Top Foods for Men

TOP FOODS FOR MEN

1. Tomato Sauce. Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered.

2. Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.

3. Broccoli. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

4. Peanut Butter. If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.

"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.

5. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.

Readers' Digest Magazine

May 2010

Top Foods for Women

Tofu. Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that have a structure similar to estrogen, may be the reason. Though animal studies form the bulk of the evidence, a human study found that 90 mg of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 mg of isoflavones a day may offer some relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg of isoflavones.


Papaya. This tropical fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflicts twice as many women as men.

After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses. One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin. The once exotic fruit now can be found in most supermarkets.

Flaxseed. Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.


Buffalo Meat. Due largely to menstruation, women tend to be anemic more than men. And low iron levels in blood can cause severe fatigue. To get a good dose of iron, try bison. Bison, or buffalo, meat is lean and has what diet-conscious women want -- lots of iron and less fat than most cuts of beef. "The iron content is about 3 milligrams in a 3 1/2-ounce uncooked portion," says Marty Marchello, Ph.D., at North Dakota State University. "That portion contains less than 3 grams of fat." Buffalo meat can help boost energy and lower weight. And you don't have to have a home on the range to get some bison anymore. You can pick it up at many supermarkets across the United States, or through mail order or on the Internet.


Collard Greens. This humble vegetable may help fight osteoporosis, which afflicts many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well. Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best.


Reader's Digest Magazine
May 6 2010

Benefits of Coconut Milk

In Hawaii, my friends and I would get coconuts and drink the milk.  Then we would paint the coconuts like an island canvas.  Now I enjoy doing it with my little girls.  To increase the nutritional value of the foods and protein shakes I make, I love using Reduced Fat Coconut Milk. It makes it so creamy and boosts the nutritional value. I also use it in place of water when I make rice here are more ideas...


Coco: means " Monkey Face!"

Coconut water vs. coconut milk:
The difference between the two is that coconut water is taken from the coconut before it's ripened.  Coconut milk is taken from the coconut after the coconut is ripe and it is pressed from the meat of the coconut giving it a milky white consistency.

I love adding coconut milk to my protein drinks as it provides a quick source of energy.  For avid trainers, this magic milk reduces inflammation and supports tissue healing and repair. Coconut milk is very pure. Only water is more pure. Coconut milk is full of calcium, essential vitamins/minerals and hydrates the body. It has been known to fight digestive issues and helps fight vomiting. It settles the stomach and is a good thing to drink to help cure a hang over. Monkey face milk is high in electrolytes, helps strengthen the immune system by combating digestive issues and has anti bacterial properties.  Coconut milk is beneficial to the heart, it helps to keep your arteries clean.

Coconut Oil: has been called the "healthiest oil on earth."

Tip: It's best to cut your coconut right before you drink it.

Food for thought. Do Wii have fat kids?

Food for thought: Kiana was invited to speak on behalf of President Bush's National Campaign, "Physical Fitness for Kids" for Fox News Channel.


This blog is not to preach or a Fit-How-To.   It's just to create an awareness from one Fit-Mom to another. I am passionate about having healthy kids, but still remembering to let them "be kids." It is a constant challenge for me to walk the thin-pink-fit-mom line between fitness expert and mom-who-lets-her-kids-be-kids....

Doughnut Diary: It literally stresses me out when my hubby and I let them have that treasured doughnut they hand out after Church service - with apple juice and orange juice, I might add.  I know we did it as kids and we turned out okay, but knowing the sky high sugar content, causes me to vent on my hubby for a good 20 minutes after that about our not-so-good decision.

Last Sunday morning after Church and after the kids engulfed the doughnut, during my venting, he calmly told me, "Kiana, it's just a doughnut."  For me, being the "Queen of Fitness" (per Access Hollywood, not self proclaimed mind you), and a television producer....my creative mind fast forwards in movie style, baby: I see quick cuts to: doughnut ....sugar high ....sugar addiction ...diabetes .... obesity... being on Biggest Loser.  I am not kidding you, I blog the truth...Yes, my mind takes me to seeing my child on Biggest Loser, all from "1 doughnut."

Are "Wii" Fit?  The other night, we were all playing Wii. The coveted game they "had to have" and did a zillion extra chores to get.  My 7 year old was having the best time playing tennis & golf. I watched her and couldn't believe that this was the era we lived in today.

I said to her, "Anelalani, did you know you could play those sports outside?" She looked at me with that face as if I had just told her to actually hang up the clothes on the shelves in her closet.  She thought I was crazy.

Wii are in it for the money honey: Think about the irony of it all. Wii is invented to "make people more active!?" Fit-Mama-Say-What???? The makers of Wii are a video gaming company making money on the obesity problems THEY helped to create and help exist! Gee... Heros.

Other than for video gaming companies to make more money, when did it become a good idea to create video games at all? It promotes more time, sitting on your butt. Sit. Sit. Get Fat. Fat. It seems that people easily passed 5-10 more hours sitting, not showering, eating junk, because they had to get to the "next level on their video game."

The current news is buzzing about Childhood Obesity. Take this tragic video of the 92 lb. 3 year old boy, for example. On the Maury Show.  Put down your food. You will lose your appetite after seeing this. If you are like me, you will also be yelling at the computer screen and trying to raise your botox-ed forehead.

I believe in letting kids enjoy kid-ville, but not send them directly to diabetes or the Biggest Loser show. I believe in educating them, letting them know the consequences of their food choices.  I am proud - fit - mama when I my girls know which foods are the healthier choices and read the nutritional breakdowns on cereal boxes. In the car, we play a game where I ask "Which foods are the better choices?" i.e., "white rice or brown rice?" "Low fat graham cracker or doughnut?"