4 Diet and Weight Loss Tips for Men

Here are four diet and weight loss tips designed especially for men to help you trim down, tone up, and increase your overall health.

  1. Count your calories. Because many diet websites focus on women, their recommended diet plans might not apply to men. Be sure to work out a healthy eating plan with your doctor to ensure that you get the right amount of calories for your body type.
  2. Think about your younger years. If you played football or frequently lifted weights in your teens and twenties, think back on your healthy habits from these days when planning a weight loss plan. You can even pull out an old photo of yourself at your fittest for some inspiration.
  3. Keep a log. Use your phone or a discreet notebook to record your meals and workouts and to ensure that you stay on track.
  4. Know the risks. Men generally store fat in the upper body (which often shows up as a “beer belly”). This area is easier to lose weight in, but it can also cause heart disease if you hold on to it. Be sure to lose the weight and practice slow, steady weight loss techniques in order to keep it off.

3 Weight Loss Tips for Men [Spark People]
Weight Loss for Men [Weight Loss Resources]

How to Extend the Life of Fresh Fruit

If you’re frustrated with always purchasing fruit only to have it turn brown and rotten in a few days, there are a few ways that you can extend the lifespan of nature’s candy. Here are just a few tried-and-true tips for preventing fruit from going bad.

  • Fruits continue to ripen when left at room temperature, and when they become overripe, that’s when we consider them rotten. To prolong the life of delicate berries, citruses, and grapes, store them in the refrigerator instead of out on the counter.
  • When fruit is moist it tends to mold or rot, so be sure to keep your fruit dry before eating it. It may seem like a good idea to wash fruit immediately after bringing it home, but it’s a better idea to leave the washing until you’re ready to eat it omeprazole 20 mg cap.
  • Fruits like apples and stone fruits (such as nectarines and peaches) produce a great deal of ethylene gas that causes other fruits and veggies to ripen more quickly, so be sure to store these away from other produce.
  • Bananas ripen at a faster pace than other fruits, so purchase them in smaller batches. Keep these out of the refrigerator as well, as the cold is too much for their delicate peel.

The Kitchn's Guide to Storing Fruits and Vegetables [The Kitchn]
Keep Fruits & Vegetables Fresher Longer [American Heart Association]
Spoiled Rotten – How To Store Fruits And Vegetables [Vegetarian Times]

How to Store Fresh Herbs

Adding fresh herbs to a dish is one of the best ways to add a bit of gourmet flair and delicious flavor, but storing those herbs is a bit trickier Visit This Link. If it seems like your colorful herbs wilt and brown within a day or two after bringing them home, use these smart tips to keep them fresh longer.

  • First things first: make sure to wash your herbs gently right after picking or purchasing them. Use a salad spinner or simply swirl them around by hand in a shallow bowl of cool, fresh water to remove dirt and debris, then allow them to dry thoroughly on an absorbent towel.
  • For resilient, hardy herbs like rosemary, thyme, and sage, store them in the refrigerator. Simply lay them lengthwise across a paper towel, roll them up and place them inside of a plastic baggie. Put the whole thing in the refrigerator and it should last for weeks to come.
  • For tender herbs like parsley, cilantro, and dill, you want to keep them well hydrated. Begin by picking off any wilted leaves, then trim off the bottoms of their stems. Place the herbs in a mason jar with about an inch of water in the bottom, then place the lid on tightly and store it in the refrigerator.
  • Store basil in a jar of water just like you would flowers in vase. Keep this out of the refrigerator in a well-lit spot.

The Best Way to Store Fresh Herbs [Serious Eats]
4 Easy Ways to Preserve Herbs [Rodale’s Organic Life]
Keeping the fresh in herbs [Sunset]

How to Eat More Fruit and Veggies Every Day

If we’re being honest, most people would say that they would much rather have a bowl of ice cream than a bowl of vegetables. If you still struggle with eating your recommended daily amount of fresh fruit and veggies, these simple tips will help make it a bit easier.

  1. Make a smoothie. To jump-start your fruit and veggie intake first thing in the morning, blend them into a smoothie to start your day. Add any fruit that you have around the house, and even toss in some spinach or cucumber for a boost of veggies that you likely won’t even notice.
  2. Keep frozen veggies on hand. If you’re unsure of how to prepare vegetables with your meal, keep a few bags of frozen vegetables in the freezer. That way, you can simply pop them into the microwave come mealtime.
  3. Think more veggies than protein. If you don’t like to weigh and measure everything that you eat, keep in mind that your vegetables should always be the largest portion on your plate.
  4. Have fruit for dessert. If you have an insatiable sweet tooth, switch out your usual chocolate for a plate of fresh fruit. It packs the same sweet punch, and by making this healthy switch, you won’t have to skip dessert entirely when you’re on a diet.

6 Easy Ways to Eat More Fruits and Vegetables [Live Science]
22 Easy Ways to Eat Fruits and Veggies Every Single Day [Organic Life]
Eat More Fruits and Vegetables [American Heart Association]

Health Benefits of Low-Sodium Diets

If you want to take control of your health and your weight, one of the most important things to consider is your sodium intake. Sodium can cause you to pack on pounds and put you at risk for cardiovascular disease or hypertension, as well as a number of other health risks. These simple facts will show you how dangerous sodium can be and advise you on how to cut back on your sodium intake.

Many people should keep their sodium intake at 1,500 mg per day or less.
If you’re over 51 years old, no matter your current quality of health, you should consume no more than 1,500 mg of sodium per day. You should also stick to this number if you have high blood pressure, diabetes, hypertension, chronic kidney disease, or if you’re African American.

The large majority of your sodium intake comes from processed foods.
While many people assume that sodium comes from adding salt to your food, this is incorrect. Processed foods include incredibly large amounts of sodium, even if you might not be able to taste it.

Follow the DASH diet plan.
DASH, which stands for Dietary Approaches to Stop Hypertensions, aims to cut sodium in your diet to help you prevent hypertension and high blood pressure. By following these helpful guidelines, your low-sodium diet will become much easier.

Low Salt, Low Sodium, and the DASH Diet [The DASH Diet Eating Plan]
Low-Sodium Diet [WebMD]

Reduce Your Sodium Intake With These Helpful Tips

Though many people count calories to try to lose weight, monitoring your sodium intake is another important consideration. Consuming too much sodium can also put you at risk for cardiovascular disease and hypertension, so limiting your intake will keep you healthy in more ways than one. If you want to begin a low-sodium diet and take control of your health, these tips can help.

  • You don’t need to cut out sodium completely, just limit your intake. A good number to go by is 2,000 mg per day.
  • Foods can still be high in sodium even if they don’t taste salty. Learn to read the labels on your food to make sure you know how much sodium it contains.
  • If you find it challenging to monitor your sodium intake, start a food journal. List the foods you consume at each meal or snack, and record the sodium content in each one.
  • Many seemingly healthy foods contain too much sodium. Try to purchase whole, raw produce instead of canned vegetables, as the canned versions are often packed in a liquid containing sodium. Also use fresh poultry or meats instead of canned or processed versions.
  • Choose herbs, spices, and salt-free seasoning blends to add flavor without adding sodium.
  • Read the labels of your canned or frozen foods. Many brands offer low-sodium or reduced-sodium versions of foods you already eat.

Reduce Salt and Sodium in Your Diet [NIH]
Low Sodium Diet Guidelines [Cleveland Clinic]

Think Beyond Citrus With These Surprising Sources of Vitamin C

You probably remember your parents telling you to drink orange juice as a child because it provided you with Vitamin C, but do you really understand the benefits of this miracle vitamin? Vitamin C boosts your immune system to prevent you from getting sick, and it provides beneficial antioxidants that keep you looking and feeling your best. Here are a few lesser-known sources of Vitamin C.

  1. Red bell peppers. One small red bell pepper actually provides even more Vitamin C than a cup of orange juice, and it contains only four grams of the carbohydrates that many citrus fruits are high in. In fact, a juicy bell pepper actually provides 203% of your recommended daily value of Vitamin C.
  2. Strawberries. If you want to extend your Vitamin C search to fruits outside of the citrus family, strawberries are a great option. One cup contains 97.6 milligrams of Vitamin C, which is about 130% of your daily value. Even more conveniently, the same amount of frozen strawberries offers 105.6 milligrams of beneficial C vitamins.

10 Surprising Sources of Vitamin C [Doctor Oz]
Surprising Sources of Vitamin C [d Life]

Get Into a Fitness Routine With These Motivational Tips

You’re certainly not the first person to admit that sticking to a fitness routine is hard, but that doesn’t mean it can’t be done. All it takes is time, patience, and a reliable fitness plan that works with your lifestyle. Here are some great tips that will help you to get in shape and feel better about your body.

1. Stop beating yourself up. Many people enter into a workout regime with a negative mindset because they feel bad about their bodies, but this isn’t a healthy way to begin. You need to think about the good things rather than focusing on the negatives.

2. Something is better than nothing. Don’t feel like your workout was a failure if you couldn’t complete it. We all have off days, and just getting onto the treadmill is a small victory in itself.

3. Make it a habit. Begin by telling yourself that you’ll work out every day for 30 days. While at first you may just be counting down until those 30 days are over, you’ll eventually become used to working out and it will become a part of your daily routine.

4. Make exercise possible. Sure, you could work out at 5 a.m. before work, but are you actually going to? Schedule your workouts at times that are accessible and easy to manage with the rest of your schedule.

How To Motivate Yourself Into an Exercise Routine [Lifehacker]
15 Tips to Restart the Exercise Habit [Lifehack]
7 Habits of Highly Effective Exercisers [Fitness]

Determine How Much Physical Activity You Need With This Helpful Guide

Sure, we all know we should exercise, but how much exercise does a person actually need? It depends on your weight, age, how much you eat, and a number of other factors. This informative guide from the Centers for Disease Control and Prevention can help you determine how much exercise you should get each day, and then it recommends activities that are virtually painless and even a little fun.

Once you get enough physical activity, it starts to burn off more calories than your body needs, resulting in weight loss. Though lowering the number of calories you consume is the best way to lose weight, exercising is the only way to maintain your goal weight, and it prevents things like heart disease and diabetes.

The best part about exercise is that it takes a lot to initially lose weight, but it becomes much easier to maintain your goal weight once you get there. For most people, a simple 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week is enough to ensure that you don’t gain weight from the foods you eat. Things like light yard work or brisk walking are considered moderate intensity, while swimming laps or jogging are great ways to get more vigorous intensity physical activity.

When you consult this helpful guide to see how many calories your favorite physical activities burn, managing your health becomes easier and more effective.

Physical Activity for a Healthy Weight [Centers for Disease Control and Prevention]

Tips for Healthy Snacking

Your little ones love sugary cookies, while you just can’t resist a savory snack every now and then. If you’re looking for healthier snacks for the whole family that still tasty and satisfying, these tips from the NIH can help you find them.

  • Create healthier versions of your favorite snacks. Instead of your usual cheese and crackers, substitute low-fat cheese and whole-grain crackers. Instead of buttery, salty movie theater popcorn, make some fat-free or low-fat popcorn.
  • Make healthier dessert choices. Instead of your usual homemade milkshake, blend a banana, ice and low-fat chocolate milk for a chocolate smoothie that’s still delicious.
  • Choose smarter condiments. Sauces and other toppings can add fat and empty calories to an otherwise healthy snack. Instead of cheese, choose salsa, and instead of regular ranch dressing opt for a fat-free variety.

For more healthy snacking tips, visit the NIH website.

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