By Mark Saunders “A healthy prostate cannot exist in an unhealthy body.” — Dr. Jesse Stoff, M.D. “Prevention is bunk!” That’s what a prominent urologist shouted at the presenter during a prostate cancer symposium I attended recently. The audience chuckled politely, but I wanted to stand up and shout back, “No, it’s not.” But I was a guest at this symposium, and I’m not a doctor, so it wasn’t a level playing field. As an 11-year prostate cancer survivor who has co-written two books on the topic, however, I do have a few words to say about prostate cancer prevention. Basically, the same 8 things that keep your entire body healthy also keep your prostate healthy. Here they are: Diet & Nutrition Exercise Stress Management Rest & Sleep Proper Structural Alignment Reduced Environmental Toxins Healthy Hormone Balance Having a Reason to Live Diet & Nutrition Approximately 80 percent of your health begins with what’s on the end of your fork. If you are eating a low-inflammatory diet that is full of fresh vegetables (especially cruciferous vegetables), lean protein, and healthy fats (olive oil, almond oil, and coconut oil) — and low on sweeteners, desserts, grains, dairy, bread, pasta, crackers, legumes, and most nuts — then you’re off to a good start. If not, it’s time to make some changes. Exercise Hippocrates, the father of modern medicine, said, “Walking is the best medicine.” He was right. James Brown sang, “Get up offa that thing, and dance ‘till you feel better.” He was right too. Whether it’s at a desk, in a car, on a bus, in front of the TV … we all sit way too much. (I’m sitting right now as I write this blog.) Human beings were meant to move. Our ancestors were hunter/gathers, which cannot be done from a seated position. If you have a job that requires you to sit for long periods at a time, set an alarm and get up and move every hour for at least five minutes. Even better, take a walk for 30 minutes during your lunch break. Better yet, get 30 minutes of strenuous exercise every day — the kind that makes you breathe hard. Stress Management If you want to pack on the fat, have your doctor inject you with insulin or hydrocortisone (cortisol). Cortisol is a steroid hormone that your body naturally releases during periods of stress. If you’re under stress, you body is releasing a lot of cortisol, which signals your body to store fat. The easiest way to reduce any kind of stress is deep breathing. Try it. For the next two minutes, I invite you to breathe deeply. At the end of two minutes, ask yourself if you still feel stressed. Rest & Sleep Study after medical study show that people who get less than 6 hours of sleep a night think their brains are functioning normally, but they consistently score lower on cognitive test than they do when they get 8 hours of sleep. The scores on these tests are even worse for people have consecutive nights of less than 6 hours of sleep. Coincidence? I think not. In order to have a healthy body, mind, and prostate, you need a full night’s sleep — that’s more than 6 hours. In other words, turn the TV off, put the novel down, say “good night” to your Facebook friends, and go to bed. I will cover Points 5-8 in Part II of this blog. Mark B. Saunders is a writer, editor, publisher, public speaker, and 11-year cancer survivor. As an active surveillance prostate cancer patient, Mark did not receive traditional treatment like surgery or some form of radiation. Instead, he dramatically overhauled his lifestyle and his cancer went away and hasn’t come back since. As a prostate cancer survivor, Mark has dedicated his life to sharing what he has learned about health and wellness. A journey that he calls, Inside out, round-about, and back again. Mark is the co-author of Prostate Cancer: A New Approach to Treatment and Healing and Do You Have Prostate Cancer: A Compact Guide to Diagnosis and Health September is National Prostate Health Month. Do what you can to stay healthy.
Here are some quick and easy meal ideas from the experts on nutrition, Gloria Averbuch and Nancy Clark, authors of Food Guide for Women's Soccer. Women’s World Cup Nutrition Tip And then there were two…the final on Sunday is USA v. Japan. Until then, it’s (light) training, sleeping, and…eating! A majority of soccer players and fans are busy people—whether with school, work, other obligations, or a combination of these. Food Guide for Women’s Soccer offers the following tips: Quick and Easy Meal Ideas pasta with clam sauce, tomato sauce, and/or frozen vegetables, and/or lowfat cheese canned beans, rinsed and then spooned over rice, pasta, or salads frozen dinners, supplemented with whole-grain bread and fresh fruit Pierogies, tortellini, and burritos from the frozen food section baked potato topped with cottage cheese or ricotta whole-grain cereal (hot or cold) with fruit and low-fat milk quick-cooking brown rice—made double for the next day‘s rice and bean salad stir-fry, using precut vegetables from the market, salad bar, or freezer. Purchase garlic sauce at any take-out Chinese restaurant (and rice too if you need it) and add to your own cooked vegetables, rice, leftover meats. Scrambled eggs (Combine beaten eggs and seasonings with grated raw zucchini, cheese, tomato slices, or leftover cooked vegetables.) thick-crust pizza, fresh or frozen, then reheated in the toaster oven homemade pizza (pizza dough from the supermarket with jarred spaghetti sauce, steamed vegetables, and grated cheese) bean soups, homemade, canned, or from the deli souped-up soup (canned soup with added steamed vegetables, leftover meat, fish or grated cheese) Stay tuned for more from the Women’s World Cup
By Gloria Averbuch and Nancy Clark, authors of Food Guide for Women's Soccer Women’s World Cup Nutrition Tip Tuesday! Although nutritionists recommend eating a wholesome diet based on grains, fruits, and vegetables, some soccer athletes eat a diet with too many sweets and treats. According to Food Guide for Women’s Soccer, if you have a junk-food diet, you may be able to correct this imbalance by eating more wholesome foods before you get too hungry. Athletes who get too hungry (or who avoid carbohydrates) tend to choose sugary, fatty foods (such as apple pie, instead of apples). A simple solution to the junk-food diet is to prevent hunger by eating heartier portions of wholesome foods at meals. And once you replace sweets with more wholesome choices (including whole grain carbs), your craving for sweets will diminish. The key to balancing fats and sugars appropriately in your diet is to abide the following guidelines: 10% of your calories can appropriately come from refined sugar, if desired. (about 200-300 calories from sugar per day for most soccer players) 25% of your calories can appropriately come from (preferably healthful) fat. (about 450-750 calories from fat per day, or roughly 50-85 grams of fat per day) Stay tuned for more from The Women’s World Cup
US Women Beat China By Whitey Kapsalis, author of To Chase a Dream (Meyer & Meyer Sport 2014) What has endeared the people of this country to the US Women's National Team over the past couple decades was on full display against China on Friday night. US women beat China: a game played by the US with passion, purpose, high-energy and as a complete unit made this game a no-contest from the very beginning. An early squandered scoring chance by Amy Rodriguez kept this from being a complete route. If she puts away that breakaway shot, I believe goals would have come all game. In the end, it took a great service and a world class finish from Carli Lloyd to secure the 1-0 win, but the US set the tone from the opening whistle. Ball movement and possession, mixed with some individual flair, coupled with constant defensive pressure made this the most enjoyable game of the tournament thus far to watch. The line-up change, due to accumulation of yellow cards by Rapinoe and Holiday, was embraced and the entire team stepped up to the challenge. Once again, the back 5 were stellar and are as composed and cohesive as any defensive unit in the world; a formula that bodes well for this team’s chances going forward....offense wins games, defense wins championships. If the US continues to play with this mix of ingredients, they will be World Cup Champions on July 5th, and the country will be reminded, once again, why we love them so much. US vs. China By Shane Stay, author of Why American Soccer Isn’t There Yet (Meyer & Meyer Sport 2014) “In three short weeks it has become the hottest story of the summer,” said Robin Roberts from a sold out Rose Bowl stadium, in 1999. Four fighter jets soared over the crowd as the national anthem summed up and the crowd went crazy. Scurry, Chastain, Kate Sobrero, Overbeck and Joy Fawcett, Kristine Lilly, Michelle Akers, Julie Foudy, Hamm, Tiffeny Milbrett and Cindy Parlow. Some team. Yesterday’s rematch of the US vs. China where the US women beat China saw the US take the game right to China, not letting them out of their half if only for a moment. The Chinese were befuddled, utter disarray at times. But other moments allowed them the luxury to connect elegant passes together, showing what they’re made of. Indeed, they’re a good team, but on this day the athleticism of the US players took over the game. At times, from a dead start, a US player – I think Press, among others – would take a four-stride lead on her opponent. The loose balls won in the midfield were due to constant US pressure and great anticipation, particularly from Lloyd, the eventual goal-scorer, showing off her all-around game. Absolutely, Lloyd is the leader on the field, setting the tone, winning tackles, setting up the offense, but of particular note is Heath, #17. It’s as though Robben and Denilson had a baby sister, raising her from the crib with dribbling skills to unleash onto the Women’s World Cup someday. Keep going to Heath. An announcer noted to the effect of “Heath should give the ball up quicker so that Morgan can display her magic.” Morgan wasn’t displaying much magic. Heath was. If anything, Morgan, Lloyd and all the rest need to get the ball to Heath so she can do her thing which will bring good results for Morgan, Lloyd and the rest. Aside from Lloyd taking care of offense and defense, Heath is flat out the best player on the field. If she’s out of the next match…oh boy. Just keep her in, coach. Better things will happen. Tuesday, a date with Germany, who defeated France in the other Quarterfinal, is set for the Semi-Finals. It should be good. Women’s World Cup Nutrition Tip By Gloria Averbuch and Nancy Clark, authors of Food Guide for Women’s Soccer (Meyer & Meyer Sport 2015) And then there were four….Germany v. USA and England v. Japan (defending champion) remain in the tournament. They will play each other on Tuesday. In the meantime, here is some useful advice on vegetables from Food Guide for Women’s Soccer. Even over-cooked vegetables are better than no vegetables. If your only option is over-cooked veggies from the cafeteria, eat them. While cooking does destroy some of the vegetable‘s nutrients, it does not destroy all of them. Any vegetable is better than no vegetable! While farm-fresh is always best, keep frozen vegetables stocked in your freezer, ready and waiting. They are quick and easy to prepare, won‘t spoil quickly, and have more nutrients than "fresh" vegetables that have been in the store and your refrigerator for a few days. Because cooking (more than freezing) reduces a vegetable‘s nutritional content. Stay tuned for more from the Women’s World Cup
Thursday's Nutrition Tip Carbohydrates are not just pasta and rice. You should know that according to Food Guide for Women’s Soccer, fruits and vegetables are also excellent sources of carbohydrates. But some players have trouble figuring out how to consume the recommended daily 2 cups (500 g) of fruits and 21⁄2 cups (600 g) of vegetables. The trick is to eat large portions. Most soccer players can easily enjoy a banana (counts as one cup fruit) and 8 ounces (one cup) of orange juice in the morning. That’s already the minimal 2 cups of fruit for the day! A big bowl of salad filled with colorful spinach, tomato, carrot, and pepper can account for the minimal recommended 21⁄2 cups of vegetables. We hope Thursday's nutrition tip helps you. Stay tuned to more from the Women’s World Cup. USA v. China Friday!
Here is today's nutrition tip from Gloria Averbuch and Nancy Clark, authors of Food Guide for Women's Soccer. And now there are 8.....teams left in the Women's World Cup, that is. The quarterfinals are set, and in terms of taking care of themselves off the field, the teams must go the 'extra mile' for the optimum preparation. As it states in Food Guide for Women's Soccer, just as each teammate depends on the others to be fit, focused and ready to play, so too with being well-nourished. When you eat right, you do so for yourself and for the team effort, since what, when and how you fuel has a direct impact on your performance. Parents, coaches, team captains and/or managers: take a poll before games. Ask players what and when they ate before arriving. If it isn’t up to speed (often that means not enough), pass the pre-game snacks. Eventually, players will learn to eat well on their own. Stay tuned for more from the Women’s World Cup
Women's World Cup Nutrition Tip By Gloria Averbuch and Nancy Clark, authors of Food Guide for Women's Soccer As the remaining teams in the tournament contest the round of 16, the players spend their off days training, resting and refueling. Many soccer players and their parents misunderstand the role of protein in a sports diet. According to Food Guide for Women's Soccer, many wrongly believe protein should be the foundation of their sports diets. While you do need adequate protein, it should be a accompaniment to the carb-based meals that fuel your muscles. Smaller amounts of protein—about 10% to 15% of your calories—can adequately build and repair muscles, make red blood cells, enzymes and hormones, and allow hair and fingernails to grow. This translates into a small-to-medium portion (20 to 30 grams of protein) at each meal. Stay tuned for more from the Women's World Cup http://www.pointsgroupllc.com/author/gaverbuch/ http://www.nancyclarkrd.com/
Shane Stay and Whitey Kapsalis, two soccer experts weigh in on US, Sweden game. Also included is a helpful nutrition tip from Gloria Averbuch and Nancy Clark. Here is what they have to say: US Women Build in Confidence Against Sweden Shane Stay, author of Why American Soccer Isn't There Yet (Meyer & Meyer Sport 2014) Even though it turned out to be a tie, the US women looked much better in this second game against Sweden. That is, in the second half of this second game. Despite strong defense from the US in the first forty-five, the front side of the attack was lacking a connection, as opportunities in the box were missed, with a through pass massively over-paced as the first half came to a close, missing out on a prime opportunity to create danger in Sweden’s box. As the team regrouped at half, the pace to the next forty-five was much better. As the Winnipeg-based crowd picked up the spirits’ of the players, there was good patience in possession, the spacing was exploited in Sweden’s defensive third, along with good footwork from Lloyd, Krieger, and very good composure from Christen Press. Lloyd came very close to scoring near the Swede’s goal-line which turned into a clash of heads, leaving both players on the ground momentarily. There was a close call for a penalty kick as the ball ambiguously glazed off a Swedish defender’s hand, but the real attacking threat came from a delicate shot past Solo which a US defender deflected off her head into the crossbar, averting a near certain score from Sweden. In the end, a 0-0 score will do for now as the US moves on with a point, on top of Group D with four points. Wambach and Morgan came on late, with little impact. Overall, the US outplayed Sweden and things should pick up on the scoreboard carrying this confidence into the next match against Nigeria, which should be a walk in the park. http://www.shanestay.com/blog Unusual lackluster performance by US ends in scoreless draw with Sweden By Whitey Kapsalis, author of To Chase a Dream (Meyer & Meyer Sport 2014) Perhaps it was the fact that they were playing their old coach, or perhaps it was just one of those days, but the US Women’s Soccer Team gave an atypical lackluster performance last night in drawing even with Sweden. The US was unable to sustain any momentum in the attacking third and did not create any real scoring threats. Passes in the final third were not connecting and play in the midfield was a bit methodical, contributing to the lack of firepower we have grown accustomed to seeing. Defensively we were strong and had another huge save off the goal line to prevent what could have been a big loss. Let’s hope the game next Tuesday produces a more inspired effort, the kind of effort that has always made this team so special and fun to watch. http://www.tochaseadream.com/ Women's World Cup Nutrition Tip By Gloria Averbuch and Nancy Clark, authors of Food Guide for Women's Soccer (Meyer & Meyer Sport 2015) As the tournament progresses, history shows that the most successful and experienced teams know how to build: they have to get better as they go along. Refueling is an important part of the equation. According to Food Guide for Women's Soccer, the best post-exercise snacks include a foundation of carbs to replace the depleted glycogen (muscle energy) stores, and a small amount of protein (10 to 20 grams) to repair the muscle damage. The target is about three times more carbs than protein. Good choices include a fruit smoothie made with Greek yogurt, or an energy bar plus chocolate milk. http://www.pointsgroupllc.com/ http://www.nancyclarkrd.com/