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https://www.youtube.com/watch?v=hZQ1EX8TKKI
இதெல்லாம் வெறும் sample தான் கோபி..🙄 | Baakiyalakshmi | Episode Preview | 5th March 2025
Bigg Boss 19: Daily Discussion Thread - 9th Oct 2025
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Anupamaa 07 -08 Oct 2025 Written Update & Daily Discussions Thread
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https://www.youtube.com/watch?v=hZQ1EX8TKKI
இதெல்லாம் வெறும் sample தான் கோபி..🙄 | Baakiyalakshmi | Episode Preview | 5th March 2025
Are Protein Shakes Actually Good for You?
Do they have any nutritional benefits? Side effects? We talked to sports dietitians to find out.
By Caroline Tien
Whether you prefer to lift weights, run for miles, or play a casual game of pick-up basketball, you might not think twice about downing a protein shake after a hard workout. After all, they pack a hefty dose of that muscle-building macro. So that automatically makes them a healthy choice…right?
Unfortunately, the question “Are protein shakes good for you?” can’t really be answered with a straightforward “yes” or “no.” Everyone is different—and so is every variety of protein shake—so we can’t say for sure that any one is or isn’t good for you specifically. Ultimately, it depends on a bunch of different factors, including your nutrition and fitness goals, the ingredients in the shake, and how your system reacts to them.
That said, it’s still possible to draw some broad conclusions about the overall health benefits of protein shakes (and their potential drawbacks). To get the lowdown, SELF reached out to a few sports dietitians to examine the issue. Read on to find out how it all shakes out.
So what are the nutritional benefits of protein shakes?
Obviously, these drinks are a convenient way to take in a lot of their namesake nutrient: protein. In fact, one shake should really contain at least 20 grams of protein, Jessica Isaacs, RD, CSSD, a sports dietitian who specializes in performance nutrition for elite athletes, tells SELF. “Any less than that, then I wouldn’t really qualify it as a protein shake,” she says. Yes, protein helps build muscle mass (and allows the tissue to repair from the tiny tears caused by exercise), but it’s also involved in a bunch of other integral processes, like forming blood cells and supporting immune health. Shakes that are whey protein-based, soy protein-based, or pea protein-based “are going to be the best sources,” Isaacs says.
What’s more, shakes may be the most practical vehicle for this depending on your circumstances and protein needs. For one, they may be easier to get down after a hard workout than food sources, since intense exercise is known to sap your appetite. Besides, they don’t require you to cook or sit down for a meal—you can just grab and go. This makes them super convenient for busy days or when you “just don’t have the appetite for a big piece of chicken,” Isaacs says. Plus, thanks to their liquid content, they’ll help rehydrate you by replacing the fluids you lost during exercise.
But when it comes to macros besides protein like carbohydrates and healthy fats, packaged protein shakes tend to be…lacking. (Or even “very deficient,” Amy Stephens, MS, RDN, a registered dietitian and certified specialist in sports nutrition, tells SELF.) Depending on the type and brand, it could even amount to nothing more than “a bunch of liquid protein,” Jason Machowsky, MS, RD, a sports dietitian and registered clinical exercise physiologist, tells SELF. If that’s the case—and you’re not eating a snack along with it—you’d probably be missing out on the carbs you need to help jumpstart recovery. Ideally, you should be taking in about a 3:1 ratio of carbs to protein, says Machowsky. (For a way around this problem, try making a homemade shake instead of picking up a bottle at your local grocery store, since you can add your own fruit, veggies, oats, or other carb sources.)
Similarly, most types of protein shakes lack important micronutrients that occur naturally in whole foods—yes, even if they’re a complete protein source, or one that contains all nine essential amino acids. For example, meat contains not only protein, but also iron, zinc, and vitamin B12. So by opting for a shake over, say, a chicken breast, “you’re losing out on all those other nutrients that you might be getting,” Stephens says. And even if a shake is fortified with certain vitamins and minerals, it’s likely still not going to be as nutritious because it doesn’t contain the full array that real food sources do. Combine that with the fact that some nutrients in shake form aren’t absorbed as well as when they’re whole, and it’s easy to see why a drink isn’t always going to cut it.
Can drinking protein shakes have any side effects?
It’s possible that some protein shakes could lead to some not-so-pleasant GI issues. If you notice that your stomach tends to hurt after you down your habitual post-workout drink, you might want to take a closer read of the nutrition label. While, again, everyone is different, some of the ingredients commonly found in protein supplements like shakes can cause stomach upset in a subset of sippers—think symptoms like “abdominal distension, gassiness, and bloating,” Machowsky says.
Of these triggers, the most obvious is probably lactose, a sugar found in milk and other dairy products that doesn’t sit well with certain people, like those who are lactose-intolerant. If that’s an issue for you, your best bet is to avoid dairy shakes like casein- and whey protein-based ones, according to Isaacs. Instead, choose a plant-based protein option, like hemp protein, soy protein, or pea protein. (Keep in mind that some dairy shakes, like the Core Power ones, are lactose-free, so those shouldn’t pose a problem.) On top of that, additives such as caffeine, certain fillers and thickeners (like guar gum), and artificial sweeteners (like sugar alcohols) can also be hard on your gut. Shakes marketed as lower in calories or carbs “are probably more likely to have those,” Isaacs says.
So is it okay to drink protein shakes if you really like them?
Basically, to sum up: Packaged shakes are obviously a stellar source of protein, but they tend to skimp on other nutrients. Plus, they can contain ingredients that could disagree with your stomach.
Whether this makes them “good” or “bad” for you, though, is subjective: It probably depends on your own definition of those terms and your own experience. If you enjoy the taste of the shakes, feel like they’re helping you get enough protein and meet your fitness goals, and can’t quite stomach the idea of a bowl of lentils or a piece of steak after a tough run or strength training session, drink up! (Just don’t overdo it). But if your body doesn’t react as well to the store-bought stuff, maybe step away from the bottle and explore alternatives that’ll deliver a more well-rounded array of macros, vitamins, and minerals. Blending up real food to craft your own shakes at home is quick, easy—and a reliable way to tailor them to your own needs and preferences. And, of course, there’s always high-protein snacks like pumpkin seeds and peanut butter toast.
But even if you absolutely adore protein shakes, it’s important to make sure whole foods still remain the core of your diet, according to Machowsky: No matter how focused you are on boosting your daily protein intake, you definitely don’t want to be relying on these shakes all the time or treating them as a habitual meal replacement. Sure, if a protein shake is the only thing you can stomach after a tough workout, sip away, but it generally shouldn’t come at the expense of an actual meal. “Eating food and digesting it is really what supports your body the best,” Stephens says. Plus, the act of eating may actually promote digestive health. “You want your gut to be doing the work to process foods,” rather than passively absorbing liquids, Stephens says. So by all means, go ham on that shake, but remember that it shouldn’t force more robust fare to the wayside.
Caroline Tien is SELF’s nutrition and fitness writer. Prior to joining SELF in 2024, she worked at Hearst Connecticut Media Group, The San Antonio Express-News, and Newsweek. Her health and wellness writing has also appeared in a variety of other publications, including Greatist, Inverse, Verywell Health, and The Zoe Report. Originally from Rhode Island, she now lives in New York City and loves exploring the five boroughs.
https://www.self.com/story/how-to-be-more-assertive-tips
How to Be More Assertive—Without Being ‘Rude’ or ‘Aggressive’
Speaking up isn’t the issue—thinking you shouldn’t is.
https://www.youtube.com/watch?v=c-KbYE08WTg
Baakiyalakshmi | Episode Promo | 6th March 2025
https://www.youtube.com/watch?v=cp7Yf8xTCrA
Baakiyalakshmi | Episode Promo | 7th March 2025
Family estrangement doesn’t have to be forever
Reconnecting with someone you’ve cut ties with isn’t easy — but it can be done.
by Fortesa Latifi
Kerry Rego, 47, always had a rocky relationship with her dad. His past history of drinking and passive-aggressive behavior eventually led to a seven-month period of estrangement. But they began reconciling after her dad started going to Alcoholics Anonymous, which prompted him to reach out. He told her that he missed her and he hoped they could have a relationship again.
“He was willing to work on himself and willing to change the way he navigated the world, and the way he ran his relationships,” Rego says.
Estrangement is a well-worn story — in 2019, a survey found that 27 percent of Americans over the age of 18 were estranged from a family member — but less discussed is reconciliation and the process of coming back together after falling apart. The reasons for estrangement can vary, from a single breach that feels too large to overcome to years of slights and misunderstandings piling up. These kinds of emotional wounds naturally take time to heal and, crucially, no one is owed reconciliation.
But estranged parties might wonder: What does it look like to try to mend a broken relationship? Is it even possible? And to reconcile, do you have to face the things that tore you apart in the first place?
The paths to reconciliation
There are two possible paths to reconciliation, says Joshua Coleman, PhD, a psychologist who conducts counseling on estrangement.
One scenario includes reckoning with the issues that led to estrangement. In this scenario, an estranged child and parent may go to therapy together to understand their dynamic more deeply. “I say that the purpose of this therapy is to really demonstrate to your adult child if you’re capable of taking responsibility and then understanding why they felt [estrangement] was the healthiest thing for them to do,” Coleman says. “You might need to … deepen your understanding of how your behavior impacted your child, even if it’s at odds with your own recollections of what happened in the past.”
Coleman is most often approached by a parent who is estranged from their adult child who cut off contact. Usually, Coleman encourages the estranged parent to write a “letter of amends” where they show understanding and take responsibility.
The second path to reconciliation requires the wounded party to accept “the inherent flaws” of the person they’ve been estranged from. The former person may ultimately conclude that despite the problems present, they still want to continue an important relationship. There is no grand reckoning — more of a softening, an understanding that the person you were estranged from may never fix their flaws or change their mind but you want to be in their life regardless. “They just want family and they don’t want to continue to be estranged,” Coleman says.
This was the case with Sydney, who was outed to her evangelical parents as gay at the age of 18. (Her last name is being withheld to protect her privacy.)
After her parents found out, they determined the family would pray about it together. But what happened, Sydney, now 27, says, was unimaginable, with her parents and older brother holding her down while praying, “screaming and spitting” like in an exorcism.
“By the end of it, I was screaming, ‘I love Jesus,’” she told me. “Anything I could to just get them off my body.” In the middle of the night, Sydney’s girlfriend came to pick her up, and she didn’t speak to her parents for nearly a year until her mother approached her begging for forgiveness.
Even though Sydney’s parents’ behavior was abhorrent and a fundamental rejection of who their daughter was, she decided to give them another chance after she says they showed “genuine remorse.”
In her case, their reconciliation was part reckoning and part softening. Though her mother apologized for that night, her parents still made it clear they didn’t support her being gay. When Sydney got into a new relationship, her girlfriend wasn’t allowed to come to her parents’ house. But she has a relationship with her parents, something that had initially seemed impossible during their period of estrangement.
How can people approach reconciling?
Karl Pillemer, PhD, a Cornell University professor and author of Fault Lines: Fractured Families and How to Mend Them, says one of the first steps to reconciliation is the phase when one of the estranged begins to ponder the possibility.
“They start to consider whether they might want to reestablish contact,” Pillemer says. “Often, they become aware that something has changed in the other person’s life. A substance abuser has stopped abusing substances. A person in a relationship where the spouse repelled the rest of the family has gotten divorced.”
That was the situation with Rego. “My dad gives me hope that people can acknowledge that their way isn’t the right way, that they can change and grow and be different,” she says. Now, Rego and her father meet weekly for coffee, “on a neutral ground that is not either of our homes.”
Pillemer recommends that anyone looking toward reconciliation be sure that their methods of getting in contact aren’t invasive. “Avoid anything that looks like stalking, but demonstrate your openness,” he says. Don’t show up to a family dinner unannounced, for example. One method he’s seen work is communicating by card, letter, or through a neutral third party such as a family member who is not involved in the estrangement.
Establishing boundaries
A critical component of successfully reconciling is establishing boundaries. Many estrangements occur because of violated boundaries, so it’s important to protect your peace in this way. Boundaries may include topics of conversation that are not to be discussed — like someone’s political views or parenting choices — or behavioral expectations, like asking a family member not to drink or yell in your presence.
In Pillemer’s research for the Cornell Family Estrangement and Reconciliation Project, he found that effective reconciliations often had very clear terms. Sydney used this method with her parents. “I make it clear to them, if you say homophobic stuff when I’m in the room, if you say disrespectful stuff, I will leave and not talk to you,” she said.
In some cases, Pillemer says, initially instituted boundaries were later loosened, but the act of setting them in place helped facilitate reconciliation. Boundaries can be a way of focusing on the future instead of the past.
In Pillemer’s research, successful reconciliations tend to include clear terms, boundaries, and an understanding that the two parties may never agree on what tore them apart in the first place. “People gave up on the idea that they were going to reconcile their ideas of what went on in the past,” Pillemer says. “Everyone accepted that life had occurred, but that they had to look forward in the relationship.”
Does reconciliation last?
Both estrangement and reconciliation are not static states, Pillemer says. They are dynamic and can be moved into and out of throughout a relationship. But even an attempt at reconciliation can give people a sense of relief. “Many of [my research subjects] told me that they’d learned an extraordinary amount about themselves,” Pillemer says. “Having done it was a life challenge that they felt improved their self-concept and sense of self-efficacy.” It seems that even attempting to reconcile can help ease the intensity of feelings around estrangement.
For a parent who may be estranged from their child, it can be difficult to come to terms with the child’s view of their upbringing, according to Coleman. “It’s a psychological achievement on the part of the parent to be able to tolerate the adult child’s reckoning of their childhood,” he says. There’s a lot of work these days for both sides to do.”
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Coleman tells me about his own estrangement from his daughter, who cut off contact with him when she was in her 20s. At first, Coleman responded “more defensively than emphatically” to his daughter’s view of conflict in their relationship. “I didn’t take the responsibility that I later learned is really required… It wasn’t until I radically shifted my position that she began to come back and things began to improve.”
From that experience, Coleman says he learned that estranged parents have to be empathetic and curious about the child’s reasons for estrangement and they have to take responsibility. He also learned how “nightmarish” it is to be an estranged parent, which has helped him approach estranged parents in his therapeutic practice with empathy. “Knowing what other estranged parents are going through… has been helpful to me in terms of being able to help them strategize about points of reconciliation and outline the steps that they would need to take.”
What if the other party doesn’t want to reconcile?
There is, of course, no guarantee that a reconciliation attempt will be welcomed by the other party. “It takes two to reconcile,” Rin Reczek, PhD, a professor in sociology at the Ohio State University, said. “Much as is the case with the reconciliation of a romantic relationship, it’s impossible to reconcile a family estrangement if one person is not interested, capable, or willing to reestablish contact and connection. We cannot coerce or force someone to reenter a relationship with us — and if we try, we risk further damage.”
And if an attempt at reconciliation fails, Pillemer says a grieving process is necessary to move forward: “Go through the experience of loss and go through the stage of it.”
Despite how prevalent estrangement is, stories of reconciliation prove that it doesn’t have to last forever. People can and do find their way back to each other. “If there’s an opportunity for someone to demonstrate that they’ve had a change of heart, give them a chance,” Sydney tells me. “You never know what could happen.”
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