July 3, 2003

Prairie Fare: Men, Is It Time for a Check-up?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

As Mickey Mantle once said, "If I had known I was going to live this long, I would have taken better care of myself."

If you’re male, chances are the women in your life are more apt to go to the doctor. Women are at least 33 percent more likely to visit doctors, even when pregnancy-related visits are excluded.

So does all this "doctoring" help women in the long run? Women live, on average, six years longer than men. Of course there are gender differences, but having regular check-ups may mean detecting health problems earlier, at more treatable stages.

Besides good medical care, our lifestyle choices play a major role in overall health. Smoking, food choices and level of physical activity contribute to the risk for several leading causes of death, including heart disease, stroke and cancer.

Heart Disease and Stroke

Have you had your blood cholesterol and blood pressure checked recently? If your "numbers" are high, medication may become necessary. Here are some well-documented lifestyle tips for a healthier heart:

• Eat less saturated fat. Substitute monounsaturated vegetable oils for solid fats.
• Aim for at least five servings of fruits and vegetables every day. A serving is one-half cup cooked, canned or fresh fruits or vegetables, three-fourths cup 100 percent juice, one cup of leafy greens or a medium size piece of fruit.
• Choose more whole grain foods. Start the day with oatmeal. Choose "wheat" over "white" on a sandwich.
• Eat plenty of folic acid-rich foods, like fortified cereals. Folic acid may help lower risk for heart disease. As nutrition insurance, consider a once-a-day multivitamin/multi-mineral supplement.
• Hop off the couch and aim for at least 30 minutes of moderate physical activity on five or more days of the week.
• If you smoke, find a way to quit.

Cancer

Lung cancer is the major cause of cancer-related death among men, and 90 percent of lung cancer deaths are linked to cigarette smoking. One in six American men is diagnosed with prostate cancer in his lifetime. To help lower prostate cancer risk through diet, trim dietary fat and add some tomato sauce. The lycopene pigments in tomatoes, particularly cooked tomatoes in dishes like spaghetti sauce, can help reduce your risk.

Diabetes

As the national waistline has expanded, Type 2 diabetes cases have increased. It’s not a coincidence. Diabetes management begins with detection through blood glucose testing. Don’t ignore symptoms like thirst, frequent urination or blurred vision. Treatment may include medication, weight loss, a modified diet, and exercise. A registered dietitian or certified diabetes educator can be your best friend in managing the disease and avoiding complications to the heart, kidneys, eyes and other systems.

Stay well. Enjoy this easy recipe with plenty of lycopene-rich tomatoes.

Chili with Beans and Potatoes

1 lb. extra lean ground beef
1 onion, chopped
2 c. tomato sauce or puree
1 (15-oz) can kidney beans (or substitute chili beans)
4 potatoes, cubed
2 1/2 Tbsp. chili powder (or to taste)
2 c. water

In a large saucepan over medium heat, sauté ground beef and onions for 5 to 10 minutes or until the onions are almost tender and the beef is browned. Drain fat. Add tomato sauce, kidney beans, potatoes, chili powder and water. Reduce heat to low and simmer about 30 minutes or until potatoes are tender. Add another cup of water if a thinner chili is desired.

Makes 7 servings. Each serving contains 290 calories, 12 grams fat and 27 grams carbohydrate.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

[Editors: We’ve updated the illustrated column identifier for Julie Garden-Robinson’s Prairie Fare column. If you’re using an older version or if you would like to use the identifier, please download this printable EPS file. Prairie Fare (142 Kb eps file)]