Nutrition Facts Archives - Amazing Health Advances

Banana–Walnut Cake with Blackberry–Almond Butter Sauce Recipe

The AHA! Team — Fri, 18 Jul 2025 05:36:46 +0000

Recipe via Nutrition Facts – Banana–Walnut Cake with Blackberry–Almond Butter Sauce Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook This cake is a great way to use overripe bananas. The riper the banana, the sweeter the flavor, so just a small amount of Date Syrup is needed. Coarsely crushed walnuts provide a welcome crunch, and the Blackberry-Almond Butter Sauce adds a bit of healthy decadence if you want to spoon it over the cake. COURSE: Dessert DIFFICULTY: Moderate SERVINGS: 9 Ingredients ▢ 1 tablespoon ground flaxseeds ▢ 2 tablespoons warm water (for the flaxseed) ▢ 1½ cups mashed ripe bananas (2 to 3 large bananas) ▢ ¼ cup unsweetened soy milk ▢ ¼ cup Date Syrup ▢ 1 teaspoon fresh lemon juice ▢ 1 teaspoon pure vanilla extract ▢ 1 cup almond flour ▢ ½ cup oat flour ▢ 1½ teaspoons aluminum- and sodium-free baking powder ▢ ½ teaspoon ground cinnamon ▢ ½ cup coarsely crushed walnuts (optional) Instructions In a small cup or bowl, combine the flaxseeds and water. Stir well, then set aside for 10 minutes. Preheat the oven to 350°F (175°C). Line an 8-inch (20-cm) square baking pan with parchment paper. In a large bowl, combine the mashed bananas, soy milk, Date Syrup, lemon juice, vanilla, and flaxseed mixture. Mix well. Whisk in the almond flour, oat flour, baking powder, and cinnamon until evenly mixed. Fold in the walnuts. If the batter is too thick, stir in a little more soy milk, 1 tablespoon at a time. Transfer the cake batter into the prepared baking pan and smooth the top. Bake for about 30 minutes, or until lightly browned on top. Remove the pan from the oven and set aside to cool completely. Once cool, invert the cake onto a plate. Cut the cake into squares and place each serving on a small dessert plate. Spoon some of the Blackberry-Almond Butter Sauce over each serving (if using). To read the original article click here.

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Obesity’s Impacts on Our Immune System & Kidney & Liver Diseases

The AHA! Team — Wed, 18 Jun 2025 05:24:00 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What are the effects of weight loss on natural killer cell function, our first line of immune defense against cancer, kidney function, and fatty liver disease? In the ABCs of the health consequences of obesity, I is for Immunity. The SOS trial followed the fates of thousands of bariatric surgery patients for a decade or two, compared to a control group who maintained their weight. Those who surgically lost about 20 percent of their body weight not only lived longer, thanks in part to less diabetes and less cardiovascular disease, but they also got less cancer. This may be because anti-tumor immunity appears to be affected by weight. Natural killer cells are our immune system’s first line of defense against cancer cells and many viral infections, “and their function is severely impaired in individuals with obesity.” When individuals who were obese were randomized to a weight-loss program, researchers found a significant reactivation of the participants’ natural killer cell function within just three months. The program involved an exercise component, though, so it’s hard to tease out the impact of the weight loss itself since physical activity on its own can boost natural killer cell activity. On the other end of the immune spectrum, obesity is suspected to be a causal risk factor for the development of the autoimmune disease multiple sclerosis. This suggests obesity is associated with the worst of both worlds when it comes to immune function: underactivity when it comes to protecting against cancer and infection, and overactivity when it comes to certain inflammatory autoimmune conditions. J is for Jaundice. Thanks to the obesity epidemic, nonalcoholic fatty liver disease is now the most common liver disorder in the industrialized world. Fat doesn’t just end up in our belly and thighs but inside some of our internal organs. More than 80 percent of individuals with abdominal obesity may have fatty infiltration into their liver, and in those with severe obesity, the prevalence can exceed 90 percent. This can lead to inflammation, scarring, and, ultimately, cirrhosis and liver cancer, as you can see below and a 2:10 in my video The Effects of Obesity on the Immune System and Kidney and Liver Diseases. Currently, this nonalcoholic fatty hepatitis is the leading cause of liver transplants in American women. K is for Kidneys. Obesity is also “one of the strongest risk factors for new-onset chronic kidney disease.” Our kidneys compensate for the metabolic demands of excess weight by red-lining into what’s called “hyperfiltration” to deal with the extra workload. This resulting increased pressure within our kidneys can damage the sensitive structures and increase the risk of kidney failure over the long term. What about L, M, N, O, P through Z? If you want to continue through the alphabet, L could be for diminished lung function, M could be for metabolic syndrome, and so on. There is even an X—for xiphodynia—pain at the tip of the bottom of the breastbone from being bent forward by an expanding abdomen. Given the myriad health conditions associated with excess weight, “annual medical spending attributable to an obese individual” is nearly $2,000 per year and workers who are obese with multiple conditions can cost companies up to $10,000 more in healthcare coverage compared to “their lean counterpart.” Wage Gap This may account for some of the wage gap that employees who are obese may experience, as companies try to pass along these costs of “their higher health insurance premiums,” beyond just brazen discrimination. Between healthcare costs and diminished productivity in terms of lost workdays, the total lifetime costs of obesity for children and teens have been estimated to exceed $150,000. Estimates Some estimates peg the annual “medical care costs of obesity in the United States” at about $150 billion, with another $50 billion per year added by 2030 as our increasingly heavy Baby Boomers continue to age. Others diametrically disagree, based on the morbid fact that individuals who are obese may not live as long. Just as “the high medical costs of smoking-related diseases are more than offset by lower survival of smokers,” the lifetime healthcare costs of individuals who are obese may turn out to be lower because they are expected to die so much sooner. So, the true cost may be more in lives, rather than dollars. How much does being overweight cut your life short? I’ll explore just that question next. If you missed the previous blog posts in my series on the ABCs of obesity, see related posts below. I continue the topic of obesity and weight with these videos: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?. For more on the health conditions discussed in this video, see the immune function, kidney disease, and liver health topic pages. Key Takeaways In the SOS trial, individuals who lost 20 percent of their body weight through surgery lived longer and had lower rates of diabetes, cardiovascular disease, and cancer, possibly due to improved immune function. Obesity impairs natural killer cells, weakening the body’s defense against cancer and infections, while also increasing the risk of autoimmune diseases like multiple sclerosis. Obesity is a major cause of nonalcoholic fatty liver disease, which can lead to liver inflammation, cirrhosis, and liver cancer, now the leading cause of liver transplants in U.S. women. Excess weight places metabolic stress on the kidneys, leading to hyperfiltration and increasing the risk of chronic kidney disease and eventual kidney failure. Obesity-related health conditions contribute to higher medical costs, lost productivity, and a lifetime financial burden, with annual obesity-related medical costs in the United States, for instance, estimated at $150 billion. To read the original article click here.

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Cauliflower Power Salad Recipe

The AHA! Team — Fri, 13 Jun 2025 05:38:25 +0000

Recipe by: Dusty and Erin Stanczyk via Nutrition Facts – Cauliflower Power Salad Recipe This Cauliflower Power Salad is the perfect side dish to your plant-powered picnics and BBQs. It’s packed with cruciferous vegetables, which may prevent DNA damage and the spreading of metastatic cancer, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes, target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 6 Ingredients ▢ 1 large head of cauliflower ▢ 1 large head of broccoli ▢ 2 medium carrots ▢ 1 cup shredded red cabbage ▢ 1 cup shelled frozen edamame, thawed ▢ ¼ cup Umami Sauce or to taste Instructions Break the cauliflower into individual florets and pulse in a food processor until it has a rice-like consistency. (Avoid over-processing.) Add to a large mixing bowl. Repeat the step above with the broccoli, then add it to the bowl with the cauliflower rice. Shred the carrots using a peeler or in a food processor with a “shredding” blade attachment. Add to the mixing bowl, along with the shredded red cabbage. Place the shelled frozen edamame in a strainer and thaw by running them under hot water. Add to the mixing bowl. Pour the Umami Sauce over the vegetables in the mixing bowl. Stir gently until all of the veggies are evenly coated. Add additional Umami Sauce to taste, serve, and enjoy. Notes This salad is best eaten right after it’s been prepared, but it will keep in the refrigerator for a day or two in a tightly sealed container. To read the original article click here.

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Lemon-Ginger Cooler Recipe

The AHA! Team — Fri, 30 May 2025 05:34:03 +0000

Recipe by: Ayla Sadler via Dr. Michael Greger & Robin Robertson – Lemon-Ginger Cooler Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook You can also serve this scintillating beverage as a hot tea. PREP TIME: 5 min COOK TIME: 40 min TOTAL TIME: 45 min COURSE: Drinks DIFFICULTY: Easy SERVINGS: 2 Ingredients ▢ 2-inch piece fresh ginger sliced ▢ 2 tablespoons lemon juice ▢ 4-inch piece cinnamon stick (optional) ▢ Date Syrup to taste ▢ mint, for serving (optional) Instructions Combine 4 cups (945 ml) of water with the ginger in a large saucepan and bring to a boil. Remove from the heat. Add the lemon and cinnamon stick (if using) and set aside for 30 minutes Sweeten to taste with Date Syrup (if using). Refrigerate until chilled. Serve in a tall glass over ice. Add mint if you’re in the mood. To read the original article click here.

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Obesity’s Impacts on Gallstones, Acid Reflux, and Heart Disease

The AHA! Team — Wed, 28 May 2025 05:29:02 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Sufficient, sustained weight loss may cut the risk of fatal heart attacks and strokes in half. In the ABCs of health consequences of obesity, G is for Gallstones. The top digestive reason people are hospitalized is a gallbladder attack. Every year, more than a million Americans are diagnosed with gallstones, and about 700,000 must have their gallbladders surgically removed. It is a relatively safe procedure, with complication rates tending to be under 5 percent and a mortality rate of only about 1 in 1,000. However one in ten may develop a post-cholecystectomy syndrome of persistent gastrointestinal symptoms long after their gallbladder is removed. What are gallstones made of? In 80 to 90 percent of cases, gallstones are mostly crystalized cholesterol, forming like rock candy in our gallbladder when cholesterol gets too concentrated. This was used to explain why some small, early studies found that non-vegetarians had a higher incidence of gallstones. However, results from more recent, larger studies are more equivocal; one study suggests that a “vegetarian diet may therefore protect” against gallbladder disease, for instance, while another shows higher rates among vegetarians, independent of weight. As I discuss in my video The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease, the biggest purported cause-and-effect risk factor may be obesity, increasing risk as much as sevenfold, as you can see below and at 1:32 in my video, with a doubling of risk even at the heavier side of “the normal BMI range.” Ironically, rapid weight loss may also be a trigger. Half a pound (0.2 kg) a day has been deemed the upper limit for medically safe weight loss, based on gallstone formation. Ultrasound studies found that, above that, the chance of new gallstones can go from less than 1 in 200 a week to closer to 1 in 40, as shown below and at 1:59. To help prevent a gallstone attack, we can increase our fiber intake. Not only is dietary fiber intake associated with less gallbladder disease in the first place, but those placed on high-fiber foods during a weight-loss regimen suffered significantly less gallbladder sludging than those losing the same amount of weight without getting the extra fiber. G is also for gastroesophageal reflux disease, or GERD. Fiber-rich food consumption decreases the risk of acid reflux, too. I previously explored how chronically straining at stool may push part of the stomach up into the chest cavity. Well, excess abdominal pressure due to obesity may have the same effect, pushing acid up into the throat and causing heartburn and inflammation. The increased pressure on the abdominal organs associated with obesity may also explain why overweight women suffer from more vaginal prolapse, where organs such as the rectum push out and into the vaginal cavity. The deadliest letter in the alphabet of obesity consequences is H, which is for Heart Disease. Of the four million deaths attributed to excess body weight every year around the world, nearly 70 percent are due to cardiovascular disease. Is it just because of eating poorly? Mendelian randomization studies suggest that people randomized from conception to be heavier—based only on genetics—do indeed have higher rates of heart disease and stroke regardless of what they eat. The question is: If you lose weight, does your risk drop? Enter the Swedish Obese Subjects (SOS) trial, the first long-term controlled trial to compare the outcomes of thousands of bariatric surgery patients to matched control subjects who started out at the same weight but went the nonsurgical route. Individuals in the control group maintained their weight, whereas those in the surgical group maintained about a 20 percent weight loss over the next 10 to 20 years. In that period, those in the weight-loss group not only developed 80 percent less diabetes, but they suffered significantly fewer heart attacks and strokes. So, unsurprisingly, they significantly reduced their total mortality overall. Ten years out, the weight-loss group appeared to cut their risk of fatal heart attacks and strokes in half, as shown below and at 4:23 in my video. If you missed the previous videos in my series on the ABCs of obesity, see: The Best Knee Replacement Alternative for Osteoarthritis Treatment The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes The Effects of Obesity on Dementia, Brain Function, and Fertility I continue the topic of obesity and weight with videos in the related posts below. For more on the health conditions discussed in this video, see the gallstones, GERD, and heart disease topic pages. The GERD-related video I mentioned is Diet and Hiatal Hernia. Key Takeaways Obesity increases the risk of gallstones by up to sevenfold, and gallstones are primarily made of crystallized cholesterol. Rapid weight loss can also trigger gallstone formation. While gallbladder removal (cholecystectomy) is generally safe, about 10 percent of patients may develop persistent digestive issues known as post-cholecystectomy syndrome. Increasing dietary fiber may help prevent gallbladder attacks and reduce the risk of gallstone formation during weight loss efforts, as well as lower the risk of gastroesophageal reflux disease (GERD). Obesity contributes to GERD, acid reflux, by increasing abdominal pressure, which pushes stomach acid into the throat, leading to heartburn and inflammation. Obesity is a major cause of heart disease, responsible for nearly 70 percent of deaths related to excess body weight. Long-term weight loss can significantly reduce the risk of heart attacks, strokes, and mortality. 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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Baked Apples with Walnuts and Goji Berries Recipe

The AHA! Team — Fri, 02 May 2025 05:43:07 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Baked Apples with Walnuts and Goji Berries Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook These luscious baked apples taste like apple pie, but aren’t bogged down with added sugar, flour, and fat. Another bonus is how great your house will smell while they’re baking. COURSE: Dessert DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢3 tablespoons goji berries soaked in warm water for 15 minutes and then drained ▢½ cup chopped walnuts ▢1 tablespoon Date Syrup ▢1 ½ teaspoons ground cinnamon ▢4 large, firm baking apples washed and cored ▢1 tablespoon fresh lemon juice Instructions Preheat the oven to 350F. Place the goji berries in a food processor and add the walnuts, Date Syrup, and cinnamon; then pulse until well mixed. Set aside. Peel the top third of each apple. Rub the exposed part of the apple with lemon juice to prevent discoloration. Stuff about 2 tablespoons of the goji mixture into the center of each apple and rearrange the apples upright in a small, shallow baking dish. Pour 1/2 cup of water around the apples. Cover and bake until tender, about 1 hour. Serve warm. 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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Pre-Workout Smoothie Recipe

The AHA! Team — Fri, 18 Apr 2025 05:37:11 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Katie Schloer Who doesn’t love a good smoothie? This one is especially antioxidant packed and holds a beautiful color that is irresistible! Cherries, blueberries, and watermelon may play a role in reducing muscle soreness, likely thanks to their anti-inflammatory phytonutrients. Watermelon also has the beneficial amino acid l-citrulline. Beets and greens contain nitrates, which may help improve athletic performance by reducing oxygen needs. Nitrates can have profound effects on the power plants within all of our cells, reducing our oxygen needs during exercise so we can bust out the same amount of work with less oxygen. COURSE: Breakfast, Drinks, Snack DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢2 cups frozen cooked beets* ▢2 cups frozen watermelon ▢2 cups frozen berries ▢2 cups frozen cherries ▢8 medjool dates ▢1 teaspoon amla (optional) ▢3-6 cups water Instructions Combine all the ingredients into a high-speed blender and blend for 30 seconds. If it is too thick, add more water. Drink up and have a great workout! Notes *To cook the beets, thoroughly scrub them, then cut into one inch cubes. Place the beets on a silicone mat or parchment paper and bake them at 400°F (200°C) for about one hour. Allow the beets to cool then place them on a baking sheet and stick them in the freezer. Once frozen, transfer to a freezer safe container and keep them in the freezer for whenever you need a pre-workout boost! To read the original article click here.

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