1. www.jeffboriswellness.com TOPIC: Nutrition THE ART & SCIENCE OF PERSONAL TRAINING Instructor: Jeff Boris, B.PHE, CPTN-CPT.M

2. www.jeffboriswellness.com NUTRITION LEARNING OBJECTIVES 1.To have the basic understanding of foods and nutrition. 2.To know the classification of nutrients and their key characteristics. 3.To apply Canada’s Food Guide and associated nutrients for various groups: weight management, eating disorder, sport athletes, and vegetarians. 4.To become familiar with reading food labels and apply the calculation of the percentage of calories coming from carbs, protein and fat. 5.To apply the use of a 3-Day Food Record in assessing one’s diet.

3. www.jeffboriswellness.com 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. Cellular Turnover/Regeneration: The human body continuously self-repairs. Our body is constantly recreating itself… Are we Creating Health or Contributing to Disease?

4. www.jeffboriswellness.com The nutritional state of our body is dependent on 4 things: food choicesOur food choices. nutritional contentThe nutritional content of the food we eat. assimilateThe ability of our individual bodies to assimilate nutrients. Environmental influencesEnvironmental influences which give rise to extra nutrients being needed, or interfere with absorption and/or uptake of certain groups of nutrients. ACHIEVING NUTRITIONAL BALANCE

5. www.jeffboriswellness.com The Essentials of Nutrition MACRONUTRIENTS: Water Water Carbs: Simple vs. Complex, Glycemic Index Carbs: Simple vs. Complex, Glycemic Index Fats: Triglycerides = Saturated vs. Unsaturated (mono vs. poly [EFA’s]) Fats: Triglycerides = Saturated vs. Unsaturated (mono vs. poly [EFA’s]) Phospholipids (i.e. lecithin) Sterols – Cholesterol, hormones, bile acids, vit. D Protein: amino acidsProtein: amino acids MICRONUTRIENTS: Vitamins & Minerals Canada’s Food Guide Eating Disorders – Anorexia Nervosa, Bulimia Nervosa, Female Athlete Triad Sports Nutrition Basics Vegetarianism Nutrition Labeling: Nutrition Claims & Nutrition Calculations

6. www.jeffboriswellness.com K.I.S.S. NUTRITION © SEEKING ANSWERS HAS LED US FURTHER AND FURTHER AWAY FROM LIVING THE SIMPLE TRUTH… 1.Common sense dictates what your body needs. 2.Straying from the fundamentals of nutrition 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”). 6.“Body Wisdom” is arriving back where you started from but to know your body for the first time. SEEKING ANSWERS HAS LED US FURTHER AND FURTHER AWAY FROM LIVING THE SIMPLE TRUTH… 1.Common sense dictates what your body needs. 2.Straying from the fundamentals of nutrition 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”). 6.“Body Wisdom” is arriving back where you started from but to know your body for the first time. Tapping into the Power of the 3-Day Food Record for creating greater awareness and positive change.

7. www.jeffboriswellness.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 temporary/transient positive reaction in your body which may be temporary/transient or has become a permanent adaptation of the body (i.e. Inability to eat breakfast).

8. www.jeffboriswellness.com Brain Chemistry May Spur Unhealthy Behaviours (University of Pittsburgh Medical Center, news release, March 3, 2006) Research conducted at the University of Pittsburgh suggests that an under active brain serotonin system may help drive people to smoke, eat poorly and stay sedentary. Dr. Matthew F. Muldoon, an associate professor of medicine, said in a prepared statement, "Until now, no one had studied the possibility that brain abnormalities could explain why some people make these poor lifestyle choices and have multiple risk factors for heart disease.” NUTRITION, BRAIN CHEMISTRY and the PHYSIOLOGY of MOTIVATION

9. www.jeffboriswellness.com “Chemical imbalances trigger food cravings. When our body chemistry is out of balance, the mind and body will respond by producing chemicals that alter behaviour. These brain chemicals (neuropeptides) then trigger a craving.” – Lisa Shock, B.Sc., Dr. Robert Erdmann, Ph.D., Food Cravings: Their Causes and Their Cures NUTRITION, BRAIN CHEMISTRY and the PHYSIOLOGY of MOTIVATION Sugar, Caffeine, Nicotine, Alcohol, Chocolate, Salt, etc.

10. www.jeffboriswellness.com YOUR 3-DAY FOOD RECORD 1. Water Intake (Quantity vs. Quality) 2. Meal Timing: Breakfast? Frequency/Timing Between Meals & Snacks? 3. Carbohydrate Sources: - 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 Influence of the experience of monitoring food intake?

11. www.jeffboriswellness.com Your Role as a Personal Trainer in Providing Nutritional Advice Will basic nutritional advice fulfill my clients’ goals? Are my clients practicing non-conventional nutritional approaches on their own? Where are they getting their information? A. REFER To WHO? Will clients follow through? B. SEEK PROFESSIONAL DEVELOPMENT Respect applications and boundaries of knowledge.