Monthly Workshop: October 2013

“Foods Essential to Optimum Nutrition”

Presented by Ryan Mitchell

Evolution Fitness Centrewww.evolutionfitnesscentre.com.au

Metabolic Precision: the system I use, created by Dr. Paul Cribb (www.mp-body.com)

Systematically constructs the metabolism for permanent change. Eat lots of delicious food! Remain in total control of your nutritional intake

without counting a single calorie! How? Be “calorie aware” - different to counting calories. Understand the amount of energy (calories) in foods = better choices. Be aware & there’s no need to crunch the numbers.

The FEONs

• FEON #1: High Quality Whey Protein– Build and preserve lean muscle tissue– Increase metabolism– Increase glutathione; antioxidant, anti-ageing

• FEON #2: Cold Water Fish– Protein– Omega-3

• FEON #3: Lean Red Meat– Amino acid content– B12, creatine, iron.

FEONs cont.

• FEON #4: Low Fat, Protein-Rich Dairy– Less than 10g per 100g fat– Calcium– Milk, yogurt, cottage cheese

• FEON #5: Eggs– Egg white high in protein– Yolk has high levels fat

FEONs cont.

• FEON# 6: Cruciferous Vegetables– Vitamins and minerals– Fibre– Phytochemicals– Antioxidants

• FEON #7: Green (plant) foods• FEON #8: Red (plant) foods

• FEON #9: Orange/Yellow (plant) foods – Alpha and beta carotene to optimise cardio health and vitamin A.– Protect against cancer

The FEONs cont.

• FEON #10: Blueberries– Potent phytochemicals

• FEON #11: Legumes – Vitamins, minerals, phytochemicals– Fibre

• FEON #12: Premium Grains– Less refined is better– High levels of nutrients

The FEONs cont.

• FEON #13: Flaxseeds (Linseeds) & Oil– Omega-3– Antibacterial and anti-cancer qualities– Can fight against bowel cancer

• FEON #14: Olive Oil– Lowers blood pressure– Improves cholesterol– Not a substitute for omega-3

The FEONs cont

• FEON #15: Omega-3 Supplement– Leafy greens, flaxseeds (oil) need to be staples– Omega-6 to Omega-3 ratio

• FEON #16: Creatine Monohydrate– Brain function– Muscle function– Safe for all ages

The FEONs

• FEON #17: EGCG-Green Tea Extract– Promotes fat metabolism– Tea (leaves) and extract (supplement) equally beneficial

• FEON #18-20: RDCs– Red Wine (resverotrol) – antioxidant, fat metabolising– Dark Chocolate – helps prevent build up in arteries– Coffee – lowers blood glucose response

300 calories300 calories

300 calories300 calories

300 calories300 calories

300 calories300 calories

MP Chicken, chickpea salad(with secret dressing)

300 calories300 calories

Tuna salad

300 calories300 calories

Lean steak & veg

500 calories500 calories

700 calories700 calories

Cheese burger & large fries

700 calories700 calories

900 calories900 calories

Quarterpounder & large fries

900 calories900 calories

Not even 1500 caloriesNot even 1500 calories

Over 1500 caloriesOver 1500 calories

Not even 1500 caloriesNot even 1500 calories

Over 1500 caloriesOver 1500 calories