Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Transformation Tuesday: Brenda has lost over 42 pounds & 45 inches!

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A Program As Flexible As You Are

In this week's Transformation Tuesday post, I'd like to introduce you to Brenda, a retired school teacher and grandmother who has had great success on my Simple Swaps Program.

When Brenda approached me, she had hit a low point with her health. Struggling with arthritis and low energy levels, she had simply had enough with feeling low!

After a friend introduced her to my blog, she read my posts for a few months and once she had gotten to know me and my health coaching philosophy better, she decided to book a free health coaching call.

Fast forward to today: Brenda has now lost over 42 pounds and 45 inches! She feels better than ever, and not only feels more confident and has expanded her wardrobe, most importantly she has more energy to play with her grandson.

Family is #1 for me and I have designed my Simple Swaps Program to fit with your busy lifestyle as a mom, grandma, wife, friend. It's as flexible as you are and the goal is always to give you more health and higher energy levels so you can be the best you can be for your family!

Continue reading to hear more about Brenda's transformation...
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More Energy to PLAY!

"Before starting your program my weight was a daily issue. I have arthritis which really affects my knees and my weight really made matters worse. I was also having a lot of issues with sore feet. I was tired all the time and had low energy. I was at 230 pounds. Nothing fit, I hated going out because dressing was an issue. In spite of all this I was constantly craving sugar and was eating tons of it with no end to the cravings. My confidence?? ...what confidence?? I have always struggled in that area but being so overweight just compounded the issue.

A friend had emailed me about the Simple Swaps program as she knew my struggles and thought I might be interested. For a few months I followed your blog and learned more about your coaching philosophy. After Christmas I was desperate and decided to reach out and see where it would take me. So glad I did!  

​Now I am at 188 pounds, half way to my goal and have lost 42 pounds and 45 3/8 inches.

I have something to wear and actually feel comfortable in most of my clothes. I look forward to expanding my wardrobe with some of the smaller sizes waiting.

The cravings that were driving me crazy are gone most days and are controllable when they are there. I am sleeping better and my energy levels are improving.

If someone was asking about your program I would tell them that they should definitely arrange a coaching call with you. That it would be the best call they ever made because help and support are waiting.

What I like most about your approach is how approachable and understanding you are! You always see the positive which for me is very helpful.
What I like about the program is that it is doable. Lots of support to get started and then things fall into place. I love the aspect of the on-going coaching!"

~ Brenda M.
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Want to be a Healthier You?

When you put your health first, you're putting your family first! Not only do you become a more positive role model for healthy habits, you gain more energy, confidence and overall sense of wellness. 

I would love to meet you and learn more about your family life and your health goals, and then tell you about my best ways to make your health a priority. Click here to book your free health coaching call!

I specialize in coaching women who:
  • Have children or grandchildren they want to keep up with!
  • Are pre-menopause, going through menopause, or are post-menopausal.
  • Have low-thyroid or other hormonal imbalances impeding weight loss.
  • Have busy lives working, being a mom, care-giver and/or partner.
  • Wish they could eat healthier but don't have the time or knowledge.
  • Are new moms looking for guidance on the healthiest lifestyle for their growing family.

If one or more of those sounds like you - let's chat! I offer 30 minute health coaching calls 100% free because I care about the health and well being of women everywhere - and that includes you!

Yes! I want a free health coaching call!
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6 Simple Tips To Avoid Hot Flashes

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Hot Flashes...

...Are common, unpleasant symptom of menopause and they can strike with little warning and at inconvenient times!

Fear not! There are many steps that we can take to minimize or eliminate the dreaded symptoms of temporarily heightened body temperature, and most of them start with diet! Avoiding some foods, while making sure to eat plenty of others, can help us avoid menopause’s most notorious side effect!
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Hot Flash Trigger #1: Alcohol

Many of us enjoy a glass of wine now again, but watching our alcohol intake is a good idea for many reasons, including limiting hot flashes!

Studies show that frequent drinkers have more frequent and severe hot flashes. So make sure to indulge infrequently and responsibly!
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Hot Flash Trigger #2: Spicy Foods

Spicy foods, though often delicious, have been proven to cause hot flashes. Capsaicin, the active chemical element in hot peppers, dilates blood vessels, which can spur hot flashes and make then more intense.

So, we have to make sure to be careful around spicy foods, and when we do enjoy them, to follow each spicy meal with plenty of water.
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Hot Flash Trigger #3: Coffee

​A hot cup of coffee is a great way to start the day off right, and I love my morning coffee, trust me. However... did you know that caffeine makes hot flashes much worse? As many as two out of three women have been proven to have more frequent and more intense hot flashes.

No need to sacrifice that cuppa’ Joe though...a great way to avoid this is to simply swap caffeinated coffee for decaf!
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Hot Flash Helper #1: Fruit

Now that we’ve chatted about some foods to avoid, let’s talk about foods that have been shown to positively combat hot flashes! Fruit is delicious, sweet, refreshing, full of nutrients, and has been proven to reduce hot flashes.

Eating natural fruit instead of baking, candy, or chocolate is also a great way to cut down on refined sugar in our diet; something that helps our bodies in many other ways. You can read more about the effect that sugars have on our bodies in this recent post. 
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Hot Flash Helper #2: Flax Seeds

Flax seeds are easy to find at many grocery stores and health food stores, and they are great at balancing our hormone levels, which helps minimize hot flashes.

Pro Tip: Add a tablespoon to cereals, oatmeals, smoothies, and baking to boost oestrogen and fight hot flashes!
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Hot Flash Helper #3: Nuts & Legumes

Legumes, nuts, and seeds are also excellent fighters of hot flashes!

Foods like these can have a positive effect on reducing hot flashes frequency and are also proven to help reduce dry skin caused by menopause. 
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Trying To Manage Menopause Symptoms?

Hot flashes are normal! They are nothing to be ashamed of, and most of us get them. But by taking these simple, easy steps, you can reduce their frequency and severity so that you can enjoy the things you care about most! 

If you still feel like you need more help managing menopause symptoms such as hot flashes, weight gain, difficulty sleeping,  I am here to help!  You are welcome to book a free menopause breakthrough call. 
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​I want to find out what you are struggling with and give you my best tips to start you are on 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 Call Now!
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The Coconut Oil Craze: Should I Jump On The Bandwagon Too?

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Yes, You Should!

What exactly is it about coconut oil that makes it so healthy​? And which type is best? Let’s dive into some of the fascinating research and find out!

...coconut oil is a special kind of fat.

Coconut oil contains the same 9 calories per gram as other fats and is extracted from the meat of the coconut. It is a white solid at room temperature easily melts into a clear liquid on a hot day (or over a hot stove!)

The idea of adding coconut oil to our diets is not to add on to what we already eat, but to substitute it for some of the possibly less healthy fats we may be eating now.

Here's why... because not all calories or fats are created equal!

Coconut oil contains a unique type of fat known as Medium Chain Triglycerides or MCTs.  In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how our bodies metabolizes them; they're easily absorbed into the bloodstream by the gut, where they go straight to the liver and are burned for fuel or converted into ketones. 

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.
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MCTs May Help With Fat Loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, they can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food we eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories we burn. This happens when comparing the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories we burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat or waist circumference. The importance of this is talked about in my previous blog post. 

Just remember not to add coconut oil to your diet without reducing other fats and oils.

How Much Coconut Oil Should We Eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only consumed about 2 tablespoons per day.

We probably don’t need any more than that!
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What Kind of Coconut Oil Is Best?

​There are so many coconut oil options available in grocery stores these days that it can make it difficult to know which is best, especially when trying to be efficient shoppers in our busy lives!

Try and stay away from refined varieties, and opt for virgin coconut oil. This is because virgin coconut oil is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil's natural, health-promoting antioxidants.

Something we should also consider is that each oil has a specific high temperature that we should avoid surpassing, e.g. the smoke point. For virgin coconut oil, that temperature is 350F, meaning we can safely use it on the stovetop on a low-medium setting, as well as in most baking.

Pro Tip: Always avoid hydrogenated coconut oil. It can be a health nightmare because it contains the infamous ​trans fats.
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Recipe Time!

The moral of the story is... if we substitute some of the fat we eat with coconut oil, it can help us lose weight and belly fat by helping us naturally eat less, as well as slightly increasing our metabolism! 

Oh, and it tastes great too! 

All these benefits stemming from a simple ingredient swap.

Why not try baking something new with coconut oil with the recipe below?
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Chocolate Coconut Bark

Recipe: Chocolate Coconut Bark

Serves 12

Ingredients: 
  • 1/3 cup coconut oil, melted 
  • 1 cup cocoa or cacao powder
  • 4 tablespoons maple syrup 
  • 1/4 tsp sea salt 
  • 1/2 cup  slivered almonds
  • 1/4 cup shredded unsweetened coconut

Directions:
  • Melt coconut oil, then whisk in maple syrup, salt and cocoa/cacao powder until smooth.
  • Stir in slivered almonds until evenly distributed. 
  • Pour into an ice tube tray and freeze. 
  • Store in fridge or freezer to avoid melting.
  • Serve & enjoy!

Pro Tip: Substitute other seeds, chopped nuts or dried fruit instead of the almonds if you wish. 
Simple Wins:

​"People often comment about my “diet.” I tell them it is not a diet.. I can eat anything I want, but I choose not to because I don't have the cravings for unhealthy foods any more, and the foods I do eat are filling and delicious."

-Simple Swaps Member Audrey

Looking For More Healthy Substitutions?

Looking for more easy substitutions you can make in your life that will have a big impact on your health? You're in luck because that's what Simple Swaps is all about!

In order to help you determine your specific needs and personalized steps so you can feel your absolute best, 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 Call Now!

​References:
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
https://authoritynutrition.com/coconut-oil-and-weight-loss/
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
http://www.precisionnutrition.com/encyclopedia/food/coconut-oil/
http://neurotrition.ca/blog/your-brain-coconut-oil
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The Truth Behind Artificial Sweeteners

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What's The Deal With Sugars?

We all know the negative health effects of eating too much sugar, especially added sugars like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store.

Ingesting refined sugar spikes our blood sugar and insulin, and increases our risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that we can still get the sweetness...without the calories; like when we have a diet pop instead of regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, things don't always work out the way we think they will...
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Types Of Artificial Sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than regular sugar.

Today, we'll specifically discuss artificial sweeteners, which are synthetic chemicals where a tiny bit tastes very sweet.

They're also known as non-nutritive sweeteners, and include things like:
  • Saccharin (Sweet & Low)
  • Acesulfame potassium
  • Aspartame (Equal & NutraSweet)​
  • Sucralose (Splenda).
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Health Effects Of Artificial Sweeteners

Negative health effects from artificial sweeteners are cited in several studies. and while many studies show effects, others don't. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been done on animals, which may or may not translate to people. Yet many other claims --- confusing claims --- have been cited over the years.  

​New evidence, in fact, states that people who frequently consume sugar substitutes may be at an increased risk of excessive weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular disease. 

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

Studies found that people who tend to drink diet sodas have double the risk of gaining weight than those who don't. 

Another study (Multiethnic Study of Atherosclerosis) has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

Aren’t these the diseases that artificial sweeteners were supposed to help prevent in the first place?

Don't be fooled into reaching for products labeled diet or sugar free thinking that they are healthier options! Always make sure to carefully check the label and nutritional information.

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The Effect On Our Bodies

...now that’s a million-dollar question!

When it comes to artificial sweeteners we should air on the side of caution. It is best to avoid artificial sweeteners while trying to reduce our overall sugar intake while more studies are being completed for the following reasons...

  • People can trick themselves into thinking that they can eat unhealthier foods such as cake because they have switched to diet soda, nullifying potential health and weight loss benefits. 
  • Products with artificial sweeteners change the way we taste food, making fruit and veggies taste less and less appetizing. 
  • Artificial sweeteners increase our cravings for sweets as we stop associating the flavour with caloric intake. 
  • The sweet taste of these sweeteners send signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
  • At least one animal study suggests, that saccharin may inspire addictive tendencies.
  • There could be an even more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

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Recipe Time!

Understand that added sugar is not good for us, but the solution is not to replace them all with artificial sweeteners.

I highly recommend reducing sugar intake, so we naturally re-train our palate and start enjoying the taste of real food that isn't overly sweet. This way, we're reducing intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having a ½ teaspoon less of sugar in your hot morning drink. Try diluting juice with water. There are simple ways to reduce our sugar intake in our busy lives! Your body will thank you!

There are also some sneaky places that artificial sweeteners might be hiding... watch out for: light or diet fruit juices or beverages, breakfast cereals, processed snacks, yogurt, baked goods, salad dressings, chewable vitamins and gum, and no-calorie waters and drinks. 

Pro Tip: Swap sugar in recipes for a small amount of  honey, maple syrup, pitted medjol dates or stevia.  Add plenty of fibre, healthy fats and protein to these recipes along with these sweeteners to slow down the release of sugar into the blood stream.  

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Chocolate Coconut Bars Recipe

Ingredients:

Base:
  • 1/4 cup coconut oil
  • 2 cups unsweetened, shredded coconut
  • 1/4 cup honey

Topping:
  • 1/2 cup dark chocolate
  • 1/8 cup coconut oil 

Directions:
  • Melt coconut oil just until it is liquified. 
  • Add shredded coconut and honey. Combine well. 
  • Press mixture into a parchment paper lined 8 x 8" baking pan and refrigerate until solid.
  • Melt chocolate and coconut oil and spread over coconut base. 
  • Chill and cut into squares and keep refrigerated. 
  • Serve & enjoy!​
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Trying To Avoid Artificial Sweeteners?

Are you trying to avoid artificial sweeteners and added sugars but aren't sure where to start? It all starts with meal planning and what you buy in the grocery store! I have something perfect to help you...
 
Planning what to eat to help you feel your best should be easy! I created the Simple Swaps Guide to Meal Planning & Prepping to give you some simple tips and short cuts in the kitchen. 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:
http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
https://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/
http://www.precisionnutrition.com/research-review-splenda-is-it-safe
https://chriskresser.com/the-unbiased-truth-about-artificial-sweeteners/
​
Swithers SE, Patterson NA. Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology & Metabolism. 2013.
​
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Four Cholesterol Myths

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What Is Cholesterol?

You knew there was a bit of an over-emphasis, borderline obsession, on cholesterol, right?
Warnings against eating foods that are high in cholesterol have been a dietary recommendation for decades. Cholesterol has had a bad reputation typically linked to heart attacks, strokes and other types of cardiovascular disease.

Before we jump into some myths surrounding cholesterol, let's make sure we're on the same page when it comes to what exactly cholesterol is...

Cholesterol is a type of fat or lipid.  It is an essential building block for cell membranes and other important structures. While cholesterol is an actual molecule, what it is bound to while it's floating through our blood is more important than how much of it there is overall. In fact, depending on what it's combined with, it can have opposite effects on our arteries and hearts.  Yes, opposite!

So, cholesterol is just one component of a compound that floats around our blood.  These compounds contain cholesterol as well as fats and special proteins called lipoproteins.  

They're grouped into two main categories: 
  • HDL: High Density Lipoprotein (AKA good cholesterol) that cleans up some of those infamous arterial plaques and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA bad cholesterol) that transports cholesterol from the liver. It is also the kind found to accumulate in arteries and become easily oxidized, hence their bad reputation.

And yes...it's even more complicated than this! Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So, cholesterol isn't simply cholesterol because it has very different effects on our bodies depending on which other molecules it's bound to in our blood and what it is actually doing there!

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Myth #1: Cholesterol Is Bad

Cholesterol is absolutely necessary for our bodies to produce critical things like vitamin D when our skin is exposed to the sun, our sex hormones estrogen and testosterone, as well as bile to help us absorb dietary fats.  Not to mention that it's incorporated into the membranes of our cells.

Talk about an important molecule!

The overall amount of cholesterol in our blood, total cholesterol, isn't nearly as important as how much of each kind we have in our blood.

While way high levels of  LDL cholesterol as compared with HDL, the LDL:HDL ratio, may be associated with an increased risk of heart disease, it is absolutely not the only thing to consider for heart health.
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Myth #2: Eating Cholesterol Is Bad

Most of the cholesterol in our blood is made by the liver.    In an average person the body's production of cholesterol far outweighs the contribution from cholesterol in food.  Why do you think cholesterol medications block the enzyme HMG Co-A reductase in our livers?  Because that's where it's made!

Of course, what we eat can still affect how much cholesterol our livers produce. After a cholesterol-rich meal, our liver doesn't need to make as much.

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Myth #3: Cholesterol Should Be Very Low

As with almost everything related to health and wellness, there's a balance that needs to be maintained.  There are very few extremes that are going to serve us well, and cholesterol is no exception! 

​People with very low levels of cholesterol have an increased risk of death from other non-heart-related issues like certain types of cancers, anxiety, depression and impaired memory.

​Maintaining balance is key!
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Myth #4: You Need Drugs To Balance

While drugs can certainly lower the bad LDL cholesterol, they don't seem to be able to raise the good HDL cholesterol all that well.

Guess what does?

Nutrition and exercise.

One of the most impactful ways to lower our cholesterol with diet is to lower intake of sugar and refined carbs and eat lots of fibre rich vegetables.  I mean lots, say up to 10 servings a day. Every day. The recipe below should help us add at least another salad to our veggie repertoires!

Exercising, losing weight, quitting smoking, and eating better quality fats are also key.  That means fatty fish, avocados and olive oil. Ditch those over-processed, hydrogenated trans fats.

Pro Tip: Never start or stop taking any medications without talking to your doctor.

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Healthy Tips & Recipe Time

Overall, the science of cholesterol and heart health is complicated and we're learning more every day! Science including nutrition is a constant process of change.  As new findings emerge we need to reevaluate recommendations.  The key is to keep ourselves informed!

There is a lot we can do from a nutrition and lifestyle perspective to improve our cholesterol levels.

One easy tip is to try and avoid unhealthy hydrogenated trans fats and opt for healthy fats instead, such as olive oil, avocado, nuts, seeds and fish.  Another important strategy is to lower intake of sugar and refined carbs to help balance blood sugar and lower inflammation in the body. 

Why not start integrating more healthy veggies and healthy fats into your meal plan by trying the Asian Chicken Salad recipe below?
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Recipe: Asian Chicken Salad

Recipe: Asian Chicken Salad

Chicken Ingredients:
  • 2 boneless, skinless chicken breasts
  • 2 tablespoons coconut aminos
  • 2 teaspoons sesame oil
  • 1 clove of garlic pressed

Salad Ingredients:
  • 4 cups shredded cabbage
  • Orange peeled and diced
  • ½ cup grated carrots
  • ½ cup chopped green onions
  • ¼ cup toasted sunflower seeds
  • ¼ cup toasted slivered almonds
  • ¼ cup toasted sesame seeds

Dressing Ingredients:
  • ¼ cup olive oil
  • 2 tablespoons sesame oil
  • 2 tablespoons coconut aminos
  • 1/2 teaspoon grated ginger
  • 1 clove fresh pressed garlic
  • 1 teaspoon honey or pinch of stevia
  • ½ teaspoon sea salt
  • 2 teaspoon fresh lime juice

Directions:
  • Preheat oven to 350 degrees Fahrenheit 
  • Coat chicken with the marinade for 30 minutes.
  • Add chicken and marinade to baking dish. Bake for approximately 30 minutes.  Let cool and dice into pieces. 
  • Add dressing to salad.
  • Add diced chicken to salad.
Simple Wins:

"I am so thankful for the help from Cheryl in losing the pounds as it made a big difference in how my clothes fit. In fact, I am wearing clothes I purchased years ago and have no need to go shopping.  My husband likes that!!"

-Simple Swaps Member Marlene

Looking For Ways To Balance Cholesterol?

Looking for ways to balance your cholesterol through nutrition? Look no further! I have a guide just for you, full of meal planning and prep suggestions to make having a healthy, balanced diet nice and easy.
 
Balancing your meals effectively should be simple and quick.  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 the access this free guide. 
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Send Me My Free Meal Plan & Prep Guide!
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Why Waist Measurements Matter More Than Weight

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Wouldn't It Be Nice To Ditch The Scale?

Many of us have this kind of relationship with our weight. We know that the numbers on the scale aren't the be all end all of a healthy lifestyle, but it can be hard not to preoccupy ourselves with them.  

There are so many different factors other than weight that should be kept in mind on our health journeys and it is important to remember that. Our weight can matter but only to a certain extent.

Today we're going to be talking a little bit about our waist circumferences and what they mean in relation to our health journeys... you look at yours and I'll look at mine! Keep reading, because I will also be sharing a delicious, high fiber, weight loss friendly side dish at the end of the post!
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Waist Circumference (AKA "Belly Fat")

Do you remember the fruit themed body shape descriptions being like an apple or a pear?  The apple is round around the middle and the pear is rounder around the hips and thighs.

That is just what we're talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues such as insulin resistance and diabetes, and heart issues such as high blood pressure, blood fat, and arterial diseases?

Yup, that apple!

This isn't because of the subcutaneous under the skin fat that we sometimes call a muffin top.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs.

This internal fat is called visceral fat and that's the biggest source of health issues. It's this un-pinchable fat.  

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

Apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

Now we can begin to understand that where our fat is stored is much more important than how much we weigh.
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Am I An Apple Or A Pear?

Now, here comes the good news. It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to simply measure your waist circumference with a measuring tape.  You can do it right now! Quick and easy. 

Women, if your waist measures 35” or more you could be considered to have abdominal obesity and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men, the number is 40”.

Of course, this isn't a diagnostic tool.  There are lots of risk factors for chronic diseases and waist circumference is just one of them. If you have concerns or want more specific information, you should absolutely see your doctor.

You can also read more about body composition in my previous blog post. 
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Tips To Help Reduce Belly Fat

  • Lower our sugar intake. This means ditch the processed, sweetened foods- especially those sweet drinks (even 100% pure juice).
  • Eat more fiber.  Fiber can help reduce belly fat in a few ways. First of all, it helps us feel full and also helps to reduce the amount of calories we absorb from our food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to our diet. Protein reduces our appetite and makes us feel fuller for longer. It also has a high TEF (thermic effect of food) compared with fats and carbs, and ensures we have enough of the amino acid building blocks for our muscles.​
  • Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. We should always do exercise that aligns with us! It all adds up.
  • Stress less. Seriously! Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Making this a priority can make us feel so much better. Read more about this in my recent post.

​...how many of these tips can we try implementing today?
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Garlic Lemon Roasted Brussel Sprouts

Recipe: Garlic Lemon Roasted Brussel Sprouts (High Fiber Side Dish)

Serves 4

Ingredients:
  • 1 lb. brussel sprouts (washed, ends removed, halved)
  • 2-3 cloves of garlic (minced)
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons fresh lemon juice
  • A dash of salt and pepper
  • Plain, slivered almonds (optional)

Directions:
  • Preheat oven to 400F.  
  • In a bowl, toss sprouts with garlic, oil, and lemon juice. Spread them on a baking tray and season with salt and pepper.
  • Bake for about 15 minutes. Toss.
  • Bake for another 10 minutes.
  • Serve and Enjoy!

Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

Working Towards Losing Waist Inches?

Are you working towards losing inches off your waist to help you look and feel amazing, vibrant and healthy? Would you like some help planning healthy meals and snacks to help with these goals? I am here to help you!
 
Planning what you eat should be easy and effective, not draining! 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 the access this free guide. 
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Send Me My Free Meal Plan & Prep Guide!
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A Message for Mother's Day

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Happy Mother's Day!

Happy Mother’s day all you amazing mothers! I love that we set aside a day to honour the women who raised us.

Today I wanted to show my gratitude and appreciation towards the mothers in my life, starting with my mom, Marlene (pictured with me above), who you may have read about in a Transformation Tuesday blog post a few months ago.

My mom is an amazing woman. As I reflect on my gratitude for her, I appreciate her selfless love and dedication to our family. Family is everything to my mom. Mom has 6 children, 26 grandchildren and 13 great grandchildren. Even though her own children have grown up and have families of their own, Mom is constantly on the go attending  sports events, graduations, weddings, birthdays and all the special occasions that come up in our family. Mom also gives generously of her time in her community and church - she is a truly inspiring role model for me.

Mother’s Day is also a day when I reflect on the gift of my mother-in-law, Gina (her and I are pictured below). Gina has been a part of my life for over 30 years and since the very first day I met her she made me feel like I was her own flesh and blood. Gina is a selfless giver! Her greatest gift that she loves to shower us with is her amazing Italian cooking. Her fantastic attitude and sense of humour brings the entire family so much joy!

This is the day that I reflect on the gift of my own motherhood. My greatest desire in this world was to be a mother. I am so blessed to have 6 amazing children. Our tradition for Mother’s Day is for my husband Nick and the kids to have a big barbecue with my extended family as well as Nick’s family. It is a day for the mothers to sit back and be pampered while enjoying a fun visit with everyone and marvelling at the gift of our children!​
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Healthy Mom & Healthy Life!

Every year I reflect on what a blessing it is for both my mom and mother-in-law being in good health. We get to all meet up over the weekend and have a fantastic time with each other and all our children and grandchildren. 

On weekends like Mother's Day, I'm especially awed by their vivacity and that they are living their lives to the fullest with great energy!

Mom is approaching 80 and you sure would not know it to look at her. She looks amazing and has so much energy - she even runs circles around me! 

I am so proud of my mom for the good care she is taking of her body and I know that all of the good food and physical activity she does will keep her young and active for years to come! 

My mom is a Simple Swaps Superstar. I have the honour of journeying with mom through my Simple Swaps to Slim Down Program. In the first month of the program she lost 10 pounds and multiple inches! You can read all about her journey here.

I am so blessed to be able to help coach and support her, even as she's getting older, to be living her life in the healthiest, most energetic way possible.
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Healthy Mom & Healthy Life!

What will you be doing to celebrate the mothers in your life this year?

Do you want to live life to the fullest like my mom?

Are you looking for a new creative gift idea for your mom this Mother’s Day? How about giving your mom the gift of health? 

This Mother's Day, I am offering a 2 for 1 special for mothers and daughters!

If you're a mom, or a daughter, when you purchase the Simple Swaps Program this weekend, you'll get a second program - absolutely free! - to start the journey with a woman you care about.

Here's what your support throughout the program will look like...
  • Access to a private, online Facebook group only for people doing my program. This will be your opportunity to connect, learn and share with others who are working towards their health goals.
  • Direct access and accountability from me via text message, email, and the Facebook group, for anything you need, at any time during the 90 days.
  • An extensive library of resources - including a 400 recipe library, eBooks and Guides on re-vamping your pantry, meal-planning, money & time saving tips, and a ton more.
  • When you start with the mother, grandmother, or daughter in your life - you'll also be starting with the built-in fun and partnership of being on the journey with them!

Come and join our amazing community of support and journey with your mom to vibrant health and a lean body!

No matter what stage of motherhood you find yourself in, I hope all of you mother’s feel loved and cherished today.

​Click here to learn more.
Click Here for the Mother's Day Special!
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Audrey S. Success With On-Going Coaching

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30 Pounds & 44 Inches Lost!

Today I want to introduce you to Audrey - one of the Simple Swaps Superstars who started her health journey by joining my Simple Swaps Program.

Like many of my clients, she absolutely thrived through the 90 day program! She found her newfound energy levels and leaner body to be empowering and exciting. 

When she got to the end of the 90 day program, she reached out to me for advice because she didn't want it to be over! 

I told her about my on-going coaching program, and she was excited to get continue to have support!

On-going coaching is all about having a support system and trouble shooting check-ins to continue to THRIVE with your health goals.

Today I wanted to share Audrey's story and experience with on-going coaching in the hopes that it inspires you too!
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30 Pounds & 44 Inches Lost!

"On-going coaching is my recipe for success. Hearing from Cheryl, my coach, every week and sometimes more often, keeps me focused and encourages me!  Knowing that Cheryl is there for me whenever I have a question or need help is a secure place to be. Cheryl is kind, compassionate and nonjudgmental. She is a powerhouse of knowledge helping you through whatever challenge you are facing. That is my story and I am sticking to it!!!

Before I started the program I was in a desperate state. I was very low on the scale of self esteem, had mood swings and my mind was not in a great place. I had cravings for sweets but after I ate them I did not feel well - my mind was satisfied but not my body!

When I started the Simple Swaps Program my cravings disappeared immediately. I could not believe it! 
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This program has kept me more focused on keeping myself healthy. I am well into my senior years , which means that good health is not a given, so I decided that as long as I am living I want to be healthy.

I was on the way to diabetes and who knows what else at my age and weight, so it was up to me to do my best to take care of me!

I am so grateful for Cheryl and the support group. The weekly live videos that Cheryl does offer us personalized answers to our questions and also inform us on various topics.

​People often comment about my “diet.” I tell them it is not a diet.. I can eat anything I want, but I choose not to because I don't have the cravings for unhealthy foods any more, and the foods I do eat are filling and delicious.

As of today I have lost 30 pounds and 44 inches - and I'll definitely be continuing with Cheryl's on-going coaching!"

~ Audrey
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Delicious Meals & Easy Prep

Something that a lot of people ask me before joining the program is: "What do I get to eat?"

I know that many health programs out there are restrictive - and that is something I really made sure to stay away from when I created my program.

I asked Audrey to share some of her daily meals to show you exactly how delicious and filling they are. She also shared about what her meal prepping looks like.

"Here's what my meals look like:  
Breakfast: steel cut oats, coconut milk shake, yogurt, fresh or frozen berries, etc.
Lunch: salad fixings, hard boiled eggs, chicken, etc.
Supper: chicken, salmon, veggies (I like to spiralize!) stir fry, etc.

When I first started the program, I purged my pantry and fridge following the advice and checklist Cheryl gave me. Then I made grocery lists and planned my meals. The program makes it easy to do on a weekly basis, so it doesn't feel overwhelming. Then, each day I pull from my supply of groceries to make my meal. Now I just know how to stock my fridge/pantry and no longer need to plan in detail! This way of shopping is quick and easy."

If you want to read more about what a day in the Simple Swaps Program looks like, click here to read the blog post I wrote (with images).
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Let's Chat!

I offer free health coaching calls because I want to help as many people as I can live their happiest, healthiest lives - and that includes you!

If you want some of my best, 100% tailored to you advice on what you can do to start losing weight and inches in the easiest way possible - let's chat!

My free health coaching calls truly are beneficial. You'll learn about my coaching philosophy, and you'll walk away with achievable action items you can start that very same day to begin seeing results.

Simply click here to pick a time that works for you, and I'll give you a call!

I look forward to chatting with you!
Yes! I want a free health coaching call!
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5 Weight Loss Friendly Snacks You Will Love

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Can "Weight Loss" and "Snacks" Coexist?

The words weight-loss and snacks often appear in the same sentence.  

However... they might also bring thoughts of tasteless, cardboard, and completely unsatisfying with them. Right?

Believe it or not, satisfying, delicious snacks can coexist with weight loss if we are aware of what to look for, what to prepare, and what tastes good. To help us figure that out, today I will be sharing my best weight-loss friendly snacks that aren't just nutritious, but tasty as well. 

Wondering what my criteria is?

A good snack should include nutrient-dense whole foods where a little goes a long way, as well as protein and/or fiber. It also goes without saying that a good snack has to ​taste good. Keep reading to find out more!
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Nuts

It’s true, nuts contain calories and fat, but they are healthy and often aid in weight loss.

I’m not talking about the honey roasted ones, of course. All the additives and coatings that some nuts have pack on calories and fat with little nutritional value. Plain nuts, however, have naturally occurring fats that are actually good for us. 

In fact, studies show that people who eat nuts tend to be healthier and leaner!

Nuts contain protein and fiber, which means a small amount can go pretty far in terms of filling us up. Not to mention the vitamins and minerals we can get from nuts, and the fact that nuts are an incredibly fast and easy snack to grab on the way out the door! Perfect for our busy lifestyles.

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.
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Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier... not too surprising! 

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened, dried fruit) also contain a fair bit of water and fiber, not to mention their nutritional value with regards to vitamins, minerals, and antioxidants. Last but not least, fresh fruit is low in calories.

Fiber is something that not only helps to fill us up (known as the satiety factor) but also helps to slow the release of the fruit sugar into our bloodstreams and reduce the notorious blood sugar spike.

Win-win!
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To balance sugar intake, try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts. 

Tip: Can't find fresh? Try frozen organic fruit.  There are lots of options available.
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Chia Seeds

This is one of my personal favourites…

Chia is considered a superfood and is not only high in fiber, but also contains protein and omega-3 fatty acids, as well as antioxidants, calcium, and magnesium. 

Can you see how awesome these tiny guys are?

Chia seeds also absorb a lot of liquid, so by soaking them for a few minutes. They make a thick pudding that is delicious and filling.

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy! This makes for a delicious, healthy, filling and quick breakfast!
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Boiled or Poached Eggs

Eggs are packed with nutrition and believe it or not, most of it is in the yolk! They also contain a lot of high-quality protein and a good amount of vitamins and minerals.

Recent research shows that the cholesterol in egg yolks is NOT associated with elevated cholesterol or heart disease risk.

Yup, you read that right!
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Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick and nutritious snack! Eggs are also great to add on top of salads to make them more filling.
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Vegetables

I probably don’t need to tell you how great vegetables are for your health, but maybe I do need to sell you on the delicious snackability of these nutrition powerhouses.

Veggies contain fiber and water to help fill us up, and again, are full of vitamins, minerals, and antioxidants.

On busy days, we can easily open a bag of baby carrots and/or cherry tomatoes, give them a quick rinse (they’re already bite-sized), and we're good to go!
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Tip: Add a tasty dip. Have you tried almond butter on celery? How about trying my new hummus recipe below?

Recipe Time!

...see how easy healthy snacking can be? It's all about choosing the right delicious, whole and real foods.

Go ahead and try one, or more, of these healthy snacks. If you're a busy mom or have marathon-like days, prepare them the night before if you need to. They will not be tasteless, like cardboard, or completely unsatisfying. Trust me.

Get started by trying out the delicious hummus recipe below! 
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Hummus Vegetable Dip

​Recipe: Tasty Hummus Vegetable Dip

Makes about 2 cups

Ingredients:
  • 1  can chickpeas (garbanzo beans), drained & rinsed
  • 1/4 cup tahini
  • 1 garlic clove
  • 2 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 1/2 tsp ground cumin
  • 1 dash salt
  • 1 dash pepper

Directions:
  • Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
  • Serve & enjoy!

Tip: Don’t like the taste of sesame? Use an avocado in place of the tahini.
Simple Wins:

"This is not a fad diet! It really works!!  The success I feel each time I eat a healthy meal is incredible!"

-Simple Swaps Member Bonnie

Want More Snack Suggestions?

If you need more help selecting and planning healthy snacks to help with your weight loss goals, I am here to help!
 
Planning what you eat should be easy and effective, not draining! 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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    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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