Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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The Benefits of Vitamin C, Inside & Out

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We Often Hear...

...that Vitamin C is good for our health, but have you ever wondered why? What exactly does Vitamin C do? What benefits does it have?

I've received these kinds of questions from my clients, so this week I wanted to talk a little bit about what Vitamin C can do for our bodies, inside and out!

Vitamin C is also known as L-Ascorbic Acid and is a water-soluble vitamin. It occurs naturally in some foods, and is added to others. Since we cannot store Vitamin C in our bodies, it is important to integrate it into our regular diets.

The ideal daily amount of Vitamin C is 65-90mg, but this can vary depending on your age, gender and medical condition.
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#1: Antioxidant Properties

We always talk about antioxidants, but what are they exactly? Antioxidants are substances that play a central role in good health and preventing disease. One of the many amazing things they do is help fight against disease-causing free radicals.

One of Vitamin C's most impressive benefits is the fact that it acts like an antioxidant when it enters our bodies and makes use of its disease-fighting properties. This is why Vitamin C-rich fruits and vegetables have such a good reputation when it comes to disease prevention, they are literally filled with little disease-fighters! 

Some examples of Vitamin C-rich foods include: guava, bell peppers, kiwis, kale, broccoli, brussels sprouts, lychees, papayas, strawberries and citrus fruits such as lemons and oranges. Some more surprising foods are rich in Vitamin C as well, including parsley, rose hips & chili peppers.
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#2: Makes Our Skin Glow

Vitamin C has long been hailed as an incredible product to achieve glowing, clear skin. This can be achieved by eating Vitamin C-rich foods like those listed above, or by taking Vitamin C supplements.

However, Vitamin C has become popular more recently in the skincare world. Now, we can integrate this incredible ingredient directly into our skincare routines! Various personal care companies have come out with different Vitamin C-based products, but the one that I recommend is Beautycounter's All Bright C Serum. It's quickly become a best-selling product and is only made with safe ingredients to boot. Here, you can see my beautiful friend and collaborator wearing nothing but the Bright C Serum and lip gloss. After 8 weeks of using this serum, 100% of users said that their skin looked brighter and 97% said their skin looked more youthful.

Integrating Vitamin C into our skincare routine does wonders to slow down skin aging and protect against and reduce the appearance of skin damage. It lightens hyperpigmentation caused by acne or sun damage and reduces inflammation.​​​

#3: Increases Iron Absorption

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Iron is a very important mineral that helps to transport oxygen around our bodies. Unfortunately, many people (and especially women) struggle with anemia, a type of iron deficiency. 

In order to help fight anemia, it's important to optimize our iron absorption. Iron absorption refers to the amount of iron that we're actually able to keep in our bodies when we consume it. There are several different substances that can help with iron absorption, and Vitamin C is one of them!

Some examples of iron-rich foods include: lean red meat, chicken, seafood, lentils, beans, dried fruits, nuts, seeds, eggs and spinach. Try pairing some of those foods in the same meal as some of the Vitamin C-rich foods mentioned above to maximize your iron absorption! 

Some easy examples include chicken fajitas made with bell peppers and a squeeze of lemon or a fruit salad with some nuts & seeds sprinkled on top!
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#4: Acts As An Immunity Booster

Last but not least, Vitamin C is an incredible immunity booster. Vitamin C-rich foods like lemons and oranges are some of the most well-known immune-boosting foods out there.

A lack of Vitamin C can even make you more prone to certain illnesses. It's very important to integrate enough Vitamin C into our diets. It can't be stored in our bodies, so we need to remember to eat it on a regular basis. 

What's your favourite way to eat Vitamin C?

All In All...

It's amazing how many benefits consuming Vitamin C can bring us! Did you know about all these difference health benefits, inside and out? Did any surprise you?

We're lucky, because Vitamin C-rich foods are so fresh and delicious that they are no trouble to consume at all! Which one is your favourite? I would love to hear what you think, so feel free to reach out on my Facebook page.

My Clean Beauty Detox Meal Plan

Do you want help putting together healthy, delicious meals full of rich nutrients like Vitamin C? Click here or on the button below to download my FREE Clean Beauty Detox Meal Plan. The recipes are absolutely delicious, and you'll see how beauty really comes from the inside out and starts with what we put into our bodies!
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Get My FREE Clean Beauty Detox Meal Plan!
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The Benefits of Dry Brushing

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Brrr... Winter's Here! 

For all of you who live in a cold climate like I do, you're probably trying to find every possible way to keep your mind, body, and skin healthy during the winter months. Our skin is specifically impacted by the colder weather, so I'm super excited to share my favourite dry brush to use, the Prana Brush. 

The Prana Brush really is the best dry brush out there. It's made with extra fine, ion-charged copper bristles and is made out of extremely high quality and sustainably harvested beechwood. Seriously, each brush looks like a work of art!
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Prior to receiving a Prana body brush, I'd heard a little bit about some of its benefits such as brighter skin and reduced cellulite. Since using the brush and reading articles like this one, however, I've learned about other benefits such as improving our lymphatic systems and increasing circulation. 

I know a lot of my clients head out on winter getaways around this time of year, so I wanted to share a little bit more information about the benefits of dry brushing this week. Trust me, dry brushing will make your skin look and feel great!
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#1: Reduce Cellulite 

One challenge we face as women is cellulite. Cellulite is a natural phenomenon that affects women of all different shapes, sizes, and fitness levels, and is never something to be ashamed of.

Generally speaking, women have thinner skin and connective tissue layers, as well as thicker fat layers. The opposite is true for men. The good news is that dry brushing can help move and distribute fat deposits on the skin, while also increasing blood flow and cell renewal to make the skin look tight and firm. ​
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#2: Exfoliation

The second and more obvious benefit of a dry brush is exfoliation. Microbeads have been banned in many countries, which is great news due to the harm they can cause to hormones and the endocrine system, as well as the impact they have on the environment. Some brands have also resorted to using other exfoliants like walnut shells or apricot kernels, which can irritate sensitive skin.

As we age, however, the necessity of exfoliation increases as our body loses its effectiveness in shedding dead skin cells. Worry not! Dry brushing is a great alternative to exfoliating cleansers. It removes dead skin cells that are no longer needed and primes your pores to take on whatever moisturizer you use. Last night, for example, I gave myself a good dry brush scrub, followed by a lather of BeautyCounter’s Countermatch Adaptive Body Moisturizer, and it left me feeling fabulous!
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#3: Our Lymphatic Systems

Want to give yourself a cleanse? Dry brushing also helps improve the function of the lymphatic system, our body’s natural detoxification process.

The lymphatic system circulates white blood cells around the body that help combat infections. While the body has 600-700 lymph nodes situated in various places, some of them are close to the skin’s surface in areas like the armpits and groin. Dry brushing those areas and the rest of your body can help stimulate the lymphatic system and your body’s natural detoxification process.
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#4: Circulation

Having trouble waking up in the morning, or feeling sleepy throughout the day?

Dry brushing can help improve our circulation, which in turn gives us a great boost to start the day. This is a great tactic for those of you trying to cut down on caffeine!

Dry Brushing Overall

Who knew that one little brush could do so much? It's no wonder that dry brushing is gaining such widespread popularity lately. Various methods of exfoliating have been practiced for hundreds of centuries by various countries and cultures, after all. 

With all of the benefits that we learned about today, I would highly recommend that you give dry brushing a try! It's an all natural technique that has truly stood the test of time.

​If you'd like more information about the brush I use, click here for more information. 

Want More Natural Beauty Tips?

If you liked reading about the benefits of dry brushing and want more natural health tips, you've come to the right place! I would love to chat with you about clean beauty and whatever other health and beauty concerns you might have. Click here or on the button below to schedule your FREE call.
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Schedule My FREE Call Now!
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How To Practice Gratitude When The Going Gets Tough

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Thanksgiving Is A Great Reminder

Happy Thanksgiving everyone!

I hope you are all able to spend time and get together with friends, family, and your community this long weekend. Around Thanksgiving, people oftentimes reflect on what they're grateful for. Although it's great to practice gratitude all year round, Thanksgiving provides the perfect opportunity to reflect on deeply on the things that are meaningful and important to you.

I decided to write this blog post because sometimes, gratitude is difficult! When tough things happen in our lives, or even when our day to day lives seem normal or uneventful, it can be easy to take things for granted and forget gratitude. It happens to the best of us! So, I'm taking this opportunity to reflect on the things that I can be grateful for no matter what. I would love to hear what things you're grateful for, too! 
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Our Health & Health Care Facilities

It's so easy to forget about it when we're healthy, but it's truly important to remember all that our bodies do for us. If everything in our bodies is functioning well, we should truly be grateful for our health! In addition, us Canadians can truly be grateful for having access to affordable and high quality health services when we need assistance. 

This has been a personal topic for me in the past months, as we have been working towards long term care for my husband's father. My father has also been going through cancer treatments. These are difficult and emotional circumstances, but I've been working hard to be grateful for the high quality and careful treatment they have been getting. It has truly helped me keep a positive perspective to remember that we have access to such great assistance.

I'm also grateful for my own healthy body, that of my family, and the fact that we just celebrated my mother's 80th birthday together.
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Our Families, Friends & Communities

I have an absolutely amazing community around me, and I almost have to pinch myself daily to remind myself that it's real! No matter what happens in my life, I know that I have an amazing support system around me, and I'm incredible grateful for that.

Community means different things to different people, but for me, I have my loving husband, my children, my first grandchild little Enzo, my family, my friends, and my health & work community. I am truly blessed to live my life surrounded by so many incredible people that inspire me!
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Our Personal Journeys

Life isn't always easy! While it's sometimes challenging, it's important to remember that our struggles in life make us stronger. Sometimes it's helpful to think about past hard times or difficulties you've been through, how you got through them, and where you are now. It's amazing to realize how much we have accomplished and surmounted in our personal journeys!

Be grateful for everything you've experienced that makes you who you are, as well as the strength you've demonstrated by getting yourself through all that life has thrown at you. Life is a rollercoaster, and every hardship eventually leads to something good.
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We Have So Much To Be Thankful For

Overall, there are tons of things that we all have to be thankful for, no matter what life throws at us. It can be helpful to remember these things during hard times, or any time, as aiming to find life's silver linings and being appreciative for the little things can truly change your perspective and calm stress, worries, and fears.

I'm wishing you all a wonderful Thanksgiving with lots to be grateful for!
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What You Need To Know About Intermittent Fasting

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About Intermittent Fasting

You might've heard the term intermittent fasting recently, as it has become something of a buzz word in the health community these days. You might be wondering, however, what exactly intermittent fasting is. 

I decided to write this blog post this week in order to give you a little bit of a better idea about what it is. Intermittent fasting might sound intimidating, but it's really not. In fact, it's an incredibly useful healthy promoting & weight loss tool!

First things first, intermittent fasting is an eating pattern that goes back and forth between fasting and eating. Basically, you concentrate when you eat into specific periods in the day, and don't eat during the other times. It focuses on when you eat, rather than what you eat. 

Keep reading to find out more about ​intermittent fasting...
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How To Practice Intermittent Fasting

First things first, it's important to know that there are a lot of different ways to practice intermittent fasting, and it's important to find what works best for you. 

An easy way to build up to intermittent fasting is first, to not eat after dinnertime. It can be tempting to snack after dinner, but try and replace those cravings with having a nighttime tea or low-calorie beverage instead. Then, you can try and delay your breakfast in the morning until 10am or 11am. There you have it! You're already fasting for 14 -16 hours, and concentrating your eating between approximately 10-11am and 6pm.

Some people also find it helpful to practice intermittent fasting periodically. For example, you can try and do it during weekdays, and take a break on the weekends, or do it on alternating days, or a couple of days per week.
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The Benefits of Intermittent Fasting

Intermittent fasting is still relatively new, at least in the research world, so there are still lots of studies going on to uncover the extent of its benefits. However, the following benefits have already been demonstrated:
1. Weight Loss: Because intermittent fasting reduces the number of meals you eat, or allows you to do less "snacking," it has widespread weight loss benefits. It's also been shown to precipitate hormonal changes such as lowered insulin and increase fat burning hormone levels.
2. Health Benefits: Intermittent fasting studies have shown reduce inflammation, improved heart health, cancer prevention, improved brain health, and even longer lifespans. 
3. Giving Your Digestive System A Break: It's easy to forget, but our bodies are absolutely incredible and are working for us 24 hours per day! Intermittent fasting allows us to give our digestive systems and metabolisms longer periods to rest and recharge, helping them function better overall!
4. Convenience: It's definitely a lifestyle change, but intermittent fasting can be incredibly convenient when it's done right. It can help with meal planning, day to day efficiency, help us be present with our food, and decrease the amount of dishes to clean!
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Intermittent Fasting Overall

Intermittent fasting might not be for everyone, but it can be a great tool to try when trying to lose weight, or just feel healthier overall. Remember, there's no one "right way" to fast intermittently; integrating it into your lifestyle should be a process of discovering what works best for you. If you have any health-related concerns, I would recommend consulting your health care professional before taking this on. 

Want More Information?

If you'd like more specific information about intermittent fasting and how to integrate it into your life, or would just like to talk about how you can start working towards your healthiest body ever, I would love to talk to you! Please book a FREE 30 minute health coaching call with me by clicking here or on the button below, and I'd be happy to answer any of your questions, concerns, or just chat!
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Book Your FREE Call Now!
Recently On The Blog:

Transformation Tuesday: Stacy's Story
The Best Condiments for Weight Loss
Enjoy BBQ Season!
How A Morning Routine Helps With Weight Loss
How To Choose a Healthy Meal Kit Service
​
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The Best Condiments For Weight Loss

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Condiments Might Seem Like...

..a small part of what we eat, but the truth is, some condiments can gang up and sabotage our healthy diets! The most common reason for this is that many condiments (especially those that are store bought) are loaded with additives, salt, sugar, fat, and are also highly processed. 

On the other hand, when we choose the "right" condiments, they can add flavour and even health benefits into our recipes. In this week's blog post, I'll be talking a little bit about condiments to avoid, condiments to try, as well as giving you a recipe for Cleaned Up BBQ Sauce at the end of the post.
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Condiments To Avoid

As previously mentioned, the problem with many condiments is that they are secretly packing tons of salts, sugars, unhealthy fats & additives. One easy tip to keep in mind is when you're buying store bought condiments, always read the label and be mindful of the ingredients listed. A few condiments to watch out for include:

-Relish (often high in sodium & sugar)
-Creamy salad dressings (often high in unhealthy fats, sugar, sodium, calories & additives)
-Tartar sauce (high in sugar, sodium & calories)
-BBQ sauce (high in sugar & sodium)
-Ketchup (high in sugar)
-Mayonnaise (often high in calories & sodium & unhealthy fats)

Of course, this doesn't mean that you should never eat the condiments listed above, but just consume them in small amounts & in moderation. It's also ideal to opt for organic, natural or homemade options when you can (like my recipe for BBQ sauce below!).
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Condiments To Try

You're in luck, because there are tons of condiments out there that can actually add health benefits to your meals, as well as tasting great. I've listed some of my favourites below, but I would love to hear about yours too!

-Guacamole or sliced avocado (healthy fats & fibers)
-Hummus (a source of plant-based protein, fiber, magnesium & folate)
-Salsa (low sodium, no added sugar salsa is low is calories)
-Pesto (traditional, homemade pesto is high in zinc & antioxidants)
-Tahini (rich in plant-based protein)
-Sauerkraut (low in calories & a fermented food)
-Plain greek yogurt (healthy, low sugar alternative to cream-based condiments)
-Extra virgin olive oil (rich in antioxidants and healthy fats)
-Hot sauce (can be high in sodium, but low in calories)
-Tamari (lower in sodium than soy sauce, gluten free)
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Simple Swap BBQ Sauce

Ingredients:
  • 1/2 cup tomato paste
  • 1 cup water
  • 1/4 cup maple syrup
  • 2 tablespoons fancy molasses 
  • 3 tablespoons apple cider vinegar
  • 1/2 teaspoon cinnamon
  • 1 tablespoon cumin
  • 2 teaspoons paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground mustard
  • 1/4 teaspoon cayenne pepper

Instructions:
  • In a saucepan over medium-high heat, stir together all the ingredients and bring to a boil. Reduce heat and let simmer for 20 minutes, stirring occasionally. 
  • Transfer to a jar and let cool. Enjoy!
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Pro Tips:
  • Can be used as a dipping sauce or as a marinade.
  • Can be stored refrigerated in a mason jar for up to 7 days. If freezing, leave about 1 inch of head space from the top. 
  • If you like it spicy, add chili powder.
  • If you like thinner sauces, add water (1 tablespoon at a time) until desired consistency is reached.
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Learn More About Food Swaps!

Do you want to learn more about how to make Simple Swaps like these into your daily life, and work towards your healthiest body ever? You're in luck! My signature Simple Swaps to Slim Down Program will help you do just that. If you would like to talk to me directly, I'd be happy to answer any questions you might have. Book your FREE 30 minute health coaching call with me by clicking here or on the button below.
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Enjoy BBQ Season!

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Summer Is Here!

This means that we’ll be spending lots of quality time outside, in the sunshine, with our friends and families, which is great news! In terms of our diets, however, this also means that we’ll be doing a lot of barbecuing and having ​social gatherings.

Some people find it hard to keep on track with what they eat at these kinds of gatherings, but never fear! If you use the following tips, you’ll be able to stay on track with your eating habits and enjoy barbecues and communal meals just the same.
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#1: Bring a Dish & Make Your Own

As a general rule, food that you make at home will always be healthier than food that is store bought or ordered at a restaurant. Store-bought foods often contain a lot more sodium and sugar than we would normally cook with at home. So, if you’re attending an event such as a barbecue, it’s a great idea to offer to bring a healthy side dish that you make yourself. The host will appreciate it, and you can ensure that there’s a healthy dish for you to snack on at the same time!

Personally, I love bringing side dishes such as veggies, fruits or salads to these kinds of events.

#2: Be Mindful of Your Portions

Everything in moderation! Eating in a balanced way isn’t always about what you eat, but how much you eat of it. When eating at large gatherings, one of the best things you can do for your body is think about your portions. 

As a general rule, I love to focus on the veggie dishes, which can be anything from salads to grilled veggies. Try and fill at least half your plate with veggies. Then, you can split the other half of your plate between proteins and grains or starchy vegetables. 

It can be easy for our eyes to be bigger than our stomachs, so only put what you know you can eat on your plate. You can always go back for more if you’re still hungry!
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#3: Opt for Whole Grains!

As often as you can, opt for the whole grain option. That means whole wheat burger buns, hot dog buns, bread, or even pasta for pasta salad. If you’re attending a gathering, you can even think about bringing some whole grain options along if you aren’t sure if there will be any available. This is a great healthy tip, and you can barely even taste the difference.

You can also skip the grains all together and opt for veggies that can substitute them like spiralized zucchini, cauliflower rice & spaghetti squash!

#4: Choose Quality Proteins

When choosing your proteins, you will ideally want to aim for around 20g of protein. It's best to opt for high quality proteins, so look for organic and grass-fed meat, as well as wild meat and fish. These proteins often taste even better, too! When available, you can also try plant-based proteins such as veggie burgers, and avoid processed meats such as hot dogs and sausages.
 
Additionally, when you're choosing your condiments such as bbq sauce, ketchup and relish, be mindful that many condiments are high in sugar and unhealthy fats. Make sure that you read the labels to try and keep your blood sugars balanced by selecting low sugar options.
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#5: Sip on Healthy Drinks

Sugary drinks are definitely something you will want to avoid at summer barbecues or communal meals, as the calories can add up fast. This means avoiding soft drinks, or overly sweetened iced tea or lemonade. Try drinking water, but make it creative! You can infuse your water with fruits, vegetables, or herbs. You can also try drinking sparkling water, or try making your own unsweetened iced tea or lemonade.
 
If you want to have a little bit of alcohol, stick to low-sugar alcohol choices such as a glass of wine, a vodka soda with lemon or lime, or a gin and tonic. 

#6: "Prioritize" & Enjoy Your Food!

Last of all, remember to enjoy yourself! As we’ve talked about, total health is all about balance. If there’s something you really love eating at a barbecue or summer event, don’t deprive yourself of it! Choose one thing that you love, make room for it on your plate alongside your healthy choices, and really savour it and practice mindful, slow eating!

Enjoy barbecue season!
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Want To Learn More Swaps Like These?

Do you want to learn more about how you can make simple swaps such as these, get healthy and energized, and work towards your leanest body ever? I would love to talk with you! Book a FREE coaching call with me by clicking here or on the button below. We can talk about your goals and setbacks, and make a plan to start your health journey together!
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Book Your FREE Call Now!
Recently On The Blog:
​
How a Morning Routine Can Help with Weight Loss
How to Choose a Healthy Meal Kit Service
The Top 5 Common Toxins in Personal Care Products
How to Stick to your New Year's Resolutions
How my Son's Cancer Helped me Find my Why
A Day in the Life of the Simple Swaps Program
​
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How A Morning Routine Helps With Weight Loss

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Healthy Habits

There are so many different elements that go into building and maintaining a healthy lifestyle. As we've discussed, total health is about more than just what we eat and what we do for exercise, but it's about how we integrate healthy habits into our lifestyles. These habits contribute to the health of our bodies, minds & spirits, and also make physical health and losing inches that much easier as an added bonus!

This week, I wanted to talk about how establishing a morning routine helps with weight loss, which is yet another healthy habit we can develop to maximize our health. 

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#1: Mindset & Focus

First of all, establishing a consistent morning routine really helps to establish our mindset and focus for the day. In our busy lifestyles, it can be difficult to find time for ourselves with so many family, social, professional and community commitments. Taking some time to prioritize our routines in the morning can help us feel centered and prepared for everything else we will take on during the day! 

Additionally, when we are trying to be mindful of eating right and maintaining healthy habits, it helps if we are consistent with those habits. Having a routine in the morning ensures that we have enough time to prepare food for the day, stay on top of our daily schedules and eat a fulfilling breakfast, which brings me to my next point...
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#2: Filling, Protein Rich Breakfast

When we are rushing in the mornings, or do not have them properly planned out, it is very difficult to make the time to eat a proper breakfast. However, breakfast kick starts our metabolisms for the rest of the day, so it's immensely important to eat one that is filling and protein rich so that we feel energized and full throughout the day!

When we establish a morning routine, we ensure that we will have the time to nourish our bodies with a great breakfast, and enjoy it too! Wondering what to eat for breakfast? Check out my recent blog post about the 3 must eat breakfast foods.

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#3: Planning For The Day

As mentioned above, what we do in the morning sets the tone for our entire day. Establishing a consistent routine in the morning gives us the time to plan and do everything necessary for the rest of the day. Will you need to prepare a lunch for yourself, or for your family? Will you need to pack extra clothes for exercising? Do you need to go grocery shopping? These are the kinds of questions that we will have the time to ask ourselves!

This consistency immensely helps maintain our healthy habits, and in turn keep working towards our health and fitness goals successfully!
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Let's Talk About Healthy Habits

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Do you want to talk more about what habits you can implement to help you continue to work towards your health and weight loss goals? I would love to talk to you about just that! Click here or on the button below to book a FREE health coaching call with me and talk about how you can work towards your healthiest body ever. 
Book Your FREE Call Now!
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How To Choose A Healthy Meal Kit Service

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Meal Kit Services...

...are just one of many modern conveniences to help people keep themselves healthy. They are especially popular amongst people who are extremely busy and have difficulty finding time to cook homemade meals, but don't want to sacrifice their health. 

There are so many different meal kit companies out there these days, it's sometimes difficult to pick one that is healthy and just right for you. I decided to write this blog post to offer some tips on finding the right meal kit service, if you're thinking about looking for one. Make sure you read all the way to the end, because you will be provided a coupon for a local meal kit service as well as a free recipe. Enjoy!
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#1: High Quality Ingredients

One of the first things you should be looking for in a meal kit service is high quality, fresh ingredients. As we already know, high quality, fresh ingredients are one of the building blocks of vibrant health!

When trying to assess whether a company uses quality, fresh ingredients, you can look for things like no preservatives or additives, homemade sauces and salad dressings and spices and toppings packed with quality ingredients. You can also keep an eye out for locally sourced or "farmer to fork" ingredients. You can read about the benefits of integrating locally sourced food into your diet in my recent blog post here.

#2: Blood Sugar Balancing

Make sure that the meals that the service offers are blood sugar balancing. As we talk about in the Simple Swaps Program, low glycemic meals balance blood sugar, keep our metabolism humming and our hormones happy.

Keep an eye out for ingredients like whole grains, the right combination of carbs, proteins and healthy fats.
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#3: Environmentally Friendly

Along the same lines of looking for locally sourced food, it is also important to make sure the companies we use take the environment into account. Look for companies that use less packaging, as all kits should be going directly from the commercial fridge to your kitchen and not travel huge distances across the country. For this reason, it's a great idea to pick a local company. 

Personally, I would highly recommend using Zesty Kits, a wonderful, Regina-based meal kit company that I have worked with extensively. Keep reading, because I will be providing a coupon and a free recipe from Zesty Kits at the end of this post!

#4: Food Guide Approved

Another great thing to look out for is whether the meal kit service is approved according to the new Canadian Food Guide.

This brand new version of the guide had added in more plant-based protein options, increased the amount of vegetables we should be eating and encourages people to spend time together in their kitchens, develop basic cooking skills and bond as a family. Meal kit services can be a great way to get cooking with the kids!
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#5: Options, options, options...

One last thing to look out for is that the meal kit service you choose has tons of options. For example, dairy free/minimal dairy, carnivore, clean eating, vegetarian, vegan, gluten-free and so on.

Some meal kit services even offer different size options, for example, for couples or larger families. You want to make sure that the company offers something for everyone depending on different nutritional needs and preferences!

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My Recommendation: Zesty Kits

As mentioned above, my personal meal kit service recommendation in the Regina area would without a doubt be Zesty Kits. They definitely fit all of the criteria I listed above, and more! All of their meals are prepared in Regina, and they deliver to Regina, White City, Emerald Park, Pilot Butte and hopefully more cities soon! They currently have a waiting list for both Saskatoon and Moose Jaw.

Lucky us, because they have provided me with a discount coupon to offer all of you. If you enter HEALTHCOACHCHERYL at the checkout, you will receive $20 off your first order. Give them a try today! Keep reading to check out one of their awesome recipes.
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Recipe Time: Blueberry Chicken Bowl

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes 4 large servings

This beautiful superfood filled bowl is the perfect dinner to compliment a sunny day. This blueberry chicken wild rice power bowl is topped with a zesty blueberry vinaigrette and filled with 3 recognized superfoods: blueberry, almonds and spinach! This delicious bowl will leave you feeling satisfied and energized.

Bowl Ingredients:
-1 cup brown rice
-1/3 cup wild rice
-2 2/3 cup water
-1 tsp. lemon pepper spice mix
-400 gr. chicken breast
-4 cups spinach
-2 oranges
-1 cup blueberries
-1 cucumber
-1/4 cup sliced almonds
-1/2 tsp. salt
-1/8 tsp. papper
-1/2 tsp. oil
​-Olive oil

Blueberry Dressing Ingredients:
-3/4 cup blueberries
-1/2 cup olive oil
-2 tbsp. red wine vinegar
-1/2 tbsp. maple syrup
-1 clove minced garlic
-1 tsp. dijon mustard
-1/2 tsp. salt
-1/8 tsp. pepper

Instructions:
-Turn on the oven to 375 F for the chicken. In the sink, place the rice in a strainer and rinse it well.  In a pot, add the wild rice and brown rice, 2 ⅔ cup water, about ¼ tsp salt and a pinch pepper. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.
-While the rice is cooking, place the chicken breasts on a non stick lined baking sheet, coat the chicken with lemon pepper spice blend, about ½ tsp oil and ½ tsp salt. Once the oven is hot, bake the chicken for 15-20 minutes. Let rest for about 5 minutes and cut the chicken in 1/2 cm slices.
-While the chicken and rice are cooking, cut the cucumber in 1/2 cm slices. Cut the orange in slices: Start by slicing off the ends of the orange. Place the orange on one of its cut surfaces, then insert the knife blade into the space between the flesh and the skin at an angle that matches the contour of the fruit. When all the skin is removed slice the orange in 1/2 cm slices.
-In a blender, add all the dressing ingredients and blend until smooth.
-In individual bowls place the cooked wild and brown rice, the spinach, cucumber, orange, blueberry and lemon pepper chicken breast slices. Drizzle each bowl with about blueberry dressing. Garnish with almond slices. Serve.

Let's Talk About Meal Kits!

Have any questions about what to look for in a meal kit service, or meal planning more generally? I would be happy to provide you with additional tips if you book a FREE 30 minute health coaching call with me. Just click here, or on the button below. 
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The Top 5 Common Toxins In Personal Care Products

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Total Health is Being Aware

As a health coach and an advocate for total health of the mind, body and spirit, I have realized the importance of what we put in our bodies. This doesn't only apply to food, however.

The truth is that many large personal care companies and brands still use harmful toxins in their products, and many people continue to use them without even knowing it. This is why I would like to help you make conscious and informed decisions about everything that we put in our bodies.

Let's face it, navigating the beauty market's endless labels of scientific jargon can be daunting. That's why I put together this list of toxic beauty ingredients to avoid. I hope it will make your journey to swapping to safer products and being informed about what you are putting in your body a little bit easier! 
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#1: Fragrance

Bad news: sometimes what smells good isn’t good for you. Companies use the term “fragrance” on ingredient labels to cover up a mix of secret ingredients, some of which can be toxic and lead to issues with allergies, dermatitis, respiratory distress and potential effects on the reproductive system.

Worry not! There are plenty of great smelling all natural products and brands out there, like this one from Beautycounter. Fragrance may appear on the labels of every type of beauty product, but you should especially look out for it in perfume, cologne, conditioner, shampoo, body wash and moisturizer.

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#2: Parabens

Luckily, the concern with parabens has caught on and now we often see the label, “paraben free,” while scanning the drug store. Like many other toxic beauty ingredients, parabens are used to help preserve makeup and prevent mold. But for us ladies, what is particularly alarming about parabens is their link to breast cancer. 

Parabens are an estrogen mimicker, which means they increase estrogen when the chemical is absorbed through the skin via makeup, body washes, deodorants, shampoos and facial cleansers. They have been linked to all kinds of hormonal imbalances for both men and women and are linked to early puberty, infertility and parabens found in breast cancer tumors.
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#3: Sodium Laureate Sulfate (SLS)

Foaming cleansers feel great on the skin, but that sensation can be a result of Sodium Laureate Sulfate, a surfactant that is found in approximately 90% of personal care products such as shampoos, body washes, mascaras and acne treatments.

​SLS has a degenerative effect on cell membranes, and higher concentrations have been shown to potentially cause depression, laboured breathing, skin irritation and corneal damage. Trade off the foaming sensation for the something like the Nourishing Cream Cleanser from Beautycounter. It's free of surfactants and sulfates, and leaves the skin feeling calm, nourished, and fabulous. 

#4: Hydroquinone

Hydroquinone has a variety of purposes, but most of them are related to achieving either a lighter or more even skin tone or getting rid of spots, freckles, or sun damage spots. However, the melanin inhibiting property of this chemical is harmful to our health and can cause severe sunburns, rashes and irritations.

​Some effects can be more dramatic, as the British Journal of Cancer has found links between hydroquinone, the creation of cancer cells and the mutation of genes resulting from interactions with the chemical. 
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#5: Formaldehyde

Formaldehyde might sound a little bit alarming, but what it really does is preserve products and prevent bacteria from growing. This preservative, however, is not an innocent one and is considered to be a carcinogen by The International Agency for Research on Carcinogens (IARC).

Formaldehyde is most often found in nail polish, body washes, conditioners, shampoos, cleansers, eye shadows, and nail polish treatments, and is also linked to nasal and sinus cancer, as well as myeloid leukemia. Luckily, these days there are all kinds of natural nail polishes to give you that pop of color without the dangerous potential side effects. ​
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Stay Educated & Informed

A few more toxic ingredients to avoid as well include: Retinol Palmitate, Oxybenzone, PEGs, Phthalates, and Toluene.

This long list of toxic ingredients might feel overwhelming, but it’s important to educate yourself on what you put in AND on your body. We are lucky that we now have access to so much more information that will help keep us vibrantly healthy!

It's a great idea to keep a note on your phone or on paper with you when you go shopping, that way you can check it before buying any harmful products. After all, knowledge is power! Let's feel strong and healthy, and glow from the inside out. That's what total health ​is about!
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Book Your Free Clean Beauty Call

Are you interested in swapping to safer beauty products? Lately, I've been working with Beautycounter, who is a huge advocate for safer beauty practices. In fact, they've already banned over 1700 toxic ingredients!

If you're interested in learning more, please book a FREE clean beauty call with me. We can go through some of your products to determine if they are safe, and I can help give you ideas to swap to safer options.
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How To Stick To Your New Year's Resolutions

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We're Already Well Into 2019

...can you believe it? With the blink of an eye, we are already well into the new year! This is about the time that new year's resolutions have already begun to falter. They always seem like a great idea on January 1st, but a few months in, it might seem like those resolutions are a little bit difficult to keep up with and maintain. That is completely normal!

The new year provides a great opportunity for reflection and goal-setting for the year to come. This is why I think new year's resolutions are a great thing. However, it is important to set the right resolutions. Resolutions that are realistic and authentic. We should be setting goals that we really want to achieve all year round, and not just because a new year is beginning!

This is what inspired me to write this week's blog post! I want to provide my best tips for actually keeping your new year's resolutions and implementing them into your life in a meaningful way. 
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Don't Be Too Hard On Yourself

You might have set a lofty goal as a new year's resolution, whether is relates to general health, weight loss, exercise, family, career or something else entirely. You might be realizing you were a little too ambitious with the goal that you established. Not to worry!

It is so important to be easy on yourself. There is nothing wrong with reevaluating your new years resolution, or even just adjusting the pace you will maintain to achieve it, to make it more realistic. For example, if your new years resolution was to work out 5 days a week at the gym in order to lose weight, a more realistic version of that goal would be to try and do something active 5 days a week. You don't necessarily need to go to the gym every day to be active! Try going for walks with friends or loved ones, playing with your children, grandchildren or pets, or taking the stairs instead of the elevator.
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Connect With Your Community

It has been widely established that the best way to stick to a goal is either tell someone else, or involve someone else, in the completion of that goal. People find it much more difficult to give up on a goal if someone else is holding them accountable!

If you really want to stick to your new year's resolution, it can be greatly helpful to connect with the community that is related to it. This community can be big or small, from just one person to a whole group of people! For example, if your goal is to live a healthier lifestyle or lose weight, consider connecting with a health community, or simply finding a friend or family member that would like to be your exercise buddy. If your goal is to get more in touch with your spirituality, consider connecting with a local faith or spiritual community, whatever that might look like for you.
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Remember Your Why

When we make goals or resolutions for ourselves, there is always a reason behind them. So, when you are feeling overwhelmed or frustrated with your goal, try and remember why you set it in the first place. Staying in touch with the driving forces behind your goals is a great way to stay centered, even when they feel daunting.

In a recent blog post, I wrote about why I am so passionate about living a healthy lifestyle and helping others do the same: my family. Many of my clients want to feel healthier and more energetic so they can keep up with their busy family and social lives. On days where living a healthy lifestyle feels like too much, be gentle with yourself and remember your why. You don't need to be perfect! Just keep moving forward little by little, and you will attain your goals!

Join My Health Community

My Simple Swamps Program is one way that you can connect to a health community to help you achieve your health and wellness goals.

If you want to learn more about joining the program, click here for more information about the program. Still have questions? Click here to schedule a FREE call with me, and I will be happy to answer any questions you might have.
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How My Son's Cancer Helped Me Find My Why

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This Is My Why

I often get asked the questions "why are you so excited about living a healthy lifestyle?" and "why are you on a mission to help others look and feel their best?"

My journey to better health started over 25 years ago! At that time, our oldest son who was just 4 years old was diagnosed with leukemia. As you can imagine, Nick and I were utterly terrified. We were so frightened for my son's life and scared for him to go through the intensive cancer treatments.  The treatment option that our son was given was 3 years of chemotherapy. Chemo was administered in the form of oral medications, intravenous medications, intermuscular injections, and spinal injections. Our little guy endured countless needles, spinal taps and bone marrow aspirations. Those were very frightening and dark days. At the time, our daughter was just 18 months old, and not long after that we also had another son. That was a lot of stress for us as a young married couple!  We spent many weeks with our son in the hospital as he seemed to pick up every virus or bacterial infection that came his way with such low immunity.

During the time of our son's diagnosis, I felt utterly helpless and struggled to know how I could help our son and also hold myself and our family together. I decided that I needed to focus on one thing that I could actually control. That ended up being the food that I was giving to our son, and the atmosphere and attitude that we were surrounding him with. I wanted to make sure that our son had the best nutrition possible to help him to fight through the treatments. I began gradually making simple ingredient swaps to our meals and snacks to get the most nutrients out of the foods we were eating. We also surrounded our son with love, faith, hope, laughter, creativity, his favourite music, books and games.  We told our son to envision the chemo, and that all the good food and organic juices were like little Pac Men going in to eat the cancer cells. 
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Cancer With A Happy Ending

We also had a powerful love army of extended family, friends and even strangers from around the world that supported our family with love and prayers. This gave us great hope and reassurance for our son's future.

Fast forward to today! I like to call my son’s story Cancer With A Happy Ending. Along with standard care, high-quality food, extra nutrients and much love, prayers and support, our son is a happy, healthy young man! He is now a doctor specializing in oncology. He is married to the love of his life and they just had their first baby! I am one happy grandma!  

This experience ignited a passion in me. I don’t want to see another family go through the fear, pain and suffering that we went through with our son. I am on a mission to help busy individuals and families live a healthy lifestyle so they can have vibrant health, incredible energy and feel happy and fully alive! There are so many things in life we can't control, but we can always optimize our health to the best of our abilities.
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Finding My Passion

Our experience with cancer helped both me and my son find our passions in life. 

I transitioned from teaching and running my own daycare to become a certified health coach. My teaching background, BA in psychology, experience being a mom of 6 kids and coaching clients for over 10 years have given me great insight and tools to really help to motivate my clients, troubleshoot through stubborn weight loss plateaus, hormone imbalances, digestive issues and so on.

I give my clients the individualized attention they need to really feel loved and supported and to learn how to make small changes that have a great effect on overall health.  I show them that healthy does not have to be hard, overwhelming or taste like cardboard?   I am married to an Italian and we love our food so my approach is not about deprivation. I could never totally give up my all time favourite food which is spaghetti! I teach my clients how to live a balanced healthy life without giving up wine and chocolates!
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My Top 3 Secrets To Health

1. Know Your Why

It was very important for me to know my why. My why started with my son being ill and looking for a way to support him, and it continues to be close to home as my family is so important to me. I want to be healthy so I can be the best wife to Nick, mom to our 6 kids and grandma to our little grandson. I want to show them how to live a healthy, balanced and fun lifestyle. I want to be around as long as I can so I can have as much time as possible to be with my family and watch all of my grandchildren grow up. My why and my mission have also expanded to other busy individuals and families. I want to show them how to take the hard out of healthy and live a life free of illness, anxiety and fear and to have vibrant health, a lean body, and be confident and happy!  

2. Take The Hard Out Of Healthy

A healthy lifestyle should be simple, delicious and fun! Getting healthy happens when we gradually make simple changes to our lifestyle and don't try to be perfect, because we all know that isn't sustainable! I live by the 80-20 rule. That means that around 80-90% of my choices are what I call "good choices" when it comes to food, sleep, physical activity and so on, and around 10-20% of those choices may fall under the "special treat" category. Overall, when I make a lot more good choices, my health improves, I can lose weight or maintain my ideal size, and have tons of energy to keep up to my busy family, coach all of my amazing clients from around the world and give back to my community. 

3. Have A Community Of Support

It is hard to live a healthy life without a support system. When my son was battling cancer, I was so blessed to be able to lock arms with my friend and health coach, Wendy. Wendy literally became my lifeline. Whenever I had a question about ingredients, side effects from meds, needed a healthy recipe or just needed a little extra motivation to keep my spirits up, Wendy was always there for me. Even though I am now a health coach, I still have Wendy, my very own health coach on demand! I also have an entire community of support with my parents, 5 siblings, all their families, tons of friends and clients that are on this health journey with me. With this community of support, I never feel alone and I am never short on ideas for creative, simple and delicious recipes for quick weekday meals or special occasions. Healthy living is so much fun!
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My Health Journey Started With "Why?"

I would love to learn about your why.  

What is your why?
What makes you tick?  
What are you excited to live for?
What do you want your future to look like?
What special people do you have in your life that make you want to take better care of yourself so you can also take better care of them?

Do you want to talk about your why and start your health journey? If so, book your FREE ​30 minute health coaching call with me by clicking the button below, and we can get started on your journey together. 
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Book Your FREE Call Now!
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How to Stay on Track Over the Holidays

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Christmas Time...

...is one of my favourite times of year. I love the special faith traditions and family customs that have been passed down.  I love the time I get to spend with my 6 children and the special people in their lives, as well as our new grandson.  It is so much fun to spend time with our parents, my 3 sisters, 2 brothers and all of their children and grandchildren.  Our immediate family is over 50 people, so it is a very busy and full time of year.

Christmas time is so special, but it can also be one of the most stressful times of year with all the shopping, food prep, baking, activities, parties, work functions and so on. It can be a time of year where we can really get off track with our food choices and lifestyle with all of the travelling, eating out and gathering for dinners and parties. 

This all inspired me to share some of my tips to help us keep on track over the holidays.

Ask yourself what is most important to you during the holidays. Ask yourself how you want to feel over the holidays. Do you want to feel rested and full of energy so you can really enjoy your children, grandchildren and all of the festivities?  Do you want to feel lighter and able to feel comfortable in your clothes?  Do you want savour the moments with loved ones and enjoy all the festive food?  Keep reading to find out how you can achieve that.
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#1: Reduce Stress

You can lower a significant amount of stress by planning ahead. Prioritize what things really need to get done. Make a list of all the things that you need to do before Christmas.  Pace yourself. Simplify, so you don’t become overwhelmed and exhausted by the time Christmas arrives.  Slow down and be present in the moment.  Slowing down and putting an end to all the multitasking we do can really help us focus and enjoy whatever activity we're doing.  Slow down, enjoy conversation and focus on the person you are with. Slow down while making a meal: put on your favourite Christmas tune and really enjoy your time in the kitchen.  Slow down while eating and savour each bite.   

#2: Get Enough Sleep

Make sure you stay consistent with getting enough sleep. Aim for 7 -8 hours per night, even over the holidays. During busy times, our bodies need even more time to rejuvenate and recover. Getting enough sleep will help us keep our cortisol levels balanced and will even help us with appetite!
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#3: Don't Show Up Starving

Don’t show up to a party famished. Many people don’t eat much during the day as they think that they will save the calories for the party. This can really back fire, as when we are super hungry and our blood sugars are dipping low, we often overeat and choose items that are higher in sugar and processed carbs.

#4: Bring a Healthy Dish

Bring a dish to your family gatherings or parties. I like to bring a healthy appetizer like veggies and dip, hummus and whole grain crackers, a lentil and bean dip or a delicious salad. This will ensure that you have something healthy to snack on along with some of the other festive foods.
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#5: Use the Swaps!

​Swap ingredients in your favourite Christmas recipes. Christmas just wouldn’t be Christmas without some of my grandma’s favourite recipes!  I still make some of them, but I have swapped out some of the ingredients to lower the sugar content and increase the fibres, proteins and healthy fats so they don’t totally throw off my blood sugar levels. When blood sugar levels stay balanced, we have an easier time making good choices and are able to maintain a healthy weight even with all of the holiday eating.

Don't forget, not everything needs to be swapped. This is the holiday season, after all. Your diet doesn't have to be perfect, just balanced. Choose a couple special treats and enjoy!

#6: Keep Moving

Keep up with physical activity. Aim to get your steps or simple work out in. Plan some of your activities around physical activities: take a walk together, plan a toboggan party, or head out cross country skiing. If weather doesn’t permit outside activities, plan swimming, rent a local gym for a fun family game of floor hockey or a night of bowling.  

#7: Enjoy a Few of Your Favourite Treats

My approach to a healthy life is not about being perfect. If we are making good choices most of the time, we can see improvements in our health and get to our weight loss  and health goals. So go ahead and chose a few special treats and really enjoy them without guilt! You deserve it. 

My entire Simple Swaps to Slim Down Program is founded on living a balanced, realistic life. I teach my clients how to swap out simple ingredients in their recipes to balance blood sugar and hormones, as well as tune up their metabolism so they can lose weight, have great energy and vibrant health.
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Stay on Track this Holiday Season!

If you incorporate some of these tips, you will avoid the average weight gain of 5-8 lbs during the holidays. You will feel rested and energized. Instead of looking older and worn out, you will have people asking you how you are managing to look younger and refreshed. You will have the energy to keep up to your busy family, grandchildren, friends and community. You will be able to look back on Christmas 2019 and say this was your best Christmas ever! You will set yourself up for success going into the new year.

Give the Gift of Health This Holiday Season

Do you know someone who has been thinking about starting the Simple Swaps to Slim Down Program? Or someone in your life you would really like to take control of their own health in the new year, and make 2020 their best year yet? Think about gifting the Simple Swaps to Slim Down Program this holiday season. You can find all the information you need in the link below. 
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Gift the SIMPLE SWAPS program
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A Day in the Life of the Simple Swaps to Slim Down Program

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What's a Day Like in Simple Swaps?

I wanted to touch base with you about one of the questions I'm asked most about my Simple Swaps to Slim Down Program: "What does a day in this program look like?"

A lot of people are cautious when they hear about health programs - and rightfully so, as many programs are difficult to follow because they are restrictive, or they involve completely changing what you eat.

I put together this blog post to show you what a typical day of meals looks like in my program to give you a better feel for it.

As always, feel free to email me at any time if you have any other questions about the program. Or, you can book a free call and we can chat on the phone about the specifics for your food preferences and unique and busy lifestyle.

Breakfast: Greek Yogurt with Berries & Granola

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My coconut granola recipe​​
Ingredients
  • 1/2 cup slivered almonds
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1 cup shredded, unsweetened coconut
  • 3 tablespoons almond butter
  • 1 tablespoon pure maple syrup
  • 2 teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil
  • 1/2 cup raisins or dried cranberries (optional)

Instructions
  • Mix all ingredients together and spread on a parchment paper lined baking sheet.
  • Baked at 350 for 15-20 minutes until golden brown, stirring a couple of times so it doesn't burn.

Note: Add 1-2 tablespoons of orange juice for a fresh flavour variation.

Snack: Veggies & Hummus

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My hummus recipe​​
Ingredients
  • 1 15oz can of chickpeas
  • 1 lemon, juiced
  • 1/4 cup tahini
  • 2 small garlic cloves
  • 2 tablespoons water
  • Salt to taste
  • Dash of paprika, to garnish
  • 1 teaspoon olive oil, to garnish
  • 1/4 teaspoon ground cumin (optional)

Instructions
  • Add lemon juice and tahini to food processor. Process for 30 seconds.
  • Add remaining ingredients and process until smooth.
  • Sprinkle with a dash of paprika. Serve with veggies or whole grain crackers.

Lunch: Asian Lettuce Wraps

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My lettuce wrap recipe​​
Lettuce wrap ingredients
  • 1 lb. ground turkey, chicken, or beef
  • 1 head romaine lettuce
  • 1 can of water chestnuts, drained and diced
  • 1 cup green onion, chopped
  • 1 cup celery, chopped
  • 1 cup carrots, grated
  • 1/2 cup organic hoisin sauce
  • 1 cup mushrooms, chopped (optional)
  • For cooking ground meat: 2 tablespoons sesame oil, 1 tablespoon coconut aminos, 2 tablespoons hoisin sauce, sea salt to taste

Hoisin dipping sauce ingredients
  • 4 tablespoons tamari sauce
  • 2 tablespoons almond butter or black bean paste
  • 2 teaspoons apple cider vinegar
  • 2 teaspoons sesame oil
  • 1/8 teaspoon garlic powder
  • Sea salt to taste
  • 20 drops hot sauce (optional)

Instructions
  • Brown ground meat in a pan. Add remaining ingredients to the browned ground meat and cook until all are softened.
  • Wash and dry individual lettuce leaves to use as wraps.
  • Stuff leaves with mixture.
  • Mix together hoisin dipping sauce ingredients. Serve wraps with sauce and enjoy!

Snack: Avocado Chocolate Mousse with Berries

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My avocado chocolate mousse recipe​
Ingredients
  • 2 Medjool dates, pitted
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 2 cups ripe avocado, mashed
  • 4 tablespoons cocoa powder

Instructions
  • Blend or process dates, maple syrup, and vanilla.
  • Add mashed avocado and cocoa.
  • Transfer mixture to a small serving bowl and let cool for at least 1 hour.
  • Serve chilled with fresh berries or nuts and seeds.

Dinner: Greek Chicken, Veggies, Salad & Whole Gain Rice

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My stuffed Greek chicken recipe
Instructions
  • 4 chicken breasts
  • 1 cup feta cheese, crumbled
  • 1 lemon, juiced and zested
  • 1 clove garlic, minced
  • 1 teaspoon oregano
  • 4 teaspoons extra virgin olive oil
  • Sea salt and pepper to taste

Ingredients
  • Slice chicken in half, lengthwise. Pound to flatten.
  • Mix 3/4 cup feta, lemon, garlic, oregano, olive oil, and salt and pepper. Reserve 1/4 cup feta for topping chicken.
  • Divide mixture and spoon evenly inside the chicken breasts. Close the chicken breasts to make pockets.
  • Transfer chicken to a baking dish that has a small amount of olive oil. Cover with foil and bake for 45 minutes at 350 degrees F.
  • Remove foil after 45 minutes. Top with remaining crumbled feta. Let the chicken brown for 10 additional minutes.
  • Serve with whole grain rice or cauliflower rice and Greek salad.

Time-saving tip: To make this recipe even simpler, you can just add the feta and seasoning on top of the chicken breasts rather than stuffing them.

Snack: Almond Joy Bars

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Almond Joy bars recipe (adapted from the Beaming Baker)
Ingredients
  • Coconut cups: 1 1/2 cups of unsweetened coconut (shreds or flakes), 1/4 cup coconut oil (solid or melted), 2 tablespoons pure maple syrup
  • Chocolate layer: 1/2 cup dark chocolate chips, 1/2 teaspoon coconut oil
  • Topping: 2 tablespoons unsweetened coconut (shreds or flakes), 2 tablespoons almonds (chopped)
  • Chocolate drizzle: 2 tablespoons dark chocolate chips, 1/4 teaspoon coconut oil

Instructions
  • Line a standard 12-muffin pan with cupcake liners. Set aside for later.
  • Make the coconut cups: Add coconut cups ingredients to a blender or food processor. Blend until you get a wet and sticky dough-like mixture, with smaller, but still noticeable coconut pieces.
  • Scoop about 1 tablespoon of coconut mixture into each muffin cup. Press down and smooth until you get an even, tightly packed layer. Set aside.
  • Make the chocolate layer: Add chocolate layer ingredients to a medium, microwave-safe bowl. Heat in the microwave in 20-second increments until melted. Stir in between heating, until smooth. Scoop and drop 1 teaspoon of melted chocolate onto each cup. Using a small spoon, spread chocolate into an even layer. Tap the pan a few times to even out the chocolate.
  • Add topping ingredients to a small bowl and stir until mixed. Sprinkle 1 teaspoon onto each cup. Set aside.
  • Make the chocolate drizzle: Add chocolate drizzle ingredients to the bowl of leftover melted chocolate. Heat in 20-second increments in the microwave until just softened. Stir until smooth. Pour melted chocolate into a zip bag and trim off a very small tip. Drizzle all cups.
  • Place muffin pan into the freezer for 10-15 minutes. Thaw for 10-15 minutes before serving. Enjoy!
  • Store in an airtight container for 1-2 weeks at room temperature or in the refrigerator. If freezing, store in an airtight, freezer-friendly container for 1-2 months. Allow to thaw for 10-20 minutes before enjoying.

Original recipe source.

Simple, Nourishing Food Swaps

Sounds pretty delicious, right?

My clients love how nutritious and filling the meals they eat in the Simple Swaps to Slim Down Program are. The goal of my program is to re-frame how you look at the food you fuel your body with, and do some Simple Swaps of ingredients to increase nutritional value, get your metabolism moving again, and eliminate cravings.

This program is divided into 4 modules, each one teaching you a different CORE aspect of the program, followed by recipes, meal planning tips and tricks, and other useful information that will help you start burning fat and losing inches.

One of the best parts of the program is the thriving online community that comes with it. You'll join a private group of other people who are also in the program at the same time, and you'll be able to share your story, ask for advice, brainstorm recipes, and so much more! Plus, I'm in the group every day, giving you a direct line to my advice, recipes to fit your and your family's individual tastes, offer suggestions, and anything else you need. This is one of the key aspects that will help you reach your goals.
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Are You Ready For Your Transformation?

Are you ready for your transformation? 
  • Are you ready to lose weight once and for all?
  • Are you ready to be free from food cravings?
  • Are you ready to fit into clothing at any store?
  • Are you ready to have vibrant energy?
  • Are you ready to be proud of your food choices?
  • Are you ready to feel confident and attractive?​​

Are you ready to have someone to walk you through the simple, nourishing swaps and a whole community of support cheering you on? You can do this!
Sign Me Up!
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10 Factors That Make You More Likely To Store Belly Fat

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A Little Bit Of Abdominal Fat...

...isn’t such a bad thing. It helps to protect your vital organs, after all! 

It’s a fine balancing act, however, as storing too much fat around our abdomen can be dangerous and has been linked to some pretty nasty health problems. 

Some of the culprits are fairly obvious, especially when eating a lot of processed foods and not doing much exercise. However, there can be some surprising reasons behind belly fat and these can come into play even if we think we’re living a healthy lifestyle. Here are some of the factors that can make us more likely to store fat in our abdominal areas.
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#1: Eating Too Much Sugar & Trans Fat

When we eat a diet that contains a lot of processed sugar, we’ll probably be struggling to shift belly fat. According to studies, there is a definite link between the two. This can be largely to do with the fructose content in processed sugars. Eating too much sugar and carbs will increase blood sugar levels which can lead to fat storage.
 
Trans fats are another big no-no if we want to avoid belly fat. These are pretty much the worst type of fat we can consume as they promote inflammation and according to studies on animals, they also encourage more fat to be stored on and around our abdomens.

#2: Alcohol Intake

We've all heard of beer bellies and this is something that can affect women too. Depending on how much we drink, it can sometimes be the culprit behind stubborn belly fat. Some studies have shown that alcohol can make it harder to burn fat and makes it more likely that the extra calories it brings to the party are stored on and around the abdomen.  
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#3: A Low Protein Diet

If we want to stay trim, it’s really important to get enough protein in our diets. Protein helps us to feel more satiated and can mean that we consume less calories. Low protein diets are also more likely to result in belly fat, according to studies. People who eat a moderate amount of protein and lower carb intake tend to have very little in the way of belly fat. 

#4: Not Eating Enough Fiber

If we don't eat enough fiber, we can be more likely to store belly fat. Observational studies show that getting plenty of soluble fiber reduces the chances of this. In one particular study that involved over 1,100 men and women, every extra 10g of soluble fiber led to a 32% decrease in how much belly fat was stored. This has a lot to do with the fact that low fiber increases appetite and belly fat. 
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#5: Being Scared Of Eating Fat

Fat has had a bad reputation and this can put people off eating it. While it’s true that we don’t need a lot of the unhealthier fats, good fats can help us to lose weight and keep belly fat to a minimum.
 
Monounsaturated fats are one of the good fats and are important for satiety. They help us to feel fuller for longer so we’re less likely to make unhealthy food choices that increase our potential for storing belly fat. 

#6: Imbalance of Bacteria In Our Guts

According to research, an imbalance of gut bacteria can have an effect on our weight and how much fat we store on our abdomens. When people are overweight, they’re more likely to have a type of bacteria that can mean that more calories are absorbed from their food. 
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#7: Stress

If we're under a lot of stress, it could be one of the reasons why we’re storing belly fat. The stress hormone cortisol can lead to weight gain, especially in the abdominal area. Rather than storing fat all around our bodies, cortisol often encourages extra calories to be stored as abdominal fat. 

#8: Not Sleeping Well

If we're spending a lot of time tossing and turning in the average night, there’s a much higher chance that we’ll store belly fat. Poor sleep is linked to weight gain in general and according to some studies, it also predisposes us to abdominal weight gain in particular.
 
A large scale study of more than 68,000 women found that those who were sleeping less than 5 hours per night gained lot more weight compared to those who slept 7 hours or more. 
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#9: Not Getting Enough Magnesium

Getting adequate magnesium in our diets can lower our blood sugar and insulin levels. That’s not too surprising when we consider that this mighty mineral is involved in over 300 chemical reactions in our bodies! Some of these reactions have an effect on our bodies' abilities to burn fat so it can have an indirect impact on our weight as well. 

#10: Our Exercise Is Not Intense Enough

Not all exercise is equal when it comes to busting belly fat and keeping it off, especially if our workouts aren’t intense enough. High Intensity Interval Training (HIIT) is a good option but anything that involves reasonably intense exercise several times per week should help.
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Conclusion

All in all, we can eat right and exercise, but there are still tons of factors that can contribute to building and storing fat around our bellies. If we want to avoid this, most importantly to optimize our health as previously mentioned on the blog, keep in mind this list of tips and see if any of them might align in your lifestyle. 
Simple Wins:

"Unbelievable! Effective, common sense Simple Swapping plan."

-Simple Swaps Member Cindy

Still Want More Information?

If you are wondering about habits you can integrate into your life to start losing belly fat, or if you have already started working towards your goals and want some advice, I am here to help you!

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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I'm Sick. What Can I Do (Naturally?)

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Getting A Common Cold...

...doesn't have to be so common. There are things we can do naturally to make getting sick less likely. If we do happen to get sick, however, there are things we can also do to help support our bodies to fight it off.

That's what this week's post is all about!

First, I’ll give you some tips on how to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.
Book A Free Coaching Call Now!
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Natural Tips To Reduce Risk of Sickness

Here are some great ideas to incorporate into our daily lives to reduce our risk of getting sick.

1. Wash our hands. A lot. Our hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.

NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.

2. Get enough nutrients. I know this is way oversimplified, but I would be remiss to exclude it. Every cell in our bodies, including our immune cells, needs enough of all the essential nutrients. The more nutrition we have, the better and stronger we will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.

3. Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.

4. Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, garlic, asparagus, berries, bananas, sweet potatoes, and seeds. Aim for 2-3 servings/day.

5. Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep, our immune cells produce antibodies to fight infections. We should try to get at least 7 hours every single night, even when we're feeling great.

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Natural Tips To Recover From Sickness

When we do get infections, not only do we need more nutrients to fight them off, but our bodies also have harder times absorbing and using the nutrients we take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing our bodies is even more important. When we do get sick, we should make sure we are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.

6. Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.

7. Rest and recover. When our bodies are fighting infections, they are busy working hard for our health. We should give them a break and relax while we’re feeling under the weather.

Conclusion

There are lots of things we can do to stay healthy and reduce infections naturally. Washing our hands is a proven way to reduce our risk. Staying healthy in all other ways helps a lot as well. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year round.

When we do get sick, we need to keep up all of the good habits above, and make sure to add some warm, healthy fluids, and extra rest.

What do you do when you get sick? Let me know in the comments below, and make sure to keep reading for a great recipe to use when feeling under the weather... 
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Recipe: Honey Lemon Ginger Cough Drops

Recipe (Throat Soothing): Honey Lemon Ginger Cough Drops

Ingredients:
  • ½ cup honey
  • 2 tbsp lemon juice
  • 1 tsp freshly grated ginger root

Instructions:
  • Put ingredients into a small saucepan.
  • Stir frequently until it becomes foamy. Be careful because the honey can burn easily.
  • Remove from heat and continue to stir until the foam reduces. 
  • Put the saucepan back on the heat. 
  • Repeat this until a candy thermometer reads 300F. 
  • Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it's ready! If not, keep stirring and heating for another minute or two and try with the ice water again.
  • Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced. 
  • Drizzle the candy into a candy mold or onto oiled parchment paper.
  • Let cool at room temperature until the cough drops are hard. 
  • Pop out of the mold or break into pieces, and store in an airtight container. 

Pro Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.

Healthy Immune Systems, Healthy Lives!

Want to talk about how to maximize the health of your immune system? Want to work towards feeling your best as much as possible?  

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:
https://www.precisionnutrition.com/what-to-eat-when-sick
https://www.thepaleomom.com/natural-approaches-to-cold-flu-season/
http://www.who.int/gpsc/clean_hands_protection/en/

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The Real Deal About Artificial Flavours

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Let Me Ask You This...

Have you looked at the ingredients on a food label lately? How about a processed food label, like famous brands of cookies, cereals, or snack foods?

Do you have those ingredients in your house? Do you even know what all of those ingredients are?

There are a ton of artificial, chemical, junky ingredients in foods these days.  When you see an ingredient called artificial flavour, you might ask yourself, what exactly is it?

For the most part, it’s a secret! Seriously! Big food companies don’t want their proprietary flavours to be known, so they’re allowed to say artificial flavour and leave the details out. That alone gets me upset! What makes me more upset, however, is what artificial flavours represent when they're in your food.

In this week's post, I will be talking about the real deal behind artificial flavours. Hopefully we will all feel a little more educated by the end of this post. 
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Why Use Artificial Flavours In A Product?

When we make an apple muffin at home, what gives it the apple flavour? Apples of course! Like real, whole, chopped or shredded apples or applesauce. 

However, let’s say we're a big food company and we’re making thousands of apple muffins every day. In a factory. On an assembly line.

How would we process the huge amount of apples that need to be chopped, grated or made into applesauce? Would we have a separate Apple Room where all the apple processing happens? What if one batch was slightly riper, or tasted slightly different from the rest? Would our customers notice a different taste?

Apples are perishable- they go bad. So, how could we guarantee the apples wouldn't go bad? Remember the saying "it only takes one bad apple to ruin the whole bunch?".

What if we could have an apple flavour that tastes better than real apples? Something that makes people want to keep buying them every week. It's true, some of the artificial flavours are engineered to have an even better taste than the real food.

All of this is to say that companies will often opt for the easier and more profitable option, which more often than not includes artificial flavours. 

Artificial flavourslast longer and are virtually identical from batch to batch.  In our apple muffin example, the artificial flavours used to make an apple muffin are ready to go, so we don't need to peel, cut, or worry about apples going brown, or that they're not tasting apple-y enough.

Oh, and it’s way cheaper than using real, whole apples.

Pro Tip: If the package says flavoured in the description, then the flavour is artificial. For example, apple muffin contains at least some apple. Apple flavoured muffin, however, contains artificial flavour and no apple.

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Safety Of Artificial Flavours

While there are some flavours banned for use in many countries, other countries allow them.

There is an approved list of flavours that are accepted to be safe, and are used by the food industry. They are considered GRAS, or generally recognized as safe.

Even if they are 100% safe to ingest, the mere fact that an artificial flavour is in food makes it an artificial food. It's not a real, whole food. Having an artificial flavour as an ingredient almost identifies that food to be a processed, food-like product or junk food.

Artificial flavours in food indicate that the food, regardless of the marketing, or health claims, is not the healthiest choice.

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Conclusion

Companies use artificial flavours to reduce costs, make the manufacturing process simpler, reduce waste and even enhance flavour way beyond what the natural ingredient would taste like.

Artificial flavours are not added to improve the healthfulness or nutrition of the food. Seeing them on an ingredient list indicates that the food is not going to optimize your health. 

The good news is that we can easily make healthy, whole food, home made versions of many processed products that people frequently buy. Let's try that out with the delicious apple muffin recipe below.
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Recipe: Apple Muffins

Recipe (All Natural): Apple Muffins

Serves 12

Ingredients:
  • 1 cup rolled oats, uncooked 
  • 1 tsp cinnamon
  • 1 cup cooked quinoa
  • 3 tbsp maple syrup
  • 1 cup chopped apples
  • 2 eggs, lightly beaten

Directions:
  • Preheat oven to 350F.
  • In a large bowl, mix the quick oats and cinnamon. Add the quinoa and mix again. Now add maple syrup, apples and eggs, and mix until just combined.
  • Place 12 muffin liners into a muffin pan. Fill each muffin cup about â…” of the way
  • Place in oven and bake for about 25-30 minutes.
  • Serve & enjoy!

Pro Tip: Before baking, sprinkle each muffin with a touch of cinnamon for extra (natural) flavour.

How To Efficiently Use Whole Foods​

When trying to eat as many real, whole foods in our diets as possible- efficiency is key. If we are organized and efficient about our meal preparation, it becomes much easier to maintain a healthy lifestyle in our busy day to day lives.

I created the Simple Swaps Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.

Click on the button below to access this free guide. 
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Send Me My Free Meal Plan & Prep Guide!
References:
https://www.medicalnewstoday.com/articles/318630.php
https://ehp.niehs.nih.gov/doi/10.1289/ehp.121-a126
​
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How Do I Know If I Have A Leaky Gut?

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How Do I Know If I Have A Leaky Gut?

Leaky gut is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.

But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?

By the time you're finished reading this week's blog post, you will feel a literally bit better informed about ​leaky gut.

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What Is A Leaky Gut?

Simply put, our gut, or intestinal tract, is a tube that makes up part of our digestive system. It’s not as simple as a hose or pipe, it’s an amazing tube made of live cells tightly bound together. Our gut helps our bodies absorb fluids and nutrients, digests our food, and houses billions of friendly gut microbes. 

It's also selective to what it allows past its barrier. Our intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?

FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great, as long as what's being absorbed is fluids and nutrients. The blood and lymph then carry the nutrients to our livers, and then around to the rest of our bodies. This is so that all our cells, all the way to our toenails, get the nutrition they need to be healthy and grow.
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How Does A Gut Become "Leaky?"

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that we're intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in our guts may cause them to become permeable or leaky. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies. 

Scientifically speaking, a leaky gut is known as intestinal permeability. This means that our intestines are permeable and allow things through that they normally would keep out. They leak.

As you can imagine, this is not a good thing.
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Leaky Gut Symptoms

Because so much of our immune system is around our gut, the immune cells quickly recognize a foreign invader and start their response. This is normal and good if the gut is working properly and not allowing too many things to in.

When that happens too much, and the immune system starts responding, the notorious inflammation starts.  Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases. 

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to a lack of essential vitamins and minerals for the optimal health of every cell in our bodies.

Some symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked due to their autoimmune component.

It’s even possible that some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
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What To Eat For Leaky Gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars. 

In their place, add in more leafy greens and cruciferous veggies. These are full of nutrients and contain fibre to help feed our friendly gut microbes. We also want to add more sources of vitamin D, which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha. We need to make sure we're getting enough essential omega-3 fats found in seafood and seaweed, as well as coconut oil and bone broth. Coconut oil has special fats called MCTs, or medium-chain triglycerides, and bone broth has essential amino acids.

Conclusion

Leaky gut, or intestinal permeability, can happen when our guts get damaged due to too much sugar and alcohol, or eating foods we're intolerant to. It can also be from stress, lack of sleep, or imbalance in our friendly gut microbes. The symptoms of leaky gut are vast, spanning from digestive woes to skin conditions, and even to autoimmune conditions.

It's important to cut out problem foods and drinks and add in more gut-soothing options like leafy greens, cruciferous vegetables, and probiotic foods. It's also important to ensure that we're getting enough omega-3 fats, vitamin D, and amino acids.
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Recipe: Slow-Cooked Chicken Broth

Recipe (Gut Soothing): Slow-Cooked Chicken Broth 

Serves 6-8

Ingredients:
  • 1 whole chicken, cooked, bones with or without meat
  • 3 carrots, chopped
  • 2 celery, chopped
  • 4 bay leaves
  • 4 tbsp apple cider vinegar
  • Herbs and spices as desired (salt, pepper, paprika, parsley)
  • 2 handfuls spinach

Instructions
  • Place chicken bones, and meat if using, into a slow cooker.
  • Add chopped vegetables, vinegar, and herbs/spices.
  • Cover with hot water (about 2 litres/8 cups).
  • Cook 8 h on medium or overnight on low.
  • Add spinach 30 minutes before serving.
  • Serve & enjoy!

Pro Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

Want More Information?

Want to talk more about how to avoid a leaky gut with lifestyle and diet changes? Want to talk about your overall health in general?

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:
https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/?cn-reloaded=1
https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/
https://www.precisionnutrition.com/all-about-nutrition-gut-health
https://www.healthline.com/nutrition/is-leaky-gut-real#section3
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Mindfulness & Meditation... Do They Really Work?

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Well... Yes!

...they do really work! The fact is, science shows definite health benefits for people who practice mindfulness and meditation regularly.
 
Before we dive in to this week's post, let’s make sure we’re on the same page when we say mindfulness and meditation.

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as "paying attention in a particular way, on purpose, in the present moment, non-judgmentally." 

Mindfulness meditation is well studied in terms of its health benefits. This week, I’m going to talk about just a few of those benefits. I will be referring to mindfulness meditation as mindfulness for the rest of the post.
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The Link: Stress Reduction

Have you heard the staggering statistics on how many doctors' visits are due to stress? Seventy-five to ninety percent! Can you believe it?

If you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I'll briefly review the research in three main areas: mood, weight, and gut health. Keep in mind, however, the fact that research on the health benefits of mindfulness is continuously branching out into other new areas as well. 
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Mindfulness For Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program greatly improved their symptoms according to the Hamilton Anxiety Scale. The study participants were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to managing and improving symptoms.

Other studies show that mindfulness has similar effects to antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.
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Mindfulness For Weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs. How can this be?

One way in which mindfulness is linked with lower weight is stress reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is because of mindful eating. Mindful eating is a "non-judgmental awareness of physical and emotional sensations associated with eating." It's the practice of being more aware of food and the eating process. It's listening more deeply to how hungry and full you actually are. It's not allowing yourself to be distracted with other things while you're eating, like what's on TV or your smartphone. 

People with higher mindfulness scores also reported consuming smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.
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Mindfulness For Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (you can read more about the gut-brain connection here). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes to the gut's microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion​

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. It can affect our moods, weight, gut health, and more.

Do you include it in your life regularly? Have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.
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Soothing, Post Meditation Cups of Tea

There are many relaxing herbal teas that would be great to try after meditation. They are hydrating, soothing & offer a gentle energy boost. 

Try any of these by steeping in boiling water:
  • Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
  • White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
  • Rooibos tea
  • Peppermint tea (or steep fresh peppermint leaves)
  • Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Pro Tip: You can add a touch of honey if desired.
Simple Wins:
 
"I would recommend Simple Swaps for anyone who is concerned about their health in any way. Really, what is there to lose, except weight and inches?"

-Simple Swaps Member Cathy

Feeling At Peace With Your Body

Want to feel more at peace and happy with your body? Let's talk about the different things you can do to start your personal health journey. 

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:
https://nccih.nih.gov/health/meditation/overview.htm 
https://www.dietvsdisease.org/benefits-mindfulness-meditation/
https://www.healthline.com/nutrition/mindful-eating-guide#section1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/
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Developing An Attitude of Gratitude

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A Healthy Mindset Is Key

Having a healthy mindset is absolutely key to overall health. At the end of the day, it does not matter what we eat or how much we exercise if we do not love ourselves and feel grateful for our bodies and our health. After all, what does it matter if we take great care of our bodies but it does not make us feel good about ourselves? Total health is interconnected: body, mind and spirit. 

Canadian Thanksgiving is coming up and soon we will be gathering for delicious meals and giving thanks with family and close friends. In the spirit of this holiday, this week I wanted to talk a little bit about developing an attitude of gratitude ​and being thankful for our bodies and our health. 
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Being Grateful For Our Bodies

As women, we can be so critical of our bodies. We try and live up to unrealistic body ideals. We often fixate on perceived flaws, such as not liking our tummy, hips, thighs and so on. This is completely normal, but it is also a pattern that we should work on addressing and breaking down. We should focus on being grateful for all the incredible things our bodies allow us to do.

In an effort to continue to develop a positive perception towards my own body, I find things to be grateful for instead of looking for flaws. When I think about my tummy, I come up with 3 reasons why I love it. Inside my core is where I carried my 6 children, it helps me to have the strength to walk and move with ease, and it allows me to hold my new grandson. 

Each day this week, first thing in the morning, let's look in the mirror and find 3 parts of our bodies that we are grateful for. Let's make sure to remind ourselves why we are grateful.
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The Difference It Makes

When we begin to love our bodies, we naturally take better care of them. We are more conscious of the foods we are choosing, the personal care products we are using, and moving our bodies to maintain muscle mass and agility. 

Only when we truly love our bodies in all of their shapes and sizes, and with all their amazing capacities, can we really achieve true health! Let's keep working towards that each and every day. Happy Thanksgiving!

Keep reading for a healthy take on Thanksgiving stuffing...
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A Thanksgiving Recipe

Recipe: Healthy Rice Stuffing for Chicken or Turkey

Ingredients:
  • 1 small onion, chopped
  • 1 tablespoon olive oil
  • 2 cups chicken broth
  • 1 cup raw brown rice
  • 1-2 teaspoons poultry seasoning
  • 1 tablespoon dried parsley
  • 2-3 teaspoons dried dill

Directions:
  • In a medium saucepan, sauté onion in olive oil until tender.
  • Add broth and spices and bring to a boil.
  • Add rice, stir, cover and simmer on low-med heat for 15-18 minutes until liquid is absorbed and rice is tender. 
  • Remove from heat, stir and cool. Serve.

Pro Tip: If desired, cool completely in fridge until cold and then stuff your chicken or turkey. Roast until internal temperature reaches 82 degrees Celsius. 
Simple Wins:

"What do I like best about the Simple Swaps program? It is real! I am eating real food that is easily accessible, wholesome and healthy. It makes sense. It is sustainable. I don’t have to count calories or points, attend a meeting or a weigh-in. I have access to Cheryl with a text or email, even when I am shopping."

-Simple Swaps Member Cathy

Feel Grateful & Happy With Your Body!

Want to take action to feel the best you possibly can about your body and your lifestyle? Let's talk about how the Simple Swaps program is designed to help you do just that!

I'd love for you to book a free health coaching call.  I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
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Fall "Getting Back To Routine" Reminders

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Fall Means Getting Back To Routine...

I hope you all enjoyed a relaxing summer full of sun, fresh food, tranquility and time with family and friends. Sometimes returning to school and work commitments can be difficult after summer fun!

However, returning to our day to day commitments after summertime presents a perfect opportunity to get back to routine with a recharged and refreshed mindset. It can also be a great time to make changes or adjustments to our routines for the upcoming year.

This week I will be sharing some reminders to keep in mind as we all get back to our routines this fall. For those of us feeling sad that summer is over, just remember all the amazing things that fall can offer... warm drinks, beautiful scenery, comfy sweaters and delicious fall recipes to name a few!
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#1: Meal Planning & Packing Lunches

The word fall often becomes synonymous with busy. Especially for me, as a wife, mom of six and now grandmother, fall means that there are tons of kids in the house that need to be fed, taken to school, picked up from school... the list is endless! It can feel overwhelming to get back to this routine, as it always feels like there is so much to do!

One of the most effective things I do to help me stay on top of my to do list is â€‹meal planning and packing lunches. At the beginning of the week, it can help tremendously to make a quick list of all the meals you plan to prepare for the week, and then grocery shop accordingly! This way, you will be able to grocery shop more efficiently, and you won't be left at home on busy nights with nothing to cook and temptations to pick up fast food! 

Meal planning has the added benefit of one of my favourite things... cooking once and eating two or three times! It is a great idea to plan meals that will have leftovers, or leftover ingredients, for packed lunches the next day. For example, when preparing grilled chicken for dinner, plan to make extra chicken. Then, you will be able to make chicken salads or chicken wraps for lunch the next day- easy! 

Packing lunches isn't only for kids either. Packing lunches to take to work is a great way to keep your healthy eating on track. If you have a delicious lunch prepared, you won't be tempted to go out and buy something store bought, which is often more expensive and contains less nutrients!
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#2: Eating Fresh & Local

We talked about eating fresh & local in the summertime, but fall is also a wonderful time to find and integrate local produce into our diets. Taking advantage of the fresh produce that grows in the fall season and cooking up some delicious fall recipes is a great way to enjoy the season.

Here are some suggestions of what to look out for when visiting farmers markets or the local section of the grocery store: apples, berries, pears, beets, brussel sprouts, carrots, cabbage, cauliflower, broccoli, eggplant, parsnips, potatoes, pumpkins, squash, sweet potatoes and zucchini. Just reading this list is making me crave some grilled rooted vegetables or a healthy apple crumble- yum!
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#3: Integrate Healthy, Fall Fun

Last but not least, just because fall is busy doesn't mean we can't have fun! There are so many fun fall activities that are great to do with the family. These kinds of activities also help keep us active and keep us outside as the air gets cooler! 

Some ideas could include going to a pumpkin patch, going apple picking, visiting a corn maze, raking and playing in the falling leaves, or going on a fall hike! There are plenty of wonderful things about fall that we should make sure to take full advantage of!
Simple Wins:

"We all have different reasons for losing weight and slimming down. I am very thankful that Simple Swaps was an option available to me. An unexpected blessing was that it brought me back to my roots and my authentic self. I will continue to follow the program because I feel better and healthier. It is a lifestyle change, not a fad diet."

-Simple Swaps Member Cathy

One More Tip!

I would like to help make your meal preparation and organization as easy, efficient and straightforward as possible moving into fall and getting back into your routine. I can offer you a great resource to help achieve just that. 

I created the Simple Swaps Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.

Click on the button below to access this free guide. 
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Send Me My Free Meal Plan & Prep Guide!
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Using A Food Journal

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Re-Establishing Our Routines

It may be hard to believe, but fall is already well on its way. Although it's sad to see summer go, there are so many wonderful things to look forward to in the autumn season... such as fall recipes, yummy!

To many people, fall means that we are returning back to our and our families' school and work routines. This also provides a great opportunity for us to re-establish our personal routines after a busy summer.

Re-establishing our personal routines gives us a great opportunity to be mindful about our health goals moving forward. As such, this week I'm going to talk about how food journaling can help set us up for success as we work towards our health goals...
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How Do Food Journals Help?

So, what exactly do food journals ​help us do? How do they make such a big difference regarding what we put into our bodies, and our overall health? 

First, they can be a big help for tracking things like how many fruits & veggies we're eating, if we're getting enough protein and carbs for fuel, and if we're consuming an adequate amount of healthy fats. 

They also help us become more conscious of what we're eating, and how different foods may affect us.

Overall, journaling can help us make better choices and plan our meals accordingly. When we keep track of what we put into our body, as well as how it makes us feel, it is far easier to monitor our habits and our progress. When things are written down and organized, it is far easier to be aware of it, rather than trying to keep track of it mentally while rushing to work or dropping kids off at school!

If you're a part of the Simple Swaps program, I can also use information from food journals to help guide clients through weight loss plateaus. This also gives clients an additional layer of accountability, win-win!
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Different Food Journaling Methods

Some people prefer taking a pen to paper, while others find it convenient to use an app such as MyFitnessPal. It's all a matter of personal preference!

Whatever your preferred method, I highly recommend tracking your food for at least the first 30 days. If you have big goals, you may want to consider tracking for at least 60 days. Our bodies are the way they are because of how we have supported them, or not, over a long period of time. It takes time to accomplish goals, so tracking can help. 

Last but not least, I find it highly beneficial to pay attention to how you feel after you eat. Notice which foods make you feel good and energized and which foods make you feel sluggish, bloated, gassy, tired, light-headed or give you brain fog after a short time. Every body is different. What works for some, may not work for you. 

Many people are sensitive to something that can cause unnecessary side effects or reactions, so paying close attention to how you feel is key. Foods that don't agree with us can cause sometimes cause inflammation, which can also hinder weight loss. Often people are eating very healthy, but aren't aware that something they are eating might be the cause of them feeling off.

Just because a food is healthy, don't mean it's healthy for you & your unique body. By understanding this and realizing that each of us are one of a kind, it can be a huge eye opener when you discover which foods work for you, and which don't! Food journaling can help with all of this.
Simple Wins:

"I’m grateful for all the recipes Cheryl and the ideas from all of you. 
I am feeling better, more aware of what I’m putting into my body and looking forward to getting into some old jeans I’ve been saving."

-Simple Swaps Member Tammy

Want To Learn More?

Do you want to learn more about food journaling and how it can help keep your health goals on track? Do you want to learn more about the Simple Swaps program, and how food journaling fits into it?

I'd love for you to book a free health coaching call.  I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
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Transformation Tuesday: Cathy Has Lost Over 10 pounds & 19 inches!

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Cathy Is A Simple Swaps Superstar!

This week I would like to introduce Cathy, a Simple Swaps Superstar who had incredible success reaching her health goals through the 90 Day Simple Swaps program.

When I first met Cathy, she was feeling a lot of new and unexpected changes in her body. She was gaining weight when she normally wouldn't, and was having trouble losing it again with approaches she would typically use. She was squeezing into dress pants and opting for stretchy leggings. Food wasn't sitting right in her stomach, she was feeling tired and irritable, and menopause symptoms started affecting her day to day life. The extra 10 lbs on her petite 5' 1" frame was really getting her down.

The Simple Swaps program was suggested to her by a friend who had also been a part of the program with great results. She decided to act in the interests of her health right away and got started with the program.

This brings us to today, where Cathy has surpassed her health goals by losing over 10 pounds and 19 inches! She feels back at home in her own body, her menopause symptoms are far more manageable and is finding a lot of pleasure in her new food choices. 

Continue reading to hear more about Cathy's transformation...
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10.4 Pounds & 19.75 Inches Lost!

"I reached my goal by the beginning of June 2018 and was so pleased to utilize my entire wardrobe once again.

My little menopause surges are almost non-existent. They definitely don’t wake me up at night and I find that the only time I get my surges is if I have consumed more sugar than normal. I feel like I have some control again.

An unexpected spin-off from this new lifestyle was the effect on my husband. By the end of June, his pants were too big and he needed a belt! Unknown to me, he had been recording his weight and was proud to announce that he lost 10 pounds as well- without really trying! 

What do I like best about the Simple Swaps program? It is real! I am eating real food that is easily accessible, wholesome and healthy. It makes sense. It is sustainable. I don’t have to count calories or points, attend a meeting or a weigh-in. I have access to Cheryl with a text or email, even when I am shopping. The information she provides is logical. I like the personal counseling phone calls. 
​
I felt accepted, even if my goal was to lose only 10 pounds to fit into my clothes and feel healthier. We all have different reasons for losing weight and slimming down. I am very thankful that Simple Swaps was an option available to me. An unexpected blessing was that it brought me back to my roots and my authentic self. I will continue to follow the program because I feel better and healthier. It is a lifestyle change, not a fad diet.

 I would recommend Simple Swaps for anyone who is concerned about their health in any way. Really, what is there to lose, except weight and inches? 

~ Cathy

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Get Started On Your Own Health Journey

As mentioned by Simple Swaps Superstar Cathy, we all have our own reasons for wanting to lose weight and live a healthier lifestyle. What might your reasons be? Why not get started on your personal health journey toady?

Cathy was able to reach her personal health goals within 90 days on the Simple Swaps program. She didn't reach these goals using any extreme tactics or fad diets, but by integrating Simple Swaps into her lifestyle seamlessly. 

You see, the Simple Swaps program is designed to be easy to integrate into the lives of busy, modern women. Cathy learned to make simple ingredient swaps, how to grocery shop and meal plan effectively, and integrate exercise and movement into her days with ease. She didn't have to make any radical changes, but rather, look at her life with a different mindset. 

Even after she has reached her health goals, she is continuing to follow the program because she loves the way it makes her feel and it fits in well with her life. 

Interested in learning more? Click here or on the button below, or feel free to e-mail me directly at [email protected]. 
Yes! I want to be LEAN FOR LIFE!
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Adrenal Fatigue: What Is It?

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Stressed? Tired? Cravings? Can't Sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since our adrenal glands produce stress hormones, adrenal fatigue, or HPA Axis Dysregulation, is a popular topic lately.

Our adrenal glands look like walnuts that live on top of both of our kidneys. These important glands produce many hormones, including stress hormones.

But, what happens when they become overworked?

We've all heard of adrenaline junkies, right?

Adrenaline and cortisol are the stress hormones that give us the commonly known adrenaline rush; when we're totally alert and living in the moment. This feeling is known as our bodies' fight or flight response.

Some people, perhaps you, just love that intense feeling.

The release of hormones in the fight or flight response is our bodies' normal reaction to stress.  Stress can sometimes be positive, like when it helps us swerve to prevent a car crash, for example. After a short time, the flight or flight response dissipates, our body goes back to normal, and all is good. But what would happen if we felt constant stress? Like all day, every day? Chronic stress.

It wouldn't feel like an awesome, once-in-a-while rush anymore, would it? And what do we think happens to our poor adrenal glands when they’re constantly working?

They’d get fatigued.
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Do I Have Adrenal Fatigue?

When our adrenal glands start getting tired of secreting stress hormones day in and out, we may start getting other symptoms.

These symptoms include fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain and sugar cravings. Even frequent infections like colds and the flu are signs that our adrenals are overworked.

First off, I have to mention that there aren't any medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when our adrenals are so fatigued they almost stop working. At that point, the official diagnoses of Adrenal Insufficiency or Addison's Disease may apply.

However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce stress, as well as symptoms. 
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What To Do If I Have These Symptoms?

There are many steps we can take personally to help reduce our stress and improve our health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas out there on how you can reduce your stress. My favourites are meditation, walking in nature, light exercise, more sleep and taking a bath. 

Of course, I also recommend reducing sugar, processed food intake and eating more fruits and vegetables. Better nutrition can only help our bodies, so we should go ahead and do it! What have we got to lose?
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All In All...

Our adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired and overworked. 

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test at the moment, nor specific telltale symptoms.

The most important thing we can do with regards to adrenal fatigue is to get tested to rule out other potential conditions. We can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath... all of which are great activities to do, even when relaxed!
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DIY: Lavender Bath Salts

Recipe (Stress Reducing Bath Salts): Lavender Bath Salts

Per bath

Ingredients:
  • 2 cups epsom salts
  • 10 drops lavender essential oil

Directions:
  • As you're running your warm bath water, add ingredients to the tub. Mix until dissolved.
  • Enjoy your stress-reducing bath!

Pro Tip: We can also add a tablespoon of dried lavender flowers.
Simple Wins:

"Maintaining my 10 lb. weight loss through company, camping & everything life is throwing my way. It was slow & steady with a few bumps especially in the beginning. I am always shocked when I weigh & see the number hasn't jumped up. It has become a way of life. I also try to do at least 1 physical activity. I am loving how I have muscle in my arms & upper back. I can now load my kayaks onto my car by myself!"

-Simple Swaps Member Barbara

How Can Food Help Reduce Stress?

Fatigue and stress can come from a lot of different sources. Not all of them can be fixed with nutrition, but good, fulfilling eating habits go a long way in contributing to our overall health. I would like to help you with that!

I'd love for you to book a free health coaching call.  I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:​
https://www.dietvsdisease.org/adrenal-fatigue-real/
https://www.thepaleomom.com/adrenal-fatigue-pt-1/
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6 Essential Vitamins & Minerals You Need Daily To Optimize Your Health

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About Vitamins & Minerals

Of course, we know that we need a wide range of vitamins and minerals in our diets, but we're not always so clued up on why they’re so important, and what they can do for our health.

Vitamin C is an obvious one, but there are lots of others that play important roles in our bodies and we don’t always get enough of them in our diet. Let's talk a little bit more about 6 essential vitamins and minerals that will help us to stay healthy...
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Vitamin A

If we want to keep our eyes and skin healthy, we definitely want to make sure we’re getting enough vitamin A in our diets. 

There are two types of vitamin A: retinoids and carotenoids. Both are important for keeping skin, eyes, cells and tissues healthy and increasing immunity. The main difference is where we get them from. Retinoids are more readily found in animal products while carotenoids are usually plant based. 

As a general rule of thumb, vitamin A can be found in lots of orange foods, including carrots, sweet potato and cantaloupe melon. Some of the less obvious sources include kale, spinach, liver, eggs, red peppers and mangoes.

Most of us will get enough vitamin A in our diet if we eat the right foods but be wary of supplementing, as too much vitamin A can be dangerous, especially if when pregnant. Our body stores it rather than flushing out any excess and if the level gets too high, it can be toxic. If we stick to getting our vitamin A intake from foods, we won't have anything to worry about. 

Vitamin E

Vitamin E is more of an antioxidant than a vitamin, and can help to protect our bodies against the damaging effects of free radicals. Without this, oxidative stress is a problem, and this has been linked to lots of health issues, including serious ones. 

Almonds are a great natural source of vitamin E. We can also eat sunflower seeds,  spinach, kale, asparagus, celery, cucumber and tomato to boost our vitamin E intake. 
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Iron

When we are lacking energy and feeling out of breath, it could be a sign that we’re not getting enough iron. Women can be particularly prone to iron deficiency anemia, thanks to the blood we lose at that time of the month! Iron helps hemoglobin, the pigment in red blood cells, to transport oxygen around the body. 

Liver is a really good source of iron, but if you don’t eat meat, there are still plenty of other options. Spinach, beans, lentils, chickpeas, sesame seeds and pumpkin seeds can also give us an iron boost. Bonus points when we can team these with a vitamin C rich food, so that the iron is absorbed more easily.

A good example of this combination is this sweet potato curry recipe. It is full of iron boosting chickpeas and spinach, plus vitamin C to help with absorption.
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Magnesium

When chronic fatigue and muscle cramps are common problems, it may be a sign we need to up our magnesium intake. This is a mineral that lots of people are deficient in, which is bad news given how many key roles it plays in the body. From heart health to protecting against osteoporosis, this is one mineral we really don’t want to be lacking in! 

If we want to make sure we are getting enough magnesium, we can get more of it through bananas, dark chocolate, leafy greens and pumpkin seeds. 

Potassium

Potassium is another mineral that can cause a lot of problems if we’re not getting enough of it in our diets. It’s involved in keeping muscles and nerves healthy, and is also important for our kidneys and digestive system. 

Good sources of potassium include avocado, bananas, potato, sweet potato, prunes and raisins. We can also drink coconut water, which often also contains other minerals such as magnesium and zinc. 

These Banana and Sweet Potato Muffins are a great way to combine two potassium rich ingredients and are totally delicious.

Chromium

Chromium is a mineral that lots of people have never heard of, but it’s really important for making sure every cell in our bodies get vital energy. If we don’t get enough chromium, we may even get sugar cravings. 

We don’t need to eat very differently to get enough chromium, as whole grains, meat, most vegetables and some herbs all contain it. 

This chicken curry recipe offers a healthy dose of meat and veggies and is super easy to make too! 
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All In All...

Eating a balanced diet full of whole foods is definitely the way to go for getting essential vitamins and minerals into our diets.

The more natural colours we see on our plates, the better! Eating the rainbow and loading up our plates with lots of different colors every day will go a long way towards ensuring we don’t become deficient in key nutrients.

Make Sure You're Getting Your Vitamins!

Want to make sure you're getting all the vitamins you should be? Unsure what the best way to integrate certain vitamins into your diet is? Have any additional questions about any of these vitamins?

I'd love for you to book a free health coaching call and help you answer those questions. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:
https://www.jamieoliver.com/recipes/vegetables-recipes/sweet-potato-chickpea-amp-spinach-curry/
http://sweetlikecocoa.com/vegan-banana-sweet-potato-muffins/
https://80twentynutrition.com/recipe/curry-chicken-healthy-simple/
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How Do I Keep My Blood Sugar Stable?

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Oh, The Words "Blood Sugar..."

Do they conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in our blood. We need the right balance of sugar in our blood to fuel our brains and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between the things that increase it, and the things that decrease it. When we eat food with sugars or starches, carbs, then our digestive systems absorb sugar into our blood. When carbs are ingested and broken down into simple sugars, our bodies keep blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of our bloodstream and into our muscle cells and other tissues for energy.
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Why Keep Our Blood Sugar Stable?

Our bodies want our blood sugar to be at an optimal level. It should be high enough so that we're not light-headed, fatigued, and irritable. It should be low enough that our bodies aren't scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as hypoglycemia.

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels, chronic hyperglycemia, can lead to insulin resistance. 

Insulin resistance is when our cells are just so bored of the excess insulin that they start ignoring, or resisting, it. That keeps our blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. 

So, let’s look at how we can optimize our food and lifestyle to keep our blood sugar stable.
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Foods For Stable Blood Sugar

The simplest thing to do to balance our blood sugar is to reduce the number of refined sugars and starches we eat.  To do this, we can start by avoid sweet drinks like soft drinks and sweetened iced tea and having smaller portions of dessert.  We can also swap out starchy carb like white bread, white rice and white pasta for whole grain varieties.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from our meals and reduces the spike in our blood sugar levels.  Fiber is found in plant-based foods, as long as they are eaten in their natural state, as processing foods removes fiber. Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase our fiber intake. 
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FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. Hint, it’s in the recipe below, so keep reading. 
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Lifestyle For Stable Blood Sugar

Exercise also helps to improve our insulin sensitivity, this means that our cells don't ignore insulin's call to get excess sugar out of the blood. Not to mention, when we exercise, our muscles are using up that sugar they absorbed from our blood. But we already knew that exercise is healthy, didn't we?

Would you believe that stress affects our blood sugar levels? Yup! Stress hormones increase our blood sugar levels. Thinking about the fight or flight stress response, what fuel do our brains and muscles need to fight or flee? Sugar! When we are stressed, signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, we should try to reduce the stress we're under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When we don't get enough quality sleep, we tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is a crucial, often overlooked, factor when it comes to keeping our blood sugar stable. Making sleep more of a priority will do our blood sugar, and the rest of our physical and mental health, good.
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Summing It All Up

Our bodies are on a constant 24-hour quest to keep our blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired or resistant. Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches we can take to help keep our blood sugar stable. Minimizing excessive carbs, eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar, and overall good health.
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Recipe: Cinnamon Apples

Recipe (Blood Sugar Balancing): Cinnamon Apples

​Serves 4

Ingredients:
  • 2 apples, chopped
  • 1 tbsp coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

Directions:
  • Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.
  • Add 1 tbsp coconut oil. Stir apples and oil together. 
  • Cook for another 5 minutes, stirring every minute or so.
  • Add cinnamon, salt, and vanilla. Stir well.
  • Cook for another few minutes, stirring until the apples reach your desired softness!
  • Serve and enjoy!

Pro Tip: Keeping the peel on increases the fiber, which is even better for stabilizing our blood sugar.

Keeping Our Blood Sugar Under Control

Wondering how you can implement nutrition and lifestyle tips in order to keep your blood sugar regulated?

I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

My clients often tell me after their first week in the Simple Swaps program, their cravings for sweets settle down and they are able to make better food choices naturally. They love the new freedom they find with regards to food!

Click on the button below to book your free call now.
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Book Your Free Call Now!
References:
​https://www.precisionnutrition.com/research-review-blood-sugar
https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar
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    Health Coach Cheryl

    I am a health coach, wife and mother of 6.  I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

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