Hawkins Holistic

Naturally Yours

Category: Nutrition

November 17, 2014

A Guide to Herbal Teas

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There are so many wonderful, nourishing herbal teas on the market, and it can be overwhelming to navigate through the plethora of options. I’d love to help you!

First off, I’ll share a bit about my new-found love & respect for herbal teas.

I love coffee. I crave the taste and the accompanying pick-up. If I’m staying overnight at your place I will definitely be asking about the morning’s coffee plan! Alas, too much of this good thing is a bad thing for this girl – and anyone for that matter. But it’s especially the anxiety prone individual that will benefit from limiting coffee intake to a maximum of 2 cups a day (e.g. one tall coffee at Starbucks). I love to sip something all day, and water can become a bit blasé. I like a little “added benefit” to my beverages. Enter herbal teas.

Whether you’re looking for a relaxant, an energy boost, a sleep inducer or mood enhancer, herbal teas can fit the bill.

Are you anxious or restless?
Try: LINDEN, CHAMOMILE
Why: Linden has been used for centuries to treat anxiety. It shifts the autonomic nervous system into the “rest and digest” parasympathetic nervous system where anxiety cannot exist. Linden tea exerts a soothing effect on the body, calming nerves and heart rate. Chamomile is a gentle and sweet-smelling herb that is calming to the body and helpful with irritations of all kinds. For those reasons it has made its way into many households worldwide. Chamomile alone is not a strong sleep aid, making it suitable for day time consumption (unless you’re unusually drowsy!).

Are you having troubles sleeping?
Try: LEMON BALM, VALERIAN, PASSIONFLOWER
Why: Valerian root is a tonic-type herb that calms the nervous system in times of anxiety and stress. It is commonly used to treat insomnia, comparing favourably in effectiveness to prescription drugs! Lemon balm‘s calming effects make it a great tea for addressing sleep problems, especially if the troubles are associated with a racing mind and restlessness. The passionflower plant contains chemicals that have calming, sleep inducing, and muscle spasm relieving effects. You’ll likely find passionflower included in a tea along with other plants/herbs, as opposed to solo.

Are you hitting that afternoon slump?
Try: ROOIBOS, LEMON GINGER, GREEN TEA
Why: Rooibos is chock-full of powerful antioxidants, giving you a healthy energy boost sans caffeine. It’s also known to improve circulation so perhaps partake in some light stretching along with your cup. Lemon ginger tea will perk up your taste buds, warm your stomach, and the scent is invigorating. One cup of green tea offers a small dose of caffeine (35 mg) which can induce a pleasant physical alertness (not shakiness!) while also inviting mental clarity (not brain overdrive!). Just keep it to one cup to stave off caffeine’s negative effects.

Are you looking for some internal cleansing?
Try: DANDELION ROOT, BURDOCK ROOT, MILK THISTLE
Why: Dandelion root is a mild laxative and diuretic that supports liver and kidney function (our two main detoxifying organs).  Burdock root is known for its effectiveness in cleansing the blood and supporting the liver. It’s often recommended by naturopaths, herbalists and holistic nutritionists in the treatment of acne/blemishes because of this action. Milk thistle detoxifies, protects, and heals the liver, making it a good choice for those of us who often imbibe in alcohol or use pain killers. Most detox teas on the market will highlight one or more of these key cleansing herbs.

Are you looking for a mood enhancer?
Try: HOLY BASIL
Why: Holy basil, aka “Tulsi” or “The Incomparable one” (!), has recently gained popularity in North America yet has been grown in India for more than 3,000 years, where it is considered sacred. Holy basil is an adaptogen, meaning it enhances the body’s natural healing response to physical and emotional stress. Adaptogenic herbs do not alter mood, but rather, they help the body function optimally during times of stress. Many of us are unknowingly walking around with depleted levels of stress-managing chemicals, and this results in the experience of chronic stress. If left unattended to, this can grow in to a more serious mood disorder. If you have a mood disorder or regularly experience high-stress situations, I recommend adding holy basil tea to your daily self-care regimen.

Many of the herbs mentioned above are described as the “base herb” of a tea, and 2 or more herbs may be combined by the producer for maximum medicinal effect (e.g. a night-time blend or detox blend). Flavour is important too, and while many teas taste great as they are, you’ll likely come across fruit or dessert flavouring added to teas. This is okay so long as the flavouring is natural and doesn’t add chemicals and artificial sugars/colouring to your brew.

A simple way to enhance the flavour of your chosen herbal tea is to add a generous squeeze of fresh lemon. This will also increase its antioxidant punch.

My favorite brands are Yogi Tea and Traditional Medicinals because they have gotten herb combining down to an art, and their standalone herb teas are superstars themselves! Look in the health section of your grocer to see what your options are. If you’re struggling to find any of the varieties mentioned and you live in Canada try Well.ca. They offer free shipping on orders over $25 CAD and a great variety.

I’m always happy to answer any questions you have. Feel free to contact me 🙂

Naturally yours.

Sarah Hawkins, R.H.N.

Note: I am not affiliated with any brands mentioned in this article. Praise is earned & is my own!

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October 21, 2014

Pumpkin Perfection

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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

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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

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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

Pemberton Livin’ & Lovin’

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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?

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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

Please join me on my journey in Holistic Living!

More to follow soon…

Naturally yours,

Sarah Hawkins, R.H.N.

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