healthyliving | 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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May 22, 2015

Aloe Vera Juice: to drink or not to drink?

As a holistic nutritionist, I spend a lot of time in health food and supplement stores (*heaven*). I’ve seen aloe vera juice in the aisles and always wondered about it. If it’s so good for healing & nourishment when applied topically, can it heal our insides in the same way? Is aloe vera juice the internal healing supplement that some claim it is? After conducting some research on the topic, I found that the answer is not so cut & dried.

Here are some common questions about aloe vera juice:

Does it taste good?
- The undiluted, pure juice is bitter. Think of it like taking a shot of hard alcohol. Without the buzz.
Is it safe to drink?
- If you were hoping for a clear answer, unfortunately I cannot provide one. In fact, the issue is quite controversial and the research is ongoing. The FDA has not deemed this product safe for human consumption. Most alarming is that one part of the leaf contains the carcinogen aloin, and when non-decolorized whole-leaf extract of aloe vera juice was given to rats, it caused tumors to develop in the large intestine. Yes this is unsettling (poor rats!!) but this effect has not been seen in humans. And there is a way to avoid alion: buy decolorized juice made from the inner leaf; it is void of alion. Also, if you are taking other medications, it’s a good idea to check with your doctor about possible drug interactions.
What’s the consistency?
- It’s like that of any juice, and not at all the same consistency as the aloe vera gel we apply topically. Totally different product.
How important is it that I drink organic aloe vera juice?
- Always choose organically produced and manufactured aloe vera juice. The safety of the product is already in question so if you choose to consume it, best go with the pure, uncontaminated product that hasn’t been sprayed with chemicals or grown in a GMO environment.
Are there are known side-effects?
- Aloe vera juice may be laxative in nature, causing diarrhea.
What are the health benefits?
- As it is laxative in nature, it can be helpful for constipation relief. It’s also said to be effective for diabetes (improving blood sugar levels) and heart disease (reduction in total cholesterol levels, while HDL, the “good cholesterol”, increased). As with the topical version, aloe vera juice has anti-inflammatory and antioxidant effects. According to the Ayurvedic tradition, aloe vera juice is cooling to the liver and gallbladder (good for those with a Pitta dosha.. find your dosha here http://doshaquiz.chopra.com/).
How much should I drink?
- Follow the recommendations on the bottle, but I do not think it’s necessary to consume the pure product daily for benefits.

I hope this article provided you with some consumer knowledge about aloe vera juice. If you have any further questions, I’d be happy to answer them! Contact me at hawkinsholistic@gmail.com.

Naturally yours.

Sarah Hawkins, R.H.N.

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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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May 10, 2015

Mother’s Day: let there be cake!

I love my Mom, and with today being Mother’s Day, she deserved something extra special! As such I made her this gluten-free chocolate cake (it’s made with quinoa!). It’s OH so moist and freezes really well (should we not get through it in the next 3 days… yea right).

Get the original tried-and-true recipe from the ladies behind Quinoa 365 here: http://patriciaandcarolyn.com/the-original-quinoa-chocolate-cake/

I layer Smucker’s No Sugar Added raspberry jam in the middle, and today I topped it off with vanilla frosting. A simple dusting of icing sugar, done right before serving, also adds a nice touch.

Please note that although it’s gluten-free and made with quinoa, I’m not claiming this cake to be healthy! There is a lot of sugar and fat in this cake, so enjoy in moderation! And remember, a holistic lifestyle embodies nutritional awareness and a balanced approach to food.

Naturally yours ♥

Sarah Hawkins, R.H.N.

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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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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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January 9, 2015

Saucily Satisfied

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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January 1, 2015

To do that which serves you.

Greetings and happy 2015, readers!

I posted this steam of consciousness on Instagram last week, and I thought it relevant to share here also, if only as a reminder for myself this year.

We all de-stress differently. If I’ve learned anything in 2014, it’s that it’s so important – imperative, actually – to discover, develop and regularly practice healthy means of stress reduction. Otherwise known as coping 🙂

For myself, meditation + prayer + yoga + kirtan music takes me down a notch, quiets my “overactive” mind, regulates an agitated nervous system, and creates an inner experience of peace & love. But sometimes it’s a high energy run I need or a leisurely walk or cycle in nature. Sometimes it’s a glass of delicious red wine, savored & appreciated. Sometimes it’s connecting with a good friend, and sometimes it’s being completely alone. Ultimately, we must know ourselves, our limits, and give our minds & body that which it needs in any moment. And those needs are not stagnant, as they change hour-to-hour, day-to-day and year-to-year.

There’s good reason why mental illness is on the rise: being too busy to care for ourselves – as we truly need it – is all to common in western culture, and with all the technological distractions and subsequent shortened attention spans, there is a disconnection from the pulse of life. Literally. The way our heart beats is greatly effected by living in an anxiety state. Tuning in, being quiet and listening to our mind/body’s needs is more important than ever.

My call of action to you in 2015? Simply do that which serves your peace-of-mind, for the short term AND the long term.

Naturally yours.

Sarah Hawkins, R.H.N.

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December 18, 2014

Christmas Season Contemplations

The Christmas Pickle.

If your family is anything like mine, the holidays are steeped in tradition. Some things don’t change from generations past, and sometimes they aren’t meant to.

Yet, I must consider the fact that we humans change and grow during the other 11 months of the year, and I wonder how these changes – whether subtle or monumental – effect how we celebrate the holidays. When are we meant to integrate our new-found knowledge, deepened values, and general belief system into time-steeped traditions? What I’ve noticed, for myself, is that some things lend themselves to being tinkered with, while some things are simply magical as they are.

Christmas Baking ~ this is not the time to try a new paleo Shortbread recipe or gluten-free dairy-free Cherry Cake. When it comes to Christmas baking, I like to keep things as intended (i.e. butter, flour, sugar). My Mom and I have a wide array of recipes that we bake year-to-year and the tradition invokes memories of my grandmother, while my Mom shares fun details about Christmas seasons from before I was born. Some of these recipes have been in the family for nearly 100 years! Oh and they taste dammmn good! These aren’t just recipes; to me, they’re history and I respect that. I will definitely be keeping them in the family, no matter my dietary preferences.

Gift-Giving ~ I found myself going near-crazy over finding a gift for one of our families annual traditions – the Christmas Pickle. Basically this involves one family member hiding a pickle ornament somewhere in the Christmas tree, and whomever finds it wins a prize. I won the prize last year (a $50 GC to the BC Liquor Store – thanks bro) so that means this year I hide the pickle and subsequently supply the prize. For days and days I thought on it and I could not come up with something that would be suitable for a Mom-Dad-Brother collaboration, and I wasn’t about to follow in my brothers footsteps (although the GC was indeed put to good use). I thought, “This is crazy. I’m wracking my brain trying to find a way to spend $50 on a crowd-pleasing gift just ‘cuz I’m supposed to’, and for people that say they don’t need anything.” Alas, charitable giving came to mind and I remembered CanadaHelps.org. They help you locate a slew of Canadian Charities and make gift giving easy. So, I donated funds to a close-to-home charity in the Hawkins’ family name. To me, that is a gift worth giving, and I hope the pickle winner agrees!

Family & Friends – enjoy every person “at the table” this holiday season because one thing is certain: as the years progress, the people you share Christmas with will change. While girlfriends, boyfriends, husbands, wives and children enter the picture, people will also leave. All I’m saying is, enjoy and appreciate the family & friends you spend the holidays with this year, because, as far from the truth as it may seem, nothing lasts forever (except Christmas Baking traditions, of course!).

Wishing you a Happy Holidays, naturally 🙂

Sarah Hawkins, R.H.N.

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December 5, 2014

Tis the Season of Sweet

Yes, I really make these.

I love Christmas baking! I take great pleasure in creating the festive morsels, gifting them to friends & family, and eating them (obviously). For some people, it’s very true that once you stoke that sweet-tooth with white sugar, it’s hard to break free of its death grip.

Sugar addiction is a real thing. Consumption of it releases the brains feel-good neurotransmitter dopamine, but it’s a high that’s quick to fade, and much like hard drugs, it leaves the “user” craving more. Sugar, a leading contributor to countless serious health conditions, is commonly referred to as the “white devil” for good reason.

Alas, you need not be a slave to the sweet tooth! Try my Fruit & Nut Dip as an alternative when the occasional holiday indulging has verged on gorging, and perhaps the candy-cane cookies and nanaimo bars will stick around a little longer this season 😉

Fruit & Nut Dip (Gluten-Free, Vegan)

~ 1 small-medium gala apple (or honeycrisp apple)
~ 1 tbsp natural nut or seed butter
~ 1 tbsp organic raisins
~ ½ tbsp organic ground flaxseed
~ Sprinkle of cinnamon
~ Drizzle of agave or maple syrup

Directions: Cut apple into slices. Arrange in small bowl, leaving a space in the center for nut-butter dip. Sprinkle apples with cinnamon. Place nut-butter into center space and top with ground flaxseed and raisins. Lightly drizzle agave/maple syrup over the nut dip. The apple slices are your edible utensils. 🙂

I often enjoy this for dessert and it really satisfies my sweet tooth. And while white sugar depletes the body of nutrients, this sweet snack delivers fiber, protein, omega-3 fatty acids, vitamins & minerals. Consider it a gift to yourself!

Naturally yours.

Sarah Hawkins, R.H.N.

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