A Man's Diet and Health Needs

Finding it a challenge to balance the demands of your career, family, friends, working out, and staying healthy?  Well if you answered yes, you are not alone.  It is not easy to find enough hours in a day or to even begin to understand which things should be on the top of your priority list.  Truth is you often need to take a step back to realize that when you put yourself and your health first, the rest will fall into place.

 

For most men putting their health first sounds like an oxymoron, since they spend a majority of their day at the office trying to make money and build a career.  But the bottom line is, they need to start by recognizing that in order to succeed they can not neglect their health, inside and out.  In fact when we look at the leading causes of death for a male, we find that 4 of the 10 are directly related to diet.  They include: cancer, heart disease, stroke and diabetes. In fact heart disease is the leading cause of death for men in the United States, responsible for one in 4 deaths.  And while we know that you may not die from these all, they will definitely affect your work, family and lifestyle.

 

So what is a man to do?  First off it is essential that a man have a yearly physical to rule out any medical conditions, be educated on any risk factors and learn how to get a clean bill of health.  Next step is to take a look at your diet intake and see if you are stuck in the “steak and potato” or “clean plate club” mode.  Either of these will need a little fixing. 

 

A male truly needs to be sure to have a diet that is full of whole grains, biologically available protein, fruits and vegetables, and healthy fats.  It is important that men recognize that whole grains, typically those high in fiber, will help to control cholesterol and reduce risks of colon cancer, both of which are prevalent in males.  Whole grains also allow for longer concentration and energy, which will lead to increased productivity on the job. 

Protein is essential for muscles, and since the male body contains a higher proportion of muscle mass, they will need to meet their bodies needs.  We also know that protein will allow for satiety, helping to keep you at an acceptable BMI. 

 

Fruits and vegetables are essential for men and women alike, to provide the body with minerals and vitamins, along with antioxidants critical in the fight against cancer.  For the male these foods rich lycopene, vitamin E, and folate will be protective against prostate cancer.  Additionally vitamin A rich food will help strengthen tissues of the eyes and other membranes, vitamin B will give greater energy and vitamin C will help immune system. 

 

Unsaturated fats, such as olive oil, fish, nuts and avocado are the preferred fats, as these are not linked to heart disease.   Fat is necessary for body temperature, brain development and digestion so enjoy these as a healthy part of your diet.  It is the saturated fats that are linked to heart disease and cholesterol so when it comes to fatty meats and fatty foods, use these sparingly.

 

Diet does not stand alone, its counterpart exercise is just as important.  Spending 6, 8, 10 hours a day behind your desk does not do your body well. It is critical that time is devoted to an active lifestyle.  All studies show that a half hour a day of exercise  reduces the risk of heart disease, among other illnesses.  Whether it is heading to the gym, roller blading, basketball pick up game with the guys, or biking with your kids, it is time to get moving.  Many companies are even putting gyms at the work place to support the need to keep employees healthier and more productive at work.

 

As men approach their fifties they also need to be aware of hormone deficiencies, in things like testosterone, that can further impact muscle tone, libido, cholesterol, fatigue and much more.  This “andropause”, aka male menopause, is often a well kept secret and not truly understood without diagnosis. Perhaps it is more than long hours at work that are making you not feel so great after all.  Don’t be afraid to check it out because even the symptoms of andropause can be relieved.

Being conscious of your own mental health, along with diet and fitness, will help you to feel more in control of your quality of life.  Start there and the time you spend in and out of the office or with family and friends will become a lot easier to manage. 

 

 

By: Koach Marlo Mittler

As Cheerleading Evolves, Injuries Mount

Cheerleading is definitely not your grandmother‘s pastime anymore, injury experts warn, but rather a highly competitive activity that‘s light on the pom-poms and heavy on risky daredevil acrobatics.

 

The not-surprising result: Cheerleading injuries are on the rise.

 

"Over the past few decades, cheerleading has evolved from leading the crowd in cheers at sporting events to a competitive, year-round activity featuring complex acrobatic stunts performed by a growing number of athletes," said Dr. Cynthia LaBella, medical director of the Institute for Sports Medicine at the Ann & Robert Lurie Children‘s Hospital of Chicago. "As a result, the number and severity of injuries from cheerleading has also surged."

 

"Relatively speaking, the overall injury rate is low compared to other girls‘ sports, such as soccer and basketball," LaBella said. "But despite the lower overall injury rate, cheerleading accounts for a disproportionate number -- 60 percent to 70 percent -- of all the catastrophic injuries in girls‘ high school sports. That is an area of concern and needs attention for improving safety."

 

LaBella, who is also an associate professor of pediatrics at the Northwestern University Steinberg School of Medicine, was scheduled to discuss the issue Thursday at the annual meeting of the National Athletic Trainers‘ Association, in Las Vegas.

According to a policy statement issued by the American Academy of Pediatrics (AAP) last fall, the number of students aged 6 and up who engaged in cheerleading either at school or as members of offsite competitive squads skyrocketed from just 600,000 students in 1990 to somewhere between 3 million and 3.6 million in 2003.

 

The vast majority of participants -- 96 percent -- are girls, according to the AAP, and what these girls are now asked to do goes far beyond the stereotypical image of fun-loving dance routines. Rather, girls must routinely execute taxing feats of gymnastic prowess, with sequences that involve tumbling, leaping, jumping, tossing and human-pyramid building.

 

What‘s more, "injury rates increase with age and skill level, due to more complex stunts being performed at these levels," LaBella said.

 

The result has been a notable increase in the frequency with which cheerleaders fall, sometimes from great heights. A range of limb, head, neck and trunk injuries, as well as sprains and strains, can ensue, with some -- such as concussions -- being serious enough to require medical attention.

 

It is no longer unheard of to see cheerleading participants leave the field of play having suffered permanently disabling or even fatal catastrophic injuries.

 

"For those who have not seen cheerleading in 20 years, it really would be an eye-opener," said Lisa Kluchorosky, a sports medicine administrator at Nationwide Children‘s Hospital in Columbus, Ohio. "So many [people] still think it‘s the world of Annette Funicello. But cheerleading has gone from a more recreational, more supportive kind of role to being very competitive and very athletic, which means that the demands placed on these kids are really enormous.

 

"And the skill level and the types of stunts they are doing have gone up tremendously, as they have with most sports over the years," Kluchorosky added.

 

With this new reality in mind, the AAP now takes the position that state athletic associations should move to classify cheerleading as a sport, in order to ensure that the activity is treated in the same manner as all other traditional contact athletics.

 

"Cheerleading is still not considered a sport in many states, and it very much should be," said Kluchorosky, who is the National Athletic Trainers‘ Association liaison to the AAP.

"If it were designated as such, it would be subject to the rules of all other sports, which means participants would be afforded the same resources and health care, and held to the same regulations."

 

For example, under a sports designation, cheerleaders would have to engage in strength and conditioning programs during both competition and preseason periods. Practice time would be regulated, and training facilities certified as safe.

Participants also would have access to onsite medical staff when needed, all of whom would be prepped with detailed emergency medical plans.

 

As part of a recognized sport, cheerleading coaches, in turn, would have to be certified as to their proficiency in teaching key cheerleading skills, such as spotting techniques.

 

Beyond that, the AAP further recommended placing specific boundaries on the kinds of activities cheerleaders can be asked to do, including limiting human pyramids to a certain height and banning tumbling on hard surfaces that lack appropriate landing matting.

 

"There‘s still some of the feeling out there that [cheerleading] is not a real sport," Kluchorosky said. "But it is. And we‘re talking about real risks, so we have to try to move the needle forward and deal with it appropriately."

 

More information

For more on the AAP‘s cheerleading recommendations, visit the American Academy of Pediatrics.

 

Fruit Pizza with Chocolate-Coconut Cream

 

This recipe and photo were created by contributor Aylin Erman of Glow Kitchen. Learn more about Aylin and this recipe by checking out her accompanying post.

 

These days, pizza has transcended the ranks of tomato sauce and mozzarella -- the variations are now endless. But, still, the idea of a dessert pizza feels quite new and unique. This recipe is a vegan version of dessert pizza, using a coconut-milk based chocolate cream sauce, fresh fruit, and a whole-grain crust. Because the ingredients are so pure, you can enjoy this recipe for breakfast, as a snack, or for dessert. Enjoy!

Photo by Aylin Erman

 

Serves 3 to 4

What to Do:

1 whole-grain tortilla
1 can coconut milk, chilled and hardened in the refrigerator
1 tablespoon agave nectar (or maple syrup)
1/2 teaspoon vanilla extract
2 tablespoons cocoa powder
1 banana
6-10 strawberries
1 tablespoon dried coconut flakes

What to Do:

1. First, open the can of chilled coconut milk. Scoop the hardened part of the top of the can and into a bowl, and toss the remaining liquid. 
2. Add the agave, cocoa powder, and vanilla to the coconut milk and whisk until smooth.
3. Spread the chocolate coconut cream mixture atop the whole-wheat tortilla.
4. Slice the banana and strawberries. Place them on top of the chocolate cream.
5. Sprinkle with coconut flakes, serve, and enjoy!

Note: if you‘d like a crispier base, you can toast or bake the tortilla before adding toppings! 

Have you ever tried fruit pizza? What‘s the best topping you‘ve tried? Share with us in the comments below! 

Aromatherapy: More Than Just a Pleasant Scent?

Aromatherapy is beginning to enter the medical mainstream, with groups as diverse as the American Cancer Society and the U.S. Department of Veterans Affairs touting the use of fragrance as a therapy that can complement traditional health care. 

There‘s little evidence to suggest that aromatherapy can directly cure illness, but research has found it can help reduce a wide range of symptoms and side effects in some people.

 

"Many specific ailments can benefit from aromatherapy blends and treatments," said Monika Meulman, president of the Canadian Federation of Aromatherapists. "For example, insomnia, nausea, headaches and migraines, and aches and pains are often improved with aromatherapy -- just to name a few."

 

Aromatherapy involves the use of what are called essential oils, which are very potent distillations of the fragrant portions of plant life such as flowers, roots and bark, said Dr. Hal Blatman, medical director of the Blatman Pain Clinic in Cincinnati and a past president of the American Holistic Medical Association.

 

These oils are either applied topically to the body, through a cream or a soaking bath, for instance, or are inhaled after they‘ve been diffused into the air in a room, Meulman explained.

 

Researchers believe that the oils trigger smell receptors in the nose, prompting the transmission of chemical messages along nerve pathways to the brain‘s limbic system, Blatman said. The limbic system is a part of the brain closely associated with moods and emotion.

 

"It‘s easy to see smells have an effect on the body," Blatman said. "Smells have deep emotional triggers in people."

Aromatherapists recommend using different oils for different effects. For example:

• Lavender and rosemary oil are suggested for relieving muscle tension and anxiety.
• Peppermint and ginger oil may relieve nausea and help perk up a fatigued person.
• Eucalyptus oil is considered helpful in treating respiratory ailments -- something known by the legions of kids who‘ve had Vicks VapoRub smoothed onto their chest.

The oils also can be layered on to get a combination of effects, Blatman said.

 

"There are all kinds of specific conditions and specific remedies," he said. "There are a number of reference books for how to use the oils."

 

The potential plusses of aromatherapy, however, come with possible drawbacks, too.

 

For instance, people who decide to pursue aromatherapy on their own need to be careful because the essential oils used are very strong, Meulman and Blatman said. The oils can cause an allergic reaction when touched or inhaled and can prompt an asthma attack in some people.

 

The quality of essential oils also can change over time.

 

"Often the oils sitting on the shelf in a health food store are no longer viable -- they break down with time -- and may no longer have active compounds in them," Meulman said. "Many essential oils are only effective for several months to a year. By the time they get to an end user, they have oxidized to the point of not being useful and, in some cases, may be harmful."

People also should be aware that the oils can have an internal effect even if applied to the skin.

 

"Some essential oils can accumulate in the liver," Meulman said. "For example, eucalyptus is broken down slowly by the body and tends to accumulate in the liver. If used daily in large amounts, within a few weeks a person can experience signs of toxicity due to this buildup."

 

For these reasons and others, Meulman and her association recommend that people interested in aromatherapy consult with a professional aromatherapist.

 

"For do-it-yourself use, one can use some oils for ambiance, room spray experiences and other such occasional uses," she said. "For daily aromatherapy use and self-treatment, professional aromatherapist guidance is strongly advised."

 

More information

The National Association for Holistic Aromatherapy has more on aromatherapy.

Cellphone ‘Distracted Walking‘ Sending Pedestrians to the ER

Pedestrians are becoming more likely to be injured while using their cellphones and an estimated 1,500 were treated in U.S. emergency rooms in 2010 as a result, a new study finds.

 

It‘s impossible to know how many of the injuries could have been avoided if pedestrians weren‘t using their cellphones. The study also doesn‘t determine whether the injuries are on the rise simply because more people are using cellphones.

 

Whatever the case, study author Jack Nasar said the findings show that cellphone use isn‘t just a danger to drivers. It‘s also a hazard to those who are only strolling.

"Stop walking when you‘re going to take a cellphone call or text. Don‘t do two things at once," advised Nasar, a professor of city and regional planning at Ohio State University who studies cellphones and distraction.

 

Nasar and colleagues previously reported that pedestrians on public streets are more likely to have close calls with cars if they are using their cellphones. In the new study, the researchers sought to understand the risk on a national level by examining a federal database of emergency room visits from 2004 to 2010.

The investigators found that the estimated number of pedestrian injuries linked to cellphones -- including those that had nothing to do with cars, such as walking into something -- varied from as low as 256 to as high as 597 between 2004 and 2007. The numbers then jumped to 1,055 in 2008, 1,113 in 2009 and 1,506 in 2010.

 

Deaths are not included in the study. It also doesn‘t break out injuries by seriousness; some injuries were minor.

The study gives details about some injuries that have been reported. In one case, a 21-year-old male suffered a sprained elbow and spinal sprain when he was hit by a car while on his phone. In another, a 28-year-old man walked into a pole and lacerated his brow. And a 14-year-old boy fell several feet off a bridge into a ditch, bruising his chest.

 

People under 31 were among those most likely to be hurt while walking and using a cellphone, with those aged 21 to 25 sustaining the most injuries, followed by 16- to 20-year-olds. Men were slightly more likely (53 percent) than women to be pedestrian victims.

 

The estimated numbers of injuries to pedestrians on cellphones were roughly equal to those of drivers who were on cellphones. Even at the height in 2010, however, the estimated injuries accounted for fewer than 4 percent of all estimated injuries to pedestrians.

 

Nasar said the estimates in the study may greatly underestimate the risk of cellphone use to pedestrians.

 

John Lee, a professor with the department of industrial and systems engineering at the University of Wisconsin-Madison who studies distracted driving, said the new research has weaknesses. "It could be that cellphones are associated with a greater number of injuries simply because it is more likely that people are using a phone at the time," he said, "and it is hard to know if cellphone use actually causes these mishaps or is even associated with them."

 

Still, Lee said, "this research is consistent with other studies that show a cost of multitasking. Technology tempts us to try to do many things at once, but our ability is severely limited."

 

What should be done? Study lead author Nasar called for more awareness, but he doesn‘t support laws banning use of cellphones by pedestrians such as there are in some states for drivers.

 

The study appears in the August issue of the journal Accident Analysis and Prevention.

More information

For details about pedestrian safety, try the U.S. Centers for Disease Control and Prevention.

Will Kate Middleton Breast-Feed the Royal Baby?

John Stillwell - WPA Pool/Getty Images(LONDON) -- A British television reporter is challenging Kate Middleton to breast-feed in public. Beverly Turner wrote in an op-ed in theTelegraph newspaper, "What we really need is The Duchess of Cambridge to get her Royal orbs out to feed our future monarch. And to be applauded -- not seethed at -- for doing so."

Turner, a mother of three herself, called on women with "power and influence to get their milky bosoms out and feed smiling in paparazzi pictures."

Leigh Anne O‘Connor, La Leche League leader, agreed, telling ABC’s Good Morning America: "If we‘re seeing our role models and our iconic images positively breast-feeding, that absolutely will have a positive impact on breast-feeding."

If Kate Middleton does breast-feed, she may not be the first royal to do so. It was reported that Princess Diana also breast-fed her children. ABC News Royal Contributor Victoria Murphy said, "I think quite possibly what happened was it was the first time…as time went on, it became something that people talked about. Perhaps she was the first one that people were aware of having done it."

But breast-feeding a baby isn‘t a given for any mom, royal or not. Breast-feeding rates in the U.K. have dropped, with about 6,000 fewer women choosing to do so in 2012 as compared to the prior year.

In the U.S. the number of moms who choose to breast-feed is on the rise.

Mom of three and Babble.com blogger Heather Spohr tried breast-feeding all her kids, but was never totally successful. Still the pressure to do so was immense.

"It made me think that maybe I wasn‘t cut out for this whole motherhood thing," Spohr said. "The choices that she and Prince William make for breast-feeding are theirs and theirs alone. They don‘t have to be the poster child for breast-feeding or formula feeding for that matter."

Still, experts think if Kate can, Kate will.

"My opinion is absolutely that Kate will very much want to [breast-feed]," said Murphy. "She‘s going to be off with the baby, she‘s going to be looking after it and I think she‘ll be very keen to give her child that start."

"I see no reason why she wouldn‘t unless she can‘t, unless there is a reason. Some women can‘t, but I believe that she intends to," Murphy continued.

Copyright 2013 ABC News Radio

Baked Avocado-Egg Bowl

This recipe and photo were created by contributor Aylin Erman of Glow Kitchen. Learn more about Aylin and this recipe by checking out her accompanying post.

I never fathomed baking an avocado — the thought of it actually puts me off. But after seeing the avocado-egg image appearing on my favorite food blogs, I decided to try it out for myself (with a bit of a twist). This recipe is super easy and quite delicious. It includes two healthy fats: avocado and egg yolk. With some sheep‘s milk feta cheese and a dash of spice, it goes without saying that I was pleasantly surprised!

Recipe: Baked Avocado-Egg Bowl

Serves 2

 

What You‘ll Need:

1 avocado
2 eggs
2 ounces feta cheese
1 tablespoon chopped parsley
Dash of salt, pepper, and red pepper flakes

 

What To Do:

1. Preheat the oven to 350 degrees.
2. Slice the avocado lengthwise, twist the two sides, and pull apart. Remove the pit.
3. Make the hole in the middle of each half of the fruit a bit bigger by scraping out some of the meat with a spoon. (This is so that the hole can accommodate the whole eggs!)
4. Lay the avocado halves skin-side down in a baking dish.
5. Carefully crack one egg in each avocado half‘s core.
6. Season with salt and pepper, and drop pieces of the feta cheese on top of the egg.
7. Place the baking dish in the oven for 15 minutes, or until the egg is cooked to your liking.
8. Season with the red pepper flakes and serve with chopped parsley. 

Have you tried the famous baked-egg-in-an-avocado trick? What‘s your favorite variation? Share with us in the comments below! 

Thank Ancient Humans for That Fastball

Humans may not run faster than a cheetah or swim better than a shark, but they out-throw other species, experts say. And the reasons for that may lie far back in evolution.

People‘s ability to throw balls and other objects fast and accurately is a trait that developed nearly 2 million years ago to help our now-extinct ancestors hunt with rocks and sharpened wooden spears, new research suggests.

 

"We think that throwing was probably most important early on in terms of hunting behavior, enabling our ancestors to effectively and safely kill big game," study lead author Neil Roach, of George Washington University, said in a university news release. "Eating more calorie-rich meat and fat would have allowed our ancestors to grow larger brains and bodies and expand into new regions of the world -- all of which helped make us who we are today."

 

Superior throwing skills are unique to humans, the researchers noted, and even our chimpanzee cousins can‘t come close to matching us.

 

"Chimpanzees are incredibly strong and athletic, yet adult male chimps can only throw about 20 miles per hour -- one-third the speed of a 12-year-old little league pitcher," Roach said.

 

He and his colleagues used a 3-D camera system to record the throwing motions of collegiate baseball players. They found that the shoulder acts much like a slingshot during a throw, storing and releasing large amounts of energy.

 

"When humans throw, we first rotate our arms backwards away from the target. It is during this ‘arm-cocking‘ phase that humans stretch the tendons and ligaments crossing their shoulder and store elastic energy," Roach explained. "When this energy is released, it accelerates the arm forward, generating the fastest motion the human body produces, resulting in a very fast throw."

 

The researchers also found that certain structural features in the torso, shoulder and arm make this energy storage possible.

The findings, to be published July 27 in the journalNature, may have important implications for athletes. For example, baseball pitchers throw much more often than our ancient ancestors did.

 

"At the end of the day, despite the fact that we evolved to throw, when we overuse this ability it can end up injuring us," said Roach, a postdoctoral scientist in the university‘s Center for the Advanced Study of Hominid Paleobiology.

 

More information

The American Academy of Orthopaedic Surgeons discusses throwing-related elbow injuries in children.

 

Superman's workout: Henry Cavil reveals "Man of Steel" workout

Warner Bros. Pictures(NEW YORK) -- The workout plan that turned Henry Cavill into the “Man of Steel” was a super tough regimen, but it’s not just about exercise.  It’s also about eating a lot, according to his celebrity trainer, Mark Twight.

Twight also trained Russell Crowe, who Twight says dropped 40 pounds for his part as Superman’s father, Jor-El.

“What is the secret?” ABC News’ Abbie Boudreau asked Twight.

“The secret is a well-kept secret called commitment and self-discipline,” Twight laughed.

Twight said Cavill’s transformation started by packing on 20 pounds, sticking to a strict 5,000 calorie intake.

“What was he eating?” Boudreau asked.

“We didn’t care,” Twight responded.  “If he decided, ‘Look, I can get an extra thousand calories by eating pizza, I’ll do it.’”

Then the hard part came for the 30-year-old British actor. Cavill endured intense, two-hour workouts, five or six days a week, for a grueling 11 months.

“What we are trying to do is use physical means to basically prepare a person or change them in a psycho physical way so they can actually play a role in this context,” said Twight.  “So you need a guy to look like Superman?  It will be better if he feels super in order to transmit that message."

“I would have to say that Henry turned into a man on this show.  And not only in terms of physically -- he made enormous changes -- but in the way that he carried himself in relating and adapting to other people,” Twight added.

 

Copyright 2013 ABC News Radio