Exercise and diet tips for those short on time.

1. Quick Tip Wellness Health Food, Exercise, Stress Relief…in a minute! By Nick Lynch S.S.C, C.F.T.

2. Detoxifying Foods Organic fruits and veggies Grass fed meats Omnivorous eggs/chickens Living foods Mineral rich Healthy 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 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

4. 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

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. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. Exercise

14. 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

15. 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

16. 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!

17. 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.

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 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.

28. 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

29. Superb Health is imsuperb.comAllexercise videos and pictures come from imsuperb.com Level1 and 3 in-home routines.

30. 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