Stress | 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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April 15, 2015

Five Easy Ways to ‘Be Present’ Now

And you’re currently using one of them…

I’m talking about the senses: sight, smell, sound, taste, and touch. Consciously tapping in to one or more of your senses immediately brings you into the present moment. Best of all, it can be done anywhere, however covertly or candidly you choose. How practical!

Why does “being present” matter so much? It puts the ixnay on past or future focused thinking, and allows us to do one thing really well (rather than 10 things at 10% – multi-tasking!).

I’d like to get your wheels turning for a moment. Try to recall the times in your life that you’ve been truly present. Perhaps you are looking at a beautiful landscape, listening to a moving song, or tasting an exquisite entrée. Or maybe it’s cuddles with your beloved pet or smelling the aroma of freshly blossomed spring flowers. For most of us, these moments happen as they happen, without striving to make it so. But it’s moments like these when our stressors and anxieties seem to fade away. So, why not choose to have more of these experiences?

A special place where I go to “take it all in.”

Now that you’re game to try this out (I hope!), I’ll share the key to making it work: you must make a conscious effort to note to yourself what it is that you are seeing, smelling, tasting, hearing, and/or touching at this very moment. And guess what, you don’t have to like “it” (although it would be nice).

My call of action to you: next time your brain is taking Stress St. or going down Anxiety Ave, or you simply want to really relish an experience, remember that you have the option to immediately ground yourself by taking a deep breath, and choosing to harness the power of your senses. This will help align your body & mind, and bring you into the present moment.

Naturally yours ♥

Sarah Hawkins, R.H.N.

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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.

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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

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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Category: Stress