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J eff B oris W ellness S olutions © www.jeffboriiswellness.com HOLISTIC FITNESS & NUTRITION WORKSHOP DAY HOLISTIC FITNESS & NUTRITION WORKSHOP DAY Total.

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Presentation on theme: "J eff B oris W ellness S olutions © www.jeffboriiswellness.com HOLISTIC FITNESS & NUTRITION WORKSHOP DAY HOLISTIC FITNESS & NUTRITION WORKSHOP DAY Total."— Presentation transcript:

1 J eff B oris W ellness S olutions © www.jeffboriiswellness.com HOLISTIC FITNESS & NUTRITION WORKSHOP DAY HOLISTIC FITNESS & NUTRITION WORKSHOP DAY Total Body & Life Transformation Specialists WELCOME!

2 J eff B oris W ellness S olutions © www.jeffboriiswellness.com HOLISTIC FITNESS MODEL Sports Goals Makeover/Physique Transformation Goals Quality of Life Goals AESTHETIC Boris Holistic Fitness Model  HEALTH FUNCTIONAL ℞ ℞ D NA

3 J eff B oris W ellness S olutions © www.jeffboriiswellness.com GUIDING PHILOSOPHIES & PRINCIPLES 1.Lifestyle Epidemic vs. Disease Epidemic 2.Holistic Model of Fitness (multi-dimensional) 3.Taking the Exercise-Nutrition Connection Seriously 4.K.I.S.S. Nutrition (non-philosophy based, contextual, environmental influences) 5.Cellular Regeneration 6.Gene Switches: Envirogenomics & Nutrigenomics 7.The 7 Precursors of Aging

4 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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. GUIDING PHILOSOPHIES & PRINCIPLES

5 TAPPING INTO THE TRANSFORMATIONAL POWER OF THE 3-DAY FOOD RECORD Jeff Boris, B.PHE, CPTN-CPT.M Holistic Fitness Trainer, Research Educator NUTRITIONAL AWAKENING

6 J eff B oris W ellness S olutions © www.jeffboriiswellness.com WHAT IF… …you followed the healthiest, most balanced diet and were still deficient in nutrients? …you drank 14 cups of water a day and were still dehydrated? …the health and energy you have in your “best” condition was actually just a stepping stone to an even higher level of wellness? …the stress of exercise was aging you more quickly and jeopardizing your health without you even knowing it? …toxins hidden in your fat tissue prevented you from losing weight?

7 J eff B oris W ellness S olutions © www.jeffboriiswellness.com My Wellness Journey “Truth stands the test of experience” - 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

8 J eff B oris W ellness S olutions © www.jeffboriiswellness.com MAY 1999 SEPT 1999 My Nutritional Awakening “We don’t know what we don’t know” Results Gap & Exercise Stress Nutritional Awakening #1 (Replenished) 6/10 - Nutritional 8/10 - Immune 5/10 - Free Radicals 5/10 - Bacteria September 26, 2000 My Nutritional Awakening - 20lbs BF +18lbs LBM 18 weeks

9 J eff B oris W ellness S olutions © www.jeffboriiswellness.com APRIL 2007 JUNE 2007 Nutritional Awakening #2 (Cleansed) Natural Health Products Industry Exposed - 10lbs BF +10lbs LBM 12 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) 1 workout/day 3-5 days/week Missed workouts = 1-3/week No nutritional analysis (“body talk”) My Nutritional Awakening “We don’t know what we don’t know”

10 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 2007 ISABODY WINNERS (Couples Category)

11 J eff B oris W ellness S olutions © www.jeffboriiswellness.com CLIENT RESULTS “Truth stands the test of experience” - 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.

12 J eff B oris W ellness S olutions © www.jeffboriiswellness.com “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. CLIENT RESULTS “Truth stands the test of experience” - Einstein

13 J eff B oris W ellness S olutions © www.jeffboriiswellness.com “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. CLIENT RESULTS “Truth stands the test of experience” - Einstein

14 J eff B oris W ellness S olutions © www.jeffboriiswellness.com LIVING 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

15 J eff B oris W ellness S olutions © www.jeffboriiswellness.com PUTTING TOGETHER THE PIECES EXERCISENUTRITION

16 J eff B oris W ellness S olutions © www.jeffboriiswellness.com EXERCISE EXERCISE 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 SERIOUSLY

17 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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) TAKING NUTRITION SERIOUSLY

18 J eff B oris W ellness S olutions © www.jeffboriiswellness.com WHY EXERCISE STILL 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)

19 J eff B oris W ellness S olutions © www.jeffboriiswellness.com NUTRITIONAL DEFICIENCIES DIAGNOSED AS PHYSICAL DEFECTS Mitral Valve Prolapse B vitamins magnesiumzinc calcium all start to lose their proper shape When you don't have B vitamins and the proper amount of magnesium, zinc and calcium in your body, guess what happens to all the muscles in your body? They all 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… Surgery and Drugs Medical Answer?

20 J eff B oris W ellness S olutions © www.jeffboriiswellness.com DRUGS 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)

21 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Doctors Fail to Recognize Healing Power of Food, 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 average duration of nutritional instruction for medical schools is 18-26hrs. The average duration of nutritional instruction 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." – Dr. Andrew Weil, M.D. "It is not the germ, it is the soil.” - Louis Pasteur

22 J eff B oris W ellness S olutions © www.jeffboriiswellness.com HEALTH BEGINS WITHIN at the CELLULAR LEVEL 2. Healthy Cells = Healthy Organs = Healthy Organ Systems = Healthy Body 3. Cellular Metabolism & Cellular Regeneration is directly related to the functions of Cleansing and Replenishing 4. DYS-FUNCTION at this level is at the root cause of DIS-EASE 1. Cells are the smallest functional unit of Life

23 J eff B oris W ellness S olutions © www.jeffboriiswellness.com METABOLIC PROCESSES INTERMEDIARIES(precursors) AGE-RELATED PATHOLOGIES Respiration (oxidation) Carbohydrate metabolism (glycation) Cell turnover (mutations, telomere shortening, disregulation, stem cell depletion) shortening, disregulation, stem cell depletion)Etc.... Toxic Buildup (1) Intracellular (2) Extracellular Mutations (3) Chromosomal (4) Mitochondrial (5) Protein Crosslinks Cell Death (6) Good Cells Die (7) Bad Cells Don't Alzheimer's, Dementia, Atherosclerosis, Arteriosclerosis, Cancers, Stroke, Type 2 Diabetes, Hormone decline, Menopause Immune decline, Pneumonia, Osteoarthritis, Blindness, Hearing Loss, Renal Failure, Hypertension, Vascular Disease, Cardiac Weakness, Cardiac Failure, Etc.... 7 PRECURSORS OF AGING “Rejuvenation may be far more achievable than stopping aging.” Aubrey de Grey, leading anti-aging researcher, University of Cambridge

24 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR DAILY MAKEOVER 50,000 of the cells in your body will die and be replaced with 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 self-repairs, and our body is recreating itself constantly! We’re capable of reversing DIS-EASE and the “AGING PROCESS”!

25 J eff B oris W ellness S olutions © www.jeffboriiswellness.com What If You Could Begin Transforming Your Health & Body Within Just 24hrs? “No matter what your age or health status, you can improve in just 24 hours – with increased energy, stamina, and libido, elevated mood, more fat-burning enzymes, and youthful vitality.”

26 J eff B oris W ellness S olutions © www.jeffboriiswellness.com CO-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: The science of how specific nutrients alter gene expression in ways that result in functional deficits OR benefits where they surface as increased susceptibility to disease OR health. GENE SWITCHES

27 J eff B oris W ellness S olutions © www.jeffboriiswellness.com “If you’re not CREATING HEALTH, you’re CONTRIBUTING to DISEASE”

28 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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 NUTRITIONAL BALANCE 4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long

29 J eff B oris W ellness S olutions © www.jeffboriiswellness.com “WHAT IS THE RIGHT DIET FOR ME?”

30 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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

31 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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 FURTHER AWAY FROM LIVING THE SIMPLE TRUTH… Tapping into the Power of the 3-Day Food Record for creating greater awareness and positive change.

32 J eff B oris W ellness S olutions © www.jeffboriiswellness.com FALSE NEGATIVES/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: Something that has either a) been labeled “good” for you without consideration given to individual differences in your metabolic processes (i.e. coffee), or b) triggers a transient positive reaction in your body which may be temporary or has become a permanent adaptation of the body (i.e. Inability to eat breakfast).

33 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Willpower gets in the way of living a balanced, healthy lifestyle…When you eat and exercise for balanced brain chemistry your brain does the rest for you…It EFFORTLESSLY directs the body to hunger for healthier foods and to seek physical activity! NO WILLPOWER NEEDED! If programs have not worked in the past, they didn’t balance brain chemistry. It was NOT a symptom of weak will. Only when you are out of balance does it take WILLPOWER to keep your diet healthy.

34 J eff B oris W ellness S olutions © www.jeffboriiswellness.com NO WILLPOWER NEEDED! 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.

35 J eff B oris W ellness S olutions © www.jeffboriiswellness.com NO WILLPOWER NEEDED! TUNING INTO YOUR INNER GURU: The body may be saying one thing, 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 “I am sleepy, give me stimulating exercise so I can wake up” and they hear “I am sleepy” and sleep more. The body is saying this cookie with refined sugar is not nutritious enough, and they hear “One cookie is not enough, eat more.” The body is saying “This meal is mineral- and enzyme-deficient, give me supplements” and you hear “This meal is not enough, eat more.”

36 J eff B oris W ellness S olutions © www.jeffboriiswellness.com NO WILLPOWER NEEDED! CONCEPT OF “NORMAL NEUROSIS”: Any and all unhealthy habits / addictive behaviours are symptoms of brain imbalance. Although giving up the original addiction is certainly a positive step, they will still suffer from the stress and distress associated with any addictive behaviour until they balance the chemicals in their brains. Lifestyle change is NEVER complete until we balance brain chemistry with appropriate exercise and balanced nutrition. CHARACTERISTICS 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 right foods, BUT your relationships are easier as wellliving in this state, it is not only easier to pick and choose the right foods, BUT your relationships are easier as well

37 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Eating less eventually results in eating more because of the inhibition in the production of necessary brain chemicalsEating less eventually results in eating more because of the inhibition in the production of necessary brain chemicals Research reveals that almost all women struggle daily with unhealthy food cravingsResearch reveals that almost all women struggle daily with unhealthy food cravings Willpower further depletes the brain of necessary brain chemicalsWillpower further depletes the brain of necessary brain chemicals When your nutrition stimulates balanced brain chemicals, healthy food tastes better.When your nutrition stimulates balanced brain chemicals, healthy food tastes better. When cells are being properly nourished, you no longer feel the need to overeat.When cells are being properly nourished, you no longer feel the need to overeat. WHY DIETS DON’T WORK…AND BALANCED BRAIN CHEMISTRY DOES! WHAT YOU WANT TO EAT CHANGES WITHIN A WEEK WHEN THE BRAIN IS BALANCED AND YOUR CELLS ARE NOT STARVING.

38 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Brain Chemistry May Spur Unhealthy Behaviours (University of Pittsburgh Medical Center, 2006) Research suggests that an under active brain serotonin system may help drive people to smoke, eat poorly and stay sedentary. "Until now, no one had studied the possibility that brain abnormalities could explain why some people make these poor lifestyle choices.” BRAIN CHEMISTRY and the PHYSIOLOGY of MOTIVATION “When our body chemistry is out of balance, the mind and body will respond by producing chemicals that alter behaviour.” “When our body chemistry is out of balance, the mind and body will respond by producing chemicals that alter behaviour.” – Lisa Shock, B.Sc., Dr. Robert Erdmann, Ph.D., Food Cravings: Their Causes and Their Cures

39 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Instead of trying to change what we eat, we should change what we want to eat “Instead of trying to change what we eat, we should change what we want 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 DIET & EXERCISE SOLUTION nine days “What you want to eat changes in nine days when your brain is balanced and your cells are not starving.” cleansingsupplementation exercise “By caring for our bodies through cleansing, supplementation, and exercise, we can stimulate the hormones in our bodies and brains to change our wants.”

40 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 1. The same diet plan may cause a woman to gain weight, while a man will lose weight? 2. A man’s diet – not how much he has worked – is primarily responsible for fatigue at the end of his workday? 3. A women’s diet can contribute more significantly to her feelings of fulfillment than the behaviour of her partner? 4. More men and fewer women experience addictive tendencies to harmful substances, work, or exercise? DID YOU KNOW… 5. More men have the symptoms of low dopamine while more women have the symptoms of low serotonin? 6. 90% of the people who seek counseling are women, and that most demonstrate the symptoms of low serotonin?

41 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 7. An exercise program to assist a man in losing weight might inhibit 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 in the mood or vice versa? 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? DID YOU KNOW… 10. Skipping breakfast in the morning will contribute to depression and cause weight gain for a woman but may create an endorphin high for a man, to be followed by low energy and overeating at the end of the day? 11. Exercise in general is NOT good for obese women to begin losing weight, BUT is absolutely essential for obese men?

42 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 3-DAY LIFESTYLE FOOD RECORD: SELF-REFLECTION & NATURAL LEARNING This 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.

43 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

44 J eff B oris W ellness S olutions © www.jeffboriiswellness.com THE 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

45 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Drinking at least 5 cups of water per day can decrease ones risk of a heart attack. TRUE

46 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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 coronary heart disease. Am J Epidemiol, 155:827-33)

47 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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 Youth!

48 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

49 J eff B oris W ellness S olutions © www.jeffboriiswellness.com BREAKFAST & DINNER = lower calorie meals LUNCH = biggest meal ENZYME PRODUCTION: Body starts producing enzymes to digest food around 7am Body 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 decline 2pm enzyme prod’n starts to decline 7pm enzyme prod’n stops 7pm enzyme prod’n stops If eating after 7pm add digestive enzyme supplement If eating after 7pm add digestive enzyme supplement Depending on foods eaten, may want to add digestive enzyme to other meals Depending on foods eaten, may want to add digestive enzyme to other meals HOW TO OPTIMIZE EATING EVERY 2-3 HOURS (3 meals plus 2-3 snacks)

50 J eff B oris W ellness S olutions © www.jeffboriiswellness.com MORE ABOUT BREAKFAST FOR BALANCED BRAIN CHEMISTRY Eating an enzyme-deficient breakfast can make people feel sluggish & tired.Eating an enzyme-deficient breakfast can make people feel sluggish & tired. Pancreas shifts from creating the enzymes necessary for healthy brain chemistry to digesting enzyme-deficient foods.Pancreas shifts from creating the enzymes necessary for healthy brain chemistry to digesting enzyme-deficient foods. CONSUMING ENZYME & MINERAL RICH SMOOTHIES ADDRESSES THIS! A WOMAN’S VS A MAN’S BREAKFAST ♀ Protein in the morning is essential for SEROTONIN production, but too much will inhibit it. The morning light stimulates pineal gland to produce SEROTONIN. ♂ More protein creates DOPAMINE for men.

51 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

52 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 1.Tryptophan converted to Serotonin (S) AND phenylalanine & tyrosine converted to Dopamine (D). 2. To create balanced brain chemistry men & women need both S & D 3. Amino acids must be transported across the brain-blood barrier; AA compete with each other. 4. Being the smallest, tryptophan is the last to get through; if the overall amino acid count is very high, the brain absorbs less tryptophan to produce serotonin. 5. AA are also used by the muscles (except tryptophan): when muscles are exercised they absorb most AA and leave no competition for tryptophan (exercise directs competing AA to the muscles, and tryptophan is then easily absorbed by the brain). This explains why men have higher levels of serotonin…they are born with a high muscle-to-fat ratio. BRAIN CHEMICALS ARE DIRECTLY AFFECTED BY OUR MUSCLE-TO-FAT RATIO

53 J eff B oris W ellness S olutions © www.jeffboriiswellness.com BRAIN CHEMICALS ARE DIRECTLY AFFECTED BY OUR MUSCLE-TO-FAT RATIO 6. When a woman is NOT exercising, eating protein will cause her D levels to rise and her S levels to decrease, because she has less muscle and more fat. 7. Women have to be particularly careful NOT to overeat protein in the morning and to get plenty of exercise before breakfast. 8. In addition to the AA provided by protein, a woman needs to consume enough fat for S prod’n (HIGH PROTEIN, LOW FAT DIETS DO NOT WORK FOR WOMEN). 9. Brain chemicals are regulated by prostaglandins, which are created by EFA’s; Omega3 is essential for S prod’n. 10. A high CARB breakfast will stimulate S prod’n BUT too much makes blood sugar unstable which eventually inhibits S prod’n. 11. Men require more protein, women require more dietary fat rich in Omega-3; both require enough carbs to fuel the brain.

54 J eff B oris W ellness S olutions © www.jeffboriiswellness.com MEN: 30% Protein, 20% Fat, 50% Carbohydrates WOMEN: 20% Protein, 30% Fat, 50% Carbohydrates More PROTEIN for MEN and Less for WOMEN ensures MEN get enough to produce DOPAMINE (and TESTOSTERONE) and that WOMEN don’t get too much, which would inhibit SEROTONIN production. More FAT in the diet creates more OXYTOCIN, which is particularly good for WOMEN. MEN VS. WOMEN NUTRIENT RECOMMENDATIONS

55 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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 TYPES

56 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

57 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

58 J eff B oris W ellness S olutions © www.jeffboriiswellness.com PUTTING TOGETHER THE PIECES EXERCISENUTRITION SUPPLEMENTATION

59 J eff B oris W ellness S olutions © www.jeffboriiswellness.com TO SUPPLEMENT, OR NOT TO 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.

60 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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. FOOD

61 J eff B oris W ellness S olutions © www.jeffboriiswellness.com YOUR 3-DAY LIFESTYLE 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? 8. Cleaner Living: Additives/Preservatives/Artificial Sweeteners? Organic Food? GMO? Toxin Exposure? Cleansing?

62 J eff B oris W ellness S olutions © www.jeffboriiswellness.com RESEARCH ON “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.”

63 J eff B oris W ellness S olutions © www.jeffboriiswellness.com WHEN IT PAYS TO BUY 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)

64 J eff B oris W ellness S olutions © www.jeffboriiswellness.com WHEN TO BUY ORGANIC IF PRICE IS 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. (Environmental Working Group: www.foodnews.org) An organic high glycemic carb is still high glycemic. An organic high fat diet is still high fat.

65 J eff B oris W ellness S olutions © www.jeffboriiswellness.com DON’T BOTHER BUYING THESE ITEMS 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. (Environmental Working Group: www.foodnews.org)

66 J eff B oris W ellness S olutions © www.jeffboriiswellness.com ORGANIC SAVINGS Comparison Shop Liquidation Centres Discounts on Expiring Products Sales on Discontinued Products Coupons Buy In Season Buy Local Certified Organic vs. Organic Home Delivery & Mail Order Organic Co-Operatives & Community Supported Farms Grow Your Own!

67 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Nutrition: Precursors for neurotransmitters Exercise: Essential physical exercises for stimulating the lymph system, endocrine system, and cerebral spinal fluid and brain system…all while toning muscles and stimulating metabolism. ROLE OF NUTRITION & EXERCISE IN CREATING HEALTHY BRAIN CHEMISTRY

68 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 1.Proper Hydration: Required by body to deliver nutrients to cells and clean out toxins from cells and lymphatic systemRequired by body to deliver nutrients to cells and clean out toxins from cells and lymphatic system Without water cells cannot release waste products of metabolismWithout water cells cannot release waste products of metabolism Water retention and frequent urination are both signs of dehydrationWater retention and frequent urination are both signs of dehydration Drinking water alone will NOT ensure rehydrationDrinking water alone will NOT ensure rehydration Without sufficient water, the lymphatic system cannot operate and the liver takes over as an emergency measure. As a result the liver stops processing AA…therefore, an underactive lymphatic system inhibits prod’n of healthy brain chemicals.Without sufficient water, the lymphatic system cannot operate and the liver takes over as an emergency measure. As a result the liver stops processing AA…therefore, an underactive lymphatic system inhibits prod’n of healthy brain chemicals. NOTE: Cleansing of lymphatic system and liver enhances production of healthy brain chemicals 3 FUNDAMENTALS TO ACHIEVE BALANCED BRAIN CHEMISTRY

69 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 2. Trace Minerals - 95% of body functions dependent upon - Vitamins cannot be used by body without mineral co-factors - white flour, white sugar, acidity leeches minerals - soil deficient; increasing minerals in soil doubles microbe population every 28min -within 3 days, ADD children incapable of doing homework suddenly began doing their homework 3. Probiotics - Increases prod’n of neurotransmitters in digestive system -  digestive efficiency -  immune function - bio-transforms every nutrient for cell delivery - 10-20x more probiotic bacteria than cells of body - anti-biotics requires 6mos. of a daily probiotic to rebalance 3 FUNDAMENTALS TO ACHIEVE BALANCED BRAIN CHEMISTRY

70 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Without sufficient production of neurotransmitters, the brain becomes OVERACTIVE in some places and UNDERACTIVE in others. Without the gas (DOPAMINE), it’s UNDERACTIVE; without the water in the radiator (SEROTONIN), it’s overheated or OVERACTIVE in areas. Although there are many different neurotransmitters in the brain, the most important are DOPAMINE & SEROTONIN (which modulate the activity of all other neurotransmitters) 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 for different people because people have such a range of temperaments). Produced from specific amino acids from dietary protein sources. Men & women process AA from protein very differently. Nutritionally Deficient Diet MEN: dopamine deficiency WOMEN: serotonin deficiency BRAIN CHEMICALS (NEUROTRANSMITTERS)

71 J eff B oris W ellness S olutions © www.jeffboriiswellness.com DOPAMINE – clarity, energy, motivation; focuses attention, ability to 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 FORGETTING his day Dopamine recognizes a solution to a problem and Testosterone gives the energy and motivation to solve it! Note: increased serotonin and oxytocin in men LOWERS dopamine and testosterone; HOWEVER, with normal levels of dopamine this will not have a negative effect. MEN  Dopamine   Testosterone   Endorphins  Cortisol  Dopamine   Testosterone   Endorphins   Cortisol Precursor for Dopamine Prod’n = Phenylalanine & Tyrosine

72 J eff B oris W ellness S olutions © www.jeffboriiswellness.com SEROTONIN – comfort, contentment, optimism; expands ability to take in and retain more information without feeling overwhelmed; clients more relationship oriented; A woman looks forward to SHARING her day Note: increased testosterone and dopamine in women LOWERS serotonin and oxytocin; this reduces her feelings of well-being. HOWEVER, with normal levels of serotonin, then T-producing behaviours do not have a negative effect. WOMEN  Serotonin   Oxytocin   Endorphins   Cortisol Precursor for Serotonin Prod’n = Tryptophan

73 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Sense of well-being to help cope with stress Sustaining HIGHER LEVELS OF ENDORPHINS requires greater raw materials A “diet-induced hell” results in endorphin deficiency and creates a world of not enough time, energy, and pleasure…normal life stresses become unbearable. Since our food does not have the nutrition our body needs we seek MORE FOOD (the “ENDORPHINE BUFFET”)…MORE WORK…MORE EXERCISE… to compensate for a deficit of endorphins we tend to OVERDO normal healthy behaviours. The more deficient we are, the more stimulation we need to feel good. ENDORPHINS

74 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 1. Eat at least 3 meals per day plus 2 snacks. Right balance of macronutrients depends on body-type, weight, level of exercise, mental state, and gender. 2. Light to moderate exercise for at least 10-30 minutes when you first wake up. (NOTE: This does NOT apply to all forms of exercise, but ONLY applies to the specific type of exercise referred to as the “Bounce & Shake”) 3. Replace breakfast with a low-calorie, nutrient dense breakfast shake/smoothie. When at ideal weight one may include a normal breakfast with morning shake. It is the combination of the 10-30 minutes of specific exercise followed by precise breakfast guidelines that starts their day with balanced brain cleansing…after that they start the day much better equipped to determine the best foods for them. 3 BASIC GUIDELINES (noticeable results in just 1-2 weeks)

75 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 1. Juice from half a lemon. 2. One tsp of honey or some natural juice for sweetness. 3. A high quality ionic plant source trace mineral supplement. 4. One oz. of organic aloe vera juice (100% undiluted, inner heart filet). 5. Optional: For an added energy & mental clarity boost drink up to 1oz/8oz of water throughout the day. STEP 1: START YOUR DAY WITH 8oz. of ACTIVATED WATER

76 J eff B oris W ellness S olutions © www.jeffboriiswellness.com a) BOUNCE, SHAKE, BREATH & FLEX Begin & end your exercise sessions with this technique. 1-3 min; up to 5min for weight management Activates lymphatic system, stimulates flow of energy b) GENTLE EXERCISES: Follow bounce & shake with 10-20min of gentle exercises (low-intensity exercise or stretching) with a focus on proper breathing. c) ACTIVATED WATER FOLLOWED BY BOUNCE & SHAKE Drink another 6-8oz. of activated water Repeat Bounce & Shake: Instead of shaking hands back & forth in a relaxed fashion, firmly extend fingers toward floor (like karate chops) and vigorously shake hands downward by the side of your body. When finished, take another minute to stand in a relaxed position, with head level and chest up, feeling your body tingling. STEP 2: EXERCISE

77 J eff B oris W ellness S olutions © www.jeffboriiswellness.com If difficult to devote the time, start with just 5min per day. After a week you will start waking up earlier and have extra time to exercise. After a few weeks, metabolism, energy and sleep patterns will improve. With body better balanced, metabolism activated during the day, and brain chemistry more balanced you are able to go to sleep earlier and sleep more soundly TIME SAVING EXERCISE OPTION: Create More Time by Needing Less Sleep

78 J eff B oris W ellness S olutions © www.jeffboriiswellness.com 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.

79 J eff B oris W ellness S olutions © www.jeffboriiswellness.com Can replace breakfast OR supplement a light and healthy breakfast 200-300 calories total if overweight, up to 500 calories if not STEP 3: DRINK YOUR BREAKFAST SHAKE SHAKE FORMULA 1. Carbohydrates: fresh fruit, maca powder 2. Protein Powder: organic, undenatured whey, low lactose 3. Essential Fats: Flaxseeds, Hemp, Salba (chia seed), Fish Oil 4. Enzymes 5. Vitamins (may be included in protein powder) - B12 req’d for conversion of AA into dopamine & serotonin 6. Ionic Plant Source Trace Minerals (may be included in protein powder) 7. Water & Ice Drink within 15min

80 J eff B oris W ellness S olutions © www.jeffboriiswellness.com LIVER 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 NUTRITION & EXERCISE IS NOT ENOUGH…

81 J eff B oris W ellness S olutions © www.jeffboriiswellness.com The MISSING PIECE OF THE PUZZLE ! EXERCISENUTRITION SUPPLEMENTATION CLEANSING

82 J eff B oris W ellness S olutions © www.jeffboriiswellness.com J eff B oris W ellness S olutions © www.jeffboriswellness.com My Passion is Learning; My Mission to Educate; Those Seeking Truth Give Me Purpose. THANK-YOU! Tel: (519) 245-7913 E-Mail: thewellnesssource@sympatico.ca Holistic Fitness & Nutrition Research & EducationHolistic Fitness & Nutrition Research & Education Powerpoints, Webinars/Seminars, Articles and More!Powerpoints, Webinars/Seminars, Articles and More! Professional & Profitable PartnershipsProfessional & Profitable Partnerships Holistic Fitness & Nutrition Research & EducationHolistic Fitness & Nutrition Research & Education Powerpoints, Webinars/Seminars, Articles and More!Powerpoints, Webinars/Seminars, Articles and More! Professional & Profitable PartnershipsProfessional & Profitable Partnerships


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