MJ Approved: Health & Fitness^[1]

Hemp milk (70 calories; 2g protein)

Pros
It's rich in amino acids. Hemp milk, made from the ground seeds of the can­nabis plant, is rich in omega-3 fatty acids, which have been shown to boost heart, brain, and skin health. Though hemp milk won't get you high, it is a complete protein, meaning it contains all 10 essential amino acids.

Cons

It has a funky flavor. Hemp has less protein than cow's or soy milk and more omega-6 fatty acids, which are already overabundant in our diets. Its earthy flavor is a far cry from cow's milk, too.

Best for
Vegetarians. This is the best drink for anyone seeking iron, amino acids, and other essential nutrients usually found in meat.

References

1. ^{^} MJ Approved: Health & Fitness (www.mensjournal.com)
2. ^{^} Close (www.mensjournal.com)

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MJ Approved: Health & Fitness^[1]

Soy milk (90 calories, 6 g protein)

Pros
It has the highest protein content of any nondairy milk is found in soy. Some studies have linked soy protein to reduced body fat. More significant, research shows that soy protein can actually help lower LDL cholesterol and benefit your heart.

Cons
Some studies suggest that the phytoestrogen found in soy lowers sperm count and testosterone levels, but the ­research remains inconclusive.

Best for
Heart health. Soy is the best milk alternative for those with high cholesterol.

References

1. ^{^} MJ Approved: Health & Fitness (www.mensjournal.com)
2. ^{^} Close (www.mensjournal.com)

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MJ Approved: Health & Fitness^[1]

Almonds

If you're looking for the healthiest nut to crush into your breakfast bowl, opt for almonds. According to Turner, almonds have the best fatty-acid profile of all nuts^[3], meaning they have the right amount and right type of fat shown to help lower "bad" LDL cholesterol and prevent heart disease. Almonds are also high in essential nutrients like vitamin E and magnesium, and even relatively high in stomach-filling fiber.

References

1. ^{^} MJ Approved: Health & Fitness (www.mensjournal.com)
2. ^{^} Close (www.mensjournal.com)
3. ^{^} fatty-acid profile of all nuts (thepaleodiet.com)

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MJ Approved: Health & Fitness^[1]

Cacao nibs

Chocolate in yogurt? Absolutely, says Turner, if you use cacao nibs. These crunchy bits are actually fermented pieces of cacao beans – also used to make chocolate – and have a subtle dark-chocolate flavor. But unlike highly trumped dark chocolate, "these are a true superfood," says Turner. Cacao nibs have more antioxidants than even the darkest chocolate, which loses potency during processing, and contain no sugar. Turner likes nibs in yogurt and oatmeal because they add a hefty crunch, along with 9 grams fiber and 4 grams protein per ounce. Find them at a natural food store or order online [$6; navitasnaturals.com^[3]].

References

1. ^{^} MJ Approved: Health & Fitness (www.mensjournal.com)
2. ^{^} Close (www.mensjournal.com)
3. ^{^} navitasnaturals.com (navitasnaturals.com)

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MJ Approved: Health & Fitness^[1]

Chia seeds

Ground flax seeds may be popular with the health-food set, but as an add-in to yogurt and oatmeal, they aren't the most healthful. "Why would you use flax when you can use chia?" Turner says. Chia has double the amount of heart-healthy omega-3 fat^[3], nearly twice the fiber, and even slightly more protein than ground flax. Better still, you don't have to grind chia seeds, says Turner – unlike flax, they can be digested whole. Chia is also a neutral flavor. "If I'm going to be pouring this stuff in my oatmeal, I don't want it to taste like a flax," Turner concludes. Don't like chia? Try hemp seeds: Although they don't have quite the gold-star nutrition as chia seeds, they're still high in protein, fiber, and omega-3s, and add a slightly nutty taste to yogurt and oatmeal.

References

1. ^{^} MJ Approved: Health & Fitness (www.mensjournal.com)
2. ^{^} Close (www.mensjournal.com)
3. ^{^} heart-healthy omega-3 fat (talk-diabetes.org)

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