‘I Walked off Nearly 150 Pounds—Even Through North Dakota Winters’

My name is Roxanne Mullenberg, and I’m a 42-year-old bank project manager living in Fargo, ND.

As an adult, I’ve always seen 350 pounds or so on the scale. I tried weight loss programs here and there that never worked. This was before apps, and manually counting calories was exhausting and not realistic. I tried a program where I drank shakes, but I never felt full or satisfied, and I actually gained weight. I also tried joining a gym, but I could never focus on nutrition at the same time as exercise; it was one or the other, and I never saw much change.

About two years ago, my office set up a summer walking challenge, and I signed up. My goal: Walk 400 miles by September. Having a concrete challenge really motivated me and gave me a reason to exercise. The accountability was also super helpful. Every week, they sent out an email to everyone with each participant’s mileage recaps, and, heck yeah, I wanted to be one of the top participants! I finished in the top quarter of the group, logging 4 to 5 miles a day.

I’ve kept it up, and I’m still walking 4 miles a day. I wake up and walk in the morning, then do 40 minutes at lunchtime every day, then do another walk at night. I split up my 80 to 90 minutes of activity a day because I would never have that uninterrupted stretch. I even walked a 10k for my 42nd birthday this year.

Fargo’s weather isn’t great for walking year-round, but I didn’t let that stop me. My goal this winter was to walk at least one of my miles outside each day to get some fresh air and make it feel different from all my indoor activity (like walking around the house while on phone calls). Over the winter, that meant forcing myself outside during bitterly cold, 20-below days. I’d put on wool socks, big boots, snow pants, and go, even when there was a no-travel advisory. Whether it’s raining, snowing, sleeting, hailing, minus-20 degrees, or 95 degrees, I’m going to be out there.

Finding a nutrition plan that works for me

Even with walking consistently, the weight wasn’t coming off. I knew I also had to change my eating habits. Coworkers at the bank recommended that I try Profile by Sanford, a health and nutrition program developed by medical experts at Sanford Health, one of the world’s largest healthcare providers. When you join the program, you’re paired with a health coach (that you meet with in-person at one of their retail locations or online) to get a custom meal plan and learn sustainable lifestyle changes. There are essentially three phases for Profile: Reboot, Adapt, and Sustain. Starting with the Reboot stage, I had a protein shake in the morning; another one as a mid-morning snack; a protein shake and 2 cups of veggies and a fat (like avocado or olive oil) for lunch; then, a Profile fiber tea and Profile protein bar as an afternoon snack. For supper, I’d have a protein (like chicken or fish), 2 more cups of veggies, and a fat, followed by another shake. Though I was hesitant about any plan that incorporated shakes because of my past experiences with that being all you ate, these ones tasted great, were in addition to real food, and were perfect for my on-the-go lifestyle, so I didn’t have to stop at a drive-through.

Seeing results and setting new goals

When I started with Profile in February 2020, I was at 358 lbs. Now I’m at 209, so 149 lbs down! I’ve gone down 10 pants sizes—getting a whole new wardrobe is fun! I’ve had other major wins, too. Before, my blood pressure was concerningly high and I was close to requiring medication, and now it’s drastically dropped to a healthy range. I’m feeling more comfortable in my own skin. I have more energy, and as I’m gaining confidence, I’m more willing to try new things.

I used to think runners were crazy—why would you do that unless you were running from something?–but now I think about how much more quickly I would get my steps in and it’s appealing to me, so I might try training for a 5k run next. I have walking down, so now it’s asking my body, What else can I do? These days, I’m up for new challenges, and nothing can slow me down.


By Roxanne Mullenberg, As Told To Sarah Z. Wexler for Prevention©

Source: ‘I Walked off Nearly 150 Pounds’ (prevention.com)

Classic Chicken Pot Pie: Comfort Food At Its Best!

Soothe your soul with this comfort food favorite! Store-bought crust makes it super easy.

Classic Chicken Pot Pie

A delicious chicken pot pie made from scratch with carrots, peas, and celery for a comfort food classic.

INGREDIENTS  

  • 3 cups  cooked chicken (rotisserie chicken works well), shreddedOne sweet potato, peeled, chopped and steamed until just cookedParsnips, diced
  • 1 bag frozen mixed vegetables–cooked just short of fully cooked according to package directions.
  • 1/3 cup  butter
  • 1/3 cup  onion, chopped
  • 1/3 cup  all-purpose flour
  • 1/2 teaspoon  salt
  • 1/4 teaspoon  black pepper
  • 1 3/4 cups  chicken broth
  • 2/3 cup  milk

INSTRUCTIONS 

  • Directions: Preheat oven to 425° F. Place one pie crust in the bottom of a 9-inch pie plate.*  In a large bowl, combine the chicken, cooked vegetables, sweet potato and parsnips, and season taste. Set aside. In a saucepan over medium heat, cook the onions in the butter until soft and translucent. Stir in the flour, salt and pepper. Slowly stir in chicken broth and milk. Simmer over medium-low heat until thick. Remove from heat, pour over the chicken and vegetables and mix well. Pour mixture into the prepared pie shell and add top crust. Cut away any excess dough and seal the edges. Make several small slits in the top to allow steam to escape. Bake in the preheated oven for 30 to 35 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.

by Susan Shanagan for Farmers Almanac

Source: Classic Chicken Pot Pie: Comfort Food At Its Best! – Farmers’ Almanac (farmersalmanac.com)

This Is The #1 Most Surprising Source of Food Poisoning

When food poisoning strikes, it usually strikes hard and fast—taking you off your feet for at least 24 hours, and in some cases, can lead to a life-threatening illness. According to the CDC, 1 in 6 Americans get sick from contaminated food or beverages and 3,000 die from foodborne illness each year.

In the past, people predominantly considered eggs and raw meat the main offenders of food poisoning. But, in recent years, that’s changed as developments in production methods and widespread distribution are bringing about other culprits. Turns out, vegetables and fruits have become more likely to be contaminated as they move through the supply chain, according to the CDC. For instance, kale and parsley are two products that have recently been recalled due to the presence of listeria and E coli.

What’s more, the same developments in distribution mean a single bad batch of food can make people sick in wide-reaching areas of the country—and sometimes, all over the world. The contaminated parsley, for example, was distributed to retailers and wholesalers in Illinois, Michigan, New York, Ohio, Pennsylvania, and South Carolina.

Reigning in a disease that keeps popping up everywhere with no direct source can be hard to do. While the CDC and other organizations are at work monitoring production, issuing recalls, and fixing any issues with the supply chain, the last line of defense will always be you.

What follows are the CDC’s stats on which foods are most likely to cause food poisoning, plus the four simple steps you can take to prevent getting sick when enjoying the foods you love: clean, separate, cook, and chill

1. Vegetables

Vegetables like leafy greens (8% of food-borne illnesses, the CDC says), seeded vegetables (8%), sprouts (2%), herbs (2%), and root vegetables (2%) are by far the #1 most likely food to be contaminated with pathogens—accounting for 22% of all foodborne illnesses, the CDC says. Surprisingly, healthy leafy greens—also a food people tend to eat raw—is at the top of the list. Remember the huge romaine lettuce recall of 2018?

2. Poultry

Chicken (12% of food-borne illnesses) and turkey (8%) can harbor many pathogens and are a huge source of salmonella contamination.

3. Pork and Beef

Pork and beef combined account for 19% of foodborne illnesses. When cooking pork (10%) and beef (9%), follow the same guidelines for cooking poultry and be sure to abide by the minimal temperature guidelines.

4. Seafood

Contaminated seafood causes 9% of food poisoning cases. Again, you need to cook seafood, including shellfish (5%) and fish (4%) to a safe temperature and reheat leftovers.

5. Fruits

Sadly, fruit is responsible for 9% of all foodborne illnesses, the CDC says. Fruits can be contaminated anywhere along the supply chain. We’ve seen it with blueberries, watermelon, peaches, cantaloupe, and especially pre-cut varieties. Try to cut your own fruit and thoroughly wash it before you cut it. (Do this even if you won’t eat the peel because the germs will work their way into the food if you cut through the skin.)

6. Eggs

By now, everyone knows to be careful with eggs, which are responsible for 7% of all foodborne illnesses. They are notorious for harboring salmonella. Be sure to cook your eggs thoroughly and be careful when consuming foods that contain raw eggs—yes, that includes raw cookie dough.

7. Dairy

Raw dairy (5% of foodborne illness cases) is really the issue here. In the U.S. you are unlikely to encounter these products in the supermarket since most are illegal. But still, be cautious and keep your food out of the “danger zone” and use proper preparation techniques. The CDC describes the “danger zone” as between 40°F and 140°F for longer than 2 hours (or 1 hour if it’s hotter than 90°F outside).

8. Grains and beans

Uncooked grains and beans are responsible for 4% of food poisoning cases. The CDC even issued a special warning against eating raw flour. (Seriously, stop eating raw cookie dough!) In terms of beans and other canned food, throw away any cans that are dented and use proper procedures for canning foods at home.

9. Other culprits

This category includes foods that don’t fit in the top 15 categories and other federally regulated items, such as alcohol, coffee, beverages, ice, condiments, and dietary supplements. These account for 7% of foodborne illnesses.

If this is a lot of information to swallow, remember the four actions: clean, separate, cook, and chill.

Eatthis,notthat article by Meaghan Cameron. Photo credit: Eatthis,notthat

Source: This Is The #1 Most Surprising Source of Food Poisoning, CDC Says (msn.com)

This Popular Juice Will Reduce Inflammation In Your Body

Usually, when we think of juice, we’re mostly reminded of the added sugars, empty calories, and overall negative effects it can have on our bodies. Next to soda, many popular drinks—like cold-pressed juices and tomato juice—have even landed a spot on our list of the unhealthiest drinks on the planet. But, what if we told you there’s a popular juice that seems to have an exception?

According to Lisa Moskovitz, RD, CEO of NY Nutrition Group and member of our medical expert board, says drinking tart cherry juice can help to reduce inflammation in your body.

Though inflammation isn’t always a bad thing as it can be “the body’s natural response to protect itself against harm”, according to Harvard Health, when the body becomes overly inflamed it can be a problem.

There are many foods that you can eat that can help to decrease excess inflammation in the body, but when it comes to drinks that decrease inflammation tart cherry juice should be your go-to.

This juice may not be something already stocked in your fridge like popular orange or apple juices, but Moskovitz says it’s time to add tart cherry juice to your cart next time you’re in the grocery store.

“Made from sour cherries, this deep-red beverage also comes in capsule form and is rich in anthocyanins: a compound with high antioxidant activity that can help fight inflammation, reduce post-exercise muscle soreness, and promote better sleep,” says Moskovitz.

Not only does tart cherry juice help with reducing inflammation in the body, but according to Moskovitz, there is another significant benefit to drinking this beverage. “Studies also link tart cherry juice to protecting the body against infections,” says Moskovitz.

Along with reducing inflammation, you now have yet another reason to stock up on tart cherry juice as soon as possible. If you don’t think you can down a glass of tart cherry juice to reduce your inflammation, opting for the capsule form could be the better move for you.

Article by Rachel Linder for Eatthis,notthat.com

Source: This Popular Juice Will Reduce Inflammation In Your Body (msn.com)

There Could be a Shortage of This Essential Food Ahead of Thanksgiving

The Centers for Disease Control and Prevention (CDC) has recommendations telling Americans how to celebrate holidays safely, even though they are still about three months away. This is one reason why gatherings may look different this year because of safety and preventing the virus from spreading, just like in 2020. Another has to do with the cuisine, especially for Thanksgiving. The meal may be missing a centerpiece.

The most popular size of turkey for Thanksgiving feasts is 14 pounds because it feeds about 14 people. The smaller family celebrations of last year (when the CDC recommendation for family gatherings was 10 people or less) required smaller turkeys. This, combined with factory shutdowns due to COVID-19, the tight labor market, rising corn and grain prices, and the fact that farms haven’t been able to develop 14-pound turkeys fast enough, means there is now a turkey shortage, the New York Post reports.

“It’s a very precise schedule to get the turkey to the size of 14 pounds or less,” Daniel Romanoff, the president of meat distributor Nebraskaland, told the news outlet. “And the plants weren’t able to keep up with that size.”

Now grocery stores are seeing their 14-pound turkey supply slow to as much as 50%, while some, like Morton Williams in New York City, won’t get any turkey in stock below 16 pounds. The news is forcing all of them to scramble to find solutions.

These could look like 20-pound turkeys broken up into parts, allowing customers to choose which ones they want. But it also will mean there will be more frozen birds available compared to fresh ones. These require more planning to cook—defrosting takes about six days, and so will require planning. In fact, this is exactly when you should buy your Thanksgiving turkey.

Photo©Shutterstock. Article by Amanda McDonald for eatthis,notthat.com

Source: There Could be a Shortage of This Essential Food Ahead of Thanksgiving, Experts Say (msn.com)

Eating Habits To Avoid if You Want a Lean Body

© Provided by Eat This, Not That!

1. Eating all your protein at dinner

If you’re waiting until nighttime to enjoy your only protein-rich meal of the day, you could be doing yourself a major disservice.

“Evenly distribute your protein intake across three to four meals to sustain muscle health and keep lean. Most Americans don’t get enough protein throughout the day and then over consume protein at dinner,” says Marie Spano, MS, RD, CSCS, CSSD, consulting registered dietitian at Egglife Foods, who recommends consuming 25 to 30 grams of protein at breakfast, lunch, and dinner instead.

2. Not controlling your portion sizes

Eyeballing those meals and snacks to determine the right portion size may mean you’re eating significantly more than you intended.

“I often tell my patients that if they choose a kids’ or small size the next time they get ice cream, I bet they will not feel deprived or wish they had ordered the larger size,” says Elle Wittneben, RD, CSOWM, LDN, manager of nutrition services at Greater Boston Urology. “Having a little extra every once in a while is not likely to cause weight gain, but if you are consistently consuming more food, those calories will add up over time,” Wittneben adds.

3. Eating right before bed

If you want to keep your body lean in the future, give yourself some time between your last meal and hitting the hay.

“Even veggies for example, though incredibly helpful, cause the body to work hard! If we are not allowing ample time for the body to digest then rest, we are not allowing our cells, hormones, and metabolism to adequately repair and restore itself. The end result? An uphill battle to lose weight,” says Kylene Bogden, MS, RDN, CSSD, CLT, IFNCP, of FWDFuel, who recommends leaving a two-to-three-hour gap between your last meal and bedtime.

4. Drinking pre-made smoothies

While homemade smoothies can be a healthy part of your diet and may even help you lose weight, drinking the bottled ones you find in your local grocery store could be having the opposite effect.

“Typically, these ready to drink smoothies lack protein and fiber and just have you drinking lots of fruit and some veggies. Dietary fiber and protein should be included at every meal to help maintain your weight as both keep you full for longer and more satiated,” explains Roxana Ehsani, MS, RD, CSSD, LDN, national media spokesperson for the Academy of Nutrition and Dietetics. 

5. Eating small meals throughout the day

Though eating multiple small meals throughout the day has long been touted as a recipe for weight loss, sticking to this habit may mean you’re accidentally eating more than you intended.

“A lot of diets or fad trends are telling people to eat six small meals a day, but what if you’re not even hungry to eat that often? It’s always best to listen to your body’s internal cues, eat when you’re hungry, and stop when you feel full,” explains Ehsani.

6. Waiting until you’re ravenous to eat

Listening to your body’s hunger cues is essential, but waiting until you’re famished to eat could be sabotaging your weight loss or maintenance efforts.

“When people wait until they feel ravenous to eat, this sets them up for eating quickly, overeating, and ending up feeling uncomfortably full. Waiting to eat until feeling ravenous can trigger binge eating or loss-of-control eating,” says Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition.

7. Eating too quickly

Everyone finds themselves in a hurry to eat occasionally but eating too quickly on a regular basis could make it harder to stay lean in the long run.

“Fast eating often results in eating more than we need to feel comfortably full and satisfied. Stomach receptors need about 20 minutes to communicate fullness; eating quickly and not giving your body time to communicate fullness can lead to overeating and weight gain,” says Williams.

8. Eating while distracted

Turning off the TV while you’re eating could make it easier to maintain your weight in the long term.

“When you aren’t paying attention to what you are eating, or how much, you can miss the cues that you are full and overeat. Even if you don’t think you have time, take 10 to 15 minutes to stop and pay attention to what you are eating,” says Laura Ali, MS, RDN, LDN, a Pittsburgh-based culinary nutritionist. “Your mind can use the break and your body will thank you.”

9. Eating processed foods

While they may be convenient, eating processed foods can quickly sabotage your weight loss efforts.

“Processed foods, such as chips, cereals, and fast food, often contain lots of added sugars and unhealthy fats to enhance their taste. This packs in a lot of calories, resulting in weight gain,” says Kristin Gillespie, MS, RD, LD, nutrition advisor for Exercise With Style.

Article by Sarah Crow for eatthis,notthat.com

Source: Eating Habits To Avoid if You Want a Lean Body, Say Dietitians (msn.com)

Popular Foods That Make You Look Older

© Provided by Eat This, Not That!

Popular Foods That Make You Look Older

Believe it or not, when it comes to maintaining a youthful appearance, what you eat can have a significant impact. Nutrients, after all, influence our whole system and our skin is the largest organ in our body.

In other words, what you chow down literally shows up on your face. New York City-based dermatologist Gary Goldenberg, MD told Byrdie that the biggest offenders trigger inflammation, which can compound existing skin issues. Also, foods that contain antibiotics can mess with your microbiome (is there anything that isn’t connected to gut health?), which can impact your skin.

Because a youthful appearance is characterized by clear, taut, and supple healthy skin, it stands to reason that anything that mars it—puffiness, acne, rosacea, and loss of elasticity— ages you visually.

1. White bread

Whether you know it or not, most store-bought bread contains refined sugar. That’s right, making a sandwich with bread that contains added sugar (the worst kind) is like slapping some sliced turkey between two pies of cake.

And sugar is a well-known enemy when it comes to preserving a youthful look. In the program Sugar-Free Three, a plan to eliminate added sugar to lose weight and improve health, dermatologist Whitney Bowe. M.D. reveals that when you have too much glucose and fructose in your diet, your skin becomes less elastic and appears to age more rapidly. The not-so-cute nickname for that effect: “sugar sag.”

2. Cheese

One of the worst offenders for healthy skin? Cheese. Dairy products increase oil production in your skin, which can end up blocking your pores—sometimes even leading to adult acne! This may be in part because dairy cows are given artificial hormones, which end up in their milk and, in turn, the dairy products we consume. And according to research, those artificial hormones can mess up your delicate hormonal balance when you consume dairy products.

That doesn’t mean you have to cut out cheese entirely—just skip the cheese-laden products like pizza or mac and cheese. And when you do buy cheese, opt for one that’s made from organic, grass-fed dairy.

3. Ice cream

This summertime staple packs a one-two punch: It contains both sugar and dairy, so you’re getting two potential inflammatory ingredients in every spoonful. If you can’t part with the frozen treats, at least consider switching to a dairy-free version.

4. Whey protein

Whey protein is a staple in protein bars and powders, but it may be time to trade it out for a vegan alternative, considering its negative relationship to your skin. Whey protein increases the production of the hormone IGF-1 (insulin-like growth factor 1) causing the skin to produce more sebum.

Whey protein also disrupts your body’s blood sugar, creating inflammation in the body which can end up appearing as skin issues, explains Dr. Bowe.

5. Artificial sweeteners

Okay, so artificial sweeteners are not food, but you sprinkle them on food and in beverages—and that can cause all sorts of skin issues. Dr. Bowe explains how artificial sweeteners mess with your microbiome, which in turn messes with your skin in this info-packed video.

The summary, from Dr. Bowe: “Artificial sweeteners have the power to disrupt the gut’s microbial inhabitants so much that they negatively affect metabolism and blood sugar balance…those diet foods and beverages not only increase the risk of insulin resistance and diabetes, but also skin disorders like acne and rosacea through the domino effects of increased inflammation. High insulin levels are a primary cause of hormonal imbalances and skin disorders… Since artificial sweeteners throw your blood sugar balance off, they too are capable of triggering skin issues.”

6. Processed meats

Processed meats—like bacon, hotdogs, deli meats—are full of nitrates which can “damage the skin by causing inflammation and wrinkles,” Dr. Howard Sobel, founder of Sobel Skin and attending dermatologist and dermatologic surgeon at Lenox Hill Hospital in New York City, told Eat This, Not That!. They are also often high in sodium, which can “weaken collagen production”—not a good thing, considering collagen is essential for healthy skin, hair, nails, and bones.

Article by Michele Promaulayko for EatThis,NotThat.com

Source: Popular Foods That Make You Look Older (msn.com)

It’s Not B.S.: There Are Actual, Science-Backed Benefits to Drinking Lemon Water

While not all of the hyped-up benefits of drinking lemon water have actual science behind them, lemons and their juice can balance and heal you in a number of ways, says Laura Neville, N.D., a naturopathic physician based in Portland, OR. Here are 5 potential benefits of drinking a bracing cup of lemon water, plus a few other ways to get the tart goodness from that bright-yellow burst of vitamin C.

© dima sidelnikov – Getty Images

1. It stabilizes your appetite.

Lemon water can prevent spikes in hunger thanks to its blood-sugar-balancing pectin (a type of soluble fiber) and hydrating mojo, says Neville. If you’re still snacky after a meal, mix 1 cup of warm water with the juice of 1/2 lemon and a pinch of lemon zest (feel free to add a drizzle of honey).

2. It revs up your energy.

Two types of vitamins give lemons pick-me-up power. Their vitamin C increases absorption of iron—helpful, since having too little can cause fatigue. B vitamins in lemons also assist with energy production, says Neville. Blend one sliced lemon (including the peel; add a little water if needed), then freeze in an ice cube tray. Toss into water for a quick refresher or into a smoothie filled with iron-rich kale.

3. It protects your cells.

Lemon boasts more vitamin C than OJ, and all that C power is a potent antioxidant, counteracting cell damage that accumulates over time and may even be a factor in problems like cancer and heart disease. Vitamin C also plays a role in synthesizing collagen, which helps cuts and scrapes heal faster. If you’re tired of drinking lemon water, cook it into a tasty side dish by stirring lemon juice, olive oil, and sliced scallions into cooked quinoa.

4. It controls bloating.

Lemon water may aid digestion and cut down on bloat. The citric acid in lemons can supplement your natural stomach acids to help you break down food. Lemon water is also a decent source of potassium, a mineral that helps keep sodium levels in check, potentially reducing any salt-induced bloating.

5. It kicks kidney stones to the curb.

Drink the juice of 2 lemons diluted in water every day, and you can reduce your risk of kidney stones. Citrine, a salt in citric acid, binds to calcium, helping block the formation of the dreaded stones. In fact, chronic kidney stones are often treated with potassium citrate, but studies have shown that lemon can do the job just as well.

Article by Marisa Cohen doe delish©

Source: It’s Not B.S.: There Are Actual, Science-Backed Benefits to Drinking Lemon Water (msn.com)

Eating Habits to Avoid if You Don’t Want Liver Damage

More than 4.5 million Americans have been diagnosed with chronic liver disease, and the condition is associated with over 44,000 deaths in the U.S. each year. It’s not just a genetic predisposition to liver health issues or bad luck that causes this chronic ailment, however—in many cases, what you eat and drink could be causing liver damage over time. If you want to keep this vital organ healthy and avoid serious illness, read on to discover which of your eating habits could be contributing to liver damage, according to experts. 

1. Eating sugary foods

If dessert’s part of your daily routine, you may find your liver health flagging over time. Among the biggest risk factors for Non-Alcoholic Fatty Liver Disease (NAFLD) is a “high intake of simple sugars,” says IdealFit partner dietitian nutritionist Andrea Grange, RD. “Simple carbohydrates, especially fructose, have been linked to NAFLD,” she explains.

2. Drinking soda

Drinking soda isn’t just bad for your waistline—it can cause serious damage to your liver, too.

“Soft drinks and sodas often contain high levels of the sweetener high fructose corn syrup. Unlike glucose which can be used for energy, fructose has to first be processed by the liver before it can be used by the body,” explains Kylie Ivanir, MS, RD, founder of Within Nutrition.

“When excess fructose reaches the liver, it is used to create fat. Over time, this can result in too much fat being stored in the liver cells, which can result in liver inflammation and damage,” Ivanir explains.

3. Eating a high-fat diet

That high-fat meal plan you’ve been adhering to may help you shed a few pounds, but that weight loss may be coming at the expense of your liver health.

“Low-carb, high-fat diets can be damaging to the liver, among other organs required to filter and process nutrients,” says Trista Best, MS, RD, a registered dietitian at Balance One Supplements.

“High-fat diets can create a type of overload where excess fat may be deposited into the liver rather than filtered out.” Over time, Best says, this may lead to the development of NAFLD.

4. Cooking with vegetable oil

Vegetable oil may sound healthy, but it can be a major contributor to poor liver health over time.

“Refined vegetable oils high in omega-6 fatty acids and cooking with fats beyond the smoking point” can cause chronic inflammation that potentially leads to NAFLD, says Tina Marinaccio, MS, RD, CPT, an integrative culinary registered dietitian nutritionist with Health Dynamics LLC.

5. Drinking alcohol

Drinking alcohol can cause serious liver health issues over time—and it doesn’t take much to cause damage.

“Excess alcohol over time leads to excessive liver inflammation, which can lead to permanent scarring,” says Taylor Graber, MD, owner of ASAP IVs.

“As this scarring becomes worse, liver function becomes impaired as the condition approaches cirrhosis and ultimately liver failure.”

However, the threshold for “excess” consumption may be lower than you expect. “Drinking more than 1-2 alcoholic beverages per day will lead to accumulation of a toxic by-product called acetaldehyde. This is very damaging to your liver cells and over time can lead to cirrhosis,” says Sanjiv Lakhia, DO, a physician with Lakhia Integrative Health.

Article by Sarah Crow. Photo credit: EatThis,NotThat.com

Source: Eating Habits to Avoid if You Don’t Want Liver Damage, Say Experts (msn.com)

Need Some Fiber?

Do it for your heart.

Filling up on fiber may save your heart: The more total, insoluble, and fruit and vegetable fiber that you consume, the lower your risk of both coronary heart disease and cardiovascular disease, a new UK study reports.

So which foods are best to eat? Check out this list to see which foods are full of fiber.

Source: Eat This Heart-Healthy Food (menshealth.com)