Eat Well, Move Well, Live Well

Eat Well, Move Well, Live Well


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Eat Well, Move Well, Live Well by Galina Denzel, Denzel Roland

International wellness coaches Galina and Roland Denzel, authors of The Real Food Reset and founders of have helped many achieve healthier, happier, vibrant living through simple solutions based on small changes to diet, movement, and other physiological things like sleep.

Arranged in 52 sections, start where you want and progress from there, whether it's cover to cover, theme by theme, or choose your own adventure. Get better in a week, by following suggestions on movement, alignment, and walking; fish, fats, and ferments; sleeping, vacationing and working; and bad days, de-stressing, and building a support network.

Eat Well, Move Well, Live Well features interviews with wise and relatable experts, alongside Galina and Roland's personal anecdotes. The authors have extensive insight into habit-changing and human behavior gleaned from their collective experience working with the masses.

Both inspiring and grounded, the book provides historical context for common health myths and ideas of normal, helping you wade through fads to find the way toward lasting change. Each chapter includes tasks to enable you to embark on real, immediate change, and invitations to share your progress and ideas with a community of fellow readers.

Everyone, even those already living healthy lives, will find a previously overlooked area. Whether your goal is to have more energy, lose some weight, reconnect with your kitchen, discover the lost art of walking, finally kick that nagging back pain, or simply get a better night's sleep, this is the place to get started.

Product Details

ISBN-13: 9781943370023
Publisher: Propriometrics Press
Publication date: 10/10/2016
Pages: 434
Sales rank: 1,228,695
Product dimensions: 5.90(w) x 8.90(h) x 1.10(d)

About the Author

Galina Denzel is a Nutritious Movement™ certified Restorative Exercise Specialist, personal trainer, nutrition coach, author, and educator. She specializes in chronic pain and return to functional movement after an injury or accident. She is the author of The Art of Real Food in Bulgarian, as well as co-author of The Real Food Reset and Man on Top in English. Galina is the go-to specialist in her community in Orange County, California. She maintains a private practice that you can visit online at, and blogs regularly at and

Roland Denzel is a weight loss coach who used to be overweight himself. In 2003 he lost over one hundred pounds, and has kept if off. Roland is an IKFF trained Kettlebell Coach, a Certified Personal Trainer, and is a sports nutrition and weight loss coach through Precision Nutrition. Together with his wife, Galina, he has a health coaching practice, serving local and online clients in Orange Cou

Table of Contents

Foreword xi

Preface xiii

How to Use This Book 1

Cooking 5

1 The Sunday Food Ritual 6

Save time, money, and calories by dedicating one day per week to this week's meals

2 Grocery Wars 15

Ingredient espionage and today's dietary Cold War

3 Slow Down Your Meals 22

From choosing to savoring your food, a snail's pace makes all the difference

4 Learning to Cook from the Pros 31

Tike your home cooking to the next level

5 Take the Soda Challenge 38

Refresh yourself with homemade soda

6 Detox Your Pantry 44

Make your pantry a safe zone, and replace the bad guys with the good guys

7 Food is Medicine 50

How to use herbs and spices for flavor and healing

8 Eat Your Water 60

Why you're probably not dehydrated, but still not drinking enough water

9 Take the Eating-In Challenge 66

A good cookbook is better than any diet book

Nutrition 71

10 Eat Yourself Straight 72

…and get better digestion in the end

11 Good Fat, Bad Fat 77

Cooking fats and eating fats, there's always a right fat for the right job

12 Don't Have a Cow, Man! 86

How, to get more protein without having to eat the whole farm

13 Drink Coffee. Not Too Much. Mostly Black 95

One of the world's most studied drinks might also be one of the healthiest

14 Something Fishy This Way Comes 102

A look at the worlds most notorious superfood

15 Tame Your Sugar Monster 110

Face down your sugar addiction, learn to control it, and teach it to behave

16 Odds and Ends and the Anti-Cancer Soup 117

How eating the parts that most people throw away can be the healthiest way to eat

17 Ferment Your Food 124

What our ancestors forgot to throw out

18 The Best Things Come in NO Packages 129

Let fresh food teach you a lesson about real food

19 Raw, Cooked, Juiced 134

Oh, just eat your veggies!

20 Just Look, You Don't Have to Touch 142

Paying attention to your pee and poo can show you the path to optimal health

Movement and Exercise 153

21 Walking Like Nature Intended 154

In which you learn the elements of walking for health and longevity

22 Meet Your Feet 164

Fix your feet from the ankles down

23 Take Off Your Shoes 172

A Borneo story

24 Goodbye, Turkey Head 181

A story of headaches and heartaches

25 Finding Your Fitness Path 186

There's no perfect fitness plan, just the perfect plan for YOU

26 Hanging 197

The missing nutrient for upper body health

27 Move Like a Baby 207

Happy baby is happy

28 Redefine Your Core 215

The longing for flat abs meets the need for function

29 Bulletproof Your Low Back 223

Bending, lifting, twisting, done right for your low back

30 Roll with It 230

Sell-massage for everyone

31 Squat Your Way to Health 239

Hey, that floor was made for sitting!

32 Let It Go 250

…and become a stress pattern detective

33 Explore Your Breathing 260

What if your most natural movement doesn't always come naturally?

Work, Home and Lifestyle 267

34 Quiet Time 268

Finding silence in a world that will never be quiet again

35 Stand Up For Yourself 273

How sitting less will save your life, and how to start now without looking so weird

36 Intermittent Fasting 278

How learning not to eat gives you the ultimate power over junk food and your craving for treats

37 Level Up Your Vacation 284

Take the vacation you deserve, survive it in style, and come home healthy, rested, and guilt free

38 Your Dynamic Office 294

Yeah, we know sitting all day is bad, but what are you gonna do?

39 Furniture Minimalism 300

Or, "What do you mean you don't have a couch?"

40 Are You Sleep-Deprived? 305

How to improve your sleep today, and an interview with sleep researcher Dan Pardi

41 Sharpen Your Vision 316

Is relying on glasses when you're nearsighted actually shortsighted?

42 What the Tooth? 325

What brushing your teeth can teach you about movement

43 Read the Small Print 330

Clean and detox your bathroom shelf, and yourself: along with it

Mind and Body 339

44 Meditate on This 340

There are as many ways to meditate as there are people in the world

45 Walk More Today 345

Baby steps to better health

46 Confessions of a Massage Addict 351

The healing power of touch is closer than you think

47 Yoga is Not Just for Yogis 358

Five awesome moves from my awesome dad so you can be awesome too

48 Now This Sucked 367

How to end a bad day well

49 Finding Your Health Tribe 374

A good support system can be the key to success. Luckily, finding yours doesn't have to be luck at all.

50 The E-Detox 382

This is your brain on electronics

51 I Have Needs 390

A peek at the health of intimacy, love and desire

52 Get Dirty 395

I'm thinking pots, plants, shovels, and gravel.

I don't know what you're thinking.

In Closing 400

References 403

Index 424

Acknowledgments 433

About the Authors 434

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