mindfulness | 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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July 31, 2015

Facts about Fermented Foods

Can you get your daily serving of probiotics from this sandwhich?

You could get your daily serving of probiotics from this sandwich!

Does the term “fermented foods” leave you scratching your head?

Thanks to the growing popularity of the macrobiotic diet and seeing kombucha drinks lining grocery store shelves, you might have heard of fermented foods. I’m glad these foods are getting attention, but I believe there is a lot of unmet curiosity from the consumer side. People know fermented foods are good for them, but do they know why? I didn’t, and as a holistic nutritionist, I had a burning desire to understand.

What does it mean to be “fermented”?

The cultivation of a fermented food/beverage is really more of an art than a science. A fermented food/beverage is one that has undergone fermentation, a careful & lengthy process in which food is exposed to bacteria (such as lactic acid) and yeasts, either via inoculation or naturally through the air. Beneficial microorganisms beat out the damaging ones, and eat up the carbohydrates in the food. The results are interesting flavors, textures, smells, and of course, that nutritional punch!

How can consuming fermented foods help me?

They are PACKED with probiotics – that good bacteria that lives in your gut. Yes, you can take probiotics as a supplement, and there are many wonderful ones on the market, but if I can get a hefty dose of naturally occurring beneficial bacteria from food, I’m all for it.

Fermented foods, while good for everyone, are of particular benefit to those who:

have a low immune system: frequent colds/flu, chronic fatigue, slow healing wounds, yeast/candida, recurrent illness
have taken antibiotics, long-term or short-term
experience depression, mood disorders, and/or difficulty regulating emotions
suffer from digestive distress such as indigestion, constipation, diarrhea, IBS
are undergoing a detox: fermented foods are excellent chelators, meaning their bacteria binds to free-floating toxins and heavy metals, excreting them through the proper channels of elimination (rather than circulating throughout the body)
have difficulty swallowing pills (making probiotic supplementation a non-starter)

What are the best sources of fermented food/beverage?

The top nutrition-wise sources are:

tempeh
kimchi
kombucha beverage (be mindful of the sugar content)
sauerkraut
miso
kefir
apple cider vinegar (with the mother)

At less than 2 grams of sugar per serving, GT’s Synergy Trilogy kombucha beverage is a top pick.

If you prefer to take your probiotics in supplement form but still want the benefits of fermentation, try Dr. Ohhira’s award-winning probiotic supplement. This potent probiotic is made from 92 fruits, vegetables, mushrooms & seaweed that are fermented over a 3 year process. Bonus: it’s shelf-stable (no need for refrigeration!). Learn more about Dr. Ohhira’s probiotic here.

These are the base facts about fermented foods. My interest in the subject is on-going, and I’ve made the decision to include fermented foods in my day-to-day diet.

For more info about the macrobiotic diet, go to the Kushi Institute website http://www.kushiinstitute.org.

Naturally yours!

Sarah Hawkins, R.H.N.

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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 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 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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November 28, 2014

Why Choose Organic Wines?

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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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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Tag: mindfulness