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

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
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Want to Live to be 100?

Do you Hate Winter Hair????

Here is a winter hair survival guide.

Blustery winds and freezing cold weather can play havoc with our hair but dry indoor heat and static electricity creates different problems. So how do we survive a Canadian winter?

Fight the static electricity by keeping your hair moist and shiny. If you suffer from dull/dry hair the reason you have problems with the static is because the electrons make themselves at home and repeal each other-causing the hair that stands on end.

So how do we do this? To reduce the flyaway hair, try not to over brush and use a brush made of a natural material like wood. This will help reduce the friction that causes static. Use a moisturizing hair serum that contains bamboo extract and argan oil to also help repel static charge.

Combat that dry frizzy hair by choosing products that contain essential fatty acids and humectants, which help to attract and hold moisture. If your hair is thick or curly try using a deep conditioner that you leave in your hair for ½ hour and if your hair is thin and fine try usimg a light leave-in spray conditioner in addition to your regular conditioner.

Repair split ends.

These are caused by heat, over-combing, washing or wearing it up in a tight ponytail or bun. The best way is to cut them off but you can try coating the ends lightly in oil such as coconut to keep them strong.

Dandruff, give it the brush-off.

Choose a shampoo that contains natural ingredients such as rosemary or tea tree oil which has antifungal, dandruff fighting properties. Reduce the amount of hair styling products and you could turn up the humidity in your house with a humidifier.

Avoid hat hair

When choosing a winter hat consider what the hat is made of: avoid synthetic materials. Choose natural fabrics such as cashmere, wool and cotton to reduce the frizz. Look for a style that gives you a roomy and non-clinging hat to help avoid sticky, flat, matted locks.

Winter Supplements for Your Hair

Besides having a nutrient dense diet and drinking plenty of water to stay hydrated here are some supplements to help boost your hair health. Zinc helps support hair growth. Vitamin D also promotes hair growth. Finally, B vitamins help to make your hair thick and shiny.

But remember if you have a diet rich in these minerals and vitamins supplementation should not be needed. So eat variety and colour to receive all the nutrients needed for the winter hair.

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
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Want to Live to be 100?

Butter – Why is it Better

For many years this has been a big discussion between health practitioners.

Butter and other high saturated fat were believed to be the culprit that caused heart disease. We have been eating butter for thousands of years and blaming new health problems on old foods does not make sense. As consumption of fatty foods like butter went down, diseases like heart disease, obesity and type II diabetes went up. The truth is natural foods like butter have nothing to do with heart disease.

The reason butter was demonized is because it is loaded with saturated fat. It is a very high saturated fat, with the fatty acids in it being about 63%.

Butter is also loaded with Vitamin K. This comes in several forms, Vitamin K1 (phylloquinone) which is found in plant foods such as leafy greens and Vitamin K2 (menaquinone) which is found in animal foods. Even though these 2 forms are similar, they appear to have different effects on the body. Vitamin K1 is important for blood clotting and Vitamin K2 helps to keep calcium out of your arteries. High fat dairy products from grass-fed cows are among the best sources of Vitamin K2 in the diet, other sources include egg yolks. Vitamin K works by modifying proteins, giving them the ability to bind calcium ions. One problem with calcium is that it tends to leach out of the bones and into the arteries, causing heart disease. Therefore optimizing your intake of Vitamin K2 can reduce the risk of both osteoporosis and heart disease.

Butter is loaded with an anti-inflammatory fatty acid called butyrate. It is now believed that inflammation is the leading driver of heart disease. We need some inflammation in the body to help protect our bodies from injury and infections. But when it is excessive it can cause severe harm. It is known that inflammation in the endothelium is a crucial part of the pathway that ultimately leads to plaque formation and heart attacks. The butyrate found in butter is also known to help with digestive health and may help prevent weight gain.

Butter is also a food that contains Omega 3. This is important because most people are already eating way too much Omega 6 fatty acids and not enough Omega 3’s.

Gwen Cottingham, Registered Holistic Nutritionist & Certified Life Coach Sign up for more nutritional solutions that are simple, fun and sustainable
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You can also find CLA in butter. Studies show that this fatty acid can have anti-cancer properties and help lower body fat percentage in humans.

The bottom line is studies show that highly processed fats such as margarine increase heart disease risk, so it only makes sense that we should avoid them. Real food is the key to good health, processed junk foods is not. Despite margarines being able to lower total and LDL cholesterol in short term, they actually lead to the opposite effect and can lead to increases in heart disease, while butter is the better choice for the benefits it gives to the body.

Want to Live to be 100?

Benefits of Working Out Together as a Couple!!!

Having a work out buddy is not only great company, but can be extremely motivating as well.

Here is some advice for working out as a couple.

TRY NEW WORKOUTS

Working with your spouse opens new ideas and adventures in working out and getting exercise. Maybe one of you is into yoga, bring your partner to your next yoga class and in return go to the gym to learn your partners free weight program. By trying new activities together you and your partner may find something that you actually like and can incorporate into your regular routine.

YOU WILL BE HELD ACCOUNTABLE

In your relationship you hold each other accountable for various things, such as taking out the garbage and remembering to pay bills. Going to the gym or other activity is no different. You will set expectations for yourself and your significant other. You will help hold them accountable so you can reach your goals together and in return they will do the same for you. It is also harder to skip that activity when someone expects you to be there with them.

FUEL EACH OTHER’S PASSION

It is important to care about the progress your partner makes and be genuinely happy for them when they achieve a personal fitness goal. By supporting and cheering each other on, you will not only build a great support system but generate great motivation for each other as well.

DATE NIGHT

Trying to balance hectic schedules and life turmoils can be tricky. Next time you hit the gym or do an activity treat it as a date. Pick an activity and use it to bond or to related how your day was or even to discuss issues that have become important in your lives. Pick something that is fun but still giving you exercise such as bowling.

INCORPORATE FITNESS INTO YOUR LIFESTYLE

Make fitness part of your everyday lifestyle. It does not mean hitting the gym every day but incorporating fun activities into your routine. Going for hikes, bike rides, family swims or going for a walk are all great activities. This will promote a healthy lifestyle and will ensure you have some quality time together.

HEALTHY COMPETITION

There is nothing wrong with competition. Challenge your partner to new goals and achievements. This is a fun way to keep the gym interesting and motivate each other to perform at your absolute best.

The most important thing is to communicate with your partner. Let them know your goals and what goals they have. Let them know when you have accomplished something that you are proud of achieving. Share any knowledge that you have learned regarding health and fitness as Knowledge is power!!!!

So go out with your partner and have fun and get fit at the same time and see how your relationship becomes stronger

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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Want to Live to be 100?

Do you Feel Ugh? I mean Really Really Ugh!!!!

Feeling ugh is quite common for people today.

What causes the UGH?

That bloating, gas feeling that you experience can be related to different causes.

The most common one has to do with poor elimination. You should be eliminating every day at least twice a day. If you have problems with this you need to increase your fiber intake and think about adding probiotics to your diet.

Using a good quality yogurt that is organic is one way, but the fastest way is to use a good probiotic such as UDO’s found in your local health food store. People are often confused about probiotics and their uses in our bodies. Probiotics benefits are too many to list but here are a few common ones, stimulates the gut’s immune system, make compounds that keep harmful bacteria from spreading, helping to prevent infections, help with digestion by helping our bodies to digest food more efficiently, help to metabolize certain vitamins and break down toxins and last but not least they help to keep our colon healthy and working properly.

The balance between good and bad bacteria in the gut can change quite quickly, especially when antibiotics, poor nutrition, inflammation and stress can all kill off the helpful bacteria in the gut. Drugs like birth control pill, corticosteroids, NSAIDs and aspirin can also have a negative impact on our gut bacteria. If you are on any of these drugs it is recommended that you take a probiotic daily to help keep you balance.

You can also take probiotics away on vacation. There are now good products out there that do not have to be refrigerated as most probiotics need this. Why do they need to be refrigerated? It is because probiotics are a live organism and heat will kill them off quickly.

It is surprising how quickly adding a probiotic to your daily regime will eliminate many symptoms associated with digestive issues. If you would like to learn more and get rid of that ugh feeling once and for all, please contact me at Gwen Cottingham and I will be glad to help you in any way.

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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Want to Live to be 100?

Do you know the difference between Folate and Folic Acid

Folate is also known as Vitamin B9. It is one of many essential vitamins needed for copying and synthesizing DNA, producing new cells and supporting nerve and immune functions. It is also a water soluble vitamin and is a dietary supplement in the form of folic acid. The daily dietary intake of folate range from 454 to 652 micrograms and adults should get 400 mcg and children need 300 mcg.

FOLATE VS. FOLIC ACID: AN IMPORTANT DIFFERENCE

Folate is easily and naturally absorbed and utilized by the body when it is metabolized in the small intestines. It is important to know that supplementing with folic acid especially in child-bearing ages can elevate levels of unmetabolized folic acid and have it remain in the bloodstream because we cannot metabolize folic acid well. Side effects of folic acid remaining in the body include changes in sex hormones, trouble concentrating, ability to sleep, mood changes and deficiencies in certain nutrients like vitamin B12. High levels of folic acid have also been tied to cancer development and it interacts with different medications and aggravates health conditions as well.

COMMON SIGNS OF FOLATE DEFICIENCY:

  • Poor immune function—frequently getting sick
  • Chronic low energy –including chronic fatigue syndrome
  • Poor digestion—including constipation, bloating and IBS
  • Developmental problems
  • Anemia
  • Canker sores in the mouth
  • Changes in mood, including irritability
  • Pale skin
  • Premature hair graying.

WHO IS AT HIGHER RISK OF DEFICIENCY OF FOLATE:

  • Breast feeding women or women looking to become pregnant
  • Alcoholics
  • Anyone with liver disease
  • Anyone on kidney dialysis
  • Anyone taking medications for diabetes
  • Those frequently using diuretics or laxatives.


IT HELPS THE BODY UTILIZE IRON, VITAMIN B12 AND AMINO ACIDS

Folate deficiency can contribute to anemaia. Folate also helps Vitamin B12 to be absorbed and therefore many experts are concerned that high folic acid intakes might “mask” vitamin B12 deficiency until it is neurological diagnosed.

TOP 12 FOLATE FOOD SOURCES

Increasing your intake of natural folate-rich foods is the best way to protect yourself from deficiency along with complications of folic acid supplementation.

Spinach – 66%
Black Eyed Peas – 52%
Asparagus – 44%
Broccoli – 26%
Brussel Sprouts – 40%
Kidney Beans – 24%
Romaine Lettuce – 16%
Avocado – 15%
Orange – 7%
Wheat Germ – 10%

So be informed about using some forms of supplementation because getting it from your food should always be your first choice of action.

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 
(email me will be a link to email gwen@gwencottingham.com)

Want to Live to be 100?

Wine Guidelines

Moderate consumption of some red wines may be a very effective way of improving your cardiovascular health as well as your lifespan. However, it is important to choose the correct red wine.

Procyanidins have shown direct benefits on arterial function in blood vessels. In fact, polyphenols have been determined to have a protective effect on the vascular system to the point where they improve the endothelial cells that line the arteries.

Guidelines:

  • Wines that have maximal benefits for your heart and longevity are from the southern parts of France, Sardinia, Italy, Greece & Argentina.
  • Drinking one glass of wine to reduce the risk of heart disease is not as simple as it seems. (150 – 175ml).
  • Know how to choose the right ones: Tannat, Malbec.
  • With antioxidants Procyanidin and Resveratrol.
  • The best time to drink wine for optimal benefits is between the hours of 9:30 am to 6:30 pm with food and always with food. The best snacks are full fat raw cheese, nuts or organic Prosciutto.

• Amount – 375ml/day for men & 250ml/day for women.

• 125ml of wine contains 85 calories.

• Drinking before going to bed will interfere with your sleep.

• The alcohol content should not be more then 13.5% Wines with 11% to 12% are best and have the highest amount of procyanidins.

• If you want the benefits of the anti-oxidant, but don’t want to drink wine, you can always get the same benefits from a red delicious apple, they also contain a large dose of procyanidins!!! We can also get this antioxidant from raw cacao beans.

Book recommendation:
The Red Wine Diet (by Roger Corder)

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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