 For the last day of National Nutrition Month enjoy another informative and interesting post from one of the bright students at UNF. Need an RDN? Contact me or your local RDN Nutritionist Nancy Cohen RDN LDN www.feedingthebodyfeedingthesoul.com Men’s Nutrition: 7 Foods to Help with Men’s Health. Kea M Schwarz University of North Florida Nutrition Student We can all agree that eating healthy combined with regular exercise is important for overall health. We can also agree that men and women are different. Men and women also have different nutrition requirements. Knowing what exactly is good to eat and why can be tricky. This list is in no way conclusive but, here are some healthy foods specifically tied to men’s health. Brazil Nuts These nuts are magical for manhood. They are packed with selenium, which is a trace mineral that is important for hormone regulation. Only a small amount is needed for healthy sperm count, but even a small deficiency can have a huge impact on reproductive health. Studies suggest that men with lower testosterone and infertile men had much lower levels of selenium than the fertile group. Spinach Rich in magnesium, spinach may decrease inflammation in blood vessels which increases blood flow. Blood flow is very important when it comes to being a man. The increase in blood flow moves blood to the lower extremities. Watermelon Watermelon is a great source of L-citrulline, an amino acid. Once in the body L-citrulline is converted to L-arginine which promotes nitric oxide production. This is suggested to increase blood flow. Cherries Cherries are natures candy and make a great snack. One cup contains less than 100 calories and is loaded with vitamins and fiber. They are rich in anthocyanins which are plant chemicals that may help clean plaque in your arteries. This helps maintain healthy blood flow to all regions of the body. Walnuts Walnuts are a great dietary source of omega-3 fatty acids which may have anti-inflammatory effects in the body. Omega-3 fatty acid is also shown to increase blood flow to the heart. One thing that is important to remember is that high temperatures as well as prolonged exposure to air may impact the oils within walnuts. Therefore, it is important to keep them in an airtight container in a cool location, like a freezer to preserve this heart-healthy snack. Quinoa Quinoa offers all of the different amino acids the body needs. Amino acids are the building blocks of proteins. These help you rebound after those intense gym sessions. It has good levels of lysine, which is an amino acid that helps repair muscle tissues. Overall, quinoa is known as being a complex carbohydrate, excellent magnesium load, protein packed goodness, and satiating factor. It makes a great side dish or salad topper. Tomatoes Lycopene is a phytonutrient that gives plants their red or orange color. It has been shown to possibly reduce the risk for developing prostate cancer. Lycopene is present in a variety of red, orange, and yellow fruits and vegetables, like red bell peppers, tomatoes, and carrots. Furthermore, cooking foods high in lycopene increases the antioxidant rich lycopene levels in the foods. Also, adding a little extra fat, like olive oil helps the lycopene absorbs better than raw veggies. This is because lycopene is fat soluble. References:
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 Hi Everyone- Enjoy another Nutrition Article written by a student mentee Taylor from University of North Florida. Happy Holidays and Happy National Nutrition Month. Nancy Cohen RDN LDN Are You Eating Your Vitamins? Taylor Sikes UNF Nutrition and Dietetic Student It’s National Nutrition Month and to celebrate we’re talking vitamins. Are you getting enough? There are all kinds of supplements and one a day pills we can take, but why do that when you could eat your vitamins at each meal? Vitamins A, B, C, D, and E are all very important to our health and each contribute a different benefit.
As you can see, it’s so important to ensure that your diet is full of color and variety so that you may be receiving all of those necessary vitamins. If you need help with creating meal plans or think you may be lacking a certain vitamin, call or see your local dietitian for some guided assistance! Happy National Nutrition Month. Enjoy another delightful article from one of the talented UNF Nutrition Students I am honored to work with. Have a Nutrition Question or challenge? info@feedingthebodyfeedingthesoul.com Stress Reducing Herbs with Recipes Kea M. Schwarz- Dietetic Student UNF Stress is something many of us deal with on a daily basis. It can be impossible to avoid in today’s high-pressure society. But before turning to prescription drugs, maybe try some natural remedies first. Every culture has roots in some form of herbal medicines. They have been created as a result of historical and anecdotal evidence. Here are a few more simple recipes that may help ease your stress.  Chamomile (Matricaria chamomilla) This is the classic calming herb. The flowers have a gentle sedative property that may help calm the physical body and mind minus drowsiness. Tea made from chamomile flowers has been used to treat sore muscles, inflammation, tension, restlessness, and nerves. In one study, chamomile showed potential for providing antidepressant activity as well as anxiolytic (anti-anxiety) activity. Chamomile may provide clinically meaningful antidepressant activity that occurs in addition to its previously observed anxiolytic activity. If you’re looking for a calming herb, this is a great one to start with. It is great by itself and pairs wonderfully with food. Strawberry and Honey Chamomile Popsicle Recipe alteration courtesy of https://vanillaandbean.com/honey-chamomile-popsicles/
  Lavender (Lavandula) Lavender is a popular nerve tonic known for its relaxing effects. It is thought to help calm the body from head to toe while soothing anxiousness. In a study done to test the effects of lavender on anxiety and depression it was found potential anxiety reducing effects in humans suffering from low anxiety, but these effects were not suggested to extend to conditions of severe anxiety. Additionally, lavender was suggested to help aid in sleep quality. I usually enjoy lavender in a warm tea where I can inhale the volatile compounds and sip a soothing drink. However, I found this great lavender lemonade recipe. Its quite sweet, so I added less sugar to mine. Overall, it is quite refreshing. Blueberry Lavender Scones Recipe courtesy of https://www.101cookingfortwo.com/zero-fat-blueberry-scones/
  Passion Flower (passiflora incarnara) Passionflower is thought to help promote restful sleep. In a double blind, placebo-controlled study, forty participants consumed one cup of tea and completed a sleep diary for seven days. Based on the sleep diary, Sleep quality had a better overall rating for passionflower compared to the placebo. This study supports the thought that low doses of passion flower (passiflora incarnara) in tea form may subjectively help, in the short term sleep, with enhancing sleep quality. Passionflower TeaRecipe courtesy of http://theherbgardener.blogspot.com/2011/07/how-to-make-passion-flower-tea.html.
 Lemon Balm (Melissa officinalis) Lemon balm is usually found in combination with other herbs, but it may have anti-anxiety on its own. In a pilot study lemon balm was administered as a water-based drink or in yogurt. The participants self-rated their moods before the treatment as well as one and three hours after treatment. Their surveys showed that both the drink and yogurt treatments were associated with improved mood after consumption. Berry-Banana-Lemon Balm Smoothie.
 Important Disclaimers- Please Read
The statements listed above have not been evaluated by the FDA. These herbs are not drugs and are not intended to treat, cure, or prevent any disease or injury. The information on this page is not in any way meant to be a substitute for professional medical advice. Results may vary. Please consult your physician for a complete list of indications, warning, precautions, adverse events, clinical results, and other important medical information. This information should not be used to diagnose or treat a health problem without consulting a qualified healthcare provider. Please do not consume these herbs if you are pregnant or breastfeeding unless suggested by your healthcare provider. Please seek out the advice from your child’s pediatrican if looking for natural remedies. These recipes are adult dosage levels. Please do not provide these recipes to children. Please consider potential drug interactions and consult a healthcare provider prior to ingesting any herbs if you are on anti-anxiety or anti-depression medication. Avoid driving or operating heavy machinery until you know how your body will react to these herbs. For any additional questions please consult your healthcare provider. References:
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