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The products and information you crave At Henry's, we offer natural supplements, vitamins and health information resources for men at every stage of life. Learn more about: Foods that may help build muscle Ways to fine-tune your heart Herbs and supplements for men Expert grilling tips Foods that may help build muscle Although we wish it were true, French fries and beer aren’t exactly packed with nutrients that will turn you into Mr. Universe. But luckily, there are some foods that can help you build and keep your muscles. And that’s not all. These foods offer benefits beyond just helping you bulk up. Eggs One large egg contains 6.3 grams of protein and is a good source of riboflavin. Eggs also contain iron, phosphorus, zinc, folic acid, and vitamins B6, B12, D and E. All that for only 78 calories. Beef Beef is a source of iron and zinc, two important muscle-building nutrients. Look for cuts labeled “rounds” or “loins,” which tend to be especially lean. Almonds Almonds are a cholesterol-free food, low in saturated fat and high in monounsaturated fat (the good kind). They are an excellent source of the antioxidant vitamin E, which may help prevent free radical damage after workouts. Almonds also contain protein, magnesium, riboflavin and phosphorus. A recent study in the American Heart Association journal, Circulation, showed that eating a handful or two of almonds everyday can help maintain normal cholesterol levels and that almonds favorably affected the ratio of HDL (good) to LDL (bad cholesterol). Olive Oil Because of its high monounsaturated fat (good fat) content, olive oil appears to help prevent muscle breakdown. And research has shown that the monounsaturated fat in olive oil supports heart health. While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce your risk of heart disease. Olive oil also contains polyphenols, flavonoids, antioxidants, vitamin E, and beta-carotene. Salmon Salmon provides protein and is a source of omega-3 fatty acids, which support vision, heart health and brain function. Some experts believe that omega-3 can slow muscle protein breakdown after a workout and improve recovery. Salmon is also an excellent source of potassium, selenium and niacin, and a good source of magnesium. Yogurt Yogurt provides a terrific balance of carbohydrates and protein, with 13 grams of protein and 17 grams of carbs in every cup. And yogurt contains beneficial bacteria that help improve intestinal function, promote digestive health and support your body’s natural defenses. It could almost be considered a cup of pure nutrients, providing calcium, riboflavin, magnesium, and potassium in every serving. Coffee Some research has shown that endurance performance is enhanced by caffeine in many athletes. A recent study published in Medicine and Science in Sports and Exercise reported that men who drank 2 cups of coffee before an exercise text sprinted 9 percent longer than when they didn’t drink coffee. Water Water is part of every cell in your body and makes up 55 to 60 percent of your total body weight. Water is especially important for athletes because it lubricates and cushions around joints and, through perspiration, regulates body heat. To be fully hydrated, a healthy adult needs about 3 liters (12 glasses) of fluid daily, which includes water from food and other beverages. back to top Ways to fine-tune your heart Cardiovascular disease includes all conditions that affect the heart and the blood vessels. To prevent cardiovascular disease, think of your heart as the engine of your body’s car. And, you’d never abuse your car like you abuse your body, right? Remember, both your car and your body require proper fuel, maintenance and care, as well as the occasional wash and wax (waxing optional.) And like your car, the more maintenance you put into your body, the better it tends to “run.” With a little care and the occasional tune-up, you can help keep your body, and your car, running strong. Unclog Your Pipes Atherosclerosis (hardening of the arteries) of the vessels that supply the heart with blood is the most common cause of heart attacks. Atherosclerosis and high cholesterol usually occur together, though cholesterol levels can change quickly and atherosclerosis generally takes decades to develop. Low HDL cholesterol (known as the “good” cholesterol) and high LDL cholesterol (known as the “bad” cholesterol) are more specifically linked to cardiovascular disease than is total cholesterol. Ask your doc for a cholesterol test. To control your cholesterol, get a cholesterol screening, eat foods low in saturated fat and cholesterol, maintain a healthy weight, exercise regularly and follow all your healthcare professional’s recommendations. Watch your caloric intake by eating a wide variety of foods low in saturated fat and cholesterol. Be sure to: • Eat five to nine servings of fruits and vegetables every day. • Eat six or more servings of cereals, breads, pasta and other whole-grain products. • Eat fish, poultry without skin and leaner cuts of meat instead of fatty ones. • Eat nonfat or 1% milk dairy products rather than whole-milk dairy products. • Enjoy 30-60 minutes of vigorous activities on most (or all) days of the week. • Maintain a healthy weight. Get Rid of Your Beer Belly Abdominal fat, or a “beer belly,” versus fat that accumulates on the hips, is associated with increased risk of cardiovascular disease and heart attack. Overweight individuals are more likely to have additional risk factors related to heart disease, specifically hypertension, high blood sugar levels, high cholesterol, high triglycerides, and diabetes. A high intake of carotenoids from dietary sources has been shown to be correlated to reduced heart disease in several population-based studies. A diet high in fruits and vegetables, fiber, and possibly fish appears protective against heart disease, while a high intake of saturated fat (found in meat and dairy ) and trans fatty acids (in margarine and processed foods containing hydrogenated vegetable oils) may contribute to heart disease. In a preliminary study, the total number of deaths from cardiovascular disease was significantly lower among men with high fruit consumption than among those with low fruit consumption. A large study of male healthcare professionals found that those men eating mostly a “prudent” diet (high in fruits, vegetables, legumes, whole grains, fish, and poultry) had a 30% lower risk of heart attacks compared with men who ate the fewest foods in the “prudent” category. By contrast, men who ate the highest percentage of their foods from the “typical American diet” category (high in red meat, processed meat, refined grains, sweets, and desserts) had a 64% increased risk of heart attack, compared with men who ate the fewest foods in that category. Get a Grip on High Blood Pressure Hypertension (high blood pressure) is a major risk factor for cardiovascular disease, and the risk increases as blood pressure rises. Smoking increases the risk of heart disease caused by hypertension, so if you smoke, talk to your healthcare professional about ways to quit. Diets low in sodium may reduce the risk of hypertension or high blood pressure. To reduce sodium levels, eat lots of fresh fruits and vegetables and avoid frozen or canned foods high in sodium (check labels), salted or preserved meats, and salted snack foods. Look for our Henry's Markets brand products for healthy alternatives! According to the American Heart Association, healthy American adults should consume no more than 2400 mg per day (about one teaspoon of salt), while the average is closer to 4g or almost twice the recommended levels. Sources: Copyright © 2003 Healthnotes, Inc. All rights reserved. American Heart Association back to top Top supplements for sports and fitness* Looking to improve your performance in the gym? Here are some supplements that may help. Antioxidants Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process. Learn more. Branched-chain amino acids The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine. BCAAs are considered essential amino acids because human beings cannot survive unless these amino acids are present in the diet. Learn more. Calcium Calcium is the most abundant, essential mineral in the human body. Of the two to three pounds of calcium contained in the average body, 99% is located in the bones and teeth. Calcium is needed to form bones and teeth and is also required for blood clotting, transmission of signals in nerve cells, and muscle contraction. The importance of calcium for preventing osteoporosis is probably its most well-known role. Learn more. Soy Soy, a staple food in many Asian countries, contains valuable constituents, including protein, isoflavones, saponins, and phytosterols. Soy protein provides essential amino acids. When eaten with rice, soy provides protein comparable with that found in animal products. Soy is low in fat and cholesterol-free. Learn more. Vitamin C Vitamin C is a water-soluble vitamin that has a number of biological functions. Learn more. Whey Protein Whey protein is a mixture of some of the proteins naturally found in milk. The major proteins found in whey protein include beta-lactoglobulin and alpha-lactalbumin. Whey protein has one of the highest protein digestibility-corrected amino acid scores (PDCAAS; a measure of protein bioavailability) and is more rapidly digested than other proteins, such as casein (another milk protein). Learn more. Zinc Zinc is an essential mineral that is a component of more than 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions. Learn more. See more supplements. back to top Herbs for romance* Today, many experts agree that overall whole body health helps to enhance romance and healthy sexuality. But throughout history, people have used a variety of foods and herbs as aphrodisiacs, although there is often little research to back up many of the claims that these foods or supplements enhance romance. For a little fun and variety, you’ll can try some of these foods and supplements and see for yourself if any help ignite your passions. Helpful Herbs* Visit our Natural Living or Holistic Health aisles for the following herbs and supplements that may help enhance activity in the bedroom. Ginko Biloba — Is believed to enhance blood flow. In a pilot study at the University of California at San Francisco, ginkgo reversed sexual problems in 84% of men and women taking antidepressants. Arginine — A heart-healthy amino acid that enhances blood flow. Some studies have found that men with low sperm counts experienced an increase in the number of sperm when they supplemented with arginine. Yohimbe — Has been used as an aphrodisiac and some studies have shown that yohimbe may help treat erectile dysfunction and possibly heighten libido. Be sure to talk with your healthcare practitioner before taking yohimbe. It is not appropriate for those with high blood pressure. Sensual Supplements* Natural Balance Cobran — A blend of exotic herbs from around the world, including ginseng, horny goat weed, yohimbe and saw palmetto. Cobra may promote virility, increase blood flow, energize performance and stamina and enhance pleasure. Solaray Viramax — A male performance formula of catuaba, yohimbe, muira puama and maca that helps support a man’s healthy lifestyle. Essential Oils — Research suggests that there is a close link between sexuality and scent. To enhance a romantic mood, try blending a few drops of rose essential oil withwarm water in a ceramic diffuser, and let it fill the air. Or mix a few drops of oil into massage lotion and massage the skin with long, gentle strokes. Other essential oils thought to have aphrodisiac qualities are jasmine, neroli, patchouli, sandalwood and ylang-ylang. When working with essential oils, remember that a few drops go a long way. Always mix oils with lotion or a diluting oil, like almond, before applying directly to the skin. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Source: Copyright © 2003 Healthnotes, Inc. All rights reserved. back to top Expert grilling tips Want to become the grill-master of your dreams? Follow these expert grilling tips and you can be! Grilling fish A lot of people become frustrated when trying to grill fish because it breaks apart and can turn into a royal mess. Here are some helpful tips. First, clean your grill grates completely prior to grilling. When you leave debris on your grilltop, it sticks to the fish and works against your goal of keeping the fish intact. After you clean them, brush your grill grates with a touch of Olive oil. Then turn up the heat. When grilling fish, you can never cook it too hot, only too long. Grill about 10 minutes for every inch of thickness. The best thing to do is just to leave the fish alone until half the cooking time is complete. Don’t mess with it. Don’t worry about pretty grill marks. You want to turn fish only once to avoid it breaking apart. If you are cooking fish that’s one-inch thick, after you lay it on the grill, let it cook for about 6-10 minutes, then turn it. The more crusted the bottom gets the less likely the fish is to break apart. When fish is cooked through the meat will flake easily with a fork and appear opaque all the way through. If any part of the meat is translucent and glossy it’s not done. There’s one more thing to remember - you must have a spatula that can manage the fish. It should either be larger than the fish you are cooking or at least the same size. Cut the fish to the size of your spatula, if you have to. Grilling safety Safety is important, too—it helps alleviate the chances of unfortunate mishaps that could ruin your good time! Here are some safety tips to follow around the grill: • Place your grill in an open area and on a flat, level surface where it will stand securely—away from fences, shrubbery or other combustibles. • Never use marinades from raw meat on cooked foods. • When grilling use long handled utensils (forks, tongs and spatulas) to help avoid the danger of burning your hands or arms. • Always marinate foods (except vegetables) in the refrigerator—never at room temperature, unless the marinating time is 30 minutes or less. • Avoid contamination—use separate dishes for raw and cooked foods. • Avoid grease fires by trimming excess fat from meat. • Keep water or a fire extinguisher nearby just in case. Safety is important, too—it helps alleviate the chances of unfortunate mishaps that could ruin your good time! • Place your grill in an open area and on a flat, level surface where it will stand securely—away from fences, shrubbery or other combustibles. • Never use marinades from raw meat on cooked foods. • When grilling use long handled utensils (forks, tongs and spatulas) to help avoid the danger of burning your hands or arms. • Always marinate foods (except vegetables) in the refrigerator—never at room temperature, unless the marinating time is 30 minutes or less. • Avoid contamination—use separate dishes for raw and cooked foods. • Avoid grease fires by trimming excess fat from meat. • Keep water or a fire extinguisher nearby just in case. Click here to see delicious BBQ recipes. back to top |
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