Do you Hate Winter Hair????

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
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)

Do you Hate Winter Hair????

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
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)

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.

Do you Hate Winter Hair????

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)

Do you Hate Winter Hair????

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)

Do you Hate Winter Hair????

Kids’ Nutrition

The children in Canada are doing well when it comes to having their nutritional needs met.  Despite this a survey contacted by Health Canada in 2012 reveals that there is still room for improvement when it comes to certain nutrients.

SODIUM INTAKE

The daily intake for children of most ages still exceeds recommendations.  The problem is the sodium found in chips, frozen and canned foods and salty snacks.

Too much sodium has been linked to an increase for high blood pressure down the road.  We can fix this by eating fresh foods and snacking on fresh fruit, vegetables, unsalted nuts and seeds and similar healthy snacks.

CALCIUM

Calcium was found to be 44 to 70 percent inadequate in girls ages 14-18.  Calcium is just not for bone and tooth health, it is also necessary for proper function of the muscles.  We can fix this by boosting calcium rich foods such as cooked greens (spinach, kale), nuts, and almond beverages as well as increasing dairy products such as organic yogurt and cheese. 

MAGNESIUM

Boys over 14 and girls over 9 years of age were found to have inadequate magnesium intake.  Magnesium plays many different roles in our bodies such as blood sugar regulation, muscle and nerve function, blood pressure regulation and the regulation of various proteins and hormones.  We can fix this by eating whole grains, leafy green vegetables, nuts and dairy foods.

VITAMIN A

Vitamin A is important for cell repair and healing, immune system function and proper growth of body tissues and maintaining healthy vision.  This was deficient in children age 9 and older, teenage girls being at the higher risk.  We can fix this by foods rich in beta carotene such as carrots, yams, pumpkins, squash and cooked greens.

SO WHAT DOES ALL OF THIS MEAN?

For the most part, Canadian children are meeting their nutritional needs through diet but a few key areas still need to have improvement.  The safest and most natural way to do this is to address these areas by adding the right foods into their diets.  Learn to read package labels and understand what you are looking at on these labels.  Check ingredient lists to see where sugar, sodium and bad fats are in the list.  These should be at the bottom not the top of the list.  Lastly, get the kids involve in making the decisions and preparing the food.

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)

0
Your Cart