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. Cherylβs 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, Kevinβs Natural Foods, Cut da Carb, Choc Zero and Womenβs Health Magazine and she is a frequent speaker at keto and wellness events.
Did You Know That the RDA Has Protein all WRONG?π₯©
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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 3β8% of their muβ βscle 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.β |
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. Cherylβs 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, Kevinβs Natural Foods, Cut da Carb, Choc Zero and Womenβs Health Magazine and she is a frequent speaker at keto and wellness events.
Sleep is one of the most underrated components of health, wellness and weight loss! If you're not sleeping well, nothing else in your body works as well as it could. Poor sleep is contributing factor to heart disease, obesity, diabetes and a number of other health issues. So when I saw that mindfulness.com wanted to offer my readers a FREE sleep challenge with some awesome resources, of course I had to share it with you! The 7-Day Sleep Challenge gives you free access to: Daily Practical Tips...
Knee Therapy Well...my knees have been a problem for over 20 years now. After I finally stopped running in 2010 and committed to healing, I was mostly pain-free despite severe osteoarthritis for years. Unfortunately, I had a bad sprain January 2023 and since lifting again, my knees have been VERY cranky (quite an understatement.) So why am I telling you this? I've been testing two things that have been helping me reduce pain and recover. Although ibuprofen is still effective for me, I'd...
I think almost everyone would agree cutting down on processed and ultra-processed food is one of the keys to better health. However, this can be challenging in practice because processed food manufacturers have engineered their products to also be ultra-addictive! The good news is you can retrain your palette to appreciate whole foods again, it just takes some time and patience. If you've seen some of my videos and presentations before, you may remember that I recommend approaching this...