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www.AbbysHealthFood.com - Issue 39 | Page 27 intake to 2.20 grams per pound of bodyweight daily had no effect on body composi on in resistance- trained individuals who otherwise maintain the same training regimen. Therefore, the most common recommenda on is to consume 1.2 to 1.7 grams of protein per pound of bodyweight daily, spread out over five to six meals. For an athlete weighing 90 kg (200 pounds) that is a total of 108 - 154 grams of protein a day. What's more: Research has shown that when you consumed more than 30 grams of protein at a me, your body isn't going to absorb all of it. In our example, that means you can have five snacks or meals that have 30 grams of protein would be op mal for performance. To make your meals, high on protein, use the below guide of common foods to plan. So What Should an Athlete Eat? Basically, an athlete's nutri on plan should be individualized to meet the needs of training and compe on. It may take some trial and error to get the perfect ra o of carbohydrates, protein, and fat that will help your body perform op mally. The effort will be worth it. Food Serving Size Protein (grams) Fish, cod, cooked in dry heat 3 oz 19 grams Chicken, 1/2 breast, meat only, roasted 3 oz 27 grams Turkey, ground, cooked 4 oz 22 grams Beef, top sirloin, trimmed to "0" fat, broiled 3 oz 25 grams Milk, reduced fat 2%, with for fied vitamin A 8 oz 8 grams Tofu, raw, firm 1/2 cup 20 grams Yogurt, plain, Greek, nonfat 6 oz 17 grams Cheese, co age, lowfat, 2% milkfat 4 oz 13 grams Peanut bu er, natural, no salt, smooth 2 Tbsp 7 grams Eggs, whole, cooked, fried 2 large 12 grams What are our readers and advertisers saying about Abby's Mag? "Better Health Through Education" FREE $7.45 FREE (Issue 37) Volume 7 Issue 1 H E A LT H & N U T R I T I O N M a g a z i n e www.AbbysMag.com T H E L I F E A N D L E G A C Y O F A B B Y S A Y L E R Founder of Abbys Health & Nutrition Abby's Magazine - Volume 6 Issue 5 | Page 17 Page 16 | Abby's Magazine - www.AbbysMag.com You're a guy. A sports team gets your attention -- not your facial skin. A Guy's Guide to Skin Care By Jeanie Lerche Davis But here's a news flash: If you want to look good, you've got to deal with your skin. "If men want to keep skin youthful and healthy looking, they've got to make skin care a part of their daily regimen," says Mathew Avram, MD, JD faculty member at Harvard Medical School. Sun and smoking are your face's worst enemies because both cause skin damage and wrinkling. "If you smoke, quit," Avram says. "Using a moisturizer with a natural and/or organic sunblock is a very effective way to prevent aging and wrinkling." A Checklist for Great (Manly) Skin Choosing skin products at Abby's Health & Nutrition: • Think "moisturizer" when buying soaps -- body and hand soaps, that is. • Buy a face moisturizer that contains a healthy and natural sunblock or sunscreen. • If you've got dry skin, buy a light moisturizing body lotion for summer. • During winter months, buy heavier moisturizing creams or ointments. • If dry skin is really a problem, thicker and greasier is better. • Always use a good a healthy and natural sunscreen outdoors (SPF 15 or higher). • Take lukewarm showers (instead of hot ones). • Limit shower time to 5 or 10 minutes. • Apply moisturizing lotion right after drying from the shower. • Moisturize after washing hands. Getting a great shave: • Shave in a warm shower. Or carefully put a hot, wet towel over your face for a few minutes before shaving. • Massage shaving cream or gels into skin. • Don't shave too close. Use single- edged razors to protect skin from irritation. You'll also reduce potential for ingrown hairs -- especially if your beard is curly. • Shave only in one direction if you tend to get ingrown hairs. Shave in the direction of hair growth. • Wash with plenty of water. Pat gently with a towel; don't rub. • Apply moisturizing cream (containing a healthy and natural sunblock) to soothe and protect the skin. New Chapter ® is proud to be a Certified B Corp. Defining business success in terms of people and planet. As it should be. PeoPle using business as a force for good AS IT SHOULD B BTheChange.com | NewChapter.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. © 2014 New Chapter, Inc. M U L T I V I T A M I N S | C A L C I U M | H E R B A L S | F I S H O I L All New Chapter Products 33% OFF Sept. 1 - Oct. 31, 2018 All New Chapter Vitamins ON SALE from Oct. 1 - Oct. 31, 2018 We don't have to. Our new gummies are made with only two grams of sugar or less. They're high-fructose corn syrup-free, gelatin-free, GMO-free, and made with real foods with real flavors you'll love. So you can boost your day with a little extra good. Have you tried them yet? BetterGummies.com To learn about our seals, please visit megafood.com/standards. ** W E S U G A R C O A T I T . So real you can taste it. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. **Individual seals vary. | ©FoodState, Inc. 2018 Don't To view the digital version of Abby's Mag log on to: www.AbbysHealthFood.com For Advertising Information call (760) 793-4463 or email: AbbysMag@gmail.com Loved it!! The cover was very nice. Layout was awesome! A step up from the other mags… great job!! Patients also made several comments about the new mag. Everyone seems to be impressed. Dr. Dan Durrieu, Family Chiropractic It looks amazing. Love that you have the discount in our ad as well. Ali Shassian North Florida, AE, New Chapter, Inc. We got the new Abby's magazines and love the new format and new look! Dr. Marlene Siegel www.pascovet.com 813-973-2929 Hello Ashleigh, I thought you might like to take a peek at this and share with Marketing! Mallory has said that Abby's puts out "one of the best magazines out there." This issue is in remembrance and celebration of life for Abby who passed away late last year and the legacy she left behind. Abby's Health Food is one of the best independents in Florida and is still doing things the right way! Ashleigh Giznik,Carlson Labs