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

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

The 2019 Guide To Feeling Fabulous

During the hustle and bustle of the holiday season we can’t forget about our health and wellness. Here is a calendar to get you motivated. Challenge yourself to pick one activity each day and be rewarded with a healthy and happy you at the end of the month.

Don’t wait until 2019 – start your resolutions today!

  1. Don’t use the elevators for one day.
  2. Get yourself a brand new water bottle or stainless steel mug.
  3. Do 10 flights of stairs today.
  4. Turn off the TV tonight and do something active.
  5. Go for a 10-minute walk during lunch break.
  6. Bring your dog or partner for a 20-minute walk.
  7. Drink 2 extra glasses of water today.
  8. Park as far away as possible today to get those few extra steps.
  9. Try a new fruit that you’ve never tried.
  10. Try a new veggie that you’ve never tried.
  11. Replace your coffee with green tea today.
  12. Go for a walk at the shopping centre and finish your shopping early.
  13. Make yourself a nice veggie soup (keep some meals ready in the freezer for those rush meals during crazy times).
  14. Go shopping for a brand new pair of sneakers or new fitness wear to motivate you to stay active.
  15. Try skipping rope with your kids or hula hoop. Have a competition with them.
  16. Do sit-ups during every commercial while watching TV.
  17. Wake up 30 minutes earlier and go for a brisk walk this morning.
  18. Go to bed 30 minutes earlier tonight.
  19. Give a healthy snack to your closest co-worker for a sur- prise (Goat cheese and Ryvita cracker, walnuts, etc…)
  20. Today close your eyes, turn off the light in your office to take ten deep breaths and relax…
  21. Do some stretches while watching TV.
  22. Do stretches at the office or do push-ups off your desk. Get moving!!
  23. Do a random act of kindness to a stranger.
  24. Give blood.
  25. Get a check-up, awareness is prevention.
  26. Laugh out loud.
  27. Try a fitness class, yoga or the gym.
  28. Clean your cupboards and donate to the food bank.
  29. Give a positive comment to someone each day.
  30. Be happy!
  31. Put your health first & make it a priority!

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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Chili Lime Chickpeas

Chili Lime Chickpeas

It’s always great to have healthy snacks on hand, and chickpeas are a great snack!  You can spice them up like I have below, or you can just keep them plain.

Ingredients

1 can chickpeas, rinsed and drained
1 tbsp chili powder
2 tsp lime juice
1/2 tsp salt

Instructions

In a large bowl, mix together ingredients for chili lime chickpeas. Set aside.
To make the salad, add chickpea mixture to the salad and drizzle with Jalapeno dressing.
Makes 4-6 servings.

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

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
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 Feel Ugh? I mean Really Really Ugh!!!!

Ideas for Lunches that do not Include Bread

Say Bye-Bye to bread/sandwiches.

In North America we eat about the same number of sandwiches made with bread as there are people living on the continent—-daily!  THAT IS A LOT OF BREAD!!!!!

The word sandwich was named after John Montagu, 4th Earl of Sandwich, from England.  It started one day while he was playing cards.  He asked his cook to bring him meat between 2 slices of bread, as he did not want to get his hands dirty and not use a fork.  Other players then started ordering the “Sandwich”.  Thus the sandwich was invented out of a desire for convenience and we have continued the trend for centuries.

There is something comforting about eating food in a neatly wrapped package.  It is tidy, portable and versatile, like a miniature suitcase packed with your favourite things.  It is also about the sensory experience of being able to eat with your hands.

We can still enjoy our sandwich without the bread.  You just need to change the suitcase wrapping.

Here are some ideas to switch up your choices:

Paleo Wraps-often made of coconut meal, these are low in carbohydrates, free of refined sugar and a good source of healthy fats.  Fill them with the fillings you love such as hummus, veggies and any other filling.

Lettuce or Collard Green Wraps-Collard green leaves are stronger than lettuce.  Try putting meatballs inside with veggies and spices.  You can also try diced chicken, avocado, tomatoes and cheese.

Japanese hand rolls-these are made with nori paper.  You can use different quinoa and brown rice dishes, fish, avocado and cucumber.  Add toasted sesame seeds, soy sauce and wasabi.

Portobello Mushrooms-Use as a bun and fill with assorted cheese and meats.

Grilled Eggplant-try using instead of sliced bread.  This works well with barbequed sliced steak or chicken, onion and red pepper.

Sliced apple or banana-spread some nut or seed butter between two slices of apple/banana and drizzle a touch of honey.

Sliced Cucumber-Slice the long way so your cucumber looks like a hot dog bun.  Nut or seed butters work well here, you could also try sliced meat, diced avocado and sauerkraut.

So thinking outside the box can give you lots of ideas for lunches instead of using bread which can be a food that is very unhealthy for you.  Process bread causes a lot of problems in our bodies, it increases blood sugar, provides us with the wrong fats that lead to cholesterol problems and so on.

So look at trying something different and invent you own sandwich, which one day may be named after you.

Submitted by Gwen Cottingham RHN CCP, 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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