EatMoveLive52 Book Resources

EatMoveLive52 Welcome

 

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!

Better In A Week Facebook Group

Once you’re in, be sure to say hello!

 


Galina and Roland on Social Mediaorange-arrow

You can find us both (Roland and Galina) on our favorite social media hangouts using the buttons on the right of this page.

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 the 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

Good Guys, Bad Guys

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

The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World

Soda Stream (carbonate your own water at home)

6. Detox Your Pantry

Good Guys, Bad Guys

7. Food is Medicine

RawSpiceBar – fresh, raw spices delivered monthly

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

Health Fats and Smoke Points

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

Angelo Copolla & Latest in Paleo Recipe Amy’s Secret Liver Burgers

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

Squatty Potty

Self care video: to be announced – Barbara Loomis

 

MOVEMENT AND EXERCISE

21. Walking Like Nature Intended

Galina’s Walking Video

Alexander

Feldenkrais

Core Walking

22. Meet Your Feet

Calf stretch video

Minimal shoe list

Happy feet socks

Correct Toes

Grippy socks (example)

Pedestal Footwear

Toesox

23. Take Off Your Shoes

Minimal shoes video

Whole Body Barefoot (book)

Simple Steps to Foot Pain Relief (book)

What The Foot (book)

Cobblestone Mat

24. Goodbye, Turkey Head

Don’t Just Sit There

Erik Dalton, PhD – Forward Head Posture Article

25. Finding Your Fitness Path

Strength Training

Speedy Workout25 Minutes to Fit

Alignment – Move Your DNA

HRV – Heart Rate Variability

26. Hanging

NutritiousMovement.com

Move Your DNA

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

Psoas Release on Block Video

30. Roll with It

The Roll Model

MELT Method

T-Point Therapy

Video of Rolling, The Stick, Yoga Tune-Up Balls, etc.

31. Squat Your Way to Health

Squatty potty website

Squatty potty for beginners tutorial

You still don’t know squat

32. Let It Go

Yoga Bolster

Psoas release with Susan Mclaughlin

Psoas release with Wim Hoff breathing by Susan Mclaughlin

Waking the tiger LINK

33. Explore Your Breathing

Four Step Breathing Video

Postoral Restorative Institute – PRI

Buteyko

Breathing Restoration

Nutritious Movement

DNS Practitioners

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

Noise and Health 

Noise for Productivity 

35. Stand Up For Yourself

Working Positions and Home Office Tour Video

Take a walking meeting TED Talk

Kill your Meeting Room

Everybodywalk 

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

End Myopia – Jake Steiner

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.

43. Read the Small Print

Skintervention, by LIz Wolf

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

Crystal deodorant

Alteya Rose Water

MIND AND BODY

44. Meditate on This

Headspace.com
Think Stop Breathe
Vipassana

45. Walk More Today

Fitbit Company Site or Fitbit on Amazon

Jawbone Up

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

The Paleo Physicians Network

Primal Docs

Massage Therapy

Local Harvest – CSA and Farmers Markets

Fitocracy

Somatic Experiencing Finder

50. The E-Detox

Screen-Free Week

More Social, Less Media

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.