Good Fat Life Magazine Feb 2019 by Good Fat Life Magazine

GOOD FAT L I F E NEW YEARâ&#x20AC;&#x2122;S DIET RESOLUTIONS DO THEY WORK

REAL PEOPLE EAT REAL FAT GOOD FAT vs.BAD FAT

CHOCOLATE AND THE SOUND OF MUSIC

THINKING

OUTSIDE THE BOX

PERFECT KETO THE HEALTHIER OPTION

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his past week I had the opportunity to see how powerful those little Good Fat Life baby steps really are.

I had not one but two colonoscopies! While there, the nurses take a lot of vital information. Pulse, blood pressure, weight, height and BMI (that was interesting). A BMI tells you how much fat you have on your body. I was pleasantly shocked by how good all my vitals were. Even considering where I was. It’s a bit stressful and yet my body was perfectly calm and my BMI was the lowest it’s been since I can remember!

“When someone wants to give you their opinion about something you are doing, you don’t have to always listen. If your running a marathon, you don’t take the advice of the people who are spectating, only those running with you. You could be on the last half mile and everyone outside is screaming that you’re so close, but they didn’t run the marathon. They don’t know that, that half mile is the worst part.”

Noah Centineo

The only thing I can attribute these good health indicators to are the little things I have been doing consistently to live a Good Fat Life. What can a Good Fat Life look like for you? Read On. This month, the front cover of the Diabetes Forecast, the magazine of the American Diabetes Association, made my heart sing. They asked, “Is the Keto Diet Healthy?” Their answer was refreshing. On our front cover this month, we feature Perfect Keto. Their story of how they came to be is inspiring. In the article, “Real People Eat Real Fat; the Bottom Line On Fats,” you will learn what to eat and what to avoid. What fat to eat can be so confusing. Once you know the scoop it becomes easy. I also learned how to rid my home of toxic chemicals and replace my cleaning products and home and body perfumes with essential oils. Everything smells so fresh and clean at the deepest level. I now look forward to cleaning! Another element of a Good Fat Life is how we think. In another one of our articles, “Think Outside of the Box,” you are encouraged to look at the world from a different perspective – one where so many more things are possible for you. In this issue, we have added a book review section. There are some wonderful and thought-provoking reading materials for you to explore. You can find some new ideas and ways to think. And of course, your brain loves all that Good Fat you’ve been eating, so it is easy to absorb these healthy new ideas and make them into habits. I love the idea of a lifestyle magazine and we will continue to grow this aspect of Good Fat Life. One of the biggest gifts you can give yourself is an expanded awareness of how to decide what is right for you and your body. In yet another article, “Chocolate and Salzburg,” you will learn about the lies we are exposed to every day by those we consider to be experts and who are represented to have your best interest at heart, or maybe not. The key here is to be educated so you can make choices that allow you to live your best life, based upon what works for you and your body.

Cheers! Sherri Richards Everything starts with awareness!

Publisher sherri@goodfatlife.com 4 | Good Fat Life

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GOOD FAT L I F E

Publisher • Sherri Richards

Art Director • Jennifer Knutson

Webmaster • Andrew Savoy

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

Contributing AUTHORS

Contributing Writers • Kristi Hunt

Lori Burns

Joannée DeBruhl Charles H. Lue, R.Ph, MBA Terry Duperon Sherri Richards Meena Puri Sharon McRill

Kristi Hunt

Lori Burns

Sherri Richards

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

Charles H. Lue,

Sherri Richards

Terry Duperon

Joannée DeBruhl

Sharon McRill

Meena Puri

R.Ph, MBA

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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.

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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.

6 | Good Fat Life

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TABLE OF

CONTENTS

february / march / april 2019

19 20

10 12 14

16 8 | Good Fat Life

Real People Eat Real Fat

24 26

Sherri’s Favorites Making the World a Better Place Perfect Keto The Reading Room New Year’s Resolutions Don’t Work!

How Diabetain can Help to Manage Type 2 Diabetes flip the script

Throw the Box Away The Grieving Begins

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30 Goals! 32 Healthy Keto Recipes

Chocolate and the Sound of Music

16 February 2019 | 9

REAL PEOPLE EAT REAL FAT The bottom line on fats What to eat, what to avoid. by Sherri Richards

nderstanding fat, to be honest, is complicated. Some authorities on health say eat low-fat, and avoid saturated fat, while others say just the opposite: Eat lots of fat, including saturated fat. They do agree on one thing: that both sides of this coin are full of evil and life threatening diseases.

• More than 23 million people in the United States have been diagnosed with diabetes, which is an increase of 1363% since the 1950’s. It’s projected that another 8 million more people already have it or are on their way to a type 2 diabetes diagnosis and just don’t know it yet. So what are you supposed to do with this information?

What you think about fat and how you eat fat is most likely as ingrained in your daily routine as your belief about Apple Pie and Motherhood! Are you confused? Me, too. I consider myself pretty savvy on fat. And I knew if I was confused, many of are, too. We’ve been told DON’T EAT FAT. Because we believe the “authorities,” we’ve been following a low-fat diet for the past 60 years. Two of the most fundamental indicators of our nation’s health area our obesity rate and our incident of diagnosed diabetes. They’re both rising. According to the most recent National Health and Nutrition Examination Survey, more than 18% of children and nearly 40% of adults, were considered obese in 2015–2016. These are the highest rates ever documented by the National Health and Nutrition Examination Survey (NHANES). And if that is not distressing enough, look at this trend on diabetes: • The prevalence of diagnosed diabetes increased from 0.93% in 1958 to 7.40% in 2015, an increase of 647%. 10 | Good Fat Life

Rethink what you’ve been taught and pay attention to the fats you’re eating. Regardless If you’re in the anti-fat camp or the eat-a-lotof-good-fat camp, consider the following: The January 2019 Issue of the Diabetic Forecast published by the American Diabetes Association writes: “There’s growing research showing that the ketogenic (high fat/low carb) diet is effective for managing blood sugar in people with diabetes,” says William Yancy, MD, program director at the Duke Diet and Fitness Center in Durham, North Carolina. “Health professionals have been hesitant to encourage this eating plan, but there may be a potential role for it in diabetes management,” says Patti Urbanski, MEd, RD, CDE, a certified diabetes educator with St. Luke’s Hospital in Duluth, Minnesota. Urbanski. “Over the last five years, my outlook on very low carbohydrate diets, including the keto diet, for people with type 1 and 2 diabetes, has really changed.” This is a complete 180-degree shift in thinking. It’s based on real evidence, not fake facts, like many of the original low fat/high carb studies.

The bottom line: Not all fats are created equal. Everybody is different. Some of you thrive on a high-fat diet (70-80% of calories from fat). Some of you will do better on a diet that has moderate fat. Regardless, your body needs some amount of saturated fat to stay healthy. It is virtually impossible to achieve a nutritionally adequate diet that has no saturated fat. The key is to add those healthy fats into your diet in a way that effectively serves you.

Good Fats

VS.

Bad Fats

Three things to remember: •

Fats get a bad rap. How fats are processed determines how the food benefits have an impact on your body. In other words, processing makes the difference in how “healthy” a fat is. Make it a rule to only eat fats that have been minimally processed on their trip from their natural source to your table. For example, choose a steak, or piece of chicken vs. deli meat or processed ham.

Another example? Choose an olive oil which has been “cold pressed.” Stay away from margarine and corn oil, which has been highly manufactured. For those of you who love extra details, here is a chart of what to eat and what to avoid. •

•

The temperature you use in cooking makes a difference. Heat changes the structure of fat. It’s called “smoke point.” Manufactured vegetable oils (canola, soybean or corn oil) oxidizes when heated. This creates free radicals. This has been linked to all kinds of diseases. Instead, use coconut oil and animal fat for high-temperature cooking. Good Fat has high satiety, a fancy word for keeping you full. Pay attention the next time you eat bacon and eggs for breakfast vs a bowl of cereal or a stack of pancakes. How long it is before you are looking for your next snack? The goal is to keep your blood sugar even and eating a meal with a higher fat content will help do that.

Meats & Fish Red meat (choose grass fed if available), poultry, lamb, pork, veal, ham, bacon, sausage, venison, liver, fish, shrimp and seafood (choose wild caught vs. farmed if available)

Fast Food Meats They are normally processed and cooked in unsaturated vegetable oils

High Fat Dairy Butter, ghee (clarified butter), cream, cottage cheese, plain greek yogurt, cocoa butter, lard, eggs, full-fat cheese (hard cheeses have less carbs), mayonnaise (made with olive oil), tallow, spreadbale cheese: cream cheese, sour cream, mascarpone, crème fraîche, heavy whipping cream (no sugar added)

Vegetable and Seed Oils Canola oil, corn oil, cottonseed oil

Oils and Fatty Fruits Avocado oil, coconut oil, macadamia oil, MCT (medium chain triglycerides) oil, olive oil, palm oil, almond oil, fish oil, avocados, olives

Trans Fats (Trans Fatty Acids) These are found in processed snacks and desserts. Avoid hydrogenated fat like margarine and other partially hydrogenated oils (used for deep frying) and shortenings (usually used in baked goods)

A little food for thought..... Read Labels! Nuts, Seeds, Nut and Seed Butters and Milk (avoid any with added sugar) Macadamia nuts, Brazil nuts, pecans, almonds, walnuts, hazelnuts, cashews, almond butter, sunflower seeds, sunflower seed butter, chia seeds, flaxseeds, pumpkin seeds, almond milk, cashew milk, coconut milk or cream

Something to remember Limit processed meats (bacon, ham and hot dogs) to several times a week.

It is easy for ingredients you want to avoid to be hidden in foods you want/should be eating. To get the most benefit out of your foods, pay attention to the labels and choose your foods carefully. The sugars hiding in your favorite peanut butter can throw you off track to meet your goals. Whole foods or homemade recipes are always a great choice. The less processed, the better!

When possible, choose grass-fed or grass finished meats. Use saturated fats like coconut oil, olive oil, avocado oil or ghee for high-heat cooking. Always choose full-fat vs. low or non-fat options

February 2019 | 11

HOW DIABETAIN CAN HELP TO MANAGE TYPE 2 DIABETES by Charles H. Lue, R.Ph, MBA and Terry Duperon

ver 90% of diabetes patients are type 2 diabetes (T2D). T2D continues to present a significant clinical and economic burden on the US and global healthcare system. According to real-world data collected in 2010 by the National Health and Nutrition Examination Survey, the proportion of patients reaching A1c <7.0% is slightly more than 50%. In other words, prescription-based therapy without life-style management compliance on the patient’s part does not work well. Why is controlling blood sugar a difficult task in spite of many advancements in prescription-based therapy?

12 | Good Fat Life

Because T2D is an inflammation disease, the prescription drug failed to address the root of diabetes and its progression propensity. The core problem includes lack of quality sleep, exercise, proper diet, and increased environmental stress. All these problems contribute and/or stimulate inflammation i.e. more quality sleep, less stress, more physical activities, and exercise will decrease inflammation and this, in turn, will stop the surging sugar levels. Without addressing these root problems, the prescription function is merely an effort to “build a dam and wait for the water level to rise and build a higher dam downstream next and repeat the process again and again”. The front line drug used in most diabetes patients is metformin.

Our studies have shown Diabetain works best when coadministered with metformin: it slows doseincrease and increases the effective period of metformin. In a layman’s term, it helps to delay the need of building a second dam. This will lessen the financial burden and keep the side-effects at a minimum. When Diabetain is used timely with metformin, it could save up to 80% in costs and side-effects. This is huge!! Diabetain is formulated to help the prescription drug do its job properly. Diabetain, a pharmacist formulated and medical doctors tested herbal based supplement will help to make prescription drugs work better by increasing energy levels to induce exercise and increase physical activities which

leads to better sleep and decrease weight, improve cellular functions of the pancreas and decrease blood sugar production in the liver. The goal of Diabetain is to slow the progression of the disease by reducing the prescription drug-load: decreased prescription drug-load equals fewer side-effects. It is not a substitute for prescription drugs; it is an advanced herbal based “prescription drug helper”. Diabetain is backed by 4 clinical studies and its 5th clinical study starts on 1/15/2019. Charles H. Lue, Graduated from Ohio Northern University with a degree in pharmacy, a Masters in Business Administration (MBA) degree from University of Detroit and was a 2004 University of Michigan International Symposium on Pharmaceutical Manufacturing Panelist. Charles also taught as a professor in pharmacy technology at Oakland College. He is a clinical pharmacist specializing in nutrition and diabetes. Charles developed Diabetain in 2013. Terry Duperon is the Co-Founder and CMO of the Good Fat Company. Terry is a clean food advocate, retail strategist, broker and business development expert. His passion is working with brands creating relevant and intelligent online and offline sales strategies and initiatives.

February 2019 | 13

FLIP THE SCRIPT

THROW THE BOX AWAY by Lori Burns

14 | Good Fat Life

oving to Nashville in 2014 was nothing short of a traumatic event for me. I walked off the airplane with 4 suitcases, a dog, and my son to this foreign land called Tennessee and literally did not know one person (unless you count the realtor that I had met for 2 hours on tour a few months prior). Life for me over the next 6 months was hard; I believe the acronym that my doctor used to describe my unsettling behavior was “PTSD.” I heard the words, yet couldn’t quite wrap my head around the fact that he was referring to me. What exactly was so wrong with not wanting to unpack? Or get out of bed? Or leave the house? I certainly didn’t think that normal people lived in the south, and leaving the boxes packed was only to save time for when we moved back to Arizona. And then Lisa, our 4th grade PTA person happened. Now to be clear, I had many friends and wasn’t particularly interested in making any new ones. But there was something about her that left an immediate impression on me. Lisa is the complete opposite of me in so many ways. She has blonde hair, and I don’t. She likes biscuits and gravy for breakfast, and I don’t. She has a loaded weapon under her bed, and well, you get the picture. But we have some fundamental things in common that not only brought the smile back to my face but the joy of laughter into both our lives. And who doesn’t like to laugh? Besides, we are in our 50’s with 14 year-old boys. If you don’t laugh about that fact, you might cry. We discovered that we were unconventional, non-conformist, hard-working warrior moms. We had to do more than just think outside the box. We had to throw the box away, and create a new one. What do I mean by this? Among the most well-worn metaphors that I have heard of is “thinking outside the box.” It is supposed to mean thinking creatively, freely, and off the beaten path. Luckily, Lisa and I are just impulsive and crazy enough to do things our own way. Sometimes I wonder if we even own the box. Much to our son’s dismay, we often dance to Janet Jackson in the carpool line, make video’s when the FitFabFun box arrives, wear

torn jeans, and have a tattoo (Ok, full disclosure, I do). If there is a stereotypical 50-something mom, that is not us. Being unconventional is not the exception, but the norm. But when I started thinking about what I liked about her and vice versa, I saw no reason that every woman in the world, regardless of their age, social status, or health could not create the identity that they wanted for themselves. Being unconventional does not mean that you break with all tradition. But doing something slightly uncomfortable today, by stepping outside of your comfort zone may allow you to create whom you want to become. The trick is not to think outside the box but to realize that there is no box, to begin with. So here are a few are a few questions to ponder. Whom do you want to be? How do you want others to see you? How much fun are you having? When you look at the people in your life, consider the connection, creativity, and community that you are bringing to each other. Some people will only accept you as long as you fit in their box. Don’t be afraid to disappoint. Hello! My name is Lori Burns, and I am a wife, mother, and student working on my Master’s degree in professional counseling. I live in Frankin Tennessee, and love football, watching my son play golf, the Oregon coast, and French pressed coffee. We have lived in Tennessee for 4 years, moving here from Queen Creek Az in 2014. I have 1 son, a 13-year-old in the 8th grade. After 20 years of marriage, my husband still thinks I am the funniest person on the planet, and I love him for letting me control the remote control. We are perfect….

February 2019 | 15

THE GRIEVING BEGINS by Joannée DeBruhl Stone Coop Farm, Brighton, MI

ccording to the American Farmland Trust, approximately 175 acres of farmland in the U.S. are lost to development EVERY HOUR! Picture a strip mall, where a Home Depot, Lowe’s or Walmart is located. Those strip malls are between 50-200 acres. In a large majority of them, a farm used to be there. If we lose all our farmland to development, where will we grow our own food? This is a State Department concern – food security. Somehow, we need to support local farms, pay the real

16 | Good Fat Life

price it costs to grow healthy food, and stop selling and developing our farmland. Now my farm is just one more statistic of the farmland lost every day. I was a farmer at Stone Coop Farm, a certified organic vegetable farm in Brighton, MI from 2011 until November 2018. My business partner has decided to sell our land. There are four subdivisions going up all around us and our property is zoned residential. There are over

at seeing opportunities and possibilities at every situation thrown at me, so that has been where my brain has been for the last 4 weeks. Recently I had to walk the real estate agent around the farm. I had to show and explain how things were built, where the underground utilities and water lines are located, the idiosyncrasies of the heaters for the bathroom and office, why the motors on the hoop house sides were broken and why we chose not to replace them. I also had to listen to talk about selling the hoop houses, renting the farmhouse as soon as we move out, building homes in our wonderful wild meadow and on our farmland, and how our barn would make a great home or studio. Monetarily, our farmland is worth more as a development.

1000 single-family homes being built less than a half-mile from our farm. Our last farmers market was on Saturday, November 24, 2018. t was tough laying off my staff and saying goodbye to my customers and my community. But for the past month, I have been focusing on the logistics of closing the business and trying to define what the nonprofit portion of our farm will look like in 2019 and beyond. I am great

I understand the needs of my business partner to get some of the money back for all the investments he has made over the last 8 years. But for me, this place was never about the money. It was about the vision, the place, the community, the positive energy, and the people. Shouldnâ&#x20AC;&#x2122;t there be places on earth, shared and enjoyed, because they are needed? Why does financial value seem to always win over everything else? In the last 8 years, Stone Coop Farm has changed our community, our county, and our planet for the greater good. We not only grew incredible food, but we also provided a safe space for everyone: old, young, disabled, healthy, weak, strong, rich, poor, straight, gay, Democrat, Republican, religious, atheist. We were here to make a difference, to make the planet a better place, and to enjoy each otherâ&#x20AC;&#x2122;s company. That will be the biggest loss of this farm, our community. I walked around the farm, giving the tour and remembered that my husband and sons built the pavilion. My husband February 2019 | 17

fell off a ladder during that build and broke 3 ribs. My family of four was living in a travel trailer on the farm for six months at the time, and we had to try not to make him laugh while his ribs healed. My entire family and many, many friends, helped me build this incredible place. My family gave me thousands of hours of their time to help me at the farm. They gave up weekends and vacations, so I could be here. I know every inch of this place, all 30 acres. I designed the layout for the farm, the root cellar and floor plan for the farmhouse, the workflow for the barn and spaces for events. I had a long-range vision of what this could be. So many memories. I created a nonprofit in 2018 so we could buy the farmland and put it into a farmland conservation easement to ensure it would be a farm forever. I had hoped that one day I could retire and pass this place on to the next generation of farmers. It has been difficult to pack up all my belongings and leave this way.

So, here’s my plea. Search out local farms in your area. Do an online search or try www.localharvest.org. Buy food, produce, milk, meat, eggs, etc. directly from these farms. If you have land, lease it to a small beginning farmer because they will take care of the land, not destroy it. Buy food that is in season for your area. Support farmers markets and talk to farmers to find out if you can visit their farm and to learn more about their growing practices. Many farmers markets allow wholesalers to sell produce and act like a farmer, so talk to the vendors and verify they actually grew it. Many of these wholesalers see the prices that the real farmers are charging, then undercut those farmer’s prices. Educate yourself by visiting farms and/or growing your own food. Don’t quibble on the prices the farmers are charging, it probably doesn’t even cover their costs to grow that food. Over 60% of U.S. farmers work a second job to support their farms. They need our help. Don’t let our local farms and food systems die.

In order to pursue my new passion I attended Michigan State’s Organic Farmer Training Program . I worked on their 10-acre farm every day for 9 months to learn all aspects of organic farming, including pest management, crop management, and winter growing in hoop houses (passive solar greenhouses). It gave me the hands on experience I needed to start my own farm. I love owning and living on the farm with my family. I believe everyone should have access to healthy, fresh, and tasty produce. During the last several years, we have created a fantastic community on the farm and I am privileged to be part of it. Wonderful and joyful people surround me and help support all we are doing at Stone Coop Farm. I can’t ask for a better place to be!

18 | Good Fat Life

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MAKING THE WORLD A BETTER PLACE

Dr. Anthony Gustin

20 | Good Fat Life

r. Anthony Gustin, DC, MS, CEO of Perfect Keto, is an American board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and food skeptic. Dr. Gustin holds a Biology degree, a Bachelor of Science (B.S.) in Human Anatomy, a Masters of Science (M.S.) in Exercise and Sports Science, a Doctorate in Chiropractic (D.C.), and is also a Certified Strength and Conditioning Specialist (CSCS) and Certified Chiropractic Sports Physician (CCSP). Dr. Gustin holds the belief that the world is a better place when people have better physical health and that you have better physical health when you eat real food. He also believes that everyone can take control of their health by making better food choices, which dramatically improves how you feel, think and act. The goal of Perfect Keto is to help people upgrade their nutrition and achieve optimal health through proper nutrition education and using high-quality, clean, ketofriendly food products and supplements that make keto dieting easier on a daily bases. In a recent interview, Dr. Anthony Gustin answered the following questions.

What is your background? When I was younger, I was super overweight and unhealthy, I really wanted to take control of that. I started learning as much as possible about health and got obsessed with it. That led me to what I am doing now, the mastery of health tactics learned by the shortcuts I took growing up. I wanted other people to have access to the same shortcuts that I saw success with. So, I got my doctorate in chiropractic, and Masters in Sports Rehab. I then opened up six clinics in San Francisco. I worked with a lot of athletes, a lot of people with functional medicine, and then figured out that nutrition was the number one thing that helped people to get to their goals of health. If that was ignored, nothing else would work. I really tried to figure out as I scaled the clinic system, how many people I could truly help. It wasn’t until doing a math problem that I realized that it wasn’t going to be with my clinic systems, I needed to come up with a scalable solution. My first company was Equip (formerly pureWOD). The goal was to bring whole food nutrition to people through

supplement form. The second one and another big tool I was using in my clinic was the ketogenic diet. And so, whether that was for weight loss, inflammation reduction, cancer treatment, diabetes, etcetera, the ketogenic diet was a great tool that I was using with a lot of different people. The problem with that is it was very, very hard for people to stick to. In an attempt to get people the help that they needed, I wanted to create a solution which provided them with content to learn as well as provide products they could easily consume. This would empower them with the right tools to stick to a ketogenic diet and get all the benefits they needed.

Why keto? I use this in my clinic, and personally saw the benefits of the people who followed it. Truthfully, the health benefits range from lowering inflammation to treating neurodegenerative disease, cancer, etcetera. However, I think the biggest benefit now is that people relate it to weight loss. Following the keto diet is an effective tool to lose body fat, especially in our society where we’ve overeaten carbohydrates to the standpoint of shoving all this extra energy into our fat cells. Teaching the body to burn fat as fuel, so we can lose body fat is probably the number one benefit.

February 2019 | 21

The Vision for the future: What changes are you seeking to make?

The number two benefit (and this is why I do it) is mental performance. So, people can try the ketogenic diet, they can try ketones, exogenous ketones and they will feel a huge benefit just from a mental standpoint almost immediately. I think that that’s a huge selling point for a lot of people. It’s a realization that brain fog goes away but you get limitless mental energy. It’s a huge game changer for a lot of people who need to do a lot of mental work.

I want to make this as easy as possible. Right now, it’s still kind of tough. If you are traveling and go to an airport, a convenience store, or a grocery store, there are just not a lot of easy options. It can be frustrating when someone tries really hard to adhere to this lifestyle and can make it work at home, but once they leave their house, an area of control, they don’t know how to make a better decision. And that’s the kind of the problem we are focusing on to fix. We are blanketing as many areas as possible to make sure that people have not only a ketogenic friendly option but a healthier option as well. That’s probably my biggest complaint with the ketogenic diet right now, not everything that is considered healthy is considered keto, you need to know your ingredients to make it keto.

What has been the impact so far? The third benefit is physical performance. Anyone from an endurance athlete to a weekend warrior can benefit greatly from just being able to tap into their own fat storage for energy. Those are the main the three benefits people tend to experience when working with a keto lifestyle, but the treatment of neurodegenerative diseases and metabolic syndrome is also a super important aspect. These are the problems that have been increasing in our country over the past few decades. Slowing the increasing rate of these will lead to a healthier nation.

22 | Good Fat Life

I’m confident that we’ve done a great job with what we’ve been doing. But I think the most important thing is that people are finally ditching the excuses, trying it out, and sticking to it. That is the reason why it’s spreading so quickly, people are getting results. It’s mostly spread by word of mouth and it’s been an amazing thing to witness.

What differentiates your product given the explosion in the keto market? Our adherence to quality is number one. Most companies put fillers in their price. They put a lot of garbage with the intent of making more money. We funnel all of the profits

from our products back into our company to enhance our products. So, for instance, our bars took us 18 iterations to make. We also go so far as to test to make sure that the bar does not increase your blood sugar. Another important thing to mention is that with our powder products, there are no fillers, no flow agents, and nothing that is going to damage your health. We do this along with supporting the community and investing money into content development so that people understand how to do this the right way.

Are most of your customers new to keto? I would say yes and no. There are a lot of people who are new to keto. They try it out for the first time and see the benefits, so they stick to it, which is great. However, a lot of people who aren’t fully keto can use our products to get some of the added benefits of a ketogenic diet without having to be in ketosis the whole time. For instance, even when I’m not in ketosis, I take exogenous ketones for the mental benefit. As I had said earlier, that is my most important thing.

What do you fear most when people try to incorporate a ketogenic lifestyle? What I fear most is that when people try the ketogenic diet they do so in a way where they think they can just eat lower quality foods like butter, bacon, and cheesesteaks and then wonder why they are not feeling better or reaching their goals. When they do that they believe that keto isn’t for them. It’s a whole plan of wonderful foods, some better quality than others. So people doing a non-whole foods version of a ketogenic diet, is my biggest fear, and I don’t want that to effect the ketogenic diet long term, just because people are doing it the wrong way.

Who is Perfect Keto for? Anybody who wants to try a keto lifestyle and be successful, but also be healthy at the same time.

What is Perfect Keto for? Perfect Keto makes a ketogenic lifestyle easy. We’re trying to make products, contents, and guides, so the ketogenic diet is easier to follow and not confusing.

What and why will people tell their friends about Perfect Keto? Well, I hope they would say, we help you reach your goals faster by providing the right tools to succeed, delicious ones too. Things that taste good and perform well. I think we put so much effort into building the community because we care about people and their journey. Perfect Keto was built so we can propel forward to help more people. For a limited time, please use code GFL for 27% off Perfect Keto products. perfectketo.com/gfl

February 2019 | 23

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

Healing Your Relationship with Food

Soul Cyphers: Decoding A Life Of Hope & Happiness

by Meena Puri

by Robert Clancy

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. amazon.com

24 | Good Fat Life

How would you change your life if you were shown proof of the Divine? How would you live the rest of your days? For more than half of his life Robert Clancy has kept a secret from almost everyone who has known him--a deeply spiritual, life-changing encounter with an angelic entity. For the first time, Robert shares this story, and many others, coupled with brilliant and powerful life decodes that allow for life-changing transformation. Soul Cyphers: Decoding a Life of Hope and Happiness brings you wonderful inspirational stories, along with simple life-changing practices you can encode into your daily routine to achieve true happiness. • Gain a greater sense of fulfillment • Learn to communicate from your heart • Discover your true worth • Live with purpose and meaning • Find a true path for joyful living

To order go to amazon.com

Living Happy To Be Me by Valerie Sheppard Millions of people throughout the world are looking for the road to happiness. The problem is that many are using the wrong map! Multiawared-winning, #1 international best-seller Living Happy to Be ME!: Dancing Your Soul Lightstyle© can help! It’s an exquisite marriage of guidebook and practice tool, combining consciousness-raising instructional narrative with practical action steps. There are also blank and lined pages for capturing thoughts and impressions along the way. It includes helpful perspective through inspirational quotes, poetry and imagery that awaken the heart and set the stage for profound personal transformation. Living Happy to Be ME!: Dancing Your Soul Lightstyle© is a perfect companion for the journey into a more conscious and happy life! For more information, excerpts and videos, please visit HappyToBeME.net. Hard copy and Kindle available at getbook.at/LivingHTBM

Who’s Your Gladys

Taming Gladys

by Marilyn Suttle and Lori Jo Vest

Every customer oriented business has its own Gladys; someone who demands more than most companies are able or willing to give, one who pushes front line service representatives’ buttons, one who requires a higher degree of skill to manage. One who let’s just say it can be difficult. Yet how is it that some businesses prove able not only to satisfy their ‘Gladys’, but turn her into one of their most loyal, utterly pleased customers? Filled with inspiring real-life case studies, “Who’s Your Gladys?” reveals how large and small companies from a variety of industries avoid creating difficult customers in the first place.

Taming Gladys! The Busy Leader’s Guide to Creating Fierce Customer Loyalty is a proven guide to creating lasting customer relationships.

amazon.com

Companies can make significant improvements from a multi-part customer service course based on our real world findings. Even those with busy schedules and nonstop customer demands can use bitesized lessons to train their teams in short meetings or through self-study. Taming Gladys is a customer service boot-camp-in-a-book that busy leaders can use to take their service team’s skills to the highest levels.

Color Their World: The Art of Creating Strong Customer Loyalty by Marilyn Suttle The creative process sets you up for success by lowering stress, raising resilience, and sparking ideas to solve your most pressing customer care problems. Enjoy each page personally or use it with your team. Enjoy yourself and keep inspired as you turn your customer care into an art form.

Downsizing the Silver Tsunami: Who to call and where does the stuff go? by Sharon McRill Downsizing the Silver Tsunami: Who to call and where does the stuff go? gives you the tools to plan a stress-free move. Sharon McRill, relocation and organization expert and founder of The Betty Brigade, shares a simple to use and easy to implement format which includes step-by-step things you must do to not be swallowed up by your relocation. Even if you are just thinking of downsizing or organizing, ‘The Silver Tsunami’ will get you moving in the right direction, the right way. This is the moving reference you’ve been waiting for! Downsizing the Silver Tsunami is the compilation of years of working with thousands of clients and helping them resolve the moving problems and logistical and vendor questions that come up for us everyday. www.bettybrigage.com amazon.com/author/sharonmcrill

amazon.com February 2019 | 25

NEW YEARâ&#x20AC;&#x2122;S DIET RESOLUTIONS DONâ&#x20AC;&#x2122;T WORK! We must heal our relationship with food first by Meena Puri

very New Year, most of us resolve to better our health, and a better diet is at the top of those resolutions. Everyone claims to have the perfect diet for

26 | Good Fat Life

you! Bombarded with the enticing ads, their promises, and compelling testimonials, we resolve to buy into at least one of them. We are all gungho at the beginning of the year with

the new diet, but the results fall short of what we anticipated or expected. A few weeks or even just days into the new diet our energy wanes, our willpower fades away and before

The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition. –Thomas Edison newly released #1 Best Seller book, “Healing Your Relationship With Food: The Ayurveda Answer” explains why we become anxious, worried and frustrated, and then eventually give up, all because we are not solving the right problem.

we know it, we fall right back into our old habits of eating and blaming ourselves for not being disciplined enough to follow through. Getting stuck in the self-sabotaging patterns, we quickly begin to look outside again for something that will keep us inspired, give us quick results and most importantly would be easy. Is that too much to ask? It IS too much to ask as long as we continue to look outside of ourselves in search of that perfect diet. But it is easily attainable when we dig deep into our habits and our relationship with food. Our struggles with diets and food are less about food and more about our psychological conditioning around food, our lack of deeper understanding of ourselves and our stressed-out lives. If that was not enough, challenges like guilt, shame and emotional hunger combined with our disconnection from natural food sources create the perfect storm for this dysfunctional relationship with food. Adding to that a society that promotes overconsumption, addiction, and lack of personal responsibility makes the perfect recipe for more illness and disease. To create health, we need to look in the opposite direction - inward.

What’s out there, is information, but to transform our health what we need is wisdom. That source of wisdom is within each one of us. All that’s needed is our willingness to try to access it! Why do we place so much emphasis on food and diets when it comes to creating better health? Because food is one of the big ways we can all participate and take the reigns of our health into our own hands. Nothing gets more in the way of our aspirations, our goals, and our ability to live a purposeful life than ill health, and nothing can stop us from living our rich and meaningful life when we are healthy from the inside out. Food is a metaphor for life; if we can heal our relationship with food, we can heal our lives. Inspired by the daily struggles of my clients and many Americans, my

This book goes deep into emotional eating and all the psychological conditioning around food, and a way to heal this conditioning by going to the root of the problem and understanding the bigger picture. The book explains how the 6000 years old ancient and timetested Science of Ayurveda provides that bigger picture and invites the reader to: •

Go back to the basics of eating and nourishing oneself

•

Get physical and emotional satisfaction from food in a healthy way

•

Look beyond the caloric content of food and gaining a deeper understanding of what’s on our dinner plate

•

Simplify food choices to regain balance and optimize our health.

•

Bring joy back into meal planning and preparation with simple recipes

•

Utilize food as medicine

February 2019 | 27

so it supports our health, our purpose, and our life? With Ayurveda, we can!

Knowing is one thing, but most of us struggle with doing what we know. This path from knowing to doing is riddled with complexity, conflicting information, and our own lack of understanding about ourselves. We need clarity, and a deeper understanding in order to integrate our knowledge into our lives. This is where Ayurveda fills the gap. It provides a system to heal our relationship with food, a system that brings us clarity, common sense and wisdom, a system that provides a bigger context and that is relevant and usable for everyone. Most importantly, Ayurveda provides a system that promises lasting health while ending our battle with food once and for all. Instead of providing a set of rules to follow and the inducement to forever chase the next best diet, Ayurveda is a pearl of dynamic living wisdom that assists us in understanding our lives, ourselves, and our changing needs. It guides us to optimize our health naturally, in alignment with our calling or our purpose. Food is a means to an end. Can we relate to it in a way that creates an inner environment of balance, health, and longevity? There is a natural intelligence in food. Can we maintain and harness its intelligence

28 | Good Fat Life

Ayurveda’s deep wisdom and understanding is foundational in healing our relationship with food and it empowers us to assess the fad diets and programs that keep us searching for results at the same time as they fail to fulfill the promises they make. Ayurveda is a holistic system that views each individual as a whole and understands that all levels of our existence—physical, emotional and spiritual—are interconnected. Ayurveda starts from the premise that health isn’t just about a lack of symptoms, but it’s about a balanced mind and body. It recognizes that spirituality and healing are not separate concepts; they are one and the same thing. This is how food becomes our medicine. I am convinced that the solution to our food-related problems lies in returning to basics, in simplifying nutrition, and in building a healthier relationship with our food and food sources. Most importantly, it lies in our willingness to use our common sense and ask the bigger questions when it comes to our struggles with food. I am certain that when we view food as our ally in creating long-lasting health and healing, we may be taking the single most important step in healing our relationship with food, regardless of what background, beliefs, and associations we may have. I believe that food can be the source of health and healing. And, when viewed as such, it can be our most valuable resource in dealing with stress. Our real hunger is for love, comfort, joy, satisfaction, and fulfillment. Food

is a medium of expression for all of those vital aspects of what we seek in life. It is up to us to extract the real nutrients from our meals simply by shifting our attitude, by slowing down, and by taking the time that is needed to nurture ourselves. What we experience through eating will be infused into the other areas of our lives. Food is love. Nothing says “I love you” more than a meal that we cook for ourselves or someone else. We feel the love in the comfort, warmth, and satisfaction when we eat. When we can allow our ego to shatter and surrender to what simply is, love is all that remains. We heal! Food is the most natural state of medicine, providing healing energy with every bite. It repairs our internal organs, nourishes our body, and comforts our soul. Our body’s own innate intelligence guides us as to what to eat if we don’t get in the way. It is more common-sensical than we think. Paying attention to the effects of food on your mind, body, and soul can create a solid frame of reference that will point the way to which foods are good for you and which are not. Food is a tasty way of restoring balance to your body. Believe in the healing power of food, and you will naturally be drawn to use food in this way. Meena Puri is an Ayurvedic Practitioner, Yoga and Meditation teacher and author of #1 Best Seller book “ Healing Your Relationship With Food: The Ayurveda Answer” She is the founder of Ayurvedic Healing Center and The Yoga School of Milford. She has a clinical practice in Milford and guides her clients to better health and healing. You can contact Meena at 248-202-0983 or mpuri@ayurvedichealingcenter.com For more information, visit her website ayurvedichealingcenter.com and get your copy of her book at Amazon.

With a variety of performances throughout the year from holiday favorites to Broadway and beyond, we have something for everyone!

Sing with us! Now scheduling stress-free voice placements for the upcoming season. There is a choir for everyone, men, women, children, ages 8 to 100+.

CHOIRS INCLUDE: • Chorale (Encore, Just Too Sharp) • Women’s Chorus (Ladies First, Decibelles) • Youth Choir

livingstoncountychoirs.com

MARK YOUR CALENDAR: Church Choir Workshop & Concert Livingston County Chorale, Alma College Choir, Howell High School A Capella Guest Conductor Dr. Will Nichols, Alma College February 9 – Workshop 10-3, Concert 3:15 Tickets: Free Will Offering, Doors Open at 2:45 First Presbyterian Church, 323 W Grand River Ave, Howell, MI 48843

Heroes & Villains With Special Guests: Glenns School of Dance Saturday, April 6 @ 7pm • Sunday, April 7 @ 4pm The Naz in Brighton

Psalms, Hymns and Spiritual Songs With Special Guests: Calvin Women’s Chorale, directed by Dr. Pearl Shangkuan Sunday, April 28 The Naz in Brighton

GOALS! by Sharon McRill

his time of year, we all think about starting fresh. A new year, new you or maybe a new outlook, however, what if you like who are and you didn’t want anything to change but it was forced upon you? Perhaps it’s a divorce or a death in the family or a health scare that is causing you to re-evaluate. Sometimes it’s about the choices we make even when it feels like choices are being made for us, that make all the difference. Three years ago, I needed a change so I started using essential oils just because I was curious. One of the things that bothered me most was, I didn’t like how heavy my body was, I was gaining about 5 to 8 pounds every year and not losing any, so in 30 | Good Fat Life

the last several year’s things caught up to me and I didn’t feel great around my body weight.

shake that you add water too or some sort of nondairy product to make it liquid.

I decided to try something different, I did my very first cleanse. It was a five day cleanse from Young Living essential oils. It was easy to understand because it was guided with an instruction manual and an online group. I never felt hungry, not even once. I started drinking Young Living Grapefruit Vitality oil in my water daily. Most don’t know that grapefruit is a natural metabolism booster.

This program was no joke, I had to weigh myself, take photographs and measure different parts of my body in order to participate. It was way outside my comfort zone, but I was tired of not being healthy, it was time for a change.

I then jumped directly into the Young Living Slique 60 program. It’s a 60-day weight loss program where you basically replace one meal a day with a pre-measured

At the end of 60 days, I had to take a new photograph and re-measure my body in the specified areas. Low and behold I had lost 26 pounds! I was so happy and it was easy. I had tried many different ways to lose weight but I had always gained it back. Now here it is a year later,

and I have kept the weight off! I haven’t done anything specifically except being more cognizant of what goes in my mouth and how much I move, in terms of exercise. Needless to say, I am going to do this program again in January. I have another 25 or so pounds to release, and this year I’m excited to do it! Young Living does give a money back guarantee on this product as long as you follow the program. And they even give incentives by offering some amazing gifts and monetary compensation to people who lose the most weight in their specified categories. It’s fun! We all have goals to achieve, do what you need to do that makes you feel good in this new year. For me, it was losing weight. For you, it might be saving money, or being more intentional, or meditating everyday, but whatever it is, follow through because what works for you is what works for you. I’d love to hear about your goals and what you’re doing in 2019 that will make a real difference for you. If you’re interested in joining me on my weight-loss journey please feel free to email me and I’ll give you the information that you need to get started! Wishing you the very best 2019! Sharon McRill is owner and president of The Betty Brigade, a relocation and organization company based in Ann Arbor, Michigan. She started using Young Living Essential oils in 2016 and fell in love with them and the companie’s high-integrity. She has turned her home and life into non-toxic spaces. YL member #3625555 www.bettybrigade.com February 2019 | 31

HEALTHY KETO RECIPES by Kristi Hunt

Recipe by Chef Kristi Hunt

Chocolate Muffins Makes 10 standard-sized muffins Per muffin: 199 Cal, 16g Fat, 8g Carb, 4g Fiber, 5g Protei

Ingredients 1 cup almond flour ¼ cup coconut flour ¼ cup cocoa powder ¼ cup Pyre stevia blend granulated sweetener 2 tsp. baking powder ¼ tsp. cinnamon ¼ tsp. salt 3 large eggs ½ cup canned coconut cream ¼ cup avocado oil or melted coconut oil ½ tsp. vanilla ½ cup sugar free chocolate chips Directions Preheat oven to 350 degrees F. Combine almond flour through salt in a large bowl and whisk together making sure to break up any lumps. Whisk eggs through vanilla in a medium bowl, and then fold into the dry ingredients. Fold in chocolate chips. Fill 10 muffin cups with approximately ¼ cup of batter. Bake for 25 minutes, or until inserted toothpick comes out clean. Growing up, one of my favorite things to do was to play “cooking show” where I would pull spices and ingredients out of the pantry to create my own culinary masterpieces. After graduating with a bachelor in Marketing and International Business, I moved to Chicago and pursued a career in business. Falling in love with the food scene, I enrolled in a traditional French Culinary program. Soon after I began working in the culinary industry, where I developed a gluten intolerance and dairy sensitivity. That is when I discovered that food served a purpose far greater than being a delicious pleasure. Food is fuel, and my focus shifted to preparing foods that not only taste great but serve the body. As the Nutritionist at the Good Fat company we provide clean, sustainable fuel for the body. My approach with product development is to create simple yet pleasurable products that our bodies can trust and rely upon. 32 | Good Fat Life

Recipe by Chef Kristi Hunt

Chicken Parmesan with Creamy Zucchini Noodles Serves 4

Per Serving: 525 Cal, 36g Fat, 8g Carbs, 2g Fiber, 42g Protein

Chicken Parmesan is quick and easy to whip up, and for me is so much more satisfying than a grilled or sautéed chicken breast. One tip I often share is about the breading process, and this goes for anything breaded – the first step should be a dusting of flour prior to the egg wash. This gives the egg wash something to adhere to, making for a more evenly breaded end product. Don’t worry; the amount of flour used in the dusting process is so minimal that it will not have much impact on the overall keto macros of the dish. Ingredients; 1 lb. chicken breast cutlets, sliced ½” thick 1 tbsp. gluten free flour 1 large egg 1 tbsp. half and half cream ½ cup almond meal ½ cup parmesan cheese, grated ½ tsp. salt 3 tbsp. coconut oil 4 cups zucchini noodles 1 cup half and half cream ½ cup parmesan cheese, grated ½ tsp. garlic powder ¼ tsp. salt Directions Prepare 3 bowls for breading the chicken. In the first bowl, add gluten free flour. In the second whisk egg with 1 tbsp. of cream. In the third combine almond flour, ½ cup Parmesan cheese and ½ teaspoon salt. Bread chicken cutlets by first dusting lightly in flour, then dunking into egg wash, and then lastly the almond meal coating. Heat a large sauté pan over medium heat and add coconut oil. Add chicken to pan and cook on each side for about 3-5 minutes, or until golden brown. Chicken should feel firm to touch when done, but if your cutlets are thicker, you can finish cooking by baking in the oven at 400 degrees F to avoid over browning. To prepare the creamy zucchini noodles, heat another large sauté pan over medium high heat and pour in 1 cup of half and half. Let the cream come to a boil, and then reduce to a simmer. Fold in remaining Parmesan cheese, garlic and salt, and return to a gentle boil, and reduce to a simmer (you should see small bubbles and the sauce begin to thicken). Add in zucchini noodles and simmer just until warmed, about 1-2 minutes. February 2019 | 33

CHOCOLATE AND THE SOUND OF MUSIC by Sherri Richards

s chocolate one of your “Favorite Things?” The Sound of Music has been my favorite movie since I was 8 years old. The movie was made in Salzburg Austria. 300,000 people visit Salzburg every year because of their love for the movie “The Sound of Music.“ Obviously I’m not alone. My husband Bob and I recently went to Salzburg for a wedding. The ceremony was on the back porch of the Von Trapp family home that was portrayed in the movie. Think of the boat scene when everyone in the curtain play clothes fell into the lake when Captain Von Trapp comes home. It was surreal. I felt like I was in a movie. In many ways it blew my world of all things possible, wide open. Going to Salzburg - sure (it was definitely on my bucket list), but to attend a wedding there, and participate not as a tourist, but as a guest – incredible. All four days were unbelievable, and the Sound of Music sets were gorgeous. Because of this experience, I’ve been inspired to think bigger and in a different way. So much more is possible. As I was waiting for my return flight home, I began reading the International English edition of the New York Times. Truth is, I was hungry for anything written in English. I found an article called, “No, chocolate probably isn’t a superfood”, by Anahad O’Connor. It was about the manipulation of data from food scientist Brian Wasnick at Cornell University. The article stressed the impact of false data and how it could lead to a bigger problem in nutrition research globally. Until recently, Wasnick was one of the most respected food researchers in America. His research was significantly and possibly deliberately flawed, and it has been for years.

34 | Good Fat Life

Sigh. We have been misled. Again. Have you ever wondered why one-day chocolate is a superfood saving you from cancer, and the next month is causing you cancer when you look at conflicting research? You can substitute chocolate for coffee, meat, fat, etc. Pick your food. I am sure you can find the “evidence” you seek from the two to three million studies reported every year. I am not kidding – two - three million “studies.” Herein lies a big part of the problem. While only about 1400 of the false articles are retracted annually, many scientists are publishing one paper every FIVE days. They are encouraged to write articles with the intention to go viral. Critics argue that much of what is published is unscientific or manipulative to draw misleading conclusions and generate lots of clicks. This is why it’s imperative to pay attention to your body. See what makes you feel you’re best, or not. I enjoyed the days I ate Keto, and I got in a five-six mile walk. I had more energy and strength compared with the days I ate sugar and extra carbs (It was a once in a lifetime wedding in Salzberg, after all.) At the end of the day, selfawareness is the key, versus some published “opinion.” Be discerning. Your health is in your hands. For our Sound of Music lovers! – the Von Trapp’s were married 11 years and had 3 more children before the Nazi’s came to Salzburg. All 10 kids and their parents left Austria before the war via train by their own choice.

Are you very good at what you do, but struggle with the business of your business? Is it time to take your business to the next level? Do you know you could be doing better, but don’t know where to start? Have you lost your focus? Do you want to run screaming out of the room? SERVICES OFFERED:

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