Mental Health Seminar

Mental Health
Seminar
Dr Nick Kimber, PhD
MApplSc, BPhEd(Hons), BSc(Nutr)
NutriFit™ Health & Fitness Solutions Ltd
Seminar Outline
• Key components of nutrition success.
• Exercise determines the way we eat
• The 3 themes of nutrition
• The NutriFit 5 eating strategies & conditions of use
Key Components of Nutrition Success
1. Having the Right Attitude
2. Using Effective Strategies
3. Setting Goals
4. Having a Plan of Action
Goal Setting
What you want nutrition to help you achieve?
•
What sort of health do you want?
•
•
What type of body composition do you want?
What sort of energy levels are you after?
The 3 Themes of Nutrition
1. Timing of food
 refers to the frequency of eating each day and when you eat in
relation to exercise
For most individuals, timing is the most important aspect for
achieving nutrition success.
2. Type of food
 what you need to eat for achieving your goals
3. Amount of food

This involves adjusting portion sizes according
to your exercise needs and/or weight loss goals
Mental Health NutriTip #1
•
Ingesting sufficient probiotics has the potential to assist with
depression and anxiety.
•
We can obtain a range of probiotic organisms from foods
such as yoghurt, miso soup, kefir (cross between yoghurt and
milk), sauerkraut, pickles, tempeh and olives.
•
Supplementing with a high quality probiotic such as the
USANA Probiotic is highly recommended.
http://www.medscape.com/viewarticle/814672
Mental Health NutriTip #2
• Vitamin D, or the sunshine vitamin is not just a good thing
for your bones, it can also improve energy, mood and reduce
depression.
• Studies have also found Vitamin D has a key role in the
central nervous system, assisting with “neurodevelopment
and stabilizing mitochondrial function.
• A recent meta review in the British Journal
of Psychiatry concludes that "Our analyses
are consistent with the hypothesis that low
vitamin D concentration is associated with
depression".
http://www.naturalnews.com/042691_depression_vitamin_D_clinical_studies.html
Mental Health NutriTip #3
• Have sufficient amounts of the essential omega-3 fatty acids
everyday. Some scientific evidence supports the use of
omega-3 fatty acids in the management of treatment
depression.
• Having a regular intake of oily fish (salmon, sardines, tuna)
and a high quality fish oil supplement every day such as
USANA BiOmega is highly recommended.
• Recent evidence also demonstrates
that an omega-3 rich diet can improve
brain development!
http://www.natureworldnews.com/articles/5901/20140206/monkeys-dieting-omega-3-rich-food-show-more-developed-brains-fatty-acid.htm
Mental Health NutriTip #4
• Have sufficient amounts of protein every day which is best
achieved by ensuring you have protein with every meal.
• Amino acids from protein rich foods are used to make
neurotransmitters. Research shows that depressed brains
don’t have enough of certain neurotransmitters, primarily
serotonin and the catecholamines.
• Precursor amino acids such as tryptophan, tyrosine and
glutamine feed our bodies with the building materials
needed to make the neurotransmitters serotonin, dopamine,
norepinephrine, and GABA, to name a few.
Mental Health NutriTip #5
• Consume an abundance of whole nutrient rich vegetables
and/or unprocessed fruits with every meal.
• When combined with sufficient omega-3 fatty acids,
evidence indicates fewer depressive symptoms are
experienced.
• Just be sure not to have too many sugar
rich fruits such as banana's, pineapple,
grapes, dried fruit and even apples,
except after exercise!
http://www.rebootwithjoe.com/fruit-and-vegetables-may-help-fight-depression/
Questions?
 Register on the NutriFit website to
receive a free copy of the
Are You Ready? eBook,
 For further information on the NutriFit Programme or high
Nutrition
quality supplements, email
Dr Nick!
 Like NutriFit on Facebook for lots of great info and NutriTips!
Email: nick@nutrifit.co.nz
Web: www.nutrifit.co.nz
: NutriFit Health and Fitness Solutions
Thank You!