Optimum Business, Body & MindEnhancing Success for the Business Owner throughOptimum Lifestyle, Exercise and Nutritional P...
Model OutlineSpecifically designed exercise andnutrition principles to maximise;*Total Health*• Brain function• Lifespan• ...
Lifestyle and Lifespan• A health promoting lifestyle is onethat integrates optimal exercise andnutrition.• Brain Health an...
Detrimental Lifestyle• High Sugar Intake• Gluten Filled Foods• Bad Fat Sources• Alcohol• Smoking• Sedentary Lifestyle• Str...
Fundamentals for anOptimal Brain & HealthNutrition:RICE Principle;• Reduce• Increase• Consume• Eliminate
Reduce• Mainly dense carbohydratefoods.- Choose Gluten Free- Rice- Sweet potato- Baby potato- Low GI Fruit
IncreaseProteinOld Greek for “Of Primary Importance”.Sources: (Animal meats, eggs, fish)Function:• Growth and Repair (musc...
IncreaseOmega 3 Fish Oil .Brain structure is mainly comprised offat.• Brain development• Brain Function• Improved cognitiv...
Increase.• Regulates Hunger• Metabolic Function• B-vitamins for neurotransmitterproduction• Heart Health• Gut HealthHigh F...
IncreaseWater .• 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...
Exercise• 3 predictors oflifespan- Muscle Mass- Strength- Body Fat• Brain Health• Heart Health
Consume.• Stir-Fried• Baked• Grilled• Boiled• Low-GI Based Fruit• Whole Foods• Spices & Herbs
EliminateOptimum Functioning Brain & Body• Gluten (pro-Inflammatory, free-radicals,addictive, cell apoptosis)• Alcohol• Sm...
StressGenerating Factors• Psychosocial• Environmental• Diet• Chronic Endurance ExercisePhysiological Interactions• Chronic...
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Jamie Rowan - Optimum business, body & mind

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Jamie Rowan's presentation from May Roscommon Business Network Meeting

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Jamie Rowan - Optimum business, body & mind

  1. 1. Optimum Business, Body & MindEnhancing Success for the Business Owner throughOptimum Lifestyle, Exercise and Nutritional Practice.Presented ByJamie RowanMSc Exercise & Nutrition ScienceBSc Sports TherapyInternationally Certified Sports Nutritionist (CISSN)
  2. 2. Model OutlineSpecifically designed exercise andnutrition principles to maximise;*Total Health*• Brain function• Lifespan• Body Composition• Stress Management• Sleep Quality
  3. 3. Lifestyle and Lifespan• A health promoting lifestyle is onethat integrates optimal exercise andnutrition.• Brain Health and MentalPerformance is a by-product of ahealthy lifestyle.• Three strongest predictors oflifespan;• i) Muscle Mass• ii) Muscle Strength• iii) Body Fat
  4. 4. Detrimental Lifestyle• High Sugar Intake• Gluten Filled Foods• Bad Fat Sources• Alcohol• Smoking• Sedentary Lifestyle• Stress• Poor Sleep
  5. 5. Fundamentals for anOptimal Brain & HealthNutrition:RICE Principle;• Reduce• Increase• Consume• Eliminate
  6. 6. Reduce• Mainly dense carbohydratefoods.- Choose Gluten Free- Rice- Sweet potato- Baby potato- Low GI Fruit
  7. 7. IncreaseProteinOld 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)
  8. 8. IncreaseOmega 3 Fish Oil .Brain structure is mainly comprised offat.• Brain development• Brain Function• Improved cognitive behaviour• Anti-Inflammatory• Gut Health• Heart Health• Body Composition
  9. 9. Increase.• Regulates Hunger• Metabolic Function• B-vitamins for neurotransmitterproduction• Heart Health• Gut HealthHigh Fibre Cruciferous Vegetables
  10. 10. IncreaseWater .• Body is 70% water• Tea, coffee, alcohol(Diuretic - 4:1)
  11. 11. 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
  12. 12. Exercise• 3 predictors oflifespan- Muscle Mass- Strength- Body Fat• Brain Health• Heart Health
  13. 13. Consume.• Stir-Fried• Baked• Grilled• Boiled• Low-GI Based Fruit• Whole Foods• Spices & Herbs
  14. 14. EliminateOptimum Functioning Brain & Body• Gluten (pro-Inflammatory, free-radicals,addictive, cell apoptosis)• Alcohol• Smoking• Bad Fats• SugarsOvertime, little steps.Gluten (Wheat, Rye, Barley)
  15. 15. StressGenerating Factors• Psychosocial• Environmental• Diet• Chronic Endurance ExercisePhysiological 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
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