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
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)

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.


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.


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

Follow us on…

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?


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.


  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. 


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.  


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,


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)

Want to Live to be 100?

Winterizing Your Body


In our Canadian winters, it is all too easy to give in to the tendency to hibernate all season. There are too many fun things to do with friends and family during this season to hibernate. With the right gear and knowledge low key activities such as cross-country skiing, Nordic pole walking, walking the dog and snowshoeing are all fantastic ways to get outside, spend time in nature and get the body moving. Also, check out local parks and ski resorts for rental rates on winter equipment and their different activities.


You should always bring something warm to drink. It could be as simple as hot water with some lemon wedges or green tea. You can also bring some broth-based soup if you are out all day. Stay clear of the temptation to bring coffee, hot chocolate etc. These choices are drinks that will help make your body less able to deal with stress and will decrease your immune system.


Our internal clocks are largely governed by light exposure, so at this time of year when we only have 9 hours of sunlight in December compared to 15 hours in June, crawling out of bed to do something is hard. Hibernation is what we tend to go more towards. Making sure you get outside is really important as well as making sure you get your daily dose of Omega-3, Vitamin D and Vitamin A.

Vitamin D

Vitamin D is a fat soluble vitamin. This vitamin has many health benefits associated with it. It was once believed that it was converted by our kidney, but new research shows that our bodies convert Vitamin D3 into calcitriol throughout the cells. Calcitriol is an important element in the life cycle of keeping our cells in the body healthy. There is no better source to help your body synthesize Vitamin D than the sun itself. In our northern climate it can be difficult to get out in the sun every single day for enough time. To ensure that you are getting RDA of 400 IU, make sure you eat wild, pacific salmon, sardines, skim milk and check your breakfast cereal as well for fortification. Some more common foods are lettuce, dates, cottage cheese and eggs. These are just a few foods that help with Vitamin D.

Vitamin D has many health benefits for our bodies. It helps to keep your bones and teeth strong by promoting calcium absorption and bone building in the body.

It helps to regulate immune system activity and prevents, prolonged inflammatory response in the body.

Helps prevent Type 2 Diabetes, heart disease, hypertension, osteoporosis and cancer.

Regulates the growth and activity of cells in the body. It can be linked to obesity, rickets and diabetes in children and certain types of cancers.

There are several forms of Vitamin D. Here are the different types of Vitamin D.

Vitamin D2 (ergocaciferol) which comes from food sources.

Vitamin D3 (cholecalciferol) which is synthesized in the skin.

Synthetic form is identified as Vitamin D5.

Vitamin D2 requires conversion by the liver and then by the kidney, before it becomes active. This is why people who have liver or kidney disorders are at a high risk for osetoporosis.

Vitamin D3 is usually received from the sun. Once your skin is exposed to the sun, a cholesterol compound in the skin is transformed into a precursor or Vitamin D3.


With a strong immune system you will have more energy and less likely to get sick plus recover quickly if you do. Three words that help with this are: NUTRITION, EXERCISE AND SLEEP.

Get your sleep. If we do not get to that deep sleep stage (REM) our bodies do not benefit from the rejuvenation effects that we all love. Make sure all lights are off in your bedroom, even small lights from electronics (alarm clocks, cell phones etc.).

Water, Water, Water, we highly underestimate just how crucial getting enough water is to our everyday function. It not only helps to lubricate our joints, moisturizes the skin, and helps prevent constipation, but is also key for maintaining a healthy body weight-it increases your metabolism and regulates appetite! Especially when you are feeling sick, extra water is crucial because it keeps your kidneys and liver filtering out toxins. So drink up!!!!


The minute you start negotiating with yourself to make certain food choices or get out to exercise, just always make the right/good choice.


During the winter months, there are many activities to try. Dance lessons, yoga, skiing, Nordic pole walking etc. I will guarantee you will tell yourself “why didn’t I do this before”.


If you fall off the rails, do not be afraid to hit the “Reset button”. You could give up easily on your goals, but instead just reset. During the winter months, if you need to reset, just press that button and start over. Eliminate the “have to be perfect” mentality. The true goal is to never give up.


Having someone that you are accountable to not only keeps you motivated, but keeps you on track with positive reinforcement when you feel like quitting.

The hardest time to stay motivated is now until spring. With all the stress of the holidays, cold weather etc, contribute to a lower immune system which results in “0” motivation to do anything.


Food can be the best tool to use for keeping your body from getting sick.

Foods that work best for the flu are garlic, Vitamin C foods, ginger, yogurt, horseradish and of course water.


Garlic contains allicin which is an active ingredient that has been proven to aid in the body for fighting infection and bacteria.

It also contains a volatile oil that is mostly excreted through the lungs, making it an excellent remedy for respiratory disorders such as bronchitis, mucus, influenza and whooping cough. It is also great in the management of asthma.

Just remember that if you have ulcers that the sulfur compounds in garlic will irritate them. So use them sparingly.

Vitamin C

This vitamin helps to build muscle tissue and boost the immunity. People think of just oranges have high Vitamin C content but broccoli and kiwifruit are just a few foods that are high in Vitamin C.


Ginger can help to ease the nasal congestion that goes with common colds and flu.
Here are foods that help with common cold and influenza—

Blackberry, blueberry, chili, chive, cinnamon, clove, cumin, garlic, ginger, lemon, live yogurt, onion, orange, peppercorns, rosemary, scallion, shellfish, thyme.

Eat plenty of fresh raw fruit and vegetables, especially those that are red, green, or yellow in colour.


This is a good source of healthy bacteria and helps boost your immune system. Please use organic yogurt as there will be less sugar and good quality bacteria in this yogurt. When you do get sick increase your intake of yogurt if you start taking antibiotics for the infection. When you are on antibiotics, they will kill both good and bad bacteria so doing yogurt helps to keep the good bacteria in your colon to help eliminate the bad bacteria/virus.


This helps ease throat and upper respiratory tract infection, plus will help clear out your sinuses. It has antibiotic properties and has also been shown specifically to destroy the flu virus and reduce the severity of flu infections.

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)

Your Cart