Category Archives: Jo Rowkins

Jo Rowkins

Seven ways to a stress-free, nourishing new year 

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When we talk about making changes in the new year, we often fall into the trap of feeling like we need to be a “new version” of ourselves. However, consider this: You are already whole and enough just as you are. As we turn the page into a new year, many of us may feel a little sluggish, a little heavier, a little tired after the Christmas festivities… and there’s no shame in that. It’s all part of the beautiful balance of life. So, let’s start the year with self-compassion and a commitment to nourishing ourselves in ways that feel good. Start Small, Think Big

1.Nourish Your Body with Colour 

After indulging, it’s natural to crave lighter and more nourishing foods, but this doesn’t have to mean deprivation or strict regimes. You can embrace balance instead. The key to feeling good after the holidays is nourishment – filling your plate with vibrant, nutrient-dense foods that your body will love.

Think colourful fruits and vegetables, healthy fats, and quality proteins. Make time to really slow down and appreciate the textures, colours and tastes. Allow your food to not only fuel your body but also delight your senses. There’s something so satisfying about eating a plate full of gorgeous, bright colours to lift your mood and fill you with energy. A celebration of life with each bite!

2.Take a Walk

A 30-minute walk outdoors can work wonders. It’s free, it’s easy, and it’s effective. Walking helps with mental clarity, boosts brain function, and gives you a natural dose of daylight to increase serotonin. Spending time in nature is soothing for your soul too, so walk in the forest or by the ocean, if you can. 

3.Sip Your Way to Health

We often forget to drink enough water, especially in the colder months, but staying hydrated is one of the simplest ways to feeling better fast. Start your day by drinking a glass of water as soon as you wake up. It helps kickstart your metabolism and sets the tone for a day of mindful hydration.

If plain water feels boring, infuse it with fresh herbs like mint, or slices of citrus and cucumber. And let’s not forget about herbal teas. They’re a wonderful way to hydrate and soothe yourself in the colder weather. Right now, I’m loving Yogi Tea for a lovely way to warm up, hydrate, and give my body a little Ayurvedic TLC.

4.Move in Ways That Make You Smile

The gym isn’t for everyone, and movement doesn’t have to feel like a chore. It’s best to embrace activities that make you feel good. Whether it’s dancing, hiking in nature, or yoga – find something that brings you joy and makes you feel alive. Forget about what’s trendy or what you should be doing. It’s about what makes you feel good, what gets your heart pumping and your body moving in a way that feels natural.

I’ve personally fallen in love with outdoor swimming in my forest health club – I started it during the pandemic and haven’t looked back.

5.Sleep: Your Secret to Wellness

When you sleep well, everything else falls into place – your energy, focus, mood, and even your cravings. If you’re not getting the restful sleep you need, it’s time to make some adjustments.

Create your own sleep sanctuary. Make your bedroom a peaceful, calming space that helps your body wind down. Stop using screens one to three hours before bed, dim the lights, and perhaps enjoy a cup of herbal tea or a calming bedtime routine. When you treat sleep as a priority, you’ll start to notice how much better you feel during the day. During the winter months to support optimal circadian rhythm, I recommend using a Lumie Lamp beside your bed to simulate the setting and rising of the sun.

6.Top Up Your Stress Kitbag

Stress is inevitable, but how you handle it makes all the difference. One of my priorities across the week is to top up my stress kitbag – a collection of activities that calm me down and help me relax and build stress-resilience. Whether it’s walking by the ocean, meditation, or snuggling up with a furry friend – these top up my tool bag when life feels overwhelming.

Everyone’s kitbag is different, and that’s what makes it powerful. Fill yours with whatever makes you feel calm and use it whenever you need to ground yourself.

7.Enjoy The Journey: Celebrate Every Step

Lastly, let’s make this year about progress, not perfection. Every step forward is worth celebrating. Did you choose a nourishing meal over a quick snack? Celebrate that! Did you take a walk outside for some fresh air? Celebrate that too! Small victories, when celebrated, pave the way for big transformations. This is your health journey – encourage yourself and be your own best cheerleader.

So, as we step into 2025, let’s choose a path of self-love and balance. No pressure, no rush – just a gentle journey towards a healthier, happier you. Here’s to making 2025 your best year yet – one small, joyful step at a time.

Happy New Year, friends.

Jo Rowkins is a Nutritional Therapist at Awakening Health. She uses nutrition and lifestyle medicine to help people align with a healthier way of living. She specialises in helping people who are feeling stressed, and women for hormonal balance.

www.awakeninghealth.co.uk

Eating In, Food & Drink, Health Matters, Jo Rowkins

SOYA – THE GOOD,THE BAD AND THE UGLY

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Doctors are confused by it; many health practitioners’ views differ on it, and you’ll find articles that sing its praises and those that slander it. So, let’s look at some of the facts about soya.

Soya is now in the top ten of allergenic foods, mainly because big food manufacturers are using it to bulk out their processed foods. Soya derived ingredients can be found in all manner of foods such as bread, breakfast cereals, sauces and many more.

Generally, people in the west over-consume soya due to using it as a replacement for cow’s milk, as well as their growing reliance on processed foods. 

In Eastern cultures soya foods are traditionally eaten in their fermented forms, such as miso, tempeh and natto, making them easy to digest. 

Until the discovery of fermentation techniques, the soya bean was not used as a food. In fact, its early use was for its root structure to enable effective crop rotation and its ability to fix nitrogen in the soil.

Soya in and of itself is not good or bad. There are however many considerations regarding its use, and more so regarding its source.

The Good

• Isoflavones and cancer prevention. Two substances genistin and diadzin are isoflavones present in soya beans. However, they are inactive and unusable unless fermentation has occurred, after which they turn into their active forms genistein and diadzein, shown to have cancer-protecting properties.

• Isoflavones can effectively help to balance oestrogen, without negative side-effects.

• Fermentation of these isoflavones can occur in the human digestive tract via the action of friendly bacteria. A healthy gut flora is needed for healthy hormone metabolism and is crucial if using soya therapeutically for hormonal balancing.

• Soya aids bone health and may reduce osteoporosis risk in menopausal women.

• The gentle oestrogen-like effect helps control menopausal symptoms such as hot flushes.

• Phytosterols in soya lower cholesterol and help prevent cardiovascular disease.

• Soya is a complete protein, containing all 8 essential amino acids and is a good source of vitamins and minerals.

The Bad

• Soya contains potent enzyme inhibitors that block the action of trypsin in the body, needed for protein digestion. It also contains phytic acid, a substance that blocks the uptake of calcium, magnesium, iron, zinc and copper in the digestive tract. The only way to effectively neutralise these substances is through fermentation.

• Too much soya acts as a goitrogen, meaning it can slow down thyroid function. Many soya products are genetically modified and contaminated with pesticides with soya being one of the most highly sprayed crops on the planet.

The Ugly

• Soya milk and soy protein isolate are made in large aluminium vats and “washed” with acid, resulting in the finished product being contaminated with this unhealthy metal, which has been linked to various diseases such as Alzheimer’s. 

• It is then flushed with an alkalising solution to neutralize it again. The high temperature of the processing denatures the other proteins in the soya. 

• Nitrates – known carcinogens – are formed during the spray-drying of the protein powder, which is used in many processed foods, including baby formulas.

• Acres of rainforest have been destroyed for the growing of soy on a mass scale for use in processed foods manufactured by the food giants.

How To Eat Soya in a Healthy Way

1. Only eat organic soya products, and where possible fermented versions of this food.

2. Increase your intake of other fermented foods such as kefir, sauerkraut and live, organic yogurt to supply your body with the beneficial bacteria needed for the active isoflavone conversion, or supplement regularly with a good probiotic.

3. Soya milk is best avoided or taken in small doses and certainly not daily. It shouldn’t be given to young children on a regular basis as it may interfere with their natural hormonal development.

4. Always choose organic soya milk if consumed.

5. Consume other “milks” such as oat and almond or make your own nut and seed milks if you’re avoiding dairy.

6. Avoid processed foods to minimise your intake of highly processed soy.

7. Minimise your intake of fake soya meats.

8. Enjoy miso, natto, tempeh and naturally fermented soy sauce.

9. Eat seaweed alongside soy products as it aids healthy thyroid function.

Provenance Matters

In my Nutritional Therapy practice I encourage my clients to take into consideration many factors relating to their food – where it was grown, whether it was sprayed, the company that grew it or produced it, how the animal was raised and treated in meat products, how to use certain foods – like soya – therapeutically, and how to avoid the “ugly” side of certain foods. 

Like soya, there are many foods that can be equally good, bad or ugly depending on how they are grown and processed. Fat is good example of this. Refined vegetable oils like mass-produced sunflower oil come under the “ugly” category, whereas grass fed butter and extra virgin olive oil are good for us. 

We’re living in a world where people think that being vegan is better for the planet, yet it’s much more complicated than that. Taking soya as an example, when it is over-farmed and highly sprayed and used in all manner of fake foods, it is certainly NOT good for the planet, or our health, not to mention the destruction of acres of rainforest for its use in mass production by the food giants! Like choosing grass fed organic meats, wild fish and healthy fats, it’s equally important to consider the provenance of your soya, grains and cereal foods too.

Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

www.awakeninghealth.co.uk

Brighton Life, Health Matters, Jo Rowkins

Don’t stress about losing weight

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When we think about ways to lose weight, often the focus is on calories, macros and portion control. Even though what you eat plays a significant role in your body’s ability to burn fat and maintain a healthy weight, it’s not the only factor. Keeping stress levels in check is crucial if you want to avoid stubborn weight gain.

We’ve been hard-wired to cope with what comes our way, to keep us safe and ensure we could run from tigers, lions or bears. Our modern stresses can be relentless: work deadlines, financial worries, traffic jams, pollution, lack of quality relaxation etc. The lions and tigers might have gone but the stress remains. 

Being chronically stressed means we produce more cortisol – the stress hormone. This plays havoc with our ability to keep blood sugar levels balanced, and slows our metabolic rate and therefore our ability to effectively utilise energy from food.

Stress And Insulin

Cortisol works alongside insulin – the fat storing hormone that keeps fat locked away –  to keep blood sugar levels in check. Lowering insulin is the key to unlocking stored fat. High stress results in higher levels of insulin.

Stress And Hormones

Stress can negatively affect other hormones too, like those responsible for hunger and satiation – ghrelin and leptin respectively. When stressed, our ability to control hunger takes a nosedive, meaning we eat more and get hungrier more often.

Stress And Fat Around The Middle

Fat around the middle is the type of
fat that’s easily accessible in times of stress. Being chronically stressed leads to fat
being stored in this area as a survival mechanism. The problem is the
stress doesn’t stop and the body never
gets the chance to access the stored “emergency fat”.

The Blood Sugar Rollercoaster

When we’re stressed blood sugar levels can wildly fluctuate. Cravings kick-in
and we start looking for quick-fixes like sugar, stimulants and alcohol. When we eat this way, we experience sugar highs followed by sugar lows and the cycle continues. Like a real rollercoaster in the fairground, once on it, you can’t get off!

Comfort Eating

When stressed we are more likely to eat, reaching for quick-fixes, and less likely to eat healthy foods because we start relying on food as an emotional crutch. The more quick-fix foods we eat, the more dysregulated our blood sugar levels become, and we end up a slave to our biochemistry, experiencing the highs and lows of the blood sugar rollercoaster, craving more quick-fix unhealthy foods and staying stuck in fat storing mode as insulin levels soar.

Getting Unstuck

Your body is either in fight or flight mode or rest and digest mode. It cannot be in both at the same time. Most of us are stuck in fight or flight mode, which affects our delicate hormonal balance. 

When you lower stress and switch to the parasympathetic branch of the nervous system, you also help your blood sugar levels come into balance. When that happens, insulin drops, the body’s fat stores get unlocked and hunger decreases. The body can then access the stored fat and use it as fuel. Increasing self-care practices and lowering stress are crucial if you want to lose weight. 

Make The Switch

When you breathe deeply it immediately switches your nervous system over to the rest and digest mode (parasympathetic), bringing your body out of stress response. This is where all the magic happens in your body for healing, rejuvenation and fat burning. Find moments in your day as often as possible to breathe deeply, such as whilst waiting for the kettle to boil, whilst on the loo, driving or washing up. 

It’s All In The Balance

As you can see, maintaining a healthy weight is less to do with ‘calories in, calories out’, and more to do with hormonals and the role stress plays in the bigger picture. It’s all about a delicate balance. Making time for relaxing selfcare practices like Epsom salt baths, yoga and meditation, as well as enjoying fun and laughter, will help you feel less stressed, whilst creating a lovely bedtime routine will pay dividends for your waistline. Lack of quality sleep has been proven to increase cortisol output and play havoc with blood sugar regulation the following day. 

Get The Support You Need

Reaching out to a health professional to address your own stress and to find out what your body personally needs, is a great step in feeling supported, motivated and accountable on your health journey. A nutritional therapist can help you with lifestyle and stress-relieving practices alongside deep nutrition for your body, so that you can find your balance.

Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

http://www.awakeninghealth.co.uk

Brighton Life, Eating In, Food & Drink, Jo Rowkins

Low carb eating

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Back when we lived as hunter gatherers there was a limited supply of carbohydrate-rich foods. We hunted wild animals, caught fresh fish and foraged for green leafy vegetables, herbs, berries and nuts. We lived close to the land and honoured the seasonal changes. We had times of fasting and times of feasting. This is the way our bodies evolved. There was no bread, pasta, grains or refined sugar. 

Today, we eat a vast amount of sugar-rich and starchy foods that push our bodies to their biochemical limits. When we eat carbohydrates our bodies produce insulin to allow glucose to enter the cells for fuel and keep blood sugar levels in check.

A high carb diet from overconsumption of grains, starches and sugary foods results in constant insulin spikes as the body attempts to keep blood sugar levels at their low default setting; a very narrow threshold that evolved over millions of years when there was hardly any glucose available to us.

Insulin resistance

When insulin keeps spiking from years of eating sugary and starchy foods, the cells of the body stop responding to its message and it can no longer do its job properly, as there is simply too much dietary sugar to deal with. The sugar gets converted into fat and the body loses its ability to regulate its glucose load.

The driver behind most degenerative conditions

Insulin resistance is the driver behind diabetes, inflammation, heart disease and high cholesterol, and can contribute to carcinogenic changes in the body (cancer cells are greedy for glucose), as well as setting the stage for Alzheimer’s, which is now being classed as type 3 diabetes. Female hormonal imbalances can be addressed by lowering excess glucose because high insulin plays havoc with hormonal balance. 

Eight benefits of low carb eating

When blood sugar levels remain balanced, insulin stays low and stress hormones are spared, resulting in health benefits, such as:

1. Increased energy

2. Stable moods

3.Hormonal balance

4. Lowered stress response

5. Freedom from cravings

6. Fat burning

7. Lowered inflammation

8. Better sleep

What to eat on a low carb diet?

• Green leafy vegetables

• Salad leaves

• Herbs and spices

• Seaweed

• Low starch veggies – cauliflower, broccoli, kale, radish, asparagus, cucumber, tomatoes, peppers, courgettes, aubergine, sprouts…

• Quality protein from natural sources like grass-fed meat and wild fish

• Free range, organic eggs

• Raw nuts and seeds

• Healthy fats from cold-pressed oils, virgin coconut oil, extra virgin olive oil, nuts, avocado, oily fish, fatty meats…

• Low sugar fruits packed with antioxidants like blueberries, strawberries & blackberries

• Some grass fed, organic dairy

A typical day of low carb eating:

Breakfast: scrambled eggs and veggies

Lunch: salad packed with leaves, a protein source and a decent drizzle of olive oil, a sprinkling of nuts and fresh herbs

Dinner: vegetables, a quality protein and lots of healthy fats, such as wild salmon with broccoli cooked in butter, or chicken and roasted veg drizzled with extra virgin olive oil.

Your body knows best

Your body has a deep inner wisdom and you’ll be more finely tuned to listening to it if you get out of the perpetual cycle of sugar and starch addiction. 

Find out for yourself

Try slowly cutting out sugary and starchy foods and see how good you can feel without them. I guarantee you will feel supercharged and awesome! Eating this way deeply supports your body’s biochemistry.

Get the help you need

If you’re a slave to cravings, addicted to sugar, starchy or processed foods and would like to experience a whole new level of health and vibrancy, or to address any health conditions with a therapeutic diet, seek the advice of a nutrition professional to help you find your balance again. 

l Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

http://www.awakeninghealth.co.uk

Features, Health Matters, Jo Rowkins

How To Have A Mindful Xmas by Jo Rowkins

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There’s the Bailey’s. That tub of Quality Street. And the Christmas pud always seems a good idea – until just after you’ve eaten it. How can you avoid that “uurrgghh” when your “Oh, just one more” urge is bigger than your mince pies.

There’s a Christmas song we’ve been practicing recently in The Dulcetones, a fabulous choir I sing in, called “Let’s Make Christmas Mean Something This Year.” I’ve been reflecting on those lyrics. But amid the stress and overwhelm of it all, too often the Christmas reality for many is one of over-indulgence, family tension and feeling wiped out come the new year. So how can we make Christmas mean something this year? One word: mindfulness!

Christmas doesn’t have to be stressful. It can be a time of gratitude and nourishment, and a wonderful exercise in mindfulness. Nurturing yourself and your loved ones at the end of another year, can be an opportunity for relaxation and renewal. Christmas is the stepping stone from one year to the next, so a very powerful time indeed. So, bearing that in mind, here are 11 Ways To A Mindful Christmas:

1. Pamper yourself and your loved ones. Christmas should feel like it’s everyone’s birthday. Make it special by being truly present as you take yourself through each moment of the day.

2. Eat a protein-rich breakfast. I adore wild smoked salmon, spinach and organic eggs alongside my glass of Christmas breakfast champagne. The protein regulates your appetite and reduces the temptation to eat all the chocs and sugary treats on offer! Balanced blood sugar equals balanced energy levels, allowing you to stay fresh and avoid mood swings.

3. Choose quality over quantity. Luxuriate in the decadence of this time of year. Choose wisely, slow down and enjoy every mouthful! Make your food a sensual delight. 

4. Eat the rainbow. Christmas dinner is the ideal opportunity to load your plate with colourful veg. Cruciferous ones like Brussel’s sprouts, broccoli and red cabbage are packed with indole-3-carbinol to help your liver process the extra booze (and they support your hormones too). 

5. Make cooking an act of ritual. Slowing down and being mindful when shopping, prepping and cooking food can make it a sacred act. Notice the colourful vegetables, the smell and the textures. Feel honoured to be able to cook a nourishing meal for yourself and your loved ones, instead of it feeling like a chore.

6. Be mindful of your food intake. Just because it’s Christmas doesn’t mean you have to eat until you’re stuffed. Eat mindfully, chew slowly and give each bite the attention it deserves. Notice the tastes, textures and smells. 

7. Receiving and giving is an experience of abundance and gratitude. Slow down and appreciate what’s happening. Give from your heart when you give, and truly receive and appreciate the gifts you are given.

8. Watch your ego! Family can churn up old patterns, judgments and behaviours that no longer serve us, or are real. Breathe, connect and observe fully. Sometimes negative reactions are our own, sometimes from another family member. Stay true to yourself without the need to react. Breathe deeply, don’t get sucked into old family dramas (this one is easier said than done…sometimes another Campari is actually what’s needed in these situations!!). Choose happiness over being right!

9. Play and have fun. We’re often feeling stressed and overwhelmed due to society’s pressures. Laughter and silliness are the best medicine. Be silly, tell jokes, wear the Christmas jumper, do jigsaw puzzles, play Charades… it’s a time to let your hair down.

10. Drink mindfully. Be sure to sip water regularly as well as selecting healthier options such as red wine, dry white, and Champagne. Drink your vodka or gin with soda water and a squeeze of fresh lemon instead of sugary mixers. 

11. Supplement to support your body. I favour milk thistle and B vitamins to support liver function when drinking excess alcohol, and vitamin C to boost immunity. A quality digestive enzyme is a perfect natural remedy, and you can’t beat mighty magnesium to calm your nerves and help you relax. An Epsom salt bath in the morning will set you up for a relaxing and nurturing Christmas day ahead.

Switching off autopilot is one of the best things you can do. On autopilot you act without thinking, feeling or noticing, and miss all the magic of life happening around you. So, embrace the sensual pleasures and decadence of Christmas day with intention. Being mindful is a great gift to yourself and others and the way to make Christmas mean something this year. 

I wish you a wonderfully mindful, nurturing and healthy Christmas, and a fabulous year ahead full of wellness and self-care.

Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

http://www.awakeninghealth.co.uk