Want to Live to be 100?

Want to Live to be 100?

I know that I want to live to be 100. I want to see my kids/grandkids get married. I have a bucket list that I have not even had a chance to start yet and I keep adding to, but many people ask how do we achieve this. It is easy.

Researchers who studied people who live the longest, healthiest lives found that nearly all shared the some health habits. This included walking. The average person lived 10 years longer, when they walked everyday.

Most people say that they do not have me but if you walk 10 minutes briskly, this is me enough to provide benefits. These benefits include, lower risk of high blood pressure, high cholesterol and diabetes, as much as running can. It is a perfect low impact form of aerobic fitness for all ages. Walking daily reduces the danger of developing certain types of cancers, type 2 diabetes and osteoporosis, all conditions that are contributed to ageing.

So go out for a walk through the forest and enjoy the birds singing and the other wildlife that you may see. You can incorporate walking into your day by walking the kids to school, taking the stairs instead of the elevator, in the office walking over to talk to a colleague instead of texting or emailing, at work start a walking club at lunchtime, walking with a friend regularly after work and get up and just walk whenever you can.

by Gwen Cottingham, Registered Nutrionist, Bradford, 905-778-9998

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Want to Live to be 100?

Reconnecting with the Earth

Wiggling our toes in the summer grass, sinking our fingers in our garden, or having the ocean waves wash over our feet as we stroll along the beach. All of these give us a sense of happiness and well-being when we reconnect to our planet.

Scientists and other accredited people are now wondering why? 

Getting Grounded

The human body is bio electrical in nature. To our bodies this is the functions of our cells, nervous system and more are governed by electric power and pulses of energy in the body. Our planet also holds an incredible amount of energy. Scientists believe that the electrons and fluids found in the earth’s core generates a continuous, powerful magnetic force, energy fields and radiation.

If the earth’s energy is linked to our health and wellness, scientists are worried we may have become too disconnected from these forces. Paved streets, high rise buildings, and other elements are insulating our modern lifestyles which might be blocking our access to the power of nature, thus throwing our bodies’ electrical cycle out of whack. Getting grounded or coming back into contact with the surface of the earth and reconnecting with its energy may be the answer, this is called earthing.

DIFFERENT HEALTH BENEFITS FROM EARTHING

Research studies have found that earthing may help various major health problems. It has shown benefits from chronic pain, reduced stress and anxiety plus improved sleep. For example, research in the Journal of Alternative and Complementary Medicine reports that being physically connected to the earth “may be the primary factor regulating endocrine and nervous systems.” The same study also noted that it affects blood glucose levels and concentrations of magnesium, iron, and other nutrients in our blood.

HOW TO DO EARTHING

The best way to achieve this is with bare-skinned contact with the ground. But that is not always feasible, especially for those of us who live and work in urban environments. Nature offers multiple benefits beyond simply the grounding aspect, here are some different resources as a backup plan if you cannot get outdoors, earthing shoes, universal pads, sheets and mattresses and auto seat pads.

If you would like more information about earthing products and their benefits check out The Earthing Institute at earthinginstitute.net.

Other grounding ideas you should follow are: to try and do it at least 2 to 3 times per day. Even a five minute break outside can be an energizing boost. If you have mobility issues, use a chair, simply sit on the chair and put your bare feet on the ground. Bring water, damp soil is more conductive and can accelerate how quickly you feel the benefits of earthing. If concrete is your second best option, you can even utilizing your basement’s concrete floor. To be conductive, the concrete must be unsealed and unpainted. Asphalt, vinyl, or wood surfaces are not conductive and therefore do not give you any earthing benefits. Last but not least go the beach, wading and swimming is exceptionally beneficial because the minerals found in the oceans are highly conductive and lakes can be mildly conductive depending on their mineral content.

In Canada we are very fortunate to having one of the world’s oldest and most extensive public park systems. Summer is a great time to explore our great Canadian outdoors, so go out and enjoy earthing.

  

Gwen Cottingham,

Registered Holistic Nutritionist & Certified Life Coach

If you would like to contact me to discuss your needs email me gwen@gwencottingham.com

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Savoury Roasted Chickpeas

Savoury Roasted Chickpeas

Ingredients

6 cups Chickpeas (canned, or cooked and drained)
2 tbsp Extra Virgin Olive Oil
2 tbsp Poultry Seasoning
1 tsp Sea Salt
1/2 tsp Black Pepper

Instructions

Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Pat chickpeas dry with a paper towel. Place chickpeas in a mixing bowl and add olive oil, poultry seasoning, sea salt, and black pepper. Mix until chickpeas are evenly coated. Spread the chickpeas across the baking sheet. Bake for 20 minutes, tossing halfway through. Let cool before storing in an airtight container in the fridge.

Notes

Leftovers, They keep well in an airtight container in the fridge for up to 5 days. They will lose their crunchiness with time, so throw them back into the oven before eating if you want to crisp them back up.
Make Them Crispy, Bake for longer if you like them really crispy.

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Sun Butter Oatmeal Cookie Granola

Sun Butter Oatmeal Cookie Granola

Ingredients

2 cups Oats (rolled)
1/2 cup Oat Flour
1/2 cup Sunflower Seeds
1/2 cup Organic Raisins
1 tsp Cinnamon
1/2 cup Sunflower Seed Butter
1/4 cup Maple Syrup
2 tbsp Coconut Oil (melted)

Instructions

Preheat oven to 325ºF (163ºC) and line a baking sheet with parchment paper. In a mixing bowl, stir together all ingredients until well combined. Transfer to the baking sheet and use your hands to press down into a formed even layer. Bake for 15 minutes. Remove from the oven and use a spatula to flip over sections of the granola, gently breaking up the granola into chunks. Return to oven and bake for 10 more minutes at 300F.
Turn off the oven completely and leave the granola for another 20 minutes, or until crisp.

Notes

Storage, Refrigerate in an airtight container for up to one week or less. Freeze if longer.
Serve it With, Oatmeal, yogurt, milk, our Slow Cooker Applesauce, or Slow Cooker Baked Apples recipe.
Optional Add-Ins, Chocolate chips, nuts, coconut flakes or pumpkin seeds.

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One Pot Taco Pasta

One Pot Taco Pasta

Ingredients

1 tbsp Extra Virgin Olive Oil
1 lb Extra Lean Ground Beef
4 stalks Green Onion (finely chopped)
2 Garlic (cloves, minced)
1 tsp Cumin (ground)
1 tsp Chili Powder
1/4 tsp Sea Salt
1 Tomato (large, diced)
1/2 cup Frozen Corn (thawed)
1/2 cup Black Beans (cooked, from the can)
1Red Bell Pepper (diced)
2 1/2 cups Organic Chicken Broth
1 cup Organic Salsa
2 cups Brown Rice Pasta Shells (dry,
uncooked)

Instructions

Heat oil in a large skillet with a tight-fitting lid over medium-high heat. Add the beef, and break it up with a wooden spoon or spatula as it cooks. Once it is cooked through and no longer pink, drain any excess drippings. Add onions and garlic to the pan with the beef and cook for 3 to 5 minutes or until onions are translucent. Add cumin, chilli powder, salt, diced tomato, corn, black beans and bell pepper to the pot and stir to incorporate with the meat. Cook the vegetables for 2 to 3 minutes. Stir in the broth, salsa and pasta. Bring everything to a boil, then cover and reduce heat to medium-low. Let simmer for 12 to 15 minutes or until pasta is cooked through and tender. Stir every 3 to 4 minutes as it cooks, to ensure the pasta isn’t sticking to the bottom of the pan. Remove from heat, divide into bowls and serve immediately. Enjoy!

Notes

No Ground Beef, Use ground chicken or turkey instead.
Vegan & Vegetarian, Swap the ground meat out for cooked lentils.
Optional Toppings, Grated cheese, sour cream, avocado, fresh lime, cilantro or extra salsa.
Likes it Spicy, Stir in a chopped jalapeno and a pinch of cayenne with the other vegetables and spices.
No Brown Rice Pasta Shells, Use any other type of pasta or pasta shell instead like whole wheat penne or chickpea fusilli.

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Tuna Noodle Casserole

Tuna Noodle Casserole

Ingredients

3 cups Brown Rice Fusilli (dry)
3 cups Mushrooms (sliced)
2 cups Frozen Peas
1 2/3 cups Organic Coconut Milk (canned, full fat)
2 cups Unsweetened Almond Milk
2 tbsp Nutritional Yeast
1 tbsp Dijon Mustard
2 tsp Sea Salt
1/4 cup Tapioca Flour
2 cans Tuna (drained)
2 cups Sweet Potato Chips (crushed)

Instructions

Preheat oven to 350ºF (177ºC). Prepare pasta according to the directions on the package, making sure to slightly undercook. Strain and run cold water over the pasta. In a large saucepan over medium-high heat, add mushrooms, peas, coconut milk, almond milk, nutritional yeast, mustard and salt. Once boiling, reduce heat to a simmer. Whisk in tapioca flour. Continue simmering until the sauce thickens, about 10 minutes. Add tuna and cooked pasta to the sauce and mix well. Transfer to a baking dish
and sprinkle crushed chips overtop. Bake on the lowest rack for 20 minutes. Let cool before serving. Enjoy!

Notes

Leftovers, Refrigerate in an air-tight container for up to 3 days. The sauce can also be stored separately in the freezer for future use. Add a splash of almond milk, water or broth when reheating.
No Tuna, Use edamame, chicken or chickpeas instead.
No Tapioca Flour, Use arrowroot powder or cornstarch instead.

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
You can also follow us on various social Platforms
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If you would like to contact me to discuss your needs email me 
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Brown Rice Noodles & Veggies

Brown Rice Noodles & Veggies

Ingredients

4 ozs Brown Rice Fettuccine
2 tbsp Tamari
1 1/2 tsp Maple Syrup
1 tbsp Lime Juice
1 Garlic (clove, minced)
1/4 cup Water
1/2 Red Bell Pepper (sliced)
1/3 cup Frozen Edamame (thawed)
2 tbsp Raw Peanuts (chopped)
1/4 cup Cilantro (chopped, optional)

Instructions

Cook the pasta according to the directions on the package. Once the pasta is
cooked and strained, run cold water over the pasta to prevent from overcooking. Add back to the pot. While the pasta cooks, in a small pot over medium-low heat add the tamari, maple syrup, lime juice, garlic and water. Bring to a low boil. Add the pepper and edamame and cook for 3 to 5 minutes, until cooked through. Pour the sauce and edamame mixture over the pasta and toss to combine. Serve with chopped peanuts and cilantro on top. Enjoy!

Notes

Leftovers, Refrigerate in an airtight container for up to five days.
Nut-Free, Omit the peanuts.
More Flavor, Add chilli flakes.
Additional Toppings, Add additional vegetables such as broccoli, snap peas or mushrooms

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
You can also follow us on various social Platforms
(Insert Icons with links to her account her for Facebook, LinkedIn, instagram, Twitter & GoogleMyBusiness..you can get this directly from her account in our accounts section)
If you would like to contact me to discuss your needs email me 
(email me will be a link to email gwen@gwencottingham.com)

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