The Productive Woman Laura McClellan

This week's episode features my conversation with Andrea Nakayama, Functional Medicine Nutritionist and founder of Functional Nutrition Alliance, talking about new ways to look at our health and nutrition while improving our productivity.







What we put into our bodies and how it makes us feel (good or bad) can directly impact our productivity



I'm excited to share with you my conversation with functional nutritionist, educator, speaker, podcast host, and founder of the Functional Nutrition Alliance,  Andrea Nakayama as part of our Productive Living series.



Who is Andrea?



Andrea is an internationally known Functional Medicine Nutritionist, educator, speaker, and founder of Functional Nutrition Alliance, and host and producer of the award-winning 15-Minute Matrix podcast. Andrea is leading a movement to transform the health industry into a system that works, empowering patients and practitioners alike with the systems and tools of Functional Nutrition.



How Andrea got started



Over two decades ago, in April of 2000, Andrea’s husband was diagnosed with a brain tumor and given 6 months to live while she was pregnant with their first and only child. In response, she doubled down on an area she was passionate about – nutrition – in an attempt to extend his lifespan beyond his 30s. They made it over two years before he passed, and in the wake of his death, she discovered that she had developed Hashimoto’s. The transition from caregiver to patient allowed her to see how the healthcare industry lacked the resources and empathy to serve people who have unclear diagnoses or who are terminal.  Andrea realized this was her new calling. She put herself back through school, changed her career, and began to address the gaps she identified through her experience. She has since discovered even more gaps.



Andrea is based in Oregon, where she trains other coaches, clinicians, and aspiring functional nutrition counselors in the science and art of functional nutrition practice. This is a training Andrea has designed over the past 12 years when she discovered she was having more success in practice with those with chronic illnesses than other providers. This 10-month in-depth, highly curated course is the primary function of her work. Andrea also does a lot of personal writing on her blog, evolving the work of functional nutrition.



A typical day for Andrea



Andrea's days evolve more around her purpose rather than a checklist of things to be completed each day. She feels that her purpose is what drives her and produces the most results. Her days always include making time for herself. She is an empty nester but does have a partner, but they live separately. She has her home to herself but still makes sure to make time for what's important to her, whether that's walking, hiking, or going to a dance class. These activities feed other parts of her so she can show up for her other to-do's. Andrea has learned that she has to stack things in little amounts. If she tries to do something too big, she will fail herself. She gives herself grace and stacks small activities each morning. She likes to stretch, meditate, and set her intentions for each day. These activities take 5-20 minutes max or an hour in total.



Andrea has a gratitude practice which includes her body, mind, business, and creativity. She offers gratitude for her son, her late husband, her current partner, family, friends, and the other loves of her life. These morning moments of gratitude allow her to reset and surrender to her day.



What is functional medicine nutrition?



Functional medicine has three primary tenets:





* the provider and patient work in a therapeutic partnership

* looking for root causes; why is this happening rather than how can it be fixed?

We often set ourselves up for disappointment because we aren't clear on our expectations of others, or even ourselves. In this episode we’re talking about managing expectations to create a more productive and lower-stress life. 







Managing expectations is important for increased productivity and reduced stress



In any area of life--work, relationships, etc.--the disparity between expectations and reality can lead to disappointment, frustration, anxiety, and discouragement. Managing expectations—both your own and those of others—is crucial for maintaining healthy relationships and personal well-being. Let's talk about some practical ways to manage expectations effectively.



What are expectations?



“Our beliefs or assumptions about the future.” [How to manage the expectations vs reality trap in 6 steps]  



One article notes the difference between “agreed-upon criteria for behavior or performance” and expectations, which she says are not agreed upon between people, but simply “beliefs that a certain outcome or event will happen . . . purely conjecture about what the future might hold, based upon strongly held assumptions.” 



Expectations matter because they “can influence our perception of events, people, and even ourselves. These beliefs shape our perspective, guiding our actions and reactions. From personal relationships to career aspirations, expectations play a pivotal role in how we navigate our daily lives.” [How to manage the expectations vs reality trap in 6 steps] 



Expectations are formed based on past experiences, social influences, internal (often unspoken and maybe even subconscious) desires, and information and knowledge we obtain from various sources. 



When reality doesn’t measure up to expectation, the gap can (and usually does) lead to disappointment, frustration, and discouragement, both internally and in professional and personal relationships. In the early years of our marriage, a lot of disappointment and conflict arose from expectations we had of each other and the relationship--often expectations that weren’t communicated or even consciously recognized. Life became so much better when we were able to think through, then talk through, those expectations, figure out which ones were realistic and which weren’t, and reach agreement about how things would work between us.  



One psychologist says “we want to have realistic expectations, because accurate expectations are useful for making good choices.” 



What does it mean to manage expectations? 



One dictionary I looked at said it means to “seek to prevent disappointment by establishing in advance what can realistically be achieved or delivered by a project, undertaking, course of action, etc.” 



An article posted on the National Institutes of Health National Library of Medicine says “Managing expectations means communicating so that all involved have a clear understanding of what to expect--and when to expect it. It also requires keeping communications open.” 



So the question, then, is how we can manage expectations in such a way as to make sure ours (and those of others) are accurate and can form the basis of good decisions and a happy and productive life....

Self-reflection is always time well spent, especially if it's helping us grow as an individual. In this episode we’re talking about questions we can ask ourselves to help us create a life that matters.







Defining who you are as a person and how you want to live is the key to making a life that matters



I used to own horses. Several years ago I had a young horse in training with a trainer who required, as part of his training regime, that the owner come to his facility at least once a week for a lesson with that horse in training. During my weekly lessons, he shared various concepts behind his training philosophy. One of those concepts was four key questions he asked himself before every session with a horse or its owner, questions that helped guide him in structuring the session. The first question, he said, is “What do you want?” As he explained it, without knowing the answer to that question, you’d be wasting your time in the session. Without a destination in mind, you won’t actually get anywhere. 



That question has stuck with me because of its relevance to life in general. One key element of making a life that matters is awareness: knowing who you are, what’s important to you, and what you want your life to look like. Knowing what you want is key. 



This awareness requires time and attention to our thoughts--something that can be hard to come by when our daily lives are full--even when they’re full of good things! Taking--making--time for self-reflection must be intentional. 



With all that in mind, I started thinking about questions that can help us evaluate and shape our lives in meaningful ways. These questions can serve as a guide to explore personal aspirations, confront limitations, and carve out a path that aligns closely with your innermost values and desires.



Section 1: Understanding Yourself



Question 1: What are my core values and how do they shape my choices?



Understanding your values helps align your actions with what is genuinely important to you. Values are “a set of beliefs or opinions that influence how you live your life.” [6 Steps to Discover Your Core Values] 



Values “inform your behaviors and understanding of right and wrong. They help shape how you think, act, and feel. And ultimately, your values help you find happiness and purpose in life.” [20 personal values examples to help you find your own] 



The same article goes on to say:





“Understanding your own values is a fundamental part of self-awareness and getting to know yourself as a human being. With a better understanding of your values, you can develop more empathy. You might show better emotional regulation. And you might improve your communication skills. But identifying your values is difficult. It requires deep self-reflection and self-honesty — both of which take hard work.” 





This article suggests 20 examples of core values people might hold.



“The closer your decisions each day align with the big-picture view of what’s most important to you, the more likely you are to create the future you want for yourself!” [5 Steps to Define Your Core Values: A Compass for Navigating Life’s Decisions]



This article suggests 5 steps to defi...

This week's episode features my conversation with Tamara Dias, certified financial social worker, adult learning specialist, non-profit executive director, and founder of Good Soil, talking about how financial wellness can contribute to living a life that matters.







Financial wellness and productivity go hand in hand when making a life that matters



I'm excited to share with you my conversation with certified financial social worker, adult learning specialist, and non-profit executive director Tamara Dias as part of our Productive Living series.



Who is Tamara?



Tamara is a former middle school teacher turned school principal. Her career then shifted towards being a certified financial social worker and an adult learning specialist who has twice been recognized as one of the nation's top leaders by Forbes Magazine. Her goal is to support people as they build wealth and to help them better understand money and how it works. She strives, as a former teacher, to bring that "teacher's heart" to everything she does. Tamara is also a runner who's training for her first marathon this Fall and a self-professed Peloton addict. She and her husband have been married for 7 years and live in Virginia.



How Tamara got started



Tamara began her career as a middle school teacher, soon transitioning into the principal. From there, she began to move her career toward helping others achieve financial wellness and health. She also founded her business Good Soil, which educates people on financial health.



A typical day for Tamara



Tamara's days typically start out with some kind of quiet time with her waking up early and sitting with her tea or coffee, her Bible, and a journal. She prays and uses this time to focus herself before her busy day begins.



From there, Tamara heads to her home gym and gets a good workout in on her treadmill, which motivates her to begin her day. She tries to give herself a challenging workout to fuel her body and build energy for the day. She then showers, gets dressed, and begins mapping out her tasks.



Her work days are usually filled with direct work, Zoom calls, and meetings. Tamara works from home the majority of the time but if she gets antsy, she will use a co-working space. She is always sure to take a minimum of a 30-minute lunch break each day with no work distractions. Tamara is not a fan of working lunches and feels this break in the day is really important, especially because she works from home. Her break is usually taken between 12:00-1:00.



Around 5:00 p.m., Tamara tries to end her work day and transition to her after-work activities.



Tamara is unapologetic about the time she takes for herself during the day, including her morning quiet time, her lunch break, and when she tries to end her work day. This is how she structures her days and makes time for what is important, including herself.



Tamara's tips for working from home



Tamara suggests you have a separate working space from your living space. It doesn't have to be a separate room or large area, but just somewhere that is solely for work purposes. She has found that when working from home, it can be easy to not set boundaries between your work life and home life. This boundary is important, though, so your home continues to be a safe and restful space for you.



She also suggests that you make it a point to leave your home and get outside daily. Tamara has a co-working space she uses once a week or so. Get outside to take a walk and see other people, if only for a few minutes. These breaks can help you to clear your mind and be more focused throughout the day



Productivity tools Tamara recommends



Tamara juggles a lot of tasks throughout her day, between being a business owner and a non-profit executive.

This week we're revisiting an episode from the TPW archives in which I talk about some of the challenges of working from home--and some solutions for them.







Working from home can have its advantages but there needs to be a balance



There are lots of people working from home 



In a 2014 article, Global Workplace Analytics, a San Diego-based research firm, was cited as saying that 2.8 million self-employed Americans work from home, while another 3.3 million workers consider their homes their primary workplace, even though many of their employers have corporate offices. 



"Nearly half of the workforce now holds a job that could be performed, at least some of the time, from home or a 'third place' such as a coffee shop, library or park bench," says Kate Lister, president of Global Workplace Analytics.”



The numbers have grown in the 10 years since that article was published. More recently, the Pew Research Center released statistics that "around 22 million employed adults (aged 18 and over) in the U.S. work from home all the time, equal to roughly 14% of all employed adults."



Lots of experts expect working from home to grow. One article cited as reasons “a mix of mobile devices, worsening traffic, rising prices in big cities, the ability to monitor someone’s performance remotely, or through technology.”



Modes of working from home 





* Part-time/full-time



* That is, part-time at home, part-time in an office OR

* Working exclusively from home, but part-time or full-time





* Remote working for a local or distant company

* Operating your own business from home





 Benefits of working from home 





* No more commute! 

* No interruptions from people stopping in at your office 

* More time with the people (or pets) you care about 

* Flexible schedule 

* Absolute control over your workspace 

* Saved expenses -- clothing, lunches out, etc. 

* Comfort -- can dress as you choose





Challenges of working from home 





* Isolation/loneliness 



* Play music - Focus@Will; stereo in your office playing your own music; I use my Echo Dot to play either classical or instrumental jazz, depending on my mood 

* Schedule times to connect with others 

* Join a carefully chosen organization--maybe a local one--to meet people. Especially valuable if you’re in a new-to-you area. 





* “Out of sight, out of mind” -- harder to connect with colleagues or get the positive attention of supervisors/bosses/etc. 

* No colleagues down the hall to pick their brains 

* Chat tools like Slack or Teams

* Video conferencing tools like Zoom or Skype 

* Less support people and tech -- if you’re used to having IT and secretarial support . . . 

* Household chores & distractions 

* Lack of boundaries between work and non-work 

* Fewer opportunities to network, if that’s an important part of your career/business 

* Less external motivation (nobody’s watching . . .) 

* Extra expenses (unless your company provides) - supplies, equipment, internet, postage, etc.





Guidelines/“best practices”



Set aside a place designated for your work/business. If you can close a door on it, even better. That doesn’t mean you can’t work elsewhere--when I ne...

How do you manage the mental load of running a household, a career, and all that makes up your life? The TL;DR is this: It's okay to let others help you bear the mental load as well as the physical tasks. It doesn't make you any less of a good mother, wife, co-worker, or other such role. It means you're putting yourself first for a change without losing sight of your responsibilities. And this is a good and healthy thing to do.







Managing the mental load--and sharing it with others--makes for a more peaceful and productive life



Recently I’ve run across a bunch of social media posts in which women are talking about the difficulties of managing the mental load of running a household, often while also working full time. Many of these posts seem to focus on frustration with or resentment of husbands or male partners who aren’t, in the poster’s opinion, carrying their fair share of that mental load. The comments on these posts are full of hostility, often seeming to pit women and men against each other. 



I have to confess I’ve found these discussions puzzling. Not because I don’t recognize or understand the concept of mental load, because of course I do. But the hostility does puzzle me, as does what appears in many cases to be the underlying resentment some women feel toward some of the demands of motherhood as they are experiencing it. It seems these experiences and feelings would certainly make it harder to make a life that matters. 



Because I want to understand better the experiences many women seem to be having as women and moms, I decided to do some research into the concept of mental load, the experiences many women are having of it, and how we can find ways to manage and share that load so that each of us can continue to define, pursue, and make a life that matters. 



The Definition of "Mental Load"



According to a post by UCLA Health, “Mental load typically refers to the behind-the-scenes, cognitive and emotional work needed to manage a household. Examples are meal planning, scheduling and generally meeting the needs of every family member. The mental tasks you take on at work can also add to your total load."



Another article on the Mind Body Green website notes that “the mental load is about not the physical tasks but rather the overseeing of those tasks. It's being the one in charge of having the never-ending list of to-do items constantly running in your head, remembering what needs to get done and when, delegating all the tasks to respective family members, and making sure they actually get done.” 



One writer refers to it as “the work that keeps you up at night”: “When you or your partner puts their head on the pillow at night or has a moment in a quiet car ride, the noise that swirls around in the brain is the mental load. . . . When should we schedule the next pediatrician appointment? Will I have time to get to the grocery store to get food for our guests before their flight gets in? Wait, do they have food allergies? The baby’s stuffed animal is in the wash, and he gets fussy without it. Does the dog need to go to the vet?” 



Yet another definition from the Better Help website: “Mental load definition: mental load is the cognitive effort involved in managing your work, relationships, a family, and a household. Mental load is the whole bundle of details you manage throughout the day.