Quick Tip Wellness
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Quick Tip Wellness provides concise tips and recommendations for nutrition, exercise, and stress relief. It recommends consuming organic fruits and vegetables, grass-fed meats, pastured eggs and chickens, and living foods as they are nutrient-rich and support detoxification. For exercise, it suggests a 10-minute routine including a brisk walk, lunges, pushups, crunches, and stretches that can be done anywhere. Coconut oil is highlighted for its energy-boosting properties and medium-chain fatty acids that provide quick energy instead of being stored as fat.
Quick Tip Wellness
- 1. Quick Tip WellnessHealth Food, Exercise, Stress Relief…in a minute!By Nick Lynch S.S.C, C.F.T.
- 2. Detoxifying FoodsOrganic fruits and veggiesGrass fed meatsOmnivorous eggs/chickensLiving foodsMineral richHealthy fats
- 3. 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 cholesterolVitamins A and Din abundanceArachidonic acid Choline-lowers cholesterolLower in fat content and in caloriesActivator X-proper mineral absorptionMedium chain fatty acids-a chain of saturated fats that is used by the body for energyAll 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
- 4. Energy SmoothieEnergy 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 SaltPrep time: 4 minutesHunger crave: 4+ hours
- 5. 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
- 6. 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.
- 7. CoconutRecipesThe Good Morning Drink: 6-oz of water 1-tablespoon of coconut oil 1-tablespoon raw, local honeyWarm the three ingredients up in a pot and then drinkYou can add small amount of additional honey if need be
- 8. Coconut Recipes con’tYummy 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
- 9. CoconutRecipes con’tSandwich: Spread coconut oil on the bread of your sandwich instead of mayoCooking: 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
- 10. Live FoodsYogurtCheeseKefirMeat-cooked medium rare or lessKombucha and other fermented drinks like ginger ale, beet kvass,wineBrothsCeltic Sea SaltSauerkrautKimchi
- 11. Sample “Fast Food” DietBreakfast: 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 fridgePrep time: 4 minutes, if oats are pre-cookedMid-Morning Snack: Energy Smoothie See Energy Smoothie slide for instructionsLunch: 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
- 12. Sample “Fast Food” Diet con’tDinner: Meat and Steamed VeggiesLow 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 mealPrep 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
- 13. Exercise
- 14. Quick Exercise & Locations10 minutes of your time is all that’s needed to change your whole day around!No equipment needed, just you and your willIn-homeIn-officeOutdoorsParking lotLobbyBasementAirportBus stopWhere ever you feel comfortable
- 15. Why Bother with Exercise?Exercise…Decreases resting heart and respiratory ratesDecrease stress hormones, such as cortisolIncreases levels of stress relieving hormones, such as oxytocinIncreases oxygen flow and blood circulation, improving alertness
- 16. Why Bother with Exercise? con’tExercise…Increases “feel good” hormones, like endorphinsIncreases metabolismIncreases bone densityIncreases ability to handle stressIncrease energyIncreases all things good!
- 17. 10-Minute Brisk Walk, Swing Arms FreelyGo outside and walk aroundLet arms swing naturally Deep breathe Relax shoulders downLeave cell phone behindInterval: walk at medium pace for 40 sec. then walk fast or jog fast for 15-20 sec.
- 18. Backward Lunge, X10-15 each sideInstead of dumbbells use water jugs, books, rocks or other weighted objects
- 19. Hip extension, x12 each side Exhale when arm/leg extend
- 20. Push-up on chairs, office desk, window sill, kitchen counter, x10-15 Inhale down, exhale with the push
- 21. Knee Push-up, x15-20,Abdominals, Exhale when knees come off the ground
- 22. Side crunch, x15-20 each sideObliques-abdominals,Exhale with the crunch
- 23. Lumber Janes, x15-20Abdominals-core, Can use books or water jugs for this, Exhale when standing up
- 24. Knee-in, x10-15 each sideAbdominals-core-full body, Exhale when knee comes in
- 25. Alternating Super Womans, x12-15 each sideCore-shoulders-hamstrings, Exhale when arm and leg raise
- 26. Hamstring Stretch-Squat, x15Legs-abdominals-core, Exhale when dropping into squat
- 27. Sample 10-Minute WorkoutHamstring stretch-squatAlternating super women'sKnee-insLumber JanesPush Up on chairsLunge 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.
- 28. 6-Minute Stretch Routine6-minutes of your timeDecreases stressDecreases heart and respiratory rateIncreases levels of oxytocinIncreases endorphin productionIncreases metabolic rateIncreases blood flowIncreases overall stamina and productivity
- 29. Superb Health is imsuperb.comAllexercise videos and pictures come from imsuperb.com Level1 and 3 in-home routines.
- 30. ReferencesImsuperb .comDr. Mary Enig, PhDNourishing Traditions by Sally FallonNutritionist: Dan LynchChiropractor: Dr. Shane Lynch, DCRegistered Nurse: Natalie Valente RN, BSNWhfoods.comDr. Thomas Cowan, MD