Celebrate Men’s Health and Dairy

There’s a lot to celebrate in June. This month is National Dairy Month, a time to honor our nation’s hardworking dairy farm families for the wholesome milk and dairy foods they provide. It’s also Men’s Health Month, a time to encourage men to guard their health and to raise public awareness about the many preventable diseases that often affect men and their families.

Statistics show that on average, men live five years less than their female counterparts. This June, share these simple strategies with the men in your life to help keep them healthy now and for years to come.

1. Lift weights and recharge. As we age, we can lose muscle mass fast. Losing muscle mass can mean not being able to sit on the floor and play with children and grandkids or even losing the ability to perform basic daily tasks. If you haven’t lifted much in the past, start with your own body weight. Simply follow this starter workout three times per week:

• Body weight squats – One set of 10, rest 30 seconds
• Pushups – One set of 10, rest 30 seconds
• Jumping Jacks – One set of 10

Rest one minute, then repeat the series three times.

• Lunges – One set of 10 on each leg, rest 30 seconds
• Hold plank – One set, holding for 30 seconds, then rest for 30 seconds
• Jump rope (either using a jump rope or simulated without an actual rope) for one minute.

Rest one minute, then repeat the series three times.

After strength training exercise, rebuild muscle with a protein-rich snack. One of my favorites is a cold glass of low-fat chocolate milk. Not only is it packed with high-quality protein to           rebuild muscle, it also contains the right mix of protein and carbs scientifically shown to replenish exhausted muscles and help return them to their peak potential. It also tastes great! What a great way to celebrate June Dairy Month!

2. Consume protein throughout the day. Data suggests most Americans don’t eat enough protein. We eat very little in the morning, a tad more at lunch and then the bulk of our protein at dinner. It’s best to aim for 20–30 grams of protein at EACH meal (not just dinner). How can we change that? Think about some quality protein options to add to your regular breakfast routine or have for a mid- morning snack. Some of my favorites include:

• One cup of Greek yogurt
• One cup of cottage cheese
• One glass of milk + high-protein cereal + nuts
• Two whole eggs + a sprinkle of cheese + whole grain toast

3. Move more. While lifting weights is important for maintaining muscle, it is also important to move as much as possible throughout the day by walking, standing up every 60 minutes, taking the stairs versus the elevator, having walking meetings at work, or going for a stroll every night after dinner. The list is endless, but considering the average person sits about 12 hours per day, moving regularly can ultimately save your life.

Let’s raise our glasses of milk to the men we love in our lives.

Chris Mohr is a registered dietitian with a doctorate in exercise physiology. With his wife, they run Mohr Results, Inc. (MohrResults.com), a nutrition consulting company that has worked with several international companies, including Johnson & Johnson, Deloitte, General Mills, Barilla and TRX equipment.