Natural | 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).

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March 30, 2015

Yogi Granola: a recipe

No, I’m not being ironic or “cute” when I say ‘Yogi Granola‘. It’s the real deal. Everyday at the ashram the hundreds of yogis were served home-baked granola at brunch. It was by far my favourite sweet treat at the ashram. So, when I returned home I went into granola withdrawal. Store bought granola has always been a sore spot for me (too much sugar, or so little quantity of the good stuff for a lot of $). Alas, the Sivananda organization has freely shared a recipe for their granola. I tried it out and I am one happy camper (although I’m no longer actually camping..sad face).

Here is the recipe, with a few tweaks a la Hawkins Holistic (I found this recipe wasn’t sweet enough, and didn’t need the amount of wheat as originally called for).

YOGI GRANOLA

1/2 cup maple syrup
1/3 cup agave syrup
1/2 cup hot water
1 tsp vanilla extract
5 cups rolled oats (I use Bob’s Red Mill large flake, GF)
5 tbsp wheat bran
5 tbsp wheat germ
2 tbsp ground flax
3/4 cup almonds
1 cup sunflower seeds
1/3 cup sesame seeds
2 tsp ground cinnamon
1/2 cup golden raisins or raisins
1/3 cup chopped dates or other dried fruits (I used dried apricots)

~ Heat the oven to 250F. Combine the maple syrup, agave, hot water, and vanilla extract.

~ Mix the grains, nuts, seeds and cinnamon in a large mixing bowl. Stir in the maple syrup solution and mix thoroughly. Spread out the mixture on a lightly greased baking sheet and bake in the oven for 45-55mins, stirring three or four times to prevent it from burning. The granola is ready when it is light brown.

~ Mix the granola with the dried fruit while still warm, breaking up the larger chunks as you do so.

~ Leave to cool and then store in air-tight containers.

Serve granola with almond milk as a healthy breakfast or snack, or sprinkle some granola atop your favourite dairy-free ice cream for a decadent dessert!

Naturally yours.

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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.

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October 21, 2014

Pumpkin Perfection

It’s a tasty trend. Pumpkin Spice branded lattes, cakes, and muffins are everywhere. I too am a fan of the flavor, but I wonder… how much pumpkin is the consumer actually getting in any of these products? And why does it matter? Because the real deal is a nutrient superstar.

Pure pumpkin boasts a bounty of nutrients. Vitamin A – great for your skin, eyesight, immunity, and tissue healing – is plentiful in this vegetable. Pumpkin is also a potent source of antioxidants, helping protect the body from the irritating effects of free radicals by neutralizing them. Pumpkins have a lot to offer us humans! But now for the sad news. Most of the commercially made food/drink products have minimal-to-no amounts of real pumpkin in them, but offer plenty of refined sugar and/or flour. Yea, bummer.

So, how can you treat your taste buds to that pumpkin flavour while retaining the nutrients & keeping calories in check? Get creative in the kitchen!

Here are 3 options:

Pumpkin Porridge Add a 1/4 cup pumpkin puree, 1/2 tsp of pumpkin pie spice or cinnamon, and 1/2 scoop of your favorite vanilla protein powder to cooked large-flake oatmeal (or a gluten-free grain such as quinoa). Add coconut milk to reach a desired consistency. If your taste buds don’t take to this lower sugar option, add a drizzle of pure maple syrup. Heavenly.

Pumpkin-Nut Spread Combine 2 parts pumpkin puree to 1 part nut-butter (cashew and almond butters work well here). Mix in pumpkin pie spice or cinnamon to taste, and a few sprinkles of sea salt. Use as a spread on toast or with fruit. Deelish with a drizzle of organic honey!

Potato & Pumpkin Mash Add 1/4 cup to 1/2 cup of pumpkin puree to your standby mashed potato recipe. I like a combo of russet potato, sweet potato, cauliflower, and pumpkin. Season with freshly pressed garlic, sea salt, and fresh ground pepper.

There you have it, folks. Go ahead and participate in the pumpkin-craze, knowing that you’re doing your body good.

Naturally yours.

Sarah Hawkins, R.H.N.

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October 12, 2014

Thankful to Know Thy Body

Getting tested for food sensitivities can both open and close doors. I finally decided to do the test to learn if avoiding my “prime suspects” (gluten, dairy, and nightshades) was all for nil. Was my body truly reactive to these foods or was it all in my mind? I wanted hard evidence.

I went to my naturopath, Dr. Leila Sahabi, to administer the test. All that was required of me was a sample of blood. No fasting. No special requirements. A few weeks later the results were in!

Nightshades (e.g. tomatoes, potatoes, peppers) were in the clear, however, I still eat them mindfully because these foods have stimulating properties. I register a moderate dairy and wheat intolerance (ah ha!), but my highest reaction was to EGGS, BANANAS and SUGAR CANE! I eat eggs and bananas regularly, so my mind was blown (and saddened). But omitting sugar cane – the birthplace of its refined white granulated counterpart? No problem…I thought. As it turns out, most of the packaged health foods I eat frequently list cane sugar (or some derivative of) as a primary ingredient. In the trash went my not-so-cheap goodies.

It would be easy to get discouraged – knowing that homemade banana bread and scrambled eggs are a thing of the past – but I am so grateful to be armed with this new knowledge! I never suspected eggs, bananas, or sugar cane to pose a significant threat to my physical health and state of well-being. So, if you are considering doing a food sensitivity test, I highly recommend it. Maybe the proof-on-paper results will silence the people that can’t comprehend why you don’t sample the cheese log & crackers at your next family holiday dinner. 😉

Check out this recipe that I’m making for tonights Thanksgiving dessert. It meets all of my dietary & sweet-tooth needs. I hope it’s a crowd-pleaser!

Happy Thanksgiving!

Sarah Hawkins, R.H.N.

*What is the difference between food allergy and food sensitivity? An allergic reaction involves the immune system, affects numerous organs in the body, and can be severe or life threatening. A sensitivity/intolerance is a toxic response to food that does not involve the immune system, is generally less serious, and usually involves the digestive system. Source: Mayo Clinic

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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 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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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 16, 2014

Pemberton Livin’ & Lovin’

Mosquito Lake, Pemberton

Last weekend, I was blessed with an opportunity to stay on an amazing property in Pemberton, BC. Upon arrival I was given a tour, throughout which I was constantly catching my breath. The elevated forest-dense lot covered 8.5 acres containing a wood framed house, a large shed, a barn, a massive camper/trailer, and a private trail to hike and ride. It felt like I was in a dream, a living dream!

The property was off the beaten path in the best way. A <10 min drive gets you to Pemberton Village for a coffee at Mount Currie Coffee Co, a pint at The Pony, or a delicious meal at farm-to-table restaurant Solfeggio (#best). A 30 min drive would get you to the hustle and bustle of Whistler. But Pemberton and Whistler cannot be compared… Pemberton is a small community with large farmlands, an easy pace, and friendly, laid-back locals. Everyone that we talked to loved living there and seemed so content with their chosen lifestyle. As my friend and I wandered the town and sat by the lake, anxiety took a back seat, and it felt great. Pemberton, with its blanket of mountains and rich agriculture, has a good vibe.

Solfeggio, Pemberton

From a holistic nutrition point-of-view, I noticed that Pemberton could use some help! I am a cafe-aholic and I know an unhealthy gluten-free/vegan muffin when I see one (sugar is vegan and gluten-free, just sayin). I could also envision myself working on a farm or helping a local B&B with their breakfast menu. There are artisanal niches to be filled!

I’ll wrap my Pemberton post by saying this. Briefly immersing in the lifestyle and talking to the locals showed me that it is possible to live by your own standards. Eschewing what doesn’t work for you and embracing what does, as non-traditional as it may seem, is a gift to yourself. Transition takes courage, yes, but the doors are open. Far out.

Naturally yours.

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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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