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.
Wow, it's November?!!? Quick Update, 🏈 and Holiday Recipes 🦃🍁
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Well friends, it's been a while! I'd love to hear what you want to learn more about. It's been a struggle to keep this newsletter going over the years. It's meant to be a service to you and I want it to be something valuable that you WANT to open every week, month etc. If you could take a minute to just reply to this email and let me know what you'd like to see more of, it would be a huge help! I've been over here chugging along on Heal Nourish Grow as usual, as well as celebrating 16 months of strength training. I've always been very active but I've never been able to stick to weightlifting until now. Look for a podcast episode soon where I talk about that and share my best tips for getting started with and sticking to a strength training program as well as why you should be lifting heavy things for health, body composition and longevity. Among the tools I've been using to track my progress are DEXA scans as well as a new at home body fat scale I've been testing. I've used these for years and none of them has been very accurate...until now. This scale reportedly correlates 98% with DEXA (the gold standard for measuring muscle mass and body fat) and I'm putting it to the test. I got at DEXA back in September and compared it to the scale...it was pretty much spot on! The real test though is that I've been using the scale daily and will go back next month for a follow up scan to really put this new tool to the test. A traditional scale only tells part of the story. Your scale weight doesn't mean much if it can't tell you whether you're gaining or losing muscle or fat. For example, since the DEXA in September my weight has stayed almost exactly the same. However, in the same time according to my new scale, I've gained just over two pounds of muscle and lost two pounds of fat...which tracks with what I've been doing with my training and diet. I wanted to share this now before I wrap up the experiment because it's 40% off for Black Friday and use can use my discount code HEALNOURISHGROW on top of it! Plus, it's HSA/FSA eligible as well as eligible for return within 60 days. Next month I'll be sharing the results from the September to December DEXAs next month and initial impressions/observations of the scale after using it for a while coming in a video next week. Make sure you're subscribed to the podcast in your favorite player as well as my YouTube channel to learn all about it! Holiday and Game Day RecipesIt's the season for getting together with family and friends, so you might start looking for some new recipes. This layered dip I created for a recipe contest is perfect for football Sundays! Plus, this sugar-free fudge collagen squares for Yonder Food were a big hit in our house. You can also download all of my lower carb Thanksgiving favorites in a my FREE Thanksgiving cookbook and shopping list. Go here to grab it...there are some great recipes in there even if you're not trying to keep your whole Thanksgiving meal low carb or keto! Ultimate 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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Cheryl McColgan
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.
Are you tired of battling cravings and emotional eating? It’s time to take control of your health, and I’m excited to share an incredible opportunity with you! I’m thrilled to be featured alongside top international experts in the Crush Your Cravings Masterclass: Proven Strategies for Professionals to Overcome Emotional Eating and Food Addictions—and you can attend for FREE! This virtual event runs from December 16th – 22nd, and here’s just a taste of what you’ll learn: Success Tips for the...
This has been a crazy summer friends! We've had a lot of fun family and friends events that took us all over the US to celebrate retirements and weddings. Things have finally started to settle down a bit and I'm trying to hit my stride with content and new things to help you reach your goals. Based on some conversations I had this week, I decided to put out a new podcast episode to share what I've been learning about weight control and body composition the last several years. People are...
If you've been following along with the podcast, you'll know there have been some big changes in my world! Cheese Board for Four We are slowly getting settled back into life in Cincinnati. It's been great to start entertaining and seeing all of our friends again after being gone a year. I always do at least a small cheese board for events and this was one I made for friends last week. I even added some dragonfruit which is pretty unusual to find here unless you happen to have a specialty...