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?

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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Sunflower Seed Butter, A Peanut Butter alternative

Sunflower Seed Butter, A Peanut Butter alternative

The days of just peanut butter are no longer. There are many different nut butters available that supply us with the same or better nutritional valve. One of these is sunflower seed butter.
Since the butter is derived from a seed, it is a terrific option for anyone with a nut or peanut allergy. Sunflower seed has many benefits for your body. It is very high in protein, great for a pre and post-gym
snack and has about 3 grams of protein, especially when paired with a carbohydrate.
This butter is loaded with Vitamin E which supplies our body with antioxidants, balances our cholesterol, and reduces free radical damage in our cells. It helps our immune system to stay healthy. Sunflower
butter supplies 24% of our daily needs in just 1 tablespoon.
One of the most important minerals, magnesium is found in high percentages in sunflower seed butter.
Magnesium deficiency causes low energy levels, sleep issues, helps to keep you going to the bathroom
and relieves muscle spasms.
Lastly, sunflower seed butter is highly unprocessed and full of healthy fats. Healthy fats provide the tools
to carry vitamins through the body, absorb nutrients, and improve skin health.
Sunflower seed butter is not processed like peanut butter. In the processing procedure for peanut
butter, sugars and hydrogenated oils are often added. With sunflower butter, you can also purchase
your own seeds and use a food processor to make your own.
So if you are looking for an alternative to nut butters, sunflower seed butter is a great choice. It
provides you with some high nutritional valve and can be used like peanut butter in recipes, on toast as
a spread or any way that you use peanut butter.
By Gwen Cottingham, Registered Nutritionist.

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?

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
(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)

Meditation?

Meditation?

 IT’S FOR THE BIRDS NOT FOR ME

Many people do not understand what exactly meditation is.  To many people meditation is a difficult practice.  But when you let go of what you think it should look like, it becomes less difficult to understand.

BENEFITS OF DAILY MEDITATION PRACTICE

Meditation is a way to experience and appreciate joy in the present moment.  Research studies find that meditation practice leads to increased feelings of calm and decreased anxiety. It has found to have positive effects for improving sleep, stress management, self-compassion and the ability to focus.  Simply bringing your attention to your breath can bring on a relaxation response and calm your nervous system.

HOW TO START YOUR MEDITATION JOURNEY?

You have to be ready to do a commitment.  It is easier to learn from a teacher when you first start your meditation practice.  You can also get tablet-based meditation apps that can help you to develop your new meditation habit. 

Getting up 10 minutes earlier can help to establish a meditation practice.  Once you start your meditation don’t stop, even 5 minutes a day will give you the benefits. 

WHERE SHOULD YOU MEDITATE—CREATING A SANCTUARY

Creating a peaceful atmosphere is important to begin a successful practice.  When you first start your practice it can be helpful to use a consistent space to mediate.  You can create your meditation area as simply as selecting a comfortable chair or meditation cushion.  Some people like to mediate outdoors or on a quiet bench, just remember that you do not need to sit a certain way in a certain place.  It is an internal experience.  It is about being aware of this moment.

HOW DO I RESPOND TO INTRUSIVE THOUGHTS?

It is normal to have thoughts while meditating.  Try not to judge yourself for thoughts that enter you mind when trying to focus on the present moment.  A common line to try is “I am inhaling in this moment, I feel joy in this moment.”

Try to be an observer of your thoughts and treat them as something transient and passing.  You can think of thoughts of clouds passing through the sky.  Watch your thoughts arise and watch them move away.  For example, if you think “did I remember to send that email?” just acknowledge the thought and let it pass, let it be transient.   

Just remember that breathing is important in meditation and just focusing on that will help you to relax.  Remember that it takes practice to understand meditation, so do not be hard on yourself when you first start.

Submitted by Gwen Cottingham, Registered Nutritionist, g.cottingham@hotmail.com

905-778-9998

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)
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Want to Live to be 100?

Do you want to become Vegan?

Here are some ideas to make a healthy transition. 

 Why should you consider adopting a vegan diet?

WHAT IS VEGANISM?

It is usually defined by what it forbids:  animal products and nothing processed with animal products. This means bypassing obvious foods like meat and dairy, but it also includes obscure items like refined cane sugar because bone char is often used during the sugar refining process.

HOW DO YOU START?

  1.  Shop the perimeter of the grocery store where the fresh produce and nuts and grains are located.  This is also where many stores have bulk bins where you can stock up on dried beans, rice, nuts and lentils.
  2. Go for colour.  Choosing a wide variety of colour will supply you with many different nutrients.
  3. Eat 9-12 total servings of fruit and vegetables per day. 
  4. Discover non-dairy alternatives such as nut milks, nut butters and seasonings. 

BABY STEPS

Start with baby steps.  Focus on introducing more vegetables, beans and grains with the most protein such as chickpeas and cashews.  Phase out animal products and increase your plant intake slowly, some people have a problem with digestion when increasing vegetables.  Choose whole foods.  Build your diet around this and try to avoid prepackaged foods in moderation.  

FILLING THE GAPS

If you become vegan here are some of the most common deficiencies.  Vitamin B12, Protein, Vitamin D, iron, calcium and omega-3’s. 

Vitamin B12 is one of the most common examples.  There are not many foods that supply us with this vitamin.  The only foods are sea vegetables and nutritional yeast (brewer’s yeast).  The best form is through supplementation.

Protein can also be a tricky deficiency.  Protein is important for building muscles, keeping blood cells health and other vital functions so it is very important to do foods rich in protein such as dried beans, lentils, peas, soy and soy products.

Iron is found in kale and spinach.  Pair all iron sources with Vitamin C for good absorption. 

Calcium can also be a struggle, you can find calcium in green leafy vegetables and fortified plant milks but supplementation may be your most convenient option.

Switching to a vegan diet even for just a month can be a big undertaking.  Strive for progress not perfection.  Experiment with different recipes and alternatives when beginning your journey.  Plus ask other vegans for inspiration and support.

Submitted by Gwen Cottingham, Registered Nutritionist,

g.cottingham@hotmail.com905-778-9998

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 
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Want to Live to be 100?

Osteoarthritis 

What causes osteoarthritis?

Weight and aging are the two biggest causes for osteoarthritis.

There are also inherited factors and injuries that predispose people to cartilage damage.  Finally there is the unknown.

Who are experiencing this?

This does not affect primarily the elderly.  The majority of people with arthritis are of working age.  Studies and projections show that within 30 years, nearly 35% of the labour force will be affected by osteoarthritis.  It affects more than 4 million people in Canada, 66% of those are women.  Currently there are more than 100 diseases and conditions that fall under this category.  Osteoarthritis accounts for the majority of hip and knee replacements in Canada.

What causes the pain?

The ends of our bones are covered with an elastic material called cartilage.  Cartilage allows the joints to move smoothly and to act as shock absorbers. Osteoarthritis erodes cartilage from the joints which results in more bone-on-bone interaction, along with an increase in pain, stiffness and swelling.  It can be found in hands, hips, knees, feet, spine and joints, it can be from damage by injuries or diseases such as rheumatoid arthritis.

Inherent risk factors—

As we are, the loss of muscle mass, thinning of joint cartilage and loosening of ligaments that come with aging all contribute.  Researchers are finding that family history is an important factor.  Women are at a higher risk to developing osteoarthritis due to the hormone estrogen.

External risk factor—

Being overweight increases as well as exacerbates the condition and increase the pain.  Normal wear and tear does not cause the joints to degenerate.  Regular activity is good for the joints and osteoarthritis is caused by an injury from not exercising properly, such as wearing proper shoes and landing with your knees bent when jumping.

How Can I prevent or deal with osteoarthritis?

Maintain a healthy weight by eating a balanced diet.  Eat a variety of foods to insure you receive enough vitamins, minerals, and antioxidants.  Choose high-fiber foods such as vegetables, fruits and whole grain.  Choose leaner cuts of meat, eat more fish and reduce your intake of sugar and salt.

Exercising will strength the muscles around the affected area and will provide support and protection.  It will also increase joint mobility.  Choose low-impact exercise such as swimming, cycling and walking.  For the winter months try marching around your home, include stairs and hallways, move to music, engage in active video games like the Wii system, visit places of interest such as museums and finally while watching tv pick up some light weights or use resistance bands.

There are other therapies that help such as acupuncture, massage and yoga. 

So finally it does not matter your age, osteoarthritis is becoming prevalent at an earlier age and we have to start improving our diet and increasing  your daily exercise to keep our ligaments and cartilage healthy and strong to avoid this disease.

Gwen Cottingham, Registered Nutritionist g.cottingham@hotmail.com  905-778-9998

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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