• Eat a varied diet, rich in fruits, vegetables, whole grains, beans, and nuts.
• Eat a healthy breakfast composed of whole grains, lean protein, and fruit or veggies.
• Eat 4 ounces of fish twice a week. 
• Limit red meat to 4 ounce portions a few times a week and avoid processed meats.
• Be active: do moderate exercise for 30 minutes 5 times a week or vigorous exercise for 20 minutes 3 times a week and strength training exercises 2-3 times a week.
• Spend less time sitting; get up and move around frequently throughout the day.
• Get enough sleep, 7-8 hours each night.
• Floss teeth daily.
• Protect yourself from the sun by wearing sunscreen and a hat.
• If you live in a cold climate, take 1000 IU of vitamin D3 (it may aid in fighting cancer, diabetes, and heart disease).
• Maintain a healthy weight and keep your waist below 40 inches.
• Drink plenty of water and other non-caloric beverages like tea.
• Limit alcohol to two drinks per day.
• Don't smoke, and minimize your exposure to second-hand smoke.
• See your doctor regularly.
• Know your family history and discuss it with your doctor.
• If you are over 40, get a baseline PSA (prostate specific antigen) test and monitor this periodically with your doctor.
• Have sex often and be sure to practice safe sex.
• Wear a seatbelt whenever you're in the car, and a helmet when on a motorcycle or bicycle.
• Socialize with friends.
• Manage your stress.
• Get help if you need it.

I know this is quite a long list, so if it seems overwhelming pick 2-3 things that seem doable now and slowly add in other healthy behaviors. Men can live long healthy lives if they take better care of themselves now!

Download this great resource Blueprint for Men's Health. 

It's grilling season and men do love their burgers!  Try this version which adds fiber and lowers the fat and calories....and they are delicious!

Beef and Black Bean Burgers

1 15 oz. can low sodium black beans, rinsed and drained

1 lb grass-fed lean ground beef

1/3 cup diced red onion

1 tsp chili powder (I love to use chipotle chili powder for a nice kick, but regular chili powder is fine, too) 

1 tsp ground cumin

1/2 tsp ground coriander, optional

1/2 tsp dried oregano leaves

1/2 tsp salt

1/2 tsp fresh ground black pepper

6 whole grain hamburger buns or English muffins

In a large bowl, mash the beans with a potato masher. Add the rest of the ingredients except the buns and mix well. Shape into 6 burgers (indent the middle of the burger with your thumb to keep them nice and flat when they cook) and grill, broil, or pan-fry until they reach 160 degrees on a meat thermometer. Serve on buns garnished with tomatoes, lettuce and your favorite salsa.

Recipe adapted from www.relish.com