Category Archives: Diet And Food

Asian elephant. Credit: MEME

New research has shown that there are significant differences between the Asian and the African forest elephant - and it isn't just about size and the shape of their ears. It is about what they eat and how they affect forest ecosystems. See video here.

As megaherbivores and the largest of our land animals, elephants have a significant impact on their habitat. In Central Africa, forest elephants act as ecological filters by breaking tree saplings and stripping them of foliage. But we have much more to learn about the impact of elephants on Southeast Asian rainforests. And new research suggests that the Asian elephant is a daintier eater - preferring palms, grasses and bamboo to tree saplings.

Experts from the University of Nottingham Malaysia Campus and a team from the University of Florida have been taking a closer look at the foraging impacts of the Asian elephant, and they've been puzzled by some of the results. Their research, 'Foraging Impacts of Asian Magafauna on Tropical Rainforest Structure and Biodiversity' is published Wednesday 30 August 2017, in the scientific journal Biotropica.

The study was led by Professor John Terborgh, of the University of Florida, Gainesville, a pioneer and leading expert in tropical biology and conservation. The research took the team deep into Malaysia's dense closed-canopy forests where thick vegetation normally precludes direct observation of elephants.

Using traditional forest sampling techniques the team looked at forest structure, composition, and diversity in two Malaysian forests - the Royal Belum State Park which is home to 14 of the world's most threatened species including the Asian elephant; and Krau Wildlife Reserve, where elephants have not roamed since 1993. The results were compared with results from African forests.

In the two Malaysian rainforests, the team found clear differences in tree density, composition, and diversity. The density and diversity of tree saplings were higher in Krau where elephants are now absent. Palms, gingers, pandans and bamboos (monocots) were also more abundant. In Belum, however, monocots over a metre tall were virtually absent.

Dr Ahimsa Campos-Arceiz, from the School of Environment and Geographical Sciences, and Principal Investigator of the Management & Ecology of Malaysian Elephants (MEME), said: "Our initial expectations were that Asian elephants would have similar impacts to those described for African forest elephants in Gabon where John Terborgh and Lisa Davenport have conducted previous work. However, our results show that Asian elephants have an important impact on forest dynamics but these impacts seem to be very different from the ones produced by African forest elephants."

The clearest difference was in monocot plants - palms, grasses, bamboo. These were found to be abundant where Asian elephants are scarce but rare where elephants are present. We also found some puzzling results in terms of tree scars - signs of elephant feeding - that suggest that elephants might not be eating tree saplings (small trees) as much as we assumed.

Dr Campos-Arceiz said: "Asian elephants seem to be more interested in monocot plants, especially palms. These results have very interesting and important implications in terms of elephant ecological impact. Maybe this is the reason why Asian elephants do not seem to modify forest the way African elephants do. And human-elephant conflict is greater in Malaysia because we are planting palms which are the very food elephants love to eat. We are currently continuing this work through direct observations of elephant feeding in Malaysian rainforests."

Explore further: Genetic study shakes up the elephant family tree

More information: Biotropica (2017). DOI: 10.1111/btp.12488

Go here to see the original:
A big difference between Asian and African elephants is diet - Phys.Org

Low-carb diets have become extremely popular among the millions looking for the solution of losing weight and keeping it off.

While the South Beach Diet isn't as strict as many low-carb diets, it does limit the amount of carbs you can eat and encourages adding more healthy fats to your diet.

The following is everything you need to know to decide whether the South Beach Diet is right for you:

The South Beach Diet was created by a cardiologist in 2003, and it's considered to be a modified low-carbohydrate diet,according to U.S. News & World Report. It's based on the idea that carbs and fats can be either good or bad. If you decide to follow the South Beach Diet, you'll probably be getting fewer carbs and more protein and healthy fats than you're used to eating.

The diet is broken down into three phases, asoutlined by the Mayo Clinic:

Phase 1 This stage lasts only two weeks and is the most restrictive. Almost all carbs are eliminated during this phase, which is designed to jump-start weight loss and eliminate your cravings for refined starches and foods that are high in sugar.

Phase 2 This long-term weight loss phase is less restrictive and should be followed until you reach your goal weight. You can add in some, but not all, of the foods that are restricted in the first phase.

Phase 3 After you've reached your goal weight, you're supposed to take the principles learned in the first two phases to eat healthier for the rest of your life. Most foods are OK to eat in moderation at this point.

The diet also encourages exercise, includingwalking and exercises designed tostrengthen your core.

If you're following the South Beach Diet, you'll be encouraged to eat plenty of vegetables.For the AJC

Foods that are encouraged

The South Beach Diet calls for plenty of the following types of foods:

The Mayo Clinic says the South Beach Diet can yield some health benefits. If you eat more healthy carbs and more healthy fats in the long-term, you can see health benefits that go beyond weight loss, such as lowering your cholesterol levels.

It views the diet as generally safe, but cautions against restricting carbohydrates too severely. This can cause ketosis, a process caused by insufficient sugar in your body. Without enough sugar to use for energy, your body will break down stored fat, and you can experience ketosis and its side effects, including nausea, headache, mental fatigue and more.

In addition,experts told U.S. News & World Report that the first part of the diet is a little heavy on fat and that phases one and two may not contain enough carbs. They also caution people with kidney problems that the diet may not include enoughpotassium.

However, it also said that you should feel full while you're following this diet, because it contains plenty of fiber. This is also true since snacks are encouraged in order to help prevent you from getting hungry.

Read more here:
Everything you need to know about the South Beach Diet - AJC.com - Atlanta Journal Constitution

As much as I dislike stereotypes, the person sat at their desk politely declining sweet treats because Im on a diet is one weve all seen.

That person was me for years, and every time I was on a diet, it never worked out.

We see it all the time in magazines, plastered across articles online Girl loses HALF HER BODYWEIGHT after making one simple change.

Those of us who read these articles are often struggling with the exact same problems. In fact, were probably sat reading it over a bowl of sweets (guilty) and thinking thats a great idea. Starting tomorrow may as well finish this bowl of sugary goodness first I will get right on the diet. Time for a new me!

Then we strip our cupboards of all our favourite foods, sit down in front of a plate of salad, and last two weeks before someone offers us a glass of wine and we go oh, alright then.

Year after year, we yo-yo between miracle cures that claim to offer one simple plan, one basic exercise regime, for a reasonable price, that fits your budget, easily slots into your hectic lifestyle, and is so simple to follow youll have lost all the weight before you know it.

If that was true, thered be no need for viral articles praising someone who stuck with one of the plans and made it to the end. Wed all be following our regimes with such ease, none of us would be overweight, and I wouldnt be writing the words youre reading.

But because theres big money in advertising miracle solutions, and lots of people out there who love to eat cake, the diet factory, as I like to call it, will keep on churning out its produce until theres a major change in the way we think about food.

Having been on every diet plan under the sun, Im going to share how each of them panned out, and why Im not going on a diet to lose weight.

Talking is good. I will talk to other people who need to lose weight, connect with a group, and that will help me a lot, I thought as I dutifully paid a joining fee, printed off my pass and headed down to my nearest group one evening.

We had a brief chat about how to avoid temptation in the house, and why stocking healthy food is the way forwards. This was perfectly sound in its logic, and so were the healthy eating guidelines I was handed.

But when I looked at the food list, my allowance and how many calories that equated to, I realised I was just going on a 1500 calorie meal plan and having a weekly talk. I could do the same by myself without the bill. So I didnt go to the next session, followed the plan for a weekthen went back to my old eating habits.

Before I went to Uni, I decided to egg my way to a summer body. It was not pretty. Pan after pan of boiled eggs got forced down my gullet. I figured that cutting out most major food groups and eating lots of protein would be the miracle cure I was looking for.

Sure, my breath stank. I developed a constant headache that put me in an awful mood. I had no energy. I spent my time either sleeping, trying not to fall off an exercise bike or forcing down eggs. But I was going to look AMAZING. Who cared if I had no life?

I tweaked my diet so it included meat and veggies, and dutifully followed the low-carb life for the next 18 months.

But I became terrified of carbs. Id lost weight by cutting them out. Oh my god I could never eat bread again. Pasta could never touch my lips. Or I would become overweight in a flash. Months of hard work ruined. No, it was simply not going to happen.

Meals out were a nightmare Id sit in the corner with a bowl of nuts, stomach rumbling, saying it was fine, thats all the restaurant had that served my dietary needs, you all go ahead and enjoy your chocolate sundaes ITS FINE I LOOK GREAT WHO CARES.

After a few years, I became sick of not knowing what normal eating was, and when a friend was cooking pasta one night I said Oh sod it and grabbed a bowl.

The overeating crept back, I gained the weight again, andyou know the rest.

This is supposedly how the cavemen eat, and were all cavemen really, right? Its who our ancestors are, and they didnt have access to all the sugary refined rubbish we can grab in supermarkets.

Besides, I was eating some types of carb, so really, eating berries and nuts was super healthy.

Granted, going paleo involves cutting out dairy, and I realised that I personally feel better not consuming much yogurt or cows milk. Im probably mildly lactose intolerant. So some good came out of it on a personal level.

But I felt restricted again. It didnt feel like I was living to be turning down the muffins that got handed round among friends, avoiding most alcoholic drinks and never feeling satisfied.

I wasnt enjoying what I was eating, felt cut off from the people I was with, and after a few weeks, I grabbed a muffin. Or three. Maybe a whole pack. Then possibly some chocolate. You get the picture.

I know going vegan isnt the same as going on a diet plan, and people who are vegan will have perfectly reasonable ethical or health-based arguments for cutting out all meat, fish and animal produce from their daily food intake.

But many people see going vegan as a way to lose weight, because cutting out food groups will often have this side effect. So I decided to cut out the chicken sandwiches I so dearly loved, say goodbye to the blocks of cheese Id graze on in front of Netflix in the evening, and switch to tofu instead.

After a few weeks of eliminating these food groups, I did lose some weight, but I felt like a fraud. Stocking up on vegan products just so I could try, yet again, to get a summer body, instead of doing it because I was genuinely committed to the lifestyle.

Plus, I still felt like there was a void. And that void had to be filled with food. Eating tons of tofu didnt solve the problem. So one night I went down to the shop and bought a chicken sandwich.

You should try them, honestly, my mate has all the shakes then eats an entire family size bag of Doritos every night and still loses weight, a friend told me, as if the shakes contained some sort of magical anti-fat powder that made you slim.

So I bankrupted myself by stocking up on shakes and healthy meal ingredients because I was allowed to eat one healthy meal a day, so that made me feel more balanced.

Thing is, if youve got a problem with overeating, and youre presented with tasty strawberry shakes, youre just going to sit there chugging the lot. Then run to the toilet and stay there for several hours. And realise you have no money for more food until the next week.

Fruit and veg is good for you. Its full of vitamins. So why not supercharge yourself by pumping your body full of them? In facthow about you drink nothing but those vitamins? Just drink juice. And nothing else. This was the logic I used as I looked up juicing plans.

Once Id done my research, I lugged back a bag full of fresh produce and threw it into a juicer. Gagging slightly as I knocked back the green mixture Id created, I went about my day feeling rather smug.

I was juicing, dont you know. And Ive got a bugger of a headache, but its fine. Im juicing. With mild dizzy spells. And now I feel nauseous. And everyone is annoying me and Im in an awful mood. But Im juicing. Im going to lose so much weight. Itll be great. Oh my GOD I AM SO HUNGRY WHERES THE NEAREST THING I CAN EAT.

Im not going to enter the debate about whether juicing has health benefits Im no expert. But for someone who cannot handle being deprived of food, drinking nothing but fruit and veg is probably the worst solution possible.

Have you seen a pattern yet? I was trying to find a miracle cure without looking at why Im overweight in the first place. Covering up the cracks by restricting myself, swinging between dietary extremes, and cutting out important nutrients in a bid to get the fat off.

So whats my current plan to lose weight? This is the top enquiry I get from readers following me on my journey. How are you doing it?

Well, theres no one size fits all solution. Everyone is different. Sure, were united in the fact that we all ate too much for too long, and now we need to look after our health. But we all have different reasons for doing so. Maybe youll figure out what your reason is after reading about why I let myself get so overweight.

What I do know is that losing weight isnt about going on a diet. Its about finding out what foods you can enjoy eating for life, that will also nourish your body. Its about loving yourself, loving your body as it is now, and wanting to make it even better than it already is by making it healthier. Its about not starving yourself, cutting out major food groups, or swinging between extreme styles of eating.

Put simply, its about learning to love food the right way. Knowing what will make you feel good, both body and mind. Combining that with exercise something I will start to cover in coming weeks. But, most of all, knowing that this journey is not primarily about losing weight. Its about loving who you are, and wanting to give yourself the best life possible. And one of the ways you can do that is by eating less crap.

If you believe your eating habits are disordered, or youre worried about a friend or loved one, you can contact Beats adult helpline on 0808 801 0677. They also have a youthline, which is at 0808 801 0711. The helplines are open 365 days a year, 3pm-10pm.

Alternatively, you can check out the support available onthe Beat website.

I used to just eat whenever I felt like it if I saw something that looked good, if I was bored, if I was watching Netflix. But actually, filling yourself with crap all day just makes you feel sluggish and irritable.

Every day, Id wake up with a headache that I just couldnt shake. Id wash down the junk food with a side of painkillers often those infused with caffeine, as Id be constantly tired, no matter how much sleep I got.

Instead of mindlessly grazing, I decided to be more mindful around what I was eating. Taking time to make something made me appreciate what I was putting in my body. Being aware of what I was eating made me think more about how I was fuelling myself over the course of a day.

The act of cooking in itself is incredibly therapeutic I had a housemate last year who told me he made time every night to cook for himself. Its my chill out time, when I can really relax and de-stress after a day of work, he told me. I can see what he means now.

Once Ive finished, if I feel like eating more, I wait 20 minutes. Most of the time, Im not hungry after that time has elapsed.

By being aware of what Im eating, how it makes me feel, and taking time to appreciate what food can do for me, Ive learned how to use it correctly.

Plus my headaches have disappeared. Funny, that.

MORE: Why did I let myself get so overweight?

MORE: The moment I realised I had to lose weight

See original here:
Why I failed every single diet I went on - Metro

(Photo: Getty Images)

One secret toFloyd Mayweather's takedown ofConor McGregor, which cemented his undefeated 50-0 record, has been revealed.

Mayweather ate like a beast leading up to the fightall in proportion to his workouts, of course.

TMZ went directly to the source,Floyd's chef J. Santiago.

A typical breakfast includes eggs, home fries, grits, various breakfast meats including bacon, turkey sausage, turkey ham and turkey Kabasa, and pancakes.

Floyd's "obsessed" with spaghetti bolognese. He's had it pretty much every day leading up to the fight.

Other favorites ... BBQ chicken, baked chicken with rice and gravy and all sorts of soul food.

(Photo: Getty Images)

Before his weigh-in, whereMcGregor popped an unsightly erection,Floyd cut back and only ate two bananas a day while drinking plenty of water.

In the weekend leading up to the fight, he has morespaghetti bolognese as well as some barbecuechicken, green beans, rice,sautedshrimpand salad, TMZ also reports.

What he ate on the day of the fight is unknown, but whatever it was... it worked.

See the original post here:
Floyd Mayweather's Chef Reveals the Shockingly Unhealthy Diet He Followed Before Taking Down Conor McGregor - Maxim

What it is: Otherwise known as the caveman diet, Paleo is a popular diet plan in which followers eat only foods that our hunter-gatherer ancestors would have consumed. Founder Loren Cordain, Ph.D., says that because Paleo is more in line with what our genetic ancestors ate, the lifestyle helps people minimize their risk of diseases and lose weight. A Paleo diet is rich in meats, fruits, vegetables, seafood, and nutsbut low in grains; dairy; added salt; and legumes such as peanuts, beans, lentils, and soybeans. (Want to know more? Check out our beginner's guide to going Paleo.)

What that means for your skin: Lets just say theres a reason many beauty supplements contain protein-rich formulas: Proteins are essential for healthy skin. [They] are broken down into amino acids, which are the building blocks for all of the proteins found in the skin, hair, and nails, as well as in the rest of the body, explains Hadley King, M.D., dermatologist at SKINNEY Medspa in New York City. So just as protein is the key to building muscle, its also necessary for building up collagen for healthy, elastic, strong skin.

But protein isnt the only dietary staple a Paleo-rich diet can provide. Sufficient healthy fats are necessary for the barrier function of our skin, King says. Translation: Healthy fats from foods such as olive oil and avocados can help your skin stay hydrated and protected from the elements.

Of course, one thing to keep in mind when you're eating a protein-rich diet is the type of meat. Theres still some concern around hormone-treated poultry, explains S. Manjula Jegasothy, M.D., CEO and founder of Miami Skin Institute. Foods that are high in exogenous [external] hormones, such as those extra-large, nonorganic chicken breasts and other animal proteins that have been treated with hormones on the farm, have been linked to higher overall cortisol levels, she says. Higher cortisol levels can mean higher testosterone and estrogen or progesterone levels, which potentially lead to acne, she explains.

Ultimately though, as long as your dietary restrictions dont result in a deficiency of any particular vitamins, minerals, or other nutrients, then following a Paleo diet will actually be good for your skin, King says, adding that avoiding added salt might also lead to decreased puffiness (a.k.a. no under-eye bags from that late night out).

Read more here:
Paleo? Whole30? Here's How These Popular Diets Affect Your Skin - Greatist

You cant go wrong with green. Dancing with the Stars alum Derek Hough spoke exclusively with Us Weekly about a newly-adopted vegan diet hes committed to trying with girlfriend Hayley Erbert while attending the Choreography Nominee Reception in Los Angeles on Sunday, August 27.

The 32 year-old TV personality, who has been dating the 22-year-old DWTS troupe dancer since July 2015, told Us: We both are trying the vegan thing right now and its actually really easy. People are like, Is it hard? and Im like, nah. Living in LA, its actually hard not to be [vegan]. I feel great. I have a lots of energy, my skin has cleared up, I feel great.

Hough and his love made the commitment to a plant-based diet to better improve their health and naturally boost their energy levels.

Its a health thing. It really is, the World of Dance judge said. I think its just something that you have to discover yourself and works for you. Its about energy for me. If youre waking up and youre tired and a little sluggish, then you dont have to live like that.

He continued: There is a life where you can wake up and have level 10 energy from the minute you wake up to the minute you go to sleep without having to take caffeine or take coffee. That does exist.

While Hough prefers to dine out at vegan restaurants rather than cooking his own dishes, he explained that for people who are curious about a plant-based diet, they should experiment with different food options to know what will work best for their own bodies.

But dont be fooled. While the couple make a conscious effort to eat healthy, the hunk admits that he and his girlfriend both had a moment of weakness on a recent night out.

I have the popcorn and I have the nachos. Thats my vice, Hough laughingly revealed. I go to the movies and I just eat tons of popcorn and stuff like that. And she had donuts. She loves sugar.

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'DWTS' Alum Derek Hough Is a Vegan, But Still Loves Nachos - Us Weekly

"Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death."

PIC: Health authorities in Europe and North America recommend eating more fruits and vegetables. (Credit: Umar Nsubuga)

HEALTH & LIFESTYLE

Widely promoted guidelines to reduce fat intake could be unhealthy for people in low- and middle-income countries whose diets are already too starchy, researchers have said.

Health authorities in Europe and North America recommend eating more fruits and vegetables while curtailing consumption of fatty foods, advice also adopted by the United Nations and globally.

But people in poor nations cutting back on fat may wind up piling on more carbohydrates -- such as potatoes, rice or bread -- because fruits and vegetable are more expensive, the authors point out.

"The current focus on promoting low-fat diets ignores the fact that most people's diets in low- and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes," said Mahshid Dehghan, a researcher at McMaster University in Ontario, Canada and lead author of a study in The Lancet.

Meanwhile, a companion study, also published in The Lancet, concludes that the rich-world guidelines -- backed by the World Health Organization (WHO) -- on fruit and vegetable consumption could be safely cut back from five to a more affordable three portions per day.

Dehghan and colleagues sifted through the health data of 135,000 volunteers from 18 countries across six continents, aged 35-70, who were monitored for a seven-and-half years.

People who met three-quarters or more of their daily energy needs with carbs were 28 percent more likely to die over that period that those who ate fewer starchy foods (46 percent or less of energy needs).

Surprisingly, the findings also challenged assumptions on fat intake: diets high in fat (35 percent of energy) were linked with a 23 percent lower risk of death compared to low-fat diets (11 percent of energy).

"Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death," Dehghan told AFP.

Regional imbalances

That covered a mix of saturated fats (from meats and milk products), along with monounsaturated and polyunsaturated fats (from vegetable oils, olive oil, nuts and fish), she added.

The study did not look at so-called "trans fats" from processed foods because "the evidence is clear that these are unhealthy," Dehghan said.

The best diets include a balance of 50-55 percent carbohydrates and around 35 percent total fat, according to the authors, who presented their findings at the European Society of Cardiology Congress in Barcelona.

Current global guidelines -- based mostly on studies done in Europe and the United States -- recommend that 50-65 percent of one's calories come from carbs, and less than 10 percent from saturated fats.

Overall, the study found that average diet consists of just over 61 percent carbohydrates, 23.5 percent "good" fat, and 15 percent protein.

But these averages hid important regional imbalances: In China, South Asia and Africa, intake of starchy foods was 67, 65 and 63 percent, respectively.

A quarter of the 135,000 subjects -- mostly in poorer nations -- derived more than 70 percent of their daily calories from carbohydrates, while half had less than seven percent saturated fats in their diet.

The findings "challenge conventional diet-disease tenets" largely based on the lifestyles of Europeans and Americans, Christopher Ramsden and Anthony Domenichiello commented, also in The Lancet.

Dehghan and colleagues set out to look for links between diet and cardiovascular disease, which kills some 17 million people around the world each year -- 80 percent of them in low- and middle-income countries.

Many factors contribute to these diseases but diet is one of the few that can be modified to lessen risk.

But while high-carb and low-fat diets were clearly associated with greater mortality, no statistical link was found with the kind of life threatening events -- strokes, heart attacks, and other forms of heart failure -- that stem from cardiovascular disease.

"Most of the current debate about diet and health has focused on cardiovascular mortality," noted Susan Jebb, a professor at the University of Oxford who did not take part in the study.

The reported link between high-carb diets and excess mortality "was from non-cardiovascular deaths and is unexplained," she said.

See more here:
Diet guidelines 'biased against poor nations' - New Vision

Oh, and crash diets that promise you'll lose 30 pounds in 30 days don't workdrastically slashing calories can sabotage your efforts, ultimately stalling weight loss. "Your metabolism is going to slow down because it's not getting the fuel it needs to burn calories efficiently," says Lippert, who warns women not to go below 1,200 calories a day. Science agrees: Research shows that calorie-restriction plans often fail, with one-third to two-thirds of dieters regaining more weight than they lost on their diets.

You know what else fails? Calorie counting. Sure, it can ultimately whittle your waist1 pound of weight is equivalent to 3,500 calories, so skimming 500 calories a day means about a pound a weekbut number-crunching every meal is tedious and time-consuming and can take the joy out of eating. "If you get wrapped up in the numbers, it's very hard to sustain long-term changes," says Lippert. "Focus on eating whole foods instead and the calories will fall into place as they should."

Little Changes Really Do Add Up"Small steps are the key to changing your eating habits," says Lippert. "If you do something that's extreme, it's tough to feel motivated to keep doing it." And there's plenty of research to back it up, with studies showing that those who make small diet changeslose more weight and are more likely to keep it off than those on traditional diets. "Everyone is different, but focusing on three to five specific goals allows you to hone and solidify them to ensure lasting habit change," adds Lippert.

On that note, here are the simple tweaks your diet needs for slow, steady, and lasting weight loss.

1. If you cut out your daily soda habit, you'll lose 1 pound in a month.One 12-ounce can of soda has 140 calories and a whopping 39 grams (15 teaspoons) of sugar.CALORIES SAVED IN A MONTH: 4,200 calories

MORE: 8 Things That Happen When You Stop Drinking Diet Soda

2. If you replace a glass of orange juice with an orange, you'll lose a half a pound in a month. Swapping the juice for whole fruit saves you 48 calories per day.CALORIES SAVED IN A MONTH: 1,440 calories

3. If you skip your weekly ice cream binge, you'll lose 1 pound in a month. Polishing off a pint of Ben & Jerry's Chunky Monkey is 1,200 calories a pop.CALORIES SAVED IN A MONTH: 4,800 calories

4. If you skip the whipped cream on your Starbucks beverage, you'll lose 1 pound in a month. A Starbucks Grande Mocha Frappuccino is 280 calories, but add the whipped cream and it shoots up to 390 calories. (Maybe reconsider that Starbucks coconut milk latte, too.)CALORIES SAVED IN A MONTH: 3,300 calories

5. If you cut back from two glasses of wine to one, you'll lose 1 pound in a month. You can still have your vino, just cap your Cab at one glass per day.CALORIES SAVED IN A MONTH: 3,660 calories a month

MORE: 6 Sneaky Signs You Drink Too Much

6. If you go meatless for dinner on Monday, you'll lose a half a pound in a month. Swapping your usual steak and potatoes for a hefty Grilled Vegetable Stack sandwich saves you 423 calories. (Try these 5 delicious meatless meals.)CALORIES SAVED IN A MONTH: 1,692 calories

7. If you skip the bread basket, you'll lose half a pound in a month. Even just indulging once a week when you're out to dinner can add up (three breadsticks = 420 calories).CALORIES SAVED IN A MONTH: 1,680 calories

8. If you downsize your salad dressing, you'll lose 1 pound in a month. Yes to a daily salad, just trim the olive oil from 2 tablespoons to 1 tablespoon and you'll cut 120 calories per day.CALORIES SAVED IN A MONTH: 3,600 calories

9. If you don't get everything on your burrito, you'll lose 1 1/2 pounds in a month. Adding sour cream, cheese, and guac adds an extra 1,230 calories per burrito.CALORIES SAVED IN A MONTH: 4,920 calories

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The Most Weight You Can Safely Lose In A Month By Only ...

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Often spending their days hunched over phones, tablets or computers and their free time at spin class or playing sports, millennials are the next generation poised to experience chronic pain. Even at their young age, millennials say acute and chronic pain are already interfering with their quality of life.

Their preferred method to manage pain? Lifestyle changes such as exercising, eating right, quitting smoking and losing weight, according to a nationwide survey commissioned by the American Society of Anesthesiologists (ASA) in conjunction with September's Pain Awareness Month. (Click here to download infographic.)

The survey also found millennials were half as likely as baby boomers to have turned to opioids to manage pain, and 1 in 5 millennials regret that they used the highly addictive painkillers.

But while the results reflect a positive trend, they also reveal a knowledge gap. The survey found many millennials were:

"It's encouraging that millennials see the value of opting for safer and often more effective methods of managing pain," said ASA President Jeffrey Plagenhoef, M.D. "But clearly they are in need of further education when it comes to opioids and chronic pain because using the drugs initially to treat pain can turn into a lifelong struggle with addiction."

Learning how to manage pain safely and effectively is vital: 75 percent of millennials say they have had acute pain (which comes on suddenly and lasts less than three months) and nearly 60 percent have experienced chronic pain (which lasts longer than three months). The source of that pain is reflective of millennials' lifestyle, including technology use (leading to eye strain, neck aches, hand or finger pain, wrist or arm pain), migraines and sports injuries.

According to the survey, millennials (ages 18-36) and members of Generation X (ages 37-52) are most likely to report pain interfered with their work responsibilities, parenting abilities and participation in family activities.

It's important to address pain before it interferes with quality of life by seeing the right specialist for pain management. Whatever the age, people in severe pain who don't find relief through lifestyle changes should see a physician who specializes in pain management, such as a physician anesthesiologist. These specialists have received four years of medical school and additional training in a medical specialty, followed by an additional year of training to become an expert in treating pain. They have the expertise to best help you manage your pain.

But engaging in lifestyle changes before chronic pain can gain a further foothold is preferable. When possible, prevention is best. "Chronic pain does not have to be an automatic response to aging," said Dr. Plagenhoef. "Healthy lifestyle changes such as exercising, proper nutrition and maintaining a healthy weight can keep millennials from dealing with some of the chronic pain their parents and grandparents are experiencing."

To help all generations effectively manage their pain, ASA offers the following tips:

The 10-question ORC International CARAVAN Omnibus Survey was conducted online August 7-9, 2017 among 1,011 U.S. adults 18 years or older: 34 percent were millennials, 25 percent were Gen Xers, 35 percent were baby boomers (ages 53-71) and 6 percent were from the silent generation (ages 72-92). The demographically representative sample included 504 men and 507 women.

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Provided by: American Society of Anesthesiologists

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Millennials prefer healthy habits, less likely to choose opioids to manage pain - Medical Xpress