October 2018 issue of Good Fat Life Magazine by Good Fat Life Magazine

GOOD FAT L I F E SIMPLE

SOPHISTICATIONS YOUR

WHOLE HEALTH

FOOD

GLORIOUS FOOD

FLIP

THE SCRIPT “PINKED”

FOUNDERS OF GOOD FAT COMPANY

TERRY DUPERON, SHERRI RICHARDS, DR. DARREN SCHMIDT

Q4 ISSUE OCTOBER 2018

THERE’S A HEALTHIER WAY TO ENJOY WINE All Natural & Additive Free • Lab Tested for Purity Sugar-Free & Low Alcohol www.dryfarmwines.com

ood Fat Life is a healthy Low Carb lifestyle magazine. We know that many American’s struggle with their health, weight, energy levels, self-confidence, and stress.

Good Fat Life is the voice of a new fat filled health movement to help you figure out what works best for you. Through knowledge, intention, and healthy fats, we want to inspire you to act with purpose when it comes to your health. It is our desire to present you with options and choices that are congruent and aligned with who you are and how you want to live. We promote a holistic approach because everything matters.

“We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.”

Walt Disney

This is our first issue and with anything brand new it has been filled with every emotion imaginable. I have felt like running out of the room many times, only to take a walk, a deep breath and then someone reminds me why we started this adventure in the first place. We want you to know it’s OK to eat good fat and when you do, good things happen. We are excited about all that is possible as we explore the world of a Good Fat Lifestyle. We are looking forward to hearing from you! Let us know your thoughts and what you want to hear about. That is what makes this journey so special. As with anything worthwhile in life, Good Fat Life is a work in progress. That said, we promise that every article, advertisement or idea presented will come from people who care deeply about what they do and why they do it.

Cheers!

Sherri Richards Publisher

4 | Good Fat Life

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October 2018 | 5

GOOD FAT L I F E

Publisher • Sherri Richards

Art Director • Jennifer Knutson

Webmaster • Andrew Savoy

Cover Photographer • Portraits by Alex

Contributing Writers • Brittany Burkes

Kristi Hunt

Lori Burns

Joannée DeBruhl Stephanie Gilmore Tamara Green Dan Gutierrez Nekeshia Hammond Kristi Hunt

440.289.8321 Email: sherri@goodfatlife.com

Joannée DeBruhl

Stephanie Gilmore

Contributing AUTHORS

Visit us on the web at goodfatlife.com

Advertising Inquires >> email sherri@goodfatlife.com or call 440.289.8321

Find Us ... >>

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

Dan Gutierrez

Tamara Green

Nekeshia Hammond

Brittany Burkes

Good Fat Life >>

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

6 | Good Fat Life

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October 2018 | 7

TABLE OF CONTENTS

october / november / december 2018 10

Flip the Script â&#x20AC;&#x153;Pinked

My Favorite Things

Good Fat Life Up Close and Personal with Terry Duperon, Sherri Richards and Dr. Darren Schmidt

8 | Good Fat Life

Food Glorious Food

Talk to Tamara 5 Keys for a Successful Meditation Practice

Would You Carry a 45 lb. Bag of Dog Food?

Simple Sophistications

26 OWN RACE DAY

FOREVER. www.onemoretri.org

28 28 32

Self-Care for the Military Mother Your Whole Health

Proud Sponsors of the One More Tri Event

October 2018 | 9

FLIP THE SCRIPT

“PINKED” by Lori Burns

t’s 2 pm on a Wednesday, and I am sitting in the same oncology office I’ve been in at least ten times over the last four years. I look at the Pepto Bismol- pink bandage tape around my arm from the recent bloodwork, still wondering why anyone would think I would want pink anywhere on my body. Clearly, I would prefer a lovely shade of green, or even yellow, or possibly a fall color. Isn’t that somewhere in my chart, or do they just assume since I am a breast cancer patient, I automatically get a pink bandage? Is this seriously my only choice? Let me tell you my thoughts on the color pink. It has never been my favorite color. Even before my diagnosis in 2014 of DCIS breast cancer, pink was right above baby-puke yellow on my list of colors that would never be on my body. Yet here I sit, in my oncologist’s office, surrounded by pink ribbons, and pamphlets inviting me to “think pink” (as if anyone can think of anything else, bombarded by pink ribbons and all). I get it. Pink has traditionally been a feminine color in modern Western countries, and evokes traditional feminine gender roles, like beauty, warmth, and caring for others. Pink is about femininity; cancer is about fighting, surviving, and most importantly to me, living.

10 | Good Fat Life

Ok, so off my soapbox about the color pink. It’s a personal preference. Besides, cancer is color blind. Moreover, here is the deal about colors. The power of color is both emotional and practical. When I see red, white and blue, I am reminded of the privilege, honor, and opportunity of living in America. When I see pink in October, I am keenly aware to remind my friends, family and sometimes even the woman in the restroom at Chick-fil-A to get her mammogram. Here’s the reader’s digest version of my breast cancer story: Within one month of finding the lump, I had it biopsied, had a double mastectomy, seven months of chemo, a full hysterectomy, and have been on a demon, hormone-suppressing drug for the past five years. Am I worried about losing my femininity or my future to the disease? What would the point in that be? And contrary to what I thought when starting this journey, having female body parts or long, beautiful, brown hair do not define me as a woman. And I REALLY liked my hair. My breasts not so much since they did try to kill me. I can only speak for myself here. Looking back on the whole experience, I feel like I learned more than I lost. And to be completely honest, things could have been much worse. I had friends who lost their battle with cancer. This makes me incredibly sad and confounded. Cancer can be so random sometimes. I am a mother, wife, daughter, and sister, probably like many of you. How I interpret the experience of cancer, and integrate it into my life is fundamental to how I move forward to help others.

So here is some actionable advice. You might be reading this thinking, “breast cancer doesn’t run in my family,” or “it can never happen to me, it happens to other people,” or other weird thoughts like I had before finding the walnut-size alien that had invaded my body. Sometimes things just happen. Almost every day, I ask my son one question when he gets into the car after school. I ask “were you kind to anyone today”? Never underestimate the impact your positive words have on others. Even if they are wearing pink. Next Issue- Naturopathic medicine and conventional medicine. Can’t we all just get along? Please email me your thoughts! lori@goodfatlife.com https://twitter.com/MyTeamBurns

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….

October 2018 | 11

MJ Diamonds is a 4th generation privately held family managed company and Michigan’s largest independent jeweler. We feature the worlds finest exquisite collections including Cartier, Gucci, Versace, Miche Luxury, DITA, Chrome of Hearts and many more. Our gems and designs are curated from every corner of the planet featured here in all of our Metro Detroit galleries. While breathtaking products are our passion, we strive to infuse a sense of adventure, love, and excitement in all that we do, especially with our customers. After all, our customers are family. Welcome to MJ Diamonds. mjdiamonds.com

THESE ARE A FEW OF MY

favorite things Fine Points What a great hat! Hand knit in hand dyed yarn with a luxurious pompom. $98 (Pompom is removable for laundering.) Located in the heart of Cleveland’s Larchmere District, Fine Points Inc. specializes in an array of unique yarns, clothing and notions to accent your creative life. Owner, Liz Tekus is a knitwear designer who brings artistry, sensitivity, and creativity to every aspect of fiber art and craftsmanship. Our staff is well versed in everything from knitting and crochet to jewelry and beyond. Visit at finepoints.com for all your crafting needs.

12 | Good Fat Life

Good Fat Bar “I love the calm boost of energy I get at 3 pm from eating my favorite Good Fat Bar. Now, I look forward to my afternoons! Goodfat.bar

Yoga Nature is a peaceful place of refuge connecting Body, Mind & Spirit, in Nature. Jim & Sherryl provide Thai Massage and Yoga at their rustic lakefront home just minutes from downtown Brighton. Retreats and workshops are our specialty!

Buon Gusto For us, it will always be about combining simple and honest dishes with healthy, organic, and gluten-free options. In this way, every single one of our guests here at Buon Gusto will find a perfected gourmet flavor they can’t help but love. So, whether you find yourself dining with us for a casual get together with friends, or a special celebration - you’re always in for a memorable experience! 501 W Main St, Brighton, MI

Thai Massage is deeply relaxing. The person receiving Thai Massage reclines on a comfortable futon- like mat, fully clothed in loose fitting garments. No oils are used. Using compression to the sen (energy) lines & passive yoga-like stretches, the client’s body is moved with sensitivity to relieve tension & stretch the body. This rhythmic pressure encourages the release of stagnant or blocked energy & allows the body’s natural intelligence to guide its personal healing processes through unclogged corridors, leaving the recipient refreshed, relaxed & rejuvenated. $20 off your first Thai Massage By appointment only. Book your session at yoganature.net

Young Living Have you been hearing about essential oils, or maybe even bought some at the store and don’t know what the fuss is about? Maybe what’s missing is education and REAL Therapeutic grade oils. Young Living has pioneered how to create a toxin-free lifestyle. The Premium Starter kit comes with 11 of the top selling oils, a diffuser with 3 volume settings, and 10 light settings that can go as long as 10 hours! And there’s even more. Treat yourself or your favorite person to a luxurious and healthy way to create everyday alternatives to some of the scary chemicals we see in the stores! Start the season right!

Your kit comes with a 1-hour education call to help you learn how to use these amazing products. $160 plus tax and shipping Contact Young Living Distributor Sharon McRill #3625555 sharon@bettybrigade.com

October 2018 | 13

GOOD FAT L I F E Up Close and Personal with Terry Duperon, Sherri Richards & Dr. Darren Schmidt by Sherri Richards

14 | Good Fat Life

ave you ever thought, I just want to love the body I’m in and feel great! I want to know that what I am putting into it, will make me healthy. Over the years, people have been misled when it comes to feeding their bodies. We have had to rely on the experts to tell us what is healthy, only to find out that one year eggs are bad and the next they are good, eat as many as you want. Food trends can drive even the sanest person to their knees, trying to figure out what is the right way to eat. I think most will agree that sugar consumption is not our best option, that carbs turn to sugar in our bodies, and that good fat is no longer the enemy of our arteries when used within reason. Which brings me to the love of living a Ketogenic lifestyle. This way of eating is about turning the fats that you eat into fuel while eating the foods that you love. So basically it’s a low-carb, high-fat way of eating. It is a lifestyle that works ‘with you’ instead of ‘against you’ and something we are so passionate about teaching others. So let me start from the beginning. One day Terry, a patient of Dr. Schmidt’s, came into the Nutritional Healing Center, and brought a new health bar to Dr. Schmidt to get his opinion on. Dr. Schmidt rejected the bar. Terry asked, “If you were to create a health bar, what would that look like?” “It would have to contain more fat and protein than carbs,” replied Dr. Schmidt. So that’s what they did. Terry started the paperwork and brought Sherri in on the business development side. All that was left was to create an exquisitely clean, non-GMO, gluten-free, organic, no sugar, low carb bar–that actually tasted good! The team found Kristi Hunt, a nutrition enthusiast, and chef, to help formulate our Good Fat Bars. The Good Fat Company was born, now impacting the health of thousands of people every day. In the winter of 2017, Terry (now my business partner) and I were on our way to meet Dr. Schmidt (another business partner) at a Chiropractic Conference in San Diego where the Good Fat Bars ( the company we own) was to be an integral part of the Keto eating program at that event. One of my favorite things to do when I travel is, I love to check out, and purchase a variety of different magazines at the airport. On this particular day, I was drawn to a new magazine written by October 2018 | 15

Chip and Joanna Gaines of the Fixer Upper series, which I love – called Magnolia. As I was reading, I realized how much this magazine resembled their passion and interests through their articles and advertisements, and that is when I realized that it was possible to start a magazine highlighting my personal passion. I wanted to write and inform people about others who were living a Keto or Keto Easy lifestyle - as we like to say around here. Creating a magazine that was congruent and focused on Keto inspired me. I wanted all of the articles to be in harmony with what we were doing, and attract advertisers that matched our mission. My idea was to include keto-friendly recipes, articles on health and wholeness, and to attract advertisers who resonated with the holistic way of life. I wanted an easy, inviting, and inspirational way to learn about all the cool things people were doing to make this planet a better place. A world that aligns with our beliefs in a wellness sort of way. Yep - sugar had to go. So, we created the ‘Good Fat Life’ magazine, a lifestyle magazine, as the next step in our Good Fat Journey. Our magazine is an extension of the ‘Good Fat Company.’ Now in its 3rd year, the ‘Good Fat Company’ originated from a common need felt by it’s three founding partners, Terry Duperon, Dr. Darren Schmidt and myself, Sherri Richards, in a synchronistic way. While all of us as partners, lived different lives, and never intended to start a good fat product line, let alone a robust food and wellness lifestyle magazine, we had in retrospect, individually been preparing for this additional chapter all of our lives. To best understand the genesis of Good Fat Company it is important to get a brief overview of each partner and how our paths crossed in perfect order and at the perfect time. Here are our individual stories that make up our collective whole.

Dr. Darren Schmidt

Photo by Portraits by Alex

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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. I started my practice in 1997 which is now The Nutritional Healing Canter of Ann Arbor for direct patient care, and also Power Nutrition Practice which trains practitioners and their staffs of nutrition centers.

Photo of Dr. Schmidt’s father on his parent’s farm in 1954.

How and why did I get to where I am today? I was raised on a farm in Ohio, an environment where getting results was the rule, and where excuses were not accepted. If you faced a problem and didn’t know how to resolve it, you had to decide and acquire the necessary tool(s). I have always applied that principle to my practice. If I cannot help a patient with their problem, I research to find and apply the “tool” that works. Through farming, I also learned that the farther you stray from the laws of Mother Nature the more suffering you get. For example, genetically engineered crops need additional pesticides sprayed because those plants attract more pests, thus, my reason for a holistic approach to medicine. At an early age, I decided to become a doctor. I studied Pre-Med at the Ohio State University and I decided on the chiropractic profession because of its holistic basis. I attended and graduated from the National College of Chiropractic in Chicago in 1997. While there, I researched the work of other doctors and attended some 50 seminars in 24 months to determine effective nutritional therapies. Through this, I discovered the power of nutrition and the need for good nutritional work in our country. Further, I found that the doctors achieving the best results had holistic views and were using natural therapies, including muscle testing and lab work. After graduation, I opened a practice in Toledo and subsequently in Ann Arbor.

Sherri Richards I was raised in Oregon under the influence of a grass-fed beef farm tucked high into the mountains between Portland and the Pacific Ocean. My dad is a physician who loves cows, and also grew and preserved fruits and vegetables. I say under the influence of the farm because Photo by Portraits by Alex even though I haven’t lived there for 20 years, that way of life is still a big part of who I am. My perfect grandpa was a chiropractor who graduated in 1945 from National College of Chiropractic in Chicago, the same school Dr. Schmidt graduated from 49 years later! As children, we learned to respect the cycle of life, the ability of our body to heal naturally and to appreciate locally grown food. I have to admit though, my brother and I LOVED the box of Fruit Loops we got once a month. When I left for college I wanted to study textiles – fibers still take my breath away! Dad said I could study whatever I wanted, as long as, I took business courses. Smart guy. During a Business 101 class, I was introduced to the income statement and cash flows. I felt like the clouds parted and the heavens started to sing. Seriously. I fell instantly in love with all things business, especially the income statement. It tells the story of a business. When aligned it’s powerful. I spent many years working for a world-class company in a number of departments. In addition to the positions I held in marketing, product development, and IT, I served as the CFO of several divisions. I also worked as an Intrapreneur (starting new companies within an existing company) for several new companies under the company umbrella. This experience was priceless. While my work life was successful and going well, my personal life was intense. For a number of years, I was a single mom. My kids were into hockey and horses, which meant I was constantly running in different directions like a crazy woman, spending piles of money, as each sport was ridiculously expensive. I was making horrific choices around basic self-care, i.e. sleep, food and exercise, and I was so tired at the end of the day, we ate whatever did not leap off the plate and was cheap. Fast food was my friend.

Sherri Richards’ grandfather, second from the right, seated.

I ended up diagnosed with Fibromyalgia and severe anemia. The pain was constant and I felt catatonic half the time. My doctors told me to get used to the pain as it was to be my way of life for the rest of my life, and I would only get through it taking prescription meds - Um, no! Needless to say, this prognosis got my attention. This was NOT how my life was going to be. I am a gratefully happy person, but on some level, I knew my lifestyle was causing this pain and suffering. I asked for divine guidance in an “I’m open to whatever” sort of way. Meditation, essential oils and marathon walking became my new best friends. I stopped eating sugar, processed foods and all things gluten. My healthy self-returned, and I gained an acute awareness of how important clean eating, regular exercise, and meditation is for me to keep up with all I love to do. My challenge has always been how to make this behavior a way of life vs. an on again off again “should.” The Good Fat Company has given me the inspiration I was looking for. This lifestyle is now just who I am, most days! Fast forward to today? I am happily married nearing 25 years, my kids are grown and I have three beautiful grandchildren. I left the corporate world 10 years ago to create my own consulting company designed to help companies build their business foundations, as well as get funding to start or expand their business. My clients are excellent at providing their goods and services, and they need help, which is where those income statements come in!! I work with many non-profits, as well as, forprofits. I truly have created a life around working with

October 2018 | 17

income statements and cash flows. I am also a professor of Entrepreneurship and Creativity at Cleary University in Michigan. This passion allows me to support my clients and students so they too, can do the work they love!

Terry Duperon

Photo by Portraits by Alex

I come from the school of thought that our life experiences shape us and point us in the direction of where we can make the most difference. My path has led me to be a clean food advocate, consulting with companies to distribute their products for business success.

When I was young, a 7-year old kid from a rural area near Saginaw, Michigan, I went through the experience of a debilitating, chronic and undiagnosed illness. Simple tasks such as going up a flight of stairs or keeping up with the other kids were excruciating. As a second grader, something I most wanted to do was play sports and compete as an athlete, and it wasn’t an option. I became almost unrecognizable with weight gain and skin discoloration. Doctor after doctor could not find a cause for the pain and physical changes to my body. This chronic pain went on for four years, impacting me physically and emotionally. It crushed my spirit.

Found the Good Fat Company. I know all too well the pain of not feeling good in your body. That’s why today, I work with many brands, distributing and brokering clean foods and goods through my company, Good People Goods. As a consultant and broker, I help seasoned and emerging brands get their products distributed in e-commerce and on your local retailers’ shelves. My experience as an IBM e-commerce Futurist, being featured in Oracle’s Executive’s Handbook for Modern Digital Commerce and contributing to Godaddy’s Garage blog, is how I make a difference. Although my experience as a child left scars, it also imprinted a powerful and passionate path to help those who suffer. My path has also led me to co-facilitate workshops for trauma release as a volunteer. The modality is called Bio Dynamic Trauma Release breathwork. It’s a powerful tool that releases trauma at its core, to have more freedom and power in your daily life, including overcoming health challenges. Today, I still love nature, and practice yoga. I meditate daily to support and strengthen a positive attitude and mind. A perfect day includes hiking in the woods, hanging with my family and my dog, Fergie. We want to thank you for taking the time to hear our stories. It is a complete honor to be able to serve you by offering you this life-changing magazine. Our hope is to change many lives.

In 1972 it took one inquisitive doctor at the University of Michigan to uncover I had thyroid disease. At this point, my thyroid had completely dissolved. Treatment began and the results were immediate. To this day, one of my most joyful memories was running down the road on a spring morning as an 11-year old, with zero pain. This experience is at the heart of why I work and consult with food and health products. My passion to relieve suffering from health conditions led me to the path of supporting brands that provide possible solutions to health situations that may have been considered impossible to overcome. Embracing and understanding the health advantages of a low carb lifestyle was a catalyst for me to Co-

18 | Good Fat Life

Draken and Misha with Terry Duperon.

Food

GLORIOUS FOOD! by JoannÃ©e DeBruhl Stone Coop Farm, Brighton, MI

October 2018 | 19

s an organic vegetable and fruit farmer, I am spoiled when it comes to incredibly delicious and nutritious food. I travel a little and I’m dismayed how hard it is to find organically grown local produce. I don’t know why this always surprises me when I should know better. There are about 2 million farms in the US, which means less than 1% of our entire population are farmers. There are only about 14,000 certified organic farms in the US, so organic farmers are less than 1% of the 1%! So, when I travel and seek out farmers markets, I shouldn’t be surprised that it is hard to find locally grown certified organic produce. I have tracked down farmers and called to see if I can buy directly from them at their farms, and thankfully I am typically able to do that on their normal market days. I understand how busy their days can be, so I appreciate it when they let me know their normal sales days and times. I also make it a point whenever I go out of town to ask if there are any farmers markets, certified organic farms, or pasture-raised meat farms in the area. The more times I ask, the more people begin thinking about it. I really started sourcing organic food when our oldest son was born in 1993. Luckily for us, we lived in San Francisco at the time and it was possible to find certified organic baby food, milk, yogurt, and some produce. When we moved back to the mountains of North Carolina it was harder to find, but we bought what we could and looked for local farms. We then moved to Michigan and enjoyed local farmers markets, but it was still hard to find certified organic farms. Swiss Chard is a fantastic winter green! It can freeze, seen above, and after some sunshine, stand back up. after a frost. Fall Root Crops – Parsnips, Carrots, Sunchokes and Potatoes Heirloom Tomatoes – Federle, Cherokee Purple, Black Prince, Green Zebra, Valencia, and Great White. I like to cook, but often my days are so busy that I don’t feel like cooking. Here is one of my favorite recipes for roasted vegetables. I use this all year with all types of produce. If I want a super simple dinner I will roast the vegetables with sausage or chicken.

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Roasted Vegetables Great for potatoes, beets, eggplant, summer squash, rutabaga, Brussels sprouts, broccoli, carrots, onions, peppers, tomatoes, radishes, sweet potatoes, sunchokes, garlic, corn, etc. •

Preheat oven to 425°F.

•

Chop or slice vegetables.

•

Spread out on cookie sheet, bar pan or shallow baking dish.

•

Sprinkle with olive oil or coconut oil.

•

Season with any seasoning you prefer - salt, pepper, garlic powder, herbs, curry, Cajun spices, Parmesan cheese, etc. They are also great roasted without any seasoning, just salt and pepper.

•

Stir the vegetables in the pan to coat all of them with the oil and/or seasoning.

•

Cook at 425°F for 15-45 minutes depending on the type of produce and the size of the slices or chunks.

Stir every 10-15 minutes to see how they are doing. You want them to be golden brown and wrinkly. Potatoes may take 45 minutes, eggplant 30 minutes, onions 10 minutes, etc. The next time you buy produce or meat, see if you can get it from a local farmer. Local Harvest is a super organization that partners farmers and customers. It is an easy way for you to join your local food community and it helps farmers share information about their farms. Go to https://www.localharvest.org/ and put in your zip code or city to find farms in your area or the area you are visiting. Small farmers need your support and you’ll enjoy the glorious rewards of eating their food!

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

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Talk to Tamara Tamara, the relationship whisperer, is like a walking instruction manual for all of your love, dating. and relationship questions. Ask her your burning questions and she’ll guide you in the direction that is right for you. by Tamara Green

Dear Tamara,

Dear Meditation Novice,

In last month’s column, you wrote about the benefits of meditation and how it can help enhance a relationship. Because I’ve been over-reactive with my boyfriend, reading your article has convinced me that I need to begin my own practice. Can you give me some ideas on how to start it and stay on track?

Great decision, so good for you!

Signed: Meditation Novice

There is not a single person who has embarked on a spiritual practice, like meditation, who at some point, wanted to stop, distract herself or quit altogether. The following tips will help you achieve the best results in your new mindfulness experience.

Five Keys For A Successful Meditation Practice

Pick that one time per day that works best for you. Studies show that if you meditate the same time every day, you will have a more profound result. You may choose to meditate when you wake up, over lunch, after dinner or before going to bed. Whichever time you prefer, stick with it throughout your daily practice.

Reward or treat yourself. This is the vital commitment you’re making for your mind, body, and soul, which deserves to be praised and honored. At least once per week, treat yourself to something wonderful. Decide what that reward is going to be ahead of time so the incentive for continuing your practice stays a priority.

Pick a quiet place in your home, office, nearby beach or park, etc. that becomes your sanctuary. Make sure it’s a place where you can’t be easily distracted. If you have younger children, make sure it’s during their sleep time. Turn off your wireless devices and take care of any other possible disruptions.

4 5

Be patient with yourself. There’s no way to do meditation wrong. Patience is your virtue.

Commit to doing a meditation every day, even if for only 5 minutes. When starting a practice, the natural tendency is to give up too quickly. To keep your commitment, schedule a daily reminder in your calendar.

Elle Magazine dubs Tamara Green, LCSW “The Soul-centered Love Expert.” She is an author, speaker and trainer, helping thousands of people to navigate the waters of love, dating and relationships – all while falling madly in love with themselves in the process. Trained as a Love Mentor® by Dr. Diana Kirschner, Individual and Couples Psychotherapist, Meditation Practitioner and Hypnotherapist, Tamara’s coaching is highly effective as she combines her many years of professional training with her gifts as an energy healer, intuitive and seer. As a result, Tamara creates an exciting catalyst for deep emotional healing, giving her clients greater success in life and love. She has devoted her life to helping women rise out of pain and fear so they can finally experience the long lasting and loving relationship of their dreams. As well as working 1-on-1, Tamara offers free weekly meditation audios that take you on a journey of love with ease and joy. Please follow Tamara Green, LCSW (@tamaragreen4u) Join Tamara’s community at tamaragreen.me; Facebook facebook.com TGreenLoveExpert; youtube: youtube.com/channel/UC9MqTnZEJYNEpKnwrjsZ40A 22 | Good Fat Life

Project Forgive PROJECTFORGIVE.ORG

Relieving Global Suffering Advancing Mental Health Education AS SEEN ON

One precious human at a time.

Join our community at www.ProjectForgive.org.

Photo by Aaron Gutierrez, son of Daniel Gutierrez. 24 | Good Fat Life

WOULD YOU CARRY A 45 LB BAG OF DOG FOOD? by Daniel Gutierrez

ould you carry a 45 lb of dog food around all day? It sounds kind of silly, doesn’t it? Well, that’s what I was doing before I really got serious about getting my health back. I was 220 lbs in a 5’9” frame and I was falling apart. I had such bad knee problems that the doctor had advised a knee replacement. I was 50 years old at the time, and I thought I was way too young for that. I was having horrible back problems that required injections for the pain, and one of my hips was in great pain as well. I really had never thought about it, I figured turning 50 and falling apart, was just part of the aging process. Have you ever thought that aging was just supposed to be painful?

learn that fat was not bad and being radically mindful of my macros on a daily basis. I have been very successful!

Then something happened that totally changed my life. I got a call that my mother was in the hospital and that it was serious. It was the beginning of a 2-year journey that would end in my mother’s death. I struggled to find out from the medical professionals how my mother had ended up with a fatty liver that lead to the deadly Cirrhosis of the liver that ultimately took her life.

I have had the worst sinus problems since I was a child. My mother had taught me that is was just a family problem, so I accepted it. Since being on the keto way of life, I have not had one problem with my sinuses. Turns out that I was allergic to the grains and wheat I was eating every day!

I came home with a burning desire to find out why she had died at the young age of 72. After much research, I found the answer. It was her diet. The Mexican diet that she lived on was full of fat, sugar, and carbs and that combination for many years was too much for the liver to process. It eventually gave out and ended her life. On one of the last nights I had with her, I shared that I would do better and get myself back in shape so that I could live longer and be around for my son. It was then I found the ketogenic way of life. Up until then I had tried many ways to lose weight, but could not lose the fat around my stomach. I have been doing the keto way of life for a full year now and I feel great! It took some training to

I have released 45 lbs. and have shrunk my waistline more than 10”! Today I am 55 years young and feel great. Getting older should not have to be a death sentence like I believed before. I now have a new lease in the second half of life. Oh, and the problems I had with my knees, back and hip? They went away, I no longer depend on painkillers to make it through the day. Here’s another great advantage to living this way of life.

So back to the question, would you carry around 45lbs of dog food all day long? Well many of us do and are. IT’S A CHOICE - WHAT’S YOURS? I hope that you will find a way to better health like I did and join the ranks of many who are living a better lifestyle and a longer life because they choose to not carry that bag of dog food! Daniel Gutierrez Author | Speaker | Mindful Leadership Expert Master Life/Business Coach President of the Long Beach Holistic Chamber of Commerce Former Adviser to the Department of White House Personnel for the Obama Administration www.danielgutierrez.com October 2018 | 25

Simple SOPHISTICATIONS by Kristi Hunt

Recipe by Chef Kristi Hunt

Green Olive & Cheese Loaf Serves 8 Per Slice: 183 Cal, 15 g Fat, 3 g Carb, 2 g Fiber, 1 g Sugar, 9 g Protein Ingredients 4 large eggs ½ teaspoon fresh cracked pepper 1/8 teaspoon salt 1 cup almond meal 1 ½ teaspoon baking powder 2/3 cup shredded cheese, divided ½ cup chopped pitted green olives 2 tablespoons fresh snipped chives

Directions Preheat oven to 400 degrees F. Grease loaf pan with butter or coconut oil. Whisk eggs, cracked pepper, and salt together in a bowl, and then add in almond meal and baking powder and whisk together until well incorporated. Fold a half cup of shredded cheese, olives, and chives in with a spatula and pour into greased pan. Top with remaining shredded cheese. Bake for 25 minutes, or until center springs back to touch.

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.

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he fall season is full of gatherings, feasts and baked goods. Whether you’re looking to entertain loved ones, to be the hit of the potluck or to simply bake your heart out, these indulgent recipes with simple sophistication will do the trick. This Green Olive & Cheese Loaf will have standard bread and rolls shaking in their boots! Packed full of flavor, a slice of this loaf will shine bright as a side at the big feast, or with your morning eggs and bacon. There’s room to play here with variations on the type of cheese and olives you select, so if you’re more of a black olive fan go ahead and swap out the green. The volume of the loaf will be a bit squatty in a standard sized loaf pan, so if you desire a taller loaf opt for a smaller loaf pan. Either way, the savory combination of olives, cheese, and fresh cracked pepper will leave your mouth watering for more!

Along with the cooler weather and changing colors of the season comes the craze of “pumpkin all the things”. When creating this Pumpkin Layer Cake recipe, I had visions of pumpkin spice lattes, pumpkin pie and pumpkin rolls dancing through my mind. This recipe requires only a handful of ingredients and little skill to recreate, but the presentation [and taste], simply stunning. Beautifully executed buttercream and cream cheese frostings are continuously in battle for the number one position with my taste buds, and for me, the key factors are texture and level of sweetness; they must be silky smooth without grit from the sugar and with just a hint of sweetness. The cream cheese frosting that tops this pumpkin cake is just that – silky, rich, slightly tangy and slightly sweet! If you like your frosting on the sweeter side, however, feel free to sweeten to your taste preference!

Recipe by Chef Kristi Hunt

Pumpkin layer cake Serves 12 Per Slice: 422 calories, 38 g Fat, 16 g Carbs, 4 g Fiber, 3 g Sugar, 13 g Protein Ingredients for 2 cake layers 3 cups almond flour 2 tablespoons pumpkin pie spice ½ cup stevia/erythritol blend 1 tablespoon baking powder ½ teaspoon salt 1 1/3 cup pumpkin puree 8 large eggs Ingredients for cream cheese frosting 12 oz cream cheese, room temperature 6 oz butter, room temperature 1 ½ teaspoons vanilla extract ½ cup Swerve confectioners sugar replacement Directions Preheat oven to 350 degrees F. Grease two 8” cake pans with coconut oil and set aside. To make the pumpkin cake, first whisk eggs and pumpkin puree together in a large bowl. In another bowl, whisk together almond flour, pumpkin pie spice, stevia blend, baking powder,

and salt. Fold dry ingredients into the wet and mix with a spatula until well incorporated. Divide batter evenly into the two greased cake pans and smooth out with a spatula. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean. Let cool for 10 minutes, and then remove from pan to cool completely. To make the cream cheese frosting, add cream cheese, butter, and vanilla into a mixing bowl and beat until smooth with the whisk attachment of an electric mixer. Add in sweetener and mix until smooth again. Set bowl in the refrigerator to chill for 10-15 minutes. Frost first layer of the cooled pumpkin cake, and then add the second cake layer on top and complete frosting. October 2018 | 27

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SELF-CARE FOR THE MILITARY MOTHER by Nekeshia Hammond, Psy.D. and Brittany Burkes, M.A.

ovember is Military Family Month, which means it’s time to stop and recognize the challenges and sacrifices that military families make for our country. You may be a military mother reading this article, or you may know someone who serves as a military mother. Either way, be sure to thank a military family this month because the “thank you” can mean so much to a family. Not only does an active duty service member serve the country, but so do the family members who stay behind. It takes a “team effort” to help the military members be successful in their jobs. There are tens of thousands of mothers actively serving in the military, and there are some family structures that provide support. Unfortunately, there are some families that are unable to manage the stress effectively. A significant contributor to the stress of being a military mother is the lack of self-care.

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Most moms already struggle with finding the time for selfcare, but military moms face a unique set of challenges. Sometimes traveling to new places can be exciting, but for other moms, it can be an isolating experience due to not having enough social support in their new environment. Dealing with a spouse or partner deployed can often make a military mom serve in a “single parent” capacity for extended periods of time as well. Still, depending on the military member’s role, military moms may be juggling work-life

balance and caring for children, while also worrying about their partner who is away from home in a potentially dangerous location/situation. Reporting to work in the same attire as everyone else and facing challenges that most people cannot endure, is merely a day-in-the-life of an active duty service member. At the beginning of each service member’s military career, they take an oath to serve and protect their country. Consequently, while fulfilling this powerful commitment,

some military moms lose sight of another critical mission – taking care of themselves. During training, members are taught to be selfless and to be team oriented, which more often than not causes personal needs to be all but overlooked. However, when one does not take care of themselves it is harder for them to take care of others, let alone serve the needs of the greater good. Many women who serve face an additional challenge, motherhood. Military mothers must balance serving and protecting their country with raising their families. With the constant push and pull of their time for different outlets, military mothers can become consumed by the daily demands, and forsake their needs altogether. Some military mothers may not engage in self-care because they view it as being selfish. Self-care should not be seen as being selfish, however. In truth, it should be seen as a necessary step towards being the best that they can be in their work and lives overall. Though military mothers struggle with finding the time to engage in self-care, it’s important for them to make it a priority. Not engaging in self-care puts these women at a greater risk

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Being separated from their family, especially on a first deployment, may cause some military mothers to develop depressive symptoms such as becoming easily irritable, lacking motivation, and extreme sadness. To help manage these symptoms, self-care by way of counseling may be necessary. Additionally, using a self-care book or writing in a journal may assist with targeting and addressing their problems.

of illness, fatigue, and in the worst cases complete burnout.

dates for their children, which will allow them time to relax.

Self-care is crucial because it helps balance a person’s mind and body. It’s worth noting that it does not have to be exceptionally time consuming or expensive. For example, a military mother can partake in self-care during her lunch breaks by using a mindfulness technique, such as meditation.

Another hardship many military mothers have to endure is being deployed away from their families. Going on deployment is difficult for all service members, but they are especially hard on single mothers. Military single mothers who are preparing for deployment can become stressed about who will take care of their children, how they and their children will handle being separated for an extended period, and what they will do in the event an emergency occurs.

Furthermore, since free time is limited for military mothers, they can use their commute as a time to reflect and decompress. Instead of listening to talk radio or intense music, for instance, you could listen to an inspirational podcast or soothing music. This reflection and decompression time may prevent stressors from the environment to weigh heavily on your heart and mind. Moreover, self-care does not have to be done alone. Military mothers can establish play

To help with transitioning to this new stage in their life, planning and self-care are even more important. Having a talk with their children and caretakers before deployment brings awareness to the new changes, and may alleviate some of the worries.

No one ever said it would be easy to be a military mom, but just because you’re in a life of service doesn’t mean you should stop serving yourself. Regardless of the branch of the military, you’re serving in, selfcare is the only way to show up 100 percent in your role. It can feel impossible to do, but you must make self-care a priority for the sake of yourself and the people you serve.

Dr. Nekeshia Hammond

Brittany Burkes Doctoral Student

Nekeshia Hammond, Psy.D. is a psychologist, speaker, an author, and the owner of Hammond Psychology & Associates. Dr. Hammond has been featured on WFLA News Channel 8, Tampa Bay Times, Essence, Tampa Bay Parenting, CBS Boston, Ebony and other media outlets sharing her expertise on children and parenting. Brittany Burkes, M.A. has completed her master’s degree in psychology and is looking forward to fulfilling her dream of earning a doctorate degree in psychology and helping military families. Check out the Hammond Psychology blog at www. HammondPsychology.com.

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YOUR Whole HEALTH by Stephanie Lopez Gillmore

he cooler months are approaching which means that cold and flu season is near. Instead of reaching for the medicine cabinet to ward off the virus, let’s take a more natural approach this year. These natural immune boosting tips will surely keep the stuffy nose, fever, and aching muscles at bay this winter.

Bone Broth Warm up with a nice cup of soup made with bone broth. I still crave my moms homemade chicken noodle soup every time I get sick and for good reason. Bone broth has an amino acid called glutamine in it. It helps your white blood cells, and your muscles to recuperate and nourishes the entire body. You can incorporate it in soups and stews, as a stand-alone warm beverage, and in place of oil while cooking. 32 | Good Fat Life

Probiotics Double up on probiotics. You might have heard “your gut is your second brain.” Well, I am a strong believer that gut health is the key to overall health. Everything stems from the gut, and when we are sick we need it firing on all cylinders. Boost your immune system with a good probiotic and fermented foods like kombucha (my personal favorite), kefir, pickles, kimchi, miso, and sauerkraut. Probiotics are good bacteria that help you digest the nutrients from the food you consume, and boost the detoxification of your colon to help support your immune system. So that Broccoli, Orange, and Brussel sprouts you eat are fully digested and the vitamins are absorbed so you get the full benefits of the meal you just consumed. It also prevents bloat, gas, and other GI issues. If for any reason you end of taking an antibiotic, combat it with a probiotic. Antibiotics kill off all the bacteria in your

system, even the good ones. Although they are not personally prescribed, antibiotics can still be in your system due to the foods we eat. If the animal we consume was given antibiotics we too are ingesting them. The best probiotics will be flash frozen, contain an antifungal to kill candida yeast, and have 5 strands of good bacteria. My personal favorite is ProBio5.

Homemade cough syrup

Elderberry Elderberry Syrup is my new favorite natural immune boosting remedy. Hippocrates, grandfather or medicine, used elderberry to boost the immune system. Elderberry has a wide array of health benefits including fighting cold, flu, allergies, and inflammation. The berry has antioxidant and anti-inflammatory properties which are great for sinus infections; which is when the nasal passage is inflamed. I came across it earlier this year when my business partner sent me a care package of the ingredients and taught me how to make it. I recovered from a bad cold within 3 days, while my husband, who refused to take it, suffered from the flu and high temperatures for almost 6 days. I swear by this stuff and will never go back to over the counter medication again.

Colloidal silver This stuff has been around for a long time but it is a new addition to my immune boosting arsenal. Historically silver was used to stop the spread of diseases in the form of an antimicrobial agent. This powerful stuff can be used in a variety of ways. To boost your immune system simply take it under your tongue for absorption into your system. You can also put it on your skin to heal wounds, infections, acne and more. Finally, you can nebulize it into your lungs for a lung infection. If you want a natural way to fight off any infection either internally or topically, you need this in your medicine cabinet.

Essential Oils I love essential oils and since switching from fragrance sprays and plugins I noticed that I am a lot more sensitive to fragrances. The top two ways to use essential oils are diffusing or topical. If you are using them topically you will want to dilute most of the oils with a carrier oil such as coconut oil or almond oil. The following essential oils are proven to help boost your immune system: Myrrh is a resin that historically was used to treat hay fever, heal wounds and stop bleeding. You might be familiar with Myrrh as a gift from one of the 3 wise men and for good reason because it strengthens the immune system as an antibacterial, antifungal, and antiseptic. When you combine it with the famous Frankincense oils, another gift from the 3 wise men, it enhances the antimicrobial properties. You might have that one friend who swears by oregano oil whenever you get sick. Thatâ&#x20AC;&#x2122;s because it is known for its immune-boosting properties. It fights off that infection with its antifungal, antiviral, anti-parasite, and antibacterial compounds.

As you can tell, I try to avoid over the counter medication especially when my kitchen is filled with everything I need to combat the common cold. When elderberry and colloidal silver are not enough I make this delicious homemade cough syrup made with local honey, cinnamon, and turmeric. The key is local honey, this is because the bees pollinate the flowers near your home. By ingesting local honey you are in exposing yourself to allergens and building antibodies to fight against them. This is very similar to what doctors do when they expose children to their allergies to build up immunity against them. The cinnamon is great for colds and turmeric is great for the immune system and digestive system. Mix the three together and you have a powerful natural cold syrup. Homemade cough syrup 1 tbsp honey Â˝ tbsp cinnamon Âź tsp turmeric Directions: Combine them together into a paste then take by the spoonful or add to your tea (see next page).

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Skinny Spice Tea Yeah, thatâ&#x20AC;&#x2122;s a strange tea name when we are talking about boosting the immune system, it does an amazing job at reducing inflammation, which helps you heal faster and reduces bloat, nice bonus right? I created this tea to help crave off sugar cravings and reduce inflammation after a workout then noticed that my momâ&#x20AC;&#x2122;s arthritis swelling went down and that I was also recovering quickly from any infection. So what is this magical tea made of? Tons of amazing spices: Cinnamon, cloves, ginger, cardamom, turmeric, and anise. This is a simple tea that packs a powerful anti-inflammatory, antibacterial punch.

Skinny Spice Tea 1-quart water

1 tbsp cloves

1 stick cinnamon

1 tbsp cardamom pods

1 tbsp ground turmeric

2 star of anise

2 slices fresh ginger Directions: Bring water to a boil in a pot and place all seasoning in the pot or create a large tea bag using cheesecloth and cooking twine. Boil for 20-40 min. The longer it brews the more intense the flavor.

*you can purchase Probio5, elderberry syrup, and colloidal silver by going to www.fitnesswellnesslife.com

Stephanie is a nutritionist and personal trainer who specializes in weight loss and hormonal balance. Her partner Julie EvansMcnulty is a gut health expert. Together the team helps their clients achieve their wellness goals by focusing on the whole body: body, mind, and soul as one can not thrive without the other. Her business Fitness Wellness Life helps women 30 and older fall in love with their bodies, even for the very first time. 34 | Good Fat Life

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