Instagram username: @SuzanneTrainorWellness (Except where noted otherwise, the Instagram photos below are mine, unfiltered and untouched.)

“The Egg” , a most beautiful and profound (in my opinion) short story about the meaning of life, written by Andy Weir. Also adapted to a short film by Director Ben Brand. If you read the story or watch the ~8 min short film, I’m super curious re your thoughts.

“Every time you victimized someone, you were victimizing yourself. Every act of kindness you’ve done, you’ve done to yourself. Every happy and sad moment ever experienced by any human was, or will be, experienced by you.” - from “The Egg”

Links
Story: http://www.galactanet.com/oneoff/theegg_mod.html
Film: https://vimeo.com/496787555

Posted: July 10, 2021
Image: Marin County, CA

Here is the link to EatReal.org’s “ COVID-19 ACTION: NUTRITION IS MORE IMPORTANT THAN EVER”

Following is an excerpt:

“Underlying conditions related to processed food diets appear to exacerbate COVID-19. Currently top directives advocated by CDC and NIH in terms of prevention are social distancing, mask wearing, and hand-washing. These hygienic measures are necessary, but not comprehensive or sufficient. We must make sure the American people understand the power of cutting back on processed food in favor of real food as a primary preventative measure.”

Eatreal.org, encourages parents to increase their family’s consumption of green leafy vegetables and whole grains, eat organic where possible, reduce added sugar, reduce processed foods. I agree wholeheartedly!

@eatrealcertified is a nonprofit organization based in Richmond, California. They are dedicated to transforming food in K-12 schools, creating a healthier next generation and planet.

Posted: December 8, 2020
Image: Yellowstone National Park

In addition to wearing masks, practicing physical distancing, and washing our hands to reduce our chances of being exposed to respiratory viruses, including coronavirus, there are steps we can take to boost our immunity in the event of exposure. For the full article and more information, please visit https://www.ifm.org/news-insights/boosting-immunity-functional-medicine-tips-prevention-immunity-boosting-covid-19-coronavirus-outbreak/)

Lifestyle:

- Stress Reduction (meditation, dancing, drawing, walking, journaling, laughing, music, deep breathing…whatever helps to move you from a “flight or fight” state to a calm state.)
- Sleep!
- Exercise
- Nutritious Foods/Diet (think brightly colored vegetables and fruits for starters). Check out this article by Robert Lustig, M.D.: “Real Food is Your Best Defense Against Coronavirus” and visit EatReal.org. Deanna Minich, Ph.D. is another outstanding resource!

Supplements, Nutrients, and Foods to Support Immune Function (see disclaimer below)

- Vitamin C
- Vitamin D
- Vitamin A
- Zinc
- Selenium
- Honey
- Garlic
- Probiotics

* This document is only intended to identify modalities that may boost your immune system. It is not meant to recommend any treatments, nor have any of these modalities been proven effective against coronavirus. Always consult your physician or healthcare provider prior to using any of these modalities. For up-to-date information on COVID-19, please consult the Centers for Disease Control and Prevention at www.cdc.gov.

Posted: November 10, 2020
Image: Yellowstone Lake, Yellowstone National Park

Here you go...
1. What’s one thing I’m anxious about today?
2. What’s one practical thing I could do to prepare for or prevent it?
3. What’s one reason it’s probably not going to be as bad as I think it is?
4. What’s one reason I know I can probably handle it?
5. What’s one upside of the situation?

[Be sure to write down your answers...don’t just hold them in your head. 😉]

Source: Dr. Rangan Chatterjee ☺️☺️☺️
interviewed on The Doctor’s Farmacy Podcast.

Posted: September 5, 2020
Image: Koloa, Kaui

“…the average lifespan of a bacterium in your microbiome is 20 minutes! So, you have the opportunity every time you eat to begin to change the population of your gut microbiome. This is good news because it means…we can begin to change our gut microbiome one meal at a time and even achieve a healthy gut very quickly.” (And how you eat is also important! Hint: “ohmmm”.)

For Dr. Northrup’s full article, go here:
https://www.drnorthrup.com/how-to-improve-your-gut-microbiome-in-a-day/

For a deep, scientific dive into our gut microbiota and it’s impact on our health, check out the fascinating work of Justin and Erica Sonnenberg at Stanford University’s Department of Microbiology & Immunology: https://sonnenburglab.stanford.edu/research.html

And here are some facts on the gut microbiota (source):

The human microbiota is made up of trillions of cells, including bacteria, viruses, and fungi.
The biggest populations of microbes reside in the gut. Other popular habitats include the skin and genitals.
The microbial cells and their genetic material, the microbiome, live with humans from birth. This relationship is vital to normal health.
The microbiota is important for nutrition, immunity, and effects on the brain and behavior. It is implicated in a number of diseases that cause a disturbance in the normal balance of microbes.

Posted: August 24, 2020
Image: Langjokull Glacier, Iceland

Link to Jeffrey Rediger, M.D.’s article: Your Immune System Is Your Greatest Asset — Here’s How to Care for It

And here’s another great article from the Institute for Functional Medicine: Boosting Immunity: Functional Medicine Tips on Prevention & Optimizing Immune Function During the COVID-19 (Coronavirus) Outbreak

Posted: August 22, 2020
Image: Iceland

Weight struggles? Learn more about how the bacteria residing in our gut affects how many calories we absorb from our food. According to John Day, M.D. “… if you have the right set of bacteria in your gut, you won’t absorb as many calories from food allowing you to eat even more without gaining weight. Your gut flora can even control your glucose absorption rate, thus influencing your odds of developing diabetes.” Read more here: https://drjohnday.com/can-you-gain-weight-from-a-fecal-transplant/ And here’s a great article from Mark Hyman, M.D., functional medicine practitioner and NYT best selling author: How to Fix Your Gut Bacteria…

Posted: June 21, 2020
Image: Blue Lagoon, Iceland

This is the official Tiny Habits program (developed by BJ Fogg, Stanford Behavior Scientist) with me as your Tiny Habits Certified Coach. Friends and family welcome!

Program starts every Monday. Click HERE to sign up!

Posted: June 18, 2020
Image: Boise, Idaho

“…All actions have their genesis in our hearts and minds.

The light of awareness is in this moment shining brightly upon the tragic manifestations of hatred, ignorance and delusion that led to the death of George Floyd. Delusion blames others, creates enemies, and fosters disconnection, sustaining the illusion of separateness upon which war, racism, and injustice rest.

True lasting change will only come when we awaken that sense of personal and shared responsibility and compassion for all….” The above is part of a larger post from the Guiding Teachers of @insightmeditationsociety. Please see @sharonsalzberg post for full text.

Posted: June 4, 2020
Image: Marin County, California

Thought I’d mix it up a bit. These are photos of me as a little girl in the 1960’s. (Yes, this is when my love of cars and driving was born. Thanks, Dad! ❤️) I’m working on a presentation about 💕 SELF-COMPASSION 💕 which I have found is foundational to behavior change...the primary work of a health coach. When I am feeling inadequate in some way, I often pull out these pictures which are tucked away in my desk drawer. I remind myself that this little girl is still inside me. And some of my feelings of inadequacy are coming from my childhood. So I hold this little girl (and my adult self), with self-compassion. I am reminded that being imperfect, failing, experiencing life difficulties is part of the human experience. And when we treat ourselves with kindness, recognize our common humanity, and practice mindfulness and self-awareness, we are opening the door to growth and change. Kristin Neff, Ph.D. is a pioneer in self-compassion research. Check out her work at www.self-compassion.org.

Posted: May 6, 2020
Image: Me, Circa 1963, San Anselmo, CA

Download EWG’s Free Healthy Living App so you can discover food and cosmetic products that are healthy for you, your family, and Mother Earth! Get access to 120,000+ EWG ratings on food and personal care products. Or visit the nonprofit at EWG.org Happy Earth Day!

...IN OUR RESPONSE LIES OUR GROWTH AND OUR FREEDOM.” The words of Viktor Frankl, holocaust survivor.

One of my most favorite quotes. Words that remind me to Respond vs. React. Breathe. Take a Beat (or two). Be present.

Posted: April 2, 2020
Image: Vancouver Island (Torfino)

So how do we tend the garden of our heart? Jack Kornfield, one of my favorite spiritual teachers, shares his thoughts on the gifts of spiritual practice and leads a beautiful medication to support a steadiness of presence.

Jack Kornfield - Steadiness of Presence Meditation

THIS OFFER HAS EXPIRED. I’m currently offering free health coaching (up to six sessions) for new clients. If you know of anyone who needs some extra support, please have them check out the link on my bio. I coach via phone or Zoom. (Sorry, I cannot coach family or close friends.) #mindfulness #healthylifestyle #healthcoaching #wellness #thework #theworkofbyronkatie #freecoaching #empathy #compassion #selfcompassion

Posted: April 6, 2020
Image: Marin County, California

“Relax into this great mystery.” From Bella Gazzola’s powerful Tedx talk: click here to watch. Bella was diagnosed with stage IV bone cancer as a 21-year-old in 2015. The challenge of confronting her mortality in the dawn of adulthood has compelled Bella to orient her life toward facilitating joy within herself and others.

Bella passed away in March 2020.

Posted: March 7, 2020
Image: Marin County, California

Yesterday I was “lazy”. All. Dang. Day. It is certainly not the first time I’ve watched the minutes and hours tick by with little to “show” for it. But what is new is that I don’t judge myself as harshly as I use to. Instead, I get CURIOUS, and I treat myself with compassion. What’s holding me back from doing what I claim is important to me? Is it fear? Or am I simply needing a day to rest and recharge? Next time you judge yourself, or someone else, as being lazy, I invite you to get curious!

Click link below to read the article that inspired this post: “Laziness Does Not Exist” by Devon Price

https://humanparts.medium.com/laziness-does-not-exist-3af27e312d01

Posted: March 5, 2020
Image: hiking trail above Boise, Idaho

Make sure you’re drinking enough water throughout the day and at the right time! Otherwise you could be missing out on the quality sleep you need, according to the National Sleep Foundation.

And remember that sleep is critical to gut health: https://www.bulletproof.com/gut-health/sleep-gut-health/

Posted: November 6, 2019
Image: Prague, Czech Republic
Partial view (on right) of the Charles Bridge, a historic bridge that crosses the Vltava river in Prague, Czech Republic. Its construction started in 1357 under the auspices of King Charles IV, and finished in the beginning of the 15th century.

“The functional medicine model of care provides an operating system that works to reverse illness, promote health, and optimize function by addressing underlying causes, symptoms, and functional imbalances in interconnected biological networks.” “Question [posed in the research]: Is the functional medicine model of care associated with patient-reported health-related quality of life?

Findings: In this cohort study of 7252 eligible patients (functional medicine center: 1595; family health center: 5657), functional medicine patients exhibited significantly larger improvements in Patient-Reported Outcome Measurement Information System Global Physical Health at 6 months than propensity-matched patients at a family health center (398 matched pairs)...” SOURCE: JAMA Network (Journal of the American Medical Association”) https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2753520 💕Note that dietitians and functional medicine health coaches are typically part of the patient care team! 😊💕 ...“Dietitians and health coaches are integral because they address the nutritional, psychological, and social aspects of patients’ illnesses and promote long-term self-management, which are components needed for the treatment of various chronic conditions (ref 31 in article).“ KUDOS to @drjeffreybland for his pioneering work and persistent efforts. And KUDOS also to @functionalmedcoach for your vital contribution to the changing face of health care. (Yay, functional medicine certified health coaches!)

Let's talk dirt! Does the soil microbiome talk with our own cells? Emerging research says YES!

Here are links to
-the full Washington Post article
-the work of San Francisco-based Daphne Miller, M.D., founder of“Health From the Soil Up Initiative”
-must-see movie titled The Biggest Little Farm, about Apricot Lane Farms locates 40 miles north of Los Angeles. “The farm is dedicated to The mission of creating a well balanced ecosystem and rich soil‘s that produce nutrient dense foods while treating the environment and the animals with respect.”-source biggestlittlefarmmovie.com

Posted October 14, 2019
Image: Marin County, California

As we enter the weekend, with extra time to nourish and care for ourselves, I thought it appropriate to repost Dr. Will Cole's message today. ❤️🌿🌻🌞🍎

Posted August 16, 2019
Image: Marin County, CA

Let’s stand together and support family and friends who are struggling with depression (and their loved ones), just as we would if they were battling cancer.

Let’s talk about mental health. Let’s do what we can to reduce the stigma so that those in need feel safe reaching out for help.

Let’s get curious and grow our understanding of “mental” health. Our brains are not detached from our bodies. Mental health is physical health.
Our bodies are complex ecosystems affected, for better or worse, by our environment.

The stressors that can upset the intricate balance of our human ecosystem are many and may include trauma, environmental toxins, sedentary lifestyle, poor diet, hormonal imbalances, poor oral health, sleep issues, and toxic thinking.

And I don’t think that it’s a coincidence that as the biodiversity of our planet diminishes, so too does the biodiversity of our own human microbiome. Yes. We are all connected.

Here’s a fascinating article about treating depression:
https://www.psychologytoday.com/us/blog/health-matters/201810/can-treatment-resistant-depression-be-successfully-treated

Posted April 30, 2019
Image: “Stairway to Heaven”: Pura Luhur Lempuyang, Bali
*Photo of me and my husband, taken by other.

“... When you listen generously to people, they can hear truth in themselves, often for the first time and in the silence of listening, you can know yourself and everyone. Eventually, you may be able to hear, and everyone and beyond everyone, the unseen singing softly to itself into you." Quote from one of my favorite teachers, Rachel Naomi Remen, M.D.

Posted February 19, 2019
Image: Marin County, California

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DEMETER-CERTIFIED wines are grown on farms that practice biodynamic agriculture. If you enjoy an occasional glass of wine, Demeter-certified seems the way to go. "For wine to be certified, no synthetic chemicals—including most pesticides and herbicides—can be applied to vines, and no acid, sugar or enzymes can be added to wine in production." -Source: Forbes Magazine

* “Biodynamic agriculture treats the farm like a living organism, self-contained and self-sustaining, it is both metaphorically and literally the paragon of sustainability... Consumers should be very pleased with the commitment these Biodynamic farmers have made to be better stewards of the piece of the planet on which their farms are located." Source: Demeter USA
Also check out Dryfarmwines.org

Posted January 31, 2019
Image: Marin County, California

What is the most sustainable driver of healthy lifestyle choices? LOVE.

…and that includes self love.

According to Dean Ornish, M.D., we tend to think of chronic diseases such as diabetes, heart disease, prostate cancer, and Alzheimer’s, as being fundamentally different. But according to Dr. Ornish, they’re really the same disease manifesting in different forms. They all have the same underlying biological mechanisms, such as chronic inflammation.

We can influence these mechanisms by paying attention to what we eat, how we move, how we respond to stress, and how much love and support we build into our lives.

For more information, check out this great BlueZones interview with Dean Ornish, M.D.

https://www.bluezones.com/2019/01/these-4-lifestyle-changes-improve-heart-health-sexual-health-and-alzheimers-risk/

If you want to learn more about self-compassion, please check out the highly respected work of Kristin Neff, Ph.D. at https://self-compassion.org/

Posted January 15, 2019
Image: St. Thomas, U.S. Virgin Islands

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FEAR...always feels bad...motivates grasping...seizes control...needs everything
LOVE...always feels good...motivates liberation...relaxes control...accepts uncertainty...needs nothing. The process of spotting fear and refusing to obey it is the source of all true empowerment." (Martha Beck)

I've been in fear mode a lot lately. I needed this reminder today.

Posted December 21, 2018
Image: Stinson Beach, California

I’m a worrier. And. It. Feels. BAD. And love feels GOOD! So clearly I am not letting my love flow when I am tangled up in a nest of worry…there’s no space for it! I received this important reminder from my AMAZING soul connection reading with Michele Sammons www.michelesa m mons.com

From Psychology Today: “…it becomes clear that love cares, love listens, love empathizes, love goes out of its way to do anything asked of it.

But love doesn't worry. Worry is a byproduct of confusion.

If you love someone and feel worried about them (or yourself), you are loving in spite of your worry, not because of it. Find the beliefs that are strangling your feelings, challenge them* for your sake as well as theirs, and see how it feels to love someone without a thought about the future, simply for who they are today.

* Three effective techniques for challenging beliefs are ActivInsight, Cognitive Therapy, and The Work of Byron Katie.”

And parents take note…worrying makes our kids more anxious. So, I’m just going to apologize to my grown sons right now, but I’m not going to worry about how my worrying has impacted them ;) I am just going to love, guide (when asked), and trust them. They are big souls, here on their own journey, and I am honored to know and love them.

If you’re interested in reading more on this topic, here are a couple more articles that resonated with me.

https://psychcentral.com/lib/does-worry-equal-love/

https://www.today.com/popculture/experts-worry-about-kids-does-not-equal-love-2D11940068

Posted December 10, 2018
Image: Stinson Beach, California

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"Empathy is not as much about being "nice" as it is about making positive and meaningful connections with people and it begins with the connection you have to yourself." Read more here https://www.inc.com/susan-steinbrecher/the-real-power-of-harnessing-empathy-is-in-ability-to-forgive.html?cid=sf01001

Posted December 1, 2018
Image: Stinson Beach, California

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Meditation and fasting are just two ways to slow the process. It's really all about connection. Research shows that connection keeps us young...connection to nature (via food*, for example), to others, to our bodies, and to God/universal consciousness (however you define that which is bigger than our "small" self). Read more at bluezones.com (Can Meditation Really Slow Aging) and check out the work of Valter Longo, Ph.D. re fasting mimicking diet. *And I love this from Dr. Kelly Brogan, "Food is your bridge to the natural world. It is how you communicate to your soul that you are still a part of the greater web of life. It is how you message your genome that you’re connected to what you need to thrive." !!! Read more at kellybroganmd -- article re allergy testing

Posted November 21, 2018
Image: Golden Gate Bridge, Marin County, California

... as you think of him you will think of yourself. Never forget this, for in him you'll find yourself or lose yourself. Whenever two sons of God meet they are given another chance at salvation. Do not leave anyone without giving salvation to him and receiving it yourself. For I am always there with you, in remembrance of you. - A Course Miracles.

If you’re interested in learning more about The Course, Marianne Williamson’s book, A Return to Love, is a great place to start.

Posted November 17, 2018
Image: Tofino, Vancouver Island, Canada

Float. Surf. Wade. Fish. Dive deep. Or just sit next to a body of water.

Proximity to water is shown to Increase calm, diminish anxiety, improve performance, and more. Yes, this makes intuitive sense to many of us. But for those who need some convincing, there is cutting edge neuroscience that backs it all up. Check out Blue Mind by Wallace J. Nichols, or the research of Michael Depledge at University of Exeter Medical School.

Or read this from Lonely Planet: https://www.lonelyplanet.com/news/2018/10/03/sea-boost-mental-health/

Posted November 13, 2018
Image: Metolius River, Oregon

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...Someone who practices self compassion. Check out the work of Kristin Neff. https://self-compassion.org/is-it-self-indulgent-to-be-self-compassionate

Posted November 8, 2018
Image: Marin County, California

11/7/18

What is the most important medicine for your health and longevity? Social Connection! Read more here:

https://www.psychologytoday.com/us/blog/feeling-it/201208/connect-thrive

and check out Dr. Mark Hyman’s podcast no. 26 on The Doctor’s Farmacy:

https://drhyman.com/blog/2018/11/07/podcast-ep26/

And read this:

https://www.bluezones.com/news/social-connections-longevity-seniors/

Posted November 7, 2018
Image: River Seine, Paris, France

10/21/18

From A Course in Miracles. Powerful and so true. If you want love, give love. If you want to be heard, listen. If you want to experience kindness, be kind.

Posted October 21, 2018
Image: Marin County, CA

10/16/18

Good Morning!
Read more here: https://medium.com/personal-growth/10-things-you-can-do-this-morning-to-heal-your-anxiety-d1e320aef4b1

Posted October 16, 2018
Image: Marin County, CA

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“Knowing yourself is to be rooted in being, versus lost in your mind.” - Eckhart Tolle