Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Fall "Getting Back To Routine" Reminders

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Fall Means Getting Back To Routine...

I hope you all enjoyed a relaxing summer full of sun, fresh food, tranquility and time with family and friends. Sometimes returning to school and work commitments can be difficult after summer fun!

However, returning to our day to day commitments after summertime presents a perfect opportunity to get back to routine with a recharged and refreshed mindset. It can also be a great time to make changes or adjustments to our routines for the upcoming year.

This week I will be sharing some reminders to keep in mind as we all get back to our routines this fall. For those of us feeling sad that summer is over, just remember all the amazing things that fall can offer... warm drinks, beautiful scenery, comfy sweaters and delicious fall recipes to name a few!

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#1: Meal Planning & Packing Lunches

The word fall often becomes synonymous with busy. Especially for me, as a wife, mom of six and now grandmother, fall means that there are tons of kids in the house that need to be fed, taken to school, picked up from school... the list is endless! It can feel overwhelming to get back to this routine, as it always feels like there is so much to do!

One of the most effective things I do to help me stay on top of my to do list is â€‹meal planning and packing lunches. At the beginning of the week, it can help tremendously to make a quick list of all the meals you plan to prepare for the week, and then grocery shop accordingly! This way, you will be able to grocery shop more efficiently, and you won't be left at home on busy nights with nothing to cook and temptations to pick up fast food! 

Meal planning has the added benefit of one of my favourite things... cooking once and eating two or three times! It is a great idea to plan meals that will have leftovers, or leftover ingredients, for packed lunches the next day. For example, when preparing grilled chicken for dinner, plan to make extra chicken. Then, you will be able to make chicken salads or chicken wraps for lunch the next day- easy! 

Packing lunches isn't only for kids either. Packing lunches to take to work is a great way to keep your healthy eating on track. If you have a delicious lunch prepared, you won't be tempted to go out and buy something store bought, which is often more expensive and contains less nutrients!
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#2: Eating Fresh & Local

We talked about eating fresh & local in the summertime, but fall is also a wonderful time to find and integrate local produce into our diets. Taking advantage of the fresh produce that grows in the fall season and cooking up some delicious fall recipes is a great way to enjoy the season.

Here are some suggestions of what to look out for when visiting farmers markets or the local section of the grocery store: apples, berries, pears, beets, brussel sprouts, carrots, cabbage, cauliflower, broccoli, eggplant, parsnips, potatoes, pumpkins, squash, sweet potatoes and zucchini. Just reading this list is making me crave some grilled rooted vegetables or a healthy apple crumble- yum!
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#3: Integrate Healthy, Fall Fun

Last but not least, just because fall is busy doesn't mean we can't have fun! There are so many fun fall activities that are great to do with the family. These kinds of activities also help keep us active and keep us outside as the air gets cooler! 

Some ideas could include going to a pumpkin patch, going apple picking, visiting a corn maze, raking and playing in the falling leaves, or going on a fall hike! There are plenty of wonderful things about fall that we should make sure to take full advantage of!

Simple Wins:

"We all have different reasons for losing weight and slimming down. I am very thankful that Simple Swaps was an option available to me. An unexpected blessing was that it brought me back to my roots and my authentic self. I will continue to follow the program because I feel better and healthier. It is a lifestyle change, not a fad diet."

-Simple Swaps Member Cathy

One More Tip!

I would like to help make your meal preparation and organization as easy, efficient and straightforward as possible moving into fall and getting back into your routine. I can offer you a great resource to help achieve just that. 

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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Using A Food Journal

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Re-Establishing Our Routines

It may be hard to believe, but fall is already well on its way. Although it's sad to see summer go, there are so many wonderful things to look forward to in the autumn season... such as fall recipes, yummy!

To many people, fall means that we are returning back to our and our families' school and work routines. This also provides a great opportunity for us to re-establish our personal routines after a busy summer.

Re-establishing our personal routines gives us a great opportunity to be mindful about our health goals moving forward. As such, this week I'm going to talk about how food journaling can help set us up for success as we work towards our health goals...
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How Do Food Journals Help?

So, what exactly do food journals ​help us do? How do they make such a big difference regarding what we put into our bodies, and our overall health? 

First, they can be a big help for tracking things like how many fruits & veggies we're eating, if we're getting enough protein and carbs for fuel, and if we're consuming an adequate amount of healthy fats. 


They also help us become more conscious of what we're eating, and how different foods may affect us.

Overall, journaling can help us make better choices and plan our meals accordingly. When we keep track of what we put into our body, as well as how it makes us feel, it is far easier to monitor our habits and our progress. When things are written down and organized, it is far easier to be aware of it, rather than trying to keep track of it mentally while rushing to work or dropping kids off at school!

If you're a part of the Simple Swaps program, I can also use information from food journals to help guide clients through weight loss plateaus. This also gives clients an additional layer of accountability, win-win!

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Different Food Journaling Methods

Some people prefer taking a pen to paper, while others find it convenient to use an app such as MyFitnessPal. It's all a matter of personal preference!

Whatever your preferred method, I highly recommend tracking your food for at least the first 30 days. If you have big goals, you may want to consider tracking for at least 60 days. Our bodies are the way they are because of how we have supported them, or not, over a long period of time. It takes time to accomplish goals, so tracking can help. 

Last but not least, I find it highly beneficial to pay attention to how you feel after you eat. Notice which foods make you feel good and energized and which foods make you feel sluggish, bloated, gassy, tired, light-headed or give you brain fog after a short time. Every body is different. What works for some, may not work for you. 

Many people are sensitive to something that can cause unnecessary side effects or reactions, so paying close attention to how you feel is key. Foods that don't agree with us can cause sometimes cause inflammation, which can also hinder weight loss. Often people are eating very healthy, but aren't aware that something they are eating might be the cause of them feeling off.

Just because a food is healthy, don't mean it's healthy for you & your unique body. 
By understanding this and realizing that each of us are one of a kind, it can be a huge eye opener when you discover which foods work for you, and which don't! Food journaling can help with all of this.

Simple Wins:

"I’m grateful for all the recipes Cheryl and the ideas from all of you. 
I am feeling better, more aware of what I’m putting into my body and looking forward to getting into some old jeans I’ve been saving."

-Simple Swaps Member Tammy

Want To Learn More?

Do you want to learn more about food journaling and how it can help keep your health goals on track? Do you want to learn more about the Simple Swaps program, and how food journaling fits into it?

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 Free Call Now!
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Transformation Tuesday: Cathy Has Lost Over 10 pounds & 19 inches!

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Cathy Is A Simple Swaps Superstar!

This week I would like to introduce Cathy, a Simple Swaps Superstar who had incredible success reaching her health goals through the 90 Day Simple Swaps program.

When I first met Cathy, she was feeling a lot of new and unexpected changes in her body. She was gaining weight when she normally wouldn't, and was having trouble losing it again with approaches she would typically use. She was squeezing into dress pants and opting for stretchy leggings. Food wasn't sitting right in her stomach, she was feeling tired and irritable, and menopause symptoms started affecting her day to day life. The extra 10 lbs on her petite 5' 1" frame was really getting her down.

The Simple Swaps program was suggested to her by a friend who had also been a part of the program with great results. She decided to act in the interests of her health right away and got started with the program.

This brings us to today, where Cathy has surpassed her health goals by losing over 10 pounds and 19 inches! She feels back at home in her own body, her menopause symptoms are far more manageable and is finding a lot of pleasure in her new food choices. 

Continue reading to hear more about Cathy's transformation...
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10.4 Pounds & 19.75 Inches Lost!

"I reached my goal by the beginning of June 2018 and was so pleased to utilize my entire wardrobe once again.

My little menopause surges are almost non-existent. They definitely don’t wake me up at night and I find that the only time I get my surges is if I have consumed more sugar than normal. I feel like I have some control again.


An unexpected spin-off from this new lifestyle was the effect on my husband. By the end of June, his pants were too big and he needed a belt! Unknown to me, he had been recording his weight and was proud to announce that he lost 10 pounds as well- without really trying! 

What do I like best about the Simple Swaps program? It is real! I am eating real food that is easily accessible, wholesome and healthy. It makes sense. It is sustainable. I don’t have to count calories or points, attend a meeting or a weigh-in. I have access to Cheryl with a text or email, even when I am shopping. The information she provides is logical. I like the personal counseling phone calls. 
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I felt accepted, even if my goal was to lose only 10 pounds to fit into my clothes and feel healthier. We all have different reasons for losing weight and slimming down. I am very thankful that Simple Swaps was an option available to me. An unexpected blessing was that it brought me back to my roots and my authentic self. I will continue to follow the program because I feel better and healthier. It is a lifestyle change, not a fad diet.

 I would recommend Simple Swaps for anyone who is concerned about their health in any way. Really, what is there to lose, except weight and inches? 

~ Cathy


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Get Started On Your Own Health Journey

As mentioned by Simple Swaps Superstar Cathy, we all have our own reasons for wanting to lose weight and live a healthier lifestyle. What might your reasons be? Why not get started on your personal health journey toady?

Cathy was able to reach her personal health goals within 90 days on the Simple Swaps program. She didn't reach these goals using any extreme tactics or fad diets, but by integrating Simple Swaps into her lifestyle seamlessly. 

You see, the Simple Swaps program is designed to be easy to integrate into the lives of busy, modern women. Cathy learned to make simple ingredient swaps, how to grocery shop and meal plan effectively, and integrate exercise and movement into her days with ease. She didn't have to make any radical changes, but rather, look at her life with a different mindset. 

Even after she has reached her health goals, she is continuing to follow the program because she loves the way it makes her feel and it fits in well with her life. 

Interested in learning more? Click here or on the button below, or feel free to e-mail me directly at cheryl@healthcoachcheryl.com. 
Yes! I want to be LEAN FOR LIFE!
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    Health Coach Cheryl

    I am a health coach, wife and mother of 6.  I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

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  • HOME
  • About
    • Health Coach Cheryl
    • My Story
  • My Programs
    • Simple Swaps
    • Coaching For Families
  • Blog
  • Clean Beauty
  • Praise
    • Success Stories
    • Press
  • Contact