Roasted onions

You will always find a jar of this cream-less cream in my refrigerator. It is versatile, simple to make, dairy-free and brightens up just about every savory dish! I can eat it by the spoonful.

Onion Cream

Makes about 1 cup. (Slightly adapted from ChefSteps.com)

• 3 large onions (sweet or regular)

• Salt to taste

• Lemon juice to taste

• Olive oil to taste

Preheat the oven to 400F.  Lightly coat the onions with olive oil and roast in a pan that fits them snuggly for about 45 minutes.  They will be very dark on the outside and very soft on the inside.  Let cool, then peel.  Put the onions into a blender and process until smooth.  Add salt, lemon juice and olive oil to taste, then re-blend.  Adjust the seasonings if necessary.  Use the cream as a condiment to enhance soups, salad dressings and other savory dishes - even risotto and pasta.  Store in the refrigerator for about 1 week or freeze.  Re-blend to combine if necessary.

We are nearing the beginning of summer. School will be out, kiddos will be commandering our time and it will be prime time for travel. With this, often goes all ideas the regularity of our normal routines - especially in terms of movement. This is sometimes a really good thing - shaking up the norm can be quite energizing and there is nothing like introducing new movement patterns to the body to also spark up the brain. Summer activities such as enjoying nature walks and outdoors sports - beach volleyball, surfing, biking, climbing and the like offer the fringe benefit of exposure to natural sunlight and the vast number of benefits associated with that.

On the other hand, with schedules out the window and beach chairs in plain sight, slipping into laziness is can happen almost imperceptibly. Frankly, it has happened to us more times than we’d like to admit. We understand how easy it is to become attached to a beach chair for hours on end, especially when the cabana person is suspiciously there to refresh cocktails at the first clink of an ice cube.

A great way to combat this is to get the morning rolling on the right foot. Keeping your morning routine going is critical. Since we’ve recognized for ourselves the strong gravitational pull towards vacation malaise, our morning routines follow us around the globe non-negotiably. With regards to movement, we make sure to get our exercise in first thing in the morning. Then, swimming/kayaking/hiking, i.e. all other forms of movement after that become bonus.

Here is a workout that is simple and easy to incorporate in any situation/location - no equipment or large space necessary. Use it to upgrade to your morning. It will help increase sleep quality, oxygenation to the muscles and brain and will start your day on a great path. We have limited stores of will power. Make smart decisions at the beginning of the day before your willpower dwindles. It will also initiate a cascade of positive effects as the day progresses. Don’t shy away from using this protocol at home as well!

CONTACT US WITH ANY QUESTIONS!

Controlled Articular Rotations (CARs) for the hips. Serious business!

How are those hips doing? As simple as the hip circles we presented last week are, they are extremely effective. This week we are going deeper and manipulating the entire hip socket. This exercise requires a little more explanation, so here is a handy video to give you a visual as well.

This is the last of our basic CARs (controlled articular rotation) series. There are many more exercises to this, but these are the very basics. If you are interested in learning more, contact me about classes.

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THE EXERCISE

Stand barefoot (unless out and about) with your feet flat on the ground. You will likely need to touch a wall for balance. Make a tight fist with the opposite hand and place it the across the chest. This will be your working side.

Bring the knee of the working side to your chest, holding it as high as you can. Slowly move the leg around to the side of your body while keeping the torso forward facing. Keeping the knee at that height, turn the leg so that your heel is as high as you can hold it and the knee is facing forward. Circle the leg towards the back of your body, maintaining that height for as long as you can. Slowly lower the knee back to starting position.

Now reverse the move. Bring the heel to the ceiling, while maintaining upright posture. Circle the knee out and around to the side with the heel reaching to the ceiling. Hold it as high as you can. Slowly bring the knee back around to the front of the body to the starting position. Move with focus and intention, but not haste.

Do this 3x to the left before repeating with the opposite leg.

Tips:

1. Work into the resistance while maintaining an upright torso.

2. Pay attention to what you are feeling throughout the exercise. Strong tension is fine, but beware of any pinch points. Work around them.

3. Move slowly and deliberately, especially through the tightest points.

4. This exercise can also be done on all 4’s. Take a look at THIS video.

Hip Circles starting position. Always with a smile:)

Oh those hips…a problem area for so many of us. This is because the hips are comprised of over 20 muscles, each responsible for stability for the pelvis, lateral motions, and the movement of the knees towards the chest which happens every time you sit, walk, run, pedal on a bike, jump, and climb stairs. The hip muscles are hard workers and can get tight and shortened pretty easily. If ignored this can eventually can lead to reduced range of motion throughout the joint, weak glutes, and low back pain. The key to prevent and/or fix this is not only stretching, but also strengthening the muscles around the hip joints. Mobility exercises 5, hip circles (and 6, which you will get next week) will help do just that.

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THE EXERCISE

Stand barefoot (unless out and about) with your feet flat on the ground, wider than shoulder width apart. Spread the floor with your feet and firmly contract all the muscles of your lower body. Place your hands on your hips.

Push your hips forward as far as they will go. Slowly begin to create the biggest circle possible with your hips, first moving to the left side, then to the back and around to the right side, then back to starting position. Move with focus and intention, but not haste.

Do this 3x to the left before repeating in the opposite direction.

Tips:

1. Think of the the movement coming from your hips, not your torso.

2. Pay attention to what you are feeling throughout the exercise. Strong tension is fine, but beware of any pinch points. Work around them.

3. Move slowly and deliberately, especially through the tightest points.

Next Up: Hip Sockets

Mobility exercise 4 moves us further down the spine from the neck into the upper back, or thoracic spine. Attached to the ribcage, this middle back area connects the neck and the low back and its main function is to help us twist, turn and bend from side to side. This particular area of the spine is complex in that it needs to have enough flexibility to allow for multidirectional movement, while remaining rigid enough to support and move heavy loads through the arms and legs in whatever position the body may be (sitting, standing, lying down).

Because most of us commonly sit for extended periods of time, and often rounded forward in front of a computer, we often develop mobility restrictions in the thoracic spine. This can be painful and effect overall movement.

This mobility exercise will take your upper spine through its full range of motion and release tightness. Because of its intricate connection with the neck and low back, will help with all upper and lower body movements.

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THE EXERCISE

Stand barefoot (unless out and about) with your feet flat on the ground, shoulder-width apart. Spread the floor with your feet and firmly contract all the muscles of your lower body. Cross your arms in front of your body over the chest and make tight fists with your hands. Activating the non-working muscles - the muscles of the lower body and tightening of the fists send a strong neuromuscular signal to the muscles involved in the movement. This is called the principal of irradiation (AKA muscle cheering).

Maintaining your weight directly over the hips, fully flex your torso, hollowing out the core and bringing the elbows to your lower ribcage. Holding that curled position, rotate the torso to the left, keeping the hips squared. Extend the back up and over, looking up at the sky as you do so. Rotate as far as you can to your right and flex the torso, coming back to the starting position. Imagine you are drawing a giant circle with the crown of the head. Move with focus and intention, but not haste.

Do this 3x to the left before repeating in the opposite direction.

Tips:

1. As you curl the chin to the chest, beware of bending at the hips. Keep your weight centered over your hips.

2. When turning the upper body to the side, do so strongly and with intent as turn as far as you can.

3. Pay attention to what you are feeling throughout the exercise. Strong tension is fine, but beware of any pinch points. Work around them.

4. When moving around the back to get to the opposite side, keep the arms crossed in front of the body, connected to the chest.

5. When moving around the back to get to the opposite side, no need to lean back and hyperextend the spine.

Next Up: Hips.

The Science of the Six-Pack. Courtesy of Equinox Fitness

As promised, here is your first installment of the body part-by-body part mobility protocol. These exercises are a series of movements called CARs, or Controlled Articular Rotations, created by Dr. Andreo Spina, a master of movement, mobility and injury prevention who works with professional sports organizations, athletes and performers around the world. I had the pleasure of learning from him in Austin, TX a few years ago and have been using his techniques on myself as well as my clients and in my classes ever since.

These protocols are 100% ESSENTIAL, and here is why.

1. Bringing movement and fluidity to the joints pre-workout will boost performance no matter what sport - from martial arts, cross fit, cycling and weight training, to yoga and dance.

2. Joints that are ready to move and react can safeguard against injury.

3. For those just beginning, they are a great way to initiate movement, not only in the body, but also in the mind. They can spark more movement - and the beginning of a positively life changing habit.

4. These exercises take less than a minute each to complete and are an uncomplicated way to love yourself. Begin and end the day with this little gift to yourself for a better day and a better night’s sleep. Your joints deserve the love and attention. Moving them fully at least twice a day will help maintain their full movement ability.

Let’s get those joints prepped for exercise (for life)!

We’re starting from top to bottom. First up, the neck. So many of us experience head, neck, shoulder, and overall back pain stemming from a variety of reasons. This could stem from something as seemingly simple as carrying your head even just a hair too far forward, which puts extra weight on your neck and upper back and can eventually lead to discomfort, headaches and an unsightly bump at the back of the neck (gasp!) Giving your neck joints some attention can help relieve some of this pain and serve as a reminder to reset your head to proper positioning, extended directly upward from the tailbone all the way up to the top of the head. To do this, pull your chin back slightly towards your neck and the crown of your head to the sky.

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THE EXERCISE

Stand barefoot (unless out and about) with your feet flat on the ground, shoulder-width apart. Spread the floor with your feet and firmly contract all the muscles of your lower body. Keep your arms by your sides and straight. Make tight fists with your hands. Activating the non-working muscles - the muscles of the lower body, core and tightening of the fists send a strong neuromuscular signal to the muscles involved in the movement. This is called the principal of irradiation (AKA muscle cheering).

With your head reaching up towards the sky and chin pulling back slightly towards the neck to lengthen, draw a huge circle in the sky with the crown of your head by drawing your left ear to the left shoulder, then draw your head back and around bringing your right ear to the right shoulder. Finish this circle by drawing your chin to your collarbone. Move with focus and intention, but not haste.

Do this 3x to the left before repeating in the opposite direction.

Tips:

1. As you draw your ear to one side, keep the opposite shoulder down and engaged to optimize the stretch

2. Pay attention to what you are feeling throughout the exercise. Strong tension is fine, but beware of any pinch points. Work around them.

3. Maintain posture throughout this move and bend only through the neck, not the upper torso.

4. When moving the head from one side to the other towards the back, be gentle. The idea is to simply move your head to the opposite side.

5. Play around with moving the joints in the neck. In that same lengthened posture, look as far to the left and as far to right.

Next Up: Shoulder Blades

image courtesy of Daily Burn.

If you are visiting this website, it is highly likely you have an interest in health, wellness and longevity. You likely already practice some type of movement, or are thinking of beginning one. The fact that exercise has its benefits is not exactly cutting edge information. We’ve gotten into more detail on the blog in the past HERE. Have a read if you are interested.

What is new and intriguing research about the impact of exercise is its ability to physically freeze time so to speak. A study published in the Journal of Applied Physiology found that exercising regularly may keep the body 30 years younger. 30 years, my friends! Do you realize what this means? If you are 50, you can have the body of a 20 year old. If you’re 70, your body can be that of a 40 year old. This is big news, given that with a simple infusion of a regular exercise practice in your life, you can have a body that is virtually identical in many ways to that of one 30 years younger. No drugs. No surgeries. No injections. No expensive tricks or gadgets.

If you are struggling to make exercise part of your regular routine, try thinking of something you loved to do as a kid. Perhaps you loved swimming or ice skating or jumping rope, or simply playing tag. One of the most effective ways to turn regular exercise into a habit is to find something you really enjoy doing.

Another way is to send this email to a friend to convince them to join you. (Have them subscribe in the meanwhile:). This could mean a walk together a few days a week, taking tennis lessons or a class at your local gym together. Accountability is key to compliance.

If you really don’t know where to start and need a coach, you’ve come to the right place. Both Fatima and I are experienced coaches. We can help you recognize and break through walls that may be holding you back from success or if you are already on this path, we can help you reach new plateaus. HERE is some more information on those programs.

In the next few weeks we will be sending out body part-by-body part mobility protocols to get the joints into gear for exercise. These protocols are ESSENTIAL. They will be a friend to you no matter where you are on the exercise spectrum. For those already exercising, they will boost performance and keep you moving injury free. For those just beginning, they will get you moving and insure you don’t hurt yourself as you get going.

For a full immersion into mobility (a really fun time and so much more), please join us in beautiful MALLORCA this summer. Can you believe it is only 5 months away? We’ve put together a spectacular agenda in the most amazing villa on the island. Come spend the week with us. See HERE to register. Spaces are limited. If you need some more convincing, see the images below!

Image: MIT News

Welcome to the new year! As we close the doors to the hustle and bustle of the holidays, we begin to reflect on the past year and cross the new-year-threshold in anticipation of renewed energy and goals.

What often fastens itself to this expectation is the increased pressure to accomplish - to make this year be THE one that makes a difference, THE one where the big promotion is achieved or the extra 20 pounds is lost. We are also in a climate of uncertainty politically and economically, are in the midst of the season of colds and flus (to boot, it is cold and dismal, at least where we are in NY), and are living in an age where social media instills a false sense of who /where/what we are supposed to be. This combination of unpredictability, seasonal bleakness and self-inflicted pressure, can certainly chip away at the new year’s feeling of optimism and put a damper on one’s mood. This type of chronic stress inevitably leads to a compromised immune system, diseases and infection, and if unattended to can potentially even lead to cancer.

There are many lifestyle changes that can be made to help alleviate stress including meditation or simply getting out into nature, but today we are going to focus on another very powerful strategy. What if we told you that you could decrease anxiety and stress AND increase performance levels by doing what we are about to tell you? What if we told you that this could also fortify your wellness reserves for free and immediately? What if we told you that you already know how, but just need a bit of guidance and practice?

The answer is in your next breath. Yes, breath work. You can literally breathe yourself into bliss. Breath work has been around for thousands of years, but now seems to have been rediscovered and with new science to back it up.

How can the breath be so powerful? Breathing techniques increase vagal tone. The vagus nerve is the longest cranial nerve containing motor and sensory fibers. It passes through the neck and thorax to the abdomen, has the widest distribution in the body and interfaces with parasympathetic control of the heart, lungs, and digestive tract. Breath work has the ability to decompress all unnecessary stress. According to Dan Brule, breath work pioneer and author of Just Breathe, conscious breathing techniques have the potential to transform the quality of your life on every level and on a day-to-day basis. On the other hand, dysfunctional breathing can lead to a laundry list of ailments including back pain, anxiety, lung problems, asthma and allergies, as well as performance, sleep and digestive issues.

Putting it into Practice:

Slow your breath down to about 4.5-6 breaths per minute. This slower rate of breathing alone can have a long lasting effect on heart coherence. It can reduce heart rate, blood pressure and cortisol levels by up to 20%, and increase oxytocin, dopamine, and serotonin levels. Just 5 minutes of practicing this has a positive effect that can last for 4 hours or more. It increases alpha brain waves which are associated with stress release, focus and creativity. It is that “zen” or “zone” often achieved in meditation.

To slow the breath down, try cadence breathing. This is mindfully breathing in to a specific count and out to a specific count. The cadences can vary, i.e 1:1 or 1:2. Breathing in a 1:2 inhale to exhale ration is one of the most simple and effective way to increase vagal tone. Breathe in deeply through your nose. Hold briefly at the top. Exhale through the mouth with resistance. Do this by closing the back of your throat. The relaxation is in the exhalation. Repeat as many times as you need until the feeling of relaxation kicks in. Box breathing is another example of cadence breathing. Breath in for a count of 4, hold your breath for 4, exhale for 4 and hold for 4 before repeating the cycle. As you practice, the feeling will kick in more quickly.

Breathe Light to Breathe Right. This method is from the book The Oxygen Advantage by Patrick McKeown. The idea is that over-breathing causes a loss of carbon dioxide (CO2) from the blood and therefore oxygen cannot be effectively released for use in the muscles. There is a direct correlation between CO2 tolerance and increased performance levels, decreased anxiety and stress. To reverse over-breathing, practice very light breathing which builds up CO2 for 3-10 minutes a few times a day. Breathe Light to Breathe right breathing also has a strong way to up regulate parasympathetic tone (to get your body to relax). Another way to reduce over-breathing is to breathe in and out through the nose whenever possible.

The Wim Hof Method of breathing is definitely worth mentioning here as well. It is a proven method for bolstering immune system functioning. We use it regularly and even more extensively if we feel the onslaught of a cold coming on. HERE is a short video on how to do it.

Try one or more of these exercises at least 5 minutes a day. Work it into your day and turn it into a ritual - like showering or brushing and flossing your teeth. Remember, practice is the key to success. New Year, new breath, new stress-free you!!

PS: We will be practicing EXTENSIVE breath work during our Catskills retreat next week, January 11-13, 2019 and still have room for a few more. Breath work, mobility, great food and drinks, the coziest of accommodations and much more are all included. If you are interested, sign up NOW. For more information and to register, see HERE.

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.

“The day you plant the seed is not the day you eat the fruit”. - Fabienne Fredrickson

I love this quote because it really gets down to the root of Deep Health Evolution’s existence. And that is to plant the seeds of vitality through six major tenets: movement, nutrition, sleep, stress management, community/connection and environment. Our approach is delicate, sharing our continuously growing library of knowledge, experience and our age-earned wisdom, so as to quietly cajole small evolutionary steps towards enhanced life span and health span. The seeds you plant today in these areas will undoubtedly cultivate an elevated life.

What are some seeds you can plant today? We came up with six daily rituals to help you prioritize “Deep Health Evolutionary” self-care to help get through the holiday season, end the year on a positive note and set the stage for the year to come.  Do them everyday until the end of the year. (And longer).

Of course, in a perfect world we will nurture these seeds and they will grow into steadfast habits. Instead of setting out to revolutionize your world, we'd prefer for you to plant the seeds of evolution and embrace wherever you find yourself on this journey. Do what you can, be unabashedly forgiving of what you don’t get to.

If you choose to join us, let’s support each other on Instagram. Use hashtag #deephealthseeds on stories and your feed and share what you are doing so we can be in it together! If there is anyone you know who may benefit from something like this, please feel free to forward this post to them and have them follow us and join as well. We hope to see you there!

1. MOVEMENT. Set a timer and move every 30 minutes. This doesn't mean you need to spontaneously drop into pushups or break a sweat. It can be as simple as changing seated positions if you are in a meeting or doing a CARs move or two. Here are some other simple ideas as well. If you have the opportunity to do something more rigorous, go for it.

2. NUTRITION. Eat more vegetables. With every single meal, make something plant based most of what you eat. Veggie dominant soup for breakfast, extra greens in your shake, a double serving of brussel sprouts with your dinner, the choice is yours! Vegetable powders from Dr. Cowen’s Garden or the Green Juice from Organifi make this easier! (Use code GREGGCOOK for a 15% discount).

3. SLEEP. Prioritize this. Without good quality/quantity sleep, most of everything else that is life supporting falls apart. Turn off any screens at least 1, preferably 2 hours before going to bed.

4. STRESS MANAGEMENT. Upon awakening, before you do anything else including rolling out of bed, think of three things you are grateful for. These things needn’t be monumental. Whispers of goodness in your life are more than fine.

5. COMMUNITY/CONNECTION. Reach out to one person you normally wouldn’t have contact with every day just to check in and say hello.

6. ENVIRONMENT. Get out in nature for at least 10 minutes a day without regard to weather. Try and get some sun on your skin.

We have some exciting news! We have a new website dedicated to our retreats, Deep Health Retreats. Please visit! Our retreats are all about planting some seeds of health into the lives of our guests. There are a few rooms open for our Catskills retreat in January and registration is closing on Saturday. Join us! We promise you an unforgettable weekend. You will not be disappointed.

Need more information before you commit, contact us!

(Some affiliate link in which we make a small commission above - all tried and true and at no cost to you if you make a purchase).

Celebratory times bring with it celebratory drinking - for better or for worse! While drinking wine is not a new thing - there are historical records of grape based fermented drinking dating back to the about 7000 B.C. in China - modern wine production is a whole lot different than the wines created in the past. As wellness, longevity and graceful aging advocates, we can’t honestly promote drinking the sulphate, pesticide, arsenic ridden wines most commonly found on the shelves today. The extra calories, high sugar and high alcohol content in most of these wines will definitely stand in the way of any health and fitness goals you may be working toward.

The other side of the coin is that there are some benefits associated with drinking wine as well. In addition to the pleasurable taste and positive social aspects of wine drinking, studies show some positive heart-health benefits to drinking a glass or two in conjunction with physical activity. Red wine in particular, is chocked full of polyphenols, which are loaded with antioxidant properties and are known to fight disease by reducing oxidative stress and neutralizing free radicals.  Furthermore, polyphenols from red wine have a prebiotic effect on the gut, meaning it feeds the gut with beneficial bacteria. We’ve gone into greater detail in the past and have offered different ways to help mitigate the negative affects of wine drinking.

This is why we only drink Dry Farm Wines. They curate 100% natural wines from small European family owned farms, that are lab tested for sugar and alcohol content, mycotoxins, molds and sulphates. Not only that, the wines are also ethically sourced. So…we are especially excited to share this news with you. (We are, after all, all about spreading holiday cheer)! Normally, the only way to try these wines is through their wine club, but for the holidays they are offering one-time only Winter Holiday Collections. There are 3, 6 and 12 bottle gift options available, reds, whites and bubbles, either for your own enjoyment and holiday hosting and/or as incredible gifts! To learn more or to order, click here.

Sorry to sound like an ad, but we really love these wines and think you will too! Give ‘em a try. And just to be completely transparent, we do make a small % from your purchase.

Happy Holidays!

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!

Basic Body Weight Squat

The SQUAT. Yes, the squat. It is arguably the most basic and fundamental exercise every human being on this planet should re-learn how to do regardless of age.* Because it engages more muscle then virtually any other exercise, it is the backbone of health and mobility. While it is not a complicated exercise, it has to be done properly in order for one to a) reap its full benefits and b) avoid injury.

*Side notes: 1. RE-learn because children instinctively know how to squat perfectly. 2. The next equally important exercise we’ll talk about is the dead-lift.

Why is the squat so important?

You need to be able to squat for just about everything you do - to sit down and stand up, to pick things up off the floor, to use the bathroom, even walking up stairs is a series of modified squats. You get the idea. And, these are only examples of partial squats. Ideally, you want to be able to perform a powerful and full squat with some sense of ease. Consider a fall. A powerful squat increases the ability to prevent an impending fall and to move quickly out of the way of incoming and sudden danger. Power also exhibits a strong neuromuscular connection and practicing powerful squats is a great way to maintain that connection. Without this explosive element, you no longer can be completely autonomous and the potential for injury goes up exponentially. Should you actually fall, being able to comfortably squat fully, meaning, butt to calves, will enable you to get up unassisted.

The inability to squat means you have restricted mobility throughout your entire body. Without a proper squat you really lack the strength to traverse the earth. In fact, there was a study conducted in 2012 correlating the ability to stand up off the ground unassisted with longevity, and it makes sense.

It’s important to keep in mind that there are about 100,000 ways to squat - maybe more - as long as you have healthy knee and hip joints. The more ways you can squat the better. The basic squat is a good place to start. Master this, before you move on.

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BASIC SQUAT BREAKDOWN

1. Toes: Keep them pointed straight ahead or slightly turned out.

2. Feet: They should be hip to shoulder width apart. The tighter you are, the wider your feet will need to be.

3. Torso: Maintain upright posture. Pay attention to your ribs. Don’t let them pop out.

4. Weight: Center your weight throughout your feet. Keep your heels down. Imagine you are inside a tight cylinder and avoid bowing your head forward (so as to avoid hitting the walls of the cylinder).

5. Butt to calves. Actively pull yourself down into the squat. Your hips will shift back a bit. Your tailbone reaches to a target just behind your heels. Your knees stay in alignment with the toes, but track forward as far as needed in order to pull down into the deepest squat possible without losing your balance.

6. To come out of the squat, imagine you are in that tight cylinder again and keep your torso upright. As you press the floor away with your feet, your hips and torso come up at the same speed. Imagine you are shooting out of the floor like a rocket.

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TIPS

Make a fist with one hand in front of you at chest height and squeeze it tightly with the other hand. Pull your shoulder blades down so you are engaging your lats. Squeeze your arms to your sides as if you were holding something under your armpits.

Corkscrew your feet into the floor and/or spread the floor away with your feet.

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WHAT MAY BE GETTING IN THE WAY OF YOUR SQUAT?

Lack of hip mobility, tight ankles and/or a tight back.

WHAT CAN REMEDY THIS?

The more you practice, the better you will get. Practice squatting more and sitting in a squat for longer periods of time. Sit in the squat position for as long as you can and while down there, explore different positions. Try rocking forward and back, and rotating from side to side. This may feel uncomfortable at first and this is totally ok, just don’t go into pain. Focusing on deep breathing can help. Inhale for 4 counts and on the exhale let the air strongly release.

Use props to help you such as a TRX, door knob, kettlebell, column or a person to counterbalance your weight to help pull yourself deeper into a squat.

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Tiny Fencer. Image courtesy of Daily Burn.

Try this exercise. I call it the Tiny Fencer. Kneeling on an exercise mat, step one foot out to the side with your knee bent, toes facing out and heel in line with the opposite knee. Open your arms out on a diagonal and press your forearm into the inner thigh of the inner thigh. Keeping your turned out foot flat on the floor, bend the knee of the leg that is turned out as you press your hips forward and reach your arms out as long as possible. Allow the knee to extend past the toe to feel the stretch in your hip flexors, inner thighs, calf muscles while increasing your ankle mobility. Hold for a few seconds, then practice rocking from side to side. Repeat on the other side.

Practice doing some powerful squats intermittently throughout the day. Do 10-20 jump squats every 30-60 minutes.

Ready for more? Who says you need equipment or added weight? Try these first!

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3 ADVANCED BODY WEIGHT SQUATS

1. The Pistol

   This is essentially a one-legged squat with the non-working leg straight out in front of the body. Extend one leg in front of you, lower down slowly with control and balance until your butt is on your heels. Push into the floor to powerfully stand back up. In addition to leg strength, before you can do a pistol, you need to be able to do a full, deep squat. You’ll need mobility in your hips, feet and ankles, and good balance. (Image 1 above)

2. The Sissy Squat

   This type of squat helps to build quadriceps strength. Standing on both feet, keep your torso in a diagonal line with your knees as you bring your knees forward and shoulders back. Drop your knees down to the ground as you push up on the balls of your feet. (Image 2 above)

3. The Shrimp Squat

   This is another single-leg bodyweight squat requiring tons of strength, flexibility and balance. Bend the knee of the non-squatting leg behind your back (as if you were stretching your quadriceps) and hold that ankle with your hand. Slowly and with control, lower your body until your knee touches the ground, then stand back up. Keep your weight balanced in the middle of your foot as you squat up and down. (Image 3 above)

Need some help with your squat? Is limited mobility, flexibility or stability getting in the way of living a pain-free life? Work with us.

Want a taste of a deep functional mobility and breathing class? Join us at Limelight Fitness in NYC this Sunday, November 11 at 1:30. Details and sign up here.

(Full disclosure:  There are some affiliate links 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.  Rest assured, we honestly wouldn't be recommending them if we didn't believe in them)!

Bacon tasting at PRESS, St. Helena, CA

So now you that you've read my last post, Keto Part 1, and have a little bit of background info on the ketogenic diet, I'd like to share a bit about my personal keto journey.

I had been hearing/reading/learning about the ketogenic diet for years from some of the leading scientists and doctors in the field including Dom D'Agostino, Peter Attia, Stephen Phinney, Jeff Volek and Robb Wolf.  The scientific process behind the diet fascinated me - still does - and its benefits became too tempting to resist trying for myself.  So, I made the leap and jumped on the keto bandwagon.

This leap, I must profess, was more a short hop then a surging one.  My starting point was advantageous, as my diet was already very clean, paleo-esque, and with a relatively low carbohydrate profile, most of those carbs coming from starchy vegetables such as sweet potatoes, other root vegetables, and a tasty low-sugar cocktail here and there.  Because of this, I was able to avoid the headaches, grouchiness and fatigue associated with transitioning to the ketogenic diet, also referred to as the "keto flu".  For most, this flu lasts about a week or two, and basically is the period of transition for the body as it shifts from using carbohydrates for fuel, to fats.

What I did have to get used to, was getting an adequate and pretty high amount of fat into my diet.  I have no problem with dairy, and this made it a bit easier.  I ate gobs of butter and added heavy cream and sour cream to fill in the gaps.  I ate all the fat surrounding the pork chops Fatima made - off my own, hers and my nine-year-old daughter's as well.  Side note, if you are going to eat animal fats like this, be sure you are getting them from grass-fed, pasture raised sources of meat because toxins are stored in fat, including your own...but that conversation is for another post)!  I could have easily sustained the Mexican economy solely on my consumption of avocados, was eating spoonfuls of coconut oil and poured olive oil or MCT oil on everything.  Side note: MCT oil enhances the flavor of just about anything you put it on, especially sushi (thank you Ben Greenfield for the tip).

Macadamia nut bread

Bacon & avocado roll-ups

Fat, fat and more fat.  You get the idea.  

I also ate as many non-starchy vegetables and fermented foods as possible to ensure I was getting in enough micronutrients and good bugs.  Fatima tripled her time in the kitchen (it's amazing she got anything else done) figuring out how to make my favorite foods "keto-friendly" - and boy did she do a good job.  Macadamia nut breads, fat bombs, and low carb desserts kept my diet quite varied and interesting.  Within a few days, my ketone blood-prick monitor registered that I had indeed arrived in keto-land.

How did I feel?  In a nutshell, INCREDIBLE.  I had tons of energy, my mind felt sharper then ever and my body quickly shed any bit of fat I had been holding onto.  I was already lean, but eating this way propelled me into a whole other level of leanness.  For me, this was merely a side benefit.  The most fascinating and rewarding thing I experienced - and one I became slightly addicted to - was the effect fueling primarily with fats had on my brain.  I had not felt as focused and clear in as long as I can remember.  

As a highly active, fitness oriented person, I knew I would need to somehow begin cycling in carbohydrates to replenish my glycogen stores and keep my hormones balanced.  There are different ways to do this, and the frequency and depth with which to do so vary greatly from person to person.  I had to play around quite a bit to figure out what would work for my body composition and level of activity. So, once I had fully transitioned to becoming a fat burner, I began to experiment.  

Experiment 1, Carb Backloading.  I used this strategy 1x/week.  I ate in usual keto fashion until dinner time.  For dinner, I ate a lower fat, much higher carb meal.  My carb intake on those days was somewhere between 100 and 150 grams.  I didn't keep exact count, but basically, ate carbs to satiety.  I always made sure I scheduled my heavy training days for the days I knew I'd be carbing-up in the evenings.

Experiment 2, Carb Saturdays.  Another method of refueling with carbs is to chose a day to bag the keto diet, and eat carbs all day long.  Naturally, I chose Saturdays so I could enjoy pancakes, pasta, pizza, oh, and on of my favorite dishes, feijoada (the delicious Brazilian national dish of black beans, all kinds of meats and rice, my mother in laws specialty).  I threw this into my repertoire once every 2-3 weeks.

Another side note:  Of the two strategies, I definitely prefer carb backloading.  I find my body works much better fueled with fats during the day, and carbs at night with regards to digestion, energy balance and getting a better night's sleep.

I kept this dog and pony show up for about a year and it was fantastic for me - almost the entire time.  Why almost?  Well, eventually, I began to feel a little less vibrant - I wasn't firing the way I was used to and there was a little less pep in my step.  I found myself naturally waking up at 3:30 or 4 in the morning and feeling like I didn't need the extra few hours of sleep, but felt my nervous system was rev'ed up and my family was bearing the brunt of it.  My ladies (Fatima and Solé) report that I was grumpier then usual and less patient.  I started to feel like I was getting a little too lean as well - a little sunken and cadaver-like.  My body and mind were overstressed.  This all happened in combination with the launching of a new business (hi), and the enormous amount of stress associated with that endeavor...and of course the normal stresses of being a human being of this time, in NYC.

It has been about 6 months since I decided I needed some space from my keto-relationship.  I still practice carb-backloading, saving all my carb-rich foods for dinner time, but am not focusing on eating keto during the first part of the day.  I admit, my mind is not as clear or sharp as it was, but after weighing out all the pros and cons, for now, this is the right thing for me.  I use the ketogenic diet strategically now - when I know I'll need to be extra clear and sharp mentally, as an adjunct to a detox program, or when I need to lean out a bit for photoshoots.  

The takeaway from all this, is to listen to your body.  It needs different things at different times.  This may be the most important thing to be aware of for your continued quest towards your greatest health.  This relates to all aspects and modalities of health - training, breathing, sleeping, stress-management and of course diet.  Ask me what I am doing in another 6 or 8 months.  I can almost guarantee it will be at least slightly different.

The ketogenic diet is a controversial one these days.  It spans the spectrum from being a miracle weight-loss, disease curing, life-changing diet to being a dangerous fad only to be tried by radicals and circus clowns (ok, maybe not clowns).  I've long been studying this diet and anyone who knows me, knows that by this I mean I not only immersed myself in science and literature on the subject, but also tested on myself.

This post will be strictly about what this mysterious diet really is.  Keto part 2 will reveal my personal experience with it - guts and glory.

WHAT IS KETO?

The ketogenic diet is derivative of research dating back to the early 1900's.  Researchers noticed that patients with severe epilepsy experienced extraordinarily fewer seizures while fasting.  When the body is fasted, muscle and liver glycogen is depleted.  (For those unfamiliar, liver glycogen is a stored carbohydrate).  When this happens, the body shifts into a state of ketosis, i.e. produces ketone bodies from fat and these ketone bodies are used for energy, particularly by the brain.  Ketones provide a much more stable source of energy for the brain as compared to glucose.  The brain is able to shift from metabolizing about 2/3rds of its energy from glucose to ketones.

The ketogenic diet mimics the features of fasting by drastically reducing carbohydrate intake, increasing fat intake and keeping protein intake at a moderate level.  Aside from benefitting the epileptic population, this macro ratio (macros = fats, carbs and protein) has shown remarkable effects with conditions such as type 2 diabetes, some cancers, neurological disorders, fat loss and contrary to popular belief, even in athletic performance.  Seemingly instantaneous weight loss and brain clarity are two of the benefits most appealing to those using the ketogenic diet without a serious health condition.

The basics keto breakdown would be something the following:  

Super low carb - approximately 20-30 grams per day or 5-10% of your daily intake, all from low glycemic, non-starchy, nutrient dense vegetables.  This will vary depending on activity level and metabolic health.

High fat - 70-80% of your daily intake from health fats.  This will vary depending on whether your goals.

Moderate protein.  20-25% of your daily intake.  This will vary greatly depending on height, weight, activity level and personal composition.

As you can see, this is a very personalized diet and differ greatly between individuals.

www.perfectketo.com

WHAT TYPES OF FOOD WOULD ONE EAT ON A KETO DIET?

Meats, poultry, seafood, eggs, non-starchy vegetables, healthy oils and fats, nuts, seeds, full-fat dairy (if tolerated).

WHAT TYPES OF FOODS WOULD ONE AVOID?

Grains, processed foods, starchy vegetables, fruits, legumes, sugar and alcohol.

WHAT ARE SOME OF THE BENEFITS?

Aside from the conditions mentioned above, there are several reason one would choose to follow a ketogenic diet.  Robb Wolf spells it out nicely in this handy-dandy chart pulled directly from his website.  Robb Wolf is a former research biochemist and best selling author, among many other things.  He is extremely knowledgable and smart about all things nutrition, metabolism and exercise.  He is one of my go-to resources.

So now you must be saying to yourself, "Great, bacon and cheese, less body fat and a quicker, sharper brain???  I'm all in".  Well, not so fast.  There are some downsides as well...

WHAT ARE SOME KETO DOWNFALLS?

Some of the downfalls of this way of eating range from hormone dysregulation, especially for menstruating women, adrenal dysregulation, thyroid imbalance, and low libido.  There are ways to get around these conditions, such as tinkering with your carb intake on certain days or in the evenings, but there is a lot trial an error involved in determining what works for each individual.

Keto is not easy to sustain.  Until one gets used to how much of each macro they need to eat to maintain the state of ketosis, there is a lot of measuring, finger pricking (Ketones are most commonly measured in the blood.  Other methods use breath).  

If the goal is weight loss, it can be difficult to determine how much fat to eat.  Simply because it is a fat-intense diet, does not give an individual carte blanche on fatty foods as fatty calories can add up pretty quickly.  It's easy to over due it.  This goes for protein as well.  As intake of protein is unique to each individual, establishing personal guidelines can be tough.

Because it basically requires cutting out a macro from your diet, namely carbs, many people end up lacking some key things.  One is fiber.   Constipation is a common issue.  This isn't a problem per se, but one needs to consciously address it.  

Mineral deficiencies, specifically potassium, magnesium, sodium, and calcium are common in those not fully versed on how to troubleshoot the keto diet.  Supplementation is often necessary.

Such a precise diet where food often needs to be measured and weighed and macros calculated can easily instigate disordered eating for those with an existing unhealthy relationship with food.

Lastly, there's keto breath, and boy is it gnarly!    

I've experimented greatly with the ketogenic diet.  The next post will give you the lowdown.  I will share my personal experience with it, how to do it right and how to use it as a tool to upgrade your life.  If you have any specific questions or concerns you'd like me to address, let me know.

References:

https://articles.mercola.com/ketogenic-diet.aspx

https://bengreenfieldfitness.com/podcast/low-carb-ketogenic-diet-podcasts/how-to-get-into-ketosis/

https://robbwolf.com/paleo-vs-keto/

https://www.healthfulpursuit.com/2017/05/the-keto-diet-book-qa/

https://www.dietdoctor.com/dominic-dagostino-benefits-ketogenic-diets

https://www.perfectketo.com/guide/ultimate-guide-to-ketosis/