Tag Archives: lifestyle

One easy thing to help you achieve better health with diabetes

It can be quite challenging for a newly diagnosed diabetic to know how to go about making dietary changes.  It can even be a struggle for someone who has been living with the condition for a while.  November is National Diabetes Month in the U.S., hence the focus on this population.

There is a unique intersect between making changes in the dietary approach itself with the various lifestyle habits that are related to actually making those shifts happen.

It didn’t take long after I started working with people living with type II diabetes for this facet to become clear to me.  Typically people are trying to figure out what actually spikes their blood sugar and are often concerned about other health outcomes, such as weight loss.  Their approach usually ends up, indirectly, rather haphazard at best.

Although I am not a clinical nutritionist, I do specialize in helping people with behavioral shifts and lifestyle plans.  Coming from an extensive health science background and experience working directly with integrative nutritionists for close to 10 years, I’m rather clear on this topic.  

When we think about blood sugar regulation and our daily meals, a few key principles are at play; fiber, complete protein, and healthful fat.  Getting more in-depth is factoring in the glycemic index or load, but that can often get overwhelming.  Typically if we can hone in on content itself and simplify the process, it can lead to significant strides in making the lifestyle shifts.  

So…  for example, start with a plate consisting of about 75% veggies (whole-food, not processed concoctions).  Then, make up the remainder of the plate with a complete protein, such as baked chicken or quinoa for a vegetarian approach, and at least 2 tablespoons of healthful fat, such as avocado or, perhaps, a raw, unfiltered olive oil drizzle. 

(Note; it can be helpful to emphasize veggies first, then discuss the incorporation of ideal fruit options).

There will undoubtedly be targeted shifts down the road for the specific person at hand, but, generally speaking, this can offer a good baseline for meal composition.  After options for various food combinations per meal are understood, it’s then figuring out how the heck to make sure those are the meal choices selected. 

This is where meal preparation and storage become one easy thing to support a better health plan.  It can be specifically relevant for those living with chronic conditions, such as diabetes.  

ella-olsson-lMcRyBx4G50-unsplash

Furthermore, combining meal preparation with a homemade approach and storing the excess for future meals ensures that most healthful options will be readily available.  It makes the choices easier, there is complete awareness for what ingredients went into the dishes, and, although some prep work is necessary, it can actually save time in the future. 

In thinking about this for people who need a little help sticking with a healthful diet and plan, I went on a pretty significant search to find freezable compartmentalized dishes.  I also wanted to focus on options that weren’t plastic because putting both hot foods and/or fats into plastic can be problematic from a toxin uptake perspective.

This search led to a few viable options as well as some other cool food storage swag. 

If you are thinking of a great gift for someone aiming to stick to a healthful diet, such as someone with diabetes, these options might be good to consider :).  

Photo credits:  Brianna Santellan and Ella Olsson on Unsplash

Your health and stress: What you can do

It’s not uncommon to have some awareness of the impact of stress on health, yet not really know what to do about it.

There are, in fact, several things we can do within our daily lives to reduce stress and, therefore, create a more balanced and well life.  It is also intriguing that there are some favorable outcomes from certain levels of stress which I’ll highlight further in this post.

I do want to point out that when I’m talking about reducing stress, I am referring to “adverse” stress.  In layman’s terms, this could be considered the “bad” stress.

Self-care is one of the most basic approaches to stress management.

Yep, it’s actually rather simple.  Take care of yourself in a holistic manner and you can pretty much bet on less physical, mental, and emotional stress.

What does that mean???

At a base level, I am talking about healthfulness in terms of food and diet, physical activity, conditioning the mind, relationships, spiritual or connection to purpose, and engagement with finances.  Some people may recognize this as the dimensions of wellness.

Thinking more comprehensively is when we get to pull it all together in a way that brings us balance despite the various ebbs and flows we will encounter.  Furthermore, recognizing that this will take a proactive approach to how we go about life and respond to circumstances as they arise.

For a few examples of specific self-care practices, be sure to check out this article from Very Well Mind, 5 Self-Care Practices for Every Area of Your Life.

Bottomline; prioritize the care of your health and overall wellness to also reduce the likelihood of heightened, chronic adverse stress.

If you are looking for a therapeutically oriented approach with notable evidence to back it up, then Mindfulness-Based Stress Reduction (MBSR) is likely for you.  This may also fall under Mindfulness-Based Cognitive Therapy (MBCT).

The term mindfulness may seem a little elusive.  I have seen it explained as anything from “relaxing the mind” to something such as “openness to experience with grounding in the body” which can likely have a wild range of interpretations for meaning.

A textbook definition hones in on self-awareness and recognition for how one responds to circumstances while in the specific moment(s) in which they arise.

In research, which mostly falls under Cognitive Behavioral Therapy in fields such as psychology,  we have observed that certain shifts in the mindset paired with an emphasis on practicing self-compassion have been positively correlated to stress reduction.  Studies have also shown compelling information with regards to a reduction in feelings of “burn out”.

Furthermore, the reduction of adverse stress in our daily lives has been considered with regards to the quality of life factors, such as productivity, health outcomes, leisure and social interactions, and certain socio-economic aspects.

Meanwhile, meditation practices have been around for centuries and are often relied upon for the management of stress.  In fact, if you run a web search on mindfulness or self-care for that matter, many of the results for exercises to complete will include meditation as a suggestion.

With a significant emphasis on breathwork, meditative practices are considered mind-body therapies.  Breathing practices can help disengage the brain from negative responses, such as mind racing, and bring a greater sense of focus.

Furthermore, there is a connection with breathing patterns to the nervous system.  Approaches considerate of this, such as meditation exercises, are thought to relax the nervous system.  This can help bring the body out of a heightened response state and, therefore, reduce excess stress response as well as other respective adverse effects such as consequences to the immune system.

Studies of brain mechanisms and meditation are emerging, but we are seeing much more integration of meditation into both professional and social settings centered on wellness or well-being and certain clinical care settings.

Finally, a somewhat unique, emerging option is Emotional Freedom Technique (EFT).  Admittedly, when I first started hearing hype about this approach, I was a bit skeptic.  However, when I finally did the research, I found it compelling.  The approach is of particular interest when chronic emotional stress or feelings of anxiety are present.  This Healthline article, What is EFT Tapping, provides a succinct overview.

Now on to the benefits of a little stress!

There is such a thing as “good” stress.  Eustress is the type that energizes us, such as that the comes from various exhilarating experiences.

Also, moderate levels of stress, in our day-to-day lives can actually help us to build resilience, which is the ability to overcome obstacles.  This article in Time, How Some Stress Can Actually Be Good For You, talks to a few experts in psychology about this.  They also point out benefits to motivation, social bonding, and the recognition of purpose in life.

Knowledge of this fact alone can actually be empowering in itself.  It can help us put into perspective how we respond to things and, when things feel a little out of hand, the methodologies detailed above can come in handy!

Want to learn a little more about what to actually do in your life AND come away with a personalized action plan???  Consider joining us for a virtual workshop.  Sign up HERE.

Photo credit:  Lesly Juarez on Unsplash

“Life by Design”?!? …Pulling back the curtain on this buzzy concept

The phrase Life by Design seems to be thrown around quite a bit these days.  However, what the heck does it mean?  …or, perhaps, should it mean?

The perception of life by design can easily be swayed by lofty posts on photo sharing and marketing sites (you know the ones) of excess photos from beach walks, coffee breaks on decks with breathtaking scenery, and/or work on a laptop in a picturesque setting that is more or less polar opposite to an office.

Although these images are certainly inspiring and pretty to look at, they may not be representative of entirely realistic goals for everyone.

So what IS… realistic in thinking about a “life by design”?   

Essentially, life by design is an approach to mindful living with respect to overall well-being for one’s self as well as their influence on others.  Often this would consider how one eats, spends time, thinks, and outwardly behaves.  It may also include how and where money is spent.

A positive life by design typically consists of specific intentions and a heightened self-awareness for one’s abilities, strengths, weaknesses, and inter-relationships with others.  Meanwhile, as further illustrated in this Inc article, Do These 5 Things to Live Life by Your Own Design, it also emphasizes not playing a victim’s role.

However, most of all, it’s realistic.  Instead of a fantasy, it’s more of a grounded perspective on or a mindset for one’s circumstances which ultimately influences personal behavior, conduct, and/or engagement with the world.

…and, how can you make the shift?!?

A few steps to take in the shift to a more positive Life by Design are;

Identify your why or why’s:  This is likely the most cliche, yet relevant step in any personal or professional development plan.  However, there is a legitimate reason to give this significant priority.

People with a strong sense of purpose typically live happier and less stressful as well as have stronger relationships or bonds with others.  In fact, it is a key pillar in the Blue Zones Project, a world-wide, geographical research initiative centered on groups of people with most favorable health outcomes.

A simple way to integrate this into your life is to find time for self-reflection and write a few things down.  This can be a consistent placeholder on the calendar or something you do when the thought strikes you in some sort of easily accessible journaling tool.

Set realistic goals:  There are more than one valid frameworks to set great goals, aims, or objectives.  One option that coaches love is the SMART goal framework (click for a worksheet from the University of San Diego).  The approach has been leveraged in numerous evidence-based behavior change programs, is easy to teach and implement, and, best of all, “smart” is more than just an acronym!  The framework can help break down overarching goals into actionable steps which can be oriented towards daily, weekly, monthly or annually.

The art, so to speak, is to set goals, aims, and objectives that are both intentional and creative.  This is where visualization tools can come in handy.  We have likely all seen those vision board parties…  you get the idea!  Focus on where you can thrive vs get bogged down or riddled by bottlenecks in productivity.

Great times for goal setting and/or review are at the end or start of a year and some version of a mid-point to the increment of time that you are trying to achieve the goal.  Finding time and space where you can be clear of distractions, think creatively, and have sufficient duration for a full brainstorm.

Identify how you are spending your time:  This more or less boils down to making determinations for when you are operating on auto-pilot and, perhaps, not actually productive.  What are your power hours?  When do you feel most creative?  Furthermore, are you including time to focus on your passions, causes you wish to support, and relationships?

Once you have answers to these type of questions, you can shift your projects on your calendar around to best meet your personal tendencies and better fit to desired outcomes.  Bundling tasks that are synergistic with one another is also a great tactic.

My resourceful friend Janet, owner of Aligned Biz Systems, has even more tips and tricks on her company blog.

Reframe obstacles or challenges:  A significant facet to life by design is how you respond to your specific circumstances.  Behavior results from a combination of conscious and subconscious minds.

The subconscious essentially catalogs all the information you have been exposed to and experiences you have had across the course of your life.  It is typically more influential than many people realize.  Counseling Psychologist, Christiana Star, discusses this further in her Thrive Global submission, How Your Subconscious Beliefs Affect Your Life.

Reflection on how you have responded to hard times or circumstances in the past can help to illustrate tendencies.  This Mind Body Green article, Out-smart Self-sabotage: 5 Steps to Change Subconscious Beliefs, sheds more light on this.

A basic reframe tactic is to recognize setbacks as key lessons learned or stepping stones.  Furthermore, clear and transparent identification of what gets in your way can help determine where a little personal development and growth work may be relevant.

Be open to support when needed:  “Superwoman” or “superman” may be fun to watch on tv or in the theater, but is completely fictitious.  At some point, we all need a little support to balance our potential weaknesses or challenges we may be facing.  Most of all, accountability can help us stay on track and accomplish things.

This HuffPost article, Life by Design, Not by Default, presents a light-hearted, yet likely relatable story of “falling on her face” a few times.  Yet, details further the intricacy behind making a positive “life by design” a priority including surrounding yourself with positive examples.

Finally… define your version of success!  (BONUS TIP: this may not be the status quo!)

Photo by Danielle MacInnes on Unsplash

 

Why care about lifestyle when thinking about brain health?

Brain health is often paired with a discussion on healthful aging each of which stems from a combination of three overarching areas;

  1. genetic disposition and/or triggering of the genes
  2. lifestyle
  3. environmental factors

There has been a common perception that having a genetic disposition will absolutely ensure a specific health outcome.  However, as more recent bodies of evidence on various chronic disease outcomes have suggested, this is a misinterpretation.

You will notice that I included “triggering of the genes” in the list above.  Well, the triggers can stem from variables associated with lifestyle and environment.  So, as you may begin to see, we have overlap or intersection of the three categories above.

So what do you need to think about for lifestyle?

Well, much of it is really not that different than what you may have heard from other health experts honing in on lifestyle health overall.  Essentially dietary patterns, movement and physical activity, reduction of adverse stress, and appropriate sleep all play a role.

You may have also heard of cognitive exercises to nurture a facet of the brain called neuroplasticity.  A more comprehensive synopsis is available from the Positive Psychology Program.

However, what seems to be a missing link?

An area that is often overlooked in lifestyle health approaches is addressing environmental factors and understanding for the areas in which we CAN take action.

Research is emerging, but from a scientific lens, we are starting to observe more patterns in chronic disease manifestation associated to adverse environmental exposures, including those associated to the brain, such as forms of dementia.  Also, chronic diseases associated with the brain, such as Alzheimer’s and other forms of dementia, have observed increased prevalence, especially in industrialized nations.

It may seem as if we are helpless in this area.  However, a key take-way from this blog post is that there are certain shifts in the lifestyle that can support a reduction in the overall burden.

Approaches should center on some combination of realistic avoidance of adverse exposures and boosting our body’s detoxification pathways.  Then, as previously indicated above, focus on healthful behaviors and practices.

It is not uncommon for people to simply not know where to take action …or, out of ALL the options out there, understand what to place focus on. 

However, once some of the blinding curtains begin to come down, a clearer perspective for what to do can be gained.

Emphasis on the area of brain health is top of mind for so many people.  There is much more we could talk about for the “How to do it” with regards to lifestyle health and the brain.  It is this reason why I’m offering a free 5-day virtual challenge, Boost Your Brain Health in 5 Days, which starts April 29th, 2019.

Participation in this free educational challenge will get you started on realistic shifts in the lifestyle to further support healthful aging and the brain.  The challenge will include daily emails with an informational video and easy to complete activity plus daily engagement in a closed Facebook group.

The sign-up form can also be accessed for the Facebook event page HERE.

 

Photo by Fachy Marín on Unsplash

Live Out Your Joy

It was a blast to plan out an Instagram contest with a fellow entrepreneur who takes center on healthful living.  Be sure to follow @theConureLife and @LiveConscientiousLiveHealthful on Instagram to play along.

It starts on February 13th (US time) which also happens to coincide with “National Self Love Day”.

The daily themes center on healthful habits and behaviors that can be easily and consistently addressed, such as hydration, breathing, eliminating negative facets that don’t serve you, movement, and appropriate rest.

Additional ideas for you to “Live Out Your Joy” can be found in this Mind Body Green article, 10 Everyday Choices for a Soul-centered, Joyous Life.  I also love this article written by Eric Barke, How to Live Joyously Like an Old Person, that gains perspective on joy from our elder population.

Feel free to join us!

 

 

Photo credits to @JuicePlus and @WellnessStockShop

Tips from Deanna Minich, leading nutrition professional?

“DNA is like a canvas, food is like the paint…”  – Dr. Deanna Minich

The art of nutrition (and the science) is a practice that has captivated me.  Starting as early as my adolescent years, it has carried me from a passionate interest and professional focus through, more recently, a healing journey with autoimmune conditions.

Someone who has masterfully crafted this “art” is a nutrition professional introduced to me a few years ago while I was studying public health and the University of Illinois, Chicago.  As you can imagine, the opportunity to see her speak live was something not to be missed!

Deanna Minich is an educator, scientist, author, and sought after speaker.  She seeks to focus on health and vitality through healing protocols that are both scientific and creative.

Throughout her career, she has sought to “unite people to talk about food in a cohesive way.”  In doing so, she relies on colors of the rainbow as a primary teaching aid.  Her newest book, The Rainbow Diet: A Holistic Approach to Radiant Health Through Foods and Supplements, encourages a nourishing relationship with food and includes recipes, activities, and a wealth of information.

As she explained in her live talk, food is both information (the scientific lens) and connection (part of the art).

One illustration is from a look at “healing spices”.  Flavor brought about from specific spice and herb combinations can be definitive to styles of cuisine.  As it turns out, there are also certain healing properties of these plant compounds (otherwise, informative).  However, they can also warm the heart, so to speak, and bring about larger concepts, such as social connection.  Across the various profiles from turmeric and paprika to parsley or cilantro, we see the colors of the rainbow begin to emerge.

Shifting into a larger edibles, we can look at whole foods, such as strawberries, carrots, potatoes, cabbage, and kale (to name just a few).  Not only are these foods power houses for various phytonutrients related to skin and flesh colors (information), they can elicit specific moods and feelings (connection).

Digging deeper into color, there is an emotional spectrum associated to various colors of the rainbow, such as red commonly associated to energy.  That being said, as an educator, connecting food options can become just as much creative as it is scientific or routine.

Synthesizing her work and the related science could result in a much longer blog post!  However, a few key take away points and resources are as follows:

Take Away Points

Embrace small bites & sampling – Avoid falling into the phytonutrient gap.  Across all color groups, eat a wide variety of foods in smaller doses of each to optimize micro-level nutrition.

Consider the possibilities – Don’t like tomatoes and worry you may be missing lycopene?  Guess what, nature figured that out.  There are other foods in nature that will deliver the same compounds.  Try watermelon, guava, or cooked sweet red peppers.

Aim for ripeness – Foods picked when they are ripe, generally deliver more optimal nutrient profiles.  Therefore, buying direct from the source and eating seasonally becomes quite relevant.  For scenarios in which this can not occur, there are a few sensory tips and tricks to follow OR we even have newer technologies to guide us.

Couple up – Some micro-level nutrients absorb better in the presence of macro-level compounds such as healthful fat or complete protein (ie “food synergy”).

Get creative – Buy yourself a box of crayons and mark yourself up a colorful canvas each week representing different foods you intake by color.  Are any of the colors missing from your canvas?

Resources

www.drdeannaminich.com

Food and Spirit health professional training – explore creative ways to illustrate scientific concepts associated to food and receive various tools for support

2 1/2 min video on finding fresh produce in the super market – also, check out Jo Robinson’s book Eating on the Wild Side: The Missing Link to Optimum Health

SCiO The World’s First Handheld Moelcular Sensor – Development Kit (1) – digital sensory tool that can assess molecular aspects of substrates such as macro-nutrient profiling of food or lab results for skin care (see demo here)

Self monitor through options such as Berkeley Test Nitric Oxide Saliva Test Strips, 10 Count or Ph Test Strips 200 Count – Great for Alkaline diet and overall ph balance – Free Alkaline Food Chart (Sent Via Email) and also ask your practitioner to provide you a Nutrition-focused Physical Assessment/Exam

***Thank you to the Chicago Functional Forum chapter including Dr. Amy Weiler and Anne Gnuechtel for organizing and hosting this impressive presentation.

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Affiliate links may result in a small amount of monetary income.

Composting 101 – What I Learned

Did you know…

  • Food waste contributes to 8% global emissions (methane).
  • In urban areas, such as Chicago, approximately 30% (sometimes higher) of total waste sent to landfills consists of organic matter that is compostable!

I don’t know about you, but I find this sort of data less than acceptable.  Composting is an organic like process that represents cyclical dynamics by natural design.  Different than recycling that requires man-power input, the process relies on basic principles of organic chemistry.  However, we have culturally escaped so far away from the notion that we need to attend or teach “how to” classes on the subject.

So what the heck can you do about it?

  1. Find your local players.  In my area, we have some fantastic organizations, such as Zero Waste Chicago, working hard to educate, advocate, and implement solutions within systems, such as restaurant waste or municipal waste services.  Some compost services will be commercial focused only while others will also work with residential.  Some of these will be integrated within your municipality.  In some cases, even animal protein, bones, and/or cooking oils will be accepted, but not all are set up to intake these substrates.  Even better, some of them operate by bicycle further reducing eco-footprint.
  2. Learn the different ways to compost.  Worm composting, for example, presents a nice solution for certain urban dwellers that don’t have yards.  Other options for urban settings are pick-up and drop-off services that provide a tightly sealed bucket that is rotated out for an empty bucket either on a schedule or as requested.  These can be nice for anyone because there is less planning on the balance between brown matter (think paper bags, sticks/twigs, leaves, stems, etc) and other food scraps.  Those with a yard can also take a go at creating their own compost through a variety of outdoor designs.  Finished compost is great for gardens, but can also be spread like a mulch.
  3. Start doing it!  Figure out what works best for you, come up with a plan, and implement.  Even if a portion of your food waste goes to compost, you are making a difference.  Also, pay attention to whom you shop from or purchase prepared food.  Restaurants that are doing their part are often decreasing their adverse impacts in other ways as well.

In addition, commercial services often provide data that illustrate impact and allows for monitoring individual contribution (or foot print).

Some municipalities offer incentives, so be sure to check into this.  Also, farmer’s markets may be drop off sites (which could be cheaper and easier for your life planning).

Finally, please don’t forget about “precycle“…  fewer waste purchased = less to be attended to by you, municipal systems, OR natural environments.  In terms of food waste, the application would be only purchasing what you will actually use.  Additionally, some food scraps can be saved to make broth before they are composted extending their life and purpose even further.

Admittedly, I had started composting via a small bucket and had surrendered after my outdoor plant season ended.  However, now, thanks to a presentation from Zero Waste Chicago, I have additional resources to implement a new and better fit game plan.  Be sure to check out their site for additional resources AND, best of all, meet ups around eco-conscious living.  #ConscientiousHealthfulLiving

Thank you to Freehand Chicago for hosting this relevant community education.

Additional resources mentioned;

In need of a little humor, insert “food waste” into a Google Images search and find the many 50’s(ish) pictorials attempting to persuade avoiding it.  One of them is included below;

FightFoodWaste1

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Kombucha 101 – What I Learned

Last month I attended a presentation at one of Chicago’s newest hot spots; The Kombucha Room.  Nestled in the Logan Square neighborhood, the venue strives to support regional brewers and community wellness education.

For those absolutely new to the term, we are talking about fermented tea infused with flavors and, as the presenter (Kombuchade) advised, “good for the performance athlete and your grandmother”.  The making of which is as much art as it is science, but definitely realistic to do at home.  (Although supporting your local, organic focused businesses is definitely a great way to “‘buch on” as well).

The first priority is to start with a good scoby (Symbiotic Culture Of Bacteria and Yeast).  Like any good culture, this should come from reputable sources and those that are able to provide you data on the strains.  There is actually a Kombucha Brewers International association which can help for resources and/or direction.  Best yet, scoby can eventually be shared with other fellow ‘buch makers.

*I have seen other recipe bloggers, such as The Kitchn, demonstrate how to make your own with a pre-purchased kombucha as part of the recipe.  However, this was not discussed in the presentation I attended.  Again, it’s best to know your sources and go with the good stuff.

Next, is to think about and determine flavor profiles.  This step has a part A & B.

  • A) Determine your base tea leaves.  These are needed for scoby growth.
  • B) Additives, such as spices, should align with your health and wellness priorities.
    • A “2nd level” fermentation, could have whole substrates like fruit or shaved ginger root.  (Whole substrates will increase “fizz” effect, experimentation with them will likely have best outcomes after you have become a more savvy brew master playing with your base teas and other, more simple flavor additives).

Experimentation with infusions are seemingly endless, but you will always want to keep a “base” scoby (ie not infused with any additives).  15-20% saved should be sufficient, but up to 50% set aside for future batches could generate “aged textures”.

After determining what flavor combinations you want to tackle, stock up on appropriate supplies and derive a strategic game plan for the brewing process.  Although some rules apply, this can be customized and fit to your lifestyle.  Figure out personal logistics.  Once a system is set up, input time could be, for example, an hour or two per week (keeping in mind, time put in will give back to you in more ways that one).

Pay attention to temperature in which you are storing your batch.  Some brew masters like to place them in proximity to a heated cooking source or on top of a refrigerator.  Colder temperatures will slow the ferment.  This is where trial and error + personal circumstances will come into play.  However, over time, you will get the hang of it and can tailor the plan accordingly.  Think of this as nurturing.

Once the kombucha has cultivated to your desired taste and consistency, it an be poured directly from the container it was fermented in to enjoy OR into smaller, individual containers to be refrigerated.

Additional resource material is below;

Supply Suggestions

  • Sterilized jar (glass preferred).  Can wipe with white vinegar wipe before use.
    • Growlers, mason jars, etc.
  • Large tea ball (metal strainer).
  • Filtered water, such as reverse osmosis.
  • Flip tops for jars (for example from Mason Jars Company).

Points for Processing

  • Don’t burn your culture, ie overheat.  Watch for little bubbles at bottom of the liquid (typically 150°).
  • Keep liquid moving in pot.
  • After pour onto scoby, stir up (can be with hand).
  • Don’t move jar around too much.
  • Don’t over seal the bottle or it could explode.  (Also, don’t use cheap wine corker, etc.  Be sure to buy something rated for kombucha pressurizing).
  • To limit the primary fermentation, refrigerate.  Otherwise, it will continue to culture/age.

Other Tips/Tricks of the Trade

  • Keep tea portion to at least 50% and consider avoiding anti-bacterial varieties or additives, such as an earl gray tea or certain essential oils.  (These might work for small batch, but it will definitely be trial and error).
  • Don’t attempt to reduce sugar.  The ‘buch needs this for energy.
  • Scoby can be stored in a mason jar.  Vinegar will preserve it (only warning is if there is a big black or green fuzz ball).
  • Infuse flavors when kombucha is warm (vs after refrigeration).
  • Your first batch may be a little thin.  Taste the scoby as you go along through the batching (play with it).
  • Individual bottles can be used to create more fizz.
    • Note:  different herbs have different fizz results.
  • The bottles can be “burbed”.
  • Although more advanced in technique, nitrogen can force carbonate.
  • Secondary infusions, such as whole fruit, may be best when wrapped with cheese cloth (think of this as similar to a tea bag).

If excess scoby (as it will continue to grow);

  • Recipes to convert into food
  • Can feed to animals
  • You can eat it directly
  • Compost it

Other Lessons/Words of Wisdom

  • Organic process ties into the energy/natural processes, ie ingredients don’t have to be organic, but quality of ingredients = quality of kombucha.
  • Buying commercial brands will vary with regards to the level of kombucha.  Translation; read labels.
  • If asked about alcohol content, it is hard to measure b/c alcoholic measures pick up on organic acids in the profile and includes those.  The short answer, is this shouldn’t be of too much concern and is likely gossiped about due to hype vs actuality.

In closing…  enjoy the opportunity to learn a new skill, practice mindfulness while doing, and reap the rewards of your custom creations!

If in Chicago, be sure to check out The Kombucha Room.  Social media shot outs are below:

@thekombucharoomchi

@TheKombuchaRoom

 

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Disclosure – Links to Mason Jars Company may generate very small amounts of monetary income.

Bug Off…

It’s summer in the US and I definitely do not blog as much between June and September.  However, a news alert caught my eye this past weekend; Scientists say record floods could brew bad batch of mosquitoes (Chicago Tribune).  This on top of reports of the first case of West Nile virus in the state of Illinois this year…  Eeek.  Southern regions may be seeing even greater batches of the little buggers.

Unfortunately most commercialized insect repellents are higher dose chemical concoctions.  Considering the alternative of an invasive virus, the choice may be simple.  However, lower toxicity options do exist in the essential oil (EO) spectrum and, bonus(!), some of these EO’s may assist in overall immune health.

Lara Adler, a reputable and resourceful expert educator on environmental toxins reminds us that “a number of essential oils have clinically been shown to have antibacterial, antiviral, and anti-fungal properties, including clove oil, tea tree oil, thyme oil, oregano oil, rosemary oil, eucalyptus, lemon-grass, and cinnamon oils.  Some oils are more effective against bacteria, while others are more effective against viruses, so combinations can be more effective than just using one oil on it’s own” (nd).

Furthermore, certain EO’s are particularly effective for insect repellent.  In this area, I’ve seen several blends usually including options such as lemon-grass, peppermint, and/or citronella.

My amazing friend and camping expert shared the following insect repellent recipe (for a 2 oz bottle):

  • 1 tablespoon witch hazel
  • 8 drops citronella
  • 8 drops cedarwood
  • 6 drops lemon-grass
  • 5 drops rosemary
  • 5 drops peppermint
  • 5 drops rose geranium
  • 3 drops thyme

*Fill the remainder of the bottle with distilled water.

Check out Cricket Camping blog for more outdoor living tips and some cool narratives.

This summer, further support conscientious healthful living by getting outside and active, but with consideration for the option of lower toxicity “bug off” approaches.

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

References:

Adler, L. (nd). Tools for Teaching Toxicity. Essential Oils as Cleaners.

5 ways to “pretty up” your beauty routine

The beauty industry is a big business!  This spring, I kicked off with a blog The ‘Real’ Spring Clean detailing a few ways to clean up lifestyle approaches and living environments with regards to harmful exposures.  Personal care is a huge area within this topic, partially attributable to lack of adequate evaluation (see a 2004 Environmental Working Group report).

5 faucets to consider within this focus area include the following;

  1.  Upgrade your products for more bang for the buck.  One thing that blows people away is that well formulated, low-toxin beauty care products often require a lower amount for adequate application.  What does this mean in simple terms?  Investment in this sort of product will stretch, ie “less is more”.
  2. Pay attention to substrate when color is involved.  Essentially, liquids involving color have a greater chance of causing harm when applied to the skin.  Therefore, paying attention to chemicals, particularly those relating to endocrine disruption*, and carcinogens in products such as gels and creams may take higher significance as compared to a dry powder.  Definitely pay close attention to that lip color and be sure yours does not include lead.
  3. Avoid synthetic scents.  “Fragrance” is not well regulated in the U.S. and can consist of many proprietary chemical concoctions unclear to the end consumer.  The frustrating thing is even with “good” options, it can be hard to avoid.  The Environmental Working Group (EWG) maintains a guide called Skin Deep to help assess this.  A good habit is to check whether labels have the word “fragrance” OR if a natural, plant-based substrate, such as a specific essential oil, is indicated.  Also, consider swapping out chemical based perfumes for essential oil blends!
  4. Take a break.  Find opportunities to avoid or reduce applications, for example there are ways to reduce how often we wash hair with shampoo and conditioner which, as it turns out, often leads to better hair quality.  Not only will making these reductions help lower the risk of cumulative low-dose exposures from personal care, it will save money over time.
  5. Remember internal health.  Finally, and most importantly, the real “skin deep” starts from within.  Cellular health is impacted by nutrition, toxicity, and emotional health.  Proper care for your internal systems will illuminate in better skin and hair quality leading to less need for external applications.

Although, admittedly, I’m still figuring this out myself, there are a couple options that I have come to favorable resolution on (for now);

Annmarie Skin Care multi-purpose foundation relies on a mineral powder, which can be used dry, or combined with facial oil, cream, or serum.  Blend a small amount of the mineral powder with oil, cream or serum in the palm of your hand to create the liquid consistency for foundation.

Typically I blend with their signature herb-infused oil (also available in unscented), but it has surprised me how nicely it also applies as a direct powder application.  In consideration of point 1 above, this product stretches well.  I hardly use any of it to make for full coverage.

Neal’s Yard Remedies is a product line was introduced to me by the lovely Lara Adler.  Based in the UK, it is distributed through retail channels throughout Great Britain and via independent consultants in other countries.  An unexpected bonus is I found that a friend from grade school had become a rep so I was able to reconnect with her through the process (see her page).

I have been absolutely amazed at how happy I have been when using Lush Ultrabland Facial Cleanser.  The formula cleanses and moisturizes simultaneously and can be used simply as an under eye make up remover or as a total facial cleanse.  Their Full of Grace solid serum is also a great multi-purpose staple.

Mineral Fusion products, although not perfect (mostly due to fragrance), rank pretty favorable across EWG’s list, come at a reasonable price point, and are available through a variety of accessible channels, including Whole Foods.  In addition, they have hair care formulas for color treated hair which is less commonly found within natural/organic centered personal care products.

One discouraging thing about being a Hashi’s patient is that I have experienced a fair share of eye brow thinning.  ZuZu Luxe pencil comes in a tobacco color that I love and their products rank pretty well on EWG’s list as well.

A company that I have not tried yet, but am considering for future use is 100% Pure.  The company relies on natural, plant-derived pigments and avoids iron oxides which have to be tested for lead.

Many also turn to Beauty Counter which is positioned at the fore front of education in the US beauty market and centered on reduction of substrates that are harmful in personal care products including their coined “Never List”.  Link to the page for one consultant in my network.

Finally, I have noticed several small, craft based options picking up momentum.  A few favorites in the Chicago area include Bonnie and Biba Lips.  Lip applications have not had the best track record, such as testing for lead.  Especially with consideration to point 2 above, lip color is a key area to pay attention to when assessing for potential toxicity.

Additional resources can be found via the Campaign for Safe Cosmetics.

*Chemical-based substrates associated to endocrine disruption include phthalates (a class of chemicals related to “fragrance”, softeners, solvents, and stabilizers in personal and household related products), parabens (used as preservatives), and phenoxyethanol.  Endocrine disruptors refer to substrates that mimic or block hormone signals which, in addition to gland and organ health, have been studied for their role obesity.

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Disclosure - Annmarie Gianni & 100% Pure links direct to my affiliate pages which may generate very small amounts of monetary income.