healthy diet Archives - Amazing Health Advances

Edamame Guacamole Recipe

The AHA! Team — Fri, 16 May 2025 05:38:10 +0000

Recipe by: Ayla Sadler via Dr. Axe – Pumpkin Blueberry Pancakes Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook Edamame has been a long-time favorite snack of mine. They’re so good I can eat a seemingly endless amount of them right from their pods. This recipe calls for them to be incorporated into a creative take on guacamole, which I love just as much as enjoying them au naturel. The problem with guacamole is that most people want to dip salted, deep-fried tortilla chips into it. Don’t do it! Skip the chip in favor of raw vegetables, such as carrots or bell pepper strips. Or, do as I do, and dip with steamed asparagus. COURSE: Appetizer, Snack DIFFICULTY: Easy SERVINGS: 6 Ingredients ▢ 1 cup frozen shelled edamame thawed ▢ 1 avocado ▢ 2 teaspoons lime juice ▢ 1 teaspoon Savory Spice Blend* ▢ 1 Roma tomato finely chopped ▢ 1 tablespoons fresh cilantro chopped ▢ 1 tablespoon red onion minced ▢ 1 tablespoon jalapeño minced (optional) ▢ ground cumin to taste ▢ steamed asparagus or raw vegetables for dipping Instructions Cook the edamame in a saucepan of boiling water until tender, 10 to 12 minutes. Drain and set aside to cool. In a food processor, combine the edamame, avocado, lime, Savory Spice Blend, and cumin, and process until smooth. Transfer to a bowl and fold in the tomato, cilantro, onion, and jalapeño (if using). Serve with vegetables for dipping. To read the original article click here.

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Why Is Sorghum One of My New Favorite Grains?

The AHA! Team — Mon, 12 May 2025 05:33:30 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Learn why sorghum is one of my favorite new grains. Sorghum “Despite playing a significant role in Africa and Asia as a staple grain, sorghum has only recently emerged as a potential human food source in the developed world.” And it isn’t just a principal grain in many parts of the world, but it’s “critical in folk medicine” traditions, too. What might its health benefits be? There are some in vitro data from test tubes and petri dishes, as well as in vivo data, meaning “within the living” in laboratory animals, but only in the last decade have we started seeing human trials. In one study, participants were asked to eat sorghum pancakes or corn pancakes for supper every day for three weeks. Both groups saw significant, 20 to 30 percent drops in their cholesterol, but all participants were also “requested not to consume eggs and other cholesterol-boosting foodstuff,” so that may very well have played a role. Another study used biscuits. Those eating sorghum biscuits said they felt more satiated than when they ate wheat biscuits, but that “did not translate to differences in intake at the subsequent ad-libitum [all-you-can-eat] meal.” So, does it matter that they subjectively felt more satiated if that did not cause them to eat any less? Unsurprisingly, when put to the test, those eating sorghum versus wheat biscuits didn’t lose any weight, though the data are a bit mixed. A recent study concluded that “sorghum can be an important strategy for weight loss in humans.” However, those in the sorghum group didn’t actually lose more weight. They did eat hundreds more calories a day, though, and they still lost more body fat, as you can see below and at 1:41 in my video The Health Benefits of Sorghum. This may be because of their greater fiber consumption or intake of other goodies like the resistant starch in sorghum. The vehicle the researchers used was an artificially flavored, colored, and sweetened powdered drink mixture of water, milk powder, and either sorghum or wheat flour. That may be good for a study since you can make a blinded control, but it leaves you wondering what would happen if you actually ate the whole food. The resistant starch is exciting, though. Most of the starch in sorghum is either slow-starch—that is, slowly digestible—or fully resistant to digestion in the small intestine, which offers a banquet bounty of prebiotics for our good gut flora down in our colon. Evidently, it isn’t the sorghum starch itself, but interactions with the proteins and other compounds that effectively act as starch blockers, inhibiting our starch-munching enzymes. Sorghum ends up with “the lowest starch digestibility” among grains, which is why, traditionally, it was considered to be an “inferior” grain—but inferior in the sense of not providing as many calories. (That’s a good thing in the age of epidemic obesity.) Whole-wheat vs. Sorghum Muffin When study participants were given either a whole-wheat muffin (the control) or a sorghum muffin, with both containing the same amount of starch, researchers saw significantly higher blood sugars 45 minutes to two hours after subjects ate the wheat muffin, as shown below and at 2:58 in my video. They also saw a higher insulin spike, starting almost immediately after consuming the wheat muffin, as seen below, and at 3:03. Overall, after consumption of the sorghum muffin, researchers found a 25 percent lower blood sugar response, and the participants’ bodies had to release less than half the insulin to deal with it, as seen here and at 3:11 in my video. The same type of results were found with people with diabetes. Researchers saw a lower blood sugar spike with sorghum porridge compared to grits, and the participants’ bodies could deal with it with a fraction of the insulin. So, we need to educate people on how healthy sorghum is—and, some suggest, “develop products that are…healthy, convenient to use, and tasty.” No need! Sorghum is already healthy, convenient, and tasty just the way it is. I just press a single button on my electric pressure cooker with two parts water and one part sorghum, and it’s ready in 20 minutes. You can make a big batch and use it all week just like you would rice. Of course, there isn’t big money for the food industry when people eat the intact, whole grain. Instead, the industry is looking at sorghum for its “enormous potential for exploitation” in creating “functional foods and food additives.” (Did you know that adding sorghum to pork or turkey patties can decrease their “cardboardy ﬂavor”? Why eat sorghum when you can instead use it to make gluten-free beer?) It’s funny. When I wrote in How Not to Diet about taxpayer subsidies going to the sugar, corn syrup, oil, and livestock industries to subsidize cheap animal feed to help make Dollar Menu meat, I jokingly asked, “When was the last time you sat down to some sorghum?” Now that we know how good it is for us, maybe we should be taking advantage of the quarter billion dollars the United States is spending to prop up the sorghum industry and sit down to some sorghum after all. If you missed the previous video, check out Is Sorghum a Healthy Grain? My How Not to Diet Cookbook is full of delicious and healthful grain recipes. Check it out here. “Resistant starch”? Learn more about Resistant Starch and Colon Cancer and Getting Starch to Take the Path of Most Resistance. For more on the benefits of different grains, see related posts below. Key Takeaways Sorghum, widely used as a staple in Africa and Asia, is now being studied for its health benefits, with emerging human trials on its potential for cholesterol and blood sugar regulation. Studies show that sorghum may aid in lowering cholesterol and can increase feelings of satiety. However, this satiety hasn’t consistently led to reduced food intake. Sorghum’s resistant starch content results in lower blood sugar spikes and requires less insulin after consumption compared to other grains like wheat, making it promising for blood sugar management, especially in people with diabetes. Sorghum’s unique starch composition, largely resistant to digestion, offers prebiotic benefits for gut health and may act as a natural starch blocker. Despite sorghum’s potential health benefits as a whole grain, the food industry is more focused on its use in functional foods and additives. However, the grain can be easily prepared and enjoyed whole, offering a healthy, cost-effective option for any diet. To read the original article click here.

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The Best Alternative to Knee Replacement for Osteoarthritis

The AHA! Team — Mon, 28 Apr 2025 05:49:10 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Is there a non-surgical alternative to knee replacement surgery that treats the cause and offers only beneficial side effects? The health effects of being overweight The largest study in history on the health effects of being overweight, analyzing data from more than 50 million people from nearly 200 countries, found that excess body weight accounts for the premature deaths of about four million people every year. Most of these deaths are from heart disease, but the researchers “found convincing or probable evidence” linking obesity to 20 different disorders—a veritable alphabet soup of potential health concerns. In the ABCs of the health consequences of obesity, A is for arthritis. Obesity can make rheumatoid arthritis worse and increase the risk of another inflammatory joint disease—gout, the so-called disease of kings. The most common joint disease in the world, though, is osteoarthritis, and obesity may be its “main modifiable risk factor.” Osteoarthritis develops when the cartilage that lines and cushions our joints breaks down faster than our body can build it back up. Our knee is the most commonly affected joint, leading to the assumption that the association with obesity was simply due to the excess wear and tear from the added load on the joints. But non-weight-bearing joints, like our hands and wrists, can also be affected, suggesting the link isn’t “purely mechanical.” Obesity-related dyslipidemia may play a role, with elevations in the amounts of triglycerides, fat, and cholesterol in the blood aggravating inflammation in the joints, just like cholesterol can exacerbate the inflammation in our artery walls. Osteoarthritis sufferers Osteoarthritis sufferers not only have higher cholesterol levels in the blood, but they also have them within their joints, as you can see below and at 1:52 in my video The Best Knee Replacement Alternative for Osteoarthritis Treatment, in aspirated joint fluid and also found in the cartilage itself. When cholesterol is dripped onto human cartilage in a petri dish, the inflammatory degeneration worsens, which helps explain why the higher our cholesterol, the worse our disease, as shown below and at 2:05. Cholesterol-lowering statin drugs Cholesterol-lowering statin drugs may help prevent and also treat osteoarthritis, as can a cholesterol-lowering diet. In fact, a healthy enough plant-based diet may offer the best of both worlds, dropping cholesterol as much as a starting dose of a statin drug—within a single week—and having only good side effects, such as lowering blood pressure and facilitating weight loss. Decrease the odds of developing osteoarthritis by more than 50 percent Even losing only about a pound a year for a decade may decrease the odds of developing osteoarthritis by more than 50 percent. Weight reduction may even obviate the need for knee replacement surgery. Osteoarthritis sufferers with obesity who were randomized to lose weight improved their knee function as much as those undergoing surgery—and did so within just eight weeks. The researchers concluded that losing 20 pounds of fat “might be regarded as an alternative to knee replacement.” Isn’t it easier to get your knees replaced than lose 20 pounds, though? Rarely discussed is the fact that nearly 1 in 200 knee replacement patients lose their lives within 90 days of surgery. Given the extreme popularity of this surgery—about 700,000 are performed each year in the United States—an orthopedics journal editor suggested that “people considering this operation are inadequately attuned to the possibility that it may kill them.” Arguably, that’s the single most salient fact to share with a patient who is considering the operation. Responding to the question of whether patients should be told about the chance the operation may kill them, an orthopedic surgeon said: “To me, the real question is whether this knowledge will help the patient. Will it add to the anxiety of the already anxious patient, perhaps to the point of denying that patient a helpful operation? Or will this knowledge motivate a less-handicapped patient to stick to a diet and physical activity regime? Ultimately, then, the question boils down to the surgeon’s judgment.” One in five knee replacement patients describe being unsatisfied with the outcome Even among the vast majority who survive the surgery, approximately one in five knee replacement patients describe being unsatisfied with the outcome. Weight loss with a healthy diet, on the other hand, may offer a nonsurgical alternative that treats the cause and has only beneficial side effects. I continue the alphabet of obesity with the next few videos in the related posts below. You may be interested in my book on weight loss, How Not to Diet, and its companion, The How Not to Diet Cookbook, which is full of health-promoting, Green-Light recipes. Request them from your local library. For more on joint health, visit the topic page. Key Takeaways Weight loss through a healthy, plant-based diet may be a nonsurgical alternative to knee replacement surgery, with only beneficial side effects, such as lowered cholesterol, reduced inflammation, and improved joint function. Obesity is a significant modifiable risk factor for osteoarthritis, with both mechanical strain on joints and obesity-related inflammation contributing to disease progression. Elevated cholesterol levels may worsen osteoarthritis by aggravating inflammation in the joints, making cholesterol management important in treating the disease. A plant-based diet may help prevent or treat osteoarthritis by reducing cholesterol levels, which can decrease joint inflammation. Knee replacement surgery carries risks, including a small but significant mortality rate (1 in 200 within 90 days), and one in five patients are unsatisfied with the outcome. Weight loss may provide similar benefits without these risks. To read the original article click here.

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The Kaffir Plum: A Hidden Gem of Nutrition & Wellness

The AHA! Team — Mon, 07 Apr 2025 05:16:35 +0000

Zoey Sky via Natural News – The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. The Kaffir plum (Harpephyllum caffrum) is an evergreen tree that can grow up to 15 meters tall and is native to Southern Africa. The fruit is small, oval-shaped and transitions from green to a deep red or purple when ripe, with a glossy, smooth skin. The flesh is juicy, fibrous and has a tart, tangy flavor, often likened to a mix of cranberries, plums and a hint of citrus, making it a versatile ingredient in both sweet and savory dishes like smoothies and chutney. The Kaffir plum tree is indigenous to coastal and inland forests of Southern Africa, including South Africa, Mozambique and Zimbabwe. Kaffir plums are a nutritional powerhouse, rich in phytonutrients, vitamins and minerals. The fruit is also a good source of vitamin C, which supports healthy immune function and skin health. The Kaffir plum (Harpephyllum caffrum), a lesser-known but nutritionally potent fruit, is a treasure trove of health benefits and culinary potential. Native to Southern Africa, this fruit has been a staple in traditional diets and herbal medicine for centuries. The Kaffir plum is a vibrant, tangy fruit that deserves a spotlight in the world of superfoods. Kaffir plums: A closer look The Kaffir plum, scientifically named Harpephyllum caffrum, is a member of the Anacardiaceae family, which includes other well-known fruits like mangoes and cashews. Its common names reflect its regional significance and characteristics. In South Africa, it is often referred to as “wild plum” or “sour plum,” while in other parts of the continent, it is simply called “African plum.” It thrives in subtropical climates and is often found growing wild in riverine forests. The tree itself is an evergreen, reaching heights of up to 15 meters, and produces clusters of small, oval-shaped fruits that ripen to a deep red or purple hue. The Kaffir plum is a visually striking fruit, with its glossy, smooth skin and vibrant color. When ripe, the fruit transitions from green to a rich red or purple, signaling its readiness for harvest. The flesh is juicy and fibrous, with a tart, tangy flavor that is both refreshing and slightly astringent. The taste is often compared to a combination of cranberries and plums, with a hint of citrus. This unique flavor profile makes it a versatile ingredient in sweet and savory dishes. Historical and cultural significance The name “Kaffir” itself is derived from the Arabic word for “non-believer” and was historically used by European settlers to describe indigenous African people. However, due to its derogatory connotations, the term is increasingly avoided in modern contexts, and the fruit is more commonly referred to by its other names. The Kaffir plum tree is indigenous to the coastal and inland forests of Southern Africa, particularly in countries like South Africa, Mozambique and Zimbabwe. Nutritional composition and phytonutrients The Kaffir plum is a feast for the palate and an impressive nutritional powerhouse. Rich in phytonutrients, vitamins and minerals, this fruit offers a range of health benefits. (Related: The star of wellness: Exploring the nutritional power of carambola (starfruit).) Among its key phytonutrients are flavonoids, phenolic compounds, and anthocyanins, which are responsible for its vibrant color and antioxidant properties. These compounds help combat oxidative stress, reduce inflammation and protect against chronic diseases. Health benefits and potential therapeutic uses Here are some of the health benefits of Kaffir plums: Rich in vitamin C – The fruit is a good source of vitamin C, which supports immune function and skin health. Supports digestive health – Kaffir plums also contain dietary fiber, which aids in digestion and promotes gut health. Full of essential nutrients – Kaffir plums contain potassium, magnesium and calcium, which are essential minerals that contribute to heart health, bone strength and muscle function. A natural source of dietary fiber – The high fiber content of Kaffir plums can aid in weight management and improve metabolic health. Rich in antioxidants – Research suggests that the antioxidants in Kaffir plums may help prevent or reverse symptoms of conditions such as cardiovascular disease, diabetes and certain types of cancer. Has anti-inflammatory properties – The anti-inflammatory properties of the fruit may also alleviate symptoms of arthritis and other inflammatory disorders. Culinary applications and recipe ideas The tangy flavor and vibrant color of Kaffir plums make them a versatile ingredient in a variety of dishes. Here are a few recipe ideas that showcase the fruit’s unique qualities: Kaffir plum chutney – A tangy and sweet condiment that pairs well with grilled meats or cheese platters. Sour plum salad dressing – Combine pureed Kaffir plums with olive oil, balsamic vinegar and a bit of honey for a zesty salad dressing. African plum smoothie – Blend Kaffir plums with yogurt, honey and a splash of orange juice for a refreshing and nutritious drink. Wild plum jam – Preserve the fruit’s flavor by making a homemade jam, perfect for spreading on toast or scones. Kaffir plum sorbet – A light and refreshing dessert that highlights the fruit’s natural tartness. The Kaffir plum, with its rich history, vibrant appearance and impressive nutritional profile, is a fruit that deserves greater recognition. Its potential to prevent and reverse various health conditions, coupled with its culinary versatility, makes it a valuable addition to any diet. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, an excellent resource for related articles about health and nutrition. This platform allows you to explore the world of superfoods and uncover their many health benefits. Brighteon.ai is an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you’re looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, go to Brighteon.com. Brighteon.IO and Brighteon.social are two free speech-focused social media platforms where users can openly discuss topics such as health, nutrition, ingredient safety, toxicity and related subjects without fear of censorship. These platforms aim to provide a space for unrestricted dialogue on critical issues. Watch this clip about Organic Tart Cherries, another superfruit that can supercharge your health. Sources include: Brighteon.AI NaturalNews.com Brighteon.com To read the original article, click here

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Crohn’s Disease Diet and Natural Treatment Plan

The AHA! Team — Wed, 12 Feb 2025 06:12:57 +0000

Annie Price, CHHC via Dr. Axe – Have you been suffering from excessive diarrhea and abdominal pain on a regular basis? You might have Crohn’s disease, which means you may want to follow a Crohn’s disease diet and treatment plan. So if you have Crohn’s, there is good news. You can help treat this condition naturally with a Crohn’s disease diet, along with making other lifestyle changes. What is Crohn’s disease, exactly? This inflammatory bowel disease (IBD) causes inflammation of the lining of your digestive tract, which can lead to abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition. It’s estimated that 2.4 million to 3.1 million Americans suffer from Crohn’s disease or ulcerative colitis (collectively known as inflammatory bowel diseases or IBD). Crohn’s disease can seriously get in the way of everyday life with the possibility of it being both painful and debilitating. Sometimes, it even leads to life-threatening complications. If you suffer from Crohn’s, don’t lose hope! Much like the IBS diet and ulcerative colitis diet can help treat those IBD conditions, the Crohn’s disease diet can do the same with this gastrointestinal tract issue. Crohn’s disease diet guidelines Crohn’s disease treatment, the natural way, involves making a number of scientifically proven changes to your lifestyle and diet. Here are some of the top ways to start improving Crohn’s disease symptoms, starting with learning about which foods are a part of a Crohn’s disease diet. The National Institute of Diabetes and Digestive and Kidney Diseases states that healthcare providers recommend several types of specific diet plans for helping to control Crohn’s symptoms. The type of diet that works best depends on your ability to digest and absorb minerals, bacteria, fats, fiber and certain types of carbohydrates. People with Crohn’s react differently to these food groups depending on what type of medications they might be taking, their levels of intestinal inflammation, and the extent to which they produce or don’t produce different digestive enzymes. Here are some Crohn’s disease diet guidelines, including foods to eat and foods to avoid: 1. Avoid classic problem foods Food sensitivities vary from patient to patient but commonly include spicy and fried foods, refined foods like white breads and pastas, carbonated drinks, alcohol, and caffeine. Wheat products (gluten), cereal grains such as corn and oats, dairy products, pork, onions, and yeast also all tend to make Crohn’s symptoms worse. Research published in Gastroenterology and Hepatology found that a diet low in fat and fiber (known as a LOFFLEX diet) tends to be highly effective at treating Crohn’s, with some studies finding that up to 60 percent of patients go into remission within two years. 2. Eat a healing diet Changing and improving your diet is one of the most important, controllable and natural things you can do to improve inflammation associated with Crohn’s disease. If you suffer from Crohn’s, following a healing foods diet may help decrease inflammation (the No. 1 dietary goal with Crohn’s), alkalize the body, lower blood glucose, eliminate toxins and optimize nutrient intake. The healing foods diet consists of eating roughly equal amounts (33 percent each) of clean protein sources, healthy fats and low-glycemic carbohydrates in the forms of fruits and vegetables. 3. Limit dairy Many people with Crohn’s find that gastrointestinal problems like diarrhea, abdominal pain and gas improve when they limit or eliminate dairy products. Some people are also lactose intolerant, which means they can’t digest the milk sugar (lactose) in dairy foods. While the lactose in dairy hasn’t been shown to necessarily make Crohn’s worse, the fat content in dairy can inflame the condition. 4. Be careful with high-fiber foods For some people suffering from Crohn’s, consuming high amounts of fiber, especially from raw fruits and vegetables, can be too difficult for their compromised systems to handle. Don’t skip your fruits and veggies altogether, however. Just eat them cooked whenever possible. Some Crohn’s sufferers have trouble with foods in the cabbage family (broccoli, cauliflower, cabbage, etc.), nuts, seeds, corn and popcorn. Keeping a food diary can help you see what works and what doesn’t for your particular case of Crohn’s. This way you don’t eliminate a healthy food (for example, broccoli) unnecessarily in your Crohn’s disease diet if your digestive system actually can handle that food well. 5. Increase prebiotic intake Consuming more prebiotics, a special form of dietary fiber that promotes the growth of healthy bacteria (probiotics) that combat bad bacteria, is a smart idea for people with Crohn’s disease. Prebiotic foods include things like asparagus, bananas, honey and oats, all of which make excellent additions to any Crohn’s disease diet. However, because prebiotics are a type of fiber, it’s important to monitor your systems and pay attention to how you feel. If particular prebiotic foods, or foods high in fiber, are causing worsened symptoms, then try subbing in other foods until you find what works. 6. Eat smaller meals If you want to avoid a Crohn’s disease flare-up, it’s best to stop overloading your body with over-sized meals. By eating smaller meals you put less stress on the gastrointestinal tract, which can help reduce some Crohn’s symptoms like bloating, gas and cramping. You can try eating smaller meals more often throughout the day, rather than two to three big meals, to help with absorption of nutrients, improving energy and controlling symptoms. 7. Drink enough fluids It’s possible to lose a high amount of fluid due to frequent diarrhea. Make sure to drink plenty of water and stay hydrated every day. Caffeine-free herbal tea, bone broth and kombucha are also good choices, since these not only provide water, but also electrolytes, amino acids and probiotics. 8. Avoid artificial sweeteners Research has shown that increased use of artificial sweeteners is correlated with higher rates of IBD, including Crohn’s. That means limiting or avoiding artificial sweeteners is a good idea on a Crohn’s disease diet, and truth is it’s a good rule in general to follow considering these foods are associated with GI issues, allergies, insulin and metabolic effects, cancer, cardiovascular issues, and more. Foods to eat vs. foods to avoid It’s important to note that the foods to eat on a Crohn’s disease diet and the foods to avoid on a Crohn’s disease diet aren’t necessarily beneficial for everyone. Some people may have issues with certain foods that generally are recommended for IBD patients, while others may not have issues with certain foods that typically can trigger flare-ups in many IBD patients. It’s a good idea to embark on an elimination diet to learn your own specific triggers so you can tailor your Crohn’s disease diet to your personal needs. Grains Eat: Rice and rice pasta Low-fiber cereals Oatmeal or cream of rice Plain crackers Potatoes Cornmeal and polenta Gluten-free bread Avoid/limit: Whole grains, like whole-wheat bread, bran, brown rice and quinoa (high in fiber, which may irritate the gut) Popcorn and granola Seeds and nuts in bread or grain products Rye and barley Whole-wheat pasta Fruits and vegetables Eat: Peeled and cooked vegetables (e.g., carrots, zucchini, squash, pumpkin and potatoes) Ripe, peeled fruits like bananas, melons and applesauce Canned fruits (without added sugar or preservatives) Peeled cucumbers Bell peppers Cantaloupe Avoid/limit: Raw vegetables and fruits with skins or seeds (e.g., broccoli, cabbage, berries, apple and citrus fruits) Cruciferous vegetables (e.g., cauliflower, Brussels sprouts) that may cause gas High-fiber fruits, like figs, prunes and pineapple Cauliflower Artichokes Cherries Plums and peaches Protein and meat Eat: Lean protein sources, like chicken, turkey, eggs and fish Smooth nut butters (e.g., almond butter or peanut butter) Tofu or well-cooked legumes (if tolerated) Avoid/limit: Fatty, fried or processed meats (e.g., bacon, sausage) Tough cuts of meat or meat with gristle Beans, lentils or legumes that cause gas and bloating Red meat Dark poultry meat Dairy Eat: Lactose-free dairy products (e.g., lactose-free milk, yogurt and cheese) Hard cheeses, like cheddar or Parmesan (lower in lactose) Fortified dairy alternatives, like almond, soy, flax, hemp, coconut or oat milk Fermented dairy (ideally low-fat), such as yogurt and kefir Avoid/limit: High-lactose dairy and full-fat dairy (e.g., whole milk, cream, soft cheeses) Flavored yogurts with added sugars Ice cream and milkshakes (high in fat and lactose) Butter and margarine Cream Herbs and spices Eat: Mild herbs, like parsley, basil or oregano Ginger and turmeric Chives and green onions Cumin Lemon peel Mustard Fresh herbs Avoid/limit: Spicy seasonings (e.g., chili powder, cayenne, black pepper, jalapeno) Strong condiments, like hot sauce or horseradish Allspice Garlic Onions (except green onions) Paprika Wasabi Drinks Drink: Water (essential for hydration) Herbal teas (e.g., chamomile, ginger) Electrolyte-replenishing drinks (low in sugar) Sparkling water Avoid/limit: Alcohol, especially beer, liquor and wine Caffeinated beverages (e.g., coffee, black tea, soda) Sugary drinks and carbonated beverages Crohn’s disease diet supplements 1. Probiotics Taking a daily, high-quality, live probiotic supplement — in addition to consuming probiotic foods — supports your body’s immune system and helps improve digestive function and mineral absorption. Probiotics have been shown to help people with Crohn’s disease reduce the incidence of diarrhea as well. Studies have found that people with Crohn’s often suffer from vitamin B12 deficiency and/or folate deficiency, and a good probiotic supplement encourages enhanced synthesis of B vitamins, calcium, vitamin K2 and other nutrients. Probiotics also support digestion of difficult substances, like gluten and lactose. 2. Slippery elm Slippery elm is an herbal remedy and demulcent (a substance that protects irritated tissues and promotes their healing). It contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the mouth, throat, stomach and intestines, making it excellent at calming Crohn’s flare-ups. 3. Curcumin With anti-inflammatory properties, research has found that people with inflammatory bowel disease who took curcumin reduced their symptoms and their need for medicines. Various clinical studies have suggested that curcumin might be a potential candidate for the prevention and/or treatment of a variety of colonic diseases, such as ulcerative colitis, Crohn’s disease and colonic cancer. 4. Glutamine Glutamine is an amino acid found in the body that helps the intestine function properly. Since it’s good for overall intestinal health, it can offer help for Crohn’s. It’s best to take glutamine on an empty stomach. 5. Omega-3 fatty acids Omega-3s, like those found in fish oil, can help fight inflammation and reduce the chances of recurrence of Crohn’s. Studies have been mixed, but some sufferers find omega-3s to be helpful. 6. Real multivitamin Because Crohn’s disease can interfere with your ability to absorb nutrients, it’s often a good idea to take a multivitamin and mineral supplement. You don’t want just any multivitamin, though. Make sure it’s a real food multivitamin that contains beneficial minerals, and avoid multivitamins with dangerous substances. If you find you’re deficient in a particular nutrient, you can also supplement with that specific nutrient. Some common nutritional deficiencies in Crohn’s patients include calcium, folate, B12, vitamin D and fat-soluble vitamins. Frankincense essential oil also helps improve digestive health and has been shown to be beneficial in reducing symptoms of Crohn’s disease as well as leaky gut syndrome, chronic colitis, ulcerative colitis and IBS. Add one to two drops of oil to eight ounces of water or to a tablespoon of honey for GI relief. If you’re going to ingest it orally, make sure it’s 100 percent pure oil, and don’t ingest fragrance or perfume oils. Other natural Crohn’s disease treatments How exactly stress plays a part in contributing to IBD is still up for debate, but experts agree that stress can trigger symptom flare-ups, worsen digestive health overall and increase the chance of experiencing complications. Of course, stress is a part of daily life, and not all stress is going to be within your control. However, there’s a lot you can do to reduce your reactions to stressful events. Regular exercise, getting adequate rest, taking time to relax, spending time outdoors and fostering supportive relationships can make a huge impact as natural stress relievers. Here are some other things to do in addition to following a Crohn’s disease diet...

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Eating Citrus Fruits Can Help Prevent Obesity-Related Diseases

The AHA! Team — Thu, 18 Jul 2024 08:49:15 +0000

Dena Schmidt via NaturalHealth365 – While it’s been known that citrus fruit is an important part of a healthy diet, researchers now believe they may be key in preventing weight-related health problems. A new study has shown that citrus fruits such as oranges, grapefruits, lemons, and limes contain an antioxidant that counteracts some of the serious health risks of obesity. Adding more citrus fruits to your diet may help reduce the risk of heart disease, liver disease, and diabetes. These fruits also provide essential vitamins and minerals that support overall well-being and boost the immune system. Why citrus fruits are a smart choice for the immune system When a person consumes a high-fat diet, the body stores the fat it can’t immediately use in cells throughout the body. These fat cells produce a substance that damages other healthy cells. This is called oxidative stress, and the immune system normally deals with it with its own antioxidants. However, overweight people who continue to eat high-fat foods can overwhelm the immune system’s ability to respond and prevent disease. This is where foods that contain high levels of antioxidants can help. Citrus fruit contains a special form of antioxidant called flavanones. These substances appear to reduce the risk of oxidative stress and damage to healthy cells. This also takes the pressure off the overworked immune system. Flavanones in citrus fruits reduce a variety of health risks The study published in Clinical Nutrition ESPEN highlights the broad health benefits of citrus, revealing their potential in managing cardiovascular risk factors, neurological disorders, and other health conditions through their rich chemical composition and therapeutic properties. The researchers reviewed meta-analyses, clinical trials, and the chemical compounds present in various citrus species. They utilized information from databases like Google Scholar, Web of Science, Scopus, and PubMed, examining keywords related to citrus and its health benefits. They found that citrus plants have beneficial effects on various conditions, including cancer risks, cardiovascular risk factors, neurological disorders, urinary tract conditions, and gastrointestinal tract conditions. The study also noted the antimicrobial, and pain-alleviating effects of citrus and its potential in managing obesity risk factors. Another study investigated the impact of citrus flavanones on different dietary groups, including those on a high-fat diet. It found that flavanone consumption led to a significant reduction in indicators of cell damage in both blood and liver, surpassing a 50% reduction in some cases. Furthermore, flavanone-treated subjects showed less liver damage and fat accumulation. Start adding organic citrus fruit to the diet to prevent disease Adding flavanones to the diet promotes health by counteracting the effects of fat cells on the body. Eating citrus fruits helps reduce liver damage, lower the amount of fat in the blood, and reduce glucose levels. Besides the benefits of antioxidants to the health of overweight people, a diet that includes citrus fruit can benefit people of any weight, reducing the risk of heart disease and type 2 diabetes. We, at NaturalHealth365, would suggest you only eat organic fruits to avoid unwanted chemicals in your diet. The next step involves exploring optimal ways to incorporate concentrated flavanones into daily diets. Flavanones found abundantly in organic citrus fruits like oranges, grapefruits, lemons, and limes, offer a promising natural strategy to combat heart and liver diseases. To maximize their benefits, consider consuming various citrus fruits and vegetables daily. Incorporating colorful salads, citrus-infused water, or enjoying citrus fruits as snacks can enhance your intake of these beneficial compounds. Additionally, pairing citrus fruits with leafy greens can further boost their nutritional impact. Bottom line: making citrus fruits a regular part of your diet can support overall health and reduce the risk of chronic diseases. Sources for this article include: NIH.gov ACS.org Sciencedaily.com To read the original article click here.

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Seafood Problem: Surprising Dangers of Excessive Consumption

The AHA! Team — Fri, 17 May 2024 08:08:42 +0000

Patrick Tims via NaturalHealth365 – While seafood is well-known for its various health benefits, such as its rich omega-3 fatty acids and essential nutrients, there are risks associated with its consumption that may not be widely recognized. Recent research published in Exposure and Health reveals a significant concern: underestimating exposure to PFAS through seafood. PFAS, or per- and polyfluoroalkyl substances, are synthetic chemicals found in various consumer products – and apparently in your seafood. This discovery highlights the need for further investigation and awareness regarding the potential health risks associated with high-seafood diets. Researchers’ startling discovery of PFAS in seafood The study aimed to assess seafood consumption patterns among New Hampshire residents and the associated PFAS exposure. The researchers conducted a population-based survey involving 1,829 adults and children aged 2-11 in June 2021. The survey collected data on seafood consumption frequency, portion sizes, types, and sources. After determining the most commonly consumed seafood species, the researchers purchased these species from a seafood market in Portsmouth, NH. They then analyzed the purchased seafood for 26 different PFAS compounds to quantify their presence. The researchers calculated hazard quotients for PFAS compounds with available health guidance values to assess the potential health risk posed by seafood consumption. Key findings from the study include: Among adults, 95% reported consuming seafood within the last year, with shrimp, haddock, salmon, and canned tuna being the most frequently consumed types. Based on consumption frequencies and meal sizes, the researchers estimated daily seafood consumption rates for adults (median: 33.9 g/day) and children (median: 5.0 g/day), which were somewhat higher than national estimates for the Northeastern US. PFAS were detected in shrimp and lobster purchased from the local market, with median concentrations ranging from below the detection limit to 1.74 ng/g for shrimp and 3.30 ng/g for lobster. Hazard quotients suggested that high seafood consumers may be exposed to PFAS concentrations that potentially pose a health risk. Is your favorite seafood safe from PFAS contamination? The plight of shellfish living along the seafloor is tragic as they become the unwitting carriers of higher PFAS levels. These contaminants are then ingested by larger fish like salmon and tuna, endangering our favorite seafood choices. The presence of PFAS in our seafood not only raises alarm about its safety but also serves as a stark reminder of the broader issue of environmental contamination. It’s a call to action for stronger regulations to shield our food supply from harmful chemicals, urging us to advocate for sustainable fishing practices and rigorous monitoring of seafood safety standards to safeguard public health. Protect your health by minimizing PFAS exposure In the battle to minimize exposure to PFAS, it’s crucial to recognize that while it may be impossible to completely eliminate these chemicals from seafood and consumer products, there’s hope for change. Public health guidelines need to be revamped to reduce PFAS exposure, especially in coastal areas like New England, where industries have contaminated countless fish with these “forever chemicals.” While avoiding seafood altogether is an option, it would leave a significant gap in essential lean protein and omega-3 fatty acids, which are crucial for human health. As a consumer, you can take steps to minimize PFAS exposure. For instance, avoid freshwater fish, especially those caught in or near urban areas where PFAS are prevalent. Additionally, opt for alternatives to nonstick cookware, as they often contain PFAS. Transitioning to ceramic pots and pans can significantly reduce PFAS exposure while still allowing for efficient cooking. While it may not be practical to create your own backyard pond stocked with untainted fish, you have the power to make informed choices that protect your health and the environment. Sources for this article include: Link.springer.com Medicalxpress.com To read the original article click here.

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Healthy People With High Cholesterol Don’t Stand to Benefit From Statins, Research Says

AHA Publisher — Mon, 26 Sep 2022 07:00:00 +0000

University of South Florida via News-Medical – About 40 million adults in the United States regularly take statins to lower their cholesterol levels and reduce their risk of heart disease and stroke, according to American Heart Association data from 2020. However, many of them don’t stand to benefit from these drugs based on new research from David Diamond, a neuroscientist and cardiovascular disease researcher in the Department of Psychology at the University of South Florida. Diamond and his co-authors reviewed literature from medical trials involving patients taking either a statin or placebo. They then narrowed their review to look at study participants with elevated levels of low-density lipoprotein-cholesterol (LDL), the so-called “bad cholesterol,” which can be reduced with a statin. Some individuals with high LDL also had high triglycerides (fat in the blood) and low high-density lipoprotein (HDL), the “good cholesterol,” which put them at the highest risk of having a heart attack. But others with high LDL were very different. They had low triglycerides and high HDL, which meant they were healthier. People with optimal triglycerides and HDL levels typically exercise, have low blood pressure and low blood sugar, and are at a low risk of a heart attack. Diamond and his co-authors asked two questions: If people are at a low risk of a heart attack based on having optimal triglycerides and HDL, but they also have high LDL, does that raise their risk? Further, would these people benefit from lowering their LDL with a statin? Their findings, published in the journal Current Opinion in Endocrinology, Diabetes and Obesity, showed LDL alone has “a very weak association” with heart disease and stroke. Their review went further, showing that when people with high LDL and optimal triglycerides and HDL were given a statin, there was no benefit. Diamond put the findings into a diet and lifestyle context. “People who are not overweight, have low blood sugar, exercise and are on a low-carb diet typically have optimal triglycerides and HDL, and sometimes they have high LDL. Our findings show that the people who have this healthy combination of diet and lifestyle, as well as high LDL, showed no benefit from taking a statin.” David Diamond, neuroscientist and cardiovascular disease researcher, Department of Psychology, University of South Florida The authors say their review also challenges the long-held contention that low-carb diets, which are often high in saturated (animal) fat, contribute to heart disease. That contention has persisted for nearly 50 years, dating to when cardiologist Robert Atkins was challenged about the potential dangers of his high-fat Atkins diet before a U.S. Senate Subcommittee on Nutrition and Human Needs in 1973. “High blood pressure, obesity, smoking and high blood sugar are the primary drivers of heart disease,” Diamond said. “Cholesterol is an innocent bystander, and saturated fat in the diet has been undeservedly demonized.” Diamond acknowledges that his research is controversial and has resulted in strong support, along with criticism from some within the medical community who have challenged his views on LDL and statins. He cautions that it is intended to raise awareness and should not be considered medical advice. Diamond’s interest in the association between LDL cholesterol and the risk of heart disease and stroke is personal. About 25 years ago, he was overweight and diagnosed with high triglycerides and low HDL, a potentially lethal combination. His doctor told him he was at high risk of developing heart disease and prescribed a statin to lower his LDL cholesterol. Instead of taking the medication, Diamond began his study of diet and heart disease. “I learned my problem was that I ate too many carbs – bread, potatoes and sugar,” Diamond said. “I’ve been able to get my weight under control and reduce my risk of heart disease with a low-carb diet. In the process, I’ve become aware of the obsession with linking cholesterol to heart disease.” Diamond has since published more than a dozen papers on flaws in the consensus that cholesterol causes heart disease. His latest paper included a review of the medical literature linking statins to numerous adverse effects, including the development of diabetes, damage to muscles and kidneys and impaired brain functioning. “Certain statins have been linked to cognitive impairment because they interfere with the brain’s ability to produce cholesterol, which is essential for the creation of new brain connections and to form memories,” Diamond said. According to Diamond, people who are overweight and have diabetes may benefit from taking a statin because, in addition to lowering LDL, the drugs block excess clotting and inflammation, two known risk factors of heart disease. However, for those who prefer to take medication rather than make diet and lifestyle changes, Diamond has a message: “People who take a statin might not appreciate that they’re a little less likely to have a heart attack or stroke, but the adverse effects of the statin may cause them harm.” Co-authors for the study were Brigham Young University Professor Ben Bikman and Paul Mason, a physician in New South Wales, Australia. To read the original article click here.

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Which Diet Works Even Better the Longer You Do It?

AHA Publisher — Wed, 24 Aug 2022 07:00:32 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The most well-published community-based lifestyle intervention in the medical literature is also one of the most effective. CHIP, the Complete Health Improvement Program—now known as Pivio, may be “the most well-published community-based lifestyle interventions in the [medical] literature.” It is also one of the most effective, with clinical changes “approaching those outcomes achieved in [live-in] residential lifestyle programs.” As I discuss in my video The Weight Loss Program That Got Better with Time, CHIP encourages people to transition toward a more whole food, plant-based diet, and the “average reductions in blood pressure were greater than those reported with the DASH [Dietary Approaches to Stop Hypertension] study and comparable with the results” of blood pressure-lowering drug trials. If we’re going to reverse the worldwide chronic disease epidemic, though, we’ve got to scale this up. To make CHIP more accessible to a wider audience, each of Hans Diehl’s live presentations was videotaped. Then, a “trained and certified” volunteer facilitator got people in a room to watch the videos and helped foster discussion. When it comes to safe, simple, side effect–free solutions, such as a healthier diet and lifestyle, you don’t need to wait for a doctor to show up and give a lecture. Sounds great, but does it work? Those individuals who were the worst of the worst and participated in the program, finishing all the videos, had a 20-point drop in blood pressure, a 40-point drop in bad LDL cholesterol, and more than a 500-point drop in triglycerides, as you can see below and at 1:08 in my video. Of those who came in with diabetic-level fasting blood sugars, about one in three left with nondiabetic-level fasting blood sugars. Remember, all of this was achieved simply by empowering people with knowledge. Just encouraging people “to move toward a whole-food, plant-based diet” led to these remarkable benefits. What was the effectiveness of this volunteer-delivered lifestyle modification program on 5,000 participants? The same kind of significant reductions in weight, blood pressure, cholesterol, triglycerides, and blood sugars were found. Most studies giving “dietary advice to free-living subjects can be expected to reduce blood total cholesterol by only 3-6%…[but a] sustained reduction in blood total cholesterol concentration of 1% is associated with a 2-3% reduction in the incidence of heart disease.” So, on a population scale, even small differences matter. Put thousands of people through just one month of CHIP, however, and you get an 11 percent drop on average and up to a nearly 20 percent drop among those who need it most, as you can see below and at 2:12 in my video. Do the participants maintain their healthy habits, though? Doctors can’t even get most people to take a single pill once a day. How effective can a volunteer-led video series be at getting people to maintain a change of eating habits? Researchers looked at the CHIP data to find out. How were participants doing 18 months after completing the program? Most were able to maintain their reductions of meat, dairy, and eggs, though some of the junk food had started to slip back in. Their fruit and veggie consumption dipped, though not back to baseline. Ready for the huge shocker? Even though the participants had been told explicitly to eat as much as they wanted without any calorie- or carb-counting and without any portion control, just by being informed about the benefits of centering their diets more on whole plant foods, by the end of the six-week program, they were eating, on average, about 339 fewer calories a day without even trying. Instead of eating less food, they were just eating healthier food. But that was right at the end of the six-week program when they were all jazzed up. Where were they 18 months later? Anyone familiar with weight-loss studies knows how it works: You can excite anyone in the short term to lose weight using practically any kind of diet, but then after six months or a year, they tend to gain it all back—or even more. The CHIP participants were eating about 300 fewer calories a day during the program, but 18 months later, they were eating about 400 fewer calories. What kind of diet can work even better the longer you do it? A whole food, plant-based diet. “Many weight loss programs restrict energy [calorie] intake by limiting portion sizes, which often results in hunger and dissatisfaction with the eating regime, thus contributing to low compliance and weight regain,” but the satiety-promoting all-you-care-to-eat plant-based, whole-food dietary approach may be the secret weapon of sustainable weight loss. Key Takeaways The Complete Health Improvement Program (CHIP) encourages transitioning to a more whole food, plant-based diet and may not only be the most well-published community-based lifestyle intervention in the medical literature, but also one of the most effective. Its clinical changes may be on par with outcomes achieved in live-in lifestyle programs, and the average drop in blood pressure achieved with CHIP exceeded reports by the Dietary Approaches to Stop Hypertension (DASH) study and was comparable to results from trials with blood pressure–lowering drugs. To make CHIP more widely accessible, each live presentation delivered by Hans Diehl, the developer of the program, was videotaped so volunteer facilitators, each trained and certified, could screen the lectures and foster discussion among participants. Participants who completed the facilitated video program had a 20-point drop in blood pressure, a 40-point drop in bad LDL cholesterol, and more than a 500-point drop in triglycerides. Most of those who started CHIP with diabetic-level fasting blood sugars left with nondiabetic levels. Typically, studies giving dietary advice to participants not in a live-in setting may get cholesterol reductions of 3 to 6 percent, and sustained reduction of 1 percent is associated with a 2 to 3 percent drop in heart disease incidence. Just one month of CHIP achieved an 11 percent drop on average and up to a nearly 20 percent drop among those participants most in need of intervention. Eighteen months after completing the volunteer-led video series, most CHIP participants maintained their reductions of animal products, though some began eating more junk food and less fruits and vegetables (though not back to baseline quantities). Importantly, they were eating about 400 fewer calories a day than before they started CHIP. (At the end of the six-week video program, they were down only 300 daily calories.) Unlike many weight-loss programs that count calories and limit portion sizes, an all-you-care-to-eat plant-based, whole food dietary approach appears to be more sustainable. To read the original article click here.

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