Bowl by Brickett Davda

Did you know that our amazing bodies are naturally designed to self-detox down all the way to the cellular level?  Did you also know that we have the ability to help ignite that detoxing process?  It involves timing meals - or fasting and a few specific foods to help move the process along.  

Why is it important to make sure our bodies are properly detoxing on a regular basis?  No matter how hard we try to practice clean living, modern life overloads us with toxins we can’t avoid.  I am talking about pesticides, EMFs, dirty electricity, pollution, cigarette smoke, chemical ridden skin care, sugar laden diets, an overload of stress, lack of sleep, lack of full body, full range, all-day movement…I can go on, but I think you get the picture.  Our toxic load and lifestyles won’t allow us to shed weight, wreak all sorts of havoc in our guts and ultimately push the aging process into hyper-drive,

How can we help our bodies naturally and deeply detox and slow the aging process down?  Let's take a look at intermittent fasting.

Perhaps you’ve heard or read about it already.  For those of you unfamiliar…simply put…it is a way of eating that consciously alternates periods of eating and not eating and can be done in several ways.  It can really assist in weight loss and fat burning and boasts a number of incredible therapeutic benefits as well. 

Fasting can help improve neutral connections in the hippocampus part of the brain, the area associated with memory, mood and motivation, and has neuron protecting qualities.  For similar reasons, it is also helpful for those recovering from brain injury.  It also promotes mental acuity and focus.

Periods of fasting stimulate cells to cannibalize.  This process, known as autophagy, or “self” (auto) “eat (phagy), is the body’s natural ability to clean out detox and recycle cells that are no longer functioning properly.  Through this function, your body can boost the immune system, prevent diseases related to aging as well as cardiovascular diseases, increase insulin sensitivity, and boost energy.  According to studies, fasting can even prevent or slow the progression of cancer. 

There are several ways to intermittent fast.  Some people chose to eat only during an eight-hour window. For example, you can eat from 12 pm to 8 pm, then fast from 8 pm to 12pm.  Another, more advanced form of intermittent fasting would be fasting for 24-36 hours once or twice a week.

Can anyone fast?  In my experience, it’s not for everyone and not all the time.  In general, pregnant women, and women dealing with fertility issues should probably stay away from fasting.  Gut issues, blood sugar imbalances, sleep issues, adrenal problems and a history of eating disorders are also conditions in which I would suggest avoid fasting.  Ultimately, if you have any chronic health condition or any doubts, clear it with your doctor before trying.

What are some tools to use while fasting to help the detoxing process along?  There are several foods can that help ignite the detoxing process.  Some of these foods are almonds, walnuts, leafy greens, asparagus, broccoli, broccoli sprouts, cauliflower, coffee, green tea, butter, cream, lentils, mushrooms, garlic, red wine, dark chocolate, and chia seeds. 

Supplementing with hemp oil is one of the most powerful tools to combine with fasting.  It acts as a catalyst, stimulating the endocannabinoid system, bringing the body into a balanced state and allowing it to heal itself.  For more information about hemp oil and its incredible benefits during fasting and otherwise, look up hemp or CBD oil on pubmed.gov, or projectcbd.org.  If you are looking for a resource, let me know!

I am launching an intro to intermittent fasting guide with accompanying meal plan.  It is geared towards those getting started and experiments with different types of intermittent fasting.  It's 5 days long, includes a meal plan designed to fire up the benefits of fasting, recipes, tips and tricks, bonuses, daily motivation and accountability reminders and access to coaching by me throughout the 5 days.  If you are interested, contact me.

https://www.ncbi.nlm.nih.gov/pubmed/23168220

https://www.ncbi.nlm.nih.gov/pubmed/19171901

 http://www.ncbi.nlm.nih.gov/pubmed/17413096

https://www.osher.ucsf.edu/patient-care/self-care-resources/cancer-and-nutrition/frequently-asked-questions/cancer-and-fasting-calorie-restriction/

https://www.ncbi.nlm.nih.gov/pubmed/27557543

https://www.sciencedirect.com/science/article/pii/S0022202X15372870

https://www.projectcbd.org/cannabinoids-and-mitochondria

So many of the clients we work with hire us to for help with diet.  In the maze of information and misinformation, we work together to figure out what works best for them as individuals...their personal make-up and lifestyle.  In the end, what we find is as one person in a family makes healthier choices, the rest of the family benefits as well.  Health is contagious.  This is the case not only for diet, but for movement, mental conditioning and overall happiness as well.  

When we see an exception to this phenomenon, it is almost always with regards to the children in the family.  Poor kiddos!  Part of this is because as parents we try to avoid any and all drama with our kids.  If the child seems happy with "organic" cereal out of a cardboard box, and thick gooey processed fruits and veggies squeezed out of a tube, we let them be.  The other part is that parents tend to catastrophize the situation.  Here's an example.  Your child won't eat the healthy meal you serve and will be hungry and possibly starve.  They won't grow and develop as they should.  They'll be smaller then the rest of the kids, not as smart, never get into college, get a job, make friends or find a partner.  AND, they will be grumpy and hangry in the meanwhile, making your life completely miserable.  Better to give them the not-so-great food they love and call it a day.  I am definitely not pointing any fingers here...I can totally relate!

The quality of food we feed our children is especially apparent in restaurants.  Have you ever taken a good look at kids menus?  The usual selection consists of pizza, mac and cheese, pasta with butter, grilled cheese and the occasional chicken "fingers".  Sometimes there is even the added bonus of juice or chocolate milk and a dessert of some sort included in the offering, at no extra cost to you, no immediate cost that is.  

The question is, how important is it to get children off the carbohydrate/sugar/nutrient-wasteland of a diet they've grown so accustomed to?  And if it is something worth doing, what in particular do they need, and how the heck do we get them to actually enjoy eating healthy foods?  

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First, why this IS important?  On a universal level, our children are our legacies.  We pass our torches on to them.  Children truly "are the world" (flashback to 1985).  They are the future of humanity.  From this perspective, we need to equip them with the healthiest, strongest bodies, sharpest minds, kindest and most compassionate hearts and we possibly can.   

Historically, there was never any difference between the adult and the children's food, there was only the plants foraged, the fruits gathered and the meat hunted.  By feeding our children out of boxes and tubes, they have become disconnected with food, where it actually comes from, how it is grown.  This is a detriment to our already ailing environment.  This also potentially leads to a poor relationship with food in general, emotional eating rather then relating with food as an earth given gift, as nourishing, as medicine.  

It is critical for our kids to get certain nutrients out of their diets, even more so than adults.   Their development depends on it.

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What do kids need the most?  Here I turn to someone I admire, trust greatly, and have personally been a patient of, Chris Kresser, one of the most intelligent functional medicine doctors out there.  

• Fat soluble vitamins such as A, D and K2, which can be found in organ meats, cold-water fatty fish and dairy, egg yolks, Natto (Japanese fermented soy).
• Choline and glycine found in eggs, bone broth, fattier and collagen rich cuts of meat (brisket, oxtail).
• Iodine from sea vegetables (particularly kelp) and dairy (not from milk itself, but from the agent used to sterilize the containers that hold milk).
• EPA and DHA from cold-water fatty fish.
• Zinc, iron and copper, once again from organ meats and shellfish.
• Calcium from dairy, bone-in fish and dark leafy green vegetables.
• Phytonutrients, a variety of them from fresh fruits and vegetables, along with their fiber.
• Protein, the foundation for the development of muscles, tissues, and all the body's support systems.

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Finally, how do we get our kids to eat these foods and actually enjoy them?  Here are some simple tips.

1. Be an example.  Kids do as we do, far before they do purely what we say.  If we are eating these foods ourselves, not only are we feeding ourselves the nutrients our bodies need, but setting an example and stimulating curiosity.  Make room for questions and tastes.
2. Make small changes.  Start with making foods your kids already know and love, but healthier versions of them.
3. Don't force your kids to eat anything or to finish what's on their plates and don't offer substitutions.  Prepare healthy foods and put them out on the table and be patient.  The kids won't go hungry and will eventually come around.  
4. Add first, take away later.  Resist the temptation to immediately clean the pantry out of everything your kids love.  Make healthy snacks available and accessible so that they are encouraged to try them on their own.
5. Try and try again and again and again.  It can take 10+ times, and often months for your little one's taste buds to adjust.  Often times rejection of a food as more to do with texture than taste.  Try different iterations of a food.  For example, if your kids don't like mashed sweet potatoes, try them roasted.
6. Make it fun...a family project, experiment, or game.  Involve your kids in menu planning and cooking. Set aside your inner OCD (this one i especially hard for me) and within limits, let them be inventive.  Create "fun" plates with foods they can eat with their fingers.  Make smiley faces out of the food on their plates.  Jazz veggies up with healthy sauces to dip into or add butter.  (Butter or oil helps make the  nutrients in vegetables more bioavailable by the way).
7. Make sure your kids are hungry.  Steer them away from snack too close to mealtimes.
8. The earlier you start the better.  Partially due to our own laziness, we never cooked anything special for our daughter.  She always ate exactly what we ate.  She knows no different and is always eager to try new things.  The result is a very broad and sophisticated palate.  Don't get us wrong, she won't pass up a cookie or piece of chocolate cake if their offered, but will happily gobble up raw oysters and a steamed artichoke with melted butter if that is what we are eating.  (Our meal accompanied by a dirty martini, hers, sparkling water with lemon).

Need some coaching?  We are happy to help!  Give us a holler.

Fats and oils are hot topics these days.  If you grew up in my generation (70's child), vegetable oils were good and butter and animal fats were bad.  End of story.  Government and mass food industry supported guidelines warned us that any animal derived fat was a no-no and low fat and fat-free were the way to go.  The truth behind this propaganda, greed-fueled and unsubstantiated by science, became public information only a few years ago.  So now what?  What kinds of fats and oils should we be ingesting?

It's a complicated story.  We learned a lot by reading Cate Shanahan's book, Deep Nutrition.  It is chock full of information - and definitely a dense read.  Here is a summary of what we learned.  

1. Why are vegetable/seed oils so toxic?

Vegetable oils are loaded with polyunsaturated fatty acids, also known as PUFAs.  These PUFAs are highly unstable.  When exposed to heat and chemical stress they rapidly breakdown and transforming into free-radical promoting molecules, potentially causing major cell damage.  What do I mean by cell damage?  

These oils are inflammatory, irritating the gut lining and impairing digestion by reducing the ability to produce stomach acid.

They create oxidative stress in the body, leading to neuro degenerative diseases.  When heated, these oils exponentially amplify naturally occurring oxidation, so that the body has a hard time fighting it.  They also limit nitric oxide signaling which slows brain functioning.  

Vegetable and seed oils can cause gene mutation.  There are studies linking them to autism and organ malfunction.

Having a problem with circulation?  It could be due to vegetable and seed oils.  They can cause cardiovascular dysfunction, erectile dysfunction (yikes), migraines and also stifles the body's ability to recover from brain injury.

In a nut shell, they are aging accelerators.  I don't know anyone who wants that!

Increases genomic instability (causing gene mutation).

2. Does it matter how the oils are processed?  What if they are expeller-pressed?

Yes, it matters, but when it comes to vegetable and seed oils, expeller-pressed does not mean safe.  Expeller pressed suggests "gently extracted", but in reality, it only means the oils were first mechanically extracted.  The next part of the process usually involves refining, bleaching and deodorizing, rendering the oil oxidized.

3. What the heck should we eat and cook with and what should we avoid?

Here's a short list taken right off of Dr. Shanahan's website.

And lastly, some tips!

• Look for extra virgin, cold pressed oils.  For olive oils, specifically made in California, look for the Califonia Olive Oil Council Seal.  
• For extra virgin olive oil, look for a harvest date.  They are best used within 18 months from harvest.
• When cooking with high heat, stir frequently.
• Also for high heat cooking, certain oil combinations are ideal.  Butter and olive oil protect each other.  Sesame and peanut oil are good combinations as well.  Sesame oil is high in PUFA's but is also incredibly packed with antioxidants.  Peanut oil protects the PUFA's from oxidizing.

At our signature retreats, we show you EXACTLY how to put all of this together and use some of the oils suggested.  Join us in beautiful Mallorca in September and experience the taste of authentic, traditionally made Spanish olive oil.  We will be visiting a biodynamic extra virgin olive oil mill! 

 As always, please reach out with questions and comments!

We've written about coffee in the past, but in light of daylight savings time and the need for a little extra pep in the step, we thought it might be a good time to revisit the topic.  Did you know that well over 2 billion cups of coffee are consumed each day worldwide and New Yorkers are estimated to drink 7x more coffee than any other city in the US.  No wonder we also walk and talk at least twice as quickly as anyone else in the country!  Coffee love is not a new thing...in one form or another, it has been a part of human culture since before 1000 AD.
 
Is this a habit we should indulge or tease out?  As with most things, the answer is both yes and no! 
 
Here are 8 reasons why you should absolutely drink more coffee.

1. Antioxidants.  No food on the planet surpasses the number of antioxidants in coffee according to the latest research.  It surpasses our darling blueberries and our beloved dark chocolate by a landslide. 
2. Coffee is a healthy brain superfood, improving memory, mood, vigilance, and energy.  Coffee drinkers have a massively reduced risk of developing Alzheimer’s disease (up to 65%).
3. The risk of developing Parkinson’s disease is reduced by up to 30% by drinking coffee.
4. Great news for all of us who love a cocktail or two - coffee is great for liver health. Coffee drinking has proven to help lower the risk of developing cirrhosis by up to 65%, regardless of the caffeine content.
5. Skin health.  The more coffee, the lower the chances of developing skin cancer.
6. Coffee can help boost athletic performance.
7. Coffee can assist in weight loss by bumping up the metabolism.
8. Coffee drinkers have a lower risk of developing Type 2 diabetes.

 
BONUS: That cup of joe may help in the bedroom.  It’s been shown to improve women’s sex drive!

Convinced?  We urge you to pause and grab yourself a coffee before reading on.
 
And now for the bad news.  If not properly cultivated and processed, coffee can also be damaging and all its wonderful health boosting effects nullified .  
 
So here’s the opposing argument.

1. Toxins.  Improper growing and processing of the coffee bean, whether organic or not, can cause the development of mold toxins.  This is a huge problem in the US, as it has no standards or regulations for coffee.  The situation is even worse for decaf coffee because caffeine acts as a natural antifungal in the beans, defending itself against mold and other organisms found in nature.  If the decaffeinated beans are processed improperly, the beans are rendered completely defenseless. 
2. Pesticides.  Coffee beans are heavily sprayed.  Worldwide, 97% of the coffees are treated with some type of pesticide and other chemicals.  It seems unbelievable, given the number of “artisanal” coffee shops out there, but only 3% of the coffees available today are organic.  Even organic coffees often succumb to mold while the beans sit in dirty water.
3. The Jitters.  Caffeine can release cortisol, often referred to as the stress hormone and as a result, increase heart rate and blood pressure.  It can make certain people feel more nervous and anxious.
4. A Belly Ache.  The acidity in coffee can irritate the lining of the stomach and cause heartburn.  This is especially true if the person is dealing another underlying digestive condition such as IBS, Crohn’s Disease and ulcers.

What is the solution to this conundrum?  
 
We say go for it.  With all those amazing health benefits, it’s hard to say no to coffee, especially since we love the taste.  Caveat - choose wisely.  Know your beans!  To maximize the benefits coffee can have, while minimizing any negative effects, choose coffee you can trust.  In other words, coffee from the corner deli will likely be made from cheap, low quality beans you are better off staying away from.  Here are some tips:
 
Chooser organic, single-origin coffee.  Meaning, all the beans come from one place.  This limits the chances of moldy beans.
 
Get high.  Beans grown at higher elevations need to work harder to survive and as a result, become stronger with a greater ability to fight off mold.

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What do we use?  Our favorite coffee for home brewing is Purity Coffee.  The beans are organic, from high elevations, roasted and packed with laser precision and always super fresh.  Each batch is tested for antioxidant and mold content.  Independent lab tests compared the antioxidant levels of Purity with 49 other top coffee brands and Purity was the highest with approximately twice the amount on average!  You can really taste the difference.  Purity has joined the monthly subscription bandwagon where you can receive as many bags are you want, delivered to your doorstep, every 2 weeks.  Here is a link.  Use code greggcook for 10% off your subscription.  There is a ton of information on the Purity site if you are interested in learning more.  (While are affiliated with Purity and get a small kickback if you end up signing up for a subscription, it is our favorite coffee for all the reasons listed above...hands-down).

We like the pour-over method and use the Hario carafe and glass dripper pictured at the top of this post with a walnut and brass stand.  Here is the link to a similar one.

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Keep in mind is that the effects of caffeine, just as everything else, varies from person to person.  One person can drink coffee all day long, never experiencing nervousness and stomach woes while the next may not be able to drink even the most watered down sip.  This is a personal thing largely determined by your own genetic constitution.  If you’ve experienced negative side effects in the past, try Purity or another trusted high quality organic brand of coffee and test how you feel. 

Another thing to try is blending your coffee with some fat source.  It can help lessen the caffeine spike and actually extend its effects.  The fat feeds your brain, will keep you fuller for longer and will help if your first "meal" is going to be much later in the day.  It also tastes amazing.  We love grass-fed, raw heavy cream.  Some people opt for good old-fashioned grass-fed butter and/or MCT oils.  For a non-dairy option, try coconut milk or coconut cream.

Crucial to note is that coffee and caffeine, while amazing  in so many ways, will invariably disrupt sleep if consumed in excess and too late into the day.  The general rule of thumb is no coffee after 2pm.  I (Fatima), personally, am hyper-caffeine sensitive.  My cut off is 10am and I discovered this through n=1 experimentation, and a few unfortunate sleepless nights!
 
Oh, and I would be remiss to leave out one more little coffee trick.  Aside from timing your caffeine intake according to your personal constitution, a quick and simple hack is to take the amino acid L-Theanine along with your coffee.  L-Theanine is normally found in green tea, among other sources.  It is a relaxant associated with promoting alpha brainwaves, and helps balance brain waves and avoid jitters.

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If this is interesting to you and you want to get into the science behind all of this, here is even more reading for you.  You’ll need that extra kick of caffeine to get through it all!
 [1] http://www.nclnet.org/caffeine_awareness_month
[2] http://www.coffeeresearch.org/agriculture/coffeeplant.htm
[3]http://www.ebi.ac.uk/chebi/searchId.do;A9D0B3A3FA3FAB91D48BBB7876D6AD59?chebiId=CHEBI:27732
[4]http://www.smithsonianmag.com/science/five-coffee-mysteries-beans-genes-may-crack-180952614/?no-ist
[5] http://www.sciencemag.org/content/345/6201/1181
[6]http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
[7] http://en.wikipedia.org/wiki/Caffeine
[8] http://www.ncbi.nlm.nih.gov/pubmed/21954354
[9] http://www.ncbi.nlm.nih.gov/pubmed/14726276
[10] http://www.geneplanet.com/genetic-analysis/list-of-analyses/caffeine-metabolism.html
[11] http://www.caffeineinformer.com/caffeine-sensitivity
[12] http://www.medicalnewstoday.com/articles/285194.php
[13]http://www.nature.com/neuro/journal/v17/n2/full/nn.3623.html

Unlike the outburst of laughter or less welcomed silence experienced by stand-up comedians, when writing into the blogging abyss, you never know if anyone is actually relating to or enjoying your material.  To date, our posts about sleep, our upcoming retreat and food have been the most comment-inducing.  With regards to food, the question most asked has to do with meal planning and prepping.  Folks are looking for concrete direction on how to execute healthy eating in a realistic way.  Obviously everyone's lives are different and the spectrum of time to dedicate to meal planning and prep vary vastly, but in case you are wondering, here's how we do it.

As with most things we aim to excel at in life, planning lies at the very core.  For example, you won't master a new language by desire alone.  Classes/private lessons/full-immersion language-dedicated extended holidays are in order if you are to actually achieve your goal.  The same goes with healthy cooking, especially for busy families where spare moments are often at a deficit.  Planning is also the most efficient and cost-effective way to turn your kitchen into a home-cooked, nutrient rich mecca of deliciousness.  For me, meal planning for the week happens every Sunday.

I generally stick to the plan, but don't obsess over it.  After all, individual meals are important, but not as important as the sum of their parts.  What I mean is that on days where I've been stuck in traffic or on a subway train going nowhere, I just can't follow the "master plan" and breakfast-for-dinner (runny eggs over a salad is my favorite) or stir-fried left overs (or even pre-made meals from Whole Foods) are just fine.  Stressing over this would simply undo any of the nutritional goodness originally intended by the meal! 

Some of our go-to quick fixes include:

1. Organic, preservative-free hotdogs.
2. Organic, preservative-free sausages.
3. Canned sardines.
4. Canned smoked oysters.
5. Eggs (steamed, fried, scrambled, poached, hard-boiled, baked...with bacon, avocado, spinach, cheese, etc).

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Ok, so begin with choosing a meal planning day.  For me Sunday morning over a cup of coffee works.  It makes sense for me since I often go to the grocery store and farmer's market on Sundays as well. 

I ask myself the following questions each week:

1. What do I want to cook/eat?  You are more likely to make it's something you personally want:)
2. What is my schedule like this week?  When will I have time for create more elaborate meals and/or prep for the following day?
3. How can each meal be transformed into tomorrow's lunch?  This is key.  It simplifies things and eliminates any early morning decision making about the kids' lunches!
4. What's already in the fridge/freezer/pantry?
5. Where will I get it?  My grocery list follows the flow of the aisles at the market so there is no doubling back and forth for items lower down on the list.  I also my shopping stops according to my schedule.  For example, my daughter's bus stop is near our favorite fish market.  If I am picking her up there, I'll plan seafood for that night's dinner.  
6. How long will it take to prepare?
7. If I am experimenting with something new, and I tend to do this once or twice a week, what's the back up plan?  Sometimes I'll get to the market and spot something special, with that freshly-harvested look about it.  I am usually unable to resist the temptation of buying it whether I know what to do with it or not.

Then comes the menu creation.  This is what a sample week looks like for us:

Monday

• Breakfast - Black coffee for me & Gregg, prosciutto wrapped egg & spinach muffins for Solé.  (Our favorite coffee is from Purity).
• Lunch- Leftover roasted chicken over a mixed green salad for me & Gregg, and for Solé, chicken over last night's cooked vegetables, seaweed snacks, carrots and homemade hummus.
• Dinner - Romaine lettuce with homemade anchovy vinaigrette, grass-fed burger, mashed cauliflower, oven roasted sweet potato shoe string fries and a side of sauerkraut.
• Dessert - Reishi hot chocolate from Four Sigmatic.  (Reishi is an edible, medicinal mushroom mostly known for its calming effects).

Tuesday 

• Breakfast - Black coffee or blended coffee with cream for me & Gregg, collagen and sometimes egg fortified oatmeal (with fermented oats for easier digestibility and increased gut health) and a spinach smoothie for Solé.
• Lunch - *Organifi smoothie with added greens and herbs, grass-fed collagen, avocado, mushrooms (usually lion's mane and/or chaga), moringa, cinnamon, sea salt, and sometimes a bit of stevia.  For Solé, lettuce-wrapped left over burger, lacto-fermented pickles and a homemade chia bar.
• Dinner - Big mixed green salad with fresh squeezed lemon and olive oil, slow roasted arctic char, pan fried crispy brussel sprouts with lardons, homemade sourdough bread.
• Dessert - Warm golden milk with a drizzle of raw honey (turmeric and coconut milk made with ginger, and other spices -  anti-inflammatory and soothing).

* (If you are going to buy Organifi, take advantage of our discount code, greggcook, for 10% off)!

Wednesday 

• Breakfast - Black coffee or blended coffee with cream for me & Gregg, spinach and cheese omelet for Solé.
• Lunch - Big green salad and a can of sardines, and for Solé (can you guess??), leftover arctic char and brussel sprout, grape tomatoes, a piece of dark chocolate.
• Dinner- Asian inspired pork meatballs, stir fry shirataki noodles (Japanese noodles made of konjac root) with mixed veggies, side of kim chee.
• Dessert - Fresh berries.

Thursday

• Breakfast - Black coffee or blended coffee with cream for me & Gregg, homemade brown butter and dark chocolate chip granola for Solé.
• Lunch - Last night's meatballs over a bed of greens.  Solé will get the meatballs with seaweed snacks and carrot sticks and mini peppers.
• Dinner - Grilled and sliced flank steak over arugula, butternut squash soup with watercress and pistachio pesto.
• Dessert - Homemade yogurt with blood orange and a drizzle of raw honey.

Friday 

• Breakfast - Black coffee or blended coffee with cream for me & Gregg, almond flour pancakes for Solé.
• Lunch -  Avocado & egg salad.  As a sandwich with homemade sourdough bread for Solé.
• Dinner - Crab cakes with homemade garlic aioli, steamed artichokes and fennel and radish salad.
• Dessert - Flourless triple chocolate cookies.

Saturday (we tend to eat a later brunch, skip lunch and eat an early dinner on weekends)

• Breakfast - Mochacchino with grass-fed raw cream and organic cacao powder, grain-free pumpkin waffles with dark chocolate sauce.
• Dinner - Stilton & leek savory cheesecake, kale and anchovy salad.
• Dessert - Creamy coconut chia pudding with crumbled cookies from Friday night (if we happen to have leftovers) or homemade granola or macerated strawberries (Sometimes this also doubles as the next day's breakfast)!

Sunday 

• Breakfast - Double espresso and grain-free bagels with lox and cream cheese or almond butter and raw honey.
• Dinner - Indian butter chicken, cauliflower rice (or sometimes white rice), sautéed garlic spinach, sprouted green pea flat bread.
• Dessert - Homemade dark chocolate and coconut butter cups.

How does all of that sound to you?  Just writing it (pre-lunch) makes me hungry.  Need help with meal planning?  I work with many clients on this and am working on a subscription based platform with every detail covered.  If you are interested, shoot us an email!

*Full disclosure:  While we make a small profit from the affiliate links above, these are products we personally use and have benefitted from.  We will never endorse anything we do not fully believe in.  

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Road cycling in Mallorca

What we are dreaming...moving outdoors, enveloped in nature and breathing fresh air.  Mallorca, September 2018.

At the risk of boring you into a gaping, wide-mouth yawn (pun intended) with all our talk of sleep, it's extremely underrated ability to heal and maintain overall health compels us...obligates us to share more.  

Why is it so important?  

1. Sleep supports healthy brain function including memory, cognition, concentration, productivity and performance.  It also decreases the chances of developing dementia and Alzheimer's.
2. Proper sleep helps manage blood sugar and blood pressure.
3. It regulates appetite and could help with weight loss.  A University of Chicago study compared two groups of people on the same calorie-restricted diet and exercise regimen.  The adequate sleep group experienced a 55% increase in weight loss when compared to the sleep deprived.
4. Sleep is a massively underutilized anti-aging strategy.  We all know the phrase "beauty sleep".  Well, it is real.  Our bodies (including the skin - our largest organ) recover during sleep.  It is when new collagen is made and when the skin repairs itself from environmental stressors from products and polluted air and over sun exposure.
5. Lack of sleep can precipitate a long list of diseases including cardiovascular disease, diabetes, and cancer, just to name a few.

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Why are we (as a general population) sleep-deprived?

1. Since the dawn of electricity, we've learned how to extend our waking hours drastically.  Back in the day, all we had in terms of lighting beyond dusk was fire.  Today, our options are limitless.  Our natural rhythms are highly sensitive to light, especially those that are bright and blue.  This has disrupted our innate ability to fall asleep and stay asleep. 
2. We are ever-flooded with distractions ranging from the internet, 24 hour accessibility through text messages, and television.  Our nervous systems are in a constant state of stimulation, making it difficult to focus, calm our monkey minds and wind down in the evenings.
3. Our sleeping environments are poor.  Our bedrooms are no longer just for sleep.  They are charging stations, work stations, movie theaters, etc, and are often lit by street lights, power lights and charger lights.  In the presence of these lights, the receptors in our skin signal our bodies to stay awake.
4. Working out and eating too late in the day.  Our bodies are over-heated and revved up to get the unwind, relax and-sleep wheels in motion.  

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How can we mimic the perfect sleep our ancestors experienced back when there was no artificial light and no electricity to disrupt our natural rhythms and allow us to keep going all night long?  

We are here to be the bridge between now and then.  

1. Shawn Stevenson, sleep specialist and author of Sleep Smarter writes, "...a great night of sleep begins the moment you wake up in the morning.  Exposure to direct sunlight and 5-10 minute of early morning heart-rate elevating exercise with help you sleep better in the evening.   It increases sleep cycle efficiency and decreases nighttime cortisol.
2. As soon as the sun sets, limit evening artificial light and especially blue-light from all screens, including television.  If you must be on your computer for work, download blue blocking software such as F.LUX or IRIS, and/or wear blue blocking glasses.  Definitely stay off social media.  The search-and-discovery effects of social media provide small hits of dopamine, putting your body in a more alert state.  Keep the lights dim and maybe even eat dinner over candlelight!   
3. Consistency is key.  Whether weekday, weekend or holiday, preserve your circadian rhythm by maintaining the same bed and wake up time.  This has everything to do with your body's natural ability to produce melatonin.  Melatonin is one of the hormones responsible for helping you fall and stay asleep throughout the night.  
4. Turn your bedroom into a cozy-bat-cave, cool and dark.  Our body temperature naturally lowers at night as a means of energy conservation.  It uses that energy to support sleep functions.  If you are too warm, the body redirects some of that energy to keeping you cool, thereby disrupting your sleep.  Scientists say somewhere between 60 and 67 degrees fahrenheit is the ideal sleeping temperature.  With regards to light, any tiny bit, even the tiny lights flashing from smoke detectors, can interfere with sleep.  It increases core temperature and effects melatonin release.  Our skin has light receptors, so while sleep masks help, but don't fully do the trick.  Ideally, there is zero light in the room.  
5. Breathwork as you are falling asleep is often helpful to calm the nervous system.  Try box breathing (4 counts in, 4 counts hold, 4 counts out, 4 counts hold),  4-7-8 breathing (4 counts in, 7 counts hold, 8 counts out), or a 1:2 ratio inhale to exhale.
6. Show your soft tissues some love to help increase parasympathetic nervous system dominance.  While we'd all love a pre-bedtime personal massage, a simple 5 minute foam rolling session or CARS (controlled articular rotations) also do the trick.  For more information about CARS, send Gregg a note!
7. Avoid alcohol in the evening.  Alcohol raises core body temperature, again, causing the body to work extra hard to cool off instead of focusing on sleep functions.  This often causes disrupted, restless sleep.  It also interferes with REM sleep, which is crucial for memory consolidation and processing.
8. Essential oils are often helpful to induce a sleep.  Diffuse calming scents such as lavender into your bedroom at bedtime.  Learn an aroma-accu-point calming protocol (send Fatima a note to learn more about this).
9. Supplement with magnesium.  Magnesium is responsible for over 300 biochemical reactions in the body including the functioning of GABA receptors in the brain.  GABA is a neurotransmitter that allows the brain to transition to a state of rest.  For several reasons we won't get into right now, most of us are deficient in magnesium.  Ideas for supplementation include Natural Calm by Natural Vitality and Magnesium baths and body oils (we like the ones called Ancient Minerals by Enviromedica).
10. Doc Parsley's Sleep Remedy, developed by a Navy Seal doctor, is wonderful help if you are truly having trouble sleeping.  (Use code cookbooks for a 10% discount)
11. CBD, or cannabidiol is a chemical compound found in the cannabis plant and is associated with several therapeutic benefits.  In addition to being an anti-inflammatory, it has the ability to calm and reduce pain.  CBD does not include the THC, or "high" inducing portion of the plant and is legal in all 50 states and for centuries has been used medicinally as a sleep aid.

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Experiment this week with some early morning quick HIIT sessions and see how it affects your sleep.  Want some ideas?

1. 10 kettlebell swings followed by 10 burpees, 3 x through.
2. 10 jump squats, followed by 10 push ups, 3 x through.
3. 4 30-second sprints with 30-seconds of rest between each on a stationary bike or rebounder.
4. On a nice day, take a quick run around the block.  The exposure to early morning light gets you double points!

Let us know how you feel!

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Speaking of sleep...want to experience true restorative and restful sleep?  We've built it in to our retreat in Mallorca, Spain in September.  Join us.  There are only a few spots remaining!  For more information and to sign up, click HERE.

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*Full disclosure:  While we make a small profit from the affiliate links above, these are products we personally use and have benefitted from.  We will never endorse anything we do not fully believe in.  

Registration for our September Mallorca retreat is now OPEN!  This unique retreat is an immersive movement, meditation and culinary experience.  Evolve with us. 

Learn more here (full itinerary, daily details, and much more).

Spaces are limited and we already have a list, so please don't hesitate!  

We are so excited to announce our first retreat.  We will be going to Mallorca, Spain and registration will open next Wednesday, February 21st.  It will held September 22-29, 2018 and will focus on pulling back the veil to share EVERYTHING about deeper health - movement, nutrition, meditation and mental training, finding inner space and creating practices to transform your life course.  Disconnect from the everyday, reconnect with self, and evolve into a limitless version of YOU while enjoying Mallorca's natural beauty.  

We have partnered with Laura Cosik of Travel with Lipstick, a dear friend, athlete, adventurer and Mallorca resident to manage this luxurious, all-details-considered, truly unique experience.

This special itinerary includes various modalities of movement, hiking, trail running, cycling, canyoning, sleep strategies, two morning fasts, learning how to establish a crucial 'morning routine', an organic olive oil tour, beach relaxation, pool time, shopping, sightseeing, a healthy cooking lesson, and organic wine tasting and a pajama party!  All activities are optional...however we encourage you to experience all we have planned.  We promise that you will have plenty of time to do absolutely nothing.

There will be very limited space in this retreat, so if you are interested, please be on the lookout for registration details next Wednesday!

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ABOUT DEEP HEALTH EXPERIENCES

Our goal is to create unique and immersive movement, meditation and culinary experiences all over the world - oceans apart from the everyday – where our guests can shed their current limitations, truly relax, nourish body, mind and spirit, reconnect with self, reimagine and recreate who they can be at any stage in life. 

In a world where we are overwhelmed by the fast pace of life, Deep Health Experiences aims to give our guests the time and space to reconnect.  We believe our retreats can be transformative.  They are designed to improve your well-being, help you recharge and provide clear tools for your continued evolution long after the return home.  We wish as well, for those who join us, new and lasting memories and relationships.  

In addition to our retreats, Deep Health Evolution Experiences also will be hosting small movement, meditation/mental training and food workshops for those that want a class based structure.  Please contact us if you would like to set up a private event.

Happy Monday folks! 

We are happy to say that our month of "No Complaining" has been going very well.  It's challenging and imperfect, but has really changed the way we are experiencing life in a positive way, as well as the way we have been communicating, and therefore experiencing each other.  It is so interesting that such a seemingly small thing can have such a great impact.  We are thinking we will keep this challenge going beyond the month.

So, here's what we've been doing this week...

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FOOD EXPLORATION:

Have you taken a walk down the snack aisle at the grocery store lately?  I often find myself strolling down the aisle in search of an easy-to-pack lunch treat or after school snack for my daughter and clients.  Sadly, my search is usually fruitless and I am overcome with disappointment.  Even seemingly benign foods (like nuts and jerky) are often tainted with dastardly seed oils and processed sugars.  Aside from a handful of good choices, healthy snacks are really hard to find.  Here are my go-to's:

Coconut Flakes

Epic Chicken Siracha Bar

Seasnax

Sprouted Pumpkin Seeds

Macadamia Nuts

Health Warrior Bar

Epic Pork Cracklings

Spiralina Chips

I've been challenged by my clients (and especially my daughter) to come up with my own snack recipes.  The criteria is that they need to be easy to make, easy to transport, heathy and pass the taste test across all ages.  Luckily, the experimenting has been fun and the results super yummy.  Below are two versions of a healthy seed bar.

Banana Walnut Seed Bar

• 3 large Medjool dates
• 3/4 cup dried bananas, unsweetened
• 1/2 cup walnuts
• 1/2 cup chia seeds
• 2 tablespoons coconut oil
• 1/4 teaspoon sea salt

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.

Turmeric Black Pepper Seed Bar

• 6 large Medjool dates
• 1/2 cup chia seeds
• 1/4 cup sprouted pumpkin seeds
• 2 tablespoons coconut oil, melted
• 1 tablespoon turmeric powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper

Remove pits from dates and pulse in a food processor or blender to form a paste.

In a medium sized bowl, mix dates and the rest of the ingredients.

Press into the bottom of a baking dish lined with parchment paper, cut into squares or rectangles and refrigerate until firm.

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BOOKS WE ARE READING:

• The Fourfold Path to Healing by Dr. Thomas Cowen, Sally Fallon and Jaimen McMillen.  It is a fascinating look at healing, fusing nutrition, traditional healing remedies, movement and meditation.  Interestingly enough, Jaimen McMillen, one of the authors, was one of Gregg's teachers in a movement course called Spacial Dynamics he took way back in the early 90's.  Dr. Thomas Cowen is also the man behind Dr. Cowen's Garden, where we get our amazing dehydrated veggie powders.  They are a delicious and easy way to get additional micronutrients into your diet.  Check them out here!

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MOVEMENT OF THE WEEK:

• Goblet Squat.  This exercise is great for all the muscles in your legs including quads, hamstrings, and glutes as well as for increasing core strength.  Because the weight is held in front of the body, it can help with technique with a regular back-loaded squat.  Because the weight is held in front of the body, it allows you to sit down into a squat in an upright position as opposed to leaning forward at the hips, a typical squatting mistake.  Here is a quick demo.

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Gregg has released his first podcast (yay).  Have a listen to the intro session.  So much more to come!  

In this premiere episode, personal trainer and fitness expert of over 25 years Gregg Cook talks with amateur fitness enthusiast Jonas Cohen about why he's starting a podcast. He defines what he calls Deep Health. Drawing on his own knowledge, and what he's learned from many of his mentors and teachers, Gregg lays out and touches on the 5 tenets of Health & Longevity including Movement, Nutrition, Sleep, Stress Management, and Community. He then shares the one simple step we can start doing today on the journey towards discovering our own best and deepest state of health.

Have a lovely week and Happy Valentine's Day!

Do you feel incarcerated by dietary labels?  It seems that everywhere we look, there are new dietary dogmas categorizing who we are, carefully dividing us into Paleo, Ketogenic, Gluten Free, Vegetarian, Pescatarian, Vegan, Raw, Raw Paleo, Dairy Free, Grain Free, etc, etc, etc.  We identify with these labels sometimes so deeply, it is as if one bite of the "forbidden fruit" (or pasta or meat) will destroy who you believe you are, who you associate with, i.e. make you immediately and irreparably overweight and banish you from the gates of dietary heaven.  Yet every day there is new scientific research pointing to what is good and bad for your health.  This information is often contradictory, always confusing and ultimately exhausting.  It is no wonder we don't really know how and what to eat.

We've been guilty of this many times over and fortunately, through these experiences, have become wiser.  Eating well can be simple.  And so, here is our basic Food Manifesto.  Follow it and you should be fine.

1. Eat fresh and local and wild.
2. Eat vegetables mostly.  Many, and a variety.
3. Eat slowly and gratefully.
4. Chew well.
5. Don't overstuff yourself.
6. Drink good, clean water.
7. Avoid processed and/or added sugar.
8. Avoid seed oils.
9. Avoid processed food.
10. Avoid excessive alcohol.
11. Don't overdo anything.
12. Pay attention to your body, its cravings and how it feels after eating.
13. BONUS: Move after eating.

Hi All,

Here is our list of interests/learnings/ponderings for the week.  Enjoy, and as always, we love your feed back so let us know if you enjoyed this post.

OUR OBSESSION:

Sleep - getting enough as well as good quality.  The more we learn, the more interested we become.  Why such a fascination?  Well...a short blurb directly out of the book Gregg has been reading, Why We Sleep, by Matthew Walker, sums it up pretty well. 

"Scientists have discovered a revolutionary new treatment that makes you live longer.  It enhances your memory and makes you more creative.  It makes you look more attractive.  It keeps you slim and lowers food cravings.  It protects you from cancer and dementia.  It wards off colds and the flu.  It lowers your risk of heart attacks and stroke, not to mention diabetes.  You'll feel happier, less depressed and less anxious.  Are you interested?"

He is referring to sleep, of course.

Six simple ways to help you get more and better sleep are:

1. Keep your room on the cooler side.  
2. Turn off all screens, ideally 2 hours before bedtime.  If you must use a screen, invest in blue blocking glasses.
3. Create a sleep cave out of your room.  Cover up any and every light in your room, including small rays of light coming in from the streets, lights from alarm clocks, smoke alarms, etc.  (These tiny pre-cut light blocking stickers are really helpful).
4. Avoid alcohol before bed.  It takes your body hours to process alcohol and get it out of your system and it WILL disrupt your sleep, so save drinking for special occasions.
5. Create a sleep schedule and stick to it every day including weekends.
6. Get outside in natural sunlight at least 30 minutes a day to help regulate daily sleep patterns.  If you can, make it first thing in the morning. 

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FOOD EXPLORATION CONTINUED:

Our Okinawan exploration continues.  (The soba noodle soup was AMAZING, by the way.  Sorry, it was gobbled up before I could snap any pictures.  Email us if you'd like the recipe we used (I made noodles from scratch but some good alternatives are available at Thrive Market or even Amazon).  

Next, we tried a little something to satisfy the sweet tooth, Imo Custard.  Though not very sweet at all, by "normal" standards, we really enjoyed this recipe.  We tried it as written below, and also substituting the sweetener completely with a bit of cinnamon, which changed the flavor profile, but was equally enjoyable...even by 9 year old taste buds.  

Imo Custard (Okinawan sweet potato dessert)

• 4-6 Okinawan Sweet Potatoes or Purple Yams, peeled boiled and mashed
• 2 tablespoons Brown Sugar (we used maple syrup)
• 1 teaspoon fresh grated ginger
• Milk (cow, coconut or nut milk) as needed

Blend all ingredients until creamy, adding milk to get to desired consistency.

Another helpful takeaway from the Okinawan culture is the concept of Hara hachi bun me (腹八分目/はらはちぶんめ), (or hara hachi bu).  As Okinawa has the highest proportion of centenarians in the world, its worth paying some attention to.  What exactly is hara hachi bu?  It is a Confucian teaching that translates to "belly 80 percent full".  Of course this is relative and difficult to quantify, but is simply a wonderful reminder to eat slowly and reap the benefits of chewing your food well, being present and expressing gratitude during mealtime.

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MOVEMENT OF THE WEEK:

Dead Hang Plus.  Add on to the dead hang from last week and try lifting your chest and squeezing your shoulder blades down and back while hanging.  Hold strongly for a few seconds before releasing and repeating.  Note that the movement should come from the shoulder girdle, not your arms.  Keep your elbows straight. 

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FINAL WORDS:

Inspired by Gabby Reece, my super-hero role model, we, as a family, have declared February a No-Complaining Month.  According to research, less complaining = better mood + increased happiness and mindfulness.  It's only day 5, but the effects are REAL.  It's a great exercise in taking a pause before speaking, and also rethinking and perhaps editing the way we express ourselves.  We are each holding each other as accountability partners, just in case we begin to slide down the complaining rabbit hole.  Join us.  You have nothing to lose and so much to gain!

Have a great week!

Do you have Superbowl plans this Sunday?  Personally, my interest is in the commercials, and the half-time show, admittedly, in anticipation of the next big blooper (flashback to Justin and Janet 2004).  Gregg, on the other hand, is all in.  He loves watching the game and really lives into the whole great American chicken wing/chili/pizza and loads of drinking phenomenon.  Seeing as the cuisine of the evening is not necessarily what one would traditionally classify as "healthful", we tend to modify the menu in that direction, and I have to say, we (collectively) have been thrilled with the results.  

And...then there is the drinking.  Thank goodness dry January/Whole 30 is over because imbibing also seems to be a big part of game day.  Want to know how to prevent a hang-over?  More then simply not over-drinking, staying hydrated and pacing yourself, which are all very important, we've got some not-so-obvious tips to help you out.  Monday morning mania can ensue, (shout out to the Bangles) and not be further burdened by headache and brain fog.  

Let's begin with food.  (Scroll down if you want to get right to the pre-game strategies).  

The Menu: Crispy Baked Wings with Salsa Verde, Grass-Fed Beef Chili, Crudités with Ricotta Arugula Pistachio Pesto and Avocado Crema.

Here is a great chili recipe made stove-top and here is another if you own a pressure cooker or Instant Pot.  Crudités seem pretty self explanatory.  Dips, sauces and healthy wings that are still crunchy and delicious - a bit more challenging - and where we step in.

Crispy Baked Wings

(Warning, you need to begin at least the night before)

• 4 pounds chicken wings, cut into drumettes and flats
• 4 teaspoons baking powder 
• 4 teaspoon kosher salt 
• Fresh ground black pepper to taste

Line a rimmed baking sheet with aluminum foil and set a wire rack inside.  Thoroughly dry the wings with paper towels.  Combine wings, baking powder, salt and pepper in a large bowl. Place the wings on rack and be sure not to crowd them.  You will likely need more then 1 rack.

Place baking sheet(s) in the fridge for at least 8 hours and up to 24 hours, uncovered.

Adjust oven rack to upper-middle position and preheat oven to 450°F. Add chicken wings and cook for 20 minutes. Flip wings and continue to cook until crisp and golden brown, 15 to 30 minutes longer, flipping a few more times towards the end.

Salsa Verde

• 1/2 cup lightly packed fresh parsley
• 1 large handful fresh chives
• 4 sprigs fresh tarragon 
• 2 garlic cloves chopped
• 1 anchovy
• 1 tablespoon capers
• 1/2 shallot chopped
• 1/2 jalapeño (or more, seeded or not, depending on desired heat)
• 1 tablespoon apple cider vinegar or white vinegar
• 1 tablespoon whole grain dijon mustard
• 1/3 cup extra virgin olive oil
• 1/4 cup fresh squeezed lemon juice, plus zest of 1 lemon
• Sea salt & fresh ground black pepper to taste

Throw everything but the olive oil, lemon juice, zest, salt and pepper into the food processor.  Slowly pour in the oil and continue to pulse until you have a chunky but smooth sauce.  Stir in lemon juice and zest and season with salt and pepper.

Ricotta Arugula Pistachio Pesto Dip

• 1/3 cup pistachios
• 1 1/2 cups packed arugula (or watercress) 
• 3/4 cup packed parsley 
• 2/3 cup extra virgin olive oil
• 1/3 cup lemon juice plus zest of 1 lemon
• Sea salt
• 1 cup organic whole milk ricotta

Pulse pistachios, arugula, parsley, oil in the food processor until smooth.  Stir in the lemon juice, zest and salt.  Swirl into ricotta and top with a layer of olive oil, a pinch of sea salt flakes like Maldon, and freshly ground black pepper.

Avocado Crema

• 2 avocados
• 3 tablespoons lime juice
• 1/2 cup full fat greek yogurt*
• Sea salt

*I love this with feta or goat cheese cheese as an alternative to yogurt.  For a dairy free version, blend in some olive oil instead.

Combine all ingredients except salt into the food processor and blend until smooth and creamy.  Season with salt to taste.

And now, Pre-Game Strategies

As I mentioned earlier, the simple solutions are to abstain (ha), stay hydrated and drink plenty of water before, during and after the time you drink, and nurse the hell out of your drinks.  But in addition, there are some helpful things you can do to just in case things do get out of hand (and that will do your body good regardless).

1. Green Tea: One of the many benefits of green tea is its ability to support the liver.  It is helpful in preventing hangovers as well as remedying them.

2. Asparagus: Compounds in these gorgeous green stalks help break down alcohol, allowing it to exit the body more quickly.

3. Vitamin C: Alcohol can deplete your body of vitamin C, which assists in alcohol-induced oxidative stress in your liver.  Studies have shown that taking vitamin C before indulging will protect the liver and in addition, help detoxify alcohol.

4. Glutathione: This is the body's greatest antioxidant and a major player when it comes to liver support, detox, immunity, to name just a few.  Unfortunately, most supplements are not very effective.  Look for a good quality brand with liposomal means of delivery for this.  This is what we use.  

5. Activated Charcoal: Take this before wine or beer, or after you're done drinking to help move the toxins out of your body.

6. Hydrogen Water: Molecular hydrogen has a list of benefits I will not get into here, but one is its ability to support the liver and scavenge harmful free radicals, while leaving the beneficial ones alone.  If you are interested in learning more about this, please contact us.

At the end of the day, if you blew it this time, don't stress over it.  Get yourself a Myer's Cocktail infusion during your lunch break and be back on your game for the second part of the day.

Hello Evolutionaries!  We hope the weekend has been relaxing and fulfilling.  Here's what we're upto this week.

WHAT WE ARE READING:

• Auggie and Me by R.J. Palacio.  We are fortunate enough to have a 9 year old daughter who reads like its going out of style.  This is her recommendation.  I haven't gotten to it yet, but if the first book, Wonder (now also a major motion picture), is any indication, it will be well worth the investment in time.  Heartfelt and well written book about empathy, kindness and being human.  
• Farmocology: Total Health from the Ground Up by Daphne Miller (who wrote the book we were reading last week, Jungle Effect).  An interesting investigation into biodynamic farming and its relationship to health and medicine.  Definitely a fresh perspective.
• Why We Sleep, Unlocking the Power of Sleep and Dreams by Matthew Walker
• Did anyone read this article in the NY Times this week?  It's an interesting look into friendship and its relationship to health and also offers up some tips on how to nurture our connections.

MOVEMENTS OF THE WEEK:

• Dead Hang.  Why?  Several reasons.  Spinal decompression, decreasing the risk for back injury, posture correction, grip, rotator cuff, shoulder, forearm and wrist strength, core stability.  You can do this from any overhanging bar.  We keep a pull up bar in our doorway and hang throughout the day.  Start with 30 seconds at a time and gradually work your way up to 90-120 seconds.   Before attempting this, make sure you've nailed your form.  Here is a good reference.  
• Post Dinner Dance Party.  Research shows that easy movement immediately after a meal has been shown to help lower blood glucose levels.  This could be a 20 minute walk or for us, a family post-meal dance party.  

FOOD EXPLORATION:

• Okinawan Cuisine:  Taking a page from The Jungle Effect, we decided to experiment with traditional Okinawan fare this month.  We are starting with Soba Noodle Soup with homemade fermented sprouted einkorn noodles...a mouthful both literally and figuratively, and adventurous undertaking indeed!  We will post the recipe and pictures soon.  Know any recipes we should try next?  PLEASE SHARE!

The first month of 2018 is just about over.  How are you doing with your resolutions?  If you've fallen off the bandwagon or find your enthusiasm quickly waning, you are not alone.  Apparently, 80% of resolutions fail by February.  Habits are extremely difficult to change and our resolutions are often too grand to allow for any changes in neurological wiring and therefore have little staying power.  So, how can we make change happen and stick?  Let's look at a few effective habit changing strategies.

1. Think small.  Small changes are surmountable and sustainable.  Small successes are gratifying and can cultivate the path to more change.

2. Set up goals.  For example, if you're looking to incorporate more exercise into your day, instead of resolving to visit the gym 5 days a week, resolve to being able to increase the number of push ups you are able to do per day from say, 20-100 in six months.

3. Establish some type of accountability.  Depending on your tendency and whether you respond to inner or outer accountability, you may need to get a friend, join a club or invest in a program to help stick to your goals.

4. Create a morning routine.  We've talked a bit about the importance of morning routines, and their role in getting things done.  Our will power is strongest in the earlier par to the day and decreases throughout the day.  By harnessing will power in the morning and setting the day up properly, we are more likely to follow through on our commitments.

5. Lastly, consider hiring a coach!

Enjoy the week friends!  Findings from the books we've been reading coming up next.  We'll also be posting some Superbowl pre-game strategies and recipes later this week.  Stay tuned.

We are going to begin giving you a sneak peek into what we are up to every week.  Basically, you will be receiving a short email listing a few things we've discovered or are interested in for the week.  Hopefully it will inspire your readings and insights!

BOOKS WE ARE READING: 

• Unplugged by Brian MacKenzie, Dr. Andy Galpin and Phil White.  How to reconnect with our own bodies and brains in the midst of technology.
• Deskbound: Standing Up to a Sitting World by Kelly Starrett.  This is exactly what we preach everyday.  Movement all day, everyday!
• Jungle Effect by Daphne Miller.  An interesting account of how health can be transformed through our ancestor's foods.  The author provides several recipes prepared in the traditional fashion from cultures around the world where modern diseases such as diabetes, heart disease and depression are virtually non-existent.  (We are planning on picking a "culture of the month" and try preparing some of these foods every weekend.  If you are interested in trying with us, let us know and we will post the recipes we are making).

SNACK GREGG IS LOVING: 

• Epic Artisanal Pork Rinds.  Especially the Crackling Maple Bacon.  He eats them alone or uses them as a scoop for homemade hummus, guacamole and deviled eggs.

MOVE OF THE WEEK:

• The Founder Exercise for decompressing the spine and strengthening the core.  Check it out here.

PRODUCT WE ARE TRYING:

• JOOVV light.  This light provides full-body biophotomodulation therapy.  Why would we use such a thing?   It's proposed virtues include a variety of ailments such as skin issues (bye-bye wrinkles, acne and stretch marks), muscle recovery, joint inflammation, testosterone production and mood enhancement.  So far we are feeling the mood boosting benefits, which in our honest opinion makes the product worth while already.  We will report back on the other benefits in a few weeks.

Finally, would you like to travel with us?  We are working on creating experiences where the space will be safe to transform your life course.  A place where you can disengage from every day life and habits and upgrade your reality...de-stress, reconnect with deeper movement, allow your mind to decompress and focus, learn to make and eat nourishing foods, while immersed in nature?  DEEP HEALTH EXPERIENCES are coming your way soon.  Please email us to be first to learn about our virgin voyage.  Spaces will be very limited!

A common habit shared by some of the most successful people in the universe is following a morning routine.  This is true for world leaders, business executives, athletes, actors, musicians, writers, and artists alike.  Why?  Morning routines set the tone of the day, help foster the feeling of connection and organization, and harness the strength of will power at its peak.  It builds momentum for all that unfolds throughout the remainder of the day.  Routines and rituals also happen to be a commonality between centenarians and super centenarians... aka people who live very long lives. Studies have shown that strong morning rituals help reduce stress and mental fatigue.  Perhaps this is part of the reason why.

My morning routine help me get going without having to ask myself the question, "Hmmm, what shall I do first", which can become extremely overwhelming and absolutely stressful.  I definitely don't get to do all the things on the list all the time, but it's never all or nothing.  I do what I can, and for the most part, here is what it looks like, weekdays and ends.  (Gregg's routine is very similar.  If you want to know exactly what it looks like, write a note in the comments).

1. Wake up naturally between 5 and 5:30am.
2. Rub some essential oils on my temples and third eye (usually lavender or frankincense).
3. Do a couple of rounds of breathing exercises (to be perfectly honest, I often tend to skip this).  
4. Meditate for about 20-30 minutes.
5. Perform a few mobility exercises, which are like meditation for my body (some combination of joint mobility or CARS, push-ups, The Founder move, spinal twists).
6. Make the bed.  This is 100% crucial....it is closure to all the morning habits that happen in the sanctity of my bedroom and I feel unsettled without it!
7. Drink a LARGE glass of water with lemon and a bit of sea salt.
8. While I'm drinking water, the coffee is brewing.
9. With coffee in hand, I try to write in my journal.  If my daughter is up and we need to get our act together quickly to get to school on time, I don't get to this.  When I do, I write at least 3 things I am grateful for, sometimes sketch and/or write random notes and plan out the day.

What does your morning routine look like?  Need some help putting one together?  Let us know!

2017 is coming to a close and it’s a good time to take note of who we are and where we choose to direct our futures.  The political turmoil, natural disasters and other struggles we’ve experienced this year may not necessarily subside in 2018, but in unison, we grow stronger and more resilient.  How will you show gratitude to those you’ve leaned on in your life this holiday?  (By the way, did you know that the simple act of expressing gratitude is scientifically proven to improve physical and psychological health and sleep)? 

This is a busy time, so we'll keep it short and sweet, but wanted to leave you with a few (very) last minute transformative gift ideas that will redefine your own or your loved ones’ life experience. 

Have a wonderful holiday friends!

1. DEEP HEALTH EVOLUTION 6-MONTH COMPLETE PROGRAM
This is the ultimate evolutionary experience.  Over the next 6 months, this program will profoundly improve your health, physically transform, nourish yourself, sleep better, find a deeper sense of peace and contentment, calm the inner chatter in your mind, learn and implement new daily routines so you can be stronger and healthier. You will also experience much less stress and have powerful tools to deal with the stress when it does appear…and inevitably, it will.  For more information, send us an email, greggcook@deephealthevolution.com
 
2. DEEP HEALTH EVOLUTION 6-MONTH HEALTH COACH PROGRAM
Have you ever made a New Year’s Resolution involving eating healthier, working out more or prioritizing sleep, only to fall back to your usual less than optimal habits a month later?  You are not the only one.  The reason is, changing deeply ingrained behaviors is really hard.  Here is where a well-trained health coach can help.  A health coach can help discover what personally motivates you and work with you to determine goals, develop strategies for change and provide accountability and support.  Help a loved one (or yourself) successfully stick to a health goal/resolution this year and gift them a Deep Health Evolution 6-month Health Coach program with Fatima.  For more details, send us an email, greggcook@deephealthevolution.com.
 
For wrappable gifts, here are some other ideas.

We personally have a couple of these Molekule air purifiers in our home.  They are beautiful, and unlike HEPA filters, they not only trap dust, mold and other airborne nasties, but also destroy them.  Use our link for a $50 discount.

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Organifi Green Juice is the tastiest, most nutrient dense, carefully crafted and easy to use green juice we’ve ever had.  The ingredient list is entirely organic and includes wheatgrass, spiralina, ashwaganda, turmeric and moringa.  You get all of this goodness with no blending, no juicing and no mess, and it really is delicious.  Use code greggcook for 15% off.

Here is a pretty BPA free, glass shaker bottle to complete the package!

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The Instant Pot simplifies home cooked meals.  It is a work horse.  This model can perform 10 functions, from pressure cooking to slow cooking and even yogurt making.  Add an elegant, heartfelt touch and include the bone broth recipe below on a handwritten note card.

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INSTANT POT (MOSTLY) BEEF BONE BROTH RECIPE

2 stalks celery roughly chopped
2 carrots roughly chopped
1 onion cut into large chunks
5 cloves garlic smashed
3.5-4 lbs grass-fed beef bones (preferably knuckle bones and joints)
1 pastured pig’s foot (optional, but is a great source of additional collagen)
2 bay leaves
2 tablespoons apple cider vinegar
Kosher Salt
Filtered Water

Instructions:

Place all vegetables into the Instant Pot.  Add the bones and the foot, if using.
Drop in the bay leaves, add the vinegar and sprinkle with salt.
Cover the contents with water, but make sure the pot is not more then two-thirds full.
Cover and lock the lid and set to high pressure.
Set the timer for 2 hours and let the pressure release naturally.
Strain the liquid, discard the solids and place in the fridge overnight. This is simply to let the fat rise to the top and solidify. It makes it a lot easier to skim the fat off the top.
Drink the broth alone or add to recipes.

Our favorite way to enjoy bone broth is blended with a little grass-fed butter, turmeric, cumin, sea salt and freshly ground black pepper.