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How AI Is Revolutionizing Health Care

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The market value of AI in the health care industry is predicted to reach $6.6 billion by 2021. Artificial intelligence is increasingly growing in popularity throughout various industries. Most of us associate AI with things like robots, Alexa and self-driving cars.

But AI is a lot more than that. AI experts see it as a revolutionary technology that could benefit many industries.

The impact of AI in the health care sector is genuinely life-changing. It is driving innovations in clinical operations, drug development, surgery and data management. AI technology is also rapidly finding its way into hospitals.

AI applications are centered on three main investment areas: digitization, engagement and diagnostics. Looking at some examples of artificial intelligence in health care, it is clear that there are exciting breakthroughs in incorporating AI in medical services.

Let’s explore some of the amazing applications of AI that are revolutionizing health care.

Robot Doctors

AI does not get more exciting than robots. However, these are not the humanlike droids from science fiction films. We are talking complex and intelligent machines designed for specific tasks.

In 2017, a robot in China passed the medical licensing exam using only its AI brain. In the same year, the first semi-automated surgical robot was used to suture blood vessels as narrow as 0.03 mm.

Today, top-of-the-line hospitals are awash with intelligent machines. Surgical robots operate with a precision rivaling that of the best-skilled surgeons. A Chinese robot dentist equipped with AI skills can autonomously perform complex and delicate dental procedures.

What about robot-assisted surgery?

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Intelligent robots are also used as transporting units and recovery and consulting assistance. Transport nurse robots navigate the hospital pathways to deliver medical supplies. Most of these robots are not fully automated. However, these machines show great potential in changing the way medical procedures are performed.

Clinical Diagnosis

AI algorithms diagnose diseases faster and more accurately than doctors. They are particularly successful in detecting diseases from image-based test results.

Late last year, Google’s DeepMind trained a neural network to accurately detect over 50 types of eye diseases by simply analyzing 3D rental scans. This shows just how effective AI technology can be at identifying real anomalies.

Effective treatment of cancer heavily depends on early detection and preemptive measures. Certain types of cancer, such as different types of melanoma, are notoriously difficult to detect during the early stages. AI algorithms can scan and analyze biopsy images and MRI scans 1,000 times faster than doctors. The algorithms can diagnose with an 87% accuracy rate. Diagnosis errors and delays are becoming a thing of the past.

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Precision Medication

Precision medication refers to dispensing the correct treatment depending on the patient’s characteristics and behavior. Equally essential to correct diagnosis is the provision of the appropriate treatment. This mostly means the exact prescription and recovery routines for the best outcome.

Precision medicine depends on the interpretation of vast volumes of data. The patient’s data is used in determining the most effective medication. The data includes treatment history, restrictions, hereditary traits and lifestyle.

Data organization happens to be a strong suit for machine learning and AI algorithms. AI-powered data management systems seamlessly store and organize large amounts of data to draw meaningful conclusions and predictions.

Hospitals and other health care facilities collect a lot of information from their patients. The data ends up sitting on a hard drive or in a file cabinet. AI medication systems can browse through these archives to assist doctors in formulating precision medication for individual patients.

AI prescription systems are now equipped to deal with non-adherence with medical prescriptions. They do this by studying the patient’s medical history and determining the likelihood that the patient will take the medication as prescribed.

Drug Discovery

Drug development is a tedious venture that may take years and thousands of failed attempts. It can cost medical researchers billions of dollars in the process. Only five in 5,000 drugs that begin pre-clinical trials ever make it to human testing. And only one of the five may find its way to pharmacies.

Many pharmaceutical giants like Sanofi and Pfizer are teaming up with tech companies IBM and Google. These are tech experts who are already invested in AI technology. The idea is to build a drug discovery program using deep learning and AI. The results are already paying off.

Rather than using the traditional trial-and-error approach, drug discovery is now data-driven. Intelligent simulations of better cures are possible through analysis of the existing medicine, patients and pathogens. Researchers have even been able to redirect already existing drugs to combat new infections. This is a process that now takes days rather than months or years, thanks to AI research platforms.

Personal Health Assistants

An everyday example of artificial intelligence in health care is personal health monitoring.

Thanks to the internet of medical things (IoMT) and advanced AI, there is a host of consumer-oriented products geared to promoting good health. Over the last few years, we have seen mobile apps, wearables, and discrete monitors that continually collect data and check the vitals.

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These gadgets use the data to make recommendations. This is an attempt to remedy any irregularities. Most of these devices store data locally or online. The data can be retrieved and used by medical practitioners as a medical report.

Adopting Examples Of Artificial Intelligence In Health Care

AI is here to stay. It will not replace doctors with machines but work alongside them. The goal is to achieve cheaper and more efficient health care services. Being a relatively new technology in health care, AI still has a long way to go, but the progress is impressive.

We can expect improvements and new applications as this amazing technology continues to advance with time. The improvements will not only be in the health care industry but in other areas as well.

Forbes Technology Council is an invitation-only community for world-class CIOs, CTOs and technology executives. Do I qualify?

Terence Mills, CEO of AI.io and Moonshot, is an AI pioneer and digital technology specialist.

Source: How AI Is Revolutionizing Health Care

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4 Wellness Trends You Have To Try

Wellness is seeping into every aspect of our lives, from exercise and diet to sleep and work. According to the Global Wellness Summit, complete health also has become a big business, raking in $4.2 trillion a year worldwide.

As GWS prepares for its annual conference of industry professionals at Grand Hyatt Singapore October 15 to 17, we asked organizers to share their insights on the latest trends in approaches to wellness.

Nature Immersion Getaways

GWS reports that there’s a wave of global urbanization, with 55 percent of the world population living in cities. That number is projected to jump to 68 percent by 2050. A consequence of this surge in urban living is that people are seeking ways to immerse themselves deeper into nature. Hotels are accommodating by moving workouts and spa treatments into the great outdoors. But nothing captures this trend more than the rise in forest bathing.

Today In: Lifestyle

Shinrin-yoku, or forest bathing, began in Japan in the 1980s. Despite the translation, the practice doesn’t literally mean to take a bath among the trees. Instead, it focuses on soaking up the essence of the forest. The practice is supposed to aid immune systems, reduce blood pressure, ease stress, boost energy and improve sleep.

Forbes Travel Guide Four-Star L’Apothecary Spa at L’Auberge de Sedona in Arizona steeps you in its pristine Oak Creek surroundings with its Connecting with Nature offerings. Led by a certified forest bathing facilitator, the personalized sensory sessions encourage you to absorb the gushing waters, towering trees, red rocks, blue skies and local wildlife. You’ll receive a journal to record your experience. Another option is a nighttime forest immersion. Star bathing helps you find peace under the serene starlit sky amid the wooded backdrop. When the darkness of night envelops your sight, your other senses are heightened.

Tough and Transformative Wellness

Travelers want to visit wellness destinations that push them harder to conquer challenges, engage in extreme experiences and, ultimately, transform them, GWS reports.

Four-Star Four Seasons Hotel Hampshire in England has devised The Escape, an antidote to boring old fitness routines. Amid the property’s 500 countryside acres, the two-day bootcamp includes an outdoor meditation session, two “extreme” exercise classes, a nutrition masterclass, tailored treatments in the spa, yoga, tai chi and a highwire adventure.

Chatham Bars Inn hosts an ongoing Wellness Weekend series that features interactive itineraries hosted by wellness experts in stunning Cape Cod. The activities consist of mindfulness workshops, motivational lectures, personal coaching and plenty of exercise at the Four-Star hotel.

In Mexico, Four-Star Grand Velas Los Cabos targets women with its five-night Alpha Female Adventure Getaway. The rigorous schedule includes a power hike through the Sierra de la Laguna biosphere reserve, swimming in a hot spring, snorkeling and paddleboarding. The getaway also comes with a four-handed tequila massage, an 80-minute treatment that releases muscle tension. A therapist rubs the liquor into the skin to reduce inflammation.

Sleep Performance

Alongside exercise and diet, sleep is essential for optimal health. And the focus on rest across the travel industry has been one of the biggest wellness trends.

Hotels are rethinking the sleep experience. Four-Star The Ritz-Carlton, Tysons Corner is attacking stress-induced insomnia with a holistic approach. Partnering with sleep experts at Longeva, the D.C. hotel created a spa treatment that fosters a good night’s rest, a special snooze-inducing room service menu with dishes like almond butter banana dark chocolate toast (the treat’s high magnesium relaxes muscles, and bananas have tryptophan, the same amino acid in turkey that makes you drowsy after Thanksgiving dinner), a TV station that serves as a sleep machine and a take-home kit so that you can continue deep slumbers in your own bed.

The newly opened Equinox Hotel Hudson Yards in New York City was built with sleep in mind. The wellness hotel’s rooms have total soundproofing, blackout blinds and mattresses made with temperature-regulating natural fibers to prevent night sweats. If that’s not enough send you to dream land, you can employ the assistance of an Equinox sleep coach.

Digital Detox

For all the good they provide, smartphones also have sparked a slew of problems: they cause an “always on” work mentality, the overconsumption of negative news and a social media addiction that has led to an anxiety and depression crisis, GWS says.

More travelers want to go to a place to unplug, clear their minds and recover. Mandarin Oriental launched a digital wellness initiative at all of its spas in 2018. In collaboration with the Mayo Clinic, the program teaches ways to manage your relationship with technology and the stress that can accompany a constantly connected digital lifestyle. Experience it at Mandarin Oriental, Guangzhou’s luxurious Five-Star spa. The 100-minute Digital Wellness Escape homes in on the head, eyes, neck, shoulders, hands and feet.

Mandarin Oriental Wangfujing, Beijing turned its offerings into a two-night package that includes a 90-minute treatment, a class pass to nearby Pure Yoga in WF Central as well as breakfast and a healthy lunch at Café Zi.

 

 

Source: 4 Wellness Trends You Have To Try

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Last year some of the big wellness trends were collagen, intermittent fasting and CBD oil. But 2019 brings a new set of ways to be our best selves.

23-Year-Old Sophia Hutchins, Jenner Family Insider, Raises Millions For Post-Makeup Sunscreen Mist

Sunscreen and makeup: a game of compromise, imperfection, skin damage and expensive products. 23-year-old Sophia Hutchins, who calls Caitlyn Jenner her “cheerleader,” aims to win that game with Lumasol, the FDA-approved odorless SPF 50+ sunscreen mist engineered to be applied after makeup. With a $3 million seed round from Peter Thiel’s Founders Fund and Greycroft Ventures, she’ll be able to expand her team of 30 employees and bring the product to market in early 2020.

“It’s SPF millennialized,” says Hutchins, surrounded by her three-person media team and director of operations in the Jersey City, New Jersey Forbes office. “We are a health and tech company and [sun protection] is an extraordinarily unaddressed health issue that we’re trying to attack.”

Hutchins, who lives in LA, is a first-time founder but no stranger to cosmetic titans. As a close friend of Caitlyn Jenner, Hutchins witnessed the Olympian-turned activist/socialite’s battle with skin cancer in 2018. And because of her closeness with Caitlyn Jenner, she spends significant time learning from Kylie Jenner and Kim Kardashian, who have built billion-dollar makeup brands Kylie Cosmetics and KKW Beauty from Instagram.

“I have a really good relationship with all of them,” says Hutchins. “What Kylie [Jenner’s] done is amazing. I admire that she’s been able to convert fans, likes and shares into buys—and she works nonstop.”

Hutchins transitioned to a woman as a freshman at Pepperdine University and graduated from the University in 2018 with a degree in economics, with the intention of going into investment banking rather than entrepreneurship. During her senior year, she lamented with her friend, the daughter of Kiehl’s founder, about the impossibility of flawless makeup and sun protection.

From that conversation, she was advised by Nick Drake, CMO of T-Mobile and worked with big three consulting firm to develop a sunscreen product for makeup wearers. Lumasol was born, and with her board of scientific advisors from UCSF, the U.S.-manufactured product was approved by the FDA as an over-the-counter product. The recyclable product will protect from 98% of UV and UB rays and will be sold direct-to-consumer via subscription, according to Hutchins.

“You could compare it to Dollar Shave Club or Harry’s,” says Hutchins. “I know this business is going to be a success.”

For Ian Sigalow, founder of Greycroft Ventures, who has previously led the firm’s investments in Venmo, Braintree and Shipt, he saw the potential for the product from the hundreds of dollars his family of five spends on goopy sunscreen every single year. “There’s an opportunity to do what Juul did for the cigarette category by changing the delivery mechanism and changing the formula somewhat to win really big market share,” says Sigalow, noting that the design firm behind Juul also designed Lumasol, as a conscious effort habituate healthy habits after doing the opposite with the e-cigarette giant.

Lumasol will not be the only ‘mastige’ post-makeup sunscreen spray on the market. Semi-premium sunscreen brand Supergoop retails a SPF 50 setting spray product at $12 per ounce. Coola, Kate Sommerville, Shisheido and Ulta Beauty, among others, offer makeup setting sprays with SPF.

So what compelled Founders Fund send Hutchins a term sheet within an hour of her pitch presentation? “Founders Fund invests in founders, first and foremost. Sophia [Hutchins] was such an incredibly strong person when she came in and pitched us on her vision.” says Cyan Bannister, the partner at Founders Fund who led the round. “She’s identified an underserved market and a product that people would want. The fact is that she can leverage her connections to power the distribution behind the product.”

Lumasol’s packaging is also a huge draw for the investors. The bottle changes color when exposed to UV and UB rays, letting its owner know it’s time for another spritz, and habituating reapplication. Additionally, the product’s design and functionality make it highly ‘grammable—a deliberate strategy for Hutchins’ plan to rely heavily on Instagram influencer marketing, with probable Jenner/Kardashian spots, to market the product.

“There’s obviously precedent with the Jenners in the skincare industry. That was not lost on me when we made the investment,” says Sigalow. “One of our theses around next generation brands is: If you attach an influencer with a huge following to a consumer product, it’s like having your own media channel, so Lumasol’s starting on third base—they’re going to take off.”

In preparation for Lumasol’s Q1 2020 rollout, Hutchins is hiring an “extraordinarily experienced CMO,” adding to the “hundreds” of user tests, and developing her influencer, popup and outdoor event event strategy. “I have a social obligation to give people a product that can seamlessly fit into their lives and also save their lives,” she says.

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I’m the assistant editor for Under 30. Previously, I directed marketing at a mobile app startup. I’ve also worked at The New York Times and New York Observer. I attended the University of Pennsylvania where I studied English and creative writing.

Source: 23-Year-Old Sophia Hutchins, Jenner Family Insider, Raises Millions For Post-Makeup Sunscreen Mist

Sophia Hutchins is an entrepreneur at the crossroads of health, beauty and tech. She is both founder and CEO of Luma Suncare Inc. She successfully closed her first round of venture funding in March 2019. She is busily preparing for the launch of her company. Hutchins is an outspoken advocate for women and equality in the workplace. People can often find her speaking to groups within corporate America and her favorite of all groups to speak with are entrepreneurial women. Prior to starting her venture, she served as CEO of the Caitlyn Jenner Foundation.

Sugar and anxiety are connected in surprising ways

 

There are some things you know are going to make your anxiety worse: WebMDing your stomach ache, foregoing sleep to list all the ways your work presentation could go wrong, calling your friend who freaks out about everything…But treating yourself to a scoop of Rocky Road or a cupcake from your favorite bakery, that’s going to make you feel better right?

Sometimes, 100 percent yes. But other times, that sweet treat can backfire, sneakily causing all sorts of changes that can lead to the opposite of feeling good: anxiety. Here, health experts break down the relationship between sugar and anxiety, and what you can do to combat it.

How are sugar and anxiety related?

The problem with sugar, says hormone health educator Candace Burch, is that it causes blood sugar spikes and drops, which directly affects mood. “The rush of sugar leads to sugar highs, giving a lot of energy, but then the lows lead to feeling sluggish and down.”

“Sugar can exacerbate your feelings of anxiety because of the way our bodies respond to digesting them,” adds Brigitte Zeitlin, RD, owner of BZ Nutrition, a New York-based nutrition practice. “[Sugary foods] cause your blood sugar to spike and then drop faster than they would after eating non-high-sugar-foods. This quick spike and drop causes you to feel uneasy and can even at times mimic a panic attack.” Having low blood sugar levels can actually put the body into a stress response, which, as Zeitlin mentions, can increase anxiety.

Our bodies obviously don’t like being stressed or anxious, says Zeitlin. People combat that in various ways, including reaching for sugary foods. “Foods high in sugar trigger the release of serotonin, which is a feel good hormone,” Zeitlin says. “We are trained to eat sugar and feel good, which makes it understandable why people stress eat, because they just want to feel better when they are feeling stressed and anxious.”

However, when your body is stressed or anxious, you also have higher levels of cortisol (a.k.a. the “stress hormone”). Zeitlin says when this happens, your body suppresses the release of insulin, the hormone that takes up glucose to use for energy. You now have a one-two punch of spiked blood sugar levels (since you’re eating more sugar to combat your stress) and storing excess sugar as fat since you’re not turning it into energy. “So, eating more sugar when you are stressed or anxious just amplifies the amount of sugar your body would naturally have already flowing, and contributes to more severe drops in blood sugar and more drastic drops in your mood,” she says. Enter a cycle of turning to something sweet every time they need another energy and mood boost, and a subsequent rollercoaster of ups and downs which can also contribute to feelings of anxiety.

This sugar-and-anxiety cycle isn’t just relegated to the daytime hours. “High-sugar foods can keep you up because of their energy that prevents your natural stress-booster of sleep from kicking in,” Zeitlin says. “When we don’t get enough sleep we feel even more anxious and stressed because our body missed an opportunity to process it properly.” You’re now going into the next day with less sleep, and thus lower energy levels and higher stress levels. And what do many people reach for to combat stress and anxiety? You guessed it: sugar.

And “high-sugar foods” doesn’t just mean candy, cookies, and cake. “Studies have found that women who eat more refined carbohydrates (baked goods, candy, white breads/rice/cereals, bagels, etc) were more likely to suffer from depression and mood swings because of the drastic peaks and deeps in blood sugar levels,” Zeitlin says.

How to keep sugar from contributing to anxiety

Of course, this isn’t just to freak you out and make you throw out all of the dairy-free ice cream in the fridge. Lots of other things can contribute to anxiety, including stress, coffee, work, and even family relationships—so cutting out Oreos isn’t the magic bullet for reducing anxiety. But the impact of sugar on anxiety levels can affect anyone, says Zeitlin—and if you have an existing anxiety disorder, sugary foods will likely exacerbate your condition, she adds.

One way to combat this is certainly to reduce your sugar intake, including processed foods and breads. It’s also a good idea to load up on foods low in sugar and high in fiber (think veggies, fruit like berries, and whole grains)—Zeitlin says they have a much more even effect on your blood sugar, which can help cut back on feelings of “increased anxiety.” She also recommends stopping eating about two hours before you go to sleep. “This gives your body time to properly digest and process the food—sugary or not—and let that energy subside in time for you to actually fall asleep and stay asleep.”

When you are eating foods higher in sugar, Burch suggests pairing it with foods higher in fiber and healthy fats. “This slows the absorption of sugar, preventing it from spiking blood sugar as much,” she says, and thus making it less likely to put you in an anxiety spiral.

But all this comes with a big caveat: Changing one’s diet shouldn’t be the only thing a person does to fight back against anxiety. “Changing your diet to limit high-sugar foods will not treat or cure your anxiety disorder, but it will help manage it better and optimize the times you are feeling good and less anxious,” says Zeitlin. Psychologist Gail Saltz, PhD, says some ways to reduce anxiety not related to food include deep breathing, working out, and (to bring it all full circle) getting enough sleep. If none of these lifestyle changes are helping, it’s essential to see a professional to help you come up with a treatment plan.

“Sugary foods contribute to mood swings and anxiety. Period,” Zeitlin says. And now that you understand the connection, it’ll be easier to be more mindful when you are consuming foods with sugar in them.

Additional reporting by Jessie Van Amburg.

If you want to cut out sugar completely but don’t know how, here’s some tips. And if your anxiety is worst in the morning, this could be why.

By: Emily Laurence

 

Source: Sugar and anxiety are connected in surprising ways | Well+Good

I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

I’m a fitness editor, and I live a pretty healthy lifestyle — I exercise five to six days a week, eat a whole-foods-based diet, and get at least seven hours of sleep a night — but in January of this year, I found my weight creeping up on the higher end of what I find comfortable. I’ve struggled to keep weight off my whole life, and thanks to my bipolar II medication, general stress, and love of happy hour, this has only gotten harder as I’ve gotten older.

I also have PCOS (polycystic ovary syndrome), which means I need to be careful with my weight: women with PCOS are more likely to develop type 2 diabetes and insulin resistance (and women with PCOS have a harder time losing weight, which makes this all a fun cycle).

All of that being said: I wanted to check out the Noom weight-loss app to see if it could help me shed some pounds and get back on track with a healthy lifestyle. Created with the help of registered dietitians and other experts, the Noom app aims to not only help you lose weight, but also change your behaviors and reevaluate the thought processes behind the decisions you make. Each day includes new articles on topics such as portion control, staying motivated, identifying your social triggers, and how to decode a restaurant menu.

Noom also includes a daily calorie target, which adjusts based on how much activity you got that day (you manually log your exercise or sync up to your Fitbit or Apple Watch). One of my favorite features of Noom is the comprehensive food log where you type in what you ate and track your daily calories. If your food isn’t in Noom’s database, you can manually add the nutrition information. It also provides a color-coded breakdown of your food based on how calorie-dense they are: green (fruits, veggies, most whole grains, complex carbs), yellow (lean meats, starches, eggs), and red (typically processed junk food but also healthy calorie-dense foods like oils and nuts). You are supposed to aim to eat as many green and yellow foods as possible and limit your red foods to 25 percent or less of your diet.

The biggest adjustment for me was keeping track of everything I ate. Sure, I eat a pretty well-balanced diet, but I’m often tempted by treats in the work kitchen or all of the tasty snacks sent to my office. After hours, it’s easy for me to let one glass of wine turn to three and get carried away with the free chips and salsa. Signing up for Noom really helped me figure out where I tend to overeat and track the true size of a healthy portion: 1/4 cup of almonds is a good-sized snack. Half a bag is not.

After four months on Noom, I’m down 15 pounds! Not as fast as I would have liked, but I do realize that slow and steady wins the race. I didn’t do anything radical aside from read the Noom articles, log my food, work out, and pay attention to my daily calorie budget. Although every day is different for me food-wise, here is an example of what a typical day of eating looks like.

What I Eat in a Day on Noom

My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,200-1,300 a day. Here is an example of a day where I had a moderate workout:

Breakfast: protein smoothie (430 calories)

  • 1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
  • 1/2 banana (52 calories)
  • 1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
  • 1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
  • 1 cup baby spinach (7 calories)
  • 3 flowerets of raw cauliflower (9 calories)
  • 3 giant frozen strawberries (12 calories)

Lunch: breaded chicken breast with quinoa and broccoli (405 calories)

  • 3 ounces chicken breast (175 calories)
  • 1/4 serving 365 Everyday Value Whole Wheat Bread Crumbs (25 calories)
  • 1 teaspoon olive oil (40 calories)
  • 1/2 cup cooked quinoa (111 calories)
  • 1 cup roasted broccoli (54 calories)

Afternoon snack: almonds and collagen water (180 calories)

  • 17 Blue Diamond Gourmet Almonds, Rosemary and Sea Salt (120 calories)
  • Vital Proteins Collagen Beauty Water, Strawberry Lemon (60 calories)

Dinner: baked salmon with quinoa and broccoli (397 calories)

  • 3 ounces cooked salmon (195 calories)
  • 1/2 cooked quinoa (111 calories)
  • 1 cup steamed broccoli (55 calories)
  • 1 pat of butter (36 calories)

Daily total calories: 1,412

Food Color Breakdown

Image source: Noom app

On this day, I did a pretty good job of loading up on mostly green foods, a nice amount of yellow foods, and limiting my red foods. I know some of my diet staples are red (like MCT oil and almonds), but I’m going to keep eating them — I just pay attention to the portion sizes.

The Takeaway

I tend to eat the same things over and over, which is one way people find weight-loss success: it takes the guesswork out of having to plan so many meals each week. I also try and meal prep on Sundays, and on this particular day, I made big batches of quinoa in the rice cooker and broccoli (both steamed and oven-roasted) to last for lunches and dinners. I also baked breaded chicken breasts for lunch and salmon fillets for dinner to get my protein in.

My protein smoothie can sometimes be my biggest meal of the day. I make a calorie-dense smoothie like this after my big morning workout to refuel my body and keep me full well until my late lunch. Sometimes I need to supplement with a mid-morning snack, but most days I’m satisfied until 2 p.m. or so.

If I have a day where I know I’m going to be getting drinks after work or want to make room for a delicious chocolate chip cookie from the break room, I make adjustments in my diet the rest of the day. Maybe I’ll skip the MCT oil in my smoothie or forgo an afternoon snack. Sometimes I’ll trade in my quinoa at lunch for double the veggies or leave out the butter on top. Every little tweak or adjustment counts toward my daily calorie target. And while I didn’t reach for something sweet after dinner on this day, I usually have some type of dessert each day that’s less than 100 calories: a square of dark chocolate or a dark chocolate peanut butter cup from Trader Joe’s.

I have never felt deprived doing Noom and I always listen to my hunger cues. Noom has really opened my eyes to what an accurate portion size is and how to plan your meals around your daily calorie target. I still have a little ways to go to hit my goals, but tracking everything in Noom makes it a little easier.

 

 

Source: I’ve Lost 15 Pounds on the Noom Diet App, and Here’s What I Eat in a Day

Vitamins, Minerals and Supplements: how to Naturally Boost your Health (and more!)

Vitamins and Minerals (also known as Micronutrients)are important substances that allow your body to function and stay healthy. If you already have a balanced diet, you probably do not need to take them as supplements, and yet in some cases people should. This article is the result of a collaboration with Annalisa Brigo, a Nutrition […]

via Vitamins, Minerals and Supplements: how to Naturally Boost your Health (and more!) [Collaboration Post]. — THE PHYSIO FORMULA

What Happens When You Drink a Gallon of Water a Day?

I am that person who hates drinking water. Where others enjoy a satisfying thirst quencher, I suffer through a barrage of sulfur, algae, swimming pool, and old metal pipes. Most days I avoid the issue entirely, subsisting on coffee, herbal tea, and the occasional LaCroix. But a few months ago, I began to suspect that chronic dehydration was the reason I continually felt tired and achy. So, in an effort to overcompensate my way to better life habits, I decided to slosh through a feat known across the internet as the Water Gallon Challenge…..

Source: What Happens When You Drink a Gallon of Water a Day?

Iron deficiency: 6 Signs You’re Low In Iron

Low iron is the most common and widespread nutritional disorder in the world, and is the only nutrient deficiency that is significantly prevalent in the western world, according to the World Health Organization. A staggering 2 billion people (that’s over 30 per cent of the world’s population) are thought to suffer from some degree of iron deficiency. And it’s especially common in women, specifically those of childbearing age. So chances are, you’re low in it too………

Source: 6 signs you’re low in iron

How Bloomingdale’s Is Reinventing The Beauty Shopping Experience

Department stores are in the battle for their lives. Classed in the category of general merchandise stores in Census Department’s Monthly Retail Trade Survey, department stores, excluding discounters, shrunk 2.1% year-over-year through October 2018, as compared to the entire general merchandise category, which posted healthy 3.5% growth. In the last ten years, department stores have experienced a massive 30% drop in sales…….

Source: How Bloomingdale’s Is Reinventing The Beauty Shopping Experience

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Are You Tired Of Waking Up To A Body That Now Robs You Daily Of The VITALITY And SENSE OF WELL-BEING That Once Came Without Effort?  I’m About To Reveal To You The REAL Reason That Getting Into Shape Is Near Impossible For Most Of  Us – And Then Offer To Show You How To Reliably RESHAPE Your Body, RECLAIM Your Health, And Finally Take Back The Life You DESERVE. The Good News? You’ve Just Stumbled Onto The Culmination Of More Than 30 YEARS Of Experience In The Fitness Profession – Time I Have Spent Teaching Others How To Get Into Peak Physical Shape WITHOUT Having To Diet Or Otherwise Deprive Oneself Of Life’s Simple Pleasures. With “No Excuses” You’ll Discover How To Master Both Your MIND And Your BODY To Achieve A Truly Enviable State Of Health That Most People Will Never Experience In The Latter Part Of Their Lives. But With This Program You’ll Do Exactly That…Read more

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