Living Magazine Spring 2015 Living Magazine | Page 32

GUY’S GUIDE TO BETTER NUTRITION BATHROOM TIP Dr. Tory Parker, Ph.D. in Nutritional Science One of the challenges men face is getting the right balance between meats and other healthy foods. Meat is a good source of many nutrients (protein and iron, for example), but a poor source of other equally important nutrients (like fiber, antioxidants, and phytonutrients). A good rule of thumb is to make sure the amount of vegetables on your plate is at least the same as the meat on your plate. Another tip is to consider meat as a flavoring ingredient, rather than a main ingredient. Some chopped meat can significantly improve the flavor of other foods, making them more palatable. What about Protein? While it’s true that you need more protein when you are exercising or building muscle, you don’t need that much more. Most men eat enough protein when inactive to satisfy the needs of the body even if you were gaining muscle. Thus you don’t need to increase your protein that much. I have spoken with Add 4 drops of any citrus essential oil to the toilet bowl and water tank to help maintain cleanliness and improve smell. HEALTHY SKIN TIP A good rule of thumb for effective body building is 0.7 grams of protein per pound of body weight, or just 125 grams per day for a 180 pound man. You wouldn’t need 200 grams of protein until you weighed 285 pounds with low body fat. This applies only to the very top percentage of competitive body builders, which is probably why it is the amount people imitate. Bath/Shower Oil with Essential Oils 1. Combine 4–6 drops of Lavender or Citrus Bliss essential oil with dōTERRA® Fractionated Coconut Oil in a 4-ounce bottle. 2. Mix well. In contrast, the average sedentary male needs only 56 grams of protein a day, or 0.4 grams per pound. A 3 ounce deck-of-card-sized hamburger will provide 22 grams. A cup of milk provides 8 grams. If you had a meatless burrito for lunch, it would provide 21 grams in a half cup of black beans; more from the cheese and meat if they are included. Healthy eating habits that are easy to follow Two fruit sources a day–fresh or dried fruit with or on your hot or cold breakfast, and an apple in the afternoon. Two vegetable sources a day–something with lunch and something with dinner Substitute whole grains whenever you get the chance. A majority of antioxidants are bound up in the fiber of foods. Fiber is good for all of your body, not just for your intestines! (See whole wheat pancake recipe to the right). Give the Lifelong Vitality pack a try. Men benefit from quality supplements regardless of their diet. Good supplements provide not only potentially missing nutrients, but also many beneficial ingredients that are not normally obtainable from food. 32 / SPRING 2015 LIVING MAGAZINE Clean Toilet, Fresh Smell trainers who recommended 200 grams of protein a day to everyone. This is an expensive way to get carbs. All the excess protein that your body can’t use just gets converted into carbohydrate (which you also need, but can get from other sources)! 3. Add to bath water or apply after shower. Whole Wheat HEALTHY SNACK TIP Pancakes Raw Apple Pie Snack -Submitted by Carol Vawter, Kansas Ingredients: • 1 egg • ¼ teaspoon salt • 1 cup almond milk • 2 teaspoons sugar Directions: “It is like eating raw apple pie but without the food hangover! You have a nice power • 1 cup whole wheat flour • ½ teaspoon baking powder • ¼ teaspoon baking soda • 2 tablespoons melted butter • 1 tablespoon apple cider vinegar* 1. Combine milk and vinegar in a measuring cup and let the mixture curdle while mixing together other ingredients. 2. In big bowl, whisk to combine flour, sugar, baking powder, baking soda, and salt. Set aside. 3. I n smaller bowl, whisk together the egg and melted butter, mix well. Add curdled milk until it looks homogenous and smooth. Combine mixture with dry ingredients and stir together. 4. P reheat a nonstick griddle to 375 degrees Fahrenheit. Cook pancakes of your preferred size on both sides until golden brown. Serve with butter and syrup of choice. snack with real food, real oils, healthy fat, and protein.” Ingredients Directions —1 tablespoon local raw honey 1. Mix together in a bowl. —1 tablespoon TrimShake vanilla powder 2. Slice your favorite crisp apple. —1 tablespoon favorite nut butter 3. Dip and eat! —2–3 drops Cinnamon essential oil share your tip! email [email protected] with your favorite essential oil recipe, idea, or time saver.