If you’re rushing around this holiday season, trying to find gifts for everyone on your list, we’d like to help you out a bit! There’s no better gift than a book, and at Propriometrics Press we have health, fitness, and nature-focused books that will be a hit with all!
Looking for a gift for…
The new mom? Katy Bowman’s Diastasis Recti focuses on an issue that is common post-pregnancy: diastasis recti. This book will help strengthen your core and explain the underlying habits that are causing abdo
The eco-lover? The collection of essays in Movement Matters, also by Katy Bowman, will pique any eco-lover’s interest as it delves into connections between the body, nature, and your greater community.
The Goldener?Dynamic Agingis a must-have book for those 50+ who are looking to either regain or maintain their mobility and agility throughout their Golden Years.
The goal-setter? Roland and Galina Denzel’s Eat Well, Move Well, Live Well is an actionable guide with 275 “take-action-now” tips and a checklist at the end of every chapter that makes it easy for someone to stick to their New Years resolution to become healthier in 2020.
The wilderness lover? Doniga Markegard’s lyrical memoir Dawn Again will take you along on her journey through the Pacific Northwest and beyond—tracking wolves, herding cattle, and becoming connected to the natural world around her.
The exerciser?Move Your DNA is one of Katy Bowman’s most well-loved books, as it provides corrective exercises, habit modifications, and even simple lifestyle changes that will all help you to become more movement-rich in your day-to-day life.
The scientist? Though you certainly don’t need to be a scientist to read, understand, and enjoy Katy Bowman’s Alignment Matters, her essays on the biomechanics of movement, optical alignment, and “troubleshooting the human machine” will definitely be appreciated by someone with a love of learning about the science of the human body.
The office worker? Is there someone on your list who is worried their 8+ hours a day sitting in front of a computer is wrecking their health and bodies? Get them Katy Bowman’s Don’t Just Sit There, which will show them how they can keep moving throughout the day, even when at the office.
After almost a year as working as Propriometrics Press’s marketing director, I finally had the opportunity to meet and connect with both Katy Bowman and Doniga Markegard in person, and get the chance to really #PracticeWhatYouPublish! Although I live in Portland and work remotely, I was lucky enough to be able to join Katy and Doniga at their Wildnerness Moves retreat and talk at the Patagonia headquarters in Ojai & Ventura, CA on September 22. For those who were unable to make it but are interested in what these types of events look like, this was my experience.
Katy and Doniga’s “Wildnerness Moves: Food and Farming Movements” retreat was held at a lovely farm in Ojai (Poco Farm) that is used mostly for teaching local school children about farming and livestock and where their food comes from. There’s a small orange orchard, a herd of goats, and very friendly proprietors. We started early in the morning with a circle of the 30–40 attendees to go around and say their favorite food movements, which ranged from picking fruits to grinding coffee to chewing.
Then Katy led us through some movement exercises, where she explained some of her teachings on alignment and the correct way of walking and carrying the load of our bodies. This was an invaluable in-person experience, since you were able to see Katy demonstrate both the right and wrong ways of holding, carrying, and moving your body!
After a short break, Doniga led us on a tracking hike in the area, where we examined the ways human involvement had changed the local landscape and looked for traces of animal activity. She pointed out raccoon tracks that led to a creekbed, and places where native live oaks thrived and where their environment was not ideal due to a lack of animal activity. It was amazing to be with Doniga as she shared techniques she had learned to look around our surroundings with owl eyes, and quietly walk like foxes through the terrain.
We then took a moment to eat an orange picked from the orchard—after asking for permission, as Doniga had taught us, and with Katy urging us to really be in tune with the experience of eating the orange— and then made ourselves useful on the farm by moving mulch around the orange trees, accidentally scaring a nest of mice in the process!
After some manual labor, making sure to move, squat, and carry as Katy had taught us in the beginning of the day, Poco Farm had set out a delicious and locally-sourced lunch for us that showcased the dairy, fruits, and vegetables grown in the area. To end the retreat, Doniga and Katy signed books that people bought or brought with them to the farm.
We were all exhausted and exhilarated by the morning, and met back up at the Patagonia flagship store in Ventura in the evening for Katy and Doniga’s talk on “Movement Matters: The Missing Piece from Our Sustainability Models.” The crowd at Patagonia was attentive and appreciative of Doniga and Katy’s in-depth discussion on how movement, food, farming, and sustainability all interconnect, and where we as a society are falling flat. It was especially poignant to see Doniga and Katy surrounded by Patagonia’s “Facing Extinction” climate action ads while talking about this topic! One thing Katy said sums it up well: “Eating without moving is not working for our bodies. Agriculture without movement is not working for the planet.”
I left these events with a renewed invigoration and a better sense of the concepts that both Doniga and Katy talk about in their books (Dawn Again for Doniga, and Movement Matters, Move Your DNA, etc. for Katy). If you ever get the chance to see one or both of these amazing, inspiring women in action, I highly recommend it!
And to see more, check out ABC 7’s Lori Corbin’s coverage of the event here!
As Propriometrics Press continues to grow and we gear up to launch a few new titles (keep up with our website and our Twitter and Instagram profiles for updates!), we are hoping to add a new publisher to our team—someone who can oversee projects, timelines, and big-picture stuff. See below for more information and our requirements!
Propriometrics Press is seeking a publisher for our dynamic and exciting non-fiction micropress. We want someone motivated, with keen marketing and business sense, excellent communication skills, and a lot of vision. This position will take approximately 20-30 hours a week, with flexible hours that accommodate busy periods and lulls. We are located in the Pacific Northwest; local candidates a plus. You would be overseeing a small team making a big impact; our backlist is full of bestsellers and award-winners.
Your tasks would include:
Managing budgets for backlist promotions, reprints, and new books
Liaising with our foreign rights agent, distributor, and printer on all tasks
Keeping big-picture schedules on track, including lead time for marketing and promotions
Managing our editorial, production, and promotions staff
Creating and leading marketing initiatives for front and backlist
Helping to plan and organize author events and book tours
Bringing new book ideas to the table
At least 5 years’ experience in book publishing, including at least 1 year in a senior management position, as a publisher preferred
A thorough and proven skill with book marketing and promotions
Contacts at major publications for review
A passion for making thought-provoking books that aim to shift our culture into a more sustainable, human-movement-based future
An understanding of the Propriometrics backlist and mandate, and a keen eye for next steps
Please submit a cover letter, detailed CV, and a thorough marketing plan you created and implemented for an existing book to Penelope at firstname.lastname@example.org.
This October, the award-winning book Eat Well Move Well Live Well will celebrate three years since its debut! Here’s a message from its authors, Galina and Roland Denzel, who would like to offer you a free online training course to celebrate its anniversary!
We wrote Eat Well Move Well Live Well to give each person whose life it touches a way to do meaningful self-care and heal their body through natural movement, food, and lifestyle. It was our way to say, Here, be your own health coach—you can do this.
Whether you already own the book or want to take advantage of our three year anniversary offer, we have created a bonus course that will give you the fundamental skills to feel light, energized, focused, and productive right away!
For anyone who either already owns our book or purchases it in September and October of 2019, we are gifting access to the online Better in a Week course (value $99) which features main skills and habits from the book. Let us lead you through your own health transformation week by week for four weeks.
All you have to do is either:
1) Send us a picture of you with our book and your email address with which to gain access to the course to Roland@eatmovelive52.com.
2) Send us a copy of your purchase receipt from an online or physical bookstore and your email address with which to gain access to the course to Roland@eatmovelive52.com.
More about the Better in a Week Online Course: Eat Well Move Well Live Well – The First Four Weeks
Despite what you may have heard, the hardest step to take toward good health isn’t always the first. For most people, the hardest step is the one you still need to take when you’re tired, hungry, sad, lonely, stressed, sore, or overworked.
This is a four week, step-by-step, guided course to your real-life health transformation.
This course features four foundational lessons from the book, Eat Well Move Well Live Well, along with engaging videos, course notes, and bonus materials.
We will coach you through common health challenges as you master your new tools and strategies, gain confidence, and enjoy lasting benefits, such as more energy, increased productivity, a lighter and stronger body, and a more positive outlook on life. You will be empowered to overcome everyday obstacles, such as lacking time to prepare food, spending too much time sitting or working at a desk, or feeling like you just can’t live without sugar.
The course is more than just the first four lessons; you’ll learn the skills needed to build any new habits and have them stick with you for life. You’ll also join the Better in Week group—an online community of like-minded people waiting to support you and cheer you on.
After completing this course you will have all the skills you need to continue on your journey of self-discovery and well-being, not only with these first four lessons, but any lesson in the book, plus any other healthy habit you desire in life.
Thanks for supporting us, and we hope you continue to eat well, move well, and live well!
Doniga Markegard—regenerative rancher, conservationist, and author of the memoir Dawn Again, has lots of events and appearances planned for the second half of 2019. Join her (and sometimes Katy Bowman, as well!) for these exciting events concerning her book, sustainable farming, food, and movement.
August 10–16, Montana. Doniga will be a guest instructor at a few Women in Ranching Gatherings at various ranches in Montana. These are invite-only events.
You might have heard that Roland & Galina Denzel, co-authors of Eat Well, Move Well, Live Well, have recently moved from California to a new home in Colorado. Want to know more about what they’ve been up to? Hear it from Galina herself below.
We’ve been writing together for 11 years and living together as a family for eight. During that time, I had a full-time job as a movement teacher and trauma healing specialist, and Roland worked as a print analyst for a large corporation, with evenings and weekends dedicated to writing and health coaching. We had very full and demanding lives, and we tried to maximize our self-care in the little time we had.
During these eight years together, we took greater and greater strides towards modifying our environment—we were always aware that a real food diet and exercise were not enough to offset the effects of a sedentary lifestyle, a noise-polluted environment, and a nature- and community-deficient life. So we moved from an apartment that had little light and plant growing space, where we literally grew our greens with a grow light, to a larger space with more light and room to teach cooking classes. Then we moved to a townhome with more growing space for veggies and edible flowers and a gathering space for friends that was closer to my studio so I could walk instead of bike, and much closer to wilderness trails than before. We were aware of how changing our living space created more opportunities for movement, for nature, for better food, for connection. We even had a quieter space to record our podcast! Yet, we felt that long workdays indoors, and some of our new dreams—relationship, creative and professional—were asking for yet another change in environment.
In May, we moved from California to Colorado. For me, it was a love at first sight experience, since I grew up next to mountains and have always felt so at home around peaks, trees, and snow-surrounded valleys. Roland, a California native, is still learning that weather is fun—and having four seasons in one day is totally a Colorado experience. Also, hail hurts!!
We’ve been blessed with wonderful friends and community here, as so many of our Nutritious Movement colleagues and friends live close by. We’ve also discovered that three of families we know and love are moving here later this year, independent of each other, and our hearts are so full!
Of course, not owning my movement studio and working more online with clients has created a whole new flow of the day—we are being conscious of more screen time, and truly dedicated to bookending our days outside in natural light. We’ve also found that gardening and badminton make incredible movement breaks outside! We were lucky to find a neighborhood with established old trees and native plant gardens, so each walk is truly a healing balm for the eyes. We have bunnies, squirrels, and even foxes here in Fox Hill, Longmont. The Rockies are just a short drive away, and there are plenty of people to hike with!
We’re finding that more outdoor time in natural light, more time to be with friends, and a community that supports care for the environment are truly nourishing us. Even something as simple as being able to compost 90% of our trash and dedicating ourselves to be as single-use and plastic-free as possible is making a huge difference in our mood and mental health. People are asking if we miss the ocean—who wouldn’t miss the ocean? Or the friends we have in California?! You have to grow your heart to hold everything you love and everything you are stepping into! We have many sweet memories of it and we know we will visit for long walks and swims soon!
What are we working on now that we are not in our 10-12 hour day full-time jobs? I am working on bringing new movement courses and workshops, as well as coaching offers, to our online school on eatmovelive52.com, and have been growing a beautiful and compassionate curriculum around emotional eating and conscious eating. In fact, I just finished a new free book called Peace with Self Peace with Food, which will be available for free for a short while, as readers become familiar with a nervous system approach to healing from the pain of emotional eating.
Roland took the big plunge out of the corporate world last year, and if you’ve ever done anything like that you know it’s scary as hell. Yet, he’s been consistent and passionate about helping others and he’s growing a wonderful community of people who are interested in losing weight in a kind and compassionate way through a real food lifestyle. He has a new program coming up, called Weight Loss Now. He’s also leading several Breakthrough coaching groups for people who are serious about making a change in their health trajectory. He’s also working actively on his urban fantasy novel and is helping out writers in his Indestructible author community live healthy and happy lives as they write long hours each day to make their book ideas reality!
Life has been good to us. We’ve said yes to our vision for a new season of life, and we are so blessed to be supported by beautiful nature, a home that can hold our work and life, and be a base for local learning and retreats, and a community of people who need nature and love it as much as we do. Many of you know that we chose Colorado because I want to go back to school here, and I can’t wait to tell you more about it next time.
For now, from us, the Denzels, happy reading and we hope that the tools, tips, and life we share inspire you to grow your dreams and make them happen wherever you are.
Do you know that Doniga Markegard, author of Dawn Again, was featured in a promotion with Patagonia recently? If you missed it, watch it below now!
Doniga is a regenerative farmer who provides grass-fed and pasture-raised beef, lamb, pork and chicken to their community in Half Moon Bay, California from her and her husband’s ranch, Markegard Family Grass-Fed. Their practices of regenerative farming, holistic planned grazing, and watershed stewardship helps to make their farm as environmentally-friendly as possible! Go, Doniga!
Galina Denzel, co-author of Eat Well, Move Well, Live Well, knows a lot about nutritious eating. She creates fresh recipes for each month’s unique theme through their program at eatmovelive365.com! February is National Bake for Family Fun Month, so we have a cracker recipe from Galina to share that is both nutritious and fun to make.
Perfect Crackers It may sound less than humble, but these have crunch, flavor, and protein and provide a solid base for a spread or mini hipster toasts—who wouldn’t call these perfect?
In the pictures we have served them with avocado, hummus and cashew cheese, ricotta and sprouts, but please make them your own and make your own stunning delicious display! These also work great to take to work as snacks and are easily portable for hikes and outings.
For 4-8 servings 1/2 cup flax seeds, ground 1/2 cup flax seeds 1 cup water 1 cup unbleached almond meal 1/2 cup hemp seed 2 tbsp olive oil 1/2 tbsp sea salt 1 tsp dry oregano 1 tsp dry thyme Substitute your own choice of herbs for different flavors
Directions Start by mixing the flax and water and let it sit a while—an hour minimum, but overnight is best. The flax will soak up the water perfectly. Combine the other dry ingredients: hemp, almond, sea salt, and dry spices, and add olive oil. Use your fingers to work the ingredients together into a thick paste. Combine with the two kinds flax, soaked from before. Once you have your mixture, spread and press into a non-stick baking dish or cookie sheet and cook at 360F for 25-30 minutes or until golden. The thickness should not be more than 5 mm. When you pull them out of the oven let them rest until cooled and cut carefully so they don’t crumble. Enjoy the lovely crisp end pieces! You can serve these as they are or with dips and spreads on top. I imagine they last long in a cool dry place, but we never let them sit around more than a couple of days.
January 26 is National Green Juice Day! Get the most from the day with this advice from Galina & Roland Denzel, authors of Eat Well, Move Well, Live Well.
We see more and more of our readers and students opt for a green drink in the morning. The reason? Convenience for most! It’s much easier to tip back a delicious liquid while putting one shoe on and sending a child out the door to school than sitting with a crunchy spinach and kale salad, isn’t it? While there is nothing inherently “bad” in a green drink, here is how to ensure you make the most of your green habit:
A green drink is not a complete meal. While electrolytes and water abound in green drinks, sodium and potassium will only get your body going so far. A complete meal for an average size female may contain 500-700 calories with a combination of protein, healthy fats, and carbohydrates, including fiber. A green drink, even when large, will provide mostly carbohydrate in the form of simple sugars, no fiber and none of the other macronutrients. Consider having your juice and still adding protein, healthy fats, and fiber to create a complete meal.
Remember to chew. Juice is extracted from an actual plant, and before juicers came around, we relied on our teeth to get the liquid from inside the plant cells. This allowed time to mix the food with saliva, and since carbohydrate digestion starts in the mouth, the process of carbohydrate breakdown could begin properly. When we drink juice, there isn’t enough time for saliva and carbohydrate to mix, so it’s key to remember to “chew” your juice. Hold and swish it in your mouth for a while before swallowing.
Chew other food. Chewing is key for keeping your teeth and jaw healthy, mineralizing bone and exercising your facial muscles. If you drink all your vegetables, you are missing on the natural movement of chewing –often wanting to catch up with crunchy foods like chips and pretzels – which make the loud noises you are missing, too! Believe it or not, making noise is a part of the food experience and we do miss it! If you don’t want to have one of those days that starts off with a green drink and ends with a bag of chips, remember to have enough raw and cooked veggies at your other meals and keep juice as a special occasion a few times a week or when you are really in a hurry.
Make your own juice if you can. It takes effort and time to select, wash and juice your own veggies: I like to mix kale, spinach, green apple, celery, cucumber, lemon, ginger, turmeric, and a bit of pineapple. There are several benefits of doing this. First, you have complete control of the quality of the veggies, how they are grown and washed. This keeps your juice clean and free from contaminants, as well as parasites and viruses that can hop on food when it’s not properly handled. Washing, chopping and juicing gets you to touch and get in contact with your food – leading to better digestion, connection with the food, and satiety. The process of mindful eating starts well before we’ve taken the first drink. Last but not least, the physical work that it takes to wash and cut the veggies and fruit is movement our bodies need and can use – so many of us feel the effects of a sedentary lifestyle, and outsourcing juicing to someone else means missing out on a great movement opportunity.
Discard of your pulp in a smart way. I have friends who work it back into meatloaf or creamy soup in order to increase their fiber content or even make dog treats. We use juice pulp to feed our worms in the worm compost outside. They say they love it!
Just outside my front door there is a field of stinging nettles the size of half a city block. It is the healthiest plot of nettles I have yet to see.
It was not always that way. There was an old barn on the hill above, that once was a milking barn and then held moonshine during prohibition. The activities in the barn helped pay the mortgage on the ranch and supported the growing family of settlers. When my husband arrived on the ranch the barn was falling down, due to lack of maintenance. The new owners made money elsewhere and simply used the ranch as an escape from the modern day stresses and routine.
The barn was bulldozed into the ground. Remnants of the roaring Twenties and a family of farmers making a go at life in California would soon turn to dirt. That dirt would then be fresh breeding ground for seeds that were carried along the coastal winds, dropped by birds as they migrated or a fox as he marked a territory. The seeds that lay in the freshly disturbed earth were not those that dominated the surrounding grasslands. They were seeds that some call the name forbidden to utter in some circles, the dirty word that many groups dedicate themselves to seek out and conquer: Invasive Species.
Poison hemlock, ripgut brome and medusahead all are icing on the cake of the conqueror. As these species drift around the world, looking for an opportunity to propagate, we have a choice to view them as a problem or an opportunity. So when the dirt became home to Italian thistle and poison hemlock, we put in the pigs. In nature, waste equals food, so if we are to mimic nature, everything eats and is eaten. When we want to sculpt our lives and our landscapes, that basic principle can help us avoid dissonance. The pigs did what they do: eat everything. They ate the roots of the plants because we let them stay long enough to feast on the starchy taproots of the thistle. Then we moved them off and let the ground rest and recover from the disturbance.
Winter set in, and soon a diversity of plants began to establish in the pig fertilized and disturbed earth. We did not spread any seeds, just waited and watched as the drifters found a settling place amongst the diversity and chaos. The result is a field of stinging nettle that is so healthy that the top leaves are the size of my hand—despite the drought—rivaling those of the Pacific Northwest, where everything is greener and bigger. So when life brings us stinging nettles, what more are we to do than to eat, a basic behavior we share with all life on earth. The act of gathering, preparing food and then the celebration of eating helps us to tap into that familiar comfort of not only surviving, but thriving.
Each species has a role and once we begin viewing this diversity as something to celebrate rather than select, isolate and destroy, the better off our lives and landscapes will become. The ranches on which our livestock graze support 66 species of birds and 157 species of plants. In all this diversity there is food being grown. How we tend to that food source is up to each and every individual. For our family, in spring, an abundance of stinging nettle means it’s time to make stinging nettle chips!
Recipe: Stinging Nettle Chips
Top 3 or 4 sets of leaves of the stinging nettle plant before they flower in the early spring
Apple Cider Vinegar
Harvest the nettle, be creative, collect as many as you can. See page 211 of Dawn Againto learn how to harvest without gloves. I also recently worked with my daughter Quince and I held a bag under the plant while she carefully cut the leaves with scissors. Enjoy the adventure of interacting with the plant.
Find a bowl large enough to fit all the nettles. Pour in the olive oil and vinegar about 3 parts oil to one part vinegar. Stir in the nutritional yeast until you have a slurry. Add in a couple pinches of salt to taste. Set all the trimmed leaves of the stinging nettle as well as the top group of leaves that form a bud. With a wooden spoon gently massage the oil mixture into the nettles until they are thoroughly coated. Pour in more oil as needed to coat the nettle. Take your time with this, part of the process is to massage out the stingers. Don’t tear the leaves, just work the oil into the surface. You know when it is ready when you pick up a raw nettle leaf, eat it and it does not sting your tongue. When you taste it, go through a sense meditation before you place the leave on your tongue. Then use your intuition to add more salt, fat or acid to the mix. See page 60 of Dawn Again for sense meditation. Preheat the oven to 300 degrees and place the nettles flat on a cookie sheet. Cook for about 20 mins, turning half way through until the leaves are crisp but not burnt.