“7 Foods Men Should Eat Weekly”

Eating healthy is like going to work -- you have to do it every day whether you like it or not!

 

When you consume nutrient-rich foods, your body repays you with a healthier heart, increased energy, and the ability to fight off numerous illnesses.  

We have put together a list of nutritional foods that are not only very tasty, but also some of the world's healthiest. These are some of the best foods men can pick up at the local grocer:

Bananas - A naturally sweet fruit that can be harvested year around. One of our best sources of potassium and vitamin B6 (pyridoxine), bananas may help prevent high blood pressure and may protect against type 2 diabetes. They can also help improve your body's ability to absorb calcium, promoting bone health. When choosing bananas at your grocer, pick ones that are firm, but not too hard. They should be bright in color and free from bruises or scarring. Despite their rugged appearance, bananas are delicate and will often bruise and scar quickly. Some other foods high in potassium like bananas include broccoli, soybeans potatoes, avocados, apricots, pomegranates, and turnips.

Collard Greens - High in vitamins K, A, and C, collard greens are one of the most popular and most healthy Southern vegetable traditions. This leafy green offers several nutrients as part of the %DV serving you should get. These include manganese, folate, calcium, fiber, potassium, vitamin E, omega 3 fatty acids, and zinc. Collards are an excellent source of vitamin A and zinc, two nutrients that can significantly improve our immune system function. Collard greens are also high in folate and a very good source of vitamin B6, both of which are needed to maintain low levels of homocysteine - a chemical compound that could present a cardiovascular risk in high levels. When buying collards, look for firm, un-wilted leaves that have a deep green color. Yellow or brown leaves show signs of nutrient loss.

Wheat and Bran - Unless you live on a wheat farm in Kansas, your best source for this valuable grain is breads, pasta, crackers, and cereals. In its most natural unrefined state, wheat contains important nutrients. To receive the full benefit from wheat, it is important to choose wheat products made from whole wheat flour rather than those that are refined. Be sure to select 100% whole wheat products. These foods retain the bran and the germ, a very good source of dietary fiber and manganese. Eating foods high in insoluble fiber, such as whole wheat or bran cereals and breads -- substantially lowers the risk for Type 2 Diabetes and may help reduce the risk of other health issues like gallstones. Studies also show that eating whole grains such as whole wheat, has been linked to protection against atherosclerosis, insulin resistance, and diabetes.

Cabbage - Cabbage is a worldwide staple vegetable available year around. Cabbage is high in vitamins K, C, B1 (thiamine), B2 (riboflavin), fiber, folate, and manganese. Research has shown that cruciferous vegetables such as cabbage lowers the risk of prostate and colorectal cancer. Choose cabbage heads that are firm with shiny, crisp, and colorful leaves. While outer leaves are green and inner leaves are whiter, they should all be free of cracks, bruises and blemishes. According to the George Mateljan Foundation World's Healthiest Foods resource, cabbage's anti-carcinogenic glucosinolates are formed by the activity of myrosinase enzymes, which are released when cabbage is sliced or chopped. These enzymes are deplenished when cabbage is overcooked.

Salmon - We all know that fish is much better for you than steaks and pot roast. Dozens of fish and seafood dishes like salmon provide invaluable amounts of omega-3 fatty acids. Salmon contains two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) -- both of which are excellent for promoting a healthy heart by preventing erratic heart rhythms and making blood less likely to clot inside arteries. Eating salmon, as little as twice a month, may protect against ischemic stroke (a stroke caused by lack of blood supply to the brain), colorectal cancer, and prostate cancer. Eating salmon that is either broiled or baked may reduce risk of atrial fibrillation, the most common type of heart arrhythmia. While frying salmon tastes great, it can mean less protection against atrial fibrillation and often increases the production of harmful fats.

Apples - "An apple a day..." This old statement still holds true and this versatile fruit is packed full of fiber and vitamin C. Apples contain both insoluble and soluble fiber which are critical in lowering cholesterol levels and reducing the risks for stroke and heart attack. Eating apples with their nutritional peels left on, can stabilize bowel movements and help relieve constipation. The all important peel contains concentrations of special antioxidant compounds that may assist in the prevention of a number of chronic diseases. The fructose (natural sugars) in apples can help keep blood sugar levels stable and also behaves like a natural sweetener -- perfect for baking or snacks.

Lima Beans - Rich in soluble fiber, protein, and iron -- lima beans can be a great complimentary vegetable for baked chicken and rice dishes. The high fiber content in these legumes prevent blood sugar levels from rising too rapidly after a meal, making them an especially good choice for people with diabetes. Lima beans' rich supply of magnesium and folate contribute to good cardiovascular health, and their high protein value can act as a replacement for red meat dishes in your diet. Sometimes called "butter beans", a cup of lima beans contain about 23% of the total daily value of iron men should get.

Reference: MyBrother.Com Staff

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“10 Home Remedies You Can Find in Your Kitchen!”

Natural-Born Soothers: You already know that consuming the right foods can boost your intake of minerals, vitamins, and nutrients. But there are a few out there that could also alleviate some of your most pesky daily problems, like hiccups or even rashes like eczema. Though it's important to keep in mind that serious conditions need the attention of a doctor, it might not hurt to reach for one of these 10 items the next time you have a minor health problem.

Ginger for Menstrual Cramps: Traditional Chinese medicine has relied on ginger for more than 2,000 years. "Ginger can improve blood flow and reduce inflammation in your muscles, including those in the uterus where cramps originate," says Mary Rosser, MD, PhD, assistant professor of obstetrics and gynecology at Montefiore Medical Center in New York, New York. What's more, a preliminary study in the Journal of Alternative and Complementary Medicine even found that ginger was as effective as ibuprofen for relieving period pain (more research is needed). To make your time of the month a little more bearable, try brewing up a cup of warm ginger tea.

Cranberries for Urinary Tract Health: Cranberries contain proanthocyanidins, a compound that fends off the bacteria that cause urinary tract infections (UTI). "E. coli is one of the top offenders in triggering a UTI," Dr. Rosser says. "This substance has been shown to prevent infection by keeping the bacteria from attaching to the bladder walls." If you already have a UTI, cranberries probably won't cure it, but consuming cranberries daily may help protect against future infections. About 20% of women who get a UTI will contract another one, so drinking one to two glasses a day of 20% pure cranberry juice will help prevent recurrence, Dr. Rosser says.

Calcium-Rich Foods for PMS: Prone to irritability and mood swings before your period? You're not alone. About 85% of menstruating women experience at least one PMS symptom each month. The good news is tweaking your diet might help lessen your symptoms. "It's been shown that people with PMS have lower blood calcium levels than those without PMS," Dr. Rosser says. The National Institutes of Health recommends adults consume about 1,000 milligrams of calcium a day. You probably already know that dairy products are rich in calcium, but so are almonds, broccoli, leafy greens, and sardines.

Oatmeal for Eczema: Calm itchy, inflamed skin using this breakfast food. Oatmeal soothes rashes because it's packed with phytochemicals that have anti-inflammatory properties. Create a soothing bath by grinding 1/3 cup of plain oatmeal (no flavors!) into a fine powder using your blender; pour the powder into lukewarm water and stir in evenly with your hands until the water is a milky color, suggests Kavita Mariwalla, MD, a New York City-based dermatologist. Another option: use 1/4 cup of oatmeal and enough water to make a paste that you can apply directly to the skin for 10 minutes, she says.

Sea Salt for Dry Skin: You don't need an expensive skincare product to treat rough patches on your knees, elbows, and heels. A sea salt scrub made at home will work just as well. "Sea salt is a good exfoliator because it has thicker grains that do a good job of clearing away dry skin," Dr. Mariwalla says. Just mix one cup of sea salt with 1/2 cup of a light massage oil. "Use a bowl to make sure the mixture stays moist, like wet sand, and not runny," Dr. Mariwalla says. It's best to keep this scrub away from your more sensitive areas like your face and the back of your arms, though. It can be harsh on skin that doesn't require as much exfoliation.

Cucumbers for Puffy Eyes: Laying cold cucumber slices over your eyes may look a little silly, but the age-old beauty trick really does reduce puffiness. Cucumbers, which are 95% water, offer a nice cooling sensation and the cold temperature causes blood vessels to constrict and reduce inflammation. And there's a reason why cucumbers in particular work even better than ice packs. "Cucumber slices perfectly fit to the contours of your eyes to help reduce swelling," Dr. Mariwalla says. You'll only need to leave them on for 10 minutes for fresher-looking eyes.

Prunes for Constipation: Dried plums are rich in insoluble fiber, a key nutrient to help fight constipation. "Insoluble fiber doesn't dissolve in water and creates more bulk so waste can push through the digestive system," says Wayne Andersen, MD, medical director of Take Shape for Life, a weight loss program from Medifast. Prunes also contain two substances that act as natural laxatives, sorbitol and dihydrophenylisatin, which will work much better for your system over time than drugstore constipation aids. "The body can become desensitized over time to over-the-counter laxatives," Dr. Andersen says. Start with just one prune a day first and bump up your intake to two if you don't see a response.

Sugar for Hiccups: When you hiccup, the diaphragm undergoes a series of spasms, but you can fool your body into stopping that reaction by putting a teaspoon of sugar underneath your tongue. The sweet sensation is strong enough to stimulate the vagus nerve. That's the longest cranial nerve in your body, starting at your brain stem and extending as far down as your diaphragm to control the stomach. "Keep the sugar under your tongue until you stop hiccupping, and then swallow to fill the back of your throat with even more sensation," Dr. Andersen says.

Apples for Heartburn: Avoiding trigger foods like soda, high-fat beef, and anything fried is the best way to deal with acid reflux. One food that you should keep in your diet: apples. "Apples have pectin, a soluble fiber that's really great at absorbing stomach acid," says Dr. Andersen. Plus, the fruit contains two types of acid (malic and tartaric) that work to beat back any juices that flow up from your stomach. "Buy organic red or golden delicious apples that are sweeter than the tart granny smiths," Dr. Andersen suggests. "Sweet apples are considered alkaline foods that work at a cellular level to restore pH balance and prevent GERD."

Turmeric for Infections: Turmeric is revered in India as a "holy powder" that can be used to prevent infections and treat wounds. That's thanks to a compound called curcumin. "Foods with curcumin have strong anti-inflammatory and antioxidant properties so they can help with cleansing and healing," says Dr. Andersen. A study in the Biochemical Journal even found that curcumin has the ability to stop bacteria from multiplying. If your medicine cabinet is running low on antibiotic ointment, try dabbing a little turmeric on your cut or scrape instead, but only for minor or superficial wounds. Dr. Andersen suggests using half a teaspoon of turmeric powder with a drop or two of water to make a paste, or if the wound is still bleeding a bit, you can apply the powder without water. After the area is dry, cover with a dressing and let the healing begin.

Rachel Swalin, Health.Com

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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