Men’s Nutrition – It’s Important

It’s time to think about men’s nutrition– It’s important. You can read as many generalized diet articles, but still be missing some important nutrients that help men need for a healthy diet and strong body. While women may have more specialized nutritional needs, that doesn’t mean that men don’t have specific needs based on biology as well. Even though many nutritional issues are common in both sexes, like obesity, diabetes, and cardiac disease, men have many special circumstances because of larger body mass and muscle ratios.

Calorie Intake

Men’s bodies need to be fed more calories than females. Without exercise, men need to intake at least 14 calories per pound of lean body mass. That number needs to be even higher if they are exercising. That means the average 180-pound man who has around 17% body fat needs 14 calories to feed the 150 pounds of lean muscle. That’s 2,100 calories on a day they aren’t working out. The average woman only needs 1,400 calories on a day they are resting. The difference in size is one thing, but women and men have a few other subtle differences.

There are the obvious differences, like childbirth and lactation, but then there are even smaller differences that play their part in the different dietary needs of men. First, is the normal level of circulating red blood cells. Men have a higher average number of red blood cells, which can affect the nutrients they should intake. Another factor is that men have lower tolerance to hypoglycemia, which is caused by low levels of plasma glucose than women.  

Eating the Right Protein

While both men and women need to eat lean protein for a healthy diet, active men need to consume more lean protein to be physically fit. This is especially true for men who want to build up their muscle mass. If that’s the case for you, you will want to consume larger portions than your recommended daily requirements. You can do this by dividing your current weight by 2.2. That is the most amount of protein you should consume each day weighed in grams.

The best time to eat protein is at dinner time. Skip the carb heavy dinner and consume most of your protein, instead. This will help you rebuild and heal muscle as you sleep.

Age and Men’s Nutrition

Your metabolism will slow as you grow older. Age also limits the amount of physical activity, for most men. While it is still important to have higher protein and vitamin and mineral intake, the overall calorie requirements need to be adjusted with age and activity levels.

That means even though older men should eat less, they still need to have nutrient-rich meals. It’s good to practice cutting carbs early because they often have less immune system boosting nutrients. Instead stick to vegetables, fruits, whole grains, and lean protein. This will help fight oxidative damage to your eyes, bones, muscles, and protect against disease.

Exercise is always important to slow the body’s natural replacement of muscle tissue with fat. The more active you are throughout your younger years, into your 40’s and beyond, the less likely you are to see a decline in your muscle mass. People who exercise throughout their lives also see less of a metabolic decline.

Getting Calcium is Important

While osteoporosis is often called a “woman’s disease,” one in four men over fifty has an injury related to osteoporosis in their lives. That makes it a similarity in male and female health that is often overlooked. Make sure you are eating foods that offer the most calcium possible. Men’s nutrition is more important than you thought! Take care of your body with these tips.

Broken Juicer, Broken Routine

The other day I woke up to a broken juicer, and a broken routine. I use my juicer every morning when I wake up. It’s a great way for me to get moving and treat myself to a healthy and refreshing beverage. While I would love to buy a brand new top of the line juicer, I had to get a cheap replacement to get my routine back in line. At least until I can afford to upgrade from my old Breville Nutrition Center, which I love!

One thing that my Breville didn’t do well is citrus. I like to include citrus in most of my drinks. I decided to look for a good simple citrus juicer. When I do buy a new centrifugal or masticating juicer, I can get more yield out of my citrus fruits and blend them together. These are a few I looked at. If you want to learn more about citrus juicers, click here.   

Proctor Silex Alex’s Lemonade Stand Citrus Juicer

While it may not look like much, it is an electric juicer that will get a lot out of lemons, limes and oranges. It has quite a few parts, but they can all be thrown in the dishwasher when you are done. I am not someone who likes to do too many dishes first thing in the morning. It has two different sized reamers to help you juice fruits of different sizes. That is a really nice touch in comparison to other cheap citrus juicers in its price range. I really like how little work you need to do to get your juice on. It also has an adjustable basket that allows you to choose how much pulp ends up in your beverage.

New Star Foodservice Commercial Citrus Juicer

I was thinking about manual juicers. However, when I saw the price tag I was stunned. Granted, it is a really well-designed unit with great materials. It does offer higher yields than the electric model above, but you have to do the work yourself. I was also surprised that some people actually broke the cone in the unit within the first few uses. It has a longer handle, which makes it easier to pump out a quart of juice in no time. If I wasn’t so scared of it breaking on me, I would totally buy it.

I went with the Proctor Silex model and really love it. While it has more parts, it is a cheaper model. That was one of my main factors in finding a quick replacement to get my morning routine back on track. It’s easy to use and incredibly sturdy for its low price. In fact, the price was so good I decided to go ahead and keep peeking around on to see what else I could get.

I had my eyes set on a manual wheatgrass juicer. I like to include leafy and stringy greens in my juices, but don’t trust my “all-purpose” machines to get the most out of them. I was expecting to find a juicer that would fit my budget of just under $100. The citrus juicer was only $15, so I decided to find another under $80 to come out just under budget.

The Original Healthy Juicer

My mom actually has this juicer and she uses it every day. I also like that you can put other fruits and veggies through it, not just grasses and greens! My mom puts nearly everything into it and refuses to get a secondary juicer. It has a suction cup base, but also includes a table clamp. It is also very easy to clean. While people keep telling me to try out the Tribest Z-Star, I don’t think it is quite time for that. I like the size of the Original over the size of the Tribest. Even though I still won’t be trying to juice large pieces of produce, I think the parts will be easier to keep track of and clean. Many people say to look out for the juice container. It tends to slide away from the spout. I actually place a butter dish next to it to make sure it stays. Check out this page to learn more about these juicers and more.

Thanks to these two juicers, my broken routine is complete again. With these two juicers, I can still get basically whatever juices I want. The big surprise is that they do a lot better than my previous $200 model!  

Healthy Biking

Healthy biking is a fun and exciting way to get exercise in the great outdoors. Mountain biking has become more and more popular in the past few decades. More people are getting out into nature and enjoying thrilling rides on mountain trails. There are so many great benefits mountain biking has to offer your overall health and well-being. It’s also a lot more fun than biking on the side of the road! Here are some reasons why.

You will improve the health of your heart. While any cardio exercise can improve cardiovascular health, few are quite like mountain biking. A British Medical Association study looked at 10,000 people. It proved that mountain biking every week for at least 20 miles reduced the participant’s risk for heart disease by a massive 50%. This is because mountain biking requires you to use the largest muscle groups and you need a lot of oxygen. Your heart has to work steadily, which increases its fitness by up to 7%, depending on the exercise you compare it to.

You don’t have to worry about stressing your joints. Being a low-impact sport, mountain biking doesn’t cause as much stress on your joints as running. While you are sitting, your body doesn’t need to hold the entire load. If you have joint pain, there is no better exercise for you than biking.

Your mood will improve while stress washes away. Mountain biking is demanding, but this demand stimulates your body to produce more endorphins. These endorphins make you feel good and give you more energy to keep going. While you bike, your brain also releases higher levels of serotonin. This neurotransmitter reduces the effects of anxiety and depression. You also have to focus on the task at hand, which will keep you from thinking too much about the things in life that are stressing you out. As you get better, you will also feel more confident.

It can make you smarter. A study from Illinois University linked the improvement in cardiorespiratory function to up to a 15% improvement completing mental tests. When you bike, you are building up your hippocampus, which is the part of your brain dedicated to memory.

This boost also helps your heart pump more oxygen to your brain, giving you a total brain boost.

You will reduce your risk of disease. People who frequently participate in moderate exercise have stronger immune systems. Studies show that people who bike for a half hour, five days each week, take half as many sick days than people who don’t exercise.

You can make some new friends. There are so many cycling clubs, which will bring you to fun new tracks, with great new people. You can also register for races and other cycling events. Having positive social interactions improves mood and gives you a chance to meet people you can go biking with.

Get the best sleep of your life. I know I can feel pretty tired immediately after I ride, but the sleep I get throughout the night is deeper and more healing than it was before. Riding actually decreases your body’s production of cortisol. Cortisol can be blamed for keeping people awake at night. It is also healthy for you to expose your body to sunlight during the day. This helps people keep natural sleep cycles and also increases your vitamin D intake. Keep your rides early in the day, otherwise, it can have the opposite effect. Get a juicing machine for smoothies to give you a little extra energy boost if you decide to bike in the morning.

Mountain biking gives you whole body a workout. While you may feel the soreness predominately in your calves, mountain biking also works the other muscles in your body. You may be propelling yourself forward with your legs, but the rest of your body is working together to keep your balance. This tightens your core. While you are navigating and taking turns, you are strengthening your arms and shoulders.

You will get to enjoy nature. You can take a bike off the beaten path and see areas of nature most people don’t get to go. You will also be doing it in a thrilling method! Get your bike out of the city and take in the serene surroundings. Biking in city areas can even increase stress, fear and anxiety. I know I’m always worried about cars and other people. Biking in nature will relax you and get your ready to face the day.

I hope this article helps you see how healthy biking is, and motivates you to strap on your helmet and hit the trails! Happy biking!