Quick Tip Wellness

Quick Tip WellnessHealth Food, Exercise, Stress Relief…in a minute!

By Nick Lynch S.S.C, C.F.T.

Detoxifying Foods

• Organic fruits and veggies• Grass fed meats• Omnivorous eggs/chickens• Living foods• Mineral rich• Healthy fats

Fat? Detoxifying? What?• Fat from grain fed animals is bad : (• Fat from grass fed animals is good : )• Grass fed has the following that grain does not:1. CLA (conjugated linoleic acid)-burns fat, lower cholesterol2. Vitamins A and D in abundance3. Arachidonic acid 4. Choline-lowers cholesterol5. Lower in fat content and in calories6. Activator X-proper mineral absorption7. Medium chain fatty acids-a chain of saturated fats that is used by the body for

energy• All the foods listed above function together to detoxify, causing better brain

function, greater fat loss, and lowers your health risks

Your body works more efficiently when you eat higher quality foods

Energy Smoothie• Energy Smoothie6-oz full fat yogurt 1-

tablespoon coconut oil (unrefined, extra virgin)1-egg yolk (pasture raised eggs)½-tablespoon vanilla1-banana or ¼ cup berries1-tablespoon honey (raw and local, the gooier the better)4-oz water1-teaspoon Celtic Sea Salt

• Prep time: 4 minutes• Hunger crave: 4+ hours

Coconut Oil = Energy

•The body can utilize the fat from coconut oil for energy more rapidly and more efficiently than from any other fat source.

The special fats in coconut oil called medium-chain fatty acids (MCFAs) are not stored in your body as fat. Instead, they’re quickly converted to energy, making coconut ideal for weight loss• 78% of the fat from coconut oil is MCFAs• MCFAs in coconut oil are used in the complex processes that enable cells to communicate with each other• Coconut oil improves thyroid function

Coconut = Energy con’t

• The countries that incorporate coconut as an important part of their diet have lower rates of heart disease and cancer than Americans.

A report by the National Cancer Institute lists Thailand as having the lowest cancer rates for both men and women out of all 50 countries studied.

Thailand has the highest coconut consumption in the world.• Coconut oil is currently used in infant formulas and in hospital food because it renders such profound health benefits. • The fats in coconut oil help fight infection of all kinds, including HIV. This is as a result of coconut oils anti-microbial and anti-viral properties.

Coconut Recipes

• The Good Morning Drink: 6-oz of water 1-tablespoon of coconut oil 1-tablespoon raw, local honey

Warm the three ingredients up in a pot and then drink

You can add small amount of additional honey if need be

Coconut Recipes con’t

• Yummy Yogurt8-oz of yogurt1-tablespoon of raw, local honey2-tablespoons of coconut flakesSmall handful of cashews or 1-tablespoon ofalmond butterPinch of vanilla as well as Celtic sea salt

Coconut Recipes con’t

• Sandwich: Spread coconut oil on the bread of your sandwich instead of mayo

• Cooking: Use coconut oil for cooking (1-2 tablespoons in the pan)

You can also put coconut oil in your tea, warm cereal, soup, etc.

Serving size: 1-tablespoon per person

Live Foods• Yogurt• Cheese• Kefir• Meat-cooked medium rare or less• Kombucha and other fermented drinks like ginger

ale, beet kvass, wine • Broths• Celtic Sea Salt• Sauerkraut• Kimchi

Sample “Fast Food” Diet

• Breakfast: Sprouted Cinnamon Raison Cereal Soak oats in a bowl with water/tablespoon yogurt over night, low boil for 8

minutes in the morning, add cinnamon, raisons, 1- tablespoon honey, pinch of Celtic Sea Salt and whole milk *Can soak enough oats to last the week, store in fridge

Prep time: 4 minutes, if oats are pre-cooked

• Mid-Morning Snack: Energy Smoothie See Energy Smoothie slide for instructions

• Lunch: Apple Salad/Wrap Chopped apple, raw milk cheddar cheese, lettuce, Celtic Sea Salt, mustard

(optional), Ezekiel sprouted grain wrap, spreading coconut oil on wrap Prep time: 5 minutes

Sample “Fast Food” Diet con’t

• Dinner: Meat and Steamed Veggies Low cooked meat of your choice, lightly steamed veggies with

pasture butter and Celtic Sea Salt; eat sauerkraut or kimchi (live food) before or after the meal

Prep time: A good time to unwind and think about your day while you cook

*Treats can be enjoyed throughout the day: dark chocolate, coconut macaroons, and unsweetened dried fruit

Exercise

Quick Exercise & Locations

• 10 minutes of your time is all that’s needed to change your whole day around!

• No equipment needed, just you and your will• In-home• In-office• Outdoors• Parking lot• Lobby• Basement• Airport• Bus stop• Where ever you feel comfortable

Why Bother with Exercise?

Exercise…• Decreases resting heart and respiratory rates• Decrease stress hormones, such as cortisol• Increases levels of stress relieving hormones, such as

oxytocin• Increases oxygen flow and blood circulation, improving

alertness

Why Bother with Exercise? con’t

Exercise…• Increases “feel good” hormones, like endorphins• Increases metabolism• Increases bone density• Increases ability to handle stress• Increase energy• Increases all things good!

10-Minute Brisk Walk, Swing Arms Freely

• Go outside and walk around• Let arms swing naturally • Deep breathe • Relax shoulders down• Leave cell phone behind

• Interval: walk at medium pace for 40 sec. then walk fast or jog fast for 15-20 sec.

Backward Lunge, X10-15 each side Instead of dumbbells use water jugs, books, rocks or other

weighted objects

Hip extension, x12 each side Exhale when arm/leg extend

Push-up on chairs, office desk, window sill, kitchen counter, x10-15

Inhale down, exhale with the push

Knee Push-up, x15-20, Abdominals, Exhale when knees come off the ground

Side crunch, x15-20 each sideObliques-abdominals, Exhale with the crunch

Lumber Janes, x15-20Abdominals-core, Can use books or water jugs for this, Exhale when

standing up

Knee-in, x10-15 each side Abdominals-core-full body, Exhale when knee comes in

Alternating Super Womans, x12-15 each side Core-shoulders-hamstrings, Exhale when arm and leg raise

Hamstring Stretch-Squat, x15 Legs-abdominals-core, Exhale when dropping into squat

Sample 10-Minute Workout

• Hamstring stretch-squat• Alternating super women's• Knee-ins• Lumber Janes• Push Up on chairs• Lunge with arm raise *Complete the above 6 exercises 2 times each. Go through

each exercise one after the other before completing the 2nd set. Or perform 1 set and take a 5 minute walk after.

6-Minute Stretch Routine

• 6-minutes of your time• Decreases stress• Decreases heart and respiratory rate• Increases levels of oxytocin• Increases endorphin production• Increases metabolic rate• Increases blood flow• Increases overall stamina and productivity

Superb Health is imsuperb.comAll exercise videos and pictures come from imsuperb.com Level 1 and 3 in-home routines.

References

• Imsuperb .com• Dr. Mary Enig, PhD• Nourishing Traditions by Sally Fallon• Nutritionist: Dan Lynch• Chiropractor: Dr. Shane Lynch, DC• Registered Nurse: Natalie Valente RN, BSN• Whfoods.com• Dr. Thomas Cowan, MD