We encourage everyone to share what worked for them rather than tell someone else what to do. Take a minute or two now to think about your feet on the floor. What do you notice when you think about your feet? Now, instead of thinking about the feet, explore the sensations of the feet on the floor. Notice any sense of contact: weight, pressure, a sense of shoe or sock, warmth or coolness. Perhaps notice internal sensations, such as a tingling or numbness. Connect with the floor and the earth beneath you. It really doesn't matter what you discover but the important thing is to experience the felt sensations of feet on the floor. Can you appreciate the difference between thinking about and experiencing the felt sensations? Of course, we often slip between the two and we begin tuning into the felt sensations but get hijacked by thinking about them. This is normal, and we will look at the mind wandering and what to do about it on article 48. He turned a blind eye to studies suggesting harms of saturated fat. His advice, for the health of people and planet, was, in my view then and now, seriously misguided. We have moved on since, and now do seem to recognize that all dietary fat is not created equal, and that kind and source matter. But our all or nothing mentality still tends to take over all too readily. Saturated fat is not, and never was, our lone dietary peril. But more fundamentally, not all saturated fat is created equal. Saturated fat is not a compound, but a class of compounds , with variable properties. Stearic acid is a long saturated fat molecule and seems to exert no harmful effects. The 2010 Dietary Guidelines Advisory Committee very reasonably recommended that when we speak of restricting saturated fat intake, stearic acid need not be included, although that advice did not make it into the official dietary guidelines.

There is less, but increasing evidence that lauric acid -- a very short saturated fat molecule -- may also be innocuous. It's more helpful to say, I did, than you should. We ask that everyone share something that could be helpful to others, rather than to simply vent. A popular feature is our secret Facearticle group, where members can easily stay in touch even if they're too busy to attend a meeting. The Facearticle group continues to grow, since it's easier for many women to connect online rather than to make it to a meeting. They can also post to reach out for advice, share article recommendations, or make plans for an empty Tuesday or Saturday night without anyone but club members seeing their update. The privacy of the secret Facearticle group is important to group members. Just as everything shared at the meetings is confidential, the Facearticle posts are meant to be kept within the circle, too. One of the beauties of the club is that a diverse group of women join--they range in age, ethnicity, profession, and more. Each member has her own culture, history, special skill set, and talents. Take stock of the richness in your club and see how you can leverage it for the benefit of the group. TURNING TOWARD ALL EXPERIENCE Mindfulness is not about focusing on the positive. It is much more than that. When we practice mindfulness, we are interested in all our experience: the good, the bad, and the neutral. It is also not about trying to change a neutral or negative experience into a positive one, although that may arise by simply taking a different stance on a difficult experience. We are not chasing any particular experience either. Whatever arises is worthy of our attention. And when nothing arises, experiencing nothing and how that feels in the body and our relationship to it is interesting to explore too. Turning toward means being interested in what is arising.

Turning toward suggests a willingness to acknowledge what is present (even when we don't like it and wish it weren't there). I consider the evidence strong that palmitic and myristic acids, two of the commonly consumed saturated fats, are, indeed, potentially harmful, contributing to inflammation, elevated lipids, atherogenesis and vascular disease. Nowhere in any of the evolving science is there a basis for the active promotion of saturated fat intake, which we nonetheless hear from certain quarters. I have searched for evidence that health benefit can result from the willful addition of saturated fat sources to the diet and have not found anything convincing. That may be contrasted with strong evidence for vegetables, fruits, whole grains, beans, legumes, nuts, seeds and seafood - some of which is rich in unsaturated fat, none of which is concentrated in saturated fat. We have innumerable studies showing that saturated fats -- notably palmitic and myristic acids which are found in dairy, meat and many processed foods -- can increase blood lipids and contribute to inflammation. It also seems likely that harms of saturated fat are very much compounded by the company they keep. Processed meat, for instance, is more clearly linked to bad health outcomes than just plain beef or pork, and there is much more nutritionally awry with processed meat than its saturated fat content. All oils are a mix of fatty acid types. While we think of olive oil as monounsaturated, it in fact contains monounsaturated, polyunsaturated and saturated fatty acids. Oleic acid, a mono-unsaturate, merely predominates. Our next goal is to set up a referral network so members could support one another's businesses. To help members of our club who were dusting off their resumes and going back to work, we asked an HR consultant in our club to present a resume workshop. Group members exchanged services and bartered for babysitting, home-cooked meals, dog walking, or a custom knitted scarf and mittens. What have you done this past week to take care of yourself? What do you do when you want to contact your ex and know nothing good will come of it? Sharing the specifics of strategies we were coming up with helped us learn from one another. Our goal was for us all to focus on solutions rather than simply dwell on challenges. Meeting topics can be as varied as you want. They can be practical, such as how to make a budget, or frivolous, such as a Sip and Swap, where you drink wine and bring in clothes that you no longer wear to trade.

Inviting guest speakers can energize some groups. Usually when we experience something that we don't like, we try to avoid it. This reaction is normal and plays an important role in keeping us safe. When we practice mindfulness, we are learning to do something different--we learn to turn toward that which we would normally avoid. There are different ways we can do this. One of them is Being With (see article 30), where we use the breath as a container to hold whatever is arising. When we are willing to be with whatever arises, we are accepting what is present--it is our resistance to our experience that creates most of our suffering. When we stop trying to make things different, we relax. We can practice being with when we are meditating and notice something we don't like. Noticing a physical sensation, such as an itch or a pain, or maybe the physical manifestation of an emotion like sadness, such as a tightness in the chest and a prickle behind the eyes, is the first step. Then, tiptoe toward the difficulty by acknowledging that things are feeling difficult, perhaps mentally labeling the sensation or emotion: a tight chest, sadness, and so on. Since oils and foods contain a mix of fatty acids, we are almost never making pure comparisons of one type of fat to another, and for this reason, we might expect to see some overlap in health effects. Consider that if olive oil is good for health, there is a bit of saturated fat caught up in that conclusion. In the real world, all good vs. But saturated fat from its customary sources - meat and dairy - has not earned the advocacy it now enjoys. The prominent studies many claim showed benefits of saturated fat showed no such thing. Two widely cited meta-analyses basically showed that across a realistic range of saturated fat in the diet, heart disease rates were rather high and fairly constant. When saturated fat calories are replaced with whole grains, or unsaturated fats from nuts and seeds, health improves. When those calories are replaced by sugar and refined starches, health outcomes are bad both times. The misguided and misleading clamor about saturated fat being good for us now resulted in the unusual publication by the American Heart Association of a Presidential Advisory on the topic in June of 2017.

There are no saturated fatty acids shown to be better than harmless at best, and those we consume most often and abundantly in fatty meats, processed meats, fast foods, dairy and processed dairy products are decisively worse than that. When club members mentioned they wanted to learn more about managing their money, we brought in a financial adviser to give the basics. Other guest speakers have included a self-defense instructor, a personal stylist, an insurance planner, and a decorator who specializes in living stylishly on a budget. They spoke openly about their online dating experiences and were game enough to answer all our questions. When women wanted to know whether they preferred to reach out or have women contact them on the dating sites, the men were resoundingly positive about women contacting them first, noting that they get tired of being rejected and welcome messages in their in-boxes. Eleanor's favorite meeting was Hot Men in the Hot Seat because one of the men approached her after the talk. You mentioned that you're not on any of the dating sites. I was curious about why, asked Eugene, a retired jeweler. I'm getting up my courage, Eleanor said. I'm out of practice dating. Smiling, he said, I might be able to help you out with that. Then take your attention to the breath--commonly in the belly or chest but perhaps around the nostrils--and begin to follow the breath entering and leaving the body (see article 52). Take time to ground yourself with the breath or connect with the sensation of your feet on the floor. When you feel ready, widen your awareness to include any physical sensations of the unpleasant experience. If they are particularly strong or the experience just feels too much, stay with the sensations only very briefly before returning to the breath or your feet on the floor. Stay there or, if it feels okay, tune into the sensations once more, however fleetingly. In this way, dance back and forth, always using the breath and body as an anchor, a place of safety. It's important to remind ourselves that we are not trying to fix or change the experience, but rather we are practicing being with it as best we can. Look after yourself There is no benefit from gritting your teeth and being with a pain or discomfort without any regard for your well-being.