Good Fat Life - April 2021 - The Bloom Issue

GOOD FAT L I F E

GOOD FAT:

Fuel for an Inspired Healthy Life

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April 2021 | 3

And I think to myself, what a wonderful world.

I can’t get that song out of my head. It is deeply soothing to me, AND it is a beautiful thing when I find soothing things that are not food-related.

This issue continues our theme of authentic transformative self-care. Our sub-theme is Bloom.

Who doesn’t want to Bloom? What a beautiful image this one little word conjures up. If we go to the origin of a bloom, we have a seed. What is so remarkable about that tiny seed is that it is already programmed to be a beautiful flower. It doesn’t have to wonder if it is bright enough, or pretty enough, or good enough to be a specific flower; it already is brilliant, gorgeous, and more than enough inherently. This is how we are as people. We are perfectly imperfect—every single one of us.

I see trees of green, red roses too. I see them bloom, for me and you and I think to myself, what a wonderful world.

The reason we are focusing so intentionally on self-care is that we mere mortals tend to forget about how perfect we already are. We come up with all kinds of ways to keep ourselves from living up to our full potential, or as we like to say around here, Living Our Good Fat Lives.

Over the years, we create habits to soothe ourselves in ways that don’t often serve us. We get defensive, or overeat, or sit and binge on Netflix, __________ “fill in your blank”. Over time this becomes our way of life.

What if we learned to be so self-aware that we could fully accept ourselves in all our glorious messiness? And what if this messiness became our inspiration for growth? The problem is often not that we don’t know what to do; it’s that our perception of what we need to do needs refreshed. The most basic inspiration is self-compassion, and the kindest thing you can do for yourself is nurturing your personal growth. Being your best self is achievable when your selfawareness expands enough to show you who you really are.

That said, we have a fantastic issue; chock-full of excellent and thought-provoking articles this month. I will confide in you: every article here contains a message that I needed to hear.

Just a little heads up: our next issue, coming out in July, will focus on Play. We are already connecting with our younger selves to see what is coming up.

Much love, Sherri Richards

Publisher sherri@goodfatlife.com P.S. To be sure you don’t miss a moment of inspiration for your Good Fat Life, go to GoodFatlife.com and sign-up to get a free digital subscription. Or want a beautifully printed copy delivered right to your door? Subscribe there as well.

4 | Good Fat Life

April 2021 | 5

“You are not your circumstances. You are your possibilities.

If you know that, you can do anything.”

—Oprah

Contents 10

Bloom

12

The Eight Types of Self Care

14

Each Day is a Blessing to Acknowledge Who I Am

16

Ayurvedic Cooking

18

Good Fat: Fish Oil 101

22

Twist and Ouch

24

What is Yoga NIDRA?

28

Telling Your Money Story

30

The Reading Room

32

Spring is the Time to Renew and Refresh

34

Living the Good Fat Life

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April 2021 | 7

GOOD FAT L I F E Publisher • Sherri Richards

Art Director • Jennifer Knutson Copy Editor • Jennifer Hoelscher Creative Energy Editor • Milena Koprivika

Ongoing Contributor • Dr. S. A. Thiringer, D.O.

Cover Photographer • Linda Michele-Dobel

Experience Editor • Karen Calnicien Contributing Writers • Lori Burns

Sherri Richards Dr. Adam Rushford Jennifer Hoelscher

Contact Us

Sherri Richards 440.289.8321 sherri@goodfatlife.com Visit us on the web at goodfatlife.com

Advertising & Partnership Inquires

sherri@goodfatlife.com • 440.289.8321

Find Us

Visit us on the web at goodfatlife.com to view our online digital edition, or subscribe to have Good Fat Life magazine delivered directly to your home.

Good Fat Life

Good Fat Life magazine makes every effort to provide accurate information in advertising, editorial content, and placement; however, we cannot make any claims as to the accuracy of information provided by advertisers or editorial contributors and will accept no responsibility or liability for inaccurate information or placement. No content can be duplicated without the permission of Good Fat Life.

8 | Good Fat Life

I know this name can be confusing. The name Good Fat Life originated from our Good Fat Bars and Good Fat Company.

We found that people who understand how important it is to incorporate good fat into their diet, also care about taking other positive and proactive actions in their lives. Thus we created a lifestyle magazine as a way to connect and inspire people who care about the world they live in, including their health and well being. Our readers want to be educated in a non-biased and evidence-based way by people who are doing amazing, proactive things! Living a Good Fat Life represents intentional, focused living, knowing how to make a difference in both our bodies and the world we live in.

Contributing AU T H O R S My name is Lori Burns. I am a wife, mother, and student working towards my master’s degree in professional counseling.

I live in Franklin, Tennessee, love watching football, the Oregon coast, and Frenchpressed coffee. I’m a self-proclaimed homebody. These days, most of my time is spent in front of the computer in my sweatpants, trying not to mangle my words, sometimes forgetting to eat. Life is good.

Jennifer Hoelscher is a Cabi Fashion Stylist.

Jen enjoys creating beautiful experiences for her family and her guests. She lives in Dublin, Ohio with her husband, daughter and her corgi, Leo. To schedule an appointment, go to jenhoelscher23@gmail.com

PODCAST SCHEDULE Join hosts Karen Calcenian and Sherri Richards for their weekly Podcast where they have inspired and provocative conversations with their guests around all things supporting a Good Fat Life.

Karen Calnicean (cover story) is the wife of a United States Air Force (USAF) retired veteran and mother of two creative, kind teenagers.

She has done many things, including but not limited to: Teaching autistic children, working with special needs adults, interior/fashion styling, and customer service in high-end resale shops. Karen is firm in her love and has gratitude for herself, loved ones, and community.

Much like a hummingbird, she spreads sweet, creative nectar helping people grow their ideas.

Dr. Adam N Rushford DC graduated in 2009 from Life University as a Doctor of Chiropractic and has spent his career committed to educating and inspiring his community towards optimal health through natural chiropractic care. He is the owner of Hands on Health Chiropractic. For the past seven years he has nurtured the development of a community that doesn’t settle for average health, and is growing in his pursuit to impact as many lives as possible.

Thursdays at 11:00am EDT

“Living the Good Fat Life. With hosts Karen and Sherri. They’ll help everything align with your body soul and mind. The Good Fat Life, where change comes slow or dramatically.

The Good Fat Life will help you sort things out organically...”

Find them on your favorite podcast station, or at Facebook/Inspiredgoodfatlife

April 2021 | 9

BLOOM

by Lori Burns

10 | Good Fat Life

I

’m looking out my front window at the debris, displaced power lines, wood shavings and tree branches that have been washed away from two days of non-stop rain and flooding.

Our backyard ditch rose so high that it threatened to pour onto our patio.

Middle Tennessee is known for this kind of weather, but this is crazy. Eight inches of rain in 2 days brings destruction and chaos. It’s almost overwhelming to see nature out of balance in such a way.

Yet today the sun is shining brightly on all the chaos, and as I look closer, not everything has been washed away.

I see a splash of color peeping through the debris. Small buds, waiting to burst into a bouquet of brilliant color, have somehow survived. Many of the cherry tree blooms have survived. There is beauty all around me. Frances Hodgson Burnett (The Secret Garden, 1911) once said, “Is the spring coming?” “What is it like?”[...] “It is the sun shining on the rain and the rain falling on the sunshine…”

March 20th is a glorious day in our house. Spring. This word alone makes most people smile with the anticipation.

Coincidently, it is also the International Day of Happiness. What a wonderful coincidence to have a meaningful organization recognize and promote positive emotion as being VITAL for mankind on the first day of Spring. This is a perfect season for personal growth and transformation. After a long winter, nothing beats basking in the spring sunlight. This is self-care at its best.

As I think about the idea of Spring and all the implications that it has for me personally and professionally, I remember my mother always had a “spring cleaning” time at our house. I usually dreaded this time, as it meant cleaning down to the baseboards. As an adult, I have adapted the “springcleaning” idea into more practical as well as attractive alternatives than just physical labor around the house. I realized that it was time sweep out the cobwebs and dust that had gathered

from my winter respite. My life needed a spring cleaning, and while I had a few buds showing, it was time to clear away the debris, so I could bloom. Below are a few ideas to jumpstart your own personal mind/body bloom: •

•

•

Declutter your wardrobe; and go through your clothes. Wash and store your cold weather clothes if you’re unlikely to use them now (although it depends which part of the world you’re living in!). Choose your Spring wardrobe, thinking about colors, your go-to signature style, your lifestyle and what type of clothes you need most of. Sort through the items you can donate to charity or those than can be recycled. I find this to be incredibly satisfying and rewarding!

Re-visit your beauty routine; is it time to change colors, find a new product you like or simplify your make-up routine? Maybe you don’t wear makeup. No worries. Just updating your current routine feels good and makes your inner “self” feel good.

Take 10 minutes for yourself; it may not be a long time but just having some quiet time to do what YOU want, instead of what others want you to do, can help you recharge your batteries. I personally take 30 minutes every day, and I encourage my clients to do the same. This is a game changer. Deep breathing, spiritual connections, and meditation are all very important ways to de-clutter our mind.

•

Take up gardening; anything from mowing that grass and full-scale landscaping to planting a few seeds in flowerpots to keep on your windowsill. In full disclosure, this one is hard for me personally, but I know MANY people that love this.

And spring is the time that allows the gardener in everyone to come alive. If you don’t like to dig in the dirt, I suggest an alternative: cut or buy fresh flowers for the house.

•

Take the plunge; lastly, write one thing on a piece of paper that you’ve been procrastinating in doing. It can be anything. For me it was doing our taxes. Make a goal of doing the one thing. Make it specific, have someone in your life hold you accountable to it, give yourself a timeframe, and make sure that your one thing is relevant to your values and beliefs. You’ll be surprised at how empowered you will feel.

My final advice is you cannot pour from an empty cup—if you don’t give yourself the love and attention you need, you won’t be able to fulfill or be fulfilled in your other relationships. There are hundreds of self-care tips. These tips and small actions, carried out over a period of time, can help you cultivate that sense of self-respect, worth, and love, and as a result, make you feel whole and will enriching all other relationships around you.

Spring is a time of renewal—of new adventures, of new possibilities. How will you bloom this year?

ALCOHOL & FATS It’s a relief to know the truth from conflicting medical studies!

The Japanese eat very little fat and suffer fewer heart attacks than the British or Americans.

The French eat a lot of fat and also suffer fewer heart attacks than the British or Americans.

The Japanese drink very little red wine and suffer fewer heart attacks than the British or Americans.

The Italians drink excessive amounts of red wine and also suffer fewer heart attacks than the British of Amricans.

The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than the British or Americans.

Conclusion: Eat and drink what you like. Speaking English is apparently what kills you!

April 2021 | 11

PHYSICAL

EMOTIONAL

SOCIAL

SPIRITUAL

Sleep Stretching Walking Physical Release Good Nutrition yoga Rest

Stress Management Emotional Maturity Forgiveness Compassion Kindness

Boundaries Support Systems Positive Social Media Communication Time Together Ask for Help

Time Alone Meditation yoga Connection Nature Journaling Sacred Space

THE EIGHT TYPES OF SELF-CARE PERSONAL

SPACE

FINANCIAL

WORK

Hobbies Knowing Yourself Personal Identity Honoring Your True Self

Safety Healthy Living Environment Security and Stability Organized Space

Saving Budgeting Money Management Splurging Paying Bills

Time Management Work Boundaries Positive Workplace More Learning Break Time

12 | Good Fat Life

“Meditation practice isn’t about trying to throw ourselves away and become something better. It’s about befriending who we are already.”

— Pema Chödrön April 2021 | 13

EACH DAY IS A BLESSING TO ACKNOWLEDGE WHO I AM

T

ammi Risim grew up in a home in India with her parents and grandmother, Kartar Kour.

From the time Tammi was a very young child, she was brought by the patriarch of her family to Amritsar, Punjab to attend the Golden Temple, also known as Harmandir Sahib, meaning “exalted court.”

The first Harmandir Sahib was built in 1604 by Arjan, the fifth Sikh Guru, who symbolically had it placed on a lower level so that even the humblest had to step down to enter it. He also included entrances on all four sides, signifying that it was open to worshippers of all castes and creeds.

This is where young Tammi learned to practice Sikhism. Twice each day, she would journey to the temple on foot to worship. After each worship, she would stay to help cook for others to show love and respect to all. Mindfully preparing simple, nutritious food and then serving this food to others was a big part of her daily practice. Every day over 100,000 free meals are served from the Golden Temple to anyone who wants to participate.

The word Sikh means Student of Discipline. There is nothing that is beyond or outside the one God. Therefore, nothing is being created or destroyed, as the creation and destruction are still only part of the one.

The goal of life is to focus on being at one with God. This is attainable by meditation, prayer, and being in the company of others who share a similar goal.

When Tammi arrived in the United States in 1998, she was in her early 20’s.

Finding others who shared the goal of attainment took some time. Fortunately, she was able to draw upon her strong spiritual practice as she looked for her community. While Tammy had a

14 | Good Fat Life

Bachelor of Science degree and had experience in the worlds of IT, Modeling, Engineering, and Indian Television, she knew she needed to find a way to maintain herself always and be “At One” in her professional life as well.

As a yoga Instructor at Lifetime Fitness, Tammi is true to her core beliefs and has helped bring Rij Veda’s principles, the oldest form of yoga developed 10,000 years ago, to her students. Tammi realized people need to be living and breathing yoga as a way of life.

Yoga was the answer. After a series of other jobs, she She started TammiShanti.com yoga Retreats found her way back to yoga and has significantly to “Achieve Tranquility.” She takes people grown her practice over the past 20 all over the world to practice yoga and “When we see years. She completed her yoga learn about other cultures while training certification courses maintaining peace and purpose. the Beloved in from yoga-fit, Karma Yoga, Life Her belief is that you have to each person, it’s Power, and Johnny Kest. Yoga be more than 100 percent in like walking through allows Tammi the ability to the moment of life, love, and a garden, watching give love unconditionally and relationships and come from flowers bloom all without expectations, which your own foundation with “The around us.” leads her to experience bliss, One.” Tammy’s love, acceptance, — Ram Dass. regardless of her circumstances. tools, and her rich foundation provides a beautiful space for her Each day she rises and takes time first by students to bloom. breathing in meditation and being one with herself. Then she begins her prayer ritual, Once she teaches the importance of which includes deep gratitude for many things, discipline and control, she then moves on including her ability to see and walk and talk. to Surrender. Her Surrender Yoga class is When she is finished communicating with her jam-packed with a waitlist every week. She God and Self, she nourishes her body with has the gift of strong intuition, and she can yoga and a devotional meal. All her meals help others connect to their souls. Tammy are Ayurveda which means “The Science of does not think about the future or the past Life,” and are often called “The Mother of All because it has no meaning in life if you are Healing.” Ayurveda, commonly practiced in present in every moment. This does not India, is based on the world’s oldest “wholemean that you don’t make plans for your body” healing system. As a yoga instructor, future; it just means to do your best to stay yoga teacher trainer, and a vessel of spirit, in the moment. How you show up at this Tammi prepares herself to help others bloom moment will determine your future. from their strong foundation. As she lives in her truth, she can help bring others to their authenticity. “Every day, we have a choice to pick the Vibe of the day. This Vibe will become a feeling, the feeling becomes thought, and the thought will become a reaction. Positive minds create positive lives.”

When Tammi is asked where to start to build a spiritual practice, she replies: •

Start with writing down your feelings in a journal.

•

Do something that can be as simple as breathing through your nose - (research shows just breathing through your nose can clear a foggy mind), eat an Ayurvedic meal, do a meditation, take a yoga class.

•

Be consistent with some discipline. It takes time to figure out what works for you. Once you find something keep doing it.

These are life practices vs. a once and done.

April 2021 | 15

• Slow cooking is good for organs and mind. Slow flame and slow cooking is good for digestive system.

AY U R V E D I C

• Less is more (We only need hand full of food to keep our head and bodies clear).

by Tammi Risim

COOKING

• Bodies are meant to receive more hot/warm foods then cold. Our belly appreciates warm food.

Ayurvedic Lentil Pasta

EAT GOOD FATS FOR A CLEAN COLON & CLEAN DIGESTIVE SYSTEM Ingredients: Lentil Pasta Power Greens Broccoli

Extra Virgin Oil Ghee / Olive Oil / Avocado Oil Extra Virgin Oil / Butter Coconut Oil

Garlic/Ginger Jarred or Homemade Pasta Sauce Directions: Boil lentil pasta and drain.

Place pan on slow flame and add oil.

Add lentil pasta and broccoli and cook them with fresh crushed ginger and garlic. Add in any homemade pasta sauce or organic simple sauce for 10-15 minutes. Salt and pepper to taste.

Cover the pan simmer for 5-7 minutes.

Enjoy!

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Ayurvedic Vegetable Medley

Ingredients: Carrots Tofu Peeled Fresh Garlic

Broccoli Crowns Kale/Collard Greens Dried Onion Flakes

Mushrooms Ginger with Skin Crushed Red Pepper

Directions: Wash everything and place in a pan on slow flame. Add oil and all the washed vegetables. (Set tofu and greens aside. Add them at the end to keep them crispy.)

Sauté for 15 minutes. Add dried onion flakes,crushed garlic,ginger, and crushed red pepper flakes.

Add tofu and kale and cook for 10 additioanl minutes. Season with your favorite spicy sauce if you would like. Serve with hot rice or eat as it is.

April Social Organize an Earth day event on 4/22 with friends and family. Clean up a park or neighborhood. Make a call-to-action and share on social media.

Spiritual Sit outside on the ground. Close your eyes. Focus on your breathing, become aware of the sounds, smells and the nature that surrounds you.

Make a batch of Low Carb Strawberry Lemonade Mojitos Ingredients: 8 cup sugar free strawberry lemonade (using Monk Fruit or Stevia as a sweetener) 2 cup white rum ½ cup fresh mint, torn and mashed a bit to release the flavor Optional strawberries to garnish Instructions: Combine the prepared sugar free strawberry lemonade, rum, and mint in a large pitcher.

Serve over ice and garnish with fresh strawberry slices if desired.

Add a splash of soda water or seltzer if you like a bit of fizz.

Emotional It is very important to define real self-care and fake self-care. Fake self-care is anything that is temporary and leaves you feeling deflated if you did not make your goal. Real self-care is a positive, intentional practice that is a process of building and maintaining your health and wellness while allowing you to set positive goals and maintain them.

Feel the still, cold, wet earth beneath you. Become rooted to the earth. Imagine yourself blooming out of the soil and rising towards the sun, like a flower in spring.

Personal Take a mental health day. Even if you have to continue your daily routine, give your mind a break. When people need something from you that feels mentally challenging to your wellness, say “I am simply not available for that today.” If you start to have negative thoughts, tell yourself “I am simply not available for that today.”

Space Bring the Spring into all your environments. Go outside and find things in nature that make you feel good and incorporate those elements where you live, work and play.

Financial “More important than how we achieve financial freedom, is the why. Find your reasons why you want to be free and wealthy.”

• Fake-Dieting Real-Fueling your body with food that gives you energy and improves your physical and mental health.

Real-Drinking water and natural drinks.

• Fake-Socializing because of FOMO Real-Spending time with people who enrich your life.

April 2021 | 17

GOOD FAT: FISH OIL 101 18 | Good Fat Life

F

ish oil is one of the most commonly consumed dietary supplements. It’s rich in omega-3 fatty acids, which are very important for your health. If you don’t eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids.

Fish oil is incredibly good for us. In this article, we’ll look at 13 compelling reasons to get more fish oil in your diet!

1. May Support Heart Health Studies show that people who eat a lot of fish have much lower rates of heart disease.

Multiple risk factors for heart disease appear to be reduced by consumption of fish or fish oil. The benefits of fish oil for heart health include: •

Cholesterol levels: It can increase levels of “good” HDL cholesterol. However, it does not appear to reduce levels of “bad” LDL cholesterol

•

Triglycerides: It can lower triglycerides by about 15–30%

•

Blood pressure: Even in small doses, it helps reduce blood pressure in people with elevated levels

•

Plaque: It may prevent the plaques that cause your arteries to harden, as well as make arterial plaques more stable and safer in those who already have them

•

Fatal arrhythmias: In people who are at risk, it may reduce fatal arrhythmia events.

Arrhythmias are abnormal heart rhythms that can cause heart attacks in certain cases.

Although fish oil supplements can improve many of the risk factors for heart disease, there is no clear evidence that it can prevent heart attacks or strokes.

2. May Help Treat Certain Mental Disorders Your brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for normal brain function. In fact, some studies suggest that people with certain mental disorders have lower omega-3 blood levels.

Interestingly, research suggests that fish oil supplements can prevent the onset or improve the symptoms of some mental disorders.

For example, it can reduce the chances of psychotic disorders in those who are at risk. In addition, supplementing with fish oil in high doses may reduce some symptoms of both schizophrenia and bipolar disorder.

3. May Aid Weight Loss Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese. The numbers are even higher in high-income countries like the US. Obesity can significantly increase your risk of other diseases, including heart disease, type 2 diabetes, and cancer.

Fish oil supplements may improve body composition and risk factors for heart disease in obese people.

Some studies indicate that fish oil supplements, in combination with diet or exercise, can help you lose weight. However, not all studies found the same effect. One analysis of 21 studies notes that fish oil supplements didn’t significantly reduce weight in obese individuals but did reduce waist circumference and waist-to-hip ratio.

4. May Support Eye Health Like your brain, your eyes rely on omega-3 fats. Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases. Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results on fish oil supplements are less convincing.

One study found that consuming a high dose of fish oil for 19 weeks improved vision in all AMD patients. However, this was a very small study. Two larger studies examined the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while the other exhibited no effect. Therefore, the results are unclear.

What Is Fish Oil? Fish oil is the fat or oil that’s extracted from fish tissue.

It usually comes from oily fish, such as herring, tuna, anchovies, and mackerel. Yet it’s sometimes produced from the livers of other fish, as is the case with cod liver oil.

The World Health Organization (WHO) recommends eating 1–2 portions of fish per week.

This is because the omega-3 fatty acids in fish provide many health benefits, including protection against a number of diseases.

However, if you don’t eat 1–2 servings of fish per week, fish oil supplements can help you get enough omega-3s. Around 30% of fish oil is made up of omega3s, while the remaining 70% is made up of other fats. What’s more, fish oil usually contains some vitamin A and D. It’s important to note that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in some plant sources. The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).

Although ALA is an essential fatty acid, EPA and DHA have many more health benefits. It’s also important to get enough omega-3s because the Western diet has replaced a lot of omega-3s with other fats like omega-6s. This distorted ratio of fatty acids may contribute to numerous diseases.

April 2021 | 19

How to Supplement If you do not eat 1–2 portions of oily fish per week, you may want to consider taking a fish oil supplement.

Below is a list of things to consider when taking a fish oil supplement: Dosage. EPA and DHA dosage recommendations vary depending on your age and health. WHO recommends a daily intake of 0.2–0.5 grams (200–500 mg) of combined EPA and DHA. However, it may be necessary to increase the dosage if you are pregnant, nursing, or at risk of heart disease. Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.

Form. Fish oil supplements come in a number of forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL). Your body doesn’t absorb ethyl esters as well as others, so try to choose a fish oil supplement that comes in one of the other listed forms.

Concentration. Many supplements contain up to 1,000 mg of fish oil per serving — but only 300 mg of EPA and DHA. Read the label and choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.

Purity. A number of fish oil supplements don’t contain what they say they do. To avoid these products, choose a supplement that is third-party tested or has a seal of purity from the Global Organization for EPA and DHA Omega-3s (GOED).

Freshness. Omega-3 fatty acids are prone to oxidation, which makes them go rancid. To avoid this, you can choose a supplement that contains an antioxidant, such as vitamin E. Also, keep your supplements away from light — ideally in the refrigerator. Don’t use a fish oil supplement that has a rancid smell or is out of date.

Sustainability. Choose a fish oil supplement that has a sustainability certification, such as from the Marine Stewardship Council (MSC) or the Environmental Defense Fund. The production of fish oil from anchovies and similar small fish is more sustainable than that from large fish.

Timing. Other dietary fats help your absorption of omega-3 fatty acids. Therefore, it’s best to take your fish oil supplement with a meal that contains fat.

20 | Good Fat Life

5. May Reduce Inflammation Inflammation is your immune system’s way of fighting infection and treating injuries. However, chronic inflammation is associated with serious illnesses, such as obesity, diabetes, depression, and heart disease.

Reducing inflammation can help treat symptoms of these diseases.

Because fish oil has anti-inflammatory properties, it may help treat conditions involving chronic inflammation. For example, in stressed and obese individuals, fish oil can reduce the production and gene expression of inflammatory molecules called cytokines.

Moreover, fish oil supplements can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes painful joints. While inflammatory bowel disease (IBD) is also triggered by inflammation, there is no clear evidence to suggest whether fish oil improves its symptoms.

6. May Support Healthy Skin Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids. Skin health can decline throughout your life, especially during old age or after too much sun exposure.

That said, there are a number of skin disorders that may benefit from fish oil supplements, including psoriasis and dermatitis.

7. May Support Pregnancy and Early Life Omega-3s are essential for early growth and development.

Therefore, it’s important for mothers to get enough omega-3s during pregnancy and while breastfeeding.

Fish oil supplements in pregnant and breastfeeding mothers may improve hand-eye coordination in infants. However, it’s unclear whether learning or IQ are improved. Taking fish oil supplements during pregnancy and breastfeeding may also improve infant visual development and help reduce the risk of allergies.

8. May Reduce Liver Fat Your liver processes most of the fat in your body and can play a role in weight gain. Liver disease is increasingly common — particularly non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in your liver. Fish oil supplements can improve liver function and inflammation, which may help reduce symptoms of NAFLD and the amount of fat in your liver.

9. May Improve Symptoms of Depression Depression is expected to become the second-largest cause of illness by 2030. Interestingly, people with major depression appear to have lower blood levels of omega-3s.

Studies show that fish oil and omega-3 supplements may improve symptoms of depression. Moreover, some studies have shown that oils rich in EPA help reduce depressive symptoms more than DHA.

10. May Improve Attention and Hyperactivity in Children A number of behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention. Given that omega-3s make up a significant proportion of the brain, getting enough of them may be important for preventing behavioral disorders in early life.

Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This may benefit early life learning.

11. May Help Prevent Symptoms of Mental Decline

of brain function. Nevertheless, some very small studies have shown that fish oil may improve memory in healthy, older adults.

12. May Improve Asthma Symptoms and Allergy Risk Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common in infants. A number of studies show that fish oil may reduce asthma symptoms, especially in early life.

In one review in nearly 100,000 people, a mother’s fish or omega-3 intake was found to reduce the risk of asthma in children by 24–29%. Fish oil supplements in pregnant mothers may reduce the risk of allergies in infants.

13. May Improve Bone Health

As you age, your brain function slows down, and your risk of Alzheimer’s disease increases. People who eat more fish tend to experience a slower decline in brain function in old age.

During old age, bones can begin to lose their essential minerals, making them more likely to break. This can lead to conditions like osteoporosis and osteoarthritis. Calcium and vitamin D are very important for bone health, but some studies suggest that omega-3 fatty acids can also be beneficial.

However, studies on fish oil supplements in older adults haven’t provided clear evidence that they can slow the decline

People with higher omega-3 intakes and blood levels may have better bone mineral density (BMD). However, it’s

unclear whether fish oil supplements improve BMD. A number of small studies suggest that fish oil supplements reduce markers of bone breakdown, which may prevent bone disease.

The Bottom Line Omega-3s contribute to normal brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function.

As fish oil contains a lot of omega-3s, those at risk of these disorders can benefit from taking it.

However, eating whole foods is almost always better than taking supplements, and eating two portions of oily fish per week can provide you with enough omega-3s.

In fact, fish is as effective as fish oil — if not more so — at preventing many diseases. That said, fish oil supplements are a good alternative if you don’t eat fish.

For additional information, please go to www.healthline.com/nutrition/13benefits-of-fish-oil - this link includes 117 cited sources and www.healthline. com/nutrition/optimize-omega-6omega-3-ratio - which includes 3 cited sources April 2021 | 21

TWIST AND OUCH

by Dr. Adam Rushford

“Doc, could my golfing be affecting the health of my back?”

This is a question I hear frequently in my office every spring and summer.

My answer, “If you let it.”

I

am not a big fan of addition by subtraction when it comes to health.

I hate to tell a patient that they can’t do something that they love just because it might add stress or strain to their body. My approach for my health and my patients is simple. Instead of changing the environment to suit the weakened body, I strive to meet lifes environmental challenges.

Like anything else, there is best practice for being able to achieve this. Listen, I am glad you see a Chiropractor, Massage Therapist, and PT to give you pain relief when you are in acute distress, but this approach is reactionary. Weather trying to achieve success in finance, personal relationships, or sports, you have to take a proactive approach. Being reactive is the equivalent of just putting out fire after fire and doesn’t allow you to form a foundation of success that you can continue to build on.

Your body houses one quadrillion nerves that transmit messages from your brain at 270 mph to over 32.7 trillion cells that perform over 200,000 functions every second. And we have the audacity

22 | Good Fat Life

to say that we “know our bodies.” We know very little, and the little that we do know is just pain based. Do you want to be the pain free golfer or do you want to be the strong, mobile golfer that has excellent control of their club. Here are some rules: •

Be motivated by the carrot (a stable, balanced, mobile swing) and not the stick (running from pain) when developing your plan off the course. Violent rotation, after violent rotation is damaging to your body, so develop rehabilitative processes that addresses optimal mobility, strength, alignment, and nutrition to help your body recover.

•

Chances are, you are an expert in something that you get paid for.

Now think of your customer trying to do on their own what you are an expert in. Wasted time, frustration, and poor outcomes ensue. Get an expert who has devoted their life work understanding how your body functions and not just how it feels, and use them to guide,

motivate, and improve your life.

When finding an expert, be picky, get referrals, and don’t be afraid of communicating and asking questions.

•

Never, ever, ever, ever start the golf season without first getting a tune up. Every spring, the most common diagnosis in my office is Weekend Warrior Syndrome.

This is transmitted by hibernating for 5 months and then hitting 18 the first sunny 60 degree day.

You tune up every other piece of machinery in your garage in the spring, before you put it to work, so why neglect your most important tool. Schedule an in-depth evaluation of your alignment, mobility and strength weeks in advance of the season, to recalculate what deficiencies you need to strengthen before you tee off on one.

Not a golfer? You could replace the action of golf with whatever your purpose and passion is in life and the same rules apply.

May Emotional Create a Spring and Summer vision board.

Use magazines, poster board and glue. Identify the things you love to do during the warm months daily.

Social Find and help maintain a community garden.

Spiritual Try vibrational healing music for Spring.

You can find it on any music sharing format.

It helps raise your spiritual vibration.

Preserve Lemons the Mediterranean way.

Personal

8 large lemons

Ingredients: ½ cup kosher salt

Learn about plant medicine and how it may help your body, mind and soul. Or, become an expert and talk with others about it.

2 tablespoons of sugar 2 tablespoons of pepper corns 4 to 5 dry bay leaves

Space

Fresh lemon juice of 7 to 8 lemons

Make your bedroom smell like Spring. Wash all curtains, comforters and linens. Wipe down walls.

Pull out all furniture and vacuum behind.

Have your carpets cleaned.

Instructions: Cut about ¼ -inch of the top and bottom of the lemons. Cut each lemon into quarters part-way through so that they remain connected at the bottom.

Bring the May flowers from inside to decorate your spaces.

Financial

Transfer the lemons to a large bowl and toss well with salt and sugar. Open up the lemons and stuff with sugar and salt mixture. Cover the bowl with plastic wrap and refrigerate for 24 hours.

The lemons will release some juice.

Find a B.F.F. (Best Financial Friend). Ask them to be your accountability partner. Have them help you create a financial gym, and then together, give your money a workout.

The next day, transfer the lemons and their juices to a large, sterilized canning jar. Press them down firmly.

Take your work outside anytime possible.

Suggest an outdoor day for your workplace.

Physical - It’s Mediterranean May Here are some healthy tips to eat like they do in Italy and Greece: •

Fill your plate with colorful produce with protein on the side.

•

Skip the salt use fresh herbs and spices for seasoning.

•

Eat small amounts of dairy and keep red lean meat to a minimum.

•

Drink water, coffee or tea to replace sugary drinks.

•

Use olive oil or avocado oil in place of butter for cooking and spreads.

•

Keep wine to 5 ounces per day for a women or 10 ounces a day for a man.

April 2021 | 23

WHAT IS YOGA NIDRA? In yoga Nidra, you leave the Waking state, go through the Dreaming state, and into the Deep Sleep state, yet remain fully awake.

– Swami Jnaneshvara Bharati

“Ultimately, we come to realize that what we must do to access deep sleep also helps us access our deeper self.”

— Dr. Rubin Naiman

24 | Good Fat Life

S

o, flowing and holding poses in a heated room isn’t your thing.

Fair enough.

But don’t give up on yoga quite yet. Did you know that there’s a style of yoga that just involves relaxing on a mat, blanket or even your bed?

Interested now? We’ll keep going.

And the best part about this style of yoga is that a 45-minute session could leave you feeling like you indulged in a peaceful three-hour nap.

If you’re ready for an easy, pose-free way to slow down and recover from the stressors in your life, read on to discover how yoga nidra could be the answer.

10 STEPS OF A YOGA NIDRA PRACTICE Some yoga studios offer yoga nidra, but you can also do it at home with the help of YouTube or a meditation app. You don’t need fancy equipment either. You can lie flat on your back on a yoga mat or a blanket with a bolster or pillow supporting your lower back, spine and your head. You can even put a blanket or pillow under your knees.

Bar says there are 10 stages of a yoga nidra practice. These steps are outlined by Richard Miller in his “10 Stages of yoga Nidra.”

1. Connect to your heart’s deepest desire. Focus on a lifelong goal or something that relates to your health. Visualize reaching this goal and feel the joy that comes with accomplishing it.

2. Set an intention. Think about why you’re practicing — to get centered, to put some self-care on the schedule — whatever the reason, keep it at the forefront of the yoga nidra practice.

HOW YOGA NIDRA DIFFERS FROM MEDITATION

3. Find your inner resource. This involves tapping into a safe space within the body so you can feel secure and at ease while you practice.

Yoga nidra involves slowing down and chilling out.

So does meditation. While some people tend to lump them together, they really are two different practices.

4. Scan your body. During a body scan, you’ll be asked to focus on certain parts or sensations throughout the body. The goal of this is to help reduce tension so you can relax.

“Yoga nidra is like meditation, but yet it’s not,” says yoga therapist and yoga program manager, Judi Bar. “There are overlaps, but there also are key differences. With yoga nidra, you are lying down and the goal is to move into a deep state of conscious awareness sleep, which is a deeper state of relaxation with awareness. This state involves moving from consciousness while awake to dreaming and then to not-dreaming while remaining awake — going past the unconscious to the conscious.” Bar says that this practice is guided like some meditation practices, but it’s very structured.

5. Become aware of your breath. Pay attention to how air is flowing in and out of your body. Take note of how it comes in your nostrils and how your abdomen rises and falls. This can help you slow down and breathe evenly.

“With meditation, you’re sitting and in a waking state of consciousness while focusing the mind and allowing thoughts to come and go. Meditation makes it possible for us to get to the theta state — the state we go through to get to the delta state, which is the place of the deepest sleep cycle. The delta state is a deep healing state. That’s where we’re trying to get through yoga nidra. In this state, the body and mind rest and the consciousness is awake.”

BENEFITS OF YOGA NIDRA Bar says that yoga nidra works with the autonomic nervous system. The autonomic nervous system regulates processes of the body that take place without a conscious effort (heartbeat, breathing, digestion and

6. Welcome your feelings. If you had a rough day, embrace it. You don’t have to ignore the tough stuff, but in recognizing it, you can also think about the opposite of whatever emotion you’re feeling to balance things out.

7. Witness your thoughts. Similar to step six, you want to observe your thoughts in the moment without judging or trying to block them out. Should any negative thoughts about yourself surface, think about the positive side of things to ease tension.

8. Experience joy. If you start to feel blissed out, embrace it and let it wrap around your body.

9. Observe your “self.” Be aware of your personality and how you might be feeling. In other words, your sense of “I-ness.” Then, consider yourself an observing witness. This will help you wake up more aware and in tune with your feelings.

10. Reflect on your practice. When you finish, think about how you feel and what you were able to tap into during your session. Then, think about how you can bring the peace or joy you might be feeling into daily life whether times are good or bad. Don’t rush out of your practice. Take a few minutes to transition back into the waking state of life.

April 2021 | 25

To try a new yoga Nidra meditation go to Insighttimer.com.

The meditation is titled, Heart of Sleep, by Jennifer Piercy. sacredsleep yoga.com/ yoga-nidra-magical-rabbit-hole/ insighttimer.com/meditation-courses/course_your-guide-to-deeper-sleep

blood flow). This system also includes the sympathetic and parasympathetic nervous systems.

Meditation helps us calm the sympathetic nervous system; mainly, our fight-orflight response, explains Bar. “We do a meditation practice to basically calm the sympathetic, or fight-or-flight and activate the parasympathetic more. There’s such a benefit when those are balanced overall for immunity, digestion and stress management. But in this deeper relaxation, the pineal gland is activated and that releases the hormone melatonin.”

Melatonin is a powerful antioxidant. It can also help manage immune function, blood pressure, cortisol levels and induce restful sleep.

A recent study showed that while 26 | Good Fat Life

meditation and yoga nidra were both effective in reducing anxiety and stress, yoga nidra seemed to be more effective in reducing anxiety. The study also suggested that yoga nidra can be a useful tool in reducing both cognitive and physiological symptoms of anxiety.

since the body tends to cool down when it’s at rest.

OTHER TIPS FOR PRACTICING YOGA NIDRA

If lying on the floor for a while wouldn’t be comfortable for you, you can practice yoga nidra in a recliner or even in bed.

And you don’t have to start with a long session. Start with 15 or 20 minutes and work your way up. You also don’t have to do yoga nidra in the middle of the day.

A nighttime practice can help you sleep tight through most of the night.

While yoga nidra might seem much easier than traditional yoga, Bar says you still have to practice, especially if you’re not used to meditation or quieting your mind. She recommends practicing away from distractions and in a darker room. You can use a sleep mask to block out light if you need to. Bar also recommends covering up with a blanket

And like with most things, don’t give up if you struggle with your first session.

Quieting your mind and not doing anything is much harder than you think.

So give yoga nidra a few tries. You’ll get the hang of it in no time — especially when your mind and body need time to rest and recover. health.clevelandclinic. org/what-is- yoga-nidra/

Physical Enjoy the Nutritional value of flowers

June Social Invite your family and friends over for an old fashioned ice cream social

Spring Salad with Edible Flowers Ingredients: 5 ounce clamshell pack of baby spring greens mix 1 small sweet Vidalia onion Assorted edible flowers ¼ cup of dressing of your choice

Spiritual Learn about and cultivate a Crystal Collection

Instructions: Peel and slice onion Wash and dry spinach and flowers Mix all ingredients in salad bowl with the dressing of your choice

Emotional Try daily affirmations

“Embrace the glorious mess that

you are” — Elizabeth Gilbert

Financial Plan a budget for a dream vacation next summer.

Give yourself 12 months to get prepared.

Work Look beyond the profit of your job and find the purpose. If purpose is lacking, make a plan to share with your co-workers, to donate time or money for a good cause.

Do pro bono work.

April 2021 | 27

MONEY THERAPY

TELLING YOUR MONEY STORY

by Sherri Richards

W

a ticking time bomb. The truth was the hot mess had always been there; the steady paycheck had just kept the wolves at bay.

It was easy to know what my salary and benefits should be in the corporate world. Where I worked, there were always salary systems to say this job pays in the range of this much. It was relatively unemotional, (except at review time when raises and bonuses were discussed).

I generally knew what to expect. When I left that world to venture out on my own, I found thant money was

In our society, almost 60% of us have less than $1000 in savings, leaving us one small disaster away from a financial crisis. The number one cause of divorce is related to conflicts around money. It’s not just the fighting, it’s also the lying, (often to ourselves), passiveaggressive behavior, and associated guilt and shame that gets us. This is even before we get to the actual mechanics of working with our money, i.e. paying bills and investing. I can say that I have lived this experience myself. It was not pretty.

hen I left the corporate world 13 years ago to venture into the world of entrepreneurship and opened my consulting company, I had no idea that my mixed up and very dysfunctional money beliefs would show up so big and bold. After all, I have a master’s degree in Finance. I know this stuff. HA!

28 | Good Fat Life

While money is a complicated topic, it doesn’t have to be. In many ways, it is no different than any other subject that we choose to learn. The uniqueness is that from our youth we developed so many underlying beliefs that we are not aware of. These have a significant influence on how we behave with our money. One example of this is, “It’s not polite to talk about money”. Seriously, if you were at a dinner party, and the guest next to you turned to you and asked you how much money you made, you would look at them and gasp at their rudeness! In my experience, after working with hundreds of clients, most people just don’t want to know. They say things like, “I am not good with numbers”. Therein lies the problem. When we don’t know, we make up stories. These stories often lead to anxiety, worry, and living from a place of reacting vs. creating the money story and life we want to live.

My journey into first understanding my current money story, then creating a new one, started when I had to establish pricing for my new consulting service. I literally froze when someone asked me my rates! What the heck was going on? I went in search of understanding this new fear and found Barbara Stanny, (now Barbara Huson).

Barbara has an amazing story and an enlightening course on, Overcoming Underearning. I immediately signed up, to not only take it, but be trained to teach it. One of the first things I learned was that money is simply a metaphor for our personal power. In fact, after reading dozens of money books, including The Secret Language of Money, by David Krueger, M.D, NeuroWisdom; The New Brain Science of Money, Happiness and Success,

by Mark Robert Waldman & Chris Manning, Ph.D.; and Money, A Love Story, by Kate Northrup, I found they all started with the same focus on creating awareness around your money beliefs, and money mindfulness.

When I was in college and learning about finance from textbooks, there was never any discussion about neuroscience, emotions, or subconscious beliefs. It was all numbers and ratios. This was a huge AHHA moment for me, and the hundreds of people who went through my Overcoming Underearning workshops.

One of the most illuminating exercises from Barbara’s Overcoming Underearning course, was called Digging Down to the Roots. In this exercise, you may see where some of your underlying limiting beliefs might come from.

Complete the sentences below with the first words that pop into your mind. This is a great thing to do with your partner. Take the quiz separately, then compare notes.

1. My biggest fear about money is ________________________________________.

2. My father felt money was ________________________________________.

3. My mother felt money was ________________________________________.

4. In my family, money caused ________________________________________.

5. My early experience with money was ________________________________________.

6. Money equals ________________________________________.

7. I’m afraid if I had more money, I would ________________________________________.

8. In order to have more money I need to ________________________________________.

9. When I have money, I usually ________________________________________.

10. If I could afford it, I would ________________________________________.

11. People with money are ________________________________________.

12. I’d have more money if ________________________________________.

What did you learn?

How did your early experiences effect you?

What would you like to change?

Remember you won’t earn more if your belief is that money equals conflict, or people with money are greedy.

A number of my clients uncovered the belief that if they had more money, they would blow it. This held them back from earning more, and once they became aware of this limitation, they consciously changed their belief to, “If I had more money I would invest it wisely”. This created a big difference in their earnings.

In The Art of Money, by Bari Tessler, she says, “Deep money work isn’t magic, it’s conscious transformation: tiny step after tiny step, day by day, breath by breath.”

We always start where we are, and that’s OK.

April 2021 | 29

THE READING ROOM Books You Won’t Want to Put Down

HEALING YOUR RELATIONSHIP WITH FOOD

by Meena Puri Are you tired of “special diets” that don’t deliver on their promises? Does an unhealthy relationship with food have you strapped to a roller coaster of misery and regret? Are chronic health issues chipping relentlessly away at your quality of life?

Healing Your Relationship with Food: The Ayurveda Answer by Ayurvedic authority Meena Puri, is filled with deep wisdom, common sense advice and true life stories that will catapult you into a whole new understanding of how to maximize your health and well-being.

It will empower you to overcome your struggles with food, heal your precious life, and embrace your purpose on this planet.

What’s more, Meena gives readers special access to recipes—from her own private kitchen—that will dazzle you and your family with their ability to bring color, aromas and healing to your home, one ridiculously delicious meal at a time.

30 | Good Fat Life

YOU CAN HEAL YOUR LIFE

by Louise L. Hay This is a book that people credit with profoundly altering their awareness of the impact that the mind has on our health and wellbeing. In this inspirational work, world renowned teacher Louise L. Hay offers profound insight into the relationship between the mind and the body. Exploring the way that limiting thoughts and ideas control and constrict us, she offers us a powerful key to understanding the roots of our physical diseases and discomforts.This practical self-help guide will change the way you think forever! r.

An excerpt from You Can Heal Your Life: “Life is really very simple. What we give out, we get back What we think about ourselves becomes the truth for us. I believe that everyone, myself included, is responsible for everything in our lives, the best and the worst. Every thought we think is creating our future.

Each one of us creates our experiences by our thoughts and our feelings. The thoughts we think and the words we speak create our experiences.”

THE LITTLE BOOK OF HYGGE DANISH SECRETS TO HAPPY LIVING

by Meik Wiking Embrace Hygge (pronounced hoo-ga) and become happier with this definitive guide to the Danish philosophy of comfort, togetherness, and well-being.

Why are Danes the happiest people in the world? The answer, says Meik Wiking, CEO of the Happiness Research Institute in Copenhagen, is Hygge. “Hygge is about an atmosphere and an experience,” Wiking explains. “It is about being with the people we love. A feeling of home. A feeling that we are safe.”

Hygge is the sensation you get when you’re cuddled up on a sofa, in cozy socks under a soft throw, during a storm. It’s that feeling when you’re sharing comfort food and easy conversation with loved ones at a candlelit table. It is the warmth of morning light shining just right on a crisp blue-sky day.

SATURDAY APRIL 24, 2021

DETROIT, MI WALK OF HOPE VIRTUAL WALK Meet us on

Detroit, MI Walk of Hope at 11am

Register at give.classy.org/detroitWOH All proceeds benefit RESOLVE: The National Infertility Association

BECAUSE NO ONE FACING INFERTILITY SHOULD WALK ALONE April 2021 | 31

SPRING IS THE TIME TO RENEW AND REFRESH!

by Jennifer Hoelscher

32 | Good Fat Life

O

h, Ode to Spring! That sweet smell of wet soil and freshly cut grass, flowers are creeping, and birds are singing. It’s a refresh, a reboot, a new start. The dictionary defines Spring as a time between Winter and Summer, a move, a leap or rise, a renewal or regrowth. Every year, no matter what is happening, this phenomenon occurs.

The earth takes self-care very seriously. It literally re-dresses itself into that perfect blend of beauty and function.

For me, I am a lover of all things beautiful. Clothing, in particular, has always been one of my favorite ways to express myself. Anything adorned with fur, sparkles, and ruffles, I’m in!

However, this past year was far from beautiful, especially when it came to clothing. It tested all of us beyond anything we could have imagined. My adorable kitten heel shoes, sweater sets, and dresses gathered dust like the kind you see at an antique store; (yeah, not the best house cleaner), and were replaced with sweats, PJs, and mismatched socks!

Now don’t get me wrong. I’m sure you have enjoyed re-connecting to your family members. The extra hugs and great talks, the cooking (big shout out to NYTimes app), the board games and puzzles you could play because all activities were closed. Oh, the laughter and love.

Yet we can’t forget the other times: like the whining from the kids about school work, to dogs barking their brains out at that exact moment when you are to present on a zoom call. Or the moment when you realize you haven’t washed your hair or changed out of your PJs all week, and oh, someone’s gonna pay for not unloading that dishwasher!!

This heightened anxiety level led me down a path of self-care, alright,

and not the good kind. One year later, lifting my head out of the fog of Netflix-binging and clicking “add to cart” on everything and anything, all while drinking bottles of wine, I find myself at the mirror staring in disbelief, saying what the *!@# happened to my waistline! That’s when it hit me; this is not the kind of selfcare I’m looking for.

Somewhere between shaming my waistline and cleaning potato chips from the couch, I bravely went where no person likes to, I had to visit my closet.

Joking aside, I had to figure out how to find myself, the new self, and gently give my clothing permission for a new life, with someone else.

(thanks, Captain Obvious) and not feel guilty when we may need a few new garments; #mom guilt. By you caring for you, you are actually helping the rest of your family live with the fabulous you and not the cranky you! It’s okay to put yourself first at times.

So back to our list: Remove anything damaged, out of style, and tight-fitting.

Do the same with shoes and accessories.

Get excited about the new Post-Covid you! Now is a great time to do this. We have all gotten super tech-savvy, right?

Remember the add to cart button?

Rebirth: the action of reappearing or starting to flourish or increase after a decline; revival.

Try a new look like a funky pair of sneakers, a color-popping handbag, or take that vintage scarf and dress up your hair. On your next Zoom call, try grandma’s pearls on and embrace that hot pink lip (seriously, it looks good on all skin tones!)

That’s it! We are on a revival, people!!

While my closet was looking more like a time capsule (wave your hand), this rebirth (ing) got me thinking: If our beautiful earth can re-create all of its beauty year after year, why can’t we?

Need a visual aid? Create a new Pinterest board. Give it a fun swanky name! Prefer paper? Make a vision board! Look for colors that you are drawn to, accessories that make you feel amazing, and work on adding those into your closet.

So I began clearing out everything. The trendy, bought on-whim items, pencil skirts, outdated bad-fitting jackets, pants, and tops. I chose to look at my closet as my place. To attempt to care for myself by not holding on to the “well it may come back in style items” or the “I’ll wear this when I lose the last 5 or 10 pounds.” Oh, the lies we tell ourselves.

Studies have shown that when we wear that “IT,” whatever that looks like for us, we will be more productive, patient, and kind to ourselves and to others. Umm... sounds like a Revival Train I want to be on!

So how do we “Spring” forward into feeling our best, most spring-worthy selves?

First, we need to fix our attitudes about what self-care is. Yes, eating healthy and taking bubble baths and exercising, all good stuff, but we need to “add” dress what it means to have self-care. See what I did there; add+dress. (Insert eye roll).

Second, we need to clean our closets;

Dressing for self-care means gently and lovingly accepting where you are. At. This.

Moment. Take an extra 5 and grab that colorful _________ (fill in) and GO you!

The main thing is to have fun with this.

Need help? I’m an email away. Love yourself, your closet, and keep living the Good Fat Life. YOU CAN do this with some loving patience and kindness.

Promise.

To schedule an appointment, go to: jenhoelscher23@gmail.com.

April 2021 | 33

LIVING THE GOOD FAT LIFE

by Karen Calnicien “As human beings, our job in life is to help people realize how rare and valuable each one of us really is, that each of us has something that no one else has or ever will have-something inside that is unique to all time. It’s our job to encourage each other to discover that uniqueness and to provide ways of developing its expression.”

—Mr. Rogers Her Grandma Joanne, was at the top of the heap. “My Grandma demonstrated discipline and intention by showing kindness, compassion, and service at every opportunity. She was always taking time to listen to others, be an encouragement, and take ownership of opportunities to make a difference in the community in which we live. Love multiplies, but first, you have to plant the seed for it to grow.”

M

eet Jennifer McGovern.

Jennifer wears many hats in our tribe. Ms. McGovern is, among other things, a: Technology Adviser, Founder of Winning Women Global, An Influencer, Connector, Community Builder, Writer, and last but not least, our new Community Engagement Mentor for Good Fat Life and Inspired Good Fat Life Podcast.

As a kid, while Jennifer learned the importance of empathy, charity, courtesy, and connecting from many strong influential family members and mentors.

Jennifer’s grandparents established a trust through GMACF called “Milan Youth, McGovern” Scholarship, which supports community activities and programs for young people ranging in age from birth to 18 yrs. Her family proudly continues to support this foundation as a legacy to her grandparents and their community.

As an adult, Jennifer has been able to marry her lovely disposition with technology in a male-dominated field.

She is very proud to work for a company like UTEC. She utilizes her expertise to teach and connect people through computers, gadgets, and humanity.

During COVID, Jen saw a need for a tribal connection among women and founded Winning Women Global,

During COVID, UTEC was at the front lines helping businesses rebuild their business by installing remote work stations, providing special programs to help during difficult economic times, and creating programs to support local food banks and restaurants. UTEC - another unsung Hero!

34 | Good Fat Life

a dynamic and relevant monthly webinar community comprised of like-minded women. She created a “safe place” for women to have authentic, empowering, and engaging conversations about their struggles and strengths. “Women professionals are building their visibility and network in a time where connecting in person is difficult,” said Jen. She has created a culture and community of professional women who gather, engage and share experiences in a safe place to fearlessly pursue their careers.

We at Good Fat Life have been touched

by Jennifer and her generous spirit as she helps each one live their best-intentional life. As our Community Engagement Mentor, Jennifer identifies and then connects our Good Fat Life ambassadors with those who provide exceptional products and or services to build lasting and reciprocal relationships. As a highly respected community member, she opens doors to meet individual and community needs. We are so lucky to have Ms. Jennifer McGovern on our team. She gives new meaning to “Living a Good Fat Life”.

To connect with Jennifer, go to Jmcgovern@utecit.com.

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