Four days until Father's Day, are you ready? Have you already picked out the perfect gift for your Dad, Husband, Uncle, Brother, Son? Well, if a striped tie or a new wallet just aren't doing it for you this year, maybe the gift of a healthy and vibrant life will do the trick. Here are some tips to keeping the men in your life strong and healthy; after all there is nothing better than a big bear hug from your Dad. HAPPY FATHER'S DAY to all of you Dad!
Lean Red Meat
I know many of you are steak-and-potatoes kind of guys. Well, you are in luck because red meat can be good for you. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also one of the best sources for leucine, an amino acid that helps build muscles. So, enjoy a steak this Father's Day, but make sure it is a lean cut and does not take up half the plate (a portion should be the size of a deck of cards).
Tart Cherries
Cherries are not only delicious, but have anti-inflammatory properties. The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines, and there is no side-effects. Leslie Bonci, MPH, RD, nutritional consultant for the Pittsburgh Steelers, keeps cherry juice in the training room at all times. The next time you have sore muscles from a tough workout or even a headache, reach for some cherries or cherry juice first and see if you can get some relief without having to take medicine. Tons of nutritive value plus anti-inflammatory properties - now that is a super food. Pick-up some cherries at the store this week, they are in-season and absolutely delicious!
Chocolate
Studies suggest that chocolate may improve blood flow - if you eat the right kind. The flavanols in DARK chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to develop erectile dysfunction, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. About an ounce a day in lieu of other sweets will give you the benefits without adding pounds.
Shellfish
Shellfish and other types of seafood are rich in zinc, which is important for heart, muscle, and reproductive system. Some research has linked a deficiency in zinc to poor sperm quality and male infertility. If you are not a fan of seafood or allergic to shellfish, nuts and seeds provide an excellent alternative for getting your zinc.
Avocado
Yes, avocado is high in fat, but it is a the good kind of fat. The monounsaturated fat found in avocado packs a punch against cholesterol when it replaces saturated or trans fats in your diet. It can decrease levels of total cholesterol and "bad" cholesterol (LDL), as long as no more than 25% - 35% of your daily calories come from all types of fat. Olive oil and nuts are other sources of good fats.
Fatty Fish
Another source of healthy fat is fatty fish, like salmon and halibut. They contain a special type known as omega-3 fatty acids, which protect against heart disease, some cancers, and arthritis. Two servings of fatty fish a week can lower your chances of dying from heart disease.
Ginger
Ginger may also have anti-inflammatory properties that come in handy when you push yourself hard. Studies suggest eating ginger regularly may help reduce the pain of exercise-related muscle injuries. The next time you get sushi, don't just push that pile of ginger out of the way. Give it a try, it may help relieve those sore muscles so you can go hard again the next day.
Milk and Yogurt
The whey in milk and yogurt is another source of leucine, the muscle-building amino acid. Greek yogurt, which has a thicker texture and more protein than regular yogurt, may be a preferable choice for men. It is also packed with potassium and friendly bacteria that keeps your gut healthy. Yogurt requires no preparation at all, so it is the perfect breakfast or snack when you are in a hurry. Read labels for added sugar - every 4 g of sugar is equivalent to a teaspoon of sugar. Try adding fruit and granola or whole grain cereal to plain non-fat Greek yogurt.
Bananas
Bananas are packed with potassium and potassium is critical to muscle contraction and bone health. It also helps blood pressure; in fact getting enough potassium may be as important as reducing your sodium intake when it comes to lowering your blood pressure. How about a banana sliced into a container of yogurt?
Pistachios
Nuts provide protein, fiber, and zinc while satisfying our desire for a crunchy, salty snack. Pistachios are an especially important nut because they are higher in plant sterols that can improve cholesterol levels. If you eat them from the shell, you have to work a little harder so it will help you control your portion-size. Watch your portion, a handful of nuts is all you need for the benefits without packing on the pounds.
Brazil Nuts
One serving of Brazil nuts have seven times the recommended daily value of selenium. It was thought that selenium might prevent prostate cancer. However, a large study by the National Institute of Health found no such benefit from selenium supplements. That being said, often times supplements do not have the same benefits as the real thing and selenium has other health benefits. It may help boost immune system and promote healthy thyroid function.
Tomato Sauce
Tomatoes and even more so tomato sauce are rich in lycopene, a potent antioxidant that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes are worth your time because they also contain a variety of plant nutrients. By adding salsa to a burrito or quesadilla or tomato sauce to pasta, you can make a meal more nutritious.
Soy Foods
According to a study of more than 40 nations, the food that may offer the strongest protection against prostate cancer is soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat and prostate cancer is far less common in those countries. You can get soy from tofu, miso soup, soy milk or edemame.
Mixed Vegetables
Vegetables are chocked full of phytochemicals, plant-based nutrients that boost cell health and protect against cancer. The best way to get a variety of these phytochemicals is to eat different colors of vegetables. It is critical that you add color to every meal with vegetables.
Orange Vegetables
Orange veggies are packed with beta-caroten, lutein, and vitamin C. These nutrients lower your odds of developing an enlarged prostate, according to a large study published in the American Journal of Clinical Nutrition. Some great options include red bell peppers, carrots, pumpkins, and sweet potatoes.
Leafy Greens
Leafy green vegetables are rich in lutein and zeaxanthin, nutrients that protect against cataracts and age-related macular degeneration, a chronic eye disease that impairs vision. Kale, spinach, and collard greens can benefit the eyes as well as the prostate. Greens are delicious tossed into a fresh salad, mixed into a lasagna or other casserole type dish, or simply sauteed with a little olive oil.
Baked Potatoes
Many of us grew up on potatoes and know that they are hearty and easy to make. Did you also know that they are high in vitamin C, an antioxidant that works against free radicals in the body. Free radicals are normal byproducts of our metabolism and become damaging at high levels and are linked to the development of cancer, heart disease, even arthritis. Don't forget to go easy on the butter, cheese, and sour cream; it doesn't take much of these high in saturated fat toppings to cancel out the benefits of the potato. Try salt and pepper, salsa, Greek yogurt and/or reduced-fat cheddar cheese instead. Other great sources of vitamin C include green peppers, kiwi, and citrus fruit.
Eggs
While eggs have had their share of controversy over the years, the bottom line is that they contain lutein, protein and iron - but you have to eat the whole egg. The yolk may contain all of the cholesterol, but it also contains half of the protein and most of the flavor. It would benefit you to cut back on high cholesterol sweets in order to make room for the whole egg. If you do have high cholesterol, ask your doctor if you should limit your egg consumption.
High-Fiber Cereal
Fiber may not sound manly, but it is a performance enhancer. It is difficult to concentrate on your goals if your gut is acting up. Fiber helps keep your digestive system functioning properly and it also benefits your heart. There are so many varieties of whole grain cereals out today, but if you cannot completely change then mix some whole grain cereal in with your current cereal. Eating whole grains is one of the most important things you can do for your health. Check out a recent blog post on the importance of
whole grains.
Brown Rice
Brown rice is another food that is high in fiber, and is easy to dress up with nutritious, colorful food. Try adding lean meat, baby spinach, sun-dried tomatoes or dried fruit. If you don't like the texture, mix some white rice in with the brown. There is good evidence that brown rice and other whole grains foods like whole wheat or spelt pasta can help maintain a healthy body weight, while reducing the risk of heart disease and type 2 diabetes.
Berries
Berries help you both mentally and physically. They are loaded with antioxidants that may reduce the risk of various types of cancer. Studies also show that blueberries can enhance memory and brain function. If fresh berries are out of season or too expensive, consider using frozen berries in smoothies and baked items.
Coffee
When you need a pick-me-up, a cup of coffee might be a good option. Research shows it can enhance alertness, and plain coffee has almost no calories. Which makes it a far better choice than expensive, high-calorie energy drinks.
Focus on the Good Stuff
It is important to focus on adding good foods to your diet instead of denying yourself bad ones, when making changes to your diet. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. This will help you feel better now and live a vibrant life for many years to come.
Resource: "Foods to Boost Male Health" from WebMD
WHAT'S FOR DINNER ON FATHER'S DAY!
It is your Dad's big day, how will you make him feel loved? This meal is a delicious and nutritious treat for the special Dad's in your life.
Grilled Steak, Twice-Baked Potatoes and Roasted Herbed Green Beans
Servings: 4
4 4-6 oz lean steaks (I prefer filet mignon)
Canadian steak seasoning or other seasoning with coarse chunks of dried onions and herbs
4 medium baking potatoes (Yukon Gold are delicious and buttery)
2 T butter
1/4 cup non-fat Greek yogurt or non-fat sour cream
1/4 reduced fat cheddar cheese, grated
1 lb green beans, fresh or frozen
Olive oil for drizzling
3 T fresh herbs (pick your favorites), divided
Coarse sea salt and freshly ground pepper to taste
Heat oven to 350 degrees. Bake potatoes, without foil, about 45 minutes, until tender. Heat grill to 400 degrees. Season both sides of steak with seasoning. Grill steaks, turning only once, until 155 degrees for medium or 145 for medium rare. When potatoes are tender, remove from oven to cool slightly. Cut open the top and remove the potato from the skin, but leave enough potato so the skin does not collapse. In a medium bowl, combine potato, Greek yogurt, butter, salt and pepper, and 2 tablespoons of fresh herbs. Mix well and return mixture to potato shells. Sprinkle top of the potatoes with cheese and return to the oven for about 10 minutes for cheese to melt. Place green beans on a baking sheet, drizzle with olive oil, salt, pepper, and a tablespoon of fresh herbs. Roast for about 10 to 12 minutes. Beans will still be bright green and tender.
Here's to fresh, fast, and fantastic food!
