GOOD FAT L I F E
Q2 ISSUE MAY 2019
Cultivating a Good Fat Life
CHANGE YOUR DIET TO BURN FAT AMERICAN IDOL SCOTT MACINTYRE BELIEVING IS SEEING
THE FITNESS CHALLENGE
BUON GUSTO BISTRO
FROM SEED TO TABLE
“There is nothing as powerful as a mother’s love, and nothing as healing as a child’s soul.”
- unknown
Happy Mother’s Day, May 12, 2019
Happy Father’s Day, June 16, 2019
“My father gave me the greatest gift anyone could give another person: He believed in me.”
- Jim Valvano
I
love this quote. It’s a wonderful reminder that each day is brand new, and that we get to choose how we live it.
“This is a wonderful day. I’ve never seen this one before.”
Maya Angelou
The theme for this month’s issue is CULTIVATION. To cultivate means to “foster the growth of ”. I just left a meeting with the Good Fat Life Team at which we discussed where our magazine stood in relation to where we wanted it to be. We determined that our magazine fit this month’s theme perfectly. Good Fat Life is a new magazine. Like any new creation, the words we use in an attempt to articulate all that this magazine is and more importantly, the community that we serve, are evolving targets. It is scary stepping out of our comfort zones and into the unknown, yet each one of us should feel deeply compelled to do so when the proper circumstances present themselves. Further, as we reflected on our recent conversations with interesting companies, fascinating writers and our inspiring readers, the energy around the table began to build until we were almost jumping up and down with excitement about this upcoming issue and all that is possible within a Good Fat Life! We burst out laughing when we realized that we had to take the time to listen to ourselves! Good Fat Life is planting seeds and it takes time for those seeds to blossom. We must be patient as we foster the growth of what it means to live a Good Fat Life. As a reminder, people who are mindful to include Good Fat in their diet are mindful of their overall well-being. That is, they care about the ideas they have, the clothes they wear, the places they travel, the environment they live in, the causes they support and where their food comes from. Good Fat is not just about eating good fat – Good Fat Life is a lifestyle! All of the writers in this month’s issue are a reflection of what is good in life, and all are mindful in all stages of action. Stories like Scott MacIntyre’s reflect a lifetime of cultivation, not to mention heaps of inspiration and jaw-dropping awe. Lori Burn’s deeply personal account of her two moms is a reflection of how difficult and at the same time rewarding relationships can be. Fran Brougham never gave up on her dream of building a “seed to table” clean, healthy and locally sourced food restaurant. Another story of planting seeds, some just take longer to grow than others! In our modern society, we have become used to instant gratification. Cultivation is good for the soul. Part of creating a Good Fat Life is to be in great shape physically. I have always preferred to sit and do things rather than to be up and moving. Things are different now. I keep reading about how vital to our overall well being it is that we move. I even bought a watch to remind me to get up and move every hour! Sitting has become the new smoking in terms of ways we can sabotage our own wellness. I am curious to see what my body is really capable of. Julia Collins, owner of Ypsi Studio put together a 6-week fitness challenge we can do at home. I have committed to doing it – NO MATTER WHAT - and I welcome any of you that this resonates with to join me by signing up at goodfatlife.com. Whatever you define as your “Good Fat Life,” do it from a place of cultivation. Look at those areas in your life that you want to grow into. Then, make the decision to go out and plant some seeds!
With much love Sherri Richards
Publisher sherri@goodfatlife.com 4 | Good Fat Life
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Are you very good at what you do, but struggle with the business of your business? Is it time to take your business to the next level? Do you know you could be doing better, but don’t know where to start? Have you lost your focus? Do you want to run screaming out of the room? SERVICES OFFERED: • Start Up Support • Financial Forecasting, Review and Reporting • Raising Funds
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GOOD FAT L I F E
Contributing AUTHORS
Publisher • Sherri Richards
Art Director • Jennifer Knutson
Webmaster • Andrew Savoy
Ongoing Contributor • Dr. S. A. Thiringer, D.O.
Contributing Photographer • Portraits By Alex
Contributing Writers • Kristi Hunt
Lori Burns
Kristi Hunt
Lori Burns
Joannée DeBruhl
Sherri Richards
Julia Collins
Samantha Gardner
Julia Dooley
Scott MacIntyre
Dr. Darren Schmidt
Liz Tekus
Joannée DeBruhl Sherri Richards Julia Collins Samantha Gardner Julia Dooley Scott MacIntyre Dr. Darren Schmidt Liz Tekus
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6 | Good Fat Life
TABLE OF
CONTENTS
may / june / july 2019
18
8 10 12
14 16 18 22
24 27 Bitters for Better Fat Digestion Sherriâ&#x20AC;&#x2122;s Favorites Flip the Script The Gift
30 32 36
Believing is Seeing Pasture Raised Eggs: Your Gilded Go-To Change Your Diet to Burn Fat Organic Farmers Want Enforcement! Healthy Keto Recipes
Fine Points The Reading Room From Seed to Table Fitness Challenge
27 May 2019 | 7
BITTERS FOR BETTER FAT DIGESTION by Samantha Gardner, NTP
I
f youâ&#x20AC;&#x2122;ve tried a high-fat diet (think Paleo, Paleo Plus, Ketogenic, GAPS, or FODMAPS), and still feel unwell, your gallbladder may be to blame. In order to break down the fats in these types of therapeutic diets, your body depends on bile. And bile requires a healthy and functioning gallbladder. In addition to breaking down fats, bile also aids in digestion, hormonal balance, weight loss, and even decreasing body toxins. So what exactly is bile? It is the vehicle for removing toxins to later be flushed through your liver. Bile is 8 | Good Fat Life
made in the liver and stored in the gallbladder, both of which make up the hepatic system. When this system is functioning well, youâ&#x20AC;&#x2122;ll benefit from good circulation, clean blood, and healthy cellular metabolism. When the hepatic system is struggling, and bile is limited, your body will have trouble breaking down fats, hormones, and other metabolic waste products. Over time, this will create liver congestion, and can negatively impact every organ in the body. Bile also aids in the absorption of fat-soluble vitamins, including vitamin A (the infection fighter), vitamin D (the
healing, hormone-like vitamin), vitamin E (the fertility vitamin), and vitamin K (the bone healer). People who struggle to digest fats, understandably, often quit high-fat diets. When they feel worse instead of better, they blame the diet. But the real problem is likely related to impaired gallbladder function and sluggish bile. So what should you do if you think your gallbladder might be unhealthy? Reach out to your doctor and request some blood tests and diagnostic imaging to confirm your suspicion. Then, and most importantly, add bitter foods to your diet. Bitter foods get your liver producing thin, free-flowing bile. Many plants and herbs qualify as bitters. I was first introduced to herbal bitters while attending school at the Nutritional Therapy Association. A young, vivacious student came in after our lunch break with a bottle of digestive bitters, which she credited for clearing up her acne and healing her digestive problems. Of course, I had to give it a try! Using bottled digestive bitters bought me the time I needed to learn to incorporate bitter foods into my meal plans. I cannot stress enough the importance of including bitter foods at every meal. One of my most frequent recommendations to clients is to start incorporating bitter foods or bottled bitters into their diet (I use the company, Urban Moonshine). Fats are vital to our health in every imaginable way. But, digesting and absorbing these fats cannot and will not happen unless bile is thin and free-flowing. The following table lists a wide variety of herbal bitters and bitter foods that you can start incorporating into your diet today. So what if you donâ&#x20AC;&#x2122;t have a gallbladder, or have serious gallbladder disease? Although using bitters may take more time to work in these instances, improving bile flow is certainly possible. Plus, there is absolutely no downside to trying bitter foods to support your health. Healing does take time, and everybody is different, but clients have reported healing symptoms in as soon as three to six months with therapeutic bitter foods and proper support. Bile, and therefore bitters, is essential to healing. In addition to being critical to success on a high-fat diet, bile and bitters will help with any of the following chronic issues: GERD, IBS, food sensitivities, nausea, thyroid issues, cellulite, indigestion, constipation, weight gain, leaky gut, estrogen dominance â&#x20AC;&#x201C;and if you could only do one thing to improve your situation, I would highly recommend that you learn to incorporate bitter foods into your diet.
Samantha Gardner, NTP Hands on Health Chiropractic 10192 E. Grand River, Suite 107 Brighton, MI 48116 810.494.1900 Instagram @the.qualitarian
May 2019 | 9
Crafted in Detroit, MI from 100% organic grain spirits (from corn) and hand selected botanicals, Norden Aquavit was created by a long time bartender, Robyn Cleveland and his wife Summer-Ransom-Cleveland who is of Swedish heritage. The two conceived their take on the traditional drink of Scandinavia to challenge notions of what it could be and where it could be made while remaining authentic and dedicated to the spirits’ rich history. Equally enjoyable on its own or as substitute for gin or vodka, the flavor is clean, smooth, and balanced with the category-defining spice notes of caraway acting as the star. What sets it apart from old-world styles is the abundance of bright citrus notes, floral undertones, and herbal subtleties brought together during meticulous distillation techniques seldom seen in the modern era. Critically acclaimed and beloved particularly by local bartenders since its 2018 launch, the ultimate validation of their efforts came in April 2019 when Norden Aquavit was awarded Double Gold-Best Aquavit at the San Francisco World Spirits Competition. Nordenaquavit.com.
Sherri's Favorites
Moxie Studio
OUR PHILOSOPHY... Our clients allow us to do what we love every day: helping to improve their self-confidence and wellness with every service we provide. In all we do and all we say, we are committed to earning our clients’ trust by providing excellent services and knowledge, using excellent products, every time. www.gottalottamoxie.com
Photographing Life. Capturing Art. We Photograph Families, High school seniors, Children, Weddings, and Commercial work. We love to tell stories.
Portraits by Alex 113 E. Grand River Ave. Brighton, MI 48116 • 810.220.1114
10 | Good Fat Life
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The Farmhouse Furniture Store We offer top quality hand-crafted furniture for your home. Every piece is made to order, crafted and finished using new or reclaimed wood. Built with matchless beauty, all of our furniture showcases exceptional craftsmanship, attention to detail and fresh, unique designs. From our woodworking studio in Chapel Hill, TN, we can ship anywhere in the continental US. We welcome you to visit our webpage for a look at our custom-made pieces.
Owned by Jaimie England â&#x20AC;˘ farmstead.online Email us at farmstead2875@gmail.com or call 615-821-5509 May 2019 | 11
FLIP THE SCRIPT
THE GIFT by Lori Burns
W
hat do you think of when you hear the word, “Mom”?
Is it a familiar feeling, a safe environment, maybe a feeling of love, and family? And how do you express your love and affection to the woman who has raised, loved and influenced you much of your life?
relationships that compare to the bond that mothers share with their daughters. In fact, a study done in the Journal of Neuroscience says, that a mother/daughter bond is the closest kind of connection that anyone experiences in their life. There is actually a part of the brain that regulates emotion that is more similar between mothers and daughters than any other intergenerational pairing. Cool right? But wait!
For some, sentiment can be expressed in a Hallmark card once a year, and for others, it’s a phone call every Saturday morning just to say “Hello.” And then there’s the rest of us, floating somewhere in-between. Yet there are very few 12 | Good Fat Life
I have an amazing step-mom. Is it possible to share the same bond with two women? Am I cheating on my mother if I said “YES?”
Before I answer this question, let me share a few things with you.
the table correctly. She has amazing wisdom and insight that I cannot even fathom to this day.
My step-mom entered my life when I was 6 years old. It was like the best parts of summer camp had permanently moved into my world.
How could I have been so lucky to have two amazing women on my team?
Now, the familiar narrative is that Janet (my step-mom), and my Mom had to have been inherently at odds with one another, I mean, after all, the task of motherhood is traditionally a role performed by just one woman, right? Yet there we were, two very different women, two very different schedules, two very different personalities, both working together sharing their wisdom, love, knowledge, and listening when I needed to talk. I remember on my wedding day I was faced with somewhat of a dilemma. My Father was there to walk me down the aisle, but I had two moms to consider, not just one. I could never ask my mom to share one of the most important moments in a mother’s life with another - Janet. Thankfully, I never had to. The truth is, Janet would never even think of competing with my mother because she didn’t have to. She knew she didn’t need to be in the spotlight to have her place in my heart on that special day, and that was the only place that mattered. Janet knew that when she met my father, he came as a “package deal.” She not only knew this, but she also embraced it, and it was because of that kindness, acceptance, and love that my relationship with my step-mom grew and deepened over the years. I was treated as her daughter as if she had given birth to me. I can honestly say that my mother was never threatened by my relationship with Janet and we all embraced that experience. I think my mom genuinely appreciated the fact that there was another woman who brought a different perspective to my life. Both of these women have given me such unique gifts that have truly shaped the woman I am today. My mother was a suite of complex and contradictory functions: she was, the disciplinary, the comforting mom when I was sick, as well as the “think for yourself” kind of woman. Janet is creative, funny, resilient, and sacrificial. She is just happy, and I mean most of the time. She taught me to appreciate the big picture at an early age, and how to set
As we all know, life can get messy, regardless of how much you love someone. Sometimes its just not enough. In my case, my mother decided to check out. My mother committed suicide on Mothers’ Day nine years ago. The idea that she would want to end her life at all was shocking, and the fact that she would choose Mother’s Day, I have to admit, seems just plain cruel. But when a person has a mental illness, there is no rhyme or reason to their decision-making. Yes, my mom had a mental illness. So when Mothers Day rolls around every year, it’s no surprise that I have conflicting emotions. I get sad just thinking about it as though it happened just yesterday. That’s how this kind of sorrow works if you don’t get a handle on it, it will consume you. So instead, I choose to be thankful for the cards, flowers, and gifts that my sweet son and husband give me because they know how painful the day could be. I choose to be grateful for the beautiful memories that I have of my mother and the gift of life that she gave me. But most of all, I choose to call Janet, my other mother, often. I tell her how much I love her, how grateful I am for her, and how truly cherished she is. Is it science, the bond that I share with a woman that did not give birth to me, but has treated me as her own flesh and blood for most of my life? A woman who cried for me and with me when my mother ended her life? Nope. It’s not science, just love. Happy Mothers Day, my other Mother - Janet. Hello! My name is Lori Burns, and I am a wife, mother, and student working on my Master’s degree in professional counseling. I live in Frankin Tennessee, and love football, watching my son play golf, the Oregon coast, and French pressed coffee. We have lived in Tennessee for 4 years, moving here from Queen Creek Az in 2014. I have 1 son, a 13-year-old in the 8th grade. After 20 years of marriage, my husband still thinks I am the funniest person on the planet, and I love him for letting me control the remote control. We are perfect….
May 2019 | 13
FINE POINTS by Liz Tekus
14 | Good Fat Life
P
icture this. I am married, a college grad, in my 20’s with no kids, and substitute teaching. I love to sew, but can’t fit my sewing machine in my purse. I am creative, longing to be more productive, and consumed with nervous energy. I have a huge case of “schpilkes”, which is Yiddish for terminally antsy. One day I was shopping for fabric at Sears and saw a sign which offered a free learn to knit class if I bought the yarn there. I coerced two of my teaching buddies to come along. My friends were less than enthusiastic but were more excited to go out for dinner after class. I, on the other hand, couldn’t wait to get my hands on the sensual textures and the explosion of colors that the yarn offered. It was love at first stitch! All I knew was that this thing called knitting was calling to me, loud and clear. I didn’t really understand what it was saying- but the attraction was compelling. The internet offers a myriad of benefits of knitting, from it’s meditative qualities to the creation of endorphins in one’s system. Although at the time, I didn’t know any of this clinical information, I knew how I was affected by sitting quietly and calmly, working one rhythmical stitch after another, and channeling my energies into beautiful garments. Over time, I realized that creating wearable art was becoming what I wanted to pursue for my life work. I established my store and attracted others who were as passionate about the craft as I was. As the business grew, life presented countless stressful situations for myself and my customers. My message was always the same: Let your knitting help you with this. Severe illness of oneself and loved ones, wars, divorce, and challenges with kids were ever present. And always, knitting helped to alleviate stress. So why does holding two sticks and a ball of yarn become such a good friend? It forces us to sit down, calm down and concentrate on something other than your worries. It’s good for us to be happy to be in our own company, but also to be with other knitters. Recently, we started a group for those who have lost spouses. Aptly named, “Just Us”, our group meets monthly with their knitting and has experienced huge comfort from working together. As I was preparing to write this article, I asked my staff the same question: “Why do you knit?” “Knitting and all fiber processes encourage one to calm one’s inner being, breath, clear the mind of clutter (especially politics!) and whether you are following a pattern or “free-styling”, you focus your attention on
growing a piece of art that will ultimately result in a fabulous fashion statement to use, enjoy and express to the world Who you are. I love the challenge of learning new techniques and perfecting them and applying them to the next project and pieces. In addition to all of the above, I use knitting to keep my mind sharp and my fingers agile as I age. There is also a great sense of community in involving oneself in the fiber arts!” “There is something almost magical about a wearable creation that I made. I am filled by creating. It is my happy place.” “In college (art school) I found my way back to textiles. I loved dying and weaving. Weaving can be incredibly complex or simple. I found the simple weave structures completely addicting. The warp winding, the threading of the loom and the rhythmic act of weaving was meditative and healing. But being tied to a loom was challenging once school was over. After college, a friend started knitting and took me to an amazing yarn shop (Fine Points) that carried the most beautiful hand-dyed yarns. Knitting was a way to find that rhythmic, meditative quality that I loved about weaving, but it was portable, and you could put it down and pick it up easily (no major setting up or cleaning up like with painting). So, I was hooked.” “I knit as a way to express my creativity. I like that it is a portable hobby and that when people see me doing it they ask me about my project. I enjoy that it helps me build community, with strangers, as well as other knitters.” Stitch by stitch, we create something beautiful while growing ourselves huge physical and mental benefits. Whether we’re working on a wedding shawl or a prayer blanket, projects for refugees or preemies or a funky hat with a pom pom, we create joy for ourselves and others. What began as a lark to fill empty spaces, ended with a store and a huge network of like-minded (mostly women) knitters. I invite you to give knitting a try. Your psyche will be ever grateful. Liz grew up in Cleveland, OH. She earned her bachelors from KSU. After which, she taught high school for 9 years while earning her masters in technical theatre. Fine Points Inc was established in 1985 and is now in it’s 34th year. Fine Points is not only a knitting store, but also a clothing boutique located in the eclectic Larchmere District in Clev, Oh. However, her clientele has grown nation wide. Liz has 3 grown sons and 5 grandchildren and lives in Clev Hts with her husband, Henry, one of the funniest people on the planet, who also knits. Liz met Sherri at a hockey game and they’ve been pals ever since.
May 2019 | 15
FROM SEED TO TABLE Buon Gusto: A restaurant in Downtown Brighton that is not just Farm to Table â&#x20AC;&#x201C; but Seed to Table! by Sherri Richards Owner Fran Brougham
16 | Good Fat Life
F
ran Brougham had a dream all her life to have her own restaurant. She wanted to create a place where the food is fresh, local and delicious. Where the staff love to come to work every day, and where the customers want to come back again and again for both the phenomenal food and a menu that is inclusive. Franâ&#x20AC;&#x2122;s vision was to be a place of inclusion. Being celiac, she understands the difficulty in finding a place to eat where anyone with a diet restriction feels welcome and is not considered an outsider who has to make do with their limited options. Her vision was to provide a welcoming and aesthetically beautiful place where people can gather, and find a variety of delicious choices that are gluten-free, vegetarian, vegan, keto, paleo, and dairy-free on the menu. And of course, there would be plenty of tasty and inspired choices for people who just love good clean locally grown and raised food! Fran knew she could not do this alone. She needed an experienced and special type of waitstaff as well as an inspired Executive Chef - enter Chef Mike.
Chef Mike, you have a very impressive background. What brought you to Buon Gusto? Chef Mike: When I met Fran, I could see her vision and it aligned with mine. I get great satisfaction in making someoneâ&#x20AC;&#x2122;s day, especially when I am able to exceed their expectations. I also love to learn and challenge the trends and bring in new ingredients and use new technology.
Being a chef gives me the ability to create, see happy people sharing a meal together, and collaborate on what to prepare. The food business is always changing. Every day is different. There are infinite combinations of food and beverage. I want to experience as much as I humanly can and bring these new experiences to the table for our customers. I wanted to be part of creating this unique experience here in Brighton at Buon Gusto.
Where do your ideas come from? Chef Mike: My inspiration comes from many sources, mainly traveling to other parts of the country to see what my peers are doing, meeting with local farmers to know what is available seasonally, and talking to customers. My ideas come from all over.
What is Seed to Table? Chef Mike: We have local farmers who bring in their seed catalogs and ask us what we want them to grow. This provides a strong tie to our local community. By knowing what grows well we can support our farmers and ensures that our customers get good clean food.
What does clean food really mean? Chef Mike: When I say clean food, I mean food that has no preservatives, antibiotics, and does not contain high fructose corn syrup, or any other sugar additive. The food has not been cooked in hydrogenated oils, and all May 2019 | 17
with the Brewery Becker across the street from our restaurant. They provide the perfect event space and we provide the food.
Chef Mike Olday, CEC
of our veggies are organic. We also serve hydroponic lettuce which is harvested when you order your salad. This is as fresh, flavorful and nutrient-rich as possible and until we harvest it, it has not been touched by another human hand.
What other services are provided at Buon Gusto?
For those who like music while dining we have live music on Wednesdays, and we have a Happy Hour, Tuesday through Friday from 3 PM to 6 PM.
Tell me about your Adult Beverage Offering? Fran: We have a wide variety of wine from all over the world, including some of Michigan’s finest. We also have an extensive selection of other beverage options. This includes locally distilled spirits, Botanicals, and bourbons. We are always looking for what’s new for our customers to experience.
Fran: In addition to our regular menu items, and with a two-day advance notice, Chef Mike will prepare a custom meal to meet your specific criteria, for example; a beef Wellington or an all gluten-free menu of your choosing. On Sunday, we serve breakfast which includes gluten-free waffles and an interesting brunch menu. We also offer special event dinners, such as, wine tasting which pairs interesting food with the perfect wine. Currently, we are working on some Chakra related food special events, which will be a fun and fresh twist on ancient energy and a healthy lifestyle way of life.
What do you want people to know?
For your special events, we have a full catering department. To support our catering customers who need a larger location for their event we have partnered
Buon Gusto offers a delectable Sunday breakfast that is everything you could want in a Sunday brunch, including gluten free waffles, delishious eggs and local meats.
18 | Good Fat Life
Fran: Brighton has a great downtown community. We are delighted to be here. There is a lot going on in the world of food. This requires a lot of education to stay informed on how and what to prepare to meet our customer’s food requirements both nutritionally and experientially. Our whole staff is dedicated to making the entire eating experience as perfect as possible. It’s is what we do best.
THE READING ROOM Books You Won’t Want to Put Down
Everyone has a unique vision of a prosperous and secure future. What’s yours?
Think Success Is Something You Create On Your Own?!? Think Again!
Cultivate: A Grace-Filled Guide to Growing an Intentional Life
Have you ever struggled with creating a powerful financial plan to meet the most important goals and dreams you have for your life? Ever wondered why some people achieve financial abundance and others struggle?
If you desire to create wealth, community, and prosperity in your personal and professional life — if you long to make a positive impact — if you want to leave a legacy, then, this book is a must–read!
What if giving up something will open space for something much better? Cultivating what matters is worth every bit of what we give up in time pride money, possessions, status, or comfort.
What if there were a new approach? There is. In their New York Times best seller, “Picture Your Prosperity: Smart Money Moves to Turn Your Vision into Reality,” Ellen and her coauthor illustrate how the power of the mind accompanied by the right financial tools will help you have the resources to create the life you’ve imagined.
The path to winning — at life, in relationships, and in business — is not solitary. Now more than ever, connecting with other people on an authentic level is not only an important skill… it’s the new currency for success.
Sometimes choosing a new path, or one that requires great faith, isn’t easy. Maybe it’s hard to imagine living a different way, in your current circumstance, but what if doing the hard thing, taking a risk, or stepping into the uncomfortable, will change everything?
Read Connection: The New Currency and learn practical steps to build authentic connections in your own life, business, and corner of the world.
Read CULTIVATE by Lara Casey if you are into growing an intentional life. When we listen and learn from one another, we gain perspective. May 2019 | 19
FITNESS CHALLENGE by Julia Collins
O
f all the reasons (or excuses) for not fitting exercise in, being busy is the one that can be eliminated most easily. These days the recommended amount of time for daily exercise is 30 minutes. As a personal trainer - I can tell you that 30 minutes of sustained exercise can be challenging, so if you see a 30-minute group exercise class on your gym or studio’s calendar - get to it! It can be fun to be
20 | Good Fat Life
with a group and you do not need 60 minutes to feel like you worked hard. For those that are just not “joiners” or if the thought of going to a group exercise class causes so much anxiety that it will not happen, I have some very simple ideas. The following exercises can all be done in your home or if you’re on the road - in a hotel room. Not one involves special equipment and can be done by any able-bodied person:
Always begin with a warm-up. Standing with your feet straight out of the hips, simply walk in place. Use your arms in natural walking posture. Continue at a steady cadence for about 1.5 - 2 minutes. Stepping wide (feet about shoulder width) tip forward with your chest, hands on thighs, lunge side to side for 10-12 reps. Bring yourself to stationary position, sink your belly toward the floor and then arch your back as you look toward your belly, again about 10-12 reps. Now that you are warm...a mirror and chair can be two really great tools. Use the mirror to keep your form in check and the chair can be used for the next several exercises. As you get stronger, you may not need it.
FUNCTIONAL FULL BODY WORKOUT: Do each exercise 8-10 repetitions, follow with the next exercise and repeat the set for THREE rounds. Think of it this way, set 1 you are learning and warming up to the exercise. Set 2 you are working toward strength in the exercise & finally set 3 is working toward endurance.
leg all the way out, resting the heel on the floor. Hold there, breathing deeply about 6 breaths and repeat on the other side, hugging the left leg in. Holding for those breaths again, you will then pull both legs to the chest, cross your ankles and rock up to seated. Make your way to an “all fours” position, walk the hands back to the knees, send the hips to the sky and roll up slowly to standing. Open your arms to the sky and release them down. This is a perfect way to start - it is safe, functional and if you are consistent, EFFECTIVE! All that is left is for you to put in on your calendar & do it 3-4 times a week. Now to make this workout go from a fresh start to a challenge put the workout on your calendar for SIX WEEKS. Week 1: Do all 4 exercises 8-10 reps for three rounds. Week 2: Repeat but all exercises for 12 reps. Week 3: Repeat with 12 reps, take the push-ups to the floor for a modified push-up (knees)
1. Athletic squats: Standing in front of the chair, square the hips, engage your back, look toward the mirror and send your bottom back until it touches the chair.
Week 4: Repeat with 15 reps, stay with push-ups on the floor.
When you return to a standing position engage your seat... SQUEEZE that seat each and every time you stand.
Weeks 5 & 6: Remove the chair for squats & lunges, 15 reps and see how many push-ups you can do from the balls of your feet.
2. Lunges: Standing behind the chair, hands resting on the back, alternate each leg behind you, bending the knee deeply as you send it back. Keep your eyes forward so that your posture remains tall. 3. Push-ups: Secure the chair against a wall. Depending on your fitness level you can use the seat or the back of the chair to push up. Arms aligned so that the shoulders are in line with elbows and wrists, bend the elbows deeply lowering the body in one straight time, then push up. As you get stronger, you can make your way closer and closer to the floor. 4. Triceps Dips: Sit tall in the chair with hands next to your hips. Shift so that the hips graze the seat of the chair as you bend your elbows. Bend deeply and then straighten the arms pushing up. Cooldown is just as important as the warm up! You have worked your muscles and that burning sensation you felt was lactic acid and the cooldown moves that away from the muscles. Bring yourself down to the floor on your back, hugging both knees close to your belly. Lift your head up looking at your knees. As you release your head down to the floor, release your left
Please make a box that announces a 6-week challenge…… I am taking up this challenge and starting on May 1, 2019, am committing to doing the workout exactly as Julia has laid it out for six weeks. Who wants to join me? If you are interested in stepping up to the challenge send me an email at Sherri@GoodFatLife.com and we will send you a worksheet. Everyone who completes the challenge will receive a yearlong subscription to Good Fat Life for FREE! Julia has been the Owner/Director of Ypsi Studio since October 2004 and is a Group Ex Master Trainer with NAFC (National Association of Fitness Certifications). She has been an Ambassador for Lole and as an ACE-Certified Personal Trainer she provides safe, effective exercise for people of any fitness level. She offers personal training, nutritional coaching, and group exercise classes tailored to individual’s abilities and fitness goals. Her professional certifications include Schwinn-Certified Indoor Cycling Instructor, POP Pilates, Buti Yoga coach and Level II willPower & grace® Instructor. Julia has two grown, wonderful sons and an adored granddaughter. She and her husband, Steve live in Ypsilanti with their dogs & egg-laying hens.
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BELIEVING IS SEEING by American Idol’s Scott MacIntyre
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ost of us have heard the phrase, “seeing is believing.” Although there is nothing inherently wrong with this idea, it teaches us to wait for results before taking action. I believe there are talented, intelligent, driven people all over the world who have dreams and ambitions, but very few people reach for their goals and dreams without first being able to see that they are realistic. In reality, however, people are able 22 | Good Fat Life
to accomplish much more than they may realize, and committing to an idea is the first step to achieving results. In other words, contrary to popular thought, perhaps believing is seeing. Many people were inspired by my appearances on American Idol, but very few can imagine the obstacles I had to overcome in order to get there.
I have been blind since birth, and consequently, I was drawn to the world of music. As a kid, I remember dreaming about someday performing in arenas and what that would be like. I didn’t know how to get there, and I certainly didn’t have a clue about the challenges I would face as a blind musician competing in the very visual entertainment business. But I could imagine it, and that was enough to get me started on the right path. I began playing piano by ear at the age of three and later began classical piano training. It was always a learning experience for every new piano teacher I worked with because none of them had taught a blind pianist before. I was not able to sight-read sheet music, so my teacher would record the music for me on a tape, hands separately; then I would listen to the tape, learning the left hand, then the right hand, and eventually putting them together. One of my earliest teachers taught me a lot about piano and also about life. At the time, when I would play a piano piece which required me to move quickly from one note on the keyboard to another note extremely far away from the first, I would feel my way across the dozens of keys in between until I found the desired note. One day, my teacher said, “Scott, I don’t want you to feel all those keys anymore. I want you to play the first note, then lift your hand off the keyboard in an arcing motion, and come down right on that other note! You don’t need to feel your way. You just need to know exactly where that note is.”
He was asking me to take a leap of faith, to do something I had never done before. But nonetheless, he insisted that I could do it. So, I gave it a try – I lifted my hand off the keyboard, hoped for the best, and completely missed my target! I wasn’t even close! But I didn’t stop there – I could understand in my mind what he wanted me to do, and I kept trying. Eventually, I hit the right note, and before long I was doing it every time. I carried that confidence with me for the rest of my life, and every time I overcame a new obstacle, I found more confidence to overcome the next. It was the same confidence that allowed me to cross a street for the first time without seeing the other side, learn to ski and skateboard, and graduate college at 19 years old. But the pattern was always the same – before I succeeded, I had to believe. In 2008, I was at home watching American Idol with my family. Many people had asked me if I would ever consider auditioning for the hit Fox TV show, but I had never felt it was the right place for me since at the time the contestants only sang and were not allowed to play an instrument. But all that was about to change. All of a sudden a grand piano was wheeled out on stage, and one of the contestants sat down to play and sing. I thought to myself, “If only I could be in her shoes, playing and singing for millions of people…” And that was all I needed. I didn’t spend any time wondering how in the world a person like me with a disability would fit in on the world’s biggest reality show, or how I would be able to participate in the heavily choreographed group songs, or how I could connect with TV viewers when I couldn’t even see the cameras. All I knew was that my dream was to share my music with the world, and now American Idol was a viable option for making that happen. The Idol producers had never worked with a person with a disability before, so there were plenty of obstacles to face throughout my time on the show. But in every case, I made an effort to rise to the occasion, and consequently, they were willing to venture into uncharted territory with me – breaking barriers and changing paradigms every step of the way. No one would have ever thought that a blind individual
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could or should dance and sing on the Idol stage until they witnessed me doing exactly that. There was no precedent to show me the way – only my belief that it could be done. Now, I have released a number of albums, a book, a documentary film, and had the honor of touring in arenas across North America – just like I had imagined as a kid. I never expected all this to happen or assumed it would, but I knew beyond the shadow of a doubt that it was possible, and this belief kept me focused on my goals throughout the entire journey there. Sometimes the hardest part is getting started, but the only way we can truly know our limitations is to test them. Goethe put it this way: “Whatever you can do, or dream you can, begin it! Boldness has genius, power, and magic in it. Begin it now.” Before I ever believed in myself, someone else believed in me, and there are millions of children around the world who have incredible potential waiting to be realized if only someone would give them the courage to believe. My wife Christina and I recently started a non-profit department, Scott MacIntyre Ministries, under the 501(c)(3) organization Artists in Christian Testimony Intl in order to help children and adults unlock their God-given potential through music and the arts. We continue to see so many lives transformed and children and adults find real hope to overcome addiction, depression, and even suicide. 24 | Good Fat Life
We’ve all been given hope at one time or another in our lives, and together we have an incredible opportunity to give that gift of hope to others. Please join us in sharing this message of hope with children and adults around the world and help them start to believe in what they cannot yet see. Please consider texting a donation to the number below. Your donations help us make a difference in churches, schools, hospitals, and blind centers around the U.S. and beyond. To learn more about Scott MacIntyre, visit scottmacintyre.com www.youtube.com/watch?v=AKlc_j7yOBk
PASTURE RAISED EGGS:
YOUR GILDED GO-TO by Julia Dooley
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y family went to Colorado to ski the sunny slopes for three days this spring, and as a Crazy Egg Family, a Breakfast-will-make-or-break-yourday Family, before arriving at our temporary residence, we had to go to the grocery store, and we had to get eggs. But we didn’t buy just any eggs, no, we didn’t get plain ole grade AA, nor did we get cage-free or free-ranging or disco-dancing or strut-clucking eggs. Nope, we got the best eggs out there—we purchased Vital Farms PastureRaised Eggs. We flew in on Monday, skied Tuesday, Wednesday, and Thursday, and flew out on Friday. On the highway, driving
from the airport to the town of Frisco where we were staying, we passed through towns that had maintained their single-story, wood and faded-paint aesthetic from many years past. Some small towns appeared to be abandoned or in disrepair. Others felt alive, habitat by those making a living in the valleys at an elevation of 8,000 feet, between snowy mountains ranging from 10,000 feet tall to about 14,000 feet tall. We passed Idaho Springs, a town alongside Highway 70, and near to it, a football stadium that boasted their mascot: The Gold Diggers. Yes, what we were witnessing on our journey were towns originally settled around 1859 during the Colorado Gold Rush, and a high school that in later years May 2019 | 25
took advantage of that rich history. Once we realized what we were seeing, we began to spot it everywhere: indications that men had traveled there to strike a fortune in the valleys of the Rocky Mountains, evidenced by abandoned mine buildings at the foothills of the steep stone giants. The sights captivated us in a nostalgic trance, all of us wondering: what would it have been like to travel West back when roads either didn’t exist or were at best unpaved when you had to find your own food, and sleep in a wagon or tent? When the land in front of you was uncharted and naked with fresh snow and wild animals, and all you had as sustenance was hope that there might be something in those mountains worth settling for? My brother, pondering such a brutal experience and commenting on our comparative ease of travel, said, “I’m sure as h*ll glad I wasn’t there!”
California during the California Gold Rush in 1949 when 300,000 “49ers” came to California from the United States and abroad to get a taste for wealth. If what they desired was a taste for wealth, what they in fact received was a taste for really expensive eggs. Or, in reality, really expensive everything. A dozen eggs in Gold Rush California would cost you today’s equivalent of $90. That’s $7.50 an egg. And here’s some comparative math for ya: that’s more for one egg than the cost of an entire carton of Vital Farms Organic Pasture Raised Eggs. So, count your lucky chickens you weren’t panning for gold and shelling out $56 dollars in today’s money for a piece of bread and butter, or $3,000 for a pair of boots.
As a family of four, fresh off a flight from Detroit, we had it quite easy on our paved highway trip from the Denver airport to little Frisco, Colorado. After getting fit for skis, we made our next stop: Whole Foods.
First off, if you aren’t familiar with the various classifications of eggs (caged, cage-free, brown vs. white, free-range, etc.) and what exactly each label means (since we all know the egg cartons themselves won’t give away any secrets), take a quick look at the article linked below. Then come back.
We knew we had to account for four mornings of eggeating. Given that the four of us are highly experienced egg-consumers, we knew how many we’d each want: Mom: 3 eggs per morning * 4 mornings + Dad: 3 eggs per morning * 4 mornings + Me: 3 eggs per morning * 4 mornings + Brother: 6 eggs per morning * 4 mornings = 60 eggs = 5 cartons That’s a lot of eggs. And here’s what every health-conscious and money-conscious person knows: the good eggs are expensive. Pasture Raised eggs range in price from $5.00 a carton to $7.00, depending on their brand or source and the various classifications (we’ll get into this further down). With that kind of bill, and especially if you eat like my brother, you might be thinking you ought to be panning for gold for the amount of money you need to buy a carton of Organic Pasture Raised Eggs. However, let’s return to our history lesson: I mentioned the Colorado “59ers” who came for the Colorado Gold Rush or Pike’s Peak Gold Rush. Back up ten years from that and you’ll land in
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But enough with the jokes—are these expensive Pasture Raised eggs really worth it?
What does Pasture Raised mean? It means that each hen gets 108 square feet of open pasture to roam, where she can chomp on sweet green grass and devour scrumptious insects. The hens (Vitals Farms endearingly refers to them as “our girls”) see the sun, aren’t given growth hormones or antibiotics, and spend their day wherever they like: in their barn or through the open doors to green freedom. The pastures are regularly rotated, both to provide the
hens’ fresh grass and to promote regrowth on already foraged grounds.
causes a darker yolk? More nutrients, including more vitamins and omega 3s.
There are three types of Vital Farms Eggs. Although the hens’ diets are supplemented with varying levels of quality feed, all three types of eggs offer the most important benefit, which is free foraging for all hens on pesticide-free pastures:
If you want more in-depth info about the jam-packed selfpackaged bomb of nutrients that is a Pasture Raised egg? The website has all the info you need plus more, including cute and informative interactive graphics and images.
Vital Farms ‘Alfresco’ Eggs: Pasture Raised, with conventionally farmed feed Vital Farms Non-GMO: Pasture Raised, with Non-GMO feed Vital Farms Organic: Pasture Raised, with USDA, Certified Organic feed If you would like more details? check out the website: www.vitalfarms.com. I had a friend who, while I was frying my eggs some time ago, commented casually on their appearance. He said, “did you ever notice the healthier eggs have such a darker yolk? These look just like the eggs we used to have when my family raised chickens.” And it’s true—Pasture Raised eggs have a deep, orange hue, and many agree their taste is richer and creamier. And, unsurprisingly, they look like the eggs from family-raised chickens because they’re treated as chickens should be treated: humanely and cruelty-free! Their brown shells even look a bit like gold, some people have said …it was me… I said that. What
The Bottom Line is that the eggs are worth the extra cost. Furthermore, by spending your money this way, you are voting with your dollar for A) the grocery store to continue to supply the high-quality eggs, and B) happy, happy, chickens that aren’t cannibalistic (yes, that’s what happens in less humane environments), and that actually gets out in the sun! My family had lunch atop a mountain over Vail’s Blue Sky Basin and witnessed the sun beating down on a group of jacket-less hooligans who were playing croquet— yes, they’d brought their own croquet set to the Back Bowls. Anyway… I know the benefits of what a healthy dose of sunshine does, so do you, and so do the hens! Happy chickens make delicious eggs and a brighter, healthier world. You could say these eggs are truly worth their weight in gold *winky face*. Julia Dooley is a Detroit-based freelance writer and professional dancer.
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CHANGE YOUR DIET TO BURN FAT by Dr. Darren Schmidt
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Interested in ketosis? Here are the basics for following the keto diet. 9 steps to get into ketosis or just go to step 10 for the fastest and easiest way.
1 2 3
Record your diet in cronometer.com Eliminate just the sugary foods that you will not miss or crave.
Optional: Initially consume 1 - 2 tablespoons of healthy fat three times per day such as coconut oil, avocado oil, or extra virgin olive oil. This helps eliminate hunger and cravings as you reduce carb intake (bread, sugar, pasta, cereal, etc.)
4
Get your cabs below 20 grams per day as measured in cronometer. This is really the only thing that matters to get into ketosis. You will be eating mostly meat and a few other fatty plant foods like olives and avocados.
5
Get your protein up to your ideal weight in grams. For example, if you want to weigh 150 lbs, then consume 150 grams of protein per day. This number is very flexible but make sure you are not getting too little protein.
cause heart disease, cancer, or diabetes. Observational studies do claim meat is bad but they are not clinically relevant. An experimental trial is the only way to come to a factual conclusion. An observational study is helpful only for making a guess or hypothesis which then needs to be tested in an experimental trial. A very helpful tool is the calculator and scale on www.ptoer.com. Go to the calculator and type in your grams of fat, protein, carbs, and fiber you got from cronometer. See where the blue arrow goes on the scale below. Is it in the green weight loss area, the red weight gain area, or in the maintenance blue area? 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.
6
Now it will be easy to eliminate snacking. Just eat 2 to 3 meals per day. Eating in a 6 - 8-hour window each day e.g. lunch at 12; dinner at 7 is called intermittent fasting.
7
An important step to ensure results you have to measure ketosis in your body. Use the Keto-mojo meter to monitor glucose and ketone levels. www.ketomojo.com. Use this equation to determine if you are in ketosis: Glucose/18.016/ ketones = Glucose/Ketone Index (GKI) The Goal of GKI is below 9.0
8
In a few days or weeks, you should be in ketosis. Once you are in ketosis and you want to lose more weight, stop the extra added fats such as coconut oil, butter on the steak, keto desserts, and fat bombs. If you are happy with your weight and are very active such as an endurance athlete, you can keep your fat intake higher so provide energy during your training.
9
If you are getting “keto-flu” symptoms, constipation, or muscle cramping then consume 2 teaspoons of Celtic sea salt per day. If you have a few days of “excess” urination, this is good!
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OR JUST EAT MEAT. While it may sound radical - it is also an effective option for some people. Meat has never been proven in a clinical trial or experiment to May 2019 | 29
ORGANIC FARMERS WANT ENFORCEMENT! by Joannée DeBruhl Stone Coop Farm, Brighton, MI
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I
t is that wonderful time of the year when the great white north of Michigan is starting to get green. I live in Oceana County. It is a huge farming community and it is known as the “Asparagus Capital of the World”. We have the annual Asparagus Festival and each year a new Asparagus Queen is crowned. The asparagus season is short, only 6-7 weeks, and usually starts in late April/early May. We grow a purple variety of asparagus and it was always a joy to find the first shoots emerging. Spring is also the time I visit Washington DC to talk to folks on Capitol Hill about issues facing organic farmers. I am a member of the Organic Farmers Association (OFA) and I am on the Governing Council. OFA is a national, grassroots, membership organization. We seek input from our farmers on issues that they want us to address with Congress and the USDA. About 30 members of OFA were in DC for this year’s trip. Before I tell you about our issues, I want to share the simplified version of how the National Organic Program (NOP) was started. The organic movement and push for clean healthy food started in the 1970s. Organic farmers wanted some type of standardization across the country to help consumers understand how organic animals were raised and how their crops were grown. Primary concerns were that all animals were raised in their natural environments and treated humanely; cows got to eat grass in a pasture, chickens got to be outside to scratch the soil and to eat bugs, worms, and plants. Crops would be grown in healthy soil without chemicals. Organic Farmers are excellent stewards of the land and animals and those basic principals were crucial to developing a national organic program. Because of a push by organic farmers, organic producers, and consumers, Congress passed the Organic Foods Production Act (OFPA) in 1990. OFPA mandated that the USDA write regulations for certified organic operations based on the recommendations of an advisory board, the National Organic Standards Board (NOSB). The NOSB is made up of 15 dedicated public volunteers from across the organic community and includes organic farmers, consumers, environmentalists, scientists and others who understand what is needed for an operation to be managed with organic systems. It took years of work for the NOP to be developed and it was finally approved and implemented in 2002.
During my first trip to DC in 2018, I got to know several of the other members of OFA. During our conversations, I realized I was working with the pioneers of the organic movement. They were the people who wrote and championed the NOP, the ones who worked for over 20 years to get the NOP through Congress. They own the farms that were the first “certified organic” farms in the country. They created the first NOSB and many continue to serve on that board. They work with organizations all over the world to ensure consistent global organic standards. They are passionate about organic methods and have given years of their lives to ensuring organic methods are consistently practiced. They are also the folks who are the most heartbroken about the lack of enforcement by the USDA and the infection of politics and big agribusiness into the organic market. So when we went to Capitol Hill, I knew we had the global organic experts on our team. This was a nonpartisan group, focused on organic farming and helping organic farmers. Two of our top priorities for our Congressional visits were:
Organic Integrity Certified Organic Dairies are in Crisis! Organic farmers want the USDA and NOP to increase the inspections of high-risk dairies that are not complying with the 120 Day Pasture Rule. These huge high-risk dairies are flooding the dairy market with “organic milk” but are not actually providing enough pasture for their cows to graze. Thus their cost to care for their cows is much less expensive than the certified organic dairies that are complying with the 120 Day Pasture Rule. This cheating of the requirements allows these huge dairies to produce their milk at much lower costs, thus dropping the price that organic dairies can get for their milk. These unfair lower prices are often well below the cost to raise and care for organic dairy cows and many organic dairies have been forced to close their farms. No Soil, Not Certified Organic. One of the crucial components of the NOP requirements is that there is healthy soil. In 2010 the NOSB, by a 14 to 1 vote, recommended that hydroponic production not be allowed because it eliminates soil from the system. Yet, the USDA and NOP have allowed some hydroponic operations to be certified as organic.
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Import Fraud The Washington Post’s Article on Bogus ‘Organic’ Food from Sept 17, 2017, helped bring awareness to Congress and to the public. This import fraud has caused a drop in crop prices, sometimes requiring farmers to sell their crops below their production costs. On the NOP’s homepage, they clearly state “We are responsible for developing national standards for organically-produced agricultural products. These standards assure consumers that products with the USDA organic seal meet consistent, uniform standards.” In order to eliminate import fraud, several organizations, including OFA, successfully lobbied Congress to include Import Monitoring Systems in the 2018 Farm Bill. More inspections are needed at our ports. We now need the Farm Bill to be implemented in 2019 and the USDA and NOP to do their job. The demand for more organic food is fantastic. People should eat healthy, chemical-free food. That demand has created more imported food from overseas and it has enticed the huge food companies to get into the market. The results are our family farms are in crisis. Big agribusinesses are finding loopholes in laws and still being allowed to label their milk, meat, and eggs as organic. Imported grains and other crops are not being inspected by the USDA at our ports and are being allowed into our food system as “organic”. We need to fight for the farmers who raise their animals humanely and
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grow their crops chemical free. These organic farmers ARE complying with the NOP to make sure they provide incredibly healthy food for us. They need our help to get the USDA to enforce the NOP requirements consistently across the U.S.
What can you do? Educate Yourself on Our Food System Here are some great reads: •
Jim Riddle, past president of OFA, and an inspiring organic farmer wrote an excellent article What is organic food and why should I care?
•
Organic for All - In this peer-reviewed study, they compared pesticide levels in the bodies of four American families for six days on a non-organic diet and six days on a completely organic diet. Pesticide levels, on average, dropped by 60.5% in just one week when on an organic diet!
•
Kristen Kimball’s book “The Dirty Life” shares her transition from living in New York City to living and working on a farm.
•
Barbara Kingsolver’s book – “Animal Vegetable, Miracle” shares her family’s year-long journey of eating locally and seasonally. It is thought-provoking, inspiring, and includes some great seasonal recipes.
Eat Local, Eat Seasonal •
Eating seasonally means you are more likely to get the best tasting food available. Tomatoes grown in the heat of the summer and vine-ripened taste heavenly. Tomatoes bought at the grocery store in the winter are pink, mealy and barely edible.
•
Eating Locally means that food hasn’t had to travel far or be in a truck for days. Most produce starts to lose its nutritional value as soon as it is harvested. See if you can find produce grown in your area. Small urban farms are popping up all over the country. Search online for farms and farmers markets in your area.
•
Stop expecting perfect produce!!!! Produce grows in all shapes and sizes and when it’s grown organically it may have a bug hole. Appearance does not reflect the nutritional content or flavor. Food waste at the farm level is primarily due to the fact that the produce isn’t a standard shape, size or appearance and the farmers aren’t able to sell it because it’s not perfect.
•
Look for the country of origin for the food you buy, especially the organic food you purchase. Buying food from the United States supports our farmers, increases demand for local food and reduces the amount of food imported into the U.S.
Be an Activist or Support Someone Who Is •
Ask your members of Congress and the USDA to stop import fraud of organic food and to enforce the dairy rules and soil requirements as outlined by the NOSB.
•
Make a donation to the Organic Farmers Association or find another organization you can support that wants to provide healthy food for everyone.
•
Vote with your dollars! You can improve our food system today with your buying habits. Read labels, buy fresh, buy organic, buy pasture-raised eggs and meat, buy local. Be mindful about what you eat, and where you eat. Ask restaurants if they buy from local farms and ask what items on their menu came from those farms.
Cultivate and Grow Your Own Food •
Grow herbs on your window sill. Plant a garden. Add vegetable plants to your flower beds.
•
Don’t use chemicals in your yard or to kill weeds. You are killing our pollinators, our wildlife, and our water.
•
Catch the spider in your bathroom and release it outside. They are the good guys.
•
Put up bat houses, toad houses, and places for wildlife to thrive.
Learn to share this planet and be part of the solution. Consider The Great Law of the Iroquois when making a decision: “In our every deliberation, we must consider the impact of our decisions on the next seven generations.” Let’s all be better stewards of this planet and all the things that inhabit it. Vote with your dollars! You can improve our food system today with your buying habits. Read labels, buy fresh, buy organic, buy pasture raised eggs and meat, buy local. Be mindful about what you eat, and where you eat. Ask restaurants if they buy from local farms and ask what items on their menu came from those farms. 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.
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HEALTHY KETO RECIPES by Kristi Hunt
Bacon Gruyere Egg Bites Serves 4 Per serving: 284 Cal, 23 F, 2 C, 0 Fib, 2 Sug, 19 P Ingredients 6 slices of bacon 8 eggs 2 oz heavy cream 1 oz gruyere, shredded ¼ tsp salt Directions Preheat oven to 375 degrees F. Line a baking sheet with parchment paper and the bacon. Bake approximately 10 minutes, or until crispy (longer for thicker cut bacon). Whisk eggs together in a medium bowl with cream and salt. Pour egg mixture into 12 silicone muffin molds. Top each with a half slice of bacon, and sprinkle cheese over the top. Bake for 15-20 minutes, or until firm in the center. **When I’m on-the-go my car loves to take me to my favorite well-known coffeehouse chain, or maybe it’s me who takes the car there. Either way, I find myself enjoying a hot coffee paired with a scrumptious snack of Bacon and Gruyere Sous Vide Egg Bites. For a drive-thru option when in a pinch, it for me is a suitable option. When I’m really on my game however, I’ll whip up my own homemade egg bites to travel with as I make an effort to prepare the majority of my meals at home. I’m not huge on kitchen gadgets, so instead of sous vide egg bites, I bake them in muffin cups instead! This recipe is a simple, no
fuss way to recreate the egg bites at home.
Creamy Southwest Chicken Soup Serves 4 Per serving: 385 Cal, 26 F, 13 C, 6 Fib, 4 Sug, 27 P Ingredients 1.5 lb chicken thigh 12 oz pico de gallo salsa, or freshly diced onion, tomato, jalapeno with lime and cilantro 32 oz chicken stock 4 oz fresh baby spinach 4 oz heavy cream Salt 2 medium avocados, sliced Directions Place chicken thighs, pico de gallo and chicken stock together in a pot and bring to a boil. Reduce to a simmer, cover and then let simmer for 30 minutes. Remove chicken thighs, shred the meat and return to the soup. Stir in spinach and cream and season to taste with salt. Serve topped with avocado. Need to create lunch or dinner on the fly? This one pot soup has you covered! Pico de gallo and baby spinach add fresh flavor to this soup while cream and avocado help to richen it up. If you enjoy spice, you can garnish it with a dash of hot sauce to add an extra spark.
Growing up, one of my favorite things to do was to play “cooking show” where I would pull spices and ingredients out of the pantry to create my own culinary masterpieces. After graduating with a bachelor in Marketing and International Business, I moved to Chicago and pursued a career in business. Falling in love with the food scene, I enrolled in a traditional French Culinary program. Soon after I began working in the culinary industry, where I developed a gluten intolerance and dairy sensitivity. That is when I discovered that food served a purpose far greater than being a delicious pleasure. Food is fuel, and my focus shifted to preparing foods that not only taste great but serve the body. As the Nutritionist at the Good Fat Company we provide clean, sustainable fuel for the body. My approach with product development is to create simple yet pleasurable products that our bodies can trust and rely upon. 34 | Good Fat Life
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