Did you know that blood sugar imbalances can affect your mood? Riding steep rises and falls of your blood sugar can lead to mood swings, fatigue, and even anxiety and depression. Hop off the blood sugar roller coaster with these 3 tips to balance your blood sugar and support your mental health.
#1 Eat Balanced Meals & Snacks
Aim to include a mix of complex carbohydrates, healthy fats, and protein in each meal and snack. This combination of nutrients helps slow down the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes. In my nutrition practice, I have found that my clients have had the hardest time integrating enough protein. Make sure you find protein sources that you enjoy and feel easy to integrate, whether it is animal or plant based.
#2 Move Your Booty!
Regular exercise can help balance blood sugar levels by increasing insulin sensitivity. Insulin is the hormone that helps transport glucose (sugar) from the bloodstream into the cells for energy. By increasing insulin sensitivity, exercise can help regulate blood sugar levels and improve overall mental health.
Another blood sugar & movement tip: go for a brief walk (15 min) after a carbohydrate heavy meal. This is a great way for your muscles to use excess glucose and inhibit a steep glucose spike.
#3 Find Ways to Destress
Many people are surprised to learn that blood sugar spikes can be caused by factors other than food. Stress can cause blood sugar levels to rise by increasing the release of the stress hormone cortisol. Find stress management practices that work for you, such as gardening, making art, or yoga. Doing something that gets you into a meditative state doesn’t necessarily have to be sit down meditation!
Mental Health Awareness Month is around the corner. Check out my featured mental health workshops designed to help your corporate team connect and improve their mental health all while enjoying tasty treats.
Make memories and sweet treats with your team for Valentine’s Day.
Why should you celebrate Valentine’s Day with your team?
Valentine's Day is known for romantic dinners, expensive chocolate and bouquets of roses, but that’s not the right vibe for work. Since V-day is all about love, it’s a great chance to show your team some appreciation with a fun event and some sweet treats.
Instead of passing out store-bought candies, treat your team to an experience that facilitates connection and makes memories together.
Best Valentine’s Day Events for Work:
Share the love and appreciate your colleagues with a fun virtual event. Cute and festive ingredients kits shipped to each participant.
Top 4 reasons it is important to brew kombucha in the age of convenience.
Illustrations by Lila Volkas
Making kombucha encourages folks to look up from their phone and into their brewing vessel where a slimy pancake known as a SCOBY (Symbiotic Colony of Bacteria and Yeast) chills out in some sweet tea. In the age of convenience, where just about anything can be delivered to your doorstep in a matter of hours, you might conclude that our interest in making food will be quick to hit the curb.
I beg to differ. Even though the average American eats out 5.9 times per week, brewing your own kombucha has become increasingly popular. I have been teaching kombucha brewing workshops since 2012 and have witnessed my public workshops consistently selling out because people are thirsty for more connection in their kitchen.
1. Deepening connection with food
Brewing kombucha allows you to make a special “store bought drink” in your own kitchen with simple supplies. Unfortunately, humans have become increasingly out of touch with how our food ends up on our plate, or beverages in our tumblers. The standard American meal is comprised of processed food far from its original form plus non-seasonal produce from across the world. The process of tending to your kombucha SCOBY creates an emotional relationship between the brewer and their booch. I have found that this connection can inspire us to pay a bit more attention to our health and how we feed our bodies.
2. Delayed Gratification
In our instant world, we could all use a little bit of delayed gratification. Not so long ago, I remember buying a disposable camera, taking photos and then waiting patiently to get them developed at the drugstore. The moment when the photo clerk handed me the envelope of pictures was so exciting because I had waited for them. Brewing kombucha takes at least a week (which is not very long in the fermentation world), but seems like an eternity when you just want to know how it turned out. Sometimes I have people exclaim in the middle of my workshop “I have to wait a whole week?!” And my response is always “patience is what makes your kombucha that much more satisfying.”
3. Sharing is Caring
SCOBYs must be shared in order to stay healthy. When a SCOBY gets too big for a brewing vessel, then I recommend “pruning it” by peeling off one or two layers, so that your brew doesn’t ferment too quickly. What to do with those extra layers? My first suggestion is to share them with friends, family or even a stranger! To me, the fact that kombucha SCOBYs grow in layers that are easy to separate, means that the process of brewing kombucha is designed for connection.
We are all connected
People are feeling more lonely and isolated than ever before. To combat the feeling of separation, we need to recognize the ways we are invisibly linked. Making kombucha helps us remember how we share much more than meets the eye.
I have taught kombucha brewing workshops about once a month since 2012. And I have calculated that, as of November 2019, I have likely given SCOBYs to over 900 people around the world. Old women in rural Germany, college students in Vancouver, and computer engineers from Google are brewing kombucha from the same SCOBY, my SCOBY (her name is Sheila)! Since the nature of kombucha is that it wants to be shared, those 900 workshop attendees have likely given a piece of their SCOBY to their own friends or family. Thus creating this invisible interconnected web of people across the world whose common thread is that they all brew kombucha from the same organism. Those numbers warm my heart when I am feeling disconnected.
We live in a time when the tap of your finger can bring groceries, lunch and even a professional chef to your house to make you dinner. Home brewing kombucha is exactly the medicine our technology-driven and convenience-oriented culture needs. It is a reminder to slow down, be patient, connect with people and make something you would usually buy from a store.
Why more companies are choosing to imbibe un-boozy beverages during social gatherings.
Alcohol, the age-old social lubricant that makes you feel like a comedian, oils up your witty banter with coworkers and takes the edge off talking to your boss.
It seems like social gatherings are synonymous with sipping an alcoholic drink. I think it's time for a change and more and more companies around the Bay Area seem to agree. The “bro” happy hour culture is getting old. It's time for a new era of socializing where your red cup is full of something other than beer (even if it’s from a famous local microbrewery).
Enter kombucha. Kombucha is the bubbly beverage that is taking over refrigerators in grocery stores across the country. This fermented tea is a popular choice for health conscious connoisseurs to wellness skeptics because it tastes delicious and is so much better than youth-sucking soda.
Kombucha satisfies with the carbonation kick of beer, but without the booze. It’s sweet, but not sickenly so like soda and comes in an abundance of creative flavors. What's not to love? Also, it's good for you! Full of beneficial probiotics, antioxidants and B-vitamins it's guaranteed to make you feel better the next day, compared to a boozy hangover.
You may think that without alcohol your team will be twiddling their thumbs. Think again because not only is kombucha your new favorite beverage, but you can make it at home or at work! Start your next happy hour with a kombucha brewing workshop that engages your team in learning a new skill, builds community and creates a culture of a company that values the well-being of their employees.
As a Certified Holistic Nutritionist, I have been teaching kombucha brewing workshops around the world since 2012. At a recent onsite kombucha workshop in San Francisco, an employee took me aside and said,“ I am so grateful you came to our office. I am sober and it was so nice to do something as a team that felt really inclusive.”
Brewing kombucha changed my life because it got me thinking about what I put in my body and how it makes me feel. It also empowered me to start making food myself that I'd usually purchase from the supermarket.
I treasure the several emails I get per month from workshop participants sharing their team’s kombucha flavoring competitions and the cute names they have given to their SCOBYs (kombucha brewing organisms). I have been booked by companies large and small who are ready to take their team building events and happy hours to the next level.