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.
I’ll keep this short and sweet. For the past few weeks, I’ve been competing for a chance to be on the cover of Ms. Health & Fitness. I honestly can’t believe I’ve made it this far. To be featured on the cover of a fitness magazine after age 50 would be such a meaningful full-circle moment. Advanced to the top 15 If you’d like to support me, you can vote once per day for free. And if you feel moved to go a step further, there’s also an option to donate to the Be Positive Foundation. They...
03-09-2026 Hello Reader, One thing surprised me about doing the Habits Challenge this month. It was how good it felt to finish something. There are two days left, but it already feels like a win! I finish a lot of things every single day. But it has been a while since I focused on a small daily habit that was just for me. Most days, finishing things looks like work tasks, household responsibilities, or taking care of someone else. This felt different. Not in a dramatic, life-changing way....
November 18, 2025 Hi Reader, Another year gone by...and they all seem to go by faster. I've been wanting to create this for you for years, and this year it was my goal to finally do it. When I've worked with people on their goals and resolutions in the past, one thing was clear. People tend to take on too much and they end up ditching their resolutions before January is even over. If you’ve been wanting a fresh start, this is your sign. Tomorrow morning at 6:30am ET, I’m kicking off my FREE...