GOOD FAT L I F E Play is Self-Care
GOOD FAT:
Fuel for an Inspired Healthy Life
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Q3 ISSUE JULY 2021
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In this issue of Good Fat Life, we embark on a journey to discover, encourage and challenge ourselves to add more play into our daily lives. Who knew that a topic on the surface that seems so familiar would become such a profoundly personal growth opportunity? After dozens of conversations with friends, colleagues, and strangers, I am coming to understand that play is a critical part of our self-care. It is foundational to being our best selves. It is NOT something we do when we have nothing else to do. Play wants and needs to be an intentional part of our everyday life. In anticipation of this issue, I began asking everyone who would talk to me to tell me how they play.
“We don’t stop playing because we grow old; We grow old because we stop playing.” —George Bernard Shaw
The responses, once many got beyond that initial blank stare, were as different as each person. For some, it was watching or participating in sports. For others, it was hanging out with friends or playing with their children or grandchildren. For others, it was browsing, or reading, or trying a new recipe. For many, it was the thrill of meeting a new client or patient and solving a problem. The answer I found most fascinating was when my conversation partner would say, “All of the Above.” That idea got me thinking. When I first started my quest to understand better how we play and a deeper understanding of how I play, I thought I didn’t play much at all, especially since COVID hit and we became so isolated. But as I read, had conversations, and examined my way of approaching my day, I realized that I “played” a lot more than I realized naturally AND that there was plenty of room to play more. I’ve learned that a sense of play is both an attitude and an energy that we can bring to everything we do. So many people I talked to deliberately gamify everything they do, from conversations at the dinner table to getting in their workouts.The creativity of those who are intentional about adding play into their every moment was incredibly inspiring! In this transformative issue, we offer several perspectives on play by various insightful writers, each with a very different background. Because we all hear things differently, it was essential to provide different perspectives. Because of this issue, I can honestly say I play a lot more than I did. I intentionally look for ways to incorporate play into everything now, even cleaning the bathrooms. I am still working on finding the play in lifting weights. Thanks to all of the playful people around, I know it is just a matter of time to crack that one. Don’t miss out on our 21 Day Play Challenge. It is sure to change up your day! See page 27. A sneak peek of our next issue is focused on the self-care of Gathering. Now that is a timely topic. Many of us are feeling some unfamiliar discomfort as the world is opening up. You are not alone. We will share some great insights and tools to help navigate the gatherings for the holidays as your best selves! It’s all about intentionally creating comfort where it might be uncomfortable. There are wonderful ways to do this. Go out and live your Good Fat Life.
Much love, Sherri Richards
Publisher sherri@goodfatlife.com P.S. To be sure you don’t miss a moment of inspiration for your Good Fat Life, go to GoodFatlife.com and sign-up to get a free digital subscription. Or want a beautifully printed copy delivered right to your door? Subscribe there as well. 4 | Good Fat Life
July 2021 | 5
Contents 10
I’m Still Standing
12
Elements of Play
16
Ten Strategies for Better Health
20
Getting Serious About Play
22
Play for Health
24
The Art of Play
27
21-Day “Getting Into Your Play” Challenge
28
Playing with Money
30
The Reading Room
32
The Magic of Ghee
34
Raspberry Gazpacho
Play is the highest form of research. —Albert Einstein
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Accept Our 21-Day “Getting Into Your Play” Challenge! . Page 27 How do you play? Everyone is different. As we grow up we tend to get so serious. The average four-year-old laughs as many as three hundred times per day. The average forty-year-old laughs three hundred times every two and a half months. —Humor, Seriously, by Jennifer Aaker & Naomi Bagdonas
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GOOD FAT L I F E Publisher • Sherri Richards Art Director • Jennifer Knutson Copy Editor • Jennifer Hoelscher Ongoing Contributor • Dr. S. A. Thiringer, D.O. Cover Photographer • Linda Michele-Dobel Community Engagement Editor • Jennifer McGovern Experience Editor • Karen Calnicien Contributing Writers • Jennifer McClure Sherri Richards Dr. Adam Rushford Dr. Wini Curly Demond Johnson Valerie René Sheppard Amy Goller Kelley Herring Matthew Kadey, MSc, RD
Contact Us
Sherri Richards • 440.289.8321 sherri@goodfatlife.com Visit us on the web at goodfatlife.com
Advertising & Partnership Inquires
sherri@goodfatlife.com • 440.289.8321
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Visit us on the web at goodfatlife.com to view our online digital edition, or subscribe to have Good Fat Life magazine delivered directly to your home.
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. 8 | Good Fat Life
I know this name can be confusing. The name Good Fat Life originated from our Good Fat Bars and Good Fat Company. We found that people who understand how important it is to incorporate good fat into their diet, also care about taking other positive and proactive actions in their lives. Thus we created a lifestyle magazine as a way to connect and inspire people who care about the world they live in, including their health and well being. Our readers want to be educated in a non-biased and evidence-based way by people who are doing amazing, proactive things! Living a Good Fat Life represents intentional, focused living, knowing how to make a difference in both our bodies and the world in which we live.
contributing authors Dr. Adam N Rushford DC graduated in 2009 from Life University as a Doctor of Chiropractic and has spent his career committed to educating and inspiring his community towards optimal health through natural chiropractic care. He is the owner of Hands on Health Chiropractic. For the past seven years he has nurtured the development of a community that doesn’t settle for average health, and is growing in his pursuit to impact as many lives as possible. Demond Johnson is a retired combat veteran who helped coordinate the US Army’s Master Fitness Program and Army Weight Control Program. He has also worked with contestants on NBC’s “The Biggest Loser”. He owns A2 Fitness Professionals and A2 Integrative Wellness which both focus on a holistic approach to health and wellness by addressing five components of total wellness while successfully bridging the gap between wellness and therapy. He loves to talk about all things related to health and wellness and you can contact him at demond@a2fitnesspro.com or 734-222-5080. Wini Curley, PhD is a Leadership and Resilience Expert, Inspirational Speaker, and Teamwork Consultant. Organizations hire Dr. Wini to show stressed leaders and their teams how to pivot effectively in the face of challenges and energize their next win - whether they are on a roll or in a hole. She provides targeted training and coaching that blends her personal development expertise, deep intuitive skills, and inner science geek. Clients engage and expand through her innovative approaches to build trust, breakdown internal barriers, and strengthen resilience. Learn more at www.WiniCurley.com and www.GiftsFromWini.com.
Jen McClure is a wife, mom, “glam-ma”, fur-baby mama, friend, Sales Director with Mary Kay, conduit of grace, joy-bringer, & most important, a child of God. Her first book, “Wisdom from the Wilderness” is launching soon. If you’d like to connect, her email is divajtmc@yahoo.com. Valerie René Sheppard is a self-mastery expert, author of multi-award-winning, #1 international best-seller, “Living Happy to Be ME!©”, and CEO of the Heartly Center for Mindfulness and Self-Mastery™. She is a Certified Master Trainer who helps young people and adults, executives, and entrepreneurs overcome limiting beliefs and manage the ups and downs of life with more courage, confidence, inner peace, and happiness. Valerie is a member of the National Society of Leadership and Success and on the Board of the Evolutionary Business Council. She frequently appears in tele-summits, podcasts, radio, and webTV as an expert on leadership, fulfillment, and success. Amy McEwen Goller has worn a lot of different hats in her life: entrepreneur, actress, director, exercise instructor, acting coach, personal trainer, voice over talent etc, but her favorite hats are those of Mother, wife, daughter, sister and friend. She is from California and lives contentedly in Brighton Michigan where she and her husband raised their kids. She works happily at the Brighton Coffeehouse and Theater which she opened with her beloved husband, son and daughter. She enjoys slinging coffee, putting on plays and musicals as well as providing a platform for local talent to perform in open mics, poetry jams, concerts, and book signing, just to name a few. Amy loves interacting with the amazingly supportive Brighton community. It’s lovely to make new friends across the counter..
Life must be lived as play. – Plato July 2021 | 9
I’M STILL STANDING by Jennifer McClure
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ometimes it feels like the best thing we can say is “I’m still standing”. I frequently call this season of our life “Chapter 2”. Chapter 1 of the story was dark, lonely and terrifying. But, without falling down, there is no comeback story. Without some fear, there’s no humbling. Without some dark, we don’t treasure the light. Without battle, there’s no victory. Without breaking, there’s no breakthrough. To get refined, we need to walk through some fire. Following a breakdown in 2014, I got stuck in a pit of despair (depression, anxiety, and suicidal) till 2018. Yes, four years of being really, really lost! Prior to that, everything “looked” amazing. But inside, I was fighting demons nobody saw. I managed it all, until the day I couldn’t. And it all came crashing down like an avalanche. That was chapter 1. Coming out the other side, this is our Chapter 2. It’s a story of survival, restoration and gaining wisdom. The journey was tough, but I learned some important things along the way.
Play, self-care and emotional management have been vital to my recovery! Certainly this is not a comprehensive list, but here are a few tips for our friends who may be struggling with depression. TIP #1: Find what brings you joy and do lots of it! Read, sing, buy pretty stuff, create, and laugh! TIP #2: Hard as it might be, don’t isolate. Intentionally and regularly connect with healthy people. Also, pain can make us laserfocus on ourselves. Choose to invest energy in serving others. TIP #3: Be kind to yourself. It’s a process and will take work, patience, and grace. TIP #4: Get comfortable with receiving support and help from others. Doing so will be a gift to them, as well. I found a lot of my healing in a Celebrate Recovery program. TIP #5: Be diligently selfaware and vigilantly selfprotective. Evaluate your thoughts to separate truth from lies. Unapologetically guard who and what get access to your soul!
Depression and recovery are not the journey I would have chosen, but I believe there’s always a divine plan!
TIP #6: Give your body what it needs: rest, healthy food, exercise, a little “diva time” and sunshine!
Today, I consider myself completely healed and restored. I’m here to shine a light and give others hope. It’s OK to not be OK, but you also have permission to not stay that way.
TIP #7: Exercise your spirit! I believe we are three parts: body, mind and spirit. All three need to be healthy.
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ELEMENTS OF PLAY by Amy Goller
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O
ne of the things I like best about being a mom is playing with my kids. Batman and Barbies, Bionicles and horses; over the years we spent hours and hours coloring, drawing, and painting. We could be found playing pirates on the sailboat, fishing, waterskiing, playing soccer in the yard, or having diving competitions off the dock. All four of us, mom, dad, daughter, and son, loved to play. What happens in adulthood, then? When does play stop and the responsibilities of providing for the family, running a household, and pursuing a career take over? As adults, the play opportunities are precious little compared to that of children, and yet I would argue that we need the restorative, energizing benefits of creative play all the more. I have always been heavily invested in playtime. I was lucky that my chosen profession of acting, directing, personal training and teaching exercise classes were always super creative and fun. Now that I primarily run the Brighton Coffee House and Theatre, I find that directing provides the opportunity to imagine and to create with a playful group of people. In the adult world, play often feels like an indulgence, frivolous and unimportant, but when life deals a difficult hand, I believe that creative play becomes a necessity. It is an important release, and it can allow us to explore important questions. For instance, if you journal or dabble in poetry or songwriting, you can ask, has anyone else ever hurt like this? I know that with the very recent and unexpected death of my husband, I am asking if I will ever feel like myself again? Will I ever be “okay?” When we were dating, I was a prolific poet in my journals, and I reveled in the joy and fulfillment of finding my soulmate and explored the question,” Has anyone else ever felt this level of
Playfulness is As my children and one of the qualities I adjust to our new I value most in people. reality without It helps to ease the burdens my husband of 34 years and their and challenges of life, beloved father, we all seek our which we all know versions of restorative are many. playtime.
joy or fulfillment?” Because I honestly didn’t know that it was possible to be so completely complete and happy. Physical play is just as rewarding. If you love biking, running, swimming, golf or tennis, etc., you can blow off the steam of the day and allow those fabulous exerciseinduced endorphins to restore your outlook and give you the energy and optimism to complete tasks that seemed overwhelming. I contend that optimism is essential for moving forward in life, especially when moving through and out of hardship.
Spencer, my son, who bears new responsibilities as he steps into partnership with me at the BCAT, retreats into the sanctuary of his art studio above the coffee house. He loses himself in the canvas, the paint, and the ink, into the wee hours of the morning. He is often just leaving as I come in to open the cafe, but I can see that he is refreshed and lighter and brighter. He also bravely
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like podcasts with friends to question and probe the deeper stuff of life. Macy plays the piano and sings softly to let her heart out of its box and fill the house with something lovely. Her music brings me great joy, and I understand now why my Mom always asked me to sing to her when I was younger. Macy also makes it a priority to play with her friends regularly, as this restores her as well. I am proud and happy that she already knows at 21 how to preserve her positive outlook. She is acting in our production of Almost Maine and directing with me and my new theatrical partner, Annie Courtney. They are both delightfully playful, and we love to create together.
I love to hula hoop to the entirety of the Beatles’ “Lady Madonna”. It makes me feel like a kid again.
pushes himself into areas untried. He sang for the first time in front of a crowd at one of our open mics. He will act for the first time in our production of Almost Maine, which goes up at the end of June. Spencer also understands the importance of playing with friends. They meet up when they can, and I can hear him laughing and playing over his headset for a round or two of Counter-Strike as I turn in for my 6am open. It brings me great joy to hear him laugh like a kid amid our new challenges. I am proud 14 | Good Fat Life
of him, happy for him, as he steps into bigger shoes with courage. My daughter Macy writes her life into poetic pages that aptly reflect the emotions of this season of our lives. She perfectly pictures the devastatingly bittersweet moment in which we are living. When she reads to me what she has written, I feel validated and heard. I feel understood, and I am grateful that someone has grasped it and written it down. She pours herself into new projects to rejuvenate her spirit,
As for me, I am lucky that my day job is a playful one. I banter back and forth with customers and crew and make jokes all day while slinging coffee. Then, in the evenings, I get to create something extraordinary, directing a playful group of actors. And when I have free time, I love to play the piano and read. But I am also a physical animal; I am made to move. I love to ride my bike, Cross country ski, run, kayak, and play in my playground at home. I smile and laugh. I am reminded of who I am. I am reminded of what and whom I love. It allows me to imagine that I will be whole again someday.
July
“Play fills the mind and the soul with meaning” —Unknown
Spiritual Listen to different types of spiritual music and get up and dance with your soul. •
Gospel Music
•
Native American Chants
Social
•
African American Hymns
•
Make a fire, gather your adult friends and take turns playing your favorite camp fire game. It will make you all feel like kids again.
•
Indian Bhajans
•
NUMBERS is a very silly game that you and your gang are sure to love.
Space Make your space more playful. • Paint a door a fun color
How to play…
• Add patterns
1. The aim of the game is to count out loud, as a group, from 1 to as high as possible without any two people saying the same number at the same time...go! 2. Anyone can speak at any time saying any number of numbers, so long as they are in order from 1 upwards. There can be no pointing or gesturing to indicate who will be the next person to speak. 3. As soon as two people say a number at the same time you have to start again. Can you get to 100? It’s wonderfully addictive!!!!!
• Add color in unexpected places • Add a fish or a plant
Personal Use unscheduled time to be creative, to daydream, reflect and decompress. Smile and laugh often throughout the day - set your timer if you need a reminder to stop for a moment. Plan to make play part of your day, whether it is indoor or outdoor, solo or social, active or quiet - take the 21-Day Getting Into Your Play Challenge - see page 27.
Emotional Take time each day to have play in your life. The emotional benefits of play are: •
Emotional resilience
•
Reduced anxiety
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Exploring feelings
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Self Esteem
•
Self-worth
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Self-expression
•
Self-Confidence
•
Understanding winning and losing
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TEN STRATEGIES FOR BETTER HEALTH by Dr. Adam Rushford
Don’t fall victim to perfection paralysis. Just because you can’t fit in that 60-minute workout at the gym doesn’t mean that a 15-minute walk isn’t extremely beneficial.
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I
love being a Chiropractor!! I love to treat patients, I love the relationships that I have formed over the past 12 years of practice, and I love coaching patients and giving advice on how to live healthier outside of the office. I have noticed that there are ideas, concepts, and strategies that I find myself repeatedly revisiting with patients. Here are 10 of the most common statements about achieving or approaching better health that I continually go back to with patients. 1. Drink water: I love simple things that have immense power, and there are few things more impactful to your health with less of an investment than proper hydration. The general rule that we follow in the office is to drink half of your body weight in ounces of water (180lbs—->90oz of water). For every ounce of diuretic (coffee, tea, alcohol), you have to drink two additional ounces of water. 2. Squeeze your glutes: Go ahead, do it. What you should notice while squeezing your glutes is the engagement of abdominal muscles and thighs. This is because your glutes have radiant strength. Squeezing your glutes will brace your entire core from the diaphragm to the top of your knees, front and back, and create the stability needed to bend, lift, and stand for long periods without gravity getting the better of you. 3. Stable, neutral, mobile, and aligned spine: These should be the four goals you cultivate while developing your most efficient spine. Although simple sounding, whole books are written on each of these four. Here are some starter tips. • Stable: Strengthen your core and squeeze your glutes.
•
Neutral: Use the Two Hand Rule. With your right-hand flat and your palm facing the floor, put your thumb against your sternum and your left thumb against your belt buckle. Envision two perpendicular lines coming straight out.
If these lines are converging, you are stuck in flexion, and if they are diverging, you are stuck in extension. The goal is to have these lines run parallel to each other. This helps your spine offload gravity, weight, and stress into your hips and down your legs. •
Mobile: The human body is meant to be in motion. So, move a lot and move with diversity. Run, swim, bike, lift, do yoga, high weight, low weight, play, work, and have fun.
•
Aligned: Have an awareness of your body position as you lift, bend, move and sit throughout the day.
4. Entropy is constant and passive: The body is breaking down every second of every day, and this constant decay takes no energy. It is completely passive. The body is also in a constant state of repair, recovery, and growth every second of every day. This process requires continuous eating well, thinking well, moving well, and communication between the brain and body to overcome the constant entropy. Repair and Recovery > Entropy and Breakdown = health and wellness Entropy and Breakdown > Repair and Recovery = dysfunction and disease
5. Health isn’t about how you are feeling. It’s about how your body is healing: Contrary to popular belief, your health has little to do with how you feel.
Symptoms can give you some vital information, but over years of practice, I have come across extremely healthy people who are in tremendous amounts of pain and very unhealthy people who aren’t in any pain at all. There is a wide spectrum between being healthy and being unhealthy, and the majority of this space is filled with a subacute grey area in which the problem is there and getting worse. I have three goals with patients that I want to see to determine if their care is successful. I want to lessen their symptoms while improving their body’s function and structural integrity. Getting out of pain alone is only putting out the fire. You have to unravel whatever structural or functional deficits that are presenting that wore out the body over time and eventually started the fire.
6. The Power that made the body heals the body: If you ever lose faith or forget how amazing the human body is, just take a moment to study embryology. This science studies the magical process that turns two cells that fall in love into a perfect baby in nine months. Building on the idea in #4, the body is in a constant state of repair, recovery, and growth. It is easy to focus on the negative things that can present in our bodies. When you remember the amazing power that created you in nine months, working for you your entire life is a good practice. 7. A setback does not give you permission to quit: If you failed yesterday, the good news is today is a new day: You will have 100s of setbacks and failed days, put them behind you, move on, and get on with the process. July 2021 | 17
A little of something is better than a lot of nothing: Don’t overlook the power of a sustained 1% change over time. 8. Focus on the exhalation: Stick with me while I explain some basic neurology. The Autonomic Nervous System (ANS) is responsible for driving the billions of processes that take place in your body without you thinking. The ANS is split up into two different areas. The first part is the sympathetic nervous system known for driving the fight or flight response in your body. It diverts blood flow from your internal organs and brain into your extremities, raises your blood pressure, heart rate, respiratory rate, and cholesterol, and down-regulates immune function and digestion. This fight or flight response is ignited with an increase in physical, chemical, or emotional stress. The other side of the ANS is the parasympathetic nervous system (PNS), which I think of as the rest and digest system. The PNS down-regulates everything the sympathetic fire up to increase your immunity, improve digestion, and help the body heal and recover.
Both of these systems are necessary, but our modern lives have put many of us in a state of sympathetic dominance that significantly affects our body’s ability to heal and recover. I use focusing on my breath as a tool to transition between these two systems throughout the day. The inhalation cycle stimulates the sympathetic, and the exhalation stimulates the parasympathetic. Try a breathing cycle of inhaling for a four-count, holding for a seven-count,
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and exhaling for an eight count. While doing this, you should notice your jaw unclench, your neck muscles loosen, and your heart rate slows down. 9. Balance more stress with more recovery: This is very simple. If you are going to load up more physical, chemical, and emotional stresses on the body, make sure you take extra time to recover, re-hydrate, and decompress your mind. I’ve noticed most people take the opposite approach. The stress loads up, and we talk ourselves into believing that we are too busy to work out. We burn the candle on both ends and choose fast, cheap, and easy food. Be proactive when you see these more stressful times coming up and prepare. 10. Chiropractic College was a life-changing experience for me in many ways. The most impact it made was reframing how I viewed health. It shapes how I raise my kids, how I direct my health and wellness, and how I approach patient care. The ten concepts above are general and straightforward and can be used in many scenarios throughout your life to help you make better decisions in how you value the amazing gift you live in and how you treat it.
August Spiritual Visit a new church, synagogue or temple. Stay after the service for the fellowship. Invite their members to your place of worship.
Emotional Space
Take stock, write down some things you want to put behind you. Then tear it up and let it go.
Make a place for play. Build a fort under a table. Invite your kids in for a snack. Sleep in a sleeping bag on your deck under a full moon or the stars.
Social
Financial
Make Easy Low Carb Fudgesicles and sit with a friend on the porch and eat them like you used to do as a kid in the summer.
Summer can trigger over spending because it’s so much fun!
Ingredients 1 ¾ cup heavy cream
•
Assess your financial situation.
•
Actually plan and budget per activity.
•
Make it a family game to find ways to do what you love for free.
2 ½ ounces unsweetened baking chocolate finely chopped 1/3 cup granulated stevia/erythritol blend 2 large eggs ¾ cup unsweetened almond milk 1 teaspoon vanilla extract Instructions 1. In a 1 ½ quart saucepan, whisk together the heavy cream, unsweetened baking chocolate, granulated sweetener and eggs. 2. Place the saucepan containing the mixture over medium low heat. Whisking continuously, heat mixture until it just comes to a simmer. Remove from heat immediately. 3. Whisk in the almond milk and the vanilla extract. Pour into popsicle molds, cover and insert popsicle sticks. Freeze until completely frozen, for about 5 hours.
Personal Take a day to play. Write down three things that you loved doing as a kid when you played by yourself. If your body will still let you, go do those things. We can all still play with Barbies! What was it you loved about playing with Barbies? The clothes, hanging out with your friends, their adventures?
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GETTING SERIOUS ABOUT PLAY by Dr. Wini Curly
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erious. That is what the past fifteen months have been. Very. Serious. It has been necessary for us to be focused on our physical safety and wellbeing. If you are like me, you are tired of the heaviness of staying vigilant and are ready to be done with: wearing masks everywhere, staying home, attending endless virtual meetings, and being isolated from family and friends. And yet, it is still important to stay safe. How can we find a better balance between what is necessarily serious/heavy vs. what brings enjoyment and is lighter? Play lightens up the energy, and it has rarely been a priority during this time. In fact, it may have seemed inappropriate or uncaring to be thinking about (or actually doing something about) being lighthearted or having fun during this pandemic. Now it is time to pay attention to our mental and emotional well-being and lighten up by getting serious about creating more opportunities for play. A definition of play may seem obvious, and here is what I mean: Play is an activity that engages your right brain’s ability to be imaginative, act intuitively, be adventurous, and engage your heart and emotions for pleasure and enjoyment. In addition, you may also need your left brain’s analytical skills for logical order, detail orientation, caution, and language. It is combining and engaging all those aspects of you that brings balance. The pandemic has caused many of us to rely heavily upon our left brain - the analytical engine that drives our questions, concerns, and caution. Being seriously leftbrained helped you stay safe and find ways to handle temporary or long-term changes in your roles in work and home life. Now you can come back into better balance with your right brain, the
creative side that allows you to lighten up the heavy, weighty energy of your left analytical brain. Play is the perfect vehicle to get back into a more balanced way of interacting with others or just being with yourself. You may think of play as a distraction that gives you a true break from work and important things. Typically, that involves larger chunks of time to do things like travel, play golf or other games, go out with friends, or attend to self-care activities like getting a haircut or massage. While those ‘big activities’ definitely have value, they aren’t always practical. You can also lighten your energy by creating smaller moments of play throughout your day. Play is often contrasted with work as either-or, which means if you are doing one, you are not doing the other. I challenge you to find ways to incorporate small play experiences into your day-to-day activities. Incorporating more moments of play does not mean that you become less responsible or productive. It does mean that your day has more pleasure and enjoyment. It is possible to add the energy of play to almost anything you do. For example, when doing administrative tasks - like preparing invoices - feels heavy and I am grumpy about it, I use my memory and imagination to embody the enjoyment I felt in delivering the service to the client. I feel grateful that I am fortunate to enjoy what I do for work. When I am working on an article, I use colored stickies or markers on my whiteboard to organize or outline points. The colors feel playful and enjoyable for me. What are things you like to do that bring lightness or enjoyment to the heavier parts of your day? Incorporate those moments of play into your work activities for a more balanced experience. If, at first, you find it hard to blend play into your work, then
SOME PROVEN ENERGY LIGHTENERS ARE: Laughter! Watch something on YouTube that makes you laugh. Talk to a friend for a few moments that gives you an uplift in your energy. Move or wiggle your body. Listen to music to shift your perception and your energy. Go outside in nature and look around. Take a deep breath.
FOUR SURE SIGNS THAT YOU NEED MORE PLAY 1. Feel tired or lethargic, and you haven’t really ‘done anything.’ 2. Hear yourself thinking or saying out loud – I don’t have fun anymore. 3. Find yourself feeling stuck in a rut of routine. 4. Need a lift in energy or attitude because you are in a ‘funk.’
create moments of play during your day as a reward between tasks or a way to shift from being stuck or feeling heavy. Combining elements from above - like taking a walk outside or moving to music can enhance the impact and value of your moment of play. The key to reaping the benefits of play’s lighter moments, no matter how you are doing it - big or small - is to connect it through both your brain and heart to activate enjoyment. Getting out of the heavy habits requires some self-awareness, which isn’t always easy. How you see yourself is colored by your judgments of yourself. If you do have the good fortune to have a caring partner or friend who can help you see yourself more clearly, then ask them to be part of your project to expand play. When a task gets heavy, and you are stuck and unable to move forward, practice stopping and walking away. Find a moment of play, and then go back to work with a fresh mind and heart. Many of my clients need specific support in making this shift, and we work out steps they can activate progressively. As you practice consciously creating more opportunities for play, you will notice they pop up and present themselves more and more frequently. Embracing play will bring more balance and enjoyment to your dayto-day experience. July 2021 | 21
PLAY FOR HEALTH by Demond Johnson
T
o play or not to play, that is the question… No, I am not at all a famous playwright, however, I am here to show you the many ways you can play, and how easy it can be. It is no big secret that much of what we fail to accomplish is directly related to our bad habits. These habits are known as vices and, believe it or not, they are an essential part of what makes you who you are. Ever hear the old saying, “All work and no play makes Jack a dull boy”? There is truth to this. If we were to be literal, play would simply suggest that we engaged in a recreational activity. However, when we speak of play and we associate it with our health and wellness, what are some things that come to mind? We can ponder on that question for quite some time so, in this column, I am going to attempt to shed a bit of light on “play” while giving out some helpful food for thought. One of the first things that we should know is that we were all created as complex beings with the intent of
22 | Good Fat Life
using movement to result in change. That is correct, the body was meant to move. So, move! Movement creates much needed positive energy that produces endorphins to combat and reduce cortisol while setting the tone for everything else to come. The average American spends about 8-9 hours per day sleeping and about three hours watching television. Now, when we factor in work that is about another eight hours. Do we see a trend here? Being active (taking the time to play) and maintaining a healthy lifestyle can boost our longevity by more than seven years!
and mental stimulation at the same time while remembering to play? By using what I call the three F’s of wellness… FIND, FUN, FACTOR of wellness.
Through my many years in the health and wellness field, I have spent an extensive amount of time trying to dissect movement into equally beneficial parts to help people achieve total wellness. In order to accomplish this, you must understand that total wellness cannot be achieved through the physical alone. We must stimulate our mental as well as our physical, and an excellent way to do this is through socialization. How do we focus on physical movement
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FIND: find something interesting that you are willing to commit to and make an obligation to hold yourself accountable by creating relevant, actionable, and practical goals.
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FUN: do not approach your play time with a “I have to” or second job mentality, it should be fun and something that you always look forward to doing.
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FACTOR: be sure that your activity factors into your daily life physically, emotionally, and mentally.
Remember, play ultimately calls for movement which creates the transformation of positive energy. Here are a few takeaways to close on; play is all inclusive (for any skill level), it is totally mobile, fully adaptable, and does not require equipment. You are as you do! Diversify your health, prioritize your wellness, and PLAY!
September Social Connect with your friends, have a fashion show of old fall clothes. Exchange them with each other so you all have fun and are ready for fall. All it costs is money for you and your crew to have their favorite drinks and appetizers.
Personal Think of summers past... those moments that you can’t put your finger on but will remember for the rest of your life. Write down what it felt like and why. You will really learn a lot and it will help you be more intentional in this twilight of summer.
Space Go outside and look around. Bring the fall colors into your home, anything from rocks found in a stream, flowers, spinach, lettuce, broccoli — really look at the rich color palette nature is offering.
Financial Make a list of all the people you want to buy gifts for this upcoming holiday season. Create your budget. Then make a wish list for yourself. The sky’s the limit, it can be anything from a fabulous new something (fill in your blank) to a wish for peace and kindness all over the world. Or both! Start looking for the items on your list as you go through your day.
Spiritual Enjoy the last days of summer. Make it a goal to worship, meditate, search out fellowship, or self reflect, anytime you can in the month of September.
Emotional Try role playing with yourself in the mirror or with others. Come up with a list of roles you would like to try. For example: Bus Driver, Person who always forgives, Executive, Broadway singer, Drummer, You in the future. Dress the part and love the play time.
Knock Knock? Who’s there? Olive. Olive who? OLIVE YOU! July 2021 | 23
“I have found that remembering what play is all about and making it part of our daily lives are probably the most important factors in being a fulfilled human being. The ability to play is critical not only to be happy but also to sustaining social relationships and being a creative, innovative person.” —Dr. Stuart Brown, Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul
24 | Good Fat Life
THE ART OF PLAY by Valerie René Sheppard
I
t’s Summer, a season associated with the outdoors, vacation trips, and play! As much as I can get up to some fun adventures, I’ve never thought of myself as a play master. And that’s despite performing improv comedy professionally and also being a Laughter Yoga© leader! Others haven’t seen me that way either. In fact, close pals have told me that I don’t know how to relax, and my spiritual counselor says I “have a Ph.D. in striving, proving and working hard.” So with Summer looming large, I feel my heart calling me to evolve my practices in the creative art of play. Can you relate? Have you ever assessed your play prowess as an adult? Well, maybe it’s a perfect time to do so, and I’m here to help! So please accept my invitation to join me on this journey. First, it helps me get my logical, analytical, left-brain self on the same page with my heartbased desire for more fun. So let’s start with some head stuff. My go-to expert on the science of play is Dr. Stuart Brown, a worldrenowned expert who’s been studying the dynamics of and power in play since 1966. Dr. Brown’s decades of research include studying play in various environments, some of them surprising, including studying the early childhood play habits of serial killers! While observing animals playing in the wild, Dr. Brown saw them build trusting relationships, find innovative solutions, and thrive as communities. Similarly, rats who frequently and openly engaged in play were more resourceful, smarter, and more likely to thrive. By contrast, Dr. Brown recorded less favorable outcomes among animals with play deficits. For example, in one study, he saw that rats deprived of play were more fearful, more limited in their actions, and overall less likely to survive.
It’s the same with us humans. Through analyzing thousands of “play histories,” Dr. Brown found those who were deprived of play in early childhood had less brain development and were less willing to explore new options as adults, while those who played were more possibility oriented. Through traditional play, such as roughhousing, flirtation, humor, and fantasy, and connecting with the archetypal energies of the player, trickster, and joker within ourselves, we can expand our problemsolving abilities while also having fun. The safe environment of play allows us to take more risks, learn from our mistakes and try new things. In addition, play frees us from the requirement of behaving in a consistent and socially acceptable way, thus fostering more creativity in every individual action, which helps us learn faster and get more creative in our problem-solving. Fabulous! Success and fulfillment are about getting our play on! Except, how do we do that in our over-scheduled, being there for everyone, often putting ourselves last, achievement-oriented lives? Here are some nuggets from my attempt at upping my play quotient.
Life Lessons from My 2021 Play Challenge I recently received an opportunity to evolve my relationship with playing. I was in a group coaching session with mindset expert Ryan Magdziarz, lamenting the heaviness I felt from some aspects of my life. He suggested a 30-day Play Challenge as a fix and tasked me to share my adventures daily on our group Facebook page. Given that play is a major component of my suggested elements for creating a juicy, delicious life, it was a no-brainer to accept his offer, or so I thought. On the very first night, I caught myself resisting the idea of playing every day, over-thinking how I would make it through the Challenge successfully.
Life is meant to be more of a dance. Laughter, playfulness, and fun can be incorporated every step of the way. However, we must consciously choose to create that kind of experience for ourselves.
Frankly, I didn’t need one more commitment added to my plate. To alleviate the pressure, I quickly jotted down some options for the next few days to get ahead of the situation. For the most part, I’ve been stutterstepping through, possibly because I’ve made it harder than it has to be. I’ve felt blocked and stuck, and this little play experience has triggered considerable sadness, resistance, and self-judgment. Yet, I’m getting to dismantle old ideas of how I should be in my life and of what my life should consist of. As a self-mastery zealot, this opportunity is priceless! I haven’t perfected the art of playing every day (to lower my stress from the Challenge, I changed my commitment so that it wasn’t 30 consecutive days, and I’ve completed 21 play adventures in 37 days), but I love the idea of getting better at it! Personal transformation starts with selfawareness: noticing how and exploring why you do or don’t do things. Inside that is a treasure trove of opportunity and possibility to create a happier, more fulfilling life. If, like me, you’d like to expand your capacity for playfulness and uplift your experiences, turn to page 27 and explore the Good Fat Life Play Challenge. Wishing you an enlightening, lifechanging experience. Blessings!
July 2021 | 25
Here, in no particular order, are some golden nuggets I’ve found along my way: 1. Allow play to flow into your schedule as much as you schedule it in. Like my recent weekend camping trip, scheduled play is fantastic, but it may not give you the greatest benefit, especially if you schedule it sparsely. By adding spontaneously incorporated playtimes, you add upside into your life. My favorite example during the Challenge was to say yes to an urge to take a midday movie break along with lunch one day. That kind of fluidity of play lets us practice being free from constraints and fixedness, and we can get more comfortable taking wandering and crooked paths from point A to point Z. 2. Change your definition of play to suit yourself in the moment. Be willing to define anything as play if it will help you release rigidity and incorporate more imagination. For me, this meant deciding that I could label my morning exercise walks ‘play,’ and in so doing, this ‘health commitment’ became more energized and inspiring. I already talked to flowers and creatures I encountered, but in the energy of play, I imagined them talking back, wishing me a good day, and sprinkling me with love dust. 3. Give yourself time with playmates and also time to go it alone. Playmates are my go-to because ‘quality time’ is my primary love language. I’m also an introvert, and I find deep fulfillment in playing alone. Even if you’re not an introvert, making decisions solely based on your wants and needs is one way to keep play fulfilling and easy. Of course, you might have to change any negative meaning you attach to ‘being alone’ in the process, in which case, you’ll get a bonus, good juju! 4. Mentally struggling to figure out how to play is a no-no. According to Dr. Brown, play is a form of productive restoration. It provides a respite from mental work, thereby relieving cognitive exhaustion. So when I noticed the stress I was
26 | Good Fat Life
creating by trying to mentally make a play plan each day, I realized I was defeating the purpose of my Challenge and made it okay not to get play in that day. Stay mindful of your mental state as you take on your play challenge. 5. Play should be more than just a reward for working hard. It must be as integral as drinking enough water and getting enough rest. Remember: Play goes beyond pure fun. The mental and emotional advantages contribute to our wholeness and vitality in addition to our success. It’s not about making every moment in life ‘fun.’ Playing more is about experiencing the fullness of life amid its highs and lows. Something that powerful should not be relegated to the last place in our lives. This has been my most difficult thing to reprogram. I am so conditioned to get the ‘important’ things done before resting or playing that I can go days without feeling like I’ve engaged in anything else, which leads to mental fatigue, low patience, short-temperedness, and ultimately, burn-out. Unfortunately, it’s been no different in this Challenge; I took baby steps toward releasing my attachment to being ‘productive.’ This is my holy grail where play is concerned. 6. The real gift in the power of play is making it part of how you do everything. By choosing to be in the ‘state of play’ (a.k.a. playfulness) even while you’re ‘working,’ you lighten up every aspect of your life. You develop the ability to navigate situational dynamics despite feelings of fear, lack, limitation, or inadequacy. I find it difficult to hold onto feelings of playfulness when paying bills or sketching the outline for an important project. In the Challenge, I found that by taking a moment to take a deep breath and welcome a smile, I changed the energy of the tasks and moved through them with more ease and peace.
ACCEPT OUR 21-DAY “GETTING INTO YOUR PLAY” CHALLENGE! How do you play? Everyone is different. As we grow up we tend to get so serious. The average four-year-old laughs as many as three hundred times per day. The average forty-year-old laughs three hundred times every two and a half months. —Humor, Seriously, by Jennifer Aaker & Naomi Bagdonas
“Play is something done for its own sake. It’s voluntary, it’s pleasurable, it offers a sense of engagement, it takes you out of time. And the act itself is more important than the outcome.” To help you discover and expand your relationship with play this summer, accept the Good Fat Life 21-Day “Getting into your Play” Challenge.
FINALLY, ENTER OUR CONTEST!
Here’s how it works…
Beginning the day, you pick between July 1 and August 31
Start by reading The Art of Play on page 24. Self-mastery expert Valerie René Sheppard shares what she experienced when she accepted the challenge. Her nuggets of wisdom will help you understand what we mean by ‘play,’ how to discover what it means to you, and how to get the most long-term benefit from expanding your relationship with it. Next, choose a start date between July 1 and August 31. Then simply, do one thing that YOU consider play each consecutive day for 21 days. You get to start with a totally blank canvas. It can be a quick five-minute date or a glorious afternoon. There are no rules, except the ones you make up. Log in your activities and any new ‘AH-HA!’ moments you experience in our tracker, or create your own tracker. Take photos if you’re inspired. Collect keepsakes if the spirit moves you. Make it unique and inspiring to you. Make it easy, and of course FUN!
simply fill in what you did during your play date each day for 21 days. By August 31 when your tracker is complete, or semi-complete (no judgement here), return it to be entered into a series of drawings. Send us a picture of your tracker via email to Sherri@goodfatlife.com or text to 440.289.8321 to be entered in our multiple drawings.
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From Valerie Sheppard and The Heartly Center for Mindfulness and Self-Mastery™ Complimentary virtual, group session to discover and eliminate blocks to expressing your playful self. (Up to 10 winners)
July 2021 | 27
MONEY THERAPY
PLAYING WITH MONEY by Sherri Richards
28 | Good Fat Life
A
s a child, my favorite board game was Monopoly. It is a real estate trading game and has been a classic board game for over 100 years. Back then, we just played to play. Now, there are many articles and resources available in this digital age to highlight which games to play to teach/learn all kinds of important life lessons. After an internet search on playing board games for money, I was delighted to find many insightful articles. So, from where did Monopoly come? The board game Monopoly has its origin in the early 20th century. The earliest known version of Monopoly, known as The Landlord’s Game, was designed by an American antimonopolist, Elizabeth Magie, and first patented in 1904. She created the game to explain the single-tax theory of Henry George, an American economist and journalist in the mid-19-century. Ms. Magie intended the game to be an educational tool to illustrate the negative aspects of concentrating land in private monopolies.
INTERESTING BEGINNINGS So, what are some of the lessons to be learned from a game of Monopoly? According to Sham Gad, in his article 5 Lessons in Finance and Investing From Monopoly, written for Investopedia, dated February 26, 2021, there are five lessons. They are as follows:
If five lessons aren’t enough, here are 18 more, from www.gamesver. com/18-benefits-and-advantagesof-playing-monopoly-the-game. 1. Is “something to do” for a group gathering. 2. Promotes bonding and interpersonal connection. 3. Boosts confidence and firm decision-making skills. 4. Reduces the risk of mental degradation. 5. Promotes spending wisely to avoid debt. 6. Boosts memory formation and cognitive skills. 7. Teaches entrepreneurs about basic money management.
1. Always Keep Cash on Hand. By far, this is the most important lesson in both the game and the financial world.
8. Reduces stress and boosts the immune system.
2. Be Patient. To win at Monopoly, you have to be patient and have a game plan.
9. Provides common ground to bridge generational gaps.
3. Focus on Cash Flow. Monopoly is a simple game: you start off with some money, and your goal is to be the last player standing with money. The way you win in Monopoly is by collecting rents on a property or cash flow.
10. Releases endorphins in the brain.
4. The Most Expensive Asset Is Not Always the Best. Most monopoly players want to own Park Place and Boardwalk since they have the biggest payouts. But they are also the most expensive pieces to maintain.
11. Teaches the importance of diversifying investments (portfolio).
5. Don’t Put All Your Eggs in One Basket. You won’t win much in Monopoly by just owning one property on the board and loading it up with hotels. It’s also hard to win if you try and buy everything on the board and spread yourself too thin.
12. Develops emotional handling/ management skills.
THE BOTTOM LINE ON ALL OF THIS? Board games are another form of playful self-care. There is tremendous value in using them as a way to connect with others, often intergenerationally, to maintain your overall well-being, and to teach and learn how to make successful financial decisions in a fun environment. There is also the benefit of gamifying mundane tasks related to money management to get more curiously engaged in them and reap rewards’. To learn more about the vast benefits of playing board games, I encourage you to check out the sites referenced in this article. They are fascinating.
13. Teaches the importance of calculating risks. 14. Shows the importance of building, but not fully relying on relationships. 15. Develops effective negotiation skills. 16. Teaches basic mathematics skills to children. 17. Keeps your brain healthy. 18. Develops fine motor skills.
July 2021 | 29
THE READING ROOM Books That Feed Your Inner Playfulness in a Healthy Way
Humor, Seriously
Metabolic:
Art & Soul Reloaded,
Why Humor is a Secret Weapon in Business and Life
The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine
A Yearlong Apprenticeship for Summoning the Muses and Reclaiming Your Bold Audacious, Creative Self
by Jennifer Aaker & Naomi Bagdonas
by Robert H. Lustig, MD, MSL
by Pam Grout
There exists a mistaken belief in today’s corporate world: that we have to be serious all the time in order to be taken seriously. But the research tells a different story: that humor can be one of the most powerful tools we have for accomplishing serious things. Studies show that humor makes us appear more competent and confident, strengthens relationships, unlocks creativity, and boosts our resilience during difficult times. Plus, it fends off a permanent and unsightly frown known as “resting boss face.”
You can’t solve a problem if you don’t know what the problem is. One of Lustig’s singular gifts as a communicator is his ability to “connect the dots” for the general reader, in order to unpack the scientific data and concepts behind his arguments, as he tells the “real story of food” and “the story of real food.”
Top executives are in on the secret: 98 percent prefer employees with a sense of humor, and 84 percent believe that these employees do better work. But even for those who intuitively understand humor’s power, few know how to wield it with intention. That’s why Jennifer Aaker and Naomi Bagdonas teach the popular course Humor: Serious Business at the Stanford Graduate School of Business, where they help some of the world’s most harddriving, blazer-wearing business minds build levity into their organizations and lives.
30 | Good Fat Life
Metabolical weaves the interconnected strands of nutrition, health/disease, medicine, environment, and society into a completely new fabric by proving on a scientific basis a series of iconoclastic revelations. Making the case that food is the only lever we have to effect biochemical change to improve our health, Lustig explains what to eat based on two novel criteria: protect the liver, and feed the gut. He insists that if we do not fix our food and change the way we eat, we will continue to court chronic disease, bankrupt healthcare, and threaten the planet. But there is hope: this book explains what’s needed to fix all three.
With her trademark humor, enthusiasm, and no-nonsense guidance, #1 New York Times bestselling author of E-Squared Pam Grout invites you on a yearlong “apprenticeship” to recognize and unleash your innate creativity. Making art does not necessarily mean painting a gallery-worthy still life or belting out a Grammy-winning song. It simply means finding a way to give your inner muse a voice in this world. Sure, there’s drawing, dancing, singing, and writing. But there’s also art to be made from creating your own pair of angel wings or inventing a new toy or curating your own at-home film festival. Each week features a project of selfexamination, an inspirational message, a real-world example of a celebrity who has addressed similar obstacles, and three zany activities to awaken your infinite creativity. It’s time to declare the beat of your own drum.
INSPIRED GOOD FAT LIFE PODCAST Join hosts Karen Calcenian and Sherri Richards for their weekly Podcast where they have inspiring and provocative conversations with their guests around all things supporting a Good Fat Life.
Thursdays at 11:00am EDT
“Living the Good Fat Life. With hosts Karen and Sherri. They’ll help everything align with your body soul and mind. The Good Fat Life, where change comes slow or dramatically. The Good Fat Life will help you sort things out organically...”
Find them on your favorite podcast station, or at Facebook/Inspiredgoodfatlife July 2021 | 31
THE MAGIC OF GHEE by Kelley Herring, The Healing Gourmet
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ost people are willing to admit their love affair with butter and it’s creamy, golden decadence...
Personally, I enjoy the rich flavor of this culinary staple so much, that I often think of certain foods as little more than a delivery mechanism for sweet, creamy butter. Fortunately, it’s packed with beneficial fatty acids and lipid-soluble vitamins... but unfortunately, for many people, butter just isn’t on the menu. This includes me, as I have a mild allergy to dairy, so I generally limit my consumption. But that’s where ghee comes in. In case you’re not familiar with this staple of Indian cuisine, ghee is simply a type of clarified butter, where the water and milk solids have been simmered off and filtered out. What is left is simply the rich, golden butterfat with a light nutty taste... or ghee. While it tastes very much like butter, ghee is lactose and casein free so it is easily digested by those with a sensitivity to dairy products. Although, for those with a severe dairy allergy, it should be avoided. It is also stable at high temperature and has a high smoke point, so it is an ideal fat for cooking and sautéing. And of course, when you start with high-quality, grassfed butter, the resulting ghee is rich in vitamins A, D, E and K as well as cancer-fighting CLA. It is truly a culinary and nutritional superfood. About the only thing not to love about ghee is the big price tag that often comes with it. High quality, organic ghee often sells for more than $20 a pound. The great news is that it’s very quick and easy to make your own ghee right on your stove top or in your slow cooker. All it takes is a few minutes and the finished product is less than half the price of packaged products. Ghee is quite stable and will keep for several months or longer at room temperature. You may also store it in the refrigerator, if you prefer.
Cheers to rich buttery flavor... with benefits!
HOW TO MAKE GHEE THE INGREDIENTS & TOOLS To get started, purchase several pounds of Kerrygold Unsalted Butter. In general, half a pound of butter will yield roughly one cup of ghee. You’ll also need a fine mesh strainer, lined with cheesecloth (preferred) or a paper towel and a wide-mouthed glass jar with an airtight lid. You can make ghee on the stovetop or in your slow cooker.
HOW TO MAKE GHEE ON YOUR STOVETOP •
Add Kerrygold Unsalted Butter to a small saucepan and heat over medium heat.
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When the butter has melted and begins to bubble, reduce heat to medium-low and skim the foam with a spoon. Continue skimming to remove all foam (10-15 minutes).
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As the butter continues to cook, it will become darker as it condenses and the water is driven off. The milk protein will form dark clumps and sink to the bottom (this is where some of the nutty taste comes from).
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Place the strainer lined with cheesecloth over a wide-mouth jar.
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Carefully pour the liquid through the strainer.
HOW TO MAKE GHEE IN YOUR SLOW COOKER •
Add Kerrygold Unsalted Butter to a slow cooker. Turn the heat to the “low” setting.
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Cook on low for 6-8 hours (the longer cooking time produces a darker ‘nuttier’ ghee).
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You may skim the foam if you wish or simply allow it to sink to the bottom.
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Place the strainer lined with cheesecloth over a widemouth jar.
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Carefully pour the liquid through the strainer.
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You can add a sprinkle of high quality salt, like Colima Sea Salt, to mimic the flavor of butter. Or for a more mellow flavor, consider mixing ghee with an equal amount of organic, virgin coconut oil to make “coconut ghee”. Store in an airtight container.
July 2021 | 33
A quick trip through the blender serves to mingle a riot of fresh flavours, which is why the cold soup known as gazpacho is always a delicious way to beat the heat. This riff on the Spanish soup includes raspberries for a touch of sweetness, while the chunky topping adds contrasting texture.
INGREDIENTS 4 medium-sized tomatoes, chopped 2 cups (500 mL) raspberries, divided
Raspberry Gazpacho
2 whole roasted red peppers
by Matthew Kadey, MSc, RD
1 English cucumber, peeled, seeds removed, and chopped, divided 1/3 cup (80 mL) fresh basil 2 green onions, white parts, chopped 1 garlic clove, chopped 2 Tbsp (30 mL) red wine vinegar 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) cayenne pepper 2 Tbsp (30 mL) extra-virgin olive oil 1 yellow bell pepper, diced 1 avocado, cubed 1/3 cup (80 mL) chopped fresh mint
DIRECTIONS In blender container, place 1/2 cup (125 mL) water, tomatoes, 1 1/2 cups (350 mL) raspberries, roasted red peppers, 1/2 chopped English cucumber, basil, onions, garlic, red wine vinegar, salt, black pepper, and cayenne. Blend until just slightly chunky. With machine running on low speed, slowly drizzle in olive oil through the top feed tube. Place soup in container and chill for at least 2 hours. In bowl, stir together remaining raspberries, remaining cucumber, yellow bell pepper, avocado, and mint. To serve, place soup in bowls and top with chopped vegetable mixture and a drizzle of olive oil. 34 | Good Fat Life
Note from Sherri: A few weeks ago, my husband and I were invited to participate in a “Cooking with Friends” evening. Our task was to bring a Raspberry Gazpacho for ten. I had never made gazpacho before. What an adventure! There are so many variations: with seeds and peels or without; strained or chunky; with spicy peppers or without. Oh, did I mention the tomatoes you use have a marvelous influence on the flavor? Bottom line: every variation is delicious and I am addicted! What a perfect Good Fat meal for the hot summer months when all these beautiful home grown tomatoes are everywhere in abundance! Bon Appétit!
N U T R I T I O N | Serves 4 | Per serving: calories 223 protein 4g fat 15g
saturated fat 2g trans fat 0g carbohydrates 22g
sugars 8g fibre 10g sodium 404mg
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