Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
Did You Know That the RDA Has Protein all WRONG?🥩
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I'm long overdue for a deep dive into this topic, but in the meantime, I'd like to share the basics optimal protein consumption so you can start to incorporate and benefit from it. First off, the RDA numbers for protein are woefully low. Everyone thinks of these guidelines as what you "should" be getting when they're actually the bare minimum required just for survival. If you're trying to improve or optimize your health, the real amount of protein (according to experts) you should be targeting is .8 to 1.2 grams of protein per pound of ideal body weight. This means a minimum of 100 grams of protein per day for most adults. In addition, every time you eat is an opportunity to stimulate muscle protein synthesis which is the process your body uses to build and maintain muscle. The magic number required to get this process started is 2.5 grams of leucine (according to research), which is an essential amino acid. Essential amino acids are found in protein. Rather than having to figure out how many grams of leucine are in each different type of food, it's much easier to simply target 30-50 grams of protein in each meal to get the amount of leucine required for muscle protein synthesis. If you're 35 and under, you can err towards the lower end of this protein recommendation. If you're over 35, it's best to target a slightly higher amount in each meal since our bodies become less effective at fully utilizing the protein we eat as we age. More in the deep dive later, but it's so important to maintain muscle as we age! The typical person who isn't focused on this will lose approximately 3–8% of their mu scle mass per decade after the age of 30. This rate of decline is even higher after the age of 60. Loss of muscle, medically known as sarcopenia is highly related to poor health outcomes. Video or Written?Speaking of the deep dive, are you a person who prefers written or video content? Please let me know in this anonymous one question survey! I'd also greatly appreciate it if you'd subscribe to my YouTube channel. I've always been so afraid of that social channel but it's becoming more apparent that it's where I need to be producing more content. Just a simple subscription there will really help so much with my YouTube journey! New Quick and Delicious RecipeBe sure to check out my latest recipe, Spinach and Artichoke Chicken. It's really yummy, has a great a amount of protein and only takes about 20 minutes to make! It's so much quicker and healthier than takeout, I hope you'll give it a try. Wellness WorkbookGet the Ultimate Wellness Workbook to help you achieve greater happiness and wellness. You can snag this 12-week workbook for free.
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Heal Nourish Grow
Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
It’s the last long weekend of summer and I always feel the shift. The light starts changing here in Cincinnati, the pool talk turns to pumpkin everything and somewhere underneath it there’s this quiet pressure to have a "Big Plan" for getting back on track after a summer of indulgences. I want to give you permission to skip the Big Plan. Here’s the trap people tend to fall into...summer runs a little loose, so somewhere around Labor Day they decide they've “blown it,” and then either wait for...
Today I want to tell you about what I used to do, because I rarely lay it all out and a reader recently ask my thoughts on fasting. For years I fasted every single day, eating within a compressed window. On top of that I did an assisted fast once a month and a 5 day fast every quarter. This wasn't a casual dabble...there is a lot of cancer in my family. I was focused on prevention and the science on fasting and autophagy, which is your cells' way of clearing out their own damaged parts....
September has a way of getting us back in to routine with children in school and the holidays coming, so this month’s High Protein Kitchen is built for exactly that. The theme is Back to Routine, and the whole month runs on Sunday batch cooking, packable lunches and dinners that turn into tomorrow’s lunch on their own. Inside you will find: All five weeks of the September plan at a glance, starting with a short on-ramp week on Tuesday, September 1. Every meal’s protein count, with daily...