Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke. As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym. Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
READ MORE - Food for Men No. 2: Bananas
Thursday, 25 June 2009
Food for Men No. 1: Oysters
Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day's supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells. "Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer," says Grotto. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc." You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
READ MORE - Food for Men No. 1: Oysters
Foods men should include in their diets to improve health and prevent disease
Men are different from women in all kinds of ways -- including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more. Many foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the No. 1 and No. 2 killers for
men over 35. They can also enhance performance, from the board room to the bedroom. Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men. "Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts. "It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients," says Joy Bauer, MS, RD, author of Joy Bauer's Food Cures and Today Show nutrition expert. Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.
READ MORE - Foods men should include in their diets to improve health and prevent disease
men over 35. They can also enhance performance, from the board room to the bedroom. Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men. "Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts. "It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients," says Joy Bauer, MS, RD, author of Joy Bauer's Food Cures and Today Show nutrition expert. Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.
Three Nutrition Tips for Diabetes
Managing diabetes mindfully means more than just monitoring blood sugar levels. It also means making prudent choices in your diet to address the risk factors of common diseases associated with diabetes, such as heart disease, high blood pressure and stroke. Work with your physician and a dietician to create a meal plan that best suits your needs. Research has shown that several nutritional elements may be helpful in managing diabetes-related issues:
1. Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
2. Increase intake of foods rich in omega-3 fatty acids, such as cold-water oily fish, fish-oil supplements, walnuts and freshly ground flaxseed.
3. Choose foods that are lower on the glycemic index and have a low glycemic load, such as beans, lentils and whole-grain breads.
READ MORE - Three Nutrition Tips for Diabetes
1. Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
2. Increase intake of foods rich in omega-3 fatty acids, such as cold-water oily fish, fish-oil supplements, walnuts and freshly ground flaxseed.
3. Choose foods that are lower on the glycemic index and have a low glycemic load, such as beans, lentils and whole-grain breads.
Wednesday, 24 June 2009
Turkish Vegetarian Kofte - Bulgurlu Mercimekli Kofte - 37g Carbohydrate; 14g Dietary Fiber
Turkish Vegetarian Kofte - Bulgurlu Mercimekli Kofte - 37g Carbohydrate; 14g Dietary Fiber
Serving Size : 6
Categories : LowCal (Less than 300 calories LowerCarbs
LowFat (Less than 30%) Veggie
Amount Measure Ingredient -- Preparation Method
1 cup red lentils -- picked over and rinsed
3 cups water
1 1/2 cups finely chopped onions
3 tablespoons extra virgin olive oil -- to 4 tablespoons
3/4 cup fine grain bulgur -- washed and drained
1 cup finely chopped scallions -- including green parts
1 cup Chopped fresh flat-leaf parsley
2 teaspoons freshly ground cumin seeds
3/4 teaspoon crushed red pepper flakes -- to 1 teaspoon
salt
lettuce leaves
Cook lentils in water for about 30 minutes, until soft and all the water is absorbed.
Cook onions in oil until they begin to turn golden brown around the edges; set aside.
Pour cooked hot lentils over bulgur, mix thoroughly, cover, and let stand until the bulgur becomes soft. Stir remaining ingredients except lettuce leaves into the lentil-bulgur mixture, including onions and the oil in which they cooked, season with salt and knead until the mixture becomes a paste. Shape small pieces into thumb-sized kofte. Place on lettuce leaves arranged on a plate. Serve at room temperature.
Serves 6
Per Serving (excluding unknown items): 254 Calories; 8g Fat (25.7% calories from fat); 12g Protein; 37g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 20mg Sodium
Exchanges: 2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.
READ MORE - Turkish Vegetarian Kofte - Bulgurlu Mercimekli Kofte - 37g Carbohydrate; 14g Dietary Fiber
Serving Size : 6
Categories : LowCal (Less than 300 calories LowerCarbs
LowFat (Less than 30%) Veggie
Amount Measure Ingredient -- Preparation Method
1 cup red lentils -- picked over and rinsed
3 cups water
1 1/2 cups finely chopped onions
3 tablespoons extra virgin olive oil -- to 4 tablespoons
3/4 cup fine grain bulgur -- washed and drained
1 cup finely chopped scallions -- including green parts
1 cup Chopped fresh flat-leaf parsley
2 teaspoons freshly ground cumin seeds
3/4 teaspoon crushed red pepper flakes -- to 1 teaspoon
salt
lettuce leaves
Cook lentils in water for about 30 minutes, until soft and all the water is absorbed.
Cook onions in oil until they begin to turn golden brown around the edges; set aside.
Pour cooked hot lentils over bulgur, mix thoroughly, cover, and let stand until the bulgur becomes soft. Stir remaining ingredients except lettuce leaves into the lentil-bulgur mixture, including onions and the oil in which they cooked, season with salt and knead until the mixture becomes a paste. Shape small pieces into thumb-sized kofte. Place on lettuce leaves arranged on a plate. Serve at room temperature.
Serves 6
Per Serving (excluding unknown items): 254 Calories; 8g Fat (25.7% calories from fat); 12g Protein; 37g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 20mg Sodium
Exchanges: 2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.
White Pig Inn Breakfast Casserole - 8 pts, 14g Carbohydrate; 3g Dietary Fiber
White Pig Inn Breakfast Casserole - 8 pts, 14g Carbohydrate; 3g Dietary Fiber
Recipe By :The White Pig Bed and Breakfast At Briar Creek Road, Schuyler, VA
Serving Size : 4
Categories : LowerCarbs Tofu Veggie WW
Amount Measure Ingredient -- Preparation Method
3 Tbs. olive oil
3/4 cup diced onions
1 large russet potatoes -- cleaned and cubed (1 to 2)
1 tsp. dried parsley
3/4 green bell pepper -- stemmed, seeded and chopped
1/3 cup diced zucchini
1/3 cup diced summer squash
3/4 cup diced tomatoes
1 lb. extra-firm tofu
1/2 cup soymilk
2 Tbs. egg replacer
1 1/2 tsp. agar flakes
1 tsp. salt
1/8 tsp. ground turmeric
2 slices vegan cheddar cheese
1 Tbs. mellow miso
Preheat the oven to 375F. Lightly oil 4 16-ounce ovenproof casseroles or baking dishes, and set aside. Heat the oil in a large skillet over medium heat, and sauté the onions for about 2 minutes, or until softened. Add the potatoes and parsley, and sauté for 3 to 4 minutes more. Add the green pepper, zucchini and summer squash, and sauté until just wilted. Add the tomatoes, and cook until warmed through. Remove from the heat, and set aside. Put the remaining ingredients into a food processor, and purée until smooth. Fold together the vegetables and the tofu mixture. Spoon into the casseroles. Bake for 35 to 45 minutes. Remove from the oven, and cool. Cover, and refrigerate overnight to allow agar to set properly.
Reheat the oven to 375F in the morning, and bake, covered, for 45 minutes. Serve hot.
Serves 4
Make this luscious dish the night before you plan to serve it.
ChupaNote: I found this rather bland. You might want to add some red pepper flakes or your favorite seasoning mix.
Per Serving (excluding unknown items): 321 Calories; 23g Fat (61.2% calories from fat); 19g Protein; 14g Carbohydrate; 3g Dietary Fiber; 13mg Cholesterol; 928mg Sodium. Exchanges: 1/2 Grain(Starch) ; 2 1/2 Lean Meat; 1 Vegetable; 3 Fat; 0 Other Carbohydrates.
READ MORE - White Pig Inn Breakfast Casserole - 8 pts, 14g Carbohydrate; 3g Dietary Fiber
Recipe By :The White Pig Bed and Breakfast At Briar Creek Road, Schuyler, VA
Serving Size : 4
Categories : LowerCarbs Tofu Veggie WW
Amount Measure Ingredient -- Preparation Method
3 Tbs. olive oil
3/4 cup diced onions
1 large russet potatoes -- cleaned and cubed (1 to 2)
1 tsp. dried parsley
3/4 green bell pepper -- stemmed, seeded and chopped
1/3 cup diced zucchini
1/3 cup diced summer squash
3/4 cup diced tomatoes
1 lb. extra-firm tofu
1/2 cup soymilk
2 Tbs. egg replacer
1 1/2 tsp. agar flakes
1 tsp. salt
1/8 tsp. ground turmeric
2 slices vegan cheddar cheese
1 Tbs. mellow miso
Preheat the oven to 375F. Lightly oil 4 16-ounce ovenproof casseroles or baking dishes, and set aside. Heat the oil in a large skillet over medium heat, and sauté the onions for about 2 minutes, or until softened. Add the potatoes and parsley, and sauté for 3 to 4 minutes more. Add the green pepper, zucchini and summer squash, and sauté until just wilted. Add the tomatoes, and cook until warmed through. Remove from the heat, and set aside. Put the remaining ingredients into a food processor, and purée until smooth. Fold together the vegetables and the tofu mixture. Spoon into the casseroles. Bake for 35 to 45 minutes. Remove from the oven, and cool. Cover, and refrigerate overnight to allow agar to set properly.
Reheat the oven to 375F in the morning, and bake, covered, for 45 minutes. Serve hot.
Serves 4
Make this luscious dish the night before you plan to serve it.
ChupaNote: I found this rather bland. You might want to add some red pepper flakes or your favorite seasoning mix.
Per Serving (excluding unknown items): 321 Calories; 23g Fat (61.2% calories from fat); 19g Protein; 14g Carbohydrate; 3g Dietary Fiber; 13mg Cholesterol; 928mg Sodium. Exchanges: 1/2 Grain(Starch) ; 2 1/2 Lean Meat; 1 Vegetable; 3 Fat; 0 Other Carbohydrates.
Tabasco Vidalia Onion Pie - 26g Carbohydrate; 3g Dietary Fiber
Tabasco Vidalia Onion Pie - 26g Carbohydrate; 3g Dietary Fiber
Recipe By :Adapted from "Entirely Entertaining: In The Bonnet House Style."
Serving Size : 6
Categories : LowerCarbs Spicy Veggie
Amount Measure Ingredient -- Preparation Method
1/2 cup butter -- (1 stick)
2 pounds Vidalia onions -- thinly sliced
3 eggs -- beaten
1 cup sour cream
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon Original TABASCO® brand Pepper Sauce
1 unbaked (9-inch) pie shell
1/2 cup grated Parmesan cheese
Preheat oven to 450°. Heat butter in a large skillet until melted. Add onions and cook until tender; do not brown. Remove from heat. Combine eggs and sour cream in a bowl and mix well. Stir into onions. Add pepper, salt, and TABASCO® Sauce; mix well and spoon into pie shell. Bake for 20 minutes. Sprinkle cheese over top. Reduce heat to 325°F and bake 20 minutes longer.
Makes 6 servings.
Per Serving (excluding unknown items): 451 Calories; 35g Fat (68.8% calories from fat); 10g Protein; 26g Carbohydrate; 3g Dietary Fiber; 170mg Cholesterol; 566mg Sodium. Exchanges: 1/2 Grain(Starch) ; 1 Lean Meat; 2 1/2 Vegetable; 0 Non-Fat Milk; 6 1/2 Fat.
READ MORE - Tabasco Vidalia Onion Pie - 26g Carbohydrate; 3g Dietary Fiber
Recipe By :Adapted from "Entirely Entertaining: In The Bonnet House Style."
Serving Size : 6
Categories : LowerCarbs Spicy Veggie
Amount Measure Ingredient -- Preparation Method
1/2 cup butter -- (1 stick)
2 pounds Vidalia onions -- thinly sliced
3 eggs -- beaten
1 cup sour cream
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon Original TABASCO® brand Pepper Sauce
1 unbaked (9-inch) pie shell
1/2 cup grated Parmesan cheese
Preheat oven to 450°. Heat butter in a large skillet until melted. Add onions and cook until tender; do not brown. Remove from heat. Combine eggs and sour cream in a bowl and mix well. Stir into onions. Add pepper, salt, and TABASCO® Sauce; mix well and spoon into pie shell. Bake for 20 minutes. Sprinkle cheese over top. Reduce heat to 325°F and bake 20 minutes longer.
Makes 6 servings.
Per Serving (excluding unknown items): 451 Calories; 35g Fat (68.8% calories from fat); 10g Protein; 26g Carbohydrate; 3g Dietary Fiber; 170mg Cholesterol; 566mg Sodium. Exchanges: 1/2 Grain(Starch) ; 1 Lean Meat; 2 1/2 Vegetable; 0 Non-Fat Milk; 6 1/2 Fat.
Black Bean Feta and Corn Dip - 5 pts; 29g Carbohydrate; 4g Dietary Fiber
Black Bean Feta and Corn Dip - 5 pts; 29g Carbohydrate; 4g Dietary Fiber
Recipe By :Joy McCabe
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
1/4 cup sugar
1/4 cup apple cider vinegar
1/4 cup olive oil
1 cup feta cheese -- crumbled
1 can sweet yellow corn -- drained and rinsed
1 can black beans -- drained and rinsed
1 medium sweet onion -- chopped
Combine the first 7 ingredients and refrigerate for at least 1 hour. Serve with corn chips.
Serves 8 (about 1/2 cup each)
Per Serving (excluding unknown items): 243 Calories; 11g Fat (40.4% calories from fat); 9g Protein; 29g Carbohydrate; 4g Dietary Fiber; 17mg Cholesterol; 279mg Sodium. Exchanges: 1 1/2 Grain(Starch) ; 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates.
READ MORE - Black Bean Feta and Corn Dip - 5 pts; 29g Carbohydrate; 4g Dietary Fiber
Recipe By :Joy McCabe
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
1/4 cup sugar
1/4 cup apple cider vinegar
1/4 cup olive oil
1 cup feta cheese -- crumbled
1 can sweet yellow corn -- drained and rinsed
1 can black beans -- drained and rinsed
1 medium sweet onion -- chopped
Combine the first 7 ingredients and refrigerate for at least 1 hour. Serve with corn chips.
Serves 8 (about 1/2 cup each)
Per Serving (excluding unknown items): 243 Calories; 11g Fat (40.4% calories from fat); 9g Protein; 29g Carbohydrate; 4g Dietary Fiber; 17mg Cholesterol; 279mg Sodium. Exchanges: 1 1/2 Grain(Starch) ; 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates.
Black Bean Hummus - Mexican, 3 pts, 16g Carbohydrate; 6g Dietary Fiber
Black Bean Hummus - Mexican, 3 pts, 16g Carbohydrate; 6g Dietary Fiber
Serving Size : 6
Categories : LowCal (Less than 300 calories LowerCarbs Veggie WW
Amount Measure Ingredient -- Preparation Method
2 cups cooked black beans -- drained and rinsed
1 teaspoon ume vinegar -- or 2 teaspoons lemon juice (or to taste)
1/4 cup tahini
2 cloves garlic -- pressed or minced
1 teaspoon ground cumin
Hot pepper sauce -- to taste
1 1/2 tablespoons olive oil
2 teaspoons tamari
2 tablespoons warm water
1/2 cup chopped cilantro
Combine black beans, vinegar, tahini, garlic, cumin, hot sauce, olive oil, tamari and water in a food processor. When combined, transfer to a serving bowl. Fold in cilantro. Taste and adjust seasonings to taste. Serve with tortilla chips.
Serves 6
Nutrition
Per serving (about 4oz/112g-wt. ): 170 calories (90 from fat), 10g total fat, 1g saturated fat, 0mg cholesterol, 390mg sodium, 14g total carbohydrate (5g dietary fiber, 0g sugar), 7g protein
This Mexican-inspired hummus is great when spread in wraps, too. Make sure to drain the black beans very well, otherwise the hummus may be too thin.
Per Serving (excluding unknown items): 169 Calories; 9g Fat (46.6% calories from fat); 7g Protein; 16g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 125mg Sodium. Exchanges: 1 Grain(Starch) ; 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
READ MORE - Black Bean Hummus - Mexican, 3 pts, 16g Carbohydrate; 6g Dietary Fiber
Serving Size : 6
Categories : LowCal (Less than 300 calories LowerCarbs Veggie WW
Amount Measure Ingredient -- Preparation Method
2 cups cooked black beans -- drained and rinsed
1 teaspoon ume vinegar -- or 2 teaspoons lemon juice (or to taste)
1/4 cup tahini
2 cloves garlic -- pressed or minced
1 teaspoon ground cumin
Hot pepper sauce -- to taste
1 1/2 tablespoons olive oil
2 teaspoons tamari
2 tablespoons warm water
1/2 cup chopped cilantro
Combine black beans, vinegar, tahini, garlic, cumin, hot sauce, olive oil, tamari and water in a food processor. When combined, transfer to a serving bowl. Fold in cilantro. Taste and adjust seasonings to taste. Serve with tortilla chips.
Serves 6
Nutrition
Per serving (about 4oz/112g-wt. ): 170 calories (90 from fat), 10g total fat, 1g saturated fat, 0mg cholesterol, 390mg sodium, 14g total carbohydrate (5g dietary fiber, 0g sugar), 7g protein
This Mexican-inspired hummus is great when spread in wraps, too. Make sure to drain the black beans very well, otherwise the hummus may be too thin.
Per Serving (excluding unknown items): 169 Calories; 9g Fat (46.6% calories from fat); 7g Protein; 16g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 125mg Sodium. Exchanges: 1 Grain(Starch) ; 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
Black Bean Pesto - 1 pt; 8g Carbohydrate; 2g Dietary Fiber
Black Bean Pesto - 1 pt; 8g Carbohydrate; 2g Dietary Fiber
Recipe By :Cousin Fatima
Serving Size : 4
Categories : Condiment LowCal (Less than 300 calories LowerCarbs Spicy Veggie WW
Amount Measure Ingredient -- Preparation Method
1 can black beans, canned -- rinsed and drained
2 fresh jalapeño chilies -- stemmed and seeded
2 garlic cloves
1 bunch cilantro
1 lime -- juiced, and 1 T. zest
1/4 cup Mexican white cheese -- crumbled
1 shallot -- minced, or small red onion
salt and freshly ground pepper -- to taste
Garnish: -- olive oil (optional)
Put 1 T. lime juice, lime zest, black beans, jalapenos, garlic and cilantro in blender or food processor. Pulse to desired consistency, adding lime juice and/or water as needed. Season to taste. Spread in a shallow rimmed bowl or plate. Drizzle with olive oil (optional) and sprinkle with Mexican white cheese (or fresh goat cheese) crumbled, and minced shallots.
Serves 4 - 6
Per Serving (excluding unknown items): 72 Calories; 3g Fat (34.8% calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 126mg Sodium. Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
READ MORE - Black Bean Pesto - 1 pt; 8g Carbohydrate; 2g Dietary Fiber
Recipe By :Cousin Fatima
Serving Size : 4
Categories : Condiment LowCal (Less than 300 calories LowerCarbs Spicy Veggie WW
Amount Measure Ingredient -- Preparation Method
1 can black beans, canned -- rinsed and drained
2 fresh jalapeño chilies -- stemmed and seeded
2 garlic cloves
1 bunch cilantro
1 lime -- juiced, and 1 T. zest
1/4 cup Mexican white cheese -- crumbled
1 shallot -- minced, or small red onion
salt and freshly ground pepper -- to taste
Garnish: -- olive oil (optional)
Put 1 T. lime juice, lime zest, black beans, jalapenos, garlic and cilantro in blender or food processor. Pulse to desired consistency, adding lime juice and/or water as needed. Season to taste. Spread in a shallow rimmed bowl or plate. Drizzle with olive oil (optional) and sprinkle with Mexican white cheese (or fresh goat cheese) crumbled, and minced shallots.
Serves 4 - 6
Per Serving (excluding unknown items): 72 Calories; 3g Fat (34.8% calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 126mg Sodium. Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
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