for Men

Food Choices

Shopping in large Supermarket Superstores such as Safeway or A&P make the process of finding specialty items a bit easier.

Starting with the produce section, the following items are recommended for your shopping cart:

  • Broccoli
  • Bok Choy
  • Collards
  • Carrots
  • Mushrooms
  • Onions
  • Dill
  • Lettuce
  • Tomatoes
  • Scallions
  • Ginger
  • Apples, Oranges and Berries
  • Peeled Garlic in Containers
  • Walnuts peeled

In the salad dressing aisle:

  • Olive Oil
  • Dark Sesame Oil
  • Vinaigrette Salad Dressing
  • Red Wine Vinegar
  • Green Olives
  • Oregano
  • Black and Red Pepper

In the tea and coffee aisle the following teas are recommended:

  • Green Tea - has caffeine
  • Peppermint Tea - a natural stimulant
  • Chamomile Tea - a relaxant

Moving on to the cereal and grain aisle the following items are recommended:

  • Bran cereal
  • Rice millet cereal

In the cookie aisle choose cookies like

  • Pamela’s Choc Chunk that are sweetened with fruit juice and are free of animal products.

In the pasta aisle:

  • Pasta
  • Whole grain brown rice
  • Rao’s pasta sauce (Rao’s brand can be expensive, but you can mix it with a less expensive sauce to make it last longer. It is so good that it can make an average meal really special.)

In the dry milk aisle:

  • Rice Dream Enriched Rice Milk
  • Lowfat Milk in the Dairy Section

In the frozen food aisle choose:

  • Vans Waffles
  • Boca Burger Vegan
  • Health is Wealth Tofu Chicken Nuggets

In the sauces aisle:

  • Low sodium soy sauce
  • Safflower
  • Canola low-fat mayonnaise

In the fruit spread aisle:

  • Polaner All Natural Fruit Spread of your choosing. Pick a berry flavor if you are not eating fresh berries on a regular basis.

In the fish aisle try to choose fish that is fresh and not farm raised. I suggest visiting a local fish store for the best selection and freshness. Fresh fish should not have an odor. If it does then do not accept it. The recipes in the following chapters use Salmon, Cod and Halibut.

I have outlined a diet I follow on a regular basis. By slowing down the pace at which you eat you can avoid overeating. Start with portions that are no larger than the size of your fist. If you are still hungry you can add second helpings from the salad and vegetable categories. You may want to start with this basic daily diet framework and then modify it accordingly once you gain a greater awareness of your choices:


  • Apple
  • Tofu Bar
  • Peppermint Tea


  • Salmon with Brown Rice
  • Salad and Tomatoes with Dressing
  • Miso Soup


  • 2 Cookies such as Newmans O’s


  • Broccolli, Bok Choy & Tofu in a stir fry with pasta sauce
  • Pasta
  • Salad


  • Apple Pie with Frozen Vanilla Rice Dream
  • Chamomille Tea with soymilk

By following this diet you can get all six of the Ayuervedic tastes with your lunch and very important Omega 3 Fatty Acids from the fish. It may be helpful to eat a rather consistent diet. The digestive system is under less stress when it is prepared for the food it is going to metabolize.

Reducing consumption of meat will reduce testosterone levels. This may aid in reducing the risk of Prostate Cancer for men. In addition studies have shown that meat consumption increases aggressiveness, so cutting back on meat will make you feel better.


I recommend fasting only if you have the guidance of a teacher and you coordinate such activity with your doctor. In my own life I made the decision to make a lifestyle change from being a junk food junkie to becoming a conscious eater. I proceeded to do a nine-day juice fast. I drank a combination of papaya and vegetable juices. Around the fourth day I remember the cat’s food started to smell good. It was very empowering to have that level of control.

When I broke the fast the first food I ate was an apple. It has been my favorite food ever since. The next was Broccoli followed by other fruits and vegetables. The fast was helpful in letting me appreciate eating and all of the wonderful natural foods that are available to us. The fast helped to change my habits permanently and could do the same for you.

There are many misconceptions about diet and health. Each day we get conflicting information from the media. The American Cancer Society has published the following guidelines for healthy eating:

1) The use of alcohol increases the risk of cancer but having a glass of wine with dinner is probably beneficial.

2) Vitamins and antioxidants as supplements do not improve health. It is better to get these nutrients from their source foods

3) Bioengineered foods have not been proven to be unhealthy

4) An excellent source of calcium is green leafy vegetables

5) Cholesterol levels can be lowered by reducing animal source foods in the diet.

6) Cooking methods such as smoking or grilling/frying meat in high temperatures create chemicals that might increase risk of cancer. Techniques such as braising, steaming, poaching or stewing are better.

7) Eating raw meat such as sushi is probable not advisable.

8) Diets high in fats increase cancer risk.

9) Certain dietary fiber such as bran may help to reduce cancer risk.

10) Eating fish such as salmon which are high in Omega 3 Fatty Acids may reduce the risk of cancer

11) The single most important factor in reducing cancer risk is to eat 5 servings of fruits and vegetables per day.

12) There is no evidence that irradiated foods cause cancer.

13) Selenium which is a mineral found in grains may reduce the risk for certain cancers.

14) Soybeans and soybean products such as tofu contain several photochemicals that have a weak estrogenic activity and appear to protect against hormone-dependent cancers. One study has shown a protective effect against prostate cancer and some epidemiological studies demonstrated a reduced incidence of breast cancer.

15) Herbal teas such as green tea, peppermint, and chamomile have been shown to reduce cancer risk in animals.

16) Vitamin E which is found in vegetable oils such as olive oil may lower risk of heart disease and may have a protective effect against prostate cancer.

In this chapter we discussed healthy food choices. We presented a suggested daily diet and backed up our approach with American Cancer Society recommendations. Our approach is one of simplicity and gradual change. So if you can add an apple a day and a piece of tofu, that would be a great start.

In the next chapter we will discuss some simple recipes you can use to prepare healthy flavorful meals.

*You should check with your doctor before embarking on any fast.

© 2010, Bruce Eric Van Horn

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If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. - Hippocrates

Author, CPA, MBA and yoga instructor Bruce Van Horn founded Yoga for Business, Inc., a company devoted to organizational and individual wellness. He presents a daily Yoga Workout routine that provides a complete physical, mental and spiritual workout. He is the author of Yoga for Prostate Health and Yoga for Men, designed for all levels of experience with yoga.. He has renamed (Asanas) positions in Yoga using terms from business to help you identify with the movement and focus your attention. He is the Chair of the Advisory Board for the Center for Complimentary Medicine at the Cancer Institute of New Jersey. Bruce also leads a volunteer yoga program designed for cancer patients and healthcare workers at Beth Israel Medical Center. He lives outside New York with his wife Michelle who is a Reiki Master. Bruce has two daughters who have asked that he refrain from headstands at the town pool. His website is If you have any questions, feel free to write: E-Mail.

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