You’re assembling a shiny new barbecue, and what happens?
All the guys on the block crowd around to offer “helpful” advice. You start fixing the fence, and again, the not-so-useful tips come pouring in. Working on the car, climbing ladders, using power tools — men are instinctively drawn to these activities wherever someone else is doing them.
But what about when you’ve got a nasty cough? Or your back is sore? Or when it burns to pee? Fixing your own health doesn’t get the same kind of attention — sometimes even from you! When illness or injury strikes, guys often like to play it tough and ride it out. Does “suck it up, buttercup!” sound familiar?
That’s where the idea of self-care comes in. It’s vitally important to look after yourself in order to feel healthier, reduce the chances of illness or injury, enjoy life more, and live longer. It’s true what they say: An ounce of prevention is worth a pound of cure.
Since today, July 24, is International Self-Care Day, let’s look at three key ways to give yourself some TLC:
Get some exercise
There are so many health benefits to getting your heart rate up. One of the biggest: only a half hour per day of brisk walking is associated with an 18% risk reduction in heart attack. Oh, and speaking of getting things up, at least 150 minutes of moderate-intensity physical activity per week cuts the risk of erectile dysfunction in half.
Filling your plate with fish, vegetables, fruit, nuts, and plant-based oils like olive oil lowers your risk of heart attack by about 30 per cent. Eating plenty of veggies, meanwhile, lowers the risk of colon cancer by 50 per cent.
See your doc
Sometimes you do everything right and still get sick or hurt. That’s when it’s time to see your doctor, especially if you’re experiencing any of these five conditions:
A flu with chills, fever and body aches.
Blood in your stool.
Dizziness or vomiting after bumping your head.
Oh, and here’s one more benefit to seeing your doctor: He or she (probably) won’t weigh in on how to use a socket wrench…
Are you trying to get a handle on your health? If so, we’ve got your back!
Download the free “Men’s Maintenance Guide” ebook right now.
Replacing unhealthy foods with healthy ones is an easy way to lose weight and feel better
So many complicated diet plans, so little time. That’s why food and drink swaps work so well for dropping pounds. Every time you reach for any of the fatty, sugary or doughy foods and beverages listed below, simply swap it out for the healthier alternative. In every case, option B is just as tasty and satisfying, and choosing it will make a big difference to your waistline and your overall health in the long run.
Whole-grain bread instead of white bread
White bread is stripped of a lot of nutrients before it’s even baked. Whole-grain bread, on the other hand, is still full of bran and germ, which contain vitamins, minerals, healthy fats, protein, and fiber.
Club soda instead of pop
Drinking just one can of pop accounts for nearly all of your recommended daily intake of sugar. Club soda has the same satisfying fizzy taste, but without the empty calories. For some added zing, squeeze in some citrus juice.
Nuts instead of potato chips
Kick the salty, fatty chip habit by replacing them with almonds or cashews. Nuts contain healthy fats and more fiber and nutrients than potato chips, so you can eat less and stay full for longer.
Are you trying to snack healthier? If so, we’ve got your back!
Use family snapshots, sexy selfies and tight T-shirts as motivation
Picture a bunch of cavemen sitting around a campfire. One of them starts grunting about how he’d love to hunt, kill and eat a wooly mammoth. “Ugh!” his buddy replies. “Ugh ugh, ugh ugh-ugh-ugh.”
Translation: Easier said than done.
The idea that wanting to do something is easier than doing it is old as time. It certainly comes up whenever we set out to drop a few pounds. The good news: The motivational tools you need are right inside of you.
Tip 1: Find your inner fire
Ask yourself a simple question: “Why do I want to lose weight?” The answer here should be all about you. Don’t worry, you’re not being selfish: Studies show you have a better chance of weight-loss success if you want to improve your own health, rather than giving in to outside pressure.
There are so many awesome answers. Maybe you want to turn heads on the street, in your kitchen, or at an upcoming class reunion. Or how about rocking that T-shirt like it’s 1999? Maybe it’s about having more energy to play with your kids, have fun with your buddies, and get busy with whoever notices that new physique. Last but definitely not least, how about living longer — for you and for your loved ones — and enjoying time with them more. To learn more about the amazing benefits of weight loss, click here.
Tip 2: Use your “why” as motivation
Enjoying a longer life with loved ones is a popular reason for losing weight — and rightfully so — but isn’t seeing them in person enough? Thing is, your kids probably aren’t around at work, and your significant other may not be there for the morning commute. So here’s an easy tip: Find a photo of the brood and use it as your screensaver at work or as the background image on your phone. Then, when you feel those junk food cravings coming on, or want to take the elevator instead of the stairs, simply glance at the screen. (This also works with sexy selfies. Just don’t use them at work!)
Likewise, if rocking a tight tee is your goal, find a few you like and use them as reminders. Hang one on your bedroom mirror, drape another over your chair at work, wrap a third around the headrest in your car, you get the idea. In moments of weakness, simply look to the shirt! (Or to the jeans you want to wear to that class reunion, or to the beer-league jersey that used to fit…again, you get the idea.)
With your “why” front-and-centre you’ll never lack for motivation. Then, when you reach your weight-loss goal, you can celebrate like caveman. Mammoth steaks, anyone?
Are you thinking about making healthy changes? If so, we’ve got your back!
Download the free “Blueprint for Better: The 5 Stages for Building a Healthier Life” right now.
You can’t rock the beach, barbecue or dock if you overdo it
In Canada, summer is the season of giving.
Not gift-giving, of course, but giving it. You know: Playing hard on the beach, at the park, around the barbecue, on the dock, you know the drill. In summer, Canadians just like to giv’r!
Overdoing it spoils the fun
Going all out in the hot sun can easily lead to overexertion and, in turn, a range of health issues such as fatigue, low blood sugar, and dehydration. That’s why it’s so important to recognize and respect your body’s limits. After all, you can’t giv’r like a champ if you don’t take regular breaks, get enough sleep at night, eat enough food throughout the day, and drink plenty of water and other fluids.
Playing hard goes hand-in-hand with working hard — as the old saying goes — and here again guys should listen to what their bodies tell them. Overexertion or strenuous movement and falls, it turns out, account for nearly half of occupational injuries reported to the Canadian Community Health Survey.
So go ahead and go for it this summer, but be smart about how you do it. After all, come fall, you may want to giv’r then, too…
It’s barbecue season. Do you crave that smoky flavour, but want to maintain a healthy diet?
You can have both with our grilled broccoli recipe. Crunchy, delicious, grilled to perfection… you’ve never had veggies like these before!
And broccoli is high in calcium, too. Eating broccoli is an excellent way to prevent osteoporosis in men, a disease that affects bone density and increases the risk of fractures. Maintaining a healthy diet as a young adult helps reduce the risk of developing problems related to osteoporosis later in life.
Want to avoid fractures? To the grill, fellas!
You will need:
1 tablespoon vegetable oil + extra for the grill
2 large broccoli heads (1 cm trimmed off the end and stem peeled)
1/4 cup grilled peanuts, coarsely chopped
A handful of fresh basil, chopped
Pinch of salt
1/4 cup fish sauce (available in grocery stores)
2 tablespoons brown sugar (light or dark)
2 tablespoons fresh lime juice
Preheat your gas or charcoal grill. Using tongs and an oil-soaked cloth, wipe the grill with oil to prevent food from sticking.
Combine fish sauce, brown sugar and lime juice in a bowl and blend or whisk until sugar is dissolved.
Cut broccoli heads into 8 cm florets, leaving stems long. In a large bowl, toss broccoli and oil. Add a pinch of salt. Toss again.
Cook broccoli on the hottest section of the grill. Turn over occasionally until tips are blackened and florets are al dente (which means cooked and firm – still has some crunch). Remove from heat and transfer to a serving dish.
Pour seasoning over the broccoli. Garnish with chopped peanuts and basil. Add salt to taste.