Quick Tip Wellness<br />Health Food, Exercise, Stress Relief…in a minute!<br />By Nick Lynch S.S.C, C.F.T.<br />
Detoxifying Foods<br />Organic fruits and veggies<br />Grass fed meats<br />Omnivorous eggs/chickens<br />Living foods<br ...
Fat? Detoxifying? What?<br />Fat from grain fed animals is bad : (<br />Fat from grass fed animals is good : )<br />Grass ...
Energy Smoothie<br />Energy Smoothie
6-oz full fat yogurt
1-tablespoon coconut oil (unrefined, extra virgin)
1-egg yolk (p...
Coconut Oil = Energy<br />•The body can utilize the fat from coconut oil for energy more rapidly and more efficiently than...
Coconut = Energy con’t<br />•The countries that incorporate coconut as an important part of their diet have lower rates of...
CoconutRecipes<br />The Good Morning Drink: 
6-oz of water<br />    1-tablespoon of coconut oil<br />    1-tablespoon raw,...
Coconut Recipes con’t<br />Yummy Yogurt<br />8-oz of yogurt<br />1-tablespoon of raw, local honey<br />2-tablespoons of co...
CoconutRecipes con’t<br />Sandwich: Spread coconut oil on the bread of your sandwich instead of mayo<br />Cooking: Use coc...
Live Foods<br />Yogurt<br />Cheese<br />Kefir<br />Meat-cooked medium rare or less<br />Kombucha and other fermented drink...
Sample “Fast Food” Diet<br />Breakfast: Sprouted Cinnamon Raison Cereal<br />      Soak oats in a bowl with water/tablespo...
Sample “Fast Food” Diet con’t<br />Dinner: Meat and Steamed Veggies<br />Low cooked meat of your choice, lightly steamed v...
Exercise<br />
Quick Exercise & Locations<br />10 minutes of your time is all that’s needed to change your whole day around!<br />No equi...
Why Bother with Exercise?<br />Exercise…<br />Decreases resting heart and respiratory rates<br />Decrease stress hormones,...
Why Bother with Exercise? con’t<br />Exercise…<br />Increases “feel good” hormones, like endorphins<br />Increases metabol...
10-Minute Brisk Walk, Swing Arms Freely<br />Go outside and walk around<br />Let arms swing naturally <br />Deep breathe <...
Backward Lunge, X10-15 each sideInstead of dumbbells use water jugs, books, rocks or other weighted objects<br />
Hip extension, x12 each side Exhale when arm/leg extend<br />
Push-up on chairs, office desk, window sill, kitchen counter, x10-15 Inhale down, exhale with the push<br />
Knee Push-up, x15-20,Abdominals, Exhale when knees come off the ground<br />
Side crunch, x15-20 each sideObliques-abdominals,Exhale with the crunch<br />
Lumber Janes, x15-20Abdominals-core, Can use books or water jugs for this, Exhale when standing up<br />
Knee-in, x10-15 each sideAbdominals-core-full body, Exhale when knee comes in<br />
Alternating Super Womans, x12-15 each sideCore-shoulders-hamstrings, Exhale when arm and leg raise<br />
Hamstring Stretch-Squat, x15Legs-abdominals-core, Exhale when dropping into squat<br />
Sample 10-Minute Workout<br />Hamstring stretch-squat<br />Alternating super women's<br />Knee-ins<br />Lumber Janes<br />...
6-Minute Stretch Routine<br />6-minutes of your time<br />Decreases stress<br />Decreases heart and respiratory rate<br />...
   Superb Health is imsuperb.comAllexercise videos and pictures come from imsuperb.com Level1 and 3 in-home routines.<br />
References<br />Imsuperb .com<br />Dr. Mary Enig, PhD<br />Nourishing Traditions by Sally Fallon<br />Nutritionist: Dan Ly...
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Quick Tip Wellness

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Exercise and diet tips for those short on time.

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Quick Tip Wellness

  1. 1. Quick Tip Wellness<br />Health Food, Exercise, Stress Relief…in a minute!<br />By Nick Lynch S.S.C, C.F.T.<br />
  2. 2. Detoxifying Foods<br />Organic fruits and veggies<br />Grass fed meats<br />Omnivorous eggs/chickens<br />Living foods<br />Mineral rich<br />Healthy fats<br />
  3. 3. Fat? Detoxifying? What?<br />Fat from grain fed animals is bad : (<br />Fat from grass fed animals is good : )<br />Grass fed has the following that grain does not:<br />CLA (conjugated linoleic acid)-burns fat, lower cholesterol<br />Vitamins A and Din abundance<br />Arachidonic acid <br />Choline-lowers cholesterol<br />Lower in fat content and in calories<br />Activator X-proper mineral absorption<br />Medium chain fatty acids-a chain of saturated fats that is used by the body for energy<br />All the foods listed above function together to detoxify, causing better brain function, greater fat loss, and lowers your health risks<br /> Your body works more efficiently when you eat higher quality foods<br />
  4. 4. Energy Smoothie<br />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<br />Prep time: 4 minutes<br />Hunger crave: 4+ hours<br />
  5. 5. Coconut Oil = Energy<br />•The body can utilize the fat from coconut oil for energy more rapidly and more efficiently than from any other fat source. <br />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 <br />
  6. 6. Coconut = Energy con’t<br />•The countries that incorporate coconut as an important part of their diet have lower rates of heart disease and cancer than Americans.<br />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.<br />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.<br />
  7. 7. CoconutRecipes<br />The Good Morning Drink: 
6-oz of water<br /> 1-tablespoon of coconut oil<br /> 1-tablespoon raw, local honey<br />Warm the three ingredients up in a pot and then drink<br />You can add small amount of additional honey if need be<br />
  8. 8. Coconut Recipes con’t<br />Yummy Yogurt<br />8-oz of yogurt<br />1-tablespoon of raw, local honey<br />2-tablespoons of coconut flakes<br />Small handful of cashews or 1-tablespoon of<br />almond butter<br />Pinch of vanilla as well as Celtic sea salt<br />
  9. 9. CoconutRecipes con’t<br />Sandwich: Spread coconut oil on the bread of your sandwich instead of mayo<br />Cooking: Use coconut oil for cooking (1-2 tablespoons in the pan)<br /> You can also put coconut oil in your tea, warm cereal, soup, etc.<br /> Serving size: 1-tablespoon per person<br />
  10. 10. Live Foods<br />Yogurt<br />Cheese<br />Kefir<br />Meat-cooked medium rare or less<br />Kombucha and other fermented drinks like ginger ale, beet kvass,wine<br />Broths<br />Celtic Sea Salt<br />Sauerkraut<br />Kimchi<br />
  11. 11. Sample “Fast Food” Diet<br />Breakfast: Sprouted Cinnamon Raison Cereal<br /> 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<br />Prep time: 4 minutes, if oats are pre-cooked<br />Mid-Morning Snack: Energy Smoothie <br /> See Energy Smoothie slide for instructions<br />Lunch: Apple Salad/Wrap<br /> Chopped apple, raw milk cheddar cheese, lettuce, Celtic Sea Salt, mustard (optional), Ezekiel sprouted grain wrap, spreading coconut oil on wrap <br />Prep time: 5 minutes<br />
  12. 12. Sample “Fast Food” Diet con’t<br />Dinner: Meat and Steamed Veggies<br />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<br />Prep time: A good time to unwind and think about your day while you cook<br />*Treats can be enjoyed throughout the day:<br /> dark chocolate, coconut macaroons, and unsweetened dried fruit <br />
  13. 13. Exercise<br />
  14. 14. Quick Exercise & Locations<br />10 minutes of your time is all that’s needed to change your whole day around!<br />No equipment needed, just you and your will<br />In-home<br />In-office<br />Outdoors<br />Parking lot<br />Lobby<br />Basement<br />Airport<br />Bus stop<br />Where ever you feel comfortable<br />
  15. 15. Why Bother with Exercise?<br />Exercise…<br />Decreases resting heart and respiratory rates<br />Decrease stress hormones, such as cortisol<br />Increases levels of stress relieving hormones, such as oxytocin<br />Increases oxygen flow and blood circulation, improving alertness<br />
  16. 16. Why Bother with Exercise? con’t<br />Exercise…<br />Increases “feel good” hormones, like endorphins<br />Increases metabolism<br />Increases bone density<br />Increases ability to handle stress<br />Increase energy<br />Increases all things good!<br />
  17. 17. 10-Minute Brisk Walk, Swing Arms Freely<br />Go outside and walk around<br />Let arms swing naturally <br />Deep breathe <br />Relax shoulders down<br />Leave cell phone behind<br />Interval: walk at medium pace for 40 sec. then walk fast or jog fast for 15-20 sec. <br />
  18. 18. Backward Lunge, X10-15 each sideInstead of dumbbells use water jugs, books, rocks or other weighted objects<br />
  19. 19. Hip extension, x12 each side Exhale when arm/leg extend<br />
  20. 20. Push-up on chairs, office desk, window sill, kitchen counter, x10-15 Inhale down, exhale with the push<br />
  21. 21. Knee Push-up, x15-20,Abdominals, Exhale when knees come off the ground<br />
  22. 22. Side crunch, x15-20 each sideObliques-abdominals,Exhale with the crunch<br />
  23. 23. Lumber Janes, x15-20Abdominals-core, Can use books or water jugs for this, Exhale when standing up<br />
  24. 24. Knee-in, x10-15 each sideAbdominals-core-full body, Exhale when knee comes in<br />
  25. 25. Alternating Super Womans, x12-15 each sideCore-shoulders-hamstrings, Exhale when arm and leg raise<br />
  26. 26. Hamstring Stretch-Squat, x15Legs-abdominals-core, Exhale when dropping into squat<br />
  27. 27. Sample 10-Minute Workout<br />Hamstring stretch-squat<br />Alternating super women's<br />Knee-ins<br />Lumber Janes<br />Push Up on chairs<br />Lunge with arm raise<br />*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. <br />
  28. 28. 6-Minute Stretch Routine<br />6-minutes of your time<br />Decreases stress<br />Decreases heart and respiratory rate<br />Increases levels of oxytocin<br />Increases endorphin production<br />Increases metabolic rate<br />Increases blood flow<br />Increases overall stamina and productivity<br />
  29. 29. Superb Health is imsuperb.comAllexercise videos and pictures come from imsuperb.com Level1 and 3 in-home routines.<br />
  30. 30. References<br />Imsuperb .com<br />Dr. Mary Enig, PhD<br />Nourishing Traditions by Sally Fallon<br />Nutritionist: Dan Lynch<br />Chiropractor: Dr. Shane Lynch, DC<br />Registered Nurse: Natalie Valente RN, BSN<br />Whfoods.com<br />Dr. Thomas Cowan, MD<br />

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