Category: Health and Fitness


7 Powerful Foods for Men

December 15, 2019

Health and Fitness

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Listen up, men of all ages! There are tons of food sources out there that provide you with great health benefits. Unfortunately, these foods don’t include bacon cheeseburgers, pizza with double cheese, deep-fried Twinkies and elephant ears (or any other carnival-type food, for that matter). By the way, deep-fried cauliflower, zucchini, and mushrooms don’t count toward the ideal 5 to 9 servings of vegetables every day.

Your nutritional needs differ from a woman’s. There are super foods out there for men that provide such health boosters as:

• Increased muscle and reduction of belly fat

• Protection against prostate and bladder cancer

• Protection for the immune system

Here are 7 super-powered foods for men:

• Fatty fish, such as salmon, sardines, tuna, mackerel, and herring – They provide you with an important element for your health: Omega-3 fatty acids. These benefit men in many ways: heart and circulation health, immune system strength; and, along with other super foods, protect you against prostate cancer. These fish are also a good source of vitamin D, which can protect men against some cancers, type 2 diabetes and high blood pressure.

• Red fruits including tomatoes, watermelon, red grapefruit, and red oranges (yes, tomatoes are a fruit; yes I realize that the term red orange is an oxymoron) – All of these contain lycopene, a very important for men’s health. Lycopene protects men against prostate cancer.

• Red/orange vegetables such as carrots, sweet potatoes, and red bell peppers – These contain antioxidants such as beta carotene and vitamin C. These antioxidants benefit your skin cells and prevent oxidation from the sun (which causes skin aging). They also reduced the risk of developing an enlarged prostrate.

• Bananas – They provide you with quick energy and contain potassium and magnesium. Potassium is particularly important for regulating blood pressure and along with magnesium, can reduce your risk of having a stroke.

• Broccoli and all cruciferous vegetables (cabbage, cauliflower, Brussels sprouts) – These vegetables rich in phytochemicals and fiber and are particularly important for men’s heart health. They also help prevent prostate, colon and bladder cancers.

• Nuts of all kinds – including almonds, Brazil nuts, pistachios, walnuts and more. Nuts are filled with vitamins and other nutrients. Brazil nuts, for example, contain selenium and magnesium, important for heart and prostate health. Almonds are high in calcium, vitamin E and are good for intestinal health. Pistachios are good for aging eye health, since they contain lutein and zeaxanthin. Walnuts contain alpha-linolenic acid, an essential fatty acid that protects the heart from coronary artery disease.

• Cherries and all types of berries – These are great sources of a flavonoid called anthocyanin which is what produces the purple, blue, and red colors of berries. Eating berries can protect men’s brain function, heart, and blood vessels. It also helps decrease hypertension.

These are just some of the super foods for men that are out there on supermarket shelves and in the produce section. Others include oysters and other shellfish, oatmeal, whole grains, beans, spinach, and more.

So guys, if you long for the ability to leap tall buildings at a single bound and run faster than a speeding bullet; well, you may just be a little weird. But if you simply want to enhance your health, for the long run, you might want to add these super foods to your plate.


3 Strategies for the Best Men’s Health and Fitness

December 15, 2019

Health and Fitness

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These days, increasingly more men are interested in health and fitness programs. This is not surprising since most people are concerned about obesity and health conditions today such as diabetes, heart disease, prostate cancer and more.

These are more than enough reasons to motivate anyone to get into good shape. I’m going to show you three strategies for successful men’s health and fitness.

There is no easy and quick way for you to get in good shape, so you must be prepared to put in the time and effort to achieve the desired results. A combination of a healthy diet, strength training and cardio exercises will go a long way towards your overall fitness.

Just follow these three suggestions for a healthy and strong body:

1. Record Everything: You want to write down what you are doing in your exercise routine so you can see how you are progressing. First, write down your weight loss goal. Then write down each exercise for your exercise routine.

How many repetitions of each exercise did you do that day? Write it down in your log. You will then be able to see where you need to change things for the better and how well you can do. When you have achieved your weight loss goal, this is a good time to add weight in your weight lifting routine.

2. Each Session: Make sure you include weight lifting three times a week in your routine. This will help you to get the best results from your training sessions.

You will now be growing your muscles. As you weight lift three, maybe four times per week, you muscles have time to increase and rebuild. If you don’t continue to push those muscles, they just go back to where they were.

3. Eat Lots of Protein: When compared to women, it is much easier for men to lose weight. Men’s health and fitness programs always recommend protein to grow your muscles and to help you recover.

In general, men who are working out 4 or more times each week must eat about one gram of protein on those days for each pound of body weight. It’s also important to eat meals with 0.25 grams of protein right after each workout.

If possible, try to eat thirty minutes after a rigorous workout because your body will need some high-quality protein to recover fully. Build your muscles by breaking down amino acids. The best way to do this is by adding proteins. You can have a protein shake, a chicken breast, or maybe some eggs to add protein.

Hopefully, these simple men’s fitness tips for will help you achieve your goals. Remember that by using a regular exercise routine, you improve not only your body’s appearance, but your overall health.