Monthly Member Seminar

June 2013

Agenda

• Staple Supplement Seminar• Progress Report• Healthy Snack Boardroom• Achieving Behavioural Goals• Action Planning

Staple Supplement Seminar 2013

RWL Coaching Team

Debate: Are supplements worthwhile?

• An evolutionary perspective

• Functional vs. Optimal

• Individual Needs• Accelerated results

Quality, Labelling and Price

• RDA’s

• Fillers

• Bogus products

• You get what you pay for – RESEARCH!

RWL Staple Supplements

• Protein• Omega 3• Vitamin D• Magnesium• Zinc• Multivitamin

Who could benefit from a protein supplement?

• Athletes undergoing physical training

• Vegetarians/Vegans• Anyone looking to

improve their body composition

Protein shakes vs. whole food

• Satiety • Digestion• Convenience• Cost• Nutritional Value• Overall

Protein Powder – Variations

• Whey

• Casein

• Vegan

Omega 3 fatty acids

• Important for everyone

• Cell membrane health– Inflammation– Body composition– Brain function– Cardiovascular Health

Why Omega 3 fatty acids?

• Omega 3 vs. Omega 6• Industrial agriculture• Vegetarians

Dosages

• 1 gram of high quality fish oil per % body fat

• Capsules or oil• Around 500mg.g-1 or

above of Omega 3 fatty acids is an acceptable level

Magnesium

• Abundance• What are the

benefits?• Serum vs. RBC

Wait… Blood work?

• Athletes• Health• Illness

• Cost

Magnesium supplementation for the rest of us.

• Chelates• Dosage– Diet– Sleep– Tablet/Topical

Vitamin D

• Production• Evolution• Measurement• Sources• Overdose

Optimal vitamin D

• Benefits?

• Dosage

Functions of Zinc in the Body

• It is a catalyst• Regulates – Immune Function– Insulin Sensitivity– Brain Function– And…

Hormone Balance

• Man Boobs and Bingo Wings

• Aromatisation• Antioxidant• Taste test

• The priority list of your average multivitamin.– Bottom line– Hardness– 1 a day– Small– Cheap ingredients– “Good enough”

Multivitamins

Our priorities

• Easily digestible• High quality ingredients• Appropriate dosages• Value for money

Questions?

Progress Report

Snack Boardroom

Achieving Behavioural Goals

Action Planning

See you next time!