Eat Move Live 52

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Eat Move Live 52

Roland & Galina Denzel are health, nutrition, and movement specialists, focusing on small lifestyle changes that add up to big results.

01/27/2026

Everything is hard right now, but you can only help or do good when you, yourself, are healthy and well.

The last couple of days have had me reaching for my phone many times more than I typically would. I'm sure it's like that for you, too. It's understandable.

But being 'on it' all the time can make things worse, not better.

I'm not saying to check out, tune out, or ignore things, but I am suggesting that you make your social media, phones, news, messenging, etc. more deliberate.

It can be as simple as turning off your notifications, sounds, or vibrations. Leaving your phone in the other room.

I've used News Feed Eradicator in my browsers for years.

I use RescueTime to limit (and sometimes block) sites that can take over my life.

I often use airplane mode on my phone and laptop to write in peace.

Yesterday, I installed Minimalist Phone (pictured) on my Android phone (it's available for iPhone, too).

It forces me to make deliberate choices to launch certain apps. It can (optionally) force me to sit through a delay, should I really 'need' to use those apps.

It can hide your notifications so they don't show on the bar, but you can still get them if you need them.

Its lack of icons and colors makes my phone really boring to look at, and far less tempting to play with.

It might not be for everyone, but I know that I feel a lot better when I don't constantly scroll and refresh all day.

I know it's hard. Don't ignore the world. But also, take care of yourself.

Roland

09/01/2025

What's wrong with me? Yesterday I did hours of batch cooking, only to make all new stuff tonight.

It all started with a tomato that could only be eaten today.

When I looked for basil, all I had was mint, which made me want tzatziki.

So lamb.

And then all I could do was make rice and summer squash...

Oops?

08/28/2025

My first homemade musubi was a success! ...it only took me three years to get to it 🙄

What have you been wanting to try?

Roland

08/09/2025

I guess I'm all set for chilis for a few days...

The Hatch Roasting started at 7am, and by the time I got there, all the mild and medium cases were sold out. Only hot and extra-hot left!

I'm glad, actually, otherwise I might have been tempted to buy a whole case, and then what? 😬

Luckily, they had portioned out small batches, so I was able to snag a few before those were gone.

Also, this chorizo, egg, and potato burrito (with a medium Hatch) is hotter than I expected.

Speaking of hot, it takes just four minutes from green chili, to fully roasted, to in the box, to in your hands!

Now what to make? What to make?

08/02/2025

"The day is going great," he said, opening the spice cupboard.

07/19/2025

Who are you

07/16/2025

I had to 'lift with my legs' when I picked the CSA box up from my porch.

The heaviest things I tend to buy are a couple of bunches of Nantes carrots or a Romanesco, but even those tend to be on the small side.

Imagine my surprise when I found 8lbs, 7oz of BEETS in the box!

Those six beets plus two bunches of carrots and two large (but not too large) crooknecks, a pound of greenbeans, and some misc parsley and potatoes brought this box to about 15lbs of produce. Oof.

I bought a bunch of golden beets (mild and tasty) and a bunch of Chioggia beets, (the most beautiful of all beets (on the inside (where it counts))).

I barely have room in the fridge for these...

What's your favorite way to eat beets?

07/03/2025

Guilty pleasure? This food has no redeeming value, but I still refuse to call it a guilty pleasure.

I've been immersed in diet culture as a client, an author, a coach, and as a nutritionist for decades now, and one thing I hate is all the talk of guilty pleasures, cheat meals, and even 'free days' when it comes to eating.

I mean what are we even doing making people feel (even internally) like s*** for enjoying something that that love in moderation?

Not to mention the fact that feeling like s*** about what you're eating robs you of that enjoyment.

The bottom line is this: If you feel guilty about your food — even if you're allowing yourself to eat it — that's a problem.

No, if you're trying to be healthy, lose weight, or maintain your weight loss, you can't eat whatever you want, all the time; you also can't avoid foods you love forever, even if they have no nutritional value.

If you're eating at a 100% compliance level 100% of the time, it's a only a matter of time before things fall apart.

Slack has to be built into your plan.

Your plan must include the ability to eat more freely now and then.

100%, though... That is a recipe for disaster.

Studies show that those who try to be compliant to their diet 100% of the time don't tend to stay on a diet very long.

In fact, those who follow a 90/10 or 80/20 level of compliance not only stick to it longer, but make MORE progress than even those who do manage to stick around at 100% compliance.

By making slack an inherent part of your diet plan, when you DO eat more freely, there will be no guilt. In fact, you will feel great about it, and be making progress, because you're actually following your plan.

Wouldn't you rather be happier AND make more progress?

I feel pretty good about being a broken record here, but having a plan, allowing for slack, and giving yourself PERMISSION are three important pillars of making and keeping your progress in diet, health, and nutrition, much less the rest of life.😉

All of my books talk about permission and slack to some degree, even when I might not use those exact words.

Anyhow, enjoy your day, and if you feel guilty about what you're eating, ask yourself why.

05/18/2025

I like to post my food with some sort of 'stealth-health' lesson, but instead I'm going to share what just happened at my local .

It was pretty crowded, so every table was taken. A young man, sitting by himself on a four-seater gave his table to a family of three, even though it left him with no place to sit (yet).

A guy at a counter spot, who'd finished eating, decided to stop scrolling on his phone so guy #1 could take his place.

I gave my spot on a full-sized table to a family of four. Another couple moved to the counter so a guy with a kid could have a table with chairs instead of stools.

But the time my food came, it was like musical chairs, and it kept going until I left.

You might not be at my In-N-Out, but you CAN help keep this thing going.

Roland

05/09/2025

Loquat last hurrah.

Until next year, my sweet, juicy little friends.

05/02/2025

Rotisserie chicken is a gateway drug to batch cooking — Unlike making a bunch of typical 'leftovers,' try cooking base foods, instead.

Base foods, like chicken, a roast, or a bunch of grilled veggies can be can be combined with ingredients from your pantry.

You can make a variety of easy dishes with a lot less effort than cooking from scratch every meal.

Chicken Ramen:

Rotisserie chicken
Broth
Soy sauce
Mushrooms
Baby spinach
Your noodle of choice

Enjoy the time you saved, and happy Friday!

Roland

04/27/2025

Dinner: It's what's for breakfast — Two of the biggest positive health changes I've made and kept for over ten years (other than the mental stuff) are:

1. Eating primarily dinner foods for breakfast. When I do eat breakfast, which is rare. See #2.

2. Rarely eating breakfast. I'm not an Intermittent Fasting advocate, per se. I do believe it's a handy skill for most people to have, even if they rarely have to use it; once you know you can not eat meals for hours, you are less susceptible to hangryness, and don't have to panic eat anymore.

These particular skills or changes aren't for everyone, but these two have really helped me live my life without being ruled by my food, hunger, and cravings.

People often ask me what diet I'm on, and how I've been able to stick with it since 2003. But, I eat all sorts of things. I'm not following any particular diet. Not even my books have 'a diet.'

It's all systems and skills that have led to healthy habits over time.

Address

1180 S Harbor Blvd.
Fullerton, CA
92832

Website

http://eatmovelive52.com/

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