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How to Make Eating Veggies More Fun!

A vegetable spiralizer to a great way to make veggie noodles that your whole family will love.

One way to help our kids learn to love a variety of veggies is to make eating them more fun!

I often like to swap out regular noodles for spiralized zucchini noodles as this helps to keep the meal lower on the glycemic index.

It is also a great idea to get your family involved in helping with meal prep.

Caleb, our 12 year old loves to help me make spiralized zucchini. Caleb was out tonight so Nick stepped in to help. Here is a quick video above of him using the spiralizer!

If you didn’t catch what he said at the end he said “ I am not sure my Italian mother would approve!” Ha,ha! I have to say that even Nonna Gina is looking for creative ways to bring more veggies into her traditional Italian recipes. She makes an incredible zucchini lasagna!

I like to sauté the zucchini in olive oil with fresh crushed garlic and serve with our favorite pasta sauce. You can use these fun noodles in pad thai recipes, soups, salads, stews, stir frys - the possibilities are endless!

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Download your free guide to learn the Simple Swaps you can make in your diet and grocery list and start increasing your nutrient level and gaining health today!

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How to Increase the Fiber in Your Diet to Aid Fat loss

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Getting adequate fiber is a key component for vibrant health and a lean body.

I teach my clients the importance of getting enough fiber in our diet and simple ways to add fibre to any meal or snack

What is fibre?

Fiber occurs in fruit, vegetables and grains. It is part of the cell wall of these foods. Fiber helps to slow the absorption of carbs, feeds the healthy bacteria in the gut and supports a healthy digestive tract. Getting adequate fiber helps to guard against heart disease, cancer, obesity, and many more diseases plaguing us.

There are two types of fiber.

Insoluble Fiber - doesn’t dissolve in water and helps to keep food moving through the intestines.

Sources include nuts, seeds, fruits with skin, green veggies.

Soluble Fiber - creates a gel in the digestive system. It slows down and increases the absorption of nutrients from food.

Sources include beans, legumes, oats, berries and some vegetables.

Goal - increase your fiber intake gradually to 30 - 50 grams per day. Start to slowly increase fiber and make sure you drink plenty of water to maximize fibers functioning.

Here is a list of some foods that are high in fiber and many other nutrients that you can add to your meals and snacks to make sure you are getting enough fiber.

Avocados
Pears
Berries
Coconut
Figs
Artichokes
Brussel Sprouts
Legumes
Nuts and Seeds
Flax Seeds and Chia Seeds
Quinoa
Wild rice

Easy Tips to Increase Your Daily Fiber Intake

Add flaxseed or chia seeds to a smoothie or a bowl of yoghurt to increase fiber content
Add ½ diced avocado to your favorite salad or blend into salad dressing
Grab a handful of nuts and seeds for a quick snack.
Add a ½ cup quinoa to your favorite salad.

Fiber will help to fill you up without filling you out! Begin adding more fiber to your plate today it will help you to look and feel your best!

Are you ready to start making better choices about the food you put in your mouth?

Download your free Simple Swaps Guide to Meal Planning & Prepping to learn what small changes you can make in your diet and grocery list to start increasing your fiber intake and gaining health today!

Send Me My Free Meal Plan & Prep Guide!

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How Real is Your Vitamin?

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Many people ask me about whether or not they should take supplements.

And, if they should, which ones are most effective for optimal health?

Recent research confirms that the right supplements can contribute to looking younger, feeling more vibrantl and helping support optimal health and quality of life.

Our Food is Not What it Used to Be

Studies have shown that in the last 50 years there has been a significant decline in the amount of many nutrients in the fruits and vegetables we find at the grocery store.

For example, 50 years ago a woman could obtain 100% of her daily requirement of vitamin A from two peaches. Today, she would need to consume 53 peaches to get the same amount of vitamin A!

This decline is due to modern farming practices such as, soil depletion, green harvesting and genetic modifications.

Things Have Changed Since You Were A Child

When I was young the Canada Food Guide recommended 3-5 servings of fruits and vegetables per day.

Today, the guide recommends 8 – 10 servings.

This increase is due to the lack of nutrients in the fruits and vegetable and also the need for increased antioxidants to combat the toxins and oxidative stress we are facing in our modern world.

Most of the population is not consuming the recommended amounts of vitamins and minerals. It is very difficult to obtain adequate nutrition from the diet alone.

Supplements are a simple way to help fill in the gap in our diet.

According to the Journal of the American Medical Association, “Most people do not consume an optimal amount of vitamins by diet alone [...] it appears prudent for all adults to take a vitamin supplement” June 19, 2002.

Today 150 million consumers in North America take a vitamin and mineral daily supplement but most don’t know the source or quality of the supplements they consume.

Did you know that in order to achieve standardized levels of vitamin and mineral ingredients there are two sources?

Vitamins and minerals are either Synthetically Produced or Plant-Sourced.

Synthetic vitamins are not from food.
These may be produced chemically in a lab and are derived from petroleum and coal tar.

Most minerals in supplements are mined from the ground or manufactured through chemical processes. Tests have shown that these minerals are not absorbed well.

Plant- Sourced Vitamins and Minerals are extracted from foods or plants or are cultured in yeast.

Plants use many processes to accumulate minerals from the soil, predigest them and bond them into a food matrix.

This makes the minerals from plants more soluble.

It is only natural to want the best for yourself and your family.

The best supplements are plant sourced vitamins and minerals with standardized and stabilized amounts so that you can be assured that every serving is providing what it says on the bottle.

If you want to make sure the supplements you are taking are plant sourced it is essential that you learn to read labels on supplements.

Here is a Guide to Easily Identify Synthetics Ingredients In Supplement

Synthetic Vitamins may include:

Any vitamin ending in the following synthetic: acetate, hydrochloride, mononitrate, palmitate or succinate.

** A portion of this copy was sourced from material produced by Proevity Continuing Education Group. Label modi ed from: www.crnusa.org/pdfs/CRN_How_to_read_a_ds_label.pd

Plant sourced supplements will not contain these synthetic ingredients. You will not see these unpronounceable and unrecognizable names.

Rather, plant sourced supplements contain natural vitamins and minerals such as vitamin C from acerola fruit extract, magnesium from red algae and copper from mustard sprouts. They will tell you on the label what plant they are sourcing the vitamin or mineral from.

My motto stands for reading the labels not only on foods but on all supplements.

If I can’t read the label or understand the words on the label it goes back on the shelf.

Get the facts, become a label reader and an informed consumer and you will be more confident in your choices. Your body will thank you for it!

Use the Simple Swap approach when choosing supplements - swap out synthetic supplements for whole food plant based products.

When my family made the swap from synthetic to real supplements we noticed the benefits very quickly. We experienced increased energy, better mental clarity, immune support, better health and vitality. Whole food supplements were one of the key components to helping me feel well and stay lean for life!

If you want to find out what supplements made the biggest difference for me and helped me to feel and look my best book your free coaching call. I will walk you through the simple steps that you can take to take back your health and get back to your ideal size!

Get Your Free Simple Swaps Guide!

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.

Health News

How to Make Eating Veggies More Fun!

A vegetable spiralizer to a great way to make veggie noodles that your whole family will love.

How to Increase the Fiber in Your Diet to Aid Fat loss

Getting adequate fiber is a key component for vibrant health and a lean body.

What is fibre?

There are two types of fiber.

Here is a list of some foods that are high in fiber and many other nutrients that you can add to your meals and snacks to make sure you are getting enough fiber.

Easy Tips to Increase Your Daily Fiber Intake

How Real is Your Vitamin?

Our Food is Not What it Used to Be

Things Have Changed Since You Were A Child

Supplements are a simple way to help fill in the gap in our diet.

Vitamins and minerals are either Synthetically Produced or Plant-Sourced.

It is only natural to want the best for yourself and your family.

Here is a Guide to Easily Identify Synthetics Ingredients In Supplement

Synthetic Vitamins may include:

My motto stands for reading the labels not only on foods but on all supplements.

Use the Simple Swap approach when choosing supplements - swap out synthetic supplements for whole food plant based products.

Get Your Free Simple Swaps Guide!

Health Coach Cheryl

Sign Up For My Newsletter!

Archives

Health News

How to Make Eating﻿ Veggies More Fun!

A vegetable spiralizer to a great way to make veggie noodles that your whole family will love.

How to Increase the Fiber in Your Diet to Aid Fat loss

Getting adequate fiber is a key component for vibrant health and a lean body.

What is fibre?

There are two types of fiber.

Here is a list of some foods that are high in fiber and many other nutrients that you can add to your meals and snacks to make sure you are getting enough fiber.

Easy Tips to Increase Your Daily Fiber Intake

How Real is Your Vitamin?

Our Food is Not What it Used to Be

Things Have Changed Since You Were A Child

﻿Supplements are a simple way to help fill in the gap in our diet.

Vitamins and minerals are either Synthetically Produced or Plant-Sourced. ​

It is only natural to want the best for yourself and your family. ​

Here is a Guide to Easily Identify Synthetics Ingredients In Supplement

Synthetic Vitamins may include:

﻿My motto stands for reading the labels not only on foods but on all supplements.

Use the Simple Swap approach when choosing supplements - swap out synthetic supplements for whole food plant based products.

Get Your Free Simple Swaps Guide!

Health Coach Cheryl

Sign Up For My Newsletter!

Archives

How to Make Eating Veggies More Fun!

Supplements are a simple way to help fill in the gap in our diet.

Vitamins and minerals are either Synthetically Produced or Plant-Sourced.

It is only natural to want the best for yourself and your family.

My motto stands for reading the labels not only on foods but on all supplements.