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

Archives for April 2020

1day1pose1year April 2020

2020-04-30 by laura

Another month under my belt with daily tadasana. I did 27/30 days this month. I continue to be somewhat half-assed about it. I do it to get it done and rarely spend a lot of time quieting my monkey mind or really focusing on the areas that need work.

I have had days where continued doing other poses after tadasana which is part of the point of this “challenge.” The main thing is developing a consistent practice where I do some form of yoga most days.

I’ve been able to look over the tick marks on my calendar now that I’ve been doing this for a few months. I can see that I’m skipping days more on weekends. Cool. Knowledge is power.

I need to ask myself what’s different about weekends so I can come up with strategies to work with the impediments. I don’t have a feel for “weekends” anymore. Each day feels similar when you work for yourself, from home.  I’ll ponder this going into May.

Filed Under: Fitness Tagged With: 1day1pose1year, daily practice, fitness, habits, mountain pose, routines, tadasana, wellness, yoga

Decision fatigue

2020-04-28 by laura

I have been procrastinating big time on choosing and configuring business systems. So many choices. So many variables. So much complexity in designing integrations between different tools. I grind to a stand-still.

It’s decision fatigue. I finally realized the reason why I’ve been avoiding the task(s) besides the fact that administration is not always fun.

Decision fatigue happens when your ability to make quality decisions declines because you’ve been making too many decisions. It’s the psychology behind cash register displays of impulse buys. You’ve made so many shopping choices by the time you reach the cashier that you’re more prone to grabbing that Snickers.

Steve Jobs, Mark Zuckerberg, etc. wear the same thing every day to conserve their decision-making energy.

It works the same way with choosing what food to eat. It’s helpful to have ‘go-to’ meals in mind for those hectic times. Humans tend to repeat the same favorite foods. That’s not a bad thing. Sticking to a group of faves makes it easier to stick eating nutritiously.

Today I picked the platform that seemed the best. Everything I reviewed had the basic features. I was mired in the details when they.just.don’t.matter.  An imperfect system that runs is better than the “best” system that you never implement.

I managed to get unstuck. Good thing I’m not at the register because I would totally be picking up that Snickers.

 

 

 

Filed Under: Updates Tagged With: coaching, daily practice, habits, health, laurajsmart.health, routines, tips, updates, weight loss, wellness

BAM! and habit prompts

2020-04-23 by laura

Alarm clockLately I’m having trouble with my morning routine. I prefer being up before 6am. Yet I’ve been waking around 7am and then enjoying my coffee in bed. I’ve been working on it with BAM! and habit prompts.

I have an ideal work day schedule in my head. I want to keep the routine I had in my past life as a librarian. I’m an early bird and feel my best when I harness that energy. I love seeing the sun rise. I get my workout done and complete some very productive hours at my work desk before 10am.

I find it super easy to sleep in and start work whenever because I work at home for myself. My circadian rhythms have shifted since I started working as a health coach.

I get my body-work done, no worries. But, I’m doing it more towards mid-day than I’d like to admit. Here’s how I’m getting better.

My BAM! method is simply being kind to myself and asking, “what is the one smallest thing I can do today to move forward with making that change?” BAM! is Bare Ass Minimum. I shoot to do the BAM! that day and give myself credit. It counts! It’s progress!

The prompt is created by taking something you do every day and associating it with the BAM!. For example, I’m working on improving my balance. I brush my teeth everyday. When I brush my teeth, I stand on one leg for some balance work.

I’ve been getting better with my morning ritual. The first BAM! was actually setting the alarm clock next to my bed. I had stopped doing that because I wasn’t on a deadline to get out the door. I was consistently setting it again after a couple of weeks of focusing on that littlest thing.

Two weeks might seem like a long time. Change is slow sometimes. That’s ok. Slow change makes it more likely I will be sticking to it.

Cool. I’m now waking up at my favorite time, ready to take the next BAM. I’m now setting two alarms and placing one outside my bedroom. It forces me to get out of bed and move a little and make it more likely I’ll stay out of bed. I’ve been working on that for about a week.

Result? so-so. I am often so sleepy that I’m barely conscious and I fall back into my bed after shuffling to the kitchen alarm. I am, however, having a day or two here and there where I keep going. I’m home-free if I make it to brushing my teeth (and stand on one leg!). Coffee in the living room is a great improvement after bed lounging. .

I’m ok with slow change. The important thing is change happens in the direction you set if you set yourself up for success. Baby steps get you there over time. I highly recommend BAM and prompting to my clients.

Filed Under: Wellness Tagged With: coaching, cognitive behavioral therapy, daily practice, habits, routines, wellness

Things I love: Outlaw Soaps

2020-04-21 by laura

Outlaw Soaps is rapidly growing to become the “Soaprah” of sundries. Run by dear friends Danielle & Russ since 2013. I’ve been a bad friend because I took forever to actually try their products.

Outlaw is different from other scent-based toiletry companies. They’re out to evoke memories and provide an experience that brings a smile to your face.

They aim to make you part of a community rather than a customer. It’s not just a product. It’s a way of life. Danielle blogs extensively about the company’s origin story and ongoing community building in The Outlaw Journal.

I recently remembered they had two products that included sandalwood. My absolute favorite scent. Grandpa burned sandalwood incense and I horde my original “Dark Sandalwood” oil from the Body Shop.

Yup. Scents and senses memories are a thing. Outlaw has sandalwood in Blazing Saddles and Lust in the Dust. I started with Blazing Saddles. Obviously because it’s a great name. Fell in love with it.

Outlaw Soaps I can’t legit call the following a review because of they’re-my-friends bias. I can share what I think about it. My experience is with the intro 3-pack of milled soaps.

Pros

  • Non toxic product
  • Amazing scents from real life, really unique
  • Passionate company, treats their employees as valuable humans
  • Entertaining marketing copy
  • Product education – know the difference between hand-poured and milled soap! Understand why hand-made products can occasionally be unavailable (clue: 30 day curing period)
  • Responsive web, kept up to date
  • They prioritize “Made in the U.S.A.” . Employees are paid competitively and the primary company ethos is kindness. I love a value-based company.
  • Longevity of bars – not really under their control. It’s all in how you store it (let it drain people, let it drain!) and I did as instructed. I’m one person with daily usage. It’s lasted almost 8 weeks and still have about 1/8th of a bar left.

Cons that’s aren’t really cons

  • Mostly mail-order. This is my personal con. I realize many of you would consider it a pro. I could set up a subscription and get it conveniently to my door. I’d prefer to purchase it physically and get some of the scent to help make my choice. Outlaw is available in some select Whole Foods markets, but not near me AFAIK.
  • Price – Affordability. Their pricing reflects the time, money, and overhead inherent in selling hand-made goods. Margins are small. I absolutely think the product is well worth the price. It’s simply my financial situation which makes it an occasional splurge vs. ongoing purchase.

One needs soap now more than ever. Using Outlaw gave me a scent based comforting memory as well as COVID-19 protection.

Filed Under: Wellness Tagged With: beauty, reviews, self care, things I love, wellness

Fermenting Friday: Kefir

2020-04-17 by laura

My kombucha was a fail. The SCOBY wasn’t viable and it was tossed. I’ll procure another and try again.

This is my second attempt at making kefir. It’s on the shelf for its photo shoot. Do not leave your kefir in the sunlight! Heat will kill the grains.

My first attempt at kefir didn’t work out super well. I put too many kefir grains in with my milk. The ratio is important. I was a bit cocky because the hands-on part of making kefir is so.damn.easy. When you have too many grains it can grow very quickly.

Bottled kefir
Air tight bottle. Don’t leave it in the sunlight!

I ended up with a fist sized blob of what I thought was grains within two days. The rest of the fermenting milk did not thicken into the yogurt-y texture I was anticipating. It was still like, well, milk. Turns out a lot of the mass’o’grains was curds. I continued letting the thing culture and by day 4 it the batch had split into curds and whey.

This wasn’t a tragedy. It’s basically just messy. I thought the grains were still viable. The curds and whey are edible. Curds coalesce into a sour cream consistency and can be used likewise. The whey can be used many ways including as a starter culture for other ferments.

The trick is to get the kefir grains out of the big blob. I did that by first straining it. Then it was time to get hands-on and squeeze it. The kefir grains were harder than the curds and had a texture which didn’t give when pinched between thumb and index finger. Voila! Rescued!

The proper ratio is about 1 TBSP grains to 1 quart of milk. And, you’re supposed to gently shake the mixture a few times a day to spread the grainy goodness throughout the batch. Whoops.

So I created the second batch. This time with the suggested ratio and requisite shaking. I drained the grains after 48 hours. Then I did a second ferment with a sealed lid. The internet says this might thicken it plus the anaerobic environment leads to carbonation. Cool!

This batch had the kefir-like sourness and there was carbonation so I declared the batch done, strained out the grains, bottled it with an airtight cap, and put it in the fridge. The “milk” did not thicken up. Just like the first batch.

I drank a scant .25 cup and it tasted familiar like the kefir one buys at the grocery, sans thickness. Best to introduce potentially new bacteria to your gut slowly. Sure enough, I had a mild message from my colon within 2 hours. Take that Benefiber.

I ate the kefir “cheese” on baked potatoes. Verdict? Yum. Definitely a good sour cream substitute. I imagine the heat isn’t good for the live cultures so I consider this a culinary rather than nutritional use.

I have made five additional batches as of today, all with secondary fermenting. and have gotten the same result. They all taste like kefir. I’m calling it a mild success. My theory is the grains are sluggish. I’ve heard that they might strengthen up again after several batches, so I’ll keep making batches as long as I have access to milk. I am under isolation with the rest of the world as of this writing so I am not going out for groceries unless strictly necessary.

I’ll also try a different brand of milk. It’s also heard that some pasteurized milk is ultra-pasteurized and the grains don’t like that (this merits more research on my part because right now I don’t understand the implications of utra-processing vs. regular). I’m not ready to quit on fermenting either ‘booch or dairy kefir. I may need to procure starters which are more happy and robust. And, it may be awhile before I can do that because of the pandemic. Meanwhile, I have done my usual sauerkraut. Just because I’m stuck at home doesn’t mean I stop getting good bacteria. Stay safe and healthy my friends.

 

Filed Under: Food, Nutrition Tagged With: beverages, digestion, fermented foods, fermenting, Fermenting Friday, food, gut health, microbiome, nutrition, recipes

Tamarind Caesar Dressing: The art of living cuisine by Renee Underkoffler

2020-04-14 by laura

Living Cuisine by Renee Loux Underkoffler
Tamarind Caesar Dressing
Renee Loux-Underkoffler. 2004. Living cuisine: the art and spirit of raw foods. 1st ed. New York: Avery, p. 300

.25 cup raw tahini
.25 cup pine nuts
2 cloves garlic
2 each green onions
1 each lemon, juiced
3 tablespoons apple cider vinegar
1.5 tablespoons maple syrup, or raw honey or 2 soft dates pitted
3 tablespoons nutritional yeast flakes
1 teaspoon black pepper
1 teaspoon sea salt
2 tablespoons tamarind paste, if unavailable use 2 dates, 1 teaspon lemon zest and 3 tablespoons lemon juice
2 cups water, or as necessary

Blend all ingredients until smooth. The dressing should be quite thick. Add more water to thin as desired. Store in a glass jar with a lid in the refrigerator.

I used to be raw vegan, which is a post for another time. This book by Renee Loux Underkoffler was my absolute favorite living foods recipe book. Alas, I lost it in the great mouse invasion of my pantry cookbook shelves in 2012. This recipe, along with her Salad Nicoise were my top go-tos. It’s so good it’s tagged things I love 🙂 .

Filed Under: Recipes Tagged With: dressings, raw vegan, recipes, salad, sauces, things I love, vegan, vegetarian

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About Laura J. Smart

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

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