Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Shifting Your Mindset

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Get Out of Your Own Way

Almost all of us have doubts that creep in and try to sabotage what we’re really capable of and what we really want. The difference lies in whether we choose to listen to the negative messages (“self talk”) playing over and over or if we decide to play a new message. 
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What would your new message sound like?  Instead of listening to the mind chatter of “I can’t do that” or "I have no control over my cravings" or "I can't lose weight in menopause," how about playing a new message that says “I can do this and I’m going to make a plan and work towards it." 

​We can shift our mindset, set a new goals, make a new plan, listen to a new message, form new habits, and soon you’ll believe it and feel more empowered. When you notice your resolve waning or the doubt tries to creep back in, think about your motivating word or phrase.  

​Speak to yourself as if you were talking to your best friend.  How can you be more kind, more loving and more encouraging to yourself?

When we take control of our mindset amazing things can happen!
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Create Small Goals

Have a long term goal in mind and set small or mini goals along the way that are realistic and attainable.

For example: If you have a goal to lose 50 pounds, that feels quite overwhelming and sometimes, it can also feel impossible to reach that goal.  Does it seem possible to lose 5 pounds?  Okay, great, that’s a start.  It’s very doable to lose 5 pounds in 1 month, so focus on that for now.  5 pounds per month will have you at your goal in under a year.  That seems less daunting and will set you up so that you keep the weight off, instead of losing the weight quickly in an unsustainable way.

Celebrate your success as you meet each mini goal along the way!

In a previous blog post, I go more into detail about SMART goal setting and I share some ideas on how to set specific goals.

Remove The Fear

​Often we don't move towards our goals because we are afraid it will be too difficult or we just don't know where to start. Everything in life is a process.  Keep things simple, be reasonable and stay optimistic with your expectations.  Also, we need to give ourselves permission to know we don’t have to be perfect. Creating a healthy lifestyle is not about being perfect every minute of the day or about deprivation, hard work or punishment.  The good choices we make over time will have an affect of the metabolism, energy levels and body composition. 

Just start somewhere.  It’s easy to have ‘paralysis by analysis’ and not take action until we have the ‘perfect plan’.  Yes, I’ve been guilty of this, so I know how much it can hold us back.  I’m a recovering perfectionist.

​It feels much better to be able to move forward with things knowing that it’s all a process,  It feels good to know that we don’t have to be perfect right out of the gate.  

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If you think you will succeed, you will find a way. If you keep telling yourself you’ll fail, you will find a way to fail.   Why not speak to yourself in a kind way, encourage yourself forgive yourself, knowing that you don’t have to be perfect. Just keep going. 

We all have bad days when sometimes we get off track. Things happen. Life happens. Just know it’s okay – dust yourself off, get back on track. We all veer off track at times; it’s part of life. The key is not judging yourself and finding your way back.
"The day I decided I was ready for change, I allowed my whole being to embrace the idea. My brain took control over my body, my doubts and fears.  It became my time to take care of myself without judgment. I made myself my first priority and never looked back.  My whole world changed as my body transformed. I am strong, healthy, focused and feel better than I have in years. Changing my mindset changed my life!" - Sheila (Health Coach Cheryl client testimonial)
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Change Your Mindset, Change Your Habits

It's important to create a positive mindset. Your mindset and your habits, more than anything else, determine where you go in life, what you accomplish and who you become.  It doesn’t even matter so much where you are right at this moment. This is your starting point.

​Think about what you want, what you really, truly want for your life.  Start implementing the habits, no matter how small, that will move you in that direction. Just start with ONE.  That one habit can be the start of big changes.  You may just be surprised.  Write the one habit down in several places so you’ll see it as a reminder.

As we are making adjustments in our thoughts and in our lifestyle and food choices it is helpful to take it one day at a time perhaps even one meal and one snack at a time. We can make the best choices for each meal and each snack and if we have a not so good day we can always start fresh each day.  I don't believe in an all or nothing approach.  When I first began implementing nutrients swaps into my recipes and snacks it was a very gradual approach as I learned about new superfoods, low glycemic options of various ingredients I would swap out ingredients in recipes.  All of these little changes created a huge shift in my health, energy level and body composition. 

Creating a positive mindset and a healthy lifestyle is much easier when we surround ourselves with like minded people that will support and encourage us along the way. That is one of the greatest benefits of having a health coach and being part of a health community.  

A Step In The Right Direction

There is no time like the present to make some shifts in our mindset and work towards achieving our goals.

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

​Click the button below to find out more about my Simple Swaps Slim Down program.  

​My program is all about helping you every step of the way, from creating a positive mindset, implementing healthy habits, one little simple swap at a time.  This Simple Swaps program will keep you accountable, motivated and fired up to have vibrant health and a lean body!

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Yes, I'm Interested in the Simple Swaps to Slim Down Program
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Build Your Own Simple Swaps Smoothie

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Let’s Talk Smoothies!

Smoothies are a great and easy meal on the go, but are they all good for you?

Not all smoothies are created equal. I get a ton of questions about whether or not we should be drinking them regularly. In today's blog post, I'm going to provide some guidelines for building a healthy smoothie that will keep our blood sugars balanced and our metabolism humming.

Many people love smoothies because:
  • Let’s face it, they’re delicious!
  • They’re quick and easy to take on the go.​
  • It’s an easy way to increase our fruit and vegetable intake. 
  • We can sneak in several superfoods to really increase nutrients.
  • They provide a long-lasting source of energy and are filling.

Even though smoothies can be a quick healthy meal or snack, however, what we are putting in them may not always be ideal. Choosing the right balance of ingredients to put in our smoothies is key.

You can also find out more about meal planning and prepping by downloading my free guide below. These tips can definitely help us out when building smoothies. 
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Send Me My Free Meal Plan & Prep Guide!
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Don’t Forget the Protein

When making a smoothie the first ingredient I like to choose is the protein source.  Try to aim for 15 to 20 grams of protein per adult serving.  Choose a non-dairy source of protein to add to your smoothie to power you throughout the day. Hemp hearts, sunflower seeds, pumpkin seeds, almonds, cashews, tahini, other nut and seed butters, collagen powder and high quality plant based protein powders are fantastic protein options to keep us feeling full and satisfied. 

If your body can tolerate dairy, try adding in a 3/4 cup of Greek yogurt instead of a plant based protein.


Want more information on the importance of protein for weight loss and overall health? I wrote a previous post discussing The Importance of Adequate Protein that you may want to check out.
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Include More Than Just Fruit

Fruit is a fantastic source of energy, vitamins, minerals, and fiber, however, too much fruit means too much fructose. Fructose is the natural sugar in all fruits that can spike our blood sugar if not consumed alongside enough protein, fats and fibre to slow its absorption. Overdoing it with fruit is something that can really set us back when it comes to keeping blood sugars balanced and moving towards our weight loss goals.  

If a smoothie is meant to be a meal replacement, it should contain approximately 2 cups of non-starchy vegetables such as delicious leafy greens. Spinach, chard, kale, cucumbers, celery and zucchini are all great options.  
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To sweeten smoothies, add 3/4 cup of fruit such as berries, bananas, apples, pears, mangoes, papaya, pineapples, carrots, sweet potatoes or even beets. 

Pro Tips: Peel extra bananas or avocados and store them in a glass container in the freezer to add to smoothies. This is especially effective if you have any fruit that is over-ripe.

In cooler climates, where a variety of fruits are often difficult to find, choose organic frozen options instead.  
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Add Some Superfoods

Smoothies are a great way to add some superfoods into the mix!

​Try a combination of superfoods to create a better nutritional profile.  Add 1-2 tablespoons of maca, coconut oil, spirulina, chlorella, bee pollen, raw cacao, ginger, avocado, flaxseed oil, goji berries, nuts, seeds, coconut, cinnamon, raw vanilla powder, hemp seeds or super green powders.

Many of these superfoods contain extra healthy fats which will also help to keep us feeling full and satisfied.

Now Comes The Liquid

We can finish off our nourishing smoothie with our choice of liquid such as almond milk, cashew milk, coconut milk and ice.

Throw it all in the blender, mix and drink it on the go!  Now we have an amazing, delicious and filling smoothie to enjoy!


In a recent blog post, I discussed dairy intolerance and some of the possible reactions we may experience if we are sensitive to dairy.

Pro Tip: 
For quick snack use 1/2 serving size. 

One Simple Swap At A Time

Drinking a smoothie as a meal replacement is just one example of a Simple Swap that can help you on your health journey.

I created the Simple Swaps Guide to Meal Planning & Prepping give you some simple tips and tricks to offer some other great suggestions to help you make small changes that will have a big impact on overall health.
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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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Send Me My Free Meal Plan & Prep Guide!
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How Processed Foods Sabotage Our Health Goals

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"Perhaps the most effective strategy in losing fat is to stop eating manmade, processed food products and start eating real food. Real food is perishable. If it can last on the shelves for extended periods of time or comes in a box, be wary.”
  • Abel James – Author  “The Wild Diet”

What Are Processed Foods?

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.
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You’ll reap the benefits of eating healthy, whole foods even more when you also reduce processed foods. After all, you want your body to benefit as much as possible from the food you eat, right? 

What's Wrong With Processed Foods?

Processed foods have been altered from their natural state, often nutrients are stripped from the original whole food ingredients and preservatives have been added.  There are varying degrees of processed foods, from minimally processed to highly processed. Generally, the less processing a food has undergone and the fewer the ingredients in packaged products, the more nutritious it will be. 
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The more processing a food has gone through, the fewer nutrients it retains. This means more empty calories that provide little to no nutritional benefit. 
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They are Low in Nutrients 

Processed foods tend to be LOW in nutrients and HIGH in calories.  
  • Processed foods often do not keep us feeling full long , so we’re hungry again a short time later (this increases cravings for more processed foods). 
  • Most are designed with convenience in mind.  They can be eaten quickly, anywhere (while driving, working at the office, watching TV, etc.), and require little or no preparation.
  • Highly processed foods include snack foods and desserts, such as candy, chips, ice cream, cakes, etc. This category also includes frozen entrees, sodas, breads, pasta, and cereals.  
  • Highly processed animal products include most deli meats, chicken nuggets, hot dogs and some sausages and burgers. Many vegetarian alternatives to meat are also highly processed. 

Minimally Processed Foods ​

Fruits, vegetables, legumes, nuts, seeds, whole grains, meat and fish are often sold in minimally processed or non-processed forms (although each of these also have processed versions). These foods are often not substantially changed from their raw, unprocessed form and retain most of their nutritional value.
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The Effects of Food Additives​

Studies show that food additives affect the following
  • Digestion
  • Appetite control (or lack of – food additives increase your appetite!)
  • Brain function – can cause “brain fog”
  • Memory
  • Weight gain
  • Quality of sleep
  • Concentration (as well as ADD/ADHD)
  • Energy levels
  • Gut flora, depleting the “good” bacteria necessary for assimilation of nutrients
  • Deficiencies of micro-nutrients

Nutrient Quality in Processed Foods

Processed foods can cause micronutrient deficiencies. Not consuming enough vitamins, minerals and essential fatty acids prevents us from getting the minimum daily requirement (MDR) of what our bodies need. This can lead to chronic health problems.
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Foods that are highly processed are lacking in the nutrients our bodies need to function properly, especially if our goal is improved overall health and/or weight loss.  It’s not realistic for most of us to never eat processed foods, but it’s very realistic to dramatically reduce the amount of these poor quality foods.

​Cooking with real food does not need to be difficult or time consuming.  With my simple swaps philosophy I teach my clients to simply swap out processed ingredients for ingredients that are less processed and higher in nutrients. The recipes are endless and taste delicious. Once healthier choices become a way of life, you won’t miss the processed choices because you’ll be feeling so much better!  
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Start with Some Simple Swaps

Do you need help finding quick simple recipes so you can reduce the processed food you are buying?

Do you need help coming up with simple meal plans that will leave you feeling satisfied without spending hours in the kitchen?

​Do you need some time saving tips for meal the whole family will enjoy?

Download your free Simple Swaps Guide to Meal Planning and Prepping by clicking the button below.  I share some great tips and tricks to help you on your health journey.
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Send Me My Free Meal Plan & Prep Guide!
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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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  • HOME
  • About
    • Health Coach Cheryl
    • My Story
  • My Programs
    • Simple Swaps
    • Coaching For Families
  • Blog
  • Clean Beauty
  • Praise
    • Success Stories
    • Press
  • Contact