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.
Last chance for free meat (plus the chicken I keep making on repeat)
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Quick heads up before we get to the food: the US Wellness Meats $175 grass-fed meat giveaway closes this Sunday, June 14. If you've been meaning to enter and haven't yet, this is your last reasonable window. It takes about a minute and there's a $175 bundle of ribeye, ground beef, lamb chops, pasture-raised chicken and more on the other side of that click. I'd love to see one of you win it! Now, on to this week. I just published the Greek chicken marinade I keep coming back to and I gave you two versions. This is the recipe in heaviest rotation in my kitchen right now. It comes together in about five minutes with lemon, good olive oil, garlic, oregano and a little Dijon and it turns plain breasts or thighs into something bright, herby and delicious. I tested the classic version again the other night on a batch of cutlets. There are two versions in the post: a classic lemon-oregano one that's dairy free and naturally keto and a Greek yogurt version that gives you those lightly charred, gyro-shop edges and is nearly impossible to overdo on timing. Get both Greek chicken marinade versions → A few things I think you'll appreciate about this one: I dropped the honey and sugar most recipes sneak in, so both versions stay low carb. An eight-ounce serving of grilled thighs comes in around 44 grams of protein, which clears the 30-gram threshold that actually matters for holding onto muscle in midlife. And rather than repeating the usual claim that Greek yogurt "tenderizes" chicken, I dug into the actual research...you know that's what we do here! A 2023 study out of the Agricultural University of Athens found the tenderizing effect was real in pork but didn't meaningfully change chicken. What the yogurt did do was keep the chicken moist and resistant to off flavors. So I reach for it for juiciness and flavor, not because it transforms a tough cut. If you want this kind of cooking handed to you, ready to go, this marinade is in the July High Protein Kitchen meal plan. If you've been thinking about joining, July is a great month to start. Take a look at the meal plan here. As always, hit reply and tell me what you're grilling this weekend. I read everything and I always write back. Have a great weekend, Cheryl P.S. Don't forget the giveaway closes Sunday. Here's that entry link one more time. Good luck. |
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.
A quick reminder before we get into it: there's still time to enter the US Wellness Meats $175 grass-fed meat giveaway tied to my June Featured Chef spot. The contest closes June 14, so if you missed last week's email or haven't entered yet, here's the link. It only takes a minute and there's no catch. Now, on to this week. Something I read while we were traveling has been sitting with me since and I wanted to share it with you. It's actually a perfect follow-up to last week's conversation...
We're finally home, for at least a few days anyway. After two graduations, four cities and more car time than I care to admit, it is very good to be back in my own kitchen and back to my regular training schedule. Both boys are officially graduated and I'm equal parts proud and exhausted. I'm ready to get in a little recuperation time then officially kick off summer. I have some happy news to share with you this week. I'm honored to be the June 2026 Featured Chef at US Wellness Meats. US...
May snuck up on me and now it's nearly over! I'm not sure how we're already closer to summer than we are to January but here we are. We've been traveling quite a bit lately, with both sons graduating (one from college, one from high school) and visiting relatives along the way, with stops in Chicago, Milwaukee and Boston and (this weekend) Deerfield. When we're finally done running around, the pool is open and grill season is officially underway. I've been heads-down on some content I'm...