Butter – Why is it Better

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.

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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.

Butter – Why is it Better

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.

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Butter – Why is it Better

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.

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Butter – Why is it Better

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)

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Butter – Why is it Better

Immune Boosting for Colds and Flus

Stock up on the right foods and supplements to boost your immune system for colds and flu’s.

PREVENTION IS IMPORTANT

You can make choices now to help your immune system fight off the viruses and bacteria that we will be encountering the next few months.

USE THE RIGHT VITAMINS

Of course everybody knows that Vitamin C is the first choice to stimulate the immune systems.  Food sources are: colourful fruits and vegetables because they contain the most vitamin C content.  Other sources are sweet potatoes, peppers and papayas.

Vitamin D is also very beneficial for our immune systems.  Studies have shown that Vitamin D can strengthen our immunity to infections due to the Vitamin D receptors on our cells found in the immune system.  Therefore it plays a key role in the immune system cells.  Some food sources are fish, egg yolks, but the best source of Vitamin D is still the sun.

Vitamin B’s are the vitamins the immune system uses for protection.  B6 in particular plays a role in biochemical reactions involving cells of the immune system.  Food sources of B6 are chickpeas, lean chicken, bananas and tuna.

Zinc is an essential trace element mineral that affects nearly all body processes.  Dietary sources are oysters, poultry, whole grains, beans and nuts.

Selenium is essential micronutrient for optimal immune function.  Foods that contain selenium are brazil nuts, fish, poultry and grains.

5 EASY TIPS TO BOOST YOUR IMMUNE SYSTEM

  1.  Raise your heart rate.  A 20 minute workout three times a week increases your white blood cells.
  2. Get enough sleep.  A minimum of seven hours per night is protective to your immune system and leaves you less vulnerable to becoming run down and prone to infections.
  3. Balance your stress.  A constant state of stress causes imbalances in cortisol.  Cortisol plays a role in white blood cell production and overall immune function. 
  4. Wash your hands.  30 seconds of washing your hands with soap and water will reduce bacteria on the hands.
  5. Water, Water, Water.  The winter months are when we become the most dehydrated.  Be sure to drink lots of water or eat fruits and vegetables that are high in water content.  Remember that tea and coffee are very dehydrating so you need to drink more water if you consume a lot of these drinks.

It is very easy to keep your immune system healthy and working in great condition, eating, sleeping and exercise are the key targets to do this.

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
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