I am just thrilled to have been featured on CTV's Wheatland Café. I had a blast with the co-host, C.J., making one of my favourite Fall-themed Simple Swaps recipes - Pumpkin Spice Muffins!

Check out the clip below!

My entire health coaching philosophy is based around the idea of making really simple, really basic swaps to the food you eat in order to increase your nutritional intake and really get your metabolism going to help burn excess fat.

And yes! This applies to delicious snacks such as Pumpkin Muffins! 

In this recipe we swap out sugar for applesauce, white flour for whole wheat, canola oil for coconut oil. That means without sacrificing the taste, just with those simple swaps you're already getting way more nutrients than in a traditional muffin recipe - with way less guilt!

Ingredients:

• 1 cup whole wheat flour or gluten free flour blend
• 3 tsp cinnamon
• ½ tsp ground ginger
• ½ tsp nutmeg
• 1 tsp baking soda
• 1 tsp baking powder
• ½ tsp salt
• 4 eggs 
• 1 cup pumpkin puree
• ½ cup unsweetened applesauce
• ¼ cup coconut oil 
• ½ cup honey
• 1 tsp vanilla
• ½ cup crushed walnuts
• 12 whole walnuts

Instructions:

1. Preheat oven to 350°F.
2. Combine all dry ingredients and mix well.
3. Beat or whisk eggs in a separate bowl. Add remainder of liquid ingredients and blend well.
4. Add liquid ingredients to dry ingredients. Whisk just until mixed. 
5. Fold in crushed walnuts.
6. Line the muffin tin with muffin liners or brush with coconut oil.
7. Scoop batter into muffin tins. Add a whole walnut on top of each muffin.
8. Bake for 20 min. 

Tips:

• Add raisins, dried cranberries, coconut, etc.
• Pumpkins seeds can be used instead of walnuts.  

You can download a printable version of this recipe by clicking here.

This is a really exciting post segment for me to write because I get to highlight some of the amazing individuals I’ve been coaching over the years.

Many of my health coaching clients are busy moms and dads, and Karen is no exception. 

She has a very busy life working full time as a dental hygienist and despite her best efforts to get rid of those stubborn “last 10 pounds” she wasn’t seeing the results she wanted. 

Then she started my Simple Swaps Fat Loss Program and… well, I’ll let her tell you herself just what happened next…

“My name is Karen and I have known Cheryl for over 10 years and she has been a tremendous help and support in the areas of health and nutrition.

I have been working out at a gym 3 times a week for over the past year and have been unable to shed the last 10 pounds needed to reach the goal for my ideal weight for my body height and age. Cheryl has helped me in changing my body composition with fat loss, especially losing the unhealthy visceral fat in my abdomen.

She is a wealth of knowledge in promoting good eating habits, exercise and use of the Simple Swaps fat loss program which has made my fat loss a success.  In 30 days I have lost 10 pounds, 5 inches and decreased a clothing size. In the three weeks that followed those first 30 days, I have now lost 15 pounds and  9.75 inches with 4 inches coming off my waist!

The best part of Cheryl’s program is that my cravings have finally gone away!

When I started to see my body change towards the results I wanted, it was very inspiring. Cheryl keeps me educated and motivated on low glycemic eating habits to promote fat loss.  

Cheryl provides continuous contact and has helped me to have the desire to continue with a healthy lifestyle. I love looking good and feeling good and Cheryl is a great advocate for true health."

~ Karen Kuntz

If you have a lot further to go, say a few dress/pant sizes to lose, my fat loss program has proven results of really getting your metabolism going, cutting out the cravings, and will have you losing more inches in less time than you ever thought possible.

I really hope you enjoyed hearing about Karen’s success - and if you’re ready to start your Fat Loss Journey, download my free Simple Swaps Guide to Meal Planning & Prepping by clicking below.

Today's Transformation Tuesday blog post features one of my most long-time friends, Edrina Sinclair. 

Edrina and I met way back in grade 7 when we started Junior High. It is so hard to believe we have been besties for over 40 years! So you can imagine how excited it made me when Edrina reached out and said she was ready to begin a journey to greater wellness. 

Of course I was ecstatic to help her get started! I shared the ins and outs of my Simple Swaps approach to fat loss and how she could easily implement each step into her daily life to start seeing results.

I started by guiding Edrina to swap out fast carbs for slow low-glycemic carbs. I taught her how she could add in more nutrients to her daily diet to balance and increase her metabolism. And then I offered her ongoing support to help her make simple food swaps without sacrificing taste!

​Slow Carbs
Wholesome Fat
Adequate Fibre
Power up with Protein
Smart Supplements
​

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​Click on any of the links above to read an in-depth overview of the changes you can start making today that will kick-start your metabolism and get your body in fat-burning mode!

It's now been six weeks since Edrina started my Simple Swaps Fat Loss Program and here's what she has to say about her transformation....

"Well I've been working with Cheryl for six weeks now doing the food swaps. I even went on a holiday to BC and I still stayed strong. My cravings and desire for high sugar foods is not there and the thought of eating something high in sodium or fats makes me turn to alternative foods instead. On my trip it was more difficult but I was with my sister who also eats very healthy so we worked together to pick healthier snack foods when a bag of chips or a chocolate would have been my cave-in snack. 

So in six weeks I have lost 13 1/4 inches and 20 pounds. I was able to buy a shirt in XL instead of my usual 2XL. I've even went down a whole pant size. I honestly thought this would be way harder than it is but my desire and continuous support from Cheryl and her great recipes has made it an easy transition."

It's been a month since this video was recorded, but in the video below Edrina tells you just how effective my fat loss coaching has been for her in just the first week!

Yes! In just one week she saw visible changes to her body size, cravings and overall energy levels!

Edrina's success can be yours too! 

If you start my Fat Loss Program you'll join Edrina, myself and many others who are currently on their journey towards health in our thriving online community.

You'll gain access to weekly coaching calls, a comprehensive recipe book of easy to make meals, tips to save money while shopping, tricks for making cooking simpler, and so much more! 

You do not have to go it alone!

• ​Picture yourself feeling free of food cravings and slimming down easily. 
• Picture yourself feeling confident and attractive. 
• Picture yourself feeling proud of the choices you are making for you and your family. 
• Picture yourself being part of a fun and supportive health community!

If you want to really get your metabolism going, cut out the cravings, and lose more inches in less time than you ever thought possible... Download my Simple Swaps Guide to Meal Planning & Prepping by clicking below!

The Simple Swap lifestyle is looking at the simple things in life and truly recognizing the blessings we have.

As I was reflecting on being grateful I ended up having a very bad day where nothing seemed to go right.  Have you ever had one of those?  

The toast burned. Caleb forgot his lunch. I was feeling run down with a bit of a flu. My kids were running in several directions and I was taking them there! 

After a crazy day I finally headed out the door an hour or so before everyone was all going to be home from school so I could get a quick workout in. I had to fight crazy traffic with major road construction, took gravel roads for part of the way to avoid traffic only to get to the gym and realize they were CLOSED as they were prepping for an open house! 

What? Really? Are you kidding me? - were the words coming into my head!  ​

It also takes people who are already good at it to show you what to do - like our personal trainers, mentors and coaches.

Be easy on yourself if you are just learning and then be the example of someone living a life full of gratitude to the people around you. It is contagious! If you want the best health and life ever practice a life of gratitude.  

Studies have shown that when we feel grateful it lifts our spirits from depression and boosts our immunity. Gratitude is good medicine!  

A tradition in our family is to tuck the kids in and say out loud what we're grateful for and reflect on the day before going to sleep. We have always taught the kids that when we use positive affirmations in our daily lives it is a good idea to start with thanksgiving before we ask for something that is in our heart. It is so nice to hear what the kids are grateful for.

Over and over again it makes me realize it is the small stuff that matters most. The small kind gestures are the ones the kids notice and are so thankful for. Living a life of simplicity is so key to a happy and healthy home.

To cultivate a grateful heart I recommend starting a Gratitude Journal. Each day make a list of 5 things you are thankful for. It will change your life!

I really love reading Kristin Lamb's blog, and a blog post of hers comes to mind when I think about gratitude.

I'll end this blog post with a list of things Kristin is grateful for that hopefully you can reflect upon and see all the things that you also have in your life to be grateful for.
​

• I am thankful for all the laundry I have to do, because it means I have clothes to wear.
• I am thankful for the dishes that need washing, because it means I didn’t go hungry.
• I am thankful for the big electric bill, because it means my home has lights and heat.
• I am thankful for the sheets that need to be changed, because it means I own a bed.
• I am thankful for all the reading I have to do, because it means I’m literate.
• I am thankful for the car that needs all new tires because it means I don’t have to walk miles and miles to get what I need.
• I am thankful for that parking space waaaaayyyy out in the back, because it means I don’t have to park in a handicapped space. I can walk.
• I am thankful for the garage that needs to be cleaned out, because it means I am blessed with plenty.
• I am thankful for the chores to be done, because it means I have family who love me enough to travel to see me.
• I am thankful for the litter-box that needs cleaning and the dog blankets that need washing because it means I have pets who love me unconditionally.
• I am thankful for the split ends I have, because it means I haven’t lost all my hair to chemo.
• I am thankful for the Christmas cards I need to send, because they could as easily be funeral announcements.
• I am thankful for the traffic snarls that catch me, because the body the firemen pulled out of the fatality accident could have been me.
• I am thankful for the gutters I need to clean, because it means that I have a home.
• I am thankful for all the Christmas shopping I have to do, because it means I’m not alone.
• I am thankful for my less than perfect thighs. It means I didn’t lose my legs in a car accident or to diabetes or an IED.
• I am thankful that I sometimes have doubts and confusion about my future and my purpose when I think of the lives cut short before they ever had a future.
• I’m thankful for the government I like to gripe about, because I don’t fear going to prison or being shot if I disagree with my country’s leadership.
• I am thankful for my freedom and the amazing men and women who put their lives on the line to protect it.

Fall is here and so are yummy Pumpkin Spice Lattes!  

If you are looking for a great latte without the whopping 50 grams of sugar along with the artificial flavors and preservatives than you have got to try my Simple Swaps Approved Pumpkin Spice Latte Protein Shake or the warm version for those days when you just need something yummy to warm up!!

Both of these recipes are low glycemic so they won’t spike your blood sugar and the protein shake has got over 20 grams of fat-burning energizing protein to leave you feeling full and satisfied. All the flavours without the guilt! The Simple Swap Lifestyle never tasted so good!

• 1 cup unsweetened almond milk
• 2 tablespoon pumpkin puree
• 3 drops of stevia
• ¼ tsp vanilla
• 1/8 tsp cinnamon
• Pinch of ground ginger
• Pinch of ground nutmeg
• ¾ cup extra strong coffee

For extra heat add pinch of cayenne pepper- which is a great metabolism booster!

1. Warm milk and pumpkin on the stove.  
​2. Whisk until it comes to a simmer.  
3. Add stevia, vanilla and spices.  
4. Whisk until frothy.
5. Pour coffee into mug and add the milk mixture.

• 2 scoops vanilla whole food plant based protein powder (TruPlenish* is the one I use)
• 5 oz of organic unsweetened coconut milk or almond milk
• ¼  cup pumpkin puree
• ½ tsp grated fresh ginger
• ½ tsp cinnamon
• Pinch of ground nutmeg
• 4 oz of organic coffee (chilled)
• 6 ice cubes

Add all ingredients to a  blender and blend until smooth. ​




​*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. Click here to email me to learn more and order yours.