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1003 Diamond Ave
South Pasadena, CA, 91030
United States

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Nerd-Trition Blog

Wellness Gears

Sarah Lynn Baird

Many of our clients come to us with chronic pain, inflammation, headaches, anxiety, and depression. Nutrition is usually the key gear that the client wants to optimize, but if we look at nutrition alone, we often fail at rewiring the system.

For example, if you are not sleeping well, it is going to be very difficult to make life-giving eating choices and/or change your body composition. If you are missing joy and play in your life, food can have amplified emotional value. If we do not address filling the void in new ways, it is unlikely that food habits will change.

We are a system and more than anything, we need pause and meditation to actually connect that food affects how we feel. When we start to observe how our bodies feel when we eat certain things, we make new connections in our brain. When new connections are made, we have different associations with certain foods. One client this week noted that she breaks out in a skin rash within 24 hours of eating sugar...maybe this has happened before, but now she is tuned in and paying attention.

Here is a photo of our wellness gear model. How are you doing in each of these areas? 

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QUOTE

"When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself."  Tecumseh
 

RECIPE

Here is a yummy flaxseed meal pancake recipe! Flax is filled with healthy omegas. You can make 100 variations of these! My kids like it when I add blueberries!

  Photo courtesy of Slender Kitchen

Photo courtesy of Slender Kitchen

FOOD PRODUCT

For those of you drinking fat in the morning, my clients love Fat Fuel Coffee for travel, convenience and TASTE! These packs come with ground coffee in them so all you need is hot water!

 Fat Fuel Coffee with 22 grams of fat!  Photo courtesy of www.fatfuelcompany.com

Fat Fuel Coffee with 22 grams of fat! Photo courtesy of www.fatfuelcompany.com

BRAIN FUEL

My FAVORITE blog is Dr. Peter Attia's Nerd Safari. Here is a great article on How you move defines how you live. We should all be focused on longevity!

- Coach Sarah Lynn

Welcome Message

Sarah Lynn Baird

Welcome to our Nerd-trition blog! We wanted to create a weekly package that highlighted recipes, research, and positive energy! Speaking of positive energy, I would like to formally welcome Karen Hames to our team. She grew up obese and after reaching almost 300 lbs at twelve, she embarked on a deep journey to understand how to transform her health. When I met Karen as a client, we both had our hands in similar wells.

We both believed that maintaining/transforming body composition is not as simple as "calories in/calories out". There are a host of other variables that affect how our bodies use and store energy! Here are some of our shared wells: 

Dr. Peter Attia/TED Talk: Is the Obesity Crisis Hiding a Bigger Problem?

Brian Johnson's Philosopher's Notes: Gary Taubes - 'Why We Get Fat' Book Summary

Dr. Sarah Hallberg: TEDX Purdue - 'Ignoring the Dietary Guidelines'

 Coach Karen and Coach Sarah Lynn

Coach Karen and Coach Sarah Lynn


QUOTE

"Concern yourself more with accepting responsibility than with assigning blame. Let the possibilities inspire you more than the obstacles discourage you."  Ralph Marston
 

RECIPE

This was a hit! As summer approaches, some of our nostalgic picnic foods can be upgraded. Remember: making your own mayo is ideal and using an olive-oil or avocado-oil based mayo is great! Avoid any product with canola oil, if possible!

Low Carb "Potato Salad" Made With Cauliflower

FOOD PRODUCT

Ideally, we would be making all of our own food from whole ingredients, but sometimes, we need a "better" choice not the "ideal" choice. Here is a mayo I love: Primal Kitchen Mayo with avocado oil. It is available at Whole Foods ;)

 Primal Kitchen Mayo made with Avocado Oil

Primal Kitchen Mayo made with Avocado Oil

MUSINGS

We are currently reading 'Mindset' by Dr. Carol Dweck, Ph.D.

There is so much wisdom in this book, but as a parent in a culture that generally tries to protect children from failure,  I was struck by the chapter on messages we communicate about failure through our action/words. By avoiding our child's immediate disappointment, we often cause more harm in the long run. 

If your child is participating in an individual tournament and does not place or receive a "prize" and you communicate, "well - I thought you were the best...you did amazing - you should have won"... you run the risk of insincere messaging.

Your motive may be encouragement, but the child knows that he/she was not the 'best' and so your words are empty. The message is not, "how can you improve?" or how can I validate your feelings of disappointment? The message is denial and ultimately communicates that YOU are not comfortable with disappointment/failure and imperfections/not being on top/not being #1 is not Ok...

I apply these teachings in our the office. There is a fine line between insincere praise and shame. If a client does not prioritize all of their health goals (for any reason), our job is to both celebrate the positives and look honestly at the hurdles to come up with easy scaffolded steps to change the behavior/outcomes without getting stuck in the shame cycle, "I am so unworthy." "I suck." "I should move to Mars..."

Can we stay objective and observational without the inner critic casting hard blame and shame- throwing mud balls;)

Here is what positive self-talk looks like, "Ok self - you did not prioritize your health goals. What mindset or habit got in the way of executing? You had the intention of carrying a water bottle at work to increase daily hydration but you did not carry one at work. Do you need to read more about the importance of hydration to value the behavior? Can you schedule a water bottle fill-up in the morning at work on your task list? Do you need an app to track water?

This may seem like a trite example, but habit change is HARD. We have patterns and behaviors that are deeply ingrained in our psyche and many of us avoid change because we fear failure!  Changing behavior starts with intention and mindset. We are here to provide accountability but ultimately, you will only change habits when you ready. Part of being ready is embracing discomfort and the risk of falling and failing and having to get-up and try...try again!

If you are comfortable – you are not growing/expanding. Please know that we understand the difficulty of the journey and we are here to hold you up! You can not fail if you show up. If you have ever canceled an appointment out of fear of "not succeeding," you have missed the point of what we do! Please see us when you are down – we are here primarily to help you find your feet again!! 

- Coach Sarah Lynn