Mind-Full In The Media

Everything you need to know about DOPAMINE Dopamine = Pleasure hormone! - Dopamine comes from the reward center of the brain and encourages us to seek pleasure (sex, drugs, gambling, food, shopping) - It is responsible for ‘Seeking behavior’ (wants desires, seeking information, and searching) - GOAL ORIENTED hormone There are 2 systems in the brain that govern behavior “Liking” and “Wanting” Liking = serotonin - Satiation, satisfied, full Wanting = Dopamine - Wanting more, searching Engaging in activities that instigate the liking system puts a pause on the seeking system, because if you’re full, you don’t need to seek anything! Natural interventions: - Celebrate small wins - Exercise - Music - Gratitude - Self-care - Finish a task - Healthy eating Supplemental recommendations: 5-HTP - Precursor to serotonin - Balances seeking behavior/ dopamine - Promotes feelings of satiety, happiness, calm - Reduces depression and anxiety - **** NEVER take if you are on an SSRI or other mood stabilizers. Dose: 1 capsule 1-3x per day *May cause upset stomach so start with one and work your way up *Best taken away from food, if digestive system can handle it https://caforia.com/shop/index.php?keywords=5htp&tid=PRODUCT_INFO&products_id=608&osCsid=8e537d8c61884d7209febb8645d91143 B- Complex - B vitamins provide the nutrients to produce and convert most neurotransmitters - Specifically, B5 and B6. - Should be taken with 5 HTP for long term use - Plays an important role and mood regulation Dose: 1 Cap 1x per day *With Breakfast https://caforia.com/shop/index.php?keywords=B%20complex&tid=PRODUCT_INFO&products_id=541&osCsid=8e537d8c61884d7209febb8645d91143 Omega 1200 - Provides building blocks for nervous system! (brain is 60% fat) - Builds the myelin sheath - Protects the integrity of the message (Neurotransmitters) - Anti-inflammatory Dose: 1 Cap 2x per day *With meals https://caforia.com/shop/index.php?keywords=omega%201200&tid=PRODUCT_INFO&products_id=616&osCsid=8e537d8c61884d7209febb8645d91143

Jiordana Saade, CNP Holistic Nutritionist @themindfullclinic Richard Marshall Host @richardmarshallpresents Have you been wondering how you can enjoy indulging in some party juice, without the negative repercussions? Spending a night out with friends can be totally healthy for your soul, but we certainly do not want that night out to bleed into the next few days. There is nothing worse than having to baby a hangover and losing out on productivity after a night of fun. This Holiday season PARTY RESPONSIBLY and come prepared with some natural hangover cures that will ensure a productive following day, free from regrets! Milk thistle - Helps to detox the liver - Protects liver cells - Prevents liver cells from storing toxins - Helps to flush stored toxins from liver Dose: Take 1 capsule with your first drink, and another capsule first thing in the AM https://www.caforia.com/shop/index.php?osCsid=5ff3bf5acbe7408c62fc574b576c184a&tid=PRODUCT_INFO&products_id=536 Vitamin C - Prevents withdrawal symptoms - plays a role in the detoxification process Dose: ½ tsp first thing the morning after, Take another ½ tsp mid-day https://www.caforia.com/shop/index.php?keywords=vitamin%20c&tid=PRODUCT_INFO&products_id=844&osCsid=5ff3bf5acbe7408c62fc574b576c184a B- Complex - Increases energy - B3 plays a role in alcohol detoxification - Replaces B1 (thiamine) which is blocked with alcohol consumption. Dose: Take 1 Capsule the morning after https://www.caforia.com/shop/index.php?keywords=B-Complex&tid=PRODUCT_INFO&products_id=541&osCsid=5ff3bf5acbe7408c62fc574b576c184a • Note, all these supplements can be taken together BONUS: Find the right alcohol for YOU! For some people wine and beer may cause adverse reactions to the sulphites or brewers’ yeast. This may manifest with symptoms of headaches and inflammation the following day. The best alcohol to drink (if you are going to drink!) is Gin. Gin was traditionally a medicinal intervention and the juniper berries are still often used in some cough medications. Please drink responsibly, and follow the Covid-Christmas guidelines

Immune system Happy Flu season folks! The immune system is the body’s #1 defense against any pathogens bacteria or viruses. The immune system can be activated by encountering anything that the body does not recognize. It creates a code for the virus and stores the information so that it will be able to fight it off quicker if it comes in contact again with the pathogen in the future! The immune system should be strong and able to fight off most things it encounters. Here are 8 factors that can negatively impact the immune system that you’ll want to look out for during flue season; 1. Sleep - sleep produces cytokines to help fight off disease 2. Stress - stress hormones supress the immune system, which is especially harmful when stress is chronic. 3. Sunlight - Sunlight increases T-cells and helps to produce vitamin D which is imperative for the immune system. Not enough sunlight can negatively impact immune function. 4. Diet - Antioxidant can help to boost immune system - Sugar supresses immune system 5. Smoking - nicotine and harmful chemicals both play a role in immunosuppression. 6. Alcohol - Similar effect as sugar! Overdrinking can suppress the immune system and prevent the body from being able to repair itself. 7. Lack of exercise - Aerobic exercise improves blood flow, sending white blood cells around the entire body. Exercise also has a positive effect on mood and stress reduction. 8. Sex! - lack of sex can suppress the immune system. Intimacy can support the immune system by increases IgA. Oxytocin also has a positive effect on the immune system and the thymus gland in particular. Supplements: Immunity Vitamin C + Zinc - Anti Fungal - Anti Bacterial - Anti Viral - Anti Inflammatory - Anti oxidant - Zn prevents viruses from replicating Dose: 1 capsule 1x per day *With food https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=109_114&products_id=848&osCsid=5e4d01592398d9d7a3cc776609d4709d Quercetin 1200 - Anticarcinogen - Antibacterial -Antioxidant - Antihistamine Dose: 1 Capsule 2x per day * Anytime https://caforia.com/shop/index.php?osCsid=5e4d01592398d9d7a3cc776609d4709d&tid=PRODUCT_INFO&products_id=849

Everything you need to know about Detox Jiordana Saade, CNP Holistic Nutritionist @themindfullclinic Detoxing is a popular health fad, but not many know why they are detoxing or if they even need to! Here is everything you need to know about detox. - We are exposed to over 700,000 toxins in ONE DAY ALONE! - If the toxic load is greater than the rate at which the liver can detox then your body will store toxins, usually in adipose tissue (therefore fat is sometimes hard to break down!). Signs you need to detox: - Increased fatigue - Stubborn weight - Headaches/ dizziness - Low BP - High cholesterol - Skin conditions - Pain under right rib - Constipation or floating stools - Hair loss - …… And MANY MORE There are 7 areas of elimination: 1. Liver 2. Kidneys 3. Skin 4. Lymph 5. Lungs 6. Blood 7. Bowels Each area has specific practices that can help with the detox process and lighten the load. Interventions: Dry Brushing (lymph system) Rebounding (Lymph system) Water intake (Kidneys) Filtration system (Kidneys and Liver) Sauna (Skin system) Body products (Skin) Deep diaphragmatic breaths (Lungs) Bowels (Fiber) Sleep (Liver) Detoxing foods: - Cilantro - Dandelion - Turmeric - Celery - Beets - Grapefruit - Asparagus - Parsley - Lemon/ Lime - Ground flax seeds - Chia seeds - Flax oil - Cruciferous vegetables (kale, cabbage, broccoli etc.) - Sulphur containing foods (Garlic, onions) Supplementation: Milk Thistle - Protects liver cells - Prevents accumulation of toxins inside liver cells. - Helps liver to push out stored toxins. - Good for NAFLD Dose: 1 cap 1-2x per day *Away from meals https://caforia.com/shop/index.php?osCsid=a5275211df005e79e4328d04b4db69ad&tid=PRODUCT_INFO&products_id=536 Dandelion - Anticoagulant function - Diuretic - Pushes out toxins from liver and bloodstream Dose: 2 caps 2x per day *Away from food! https://caforia.com/shop/index.php?keywords=dandelion&tid=PRODUCT_INFO&products_id=533&osCsid=a5275211df005e79e4328d04b4db69ad Detox Colon & Care - 7-10 pounds on average of fecal matter stuck inside digestive tract! - Helps to detox through bowels - Bulking agent and binds to toxins - Burdock root is a blood cleanser. Dose: 2 caps 1x per day *Before bed https://caforia.com/shop/index.php?osCsid=a5275211df005e79e4328d04b4db69ad&tid=PRODUCT_INFO&products_id=530

What your Poop Says about you and how it plays a role in gut health. Jiordana Saade, CNP Holistic Nutritionist @themindfullclinic Nick Bissett Host, PT @nickbfitness Hippocrates says “ all disease begins in the gut”. As a Nutritionist this could not be more true. If our digestive system is compromised it affects every single organ in our body. The digestive systems job is to break down the food we eat and turn it into nutrients to feed our cells. Our very existence relies on the digestive process. What is a healthy poop? - At least 1 bowel movement per day, ideally 2-3 bowel movements - Colour - Consistency - Sink or float? - Undigested food particles - Full formed - S- shape - Feel complete #Constipation : - If you suffer from constipation follow the 3 day rule: after 3 days you should visit your doctor or take a laxative. - Fecal matter is highly toxic and can begin to reabsorb if it stays in digestive tract for too long. - Water and fibre are really important for regular bowel movements #Diarrhea - When transit time is too quick we do not absorb nutrients from our food and can be at risk for malnutrition and dehydration. - Fibre is an important factor here as it can help to slow down transit time. Supplements: Magnesium - Supports the adrenal glands for stress-related constipation or diarrhea - Really good for constipation as is relaxes the bowels - Required for peristalsis Dose: 1 scoop with warm water *Before bed 👉 https://caforia.com/shop/index.php?osCsid=ba8a6dbec72ef16d905debb40256e5e2&tid=PRODUCT_INFO&products_id=540 80 Billion Multi- probiotics - Healthy microflora - Takes up real estate in our digestive tract and protects us from other harmful bacteria’s - Breaks down our food - Extracts nutrients from food - Plays a role in the immune system - Regulates food cravings! Dose: 2 caps per day * away from antibiotics 👉 https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_126&products_id=758&osCsid=ba8a6dbec72ef16d905debb40256e5e2 Psyllium Husk - High fibre that cleans out the colon - Sweeps intestinal walls and creates bulk for bowel movements - Really helpful for lose stools - DRINK LOTS OF WATER! - Not best with chronic constipation Dose: 2 tsp per day *With water 👉 https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=112_160&products_id=577&osCsid=ba8a6dbec72ef16d905debb40256e5e2 #bowelMovements

My Morning Routine Jiordana Saade, CNP Holistic Nutritionist @themindfullclinic Nick Bissett Host @Nickbfitness Developing a morning routine is hands down one of the most important practices I have included in life. It has the ability to ensure you have a fantastic day and set you up for success. In this new era of technology, one of the first things that people do in the morning is check their phones. This habit is detrimental to health because it spikes cortisol (our stress response) before we even get out of bed! Stress can lead to foggy brain, lower productivity levels and can negatively impact your mood. FIRST - Drink two big glasses of water (to rehydrate) - Take morning supplements B- complex #VitaminC #Magnesium (energy production, stress resilience, mood balancing) SECOND - Get in some movement! - Increase blood flow to the brain - Improve mood, better cognitive functioning, higher productivity - Sweating is a light daily detox - Wakes up the body THIRD - Morning Tea - #CHAGA (antioxidant, anti-aging, cancer preventative, builds immune system, lowers cholesterol and blood pressure) FOURTH - #Gratitude journal - Gratitude can rewire negative neural pathways in the brain and allow you to be more optimistic - Improves mood, attracts good luck, prevents depression and anxiety. B-Complex Link https://www.caforia.com/shop/index.php?keywords=b%20complex&tid=PRODUCT_INFO&products_id=541&osCsid=b68dd792f3ff5f1af06c785c3e8af5cb Vitamin C https://www.caforia.com/shop/index.php?keywords=vitamin%20c&tid=PRODUCT_INFO&products_id=806&osCsid=b68dd792f3ff5f1af06c785c3e8af5cb Chaga Tea https://www.caforia.com/shop/index.php?keywords=chaga%20&tid=PRODUCT_INFO&products_id=491&osCsid=b68dd792f3ff5f1af06c785c3e8af5cb Magnesium https://www.caforia.com/shop/index.php?keywords=chaga%20&tid=PRODUCT_INFO&products_id=491&osCsid=b68dd792f3ff5f1af06c785c3e8af5cb

Jiordana Saade, CNP Holistic Nutritionist @themindfullclinic There are 4 major hormonal disorders that are associated with women’s menstrual cycles; 1. PMS 2. PCOS 3. Endometriosis 4. Estrogen dominance ✔️There are 5 major types of PMS; PMS A- Anxiety PMS C- Cravings PMS D- Depression PMS H- Hyper hydration PMS P – Pain ✔️PCOS Related to blood sugar imbalances. Cysts begin to grow on the ovaries, preventing regular cycles and increases, Infertility, hirsutism, and increasing sugar cravings ✔️Endometriosis Related to Estrogen/ progesterone imbalances. Characterized by painful periods, pain with bowel movements, sex and urination, excessive bleeding, infertility, and blood clots. ✔️Estrogen dominance: Abnormal periods, PMS, Mood swings, low libido, weight gain/ sluggish metabolism, hair loss, poor concentration, sleep disturbances, and thyroid issues. Estrogen is sometimes not excreted properly, xenoestrogens, and stress ✔️Seed cycling: ALL hormonal disorders require a dysregulation with estrogen/ progesterone balance Helps to balance Estrogen/ progesterone levels throughout the cycle. First 1-14 days of cycle Estrogen should be increasing Take 1-2 tbsp of ground flax seeds Take 1-2 tbsp of Pumpkin seeds Last 15-28 days of cycle Take 1-2 Tbsp of sunflower seeds Take 1-2 Tbsp of sesame seeds 📝 takes about 3 months to see real changes. 🌿Supplements: Indole- 3- Carbinol - Converts to DIM - Helps to eliminate excess estrogen from the body - Balances estrogen and progesterone - Good for PMS, and estrogen dominance Dose: 1 cap 1x per day 📝 away from food 👉 https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_134&products_id=790&osCsid=4b524db63733622464b913691ff2cb64 Evening Primrose (GLA) - Healthy fat that is highly anti-inflammatory - Specifically reduces inflammation in the ovaries - Helps to promote blood flow - Reduces bloating and cramping during cycles - Good for PCOS, Endometriosis, PMS and Estrogen dominance Dose: 2 caps 2x per day 📝with 2 largest meals 👉 https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_134&products_id=299&osCsid=4b524db63733622464b913691ff2cb64 MACA (for women) - Herb that balances hormones - Promotes energy - + flax seeds which contain lignans and mimic estrogen - Balances Estrogen progesterone - Great for PMS, Menopause, PCOS and endometriosis Dose: 2 caps 2x per day 📝away from meals 👉 👉 https://caforia.com/shop/index.php?osCsid=4b524db63733622464b913691ff2cb64&tid=PRODUCT_INFO&products_id=504

Nutridom Eye health is an important topic that affects wellbeing and quality of life. Jiordana Saade, CNP Holistic Nutritionist @jiordana.imindnutrition While some eye disease is benign (near or far sightedness) other diseases pose a more serious health risk. For example Diabetic retinopathy, age-related macular degeneration, glaucoma and cataracts. - Onset of eye disease is typically in middle-age, however symptoms often go un noticed until the disease is much farther along and hard to treat. Therefore the emphasis is on PREVENTION! Symptoms of eye diesel include: Blurriness, discharge, irritation, light sensitivity, pain/ pressure, vision loss and tearing Risk factors include: Ethnicity, genetics, age, underlying health conditions including high blood pressure, high cholesterol, heart disease, diabetes, metabolic syndrome, inflammatory disorders and STRESS! Supplemental Recommendations: Omega 1200 - reduces inflammation - building blocks of brain and eyes - drains intraoccqular pressure - important for visual and retinal development Dose: 1 cap 2x per day with meals 👉https://caforia.com/shop/index.php?tid=ADVANCED_SEARCH_RESULT&keywords=Nutridom+Omega+1200 Lutein 20 with Zeaxanthin - 2 carotenoids found prominently in the retina - prevents free radical damage s - antioxidant for the eyes - protects integrity of eye cells - filters out harmful blue light Dose: 1 cap per day with meals 👉https://caforia.com/shop/index.php?tid=ADVANCED_SEARCH_RESULT&keywords=Nutridom+Lutein Ginkgo 5000 - cerebra-spinal dilator - Circulatory stimulant - increases nutrients to eyes and brain. Dose: 1 cap 2x per day AWAY from meals. 👉https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_127&products_id=574 Eye Health Pack: 👉https://caforia.com/shop/index.php?action=add_recommend_product&array_products_id=616,579,574 Disclaimer: Always consult your physician to see if these products will benefit you!

Nutridom Health Jiordana Saade, CNP Holistic Nutritionist STRESS MANAGEMENT The stress response is a biological adaptive mechanism that has a functional purpose in the body. In acute situations our stress response can dilate our pupils, send blood to the extremities and increase cortisol and adrenalin to run from perceived or potential danger. Now a days, we are under far more pressure than every before to meet deadlines and perform. The body perceives stress almost the whole day long! Chronic stress can have serious health implications including - Blood sugar imbalances - Decreased bone density - Increased blood pressure - Accumulation of belly fat - Reduced thyroid - Reduced cognitive performance - Reduced immunity Natural health supplements that can help to manage chronic stress include: B- Complex - turns food into energy - Required cofactors for metabolism - Plays a role in production of cortisol Dose: 1 cap with breakfast or lunch 👉https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=109_114&products_id=541 L-theanine - Extract from green tea - Promotes concentration and wakeful relaxation - Reduced nervous by lowering heart rate. - Increase production of dopamine and serotonin - Increase alpha waves Dose: 1 cap with meals 👉https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_122&products_id=594 Ashwagandha 2000 - ayurvedic herb used for 3000 years - Adaptogen - Restores balance - Increase brain function - Reduce cortisol - Boosts metabolism - Increase energy and endurance 2 caps 1x per day * away from food (30 min before or 2h after) 👉https://caforia.com/shop/index.php?tid=PRODUCT_INFO&cPath=111_122&products_id=607 • As always check with your physician before implementing new vitamins into your diet