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You are here: Home / 2020 / Archives for January 2020

Archives for January 2020

What not to do when caring for care givers

2020-01-30 by laura

There are two types of people. Those who are care givers and those who will be.* Life is a chronic condition. Eventually every one has an illness, disability, or injury and needs help.

Nothing can prepare you for the care giving experience. You yourself need help. Takes a village and all that. Cancer care is a particularly grueling experience. I know. I’ve lived it. My beloved died of aggressive “triple negative” breast cancer in 2012.

Sadly, most people forget about the primary care giver. The people who do remember are awesome. Amazing as they are, well meaning people may behave in ways which will cause the care giver duress and/or more work. You can avoid being that person. These are the things which made made my time as care giver more difficult and painful.

Showing up uninvited

We had a death bed crasher. Whaaaat? Yes. We announced we were closing ranks and only having close family there because death was imminent. This person showed up anyway, half an hour before she died, putting themselves at the foot of the bed and edging out her mother and brother. I was extremely upset about it. I wanted to be in a peaceful loving head space while I was helping my spouse transition. Now I had to manage my WTF DUDE?!? rage. The best I could do was re-frame it. This person loved them so much they were compelled to be there and could not help themselves. It’s the most charitable thing I could imagine. Another beloved quietly asked this person to leave and thankfully they did.

Forgetting why you’re there

When you’re there to help, help. Especially when it’s a direct and immediate request. We had people stay over who offered assistance with care, then refused to do a task because of a personal priority that could have been done at a different time. Your stuff shouldn’t come at the expense of an immediate need like helping move the patient who is uncomfortable. Be flexible or don’t offer your services. Understand that the patient is the highest priority. Refusing a request makes you a jerk and it adds to the care giver burden. They have to do the task themselves and also cope with managing you.

Impatience with the patient

Sick people are cranky. They’re in pain. They’re dealing with the emotional burden of illness, especially if they’re terminal. They’re on drugs which cloud their judgement and self-control. Sometimes they lash out. Returning fire exacerbates things and further upsets the patient. Refraining from that is one of the most difficult things a helper can do. Be an adult. Process your stuff elsewhere and get help for your feels at another time. Otherwise you’ve added to care giver burden. They have to take care of you and the patient who is now more agitated all the while dealing with their own upset at you for being an immature ass.

Neglecting go-ahead

Delegating sucks mental bandwidth. Taking initiative is welcome when it’s blatantly obvious something needs doing. Cleaning is a big thing. It’s safe to wash the dishes you see pile up when the the place is crowded with visitors. When you see the cupboards running low on coffee and crullers? Replace them. It’s critical to make suggestions for bigger stuff. Consider the results. Will the caretaker be pleased or will they have more work because you’ve done something well meaning but unhelpful? When in doubt ask! Getting the go-ahead takes minimal effort and prevents wasted time and energy.

Failing to follow instruction

Find out how and when to do the task. This goes with getting clearance to do it. It isn’t helpful if the care taker has to fix or redo what you did.

Forgetting the concentric circles of care

Read “How not to say the wrong thing.” Learn it, live it. I can’t count how many times people foisted their own shit on me. I can not emphasize this enough. If you can only manage to adhere to one tip, pick this. It’s distressing for the caregiver because they care about you and don’t want you upset. You’ve just added to their emotional burden and taken up valuable time they need for patient centered stuff. This is not about you.

Disrespecting the spokesperson

It’s not uncommon for the family to designate a single point of contact if you have questions about the situation or want to stay in the loop. Go to them for information. Follow their directives. Trust that these are from the caregiver and not initiated by the spokesperson. We had a couple of people argue with the spokesperson or insist that they were special and exempt from doing as asked. We had many bypass the spokesperson and continue to directly contact the caregiver. Crowds of people want to be updated on the patient’s progress, good or bad. You don’t want to be among the number of people bothering the caretaker, even if you think it’s a positive contact. You don’t know how the caregiver is going to receive your communication. For me, I would tear up whenever anybody asked me how I was doing. I was compartmentalizing and ignoring my own terror and pain about the situation. Inquiring about my well being put my attention on the stuff that was so overwhelming it would paralyze me from doing the things that really needed doing and only I could handle.  Trust that the spokesperson is communicating in both directions and your well wishes and requests are passed on appropriately.

Giving advice

This should be obvious. Refraining from giving advice is in the concentric circle of care instructions but it really bears repeating. Giving unsolicited advice is disrespectful of the patient and caregiver’s choices. Medical professionals have obviously been consulted. Concerned family have done all the research on prescribed care. Trust me. Sharing your knowledge – when asked for it – is ok. Otherwise, you come across as pushy.

Every situation is going to be unique. My best suggestions are to be observant, think through the effect of anything you chose to say or do, follow all instructions, and continue loving patient and caregiver with all your might. Hugs and notes of encouragement always are welcome and helpful if you’re at a loss for what to do.

Ultimately, the love is going to overcome any inadvertent missteps. I’ve had nearly eight years to reflect on my experience and I harbor no bad feelings. My friends and family are still my friends and family. The excellent support far far far outweighed the negatives. At the time, however, they truly knocked me down. You can avoid making a horrible situation worse if you stop, think, and proceed with care.

*Unless your heart is made of stone.

Filed Under: Wellness Tagged With: cancer, care giver, health, tips

Product review: Lume deodorant

2020-01-28 by laura

Lume deodorant unscented stick photo
Lume deodorant unscented packaging

I’m always on the lookout for less toxic health and beauty products. Lately I’ve been using Lume deodorant. You may have seen their hilarious and visually stunning musical advert everywhere. Or their other hilarious and visually stunning musical advert.  Looks? Humor? Zero stink? Take my money!

The company asserts many positive traits in their marketing. I perspire proudly and profusely so I was really eager to try it based on their “72 hour” efficacy.

Overall I give Lume a 3/10. Would I use it again? Yes. For the “bits.” It’s a product made for “pits and parts” and I found it worked well for “parts.” Just not the all-important pits. I’m pretty sure it’s going to help prevent the long term embedded smell that all work out gear seems to get as it wears out. At least for my bottoms. Also, summer time is coming and it’s climate emergency HOT for months at a time now in L.A. I’m sure to pull out the rest of my Lume then and use it up on my parts.

I think it’s worth trying. There are laws about making unsubstantiated product claims. They double blind test with a respected 3rd party. All the rave reviews are likely true. I’m probably the statistical outlier with my experience. I sweat a lot like I said. I followed all instructions and I evaluated it for a full month.

Here’s how it went for me. In the name of science, I started with a stick and cream bundle of the unscented.

PROS

Works for “parts” as well as pits
This is seriously awesome. Especially if you sweat in odd places during workouts. Or, want to feel fresh for intimate moments. Or keep your shoes in good form

Length of coverage
Works as advertised for me for 48 hours on the bits

Variety of scents
Lavender sage. Juniper. Spruce. Jasmine Rose. Unscented! I don’t want scented deodorant and there are quite a few brands that don’t offer that option

Different formats
There’s stick and tube. I’d never tried tube deodorant before and I really liked it. Especially for non-pit nooks and crannies

Sample/travel size tubes available. Alas, only as a package of 5. Because sample. And I think shipping a single small tube is likely a money loser for them

Soaps in the same scents as the deodorants
Layering baby!

Price deals
Save if you buy by the bundle. Free shipping if you purchase over $20. Special holiday prices. Specials for subscribers, newsletter readers, social media followers

Cruelty free

Aluminum free

Baking soda free

Vegan

Product safety
Developed by a gyno and you can put trust in that

CONS

Length of coverage
Never got any where near the promised 72 hours protection. My armpit stank was back within about 8 hours. Needed to reapply. I waited weeks to judge this because they discuss a 10-day “wash out” in their testing to ensure that waxes and residue from other deodorants were completely gone

Unscented is not without scent
It smells unpleasant to me. To my sensitive nose, the stuff smelled faintly of bathtub tile grout. Not a deal breaker. But not “unscented.” Fortunately this smell did not extend to my person. My parts remained scent free for length of time mentioned above

Packaging imperfections
On the stick: the cap doesn’t stay on tightly.  The middle hole tended to get clogged and wouldn’t push out as intended. The protective cover didn’t rip off easily. The unevenness of it made for a potentially scratchy application (see photo above). The foil protective cover on the tube was super difficult for me to remove. Had to pull out a pick to lift the tab. On the bright side, the difficulty in removing the protective elements on both types means the product is safe from tampering and spoilage.

Mail order purchase only
This is personal for me. YMMV if you like that convenience. Subscriptions are great for automating. I’m not interested in mail packaging waste. and I don’t run out of deodorant on a fixed schedule. I don’t want to have to remember to go online to adjust the delivery cycle

Price
A stick costs $13.99. A tube is a whopping $18.99 There are bundle deals. Get about a buck and half  to two bucks off per unit for subscribing. There are sales for their subscribers and social media followers. Even still it’s spendy. Costlier still if you don’t use the free shipping for purchasing $20 or more. The stick pricing is in line with some of the deodorants one can buy at the local corpo-hippy grocery store. No offense amazoogle, just telling it like it is. If I’m going to pay that much however I need it to work well. At least you only need to use a small bit of Lume and the stick and tube are likely to last me a long, long, time. That amortization brings the price down if you want to compare price on an apples-to-apples basis.

I really wanted to love this deodorant. It simply didn’t work for me. Per the how-to I waited for my body to “adjust” to it, i.e. get other deodorants out of my system. Since I’ve been using non-toxic natural deodorant for ages, it likely wasn’t necessary for me. But, you know, following instructions. they say it takes awhile for your body to adjust.

They advise treating your clothes to remove any odors embedded (older clothes, alas, are beyond fixing). My clothes are all old and they say those are beyond hope. I like to buy my duds at thrifts because of environmental sustainability. They don’t smell to me, but hey, it could still be a factor. I made sure to wear brand new thus embedded scent free clothes for multiple days running. Didn’t help.

Alas, Lume doesn’t beat my usual go-to healthier brand deodorant.  I never got the coverage I craved for my pits. I’m used to having to re-apply once during the day with many natural deodorants. Seems to be par for the course every one I’ve tried with one exception. I don’t need to re-apply with my longtime fave. Not that my fave is all that. It sadly does that clothes yellowing thing that most antiperspirants and deodorants do.

The “perfect” deodorant is unlikely out there in the natural health space. My daily only gets a 6.5/10 for me. There are reasons why natural products can be a bit less-than typical ones. For example, do you know how hard it is to manufacture stuff without the problematic preservatives? A lot of the formulations one makes for oneself at home can’t scale to be safely shelf-stable. The “common ingredients in health stuff that aren’t so hot” discussion is a post for another day.

This review ran way longer than I intended. Ultimately, I think Lume is a great product. It simply wasn’t so great for me. I suspect because I’m a heavy sweater and it washes out. Given how many positive glowing reviews it gets I’d say give it a go.

Filed Under: Wellness Tagged With: beauty, Lume deodorant, reviews, self care

On aging

2020-01-23 by laura

This is what 48 looks like. I’m getting professional head shots and photos for my web sites. I hadn’t really viewed myself in profile for several years. I’ve been a bit unpleasantly surprised by new wrinkles on my checks.

profile photo Laura J. Smart
Photo by Sara Egner

It started a few months ago when my friend Sara captured this image of me during an amazing sunrise at Burning Man. Now that I’m reviewing and choosing the pics for the sites, I’m reminded of it again.

Not super sad about it. Simply smacked with the evidence that yes I’m getting older even though I feel better than I’ve ever felt and (usually) think I’m looking better than I’ve ever done. Ok maybe I am a wee bit sad about it. I cop to being vain. Who isn’t.

Those sads though. WTF? I’m pretty sure it’s because we’re socialized to believe that women shouldn’t age. Men get to be “distinguished.” Women are “letting themselves go” or somehow less-than.

The best I can do is remind myself of good stuff. Just like with food and exercise habits, I use cognitive behavioral techniques to look forward and feel positive. I say these phrases to myself:

“OMG, I look so happy” (I was!) Look at that shit eating grin!”

“I am healthy AF!”

“I am enough.”

“Those wrinkles are from laughing and smiling. A lot. I’ve lived a great life and I have fun.”

“I look damn good!”

“We have the right to age.”

The ones that work  best for me are

“Aging beats the alternative.”

“Aging is going to happen. Spending my time worrying about it is (a) useless and (b) a total waste of time that (c) makes me feel horrible. I choose to be grateful that I’m still here.”

All of my photographer friends remind me that light makes a huge difference in how I appear in pictures. And, they remind me that pictures aren’t necessarily how I’m perceived by others. Not that that matters to me.

2020.01.11 profile photograph of Laura J. Smart The older I get the less fucks I have to give about what others think about me. That’s been a fabulous perk of getting older. The very best things are yet to come. I occasionally take selfies. I like this one. I use them to either check that I don’t have spinach on my teeth when I don’t have a mirror handy or to see myself in a positive light. Then they’re usually deleted.

I rarely share them any more. I have opinions about “thirst traps” and they lean towards disapproval. As originally used, thirst traps are not positive attention seeking. Lately I’ve seen them being used in safe-spaces as a means of being proud of oneself and getting positive validation.

I’m good with finding them empowering if the feedback works for you. They simply aren’t for me because I want to have my self-esteem driven by my self. Sorry people.

I’m grateful to be alive. When I really think about it, aging fucking rocks.

Filed Under: Wellness Tagged With: aging, beauty, cognitive behavioral therapy, self kindness, self love

My coaching philosophy

2020-01-21 by laura

I can’t make you change.

I’ll say it again. I can not make you change.

My coaching philosophy is to be the trusted supportive companion while you do the work. It is work. Work can be a positive and joyful experience. It is my deepest wish for you to have the change you seek.

As your coach, I’m here to be a comfortable, safe, non-judgemental feedback and support provider. I encourage informed self-direction. My biggest job is reinforcing your good habits (yes, you have them) and helping you build on them, using the information you already know, and helping you get additional trustworthy information to inform your decision-making about your health.

I can work with “just tell the  me what to do.” Maybe you need that jump start. I will have ideas and opinions that I will share. The way that I share them depends on how you prefer we communicate. My own coach once suggested I become a dominatrix-style coach. Not sure about that as my special coaching skill, but I can go there if that works. And, it will be safe, sane, consensual, and caring.

The thing is, eventually coaching is going to end (unless you want to pay me for life…I’d be down for that *grin*). When coaching ends how will you find the motivation to keep with your habits and sustain your change, or make even more change? There can’t always be somebody there to tell you what to do and kick your ass for not doing it. If you become more self-motivated you’ll be more likely to keep up with your work.

I prefer to work with “help me choose what to do and how to do it”. I think your change will be a bit easier to make if it’s (mostly) self-directed. You might feel stronger making your changes if you choose your path yourself. If we take this approach I would help you evaluate your motivation and goals, take some baseline data for assessing progress, and choose for yourself based on the information we discuss. At that point I’m here to help you be accountable to yourself, however you decide to create and sustain your change.  Not sure how? I have tips, tricks, ideas, referrals, and all the knowledge to impart that my training provides.

Depending on what services you choose, we discuss

  • Nutrition info on choosing functional foods that work for you
  • Recipes, cooking instruction, kitchen organization – essentially how to eat in whichever style (vegetarian/vegan, gluten-free, paleo, keto, aip, iifym etc.)
  • Compassionate self care in all spheres human wellness
  • Tips for doing your tasks *consistently*

If you would like to work with me, I invite you to register for my waiting list. I will have spots opening soon but they are limited.

 

 

Filed Under: Updates, Wellness Tagged With: coaching, habits, nutrition, self kindness, self love, updates, wellness

Calories Suck. You should still watch calories

2020-01-16 by laura

Calories“Calories” by simmons.kevin4208 is licensed under CC BY 2.0

 

Calories matter when it comes to managing one’s weight. A person needs enough energy to live their life. An excess = gain. An deficit = loss. Everybody knows that weight loss/weight gain is all about energy input and output.

Counting calories is a red hot pain in the ass. It’s tedious. It’s repetitive. And you know what? IT ISN’T EVEN ACCURATE!

I think “calorie counting” can still be a useful tool if you’re the type of person who can treat numbers as information and not an excuse to beat up on yourself. Observation is a science. You get a picture of what’s going on when you track things.

The calorie count on the label is an approximation. There are several ways to scientifically determine the calories in a food. None of them are 100% reliable. Precision Nutrition has a great explanation of how the amount of calories that you will get from a serving of food can be off by up to 25%

I am an avid user of MyFitnessPal and log what I eat. Regardless of whether the counts are 25% off I can use it as a benchmark. I know if the number is higher or lower that I’m doing something different – and I can observe the result in how I feel (and yeah, with that other non-important number, my weight).

In the end, one needs to understand how many “calories” they need to consume for their size. Otherwise, one can’t work on creating the appropriate deficit or surplus to meet their goals. I tell clients to use their hands as built-in portion control tools.

Eat the number of servings that matches your need. Log it for a few days so you know your baseline number. Quit logging when you feel comfortable with eyeballing the serving. If your benchmarks change in a direction you don’t like (i.e. weight creeps up, sports performance changes etc.), then go back to tracking and make adjustments.

Filed Under: Food, Nutrition Tagged With: food, habits, nutrition, tips, weight loss

Tips on keeping it together when everything goes to s**t

2020-01-14 by laura

It happens. A break-up. A spouse’s major illness. Accidents, a shocking fight with friends, your professional goals crumble. Pick your stressor. There are just times when all one wants to do is stay in bed and sleep off the overwhelming pain of whatever it was that caught us off guard this time.

The kids still need feeding. The taxes need doing. Your boss expects you to keep showing up at work. Life goes on while your brain is shrieking, “STOP!!!!!! I HURT!!!!!”

I’ve lived though multiple shit-storms where the the horrible came swift and fast from all directions. A lawsuit + my hospitalization + my spouse battling and losing to breast cancer + losing my job. Within close succession. And that’s only one of the horrible periods in my life. Somehow I made it through all of them. Here’s how I coped. Maybe you could try these tips to get you through one more hour, one more day. In no particular order:

Marijuana

I’m not going to lie. Cannabis allowed me to un-clench and get sleep after the most trying days with the worst news. Obviously it’s not something to do in an addictive way. It’s good medicine in the right doses

Breathing

Not your regular breathing. There are pranayama techniques for quieting the self during anxiety. I like alternate nostril breathing

Exercise

I was already a regular exerciser when it all went south in my life. The gym was my sanctuary and serotonin fix. It gave me a break from stuff. and got me out of the house. Even if you don’t usually exercise, a 10 minute walk outside does wonders. Classes give you the opportunity to be social without having to talk all the things.  I am profoundly grateful for my community at Pedal Spin South Pasadena.

Asking for help

This is the most difficult thing in the world. Friends and family see what’s happening and they want to help. They often fail when they take it upon themselves to intervene. Ask them to do specific things when they offer assistance. Doing the errands, picking up some groceries, taking the kids to the play date, fixing that damn broken light fixture.

CBT. Cognitive behavioral therapy techniques

Things like challenging beliefs, re-framing, and giving yourself credit can stop rumination and bring a bit more calm to the panicky brain. Let’s say your brain is saying, “OMG this is going to end with us homeless!” That’s called catastroph-i-cizing. With CBT you can challenge that. Answer your brain with something, “how realistic is that? Oh, come on, I have savings to pay the mortgage for a few months.” And then you re-frame “Ok brain, we’ve thought of the worst that can happen. What’s the best outcome?” Then list those things to yourself. And thank your brain for worrying and tell it that you’ve got things handled.

Acceptance

This one is also really really really effing difficult. Sometimes there is no way to avoid the worst that can happen. The day my wife was deemed terminal with only weeks to live, everybody in our world got into “you’re going to beat this!” mode. No. I needed to do the things that needed doing because she and my daughter needed me to do it. And it tore me apart. If I didn’t accept it, the necessary stuff wouldn’t get done. All I could do was sit and meditate with it sometimes and allow myself to feel every emotion in my body. Just sitting and naming sensations.Bawl my eyes out. Scream. Go back to breathing and CBT and asking for help.

It’s so trite to say that the only constant is change. That truth hurts and usually pisses me off when others remind me of it. We can’t predict the future so we don’t know when our situation will change. We don’t know if it will be worse or better. All we can do is honor ourselves and our pain and remember that it will actually change. I promise you.

Filed Under: Wellness Tagged With: pranayama, stress, tips

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Head shot of Laura J. SmartLaura helps you with nutrition, fitness, culinary skills, and sustainable habit change at laurajsmart.health

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