Upstream has currently suspended MBSR classes due to the pandemic.  Read More

Upstream has currently suspended MBSR classes due to the COVID-19 pandemic.

We will have meditations on Saturdays at 10:00am on Zoom that are freely offered in an effort to support our community. If you would like to receive an invitation please send your name and e-mail address to

Also, we are considering the possibility of offering an MBSR class online this summer, so please let us know if you are interested and would like to be notified.

Warmly, Jemme and Hilda

August 27, 2014 by T. Hilda White

Mindfulness and meals: How food affects the brain

After a stressful day at work, it’s hard not to immediately jump for unhealthy snacks when you get home. Nutrition expert Sarah-Jane Bedwell, R.D., L.D.N., author of Schedule Me Skinny, says you don’t have to give up your snacking habits to stay healthy and reduce your stress.

Bedwell suggests munching on five foods to help reduce your stress while satisfying your cravings:

  1. Red Bell Peppers – The Vitamin C found in red bell peppers actually triples what is found in an orange, making these peppers particularly effective in decreasing stress hormones.
  2. Yogurt with nuts – Pairing together the amino acids found in each one of these simple snacks is shown to lower levels of stress hormones in the brain.
  3. Peppermint tea and vanilla tea – Hot tea is a given when it comes to relaxing after a long day. But combine that with the de-stressing scents of peppermint and vanilla and really feel the effects—increased focus and a higher state of alertness.
  4. Popcorn – The crunchy texture of popcorn helps to relax the muscles in your face and jaw, and the carbs will help release serotonin.
  5. Raw carrots – Much like popcorn, carrots are another crunchy, healthy snack that will help you to relax.

Read more about the study behind these snacks on Yahoo.

Want to learn more about stress-free snacking as a part of a mindful lifestyle? Join Upstream for our next class series, where we teach more about mindful meals and other ways to live a more present, healthier and happy life through mindfulness.