Does it feel as if the beginning of every year mirrors the last? Goals are set with just the right amount of caution to make them feel achievable, but lofty enough to satisfy the desperate urge for change. Vision boards are created, lists made and often times, gym memberships purchased. The month of January is usually one of compliance. (I know this because my classes are overflowing with newcomers)! Then what? Schedules become full, distractions set in, and by about mid-February, we spiral into the habits of the year prior and throw those goals out the window.

Sound familiar?

The problem is not your chosen set of goals. It is not your laziness or your inability to move forward and make changes. Millions of people face the same scenario year after year. Why? Change is not easy. No matter how deep our desire and instinct towards evolution may be, letting go of what was once serving us - be it habits, relationships, work situations - is frightening, as what is on the other side of that, the unknown is uncertain. We hold on to the pain we are experiencing for fear that what lies in the unknown will be worse. It is in our DNA for survival reasons to protect ourselves and hold on to the well-known dark instead of embracing the light of possibility. So how do we take a leap of faith and rewire our habitual set point?

Fatima and I believe the answer lies in one of the foundational tenets of Deep Health Evolution. That is, community, a big part of that being accountability. We can’t do it on our own folks! We need solid accountability every day. There is a quote by Jim Rohn that says you are the average of the 5 people you spend the most time with. It may just be worth your while to think about this. Who are the people you spend the most time with? Do they share your values and support your ambitions? The people we surround ourselves with have a huge impact on our thought patterns and behaviors, and these, in turn, set the course of our lives.

Build your crew. Think of friends, family and coworkers that move you forward, support you and who possess qualities you admire and aspire for yourself.

Coaches can also be instrumental for change. - coaches who can be fully present, help uncover unique strengths and wisdom, and help craft personalized solutions with judgement free support.

Need help finding a coach? Send us a note. Both Fatima and myself are trained and experienced coaches and work both in person in the NYC area as well as virtually.

On that note…want to hang with a small group of like minded individuals? As many of you already know, we are now hosting retreats and have a separate website dedicated to them. The next one is coming up in a couple of weeks. It is a restorative weekend retreat in the beautiful Catskills from January 11-13. We still have some room. Click HERE to sign up. Make unforgettable memories and friends and experience a taste of how we approach a Deep Health lifestyle!

Happy New Year! That this may be the best, brightest and soul-satisfying one yet, in the deepest health.

Have your anxiety levels begun to skyrocket with the holidays on the horizon? You’re not alone. The holidays bring with it a myriad of demands on top of the demands of everyday life - from gift giving and party throwing (and attending) to an influx of family and relatively less time for self and peace and quiet.

Our number one way to kick that unwanted anxiety out to the curb is free and easy to do no matter where you are. Breathing practices can help both rev you up for enhanced performance and help you down regulate to ease stress and anxiety as well as help you to sleep.

The first step is learning to breath through your nose. For those of you who have taken my classes you know I have been preaching this for quite some time. More and more attention is being given to nose breathing. In fact, the NY Times just published an article about nose breathing and its link to better brain functioning, specifically memory. In addition to memory, nose breathing sends a direct signal to the nervous system cueing it to stay calm. In this state, the body can repair, regenerate and digest optimally. Nose breathing is also one of the top defenses against colds and flus. The nose acts as a filter and ensures the air in the lungs is warm and moist which means healthier lungs and greater O2 distribution. To top it all off, nose breathing will allow for the accumulation of nitric oxide in sinuses and all the benefits associated with this. What are these benefits you ask? Nitric oxide is very effective at opening airways and capillaries for great O2 transport to muscle, brain, heart, etc. It also works as an antimicrobial and antibacterial agent to fight potential health invaders. Bottom line? The nose was designed to do most of our breathing - specifically for health and physical performance purposes. Mouth breathing is a back up for emergency cases (including high intensity activities).

For a quick de-stressor in moments of overwhelm and anxiety, try these exercises:

1. Breathe in through your nose for 4 counts, hold for 4 counts, exhale through the nose for 4 counts, then hold for 4 counts. Repeat. This is also known as box breathing. You can adjust the timing of this breathing as you become more practiced. for example, increase all counts to 5 or up to 10.

2. Breathe in through the nose for 4 counts, hold for 7 counts, exhale through the nose for 8 counts.

Nine River Road, Callicoon, NY

Interested in learning more breathing techniques? Join me and Fatima in January at Nine River Road in the Catskills for a truly restorative weekend. We will be taking a much deeper dive into breath work and mobility practices geared towards redefining age and cultivating a bullet proof, resilient, lean and strong body. For more info and to sign up, see HERE. Don’t wait, space is limited!

Simone LeBlanc via Eye-Swoon

Welcome to the holiday season!  It’s the Cook family’s favorite time of year and while we don’t necessarily love the idea of the commercialism surrounding the holidays, we absolutely adore everything else about it – from the tree trimming and smell of pine that fills the air to the gathering of family and friends for shared meals.  Part of what makes the holiday so special is, ironically, the very thing that renders the season so commercial in the first place - the gift giving.  I personally don’t think it HAS to be commercial.  It can instead be a communication of heart felt love and appreciation.  With some thought, a gift filled with the heartful intention of health and longevity has the potential to change the course of someone’s life.  Forget the socks and ugly holiday sweaters (although, I love both).  I am delighted to offer you a look at 10 alternative perfect present ideas.  I  tried to include a variety of price ranges, so I hope you are able to check everyone off your list!

Nine River Road, Callicoon, NY

1.     For the ultimate gift of instant recovery from holiday madness, welcome in the new year and treat a loved one (and yourself) to a Deep Health Evolution weekend in the Catskills.  Once all the indulgence and frenetic energy usually surrounding the holiday season has passed, the time for renewal is in order.  This retreat is a commitment to making this the best year yet.  All joining will learn improved mobility and physical conditioning, mental stamina through breath work and indispensable morning practices, will experiment with hydrogen inhalation, eat nourishing and delicious foods, drink clean, low-sugar, keto-friendly wines.  And last but not least have the opportunity to sleep ensconced in the peace, quiet and natural beauty of the Catskills n the comfortable and cozy beds at Nine River Road in Calicoon, NY Here’s a thought.  Buy a beautiful luggage tag, and insert your retreat weekend gift message inside!

2.    Help a loved one break habits no longer serving them, break through plateaus and design their own path to deeper health through our Health Coaching services or Complete Wellness Package.   We offer several packages from a la cart consultations and trainings to full six month packages customized towards your personal goals - improved body composition, better energy, diet help, sports specific training, overall wellness overhaul.  Scroll down to see all our offerings. Buyer beware, fat loss is a common result - you may find those brand new jeans falling right off you once you begin working with us!

This season we are excited to offer something very special. Would you like a personal chef to come into your home with all provisions in hand and cook you an absolutely creative, delicious, nutritious meal? For a limited time, Gregg and I are personally up for the challenge. We will personalize the meal to your tastes and dietary restrictions, provide low-sugar wines and take care of clean up as well! If you are interested in a “Deep Health Evolution” meal, please contact us for details.

Sleep Master Sleep Mask

3.    For those who have trouble with sleep and stress, how about putting together a Sleep Intervention Package.  For pitch black darkness, this eye mask will do the trick.  For white noise, this is our favorite little device.  We even travel with it!  For some help falling asleep, relax with some Sleep Remedy – a Navy Seal doctor concoction of Vitamin D, magnesium, L-tryptophan, phGABA, 5-HTP and the tiniest dose of Melatonin.  Take a serving 30 minutes before bedtime and slowly drift away into dreamland. (Use code Cookbooks for a 10% discount).

 For stress management, give the gift of neuro-balancing Hemp Oil.  Safe for children and pets alike, this is the most effective hemp oil in the market (as far as we’ve tested).  It is cleanly sourced and extremely bioavailable.   For more info on the numerous benefits see HERE.

4.    For those troubled by aging (aren’t we all to some degree), our nutritious aging weapon of choice is hydrogen inhalation therapy (or HIT).  This would knock the socks off - as well as a few wrinkles - off of any one using it. The Japanese have long known the benefits of this delicate yet powerful molecule.  With absolutely no negative side effects, the hydrogen molecule is a selective anti-oxidant that will address oxidative damage detrimental to health, while leaving behind those created by stressors that strengthen the body, such as those created during exercise.  HIT puts you on the fast track to reduce inflammation and oxidative stress - the root cause of all disease and aging concerns. Read more about it here. The most efficacious delivery method of hydrogen molecules is through inhalation. The HIT device is not easy on the wallet, but certainly worth it and for a limited time Health & Beauty Wellness, our source, is conducting case studies on the benefits of Hydrogen Inhalation Therapy. It is a 3 month study and upon completion you will receive $250 cash back for your participation. Financing is also possible. To purchase a system and to learn more here. And of course, contact us with any questions.

Want to spend a little less?  How about a clay mask and derma roller from Alitura? This mask is made from a long list of 100% natural, hard-to-find powerful ingredients such as grass-fed colostrum and Rhassoul Clay.  For a one-two punch and skin softer then a baby’s bottom, use it with the Alitura derma roller.  

Another favorite tool for those puffy-faced mornings (you all know what I am talking about) is a jade roller. Basically this tool combats inflammation and puffiness by helping to circulate the lymphatic system. It’s pretty as well!

Miyabi Birchwood Knife Block

5.     Know someone who loves to cook?  Enhance their pantry with the most delicious and nutrient dense food powders available in the market – and in fact, exclusively through this website.  These powders by Dr. Cowen’s Garden are made from organically and biodynamically grown rare vegetable varieties and gently dried and stored in Miron jars for maximum preservation of nutrients.  And they are delicious.  Our favorites are the Leek Salt, Kale Power and Savory Threefold Blend.  Use code DR.COWENSGARDEN for a 15% discount. How about a package of vegetable powers and a beautiful organic California olive oil?

Anyone who cooks knows the importance of having good knives.  We invested in these Japanese knives a few years ago, and have never looked back. They are indeed spendy, but not only do they elevate the cooking experience to new levels they are also beautiful to look at.  I also covet these handmade beauties.

This is my favorite cast iron dutch oven. It is perfect for large roasts, soups and even baking bread.

This Greek copper pepper mill is divine. I saw it first at a friend’s house in Portland and immediately looked or one for myself. It is would make an exquisite gift. Some other gadgets we find indispensable in the kitchen are the Vitamix Blender (which we’ve had for close to 20 years), Instant Pot, mini food processor, zester and this meat thermometer for perfectly cooked meat every time! (The zester and meat thermometer are perfect stocking stuffers). 

Fellow Stagg Electric Pour Over Kettle

6.    And now for our vices.  Today we talk about our morning vice.  Coffee. We have written extensively about it in the past.  Delicious and full of healthful benefits, a toxin-free, mold-free, organic, high antioxidant very-exclusive coffee is a gift from the gods.  Purity coffee has been tested for molds and mycotoxins as well as for its antioxidant properties and checks off all the right marks.  The coffee beans alone would fit nicely in a stocking and a coffee subscription, a set of beautiful coffee cups, a gorgeous electric kettle or Japanese coffee dripper would make any coffee lover happy (and may even convert those who are not)!  Bonus:  Attach a handwritten note written on parchment with the benefits of coffee listed to your package.

Malfatti Wine Glasses, Food52

7.    Vice number two. Wine.  We at Deep Health Evolution are all about living a balanced life. This includes enjoying a glass of wine or two a few times a week, especially with friends and family. Unfortunately, the way most wines are made – the way the grapes are grown and harvested and the non-desirable additives put into them, this practice can quickly get in the way of leading a healthy life.  For more information, see here. Fortunately, there are some good people out there making it easier for us to have the best of both worlds.  Dry Farm Wines curates natural, organic and biodynamically grown wines from small producers around the globe.  Every batch of wine is tested for its sugar and alcohol content, insuring that every single bottle is not only low in sugar and even keto-friendly, but also never surpassing an alcohol content of 12%.  This way, the detriments of drinking are minimized and hang-overs are completely avoided (assuming you’re imbibing within reason, of course). Their wines are little known and exclusive, which is a must in terms of gift giving, and best part of all is that they taste fantastic.  A Dry Farm Wine subscription is a great gift idea.  If you are wary of giving someone a subscription, gift yourself the subscription, and give away couple of bottles along with this gorgeous corkscrew and unique wine glasses. 

Bellicon Mini Trampoline

8.     If you have kids of your own or are close to kids in your life, you know that the holidays are really all about THEM.  It is a magical time of year and for kids this is true in magnitudes.  While I am sure toy catalogues have made their ways into your mailboxes already, how about instilling the gift of movement to a child – and the whole family really.  Bouncing is great for a host of reasons ranging from bone density, joint health, balance, cardiovascular conditioning, recovery and immune system strengthening and is loads of fun.  It was be an effective tool for improving fitness and performance as well as a toy!  This is the one we have.  You can customize the colors and tension on it and the legs fold up for easy storage.  For an additional cost you can opt for screw -on legs and other balancing accessories.  Amazon sells many less extravagant ones which are less expensive and also fine, although we can’t personally attest to that! 

9.    Want more than a weekend away and are willing to wait until June?  How about a fully immersive week in Deep Health practices in Mallorca.  With this, I guarantee a life-changing experience that will last forever.  Our first trip to Mallorca was so successful, we decided to repeat it – only this time we’ve learned from our experience and perfected it.  This is a true and deep dive into learning how to upgrade your life.  The retreat will happen while in the midst of the intoxicating natural beauty of Mallorca and pampered in the most luxurious accommodations imaginable - the beautiful bones of an ancient farmhouse meticulously maintained and modernized with all the comforts you could ask for, only a few minutes from the crystal clear waters of the Mediterranean.  You will experience movement as never before, breathwork that will transform the way you perform, eat, sleep, recover and even age.  You will eat nutritious and mouth-watering foods prepared by local chefs, visit local beaches, tour a biodynamic wine farm, cycle, hike, coaster and much more.  Every detail has been taken into account.  This is a family friendly event with a special itinerary for kids 8 and older, timed specifically around the summer school break.  This is THE gift for you and your family.   

10.  Finally, some home made beauties. In only a few minutes you could create some memorable homemade gifts that work as stocking stuffers or equally well as hostess gifts.  Here is my favorite:

Homemade Marshmallows & Grain-Free Graham Crackers S’mores Kit (adapted from The Real Food Dietitians)

For the crackers:

• 1 1/4 cup finely-ground almond flour (I like the Honeyville brand)

• 1/4 cup arrowroot starch

• 3/4 tsp Vital Proteins Gelatin 

• 1/4 tsp baking powder

• 1/4 tsp baking soda

• 1/4 tsp sea salt

• 1/4 tsp ground cinnamon

• 3 Tbsp honey or maple syrup

• 1/2 tsp vanilla

• 2 tsp organic whole milk (or nut milk of choice)

• 10-12 marshmallows (home made recipe below)

• 10-12 squares of chocolate, milk or dark

1. Preheat oven to 300ºF.

2. Place dry ingredients in the bowl of a food processor fitted with the blade and pulse to combine.

3. In a small bowl, whisk together the honey or maple syrup, vanilla and milk.

4. Add to dry ingredients and process until the mixture forms a ball.

5. Turn dough out onto a large sheet of parchment paper. It should fit on your baking sheet without overhang.

6. Dust dough with arrowroot starch then begin to shape it into a log. Then with an additional dusting of arrowroot starch, roll the dough into a rectangle about 1/8-inch thick.

7. Score dough into 2×2-inch squares using a knife or pizza cutter and poke holes in each cracker using a skewer or fork. (For a more rustic look, skip the scoring and break the cookies apart by hand once cooked and completely cooled).

8. Transfer the parchment with dough to the baking sheet. With the baking sheet on the middle rack of the oven, bake for 8-10 minutes. The dough will be slightly puffy with edges lightly brown.

9. Turn off oven and let the crackers to cook in the oven for 20-30 minutes with the oven door slightly ajar. Transfer baking pan to a wire rack to cool completely.

10. Break crackers along score lines when completely cooled. Store in a covered airtight container for up to 2 weeks.

11. To package your s’mores gift, place chocolate bar, graham crackers and marshmallows in a wide mouth mason jar. Wrap a pretty holiday ribbon around the mouth of the jar with a handwritten ingredient and instruction label. Alternatively, you can place a few crackers, chocolate and marshmallows in a box with tissue paper.
    

For the marshmallows:

*You will need a candy thermometer for this recipe.

• 2 cups water, divided

• 5 Tbsp. Vital Proteins Gelatin 

• 1 cup honey or real maple syrup

• 1 tsp. vanilla

• 1/4 tsp. sea salt

•  Arrowroot starch for dusting (tapioca flour works as well)

• Coconut oil for greasing pan

• Parchment paper

1. Lightly grease a 9×13″ baking dish with coconut oil then line with parchment lengthwise and grease the parchment. Line again with another piece of parchment in the opposite direction, and grease. Leave some overhang in both pieces of parchment to help turning the marshmallows out of the pan.

2. Dust the pan lightly with arrowroot starch.

3. Pour 1 cup of water into the bowl of a stand mixer with whip attachment (or in a bowl if you are using a hand mixer)

4. Sprinkle gelatin over the water and allow it to “bloom” for 5-10 minutes.

5. In the meanwhile, make the syrup. In a medium saucepan set over medium-high heat, whisk together the remaining 1 cup water, the honey or maple syrup. Set up your candy thermometer in the pan.

6. Bring to a boil, turn down the heat slightly to prevent the mixture from boiling over.

7. Allow the mixture to simmer rapidly until it reaches 240℉ on the candy thermometer (soft-ball stage).

8. With the mixer on medium speed very slowly pour the hot syrup into the bowl over the gelatin. Be careful not to pour directly onto the beater or it will splatter.

9. Once the syrup has been mixed in, add vanilla and sea salt and beat on high speed for 5-10 minutes, or until the mixture is fluffy, white and almost tripled in volume.

10. Pour the fluffy marshmallow cream into the prepared pan and with a rubber spatula gently smooth.

11. Allow marshmallows to cool, uncovered for 6 hours or overnight. Transfer marshmallow to a cutting board dusted with starch. Peel away the parchment and dust with starch.

12. Using a sharp knife, cut into 36 squares. Dust cut sides with additional starch to prevent them from sticking together.

13. Store in a covered container at room temperature for up to 2 weeks.

And from the internet:

• 3-Ingredient Body Butter (by One Good Thing by Jillee)

• Jar of vegan Caramel Sauce (by Bakerita)

• Magic Mushroom Powder (by Nom Nom Paleo)

We will be sending you some other ideas in the next coming weeks as we find them ourselves. Happy gifting!

(This post contains lots of affiliate links, which means we receive a small commission if you make a purchase using them).

Motherhood - complicated in an other-worldly-sort of way.  What does it mean to be a mother?  It's indescribable love, passion and joy.  It's immeasurable frustration and doubt.  It is reaching deep into the cavernous shadows of the soul and learning the true nature of existence.  Motherhood reevaluates purpose.  It is the ultimate proof of spirit.  That a being can grow inside of a woman's body and become a person outside of her to carry on the human experience, is evidence that motherhood is a job to be matched by no other.

Although we know that mamas should be revered everyday for all they do, next Sunday is officially her day.  It's tough to come up with a pretty little package whose contents can truly represent paragraph 1, but here is our feeble attempt.   In any case, they will certainly put a smile on her face!

These will cost you some money.

1. Alitura Naturals Skin Care Products.  The face mask and night cream are by far more effective then anything else we've ever tried.  The ingredients are completely natural and you'd even be safe eating it - although we wouldn't recommend that!  Be forewarned, the face mask smells very "natural".    

2. An organic wine subscription from Dry Farm Wines.  These wines are low sugar, natural, additive, mycotoxin and mold free.  If she is going to enjoy a glass of wine, she shouldn't have to deal with the negative effects that often follow.  

3. Her very own hemp oil subscription.  We've talked a lot about this already so we won't get into it again now.  It's the new and improved "mother's little helper".  If you want to learn more read our blog post.  

4. A spot in our Mobility + Hemp Oil special event on May 19th.  Even better than a massage, she will come home feeling relaxed, balanced, and like she got a challenging, but also therapeutic workout.

5. Essential Oils from Snow Lotus.  Their French Lavender is incredible.

6. A private yoga lesson at home with the amazing Hannah Gruber.

7. A transformative week on an all inclusive, intimate wellness retreat in Spain (with us, of course).  This is the ultimate, rare experience.  We've thought of everything you would ever need to gently reset and nourish your body, mind and spirit.  She will come back rejuvenated and inspired.

8. A blissful, spiritually moving massage with the therapist we've been working with for almost 20 years.  Geraldine Abergas.  No one even comes close.  Hands down.

These will cost you some time, but will leave your wallet alone.

1. A back rub, a foot rub, a scalp massage.  You get the idea.

2. A >20 second hug.  Who doesn't love a hug?  Research indicates it takes about 20 seconds for the body to release oxytocin and dopamine from a hug and this is especially helpful in women for heart health. Sprinkle these in throughout the day.

3. Something home made.  How about medicinal mushroom infused dark chocolate?  Here's an easy and delicious recipe from Four Sigmatic.

4. A photo book of last year's pictures with quotes.  A friend of ours gifts this to her partner every year.  So thoughtful and absolutely priceless.

5. Time alone to do whatever she wants without leaving her a mess to clean up when she returns.

(Full disclosure:  We are affiliates of a few of these brands listed above.  While we make a little bit of money if you make a purchase using our links, it is at no extra cost to you.  We have tried each of these products, honestly believe in them and would otherwise never recommend them).

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.

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!