Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Transformation Tuesday: Stacy's Story

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Stacy Is A Simple Swaps Superstar!

This week I'd like to introduce Stacy, who's had incredible success with my signature Simple Swaps to Slim Down Program. Stacy initially joined the program because she had just undergone cancer treatments, and wanted a healthy mentor to help her get back to looking and feeling healthy. 

Continue reading to hear more about Stacy's transformation...
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5 Pounds & 25 Inches Lost!

"I joined the program because I needed a healthy mentor. At the time, I was 1 month out of radiation but still undergoing chemo treatment for breast cancer. My goal was to not look sick at my son's upcoming graduation.

This program exceeded my expectations. I have always made homemade meals, but truly hadn't met my new best friend, fiber! I overhauled my pantry and fridge, and now you should see the healthier ingredients there are. I thought it would make our grocery bill higher, but it hasn't. Now, I'm not buying flour, sugar, etc. for so-called healthy snacks.

This program is perfect for me because it wasn't overwhelming and I love to cook and bake. I could slowly swap out ingredients when cooking for my family, and now they all love the whole wheat taste and cauliflower mashed potatoes, even! 

Cheryl said something to me that has stuck. I was very sick on chemo, but started the feel better as the weeks went on. She explained that my cells were regenerating and getting healthier from the better choices I was making. I had never thought about how what you put in your mouth communicates with your body at the cellular level. 

Although I have struggled with my weight and body image my whole life, Cheryl makes me feel good about my results. I have lost 5 pounds so far, and 25 inches overall. The biggest loss has been abdominal fat. 

My oncologist explained that cancer cells like to hide in fat, which is great motivation for me, as a cancer survivor, to continue with this program. Cheryl has supported me and cheered me on, and I believe that abs are made in the kitchen, her program is proof of that. She says I look fit and healthy now, and guess what? I didn't look sick at my son's grad. Now, I get to keep working on my choices so I can be around for my other 3 kids grads!

I would recommend working with Cheryl to everyone. She looks at the whole picture and coaches from that place. It's never too early or too late to take care of your body and mind. Even if you think you already know a lot (like I did,) it never hurts to learn something new. Cheryl has a wealth of knowledge on many subjects  and I can't wait to see where my body is a year from now with Simple Swaps in my kitchen, my personal care products and my life. 

Run, don't walk, to invest in your precious self! I wish I would have met her sooner."

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Begin Your Simple Swaps Journey

 Just like Stacy, people want healthy mentors for tons of different reasons. Some people want to lose inches, some people want to get cooking with real foods again, and some want to improve the overall diets of their families. What might your reasons be? How could having a healthy mentor positively impact your life?

Stacy was able to reach her health goals using the 90 Day Simple Swaps Program because it's easy and simple to integrate into the day to day life of a busy, modern woman. The Simple Swaps Program isn't a trendy diet or exercise program, but focuses on fostering real, gradual lifestyle changes in people's lives. The program helped Stacy feel how she wanted to feel, and now she will continue implementing simple swaps into her life to keep feeling healthy & energized! She also loved my safe personal care products so much that she joined the mission for Better Beauty with Beautycounter.

Do you want to start your own health journey with Simple Swaps? Click here or on the button below for more information. I'd love to hear from you.
Yes! I Want To Be LEAN For LIFE!
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The Best Condiments For Weight Loss

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Condiments Might Seem Like...

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

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

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

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

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

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

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

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

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

Do you want to learn more about how to make Simple Swaps like these into your daily life, and work towards your healthiest body ever? You're in luck! My signature Simple Swaps to Slim Down Program will help you do just that. If you would like to talk to me directly, I'd be happy to answer any questions you might have. Book your FREE 30 minute health coaching call with me by clicking here or on the button below.
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Book Your FREE Call Now!
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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
    • Simply Well
    • Coaching For Families
  • Blog
  • Clean Beauty
  • Praise
    • Success Stories
    • Press
  • Contact