Way to a man’s health through his stomach | PostIndependent.com

Way to a man’s health through his stomach

There is one major step men can take to get healthy and stay healthy: eat better.A healthy diet can help prevent and treat many of the major men’s health concerns, including high blood pressure, high cholesterol, obesity, diabetes and heart disease. A diet that is low in fat and rich in fruit and vegetables has been proven to decrease the rate of many types of cancer as well as facilitate recovery. The relationship between diet and in the prevention and treatment of prostate cancer is under investigation.Eating right and maintaining a healthy weight also increases energy levels and libido, enhances the immune system and alleviates stress.The Seattle Cancer Care Alliance has the following diet recommendations:n Maintain a healthy weight.n Be physically active.n Choose a diet rich in a variety of plant-based foods.n Limit fat intake to 20 to 30 percent of your total calorie intake.n Include foods containing omega-3 fatty acids several times weekly, especially fish.n Eat seven to nine servings of fruits and vegetables daily for cancer prevention and heart health.n Eat fiber-rich foods. Aim to consume 25 to 35 grams of fiber daily.n Try to include one to two servings of soy foods most days (examples of one serving are: 12 cup tofu or silken tofu, 8 ounces low-fat soy milk, 2 ounces soy cheese or one to two scoops soy protein powder).n Consume recommended levels of calcium and Vitamin D to prevent osteoporosis.Mahi-Mahi With Salsa 13 cup orange juice 1 tablespoon lemon juice 2 tablespoons achiote paste (see note) 1 clove garlic, mashed to a paste 2 teaspoons chili powder 12 teaspoon kosher salt plus additional for seasoning the fish Cayenne pepper 14 cup extra-virgin olive oil 2 pounds skinless mahi-mahi fillets, 1-inch thick (may substitute sea bass or albacore tuna fillets) 1 papaya (about a pound), peeled, seeded and diced (may substitute diced pineapple) 14 cup finely diced red onion 1 tablespoon minced cilantro 1 teaspoon seeded and finely minced serrano chili pepper 14 teaspoon grated lime zest 2 tablespoons lime juice In a large nonreactive bowl, add the orange and lemon juices, achiote paste, garlic, chili powder, the 12 teaspoon salt and a pinch of cayenne, or to taste, and mix well. Whisk in the olive oil. Place the fillets in a shallow bowl or on a plate and pour the marinade over the fish. Cover with plastic wrap and refrigerate for 20 minutes. In a small bowl, combine the papaya, onion, cilantro, serrano chili pepper, lime zest and juice and a pinch of salt. Stir and set aside. If using a gas grill, preheat on medium-high, depending on your grill, then reduce heat to medium. If using a charcoal grill, start the charcoal or wood briquettes. When the briquettes are ready, distribute them evenly under the cooking area for direct heat. Grill the fish, 3 to 4 minutes per side. Transfer to individual plates, and spoon the salsa over it. Serve immediately. Makes 6 servings.NOTE: Achiote (ah-chee-OH-tay) paste, made from the seeds of the annato tree, is available in some larger grocery stores and in Latin American markets. – “The Cakebread Cellars Napa Valley Cookbook”

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