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International wellness coaches Galina and Roland Denzel, authors of The Real Food Reset and founders of EatWellMoveWell.com 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 dimensions:||5.90(w) x 8.90(h) x 1.10(d)|
About the Author
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
How to Use This Book 1
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
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
About the Authors 434