j eff b oris w ellness s olutions © holistic fitness & nutrition workshop day holistic fitness...

JeffBorisWellnessSolutions© www.jeffboriiswellness.com

HOLISTIC

FITNESS & NUTRITION WORKSHOP DAY

HOLISTIC

FITNESS & NUTRITION WORKSHOP DAY

Total Body & Life Total Body & Life Transformation SpecialistsTransformation Specialists

WELCOME!WELCOME!


HOLISTIC FITNESS MODELHOLISTIC FITNESS MODELHOLISTIC FITNESS MODELHOLISTIC FITNESS MODEL

Sports Goals

Makeover/Physique

Transformation Goals

Quality of Life Goals

AESTHETIC

Boris Holistic Fitness Model

HEALTH

FUNCTIONAL

℞ ℞

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GUIDING PHILOSOPHIES GUIDING PHILOSOPHIES & PRINCIPLES& PRINCIPLES


1.1. Lifestyle Epidemic vs. Disease EpidemicLifestyle Epidemic vs. Disease Epidemic

2.2. Holistic Model of Fitness (multi-dimensional)Holistic Model of Fitness (multi-dimensional)

3.3. Taking the Exercise-Nutrition Connection SeriouslyTaking the Exercise-Nutrition Connection Seriously

4.4. K.I.S.S. Nutrition (non-philosophy based, contextual, K.I.S.S. Nutrition (non-philosophy based, contextual, environmental influences)environmental influences)

5.5. Cellular RegenerationCellular Regeneration

6.6. Gene Switches:Gene Switches: Enviro Envirogenomics & genomics & NutriNutrigenomicsgenomics

7.7. The 7 Precursors of AgingThe 7 Precursors of Aging


The commitment to heal the planet and support our body’s potential begins with the commitment to “go green & clean” within!

Every day you have the power to make better choices that are in natural alignment with the body’s real needs.

This is the gateway to what our ancestors already knew and lived!

However, the state of our environment is now such that we must go beyond the basics of ancient wisdom, taking extra measures that our ancestors did not need BUT our bodies need now within the current context of our environment and lifestyles.



TAPPING INTO THE TRANSFORMATIONAL TAPPING INTO THE TRANSFORMATIONAL POWER OF THE 3-DAY FOOD RECORDPOWER OF THE 3-DAY FOOD RECORD

TAPPING INTO THE TRANSFORMATIONAL TAPPING INTO THE TRANSFORMATIONAL POWER OF THE 3-DAY FOOD RECORDPOWER OF THE 3-DAY FOOD RECORD

Jeff Boris, B.PHE, CPTN-CPT.M

Holistic Fitness Trainer, Research Educator

NUTRITIONAL NUTRITIONAL AWAKENINGAWAKENING

NUTRITIONAL NUTRITIONAL AWAKENINGAWAKENING


WHAT IF…WHAT IF…

……you followed the healthiest, most balanced diet and were still you followed the healthiest, most balanced diet and were still

deficient in nutrients?deficient in nutrients?

……you drank 14 cups of water a day and were still dehydrated?you drank 14 cups of water a day and were still dehydrated?

……the health and energy you have in your “best” condition was the health and energy you have in your “best” condition was

actually just a stepping stone to an even higher level of wellness?actually just a stepping stone to an even higher level of wellness?

……the stress of exercise was aging you more quickly and jeopardizing the stress of exercise was aging you more quickly and jeopardizing

your health without you even knowing it?your health without you even knowing it?

……toxins hidden in your fat tissue prevented you from losing weight?toxins hidden in your fat tissue prevented you from losing weight?


My Wellness JourneyMy Wellness Journey““Truth stands the test of experience”Truth stands the test of experience” - Einstein - Einstein

Unconscious Natural Beginnings, Early Role Models, Small Farm Living

Toxic in TO (diet, environment, meds) A Results Gap & Exercise Stress Nutritional Awakening #1 (Replenished) Nutritional Awakening #2 (Cleansed) Working Behind the Scenes:

- Research Delays and Bias

- The Organic Truth Exposed – Nutritional Supplements vs. Supplemental Foods

Unconscious Natural Beginnings, Early Role Models, Small Farm Living

Toxic in TO (diet, environment, meds) A Results Gap & Exercise Stress Nutritional Awakening #1 (Replenished) Nutritional Awakening #2 (Cleansed) Working Behind the Scenes:

- Research Delays and Bias

- The Organic Truth Exposed – Nutritional Supplements vs. Supplemental Foods


MAY 1999MAY 1999 SEPT 1999SEPT 1999

My Nutritional AwakeningMy Nutritional Awakening“We don’t know what we don’t know”“We don’t know what we don’t know”

Results Gap & Exercise Stress

Nutritional Awakening #1 (Replenished)

6/106/10 - Nutritional - Nutritional

8/108/10 - Immune - Immune

5/105/10 - Free Radicals - Free Radicals

5/105/10 - Bacteria - Bacteria

September 26, 2000 September 26, 2000 My Nutritional AwakeningMy Nutritional Awakening

- 20lbs BF

+18lbs LBM

18 weeks


APRIL 2007APRIL 2007 JUNE 2007JUNE 2007Nutritional Awakening #2 (Cleansed)

Natural Health Products Industry Exposed

- 10lbs BF

+10lbs LBM

12 weeks

TRANSFORMATION #1 (18 weeks)TRANSFORMATION #1 (18 weeks)

• 2 workouts/day (30-60min)

• 6 days/week

• Missed workouts = 0

• Daily nutritional analysis (every day)

TRANSFORMATION #2 (12 weeks)TRANSFORMATION #2 (12 weeks)

• 1 workout/day

• 3-5 days/week

• Missed workouts = 1-3/week

• No nutritional analysis (“body talk”)

My Nutritional AwakeningMy Nutritional Awakening“We don’t know what we don’t know”“We don’t know what we don’t know”


2007 ISABODY WINNERS

(Couples Category)


CLIENT RESULTSCLIENT RESULTS““Truth stands the test of experience”Truth stands the test of experience” - Einstein - Einstein

“I'm happy to say I'm pleased with the results...it was just the sort of kickstart I was hoping for. At the start of the (30-day) cleanse I weighed 177lbs and yesterday I weighed in at 159lbs! Most importantly, I kicked some bad eating habits and of course the results lifted my motivation for exercise.” – Jeff M.

“So far everyone has had great results!! One friend who is already in amazing shape reported that she still lost a few pounds, and has much clearer skin since doing her cleanse. Another friend lost 5 lbs in the first 4 days. I ran a 5 km run with my husband on the weekend to help him increase his time and he dropped 3 minutes from his last run, and it was also faster than my 5km time by 30 seconds!!” – Mindy G.

“I have been doing the program for around 15 days now - have lost 15 pounds and 14 inches! I feel much more energized and have noticed I have more focus at work (even through the 2-3 o'clock slump) I would definitely recommend the program to anyone!” – Jenny D.


“Just to check how affective this was on my blood sugar and diabetes, I did an experiment. I stopped and went to eating regular food that was supposed to be ok for a diabetic. Within 4 days, I was feeling terrible again. My sugar was rampant, my back hurt, I couldn't stand, I was tired and I knew immediately I had to get back on the program. IMMEDIATELY I got back to my healthy self...my sugar in the 100's and I am feeling MUCH BETTER! I guess this is FOR LIFE for me to stay healthy.” – Nancee

“Since early childhood, I’ve had, among other health challenges, severe stomach troubles. Without getting graphic, if you can name it, I suffered from it. There are a lot of foods out there that you eat not because you feel better, but you ‘know they’re good for you.’ What I DIDN’T expect by a long shot was the dramatic improvement in my GI health. My stomach normalized, my digestion eased, and I was in far less discomfort afterwards. For once, my stomach is healthy!” – Shaun B.



“I really have noticed a big difference in my sleeping.” – Ryan B.

“Dana is back on track and the migraines are fewer again. I have to tell you that I have never felt better. I was looking at some pictures from 2 years ago and was shocked at what I looked like. I feel so much better and I know I look better. Karla told me she thinks I look 20 years younger! That made me feel even better! I will be turning 52 this Aug and to know I look like I am 30 again, is amazing!” – Leslie M., VA, USA

“I do notice a very dramatic difference in my asthma. I'm so much better! I think I might be sleeping a bit better at night. Definitely falling asleep faster. I've noticed a HUGE decrease in my appetite and absolutely no desire to snack at night. One more thing..... I don’t have leg cramps anymore..... and I get those a lot at night.” – Tracy S.

“It was nothing for me to eat at least 3 chocolate bars every day and up to 6 or 8. Now I can be in a room with my favourite chocolate bar and I don’t miss it!” – Darlene V.D.



LIVING WITH A HOLISTIC EDGELIVING WITH A HOLISTIC EDGELIVING WITH A HOLISTIC EDGELIVING WITH A HOLISTIC EDGE

1. A CLEANER LIFESTYLE: reduce sources of toxins

2. A CLEANER DIET- Reduce sources of processed/refined foods- Emphasize increased amounts of raw, organic whole foods- Increase water (quantity, quality, assimilation)

3. SUPER FOODS- Organic, undenatured, ultra-low lactose whey protein- Chia seed (Salba)- Organic, virgin coconut oil- Organic Aloe Vera- Adaptogens (maca, goji, ashwaghanda, schizandra, etc.)

4. SUPER NUTRIENTS- Trace Minerals, Probiotics, Digestive Enzymes, EFA’s + Omega 7

5. CRON & MODIFIED “LIFESTYLE-BASED” NUTRITIONAL CLEANSING- Supporting the body’s natural detox processes through nutrition and exercise- Nutrigenomics; Cellular Cleansing, Replenishing & Regeneration


PUTTING TOGETHER PUTTING TOGETHER THE PIECESTHE PIECES

EXERCISENUTRITION


EXERCISEEXERCISE triggers multiple metabolic changes to bring about the positive chronic adaptations exercise is so well known for. In the hypermetabolic states that accompany the stress of exercise, nutrients participate in the metabolism of energy and energy stores, hormone synthesis and endocrine function, and the production and proper functioning of many different types of cell components. Immunocompetence is critical during and following the acute stress of exercise, since it is the body's means of regenerating damaged tissue and fighting infectious agents. Minerals, vitamins and amino acids are particularly important in this context because of their role in maintaining immune function. A deficit of nutrients may result in poor recovery, suboptimal adaptation, and worse, impaired immune responses or serious injury…

TAKING NUTRITION TAKING NUTRITION SERIOUSLYSERIOUSLY



Annually, 100,000 people under the age of 30 and 300,000 people over the age of 30 without any known health risks experience sudden cardiac death during vigorous exercise or shortly thereafter. (Centre for Disease Control, 1999)




WHY EXERCISE WHY EXERCISE STILLSTILL DOESN’T WORK DOESN’T WORK

“Conclusively, even well-designed exercise interventions, in the absence of a nutritional intervention, can lead to highly disappointing results.”

Study #1 - University of Texas: 12 weeks of exercise; 3 strength sessions/week, 2 interval sessions/week. Only1.5lbs of fat lost.

Study #2 - University of Oklahoma: 10 weeks of exercise; 3 endurance sessions/week, 2 strength sessions/week. Only 1.5lbs of fat lost.

“In each study, should the participants have hired personal trainers, they would have spent between $3500 and $4500 in personal training and gym fees. They would have spent between 50 and 60 hours doing gut-busting training sessions. And they would have lost a mere 1.5lbs of body fat for their efforts.”

“So, trainers, it’s time to recognize, without a nutritional intervention, exercise alone does kinda suck. Years and years of research have been leading to this conclusion. Many of us, because we’re too indoctrinated, have simply chosen to ignore this research.”

(“Why Exercise Won’t Make You Thin”, TIME MAGAZINE, John Cloud.)

John M Berardi, August 19th, 2009 (www.precisionnutrition.com)John M Berardi, August 19th, 2009 (www.precisionnutrition.com)


NUTRITIONAL DEFICIENCIES NUTRITIONAL DEFICIENCIES DIAGNOSED AS PHYSICAL DEFECTSDIAGNOSED AS PHYSICAL DEFECTS

Mitral Valve Prolapse Mitral Valve Prolapse

When you don't have B vitaminsB vitamins and the proper amount of magnesiummagnesium, zinczinc and calciumcalcium in your body, guess what happens to all the muscles in your body? They all start to lose their proper shapeall start to lose their proper shape. When the heart valve is misshapen, even in a minor way, things can start to go wrong in your circulatory system. If you were to take nutritional supplements then your heart would begin to literally "shape up" thereby eliminating the symptoms that were previously called "mitral valve prolapse."

When you don't have B vitaminsB vitamins and the proper amount of magnesiummagnesium, zinczinc and calciumcalcium in your body, guess what happens to all the muscles in your body? They all start to lose their proper shapeall start to lose their proper shape. When the heart valve is misshapen, even in a minor way, things can start to go wrong in your circulatory system. If you were to take nutritional supplements then your heart would begin to literally "shape up" thereby eliminating the symptoms that were previously called "mitral valve prolapse."

Congenital… Congenital… Surgery and DrugsSurgery and Drugs

Medical Answer?Medical Answer?


DRUGS CAUSE NUTRITIONAL DEFICIENCIESDRUGS CAUSE NUTRITIONAL DEFICIENCIES

“Millions of curable side-effects are the direct result of drug-induced nutrient deficiencies. In other words, a drug “robs” you of one or more nutrients or other helpful substances, and the lack of nutrient(s) causes unpleasant symptoms. In a sense, the drug acts like an “anti-vitamin pill,” taking away the substances you need for good health.” – Frederic Vagnini, M.D., & Barry Fox, Ph.D. (The Side Effects Bible)

“Millions of curable side-effects are the direct result of drug-induced nutrient deficiencies. In other words, a drug “robs” you of one or more nutrients or other helpful substances, and the lack of nutrient(s) causes unpleasant symptoms. In a sense, the drug acts like an “anti-vitamin pill,” taking away the substances you need for good health.” – Frederic Vagnini, M.D., & Barry Fox, Ph.D. (The Side Effects Bible)


Doctors Fail to Recognize Healing Power of Doctors Fail to Recognize Healing Power of Food, Nutrition & SupplementsFood, Nutrition & Supplements

“The authority whom patients most wish to consult for information on health -- their physician -- remains insufficiently informed

about the role of diet in the prevention and treatment of disease," concludes a recently convened panel of US nutrition experts known as the

Intersociety Professional Nutrition Education Consortium.

“The authority whom patients most wish to consult for information on health -- their physician -- remains insufficiently informed

about the role of diet in the prevention and treatment of disease," concludes a recently convened panel of US nutrition experts known as the

Intersociety Professional Nutrition Education Consortium.

The average duration of nutritional instruction The average duration of nutritional instruction for medical schools is 18-26hrs.for medical schools is 18-26hrs. (Status of Nutrition Education in Canadian Dental and Medical Schools. CMAJ, 1984; 130 (7): 851-853.)

"Physicians are nutritionally illiterate.""Physicians are nutritionally illiterate." – Dr. Andrew Weil,– Dr. Andrew Weil, M.D. M.D.

"It is not the germ, it is the soil.”"It is not the germ, it is the soil.” -- Louis Pasteur Louis Pasteur


HEALTH BEGINS WITHIN at the HEALTH BEGINS WITHIN at the CELLULAR LEVELCELLULAR LEVEL

HEALTH BEGINS WITHIN at the HEALTH BEGINS WITHIN at the CELLULAR LEVELCELLULAR LEVEL

2. Healthy Cells = Healthy Organs = Healthy Organ 2. Healthy Cells = Healthy Organs = Healthy Organ Systems = Healthy BodySystems = Healthy Body

3. Cellular Metabolism & Cellular Regeneration is 3. Cellular Metabolism & Cellular Regeneration is directly related to the functions of directly related to the functions of CleansingCleansing and and ReplenishingReplenishing

4. DYS-FUNCTION at this level is at the 4. DYS-FUNCTION at this level is at the root causeroot cause of of DIS-EASEDIS-EASE

1. Cells are the smallest functional unit of Life1. Cells are the smallest functional unit of Life


METABOLIC PROCESSESMETABOLIC PROCESSES INTERMEDIARIESINTERMEDIARIES(precursors)(precursors)

AGE-RELATED AGE-RELATED PATHOLOGIESPATHOLOGIES

RespirationRespiration (oxidation)(oxidation)

Carbohydrate metabolismCarbohydrate metabolism (glycation)(glycation)

Cell turnoverCell turnover (mutations, telomere (mutations, telomere shortening, disregulation,shortening, disregulation, stem cell depletion) stem cell depletion)Etc....Etc....

Toxic BuildupToxic Buildup(1) Intracellular(1) Intracellular(2) Extracellular(2) ExtracellularMutationsMutations(3) Chromosomal(3) Chromosomal(4) Mitochondrial(4) Mitochondrial(5) Protein Crosslinks(5) Protein CrosslinksCell DeathCell Death(6) Good Cells Die(6) Good Cells Die(7) Bad Cells Don't(7) Bad Cells Don't

Alzheimer's, Dementia, Alzheimer's, Dementia, Atherosclerosis, Atherosclerosis, Arteriosclerosis, Cancers, Arteriosclerosis, Cancers, Stroke, Type 2 Diabetes, Stroke, Type 2 Diabetes, Hormone decline, Hormone decline, MenopauseMenopauseImmune decline, Immune decline, Pneumonia, Pneumonia, Osteoarthritis, Blindness, Osteoarthritis, Blindness, Hearing Loss, Renal Hearing Loss, Renal Failure, Hypertension, Failure, Hypertension, Vascular Disease, Cardiac Vascular Disease, Cardiac Weakness, Cardiac Weakness, Cardiac Failure, Etc....Failure, Etc....

7 PRECURSORS OF AGING7 PRECURSORS OF AGING“Rejuvenation may be far more achievable than stopping aging.”“Rejuvenation may be far more achievable than stopping aging.”

Aubrey de Grey, leading anti-aging researcher, University of Cambridge


YOUR DAILY MAKEOVERYOUR DAILY MAKEOVERYOUR DAILY MAKEOVERYOUR DAILY MAKEOVER50,000 of the cells in your body will die and be replaced with 50,000 of the cells in your body will die and be replaced with

new cells, all while you have been reading this sentence!new cells, all while you have been reading this sentence!

• The human body makes about 2 million red blood cells every second.

• Humans shed and re-grow outer skin cells about every 27 days - almost 1,000 new skins in a lifetime.

• Every five days you get a new stomach lining.

• You get a new liver every two months.

• A new skeleton every 3 months.

• Every year, 98% of the atoms in your body are replaced.

• Within 7 years nearly every cell in the body has been renewed!

The human body continuously The human body continuously self-repairsself-repairs, , and our body is and our body is recreatingrecreating itself constantly! itself constantly!

We’re capable of reversing DIS-EASE and the “AGING PROCESS”!We’re capable of reversing DIS-EASE and the “AGING PROCESS”!


What If You Could Begin What If You Could Begin Transforming Your Health & Transforming Your Health &

Body Within Just 24hrs?Body Within Just 24hrs?

What If You Could Begin What If You Could Begin Transforming Your Health & Transforming Your Health &

Body Within Just 24hrs?Body Within Just 24hrs?

““No matter what your age or No matter what your age or health status, you can health status, you can improveimprove

in just 24 hours – with in just 24 hours – with increased energy, stamina, and increased energy, stamina, and

libido, elevated mood, more libido, elevated mood, more fat-burning enzymes, and fat-burning enzymes, and

youthful vitality.”youthful vitality.”

““No matter what your age or No matter what your age or health status, you can health status, you can improveimprove

in just 24 hours – with in just 24 hours – with increased energy, stamina, and increased energy, stamina, and

libido, elevated mood, more libido, elevated mood, more fat-burning enzymes, and fat-burning enzymes, and

youthful vitality.”youthful vitality.”


CO-CREATING HEALTH/DISEASECO-CREATING HEALTH/DISEASECO-CREATING HEALTH/DISEASECO-CREATING HEALTH/DISEASE

“ENVIROGENOMICS”: Exposure to environmental chemicals alter gene expression in ways that result in functional deficits where they

surface as increased susceptibility to disease.(Heindel, J. Cellular, Organs, and Systems Pathobiology Branch, National

Institute of Environmental Health Sciences, NIH)

NUTRIGENOMICS: NUTRIGENOMICS: The science of how The science of how specific specific nutrients alter gene expressionnutrients alter gene expression in ways that result in in ways that result in functional deficitsfunctional deficits OR OR benefitsbenefits where they surface as where they surface as

increased increased susceptibility to diseasesusceptibility to disease OR OR healthhealth..

GENE SWITCHES


““If you’re not If you’re not CREATING HEALTHCREATING HEALTH, , you’re you’re CONTRIBUTING to DISEASECONTRIBUTING to DISEASE””““If you’re not If you’re not CREATING HEALTHCREATING HEALTH, ,

you’re you’re CONTRIBUTING to DISEASECONTRIBUTING to DISEASE””


The nutritional state of your body is dependent on 5 things:

Our Food Choices

The Nutritional Content of the food we eat

The ability of our bodies to Assimilate nutrients

Environmental Influences which give rise to extra nutrients being needed, or interfere with absorption and/or uptake of certain groups of nutrients

Individual Differences (genetic variability)

ACHIEVING ACHIEVING NUTRITIONAL BALANCENUTRITIONAL BALANCE

ACHIEVING ACHIEVING NUTRITIONAL BALANCENUTRITIONAL BALANCE

4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long


““WHAT IS THE RIGHT DIET WHAT IS THE RIGHT DIET FOR ME?”FOR ME?”


KEY DIETARY CONCEPTS…KEY DIETARY CONCEPTS…Everyone can agree on!

“To meet the body’s daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45-65% of calories from carbohydrates, 20-35% from fat and 10-35% from protein.” – National Academies Institute of Medicine, Food and Nutrition Board

6-7 feedings per day

Low glycemic, higher protein meals

Smart fats with each feeding

Pre & Post-workout shakes for optimal results

Water (8-10cups+): 1-2 cups of water first thing upon waking, 1 cup water prior to bed


K.I.S.S. NUTRITION©K.I.S.S. NUTRITION©K.I.S.S. NUTRITION©K.I.S.S. NUTRITION©

1. Common sense dictates what your body needs.

2. Straying from nutrition fundamentals creates imbalances that interferes with common sense.

3. Environmental factors that include toxic exposure, technology and social conditioning alters nutrition fundamentals, interfering with human physiology and influencing behaviour.

4. The “Truth” always remains constant…however, the questions we must ask and their answers vary according to a) the context of our external and internal environment, and b) what we think we know.

5. No book or nutrition expert can tell you what is best for your body better than your own body (your “inner guru”).

SEEKING ANSWERS HAS LED US FURTHER AND SEEKING ANSWERS HAS LED US FURTHER AND FURTHER AWAY FROM LIVING THE SIMPLE TRUTH…FURTHER AWAY FROM LIVING THE SIMPLE TRUTH…

Tapping into the Power of the 3-Day Food Record for Tapping into the Power of the 3-Day Food Record for creating greater awareness and positive change.creating greater awareness and positive change.


FALSE FALSE NEGATIVES/POSITIVESNEGATIVES/POSITIVES

FALSE FALSE NEGATIVES/POSITIVESNEGATIVES/POSITIVES

FALSE NEGATIVE: Something that has been labeled “bad” for you without consideration given to correctable body imbalances and/or differences in food processing. (Dairy allergies - organic vs. inorganic, pasteurized vs. raw, low-fat vs. natural, cultured/fermented sources)

FALSE POSITIVE: FALSE POSITIVE: Something that has either a) been Something that has either a) been labeled “good” for you without consideration given to labeled “good” for you without consideration given to individual differences in your metabolic processes (i.e. individual differences in your metabolic processes (i.e. coffee), or b) triggers a transient positive reaction in your coffee), or b) triggers a transient positive reaction in your body which may be temporary or has become a permanent body which may be temporary or has become a permanent adaptation of the body (i.e. Inability to eat breakfast).adaptation of the body (i.e. Inability to eat breakfast).


Willpower gets in the way of living a Willpower gets in the way of living a balanced, healthy lifestyle…balanced, healthy lifestyle…When you When you

eat and exercise for balanced brain eat and exercise for balanced brain chemistry your brain does the rest for chemistry your brain does the rest for

youyou…It EFFORTLESSLY directs the …It EFFORTLESSLY directs the body to body to hunger forhunger for healthier foodshealthier foods

and to and to seek physical activityseek physical activity!!

Willpower gets in the way of living a Willpower gets in the way of living a balanced, healthy lifestyle…balanced, healthy lifestyle…When you When you

eat and exercise for balanced brain eat and exercise for balanced brain chemistry your brain does the rest for chemistry your brain does the rest for

youyou…It EFFORTLESSLY directs the …It EFFORTLESSLY directs the body to body to hunger forhunger for healthier foodshealthier foods

and to and to seek physical activityseek physical activity!!

NO WILLPOWER NEEDED!NO WILLPOWER NEEDED!

If programs have not worked in the past, they didn’t balance If programs have not worked in the past, they didn’t balance brain chemistry. It was NOT a symptom of weak will.brain chemistry. It was NOT a symptom of weak will.

Only when you are out of balance does it take Only when you are out of balance does it take WILLPOWER to keep your diet healthy.WILLPOWER to keep your diet healthy.



As you begin to experience balanced brain chemistry you begin to enter the “zone” of endless energy, balanced moods and consistent motivation. It is this normal state of mind that will quickly become a NEW REFERENCE POINT for correctly interpreting your body’s messages.

When you know what a balanced state feels like, you can instantly tell if a food causes you to fall out of the zone. By listening to your body, you are freed from having to follow the conflicting advice of experts.

Such a program works by helping you get to a state of PEAK EXPERIENCE and staying there long enough so you can determine what works and what doesn’t.



TUNING INTO YOUR INNER GURU:TUNING INTO YOUR INNER GURU: The body may be saying one thing, The body may be saying one thing, but they hear something else. For example…but they hear something else. For example…

The body is saying “Give me water” and they reach for a soft drink.The body is saying “Give me water” and they reach for a soft drink.

The body is saying “I am sleepy, give me stimulating exercise so I can The body is saying “I am sleepy, give me stimulating exercise so I can wake up” and they hear “I am sleepy” and sleep more.wake up” and they hear “I am sleepy” and sleep more.

The body is saying this cookie with refined sugar is not nutritious The body is saying this cookie with refined sugar is not nutritious enough, and they hear “One cookie is not enough, eat more.”enough, and they hear “One cookie is not enough, eat more.”

The body is saying “This meal is mineral- and enzyme-deficient, give The body is saying “This meal is mineral- and enzyme-deficient, give me supplements” and you hear “This meal is not enough, eat more.”me supplements” and you hear “This meal is not enough, eat more.”


NO WILLPOWER NEEDED!NO WILLPOWER NEEDED!CONCEPT OF “NORMAL NEUROSIS”:CONCEPT OF “NORMAL NEUROSIS”: Any and all unhealthy habits / Any and all unhealthy habits / addictive behaviours are symptoms of brain imbalance. Although giving addictive behaviours are symptoms of brain imbalance. Although giving up the original addiction is certainly a positive step, they will still suffer up the original addiction is certainly a positive step, they will still suffer from the stress and distress associated with any addictive behaviour from the stress and distress associated with any addictive behaviour until they balance the chemicals in their brains.until they balance the chemicals in their brains. Lifestyle change is Lifestyle change is NEVER complete until we balance brain chemistry with appropriate NEVER complete until we balance brain chemistry with appropriate exercise and balanced nutrition.exercise and balanced nutrition.

CHARACTERISTICS OF A BALANCED BRAINCHARACTERISTICS OF A BALANCED BRAIN• freedom from hunger cravingsfreedom from hunger cravings• stable moodsstable moods• unconditional happinessunconditional happiness• more energymore energy• better sleepbetter sleep• easier to get up in the morning and WANT to exerciseeasier to get up in the morning and WANT to exercise• living in this state, it is not only easier to pick and choose the living in this state, it is not only easier to pick and choose the

right foods, BUT your relationships are easier as wellright foods, BUT your relationships are easier as well


• Eating lessEating less eventually results in eventually results in eating moreeating more because of the because of the inhibition in the production of necessary brain chemicalsinhibition in the production of necessary brain chemicals

• Research reveals that Research reveals that almost all womenalmost all women struggle daily with struggle daily with unhealthy food cravingsunhealthy food cravings

• WillpowerWillpower further further depletes the braindepletes the brain of necessary brain of necessary brain chemicalschemicals

• When your nutrition stimulates balanced brain chemicals, When your nutrition stimulates balanced brain chemicals, healthy food tastes betterhealthy food tastes better..

• When When cells are being properly nourishedcells are being properly nourished, you no longer feel , you no longer feel the need to overeat.the need to overeat.

WHY DIETS DON’T WORK…AND WHY DIETS DON’T WORK…AND BALANCED BRAIN CHEMISTRY DOES!BALANCED BRAIN CHEMISTRY DOES!

WHAT YOU WANT TO EAT CHANGES WITHIN A WEEK WHEN THE WHAT YOU WANT TO EAT CHANGES WITHIN A WEEK WHEN THE BRAIN IS BALANCED AND YOUR CELLS ARE NOT STARVING.BRAIN IS BALANCED AND YOUR CELLS ARE NOT STARVING.


Brain Chemistry May Spur Unhealthy BehavioursBrain Chemistry May Spur Unhealthy Behaviours(University of Pittsburgh Medical Center, 2006)

Research suggests that an under active brain serotonin Research suggests that an under active brain serotonin system may help drive people tosystem may help drive people to smokesmoke,, eat poorlyeat poorly andand stay sedentarystay sedentary..

"Until now, no one had studied the possibility that"Until now, no one had studied the possibility that brain brain abnormalities could explain why some people make abnormalities could explain why some people make these poor lifestyle choicesthese poor lifestyle choices.”.”

BRAIN CHEMISTRY and the BRAIN CHEMISTRY and the PHYSIOLOGYPHYSIOLOGY of MOTIVATION of MOTIVATION

““When our body chemistry is out of balance, the mind When our body chemistry is out of balance, the mind and body will respond by producing chemicals that and body will respond by producing chemicals that alter behaviour.”alter behaviour.” – Lisa Shock, B.Sc., Dr. Robert Erdmann, Ph.D., Food Cravings: Their Causes and Their Cures


“Instead of trying to change Instead of trying to change whatwhat we eat, we should change what we eat, we should change what we we wantwant to eat to eat…The emphasis is always on supplementing what you eat with healthy nutrients. Adding rather than trying to take away things, is not only much easier, it is healthier…When the brain is motivated, healthy foods taste better.”

THE MARS & VENUS THE MARS & VENUS

DIET & EXERCISE SOLUTIONDIET & EXERCISE SOLUTION

“What you want to eat changes in nine daysnine days when your brain is balanced and your cells are not starving.”

“By caring for our bodies through cleansingcleansing, supplementationsupplementation, and exerciseexercise, we can stimulate the hormones in our bodies

and brains to change our wants.”


1. The same diet plan may cause a woman to gain weight, while a man 1. The same diet plan may cause a woman to gain weight, while a man will lose weight?will lose weight?

2. A man’s diet – not how much he has worked – is primarily 2. A man’s diet – not how much he has worked – is primarily responsible for fatigue at the end of his workday?responsible for fatigue at the end of his workday?

3. A women’s diet can contribute more significantly to her feelings of 3. A women’s diet can contribute more significantly to her feelings of fulfillment than the behaviour of her partner?fulfillment than the behaviour of her partner?

4. More men and fewer women experience addictive tendencies to 4. More men and fewer women experience addictive tendencies to harmful substances, work, or exercise?harmful substances, work, or exercise?

DID YOU KNOW…DID YOU KNOW…

5. More men have the symptoms of 5. More men have the symptoms of low dopamine while more women low dopamine while more women have the symptoms of low have the symptoms of low serotonin?serotonin?

6. 90% of the people who seek 6. 90% of the people who seek counseling are women, and that counseling are women, and that most demonstrate the symptoms of most demonstrate the symptoms of low serotonin?low serotonin?


7. An exercise program to assist a man in losing weight might inhibit 7. An exercise program to assist a man in losing weight might inhibit weight loss in a woman as well as produce food cravings?weight loss in a woman as well as produce food cravings?

8. Certain food combinations will put a man to sleep but put a woman 8. Certain food combinations will put a man to sleep but put a woman in the mood or vice versa?in the mood or vice versa?

9. Starting a new diet program, even if it is not good for you, will cause 9. Starting a new diet program, even if it is not good for you, will cause a man, but not a woman, to lose weight temporarily?a man, but not a woman, to lose weight temporarily?

DID YOU KNOW…DID YOU KNOW…

10. Skipping breakfast in the morning 10. Skipping breakfast in the morning will contribute to depression and will contribute to depression and cause weight gain for a woman but cause weight gain for a woman but may create an endorphin high for a may create an endorphin high for a man, to be followed by low energy man, to be followed by low energy and overeating at the end of the and overeating at the end of the day?day?

11. Exercise in general is NOT good for 11. Exercise in general is NOT good for obese women to begin losing obese women to begin losing weight, BUT is absolutely essential weight, BUT is absolutely essential for obese men?for obese men?


3-DAY 3-DAY LIFESTYLELIFESTYLE FOOD RECORD: FOOD RECORD: SELF-REFLECTION & SELF-REFLECTION &

NATURAL LEARNINGNATURAL LEARNING

3-DAY 3-DAY LIFESTYLELIFESTYLE FOOD RECORD: FOOD RECORD: SELF-REFLECTION & SELF-REFLECTION &

NATURAL LEARNINGNATURAL LEARNINGThis is how everyone begins to learn as an infant but as we get older there's a tendency for such a natural process to get complicated and things like self-image, limiting beliefs, ego, etc. get in the way. There are three key points:

1) With any change we wish to make in life we must first bring it to our conscious awareness and keep it there long enough in order to create a new behaviour; 2) We must also consistently practice the desired behaviour to become better at it and more comfortable with it; 3) Through non-judgemental self-reflection of what was effective and what needs improvement, we are able to set a course of self-correction (much like sailing a boat) to strengthen the desired behaviour with the desired outcome.


YOUR 3-DAY YOUR 3-DAY LIFESTYLELIFESTYLE FOOD RECORD FOOD RECORD

1. Water Intake & Sleep (Quantity vs. Quality)

2. Meal Timing: Breakfast? Frequency/Timing Between Meals & Snacks?

3. Carbohydrate Sources: #Fruits & Veggies, Simple vs. Complex, Glycemic Rating, Food Combining, Timing?

4. Protein Sources: Protein Quality/Quantity, Fat Content, Frequency & Timing?

5. Fat Sources: Fat Quality/Quantity, Timing?

7. Micronutrients: Variety? Extra needs?

6. Total Caloric Intake: Hunger Cues? Energy Levels? Body Comp Changes? Etc.

Influence of the experience of monitoring food intake?Influence of the experience of monitoring food intake?

8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?


THE POWER OF SLEEPTHE POWER OF SLEEPTHE POWER OF SLEEPTHE POWER OF SLEEP

Regular exercise can lower a woman's cancer risk -- but only if she's getting enough sleep. The National Cancer Institute followed nearly 6,000 women for almost 10 years. Women in the top half of physical activity levels showed an approximate 20 percent reduction in cancer risk, but sleeping less than seven hours per night resulted in a decreased benefit.

To Bed (9pm – 11pm) and Wake Up (5am – 7am)

Men produce highest levels of testosterone within first 2hrs of sleep, determining dopamine levels for the next day

Women produce highest levels of serotonin during first 2hrs of waking determining levels for entire day


Drinking at least 5 cups of water per day Drinking at least 5 cups of water per day can decrease ones risk of a heart attack.can decrease ones risk of a heart attack.

TRUETRUE


A study of 8, 280 men and 12 017 women examined the relationship between heart disease and water intake. Those who drank 5 or more glasses of water daily were less likely to die of a heart attack than those who drank 2 or less. The men were 54% less likely to die from a heart attack.

(Chan, J., et al. (2002). Water, other fluids, and fatal (Chan, J., et al. (2002). Water, other fluids, and fatal coronary heart disease. Am J Epidemiol, 155:827-33)coronary heart disease. Am J Epidemiol, 155:827-33)


• Blood Viscosity & Volume: blood pressure, circulation issues, stress response (Aspirin vs. Water?)

• Temperature Regulation

• Muscle & Joint Health: arthritis, back discomfort

• Cognitive Function (only 2% dehydration)

• Nutrient Absorption and Waste Elimination

• Carbohydrate, Fat & Protein Metabolism

WATER: A Fountain of WATER: A Fountain of Youth!Youth!


BREAKFAST & DINNERBREAKFAST & DINNER = lower calorie meals= lower calorie meals

LUNCHLUNCH = biggest meal= biggest meal

ENZYME PRODUCTION:ENZYME PRODUCTION:

• Body starts producing enzymes to digest food around 7amBody starts producing enzymes to digest food around 7am

• Between 7am – 12pm, enzyme prod’n increases to max.Between 7am – 12pm, enzyme prod’n increases to max.

• 2pm enzyme prod’n starts to decline2pm enzyme prod’n starts to decline

• 7pm enzyme prod’n stops7pm enzyme prod’n stops

• If eating after 7pm add digestive enzyme supplementIf eating after 7pm add digestive enzyme supplement

• Depending on foods eaten, may want to add digestive Depending on foods eaten, may want to add digestive enzyme to other mealsenzyme to other meals

HOW TO OPTIMIZE EATING HOW TO OPTIMIZE EATING EVERY 2-3 HOURS EVERY 2-3 HOURS

(3 meals plus 2-3 snacks)(3 meals plus 2-3 snacks)


MORE ABOUT BREAKFAST FOR MORE ABOUT BREAKFAST FOR BALANCED BRAIN CHEMISTRYBALANCED BRAIN CHEMISTRY

• Eating anEating an enzyme-deficient breakfastenzyme-deficient breakfast can make people feel sluggish & tired.can make people feel sluggish & tired.

• PancreasPancreas shifts from creating the enzymes necessary for healthy brain shifts from creating the enzymes necessary for healthy brain chemistry to digesting enzyme-deficient foods.chemistry to digesting enzyme-deficient foods.

CONSUMING ENZYME & MINERAL RICH SMOOTHIES ADDRESSES THIS!CONSUMING ENZYME & MINERAL RICH SMOOTHIES ADDRESSES THIS!

A WOMAN’S VS A MAN’S BREAKFASTA WOMAN’S VS A MAN’S BREAKFAST

♀♀ Protein in the morning is essential forProtein in the morning is essential for SEROTONINSEROTONIN production, but production, but too much will inhibit it.too much will inhibit it.

The morning light stimulates pineal gland to produce The morning light stimulates pineal gland to produce SEROTONIN.SEROTONIN.

♂ ♂ More protein createsMore protein creates DOPAMINEDOPAMINE for men.for men.


1.1. TryptophanTryptophan converted toconverted to Serotonin (S)Serotonin (S) ANDAND phenylalaninephenylalanine && tyrosine tyrosine converted toconverted to Dopamine (D)Dopamine (D)..

2. To create balanced brain chemistry2. To create balanced brain chemistry men & women need both S & Dmen & women need both S & D

3. Amino acids must be transported across the brain-blood barrier;3. Amino acids must be transported across the brain-blood barrier; AA AA compete with each othercompete with each other..

4. Being the smallest, tryptophan is the last to get through;4. Being the smallest, tryptophan is the last to get through; if the overall if the overall amino acid count is very high, the brain absorbs less tryptophan to amino acid count is very high, the brain absorbs less tryptophan to produce serotoninproduce serotonin..

5. AA are also used by the muscles (except tryptophan): when muscles are 5. AA are also used by the muscles (except tryptophan): when muscles are exercised they absorb most AA and leave no competition for tryptophanexercised they absorb most AA and leave no competition for tryptophan (exercise directs competing AA to the muscles, and tryptophan is then (exercise directs competing AA to the muscles, and tryptophan is then easily absorbed by the brain)easily absorbed by the brain). This explains why. This explains why men have higher levels men have higher levels of serotoninof serotonin…they are born with a…they are born with a high muscle-to-fat ratiohigh muscle-to-fat ratio..

BRAIN CHEMICALS ARE DIRECTLY BRAIN CHEMICALS ARE DIRECTLY AFFECTED BY OUR MUSCLE-TO-FAT RATIOAFFECTED BY OUR MUSCLE-TO-FAT RATIO


BRAIN CHEMICALS ARE DIRECTLY BRAIN CHEMICALS ARE DIRECTLY AFFECTED BY OUR MUSCLE-TO-FAT RATIOAFFECTED BY OUR MUSCLE-TO-FAT RATIO

6. When a6. When a woman is NOT exercisingwoman is NOT exercising, , eating proteineating protein will cause herwill cause her D D levels to rise and her S levels to decreaselevels to rise and her S levels to decrease, because she has less , because she has less muscle and more fat.muscle and more fat.

7.7. WomenWomen have to be particularly carefulhave to be particularly careful NOT to overeat protein in the NOT to overeat protein in the morningmorning and toand to get plenty of exercise get plenty of exercise beforebefore breakfast breakfast..

8. In addition to the AA provided by protein, a woman needs to 8. In addition to the AA provided by protein, a woman needs to consume enoughconsume enough fat for S prod’n (HIGH PROTEIN, LOW FAT DIETS fat for S prod’n (HIGH PROTEIN, LOW FAT DIETS DO NOT WORK FOR WOMEN)DO NOT WORK FOR WOMEN) ..

9. Brain chemicals are regulated by prostaglandins, which are created 9. Brain chemicals are regulated by prostaglandins, which are created by EFA’s;by EFA’s; Omega3 is essential for S prod’nOmega3 is essential for S prod’n..

10. A10. A high CARB breakfasthigh CARB breakfast will stimulate S prod’n BUT too much will stimulate S prod’n BUT too much makesmakes blood sugar unstableblood sugar unstable which eventuallywhich eventually inhibits S prod’ninhibits S prod’n..

11.11. Men require more proteinMen require more protein, , women require more dietary fatwomen require more dietary fat rich in rich in Omega-3; both require enough carbs to fuel the brain.Omega-3; both require enough carbs to fuel the brain.


MEN:MEN: 30% Protein, 20% Fat, 50% Carbohydrates 30% Protein, 20% Fat, 50% Carbohydrates

WOMEN:WOMEN: 20% Protein, 30% Fat, 50% Carbohydrates 20% Protein, 30% Fat, 50% Carbohydrates

More PROTEIN for MEN and Less for WOMEN ensures MEN get More PROTEIN for MEN and Less for WOMEN ensures MEN get enough to produce DOPAMINE (and TESTOSTERONE) and that enough to produce DOPAMINE (and TESTOSTERONE) and that WOMEN don’t get too much, which would inhibit SEROTONIN WOMEN don’t get too much, which would inhibit SEROTONIN production.production.

More FAT in the diet creates more OXYTOCIN, which is particularly More FAT in the diet creates more OXYTOCIN, which is particularly good for WOMEN.good for WOMEN.

MEN VS. WOMEN MEN VS. WOMEN NUTRIENT NUTRIENT

RECOMMENDATIONSRECOMMENDATIONS


ROUND:ROUND: More fatty acids from good dietary fat! Essential for burning fat, building healthy tissues, and regulating production and balance of hormones.

TRIANGULAR:TRIANGULAR: More amino acids from a well-balanced protein diet. These body types use up protein more quickly because of their muscles. If all protein is consumed by muscles then there is not enough left for production of dopamine. Too much fat or carbs will cause an insulin response, sending all AA to the muscles, leaving none for prod’n of dopamine. More exercise required. Tends to overexercise because too much exercise produces endorphin high. This is a FALSE BENEFIT because overexercising uses up AA and blocks continuous prod’n of DOPAMINE. Overexercise = less focused, less motivated, less attentive. Overexercising men and muscular men tend to have more problems with addiction and ADD/ADHD symptoms because of low dopamine. Triangular vegetarians need to be careful with combining protein sources to ensure all essential AA to produce brain chemicals.

RECTANGULAR:RECTANGULAR: More sugar from good carbohydrates. Thin people suffer most from brain imbalances.

BODY TYPESBODY TYPES


PUTTING TOGETHER PUTTING TOGETHER THE PIECESTHE PIECES

EXERCISENUTRITION

SUPPLEMENTATION


TO SUPPLEMENT, OR NOT TO TO SUPPLEMENT, OR NOT TO SUPPLEMENT?SUPPLEMENT?

TO SUPPLEMENT, OR NOT TO TO SUPPLEMENT, OR NOT TO SUPPLEMENT?SUPPLEMENT?

1. Human beings should get their nutrition from food.

2. But food no longer contains enough of all the essential nutrients our bodies need within the context of

today’s environment & lifestyles. Therefore, supplementation is

necessary.

3. However, conventional supplementation falls short of

delivering the missing nutrients in a form recognizable by the body.


WHAT IF….

1. It’s not about one OVER the other, but how each is needed to COMPLEMENT the other?

2. Supplements took the form of FOOD? (i.e. Supplemental Food Nutrients vs. Nutrient Supplements)?

3. Specific forms of certain nutrients or amounts beyond the %DV triggered beneficial “gene switches” (i.e. NUTRIGENOMICS)?

SUPPLEMENTS VS. FOODSUPPLEMENTS VS. FOODSUPPLEMENTS VS. FOODSUPPLEMENTS VS. FOOD


RESEARCH ON RESEARCH ON “GOING ORGANIC”“GOING ORGANIC”

RESEARCH ON RESEARCH ON “GOING ORGANIC”“GOING ORGANIC”

Organic Diets Significantly Lower Children's Dietary Exposure to Organophosphorus Pesticides

Environmental Health Perspectives Volume 114, Number 2, February 2006

Pesticide levels of 23 children were measured before and after switching to an organic diet. After just 5 consecutive days, pesticides decreased to undetectable levels, remaining that way until conventional diets were reintroduced.

“In conclusion, we were able to demonstrate that an organic diet provides a dramatic and immediate protective effect against exposures to organophosphorus pesticides that are commonly used in agricultural production. We also concluded that these children were most likely exposed to these organophosphorus pesticides exclusively through their diet.”


WHEN IT PAYS TO WHEN IT PAYS TO BUY ORGANICBUY ORGANIC

WHEN IT PAYS TO WHEN IT PAYS TO BUY ORGANICBUY ORGANIC

1. DIRTY DOZEN: Apples, Bell Peppers, Celery*, Cherries, Imported Grapes, Nectarines, Peaches*(9), Pears, Potatoes, Red Raspberries*(9), Spinach*(10), Strawberries

WHY? Carry much more pesticide residues even after washing.

2. MEAT, POULTRY, EGGS and DAIRY

WHY? Avoid hormones and antibiotics; higher on food chain resulting in higher concentrations of chemicals.

3. BABY FOOD

WHY? Children’s developing body esp. vulnerable to toxins; Baby food often condensed, potentially concentrating toxins.

(Environmental Working Group: www.foodnews.org)(Environmental Working Group: www.foodnews.org)


WHEN TO BUY ORGANIC IF PRICE WHEN TO BUY ORGANIC IF PRICE IS NO OBJECTIS NO OBJECT

WHEN TO BUY ORGANIC IF PRICE WHEN TO BUY ORGANIC IF PRICE IS NO OBJECTIS NO OBJECT

Breads, Oils, Potato Chips, Pasta, Cereals, and other Packaged Foods (i.e. canned or dried fruit & vegetables)

WHY? Although these products may have lower levels of contaminants, they offer limited health value because processing tends to wash away key nutrients. The more a food is processed, the less health value its organic version offers.


• An organic high glycemic carb is still high glycemic.

• An organic high fat diet is still high fat.


DON’T BOTHER BUYING THESE DON’T BOTHER BUYING THESE ITEMS ORGANICITEMS ORGANIC

DON’T BOTHER BUYING THESE DON’T BOTHER BUYING THESE ITEMS ORGANICITEMS ORGANIC

1. SEAFOOD

WHY? Whether caught in the wild or farmed, fish can be labeled organic, despite presence of contaminants (mercury & PCBs). Producers are allowed to make their own organic claims as long as they don’t use “certified organic” logos.

2. COSMETICS/PERSONAL CARE PRODUCTS (unless it consists primarily of organic agricultural ingredients, i.e. aloe vera gel)

WHY? Most contain a mix of ingredients and regulations allow shampoos & lotions to carry an organic label if their main ingredient is “organic hydrosol” (water in which something organic has been soaked). Indiscriminate use of synthetic ingredients and violations of standards. Only 11% of ingredients in personal care products (organic or not) screened for safety.



ORGANIC SAVINGSORGANIC SAVINGSORGANIC SAVINGSORGANIC SAVINGS

Comparison ShopLiquidation CentresDiscounts on Expiring ProductsSales on Discontinued ProductsCouponsBuy In SeasonBuy LocalCertified Organic vs. OrganicHome Delivery & Mail OrderOrganic Co-Operatives & Community Supported FarmsGrow Your Own!


Nutrition:Nutrition: Precursors for neurotransmittersPrecursors for neurotransmitters

Exercise:Exercise: Essential physical exercises for Essential physical exercises for stimulating the stimulating the lymph systemlymph system, , endocrine systemendocrine system, , and and cerebral spinal fluidcerebral spinal fluid and and brain systembrain system…all …all while while toning musclestoning muscles and and stimulating stimulating metabolismmetabolism..

ROLE OF NUTRITION & ROLE OF NUTRITION & EXERCISE IN CREATING EXERCISE IN CREATING

HEALTHY BRAIN CHEMISTRYHEALTHY BRAIN CHEMISTRY


1.1. Proper Hydration: Proper Hydration: • Required by body to deliver nutrients to cells and clean out Required by body to deliver nutrients to cells and clean out

toxins from cells and lymphatic systemtoxins from cells and lymphatic system

• Without water cells cannot release waste products of Without water cells cannot release waste products of metabolismmetabolism

• Water retention and frequent urination are both signs of Water retention and frequent urination are both signs of dehydrationdehydration

• Drinking water alone will NOT ensure rehydrationDrinking water alone will NOT ensure rehydration

• Without sufficient water, the lymphatic system cannot operate Without sufficient water, the lymphatic system cannot operate and the liver takes over as an emergency measure. As a result and the liver takes over as an emergency measure. As a result the liver stops processing AA…therefore, an underactive the liver stops processing AA…therefore, an underactive lymphatic system inhibits prod’n of healthy brain chemicals.lymphatic system inhibits prod’n of healthy brain chemicals.

NOTE: Cleansing of lymphatic system and liver enhances production NOTE: Cleansing of lymphatic system and liver enhances production of healthy brain chemicalsof healthy brain chemicals

3 FUNDAMENTALS TO ACHIEVE 3 FUNDAMENTALS TO ACHIEVE BALANCED BRAIN CHEMISTRYBALANCED BRAIN CHEMISTRY


2. Trace Minerals2. Trace Minerals- 95% of body functions dependent upon- 95% of body functions dependent upon- Vitamins cannot be used by body without mineral co-factors- Vitamins cannot be used by body without mineral co-factors- white flour, white sugar, acidity leeches minerals- white flour, white sugar, acidity leeches minerals- soil deficient; increasing minerals in soil doubles microbe - soil deficient; increasing minerals in soil doubles microbe

population every 28minpopulation every 28min- within 3 days, ADD children incapable of doing homework within 3 days, ADD children incapable of doing homework

suddenly began doing their homeworksuddenly began doing their homework

3. Probiotics3. Probiotics- Increases prod’n of neurotransmitters in digestive system- Increases prod’n of neurotransmitters in digestive system- - digestive efficiencydigestive efficiency- - immune functionimmune function- bio-transforms every nutrient for cell delivery- bio-transforms every nutrient for cell delivery- 10-20x more probiotic bacteria than cells of body- 10-20x more probiotic bacteria than cells of body- anti-biotics requires 6mos. of a daily probiotic to rebalance- anti-biotics requires 6mos. of a daily probiotic to rebalance

3 FUNDAMENTALS TO ACHIEVE 3 FUNDAMENTALS TO ACHIEVE BALANCED BRAIN CHEMISTRYBALANCED BRAIN CHEMISTRY


Without sufficient production of neurotransmitters, the brain becomesWithout sufficient production of neurotransmitters, the brain becomes OVERACTIVEOVERACTIVE in some places andin some places and UNDERACTIVEUNDERACTIVE in others. Without the gas in others. Without the gas (DOPAMINE), it’s UNDERACTIVE; without the water in the radiator (DOPAMINE), it’s UNDERACTIVE; without the water in the radiator (SEROTONIN), it’s overheated or OVERACTIVE in areas.(SEROTONIN), it’s overheated or OVERACTIVE in areas.

Although there are many different neurotransmitters in the brain, the most Although there are many different neurotransmitters in the brain, the most important areimportant are DOPAMINEDOPAMINE && SEROTONINSEROTONIN (which(which modulate the activity of all modulate the activity of all other neurotransmittersother neurotransmitters))

Even though you may not exhibit all of the symptoms, you may still have low Even though you may not exhibit all of the symptoms, you may still have low dopamine/serotonin levels (deficiency syndromes show up in different ways dopamine/serotonin levels (deficiency syndromes show up in different ways for different people because people have such a range of temperaments).for different people because people have such a range of temperaments).

Produced from specific amino acids from Produced from specific amino acids from dietary protein sources. Men & women dietary protein sources. Men & women process AA from protein very differently.process AA from protein very differently.

Nutritionally Deficient DietNutritionally Deficient DietMEN: dopamine deficiencyMEN: dopamine deficiencyWOMEN: serotonin deficiencyWOMEN: serotonin deficiency

BRAIN CHEMICALS (NEUROTRANSMITTERS)BRAIN CHEMICALS (NEUROTRANSMITTERS)


DOPAMINEDOPAMINE – clarity, energy, motivation; focuses attention, ability to – clarity, energy, motivation; focuses attention, ability to prioritize and recognize what has to be done to achieve a goal or prioritize and recognize what has to be done to achieve a goal or execute a task; more work/action-oriented; A man looks forward to execute a task; more work/action-oriented; A man looks forward to FORGETTING his dayFORGETTING his day

Dopamine recognizes a solution to a problem and Testosterone gives Dopamine recognizes a solution to a problem and Testosterone gives the energy and motivation to solve it!the energy and motivation to solve it!

Note:Note: increased serotonin and oxytocin in men LOWERS increased serotonin and oxytocin in men LOWERS dopamine and testosteronedopamine and testosterone; HOWEVER, with; HOWEVER, with normal normal levels of dopaminelevels of dopamine this will not have a negative effect.this will not have a negative effect.

MENMENDopamine Dopamine Testosterone Testosterone Endorphins Endorphins CortisolCortisol

Precursor for Dopamine Prod’n = Phenylalanine & TyrosinePrecursor for Dopamine Prod’n = Phenylalanine & Tyrosine


SEROTONIN SEROTONIN – comfort, contentment, optimism; expands ability to take – comfort, contentment, optimism; expands ability to take in and retain more information without feeling overwhelmed; clients in and retain more information without feeling overwhelmed; clients more relationship oriented; A woman looks forward to SHARING her daymore relationship oriented; A woman looks forward to SHARING her day

Note: increased testosterone and dopamine in women Note: increased testosterone and dopamine in women LOWERS serotonin and oxytocinLOWERS serotonin and oxytocin; this; this reduces her feelings reduces her feelings of well-beingof well-being. HOWEVER, with. HOWEVER, with normal levels of serotoninnormal levels of serotonin, , then T-producing behaviours do not have a negative effect.then T-producing behaviours do not have a negative effect.

WOMENWOMENSerotonin Serotonin Oxytocin Oxytocin Endorphins Endorphins CortisolCortisol

Precursor for Serotonin Prod’n = TryptophanPrecursor for Serotonin Prod’n = Tryptophan


Sense ofSense of well-beingwell-being to help cope with stressto help cope with stress

SustainingSustaining HIGHER LEVELS OF ENDORPHINSHIGHER LEVELS OF ENDORPHINS requires greater requires greater raw materialsraw materials

A “diet-induced hell” results inA “diet-induced hell” results in endorphin deficiencyendorphin deficiency and and creates a world of not enough time, energy, and pleasure…creates a world of not enough time, energy, and pleasure…normal life stressesnormal life stresses become unbearable.become unbearable.

Since our food does not have the nutrition our body needs we Since our food does not have the nutrition our body needs we seekseek MORE FOODMORE FOOD (the “ENDORPHINE BUFFET”)…(the “ENDORPHINE BUFFET”)…MORE MORE WORK…MORE EXERCISE…WORK…MORE EXERCISE… to compensate for a deficit of to compensate for a deficit of endorphins we tend to endorphins we tend to OVERDOOVERDO normal healthy behaviours normal healthy behaviours..The more deficient we are, the more stimulation we need to feel The more deficient we are, the more stimulation we need to feel good.good.

ENDORPHINSENDORPHINS


1. 1. Eat at least 3 meals per day plus 2 snacks.Eat at least 3 meals per day plus 2 snacks. Right balance of Right balance of macronutrients depends on body-type, weight, level of macronutrients depends on body-type, weight, level of exercise, mental state, and gender.exercise, mental state, and gender.

2. 2. Light to moderate exerciseLight to moderate exercise for at least 10-30 minutes when for at least 10-30 minutes when you first wake up. you first wake up. ((NOTE:NOTE: This does NOT apply to all forms of exercise, This does NOT apply to all forms of exercise, but ONLY applies to the specific type of exercise referred to as the “Bounce but ONLY applies to the specific type of exercise referred to as the “Bounce & Shake”)& Shake”)

3. 3. Replace breakfast with a low-calorie, nutrient dense Replace breakfast with a low-calorie, nutrient dense breakfast shake/smoothie.breakfast shake/smoothie. When at ideal weight one may When at ideal weight one may include a normal breakfast with morning shake.include a normal breakfast with morning shake.

It is theIt is the combinationcombination of the 10-30 minutes ofof the 10-30 minutes of specific exercisespecific exercise followed byfollowed by precise breakfast guidelinesprecise breakfast guidelines that starts their day with that starts their day with balanced brain cleansing…after that they start the day much better balanced brain cleansing…after that they start the day much better equipped to determine the best foods for them.equipped to determine the best foods for them.

3 BASIC GUIDELINES3 BASIC GUIDELINES (noticeable results in just 1-2 weeks)(noticeable results in just 1-2 weeks)


1.1. Juice from half a lemon.Juice from half a lemon.

2.2. One tsp of honey or some natural juice for sweetness.One tsp of honey or some natural juice for sweetness.

3.3. A high quality ionic plant source trace mineral A high quality ionic plant source trace mineral supplement.supplement.

4.4. One oz. of organic aloe vera juice (100% undiluted, One oz. of organic aloe vera juice (100% undiluted, inner heart filet).inner heart filet).

5.5. Optional: For an added energy & mental clarity boost Optional: For an added energy & mental clarity boost drink up to 1oz/8oz of water throughout the day.drink up to 1oz/8oz of water throughout the day.

STEP 1: START YOUR DAY WITH 8oz. STEP 1: START YOUR DAY WITH 8oz. of ACTIVATED WATERof ACTIVATED WATER


a) BOUNCE, SHAKE, BREATH & FLEXa) BOUNCE, SHAKE, BREATH & FLEX

Begin & end your exercise sessions with this technique.Begin & end your exercise sessions with this technique.

1-3 min; up to 5min for weight management1-3 min; up to 5min for weight management

Activates lymphatic system, stimulates flow of energyActivates lymphatic system, stimulates flow of energy

b) GENTLE EXERCISES:b) GENTLE EXERCISES: Follow bounce & shake with 10-20min of Follow bounce & shake with 10-20min of gentle exercises (low-intensity exercise or stretching) with a focus gentle exercises (low-intensity exercise or stretching) with a focus on proper breathing.on proper breathing.

c) ACTIVATED WATER FOLLOWED BY BOUNCE & SHAKEc) ACTIVATED WATER FOLLOWED BY BOUNCE & SHAKEDrink another 6-8oz. of activated waterDrink another 6-8oz. of activated water

Repeat Bounce & Shake:Repeat Bounce & Shake: Instead of shaking hands back & forth in a Instead of shaking hands back & forth in a relaxed fashion, firmly extend fingers toward floor (like karate relaxed fashion, firmly extend fingers toward floor (like karate chops) and vigorously shake hands downward by the side of your chops) and vigorously shake hands downward by the side of your body. When finished, take another minute to stand in a relaxed body. When finished, take another minute to stand in a relaxed position, with head level and chest up, feeling your body tingling.position, with head level and chest up, feeling your body tingling.

STEP 2: EXERCISESTEP 2: EXERCISE


If difficult to devote the time, If difficult to devote the time, start with just 5minstart with just 5min per per day.day.

After a week you will start waking up earlier and have After a week you will start waking up earlier and have extra time to exercise.extra time to exercise.

After a few weeks, metabolism, energy and sleep After a few weeks, metabolism, energy and sleep patterns will improve.patterns will improve.

With body better balanced, metabolism activated during With body better balanced, metabolism activated during the day, and brain chemistry more balanced you are able the day, and brain chemistry more balanced you are able to go to sleep earlier and sleep more soundlyto go to sleep earlier and sleep more soundly

TIME SAVING EXERCISE OPTION: TIME SAVING EXERCISE OPTION: Create More Time by Needing Less SleepCreate More Time by Needing Less Sleep


The “Bounce & Shake” exercise is a form of movement that is popular among current tribal groups and has been practiced by ancient cultures for thousands of years. It works on the same principle as mini-trampolines (Rebounders) and modern vibration technology.


Can replace breakfast OR supplement a light and healthy breakfastCan replace breakfast OR supplement a light and healthy breakfast200-300 calories total if overweight, up to 500 calories if not200-300 calories total if overweight, up to 500 calories if not

STEP 3: DRINK YOUR BREAKFAST SHAKESTEP 3: DRINK YOUR BREAKFAST SHAKE

SHAKE FORMULASHAKE FORMULA1. Carbohydrates:1. Carbohydrates: fresh fruit, maca powderfresh fruit, maca powder2. Protein Powder:2. Protein Powder: organic, undenatured whey, low lactoseorganic, undenatured whey, low lactose3. Essential Fats:3. Essential Fats: Flaxseeds, Hemp, Salba (chia seed), Fish OilFlaxseeds, Hemp, Salba (chia seed), Fish Oil4. Enzymes4. Enzymes5. Vitamins5. Vitamins (may be included in protein powder)(may be included in protein powder)

- B12 req’d for conversion of AA into dopamine & serotonin- B12 req’d for conversion of AA into dopamine & serotonin6. Ionic Plant Source Trace Minerals6. Ionic Plant Source Trace Minerals (may be included in (may be included in

protein powder)protein powder)7. Water & Ice7. Water & Ice

Drink within 15minDrink within 15min


LIVER SUPPORTLIVER SUPPORT

• Being sedentary puts the lymphatic system to sleep, placing greater burden of cleansing functions on the liver

• Liver can’t do its job of transforming proteins into neurotransmitters if it’s toxic and overworked

• Morning is most important time for liver cleansing (Chinese medicine)

• 2hrs before dawn body has most energy available for liver

• Early morning is best time for lymph-stimulating exercises; Lightens load for the liver so it can do its other work and produce neurotransmitters

WHEN STANDARD APPROACHES TO WHEN STANDARD APPROACHES TO NUTRITION & EXERCISE NUTRITION & EXERCISE IS NOT ENOUGHIS NOT ENOUGH……


The MISSING PIECE OF The MISSING PIECE OF THE PUZZLE !THE PUZZLE !

The MISSING PIECE OF The MISSING PIECE OF THE PUZZLE !THE PUZZLE !

EXERCISENUTRITION

SUPPLEMENTATION CLEANSING


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