Hawkins Holistic

Naturally Yours

Tag: foodsensitivity

May 12, 2015

Going Gluten-Free: beyond the trend

BE WARNED: just cuz that cake is gluten-free does not mean it's healthy!

BE FOREWARNED: just because that cake is gluten-free, vegan, low-fat etc. does not mean it’s healthy!

When it comes to going gluten-free (GF), I recommend it for anyone who wants to live a healthy life full of vibrancy, energy & radiance (yes, you!). But for those suffering from serious or even minor health conditions, avoiding gluten is of particular importance, in fact, it can be a game changer.

Why is gluten so “bad”? Modern wheat is now incredibly over processed, and to our bodies, it’s a foreign substance. As such, our bodies react to it via body-wide inflammation and spiked blood sugar levels. It’s worth noting that inflammation is the predecessor to all disease.

Going gluten-free can relieve or correct the following conditions:

  • Chronic inflammation (arthritis, allergies, atherosclerosis)
  • Skin disorders (acne, eczema, psoriasis, rashes)
  • Digestive disturbances (constipation, gas, IBS)
  • Excess weight (especially around the abdomen)
  • Headaches and migraines
  • Fatigue and lethargy
  • Cognitive disorders (anxiety, depression, lack of concentration, mental fog)
  • Pain in general!

If you are experiencing any of the above, and wheat has been a mainstay in your diet, I recommend omitting gluten from your diet for 2 weeks to see if your symptoms improve.

The following grains are naturally gluten-free (i.e. safe to eat on a GF diet):

  • Millet
  • Quinoa
  • Rice (brown, white, wild)
  • Amaranth
  • Buckwheat
  • Sorghum
  • Teff
  • Oats labeled GF (although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free)

Omit:

  • Wheat
  • Wheat germ
  • Rye
  • Barley
  • Bulgur
  • Couscous
  • Farina
  • Graham flour
  • Kamut Matzo
  • Semolina
  • Spelt
  • Triticale

Gluten is sneaky! Watch out for breaded foods (e.g. tempura, some french fries), soy sauce, and beer, unless declared GF!

Some great gluten-free products are:

  • Bob’s Red Mill Gluten Free oats
  • Bob’s Red Mill Gluten Free muesli
  • Trader Joe’s Gluten Free oats
  • Glutenull bread products
  • Tinkyada rice pasta
  • Explore Asian bean pasta (bonus: it’s high in vegetarian protein)
  • Food Should Taste Good crackers
  • Bragg Liquid Aminos (use this in place of soy sauce)

And if you have a sweet tooth, Betty Crocker makes a great GF cake mix!

Going gluten-free, while it requires some initial adjustment, is absolutely doable. If you need guidance, support and advice as you undergo dietary & lifestyle changes, contact me at hawkinsholistic@gmail.com.

Naturally yours,

Sarah Hawkins, RHN

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January 9, 2015

Saucily Satisfied

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Yes, I’m one of thousands on a ‘cleanse’ or ‘detox program’ as we enter the new year. I’ve chosen the Canadian born Wild Rose Herbal D-Tox, meaning no sugar/gluten/tropical fruits/dairy/alcohol for 12 days, while taking herbal supplements and tinctures that support detoxification. I was not thrilled about giving up wine and sweets, but I LOVE an incentive to get creative in the kitchen.

Enter: homemade sauces, dressings and dips. They are the saving grace of this detox. See my three, holistic-nutritionist-approved favorites below! All recipes are vegan & gluten-free, and are great for everyday (not just when you’re trying to be healthy!).

DAIRY-FREE PESTO *adapted from fellow R.H.N. Julie Daniluk

  • 2 cups of fresh basil
  • 3/4 cup extra virgin olive oil
  • 1/2 cup sunflower seeds
  • 4-6 garlic cloves
  • 1 tbsp nutritional yeast
  • 1/2 tsp of salt
  • 1 tbsp freshly squeezed lemon juice

Combine all ingredients in a food processor, and mix until smooth.

Meal Idea: This is AWESOME served atop organic bean pasta (great product). Garnish the dish with shredded raw beet and carrot.

HUMMUS DIP * adapted from OhSheGlows.com

  • 2 cups cooked chickpeas
  • 1 tsp salt
  • 2-3 garlic cloves
  • 1/3 cup tahini
  • 7-8 tbsp freshly squeezed lemon juice
  • 2 tbsp of water or low sodium vegetable broth
  • Garlic & Chili Flax Oil, for drizzling
  • turmeric for garnish (why? this spice, which gives curry its yellow colour, is a potent anti-inflammatory – use it however you can!)

Place all ingredients into a food processor and process until the hummus is smooth. If you use unsalted chickpeas, you may need more salt. Garnish with turmeric and drizzle of garlic chili flax oil.

Tip: use hummus as a sandwich spread in place of mayonnaise.

RANCH DRESSING *adapted from RunningOnRealFood.com

  • 1/4 cup tahini
  • 1/4 cup freshly squeezed lemon juice
  • 1 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • 1 tbsp nutritional yeast
  • 1 tsp sea salt
  • 3 garlic cloves
  • 1/2 tsp onion powder
  • 1/2 tsp dried basil
  • 1/2 tsp dried parsley
  • 1/4 cup water or low sodium vegetable broth

Place all ingredients, except water, into a food processor or blender and mix until smooth.

Add water/vegetable broth slowly to reach desired thickness.

Tip: Having seafood? Swap out the basil for 2 tsp of dried dill. This version is great mixed with canned tuna or drizzled on salmon.

There you have it! These 3 delicious recipes are super easy to modify, and hey, I hardly miss the wine and Coconut Bliss with these around 😉

Enjoy!

Naturally yours.

Sarah Hawkins, R.H.N.

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November 28, 2014

Why Choose Organic Wines?

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Lately I’ve been all about organic wine, thanks in part to BC Liquor Stores – they now carry a wide selection of organic wines and label their place on the shelf with a distinctive “Organic” tag so they’re easy to locate while perusing the aisles (thanks!). But I’ve been wondering; what’s behind this organic certification? And how, exactly, is choosing an organic vino better for my health & the environment?

I did some research into organic viniculture, and contemplated the findings. Here’s some key facts.

Organic wine is made from organically grown grapes, and therefore is void of toxic pesticides, herbicides, synthetic fertilizers and GMOs – just like any certified organic product. If that’s not reason enough, sulphites – a common food allergen widely found in conventional wines to preserve its shelf life – are not added during the winemaking process. Let it be known that an organic wine is quicker to spoil because of the lack of this taste-saving preservative. If you don’t plan on polishing off the bottle in one go, store it in the fridge to maintain freshness for evenings to come.

Grapes are one the largest – if not THE largest – fruit crop on earth. Consider all of those acres of soil, agriculture and grapes that are being treated with dignity and respect thanks to rigorous organic farming practices and regulations. Plant a tree: save the forest? Buy organic wine: save the grapevine?

Now that I’ve successfully convinced you to try organic wine, here’s some buying tips.

If the bottle bears the Organic label and the country of origins organic seal, it must be made from organically grown grapes and cannot have any added sulphites. It may have naturally occurring sulphites, but the total sulphite level must be less than 20 parts per million. If the bottle says, “Made with Organic Grapes” or “Made with Organically Grown Grapes”, this wine must be made from organic grapes BUT it can include added sulphites.

Because I love wine and respect my body and the earth, I will continue to choose organic when I can because it means less harm to the environment and less toxicity in my body. Thankfully the organic certification doesn’t have to mean costly! My trusted brand of organic wine is the Chilean Cono Sur. It has as a price point of around $15 CAD and their wineries produce a Cabernet Sauvignon, Pinot Noir, Chardonnay, and Sauvignon Blanc. The taste will not disappoint!

Happy sipping 🙂

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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