MOTIVATION: man food.
Beer, Buffalo wings, pizza – these are the things that have been synonymous with the male diet! Times are surely changing as men are realizing that the first step to taking control of their health is found in the foods they eat!
- Oats – All around perfect health food – delivering an excellent balance of carbohydrates, fiber (the soluble kind that lowers the risk of heart disease) and protein (10 grams per ½ cup serving!)
- Beans – Another fiber rich foods that slashes cholesterol, are also high in antioxidants and contains plentiful amounts of vitamins B’s, folic acid and iron. Not to mention they are filling! Studies show that people who ate beans 4 or more times a week were 22% less likely to develop heart disease.
- Omega 3 Fatty Acids – Help boost the immune system, reduce blood clots, protect against heart attacks, protect arteries from plaque buildup, lower blood pressure, increase good cholesterol and lower triglycerides! Topping this list is Walnuts, more fatty acids than salmon, more anti inflammatory polyphenols than red wine and a great source of protein – all in a tasty little snack (but beware –it’s very easy to overdo the handful serving size). Not to be overlooked, Salmon, is not only a great source of Omega 3’s but also contains astaxthin, a powerful antioxidant. For vegetarian sources try Chia or Flax Seeds.
- Oatmeal – Top your morning bowl with a few sprinkles of walnuts & pumpkin seeds and swirl in some pumpkin seed oil.
- Beans – Do you hear a hearty Chili calling your name? Whether you choose a vegetarian variety or low fat meat based (ground white meat turkey is excellent here as the added sauce & beans will counterbalance any dryness). But don’t stop there; beans are great tossed with veggies or over a salad. No idea what to do with tahini & sesame seeds? Whip it in the food processor with some garbanzo beans to make hummus
- Vegetables – Roasted veggies can turn any hater into a lover. Roasting brings out the natural sweetness in vegetables. Quick and easy to do – sprinkle broccoli, cauliflower, brussel sprouts with olive oil & sea salt – roast in the oven until tender. Men love chips! Why not make some beet chips? Thinly slice a few raw beets and roast away. A delicious side to any meal or a great on the go snack.
- Trail Mix – Make a heart healthy, antioxidant trail mix with an assortment of nuts (be sure to include those walnuts & pumpkin seeds), dried fruits and raw chocolate chunks (either buy cacao nibs or break up dark chocolate bar)