Good fat Life Magazine July 2019

GOOD FAT L I F E MEAT WITHOUT FEET The Great Fish Debate

GROW A GUT GARDEN

THE NEW FACE OF Brighton Farmers Market

HEALTHY KETO RECIPES

GOOD FAT MONEY

Jim & Sherryl Gilligan OF SNEDICOR’S CLEANERS,

CLEANING UP OUR COMMUNITY

Q3 ISSUE JULY 2019

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“I think at a child’s birth, if a mother could ask a fairy godmother to endow it with the most useful gift, that gift would be curiosity.”

Eleanor Roosevelt

lean. When we chose this focus for our summer issue of Good Fat Life, it was because Snedicor’s Cleaners, our cover story, is all about clean clothing, and cleaning up the environment. We liked this idea because we can all relate to clean, or so we thought. It turns out after many conversations with our readers and potential writers, we found that while everyone can relate to clean, “clean” is subjective for each of us. Ask someone what they think about clean, and you will get a different answer from each person. It is fascinating! Clean eating, clean air, a clean slate, clean house, clean thoughts, the list goes on. It also was not a very fun or particularly inspiring topic, as we traditionally think of “inspiring”. Google quotes on clean! Go Ahead…. I’ll wait. No mind-boggling words of wisdom? AM I RIGHT? While the topic is critical in the world we live in, now maybe more than ever, and has individual inspiration, the quotes about clean “fill in the blank” are pretty … meh. At least that is what I found. Language is a critical component to inspire action.

Regardless, in the world of Good Fat Life and what we heard from you, our readers, many of you care about all things clean. You want easy ways to know how to tell if the cleaning products you use to clean your home are safe for your families to live in. What about the products you use to clean your bodies? Your children? Your pets? How do we know for sure? While reading the labels is a great place to start, I know I don’t understand what many of the ingredients actually are. We found some outside neutral non-profit resources to help you answer your very real questions in a way that is easy to understand.

Where does the food you eat really come from? And why does it matter? While I was raised on a farm in the mountains of Oregon, and I understand a decent amount about how food is grown (fruits and veggies) and raised (meat and dairy), my husband is a Jersey City boy, and if you ask him, he’d say the grocery store, then look at me like that was a stupid question.

Here in our local community of Brighton, we went to visit the Brighton Farmers Market and got to meet first hand our local purveyors of bounty from the area. Their stories are ones of tenacity, deep commitment, and in this current year with so much rain and the delayed sunshine, there is a deeper level of courageousness and inspiration.

We found so much more wisdom and insight about food here than with Google.

The intention behind Good Fat Life is to help you find ways to live a better life easily. With you, in mind, we are constantly looking for things that “are good to know” to help you do this. We get so many questions from readers asking for simple ways to make transformational changes that will support a healthier, fuller, richer life that doesn’t require more than a few minutes to understand and implement.

We are moving the conversation beyond following these simple three things. You can find that level of information anywhere, and once you understand the basics, you deserve more if you are going to spend your most precious resource (your time) with us. So, stay tuned. This is a journey for all of us, and we are honored you are here to share it as we are building a Good Fat Lifestyle together.

With much love Sherri Richards

4 | Good Fat Life

Publisher sherri@goodfatlife.com

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6 | Good Fat Life

TABLE OF

CONTENTS

July / August / September 2019

22 24

28

8 10

Sherri’s Favorites Meat Without Feet: The Great Fish Debate

12 Snedicor’s Cleaners

16 18 20

Good Fat Money Grow a Gut Garden

26 28 30 34

Good to Know The New Face of Brighton Farmers Market Plymouth Physical Therapy Specialists Healthy Keto Recipes A Clean Slate Cleaning Up at the Moth Grand Slam!

10

Good Fat Foods for You to Consume for Low-Carb or Ketosis Diet July 2019 | 7

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8 | Good Fat Life

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July 2019 | 9

FLIP THE SCRIPT

MEAT WITHOUT FEET: THE GREAT FISH DEBATE

by Lori Burns

10 | Good Fat Life

I

come from a long line a fish eaters. My father has spent most of his life in the Pacific Northwest, where, like most coastal states, fish is abundant and available. I imagine he grew up eating fish, catching fish, cooking fish, and as many parents, feeding fish to his children. Most of his children (and grandchildren) will eat just about any fish or seafood out there. I, however, am the exception. Not only am I the exception, but I am also the pain in the butt, “What can Lori get on the menu, can she handle the smell?

Why won’t she just try something on the menu?” Problem child. And, I have heard about it for most of my life.

When I tell people that I meet, that I do not eat seafood or fish, often times their mouths will gape open with surprise, shock, and often judgment. I sometimes, quite frequently actually, am asked about eating tuna. This question always seems odd to me. Tuna is fish. Not only is it fish, it smells like cat food. In other words, gross. But if you like tuna fish, then, by all means, eat it. But please don’t judge me for not wanting it. It is not a character flaw, lack of imagination, or lack of adventure. It is merely a personal preference. I remember eating a fish that I had “caught” when I was 4 or 5 years old, only to immediately throw it up. There is no weird psychology behind that, no hidden meaning; my body rejected the fish.

Even when we don’t criticize people’s food choices to their face, the judgmental culture in which we live often contaminates the way we discuss food and eating as a society. Usually, we take the little we know about what a person eats and attempt to construct a definition of who they are based on what they eat. But the things that another person puts on their plate is not an edible personality test that can tell you everything that you need to know about them. There is no discernible relationship to what a person eats and who they are as a person.

People’s physiological and psychological issues with food are as individual as they are: a mix of allergies, sensitivities, needs, upbringing, history, trauma, cultural differences, emotions, and much more. It is a combination of things so complex that even the person themselves may not understand all the factors at play. Also if we could judge each person’s own network of food associations with an unbiased eye — and we can’t, because we see all of this

through our own weird “food lens,” often exacerbated by our society’s collective weird food issues — we wouldn’t even know where to begin that assessment.

We are told by doctors, personal trainers, friends, and wellmeaning bloggers that we “should” be eating kale and quinoa and avoiding steak, sugar, and french fries. The problem, of course, lies in the fact that our bodies don’t always crave the foods that land squarely into the “should” category—and so we start to judge ourselves and those around us for not following these strict food rules that society has outlined for us. So, then what? Where am I supposed to get the mighty omega-3 fatty acids found in fish and seafood? A pill? And that is a whole other topic for discussion. Supplements.

Whoa. And those supplements aren’t exactly taste-free. But back to the point, it doesn’t matter what is or isn’t on my plate. Most adults know the food rules. And we know that like most rules, there are consequences if we break them. Our bodies are each unique, with unique needs and warnings if something is wrong. In fact, experts agree that we were born with the ability to eat based on our body’s cues. But often, we train ourselves to ignore what our body is telling us because it doesn’t fall in line with what we feel like we “should” eat—or what others are telling us we should be eating. Sometimes it takes an unfortunate test result before our eating habits change, when we knew all along, we were really breaking the rules in the first place. But food preferences are precisely that: a preference. Not to be shamed, judged, or ridiculed.

We all have our little quirks, our oddities in life. So, when you encounter someone who, like me, claims an extreme dislike for fish, don’t say anything at all. Just pass them the bread.

Please email me your thoughts or “fish-tales” at lori.gooodfatlife@gmail.com

My name is Lori Burns. I am a wife, mother, and student working towards my master’s degree in professional counseling. I currently live in Franklin, Tennessee, love watching football, my son plays golf, the Oregon coast, and French-pressed coffee. My son Christopher is 14, going into the 9th grade this fall. After 20 years of marriage, my husband still thinks I am the funniest person on the planet, and always lets me manage the remote control. We are a perfect match.

And he loves fish….go figure.

July 2019 | 11

SNEDICORâ&#x20AC;&#x2122;S CLEANERS Revolutionizing Fabric care and Cleaning Up our Environment

by Sherri Richards

12 | Good Fat Life

Jim, could you give us a brief history of Snedicor’s and how you got involved?

Snedicor’s Cleaners has been operating for over 103 years at 220 S. Michigan Ave. in downtown Howell, Michigan.

My dad bought the business when I was in High School, and I started working there as a part-time job. Although quaint, operating in the old plant has always been a competitive disadvantage due to inefficient workflow, and an unpleasant work environment. I always knew we could do better for our customers, our employees, and our community.

What made you stay in this business?

J

im Gilligan had a dream, and it didn’t start out to own a state of the art, environmentally friendly and sustainable dry cleaner. In fact, Jim wanted to run the dry cleaner for a few years and make enough money to start an organic farm. As often happens, plans change, and those plans have brought Jim full circle as his new facility, which opens this month in Howell, aspires to host an organic community garden!

I have the great privilege of asking Jim a few questions about his amazing journey and thought I would share them with you, our readers.

I grew up in Michigan and have always loved all things outdoors; cross country skiing, camping, biking, all kinds of water sports, and as I got older, I found a passion for Stand-Up Paddleboarding and AcroYoga. As an environmentalist who believes in protecting the earth, I was inspired to do something different in the world of dry cleaning. The old way of dry-cleaning, using petrochemicals such as “PERC,” which many dry cleaners still use today, violated my core beliefs when it came to supporting the environment and sustainability. I also felt my customers and employees deserve better. I couldn’t walk away without finding a better solution.

Tell me about GreenEarth – What is it?

GreenEarth is a non-toxic, eco-friendly liquid silicone made from sand that looks and smells like water, but actually treats clothes to a mineral bath. This type of liquid silicone has been used by the general population for decades in a multitude of health and beauty products. It’s a wonderfully gentle cleaning solution that can actually extend the life of textiles. There are many positive aspects attributed to the

July 2019 | 13

use of silicone and the support it provides to the upkeep of your clothing. Another positive benefit is your clothes come home without toxic chemicals on them. Studies have shown fabric cleaned with PERC (perchloroethylene) can off-gas unhealthy amounts of stuff in consumersâ&#x20AC;&#x2122; living spaces.

I found GreenEarth in 2007 and made the switch then. It is so safe, I made a YouTube video of me drinking GreenEarth!

I understand you just moved to a new state of the art plant in Howell. What makes that location so special?

First and foremost, it is a great place for our employees to work. It was laid out to flow ergonomically so our employees not only work with the best cleaning equipment on the planet that provides the best cleaning experience for the clothing, their work stations and the flow of the clothes was designed to support their bodies as they work. The environment is spacious, bright, extremely well ventilated and properly temperature controlled. Plus we now have a loading station for our delivery vans that are inside and space for the vans to be parked inside when not out making customer deliveries. No more scraping ice off the windshield in the winter!

I know you care about your employees. In addition to the above, what else is happening?

Iâ&#x20AC;&#x2122;m an avid bicyclist that has toured all over the world and I also utilize my bikes for day-to-day commuting and exercise. A comprehensive study based upon 18,000 adult commuters over 18 years found that people who bike to and from work are happier, and more connected to their community than people who drive or use public transport.

This summer, we will begin an employee bicycle program.

Employees will be able to check out a bike any time they please, whether for commuting back and forth from home to work, or just to tool around town. Increased Happiness was also connected to participation in a community garden.

Plans are underfoot to host a community garden; it is our hope to begin Spring 2020! These are a few of the new experiences we can provide in our facility.

What kind of services do you provide for your customers?

We are excited about all of the cool services we have available for our customers. In addition to state-of-the-art clothing care, we have the following services:

14 | Good Fat Life

• Wedding Dress Cleaning, restoration, and preservation.

• Free pick-up and delivery in Howell, Brighton, Hartland, and Whitmore Lake • Clothes Tracker technology so you can keep tabs on your clothing throughout their lifespan • Same day service at both our Howell & Brighton stores: in by 9:00, ready by 6:00 Monday - Friday.

• Hanger recycling – reduce, reuse, recycle, reimburse your hangers. Keep them out of the landfills!

• Set your cleaning preferences: starch, folding, and repairs • Virtual Closet. Anytime access to your online wardrobe, order history and receipts.

• Expert shoe repair • Text or email order updates and notifications • Schedule pick and deliveries 24/7 from your favorite device • Bedding. We spend about one-third of our lives sleeping and fresh, clean bedding helps promote a great night’s sleep. Our exclusive GreenEarth Cleaning and Harmony Wetcleaning systems ensure your bedding is returned to you bright, fresh, and free of toxic chemicals.

• Alterations and Repairs • Besides being Livingston County’s exclusive GreenEarth cleaner, we also have the area’s only Harmony Wetcleaning system.

You live in Brighton, right? What do you do when you’re not working on Snedicor’s?

Yes and as I had mentioned earlier, I love the outdoors and I believe it’s important to stay physically and mentally fit so I can show up with lots of energy every day to support the work and life I love. I have lots of plans that I am very excited about. Building the new plant for Snedicor’s is just the beginning. My wife Sherryl and I are certified AcroYoga & Sivananda style yoga instructors and we travel all over the country teaching when we can work it in. We enjoy cross country skiing, cycling, and are active here in our Livingston County community. We do our best each day to make a difference in the lives of our families, employees, customers, and neighbors by living a healthy and natural lifestyle that respects, supports, and sustains our environment.

If you would like to learn more about the environmentally safe Snedicor’s Cleaners, please visit www.snedicors.com July 2019 | 15

GOOD FAT MONEY

by Sherri Richards

Y

ou might be asking – what does money have to do with living a Good Fat Life?

Great Question. I have asked that myself.

The answer is that living a Good Fat Life includes having a plan for becoming financially free. The way to become financially free is to be comfortable with all things around your money. Sadly, many people have a lot of shame, blame and past stories around their money that keep them from being financially free or at least on the road to financial freedom. Now I don’t begin to know what your financial dreams are or what you consider financial freedom.

I am asking the questions so you can identify these for yourself. I just know that I have worked with hundreds of people who want the cash they think will bring them financial freedom, i.e. winning the million-dollar lottery, and they don’t know where to start. In each issue of Good Fat Life, we will provide a roadmap to get there.

When it comes to money, there are three major areas that need to be looked at and they are: 1. Your money story and beliefs.

2. How you manage your money day-to-day.

3. Where you want to go.

Our libraries and book stores are full of books on how to manage your money. These all make the assumption that how we deal with money is rational and unemotional.

HA! When is the last time you made a decision about an expenditure that was not emotional? Seriously, even buying a cup of coffee can generate an emotional response. I was with some multi-millionaires last week who balked at spending $7 each for ice cream! The truth is there is a part of our brain where all decision go through.

16 | Good Fat Life

This includes money decisions and it includes an emotional component. It is how we are designed. Over the past few decades, there have been hundreds of developments in neuroscience, behavioral finance, and neuroeconomics.

Our brain chemistry and our money behavior work closely together, and it is often at the subconscious level. We don’t know what we don’t know. We are not taught to understand how this works and subsequently, we feel all kinds of self-deprecating emotions when we make what we ultimately consider bad money decisions. I am here to tell you, it’s OK. We will start where you are.

In our next issue we will talk about how neuroscience and how our brain really works, so we can learn how to use our brain as a trusted ally vs. that resistant voice we all have that holds us back. Plus we will look at your money beliefs. If you can’t wait until the next issue, email me at Sherri@goodfatlife.com and I will send you a questionnaire you can fill out to get you started now on your road to financial freedom.

Until then – live well!

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July 2019 | 17

GROW A GUT GARDEN

by Samantha Gardner, NTP

18 | Good Fat Life

Y

ou may be asking; What is a Gut Garden? A Gut Garden can help get you on the path to optimal digestion.

Ever feel bloated after a meal? Want to nap after lunch?

Have a random upset stomach or burp much?

These are all signs that your digestive system needs support. Just as we all have different personalities, we have different methods that work for healing our gut, and there’s no one size fits all approach.

Growing a gut garden is about encouraging your digestive system to function properly and thrive. According to Author Justin Sonnenburg, Ph.D., in his book The Good Gut, “Nurturing our gut bacteria so that they produce the compounds that our bodies need is one of the most important choices we can make for our health.”

Sonnenburg says that our gut bacteria belong on the endangered species list.

The good news is we can reverse the current status of our inner microbial world by entertaining diet and lifestyle choices that are nutritious and delicious to eat.

Why does growing a gut garden matter?

• 70-80% of our immune system is located in the gut.

• A healthy gut helps us fight off infection and keeps us energized.

• Our digestive system determines whether or not we can properly assimilate nutrients. Basically, we can eat all the healthy food we want, but if we’re not digesting it, we’re creating waste the body has to deal with.

• The health of our gut affects our health as a whole.

One simple way to recolonize and grow your gut garden is to consume fermented food. Examples of fermented foods are kombucha, Lacto-fermented vegetables and condiments, kefir yogurt, hard cheeses, and fruit chutneys.

Properly prepared fermented foods contain probiotics that are full of friendly bacteria and yeasts that feast off the sugars and starches in them, converting it to lactic acid, carbon dioxide, and more beneficial bacteria.

There’s a myriad of issues that come into play with healing your gut beyond just eating fermented foods.

Our gut bacteria determine the landscape and the overall ability to heal. Symptoms of an imbalanced gut microbiome include...

•

Digestive issues, food intolerances, bloating, belching, etc.

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Fatigue, joint pain, and fibromyalgia.

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Yeast infections and oral thrush (indicative of candida overgrowth).

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Skin problems, acne, and fungi overgrowths.

Using food as medicine is the most natural and practical approach to tackling these issues. If introducing fermented foods into your diet don’t instead of doesn’t improve your symptoms, I recommend working one on one with a nutritional therapy provider or doctor to help identify specific needs of your own. Removing stressors, addressing deficiencies, and balancing blood sugar is equally important to growing your gut garden as diversifying your gut microbes.

Samantha Gardner, NTP Hands on Health Chiropractic 10192 E. Grand River, Suite 107 Brighton, MI 48116 810.494.1900 Instagram @the.qualitarian

July 2019 | 19

Good Fat Foods for You to Consume for Low-Carb or Ketosis Diet High-quality, good fat foods for your low-carb and/or ketogenic diet

by Dr. Darren Schmidt

B

efore I get into what those are though, I want to talk about the Atkins era. In the ’80s and ’90s, Dr. Atkins and his diet was pretty popular, but there were two things that were missing in his information related to eating fats.

Number 1: it’s most accurate and valuable to test ketones in the blood. Ketones are the fat that the body loves to burn more than any other fat: when you’re burning ketones, it’s called ketosis. To test for ketones in the body, Dr. Atkins was using “keto sticks,” which are little sticks that you urinate on, and they’ll tell you if there’s a certain quantity of ketones in the urine. Unfortunately, having raised ketone levels in the urine doesn’t necessarily mean you’re in ketosis. You see, if the level of sugar in your blood is greater than the level of ketones, it means you’re burning sugar. In order to be in ketosis, you have to have more ketones in the blood than sugar. With the way Atkins was testing, you might witness an increase in ketones from eating healthy fats, causing some of those ketones to spill over into the urine and make it seem, based on the keto stick reading, like you’re in ketosis, but if there’s still more sugar in the blood—something that can’t be measured using the keto sticks—then in fact you’re still burning sugar and are not in ketosis. Dr. Atkins missed this simply because the correct technology didn’t exist at the time. But now it does! You can buy keto mojo online to measure ketones in the blood and compare that with glucose.

Number 2: Atkins was missing the concept of eating healthy food that was not filled with chemicals. He recommended artificial sweetener, other preservatives, and processed foods. As a matter of fact, they still make Atkins bars that are filled with chemicals. You want to avoid that. Of course, it was more okay in the ’70s when

20 | Good Fat Life

most of the food was pretty good, but now our food is a disaster, so you want to eat as cleanly as possible.

Those are the things Atkins was missing. One more thing before I get into the list of fats: ketosis is not the same as ketoacidosis. Ketosis is simply burning fat, whereas ketoacidosis denotes a Type 1 diabetic that’s dying because his or her glucose and ketones are out of control.

The ketones might be 25, not 2.0 and the blood glucose is 350, not 100. Ketoacidosis is very dangerous. Saying ketosis and ketoacidosis are the same is like saying a cat and car are the same: the words are similar, but obviously, a cat and car are very different things.

Here’s the list of fats, broken into a couple of different categories.

The first category is the fats that are really good when you’re fasting. Let’s say you’re skipping breakfast and doing what’s called intermittent fasting: you eat dinner at 6:00 p.m., and your next meal at noon the next day. You just went 18 hours with no food. That’s intermittent fasting.

These fats can be consumed while you’re fasting around 8:00 a.m. or 9:00 a.m. to help you get through it.

•

MCT oil – which stands for medium-chain triglyceride oil (in fact, all of the fats in this category are mediumchain triglycerides, meaning they pass into the brain easily to feed it, as opposed to long-chain triglycerides, like what’s in bacon or steak).

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Coconut oil

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Extra Virgin Olive Oil

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Avocado oil

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Fish oils

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Butter

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Bone Broth

•

All of these you could just drink, or for the coconut oil, eat it with a spoon!

The next category is healthy fats that have some carbohydrates or protein in them. You’d consume these during your eating hours otherwise they would break your fast.

Whole milk, raw and from grass-fed animals. Some people are drinking goat’s milk. In any case, you want it to be as clean as possible, and not skim milk or 2%.

Skim milk is like drinking Gatorade with the amount of sugar that’s in it. You have to go with full-fat.

The final category is meat and fish.

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Red meat: steak, pot roast, beef

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Fatty chili

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Good Fat Bar. That’s a company I started with a couple of friends. The website’s “goodfat.bar”. The base of the bars is cacao butter, which is fantastic, super satisfying fat.

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Brats, sausage. You can go to a store and find all-lean brats and lean sausage but it’s dry, and it’s not very satisfying. You want to go with high-fat brats and sausage. It has to make you happy.

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Olives

•

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Avocados

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Organic pasture-raised eggs

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Fish eggs

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Nuts, seeds

Bacon. There’s turkey bacon, which has basically no fat, and then there’s regular bacon. If you’re going to eat bacon, go with the full-fat bacon. This is to get your body into fat-burning mode; we’re trying to reduce the protein and the sugar.

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Nut Butters

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Fats and organ meats from organic, grass-fed animals

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100% chocolate – If you find a chocolate bar that’s 90%, that means it’s 90% chocolate, 10% sugar. If your chocolate bar is 75% chocolate, then it’s 25% sugar.

This is 100% chocolate. It’s bitter, but it’s full of fat.

•

Whole fish that’s fatty, like salmon. These fish swim deep in the ocean where it’s cold. Preferably the Atlantic Ocean, not the Pacific.

The next category is dairy. Dairy’s very valuable for its fat. If your body can’t handle dairy because you’re lactose intolerant or it causes a runny nose, then this category isn’t for you.

At the very least, you want to get into ketosis a few days a year. If you’re in ketosis four days a year, you’ve turned off bad DNA, cancer DNA, heart disease, diabetes. If you’re an endurance athlete, you should be in ketosis 15 hours every day. It’s a gradient, depending on what you want to do.

•

Full-fat cheese, including cottage cheese. Raw and/or organic is best.

Start incorporating these fats into your diet!

•

Yogurt, full-fat with no added sugar

•

Grass-fed butter or ghee (clarified butter)

•

Kefir, which is a thick, fermented dairy, full-fat of course. It’s a bit bitter. You can buy kefir that’s full of sugar and is low fat—don’t bother.

As a chiropractor, I have spent the great majority of my career devoted to clinical nutrition to determine the root causes of health problems, because nutrition is the foundation of all health.

Further, my approach to health care has always been holistic.

July 2019 | 21

GOOD TO KNOW Those things you wish someone would have told you – but didn’t.

by Sherri Richards

W

e hear stories all the time about those little helpful hints that make our lives so much easier. Like today in a networking meeting, I heard that there is laundry detergent that you can wash your clothes with that adds SPF to them for people concerned about being in the sun. A few of my colleagues who have had skin cancer immediately perked up and made a note to check this new info out!

In each issue of “Good Fat Life” we will collect these “Good To Know” tidbits making it easy for you to refer back to!

• If you want an easy way to decide if a food is “junk” food, or not, look at the ratio between the number of carbs to fiber listed on the label. You are looking for a carb to fiber ratio of greater than 10:1. You want at least 1 gram of fiber for every 10 grams of carbohydrate. For example, if a label shows there are 10 carbs and 5 grams of fiber, making this a 10:5 ratio, then this is definitely NOT junk food. Using this rule of thumb is a great quick and easy way for you to make a fast decision as to whether you even want to consider adding this particular food to your food options. If the food doesn’t meet the minimum requirement ……. Next.

• Have you ever wondered if a product you use to clean your home is safe for your environment? I have. There is so much written now about toxins and how they are everywhere. I went looking for an easy and credible way to research the products I use in my home. I was referred to the site EWG.org, by a resource I trust. This is just one resource, I am sure there are others that I don’t know about. The goal here is to let you know there are resources available for you to make your own informed decisions about the products you use in your most personal of space, your home.

22 | Good Fat Life

• If you want a quick and easy guide to identify if you are at your optimal weight, take your total height in inches and divide it by 2. The result will be your optimal waist circumference in inches. Women should have a measurement less than 35 ‘’ and men should be below 40.’’ For example, I am 5 ‘4”. One half of this number is 32. My optimal waist measurement is 32 inches. My actual waist size is less than 32, which is less than the guide of 35. Whew! I love how easy this benchmark is. It will be easy for you to figure this out and make some personal goals.

• Are you as confused as I am about probiotics and prebiotics? Should you take them, or not? What is gut health? We keep hearing that it is our second brain. I was recently introduced to the work of Dr. Zack Bush, MD. zachbushmd.com/guthealth/, a triple boardcertified physician. Listening to his talks is a great place to start. Plus, I love his 4-minute workout.

• Do you have a habit you want to start? Maybe to overthrow a habit you want to stop? A great way to do this is to anchor your new desired behavior to something you already do every day. For example, I wanted to drink more water. I simply forget to do it. Using the guidance of B.J. Fogg, I now pour a full glass of water and set it by the sink. Every time I walk through the kitchen, I just pick up the glass and drink something. It can be just a sip – or the entire glass.

I’ve used this technique to successfully create over a dozen habits I wanted to create. If it has helped me, I know if can help you! For more information, check out www.bjfogg.com.

What is it that you know and would like to share with our reader community? Email me at Sherri@goodfatlife.com and you could see yourself in print in an upcoming issue.

The Brighton Farmers Market celebrates its 42nd season in 2019, with new Market Manager Dale Maskill.

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July 2019 | 23

The New Face of Brighton Farmers Market

by Sherri Richards and Megan Bachand Megan Bachand and I recently met with Dale at Northbound Acre. His wife Kesandra was teaching at the Brighton Yoga Center and Dale was with his kids. The kids loved playing in the dirt and we were happy to join in as we chatted about all of the wonderful things Dale was up to.

Our first question was, were you raised on a farm?

Followed by where did your love of farming come from?

D

ale Maskill, a husband, father of two, engineer, farmer at Northbound Acre and all-around great guy, has recently stepped into the leadership position of the Brighton Farmers Market.

After meeting him in person, we have to add “man of great vision” to this list of hats Dale is wearing! He has a plethora of great ideas and as you will hear, a huge heart for the success of the Brighton Farmers Market, our community and for the quality of the food we eat.

24 | Good Fat Life

Dale answered with a smile “No,” but after having our first two children, Kesandra and I wanted them to know firsthand the importance of growing clean delicious food not only for our own table but for the support and enjoyment for our community as well. Our initial goal was to focus on the important lessons we wanted to teach our kids vs. making money with our produce. We were mindful however that we were going to have to create something sustainable yet inspiring to grow together as a family. We believe that when you do something for the right reason, everything all falls into place, and fall it did. In 2017, We began NorthBound Acre. Almost immediately, the microgreens* became our specialty. It has kept us very busy providing local restaurants and markets with microgreens and field crops.

As often happens one thing leads to another and Dale is now responsible for the direction and growth of the Brighton Farmers Market.

By providing access to healthy foods what are your priorities for building a healthy community?

There are a number of initiatives that I am excited about.

First is to educate the community on why it is important to eat local, seasonal foods and to support our local farmers and small businesses. The quality of food we eat has a huge

DEFINITIONS

impact on our overall wellness. By providing an easy access to great quality food, we are supporting our community in a very positive and sustainable way. And, to help our customers with new ideas on what to do with the products they purchase, we have added cooking demonstrations by some very accomplished local chefs at a number of the markets. It’s fun to try new things and everyone loves to sample amazing food!

Second, I want to grow our community involvement, both in terms of vendors at the market and customers who shop at the market. Good food brings people together. We live in a dynamic community.

Wandering through the market can be an adventure and an inspiring way to spend a few hours on a Saturday for all ages.

You’ll find stalls bursting with Michigangrown/Michigan-made products featuring beautiful flowers, bedding plants, herbs, shrubs, fresh seasonal produce, local honey, baked goods (including gluten-free), candy, dog treats, fresh eggs, farm-raised meats, fresh-caught fish, Artisan soaps & lotions, jewelry, hand-sewn, knit, crocheted items, garden art, wood-craft, and food concessions. This year in addition to the cooking demonstrations we also have live music. The sights, sounds, tastes, and smells will speak to all of your senses!

Plus having a conversation with someone who grew, made, raised, caught or helped you with your purchase is a wonderful

way to connect with our community. Plus purchasing local foods from the market is a more green option because of the smaller carbon foot print and less packaging. We also sell reusable bags in order to reduce plastic. I believe making decisions with the environment in mind is important.

To see what is happening and when; check out our Facebook page: Brighton Farmers Market Some Dates to Note: September 28 – Harvest Day October 26 - Last Day of 2019 Market As a note from Good Fat Life: From a gut health perspective – eating locally grown food contributes to a healthy gut microbiome*. In addition to the obvious reasons to eat locally grown produce, i.e. fresh as in just picked, higher nutrition in the produce from the local soil management, keeps the dollars local; eating locally grown food can provide natural prebiotics, probiotics, and allergy control.

Megan Bachand is a wife, mother, daughter, friend and health and well-being advocate. With an M.S. in Community Medicine and a passion for personal and community health, Megan resides in Brighton, Michigan with her family and enjoys working out, cooking, traveling, and family time!

Microgreens are young vegetable greens that are approximately 1–3 inches (2.5–7.5 cm) tall. They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures (1) Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

Microbiome A community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment and especially the collection of microorganisms living in or on the human body. Your body is home to about 100 trillion bacteria and other microbes, collectively known as your microbiome.— Carl Zimmer.

What’s arguably become the hottest area of medicine: microbiome research, an emerging field that’s investigating how the bacteria that live in and on our bodies affect our health.— Sunny Sea Gold

July 2019 | 25

PLYMOUTH

PHYSICAL THERAPY SPECIALISTS 26 | Good Fat Life

F

or many of us, physical therapy is something we will need at some point in our life. Maybe you or someone you know has already experienced physical therapy after undergoing surgery or suffering from an injury. Maybe you are suffering from everyday aches and pains due to physical demands of daily tasks or work. Physical therapy is a great option for regaining strength, flexibility, and improving your overall quality of life, and luckily, there is a location nearby (near you) in Brighton, Michigan!

Plymouth Physical Therapy Specialists was founded in 1994 by Jeff Sirabian, the center director and owner with who has over twenty-five years of experience in orthopedics and sports medicine, and has gone on to establish eighteen physical therapy practices, including the Brighton location that is committed to the highest level of patient care, current and modern treatment approaches, advanced equipment, and same day appointments.

All of our locations, including Brighton, are working hard to return patients back to their previous level of function, and have the experience and knowledge to offer treatments, such as; sports-related injuries, orthopedic injuries, arthritis, low back and neck pain, workmanâ&#x20AC;&#x2122;s comp related injuries, balance and vestibular training, and postsurgical care.

The director of the Brighton location, Gramos Pallaska, PT, DPT, FAFS, CEAS, offers his experience in orthopedic conditions, post-surgical care, sports medicine, neurological rehabilitation, and workplace ergonomics.

Gramos is a Fellow of Applied Functional Science, which

converges the science, physical, biological and behavioral sciences to further his expertise in human movement.

Gramos shares that one of the most important aspects of effective treatment is recognizing that the body functions as a chain reaction, with daily movements being integrated, not isolated. Utilizing 3D movement screens to identify the cause of increased stress to certain areas of the body causing impairment is essential to rehabilitate our patients. The best part is, we now have direct access giving you the ability to go directly to a physical therapist for many musculoskeletal conditions.

Direct access has been an important milestone to the physical therapy profession, which was passed in Michigan in 2014. This allows patients to seek the expertise of a physical therapist without a physician referral or prescription. Timing can play a vital role in managing pain.

If you are dealing with chronic or acute pain, an evaluation will allow the physical therapist to further identify the cause of pain. Physical therapists are extensively educated on the evaluation of musculoskeletal conditions, with proper referral for medical care if signs and symptoms throughout the evaluation are not appropriate for conservative care.

The Brighton location is also newly remodeled and accepting new patients today! Located at 5757 Whitmore Lake Road, in Brighton Michigan, and we offer same day appointments and are open from 6am to 7pm, Monday through Friday. Donâ&#x20AC;&#x2122;t wait to contact PPTS today at (810) 220-5793 to schedule your appointment, or visit their website. There are 18 convenient locations, to learn more, please visit www.plymouthpts.com.

July 2019 | 27

HEALTHY KETO RECIPES

A

by Kristi Hunt

s the temperature begins to rise outside, we tend to lean towards cooler, lighter meals such as chilled salads and refreshing fruits to eat. If you feared you would have to pass on the juicy sweetness of watermelon this summer in efforts to maintain your good fat and keto lifestyle, my watermelon salad will have you jumping with joy. With our focus this issue on cleansing and cleaning, itâ&#x20AC;&#x2122;s perfect timing to share these cooling and cleansing summer salads with you!

Watermelon Salad Serves 1 Per serving 158 cal, 14F, 8C, 2Fib, 1P Ingredients 1/2 cup Cucumber 1/4 cup Jicama 1/4 cup Watermelon 1 tbsp Chopped Fresh Mint 1 tbsp Avocado Oil 1 tsp Fresh Lime Juice Directions Dice cucumber, watermelon and jicama into bite-sized cubes and place into a small bowl.

Toss together with avocado oil, lime juice and mint. If you prefer your watermelon salted, add salt to taste. Serve chilled.

28 | Good Fat Life

Spicy Almond Butter Zoodles Serves 1 Per serving 228 Cal, 18 F, 12 C, 5 Fib, 4 P Dressing Ingredients 1 tbsp Almond Butter 1 tsp Coconut Aminos 1 tsp Rice Wine Vinegar 1 tsp Fresh Lime Juice 1 tsp Sesame Oil 1 tsp Avocado Oil Fresh Garlic Clove Fresh Ginger Root Red Pepper Flakes to Taste Salad Ingredients 1/2 cup Zucchini Noodles 1/4 cup Shredded Carrots 1/4 cup Shredded Cabbage 1 tbsp Sliced Scallion 1 tbsp Fresh Chopped Cilantro Directions Toss salad ingredients together in a medium bowl. Add dressing almond butter, coconut aminos, vinegar, lime juice, sesame and avocado oils into a small bowl and whisk together. Grate a small amount of fresh garlic clove and ginger root into dressing to taste, and then sprinkle in red pepper flakes according to spice preference. Pour dressing over salad ingredients, and toss to coat.

Refrigerate and serve chilled.

Growing up, one of my favorite things to do was to play â&#x20AC;&#x153;cooking showâ&#x20AC;? 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.

July 2019 | 29

A CLEAN SLATE

by Joannée DeBruhl Stone Coop Farm, Brighton, MI

30 | Good Fat Life

C

lean can mean lots of things from taking a shower, sterilizing, growing organically, electric vehicles, solar energy, etc. It can also mean starting over.

Closing my farm and moving to another community has given me an opportunity to create a clean slate. In some regards, it has been exciting, but in others, exhausting.

I love the idea of a clean slate, washing off a messy chalkboard and starting anew. In life, the chance to start new is something we can create, or it can be forced upon us. My farm was struggling, I knew I needed to leave, but I couldn’t get myself out of there. I didn’t want to let down my staff, my customers and the incredible community that we had created. The choice was taken out of my hands and I had to close the farm.

Before I became a farmer, I worked for the insurance industry. I was laid off 3 times, and although the first one was terrifying, the next two were just something to deal with. Each time I have changed jobs, incredible opportunities have been generated. Yes, they were stressful, but they have led me to fantastic and wonderful life changes. They also prepared me to look at my life and decide what was important – my husband, my kids, my health, my approach to each day. So, although leaving the farm was difficult, I view it as the start of my next journey, my clean slate.

So now that my life is taking another turn, I know it will be for the better. I am starting to get to know my new community. It is rural, small, seasonal and completely different than where I lived before. This area is a tourist destination for about 12 weeks, then it becomes a sleepy community where more than 50% of the businesses close for 6 months. It’s easy to become isolated here in the winter.

I started to evaluate things I liked in my past jobs and the things I didn’t like. I wanted this information to help me figure out how to approach my new job/career search.

Networking in a new community takes some time, and in a seasonal community where 60% of the residents only live here for 6 months, it can be even harder. I figured out the following things:

July 2019 | 31

•

I have to have face to face interaction with people.

•

I miss my tractor.

•

I love being outside in all weather conditions.

•

I like having a job that keeps my body and mind strong.

•

I like being the go-to person.

I have gained a lot of knowledge and experience in my past jobs and I enjoy sharing it.

•

I love to solve problems.

Thinking outside the box for a solution is fun and allows my creativity to flow.

•

Giving presentations and teaching gives me a huge adrenaline rush.

•

I don’t like traffic and don’t want a long commute.

•

I like wearing my farmer clothes to work, but I also like to wear skirts and other fun clothes and shoes.

•

I enjoy meeting new people and a job that changes every day.

•

I don’t miss emails, Facebook, Twitter or Instagram.

•

I appreciate being my own boss.

I had a business coach and he suggested I write a job description for my perfect job, then turn it into my resume.

Then I could find a company that meets my requirements, or I can create my own business. With my list above, I can write a job

32 | Good Fat Life

description for the perfect job. I can also start visualizing and manifesting it.

In the meantime, I have been working at a local garden center. It has been super helping customers pick out their flowers, shrubs, trees and plants. I have been learning a ton about deer resistant flowers, and my exposure to more types of flowers and shrubs has increased exponentially.

I have also been using a forklift (super fun!). The manual aspects of the job, 9 hours of walking on concrete and loading 40-60 lb bags of mulch, stone, and soil into folk’s vehicles, is exhausting and wearing me out.

Working at the garden center has reinvigorated my love of growing all things, not just food. I’ve been watching Monty Don’s Big Dreams, Small Spaces gardening shows.

I would love to do the same thing, visit someone’s home, encourage them and inspire them about their garden and give them the guidance they need to succeed with their

gardening project. I would also like to expand the number of classes and presentations I do each year. This might be a job that I would need to create, a business I would need to start. Am I ready and committed to start a new business again? Or can I find this job through other sources like the local community college, a landscaping company, a garden center, new homeowners?

If you are in a similar situation, ready for a clean slate, take some time to evaluate what you love to do. Not only the big picture stuff but the little details. Then write a job description for your perfect job. That will help you find it and manifest it. Ask and you shall receive – believe it. You deserve it!

Joannée is the Executive Director of Stone Coop Farm, a nonprofit focusing on partnering farmers with their communities and communities with healthy food. She is also owns an organic farm in west Michigan.

July 2019 | 33

Photo credit: www.triciaorrphotography.com

“Envy” moved her ahead. It was the topic of the night. The tale that Vicky Lovell’s alter ego “Street Vicky” dug up from her past won her a spot on every good storyteller’s coveted (pun intended) Bucket list. The biggie, the mother-of-all local-Storytelling events, the regional MOTH GRAND SLAM! Moth StorySLAMS*, are open-mic storytelling competitions, held in 28 cities around the world and can 34 | Good Fat Life

be heard on your favorite National Public Radio station.

Since its launch in 1997, the Moth has presented thousands of stories told live and without notes. They are open to anyone with a five-minute story to share on the night’s theme. In Ann Arbor, those events are held at Zingerman’s Greyline, but back to our heroine…

The door opened and Vicky, like all storyteller hopefuls,

Cleaning Up at the Moth Grand Slam!

by Bernadette Quist

put her name in the Moth “hat.” One of the Lucky Ten, she retraced her steps and told her story. When asked about that first win she said; “I grew up in the city of Chicago. At the age of ten, I wore gang colors and flashed gang signs in public thinking I was fitting into my community. My nickname was Pee Wee because I was the youngest and smallest in the neighborhood. But I was feisty. My mother always told me that she didn’t know what I would do for a living, but she knew I would be telling stories!”

Years later, Mom was right, Vicky not only told the story, but she advanced to the big-time. Funny how looking back shows you that whacking thru the weeds of your life has actually helped you clear your path! Sometimes an experience that seems unlikely to lead to any particular destination is the very thing that ends up being a premonition, a foreshadowing of where your journey will lead you…but this story is not over. On to the regional competition, Vicky tapped another bit of her personal history for “The Heat is On.” “Being a part of the Moth gave me an opportunity to share some of my story. I used humor to express how well my roommates cared for me and supported me when I was new in the teaching profession. Really the Moth gave me a platform to be heard, to be human, to be myself and to show that ‘real people’ are pastors.”

Even her name Victoria was telling. Vicky not only went to the regional Moth GRAND SLAM, she “WON” it this past May at the Ark in Ann Arbor! Yes, you read that right, “Street Vicky” is now sharing stories to help people see their own victories.

“Little did I know that God was going to use all of the many random experiences of my life to create my life story. Today, I am a pastor and because of the way God cleared my path, I am privileged to serve people who are struggling and who need hope.”

Now a pastor at my own church, Zion Lutheran Church in Ann Arbor, MI Pastor Vicky inspires me with laughter and real experiences, knowing that somehow, someway, there is something in my past that is waiting to be rediscovered as I sift through all the stuff I don’t need. The touchstone moments in life, good, bad, easy, difficult…all will lead me along the way. Vicky’s WIN at the Moth GRAND SLAM is a foreshadowing of victories for ANYONE who takes the time to weed through their past and see how all our experiences can be used for the greater good.

Can I get an “AMEN!?”

Pastor Vicky Lovell is a Chicago native, former teacher, mom of three, and the associate pastor at Zion Lutheran Church in Ann Arbor. www.zlc-aa.org. To learn more about Vicky’s work visit: victorialovell.com. Want to learn more about The Moth visit, www.themoth.org.

Bernadette Quist helps companies and individuals develop and broadcast messages that resonate. Having built her career working with designers, publishers, authors, businesses, and non-profits to bring their messages to life in print and online, she now sources everything from books to car-wrap graphics. Her own avocational path, as one of many lifelong musicians who never quit their day jobs, frequently merges with her business journey. A singersongwriter, she taps into a creative side when acting as a story scout for, Good Fat Life magazine.

BQ is always on the lookout for honest top notch professionals who want don’t want to shoulder the full load of communicating their message alone. She works with businesses and individuals to share their slice of living life in a BIG way via the Good Fat Life community of readers. Nobody is in top form all the time. Above all, GFLifer’s approach their noble story-telling aspirations with humility and continuous tweaking. In addition, kindness, honesty, and a healthy sense of humor, give us clear guidance about the results we desire, even while not quite knowing how we will get there.

Other current projects include working with the 50th Anniversary of the Ann Arbor Blues Festival, August 16th-18th. Contact her at: bernadette@quistcommunications.com July 2019 | 35

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