To those who are preparing for the Florida Bar exam in July:
You are invited to join G.C. Murray and me as we bring you R.E.L.A.X: Bar Prep Tips on Relaxation.
This event will focus on "Your Natural Beet and the Bar: A holistic and individual approach to setting yourself up for success."
From someone who has been on the side of all out failing, passing one section and not another, to finally passing and becoming a member of the Florida Bar, this event is to be attended so that from the beginning of your studies this summer you have the tools at your disposal to help quell the anxiety, manage your stress, and put yourself in the seat to passing on your first attempt.
This is unique from traditional bar review courses in that they provide to you all of the external considerations you need to excel - the outlines, the law, the practice questions. This event will shed light on the internal considerations that you might have not considered (how to keep your nerves at bay, how best to take care of yourself, etc.) so that when you combine the two (external + internal) you have a complete recipe for success: passing on your first attempt.
If you have any questions, do not hesitate in reaching out to G.C. Murray or me. We are here to support you through this process - you are not alone!
We look forward to it.
See you soon!
While this is a large umbrella term for managing our emotions in a productive and positive way and feeling at ease with ourselves and those around us, each one of us could benefit from putting a little bit of energy and more love into enhancing our individual emotional wellbeing. Over the years the following practices have helped me maintain an even keel and be more at ease with my emotions - both the nice and the not as nice.
1. FRESH AIR. Getting outside is one of the easiest ways we can take a moment and recharge. It helps us get perspective and gather ourselves.
2. ONE ON ONE TIME WITH YOURSELF. This is one of the best ways you can check in with yourself and see how you are feeling and what is going on. Spending time alone is healthy and I encourage you to try it.
3. CONNECTION. Personal, meaningful relationships are so important especially in this day and age of social media and the ability to be next to someone but not really be there. Allow yourself to (often!) reach out to those you feel closest to because you will not only hear how they are you can share what yourr current experience with them.
4. STRESS MANAGEMENT. Find a few activities that help you let off the steam and stress of the day. Joining a gym is a great idea. If gyms are not for you, find a running club or a swimming pool. Managing your stress does not have to entail physical activity as you might find that, for you, cooking a homemade meal or listening to your favorite music immediately helps you feel at ease and calm.
5. REST. Taking the time to just be and rest is extremely underrated, especially in the society and culture we live in where maintaining a jam-packed schedule is the norm. If you are feeling tired, allow yourself to go to bed early. There is nothing wrong with that!
The above-mentioned practices are simple but can make such a different in managing your emotions and keeping an even keel. May you continue to explore any practices that positively impact your emotional wellbeing!
The first time you visit a new place is always exciting. I wonder to myself what will the people be like, how is the weather, what do the houses look like, how is the food, is there good public transport, how to they get around, are they active, etc., etc. My first visit to Iceland was no exception. Arriving on a Saturday afternoon and having a few days to explore and wander the capital city was perfect. Although the first time I visited I thought I would be visiting, H, an Icelandic amigo I met many years ago while living in Madrid as he is native to Reykjavik. However, he now lives abroad so perhaps on my next visit ;)
So. First thing first, Iceland is an island located in the North Atlantic and is volcanically and geographically active with a population of under 400,000. The telephone book has citizens listed by first name not last. (While this trivial note might be irrelevant as telephone books are not used as frequently as they used to be - I share it because what a neat fact!) Cool, huh?! Iceland thrives on tourism so they are very friendly towards foreigners although I will say - it is expensive so do not be surprised!
If you are visiting Iceland soon or even just thinking about it, I hope my impressions and notes below give you a few ideas of how you could shape and spend your time visiting the Nordic island.
Northern Lights. I highly recommend this company. Siggi was our local guide and was the best! He picked us up close to nine pm and told us everything about the northern lights, the 'aurora borealis.' In case you are interested in the mechanics, a bit of a scientific description about the Northern Lights is as follows: they "are actually the result of collisions between gaseous particles in the Earth's atmosphere with charged particles released from the sun's atmosphere. Variations in colour are due to the type of gas particles that are colliding. The most common auroral color, a pale yellowish-green, is produced by oxygen molecules located about 60 miles above the earth. Rare, all-red auroras are produced by high-altitude oxygen, at heights of up to 200 miles. Nitrogen produces blue or purplish-red aurora." Thanks, Northern Lights Centre :)
We drove into nature for about an hour and were the only ones where we ultimately ended up watching the show. They were beautiful! What started as a green arch became individual ribbons dancing and moving to their own tune. Remember, the seasons for viewing the lights are in the fall and winter from September 1st to around mid April and even then, they are unpredictable and might not be seen. (https://www.icelandeverywhere.is/)
Blue Lagoon. I concede it might be the most touristy geothermal spa (okay, it might be the most visited attraction) in the entire country but if you are limited on time and want to give it a try, I recommend you do. All you need to bring is your swimsuit. Located about thirty to forty-five minutes outside of Reykjavik and nestled in a lava field the Blue Lagoon is a great place to spend a few hours soaking in the water and relaxing. A ticket includes a towel, drink, and a mask and an upgraded ticket includes the basics plus a robe and your choice of a second mask. The first mask we tried was of silica and the second was a mineral mask. I chose a carrot, apple, and ginger juice but you can, of course, choose an alcoholic beverage or a soda. You can also visit the sauna and steam room.
Our guide, Helga, is the coolest! A native to Iceland, she is an active and loud voice for sustainability and living a more sustainable lifestyle. She started the Plastic Free September initiative in Iceland, a national campaign that encourages not using or purchasing plastic products throughout the month while educating about realistic alternatives that can be substituted.
Naturally her work in sustainability flowed into a discussion about plant-based eating and the vegan diet. The other traveler in our small group, S, shared that she had been eating vegan for over a year and her health had drastically improved. COOL! It didn't take long for Helga or S to comment that Reykjavik is accommodating to vegan eaters and for Glo to be recommended to us.
Glo is a wonderful restaurant with locations in both Reykjavik and Copenhagen where you can choose from delicious wraps, bowls, and they have a selection of pizza, lasagna, and soup. This recommendation confirmed our observation that it was one of the best places in town for a delicious vegan-friendly meal.
In addition to Glo, Vinyl is a record shop, beer & coffee, vegan eats cafe in Reykjavik. You can try the soup of the day or the Suzanne vegan salat with quinoa, spinach, melon, apple, pistachios, pear, cranberries, lemon dressing, and hemp seeds. Anything you go with I am certain you will not be disappointed!
Downtown Reykjavik. Take a stroll through the ca=pital and you can pass the parliament, city hall, the opera house, and of course you are sure to stumble upon quaint stores and coffee shops. Hallgrímskirkja is also a site to see. You can enter freely and if you would like to go to the top, you can pay a small fee.
Perlan. Climbing the steps at Perlan leads you to a beautiful view of the city. In addition to the observation deck, there are exhibitions - currently Wonders of Iceland and Water in Icelandic Nature - and a planetarium. Really neat to see!
All in all, I recommend you to visit Reykjavik and check it out for yourself.
Below are a few photographs I snapped while strolling around :)
In September I ran my first half marathon. What an experience! Along with 22,000 other runners we took to the streets of Copenhagen and were cheered on by friends, family, and spectators at nearly every corner.
A little over half way through I began to feel my thighs - really feel them - so at each opportunity to take a sip of water or saft I would walk briefly. This helped me reset and I felt even more powerful when I began to run again.
Also, an obvious reminder to anyone running a half to make sure to properly and adequately hydrate after the event. I thought I had but in the middle of the night I woke up feeling a strong headache and as if my legs were very very sore. I thought I might need to venture to the 7/11 (the only place open in the middle of the night) but I remembered this awesome product I was introduced to by my brother. Nuun is an “electrolyte enhanced drink tab is gluten free, dairy + soy free, safe for clean sport, and made from plant based ingredients.” A total win for my sugar conscious, plant-based pals!
All in all, I felt proud of myself for trying something new and ultimately, finishing in under two and a half hours. My goal is always to finish the race so I met my goal and was happily surprised with a relatively good time.
If you are wanting to train for a half I recommend starting exactly where you are and slowly but surely increasing your mileage as well as amount of time you run. There are some great training guides that can help you along. Check out the guide from Nike, PopSuguar or this one from Free People. Choose the one that is most appealing to you and be honest with your fitness level. There is no shame in where you start, the key is that you start!
If you are interested in running a half marathon in the U.S., check out this link that contains all of the coolest halfs around the country. You never know what it will do for you so why not give it a shot?
You won’t regret it!
If you have done a half before, did you enjoy it? Did it inspire you to go for the whole or were you satisfied with the half!?
“Start where you are. Use what you have. Do what you can.”
I took the train from Nørreport and remember seeing many participants with their speedy, sleek racing bikes. For a milli-second I felt out of place with my beautiful but heavy, wide-basketed Raleigh city bike. With self-awareness and a non-judgmental approach, I decided to embody the above quote when I showed up to my first sprint triathlon.
Starting where I am, using what I have, and doing what I can.
I have two girl friends that I met in college that I know are “into” triathlons. They have the gear, are strong, and are fiercely active. I also have a colleague at work who is very much into long endurance runs and tris and I remember that my brother participated in a tri the year before. One of my above mentioned friends is the biggest inspiration to me. She trains daily, stays motivated, and has even done multiple Ironmans - both half and full. While that may or may not be the end goal for any one person, I admire the drive to do something daily to move and to challenge yourself.
Over the course of the past few months I have come to believe that:
ENDORPHINS + SWEAT = FEELING HAPPY, STRONG, AND CALM in the time between
Curious about the tri experience and with the encouragement of my brother who had done one himself, I signed up in the dead of winter for a women’s spring tri in May. I felt a little nervous once I signed up but I believed that I could do it. Taking notes from my friends, colleague, and brother, and staying semi-active I trained off and on during the spring. Of course, I could have always trained more.
Returning Wednesday before the Sunday race from a transatlantic two week journey with jet lag and an epic tiredness, I felt even more nervous. Being a no show was not an option so I prepared my gear, my self, and I showed up. I was in good time (as you can see in the picture below!) and coincidentally met the nicest two ladies who I ended up spending a few hours with as we waited for our time to start. I knew I was in good company when one of the ladies said to me “This is such a hyggeligt tri.” and “I have not gotten into a pool in months.” It was then that I remembered why I had signed up - to try something new/challenge myself, to move my body, and TO HAVE FUN.
All in all, it was a great introduction to and first experience with the triathlon sport. I had fun, laughed a lot at myself, and felt accomplished. I also really enjoy recounting my experience with family, friends, and colleagues - one in particular, C! We really cracked up when I shared and showed pictures from my first tri experience ;)
Have you any experience with triathlons? If so, would love to hear in the comments below!
I tackle this subject today because I feel the need to bring it to light especially when it might not otherwise be discussed. Often times it is easy to notice that you or someone you care about has a problem with x substance (think: alcohol) but it can be harder to notice that you or your loved one are leaning on food as a crutch or using it in, an unknowingly abusive, way to your body by consuming too much or at times, even too little.
Eating when we are not physically hungry is called emotional eating and each of us experience it to some degree. Put another way, “emotional eating is eating in response to something other than hunger. Often times people eat out of stress, anxiety, anger, depression, and happiness. “ (https://www.sharecare.com/health/emotional-eating/what-is-emotional-eating) For example, we go to a birthday party and enjoy a piece of cake or we feel extremely happy about good news we received so we decide to treat ourselves - despite feeling hungry or not - with a yummy bite. In this sense, emotional eating can and does happen to each of us.
While this habit and behavior is nothing to be ashamed of it is one that is usually brushed under the rug to not really be discussed. I am writing about this subject in part because I am quite familiar with it meaning I have dealt with it and from time to time, I have needed to remind myself the difference between emotional hunger and physical hunger. Whether eating to feel “social” (whatever that means!) or eating because you simply are distracting yourself from how you are truly feeling, I have experienced it. Another reason I bring this topic to light is to help you bring awareness to your own habits and behaviors for I am a firm believer that in sharing what we have learned in our experience, including during our struggles, we can help someone who might be going through the same thing.
Looking at the table below, The Eight Traits of Emotional Hunger, it becomes quite clear what is Emotional Hunger versus what is Physical Hunger. If it is something you want to remind yourself of, I encourage you to take a few minutes to study it and familiarize yourself with it. Again, we are focusing on the awareness and having awareness of when we are feeling emotionally hungry and physically hungry - we are not creating judgments in this space!
When we can recognize the difference between the two, it becomes much easier to distinguish what our feelings are and more specifically, what emotions we are experiencing. Reaching for food or fueling our emotional hunger might seem like the easiest choice in the moment but we each know it really does not further our true ambitions and desires. When we are not tuned into our physical needs, we might be eating the healthiest ingredients and/or dish on the planet. However, it is still a response to emotional hunger and not physical hunger.
In challenging you to become aware of your emotional and physical hunger, I also challenge myself to stay awake, aware, and tuned into all of the emotions that come and go throughout the day. By doing this it becomes easier to recognize what we are experiencing and feeling. Even if you are feeling desperate for X (whatever your specific craving might be), remember that you have tools at your disposal to utilize that will help you become more aware so that you are not pushing away from or even avoiding certain emotions when choosing to eat in response to emotional hunger versus physical hunger.
Tools to utilize:
Follow your breathe. In the moment, this might seem like the last thing you want to do but try it out. Give yourself the space and time to breath deeply - inhaling and exhaling - for ten counts.
Make yourself a cup of tea. Boil the water. Prepare the tea and make a ritual out of. Holding the cup in your hands, feel the warmth of the cup. Inhale the aroma of the tea.
Write down how you are feeling. This is an opportunity to become extremely intimate and honest with yourself and it does not need to take much time. Simply take a scrap piece of paper and write exactly how you are feeling. Are you feeling tired? Do you need a break? In writing, your feelings will be shown to you and then you can understand the thought process behind wanting to reach for X.
Take some fresh air. Excuse yourself from wherever you might be and go outside or to an open window to breath in some fresh air. Giving yourself these moments of fresh air can be invaluable especially when you are on the cusp.
Get moving. If possible, go for a short walk. Sometimes a brief change of scenery is just what we need.
I concede that the following five tools are not completely comprehensive. However, I believe them to be extremely useful when, after cultivating an awareness about habits and behaviors, we are learning ways to alter our experience and not emotionally eat.
Do let me know by commenting below if you have experience with this and the best way you have dealt with it.
Love & light!
A smooth and enjoyable read, Katja so beautifully and succinctly shares how the Finnish concept of “sisu” can help you find courage, wellness, and happiness!
Having been exposed to a bit of our beautiful planet by plane, train, ship, canoe, kayak, car, bike, or solely my legs, both personally and professionally, I have learned a few tidbits that might make your journey a bit more comfortable and even save you from having to spend unnecessarily.
While I do not claim to be an expert or know everything when it comes to healthfully transporting myself and my belongings, I was recently bestowed the title “professional traveler” by a dear friend of mine. So this one is for you, B, as well as anyone who is curious about ways to ease travel professionally and personally and infuse their next journey with a few of my favorite practices.
Carry an empty glass or stainless steel water bottle with you so that you can fill it up once you pass security. In the airports I typically depart from I have a routine where I usually go straight to the water fountain after I pass through security. This saves $$, time, as well as can be said to be more environmentally friendly as you are not purchasing a plastic water bottle but are instead refilling your reusable bottle. Remember, if you ask politely the flight attendants will more often that not fill up your bottle if you get low during a flight.
Wear/pack your most comfortable walking shoes. If you will need to dress up during your trip either for a business function or for an event, make sure to pack comfortable "fancy" shoes that can withstand more than the few steps you anticipate taking. Wearing uncomfortable shoes can most certainly be in the way of staying completely present and enjoying your new surroundings, especially if you will be walking a lot. It might not be the time to try out your “cutest” uncomfortable new shoes. This almost always leads to frustration, blisters, and discomfort. Not to mention it might be annoying to your fellow travel companions as they will hear about it from you!
Invest in compression socks. It might sound a bit cuckoo but they help increase circulation in your legs, reduce the risk of swelling, and in the prevention of a deep vein thrombosis (DVT) and blood clotting especially when you are flying longer than three hours. If anyone takes a second glance at you putting them on, smile and feel good knowing you are helping your circulation.
Be mindful of your tummy. In the past when flying transatlantic, more often than not, I would arrive to my destination with so much joy and excitement while at the same time quite uncomfortable with an unexplainable bloated belly and the need to lie down. It was a bit embarrassing to say the least! Although I experimented numerous times, I never ate the same thing therefore I could never isolate what was hurting my tummy until one time I ate quite light, I semi- fasted, and I arrived feeling great with no bloat and need to be horizontal. What a relief! While recommending to fast during a long journey might be a bit much with your individual circumstances, I do recommend tuning into your body and seeing how best you can support yourself throughout whether with lighter food, more water, less caffeine, etc., etc.
In continuation of number four, always be sure to pack plenty of snacks that you like! You never know whether or not you will be delayed at an airport and if so, for how long plus airports tend to be quite pricey. Also, remember that most airlines give you the option to request a vegetarian meal if that is what you would like. Just remember to file your request prior to 24 hours of your departure time. I have found the following snacks easy to transport and munch on:
Protein bar (no or low sugar!)
Instant miso soup (ask for hot water at any coffee shop for a warming snack)
Move as much as you can. Planning ahead by choosing the aisle seat or having a long layover sets you up for many opportunities to get moving. Whether you walk from terminal to terminal or you get up on the airplane to stretch, make sure to do it. Your entire body will be relieved and will silently be saying “Thank you! It has been a while since I moved around!” When you land at your destination, if at all possible, try to aim for at least a 20 to 30 minute walk outside. This will help you feel a bit calmer and “grounded” so to speak. Also, feel free to pack an exercise mat with you, especially if you will be on the road for a few days. It feels so good to stretch out after a long day of being on the go. Light weight and easy to transport, I recommend this mat for travel.
Make sure you pack a cosy scarf. It is even better if it can be worn with the majority of your outfits. This habit has been cultivated over the years and is one that one of my older brothers always giggles and comments about. He doesn’t laugh about the scarf per se but what can be done with the scarf! Tee-peeing or making a teepee with your scarf to ensure that you are blocking as much light as possible so that you can comfortably fall asleep and rest en route is essential. If you forget your scarf, an airplane blanket can do but it is always recommendable to have a scarf especially when you feel a little cold at a business function and/or event.
The above are but a few ways I continue to move about both professionally and personally while supporting myself in feeling my best! How do you stay well and at ease while traveling?
When you have three ripe bananas and you start to see little fruit flies congregating in the kitchen you know it is time to make a move! Whether you unpeel the bananas and place them in the freezer for a smoothie at a later time or you begin to think about what you can make with them, I would begin by pointing you in the direction of this simple, delicious recipe for banana bread that can easily be adapted into your own variation by adding chocolate, nuts, seeds, apples, etc..
I give all kudos and credit to my friend, Sabrina, of Sabrina Patricia, because she shared this recipe with me. Thanks again!
PS - Sabrina will also be the next guest on the MNB Podcast so be sure to tune in!
2 ripe bananas
80 ml plant milk (1/3 cup)
80 ml oil (1/3 cup)
50 g oats (1/2 cup)
1 tsp baking powder
210 g flour (a little over 2 cups)
Optional: chipped nuts, chocolate, seeds, apple, pears
Mash the bananas and mix with all wet ingredients. Add dry ingredients to the bowl. Stir.
Spoon the dough into a loaf pan add toppings as you like and bake for 40-50 minutes at 180 degrees celsius (356 fahrenheit).
Studying for the bar? Join me this Saturday, see your invitation just below.
This presentation focuses on the non-black letter law essentials for passing the bar and I will be talking about the importance of the following:
- practicing self-care,
- stress management,
- mindfulness, and
as you continue to study hard and prepare yourself for the bar exam.
Together with the ICE Foundation, and, specifically, G.C. Murray we are creating a lively, light, and fun space to discuss the above topics (which also happen to be extremely close to my heart). Practical tips will be shared and I will speak a little about my experience preparing for the Florida bar - yes, all three times - and I am certain it will bring a smile to your face :)
So I invite you to take a little study break, make yourself a cup of tea or a smoothie (coffee - anything you like!), and tune in!
I look forward to seeing you there.
All of these pictures were taken directly by me during and throughout my prep experience.
Don't forget to celebrate YO-SELF!
Self-care is an essential practice in my life day in and day out. To me, it encompasses my habits, attitude, activities, and the way that I carry myself. If I feel run down or overwhelmed I am careful to amend my schedule or take time for myself so that I can recharge and show up my best.
While more and more self-love can be cultivated from self-care we must be mindful of our attitude towards ourselves. Whether we are internally criticizing the way X looks or comparing ourselves to others, we must be mindful and not judge ourselves when we are having these thoughts. We must recognize them, like clouds in the sky, and direct our attention towards something else, something that will make us feel confident, strong, and happy.
Need some inspiration? Check out My Girlosophy by Anthea Paul. She is great!
Sometimes when I wake up in the morning and have the luxury of spending a few extra minutes preparing breakfast I almost as much get struck by a lightening bolt (fun visual!) idea instilling this picture of a beautiful green smoothie bowl in my head. Once it happens I am set on preparing it and the rest is history.
Most of the time I stick to a more or less simple base of - a nut or oat milk, frozen bananas, and a handful or handfuls of spinach. Of course you can add any sort of frozen berry or fruit or a different green. Once I have given it a go in the blender for some seconds it becomes a creamy, dreamy consistency and has a lovely green color. The creative and perhaps most exciting part of preparing this breakfast bowl comes now... when it is time to "decorate" the top! Decorations can include goji berries, granola, bee pollen, and cacao nibs to name a few.
There you have it, one of the lightest and easiest ways to get your greens first thing, before you have even left your house! It's also quite fun to go loco with the toppings.
Green Smoothie Bowl
enough for one
1/4 cup nut or oat milk
1/2-1 banana, frozen
handful of spinach
Like I mentioned above you can put whatever you would like on top of your breakfast bowl. For example, slivered almonds, granola, dried cranberries, buckwheat groats, goji berries, etc., etc.!
Put all of the ingredients - the milk, frozen banana, and spinach - into a food processor and blend until you can no longer see spinach leaves. The green of the leaves will integrate well with milk and bananas and if you let it process long enough it will begin to turn a bit creamy. Congratulations, this is your base!
Pour this into a bowl and now it is time to decorate with whatever toppings you have on hand. Make it your special creation! After, sit down at the table, take a deep breath in gratitude of the time you spent preparing it, and enjoy :)
Helsinki | Finland
Prior to visiting Helsinki late March, early April many friends and family members were baffled at our desire to travel further north for a few days as usually this time of year everyone is craving sunshine and warmth! Although we still crave that (as I type this it is snow/blowing outside!), the days spent in Helsinki proved to be bright, sunny, and totally enjoyable.
Below I have linked a few neat places that we checked out and are highly recommendable if you find yourself in the Finnish capital.
TO SEE / TO DO
> See the White Cathedral. Tuomiokirkko (Cathedral)
> Walk by the Sibelius Monument, a monument erected for the famous Finnish Composer.
> Take the ferry to Suomenlinna
> Visit the Rock Church / Temppeliaukio Church
> Walk through the beautiful, Hietaniemi Cemetery
CAFES / RESTAURANTS
> KUUMA. Cosy cafe where the green smoothie, avocado toast, and coffee are aplenty.
> YES YES YES. A great veggie place with mocktails, naan, and live music. Not certain if they have live music each day but they had a lovely D.J. singing. The decor and environment is colorful and inspiring.
> DATE + KALE. If you are wanting a bowl or a juice, a smoothie or even a beauty bite this place is for you. Co-owned by Anni Kravi who is the queen of making delicious and beautiful plant-based pørridge (she even wrote this awesome book), DATE + KALE is an extension of her creativity and smarts.
> The Cock. A must-try! From the eclectic menu to the difference between the ground and basement floors, we thoroughly enjoyed our experience at The Cock.
> GIWA. The finest South Korean food in Helsinki. You can try the traditional Bibimbap dish in a dolsot (stone pot) which keeps the dish warm the entire time you are eating. It was delish!
> Roots. If you venture towards the Kallio neighborhood this is a great cafe to check out. It was recommended to us by my friend, I, who lives down the street from it and even met us there for a cup of coffee.
> Cafe Regatta. The cosiest cafe right on the water. The day we were there, we walked right up - from the water! Yeah, it was frozen over so we took the scenic, scenic route. It was fun!
If you are visiting Helsinki maybe these suggestions will point you in the right direction, however, I hope you will find a few neat places of your own!
Hasta pronto :)
The news is still settling - you did not achieve your goal of passing the bar exam. You might feel mad, angry, sad, disappointed, or anything under the sun that does not feel good. As someone who sat for the bar exam three times, I am quite familiar with the way it feels and what thoughts you might have running through your mind.
I encourage you to let yourself work through your thoughts and feelings and to be kind to yourself. Below are a few practices that can help you move through this time period and towards success on your next attempt.
1. Accept the results. Although the result is not what you had hoped for know that you gave it your all. Nobody prepares for this exam with failure in mind so you should feel comfort in the fact that you worked hard, showed up, and made it to the other side. To even be eligible to sit for the bar exam you have had to work hard. Relish in your achievements up until now and remember – this does not define you and this does not make you any less of a human being or lawyer.
2. Deep breathes. You might be thinking what can deep breathing do for me and why now? When we take time to mindfully be aware of our breathing by taking five to ten deep breathes, it signals to our internal fight or flight mechanism that we are safe, calm, and results in a calming effect on our body. Deep breathing at this stage will not only help you collect yourself and your thoughts about how to move forward but it will equip you with a great tool you can utilize at any time when you feel overwhelmed or stressed whether it is bar exam related or not.
3. Become aware of your strengths and weaknesses. Not only in your study habits but in your knowledge of the law. Are you extremely strong in Contracts but do not feel as comfortable in Property? Do you struggle with time management on the exam? Do you need to write more practice essays under timed, test-like conditions? Ask yourself these uncomfortable questions. Honest self-observation and self-reflection can help you fill in your blanks and be an extremely informative guide moving forward. If you have a professor familiar with your performance and whom you trust, reach out to them. They might be instrumental in giving you those few words of encouragement that you need to strap your boots back on and make your way!
4. Be kind to yourself. I saved the best for last and for good reason. This time period can be exceptionally unsettling and stressful so I propose that you be as kind to yourself as possible. Of course, this can take shape in many different forms. Whether it means giving yourself time (unlimited or not) to let the results sink in and decide what to do next, spend more time doing something you really enjoy or even taking a family member or friend to your one of your favorite places or restaurants, these actions are important and signal to yourself that life will go on and that you are taking care of yourself.
Although at times not passing the bar can feel as if all of your hard work over the years did not pay off, rest assured that you can overcome this challenge if you aspire to and that the result of this exam is not a reflection of your work ethic, persona, or character. May you incorporate what above practices resonate with you into your current life experience and may you keep yourself in good spirits.
Hummus is a great spread to say in the least! Typically it consists of a puree of chickpeas, also known as garbanzo beans, tahini, olive oil, and a dash of citrus (think lemon juice). The spread is versatile on rye bread sandwiches or when used as a dip for raw veggies and crackers. You can even get creative and add things like sun-dried tomatoes, red peppers, chili flakes, and garlic to mix it up a bit.
Garbanzo beans are naturally low in fat and high in dietary fiber. Olive oil is beneficial for your heart as it contains monounsaturated fat which help lower the levels of the "bad" cholesterol that can buildup as plaque in your arteries causing blockages.
Living in Denmark, I often buy the Løgismose brand of hummus but when we finished off the our last little jar I was inspired to create my own at home. Not only is it cheaper, I am preferring more and more to make things in our kitchen. A total win-win!
Hummus à la Bun Shop
Makes about two cups and is enough to fill a large glass jar
1 garlic clove, peeled (you can use more it depends on your taste)
1 1/2 cup or 1 can of chickpeas
2 tbsp tahini
1/2 lemon juice
1 tbsp olive oil
1/2 tsp cayenne
1/4 tsp salt
1 tsp cumin
1/4 cup water
Add the garlic to the food processor and process until nice and chopped. Next add chick peas, tahini, lemon juice, olive oil, cayenne, salt, cumin, and a tad of water. Blend until nice and smooth. Feel free to add more water if the mixture seems too chick. Taste and add salt to preference. Spoon into a bowl to be served right away or put into a glass jar to be enjoyed later.
This recipe is one of the easiest, freshest, and can be made at the drop of a hat. I named this recipe D slaw because the ingredients and combination seemed as prevalent in Denmark as coleslaw does in the south of the US. It is also a bit on the lighter side as it does not contain mayonnaise or buttermilk.
The first year of law school I would make a batch of it on Sunday so that I knew I had something fresh and fun to look forward to at lunch time. If you would like feel free to substitute the apples for beets - mmmm! A good friend of mine and law-brary study buddy though it was cute and always asked me if I was gonna go eat my "turtle food" as he made his way to Dunkin Donuts (Dunks) for a coffee at lunch time. If only he knew how good it is and how good you feel afterwards... So really the joke is on him!
For some reason after travel days I tend to gravitate towards making it and enjoying it with a side - rye or seed bread topped with avocado or a smiling egg or as I had it most recently with a healthy homemade not too sweet muffin.
Serving size: completely depends on how many you want to feed so feel free to adjust the amount of ingredients by keeping an eye on the proportion. And of course, if you want less apple add more carrot and vice versa.
handful of sunflower seeds
dash of sesame seeds, optional
handful of raisins
Clean and rinse each of the carrots and apples. Slice the orange into two, set aside. Either with a grader or a food processor grate or shred the carrots and apples. (In Asia, I used a hand peeler and made it look more like a fusionesque D slaw.) Once you have the apples and carrots shredded place into a large bowl or container and mix together. Squeeze the orange over the ingredients and gingerly sprinkle the sunflower seeds, raisins, and optional sesame seeds and cinnamon over the combination. There you have it - your first batch of homemade D slaw. I am so proud! Share your D slaw with me at #mynaturalbeet
Be well and within the next twenty four hours, do something for yourself that you enjoy and also encourage someone close to you to do the same.