GOOD FAT L I F E
Q1 ISSUE JANUARY 2021
I N S P I R E D H E A LT H Y L I F E S T Y L E
YOUR 2021 GUIDE TO SELF - CARE
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“You’re braver than you believe, and stronger than you seem, and smarter than you think.” — Winnie the Pooh (Pooh’s Most Grand Adventure) January 2021 | 3
Ok – I am just going, to be honest. Writing for this issue has been a real challenge. At first, I thought it was because I had no words. But after waking up night after night at 3:00 am, I have come to realize that my challenge is just the opposite. I have too many words! My brain will simply not shut off. I know many of you can relate. What the heck is going on? Self-Care. It has become one of those phrases that are WAYYYYY overused. It would be annoying if I wasn’t so excited and in awe of how empowering the daily practice surrounding these two little words really is.
“Happiness is the new rich. Inner peace is the new success. Health is the new wealth. Kindness is the new cool.” —Syed Balkhi
So what really is self-care? Our team here at GFL HQ decided, that it is such a vital and vast topic, to devote the entire year of 2021 to take a deep dive into understanding what self-care really is. The truth is, like everything else that pertains to each of us humans, the answer is going to be different for everyone, and it incompasses many aspects of our lives. When we first started on this journey, of course, I went to Google. I was stunned by how many charts, graphs, images, etc., are out there representing the concept of selfcare. Not one to reinvent the wheel, I pulled a few of my favorites, which are sprinkled throughout this issue. These are meant to be a starting place for you. See what you find that makes your heart sing. Whether you resonate with five pillars or eight is not as important as finding something that you can build on. The quest is to create a daily, weekly, monthly, annual self-care practice that works for and inspires you. Play with it, and most of all, have fun! This should not become another thing TO-DO. Over this next year, we will introduce various articles, products, and services that you can incorporate (or not) into your own regular practice. This includes a Personal Self Care Allowance concept available to anyone. And because we have our weekly podcast, Inspired Good Fat Life, we are very excited about the opportunity to introduce many of the people who provide these groundbreaking products and services to you each week. It is often the little things, like knowing how to use vinegar and potatoes that have been appropriately cooled to become a gut-friendly bowl of comfort food! Who doesn’t love potato salad? Or how important it is to move in three different ways to get maximum body benefit – and hint – cardio is not on that list of three! Check out Dr. Rushford’s article on page 14. So much is possible in 2021 when we decide to surround ourselves with resources that support and inspire us to create the life we want to live. It starts with taking care of ourselves first. Think of it as your personal oxygen mask.
Much love, Sherri Richards
Publisher sherri@goodfatlife.com 4 | Good Fat Life
Is mood a gift or a skill?
Create a Vision Board for 2021 and Support a Local Charity!
Self-CareWorkshop
Date: February 13
Date: March 13
Some days, we wake up with
Time: 1:00pm to 4:30pm
Time: 1:00pm to 4:30pm
Location: Grit and Lavender 211 N 1st Street, Suite 200 Brighton MI 48116. 440.289.8321
Location: Grit and Lavender 211 N 1st Street, Suite 200 Brighton MI 48116. 440.289.8321
Cost: $75 Includes everything including some bubbly!
Cost: $75 Includes everything including some bubbly!
optimism and possibility… we’re able to find more reserves, connect better and do more generous work. That might be because the outside world has handed us good news and opportunities, or it might be because the chemicals in our brain are particularly aligned… I think it’s fair to assert that sometimes, our moods are handed to us. But it’s also clearly true that we can do things to improve our mood. Morning pages, meditation, exercise, positive thinking, the right audio inputs, who we hang out with, the media we consume– it’s all a choice. And if it’s a choice, that means it’s a skill, because we can get better at it. – Seth Godin
Create you personal self-care practice for 2021
A special event for Valentine’s Day!! Bride+1 is a romantic comedy about a Latina who races against her biological clock by throwing herself a wedding. Now all she has to do is manifest a groom! In time for Valentine’s day, Filmmaker Christina Morales Hemenway, an Ann Arbor Pioneer High and Community High graduate, will be releasing her movie, Bride+1 available 2/2/21 on iTunes, Amazon, GooglePlay, Microsoft, Vimeo, VUDU, Fandango. This film will also be for sale or rental on Comcast, Charter, Cox Cable, DIRECTV, Dish Network, ATT-U-verse, Sling TV, and many other traditional cable and satellite systems! In keeping with GOOD FAT LIFE’s self-care theme this year, watch the movie and read about the interesting “love yourself” backstory behind the casting in our next issue. In the meantime, here are links to the preview. www.dancingstarproductions.com/bride-1; www.imdb.com/title/tt7211028/
Hear Christina talk about her journey and experience making this movie on our podcast, January 25th!
January 2021 | 5
Contents 10 A Most Extraordinary Year 12 Sherri’s Favorites 14 The Return Your Body Needs 15 Types of Self-Care 16 Water and Stress Reduction: Sipping Stress Away 18 Self-Care to Fuel Your Well-Being 20 Your Daily D.O.S.E. of Happiness 22 You CAN Eat Potatoes and Have a Healthy Gut Too! 24 The Reading Room 26 Reclaiming Joy in 2021 30
Turning Tables
32 The 9 Best Vinegars for Cooking, and 2 You Should Never Use 34 Creating Your Money Map to Financial Freedom 6 | Good Fat Life
January 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 Audrey Choate Gina Shaw Wini Curley Christine McKinney Dr. Adam Rushford Jennifer Sprague Jennifer Hoelscher Amanda Lauren Special thanks to the Townsend Hotel for providing us a lovely backdrop for our cover photo.
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
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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.
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 AUTHORS 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 French-pressed coffee. I’m a selfproclaimed homebody. These days, most of my time spent in front of the computer in my sweatpants, trying not to mangle my words, sometimes forgetting to eat. Life is good.
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 and for the past 7 years has nurtured the development of a community that doesn’t settle for average health and growing this pursuit in as many lives as possible.
Jennifer Sprague enthusiastically guides clients and young adults toward their Best Selves through habit and lifestyle change. This inevitably includes developing self-awareness, building resilience, and aligning with purpose. She is the Transformational Health Coach of Best Self with Jen Sprague, LLC and a Certified Yoga Instructor and animal lover on the side! She taught for 15 years prior to coaching and is thrilled to recently add young adults to her coaching roster- a true gift to support our next generation.
Inspired Good Fat Life came into my life at a pivotal moment, I’m Milena Koprivica, a daughter, a friend, a loyal hard worker. For many years I’ve battled with bipolar disorder and I’ve recently accepted that to be a part of me. I write poetry and I create animations, but most importantly I live to love and connect with others. Karen and Sherri inspire me to be my most authentic self and as each day goes by I can feel myself becoming a person that I love so dearly. I have graduated with a degree in public relations and new media and I hope to use these skills for the better of the community. Growing up in Detroit has made me aware of different backgrounds and lives and I work everyday to understand unique perspectives. I’m excited to be apart of Inspired Good Fat Life, a company that truly embraces love, health and wellness.
Wini Curley, PhD is a Leadership and Resilience Expert, Inspirational Speaker, and Teamwork Consultant. Organizations hire Dr. Wini to show stressed leaders and their teams how to pivot effectively in the face of challenges and energize their next win - whether they are on a roll or in a hole. She provides targeted training and coaching that blends her personal development expertise, deep intuitive skills, and inner science geek. Clients engage and expand through her innovative approaches to build trust, breakdown internal barriers, and strengthen resilience. Learn more at www.WiniCurley.com and www.GiftsFromWini.com. Audrey Choate is an 18-year old and has a flair for creating healthy recipes and inspirational quotes! Her inspiration to create healthy recipes comes from having Type 1 diabetes since the age of 12. Please follow her instagram page, @audslifestyle, for dairy free, paleo and vegan recipes; inspirational quotes, yoga flows, and daily life updates. Jim Gilligan is at his core an environmental evangelist. He owns Snedicor’s GreenEarth Cleaners in Brighton and Howell, MI, which uses environmentally safe methods to keep clothing clean and looking good. Gilligan became Michigan’s first certified AcroYoga instructor in 2014. An outdoor enthusiast, Gilligan is an avid bicycle tourist, mountain biker, cross country and telemark skier, kayaker, Stand Up paddler, and motorcyclist. Father and step-father to five, Gilligan lives in Livingston County, MI, with his wife, Sherryl.
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.
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.
Monday’s at 11:00am EDT Find them on your favorite podcast station, or at Facebook/Inspiredgoodfatlife
January 2021 | 9
A MOST EXTRAORDINARY YEAR by Lori Burns
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ost of the news we experienced in 2020 was riddled with just plain rotten information. Story after story about the global pandemic, a fractured economy, a divisive election, George Floyd’s death, racial tensions, wildfires, even murdering hornets. Who can dispute that 2020 had more than its share of never before faced and unwanted challenges? HOWEVER, it might be worth considering that the pandemic and all the other “stuff” forced some much-needed attention. This attention caused significant changes, innovations, and breakthroughs in how we work, learn, live, and love. Some of the changes will have a permanent, positive impact on many aspects of our daily lives long after the pandemic passes. People worldwide came together with an attitude of “togetherness “to support the most vulnerable areas in their communities. Amidst all of the sadness and hardship, one thing that has struck me during the pandemic is how, through grief and suffering, the positive aspects of human nature—kindness and resilience— shine through. We continue to see glimpses of hope in this challenging battle with the virus and all the other craziness that may cloud our everyday lives. As a new counselor, I have clients that come to me with anxiety, depression, and grief over the loss of jobs, COVID-related issues,
and life in general. Many are now forced to sit still and pay attention to things that they otherwise may have ignored. Coping strategies have become obsolete as everyday routines have changed; new habits have been adopted that may exacerbate the stress or sadness they might feel. To get by, self -care has become “self-cure,” meaning the idea of pampering oneself has been redefined. 2020’s self-care has a completely different face. Self-care used to be a therapeutic spa experience complete with wine and candles or yoga with a breathing app. But applying a face mask or taking a bubble bath pale compared to the real work we had to do to keep ourselves physically, emotionally, and mentally well in 2020. And looking forward, too. It means putting boundaries and limits on your behavior as a parent would. This may look like eliminating interactions with a racist relative, for example, or making hard decisions about some people in your life. That may be turning off your computer at the end of the workday, even if you think you have more you can do. It’s also important to note that self-care is not toxic positivity, which defined means avoiding what you’re feeling for the sake of being positive. Acknowledging your feelings is now a vital, critical component of self-care — even if it’s unpleasant. “If you don’t reveal it, you can’t heal it.”
Diet Soda raises heart attack risk IF you drink one or more diet sodas a day, your chances of having a heart attack are 43% higher than those who drink regular soda, or none at all. - Ascension Southeast Michigan Community Health
A FEW SELF-CARE TIPS: Identifying and acknowledging your feelings. You can’t begin to take care of yourself until you accept where you’re at. You can start by writing down the different feelings you’re having. Once you identify and acknowledge your feelings, you can start figuring out what to do with them.
Limiting your social media and news consumption. Part of self-care is acknowledging your personal limits. If you feel overwhelmed, anxious, or sick to your stomach after reading the news, limit what, when, and how much information you take in. Even if that means deleting an app or turning off the TV.
Recognizing when your emotions need extra attention. Conditions like stress, anxiety, and grief can all manifest in your body. That’s why it’s essential to take note of how your body and brain are functioning. Suppose you lack motivation, have feelings of hopelessness and helplessness, experience obsessive worry or fear of leaving your home. In that case, it could be beneficial to talk to someone.
Finding Joy where you can. Joy is not the same thing as Happiness. Happiness comes from people, places, things, and events, but Joy is an “inside job”. Happiness says ‘because of,’ Joy says, ‘in spite of ’. January 2021 | 11
Sherri's Favorites
Kits include all hat making materials and instructions. The hat bases are pre-made, pre-made bows, rosettes also included. Items are then sewn on by the at-home artist in an easy assemble layering process. Only basic hand sewing is required; making it perfect for beginners, up through experienced creatives.
erri’s Book Tree - Sh for 2020. ee tr as Christm
l tree for a A nontraditiona . Plus a great ar ye l na oks! nontraditio read MORE bo d an y bu to se excu
Mineral skin Mister from London Beauty is a Godsend. It’s on our favorites because it gives you a beautiful, refreshing mist on your face and neck and a restful 30-second timeout for your skin and soul. London Beauty 424 W. Main Street, Brighton MI 48116 LondonBeautyOnline.com
12 | Good Fat Life
Small fascinator making kit: $50 Medium fascinator making kit: $65 to $85 Large fascinator making kit: $125 to $150 derbyhatsbyrachelle@email
Singing bowls are a favorite from Kokopelli’s Korner with low resonating tones. They are a masterpiece to your ears and heart, opening the Chakra system. They are a great partner with meditation, yoga, and other Chakra opening exercises. Kokopelli’s Korner 111 E Grand River Ave., Howell MI 48843
January ~ Elements: Water and Earth ~ Qualities: Cold and Wet ~ Balancing Flavors: Bitter, Spicy, Sour, Sweet ~ Signs of Imbalance: Overcommitting, overindulging, depleted energy, stagnation ~ Signs of Balance: Taking time to rest, filling your own cup first, having steady energy Nutrition Warm Spice Ginger Tea Winter self-care is different than any other season. It is important to pay attention to what you need. You self-care needs will change as the seasons change.
4 oz ginger root sliced
1 star anise
4 tablespoons honey
10 whole cloves
5 pods cardamom
Juice of 1 lemon
Add all spices to boiling water let simmer for 20 minutes sweeten with honey when cooled enough to drink
Connection Call your neighbors and challenge them to a snowman competition. They have two days to make a better snowman then you. Then call another neighbor to come over and judge both. The winner passes the challenge on to another neighbor and so on. Sleep Put cool clean sheets on your bed, have a loved one help and have a pillow fight! You will have nice clean sheets and you will be sleepy from the chore and play. Spiritually Smudge your house with white sage from Kokopelli’s Korner 111 E Grand River Ave, Howell MI. Remove all the stagnant energy and bring in a new fresh vibe. Be sure to get every square inch of your house. Create Try your hand at writing Japanese poetry. The haiku is a Japanese poetic form that consists of three lines, with five syllables in the first line, seven in the second, and five in the third. The haiku developed from hokku, the opening three lines of a longer poem known as tanka.
January 2021 | 13
Split these exercises into three movement types to ensure you are working the whole body. Push Day: Activating the muscle contraction as you push the weight away from you. Pull Day: Activating the contraction while you pull the weight towards you. Hip-Hinge Day: This is the most functionally important but the most skipped day at the gym. It includes exercises like squats, kettlebell swings, and deadlifts. If you are new to strength training, go slow, start low, and don’t be too proud to ask for help. There are so many resources at your fingertips to help you create a plan, keep it fun, and prevent injury. The only failure is not starting!!!
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THE RETURN YOUR BODY NEEDS by Dr. Adam Rushford
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s we embark on the New Year, many of us will venture into the intimidating and scary world of exercise. A combination of not knowing what you don’t know and focusing on all the wrong reasons to exercise leads many down a path of boredom, plateau, and that poor return on investment... Cardio. We hop onto the bike or treadmill because it is easy to figure out, hard to look bad at, and think of it as the king of calorie burning and, therefore, weight loss. If you want to lose weight, change your relationship with food. The main goals of exercise should be to take your joints through a full range of motion, build or maintain muscle mass (which in turn will boost your metabolism), and improve the health of your brain. My number one reason for exercise is improved brain health. Improved brain health
is due to the feel-good chemicals released during exercise combined with the increased circulation, metabolism, and stimulation believed to help fight against early-onset dementia, depression, anxiety, and a slew of other brain dysfunctions. The best return on your investment of time and energy in the gym that achieves these top three goals and many more while allowing for creativity and variation in your routine to overcome boredom and plateau is strength training. When the average person hears this, the first image that pops into their head is the Hans and Frans type that “picks things up and puts them down.” Strength training can be iron, body weight, band, kettlebells, and balls. It can be yoga, Pilates, barre, high intensity, or low. It can be high reps, low reps, fast pace, and even get your heart rate up and burn massive calories as cardio does.
TYPES OF SELF-CARE
January 2021 | 15
WATER AND STRESS REDUCTION: SIPPING STRESS AWAY What’s the link between water and stress reduction? by Gina Shaw from the WebMD archives
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f you’re looking for a simple way to unwind from your stress-filled life, try this: drink a glass of water.
Sound too easy? The link between water and stress reduction is well documented. All of our organs, including our brains, need water to function properly. If you’re dehydrated, your body isn’t running well, and that can lead to stress. “Studies have shown that being just half a liter dehydrated can increase your cortisol levels,” says Amanda Carlson, RD, director of performance nutrition at Athletes’ Performance, a trainer of world-class athletes. “Cortisol is one of those stress hormones. Staying in a good hydrated status can keep your stress levels down. When
16 | Good Fat Life
you don’t give your body the fluids it needs, you’re putting stress on it, and it’s going to respond to that,” Carlson tells WebMD. That doesn’t mean that drinking plenty of water throughout the day will magically cause your money problems, your kids’ troubles at school, and your deadlines at work to disappear. But if you’re already stressed by coping with all of these things, you don’t need the additional stress of dehydration to add to your burden. “You’re actually likely to get more dehydrated when you’re under stress, because your heart rate is up and you’re breathing more heavily, so you’re losing fluid,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight
loss and nutrition programs. “And during times of stress, you’re more likely to forget to drink and eat well. Just getting enough fluids helps to keep you at your best during times like these.” Stress and Dehydration: Breaking the Cycle Stress can cause dehydration, and dehydration can cause stress. It’s a vicious cycle. You can break it by building more water consumption into your day. “Stress can result in many of the same responses as dehydration -- increased heart rate, nausea, fatigue, headache -- so if you can remain hydrated you can reduce the magnitude of the physiological responses we have to stress,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.
February Make your Valentine a keto dessert. Strawberries and Dark Chocolate Ingredients 1 pound of fresh strawberries with leaves 16 ounce bag of dark chocolate chips 2 tablespoons of coconut oil In a double boiler, melt the chocolate and coconut oil, stirring occasionally until smooth. Holding strawberries with toothpicks, dip the strawberries into the chocolate mixture. Lay on parchment paper to cool then refrigerate. Beauty
Be Kind
Put on a shade of love on your lips, nails or toes.
Make extra portions of your Valentine dinner and drop off to someone who needs it just because you want to show love. Physical Activity Yoga is great in the cold weather. If you are brave enough to do it outside You get the biggest benefits from yoga in 60 F degrees. It triggers “mild cold stress� where the body can burn more fat and calories. Or you can try twisted chair pose inside to help build and keep up your strength.
londonbeautyonline.com Play Go sledding or ice skating. Or bundle up and have a ball drinking a warm drink and watch the kids have a blast! Start a snowball fight or make an igloo. Sleep Make the perfect bed for the cold weather. Flannel sheets offer warmth for those freezing winter nights. Flannel sheets quality is based on weight rather than thread count. When buying flannel sheets buy 5 ounces or higher. Quilts and blankets and layering is the best way to stay cozy in your winter slumber.
Learning February has many observances among them is National Bird Feeding Month. Learn about the birds in your area that have stayed for the winter and what to feed them. We learn so much about ourselves watching nature. You will enjoy seeing them in your yard. We are so lucky in Michigan that the Northern Cardinal stays around. They look like a valentine letter for you in the snow.
January 2021 | 17
SELF-CARE TO FUEL YOUR WELL-BEING by Wini Curley
“This makes me crazy!
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y stress and anxiety levels keep flaring up! I know I need to pay more attention to self-care. I can’t figure out why doing what I usually do to feel better and more relaxed doesn’t last. Getting a massage or a pedicure is a super, pleasant temporary distraction. Still, they don’t seem to go
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deep enough to actually change my sense of well-being when I get back to my day. What am I missing here?”
now does not meet your needs. You may need to take a more in-depth look at how you define self-care and well-being and the relationship between them.
Does this sound familiar? Like my client Melissa above, perhaps you have some self-care practices in place to reduce stress and maintain balance. But, for some reason, what once was effective
Well-being is disrupted, and stress is created when your inner world of plans and expectations does not match what is facing you in your outer world. Your inner world is made up of your thoughts,
feelings, values, beliefs, and expectations/ plans—all things you control. Your outer world is made up of the conditions, people, unexpected events, and actions of others that impact you. Those you do not control, although some you may be able to influence. Self-care is a tool to help you power up your ability to improve functioning in both your inner and outer worlds and, therefore, improve your well-being. 2020 has been a year full of powerful reasons to learn to take better care of ourselves. I teach my clients that you have four core sources of energy that intertwine and balance each other. These four core resources help to reduce stress and maintain your sense of well-being on all levels. These energy sources are Physical, Mental, Emotional, and Spiritual. The more self-aware you become of how you use and replenish these energy sources, the more resilient you become. Depending on the challenges you face, one or more of these sources may fuel the energy you need to cope and sustain resilience. If you tend to lean on one of the four more than others, that source can become overly depleted. When that happens, the self-care you seek needs to replenish that energy source in balance with the others. For example, continual stress can produce physical symptoms such as adrenal fatigue or irregular sleep patterns, leading to a lack of focus and lower productivity. Simple remedies include getting adequate rest and nutrition. These physical solutions may work just fine unless the condition is left unattended and allowed to worsen. Being away from work to rest and then missing deadlines creates additional
mental stress. You figure out ways to get projects completed or regret what has slipped through the cracks. This then leads to emotional stress when you worry about keeping your job, taking care of others, or paying your bills. That frustration gets compounded by stress at the spiritual level when you question why you are working so hard, the value of your work, and ultimately, your value.
Next time you notice your stress levels are up, and your sense of wellbeing is slipping, ask yourself these 4 questions: •
Where is the mismatch between my inner and outer worlds, causing the most stress?
•
What first next step can I take to better understand or resolve that conflict?
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Which one(s) of the four energy sources feels most drained?
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How can I nourish this aspect of myself? Identify both short and long-term options.
With some practice, you can learn how to expand self-care techniques to nourish all four core energy sources. Explore how effective it can be to use self-care to improve both your functionality and your well-being.
You can see the downward spiral. Maybe you have experienced something similar. What is the way out of the spiral? Being self-aware and nipping negative thoughts and behavior patterns in the bud are the most effective forms of self-care. The challenge is
that the answer to the spiral is not always the same, depending on what energy sources need to be replenished and the most effective methods (or combinations) for you. As I told Melissa, it is not just the selfcare activity you choose, but how you apply it to your energy sources that count. Integrate your self-care practices through all your core energy source levels. As an example, you can use a massage to attain physical relaxation and replenishment and consciously extend that benefit to Mental, Emotional, and Spiritual levels. Next time you engage in physical self-care like a massage, bubble bath, pedicure, or other pampering services, try the following: As you allow your body to relax, use your breathing to calm your mind also. No list-making. No event replays. No rehearsing a conversation you hope to have. Let your mind rest. Focus inward, on your breath. Allow yourself to feel gratitude for the opportunity to replenish and personally receive care from the individual(s) providing support. Feel all the feelings that come up, and release them. Set aside judgments of yourself or others. Go deeper to access your core values as a human being. Acknowledge that taking good care of yourself is the best way to effectively and powerfully serve your purpose(s) in the world. Feel the self-love associated with your self-care. Practice achieving positive alignment for your thoughts and feelings that form the connection between your Physical, Mental, Emotional, and Spiritual levels. Begin to feel yourself return to your natural state of flow and balance.
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YOUR DAILY D.O.S.E. OF HAPPINESS The Happy Brain Chemicals that Make You Feel Good
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Be the change you want to see in the world. –Mahatma Gandhi
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hoose a cause, a purpose, in a community close to home. Your mission is to start connecting, recognize our mutuality, offer deep levels of respect, give gratitude, and carefully observe what urgent kindness most needs to come next. Because attitudes are skills. And your spacious, nurturing attitude toward yourself and those in need is a real place to practice another form of self-care. May we make it our work to observe and unify with things precisely as they are, usher in compassion, to understand and cultivate relationships with those who hold different views. Let us get curious. Why do others feel and think the way they do? Take a break from social media. May we courageously embrace our practices, our kindness, to remember why we’re here. We are equipped with a heart that can integrate the truth of suffering and opinions different than our own and yet remain empowered to serve with compassion, kindness, and equanimous action. May you let this moment change you.
January 2021 | 21
YOU CAN EAT POTATOES AND HAVE A HEALTHY GUT TOO! by Christine McKinney, RD LDN CDE
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ou may have already heard something about resistant starch. Maybe that it’s good for weight loss and controlling glucose? If you haven’t heard about it, now is your time to learn more. Let’s start with the definition. Resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut. There are several types of resistant starch. They are classified by their structure or source. More than one type of resistant starch can be present in a single food.
intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.
Foods that contain resistant starch include: •
Plantains and green bananas (as a banana ripens the starch changes to a regular starch)
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Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
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Whole grains including oats and barley
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Cooked and cooled rice
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Cooked and cooled potatoes
The amount of resistant starch changes with heat. Oats, green bananas, and plantains lose some of their resistant starch when cooked. Another type of resistant starch is made in the cooking and cooling process. Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled. 22 | Good Fat Life
•
Try cooking rice, potatoes, beans, and pasta a day in advance and cool in the refrigerator overnight. It’s ok to reheat the starch before eating. Reheating doesn’t decrease the amount of resistant starch.
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In place of cooked oatmeal, try uncooked oats soaked in yogurt, milk, or a non-dairy milk and refrigerate overnight (often called overnight oats).
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Add lentils to a salad or soup.
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As a partial flour replacement try green banana flour, plantain flour, cassava flour, or potato starch. Resistant starch will be lost when baking or cooking with these flours. You can also supplement with a small amount (1-2 teaspoons) sprinkled on your food.
Foods Sources
Benefits of Resistant Starch When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large
How to Add Resistant Starch to Your Diet
When increasing fiber intake, go slowly and drink plenty of water to reduce GI side effects. Remember all types of fiber have health benefits so eat a variety of fiber-containing foods.
HEALTHY RECIPES by Audrey Choate
Peppermint Spirulina Smoothie Super easy and delicious! Ingredients: 1 small frozen banana 1/4 cup frozen avocado 1 Tbsp spirulina powder 1 pitted medjool date 1-1/2 cup almond milk 1 scoop pea protein Combine ingredients and blend. Enjoy!
January 2021 | 23
THE READING ROOM Books You Won’t Want to Put Down
HEART MINDED
FASHIONOPOLIS
How to Hold Yourself and Others in Love
The Price of Fast Fashion and the Future of Clothes
by Sarah Blondin
by Dana Thomas
In our noisy, noisy world, it can seem nearly impossible to find ways to turn off our busy minds, which so often flood us with worry and unending lists of tasks. So how do you find your way off the negativity treadmill? When you feel overwhelmed and afraid, how can you return to a place of groundedness and connection?
What should I wear? It’s one of the fundamental questions we ask ourselves every day. More than ever, we are told it should be something new. Today, the clothing industry churns out 80 billion garments a year and employs every sixth person on Earth. Historically, the apparel trade has exploited labor, the environment, and intellectual property - and in the last three decades, with the simultaneous unfurling of fast fashion, globalization, and the tech revolution, those abuses have multiplied exponentially, primarily out of view. We are in dire need of an entirely new human-scale model. Best-selling journalist Dana Thomas has traveled the globe to discover the visionary designers and companies who are propelling the industry toward that more positive future by reclaiming traditional craft and launching cutting-edge sustainable technologies to produce better fashion.
“When we turn toward our hearts, we arrive like a bolt of lightning in the present moment, and all our arguments against ourselves and life go quiet”, teaches Sarah Blondin. “No matter where you are, no matter what you are doing, you can touch this place in yourself to feel free and alive.” With poetic brilliance and skillful instruction, this renowned teacher brings you a treasury of meditations and spiritual teachings to help you detach from your busy mind and tune into your feeling heart.
24 | Good Fat Life
GOOD DRINKS
Alcohol-Free Recipes for When You’re Not Drinking for Whatever Reason by Julia Bainbridge A serious and stylish look at sophisticated nonalcoholic beverages by a former Bon App tit editor and James Beard Award nominee. Blackberry-infused cold brew with almond milk and coconut cream. Smoky tea paired with tart cherry juice. A bittersweet, herbal take on the Pimm’s Cup. Writer Julia Bainbridge spent a summer driving across the U.S. going to bars, restaurants, and everything in between in pursuit of the question: Can you make an outstanding nonalcoholic drink? The answer came back emphatically: “Yes.” With an extensive pantry section, tips for sourcing ingredients, and recipes curated from stellar bartenders around the country, Good Drinks shows that decadent brunch cocktails, afternoon refreshers, and evening digestifs can be enjoyed by anyone and everyone.
Women’s Exchange of Washtenaw • • SAVE THE DATE! • •
OCTOBER 21, 2021
FORUM20 • A DAY FOR YOU: INSPIRATION, COMMUNITY, SUPPORT 8:00 am – 5:00 pm Workshops, Networking & More!
Shhh... The Best Kept Secret • • •
Build strong connections Share experience and ideas No membership or dues January 2021 | 25
WWW.BUSINESS.COM/EMAIL-SIGN-UP
RECLAIMING JOY IN 2021 by Jennifer Sprague
26 | Good Fat Life
“Remember that Joy is your natural state.”
–Wayne Dyer
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fter a year like 2020, some of us have a hard time remembering the last time we even experienced authentic Joy, let alone felt it was our natural state. Yet after a year of uncertainty, loss of control, and feeling scared, angry, bitter, resentful, sad, and isolated, there is a recognition that we survived and a hope that maybe we can return to Joy! For others, last year was a gift–a mandatory pause and an opportunity to reprioritize. That’s what 2020 was for me. I could settle and reconnect to the inner Joy that isn’t dependent on hard-won achievements, new stuff, status, or relationships. And wow, I am so energized and grateful when I’m in my joy state- the best place to work from, relate to others from, and to care for myself from! Talk about a contagious state, Joy is, so let’s spread that in 2021! If you’re having a hard time relating to that, maybe this sounds more familiar. If I’d read that quote 4 years ago, I’d have said, “Remember? I’d like to know when we were ever taught that Joy was our natural state, to begin with?” I was taught that you work hard, long hours, achieve challenging goals, acquire a lot of money, have a perfect relationship and family, and then you’ve earned Joy. For the first two decades of my adult life, I was mired in a scarcity mindset and a never-ending to-do list born out of an unworthy belief (an epidemic in our society). This, of course, leads to chronic stress, which eventually ran my physical and mental health straight into the ground. After that 20-year roller coaster ride, vacillating between feeling ‘ok’ and depressed,
not to mention never-ending health problems, I finally felt trapped and depressed enough to quit. I escaped the environment that I could never ‘win’ in. If this scenario is ringing your bell, then feel the hope! I did turn that ship around, and now I get to spread this joy-filled freedom far and wide! This is what I’ve discovered about why Joy doesn’t feel natural and how we can reclaim it. First, our brains are evolutionarily wired for catastrophizing; this is called negativity bias. It’s our brain’s tendency to scan our environment for the scary and dangerous in an attempt to keep us alive. Secondly, our personal seemingly dysfunctional patterns were born out of a need to cope with daily traumas, big and small, when we were children. These patterns were an attempt from our underdeveloped nervous systems to make sense of an uncomfortable world. But the attempts resulted in limiting belief systems and mal-adaptive behavior patterns. Here’s the good news: I learned that with awareness and the right support, we can change the way our minds perceive ourselves and the world, thus breaking those old patterns, and experiencing and expressing our inherent Joy, finally! I hope that understanding relieves the self-blame we’ve got going on about not ‘doing well’ last year! So, how do we stop depriving ourselves of the lightheartedness and playfulness that are our birthright and step into the Good, Fat, delicious Life that is waiting for us? Simple, three steps to reclaiming our Joy in 2021: awareness, creating space, and aligning with our purpose. January 2021 | 27
Before we unpack those steps, I think defining who we truly are is helpful. We are the beings that are observing this physical life. We are not our thoughts, our brains, our personalities, or our egos. We are the consciousness witnessing the experiences and thoughts we’ve had thus far in this life! The unique experiences we’ve had shaped our personalities and the pathways in our mind that perpetuate the patterns we operate from. Best news ever! That means we can interrupt those thought and behavior patterns and change our brains’ neural pathways to see positivity instead. We can literally change the lens with which we perceive the world and ourselves. Like putting on those rose-colored joy glasses and seeing the world as a playground to explore our potential rather than a scary landscape we fight to survive in. With our higher selves in mind, let’s create that 2021 Joyful January Action Plan. Unleash the expression of the Joy that is inherently you by committing to a playdate with yourself to flesh out these steps and put them into action. When we commit time, effort, and attention to our betterment, everyone wins–it’s the least selfish thing we can do, so give yourself the gift of your time. 28 | Good Fat Life
Step 1: Awareness. This step is about identifying the patterns that are not working for you and when you are operating in them. Ask yourself: “what am I currently experiencing that I want to stop experiencing?”, “what part of my story do I keep reliving that is not empowering?” and “what are the feelings I want less of?” These questions help us identify the patterns we want to break. With this awareness, we become active sentinels searching for moments when we are operating from those disempowering patterns. Step 2: Create Space. When we notice we are in an old behavior/thought loop, we pause to interrupt the pattern. Breathing slow and deeply for just 2 minutes can take us out of the fight or flight state and into rest and digest mode. This will bring us back to the present moment, where we have the space to make conscious decisions rather than reflexive reactions. We need to stop the momentum of those old stories and build momentum toward living from our natural state of Joy. Step 3: Align with Purpose. The space you created is where you reconnect with
your true joyful self. You’ll use the sensations in your body to determine what choice is aligned with your unique purpose. If it feels light and desirable in your body and there is no harm caused to you and others, then it is aligned with your highest self! If you need help, turn to your inner child! That one knows exactly what Joy feels like! What were you doing and thinking when you were playing carefree and feeling that unapologetic Joy as a kid? This is your true state, which is also a clue to your unique purpose in life… The actual reason you feel Joy is because you’re aligned with your higher self ’s purpose- that gift you are on this planet to give. This is when you feel timeless. You’re in the flow state with access to your infinite intelligence, creativity, inspiration, and innovation. Ahh, that feels so good!!! We are just beautiful tiny pieces of life on this Earth. We feel Joy when we are evolving toward our purpose! Joy is our natural state because all living things are evolving; this is the nature of life. So, if you are done spiraling downward with 2020, choose to start spiraling upward in 2021. Use awareness and space to align with your purpose; our ultimate intention is to expand and evolve. Having trouble imagining a life where you are excited for the day, where you feel Joy spontaneously and frequently throughout the day, then reach out for support. As human beings, we are social and are not equipped to make lasting change on our own; we need guidance, consistency, and a community that is moving in the same direction. We don’t have to prove we deserve Joy. We don’t have to achieve anything to experience Joy. We just need to be aware of when we aren’t experiencing Joy, interrupt that old pattern, and choose to make a shift toward purpose. How are you taking your first step toward your Joy today?
March Be Kind Help someone who needs it get their yard cleaned of Winter debris.
FATS (75%) AVOCADOS CHEESE BUTTER WALNUTS YOGURT HAZELNUTS OLIVE OIL
KETO DIET PROTEIN (20%)
BACON EGGS TURKEY SHRIMP SALMON SARDINES DUCK
Spring is about to be sprung! Renewal is the name of the selfcare game in March. When you balance your needs for Spring keep this information in mind. Elements: Water and Earth Qualities: Cold and Wet Balancing Flavors: Bitter, Astringent, Pungent, Sour Signs of Imbalance: Feeling cold, heavy, depressed, sensitive, slow digestion Signs of Balance: Feeling energized and grounded, open to new possibilities, good circulation
CARBS (5%) LETTUCE ASPARAGUS KALE BROCCOLI CUCUMBER CABBAGE SPINACH
Create Give sketching or doodling a whirl. Look to the animals and flowers of Spring for inspiration.
Beauty Its time to remove that layer of dry Winter skin. Exfoliation can leave your skin looking brighter and can stimulate production of collagen. Its best to do two or three times a week. Everyday is to harsh for your skin. Coffee Scrub ½ cup coffee grounds 2 tablespoons hot water 1 tablespoon coconut oil warmed Add coffee and hot water in mixing bowl mix thoroughly with a spoon. Add coconut oil mix then apply. You can add more coconut oil to get consistency just right for you.
January 2021 | 29
TURNING TABLES Celebrating our “Dressed” Up Selves by Jennifer Hoelscher
30 | Good Fat Life
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or years I have had a fascination with tables. Yup, you read that right, tables. They come in all shapes and sizes, and just about everyone in the world knows what they are and probably uses one every day! The Encyclopedia Britannica defines a table as a basic article of furniture, known and used in the Western world since at least the 7th century BCE, consisting of a flat slab of stone, metal, wood, or glass supported by trestles, legs, or a pillar. So while our tables serve us physically, they also connect us emotionally to one another. What does that mean exactly? Well, it starts when we sit down to create or to converse with someone. Before you know it, the magic happens! We feel that soul-nourishing satisfaction of creating something real. That magnetic pull reminding us that our most authentic needs start with being present with ourselves and with each other. Tables, it’s where life moments happen. Like when I learned how to create a 3-D
model of the solar system that mom and I worked on till midnight, or when my Aunt Ellen shared several photo albums full of family stories. I learned a whole lot of life lessons at that table! Another topic for another day! The table is where I learned social graces. How to listen to others, how to pass food, to break bread, and how to set the table. After discovering Martha Stewart and her “it’s a good thing” tag line, I fell in love with the concept of creating this beautiful backdrop to accompany my food. My love affair with all things beautiful began, and for the past 22 years, and three homes later, I “dress” up and play at my table. The last year 2020, brought forced lockdowns and the word flexibility. (Not my fav word) Our wants were kicked to the back seat! Can I get an Amen over here?! Life did not stop, though. Loved ones passed on, lovers made vows, and babies were born; (first-time grandma!!). The thing I took from it: We. Slowed.
Down. We learned that when we sacrifice our wants, we gain more in our “need” columns! We got back to “dressing” up our creative, connective selves! So how did this happen? We turned the tables! They became our virtual stands for our computers, our game boards, puzzles, and craft boards. The sacrifice seemed insurmountable at times. But choosing to be present during most of it, we started to ad” dress” our needs. To create our tables filled with perhaps that book you’ve been longing to write, or that Coq au vin you’ve been dying to prepare, to sit longer, to laugh harder, to really… listen. So what will 2021 look like? Who knows! We know that we can survive without all our wants and maybe better off for finding those needs. I’ll be here, dressing up my table. No matter how many can join me! January 2021 | 31
The 9 Best Vinegars for Cooking, and 2 You Should Never Use Whether you’re cooking or cleaning, here’s how to know which types of vinegar are best. by Amanda Lauren
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here are so many types of vinegar, you probably have more than one kind in your kitchen right now. But what exactly is vinegar and how do we know which type is best? Vinegar appropriately takes its name from the French term vin aigre, or “sour wine.” It’s made by adding bacteria to any type of alcohol—wine, hard cider, beer—or sugars, which is then fermented and converted into acetic acid. The length of time it takes for the vinegar to naturally ferment depends on what it is made from. Every type of vinegar has its own 32 | Good Fat Life
individual flavor profile and often a unique purpose outside of the kitchen. This means the vinegar you use to clean your floors probably isn’t the same one you’re using to dress your salad or marinate your chicken. Here’s a breakdown of every type of vinegar and the best ways to use each one.
DISTILLED WHITE VINEGAR Distilled white vinegar, which is also sometimes labeled as white vinegar, is usually made from a combination of
about 5 to 10 percent acetic acid and approximately 90 to 95 percent water. This kind of vinegar is one of the most versatile. With an intense, sharp flavor, there are several culinary uses for white vinegar. It’s used in ketchup, for hard boiling eggs, and even to make mashed potatoes stay a bright white shade. But white vinegar is mostly known for its excellent cleaning properties. For example, when mixed with baking soda, it creates a foaming solution that is useful for removing grease and baked-on food off pans.
White vinegar also makes an excellent all-purpose cleaner. Just add one part vinegar to one part water in a spray bottle, shake it up to mix. Add a few drops of your favorite essential oil (lemon works great for this purpose) to cut the odor of the vinegar. White vinegar also has other uses around the home. It can be put in the laundry to soften fabric, to clean and de-scale a coffee maker, help to keep flowers fresh, and so much more.
WHITE WINE VINEGAR As the name indicates, white wine vinegar is made from fermented white wine. The taste is milder than distilled white vinegar and apple cider vinegar. It has quite a few culinary purposes and is often used in salad dressings, sauces, and even marinades.
BALSAMIC VINEGAR Balsamic vinegar is one of the most popular types of vinegar. The longer it is aged, the darker the color, sweeter the flavor, and the thicker the consistency becomes. While it’s easy to find balsamic vinegar at any supermarket, it can vary in price going all the way up to around $200. Balsamic vinegar is made in Italy from grape must, which is the juice of freshly crushed whole grapes. Must contains the entire fruit: skins, seeds, stems and all. Balsamic vinegar is one of the best types of vinegar for food. It can be mixed with extra virgin olive oil for an easy salad dressing. It also makes a delicious chicken marinade and is quite tasty drizzled on top of mozzarella cheese (just add some tomatoes and a basil leaf ). White balsamic vinegar is another type of balsamic vinegar, but it is made from white Trebbiano grape must.
CHAMPAGNE VINEGAR Champagne vinegar is made from—you guessed it—champagne that has been fermented. Of all the types of vinegar, it has the lightest flavor, which is both tart and sweet. Champagne vinegar tastes great in salads, on braised pork, as well as chicken.
RED WINE VINEGAR Made of red wine that is allowed to ferment until it finally turns sour, red wine vinegar has a number of uses. It’s an ideal ingredient in salad dressings, sauces, slow cooker recipes, marinades, making reductions, and for pickling.
RICE VINEGAR Rice vinegar, or rice wine vinegar, is made from fermented rice wine. It has a sweet, rather delicate flavor and is less acidic compared to most types of vinegar. The color of rice vinegar can vary depending on the bottle’s country of origin, ranging from clear to brown, red, and even black shades. This type of vinegar is mostly used in Asian recipes including stir-fry, salads, noodles, and even vegetables.
APPLE CIDER VINEGAR Apple cider vinegar has had a surge of popularity in recent years because it has such a wide variety of uses. This vinegar is made from fermented apple juice, giving it an entirely different flavor than other types of vinegar. You can mix apple cider vinegar and olive oil to create a salad vinaigrette. It’s also an ingredient in recipes for meatloaf, shrimp, and even some potato dishes. Apple cider vinegar is also known for aiding digestion and improving gut health. Some people even drink it straight or simply mix it with water. There are many recipes for wellness tonics that use apple cider vinegar as the main ingredient.
You can even create an apple cider hair rinse, which helps restore volume and remove product buildup from hair.
SHERRY VINEGAR Sherry vinegar is made from sherry wine in the Cadiz province of southwestern Spain. It is naturally fermented and aged for at least six months. Reserva sherry vinegar is aged for at least two years, whereas Gran Reserva is aged for more than 10 years. This kind of vinegar can be used as a substitute for balsamic vinegar in dishes such as Caprese salad, but it has a unique flavor all its own.
MALT VINEGAR Malt vinegar is made from malting barley. Best known as an ingredient in the traditional recipes for fish and chips, many people use this type of vinegar for beans on toast and even for making pickles.
CLEANING VINEGAR Cleaning vinegar isn’t a food product at all. In fact, it’s unsafe to ingest. With an acidity of 6 percent, (most vinegar is 5 percent) it’s a great natural solution for cleaning most surfaces in the home. You can make an all-purpose spray with cleaning vinegar the same way you would white vinegar—with a ratio of one part vinegar to one part water.
INDUSTRIAL VINEGAR Like cleaning vinegar, industrial vinegar, which is sometimes called horticultural vinegar, is dangerous to ingest. Industrial vinegar usually has between 20 to 30 percent acid and is used for a variety of tasks from cleaning commercial buildings to killing weeds. For more information about vinegars go to: versitilevinegar.org to the Vinegar Institute.
January 2021 | 33
MONEY THERAPY
CREATING YOUR MONEY MAP TO FINANCIAL FREEDOM by Sherri Richards •
I can sleep at night knowing that I have a plan and am seeing progress!
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This is fun, I can’t wait to tell you about how much we have been able to save this past month.
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My husband and I actually had a real conversation about money, and we want to make a plan together. We just need help with the steps to do this. I GET IT! I get why forecasting is important. It’s a plan of what I want to do, rather than always feeling behind and stressed. You mean, we can compare how much money we make in our business with how much money we need to pay our bills? I had no idea. I can see how much my business and profit is growing, now that I have clean numbers in Quickbooks. Wahoo!
These are the real comments I received from a few of my clients this week. As I have said many times, we are not taught in our society how to work with our money. These are smart people. They are very good at what they do. Managing money is a skill that is no different than learning to read or write. I know you know how to read and write. You can 34 | Good Fat Life
learn the tools to use your money to create the life you want. My favorite phrase is “You start where you are, and that’s OK.” Given this is the start of a new year, ask yourself the following questions? 1. What events/goals do you want to create in 2021? What will they cost? ►► Become debt-free? ►► Do you want to have fun with friends and family, new family traditions? ►► Do you want a new kitchen? ►► Maybe learn to cook? ►► Have 50 cups of coffee with new people? 2. How much income comes into your home? 3. How much do you spend? Add in the total from Question 1 and Question 3. Subtract that total from Question 2. What is the gap between 2 and 3? When you can answer these questions, it is like saying you want to go to Chicago, and you know that you are in Houston. You can plan what resources you need to get from Houston to
Chicago. You know what you need. You look at a map. You see how far you have to go. Gas or plane tickets, time to travel, clothes to take, etc. These questions become easy to answer if you have a map and you know where you want to go. If you can’t answer these questions, it’s like saying you want to go to Chicago, but you have no clue where you are, so you just keep driving where the next road takes you. You could end up in LA or Montreal. You have no idea. Then you wonder where you are and you ask why am I not in Chicago? You are lost and have no idea what resources you need to get there. This includes time and money. You need a map to see where you are relative to Chicago. I promise you this is not rocket science. My clients have AHA moments every day, once they start making and following their roadmap. If you need help getting started, look for someone in your community to help. There are all kinds of resources out there. If this doesn’t work for you, send me an email, Sherri@goodfatlife. com. I’ll walk you through it, or as some of my clients say, hold your hand while you take those baby steps. Financial freedom is about making a choice. The coolest thing is, you ALWAYS get to choose.
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January 2021 | 35
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