Professional Documents
Culture Documents
PART THREE
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40 1 11 111 The Crucial Decade
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between bean consumption and weight, mostly soup, soft cheeses, pickles, and sauerkraut.
4 Triple Your Intake of due to beans’ high fiber content,” says Grotto. Consume one or two probiotics every day, says
Fruits and Vegetables Men in their forties should eat ½ to ¾ cup of
beans every day.
Sass, who recommends using kefir as a milk
substitute with cereal and in smoothies. It takes
“Guys in their forties need as much antioxidant about 14 days of continuous consumption for
protection as they can get,” says Dr. Katz. “Five Upgrade: To get the high-quality protein and the effects to kick in, so eating just one a week
servings is the minimum recommendation for a fiber you need, trade your beef for beans at least won’t do the trick.
healthy diet. I aim for 12 to 15 servings myself.” twice a week. For instance, Dr. Katz’s go-to
Upgrade: To follow Dr. Katz’s regimen, include
fruits and vegetables with every meal and eat
lunch sandwich replaces deli meats with bean
dip. He also recommends combining beans with 7 Throw Salt Over
them first. Not only will you consume more
grains (e.g., black-bean chili with brown rice),
or grains with nuts (quinoa salad with cashews,
Your Shoulder
Men have upped their sodium intake 48 percent
vegetables and fewer calories from other foods, raisins, and radicchio) for complete protein with
but the fiber content will lower the glycemic load since 1970. Over the same period, scientific
all the essential amino acids.
of your meal, helping you sidestep those swings studies have shown that eating less sodium
in blood sugar that lead to hunger. Another of can lower blood pressure and reduce the risk
Dr. Katz’s tricks: Snack exclusively on fruits,
vegetables, and nuts. Diversity is also beneficial,
6 Use Germ Warfare of heart disease, says Steven E. Nissen, MD,
chairman of the Cleveland Clinic’s department
says Sass. She advises trying at least one on Your Gut of cardiovascular medicine.
new fruit or vegetable each week, making sure Probiotics, or “friendly” bacteria, are similar to
that salads and fruit salads have at least four the natural bacteria found in the gut, and they Upgrade: Choose the lower-sodium varieties
different colors. For example: romaine lettuce, typically come from two groups: Lactobacillus or of cereals, crackers, pasta sauces, and canned
yellow peppers, tomatoes, and carrots, or Bifidobacterium. Having enough of these good vegetables, and any other foods with low-salt
pineapple, blood oranges, kiwi, and grapes. bugs in your GI tract aids digestion and can options, says Sass. Balance salty meals by
speed weight loss. Two probiotics, Lactobacillus adding high-potassium foods such as fresh
paracasei and Lactobacillus rhamnosus, actually fruits and vegetables, and if you have to add salt
5 Boost Your change how much fat is available for the body while cooking, do it at the end so the salt doesn’t
Testosterone to absorb by influencing stomach acids during
digestion, according to a recent study. Gastro
lose its intensity. Better yet, sprinkle chili flakes
or turmeric instead of salt. These spices not only
Adequate protein intake is essential for 40-year- docs think of the intestines as a road (with a lot kick up the flavor, but also reduce inflammation
olds because it keeps testosterone levels up of switchbacks), and this road starts to get pot and boost heart health.
and feeds muscle growth. “But keep in mind holes as men hit their forties. Eating probiotics
that American men are not protein deficient; we keeps your network running smoothly and boosts
all eat enough meat,” says Dr. Katz. “What we the immune system. In a recent Swedish study,
need more of is quality protein and fiber.” Your employees given Lactobacillus reuteri became
Test Your Nutrition IQ
protein sources should vary between organic sick less often and missed fewer days of work. TAKE THE BEST LIFE FIT-AT-40 QUIZ AT
eggs, beef, poultry, fish, and vegetarian sources Upgrade: Foods containing live bacteria
such as beans and lentils. “Bean eaters live
BESTLIFEONLINE.COM/FOODQUIZ
include yogurt, kefir, acidophilus milk, miso
longer, and studies show an inverse relationship
fighting antioxidants, guys go six to seven you to overeat late at dinner with low-calorie, the pineapple and hormone, and kefir
bone-mass-boosting hours between lunch night, setting you up high-fiber vegetables vitamin C in the features tryptophan,
vitamin K, cholesterol- and dinner and often for dangerous weight will decrease your orange) and bone an amino acid well-
lowering selenium, succumb to cravings. gain and uncontrolled overall food intake by strengthening (thanks known for its relaxing
free-radical-fighting EAT: 8 almonds and a hunger. 12 percent. This mix to the potassium in effect on the nervous
vitamin C, and blood- handful of red grapes EAT: Power Slaw provides macular- the kiwi). The ginger system. Plus, the
pressure-lowering WHY: With 6 grams of (combine 1/3 cup degeneration-fighting adds a cancer-fighting potassium in the
potassium. The black protein and 3 grams shredded carrots, 1/3 beta-carotene, cancer- piquant top note, and banana and calcium
bean dip is loaded of fiber, almonds cup red cabbage, and preventing lutein, and the cabernet sauvignon in the kefir may help
1/3 cup kale; dress with eyesight-boosting
with mood-boosting provide a steady flow provides quaffable lower blood pressure.
fiber and heart-healthy of energy. The grapes 1 tsp. olive oil and 2 vitamin A. The shrimp antioxidants. 178 calories, 7g protein,
fats. Ending your meal add a zesty antiaging to 3 Tbsp. vinegar), provide 17 grams 491 calories, 31g protein, 36g carbohydrates, 3g
with an apple provides antioxidant burst. Shrimp Stir-Fry (stir-fry of lean protein, plus 58g carbohydrates, fiber, 1g fat (1g saturated,
inflammation-fighting 206 calories, 7g protein, 3 oz. shrimp and 1 cup heart-healthy omega- 9g fiber, 18g fat 0g monounsaturated,
quercetin and 15g carbohydrates, bok choy in 1 tsp. olive 3s, while the bok choy (3g saturated, 0g polyunsaturated)
refreshes your mouth. 4g fiber, 15g fat oil; dust with turmeric is rich in bone-building 10g monounsaturated,
560 calories, 15g protein, (1g saturated, and chili flakes; serve calcium, as well as 5g polyunsaturated)
with ¼ cup brown folic acid, iron, and Our panel: Dietitian
69g carbohydrates, 10g monounsaturated,
rice and a handful immune-boosting Cynthia Sass, creator
15g fiber, 28g fat 4g polyunsaturated)
(5g saturated, of cashews), and ¾ vitamins A and C. The SNACK 3 of Flat Belly Diet!;
cup fruit salad (kiwi, brown rice adds fiber, Satisfy the munchies David Katz, MD,
19g monounsaturated,
4g polyunsaturated) DINNER pineapple, orange, and which helps stave off and glide toward director of the Yale
Dinner should be plums, with a twist of late-night cravings. sleep. Prevention Research
light in calories and lime juice and pinch of Finally, the fruit salad EAT: 1 medium banana Center; and Louis
SNACK 2 heavy in nutrients. freshly grated ginger). is more than a sweet and 6 ounces of kefir Aronne, MD, author of
Lunch typically Eating too much at A glass of cabernet dessert. It’s anti- WHY: Bananas contain The Skinny on Losing
wears off in three to dinner can ignite your sauvignon is optional. inflammatory (thanks melatonin, a natural Weight Without Being
five hours, yet most appetite and cause WHY: Starting your to the bromelain in sleep-regulating Hungry
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