Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Health News

Dairy Intolerance (Lactose, Casein, and Whey)

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Food Intolerance Is Not Fun

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, weight gain, and even skin symptoms like rashes and eczema.
 
Dairy is just one of those foods that many people seem to be intolerant of. Let’s talk about the main components of milk that people react to: lactose, casein, and whey.


Food intolerances are really important to identify and then assess. If you're having trouble losing weight, feel bloated, addicted to sugar, or have other GI problems, you'll want to check out my previous post.

Milk Sugar (Lactose) Intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant.
 
The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn't have enough lactase, the lactose doesn't get broken down the way it should.  Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea.
 
Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese & yogurt) and butter. Steering clear of lactose isn't that easy as it is added to other foods like baked goods, soups, and sauces. And if you're taking any medications or supplements, check to see if it's in there too, as lactose is a common ingredient in them.
 
If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels.

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Milk Protein (Casein & whey) Allergy

Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels.
 
So, what are the allergens in milk? You've heard of "curds and whey?" Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey.
 
Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance.
 
Like lactose, these allergenic milk proteins can be found in other products too. They're not just in dairy but are often in protein powders as well (Have you heard of "whey" protein powders?).
 
Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat.
 
Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand.
 
Like lactose intolerance, if you're allergic to casein and whey keep an eye on labels so you can avoid these.

Do You Have a Food Intolerance?

If you get gassy, bloated, or diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey.
 
While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat.
 
If you decide to (or have already) removed dairy from your diet, let me know your experience in the comments below.

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Recipe (Dairy-free): Chocolate Ice "Cream"

Serves 2
 
3 bananas, sliced and frozen
2 tsp cacao powder, unsweetened
1 tbsp almond butter
 
Instructions
 
Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.
 
Add cacao powder and almond butter and blend until mixed well.
 
Serve & enjoy!
 
Tip: You can make this in advance and freeze in an airtight container.
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Finding Alternatives

The thought of removing dairy completely from your diet may sound overwhelming, but it doesn't have to be.

You can start with something as simple as working on one meal at a time and implement more whole foods during the day and looking for alternatives to dairy.

I share some great tips on my Simple Swaps Guide to Meal Planning & Prepping.
Click on the button below to access this free guide.  Let's work together to help you on your health journey
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Yes, I would Love a copy of Simple Swaps Guide!
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Simple Swaps Approved: The EWG's Shopper's Guide to Pesticides in Produce™

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Healthy Resources for Healthy Living

Hello!

It's so great that you're here reading one of my blog posts about healthy eating and healthy living. 

Whether it's the first post of mine you've read, or you've been following me for months, the fact that you're here tells me that you've been thinking about your health.

This blog is just one of many valuable resources available for free on the internet that can help you make better choices in your daily life. When you make better choices in terms of what you eat, what you drink, and how you move your body, you ultimately live a happier, more energetic life.

Today I want to talk about the Environmental Working Group's (EWG) "Dirty Dozen" and "Clean Fifteen" lists, which I urge all of my clients to follow as part of my Simple Swaps Program.

These are incredibly important and helpful resources that you can refer to every day to help guide your choices when it comes to the food you put in your body.
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Where Does it Come From?

So what are these lists based on?

From the EWG website: "The EWG's Shopper's Guide to Pesticides in Produce™, updated every year since 2004, ranks pesticide contamination of 48 popular fruits and vegetables. The guide is based on results of more than 35,200 samples of produce tested by the U.S. Department of Agriculture and Food and Drug Administration. It is important to note that the samples are tested for pesticides after they have been prepared to be eaten. This means the produce is thoroughly washed and, when applicable, peeled. After these preparations, pesticide residues are still detected on many of the fruits and veggies.

Every day, consumers rely on EWG's Shopper's Guide to help them make the best choices for their families and reduce their exposures to toxic pesticides."


As highlighted above, washing and peeling your fruits/produce does not guarantee that they'll be free from pesticides.

The "Dirty Dozen" and "Clean Fifteen" lists are below. Feel free to print out this post, or print out the pages directly from the EWG website to help you with your weekly grocery shopping.
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Dirty Dozen

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Peaches
  6. Pears
  7. Cherries
  8. Grapes
  9. Celery
  10. Tomatoes
  11. Sweet bell peppers
  12. Potatoes

* Buy these organic whenever possible.

The EWG also analyzed pesticide residue testing data from the U.S. Department of Agriculture and Food and Drug Administration to come up with rankings for even more popular fresh produce items. All 48 foods are listed here on their website from worst to best - lower numbers indicate more pesticides.

Want a ready-to-print version? Click here to view and download. Perfect to keep attached to your fridge or in your wallet.
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Clean Fifteen

  1. Sweet Corn*
  2. Avocados
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Sweet peas 
  7. Papayas*
  8. Asparagus
  9. Mangos
  10. Eggplant
  11. Honeydew Melon
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Grapefruit

* A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

Click here to view the full list on the EWG website.


​Want a ready-to-print version? Click here to view and download. Perfect to keep attached to your fridge or in your wallet.
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Healthy Choices Today & Every Day!

Do you feel more informed about what sort of fruits and veggies you should be buying more often than not?

I find these two lists incredibly helpful and I hope you do too.

I have another resource that you might enjoy taking a look at that will help put your grocery lists into action with healthy meal planning every day of the week.

My free eBook, "The Simple Swaps Guide to Meal Planning & Prepping" is a great resource to use to help plan healthy, delicious meals each and every week.

Click here or on the button below to claim your copy.
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Send Me My Free Meal Plan & Prep Guide!
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Can My Symptoms Actually Be a Food Intolerance?

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What Are Food Intolerances?

Food intolerances or "sensitivities" can affect you in so many ways.
 
And they’re a lot more common than most people think.
 
I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.


What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.
        
This is what makes them so tricky to identify.

But with my 15 years as a health coach, I’ve seen them all! And I’ve summarized my knowledge into this informative blog post.
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Symptoms of Food Intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.
 
On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.
 
Symptoms like:
  • Inflammation
  • Weight Gain
  • Chronic muscle or joint pain
  • Sweating, or increased heart rate or blood pressure 
  • Headaches or migraines
  • Exhaustion after a good night's sleep
  • Autoimmune conditions like Hashimoto's or rheumatoid arthritis
  • Rashes or eczema
  • Inability to concentrate or feeling like your brain is "foggy"
  • Shortness of breath
 
If our body has trouble digesting specific foods, it can affect our hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system
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How to Prevent These Intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.
 
I know, I know...this sounds so simple, and yet it can take a little time and a little work to figure it out.
 
The best way to identify food/drink triggers is to eliminate them.
 
Yup, get rid of the offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms. 
 
If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.
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Start Here: Two Common Food Intolerances


Here are two of the most common triggers of food intolerances:
 
  • Lactose (in dairy  - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).​
  • Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).
 
So, if you can swap out lactose and gluten for healthy alternatives for three weeks, it can confirm whether either or both of these, are a source of your symptoms.
 
A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

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​And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.
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​You might be surprised what links you can find if you track your food and symptoms well!
One of the easiest ways to a) track what you eat and b) set yourself up for making healthy choices each and every day, is to meal plan in advance.

I've created the "Simple Swaps Guide to Meal Planning and Prepping" to help you do just this.

Click here to download your free copy.
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What if it Doesn’t Work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.
 
You may need to see a qualified healthcare practitioner for help, and that's OK. I don't want you to continue suffering if you don't need to!

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Recipe: Homemade Nut/Seed Milk

Makes 3 cups
 
½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
2 cups water
¼ teaspoon vanilla extract (optional)
 
1.Soak nuts/seeds for about 8 hours (optional, but recommended).
2.Dump soaking water & rinse nuts/seeds.
3.Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
4.Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.
 
Serve & enjoy!
 
Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

It Starts with Making Simple Changes

If you are ready to make some changes regarding your health and don't know where to start, I am here to help!  

Click here or on the button below to find out more about the Simple Swaps program.  

​This program is all about helping you every step of the way, one little simple swap at a time. This Simple Swaps program will keep you accountable, motivated and fired up to make changes!
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Yes! I Want to Join the Simple Swaps Program.
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Transformation Tuesday: Meet Angie

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Angie is a Simple Swaps Superstar!

I am so excited to introduce you to one of my clients. Angie is a nurse and mother of 3 wonderful children. 

Angie started the Simple Swaps Program just over 4 months ago and has had some tremendous success with making Simple Swaps to her and her family's daily eating habits.

She has been such a joy to guide through the program, with such enthusiasm and openness to learning - and when you read her story, you'll understand where the motivation comes from!
"The Simple Swaps Program is absolutely unbelievable and sets you up for success, not only for the short term, but for life! I am so glad Cheryl's program came across my Facebook page and that I reached out. I truly cannot believe how eating right can make ALL the difference.

I have lost 30 inches and 25 pounds in 16 weeks. 

I cannot believe the energy that I have, despite my night owl habits (I am trying to work on better bedtimes, but I am definitely not there yet).  I am no longer hitting those mid-afternoon slumps due to eating better.


I cannot believe how little effort it takes to lose weight/inches with this program. It really works! I am still in disbelief every time I do my measurements! 


I feel so much better about my body. I feel way better about how my clothes are fitting.
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To give an example, I am able to wear my jeans from a few years ago that I put in the bottom of my drawer, without a doubt that I'd never fit in them again because I wasn't interested in doing any of the crazy diet fads and was unsure of how to go about losing weight. 

​I thought our family was eating healthy, but didn't realize a few mistakes we were making that were having a big impact on our weight gain, cravings and  overall energy levels. 

I am beyond joyful that our children are learning about healthy eating and are on board with our new healthy lifestyle.

An interesting change that has happened for my family is that my son's dermatitis is not nearly as bad this winter as it has been ever other winter. I am confident that the healthy choices we've been making since starting the program has led to this change, along with many others.
​
I am so glad that Cheryl and her program has been put in my path!"
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Get Started Today!

I would love for you to be the next Simple Swaps Success story!

Picture this... 
  •  Feeling your absolute best!
  •  Regaining confidence!
  •  Having more energy!
  •  Shopping in any ladies store in regular sizes!
  •  Feeling healthy & attractive!
  •  Reaching your ideal body size once and for all!
  •  Being proud of the choices you are making!

​What if you were able to focus on YOU a little bit more?

Imagine being guided through a simple, step-by-step process so you can look better, feel better and live better!
​

Click here to learn more about the program and get started today.
I want to be LEAN for LIFE!
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Get Control of Your Blood Sugar Levels

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Blood Sugar Creeping Up? 

Over the last 10 years, I have coached hundreds of people with various health challenges. One of the most important things we can do to create vibrant health and a lean body; is to balance blood sugar. High blood sugar leads to numerous health problems and weight gain.

In this post, I’ll give you 10 proven strategies that can help manage blood sugar level naturally. The good news is that blood sugar levels are responsive to diet and lifestyle upgrades.

You have power to help manage your blood sugar with these key strategies!

What is Blood Sugar?

​Blood sugar is literally that: the sugar in your blood. Your blood contains all kinds of important nutrients and other substances that we need to be healthy. Including sugar. Blood is the liquid transporter that distributes these compounds to all parts of our bodies. 

Sugar (a type of carbohydrate) is one of our body’s main fuels. The other two fuels are fat and protein. I call it “fuel” because our cells literally burn it to do work. It’s this “biochemical” burning of fuel in all of our cells that is our metabolism.
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1. Reduce the Amount of High Sugar Food Choices

If a food or drink is mostly sugar, try to reduce, or swap it out for a healthier choice.  I’m talking sweetened beverages (e.g. soda pop, juice, energy drinks, candy, etc.). Many desserts, breakfasts, and even seemingly-healthy choices like some granola bars and yogurt often have a lot of sugar.

Significantly reducing these sugar laden foods will give you the most bang for your buck when it comes to better blood sugar levels.

2. Watch Portion Sizes of Carbohydrates

Our body digests starches by breaking them down into sugar. By reducing the amount of sugars and starches (carbohydrates) we eat, we can reduce that blood sugar spike that happens right after we eat. 

It’s been said that one of the strongest predictors of blood sugar response is the total amount of carbohydrates in a meal.

Reducing our overall carbohydrate intake can help to reduce our blood sugar levels.

3. Choose "Low Glycemic” Foods

If you’ve already cut out a lot of sugary foods and want to reduce your starch intake, then start by swapping the “high glycemic” (i.e. ones that raise your blood sugar too high) starches.

This “glycemic effect” is the result of the components in the food itself. Things like the amount of carbohydrate, the type of carbohydrate (i.e. sugar vs starch), and what other nutrients are in the food (i.e. protein, fibre, etc.) as well. The fibre, fat and protein in a food slows down the digestion and absorption of the carbohydrates, so the blood sugar rise slows down too. This results in a lower “glycemic effect.”
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High glycemic foods (i.e. ones to avoid) include sugary foods, as well as starchy foods like white bread, many pastas, and white rice. Low glycemic foods include ones that are higher in fibre, fat and protein. Examples are meat, seafood, eggs, legumes, sweet potatoes, whole grains and most fruit and non-starchy vegetables.
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4. Eat More Fibre

Most people don’t eat nearly enough. The recommended daily intake of fibre for adults is 21 - 38 grams per day.

Fibre slows the digestion of foods, it can help to the sudden spikes in blood sugar that may occur after a low-fibre meal.  The cholesterol- lowering effect of soluble fibre may also help those with diabetes by reducing heart disease risks.

Some of the highest fibre foods include raw cacao powder, flaxseeds, & legumes.

Try adding a spoon of raw cacao powder to your smoothie, sprinkle flaxseeds on your cereal, and/or add some legumes to your favourite soup or salad.

In a previous post, I wrote all about the importance of getting adequate fibre, where I talk about both how to get more fibre in your diet, as well as how it helps with weight loss.

5. Add Protein & Healthy Fats 

When eating carbs like pasta, rice, or bread, add a serving of protein and a small amount of healthy fat as well as fibrous vegetables.

This balanced approach can slow down the absorption of the carbs which can help to keep blood sugar levels regulated.

I wrote all about my favourite ways to add more protein to your diet in an informative blog post. Click here to read.

6. Try Blood-Sugar Balancing Flavourings

One of my favourite tips: Try having 1 -2 tablespoons of apple cider vinegar and water shortly before or with a meal that contains sugars or starches.
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Why? Because a recent analysis of several studies (a meta-analysis) showed that the vinegar can lower the blood sugar by up to 60% and the insulin by up to 130% compared to the same meal without vinegar. This worked individuals with insulin resistance. Even healthy people had a significant benefit.
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Cinnamon can also help to lower blood sugar levels and improve insulin sensitivity. This effect can happen with even less than one teaspoon per day.  

It’s thought that cinnamon works by slowing the emptying of the stomach. Slower emptying means slower absorption and slower blood sugar rise after a meal. Cinnamon also contains antioxidant polyphenols (plant chemicals) that may improve insulin sensitivity.

7. Get Enough Good Quality Sleep

Our bodies are wired to work along the sun’s schedule. The objective is to wake up when the sun comes up, and get tired when it goes down. Not enough sleep can affect many of our body’s systems, including negatively affecting our blood sugar levels and insulin sensitivity. It can also increase appetite and promote weight gain.

Even one or two nights of poor sleep can affect our blood sugar levels.
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Regularly getting enough good quality sleep is a great step toward helping our bodies manage blood sugar.
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8. Exercise

By exercising and burning that stored sugar, we not only improve our blood sugar levels, and our physical and mental health in many ways, but also can reduce insulin resistance. Win-win-win.
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This means our muscle cells, especially when they’re moving, absorb and burn more sugar from the blood. This goes for both medium- and high-intensity exercise.

The more you get moving, the more benefits! 

9. Reduce Your Stress

Stress hormones release stored sugar is to prepare for the “fight or flight” reaction. Our body becomes physically ready to fight or run. And to do this, we need fuel in our blood, i.e. sugar.  Reducing stress will help us to stay calm and avoid the fight and flight response.

How can we reduce stress?
Relaxation techniques like deep breathing, meditation, journaling, getting outside in nature and getting out for a brisk walk can help reduce stress and lower blood sugar levels. 

Want more tips on how to help reduce stress? I shared some great tips on a past post. Click here to read.

10. Lose Excess Weight

There is a ton of evidence that belly fat, overweight, and obesity are linked with blood sugar balance issues and type 2 diabetes.
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Weight loss and reduced waist circumference can help to lower blood sugar levels.

Learn to Make Sense of It All

It may seem like  a lot of new information when you are starting out on your health journey, but it all starts with making small changes and knowing where to turn you when you need a little guidance.

It can start with making simple ingredient swaps to lower sugar impact. This simple shift can have a profound effect on our health and body shape.

Want to know more about balancing blood sugar levels or just want to know what your next steps should be?  That's where I can help. 

Click here or on the button below and book a 30 Minute Free Coaching Call.  We can discuss simple strategies you can start doing today to to help you to move towards your health and weight loss goals.
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Book FREE 30 Minute Coaching Call
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Get Healthy Lose Weight: Podcast Interview

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Get Healthy - Lose Weight!

I'm really excited to share this episode of the Get Healthy Lose Weight podcast where I was interviewed by Deanna Lyn Toribio. 

​Click here to listen.

Deanna is a health and beauty coach who has a wonderful podcast that addresses all sorts of health-related topics.

Here's a bit about Deanna and the description of her podcast:

"I have been a skin care professional and beauty advisor for over 30 years. After suffering with food allergies and a stressful career for years, then being laid off from my corporate job, I went back to school. My love of health and fitness has definitely influenced my career path. I have figured out that whole healthy foods nourish and heal my body. After seeing how small changes made such a big difference in my own health, I knew I wanted a career helping others live healthier and happier lives. I decided to pursue my passion for nutrition and nutritional healing in order to help others. I want to work with women who feel the pounds piling on, who have no energy, who have leaky gut symptoms, who have taken care of others for years and now need to care for themselves. I want to help my client find the whole foods nourishment that work for their body, exercise that they enjoy, and to reset their metabolism, regain their youthful energy and feel fantastic!"
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What is Simple Swaps?

In this podcast episode I spoke all about my personal story and what I think is most important for living a healthy life. I dive deep into my Simple Swaps philosophy and talk about how to combat hormonal imbalances, how to balance your blood-sugar levels (and what that means for weight loss), and my solutions to reducing belly-fat.

Whether you're new to my coaching style, or have been following me for a while, I go really in depth in this interview and I know you'll get a lot out of it.


​Click here to listen.

It is always such a pleasure to speak with like-minded health practitioners about the importance of making healthy choices. I hope you'll take a listen and start implementing some of the tips we talk about into your life!


(Psst. You'll hear that I offer listeners $200 off my program! Want to take advantage? Schedule a free 30 minute call with me by clicking here, and be sure to mention this podcast episode when we chat)
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Underderstanding Tricky Food Labels

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“Modern food manufacturers have overwhelmed store shelves with foods that are nutrient poor, rotten, spoiled, dead, old, and contaminated with antibiotics, chemicals, and growth hormones. Refining has also brought us spectacularly cheap, pervasive, and fattening ingredients: namely white flour, white sugar, high fructose corn syrup, and industrial seed oils.  These fake foods distort your appetite and cause you to consume more calories than you require. This perpetuates a vicious cycle of stuffing your face but never feeling totally satisfied or nourished.” - Abel James – Author “The Wild Diet”

Learning to Understand Food Labels

Have you ever looked at the list of ingredients on a food package and realized you had no idea what they were?   Food labels usually read more like a list from a science experiment than a list of ingredients we actually recognize.

In case you missed it, in an earlier blog post I talked all about How to Read the New Nutrition Facts Table.

Here is a list of top offenders and controversial ingredients. Watch for these and avoid them!

High Fructose Corn Syrup 

We've all heard of High Fructose Corn Syrup. It has been shown to damage immune function, speed up the aging process, and contribute to weight gain.   Found in everything from crackers to bread, chips, yogurt and sauces.  I’m amazed at how many products contain High Fructose Corn Syrup!

Refined Sugar

​We came across a staggering post that people in the US consume 130 to 160 pounds of sugar per year. In other words, we are consuming half a cup of sugar a day and most of us aren’t even aware of it.

​High consumption of sugar and the corresponding elevated insulin levels can cause weight gain, bloating, fatigue, arthritis, migraines, lowered immune function, obesity, cavities and cardiovascular disease. It can also disrupt absorption of nutrients, possibly leading to osteoporosis, depression, PMS symptoms and stress. 

Trans Fat

​Trans fats are found in hydrogenated oil or partially hydrogenated oil. According to the Harvard School of Public Health, trans fats cause about 50 thousand premature heart attack deaths per year! 

​Trans fats also increase the risk for cancer, obesity, depression, asthma, osteoporosis and more. Trans fats are found in cookies, cakes, frozen food, crackers, chips, etc.   It looks like the U.S. government is finally taking steps to eliminate the use of trans fats in our food supply, so this is a step in the right direction. 
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​MSG

MSG stands for monosodium glutamate. You’d be very surprised to know where this substance lurks. 

It’s usually disguised under other names like: yeast extract, autolyzed yeast extract, hydrolyzed vegetable protein, carrageenan, sodium caseinate, soy protein and a few others, including ‘natural flavorings’ (natural flavoring doesn’t always mean MSG, but oftentimes it does).

It’s very common to find MSG in soups, sauces, crackers, flavored chips etc.
“Not only does hydrolyzed vegetable protein (one of the names MSG is disguised as) contain three very powerful brain cell toxins – glutamate, aspartate and cysteic acid – but it also contains several known carcinogens. Incredibly, the FDA does not regulate the amount of carcinogens allowed in hydrolyzed vegetable protein or the amount of hydrolyzed vegetable protein that’s allowed to be added to food products.  This substance poses an even greater danger than MSG itself.”  -Russell Blaylock, M.D. author – ‘Excitotoxins, the Taste that Kills’   ​​

Sulfites/Sulfates

Another known culprit is Sulfites. They destroy vitamin B1, which is important for mental clarity and heart health.  They are commonly found in processed lunch meats as well as beer and wine. Look for lunch meat such as Applegate Farms Organics that don’t contain sulfites, artificial flavors and colors.

According to, "Food Dyes: A Rainbow of Risks," The Center for Science in the Public Interest (CSPI) revealed that nine of the food dyes currently approved for use in the United States are linked to health issues ranging from cancer and hyperactivity to allergy-like reactions -- and these results were from studies conducted by the chemical industry itself.

These are in many products including Gatorade, sodas, frozen treats, flavored chips, fruit snacks, candy, etc.

Artificial Sweeteners

Did you know that artificial sweeteners can decrease your good gut bacteria by as much as 50%. Artificial sweeteners have also been found to spike insulin and leptin levels.  This can cause weight gain even though you are drinking a zero calorie drink! 

​Leptin is a hormone that tells your body it’s full. When this hormone is over-stimulated, your body does not get the message as early that you are satiated, leading to consuming more food that you normally would.  
“The sweetness tells your brain that calories and micronutrients are coming in; however, when they don’t arrive, your body shouts our for nutrients and sends you on a quest to find more.” - Jayson and Mira Calton, Rich Food, Poor Food

BHA and BHT

Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene “BHA and BHT are two food additives commonly used in the food industry to prevent oils from going rancid. Studies have shown that BHA has caused stomach-focused carcinogens in trials involving mice, hamsters and rats.

​The US Department of Health and Human Services has deemed BHA "reasonably anticipated to be a human carcinogen." BHT is slightly less harmful than BHA, but should still be replaced with safer alternatives. 
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Genetically Modified Organisms (GMOs)

GMOs are plants or animals that have had their DNA modified. In the US, the majority of the corn, wheat, soybean, cotton and canola crops are now genetically modified, and one or more of these can be found in nearly every processed food.

​GMOs have not been proven safe and some studies show GMOs may decrease immunity to diseases in plants as well as humans. They may also cause resistance to antibiotics and could have a negative impact on genetic function.
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For a current list of GMO foods, you can visit The Environmental Working group (EWG) at www.ewg.org.
The more whole, unprocessed food we eat, the less time we need to spend reading labels! 

When grocery shopping, it is always best to spend most of your time on the perimeter of the store.  

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This is where you will find fresh fruits and vegetables, meats, eggs, etc.  The canned and processed foods are usually in the middle isles.

On a previous blog post, we discussed How to Reduce Your Toxic Load, which is filled some great information about how to audit your life to remove unnecessary chemicals from things you maybe didn't even realize were toxic for you and your family.

Don't Let it get Overwhelming

Rather than feel overwhelmed with all this information - we need to become more aware. 

You can start with something as simple as reading food labels at the store.   Maybe work on one meal at a time and implement more whole foods during the day.

Decide what you want to start with first. You don’t have to do it all at once. You can just start with one thing and once that’s in place, move on to the next thing.

Want to find out more?  I am just a phone call away.  I can help answer your questions regarding food labels and give you the tools to help you on your health journey.
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How to Improve Gut Health

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It Starts in the Gut

Hippocrates said, “All disease begins in the gut.”
 
And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.
 
There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.
 
So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve gut health naturally.
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Our Gut’s Role in our Overall Health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.
 
This seemingly simple role is super-complex! And it can break down in so many places.
 
For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by the gut and get into the bloodstream, even if it's not supposed to. And when our gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there.
 
FUN FACT: About 70% of our immune system lives in and around our gut.
 
A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.
 
Another important part of our gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.
 
So, keeping gut microbes happy is the second pillar of gut health!
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Ways to Improve Gut Health

There are a lot of natural ways to improve gut health. Let’s start with a few things to avoid. It’s always best to eliminate the cause imbalance, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.
 
You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.
 
By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, healthy fats such as olive oil, coconut oil and avocados
, and fish.
 
The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. We need to make these a part of our daily diet.
 
Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays several important roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.
 
And don’t forget the super important lifestyle factors like getting enough sleep, reducing stress, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.
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Our Gut Health is Important

The function of our gut is key to our overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.
 
The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with vitamins, minerals, antioxidants, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Here is a simple recipe I love to make that is loaded with health promoting probiotics.  


Sauerkraut Recipe
Total Time: 30 Minutes.  Active Prep; 3-4 weeks total
Sevrves: Makes about 1 Gallon

Ingredients:
  • 1 large head of shredded cabbage
  • 3 tablespoons of pickling salt
  • ​1 tablespoon caraway seeds

Directions:
  1. In a large bowl, mix cabbage the cabbage with 2 tablespoons of salt. Let stand for 10 minutes.
  2. Massage the cabbage to release juices. About 10 minutes.
  3. Sprinkle remaining salt on the cabbage as well as caraway seeds.
  4. Pack cabbage mixture into a large glass food container. Top with a quartered onion to fit inside the container, weighing it down. Cover container with a lid.
  5. Place in a cool spot overnight on a plate. Check to make sure the sauerkraut is completely submerged in liquid. Check cabbage every other day for 2 weeks, skimming off of any scum that may form on the surface.
  6. Let stand for at least 4 weeks total. Then store in airtight container in the refrigerator for up to 6 months.

You can also try fermenting carrots, broccoli, green beans and broccoli!

Tip - when purchasing sauerkraut or other fermented vegetables make sure to read the label - the ingredients should be cabbage or other vegetables, salt and spices.  If you see vinegar on the label it is processed in vinegar and does not contain the probiotics that naturally fermented sauerkraut contains. 

Get Started on Your Health Journey

Learning about gut health can seem a bit overwhelming, but it's all about making small changes to your eating habits. 

Do you want to be healthy, but unsure where to start?  I am here to help!

I have created a
 Simple Swaps Guide to Meal Planning & Prepping eBook, to help you get started on your health journey. It's packed with lots of great tips and tricks to help you on your health journey.

Just click below and you'll receive your copy right away!


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Yes! Send me the Simple Swaps Guide.

​References:
https://authoritynutrition.com/does-all-disease-begin-in-the-gut/
http://www.precisionnutrition.com/all-about-nutrition-gut-health
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

https://draxe.com/recipe/sauerkraut-recipe/​
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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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