Thank you for reading Eat Well, Move Well, Live Well – 52 Ways to Feel Better in a Week!
Welcome, and we hope you’re enjoying reading the book as much as we loved writing it.
Before you scroll down and check out all the resources for your favorite chapters, be sure to join our Facebook Group. We’ve name it Better In A Week because that’s the whole idea! It’s already going strong, with more readers joining every day! Click here or the blue Facebook button, below, and join the group!
Once you’re in, be sure to say hello!
Roland Denzel on Social Media
Galina Denzel on Social Media
Hashtag #EatMoveLive52
Eat Well, Move Well, Live Well – 52 Ways to Feel Better in a Week is a mouthful, but even more of a handful when we’re typing it!
We’ve taken to calling it by the nickname of EatMoveLive52. If you see that or the hashtag #EatMoveLive52 on social media, now you know what we’re talking (or typing) about!
Book Resources
The links and resources we write about in the chapters of the book are listed below.
When possible, we choose resources that are free to you, and provide tremendous value to our readers. Some of the products are our affiliates, which means that we can receive a small commission if you purchase through our links. Please know that we only recommend products and services that we like, love, or use ourselves.
Notes on the ‘first four lessons’
You might notice the first four chapters or lessons listed below are out of order. If you’re following the book in our recommended order, then you’re want to start with these four chapters, so that’s where we start! Once you get going, the chapters are listed numerically, below.
Chapter 1 – The Sunday Food Ritual
Sample Journal Sheet to download – Stay tuned, there’s a paperback journal, coming soon!
Sunday Food Ritual Batch Cooking Recipes (also included in our Eat Well, Move Well, Live Well – Getting Started Course)
Chapter 15 – Tame Your Sugar Monster
Tame Your Sugar Monster Bonus Recipes PDF
Chapter 45 – Walk More Today
Katy Says Podcast – The Ben Show
Chapter 38 – Your Dynamic Office
Video – Sitting Posture and Changing Your Sitting Position
Video – Recovery From Sitting
Pomodoro Apps – Your phone or tablet app store has many free and paid apps for the Pomodoro method. Here’s one article that reviews Pomodoro tools for phone and desktop. You can always use a kitchen timer, too!
More chapters, lessons, and resources are below, and more being added each day!
Cooking Section
1. The Sunday Food Ritual
Sample Journal Sheet to download – Stay tuned, there’s a paperback journal, coming soon!
Sunday Food Ritual Batch Cooking Recipes (also included in our Eat Well, Move Well, Live Well – Getting Started Course)
2. Grocery Wars
3. Slow Down Your Meals
The Raisin Exercise – Geneen Roth’s Raisin, Chip and Chocolate Exercise
4. Learning to Cook from the Pros
5. Take the Soda Challenge
Soda Stream (carbonate your own water at home)
6. Detox Your Pantry
7. Food is Medicine
RawSpiceBar – fresh, raw spices delivered monthly (and a $10 off coupon)
The Flavor Bible – Normally you pick spices to go with your food, but The Flavor Bible works both ways, so you can pick your spices and see what you can cook!
8. Eat Your Water
The Color of Pee – What your urine color says about you
9. Take the Eating-In Challenge
Some of our favorite cookbooks are below. They are full of ideas for “eating in” vs eating out!
Better Homes and Gardens New Cookbook – This was my first cookbook, given to me by my mom soon after I moved out. The recipes are basic and familiar, but this cookbook tells the new cook how to do virtually anything and everything cooking related.
Jamie Oliver’s Meals in Minutes: A Revolutionary Approach to Cooking Good Food Fast – This is not about compromising on quality. It’s about being organized, working fast, and using shortcuts and clever tricks to put insanely delicious plates of food on the table in no time.
Well Fed by Melissa Joulwan and David Humphreys – This book is beautiful, with wonderful real food, paleo, and primal friendly recipes. It was so popular that there’s even a Well Fed 2 now!
Purple Citrus & Sweet Perfume by Silvena Rowe – This beautiful book takes you through the part of the Mediterranean that is not so well known, away from Italy and Spain, and into the territories of Turkey, Greece, Lebanon, and Bulgaria. The photography is captivating, the flavors unparalleled, and the recipes accessible and easy to make.
You can also go back to previous lessons. Remember the Batch Cooking recipes from The Sunday Food Ritual? Time to revisit the Sunday Food Ritual Batch Cooking Recipes.
These recipes are also included in our Eat Well, Move Well, Live Well – Getting Started Course for those of you who’ve taken the course.
Nutrition
10. Eat Yourself Straight
11. Good Fat, Bad Fat
12. Don’t Have a Cow, Man!
13. Drink Coffee. Not Too Much. Mostly Black
Favorite Coffees
Angel’s Cup – Want to explore the world of coffee? Angel’s Cup sends you four coffee’s per shipment, and you taste them without knowing what they are. Taste them, rate them in the app, then discover the coffees that you love as the coffee and the roaster is revealed to you!
Favorite Coffee – Portola Coffee Lab, here in Orange County, California was named been roaster of the year in 2015! All their coffee is great!
Favorite Decaf Coffee – Hidden House Coffee Roasters also here in Orange County has a decaf that’s just great coffee. You’ll only know it’s decaf because is says so on the label. Of course, the rest of their coffees are amazing, too!
Favorite Brewers
Clever Dripper – This is my #1 recommendation for those who want to make better coffee. It’s easy to clean because of the standard grocery store paper filters, and because of the paper filters, it’s a good place to start if you’re concerned about your cholesterol. The Clever Dripper is a foolproof full immersion system, but you can also use it as a pour over! No extra charge!
Aeropress – This great coffee brewer makes both regular coffee and coffee similar to espresso! If you travel, want single cups of great coffee, or want coffee that’s similar to espresso, but without the $1000 price tag necessary to make it at home, the Aeropress is your go to coffee brewing tool.
14. Something Fishy This Way Comes
Monterey Bay Aquarium’s Seafood Watch – A great source of information on the sustainability of fish.
Simple fish recipe – coming soon!
15. Tame Your Sugar Monster
Tame Your Sugar Monster Bonus Recipes PDF
16. Odds and Ends and the Anti-Cancer Soup
A Girl Worth Saving’s Secret Beef and Liver Burgers – They really do taste great, and no one will taste the liver.
Angelo Copolla & Latest in Paleo’s “Amy’s Secret Liver Burgers” – No longer exist online, but the burgers above are a great substitute!
Liverwurst from US Wellness Meats
17. Ferment Your Food
How to make homemade yogurt without any fancy equipment by Roland
Fermented: A Four Season Approach to Paleo Probiotic Foods by Jill Ciciarelli
The Nourished Kitchen: Farm-to-Table Recipes for the Traditional Foods Lifestyle by Jennifer McGruther
18. The Best Things Come in NO Packages
Find a Farmers Market or CSA (Community Supported Agriculture) Box or Basket service
19. Raw, Cooked, Juiced
Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson
20. Just Look, You Don’t Have to Touch
The Color of Pee – What your urine color says about you.
The Paleo Physicians Network – Looking for a doctor or health practitioner?
To find Chi Nei Tsang Practitioners
To find Visceral Manipulation™ Practitioners
To find an Arvigo Practitioner
Self care video: to be announced – Barbara Loomis
MOVEMENT AND EXERCISE
21. Walking Like Nature Intended
22. Meet Your Feet
Minimal shoe list
23. Take Off Your Shoes
Simple Steps to Foot Pain Relief (book)
24. Goodbye, Turkey Head
5 Days to Break Free From Your Chair (free course)
Erik Dalton, PhD – Forward Head Posture Article
25. Finding Your Fitness Path
Strength Training
- The New Rules of Lifting for Life
- Building Muscle and Performance
- Dog Food Workout video coming soon!
Speedy Workout – 25 Minutes to Fit
Alignment – Move Your DNA
HRV – Heart Rate Variability
26. Hanging
27. Move Like a Baby
Smart Moves, by Carla Hannaford
“Original Strength” by Tim Anderson
Movement Systems Training
Toddlers teach adults dance class Video
28. Redefine Your Core
Let us know what you want to see here!
29. Bulletproof Your Low Back
30. Roll with It
The Roll Model
Video of Rolling, The Stick, Yoga Tune-Up Balls, etc.
31. Squat Your Way to Health
Squatty potty for beginners tutorial
32. Let It Go
Psoas release with Susan Mclaughlin
Psoas release with Wim Hoff breathing by Susan Mclaughlin
33. Explore Your Breathing
Postoral Restorative Institute – PRI
WORK, HOME, AND LIFESTYLE
34. Quiet Time
A link to really good noise cancelling headphones – Roland please handle you are the best thank you so much
Noise Cancelling or Isolating Headphones
Noise Cancelling or Isolating Earbuds/Earphones
35. Stand Up For Yourself
Working Positions and Home Office Tour Video
Take a walking meeting TED Talk
36. Intermittent Fasting
More great information on fasting at Mark’s Daily Apple
37. Level Up Your Vacation
38. Your Dynamic Office
Video – Sitting Posture and Changing Your Sitting Position
Video – Recovery From Sitting
Pomodoro Apps – Your phone or tablet app store has many free and paid apps for the Pomodoro method. Here’s one article that reviews Pomodoro tools for phone and desktop. You can always use a kitchen timer, too!
39. Furniture Minimalism
40. Are You Sleep-Deprived
DansPlan.com
Why Zebras Don’t Get Ulcers, by Robert Sapolsky
Lights Out: Sleep, Sugar, and Survival, by T.S. Wiley
41. Sharpen Your Vision
Video – Myopia: A Modern Yet Reversible Disease — Todd Becker, M.S.
42. What the Tooth
Make your own mouthwash:
If you really get into your teeth you can also try to make a delicious homemade mouthwash – some of the ones on the market have so many harsh ingredients.
In a glass of lukewarm water, place a teaspoon of sea salt, two teaspoons of 30% propolis solution (a resin made by bees, link below), 2 drops of oregano or thyme oil and two or three tablespoons of rose water. Store this in a glass bottle and keep it in your cabinet. Shake well and use it to rinse your teeth after brushing. You can use any of the other oils that help with teeth, as listed below, and vary the recipe as you like.
On Amazon, but may also available at Sprouts, Whole Foods, Mother’s Market, etc.
- Propolis Solution
- Rose Flower Water
- Oregano Oil
- Clove oil
- Myrrh oil
- Thieves Mouthwash
- Thieves Oil
- Auromere Mouthwash
43. Read the Small Print
Products Galina loves:
Dr Mercola’s skin care line, especially the Cupuacu Day Moisturizer and Organic Daily Facial Cleaner – look for them here
Mother Dirt – enriched with skin probiotics
Primal Life Organics – check out the deodorant
MIND AND BODY
44. Meditate on This
Tara Brach Podcast and Video (links to itunes, youtube, and podcast subscriptions on top of her page)
45. Walk More Today
Fitbit Company Site or Fitbit on Amazon
46. Confessions of a Massage Addict
47. Yoga is Not Just for Yogis
Video of the Five Tibetan Rights (follow along video)
48. Now This Sucked
49. Finding Your Health Tribe
Local Harvest – CSA and Farmers Markets
50. The E-Detox
51. I Have Needs
Mating in captivity, by Esther Perell
52. Get Dirty
Tower Garden – The Tower Garden is more of an investment in growing your own food. The options might be confusing, so reach out to us if you’re interested. We’ve had one for about five years, and love it.
EarthBox – It’s a self-watering growing system. It’s not magic, but it does make growing food faster, simpler, and easier. We’ve got two.
The Lost Chapters
That’s right, we were so excited when writing EatMoveLive52 (that’s our pet name for the book) that we didn’t stop at 52 chapters and lessons. Eat Well, Move Well, Live Well was already well over 400 pages when we realized that we had to slooooow down!
Yes, a few things had to go, but we love them so much that we will sharing them from time to time, and when we do, we’ll add their resources down below.
Lost Chapter #1 is How to Choose a Cookbook, and we’ll be sending that out soon.