Your input: Benefits of exercise

Besides the physical health benefits, an exercise routine can help lower stress levels and improve mental well-being. Via text message, several study participants have shared the positive effects they’ve felt from exercise. One participant said that they enjoyed “feeling good and losing weight” from exercise, while another cited “time to problem-solve” as a key benefit.

Reducing stress

Physical activity releases endorphins, brain chemicals that act as natural painkillers and trigger positive feelings. This can help you to de-stress and relax. So, if you had an overwhelming day at work, or if you’re feeling down, try going for a walk or bike ride. You’ll feel better and have some time to slow down and reflect.

Boosting energy

Though it may seem counterintuitive, studies have suggested that exercise can help raise your energy levels. A University of Georgia study found that study volunteers who performed a six-week low- or moderate-intensity exercise regimen had fatigue levels 20 percent lower than a control group. So next time you’re tired, go to the gym instead of grabbing a coffee!

Helping concentration

If you’re stuck with a difficult problem, or if you feel like your mind is wandering, exercise could help. Exercise may be linked to improved concentration and learning abilities, and could even help prevent some cognitive disorders, research suggests. It’s also a great way to take a break and get some fresh air.

Incorporating Tomatoes Into Your Diet

From salads to chili to pasta dishes, study participants have shared many of the ways that they have been eating Prostate 8’s recommended two weekly servings of tomatoes. Though there are countless tomato recipes and tomato based products, try to focus on cooked tomatoes when planning your meals. Tomatoes are high in lycopene, an antioxidant that may inhibit cancer growth, and the body is able to absorb more lycopene when it is cooked. This may provide even greater benefits than eating raw tomatoes. If you’re not sure how to incorporate tomatoes into your diet, here are some tips for getting started.

Buying fresh tomatoes: Fresh tomatoes taste great and can be prepared in a variety of ways. Tomatoes are ripe when they are firm but give a bit when squeezed — if the skin is wrinkled, they might be overripe. To ripen tomatoes faster, place then in a paper bag with a ripe piece of fruit to speed up the process. Fresh tomatoes are great when eaten with some olive oil and vinegar, or when cut up in a salad.

Buying canned tomatoes: Canned tomatoes are available year-round and can be used in place of fresh tomatoes in many recipes. They usually come in whole, diced, pureed, and paste varieties — whole canned tomatoes can be substitutes for fresh tomatoes, while tomato paste is used to get a tomato taste without adding much volume.

Preparing tomatoes: Check out the Prostate 8 website for great tomato recipes. The tomato soup, chili, and pasta sauce are perfect for chilly late-fall days. Or try something simpler, and just add tomatoes to a salad or slice them and serve them alongside a main meal. We look forward to hearing your ideas through your texts!

Cooking with olive oil

If you are looking for ways to add more vegetable fats to your meals, make sure to keep some olive oil in your pantry. Olive oil contains unsaturated fats, compared to the saturated fats found in butter, which lowers the risk of cardiovascular disease and may be beneficial for prostate health. Plus, it tastes great! Prostate 8 participants have shared a variety of ideas for using this versatile ingredient: adding it to vegetable recipes, drizzling it over salads, and picking olive-oil-based spreads. Here are some other suggestions.

Use it as a butter substitute:

Next time you reach for butter while cooking, try olive oil instead! Stir it into pasta or cooked vegetables; add it to mashed potatoes; add some vinegar and use it as a dip for bread.

Add it to salads:

A simple oil-based vinaigrette is an easy, healthy alternative to heavier dressings. Whisk together equal parts olive oil and vinegar, along with a teaspoon of mustard, a drizzle of honey, and salt and pepper. Adjust the quantities to taste, and serve! To make things more interesting you can also experiment with flavor-infused oils — one Prostate 8 participant recommended using roasted garlic olive oil.

Try baking with it:

Olive oil can be used instead of butter in many baked goods, and it adds a great texture and flavor. Choose a mild or light oil so it is not overpowering. The Prostate 8 website offers several olive oil-based recipes — try the guacamole or the carrot cream cheese muffins. These recipes are great sources of vegetable fat, and they’re delicious!

Beyond Broccoli: Getting Creative With Cruciferous Vegetables

Brussels sprouts? Broccoli? Kale? Many people shy away from dark green vegetables, called cruciferous vegetables, because they see them as boring, bland, or bitter-tasting. But it doesn’t have to be that way! With a few simple tips, you can transform a cruciferous vegetable into a delicious and healthy part of your meal.

We’ve asked you via text message how you have been incorporating cruciferous vegetables into your diet. Many of you have said you’ve mainly been eating broccoli, which is a great start. Now, it’s time to try something new! We hope you can use some of the following suggestions to add some variety to your 7 weekly servings of cruciferous vegetables.

Brussels sprouts: These taste great when roasted in your oven. To make crispy Brussels sprouts that taste almost like French fries, toss them with olive oil and sea salt, spread them in a sheet pan, and roast for 35 minutes at 400˚ until crispy and browned.

Kale: Though kale can have a tough consistency, it softens up when mixed with vinaigrette in a salad. Just make sure to remove the stiff stem in the center. Toss kale with sweet toppings like fruit to counteract any bitter taste.

Cauliflower: Roast cauliflower with garlic, parmesan cheese, or herbs for a tasty and filling dish. Toss it with olive oil and bake it at 450˚ for 25 minutes or until golden brown.

Arugula: Arugula’s strong flavor will add another dimension to any dish! Add it to a salad along with other mixed greens. Or cook it in a skillet with olive oil until tender, and stir it in to pasta or other dishes.

Today, try to incorporate some new cruciferous vegetables into your dinner. And don’t forget to keep texting us!