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Men's Health Month: The Best Foods For A Man
1. Lean Meat: Red meat is an important component in a mans' diet and can be good for you. Lean cuts of beef (and even pork) are loaded with protein and is also one of the best sources of leucine, an amino acid that helps men build muscle. The Full Spectrum Diet rule of thumb: lean beef, 1 oz (round, sirloin, flank, tenderloin, chuck, rump), and lean pork, 1 oz (boiled ham, turkey bacon, tenderloin, chops) once or twice a week.
2. Fish and Shellfish: as well as, other types of seafood and fish are rich in zinc and omega 3 fatty acids. Zinc is a critical mineral for heart, muscles, and the male reproductive system. Zinc deficiency has shown to increase poor sperm quality as well as, male infertility. Studies suggest two servings of fish per week (salmon or halibut) can lower your chances of dying from heart disease. The Full Spectrum Diet rule of thumb: 2 sardines, 2 oz shellfish (clams, crab, lobster, scallops, shrimp), 1/4 cup of tuna (canned in water), 1 oz fish (fresh or frozen, not breaded).
3. Soy Products: The strongest protection against prostate cancer is soy. This includes tofu, miso soup, and soy milk. According to a study of more than 40 nations, soy offers an excellent source of dietary fiber and protein. It is rich in vitamin B6 and important in building amino acids and forming neurotransmitters. Soy is a rich source of isoflavones, the plant hormone that researchers believe could account for Asia's low rate of heart disease. In recent clinical trials, men and women with high LDL (bad cholesterol) levels were able to reduce them by consuming soy over an extended period. The Full Spectrum Diet rule of thumb: Tofu can be enjoyed as a meat substitute, one to two times per week. Do not consume soy if you have an estrogen dominant disorder.
4. Eggs: are a super source of lutein, protein, and iron, and that is from eating the whole egg. If you have high cholesterol, enjoy the egg whites. The Full Spectrum Diet rule of thumb: one whole Egg per serving or 3 egg whites.
5. High Fiber Cereal: Fiber ensures that the digestive system is working properly to expel waste and maintain good health over the course of our lifetimes! It is another well-known fact that breakfast is the most important meal of the day. Fiber should therefore be incorporated into your daily breakfast to ensure that your system gets the best possible kick-start every single day. High fiber cereals are readily available and just a bowlful can often give you more fiber than the rest of your daily meals put together.
6. Brown Rice: an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
7. Berries: The colorful pigments that give berries their beautiful blue and red hues are also good for your health. Berries contain phytochemicals and flavonoids that may help to prevent some forms of cancer. Cranberries and blueberries contain a substance that may prevent bladder infections. A diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision. Strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice, as well as trace amounts of calcium, magnesium, folate and potassium.
8. Avocado: is rich in monounsaturated fat, a "good" fat, which benefits the body. Avocados can benefit cholesterol when it replaces saturated or trans fats in your diet. It can lower your "bad" cholesterol (LDL) as well as, your overall total cholesterol level. The Full Spectrum Diet rule of thumb: no more than 25%-35% of your daily calories come from all types of fat. Olive oil and nuts also contain good fats. Enjoy 1/8 of an avacado per serving.
9. Tomatoes: rich in lycopene, tomatoes are a preventative food and are beneficial. Cooked tomatoes and tomato sauce are known to have the phytonutrient, lycopene, which has shown to fight off prostate cancer by 35 to 45 percent in those who eat it ten times or more a week. Proper absorption is key and that includes lycopene with some good fat, which tomato sauce has. The Full Spectrum Diet rule of thumb: Ten tablespoons of spaghetti sauce will do the trick as opposed to 164 raw tomatoes per week. A note on tomatoes: once a man has a problem with the prostate eliminate tomato and tomato products as they are too acid for an environment where inflammation is present.
10. Vegetables In Every Color: because they are packed with phytochemicals, plant-based nutrients that boost immunity, cell health and protect against cancer. Eat different colored vegetables helps you get the many different types of phytochemicals you need. The Full Spectrum Diet rule of thumb: Enjoy 7-9 servings of different colored vegetables per day. 1/2 cup cooked or 1 cup raw is one serving size.
11. Whey Protein: Out of the many protein sources out there, whey protein is the ultimate. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. It is found in powdered form, in milk and yogurt and is another source of leucine. Leucine is a great muscle-building amino acid. The Full Spectrum Diet rule of thumb: Choose yogurt that is plain and/or low fat or fat free. Greek yogurt is an even better choice. Yogurt is loaded with protein, potassium and the good "friendly" bacteria that keeps the gut healthy. Drink fat-free milk or ight yogurt, about 8 oz per serving.
12. Bananas: is rich in potassium. Potassium is a critical component in muscle contractions and bone health, Bananas can also help regulate blood pressure. The Full Spectrum Diet rule of thumb: 3 medium size bananas are all you need to fulfill your daily dose of potassium. Bananas should not be eaten if you have a phlegm condition as it can aggrevate this problem (sinus congestion, common cold, or expectorating phlegm.)
13. Tart Cherries: Cherry juice is an amazing remedy for soothing sore muscles. The pigment in cherries and cherry juice mimics the effects of certain anti-inflammatory drugs, without the side effects. The Full Spectrum Diet rule of thumb: Eat up to 12 cherries in one serving.
14. Ginger: like cherries, ginger has anti-inflammatory properties that help the body recover when you push yourself too hard. Eating ginger on a regular basis may help reduce exercise-related muscle injuries and pain from exercise or overexertion. The Full Spectrum Diet rule of thumb: Ginger can be enjoyed as a tea or supplemental tonic. Slice up a few slices and grate over salads or stir fry with meat or chicken.
15. Dark Chocolate: is a heart smart food. It may improve blood flow and circulation. The flavanols in dark chocolate, studies suggest, may decrease levels of LDL or bad cholesterol, improve circulation, and regulate blood pressure. Men with poor blood flow are more likely to develop many illnesses including, poor sex drive, erectile dysfunction, andropause, depression and poor muscle tone and function. The Full Spectrum Diet rule of thumb: dark chocolate, up to 1 oz per day instead of other sweets or sugars. More than this amount will cause weight gain. Mind your portions!
16. Nuts: are a great source of "good" quality fats and provide protein, fiber and zinc. It also satisfies the urge for that crunchy, salty, savory midday snack. Pistachios and walnuts stand out because they're higher in plant sterols that can improve cholesterol levels and also tonify the kidneys. A 1 oz. serving of Brazil nuts has seven times the recommended daily value of selenium. The Full Spectrum Diet rule of thumb: just one handful will satisfy your daily requirement of a good fat snack. More than this amount will cause the scales to tip in the wrong direction. Mind your portions!
17. Coffee: First, there's the potential effect coffee has on type 2 diabetes risk. Type 2 diabetes makes heart disease and stroke more likely. Coffee may counter several risk factors for heart attack and stroke. Besides that, coffee has been linked to lower risks for heart rhythm disturbances (another heart attack and stroke risk factor) in men and women, and lower risk for strokes in women.
In a study of about 130,000 Kaiser Permanente health plan members, people who reported drinking 1-3 cups of coffee per day were 20% less likely to be hospitalized for abnormal heart rhythms (arrhythmias) than nondrinkers, regardless of other risk factors.
A 2009 study from Finland and Sweden showed that, out of 1,400 people followed for about 20 years, those who reported drinking 3-5 cups of coffee daily were 65% less likely to develop dementia and Alzheimer's disease, compared with nondrinkers or occasional coffee drinkers.
Andrew Pacholyk MS L.Ac
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