Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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The Real Deal About Artificial Flavours

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Let Me Ask You This...

Have you looked at the ingredients on a food label lately? How about a processed food label, like famous brands of cookies, cereals, or snack foods?

Do you have those ingredients in your house? Do you even know what all of those ingredients are?

There are a ton of artificial, chemical, junky ingredients in foods these days.  When you see an ingredient called artificial flavour, you might ask yourself, what exactly is it?

For the most part, it’s a secret! Seriously! Big food companies don’t want their proprietary flavours to be known, so they’re allowed to say artificial flavour and leave the details out. That alone gets me upset! What makes me more upset, however, is what artificial flavours represent when they're in your food.

In this week's post, I will be talking about the real deal behind artificial flavours. Hopefully we will all feel a little more educated by the end of this post. 
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Why Use Artificial Flavours In A Product?

When we make an apple muffin at home, what gives it the apple flavour? Apples of course! Like real, whole, chopped or shredded apples or applesauce. 

However, let’s say we're a big food company and we’re making thousands of apple muffins every day. In a factory. On an assembly line.

How would we process the huge amount of apples that need to be chopped, grated or made into applesauce? Would we have a separate Apple Room where all the apple processing happens? What if one batch was slightly riper, or tasted slightly different from the rest? Would our customers notice a different taste?

Apples are perishable- they go bad. So, how could we guarantee the apples wouldn't go bad? Remember the saying "it only takes one bad apple to ruin the whole bunch?".

What if we could have an apple flavour that tastes better than real apples? Something that makes people want to keep buying them every week. It's true, some of the artificial flavours are engineered to have an even better taste than the real food.

All of this is to say that companies will often opt for the easier and more profitable option, which more often than not includes artificial flavours. 

Artificial flavourslast longer and are virtually identical from batch to batch.  In our apple muffin example, the artificial flavours used to make an apple muffin are ready to go, so we don't need to peel, cut, or worry about apples going brown, or that they're not tasting apple-y enough.

Oh, and it’s way cheaper than using real, whole apples.

Pro Tip: If the package says flavoured in the description, then the flavour is artificial. For example, apple muffin contains at least some apple. Apple flavoured muffin, however, contains artificial flavour and no apple.


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Safety Of Artificial Flavours

While there are some flavours banned for use in many countries, other countries allow them.

There is an approved list of flavours that are accepted to be safe, and are used by the food industry. They are considered GRAS, or generally recognized as safe.

Even if they are 100% safe to ingest, the mere fact that an artificial flavour is in food makes it an artificial food. It's not a real, whole food. Having an artificial flavour as an ingredient almost identifies that food to be a processed, food-like product or junk food.

Artificial flavours in food indicate that the food, regardless of the marketing, or health claims, is not the healthiest choice.


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Conclusion

Companies use artificial flavours to reduce costs, make the manufacturing process simpler, reduce waste and even enhance flavour way beyond what the natural ingredient would taste like.

Artificial flavours are not added to improve the healthfulness or nutrition of the food. Seeing them on an ingredient list indicates that the food is not going to optimize your health. 

The good news is that we can easily make healthy, whole food, home made versions of many processed products that people frequently buy. Let's try that out with the delicious apple muffin recipe below.
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Recipe: Apple Muffins

Recipe (All Natural): Apple Muffins

Serves 12

Ingredients:
  • 1 cup rolled oats, uncooked 
  • 1 tsp cinnamon
  • 1 cup cooked quinoa
  • 3 tbsp maple syrup
  • 1 cup chopped apples
  • 2 eggs, lightly beaten

Directions:
  • Preheat oven to 350F.
  • In a large bowl, mix the quick oats and cinnamon. Add the quinoa and mix again. Now add maple syrup, apples and eggs, and mix until just combined.
  • Place 12 muffin liners into a muffin pan. Fill each muffin cup about ⅔ of the way
  • Place in oven and bake for about 25-30 minutes.
  • Serve & enjoy!

Pro Tip: Before baking, sprinkle each muffin with a touch of cinnamon for extra (natural) flavour.

How To Efficiently Use Whole Foods​

When trying to eat as many real, whole foods in our diets as possible- efficiency is key. If we are organized and efficient about our meal preparation, it becomes much easier to maintain a healthy lifestyle in our busy day to day lives.

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!
References:
https://www.medicalnewstoday.com/articles/318630.php
https://ehp.niehs.nih.gov/doi/10.1289/ehp.121-a126

​
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How Do I Know If I Have A Leaky Gut?

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How Do I Know If I Have A Leaky Gut?

Leaky gut is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.

But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?

By the time you're finished reading this week's blog post, you will feel a literally bit better informed about ​leaky gut.


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What Is A Leaky Gut?

Simply put, our gut, or intestinal tract, is a tube that makes up part of our digestive system. It’s not as simple as a hose or pipe, it’s an amazing tube made of live cells tightly bound together. Our gut helps our bodies absorb fluids and nutrients, digests our food, and houses billions of friendly gut microbes. 

It's also selective to what it allows past its barrier. Our intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?

FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great, as long as what's being absorbed is fluids and nutrients. The blood and lymph then carry the nutrients to our livers, and then around to the rest of our bodies. This is so that all our cells, all the way to our toenails, get the nutrition they need to be healthy and grow.
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How Does A Gut Become "Leaky?"

The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that we're intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in our guts may cause them to become permeable or leaky. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies. 

Scientifically speaking, a leaky gut is known as intestinal permeability. This means that our intestines are permeable and allow things through that they normally would keep out. They leak.

As you can imagine, this is not a good thing.
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Leaky Gut Symptoms

Because so much of our immune system is around our gut, the immune cells quickly recognize a foreign invader and start their response. This is normal and good if the gut is working properly and not allowing too many things to in.

When that happens too much, and the immune system starts responding, the notorious inflammation starts.  Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases. 

Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to a lack of essential vitamins and minerals for the optimal health of every cell in our bodies.

Some symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked due to their autoimmune component.

It’s even possible that some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
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What To Eat For Leaky Gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars. 

In their place, add in more leafy greens and cruciferous veggies. These are full of nutrients and contain fibre to help feed our friendly gut microbes. We also want to add more sources of vitamin D, which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha. We need to make sure we're getting enough essential omega-3 fats found in seafood and seaweed, as well as coconut oil and bone broth. Coconut oil has special fats called MCTs, or medium-chain triglycerides, and bone broth has essential amino acids.

Conclusion

Leaky gut, or intestinal permeability, can happen when our guts get damaged due to too much sugar and alcohol, or eating foods we're intolerant to. It can also be from stress, lack of sleep, or imbalance in our friendly gut microbes. The symptoms of leaky gut are vast, spanning from digestive woes to skin conditions, and even to autoimmune conditions.

It's important to cut out problem foods and drinks and add in more gut-soothing options like leafy greens, cruciferous vegetables, and probiotic foods. It's also important to ensure that we're getting enough omega-3 fats, vitamin D, and amino acids.
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Recipe: Slow-Cooked Chicken Broth

Recipe (Gut Soothing): Slow-Cooked Chicken Broth 

Serves 6-8

Ingredients:
  • 1 whole chicken, cooked, bones with or without meat
  • 3 carrots, chopped
  • 2 celery, chopped
  • 4 bay leaves
  • 4 tbsp apple cider vinegar
  • Herbs and spices as desired (salt, pepper, paprika, parsley)
  • 2 handfuls spinach

Instructions
  • Place chicken bones, and meat if using, into a slow cooker.
  • Add chopped vegetables, vinegar, and herbs/spices.
  • Cover with hot water (about 2 litres/8 cups).
  • Cook 8 h on medium or overnight on low.
  • Add spinach 30 minutes before serving.
  • Serve & enjoy!

Pro Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

Want More Information?

Want to talk more about how to avoid a leaky gut with lifestyle and diet changes? Want to talk about your overall health in general?

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!
References:
https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/?cn-reloaded=1
https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/
https://www.precisionnutrition.com/all-about-nutrition-gut-health
https://www.healthline.com/nutrition/is-leaky-gut-real#section3

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Mindfulness & Meditation... Do They Really Work?

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Well... Yes!

...they do really work! The fact is, science shows definite health benefits for people who practice mindfulness and meditation regularly.
 
Before we dive in to this week's post, let’s make sure we’re on the same page when we say mindfulness and meditation.

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as "paying attention in a particular way, on purpose, in the present moment, non-judgmentally." 

Mindfulness meditation is well studied in terms of its health benefits. This week, I’m going to talk about just a few of those benefits. I will be referring to mindfulness meditation as mindfulness for the rest of the post.
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The Link: Stress Reduction

Have you heard the staggering statistics on how many doctors' visits are due to stress? Seventy-five to ninety percent! Can you believe it?

If you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I'll briefly review the research in three main areas: mood, weight, and gut health. Keep in mind, however, the fact that research on the health benefits of mindfulness is continuously branching out into other new areas as well. 
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Mindfulness For Mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program greatly improved their symptoms according to the Hamilton Anxiety Scale. The study participants were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to managing and improving symptoms.

Other studies show that mindfulness has similar effects to antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.
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Mindfulness For Weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs. How can this be?

One way in which mindfulness is linked with lower weight is stress reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is because of mindful eating. Mindful eating is a "non-judgmental awareness of physical and emotional sensations associated with eating." It's the practice of being more aware of food and the eating process. It's listening more deeply to how hungry and full you actually are. It's not allowing yourself to be distracted with other things while you're eating, like what's on TV or your smartphone. 

People with higher mindfulness scores also reported consuming smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.
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Mindfulness For Gut Health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (you can read more about the gut-brain connection here). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes to the gut's microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion​

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. It can affect our moods, weight, gut health, and more.

Do you include it in your life regularly? Have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.
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Soothing, Post Meditation Cups of Tea

There are many relaxing herbal teas that would be great to try after meditation. They are hydrating, soothing & offer a gentle energy boost. 

Try any of these by steeping in boiling water:
  • Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
  • White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
  • Rooibos tea
  • Peppermint tea (or steep fresh peppermint leaves)
  • Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Pro Tip: You can add a touch of honey if desired.
Simple Wins:
 
"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?"


-Simple Swaps Member Cathy

Feeling At Peace With Your Body

Want to feel more at peace and happy with your body? Let's talk about the different things you can do to start your personal health journey. 

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!
References:
https://nccih.nih.gov/health/meditation/overview.htm 
https://www.dietvsdisease.org/benefits-mindfulness-meditation/
https://www.healthline.com/nutrition/mindful-eating-guide#section1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

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Developing An Attitude of Gratitude

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A Healthy Mindset Is Key

Having a healthy mindset is absolutely key to overall health. At the end of the day, it does not matter what we eat or how much we exercise if we do not love ourselves and feel grateful for our bodies and our health. After all, what does it matter if we take great care of our bodies but it does not make us feel good about ourselves? Total health is interconnected: body, mind and spirit. 

Canadian Thanksgiving is coming up and soon we will be gathering for delicious meals and giving thanks with family and close friends. In the spirit of this holiday, this week I wanted to talk a little bit about developing an attitude of gratitude ​and being thankful for our bodies and our health. 
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Being Grateful For Our Bodies

As women, we can be so critical of our bodies. We try and live up to unrealistic body ideals. We often fixate on perceived flaws, such as not liking our tummy, hips, thighs and so on. This is completely normal, but it is also a pattern that we should work on addressing and breaking down. We should focus on being grateful for all the incredible things our bodies allow us to do.

In an effort to continue to develop a positive perception towards my own body, I find things to be grateful for instead of looking for flaws. When I think about my tummy, I come up with 3 reasons why I love it. Inside my core is where I carried my 6 children, it helps me to have the strength to walk and move with ease, and it allows me to hold my new grandson. 

Each day this week, first thing in the morning, let's look in the mirror and find 3 parts of our bodies that we are grateful for. Let's make sure to remind ourselves why we are grateful.
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The Difference It Makes

When we begin to love our bodies, we naturally take better care of them. We are more conscious of the foods we are choosing, the personal care products we are using, and moving our bodies to maintain muscle mass and agility. 

Only when we truly love our bodies in all of their shapes and sizes, and with all their amazing capacities, can we really achieve true health! Let's keep working towards that each and every day. Happy Thanksgiving!

Keep reading for a healthy take on Thanksgiving stuffing...

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A Thanksgiving Recipe

Recipe: Healthy Rice Stuffing for Chicken or Turkey

Ingredients:
  • 1 small onion, chopped
  • 1 tablespoon olive oil
  • 2 cups chicken broth
  • 1 cup raw brown rice
  • 1-2 teaspoons poultry seasoning
  • 1 tablespoon dried parsley
  • 2-3 teaspoons dried dill

Directions:
  • In a medium saucepan, sauté onion in olive oil until tender.
  • Add broth and spices and bring to a boil.
  • Add rice, stir, cover and simmer on low-med heat for 15-18 minutes until liquid is absorbed and rice is tender. 
  • Remove from heat, stir and cool. Serve.

Pro Tip: If desired, cool completely in fridge until cold and then stuff your chicken or turkey. Roast until internal temperature reaches 82 degrees Celsius. 

Simple Wins:

"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."

-Simple Swaps Member Cathy

Feel Grateful & Happy With Your Body!

Want to take action to feel the best you possibly can about your body and your lifestyle? Let's talk about how the Simple Swaps program is designed to help you do just that!

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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    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
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  • Praise
    • Success Stories
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