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.

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.

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
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)

Butter – Why is it Better

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)

Butter – Why is it Better

Magnesium: Do you have a Deficiency

Did you know that Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production.

Magnesium is essential for maintaining normal bone density, normal cardiac rhythmicity, normal pulmonary function, and normal blood glucose regulation.

Magnesium is one of the most common world-wide deficiencies.  Most doctors are not trained to detect magnesium deficiencies.  It is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s magnesium is stored in the blood.

Without sufficient magnesium the body struggles to make and utilize protein and enzymes.  Magnesium is extremely critical for proper detoxification processes.  As our world becomes increasingly toxic we should increase our need for magnesium.

Here are some major symptoms associated with magnesium deficiencies:

Cardiac Arrythmias, ADHD, Autism, Anxiety, Asthma, Allergies, Muscle Spasms, Twitching and tremors, fibromyalgia, brain fog, migraines and many other health problems.

Best food sources of magnesium:

Wheat bran, cocoa powder, brazil nuts, sunflower seeds, cashew, almonds, peanuts/butter, shrimp, pumpkin seeds, raw green veggies, pink salt, sprouted nuts and seeds and avocados.

Our diets are rich in calcium but not magnesium so try and add more magnesium into your diet.

Submitted by Gwen Cottingham, RHN, 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