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.