Anxiety | Hawkins Holistic

March 17, 2016

Honour thy Mind, honour thy Food.

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Stress. You know it when you feel it. But are you aware of the more insidious ways this emotion can effect your health and lifestyle?

I recently wrote a paper that explores how stress influences food choices, digestion and nutrient absorption. Because the paper is quite long, I won’t post it here. That said, I will share an excerpt from the paper that outlines a very practical guide on how to eat mindfully!

When we eat out of anything other than true hunger, we are likely using food for comfort and distraction. Do you identify yourself as an “emotional eater”? The good news is that the practice of mindful eating can replace that of stress eating.

Here are some mindful eating techniques that can turn good intentions into reality

Connect with your thoughts & feelings. When your attention is turned to food, ask yourself, “Is real hunger present right now?” The key to eating mindfully involves noting when real hunger is present and when it is not. If real hunger is present then yes it shall be tended to in a nurturing manner. If physiological hunger is not present, it’s a good opportunity to curiously explore what you’re feeling or avoiding. What is it that food is trying to replace?
Meditate or take slow deep breaths before mealtime. This will help shift your body into the rest and digest phase (i.e. parasympathetic eating*).
Create a peaceful setting in which to dine. Move away from electronics such as TV, laptops and cell phones and towards a dining area that is quiet and calm and void of clutter. A peaceful, non-distracting atmosphere allows you to focus on the meal.
Allow ample time for eating. Eating slowly gives your brain and body time to register that you are full. Also, eating at a slow, mindful pace allows you to engage with the food, savoring all of the tastes, smells, sounds, textures, and colors.
Take a post meal breather. When the meal is complete, allow the rest and digest phase to do its job. Sit and relax for a few minutes, acknowledging the feelings of satiety and gratitude. You might even go on a light walk out in nature post meal to encourage digestion. Food is meant to energize not immobilize.

Furthermore, chronically stressed individuals may be lacking in certain nutrients and enzymes. If that’s the case, supplementation of specifics vitamins, minerals, herbs, omega-3 fatty acids and amino acids could be of great benefit.

Here are some supplements that can support and re-calibrate the stressed mind & body

Vitamin B Complex: look for ones formulated for stress reduction, such as Thorne’s Stress B Complex.
Adaptogens: such as rhodiola, ashwaghanda and holy basil.
Chromium: this mineral decreases sugar cravings and regulates blood sugar.
Magnesium: acts as a nerve tonic and can relieve stress induced constipation. Look for magnesium glycinate.
Probiotics: restore the gut flora that contributes to a healthy state of mind. Look for Bifidobacterium longum and Lactobacillus rhamnosus strains.
GABA: an amino acid that curbs stress and anxiety. Try AOR’s Gaba.
Fish oil: look for one that is high in EPA, such as this fish oil by Cyto Matrix .
Good nutrition! It goes without saying that a diet based on whole, natural foods is of the utmost importance when it comes to achieving health of body, mind and soul. If you need assistance with this, please contact me.

It is possible to rewire the brain and create new healthy habits via the process of thinking and living mindfully. Chronic stress can be alleviated as we feed our minds and bodies that which it is truly seeking.

Naturally yours. ❤

Sarah Hawkins, R.H.N.

* Parasympathetic eating involves eating when the relaxed parasympathetic nervous system is active as opposed to the sympathetic nervous system (that which is associated with the high alert fight-or-flight stress response).

November 9, 2014

A Sensuous & Simple Skin Detox

Although the liver is the body’s primary detoxifying organ, the skin – the body’s largest organ – is not far behind. The skin contains millions of pores which are constantly pushing out debris, while also allowing particles in. Our body’s fight against toxins from food, air, and chemicals is ongoing. These toxins build up if not efficiently excreted, often manifesting in unpleasant symptoms such as acne, rashes, headaches, bad body odor, lethargy, and even mental confusion. The skin – how it appears and what it emits – is a reliable indicator of what’s happening within our body. Thankfully, we can lovingly help our skin do its detox-job, while improving its texture, clarity, and overall radiance. Win-win!

With insight gleaned from my recent study in advanced detoxification, I’ve developed a simple skin-detoxifying ritual. I’ve been doing it for 6 weeks now, and have come to thoroughly enjoy the process and its benefits. It’s the most relaxing, rejuvenating, and decadent detox ritual that I’ve ever experienced!

Before proceeding, it’s important for me to make note of something. While this detox does seem to echo our nations relentless quest for radiant, blemish-free skin, perfect skin is not the goal here. Rather, the intent is to create the optimal condition for skin health, given our individual circumstance. And hey, if on any given day your skin isn’t glowing, your smile & soul can take on that task. 🙂

Here are the steps:

1) Dry brush the entire body (except face!). This increases circulation in the skin and massages the lymph nodes, preparing skin for detoxification. Start from the feet and work your way up, brushing in small, circular motions. Be gentle-yet-thorough, brushing for at least 2 minutes. You can find natural, soft-bristled body brushes in most health food stores.

2) Prepare a warm-hot Epsom salt bath, using 4 cups Epsom salt for detoxification effects. Why Epsom salt? Because it’s rich in minerals and contains the chemical compound magnesium sulfate. Magnesium helps to keep your bodily functions running smoothly, including some of the pathways that lead toxins right out of your body. Sulfate helps to strengthen the walls of your digestive tract so that it’s easier to release toxins. Magnesium is also an excellent muscle relaxant, which is why I tend to do my detox bath after a workout. The heat of the water is important because it opens pores and induces sweating – an excellent way to detoxify. Feel free to add a few drops of soothing essential oils to the bath water, such as lavender or bergamot. Bath bubbles are OK so long as the suds are made with gentle, natural ingredients (what’s the point of taking a detox bath if you add chemicals to the bathing water?).

3) During the first 5 minutes of the bath, sip a skin clearing tincture containing burdock root. Why? Burdock is known to enhance skin clarity by encouraging other organs, such as the liver and kidneys, to eliminate toxins thereby reducing toxic load on the skin. I recommend this tincture, available online at well.ca. If a tincture is too high maintenance, sip a herbal detox tea instead. I love this tea made by Yogi, but any herbal detox tea will do.

4) Soak for at least 20 minutes. If the thought of simply lying in the tub fills you with dread, learn what works for you in terms of passing time. Play some music, listen to a podcast, read a novel (one that you aren’t afraid to get a bit wet). I like to light candles and have my iPhone nearby so that if I want to listen to something, I can. Keeping a towel within reach is handy.

5) After the bath, take a shower. There may be debris on your skin from the detox, as well as salt residue, which can be drying to your skin and hair. When washing, use gentle products so not to irritate the skin.

6) End your detox by downing a big glass of filtered water. You’d be surprised how much fluid you’ve lost via sweating, also making this bath a great way to banish bloat!

After your detox bath, expect to feel refreshed, calm and clean, inside & out. Take comfort knowing that you’ve done a great thing for your body & mind. Do this ritual 2x a week to see and feel results.

If you have any questions, comments, or concerns I’d love to hear from you! My contact info can be found here.

Naturally Yours.

Sarah Hawkins, R.H.N.

October 26, 2014

How To Be Here, Now: A Lesson In Mindfulness

February 3, 2014 issue of TIME.

The term is frequently popping up in scientific peer-reviewed journals and check-out aisle magazines. Why is the concept of mindfulness gaining such momentum? Because, in a time when anxiety and depression rates are climbing, mindfulness works to bring it back, slow it down, and soak it up. Practicing mindfulness gracefully connects us to the world around us, and within us.

Mindfulness has earned a powerful reputation for being a direct pathway to internal peace and awareness. These qualities need to be nurtured and I believe that in modern western society, the cultivation of mindfulness was neglected, and now, people are suffering for it. Thankfully, mindfulness is having its moment in the spotlight; even forward-thinking psychiatrists are recommending mindfulness practice before prescribing brain altering chemically derived drugs, which tend to come with a bevy of unpleasant side effects. Mindfulness, especially when practiced alongside meditation, will also alter your brain chemistry AND will get one in touch with their authentic self & spirit, rather than numbing it. The only side effects of mindfulness are insight, perspective and lingering curiosity.

What is mindfulness? Quite simply, it’s the practice of being present, here & now. It’s actively observing one’s inner experience in a way that is fully aware but non-judgemental. Why do this? Because past/present focused thinking ultimately does us no good in the present tense. In fact, it can hinder us, repress us, and it often creates anxiety states while disconnecting us from the world. When you really look at the present, really ARE in the present, things are quite simple! Try it. What are you doing right now? Clear the mind-junk, let it go. Right now, in this moment, reality is likely quite simple. I challenge you to try this exercise at any moment. To simply “bring it back.”

Allow me to illustrate three common scenarios where mindfulness can be employed.

~ You’re out with a friend for drinks. As she vents about her day you get lost in your own thoughts about your own day, your plans tomorrow, that email that you haven’t replied to, etc. And all in rapid succession! Yes, you are physically present and may even be exhibiting the physical cues of a good listener – eye contact and body facing the speaker – but you are not mentally present. When it comes time for you to speak, to show your friend some support, you have absolutely no idea what she said. I have been guilty of this (!), and I’m guessing that I’m not alone.

What to do: being mindful in this social situation would involve catching yourself early on as your mind begins to drift, and returning your attention to your friend. Maybe you even apologetically tell her that your mind has wandered and to “please repeat that last bit” (this is honest and respectful). Catching yourself when your thoughts lead you astray, and bringing your attention back to the conversation – without judging yourself! – is mindfulness in practice.

~ You’re suffering a succession of bad days. Maybe you’re even depressed. Your mind replays old “stories”, ruminating over them and projecting from them. This is a slippery slope, folks. Imagination is a wonderful, wonderful tool but sometimes it can lead us astray.

What to do: being mindful in this situation would involve stepping back and stopping yourself in your cognitive-tracks, and objectively questioning your story. Is it purely perception, and not founded in fact? Has said situation even happened yet? Is there a place within you that needs more attention and introspection so that you can work through, heal, and move past these self-limiting thoughts? Asking yourself these questions is mindfulness because you are actively taming the wild horse that is your mind, objectively and without judgement. Watching your thoughts, and noticing when they are hurtful rather than helpful, is being mindful.

~ You’re eating dinner in front of the TV. Before you know it, the meal that provides our bodies with the vitality to live, love, and create has vanished. This is eating mindlessly, and when we eat quickly and distractedly, it affects digestion which ultimately effects nutrient absorption and our state of health. We have to eat anyway, so why not make it a pleasurable, sensual, nourishing experience!

What to do: being mindful when eating involves putting away distractions (TV, cell phone, reading material) and taking in the meal with all of your senses. Mindful eating might involve thoroughly chewing food and tasting it, pausing and briefly closing eyes between mouthfuls, and being grateful for the nutrients the meal is providing your body right in this moment. Being mindful at mealtime is being present with the food, and appreciative of the life it gives you.

This is my take on mindfulness, and like anything, it evolves. From reading this, I hope you’ve learned something that you can apply to your daily life, and mindfully so. 🙂

Naturally yours.

Sarah Hawkins, R.H.N.

September 23, 2014

Pranayama Yoga

Modern science shows us that practicing yoga has immense benefits in all aspects of health – physical, mental, social, and spiritual. But how does one apply that science to their life? Answer…via Dr. Bhopal!

Last weekend, I was given the opportunity to attend one of Dr. Jaswant Bhopal’s pranayama yoga & meditation classes. In 2 hours time he eloquently guided students through breathing techniques that heal and soothe both mind & body. I didn’t know what to expect going into it – the yoga I’ve done in past has been that of the mainstream variety – but I left a changed person. My eyes have been opened to yet another natural, non-invasive way to effectively promote health and practice mindfulness.

A bit about Dr. Bhopal…he’s an assistant clinical professor, physician, psychiatrist, spiritual preceptor, yogi, toastmaster and poet. Ya know, just yer average guy. For those of you who like to know why something works – for e.g., how exactly does this breathing exercise slow down the sympathetic nervous system – Dr. Bhopal can tell you. And he can tell you how adopting a ‘Prana-Life’ is comparable in effectiveness to prescription meds when dealing with mood disorders.

If I could go to Dr. Bhopal’s class every day I absolutely would, but because that’s not an option, my intent is to practice the breathing techniques and study the Prana-Life principles (see below).

If you are based in and/or around Vancouver BC, I highly recommend attending Dr. Bhopal’s next monthly class (it’s free by the way!). Check here for details.

BENEFITS OF PRANAYAMA

Increases	Decreases
Oxygenation of tissues Immunity Vagal tone (the degree of activity within the parasympathetic nervous system, e.g. heart rate) Hormonal balance Melatonin (the sleep hormone) Alpha rhythms on the EEG (rhythmic electrical cycles in the brain) Body’s own healing propensities	Toxins Mental stress Hypertension Heart rate

PRANA-LIFE PRINCIPLES

Doing Good to Others:

Doing Good to Self

Non-violence ~ not harming other sentient (i.e. emotional) beings, including one’s self, and not harming the environment. Non-violence includes practicing tolerance and not speaking ill of others, even if based in truth.

Truthfulness ~ not deceiving or intending to deceive others or ourselves in our thoughts, words or actions.

Non-stealing ~ only take something with permission.

Sexual propriety ~ regarding others as human beings rather than as male or female bodies. Sexual activity, within a committed relationship, ensures the conservation of our energy for spiritual practice.

Abstention from greed ~ not coveting that which is not ours, and avoiding the acquisition of unnecessary objects.

Cleanliness ~ internal and external, such as moderation in diet. Cleanliness also implies avoiding the impurities of mismanaged anger and egoism.

Contentment ~ acceptance of the external situation that we have been allotted in life while not being complacent about injustice.

Austerity ~ committing to our yoga and spiritual practice.

Self-study ~ looking within one’s self, and contemplating and applying the spiritual scriptures of our chosen path.

Surrender to a higher power ~ surrendering to God or a higher principle other than one’s limited self. It implies cultivating the senses of modesty and humility.

Naturally yours.

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Category: Anxiety