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The Amazing Health Benefits of Eating Liver

The Amazing Health Benefits of Eating Liver

For centuries, our ancestors wouldn’t have wanted to waste even the least “desirable” bits of food. Throughout our human history we’ve eaten nose-to-tail; that is, consumed all of the edible parts of animals and livestock. We evolved to have nutrient-rich organ meats in our diet, and despite the popularity of organ meats in earlier centuries, we now tend to favor muscle meats such as breasts, thighs and wings. 

In terms of nutrition, that means that we miss out on a host of beneficial nutrients. (It’s not great from a food waste standpoint, either!) Liver, in particular, is an extremely nutritious food, and it’s one that many of us could really use in our daily diets. Here are just a few of the health benefits of this nutritious food. 

Health Benefits of Liver 

Let’s talk about why you would want to eat it. Liver is extremely high in nutrients, and not only that, it’s high in bioavailable nutrients. This means that they are very easily absorbed by the body and are ready to use. 

Vitamin A: Liver is high in vitamin A, a fat-soluble vitamin that’s beneficial for eye health, skin health and cellular turnover, among other things. It’s important to distinguish between bioavailable vitamin A and provitamin A (such as beta carotene), which is found in plants and acts as a precursor to our internal vitamin A production. Though we can create vitamin A from carotenoids, some of us are better at it than others. Consuming vitamin A directly is a more reliable way to obtain its benefits. 

Iron: Liver is also high in iron, which is important for muscle function, brain function and hemoglobin formation, which makes it crucial for energy production. 

Copper: Copper is an important nutrient that we often don’t hear a lot about. However, it contributes to nerve and immune system health. It also helps produce collagen, the connective tissue responsible for our bone, joint, hair, skin and nail health. 

B Vitamins: Finally, liver is a fantastic source of B vitamins. It is especially high in vitamin B12 and folate. All of the B vitamins are important for helping convert food into energy, which is extremely important for ensuring you feel energetic and vibrant in your daily life. Folate is also beneficial for cellular growth, making it extremely important for women of childbearing age.

Best Sources of Liver 

The livers of chicken, beef, goose and duck are generally the most popular sources of liver to consume. You can find liver in many grocery stores and at many butcher shops, but as with any meat, the quality and sourcing of liver is important. 

If possible, it’s best to work with a local butcher who you trust to provide excellent sources of animal products. Any type of meat from grass-fed, pasture-raised livestock tends to be higher in omega-3 fatty acids than meat from conventionally raised (corn-fed) animals. 

Source – Vital Proteins

Eddie Pile
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Cutting Board Safety

Cutting Board Safety

It's not just your hands that need washing before, during and after food preparation. To prevent food poisoning, it's also important to remember to wash your cutting boards. If not cleaned and maintained properly, cutting boards can hold harmful bacteria and spread food poisoning. 

Follow these guidelines for cleaning and maintaining your cutting boards: 

  • Always use a clean cutting board for food preparation. 
  • After each use and before moving on to the next step while prepping food, clean cutting boards thoroughly in hot, soapy water, then rinse with water and air dry or pat dry with clean paper towels. 
  • Plastic, glass, nonporous acrylic and solid wood cutting boards can be washed in a dishwasher (laminated boards may crack and split). 
  • After cutting raw meat, poultry or seafood on your cutting board, clean thoroughly with hot soapy water, then disinfect with chlorine bleach or other sanitizing solution and rinse with clean water. 
  • To disinfect your cutting board, use a fresh solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of water. Flood the surface with the bleach solution and allow it to stand for several minutes. Rinse with water and air dry or pat dry with clean paper towels. 
  • All cutting boards eventually wear out. Discard cutting boards that have become excessively worn or have hard-to-clean grooves. These grooves can hold harmful bacteria that even careful washing will not eliminate. 

Be Careful with Cutting Boards 

When juices from raw meats or germs from unclean objects accidentally touch cooked or ready-to-eat foods (such as fruits or salads), cross-contamination occurs. If not cleaned correctly, the board harbors harmful bacteria. 

Acrylic, Glass, Marble, Plastic or Solid Wood? 

You choose. Just follow these guidelines: 

  • Use two cutting boards: one strictly to cut raw meat, poultry and seafood; the other for ready-to-eat foods, like breads and vegetables. 
  • Don't confuse them. Consider buying different color cutting boards so it's easy to remember which is for raw meat and which is for ready-to-eat foods. 
  • Wash boards thoroughly in hot, soapy water after each use. 
  • Discard old cutting boards that have cracks, crevices and excessive knife scars. 

Source – Academy of Nutrition and Dietetics 

Eddie Pile
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Water: How much should you drink every day?

Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It's a simple question with no easy answer.

Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.

No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

  • Gets rid of wastes through urination, perspiration and bowel movements
  • Keeps your temperature normal
  • Lubricates and cushions joints
  • Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

What about the advice to drink 8 glasses a day?

You've probably heard the advice, "Drink eight 8-ounce glasses of water a day." That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:

  • If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
  • Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
  • Overall health.Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
  • Pregnancy or breast-feeding.Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women's Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Staying safely hydrated

Your fluid intake is probably adequate if:

  • You rarely feel thirsty
  • Your urine is colorless or light yellow

A doctor or registered dietitian can help you determine the amount of water that's right for you every day.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

  • Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
  • Drink water before, during and after exercise.
  • Drink water if you're feeling hungry. Thirst is often confused with hunger.

Although uncommon, it's possible to drink too much water. When your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia) — which can be life-threatening.

Athletes — especially if they participate in long or intense workouts or endurance events — are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

Source – Mayo Clinic

Eddie Pile
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How Often Should You Wash Everything in Your Home According to Science

How Often Should You Wash Everything in Your Home According to Science

Cleanliness can be somewhat subjective: some folks wear things once and feel compelled to wash them, while others wear them five times before exposing them to some kind of soap. But when it comes to cleaning your home, there are some standards to consider, if only for your health’s sake. 

If you saw what lived on your surfaces under a microscope, your skin might crawl: Teeny tiny bacteria and microbes consisting of viruses, soil, fungi, bacteria, animal dander, pollen, sweat, excretions and skin cells all invade your spaces on a regular basis. According to research in Popular Science, the life span of a germ varies greatly depending on the bacteria and the surface. E. coli (intestinal bacteria that can make you sick) can live for a few hours to a full day, while the calicivirus (a.k.a. the stomach flu) can live for days or weeks. So how often should you clean your tub, or wipe down your toilet or change your sheets, before they become something of a biohazard? Probably more often than you think. 

TRY THIS SCIENCE-BACKED CLEANING SCHEDULE 

We asked two experts, Jason Tetro, microbiologist, visiting scientist at the University of Guelph and author of The Germ Code and The Germ Files, and Becky Rapinchuk, a cleaning expert, and author of the books Simply Clean and The Organically Clean Home, for their advice. 

HOW OFTEN SHOULD YOU… 

CHANGE THE SHEETS? 

Once a week — two at the most. Though most bacteria on sheets is environmental (like dust) and mostly harmless, the bacteria and fungi, along with the dirt and oils sloughed off during sleep, can cling to sheets and your skin, contributing to acne and dandruff. To keep your bed clean, change your sheets once a week (as Rapinchuk recommends), or a minimum of every two weeks (as Tetro recommends), and wash them in hot water. 

DISINFECT THE SINKS? 

Every day. Even if they look clean, sinks can get really gross — Tetro says the bathroom sink accumulates fecal matter (from washing your hands after you use the bathroom). Also, bacteria from food, like E.Coli and Salmonella, can contaminate the kitchen sink, especially if you’ve been handling raw meat. When water splashes back up onto your hands, they’re contaminated, too. To stay on the safe side, wipe down your sinks daily. 

VACUUM RUGS AND WASH FLOORS? 

One to two weeks. Rugs should be vacuumed weekly (more often if you have pets) to keep dust, dirt and allergens at bay. Give floors a good wash or steam once every couple of weeks, says Tetro. You might want to wash your kitchen floors a little more often, due to food bacteria that can spread around 

WIPE DOWN THE BATHROOM? 

Once a week at least. Tetro says your bathroom is the ultimate bacteria host; E.coli can be found within six feet of the toilet and in the sink. To keep it at bay, disinfect the toilet and sink at least once weekly, and the bathtub every two weeks — more if you shower often. Your shower curtains should be disinfected weekly to avoid mildew, which can cause skin, eye and throat irritation in some people. 

SWAP OUT TOWELS? 

It depends on the room. Bath towels become loaded with bacteria (including staph and fecal) and if your towel doesn’t fully dry, that bacteria can grow. Plus, dandruff-causing fungi can also grow in them, Rapinchuk recommends swapping out bath towels every other day. Your kitchen towels collect bacteria every time you handle food and wash your hands. Tetro recommends washing those weekly, unless you handled raw meat. In that case, wash the towel immediately. 

SWAP OUT SPONGES? 

Every few days. Your kitchen sponge gets awfully germy, with billions of bacteria on every square inch, says Tetro. But don’t get freaked out — most of the bacteria isn’t harmful. Because washing sponges with soap and water doesn’t really work, Tetro recommends dropping them into boiling water for 2 minutes, putting them in the microwave for 2 minutes while damp every couple of days, and replacing them when they deteriorate. 

WIPE DOWN DOORKNOBS? 

Once a week (in some rooms). Though doorknobs accumulate a lot of bacteria, they need only need to be washed infrequently, says Rapinchuk. However, doorknobs in the bathroom and the kitchen are bound to catch a lot more bacteria, so disinfecting them at least once a week might be a good idea, especially if there’s an illness in the house. 

Does all this cleaning seem daunting? If you can’t seem to keep up, do your best. 

Source – NBC News

Eddie Pile
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Handwashing Should Matter to You

Handwashing Should Matter to You

Handwashing is one of the best ways to protect yourself and your family from getting sick
Handwashing is easy to do and it's one of the most effective ways to prevent the spread of many types of infection and illness in all settings—from your home and workplace to child care facilities and hospitals. Clean hands can stop germs from spreading from one person to another and throughout an entire community. 

When should you wash your hands?
Feces from people or animals is a source of germs. A single gram of human feces—which is about the weight of a paper clip—can contain one trillion germs. Help stop the spread of germs by washing your hands often, especially during key times listed below. 

  • Before, during, and after preparing food 
  • Before eating food 
  • Before and after caring for someone who is sick 
  • Before and after treating a cut or wound 
  • After using the toilet 
  • After changing diapers or cleaning up a child who has used the toilet 
  • After blowing your nose, coughing, or sneezing 
  • After touching an animal, animal feed, or animal waste 
  • After touching garbage 

What is the right way to wash your hands? 

Follow the five steps below to wash your hands the right way every time. 

  • Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap. 
  • Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails. 
  • Scrub your hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice. 
  • Rinse your hands well under clean, running water. 
  • Dry your hands using a clean towel or air dry them. 

What should you do if you don't have soap and clean, running water? Washing hands with soap and water is the best way to reduce the number of germs on them in most situations. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs. 

Hand sanitizers may not be as effective when hands are visibly dirty or greasy. Furthermore, hand sanitizers might not remove harmful chemicals like pesticides and heavy metals from hands. Be cautious when using hand sanitizers around children; swallowing alcohol-based hand sanitizers can cause alcohol poisoning if a person swallows more than a couple mouthfuls.

How do you use hand sanitizers? 

  • Apply the product to the palm of one hand (read the label to learn the correct amount). 
  • Rub your hands together. 
  • Rub the product over all surfaces of your hands and fingers until your hands are dry. 

From Centers for Disease Control and Prevention 

Eddie Pile
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9 Benefits of Drinking Water

9 Benefits of Drinking Water

1. It flushes out toxins
Water is a detoxifier that helps to flush out toxins and get rid of waste primarily through sweat and urine.

2. It promotes healthy skin
Water helps replenish skin tissues, moisturizes skin, and increases the elasticity in your skin. It can also plump skin up a bit, reducing signs of aging.

3. Drinking water relieves fatigue
Consumption of water makes the body function efficiently, while dehydration decreases alertness and concentration.

4. It helps in digestion
Drinking sufficient water boosts your metabolism and helps the body properly break down food.

5. It treats headaches and migraines
Headaches and migraines are often caused by dehydration. So, to get some relief, drink plenty of water.

6. It promotes healthy skin
Water helps replenish skin tissues, moisturizes skin, and increases the elasticity in your skin. It can also plump skin up a bit, reducing signs of aging.

7. It beats bad breath
Drinking water keeps your mouth moist and washes away food particles and bacteria. It also dilutes the smelly compounds that oral bacteria create.

8. It regulates body temperature
Water’s ability to release heat from the body when sweat evaporates from the surface of the skin greatly helps maintain an even body temperature.

9. It keeps you alive
At extremes, you can survive for about a month without food, but you can only survive approximately a week (at the most) without drinking water. Three to four days is more typical in terms of survival without water. So, shouldn’t you be trying to fit more water into your day? Carry a reusable water bottle to ensure it’s always close by, and be mindful of how your body feels. If you don’t feel like you’re at the top of your game, you may need more water.

Eddie Pile
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Everything You Need to Know About Cocoa Butter

Everything You Need to Know About Cocoa Butter

What exactly is cocoa butter? 

Cocoa butter might bring to mind decadent desserts like chocolate bars, fudge layer cake, and chocolate chip ice cream. Yet this tasty ingredient is also a staple in skin creams and other health and beauty products. Unlike the cocoa butter in your dessert, the one in your skin care regimen won’t make you gain weight. But can it improve your appearance? 

Cocoa butter is a type of fat that comes from cocoa beans. To harness cocoa butter, the beans are taken out of the larger cacao plant. Then they’re roasted, stripped, and pressed to separate out the fat—the cocoa butter. The remnants are then processed into cocoa powder. 

Cocoa has been used in medicine for around 3,000 years. It was a favorite ingredient of the ancient Aztecs and Mayans, who even used cocoa for currency. More recently, researchers have discovered that compounds called phytochemicals in cocoa might help keep both your body and skin healthy. 

Can cocoa butter really improve your skin’s appearance? Let’s take a look at the science behind the claims about this sweet beauty treat. 

What are the benefits of cocoa butter? 

Cocoa butter is high in fatty acids, which is why it’s often touted for its ability to hydrate and nourish the skin and improve elasticity. The fat in cocoa butter forms a protective barrier over skin to hold in moisture. 

Cocoa butter is also rich in natural plant compounds called phytochemicals. These substances may improve blood flow to the skin and slow skin aging by protecting against damage from the sun’s harmful UV rays. 

One common use of cocoa butter is to smooth scars, wrinkles, and other marks on the skin. Many women believe cocoa butter creams and lotions can be used during and after pregnancy to prevent and minimize the appearance of stretch marks. Cocoa butter has also been promoted to heal rashes from conditions like eczema and dermatitis. 

How to use cocoa butter 

You’ll often see cocoa butter as an ingredient in body lotions and creams. Because it’s edible, it’s also an additive in some lip balms. Many cocoa butter products have added sunscreen or vitamins. You can rub one of these cocoa butter products on your skin or lips every day as part of your skin care regimen. 

Many cocoa butter lotions and other products contain only a small amount of cocoa butter, along with other ingredients and additives. 

Risks and warnings 

Cocoa butter is considered safe to use on your skin. The makers of cocoa butter creams say it’s safe to use during pregnancy. For people who are sensitive to cocoa butter or other ingredients found in cocoa butter products, it may cause a rash or other allergic reaction 

You can find cocoa butter formulas in supermarkets, drug stores, online, and at natural food stores. If you’re concerned about additives, buy 100 percent cocoa butter and make your own skin care products. 

If you’re seeking treatment for a specific skin care need, consult your doctor or dermatologist. They can help develop a skin care regimen that best suits your needs. 

Source – Healthline 

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