Elevated Liver Enzymes: How Exercise Alters Your Lab Results

Elevated Liver Enzymes: How Exercise Alters Your Lab Results

  • Elevate Liver Enzymes

Exercise can significantly affect your blood test results, especially when it comes to liver enzymes. Understanding the function of the liver, its role in recovering and responding to exercise, and how this affects critical biomarkers in a blood test will help you better interpret your results and draw an accurate conclusion. If you’re looking to increase testosterone, build muscle, improve endurance, recover faster from workouts or just have more energy during your day, you must make sure your liver is healthy. Click here to read more about how you can best prep for your next blood test: https://fuelary.com/elevated-liver-enzymes/

Spices That May Help Digestion

  • Spices that may help digestion

Spices and herbs have been used throughout history as digestive stimulants. Studies have shown that there are many spices which can stimulate the liver, resulting in the secretion of bile that has a higher percentage of acids which are important for fat digestion and absorption. Ginger, coriander, cardamom, fennel seeds, cumin, garlic and more all have specific benefits that promote healthy digestion. Click here to read more about just how powerful these super spices are: https://www.worldhealth.net/news/spices-may-help-digestion/

Pumpkin Black Bean Chili

  • Pumpkin black bean chili

Prep time: 5 mins
Cook time: 25 mins
Total time:30 mins
Serves: 4-6


  • 2 tablespoons coconut oil
  • 1 yellow onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, peeled and minced
  • 1 jalapeno, diced
  • 2 cups diced pumpkin (peeled) or puree
  • 2 heaping tablespoons of chili powder
  • 1 teaspoon ground cumin
  • ⅛ teaspoon ground cloves
  • 1 teaspoon sea salt
  • 1 and ½ cups diced tomatoes
  • 3 cups vegetable stock
  • 2 cups cooked black beans
  • 1 lime cut into wedges (for squeezing on top of soup)
  • Optional toppings: goat or cheddar cheese, tortilla strips, scallions, cilantro, sour cream, etc.

Heat the oil in a pot over medium heat. Add the onion, bell pepper, garlic, jalapeno and pumpkin. Cook for 4-5 minutes. Add the chili powder, cumin, cloves, sea salt, diced tomatoes, vegetable stock and black beans. Cover and cook for 20 minutes. Season with additional salt and black pepper. Take off the heat and place some of the chili in a bowl and top with fresh lime juice and desired toppings. Enjoy!

Please choose all organic ingredients if possible.

Will you be making this recipe? Post a photo of your Pumpkin Black Bean Chili using the hashtag #MAMRecipe

4 Ways to Reduce Your Risk for Breast Cancer

  • Reduce your risk of breast cancer

Did you know that October is Breast Cancer Awareness Month? It is very important to be proactive regarding your breast health. From knowing your risk to getting screened, it’s important to take all the steps to make yourself aware. Whether it is for you or for the woman in your life, reduce your risk with these tips. Breast Cancer Self-Awareness: Reduce your Risk!

Does Eating Protein Damage Your Kidneys?

  • Can too much protein be an issue

Somewhere along the way, the idea that dietary protein is harmful for the kidneys became lodged in the collective health psyche, and it refuses to disappear, even though there’s little to no research to back it up. One study explored the role of protein in bone health, dispelling the widely believed, but false, notion that a high protein intake is harmful for bones. Click here to read more: Protein Mythbusting, Part 2: Does Protein Damage the Kidneys?

Are Collagen Peptides the New Beauty Product?

  • Collagen Best Beauty Product

People are always looking for an edge when it comes to skin care and their beauty regimens. They’ll spend a fortune on lotions & potions that offer vague promises about reducing wrinkles and cellulite and invest money and hope in specially formulated nail polishes that guarantee longer, stronger nails. When it comes to cosmetics and aesthetics, the focus is almost exclusively on what we put on the outside, but your time and money might be better invested in what you give to the inside. A double-blind, placebo-controlled trial involving women ages 35-55 showed that, compared to placebo, supplementation with 2.5g or 5.0g of collagen hydrolysate daily for 8 weeks resulted in significant improvements in skin elasticity. Click here to read more: Collagen Peptides – the New Beauty Product?

Spaghetti Squash Bolognese

  • Spaghetti Squash Bolognese


  • 2 small spaghetti squashes
  • 3 tablespoons extra virgin olive oil, divided
  • 1 small yellow onion, peeled and diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup cremini mushrooms, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • pinch red pepper flakes
  • 24 oz. crushed tomatoes
  • 1 tablespoon tomato paste
  • 1 ½ cups cooked French green lentils
  • salt to taste
  • fresh basil for garnish
  • 1 cup shredded mozzarella cheese



Preheat the oven to 375 degrees F. Cut spaghetti squash in half lengthwise. Season with a pinch of salt and pepper and a drizzle of olive oil. Place cut side up on a large rimmed baking sheet, and bake 35-45 minutes, until tender. Cool. Use two forks to scratch up the squash to create “noodles” inside the squash “boats.”

Dr. Farnesi’s tips:  To avoid burning the squash or drying it out too much, cook cut-side down in the baking sheet or a glass baking dish with a bit of water in the bottom and cook this way for the first 30 min, then turn over face up and add your seasoning and olive oil after it’s half way cooked.   Add an extra drizzle of olive oil over the squash after it’s cooked to mix with the “noodles” to help them stay separated more like spaghetti.

Meanwhile, make the lentil bolognese. Heat two tablespoons of olive oil in a skillet over medium heat. Add the onions, carrots, and celery and sauté until vegetables soften, about 7 minutes. Add the garlic, mushrooms, oregano, basil, and red pepper flakes, and sauté until the mushrooms begin to soften. Add the tomatoes and tomato paste and stir to combine. Add lentils and simmer the sauce 20 minutes, until sauce has thickened, and all the vegetables are tender. Season to taste with salt.

Spoon the lentil bolognese over the spaghetti squash noodles. Sprinkle vegan cheese over the top and place under the broiler until cheese is bubbly. Garnish with fresh basil.

Dr. Farnesi’s tip: For a non-vegetarian version, replace lentils with your favorite protein such as lean ground turkey, chicken or grass-fed beef.

Will you be making this recipe? Post a photo of your Spaghetti Squash Bolognese using the hashtag #MAMRecipe

Benefits, Risks, and Precautions of Saunas

  • Saunas Benefits, Risks and Precautions

Saunas have been used worldwide for thousands of years, and sweating has been used for the main benefits of relaxation and cardiovascular health, but with a word of caution that saunas may not be suitable for everyone. Read more here: Benefits, Risks and Precautions of Saunas

Sleep Impact on Social Life

  • Improve Your Social Life, Get More Sleep

Lack of sleep may be ruining your social life, new research has found. A study published in the journal Nature Communications found that sleep-deprived people feel lonelier and less inclined to engage with others. These individuals tend to avoid close contact in much the same way as people with social anxiety, researchers from the University of California Berkeley concluded. Read more here: Feeling lonely? You might need more sleep

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