Health
The Superhero Diet
We use x-ray vision to identify secret foods that will give you powers beyond those of mortal men
By Tamar Haspel; Photographs by David Arky
In this summer of the superhero, how do you stack up? Have abs like Christian Bale in Batman Begins? Relax—that's a rubber-coated Kevlar chest piece. Recognize any kindred spirits among the Fantastic Four? Who wouldn't want Mr. Fantastic's flexibility, the calorie-burning skills of the Human Torch, or boulder shoulders like the Thing's? (What if the Invisible Woman were in your bedroom right now, looking you over—would she like what she saw?)
Back to reality. Unless North Korea starts acting peevish, our source of radiation to produce mutant powers remains limited. We derive our power from exercise and food—and that means real food, not that tub of yellow, greasy popcorn at the multiplex. A Marvelous physique and super health are well within reach—you just have to know what to reach for. Start now and you'll be ready in plenty of time for the next Superman.
X-RAY VISION
Superman squandered his x-rays peering through brick walls instead of Lois Lane's flimsy feminist veneer. To keep your perception sharp, you need two key things: lutein and zeaxanthin, which sound like villains but aren't. Macular tissue—the clump of photoreceptors on each retina—degenerates faster than the rest of the eye, and as it does, you no longer see clearly, so "you lose the ability to read and to drive," says Steve Pratt, MD, author of SuperFoods Rx. "There's a big smudge in the center of everything." Researchers at Heinrich Heine University in Germany found that lutein and zeaxanthin help filter blue light, which may wreck macular tissue. "People with high levels of these two phytonutrients are at lower risk of both macular degeneration and cataracts," Dr. Pratt says.
Your secret source: Dr. Pratt recommends 12 milligrams (mg) a day of the two nutrients combined, or ½ - ¾ cup of cooked spinach, one of the best sources. Cooking concentrates the greens and their powers; to get 12 mg from raw spinach, you'd be munching forever—and using too much dressing.
SUPERHUMAN STRENGTH
You can't build shoulders and biceps like the Hulk's unless you have a great special-effects department in your basement. But you can make the most of your workouts by eating at the right time. You probably already have the "guzzle a protein shake immediately after a workout" thing down. (And if you don't, start now; you have a 60-minute window for maximum protein uptake and glycogen restoration after exercise.) The rest of the day, make sure you take in the calories and protein you need for muscle growth.
Your secret source: Bulk up on lean meat, nuts, and cheese. Researchers at the University of Connecticut found that cutting carbs can change body composition better than cutting fat can. In a six-week study, normal-weight men who trimmed calories by following an old-school low-carb diet traded 7.4 pounds of fat mass for 2.4 pounds of lean muscle. Lead researcher Jeff Volek, PhD, RD, an assistant professor of kinesiology, attributes the boosted burn to a reduction in insulin levels. "The effects are more pronounced when the diet is only slightly restricted in energy," he says. That means there's no need to be all crazy about cutting carb cal-ories. Just be sensible: Skip the cookies before bedtime.
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Men's Health Philippines - November 2005 Issue
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