Quick Tip Wellness
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Quick Tip Wellness

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Exercise and diet tips for those short on time.

Exercise and diet tips for those short on time.

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    Quick Tip Wellness Quick Tip Wellness Presentation Transcript

    • Quick Tip Wellness
      Health 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:
      CLA (conjugated linoleic acid)-burns fat, lower cholesterol
      Vitamins A and Din abundance
      Arachidonic acid
      Choline-lowers cholesterol
      Lower in fat content and in calories
      Activator X-proper mineral absorption
      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 Smoothie
6-oz full fat yogurt
1-tablespoon coconut oil (unrefined, extra virgin)
1-egg yolk (pasture raised eggs)
½-tablespoon vanilla
1-banana or ¼ cup berries
1-tablespoon honey (raw and local, the gooier the better)
4-oz water
1-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.
      Areport 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 itrenders such profoundhealth 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-viralproperties.
    • CoconutRecipes
      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 Yogurt
      8-oz of yogurt
      1-tablespoon of raw, local honey
      2-tablespoons of coconut flakes
      Small handful of cashews or 1-tablespoon of
      almond butter
      Pinch of vanilla as well as Celtic sea salt
    • CoconutRecipes 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 sideInstead 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 sideAbdominals-core-full body, Exhale when knee comes in
    • Alternating Super Womans, x12-15 each sideCore-shoulders-hamstrings, Exhale when arm and leg raise
    • Hamstring Stretch-Squat, x15Legs-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.comAllexercise videos and pictures come from imsuperb.com Level1 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