Optimum Business, Body & Mind

Enhancing Success for the Business Owner through Optimum Lifestyle, Exercise and Nutritional Practice.

Presented By

Jamie Rowan

MSc Exercise & Nutrition Science

BSc Sports Therapy

Internationally Certified Sports Nutritionist (CISSN)

Model OutlineSpecifically designed exercise and nutrition principles to maximise;

*Total Health*

• Brain function• Lifespan• Body Composition• Stress Management• Sleep Quality

Lifestyle and Lifespan

• A health promoting lifestyle is one that integrates optimal exercise and nutrition.

• Brain Health and Mental Performance is a by-product of a healthy lifestyle.

• Three strongest predictors of lifespan;• i) Muscle Mass• ii) Muscle Strength• iii) Body Fat

Detrimental Lifestyle

• High Sugar Intake• Gluten Filled Foods• Bad Fat Sources• Alcohol• Smoking• Sedentary Lifestyle• Stress• Poor Sleep

Fundamentals for an Optimal Brain &

Health

Nutrition:

RICE Principle;

• Reduce• Increase• Consume• Eliminate

Reduce• Mainly dense carbohydrate

foods.

- Choose Gluten Free

- Rice- Sweet potato- Baby potato- Low GI Fruit

IncreaseProtein

Old Greek for “Of Primary Importance”.

Sources: (Animal meats, eggs, fish)

Function:• Growth and Repair (muscle, bone, skin, hair,

immunity, hormones etc). • Regulates Hunger• Increases metabolism• Neurotransmitter production - Dopamine (Drive, Focus)

Increase

Omega 3 Fish Oil .

Brain structure is mainly comprised of fat.

• Brain development• Brain Function• Improved cognitive behaviour• Anti-Inflammatory• Gut Health• Heart Health• Body Composition

Increase

.

• Regulates Hunger• Metabolic Function• B-vitamins for neurotransmitter

production• Heart Health• Gut Health

High Fibre Cruciferous Vegetables

Increase

Water .

• Body is 70% water

• Tea, coffee, alcohol (Diuretic - 4:1)

Increase• Meal Frequency- 2-4 hours- Blood sugar- Regulates energy, mood, productivity- Prevents compensatory eating later in the day- Ignites metabolism

• Set an alarm to notify yourself to eat.

• Prepare Meals in Bulk

• Shop in Bulk

Exercise

• 3 predictors of lifespan

- Muscle Mass- Strength- Body Fat• Brain Health• Heart Health

Consume

.

• Stir-Fried• Baked• Grilled• Boiled• Low-GI Based Fruit• Whole Foods• Spices & Herbs

Eliminate

Optimum Functioning Brain & Body

• Gluten (pro-Inflammatory, free-radicals, addictive, cell apoptosis)

• Alcohol • Smoking• Bad Fats• Sugars

Overtime, little steps.

Gluten (Wheat, Rye, Barley)

StressGenerating Factors

• Psychosocial

• Environmental

• Diet

• Chronic Endurance Exercise

Physiological Interactions

• Chronic High Cortisol Levels• Free Radical/Oxidative Stress• Poor Gut Health (Second Brain)• Chronic Inflammation• Cravings (Sugar and Fats)• Weight Gain (Midsection)• Muscle Loss