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I think the fear around eating super healthy is that it will require a big lifestyle change, forcing you to learn all new recipes and figure out how to cook things youve never touched before. I know that I certainly dont have time for that. Maybe just once a fiscal quarter I take the time to A) learn what some funny-looking vegetable is at the Farmers market and B) how to cook a new food. When I do, I eat it obsessively because its one of the few ultra healthy things I know how to make. I cant imagine having to go through that learning process for several things, on a regular basis.

But often, making better choices is a lot easier than that. Its quite possible that you already eat certain superfoods, every day, without realizing it. A super food, to be clear, is a non-medical term that describes foods with unusually high levels of certain nutrients that can promote things like better immunity, heart health, and have other positive effects on our physical or emotional health. Basically, a superfood can do several great things for your body, at once, and often after just consuming small quantities of the stuff.

If youre very busy, superfoods really should be a part of your diet, since you need something that packs a punch, but comes in a small package. You dont want to change your routine, though, so thats why weve compiled a list of superfoods that are actually quite easy to eat with many of the things you already consume on a regular basis. You dont need to learn all new recipes, or make sacrifices on flavor. These superfoods should blend in nicely with whats already on the menu this week. In fact, they may already be in your kitchen.

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One ounce of these seeds has 11 grams of fiber, 30 percent of your daily recommended intake of magnesium, and 27 percent of your daily recommended intake of phosphorus. Nearly flavorless and soft in texture when wet, they blend easily into smoothies, cereal, or yogurt.

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You likely already know that eggs are loaded with protein, but you may not have known that they also contain lutein and zeaxanthin, two antioxidants that promote eye health and can fight UV damage to your skin. You probably already know plenty of ways you like to eat eggs, like in one of these breakfast hacks, so this should be an easy one to add to your diet.

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Olive oil is rich in Vitamin E, polyphenols, and monounsaturated fatty acids, and is quite good for your heart health. Ditch bottled salad dressing and start making your own with olive oil and lemon juice and a little Dijon mustard, or simple olive oil and vinaigrette. Drizzle it over your baked potato, instead of smothering it with butter. Sautee your veggies in it (on a low heat as it burns at high heats).

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Berries are loaded with antioxidants and fiber, and they happen to be low-sugar fruit, so they shouldnt cause your blood sugar to spike, making them a healthy dessert option. Add them to your breakfast cereal, mix them into your pancake batter, or have simple berries and whipped cream for dessert.

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Teas are high in flavonoids, a group of phytonutrients often found in colorful veggies, but also found in this hot beverage. Flavonoids may also help fight cancer, so if youve been looking for a reason to switch from coffee to tea, thats a pretty big one. If you arent sure what teas you like, the good news is that most teas are high in the compound, so you can sample several.

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These crunchy little seeds with their earthy flavor are full of potassium, magnesium, and omega fatty acids. They add a great texture to fruit and yogurt bowls, can be mixed into your oatmeal raisin cookie recipe, and can be drizzled on a peanut butter and banana sandwich for a nutritious snack.

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Kimchi, pickles, sour kraut, picked beetsreally anything pickled will be loaded with probiotics. Thats good news for those who want more of the gut-healthy stuff but cant tolerate the dairy in yogurt. So add pickles to your next sandwich, or pickled beets to your goat cheese salad.

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These pretty little fungi are full of vitamin A, potassium, fiber, and several antioxidants. And with so many varieties to choose from boasting different flavor profiles, you can really experiment with the food group. Try parmesan-stuffed Portobello mushrooms or Shitake mushroom stir-fry.

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This aromatic little item you find in so much Italian food is loaded with manganese, vitamin C, vitamin B6, and selenium. A tablespoon of the stuff chopped up goes a long way in flavoring homemade pasta sauce, soup bases, and sauted vegetables. Or, bake some cloves and mash them on toast.

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If youre already crazy about avocado, the good news is that its loaded with healthy fats and plenty of fiber. Its also a good source of folate and vitamin C and B-6. So go ahead and keep enjoying avocado toast, and treat yourself to the $4 addition of guacamole at the burrito place.

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Nutsalmost every varietyhave anti-inflammatory and antioxidant properties, as well as heart healthy fats. So get creative and use them more. Use almond slivers to make an almond-crusted fish, add crumbled walnuts to your apple crisp, or keep a bag of nuts in your car to snack on in traffic.

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Folate, zinc, calcium, iron, magnesium, vitamin C, and fiber are just some of the nutrients found in this leafy green. Add it to your omelets, vegetable soup, veggie pasta dishes, and green juices. Kale boasts many of the same nutrients, too, if thats your preferred leafy green.

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The cacao bean, also known as cocoa, contains polyphenols and flavonoids, antioxidants that are great for blood pressure. If youre into making breakfast smoothies, but some crushed cacao in your blender. You can also add it to your baked goods recipes for a healthy boost.

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Celery, carrots, and broccoli all contain phytochemicals, which may help fight cancer. One easy way to eat tons of the stuff is making a giant pot of veggie soup that you eat a bowl of before your dinner, all week long. Saute celery, carrots, broccoli, onions, and garlic in a big bowl before adding veggie or chicken broth, noodles, and a protein of your choice.

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This humble food is actually loaded with Vitamin C and lycopene, which may fight prostate cancer. Its naturally an easy-to-use food, from putting it in salads to sandwiches to minestrone soups to sauces, so keep picking up a batch at your Farmers market. And remember to store it on the counter, not in the refrigerator

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Superfoods That Are Easy To Add To Your Diet - MadameNoire

A recent study has tried to understand how transitioning into professional life after graduating from school leads to decrease in physical activity, while at the same time, how motherhood is linked to increased weight gain.

The research which was published in Obesity Review was led by researchers from the Centre for Diet and Activity Research (CEDAR) at the University of Cambridge.

The team conducted two studies, which analysed the transition from high school into employment, and then that of becoming a parent.

The first study found that leaving high school was associated with a decrease of seven minutes per day of moderate-to-vigorous physical activity. The decrease was larger for males than it was for females.

More detailed analysis also showed that the change is largest when people go to university, with overall levels of moderate-to-vigorous physical activity falling by 11.4 minutes per day.

It was also found that diets decrease in quality on leaving high school and one suggested the same on leaving university.

Dr Eleanor Winpenny from CEDAR and the MRC Epidemiology Unit at the University of Cambridge said: Children have a relatively protected environment, with healthy food and exercise encouraged within schools, but this evidence suggests that the pressures of the university, employment, and childcare drive changes in behaviour which are likely to be bad for long-term health.

Eleanor further stated: This is a really important time when people are forming healthy or unhealthy habits that will continue through adult life. If we can pinpoint the factors in our adult lives which are driving unhealthy behaviours, we can then work to change them.

In the second study, the team looked at the impact of becoming a parent on weight, diet and physical activity.

The team that studied the changes after becoming a parent, found that a woman of average height (164cm) who had no children gained around 7.5kg over five to six years, while a mother of the same height would gain an additional 1.3kg.

Dr Kirsten Corder, also from CEDAR and the MRC Epidemiology Unit said: BMI increases for women over young adulthood, particularly among those becoming a mother. However, new parents could also be particularly willing to change their behaviour as it may also positively influence their children, rather than solely improve their own health,

Meanwhile, only one study looked at the impact of becoming a father and found no difference in change.

(This story has been published from a wire agency feed without modifications to the text. Only the headline has been changed.)

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This is how diet and body weight change as we age - Hindustan Times

Jessica Simpson is not holding back in her new memoir, Open Book. The 39-year-old singer just revealed that she took diet pills for 20 years after she was told to lose weight as a teenager, per People.

She says it all started after she auditioned for Tommy Mottola at Columbia Records on her 17th birthday. After belting Amazing Grace, the music executive offered her a contract, but under one condition: You gotta lose 15 pounds. Thats what it will take to be Jessica Simpson, he said.

Simpson, who weighed 118 pounds at the time, immediately went on an extremely strict diet and started taking diet pills, which she would take for the next 20 years. I started to hear voices when I was alone at night, waiting for the sleeping pill to kick in Do more sit-ups, fat ass.

The pressure only continued to grow as she became more successful in her career. We all see our flaws, and mine were just there for the world to rip apart. They werent even flaws! They were made into flaws that I didnt even know I had, Simpson told People. Its insane what can make a headline.

The mother of three also revealed in her memoir that she suffered from sexual abuse as a child, which she kept to herself for years. Simpson developed anxiety from the trauma and began to self-medicate with alcohol and stimulants. I was killing myself with all the drinking and pills, she wrote.

In 2017, she had a wake-up call and immediately became sober. The star hasnt had a sip of alcohol since. When I finally said I needed help, it was like I was that little girl that found her calling again in life, she told People. I found direction and that was to walk straight ahead with no fear.

Today, she uses exercise as a way to cope with stress. When I work out, a lot of it is to release anxietythats one of my tools for sobriety, she told the outlet. Just going walking and talking with my husband.

I just thank God that times are changing and people are standing up for themselves and not making it about body image, she added. I hope I can be part of that change and that my daughters will grow up in a world where they can accept themselves at any size.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Jessica Simpson Took Diet Pills for 20 Years After Being Told to Lose Weight As a Teen - Prevention.com

Choosing the healthiest foods to make sure you're getting enough vitamins and minerals throughout the day can be tricky and yet there's always new essential nutrients we need to look out for. Case in point: Choline, first recognized as a must-have dietary nutrient by the Institute of Medicine in 1998, which is neither a vitamin or mineral. The body naturally produces choline inside of the liver, but most of the recommended daily intake comes from your diet. And yet a recent 2015 study published in the Journal of the American College of Nutrition suggests that 90% of Americans aren't meeting their recommended daily intake of choline.

"Choline plays a role in neurotransmitter function, methylation pathways, cell membrane signaling, lipid transport, and early brain development," says Michelle Hoeing Bauche, MS, RDN, a clinical dietitian in the bariatric services division of the University of Missouri Health Care system. Bauche explains that the nutrient is often tied to better cognitive function and memory retention as we age, among other holistic benefits, and is often crucial for pregnant women in particular. But if you're vegetarian or vegan, coming by choline may be harder as it's found in meat, poultry, fish, and other products derived from animals in higher amounts. Focusing on upping your choline intakes could be crucial especially as intakes are already shown to be quite low among the general function.

Below, we're outlining when you may be at risk for a deficiency in choline and breaking down all the reasons why you'd want to maximize your diet with more choline-rich foods in the first place.

Bauche says this nutrient has been shown to aid many areas of your holistic health: Meeting your daily recommended intake could help stave off cardiovascular disease, and optimize your digestive system as to lower fatty liver disease risk. One 2019 study even shows that upping how much choline you consume in your diet may have a role in lowering the risk of Alzheimer's disease, dementia, and other early brain dysfunctions as we age. That connection may be explained by choline's role in lowering levels of homocysteine, which is an inflammatory agent that slowly impedes brain development in older adults. "The results are still mixed on this. Some studies suggest, when adding choline alone, that it has little effect on preventing these conditions, likely because most nutrients act synergistically with one another and rarely alone," Bauche says.

Other promising research suggests that choline may also help prevent liver disease. This 2014 study published in the Journal of Nutrition found that non-obese women with higher choline counts enjoyed a 28% lower risk of liver disease compared to those who did not. Mixed research suggests that increased choline intake may even go as far as to regulate the risk of liver cancer, as well as breast cancer in women as highlighted in this 2009 study.

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That being said, according to the National Institute of Health, too much choline can cause "a fishy body odor, vomiting, heavy sweating, low blood pressure, and liver damage." So it's important that you're checking with your doctor if you're experiencing any of these symptoms.

The best source of choline, based on sheer amount alone, is actually beef liver, Bauche says, because choline is stored in an animal's liver. While protein often contains the highest counts of choline, vegetarians can easily source their choline by partaking in a hearty breakfast. "Eggs are definitely one of the richest sources of choline in an omnivorous diet," she explains, adding that one egg contains about 150mg of choline (a third of your daily suggested intake). Lean proteins, including salmon, all have higher choline counts than the options listed around, as long as you're consuming at least three ounces in any given meal.

If you're looking for other options (including vegan-friendly ingredients), consume meals containing these ingredients:

For more foods high in choline, visit the National Institutes of Health.

"Generally, people that consume moderate amounts of animal foods around three-ounce servings of meats regularly can assume they'll get pretty close to their choline needs on a daily basis," Bauche says. Since scientists have yet to establish recommended intakes, however, there are only adequate consumptions set forth by the National Institutes of Health. For women, that's about 450mg (a fraction less than males), but that recommendation vastly changes based on individual factors.

Certain genetic alterations are considered here, and if you currently suffer from a folate deficiency, your body may "rely more heavily on choline" to make up for it, meaning that you'll need to double down on dietary sources as your body can't produce enough to meet the new demand, Bauche says. This is most often true for postmenopausal women, as a lack of estrogen can impact the production of other nutrients in the body, according to the Journal of Clinical Nutrition.

But for most women, pregnancy greatly impacts how much choline you'll need to eat. "Research suggests that as many as 90% of pregnant women may not be consuming adequate amounts of choline," Bauche says, explaining that choline may help transport the fatty omega-3 nutrient known as DHA into the placenta, allowing babies' to develop their brain in the womb. "Women consuming higher amounts of choline actually had better outcomes in terms of cognitive development in their own children."

Supplementation research suggests that pregnant women should up their intake to 930mg a day when pregnant (but be sure to check with your doctor about what's right for you). Since most dietary sources of choline also contain a high amount of DHA salmon, for example, packs in a solid serving of both nutrients you'll find yourself truly eating for two.

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What Is Choline? - The Health Benefits of Choline - GoodHousekeeping.com

Four in 10 adults in the U.S. have two or more chronic diseases, according to the Centers for Disease Control and Prevention. While certain conditions and risk factors are beyond ones control, the new year is the perfect time to consider the many lifestyle choices you can make for improved health.

With too many holiday sweets and not enough exercise likely in the rearview mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year, says American Medical Association (AMA) President Patrice A. Harris, M.D. The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020.

To get you started, the AMA is offering 10 wellness tips for the new year:

1. Steps you take now can help prevent or delay the onset of type 2 diabetes. Learn your risk by taking the self-screening test at DoIHavePrediabetes.org.

2. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

3. Visit LowerYourHBP.org to better understand blood pressure numbers and take necessary steps to get high blood pressure also known as hypertension -- under control. Doing so will reduce your risk of heart attack or stroke.

4. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages -- even 100% fruit juices -- is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.

5. If your health care professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.

6. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans -- up to one drink daily for women and two drinks daily for men, and only by adults of legal drinking age.

7. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit. Declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.

8. Pain medication is personal. If youre taking prescription opioids or other medications, follow your doctors instructions. Store them safely to prevent misuse and properly dispose of any leftover medication.

9. Make sure your family is up-to-date on vaccines, including the annual influenza vaccine for everyone age six months or older. If youre pregnant, you can receive the flu vaccine during any trimester, but should receive the Tdap vaccine early in the third trimester to protect yourself against flu and whooping cough.

10. Manage stress. A good diet, sufficient sleep (at least 7.5 hours per night), daily exercise and wellness activities, like yoga and meditation, are key ingredients to maintaining and improving your mental health, but dont hesitate to ask for help from a mental health professional when you need it.

Story courtesy of StatePoint Media

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10 doctor-recommended health tips for the new year - Dearborn Press and Guide

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Its no secret that getting back in shape is one of the most common goals in the new year, but keeping your joints and muscles safe is an essential and often overlooked part of staying fit.

Us Weeklys Christina Garibaldi sits down with RxSavers Dr. Holly Phillips to learn some expert tips about how to protect whats inside your body while working out.

When we think about fitness or about hitting the gym, a lot of the focus is on weight loss or maintaining our weight or how we look. But its absolutely critical for the health of our bones, muscles and joints to stay active, the health expert begins.

The Exhaustion Breakthrough author goes on to explain that as people age, it becomes more and more important to implement more stretching and weight-bearing exercises into their workout routines to prevent osteoporosis.

Any exercise that puts your body against gravity, such as lifting weights, walking, running, climbing stairs, jogging or dancing, can help muscles get stronger and better protect your joints.

While some weightlifting is encouraged, the RxSaver medical expert reminds listeners not to go to the extreme, noting that you can get just as much benefit from more aerobics and lower weights.

Not only do changes to your fitness regimen help maintain a healthy bone density and muscle mass, but altering your diet can make just as much of a positive impact. Dr. Phillips recommends incorporating more calcium-rich foods, like leafy greens and low-fat dairy products, to help build stronger bones.

Listen to episode 5 for more tips on how to stay safe while you stay fit.

The Secrets to a Healthier, Happier You in 2020 podcast also explores how get a better nights sleep, maintaining New Years resolutions and more. Catch up on Apple Podcasts, Spotify, and Stitcher.

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'Secrets to a Healthier, Happier You in 2020' Episode 5 Teaches You How to Stay Fit Safely - Life & Style Weekly

All available episodes can be streamed on all major podcast platforms: LISTEN NOW

Its no secret that getting back in shape is one of the most common goals in the new year, but keeping your joints and muscles safe is an essential and often overlooked part of staying fit.

Us Weeklys Christina Garibaldi sits down with RxSavers Dr. Holly Phillips to learn some expert tips about how to protect whats inside your body while working out.

When we think about fitness or about hitting the gym, a lot of the focus is on weight loss or maintaining our weight or how we look. But its absolutely critical for the health of our bones, muscles and joints to stay active, the health expert begins.

The Exhaustion Breakthrough author goes on to explain that as people age, it becomes more and more important to implement more stretching and weight-bearing exercises into their workout routines to prevent osteoporosis.

Any exercise that puts your body against gravity, such as lifting weights, walking, running, climbing stairs, jogging or dancing, can help muscles get stronger and better protect your joints.

While some weightlifting is encouraged, the RxSaver medical expert reminds listeners not to go to the extreme, noting that you can get just as much benefit from more aerobics and lower weights.

Not only do changes to your fitness regimen help maintain a healthy bone density and muscle mass, but altering your diet can make just as much of a positive impact. Dr. Phillips recommends incorporating more calcium-rich foods, like leafy greens and low-fat dairy products, to help build stronger bones.

Listen to episode 5 for more tips on how to stay safe while you stay fit.

The Secrets to a Healthier, Happier You in 2020 podcast also explores how get a better nights sleep, maintaining New Years resolutions and more. Catch up on Apple Podcasts, Spotify, and Stitcher.

Continued here:
'Secrets to a Healthier, Happier You in 2020' Episode 5 Teaches You How to Stay Fit Safely - In Touch Weekly

The 30-year-old singer has admitted she used to "just stop eating" if she saw a photo of herself where she felt she looked too big or if someone made a cruel comment about her size. Buy tickets below.

Speaking in her Netflix documentary 'Miss Americana', she said: "It's not good for me to see pictures of myself every day...

"It's only happened a few times, and I'm not in any way proud of it. [There have been times when I've seen] a picture of me where I feel like I looked like my tummy was too big, or... someone said that I looked pregnant ... and that'll just trigger me to just starve a little bit -- just stop eating."

In the documentary, then-and-now photos show how thin the 'Me!' singer was during her '1989' album era contrasted with the slim but healthier look she presented while touring 'Reputation' in 2018 and Taylor admitted she regularly felt like she was "going to pass out" while on stage at her thinnest because of her under eating.

She said: "I thought that I was supposed to feel like I was going to pass out at the end of a show, or in the middle of it. Now I realise, no, if you eat food, have energy, get stronger, you can do all these shows and not feel (enervated)."And the 'Look What You Made Me Do' hitmaker was always ready to defend concerned comments about her diet.She admitted her response to concern was: "What are you talking about? Of course I eat. .... I exercise a lot.' And I did exercise a lot. But I wasn't eating."

These days, Taylor doesn't care as much if someone comments on her weight gain and has accepted "the fact that I'm a size 6 instead of a size double-zero."

The blonde beauty admitted her relationship with food was centred around a cycle of "praise and punishment".

She told Variety: "My relationship with food was exactly the same psychology that I applied to everything else in my life: If I was given a pat on the head, I registered that as good. If I was given a punishment, I registered that as bad."I remember how, when I was 18, that was the first time I was on the cover of a magazine. And the headline was like 'Pregnant at 18?' And it was because I had worn something that made my lower stomach look not flat. So I just registered that as a punishment.

"And then I'd walk into a photo shoot and be in the dressing room and somebody who worked at a magazine would say, 'Oh, wow, this is so amazing that you can fit into the sample sizes. Usually we have to make alterations to the dresses, but we can take them right off the runway and put them on you!' And I looked at that as a pat on the head."You register that enough times, and you just start to accommodate everything towards praise and punishment, including your own body."

But the 'Trouble' singer admitted she feels "uncomfortable" talking about the subject.

She said: "I think I've never really wanted to talk about that before, and I'm pretty uncomfortable talking about it now. But in the context of every other thing that I was doing or not doing in my life, I think it makes sense [to have it in the film]."

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Taylor Swift has opened up about her battle with an eating disorder - Music News

If you love to cook, a built-in butcher block can be a godsend. The ability to slice and dice to your hearts content, never worrying about a cutting board sliding around on a counter, is truly freeing. They tend to be significantly larger than any cutting board and can take a serious beating. They also tend to get more beautiful with age and use. Think about some of the old-school butcher shops you have visited, the ancient wooden blocks worn to rounded smoothness on the edges from decades of use.

Top quality butcher blocks are made from end-grain hardwoods, and many producers use woods that are healthy. Larch Wood Canada makes both cutting boards and custom built-in products from the larch tree, whose wood is naturally antibacterial and antimicrobial as well as self-healing. You can chop away for years, and the surface will still look unmarred. Built-in butcher blocks are usually custom-order items, so you can add the features you most want, from thickness to built-in knife slots or garbage holes, drawers, or towel racks.

RELATED: This Is My #1 Favorite Kitchen Tool (And It's Not My Knife)

But that doesnt mean the built-in cutting board is without its issues, and the primary one is cleaning and care. Built-ins cannot be just plopped in the sink for a proper wash, nor run through the dishwasher for sanitation (never put wooden items in the dishwasher), so cleaning them is a bit more complicated. And depending on the one you choose, they can be porous, so you have to think about how you want to use them.

Your built-in butcher block will last forever if you follow some basic rules. Firstly, keep it clean. More on that later. Secondly, keep it moisturized. Buy a good quality butcher block wax or oil (we like Boos Cream, $13) and once a week, after cleaning, put a generous layer on the top of your block right before bed and let it sit overnight to absorb, giving it a good wipe down in the morning to remove any excess wax or oil that was not absorbed. This will help to protect the wood from drying out.

Dry wood can be easily damaged and split, so if you dont keep yours in good health, it can crack or little bits of wood can begin to flake off during use. We should all be eating a high fiber diet, but I draw the line at wood shavings! This waxing will also help prevent any moisture from foods getting absorbed into the surface of your wood. If after many years of use you find that you do have surface damage that is either preventing you from safely cutting food or is creating opportunities for contaminants to get absorbed into the wood, most blocks can be carefully sanded back down to reveal fresh wood. Just remember every layer you remove makes your block a bit shorter!

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I have a two-foot by two-foot, four-inch-thick, built-in butcher block in my kitchen, and I made a decision when it was installed that I was going to generally avoid prepping raw meats on it for food-safety reasons. This is because most often I am not just breaking down meats, I am doing so in the midst of preparing multiple dishes, and I did not want to ever risk cross-contaminationor have to prep the meat and then properly clean the butcher block before starting on the vegetables. If I am only prepping meat, like breaking down a larger piece into smaller portions for freezing, and not doing other cooking at the same time, then I will use the block.

Regardless, for everyday cleaning, I keep a spray bottle filled with a quart of water that has 3/4 of a teaspoon of chlorine bleach mixed in, which is a standard restaurant kitchen sanitizing liquid. After I use the butcher block, I spray it down, let it sit for a minute, and then wipe off. This amount of bleach will not cause any harmful effects to the food you prepare on the surface but will kill any bacteria or contaminants that might be on your block.

Once a week I give it a more thorough cleaning before I wax it, and this process helps remove any surface build-up of either wax or food and helps to remove any odors that might be embedded in the wood. I got the technique from a friend of mine who tells a story about when she was working for a television chef and Jacques Pepin came to be a guest on the show. The first thing he did was lean over and sniff the butcher block. Then, not liking what he smelled, called for salt and lemons so he could clean it properly. She was mortified that the great chef was cleaning the block, but also watched carefully so she could repeat his technique.

RELATED: 6 Common Ingredients In Your Kitchen That Can Clean Your Home

He sprinkled a generous layer of kosher salt all over the block, cut a lemon in half, and took a half in each hand, and used the cut sides to begin to work the salt into a paste, going in small, even circles all over the board. He did this for a good few minutes, until most of the salt was dissolved, and the lemon halves were flattened and spent. Then he wiped the salt and lemon juice off the surface and went over it with a damp towel to be sure that there was no salt or lemon residue on the block. Then he sniffed again and nodded. This process is simple, sort of meditative, will fill your kitchen with fresh lemon scent, and will keep your butcher block at its best. I do this at the end of my Sunday evenings and then do my waxing, so that I wake up Monday morning with my block ready for another week of great cooking!

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How to Care for and Clean Built-in Butcher Block - Yahoo Lifestyle