Mens Health and Fitness Tips
A Healthy Diet For Health & Fitness
Your Natural Weight Loss Diet & Lifestyle Recommendations
- To maximise your nutritional intake consume a variety of fresh, organic fruit & vegetables. Ideally you should consume 2-3 pieces of fruit and 3-4 serves of vegetables daily.
- Choose whole-grains that are high in fibre. Whole-grain foods contain all parts of the grain. Example: oats, corn, rice, wheat, barley, rye, triticale and millet. Limit processed wheat based foods. Example: boxed breakfast cereals, bakery products, white bread and pasta.
- Fibre is abundant in fruit, vegetables and whole-grains. Your body will respond extremely well to your new high fibre diet. Also, a high fibre diet has a strong association with a reduced risk of serious health issues such as colon cancer, diabetes and cardiovascular disease.
- Increase good fats in your diet. Cold water fish, organic eggs, avocadoes, extra virgin olive oil, macadamia nut oil and raw nuts and seeds are foods that are rich in essential fatty acids which play a critical role in health.
- Research shows that omega-3, omega-6 and omega-9 fatty acids assist in inflammatory conditions and provide nutritional support for a range of conditions including cardiovascular disease, high LDL & VLDL cholesterol, rheumatoid arthritis and benign prostate enlargement.
It is possible to support a natural diet with a good quality fish
oil supplement high in EPA and DHA to boost healthy omega-3 levels.
- Limit the intake of saturated fats that are found in red meat, chicken, deli meats and high fat dairy foods. Avoid fast food and snack foods that contain trans fats or hydrogenated fats as these manufactured fats are linked to a greater risk of cardiovascular disease, diabetes, even Alzheimer's disease.
- Protein foods such as fresh fish, lean red meat, organic chicken, free range eggs or secondary protein such as whole grains and legumes should be eaten 1-2 times daily.
- Fish does not contain saturated fat and should be eaten 2-3 times a week if you are not a vegetarian. Choose fish from local waters or canned fish from wild sources.
- Increase foods rich in Zinc. This important mineral reduces the conversion of testosterone to the more potent form, dihydrotestosterone.
- Healthy snacks include: fruit, nuts, seeds, fresh juices, protein shakes and natural yoghurt. Pumpkin seeds are particular good as they are a rich source of zinc and essential fatty acids.
- Avoid refined carbohydrates such as biscuits, cakes, chocolates, sweets, sugary breakfast cereals and soft drinks as these foods fast track weight gain, especially around the abdomen.
- Avoid high consumption of tea, coffee, energy drinks and soft drinks. These leach minerals from the body. Minerals such as calcium and magnesium are particularly important for your nervous system and help build strong bones.
- Resist sprinkling salt over your food and avoid packaged foods high in sodium. Only use small amounts of sea salt or Celtic salt in cooking.
Avoid or reduce alcohol intake. Alcohol not only causes weight gain, but regular consumption can affect your liver health and hormone balance.
- If you have issues affecting the prostate gland, beer in particular should be avoided. Beer increases a hormone called prolactin, which is associated with poor prostate health. The association of alcohol with changes to the prostate gland is most significant with beer, and less so with wine, sake and distilled spirits.
- Quit smoking. Cigarettes cause major damage to the cardiovascular system, including the arteries supplying the penis. Cigarette smoking is strongly linked to impotency and erectile dysfunction. Smoking marijuana also results in infertility and erectile dysfunction.
- Stay well hydrated by drinking 1.5 – 2 litres of filtered water daily.
- Participate in light to moderate exercise 3-5 times a week.
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