foods essential to optimum nutrition
DESCRIPTION
Here is a list of 20 foods that are essential to optimum nutrition.TRANSCRIPT
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Monthly Workshop: October 2013
“Foods Essential to Optimum Nutrition”
Presented by Ryan Mitchell
Evolution Fitness Centrewww.evolutionfitnesscentre.com.au
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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.
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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.
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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
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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
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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
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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
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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
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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
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300 calories300 calories
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300 calories300 calories
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300 calories300 calories
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300 calories300 calories
MP Chicken, chickpea salad(with secret dressing)
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300 calories300 calories
Tuna salad
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300 calories300 calories
Lean steak & veg
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500 calories500 calories
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700 calories700 calories
Cheese burger & large fries
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700 calories700 calories
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900 calories900 calories
Quarterpounder & large fries
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900 calories900 calories
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Not even 1500 caloriesNot even 1500 calories
Over 1500 caloriesOver 1500 calories
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Not even 1500 caloriesNot even 1500 calories
Over 1500 caloriesOver 1500 calories