John O’Connell

 Insomnia  Depressed  No Energy  Unable to focus for long periods  Digestive Problems

 Breakfast – Bowl of Frosties  Snack – Capri –Sun & Crisps & Mini Bar  Lunch – Nutella Sandwich  Sweets on way Home  Home – Bowl of Frosties  Dinner – Meat and Veg  Snack – Bowl of Frosties

 Insomnia  Depressed  No Energy  Unable to focus for long periods  Poor concentration in class/studying  Digestive Problems

 Athletes  Training/Study  Olympic Final/Exams  Nutrition is Key for performance

 Stomach Ulcers  Refined Grains – gluten intolerance  Symptoms: Bloating, pain, constipation, diahorea, constantly getting colds, brain fog.  If suspected, Completely eliminate for 10 days and reintroduce, notice symptoms – Bloating, pain, brain fog)  Whole foods, low processing  Digestive enzymes, probiotics

 Natural Foods Vs Man Made  Tea, Coffee, Fizzy drinks, Tap water  Veggies - Greens  Green Drinks – Wheat Grass, Barley Grass, Spirulina – Combination ones tastes nicer  Ormus Greens – SunWarrior.ie  Tablespoon 1 st thing in Morning, 1 more 30mins before food

 50lbs of body weight = 1 litre of clean, filtered water  10st – 140lbs = 3 litres  Reverse Osmosis is best  Bottled waters – Must be Mineral Water  Evian, Tipperary, Volvic, Kerry, Lidl.

 Makes up 60% of the Brain & Nerves  EPA – DHA – Omega 3  Fish (Salmon, Anchovies, Mackerel, Sardines)  Flax Oil (Udos Oil) Nuts, Seeds  Fish Oil Supplement 1-3grms/wk EPA/DHA  alimentnutrition.co.uk  Higher Nature – Omega 3

 Taking a break from study  Increase energy and fitness  Increase blood flood flow  Increase oxygen in take  Short duration mins per day

 Circadian Rhythm  Switch off 60mins before sleep  Electronics  Magnesium Oil – Magnesium.ie 6-8 sprays inside of arm 30 mins before sleep.

 Blood sugar crashes  Poor concentration  Low energy  Cravings  White bread, Sugary cereals, flavoured drinks, sweets, chocolate bars (except 70%+ dark chocolate)

 Eat small meals every 3-4 hrs – keeps energy high  Snack on Berries and Nuts – V high in brain nutrition  Eat whole, unprocessed foods  Lots of veggies – minimal cooking to preserve nutrients, salads, homemade juices, grasses drink  Oils – Coconut Oil, Fish Oil, Olive Oil, Flax Oil

MonTuesWedThursFriSatSun Meal 1Omelette w/ spinach Organic Natural Yogurt and muesli Omelette w/ spinach Organic Natural Yogurt and muesli Omelette w/ spinach Organic Natural Yogurt and muesli Fry Meal 2Rice Cakes and Hazelnut Butter Nuts and berries Rice Cakes and Hazelnut Butter Nuts and berries Rice Cakes and Hazelnut Butter Free Day Meal 3Whole grain chicken salad sandwich, fruit, nuts Tuna Wrap/ nuts and fruit Whole grain Sandwich, fruit & nuts Wrap/ nuts and fruit, 70% dark cholcolate Whole grain Sandwich, fruit & nuts Fish & Veg Meal 4Rice Cakes and Almond Butter Nuts and berries Rice Cakes and Almond Butter Nuts and berries Rice Cakes and Almond Butter Fish & Veg Meal 5Salmon & Veg Steak & VegBrown Rice Pasta with organic sauce Fish & VegFree Meal Meal 670% dark chocolate Nuts