickpeas, a half cup of red bell pepper, and a small tomato, and seven boxes can be ticked in one dish. Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you could wipe out nearly half your daily check boxes in one meal. And then if you ate it on a treadmill(kidding!).

Regarding vitamin D, we evolved to make all the vitamin D we need from the sun, but most of us are no longer running around naked in equatorial Africa. It shouldnt come as a surprise that many of us modern humans may be deficient in vitamin D, also known as the sunshine vitamin, if we live, for example, in Northern climes covered up over the winter months.

If you dont get adequate sun exposure, I recommend daily supplementation with 2,000 IU of vitamin D, ideally with the largest meal of the day.

Regarding vitamins C and A, just eat your fruits and veggies, and these vitamins will take care of themselves.

The only other vitamin Im zealous about is B12, which is not made by plants or animals but by microbes that blanket the earth. In todays sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we dont get much B12 in the water anymore, we dont get much cholera, either, which is a good thing!

A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Though deficiency for those starting out with adequate stores may take years to develop, the results of B12 deficiency can be devastating, with cases reported of paralysis, psychosis, blindness, and even death. Newborn infants of mothers who eat a plant-based diet and who fail to supplement may develop deficiency much more rapidly, with disastrous results. Getting enough vitamin B12 is absolutely nonnegotiable for those centering their diets around plant-based foods.

For adults under age 65, the easiest way to get B12 is to take at least one 2,500 mcg supplement each week or a daily dose of 250 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin.

As we age, our ability to absorb vitamin B12 may decline. For those over 65 who eat plant-based diets, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day.

Instead of taking B12 supplements, it is possible to get sufficient amounts from B12-fortified foods, but we would have to eat three servings a day of foods each providing at least 25 percent of the Daily Value (on the Nutrition Facts label), with each serving eaten at least four to six hours after the last. For B12-fortified nutritional yeast, for example, two teaspoons three times a day would suffice. For most of us, though, it would probably be cheaper and more convenient to just take a supplement. Our fellow great apes get all the B12 they need eating bugs, dirt, and feces, but Id suggest supplements instead!

Researchers have found that zinc is beneficial in reducing both the duration and the severity of the common cold when taken within the first 24 hours of symptom onset. Zinc lozenges appear to shorten colds by about three days with significant reductions in nasal discharge, congestion, hoarseness, and cough.

The common cold results for zinc are often described as mixed, but that appears to be because some studies used zinc lozenges containing added ingredients like citric acid that strongly sequester zinc, so little or no free zinc is actually released. They taste better, but whats the point if you dont actually get the zinc?

Whats the best way to take zinc for the common cold? Lozenges containing around 10 to 15 milligrams of zinc taken every two waking hours for a few days, starting immediately upon symptom onset, as either zinc acetate or zinc gluconate without zinc binders, such as citric acid, tartaric acid, glycine, sorbitol, or mannitol may work best.

Im skeptical it would be helpful in well-nourished individuals, but, if taken as directed, it shouldnt hurt, though zinc supplements and lozenges can cause nausea, especially when taken on an empty stomach, and some other gastrointestinal symptoms. And one should never put zinc in their nose. In the drug store, youll find all sorts of intranasal zinc gels, sprays, and swabs that have been linked to the potentially permanent loss of ones sense of smell.

Because the zinc in plant foods isnt absorbed as well as the zinc in flesh foods, a study published earlier this year found relatively low blood zinc levels in vegetarians. So, anyone eating plant-based dietsmen or womenshould make sure they eat whole grains, beans, and nuts every day. But some men might just require more than others.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks.

Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

So, give yourself the best advantage by boosting your immunity with whole plant foods brimming with antioxidants and phytonutrients, such as berries, cruciferous vegetables, whole grains, and legumes.

Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.

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The 5 Best Things to Do to Boost Your Immunity Right Now - The Beet

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