Diet | Hawkins Holistic

October 9, 2014

Eat this to build Emotional Resilience

Meat.

Why? Amino acids.

What are amino acids? They are concentrates of common proteins found in high-protein animal foods such as chicken, beef, fish, eggs and cheese. Amino acids provide very important emotional-fuel for your brain because they feed the four emotion generating neurotransmitters: serotonin, catecholamines, GABA, and endorphins.

Low in serotonin? Maybe you feel depressed, anxious, and have obsessive repetitive thoughts.

Low in catecholamines? Perhaps you feel “blah” and can’t get excited about anything. You’re flat, bored, apathetic and you sleep a lot.

Low in GABA? Maybe you feel overworked, pressured and overwhelmed by stress. You might use tobacco, alcohol, food or drugs to relax and calm down.

Low in endorphins? Perhaps you are considered to be very sensitive, and you find it hard to get over losses and deal with painful issues. You crave pleasure and comfort from numbing substances.

These are just some of the common symptoms of mood disorders. The good news is that a few special amino acids can effectively reverse all four of the brain deficiencies that cause false moods (internal suffering for no justifiable reason). These supplements are widely found over-the-counter and they correct mood imbalances naturally.

Another option, if you’re looking to tune-up brain health, is it to eat more meat! See below for dietary recommendations.

Note: vegetarian protein sources (e.g. beans, soy) are deficient in the oh-so-important amino acids, so if you are a vegetarian/vegan, please make sure you’re getting the right supplements and protein requirements to keep your brain happy, healthy, and strong. I wish I had known this last year when I tried the vegan diet and saw my own mood plummet. Knowledge is power!

Dietary Recommendations for Optimal Emotional Regulation

EAT

Protein: eat 20 to 30 grams of animal protein 3X per day
Fat: butter, extra virgin olive oil, coconut oil
Vegetables: 4-5 cups per day
Fruit: 2-4 raw fruits per day, before meals or as a between-meal snack
Regularly! Under eating is a leading cause of depression and terrible moods (hangry, anyone?)

AVOID

Sugar
White-flour starches
Wheat (and rye, oats, and barley)
Vegetable oil and the margarine and shortening made from it (corn, soy, canola, safflower, sunflower, peanut, sesame, wheatgerm, cottonseed, walnut)
Soy
Excess caffeine (1-2 cups of coffee per day max)
Common allergen foods such as wheat, dairy, soy and the nightshade family (I highly recommend getting a food sensitivity test done via your naturopathic doctor)

If your moods have been plummeting and you suspect an amino acid deficiency, I highly recommend reading Julia Ross’ book The Mood Cure. If you require additional assistance, book an appointment with your holistic nutritionist or naturopathic doctor.

Naturally yours.

Sarah Hawkins, R.H.N.

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September 16, 2014

Recipe: Chocolate-Banana Pudding (V/GF)

Results may not appear as shown. Expect chocolatey goodness nonetheless.

Oh yes. A decadent dessert that your mind & body can feel good about eating!

I have a somewhat insatiable sweet tooth, yet it was certainly pleased with today’s concoction. The fact that it’s vegan, raw, and gluten-free is just the icing on the cake (come to think of it, if I left it a bit thicker this could potentially be used as cake icing…hmmm…challenge accepted, self!).

Chocolate-Banana Pudding

1 large ripe banana (very spotted peel with some yellow still peeking through)
1 ripe avocado (indents when pressed)
1/4 cup Dutch-process cocoa powder (alkalized)
1/4 cup coconut palm sugar
2 tbsp coconut milk
1 tbsp maca powder (ancient superfood)
1 tbsp chia seeds (for a bit of texture and added nutrition!)
1/2 tsp pure vanilla extract
Dash of sea salt

Combine all ingredients in a food processor or high-functioning blender and puree until a desired consistency is reached. Cover and refrigerate for 1 hour before serving. Serves 4.

I topped my pudding with organic peanuts for a bit of added crunch (and decadence!). Berries would go very well, too. ♥

Naturally yours.

Nutritional info per serving: 215 calories, 9.6 g fat, 52.2 mg sodium, 37.4 g carbohydrate, 8.2 g dietary fiber, 5.1 g sugar, 5.3 g protein.

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September 12, 2014

Puzzled by the holistic approach?

I love this visual to help one understand holistic nutrition and how it differs from traditional dietetics. As I mentioned in a previous post, the holistic nutritionist looks not only at diet, but also lifestyle and the psycho-spiritual. When one piece of the puzzle is missing, our overall health is compromised and perhaps we feel a sense of being “incomplete”…like something’s missing. It can be really challenging to find that piece, especially if you’re looking in the dark.

A holistic nutritionist helps you identify that “missing piece” via a multipronged approach. We address your health concerns and potentially unearth some other areas that need attention. I guide you through recommendations re what you can do to improve your physical/emotional/spiritual health. We open doors, not close them!

As a side note, I do want to address ‘relapse prevention,’ as it’s seen in the diagram. To me, relapse doesn’t only relate to substance abuse – it also lends itself to emotional trauma (e.g. PTSD, severe depression), bad coping habits (e.g. excessive dieting, nail-biting, fast food) and lifestyle (e.g. work/play balance, lack of creative engagement). When each piece of that puzzle is addressed and given some love, the chances of a “relapse” happening are minimized. If someone is nurturing love & respect in themselves, they are less likely to engage in self-harming behavior.

I hope this helps you understand the holistic approach a bit better! The diagram certainly got my wheels turning!

Naturally yours.

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September 11, 2014

New website! And what does it mean to be “Holistic”?

Dear Readers! Welcome to my new website!

I am so excited to share with you my knowledge and ongoing discoveries in Holistic Living. You can look forward to posts about nutrition, mindfulness, supplementation, alternative therapies and natural remedies, all with a holistic backbone.

What is it to live holistically? It means to nurture our whole being, that is, our physical, mental, and spiritual selves, in natural and noninvasive ways. This involves taking great care with our diet (food, beverages, also supplementation), lifestyle (work, sleep, play and exercise habits, chemical exposure), and the psycho-spiritual (mindfulness, connection, love, meditation).

Someone who lives a holistic lifestyle believes that overall health and wellness is the sum of these parts, and that mind-body-soul is absolutely interdependent. When any of these systems are neglected, ones quality of life is compromised, and physical and mental symptoms often arise (e.g. food cravings, depression, bloat, headaches). Enter a Holistic Nutritionist to save the day!

What does Holistic Living look like? It incorporates seasonal locally-grown vegetables and grass-fed local beef, drinking herbal teas to detoxify & soothe, and taking supplements where extra support is needed. It also means self-acceptance and “tuning in” to yourself and the wonderful world around you. It means dancing, laughing, singing, playing, loving and daydreaming. It means embracing YOU, as nature intended.

“The road to better health will not be found through more drugs, doctors and hospitals. Instead it will be discovered through better nutrition and changes in lifestyle.” – William Crook, MD

Category: Diet