Nutrition

7 Whole-Grain Pastas You’ve Never Tried

Nutrition

Expand Your Palate with New-to-You Noodles

— By Sarah Haan, Registered Dietitian

Pasta is such a versatile food, it’s no wonder it’s so popular. A survey conducted by the National Pasta Association found that 77% of Americans eat pasta at least once per week. Used as a side dish or main entree, eaten hot or cold, topped with a variety of different items, pasta is a great source of energy (carbohydrates) that helps power your mind through a tough day at work or school and your body though a challenging workout at the gym. You might have already made the switch to 100% whole-wheat pasta, but that’s not the only variety of whole-grain pasta. Did you know that a wide variety of other whole-grain noodles are readily available in grocery stores these days?

Flours from other whole grains, such as brown rice, kamut, quinoa, buckwheat, corn and spelt, can all be used to make high-fiber, heart-healthy pastas, which each has its own flavor and nutritional profile. Being precise in cooking whole-grain pastas is important, as the texture can change greatly if you accidentally undercook or overcook them. This is especially true when cooking gluten-free pastas, as they tend to fall apart a bit more because they lack the sturdy protein, gluten, which helps bind pasta.

Here’s an introduction to some of the most common whole-grain pastas you can find at the supermarket.

Buckwheat pasta
Buckwheat is technically a grass, not a grain. It’s gluten-free, so is wonderful for people with celiac disease. Buckwheat seeds are ground into a dark flour, which is used to make this pasta, also called “soba noodles.” The noodles are a dark brown-gray color and have a nutty flavor. Some companies add wheat flour to ground buckwheat when making pasta, so be sure to check the label if you’re trying to avoid gluten. They’re often used in Asian cooking.

Whole-wheat couscous
Couscous is a tiny, circular pasta from North Africa and the Middle East. It’s becoming increasingly popular in America but is most often made with refined wheat flour. However, you can find whole-wheat couscous. Couscous is generally steamed or boiled in water and can be topped with stews, eaten plain, or flavored with various herbs and spices. It’s commonly stocked in the grains section of larger grocery stores.

Brown rice pasta
Made from ground whole brown rice, brown rice pasta is lighter in color than many whole-wheat varieties and mild in flavor. It is touted as having a smooth texture that is firm and is generally found in the gluten-free section of grocery stores or  health food stores. It has to be cooked slightly longer than wheat pastas but can be used just as you would any other pasta in hot dishes, salads, soups, casseroles or other dishes.

Kamut pasta
Kamut is a type of whole wheat. It contains gluten but is usually tolerated by those allergic to the common, crossbred versions of wheat. It has a richer, almost buttery flavor and can be found in many shapes, such as penne, spaghetti and fusilli.

Quinoa pasta
Quinoa is the seed of a grass-like plant found in the Andes Mountains of South America. It is not technically a grain, but it is often referred to as a whole grain because it is nutritionally similar. It resembles couscous in size and shape but is ground into flour to make gluten-free pasta (often made with a blend of quinoa and corn flours). It’s superior to traditional white flour pasta in amounts of protein, iron and phosphorous and is considered a complete protein, which is important to vegetarians.

Spelt pasta
Spelt is a close relative of wheat but yields noodles with a deeper flavor. It combines well with olives, feta cheese and tomatoes for a Mediterranean-inspired dish. This niacin-rich ancient grain can help with heart health by lowering total and LDL (bad) cholesterol.

Corn pasta
Pasta made from stone ground corn is yet another whole grain, gluten-free option when it comes to choosing noodles. It can range from white to yellow in color, depending on the type of corn used. This type of pasta can be a bit mushy, so it’s best to avoid using it in soups. Try combining it with spinach, peppers, or sun-dried tomatoes.

Use the table below to help you decide which types of whole-grain noodles will be best for you and your nutritional goals. Each brand and variety will have a different flavor, so you might want to experiment with a range of new-to-you whole grains.

Each of these values represents a single 1/4 cup (1 oz) serving of dry pasta. The fat content in all varieties is less than 1 gram per serving!

Pasta Calories Carbs Fiber Protein *Gluten-Free?
Whole wheat 99 21 g 2.5 g 4 g No
Quinoa 90 17 g 1.25 g 2 g Yes
Buckwheat 100 21 g 1.5 g 3 g Yes
Spelt 105 20 g 2.5 g 3.5 g No
Brown rice 97 20 g 2 g 2 g Yes
Kamut 105 19 g 3 g 5 g No
Corn 99 21 g 2.5 g 2 g Yes

*Please note that foods that are naturally gluten-free can be contaminated during the manufacturing process. Always read labels and look for certified gluten-free products if gluten intolerance is an issue for you.

Sources
www.ilovepasta.org
www.whfoods.com

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12 Superfoods for Faster Weight Loss

Nutrition
Eat up and slim down with these fat-fighting foods. from Men’s Health
Nuts
Nuts are New American Diet smart bombs. They’re packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes, and, according to new research, help you control your appetite.
Researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3 1/2 hours. And just 1 ounce of almonds boosts vitamin E levels, increasing memory and cognitive performance, according to researchers at New York Presbyterian Hospital. In another study, people who ate pistachios for 3 months lost 10 to 12 pounds, on average.
Whole Grains
It’s not a magic disappearing act, but it’s close: When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate only refined-grain foods.
Another study from Penn State University found that whole-grain eaters lost 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-glucose levels, which means they don’t cause wild swings in blood sugar and ratchet up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat). Whole grains also strengthen your heart, helping you live longer.
Avocados and Other Healthy Fats
Just because a food has plenty of fat and calories doesn’t mean it’s fattening. See, certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings, or “rebound hunger.” One hunger-control hormone, leptin, becomes blunted by starchy, sweet, fatty, and refined-carbohydrate foods. That’s why a bagel is fattening: It’s a high-calorie load of refined carbohydrates that double-crosses your natural satisfaction response. Avocados, on the other hand, aren’t fattening, because they’re loaded with healthy fat and fiber and don’t cause wild swings in insulin levels. So enjoy the fat in avocados, olive oil, and nuts. Research shows that diets containing upward of 50 percent fat are just as effective for weight loss as those that are low in fat.
Meats (Pasture-Raised and Free-Range)
Grass-fed beef, chicken, and pork are leaner and healthier than conventional livestock—and can help trim away pounds. A 3.5-ounce serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious than commodity beef that it’s almost a different food.
Grass-fed beef contains more conjugated linoleic acid (CLA), which has been shown to reduce abdominal fat while building lean muscle. It also has more omega-3s and less omega-6s than corn-fed beef. It’s the same with chickens. According to a recent study in the journal Poultry Science, free-range chickens have significantly more omega-3s than grain-fed chickens do, and less harmful fat and fewer calories than grain-fed varieties. This is important because omega-3s improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.
Environmentally Sustainable Fish
Choosing seafood these days isn’t easy. Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). Others are fattened with soy, which lowers their levels of healthy omega-3s. In fact, the American Heart Association recently urged people who are concerned about heart disease to avoid eating tilapia for just that reason. Wow. That goes against conventional wisdom, doesn’t it?
So what kind of fish should you eat, and how can the New American Diet help? Generally, small, oily ocean fish (herring, mackerel, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon, Pacific halibut, rainbow trout, and yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean sea bass, and farmed shrimp.
Raspberries and Other Berries
A recent study by researchers at Yale University school of medicine discovered that after eating a high-carb, high-sugar meal, free radicals (rogue molecules produced when your body breaks down food) attack the neurons that tell us when we’re full. The result: It’s hard to judge when hunger is satisfied. Escape the cycle of overindulgence by eating foods that are rich in antioxidants. And berries top the charts.
The berries that give you the most antioxidant bang per bite, in order: cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates.
Instant Oats
Fiber is the secret to losing weight without going hungry. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber.
Instant oats are one of the easiest ways to get more real fiber into your diet. (Click to learn all the facts about fiber.) Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per half-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, like Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.
Cruciferous Vegetables and Other Folate-Rich Greens
The more folate you have in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer’s and depression. And a recent study in the British Journal of Nutrition found that those with the highest folate levels lose 8.5 times more weight when dieting. And cruciferous vegetables, like broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy, are not only rich in folate, they’re also rich in potassium. Researchers at the Department of Agriculture’s Human Nutrition Research Center on Aging, at Tufts University, found that foods rich in potassium help preserve lean muscle mass. Another stunner: New research shows that folate helps protect against damage from estrogenic chemicals like bisphenol-A (BPA), which have been linked to obesity.
Apples and Other Fruits
What makes the apple so potent? In part, it’s because most of us eat the peel: It’s a great way to add fiber and nutrients to your diet. But there’s a downside: The peel is where the fruit tends to absorb and retain most of the pesticides they are exposed to, apples and peaches being the worst offenders. That’s why, for maximum weight-loss potential, we strongly recommend you buy organic versions of apples, pears, peaches, and other eat-the-peel fruits.
You’ll experience a terrific payoff if you do: In a UCLA study, normal-weight people reported eating, on average, two servings of fruit and 12 grams of fiber a day; those who were overweight had just one serving and 9 g. Credit that extra 3 g of fiber—the amount in one single apple or orange—as the difference maker.
Navy Beans and Other Legumes
Study after study reveals that bean eaters live longer and weigh less. One study showed that people who eat 3/4 cup of beans daily weigh 6.6 pounds less than those who don’t eat beans. Another study in the Journal of the American College of Nutrition found that people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and smaller waist sizes than those who skip beans in favor of other proteins. Imagine each bean you eat is a perfect little weight-loss pill. Gobble ’em up!
Dark Chocolate
A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, and sugary foods. And research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (“bad”) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which are associated with improved mood and greater concentration; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters. Dark chocolate is also one of the best foods for better sex.
Ice Cream and Other Healthy Desserts
Calcium-rich desserts like ice cream bind to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of milk) blocked the equivalent of 85 calories a day. Plus, half a cup of vanilla ice cream gives you 19 milligrams of choline, which translates to protection from cancer, heart attack, stroke, and dementia. We’re not suggesting you have a bowlful of ice cream every night. But a scoop (the size of a tennis ball) every few days isn’t the diet saboteur it’s made out to be.



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17 Ways to Safeguard Your Heart

Nutrition, Training

By Liz Krieger of Real Simple Magazine

A top cardiologist shares her heart-healthy habits.

Start With Breakfast

Have a low-cholesterol breakfast. Every morning Goldberg and her husband eat breakfast together. “I have a bowl of high-fiber, low-sugar cereal, like Kashi GoLean, with low-fat milk and antioxidant-rich blueberries,” she says. Fiber is filling, and the soluble form―found in oatmeal, beans, fruits, vegetables, and this cereal―can lower cholesterol. Aim for 25 grams of fiber a day.

Take a supplement, if necessary. “A healthy diet is still the best way to get your nutrients,” says Goldberg. “A bag of chips washed down with a vitamin isn’t a good solution.” However, she does suggest taking an omega-3 fatty-acid supplement daily if you don’t eat fish regularly. Choose one with the two forms of the acids that aid the heart: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Or twice a week set a goal for having two to three servings of natural omega-3 sources, like a small handful of walnuts or a 3 1/2-ounce portion of salmon. (For those with high triglyceride levels, she recommends prescription-strength omega-3s.)

Be honest with your doctors. Goldberg implores patients to see her as a nonjudgmental confidante. “I’ve had people on cholesterol-lowering drugs neglect to take them and not tell me. So I then check their blood and consider increasing their dosage unnecessarily,” she says. “No one should ever be embarrassed when it comes to their health. Your doctors can give you the best help only when they really know all the information.”

Take baby aspirin, if needed. For those people who are at high risk for heart disease, who have it, or who are over the age of 65, Goldberg often suggests taking a daily baby aspirin (81 milligrams). “I tell many of my patients to take one,” she says. “This is a cheap and effective prevention strategy.”

Cut Back Where Needed

Drink caffeine conservatively. The doctor enjoys a mug of coffee but tells anyone prone to heart palpitations to keep their caffeine intake to less than 300 milligrams a day, which is the equivalent of two to three cups. Or consider an alternative, like green tea, which has less caffeine but is rich in antioxidants that can improve the flexibility of your arteries, which may help prevent plaque from building up in them.

Eat sweets sparingly. A 2008 study found that women with elevated blood-sugar levels had a risk of developing coronary heart disease similar to that of women with full-blown diabetes. “If you want dessert, make it one that has heart benefits, like dark chocolate,” Goldberg says. “Have a small piece made with 70 percent cocoa so it’s high in antioxidants.”
Tweak family recipes. Instead of frying foods, the doctor bakes or grills, and she uses whole-grain pasta and brown rice in lieu of basic white. She makes healthier versions of the things she grew up eating and incorporates fresh vegetables into them whenever possible: “When I make my mom’s chicken soup, I toss in a bag of baby carrots or use a mandoline to quickly slice and add antioxidant-rich onions or scallions.”

Make small changes. (They work.) Goldberg had a patient who smoked, didn’t exercise, and had a family history of heart disease. She prescribed statins to help reduce the patient’s cholesterol while the patient slowly cut down on smoking and started exercising more and eating better. Within a few months, Goldberg was able to lower the patient’s medication, since the patient’s modest efforts had made a huge impact. “Your health is not pass/fail. Just having risk factors does not mean you’re doomed,” Goldberg says.

Watch Your Diet

Stick with fresh foods. “Almost nothing in my meals comes from a package,” Goldberg says. “I snack on fresh fruits, especially clementines and peaches, and vegetables. I also like dried fruit, like unsweetened apricot slices, because it’s easy to pack and eat on the go.” In addition, Goldberg has at least one vegetable-laden salad a day. The base is dark greens, such as spinach, which she tops with lean grilled chicken or egg whites. She throws in lycopene-rich tomatoes and orange and red peppers for their antioxidants. “At a salad bar, I avoid anything glistening or creamy looking,” she says. “Two clues that they’ve got a lot of artery-clogging fat.”

Snack smartly. “I have a handful of almonds or walnuts when I get home or while cooking dinner,” says Goldberg. “This prevents me from overeating at night.” The walnuts have omega-3 fatty acids, and almonds contain arginine, which helps keep arteries strong.

Try a Mediterranean diet. Studies have shown that people who follow a Mediterranean diet have a 50 to 70 percent lower risk of recurrent heart disease, and those who get at least five servings of vegetables a day have about a 25 percent lower risk of a heart attack. So Goldberg consumes plenty of fish, grains, vegetables, fruits, and olive oil. “I think this is a great nonfad diet. Most people who start it usually stay with it,” she says. “It’s tasty and easy to live with.” Indeed, her copy of The Mediterranean Diet Cookbook is well-worn.

Do a Little More (or Less)

Go with red wine. “I’m actually allergic to alcohol, so I don’t drink. But if you like to, opt for wine, and limit it to one glass a day,” Goldberg says. Red, in particular, has a high concentration of the antioxidant resveratrol, which can help maintain blood vessels’ health. “But grape juice has the same benefits―something wine lovers don’t always want to hear,” she adds.

Throw salt overboard. Since excess salt can increase blood pressure, Goldberg tells her patients to keep their sodium intake to less than 2,300 milligrams a day, which many people hit from processed foods alone. “Simply remove the salt shaker from the table,” she says. “One of the best substitutes is chopped chives. Sprinkle a few teaspoons on soups, salads, or pasta for a salty kick.”

Do better than butter. Goldberg occasionally uses a spread, like Benecol or Smart Balance, on bread. Both have plant-derived stanol esters, which can help lower bad cholesterol. “The labels tout this, but don’t think of these products as medicine,” she says. “You certainly don’t want to ingest the amount it would take to make them work that way. They’re just better choices than butter or margarine.”

Stick to a Routine

Make exercise nonnegotiable. Goldberg works out five times a week, alternating between personal-training sessions, Spinning classes, and a little Pilates. “I wouldn’t miss an appointment with a patient, and I don’t cancel my appointment to exercise, either,” she says. “It makes me feel so good afterward, and it keeps my cholesterol and blood pressure under control.”
Take stress seriously. Constant stress can lead to elevated levels of adrenaline and the hormone cortisol, which makes arteries more vulnerable to plaque. “For me, reducing stress is all about saying no and planning alone time,” Goldberg says. To unwind, she watches the Food Network, schedules a manicure, and recently instituted “no e-mail” weekends.

Sack out early. Studies show that people who get less than seven hours of shut-eye a night can have higher blood pressure. Lack of sleep also leads to higher levels of cortisol and even weight gain. “I go to bed around 10:30 each night and wake up most mornings at 6:20,” says Goldberg.
Photo by: Ngoc Minh Ngo

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5 Fast-Food Fixes

Nutrition, Training

http://empowerednutrition.com/

Restaurants have hidden menus – you know stuff they will make for you if you know to ask and know how to ask for it.  I have been lurking around the counters to find some options that are healthier than some of the standard menu goods.

After you review these 5 Fast-Food Fixes you will walk in and order like you have X-ray goggles on and get exactly what you want without all the junk.

Here We Go… 5 Fast-Food Fixes They Don’t Want You To Know About.

Starbucks – Order A “Short” Drink

You can request the local barrista to make you a “short” 8-ounce cup of your favourite Starbuck’s brew.  This means BIG calorie savings and a few pennies savings too.  A grande white chocolate mocha, for example has 400 calories, that is the equivalent of about three Starbucks double fudge mini donuts.  The short has half that amount.

Red Robbin – Get The “Petite” Burger

This small burger was removed from the menu years ago, but the kitchen still makes if if you ask and it has about half the calories of the standard 931 calorie cheese burger.  If you’re embarrassed and feel silly about ordering a “petite” burger, just as for the small one, they know what you’re talking about.

Chipotle – Custom Tacos… Yes!

They’ll make combos that aren’t on the menu, so as for 3 crispy tacos with black beans, fajita veggies, tomatoe salsa and lettuce.  That saves you 615 calories and 28 grams of fat over a chicken burrito wtih black beans, rice, green salsa, cheese and sour cream.

Subway – 6 Inch Marinara… Hold The Meatballs

Don’t worry I am NOT getting rid of the protein.  The meatball sub tastes great but costs you 580 calories and 23 grams of fat.  If they swap the meatballs for roasted chicken you save 260 calories, and 19 grams of fat.  Top this one with oregano and a few black olives.  Jared would approve.

IHOP – Real Fruit On Top

Many of the menu’s pancakes and waffles come with “fruit topping” meaning some real fruit may be added to thick gooey syrup with artificial (fake) flavours and extra sugar drowning in calories on top of useless calories.  You can do better; IHOP can do better, since there is usually fresh fruit in the kitchen.  Order a short stack of buttermilk pancakes, and ask them to top it with whatever fresh fruit is available.  Every meal at IHOP will be a taste sensation surprise and save you anywhere from 200-900 calories.

So there you have it.  My 5 Fast-Food fixes that will give you all the flavour you are after, less of the calories and none of the extra cardio required.

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18 Best Supplements for Men

Nutrition

The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. “You run into problems because most men are ‘prescribing’ these things themselves,” says Tod Cooperman, M.D., president of consumerlab.com, an independent tester of health and nutritional products. “Don’t take supplements with abandon. They should be used carefully, because taking in too much of certain nutrients can cause problems.”

We consulted with top doctors, reviewed the latest research, and waded through marketers’ claims to bring you 18 of the best supplements for men. Use our guide—along with advice from your own doc, since many supplements can interact with other medications—to fine-tune your strategy.

Acetyl L-Carnitine

Problem: Brain drain

This amino acid converts fats to energy and boosts antioxidant activity in the body. In supplement form, it may protect gray matter from stress caused by alcohol and aging. And in a 2006 study, people who received 1,000 milligrams (mg) of acetyl L-carnitine a day saw relief from mild chronic depression.

Dose: 1,000 mg/day / Natural sources: Red meat, dairy products

Korean Red Panax Ginseng

Problem: Erectile dysfunction

Sixty percent of men with erectile dysfunction who took this supplement noticed improvement, according to a 2002 Korean study. The herb may also protect your heart—in a recent Canadian study, a daily dose reduced arterial stiffness.

Dose: 900 mg, up to three times a day / Natural sources: Korean ginseng root

Coenzyme Q-10

Problem: High blood pressure

CoQ-10 can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. CoQ-10 may also improve sperm quality, Italian researchers say. Japanese researchers found it can increase fat burning during exercise.

Dose: 30 to 200 mg/day / Natural sources: Meat and fish, eggs, broccoli

Vitamin D

Problem: Bone weakness

Vitamin D is a hormone that helps your bones absorb calcium. That’s a critical benefit, but there’s also a steady stream of other compelling reasons to take it, Dr. Cooperman says. For instance, Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, and less chance of a heart attack.

Dose: 1,000 IU Vitamin D/day / Natural sources: Sunshine, fortified milk

Fish Oil

Problem: Heart disease

Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL cholesterol, and lower blood pressure. But your heart isn’t the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance, and may lower your risk of colon and prostate cancers.

Dose: At least 500 mg DHA and 500 mg EPA daily / Natural Sources: Salmon, tuna, or other fatty fish

Magnesium

Problem: Migraines

A drop in magnesium can be a major headache. “Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction,” says Alexander Mauskop, M.D., director of the New York Headache Center. Result: a migraine. The mineral also might help regulate blood pressure and could ward off stroke and diabetes.

Dose: 250 mg/day, plus the magnesium in your diet / Natural Sources: Leafy greens, whole grains, pumpkin seeds, coffee, nuts

Psyllium Husk

Problem: Diabetes

This fiber is more than a colon clearer. In a recent Finnish study, the addition of psyllium to meals reduced participants’ blood sugar and insulin response. Paired with protein, it was also shown to suppress ghrelin, a hormone that makes you hungry. Psyllium is one of five soluble fibers approved by the FDA for lowering LDL cholesterol.

Dose: 20 to 35 g/day, divided and taken with at least 8 oz liquid / Natural Sources: Some fortified cereal grains

Problem: Upset stomach

Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. Some can reduce diarrhea caused by certain infections, antibiotics, chemotherapy, and irritable bowel syndrome, Dr. Cooperman notes. The encapsulated good guys may also boost your immune function.

Dose: 1 capsule (with at least 1 billion bacteria) a day /
Natural sources: Yogurt, kefir, and other dairy products

Quercetin

Problem: Low endurance

Want to extend your cardio session? People who didn’t exercise regularly but took 500 mg of this antioxidant twice a day for a week were able to bicycle 13 percent longer than the placebo group, a University of South Carolina study found. It may help reduce the oxidation of LDL particles and reduce blood-vessel constriction.

Dose: Up to 500 mg, twice a day / Natural Sources: Red wine, parsley, grapefruit, onions, apples

Pycnogenol

Problem: Poor memory

This supplement’s antioxidants fight free-radical stress in your brain and stop the degradation of nitric oxide, which preserves neural connections. In a recent Australian study, it improved memory in elderly people. Pycnogenol also supports better bloodflow, which helps fight joint pain and reduce muscle cramps.

Dose: 150 mg/day / Natural sources: Pine bark

Glucosamine

Problem: Joint pain

Glucosamine, a building block of cartilage, can relieve pain and inflammation in joints, says Nicholas DiNubile, M.D., an orthopedic surgeon. In fact, a recent study found glucosamine is more effective than acetaminophen (a.k.a. Tylenol) at relieving symptoms of knee osteoarthritis, often caused in younger men by joint injury.

Dose: 1,500 mg glucosamine/day / Natural sources: Crustacean shells

Vitamin C

Problem: Injury

Sixty percent of adult men don’t get enough vitamin C in their diets, according to an American Journal of Clinical Nutrition study. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it’s key to production of the collagen found in ligaments and tendons.

Dose: Up to 1,000 mg/day in spaced doses / Natural sources: Citrus fruits, sweet peppers, broccoli, kale, brussels sprouts

EGCG

Problem: Extra body fat

Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. EGCG, the most active antioxidant in green tea, is thought to prolong exercise-induced boosts in metabolism. It has also been shown to help prevent cancer and can improve heart health.

Dose: 890 mg/day green tea extract (containing 340 mg of EGCG) / Natural sources: Green tea

Lycopene

Problem: Prostate-cancer risk

Found in tomatoes, this potent antioxidant may reduce your risk of prostate cancer, according to a recent University of Illinois study review. The researchers say it may work by altering hormone metabolism and by causing cancer cells to self-destruct.

Dose: 15 to 20 mg/day / Natural Sources: Fresh or cooked tomatoes, and fruits with red/pink flesh

Red Yeast Rice

Problem: Cholesterol

It contains lovastatin—a prescription statin—as well as other compounds that may help manage cholesterol. In a recent Annals of Internal Medicine study, patients who took red yeast rice during a 12-week diet and exercise program cut their LDL by 27 percent, compared with 6 percent for those who only dieted and exercised.

Dose: 600 mg, 3 times a day (Consult your M.D. if you’re on heart meds.) / Natural sources: Red yeast rice, some sake, red rice vinegar

Resveratrol

Problem: Cancer risk

You can’t stop the clock, but you can slow it down. This chemical, found in the skin of grapes, seems to interact directly with genes that regulate aging, says Dr. Katz. Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people’s brains, and halt the growth of prostate-cancer and colon-cancer cells.

Dose: No dosage recommendations/ Natural sources: Red wine, red grape juice

SAMe

Problem: Depression

Talk about head-to-toe relief: A synthetic form of a dietary amino acid, SAMe has been found to treat depression as effectively as prescription antidepressants, according to Canadian researchers. It has also been shown to reduce joint pain and inflammation, and it may aid cartilage repair.

Dose: 600 to 1,600 mg/day depending on the condition / Natural sources: Made in your body, possibly after eating meats, greens, and oranges

Saw Palmetto

Problem: Enlarged prostate

As you age, your risk rises for benign prostatic hyperplasia (BPH), a condition that makes you trickle at the toilet. Saw palmetto may help restore the flow. In a recent Korean study, men taking 320 mg of saw palmetto daily saw their BPH symptoms decrease by 50 percent after 1 year.

Dose: 320 mg/day / Natural sources: Saw palmetto berries

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