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

Eat Fat to Lose Fat

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In my post about carbohydrates, I asked the question: what is the difference between a gooey cinnamon roll and a bushel of carrots? The answer was that they’re both carbohydrates, but clearly they are not equal in health value and contribution to fat loss.

The same goes for fats. Not all fats are created equal.

Food that is cooked or deep fried in refined oil loses its nutritional value during the cooking process. The level of toxic saturated fat increases and is clearly not good for a healthy body.

Hamburgers, pizza, fried chicken, chips and chocolate bars unfortunately all contain unhealthy fats and are one of the main contributors to the obesity epidemic.
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However, all fats are not bad fats. We need good fats in your diet to maintain optimal body composition, a healthy brain, happy hormones and youthful skin.

The “Fat-Free” Fallacy


As a mother of 6 busy children, grocery shopping used to be a daunting task. How do I feed myself and my family in the healthiest way possible with so much “stuff” out there?

​Walking through the aisles, we are bombarded by foods marketed to be “fat-free,” “sugar-free,” “low-calorie,” and other claims that could make you feel like you’re making a bad decision by purchasing something containing good fats.


Overwhelmed by all the options, I started doing my research and the results were astounding.
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Believe it or not, “diet” foods are actually unhealthy as they often contain synthetic ingredients and more sugar, to replace the fat that has been reduced.  Even the low-fat mini yogurts have been stripped of fats and replaced with more sugar.

Instead of using store bought salad dressing make your own with olive oil, lemon juice, garlic and fresh herbs. If you want a creamy version add avocado.

​The Mediterranean Diet
Did you know that Europeans who eat a high-fat diet have the lowest instances of heart disease? 

Think thin-crust, olive oil and fresh cheese pizza, olives, fresh egg pasta, extra virgin olive oil and vinaigrette dressed salads. Good fats support a healthy metabolism. When looking at fats, carbohydrates and proteins,
fats have more energy stores. When you exercise, you have longer sustained energy with healthy fats in your diet, whether you are walking or working out at the gym.
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​Europeans still enjoy eating their healthy fat-rich foods over a longer period of time, taking the time to enjoy their food, often outdoors in the fresh air with their families and friends.  These factors contribute to sustained fat-loss and overall vitality. The fat content in the Mediterranean diet is high, but the people who follow this are some of the world’s leanest with the lowest instances of cardiovascular disease. Being married to an Italian, I have really enjoyed mealtime at Nonna's. We spend hours gathered around her table, savouring her amazing Italian dishes and enjoying each other's company.
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Curb the Cravings

Have you ever tried dieting? Have you experienced constant cravings for sugar, carbs, fat and salt?

One of the main problems with dieting is that when you’re restricting calories and avoiding the foods you think you love (cookies, chips, pizza...), your body and mind know that you’re missing out on them  - and this is where cravings start.

However, if your body is getting the key nutrients it needs to function optimally the cravings will subside.

Healthy fats are one of the key nutrients to keep you feeling full and satisfied. When you’re eating foods with healthy fats, your body actually gets a signal that says, “Mmmmm! The foods that I love! This is what I want so I don’t need to crave anything!”

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Some studies even report that omega-3 fatty acids, found in high-quantities in wild-caught fish, can increase your serotonin (happiness) levels and your motivation to stick to a healthy eating plan.
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Health Coach Cheryl's Tips for How to Add Healthy Fats for Fat Loss

  • Add a teaspoon of coconut oil to your favourite smoothie.
  • Add nuts and seeds to your salad.
  • Add avocado to your whole grain wrap. 
  • Add olive oil to homemade salad dressings.​
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Fat To Keep You Full

​Healthy fats will fill you up without filling you out!  By slowing down the absorption of carbs you will feel full and satisfied after a meal that contains healthy fats.

Still skeptical on how eating fat can help you lose fat? Interested in learning about how easy it is to add healthy fats to your diet? 

Click the button below to book your free 30­ minute health coaching session with me, Health Coach Cheryl, where I will coach you on how to add healthy fats to your diet. I’m a mother of 6 and through a lifetime of education and practice, I have a wealth of knowledge and recipes to share with you on your journey to vibrant health and a lean body.

Click here to read what my clients are saying about the positive impact I've had on their lives. 
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Schedule Your Free Health Coaching Session!
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The Importance of Adequate Protein

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All the food we eat can be broken down into one, or a combination of three categories: fats, carbohydrates and proteins.

Getting adequate protein in your diet is vital to building and maintaining lean muscle for a healthy body composition as it supports sustainable fat-loss. There are a variety of quick and easy tips on how to increase protein in your diet to improve your overall health.


Essential Protein

Proteins are a type of molecule broken down by the body and used as the building blocks for our muscles and organs. Without a solid muscular foundation and organ system, we feel weak, tired and sluggish, both physically and mentally.

Proteins are made up of different combinations of 20 amino acids we need in order to survive. Our bodies create 11 of these amino acids,  but 9 of them need to come from the food we eat. If we don’t get all 20 amino acids one way or another, our body starts to break down our muscles!

Are you struggling with fat loss? If your diet contains too little protein, your metabolism is moving at a snail’s pace and your body is doing all it can to hold on to your fat and sugar stores!

A balanced diet with adequate protein from a variety of sources is absolutely necessary to get all 20 amino acids to help you build muscle, lose fat, and live a vivacious, energetic life. 
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Want help kick-starting your fat-loss journey? You can read more about Health Coach Cheryl's Simple Swaps to Slim Down Program by clicking here. 

Not All Proteins Are Created Equal

What are the best protein-rich foods to add into your eating plan?

Many vegetables including sea vegetables, legumes, grains and seeds, and even some fruits are healthy sources of protein when properly combined. Choosing organic ( and Non-GMO when possible. The Environmental Working Group website has a great list of Organic and Non-GMO foods. Click for their “dirty dozen” list of foods containing the most pesticides, and “clean 15” guide to the products containing the least amount of pesticides. 

For those who include animal proteins, organic, grass-fed, free-range, wild-caught animal and fish products are also healthy options. These meats contain all of your essential amino acids and are considered to be “complete proteins.”

A word of caution! Mass produced, GMO-containing meat, farmed-fish, and other low-quality meats, although they are still protein, also contain health challenging chemicals, antibiotics, immune suppressing hormones and other synthetic ingredients that are detrimental to your health!

Be sure to read the labels of any meat products you buy and look for “certified organic,” “grass-fed,” “free-range,” “no added hormones or antibiotics.”

Even some of the popular fast-food chains are offering these options because the consumer is becoming more aware of the negative health implications of eating non-organic, hormone-added food. 


Tips For Easy Ways to Add Protein To Your Diet
  • Add Quinoa, lentils, yoghurt, beans, whole grain rice, peas, hemp hearts, nuts and seeds and leafy greens are all great options for increasing protein to your eating plan.
  • Try the TruHealth* protein shake. It’s a plant-based, complete meal replacement full of vitamins, minerals, probiotics, Glyconutrients and over 20 grams of protein. Its high-fiber content keeps you feeling fuller longer and it comes in delicious chocolate and vanilla flavors.
  • ​I rely on Mannatech products because of their science and nutritional support. These are the products that I have used for myself and my family for over 15 years. The products are scientifically validated for efficacy and provide undeniable results.​

* Contact Health Coach Cheryl directly by clicking here for more information and to order.


Protein and Fat Loss

Getting enough protein in your diet ensures that your metabolism is functioning quickly and efficiently. Having a fast metabolism means that your body is burning the maximum amount of calories.

Another bonus? Protein-rich food is more satiating than other foods, meaning you feel full faster and therefore not as likely to overeat.

When your body has all the essential amino acids it needs, your energy levels and overall mood increases. When you’re in a good mood, you feel more inclined to make healthier choices, get up and move around, enjoy the outdoors and participate in a variety of activities that burn calories.
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​A Balanced, Protein-Rich Diet is Possible

Are you interested in learning more about how a protein-rich diet can help you lose fat? 

Click the button below to book your free 30-minute health coaching session with me, Health Coach Cheryl.

I will teach you the simple ways to add protein to your diet, whether through meat or veggies and grains, to kick start your metabolism, increase your energy levels, and help you lose fat!

Book Your Free Discovery Call!
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Are you afraid of carbs?

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Are you afraid of carbs? 

Are you afraid that you’ll pack on the pounds if a slice of bread passes your lips?

What does a gooey cinnamon roll covered in icing sugar have in common with a serving of carrots?

They are both carbs! But clearly, there is a difference between the sugar-loaded bun and its healthier alternative. 
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What is the difference?  

The Glycemic Index in the above foods is the difference.  

The Glycemic Index is a scale that ranks a carbohydrate-rich food by how much they raise blood glucose (sugar) levels. When eating a healthy, low-glycemic diet, food is slowly absorbed into the bloodstream therefore avoiding the health risks of excess sugar and insulin levels. 

Glycemic Index is important to understand because it helps you determine whether or not the foods you are eating are contributing to a healthy diet and fat loss, or hindering your progress.
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Most fruits, vegetables and whole grains are all carbohydrates that contribute to a healthy, whole, and balanced diet, and have a low Glycemic Index. Maintaining a whole and balanced diet of low-glycemic foods helps you to lose fat and maintain a healthy body composition.

Low-Glycemic foods such as cabbage, broccoli, chickpeas, berries, peaches, apples and pears, take longer to breakdown, contain more energy-boosting nutrients, and keep you satiated longer than their chips and candy-bar equivalent.

The cinnamon roll is loaded with simple “quick” carbs that spike your blood sugar. This creates high levels of insulin in your body.  High levels of insulin turn off your fat burning switch and turn on your fat storing switch. After eating the cinnamon bun you will be hungry in a short time and you will be looking for more of the same quick carbs to keep your energy up.

On the other hand, the “slow” release carbs in carrots have a different digestion and absorption rate and are released into the bloodstream at a slower rate. Therefore you will not experience the high levels of insulin that you would experience with a simple, processed carb.

You have more stable energy levels, fewer cravings and you avoid storing extra fat when you eat low Glycemic foods, “slow” release carbs such as carrots. Carrots also provide extra fiber, vitamins, minerals and antioxidants.

Glucose fuels your body as one of the main sources of energy powering your day-to-day life.

Ever find yourself plagued by mental clouds or exhaustion mid-day? Ever find yourself totally lost for motivation or energy for exercise? That's a sign your brain doesn’t have enough energy! Those on diets who believe that limiting their carb-intake is the solution to fat-loss may find themselves exhausted both physically and mentally as a consequence of not eating the right carbs.

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Spikes and crashes in blood sugars contribute to fatigue as well as binge-eating because your body becomes addicted to the sugar rush and the short-lived spike in energy. 

In my healthy eating and fat loss coaching practice, I define two different types of carbs:

Quick Carbs, meaning all of those sugary, syrupy, sweet, processed foods you find in brightly coloured packages and fast-food restaurants.  

Slow Carbs meaning most fruits, vegetables and whole grains that contain minerals, vitamins, fibre, and other life sustaining, life improving nutrients that fill you up without filling you out!

Simple Tips for Lowering the Glycemic Index

If you want to lower the rate at which the sugars from carbs are absorbed, it is best to eat them along with adequate protein, fat and fiber.  You can quickly and easily integrate these ideas into a healthy lifestyle.

Coach Cheryl’s Health Tip: Instead of drinking either diet or regular pop/soda (high glycemic beverages), try fizzy water with fresh fruit or lemon. Lemon water is a great source of vitamin C, helping to cleanse the body, and also aids digestion

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When eating a carb:
  • ​Add protein such as fish or lean meats and beans, lentils, nuts and seeds, or TruPlenish* protein shake.
  • Add fat such as avocado, olive or unrefined coconut oil, nuts and seeds -  all healthy oils that you can add to your salads, sauces, soups and stews to  stabilize your blood sugar and help keep you feeling full and satisfied.​

  • ​Add fiber such as ground flax seeds or chia or hemp seeds in a beverage or on a salad.
  • Lightly steam your veggies or eat them raw to maintain the fiber content. If you choose to have a potato, leave the skin on.
  • Choose whole grain pasta and cook it al dente (firm) to maintain a moderate glycemic load.
  • Add cinnamon to steel cut oats, almond milk or smoothies.​

*TruPlenish is my go-to protein powder. TruPlenish is a plant-based, complete meal replacement full of vitamins, minerals, probiotics, Glyconutrients and over 20 grams of protein. Its high-fiber content keeps you feeling fuller longer and it comes in delicious chocolate and vanilla flavours. If you’re interested in adding TruPlenish to your diet, email, text or call me for more information.
Are you struggling with making healthy choices? Are you skeptical that eating the right carbs can help you lose weight? 

Click the button below to book your free 30-minute health coaching session with me, Health Coach Cheryl.

​I will teach you the simple ways to swap foods for a healthier lifestyle. Join me and I’ll teach you about the low-glycemic foods to replace them with the best approach to help you lose fat, and keep it off for good!
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Book your free discovery call
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Throw Out Your Scale and Lose Inches – Shape a Healthier You!

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Are you obsessed by the number on the scale?  

Have you tried everything to lose weight but continue to pack on the pounds as your clothes get tighter and tighter?  

Are you feeling hopeless and miserable about the shape you are in?

Most of us use a scale to track weight.  It may surprise you to discover that the scale does not tell us what is actually happening in our body. The scale simply tells us what we weigh. It does not tell us how much of our weight is: muscle mass, fat mass, and bone mass.

Ditch the scale and pay attention to the changes in your body composition.  This new revolutionary approach to having a healthier life will have you focusing on how you feel and fit in your clothes, not the numbers on the scale.  

Body Composition Index or BCI is a tool that is much more reliable than the scale for assessing one’s health and tracking progress towards a lean and toned body.

Check out the video below for more information on Body Composition.
An unhealthy body composition consists of too much body fat in comparison to your lean muscle mass – particularly if it is abdominal fat.  As your body fat-to-lean ration increases so do your health risks.  Factors that contribute to an unhealthy body composition include: eating too much highly processed foods (i.e., refined white flours, cereals, crackers, chips, etc.), lack of physical activity, lack of whole foods (fresh fruits and vegetables) in your diet and excess alcohol intake.  

Muscle weighs approximately 20% more than fat per inch.  While muscle is lean, firm and flat, fat is bulky, fluffy and takes up more space per pound.  So, while following a healthy fat-loss program such as my Simple Swaps to Slim Down Program you could actually end up weighing more than when you started, but wearing a smaller size and in your ideal shape.

If your goal is weight loss, you need to focus on fat loss through the improvement of body composition.  Crash diets, quick fads, depriving your body of nutrients are not the answer. Typically, when you lose weight you will lose 50% muscle mass and 50% fat mass and sometimes even bone mass.  This is a recipe for disaster! Losing muscle mass contributes to a slower metabolism which fuels a vicious cycle of yo-yo dieting and quick weight gain when the crash diet is over.

​The goal of a healthy fat loss program such as 
Simple Swaps to Slim Down Program is to protect, maintain and build lean muscle mass.

Tracking your measurements by using a tape measure is the most accurate way to gauge your success following a fat loss program.  Keep in mind that the inches lost are more important than the numbers on the scale for sustainable, healthy fat loss. Check out the graphic below.  Both men are the same height and weight but both have different body composition (BCI).
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Measure yourself at key points of your body once a week:

  • Neck (at narrowest point)
  • Upper Arm
  • Chest
  • Waist (at navel or belly button)
  • Hips (at widest point)
  • Thigh
  • Calf

​It is beneficial to take a before and after picture to see your results.

Body Composition is heavily impacted by what we eat. The simple and sustainable approach to fat loss is to cleanse and nourish the body by eating real whole foods, balancing blood sugar, consuming healthy fats and getting the right protein while adding whole plant- based supplements.

Exercise or an increase in physical activity is also an important component in permanently changing your body composition.  As you move you will burn more calories which in term will lower the percentage of fat and support you in building more lean muscle mass.  Get up and move, take the stairs, go out and play, walk with a friend, join a class at the gym!  Find activities that you enjoy – make motion fun!

A better body composition = a healthier life!
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Ready to start today?

Download your free Simple Swaps Guide to Meal Planning & Prepping to learn the simple changes you can make in your diet and grocery list and start losing fat and gaining health today!

Click on the button below to get your copy sent directly to your inbox.

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
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