Skin Care Tips for Men

Posted on Leave a commentPosted in Men's Health Month 2016

I know what you’re thinking. Beauty tips for MEN? That can’t be right! But it’s true. Men have every reason to care about their skin as women do. Proper nutrition is vital for better looking skin and also reduces your risk of several chronic diseases. Lucky for you, you’re killing two birds with one stone! So for you men who are interested in healthy skin but are too proud to admit it, you can eat a proper diet using a quest for a reduction in chronic disease as your excuse!

Clearly Amazing

Before I tell you what to eat for that healthy glow, I’m going to tell you what NOT to eat. First of all, skip the salt shaker. The typical Western diet already includes too much salt, which leads to water retention and is noticeable underneath the eyes. Secondly, an accumulation of too much iodine over time may lead to long term breakouts. If you’re used to eating shellfish, a rich source of iodine, a couple of times a week, try cutting down to a couple of times a month. Thirdly, any food that results in a rapid spike in blood sugar such as high glycemic foods (i.e. – what bread and pasta) as well as added sugar weaken the skin and can lead to breakouts and wrinkles. Lastly, alcoholic beverages are dehydrating and can drain the skin of moisture, leading to wrinkles.

Now that you know what you should not eat, I’m going to tell you what you CAN eat for that healthy glow. First of all, hydration is key. Replace that alcoholic beverage with a big glass of water. Find water too boring? Try carbonated water and flavor with a lemon or a lime. Antioxidants including vitamins A, C and E decrease the risk of free radicals which cause skin damage and are the next step to incorporate into your diet. Good sources of vitamin A include, but are not limited to butternut squash, carrots, spinach, kale, pumpkin and Swiss chard. Good sources of Vitamin C include oranges, grapefruit, berries and kiwi. Vitamin E is found in nuts, seeds, oils and olives. Omega 3’s found in fish, walnuts, flaxseed and eggs are great for your skin too.

Eat your Blues

Now that you know what to eat to look beautiful on the outside, it’s time to learn about what else you can to do support that beauty. Prone to oily skin? Witch hazel makes a perfect face wash since it dries up excess oils. Dry skin your woe? Aloe vera is a great moisturizer. If you’re looking for a more even skin tone, look for over the counter products that have lemon juice as an ingredient. The lemon juice has been found to reduce blemishes. Have you ever thought about making your own homemade shaving cream? Mix shea butter, olive oil and coconut oil together. You can even use the shea butter after shaving as a moisturizer!

As you can see, there are several ways that proper nutrition can play a role in healthy skin, not only in the form of food, but as a topical use as well.

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Prostate Cancer Awareness

Posted on Leave a commentPosted in Men's Health Month 2016


Now as a big fan of facial hair on men, “Movember” or “No Shave November” is one of my favorite times of the year. However, there is a cause behind a lot of those beards and mustaches. Prostate Cancer is the second most common diagnosed cancer in men…. 2nd! That’s 1 in 7 of you. Now personally, I’d like to keep all of you around, so pay attention!

Signs that something might be wrong:

  • Urgent/frequent urination (nighttime especially)
  • Difficulty starting or stopping urination, weak or interrupted flow
  • Pain or burning
  • Difficulty having an erection
  • Painful ejaculation
  • Blood in urine or semen
  • Frequent pain in lower back and hips

The good news? Prostate cancer is highly detectable and finding it early can save your life! The most common tests are the digital rectal exam (I know, not pleasant, but do you think pap smears are??) and the PSA blood test (this looks for proteins in the blood produced in the prostate). If your doctor deems it necessary a biopsy can also be taken.

As with any other cancer, both in prevention and treatment, one very important factor is what you put into your body – the food you eat every day! A proper balanced diet of whole grains, lean proteins, fruits, veggies, unsaturated fats and very little processed sugar is key. Regular exercise is also important for overall health as well.  Find something you love to do and you’ll stick with it more. As always we advise you to consult your physician before starting any new eating or exercise plans.

This time though, we also advise you to GET TESTED!

older man and woman in jeans walking on a dirt path

Here are some recipes from Eating Well Magazine to get you started on the right nutrition track this summer.

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Man Becomes Dad, Man Becomes Healthy!

Posted on Leave a commentPosted in Men's Health Month 2016

Beef Fit


I’ll be the first to say I’m not an outdoors-y person. I’m a huge fan of the classic afternoon watching Netflix. Lately, I’ve been getting outside more, especially since I started working at this job. I’m inspired by my surroundings (I work in a nutritional scoring company – healthy is all I talk about) to lead a better life. So my new favorite exercise is to go play catch in the park. This took me all the way back to being ten years old with my dad and my brothers and sister, throwing a baseball until it was too dark to see – my dad was always an awesome team player and coach, as many dads around this country are.

I could speak to how dads can stay healthy by playing this simple game of catch with their kids a couple times a week, or how they can be healthy dads by getting their three square meals and eight glasses of water daily. But there is a lot of literature that speaks to how simply the act of becoming or being a dad can make you a healthier man. Let me explain.

Author Linda Waite says, “Having … children creates structure in men’s lives, ” Waite says. “The simple fact that they have a family to come home to compels them to behave more responsibly.” You might find yourself rethinking that cigarette, fast food meal or even alcoholic beverage, which causes you to lead a cleaner life. All of a sudden, you’re eating healthier, watching your weight, and exercising not for yourself, but for your kids.

Taking babies to the doctor can certainly remind you that you might be overdue for a checkup. Seeing your child smile might brighten up your own – countless studies have shown that being a father reduces your risk of multiple health and mental health conditions, including depression. In short – having kids in general makes you more conscious of your own health and lifestyle, which is pretty awesome!

To all the dads out there: as happy and as excited to be alive as we’ve made you over the years, you’ve all played a part in our own joys and successes. Thank you to all the dads out there and Happy Father’s Day!

Check out this delicious mahi-mahi recipe: fresh and nutritious for dad’s day!


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Grilled Orange Herb Chicken – Happy Memorial Day!

Posted on Leave a commentPosted in Cooking with Catherine Katz

For this month’s installment of Cooking with Catherine Katz, I was going camping with my family over Memorial Day weekend, so I wanted to make something that could be easily done on the grill or made up ahead of time and reheated. Camp cooking is never as easy as it is at home with all those handy dandy cooking apparati…. So Catherine and I talked and settled on the Grilled Orange Herb Chicken.

So off I drove Saturday morning from the city to the woods of NH. It was really warm in New England on Saturday, so it was a day spent by the pool with very little cooking…. My nephew had his first swimming experience and he thought that was pretty cool. Sunday turned out to be A LOT cooler… by like 35 degrees…yay New England! So that was the day to make the chicken on the grill. I set out to the store with my parents, picked up the ingredients we didn’t already have then brought it back to the campsite to put things together.

Now my parents have an RV, so we weren’t really “roughing it” per say…. But it’s still not my modern kitchen at home. As you can see from the picture it’s a pretty small area and the kitchen sink doubles as a cutting surface. Haha! But that’s why this recipe is great!


I picked out minneolas as my oranges. I proceeded to cut them up, juiced them, then added all the other ingredients to a plastic zip bag and shook! Simple as that! I then let it sit in the fridge for a good 3-4 hours.

You likely already know the benefits of lean poultry (NuVal 57, a great source of protein, low in saturated fats) and citrus fruits (NuVal 100, full of vitamin C, vitamin A and low in calories), but do you know the benefits of some of the herbs? Herbs de Provence is typically a blend of savory, thyme, basil, marjoram, lavender and parsley. I bought the mixture at the store, but you can easily make your own if you use it a lot. The oils from the lavender are known to have antiseptic and anti-inflammatory properties, basil contains polyphenols and anthocyanins that help reduce cancer causing free radicals, and marjoram is thought to aid in the healing of many ailments from digestive disorders to a runny nose. Herbs have been used for centuries as medicine. Now I’m not saying that making your chicken with this herb mixture once is going to cure you of whatever ails you, but it certainly doesn’t hurt…. AND it tastes great!!

After marinating the chicken for a good 4 hours, we decided to put them on the grill and get cooking. My mom made potato packets as a side, which is a family staple with the Palmer’s when camping because they are very easy to make. Lay out a sheet of tin foil, cut up your favorite potatoes into cubes, add onions and peppers, a little olive oil, and some fresh herbs and you’re good to go! No mess and no clean up!


The chicken came out fantastic! Moist and delicious… mmmm. It also had the great aroma from the herbs and the flavor from the minneola’s. I also found out that I really like the Herbs de Provence mixture as well. So the chicken was a hit and my mom even got inspired to try it some other ways too. Maybe different oranges, or a mixture of citrus fruits, fresh pineapple, making it spicier with dried peppers, etc. The recipe is delicious just on its own or as a base for further inspiration! So get cooking!




Now for some news! Tara will be joining the column next month so that we can feature some recipes that I can’t eat due to my dietary restrictions. She’s really excited to get cooking and share her experience with our readers!

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How can you lower your risk of cardiovascular disease and lung cancer?

Posted on Leave a commentPosted in Men's Health Month 2016

Cardiovascular disease is the leading cause of death among both men and women.  Twenty five percent of all deaths are because of the disease and more men are dying than women.  There are several warning signs associated with a heart attack.  The most obvious one is chest pain.  The rest include shortness of breath, lightheadedness, nausea as well as pain in the jaw, arms, neck and back.

There are several risk factors that can cause heart disease.  A lack of physical activity, poor diet, excessive drinking, smoking, high blood pressure, high cholesterol, overweight and obesity as well as diabetes can all lead to the disease.  Luckily, there are plenty of ways to prevent the disease.  A diet rich in whole grains, fruits, vegetables, legumes, low fat or fat free dairy and eating fish high in omega 3’s are all beneficial.  Try to reduce or eliminate the consumption of red meat, sugary food and drinks and partially hydrogenated oils.  Incorporate 2.5 hours of moderate or 1.25 hours of vigorous physical activity a week.  Even walking around the block 30 minutes a day will do the trick.  To find out if you have a normal body weight or not, plug your height and weight in this handy BMI calculator:   No math involved!  Lastly, managing stress with yoga or meditation as well as quitting smoking will decrease your risk of developing cardiovascular disease.

Fitness food pairing

Quitting smoking will not only reduce your risk of developing cardiovascular disease, it will reduce your risk of developing lung cancer too.  Lung cancer is the leading cause of death by cancer in both men and women, again with more men dying from the disease than women.  To reduce your risk of lung cancer, the #1 thing to do is quit smoking.  There are several dietary approaches to reduce your risk as well. Curcumin, the compound that makes turmeric yellow, has been shown to combat many types of cancer, including lung cancer.  The I3C component of cruciferous vegetables, including but not limited to broccoli, cauliflower and Brussels sprouts will detoxify carcinogens.  Vitamins A, C and E are high in antioxidants which help to fight cancer and give the immune system a boost.

B Kid Recipes

You can’t go wrong with a diet rich in fruits and vegetables.  By eating a minimum of 5 servings a day you just might kill two birds with one stone by fighting cardiovascular disease and lung cancer at the same time!  Eating a balanced diet to reduce your risk of developing both diseases doesn’t have to be boring or bland.  Try making your own white bean (NuVal 100) hummus wraps with avocado (NuVal 88) and an assortment of vegetables from scratch.  Nutritious AND delicious!

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