Thursday, September 18, 2008
Eat This, Not That
What To Eat When… You’re Stressed
Modern life is a big, boiling cauldron of anxiety stew, and we get a heaping helping every day. Whether you’re talking to your boss about a promotion, talking to your spouse about the credit cards bills, or talking to your kids about a streak of bad behavior, there’s always a stress-soaked moment around the corner. So calm yourself quick with these natural nerve-settlers.
Eat This:
1 cup of low-fat yogurt; 2 tbsp of nuts
Scientists in Slovakia gave people 3 grams each of two amino acids—lysine and arginine—or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid—fortified guys were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine and nuts pack tons of arginine.
Red Bell Peppers
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones. Add half a sliced red bell pepper to a salad or sandwich; calorie for calorie, no single food gives you more vitamin C.
A Cup of Peppermint Tea
The scent of peppermint helps you focus and boosts performance, according to researchers. In another study, they found that peppermint makes drivers more alert and less anxious.
A Handful of Sesame Seeds
Stress Hormones can deplete your body’s supply of magnesium, reducing your abilities and increasing your risk of developing high blood pressure. Sesame seeds are packed with this essential mineral.
Not That!
A Can of Soda
A study from the American Journal of Public Health found that people who drink 2 ½ cans of soda daily are three time more likely to be depressed and anxious, compared with those who drink fewer.
You’re Sad
Watch enough TV advertising and you begin to think the only answer to a bad mood is a bottle of pills. Wrong! Your next meal can have as dramatic an impact on your mood as your next prescription refill. So the next time you have a gnawing feeling that something’s amiss, try gnawing on one of these.
Eat This:
An arugula or spinach salad
Leafy greens—arugula, chard, spinach—are rich sources of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine and norepinephrine. In fact, according to a study published in the Journal of Neuroscience Nursing, a lack of B6 can cause nervousness, irritability and even depression.
Tuna Sashimi or Grilled Salmon
A study in Finland found that people who eat more fish are 31% less likely to suffer from depression. And skip sweet, simple carbs (like the rice with you sushi)—the inevitable sugar crash can deepen depression.
1 tbsp of Ground Flaxseed Daily
Flax is the best source of alpha-linoleic acid, or ALA—a healthy fat that improves the working of the cerebral cortex, the area of the brain that processes sensory information, including that of pleasure. To meet your quota, sprinkle it on salads or mix it into a smoothie or shake.
Not That!
White Chocolate
White chocolate isn’t technically chocolate, since it contains no cocoa solids. That means it also lacks the ability to stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin. If you’re going to grab some chocolate, darker is better; more cacao means more happy chemicals and less sugar, which will eventually pull you down.
Excerpted from Eat This, Not That by David Zinczenko and Matt Goulding. Rodale Books, 2007.
Labels: David Zinczenko, Eat This, eating healthy, food and mood, healthy eating, men's health, new book, Not That
Thursday, August 07, 2008
8 Foods You Should Eat Daily for Optimum Health (Specifically Men)
1. Spinach - It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce.
2. Yogurt - Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt.
3. Tomatoes - There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
4. Carrots - Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
5. Blueberries - Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries
6. Black Beans - All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
7. Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
8. Oats - The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice
Photos and article source: BestLifeOnline
Labels: best foods, eating healthy, health food, healthy diet, men's health
