Cheryl Pattyn
Cheryl Pattyn

Coffee, Sweet Potatoes and your Fridge!!

Ok, onto Coffee and Sweet Potatoes and what they have to do with each other and your fridge.

Did you know that refrigeration can actually cause certain foods to spoil faster? It’s true. In fact, here are 7 foods that you should not keep in you refrigerator and store them somewhere else.

1. Bananas – Storing bananas in the refrigerator can actually disrupt the ripening process. In fact, once refrigerated, a banana may never be able to resume the ripening process even if returned to room temperature. Just think of how devastating that is for the banana 🙁

2. Sweet Potatoes – When exposed to cold temperatures, starches found in potatoes will turn to sugar, disrupting their flavour and texture, not to mention increasing their sugar content. If you prefer tasteless potatoes that cause weight gain, however, please refrigerate.

3. Tomatoes – I’m guilty of this one for sure, but ever had a really amazing tomato right out of the fridge? Me either really. Tomatoes actually lose their flavor and become mushy when refrigerated. Yumn’t.  So only buy tomatoes that you can eat in a short period of time so they don’t get fruit fly infested.

4. Apples – Guilty again, but the same applies to apples as tomatoes.  Apples will lose their texture and flavour when refrigerated. Instead, place an apple in the fridge about 30 mins before eating if you prefer your apples cold. 

5. Onions – If you love soggy onions while also causing the rest of your food to taste and smell like onions, then you’ll definitely want to refrigerate your onions immediately. Otherwise, try storing them in a paper bag (within a cool, dark cabinet) for maximum shelf-life.

6. Avocados – Much like the banana, refrigeration shuts down an avocado’s ripening enzymes. If you want guacamole next month, this may be OK, but if you’re like me, you probably want guacamole today.

7. Coffee – Guilty here again!  But contrary to popular belief, coffee is best stored at room temperature to allow the natural oils within the coffee bean to activate its pungent aromatic scent. On the flip side, refrigeration can actually cause coffee to absorb odors from other foods in your fridge. Onion flavored coffee anyone? 

Well there you have it folks.  What foods NOT to refrigerate ideally.  Now I will admit that once my avocados are ripe I put them into the fridge so they don’t go bad before I can use them.  My hubby only makes and drinks coffee at home on the weekends so I will keep his coffee in the freezer so it will not go rancid before he can use it all up.  Same with apples, every once and awhile I like an apple and so do the kids, but not everyday so mine are in the fridge so they don’t go bad before they are eaten because I HATE throwing out food!!   So do what is right for you and your food with each season as apples straight from the tree are the best, and a tomato or onion fresh from the garden in the summer is awesome!

Cheryl Pattyn
Cheryl Pattyn

Do You Sleep Naked???

Do You Sleep Naked??

The following are five reasons to consider ditching the pj’s for your birthday suit!

1. It may encourage greater intimacy

Perhaps the most obvious reason to sleep naked is that it may help to amplify the intimacy and excitement between you and your partner. Not only can sleeping naked next to your loved one be exciting, it can also release oxytocin, often referred to as the “love hormone.”

A 2009 study published by the Swedish University of Agricultural Sciences, Uppsala, Sweden, had the following to say about oxytocin:

“Oxytocin can induce anti-stress-like effects such as reduction of blood pressure and cortisol levels. It increases pain thresholds, exerts an anxiolytic-like effect and stimulates various types of positive social interaction. In addition, it promotes growth and healing.”

So, the release of this hormone can be beneficial to not only your relationship, but also your health!

2. It can keep you cool

Have you ever noticed how difficult it is to sleep when it gets too hot? That’s because the core temperature of your body needs to be cool in order for you to sleep well. The optimal room temperature for sleep is between 60 and 70 degrees Fahrenheit. Any warmer than that, and your body may not be able to cool as much as it needs to for truly restful sleep.

One great way to cool down is to ditch the clothes! Then, all you need is a light blanket — or even a sheet — and you’re good to snooze!

3. It may help relieve insomnia

A body of research is finding that regulating sleep temperature may bring some relief to sufferers of insomnia. According to Dr. Cameron Van den Heuvel, a research fellow involved in a 2009 study of body temperature and sleep performed by the University of South Australia’s Centre for Sleep Research:

“Temperature regulation is a significant factor in each of the two types of insomnia. The difference is when the insomnia occurs. People with sleep onset insomnia have difficulty initiating sleep at the beginning of the night, taking two to four hours each night in the worst cases; while people with sleep maintenance insomnia fall asleep easily but have trouble staying asleep, waking up multiple times during the night… In both types of insomnia, sleep is not restful and sufferers are tired during the day.”

Dr. Van den Heuvel adds:

“Studies of sleep onset insomniacs show that they consistently have a warmer core body temperature immediately before initiating sleep, when compared with normal healthy adults. This results in a state of heightened arousal that prevents them from falling asleep when they go to bed, probably because they have to wait for their bodies to lose the heat that’s keeping them awake. We’re only talking about a half to one degree but that small temperature change can result in significant differences in arousal between insomniacs and people without sleeping problems.”

Based on this research, it may be worth shedding your clothes, as well as that heavy blanket, if you struggle with insomnia, or have any difficulty falling asleep at night.

4. It can help relieve stress

Not only can sleeping naked boost oxytocin levels, it can also help to relieve stress by lowering cortisol levels. Cortisol is a hormone commonly referred to as the “stress hormone,” and when levels are chronically spiked, health problems can arise, such as a propensity towards high blood pressure, weight gain, and a compromised immune system.


During the night, cortisol levels naturally lower, and then rise again to prepare you for wakefulness. However, if sleep is cut short, they may not have time to lower again before you wake up. For this reason, making sure that you get enough sleep is key, so that your cortisol levels have time to go down before you wake up — one sign of a good night’s sleep.

As mentioned before, one way to promote this is to keep your body cool — hence sleeping naked.

5. It can keep you looking and feeling young

During sleep a variety of growth hormones, as well as anti-aging hormones such as melatonin, are released. These hormones serve to keep us looking and feeling young. To encourage the optimal release of these growth hormones, we need to get those seven to eight hours of sleep.

And again, sleeping naked couldn’t hurt — and may help a lot!

In addition to the above-listed benefits, sleeping naked lets your skin breathe, so you may be less susceptible to heat rashes and skin breakouts, and it may lower the chance of women developing a yeast infection, as the vagina is kept cool and dry. Also, it means less laundry — and who needs to do unnecessary laundry!

Even if it seems odd, try ditching the pajamas for a few nights, and see if you sleep better! You may be surprised!

Cheryl Pattyn
Cheryl Pattyn

Eat Right For Your Age

How to eat right for your age by Precision Nutrition


Growing up ain’t easy.

Whether you’re just entering ‘the real world’ after college, doing the kids-and-career-dance, or preparing for retirement, all stages of life have their surprises and curveballs.

In the words of Ferris Bueller, “life moves by pretty fast.” Nothing stays the same for long. And sometimes it can feel hard to keep up.

This goes for health and fitness, too.

As we age, our bodies change. (Yes, 20-somethings, this will actually happen to you.) Our focus changes. Our motivation changes. Our nutritional needs change. Our activity habits and abilities change.

How do we adapt? And keep up the awesome even as we age?

How do we make the best of where we are, right here and now?

The trick is to focus on the right things at the right times. By giving our bodies what they need today, we can help ourselves stay as healthy and vibrant as possible.

Here’s a quick guide to your best healthy habits to make the most of each life stage. But first a quick note…

Age categories are less meaningful or fixed than they used to be. Your age might not align with the commonly presumed life stage.

For instance, you may come into parenthood unusually early or late in life.

Or you might be an advanced senior with no immediate plans for retirement.

Or you may have habits that are accelerating your biological aging or slowing it down.

Wherever you’re at, there are some pretty universal standards that apply. We call these foundational health habits. These are useful for everyone.

Then there’s the special age-related stuff.

Different decades bring unique features. Sometimes these “unique features” are interesting, or even rewarding. And sometimes they really suck.

That’s where fine-tuning your exercise, nutrition, and other health habits can really help. This guide shows you how.


The 20s: Building and exploring

Business People Having Meeting And Eating Sushi

The good stuff:

In our 20s, our bodies are biologically at their peak in many ways. For example:

  • We recover relatively quickly and well.
  • Our bodies are pretty forgiving. We can get away with a lot of shenanigans, such as drinking a little too much, eating a little too much junk food, or skipping a few workouts.
  • We can build bone, muscle, and connective tissue relatively easily and rapidly.
  • We’re at our most fertile, hormonally speaking, and often looking for love.

We’re also exploring and trying stuff — new educational opportunities, new career opportunities, new relationship opportunities, new identities and life situations.

It can feel like anything is possible… and your body seems to agree.

The challenging stuff:

You might be combating the stress of trying to “make it” in school or the early stages of a career.

In particular, if you’re a competitive athlete, you can probably expect that most of your top performance will occur in your 20s; perhaps your athletic career might even be over by your early or mid-20s. That’s a lot of pressure.

Another common stressor at this age: looking good. The need to look a certain way might be a big motivator for you right now — and that can come with its own dose of stress and pressure.

Your best health habits right now:

In your 20s, some of the best things you can do for your health and fitness may include:

  • Start to build your “owner’s manual.” Now that you’re out on your own, learn the fundamentals of exercise and nutrition choices and how they work for you. What is important to you? What are your goals? What healthy habits make sense for you and your life?
  • Look for simple, general habits that you can still follow on a small budget or transient living arrangements (such as living in a student dorm).
  • Weight train regularly and get enough protein. (Yes, this goes for both men and women!) Your 20s is a great time to build muscle, bone, and strong connective tissues: you’re building a foundation for your body that will last the rest of your life.
  • Consider a variety of activities. Cross-training will build a solid foundation of movement, and it will help you explore a wide range of options to see what you enjoy the most. This is especially important if you’re an athlete, as it will provide a great base for future development

The 30s: Finding your groove

Young man cutting vegetables on wooden board in domestic kitchen

The good stuff:

In your 30s, you might find you’ve accumulated more self-knowledge… you may have a clearer sense what’s important to you in life — and a little more confidence to chase it.

You might be taking on some big, rewarding endeavors in your life: like career advancement, or raising children (or both).

Healthy habits might become a little more important to you now.

And you might have a little more stability and income. In other words, you probably have a bigger grocery budget and something nicer than a secondhand beer fridge to store it in.

The challenging stuff:

In our 30s, most of us are still feeling pretty good, but noticing some small physical differences. For example:

  • Maybe it’s not quite as easy to lose body fat or gain muscle.
  • Maybe things feel just a little achier or creakier in the morning.
  • Maybe it takes you an extra day or two to recover from a tough workout.

Also, life might feel a little more ‘complicated’.

You might find you have more demands on you. More responsibility.  And less time to work out and eat properly.

You may also have more mouths to feed, literally.

Your best health habits right now:

In your 30s, you may find that you need to:

  • Adjust your caloric intake and activity levels to account for a slightly slower metabolism. (Remember how you used to be able to consume all that pizza and beer and never gain a pound? Those are now the good old days.)
  • Be more careful with the quality of your intake. Your body might be a little more sensitive to what you feed it. For example, you may find you can’t tolerate alcohol as well.
  • Optimize your hormonal (and overall) health if you are planning on starting or growing a family.
  • Establish simple nutrition and fitness routines that juggle many demands (e.g. quick, effective workouts or fast-prep healthy dinners).
  • Include de-stressing type activities as part of your exercise routine.

The 40s: Going strong


The good stuff:

Your 40s are the start of early mid-life. Famous for being a bit of a roller-coaster, this decade can bring lots of satisfying experiences, which may include:

  • Gaining confidence; more willingness to say ‘yes’ to what you really want and ‘no’ to the stuff you don’t.
  • New, exciting levels of career development or professional success.Maybe even the guts to take some risks and try things you were afraid to do before.
  • Deepening relationships with loved ones, possibly including children.

For some people this can be a time of personal growth. When it comes to health and fitness, that may mean improving healthy habits, devoting more time and energy to de-stressing, or fine-tuning some routines that will you allow you juggle all those balls in the air.

Meanwhile, you may feel great physically. (Especially if you’re active and taking care of yourself.) It’s still very possible to kick ass in your 40s!

The challenging stuff:

Chickens are coming home to roost. Your earlier choices are starting to show long-term effects.

You may really be noticing the effects of a slower metabolism, sarcopenia (age-related muscle loss) and changing body now.

You may notice things like:

  • Minor aches and pains becoming more persistent.
  • Small nagging health problems, or things taking longer to heal.
  • Reduced levels of many hormones (such as thyroid or sex hormones).
  • Having a harder time building strength / muscle, or losing fat; shifts in where you store your body fat.
  • Declining athletic performance (even if you’re awesome, you probably won’t be competitive against 20-year-olds at the elite levels).
  • New food sensitivities and intolerances.

If you’re female, you may be noticing some early ups and downs of perimenopause, the period before menopause when hormone levels decline and/or become a little more erratic. (For some women, this process can start in their 30s.)

If you’re male, you’re likely noticing lower testosterone.

Regardless of gender, you may have had one or more good old-fashioned mid-life crisis where you questioned your priorities along with your beliefs about yourself and the world. (On the upside, you have that shiny new sports car in the driveway.)

Your best health habits right now:

In your 40s, you may find that you need to:

  • Keep adjusting your caloric intake as your metabolism continues to slow down.
  • Spend more time on strength / resistance training to slow muscle loss as well as to maintain insulin sensitivity (which helps regulate blood sugar and prevent Type 2 diabetes).
  • Spend more time on mobility, “pre-hab” types of activities, warming up, and active recovery.
  • Consider your nutrition more carefully. That can mean focusing more on quality food choices and prevention of chronic disease, including:
    • nutrient-rich foods such as colorful fruits and vegetables.
    • a wide range of food types that cover the nutritional bases.
  • Eliminate certain foods that now bother you, while adding others that help control inflammation (such as foods rich in omega-3 fatty acids).
  • Supplement with a good probiotic as digestion starts to change.
  • Practice mindful eating in the midst of life’s whirlwind.


The 50s: Refocusing and renewing

High angle shot of an attractive mature woman doing yoga outdoors

The good stuff:

People in their 50s and 60s often report a renewed sense of purpose and vitality as they let go of earlier self-images and look ahead to the next phase of life.

They’re “over themselves” and don’t feel so pushed and pulled by many stressors that 20-somethings might struggle with, such as pleasing others.

This can be a time to find balance in your life, as well as focus on a larger purpose. The things that matter most to you start to come into focus.

The challenging stuff:

In your 50s, some physical signs of aging are definitely starting to pop up.

Joints are now creaking and crunching. Formerly lean parts may be a bit squishy, even if you’re fit. Your favorite foods now give you heartburn.

Your circadian rhythm may have shifted. While you might have partied to 5 AM in your 20s, you’re now finding 5 AM is your normal wake-up time in your 50s.

If you’re female, you’re likely noticing pre-menopause or menopause symptoms; if you’re male, you’re likely noticing lower testosterone.

Your work in the gym might have more to do with rehabbing injuries and controlling inflammation than showing off your killer abs.

And, um, by the way, when did the print on everything get so small?

Your best health habits:

To be at your best in your 50s, you may choose to incorporate some of the following habits:

  • Keep adjusting your caloric intake as your metabolism continues to slow down.
  • Make an effort to get essential fatty acids to keep your brain sharp and other fatty tissues such as eyes healthy. (Omega-3 fatty acids in particular help fight the inflammation underlying many chronic diseases.)
  • Eat colorful fruits and vegetables; the carotenoids and other pigments help fight oxidative stress and reduce the risk of chronic diseases.
  • Try evidence-based anti-inflammatory supplementation, such as:
    • bromelain
    • garlic
    • turmeric
    • cocoa, tea and berries.
  • Watch your blood sugar levels and stay moving. Regular activity helps keep muscles strong as well as regulate glucose / insulin levels to prevent Type 2 diabetes.
  • Keep on enjoying your favorite fitness activities, but factor in more time for mobility, “pre-hab” types of activities, warming up, and active recovery.
  • Focus on nutrition, with an orientation towards quality food choices and prevention of chronic disease, such as:
    • nutrient-rich foods such as colorful fruits and vegetables.
    • a wide range of food types that cover the nutritional bases.
  • Enjoy mindful eating as part of an overall “refocusing” and enjoyment of life.

More to think about than in your 40s, for sure. But, for many of us, it’s well worth the investment. Now’s the time to prepare for our health and abilities after retirement.

The 60s: Second wind

Senior couple on cycle ride in countryside

The good stuff:

While previous generations tended to slow down around this age, being in your 60s today is a lot different. (60 is the new 40, after all!)

Older people are more engaged than ever. In fact, your 60s can be a time to learn new things, have fun, and go on adventures.

You might be seeking new challenges, new opportunities, new ideas—but more meaningful ones. For many, this is a time of personal fulfillment.

Staying active during this time is a way to help maintain brain health, and overall physical function. But it’s also a gateway to personal fulfillment.

The challenging stuff:

It’s on now. You can’t argue with aging anymore.

Some days, it feels like you’re living in a different body—one you don’t recognize. It’s almost like a second puberty, where physiological stuff is just randomly happening without your prior knowledge or consent.

On the plus side, you’ve probably started to reconcile yourself to it, and are looking forward to the opportunities that experience and wisdom bring.

Your best health habits:

This is a great time to take on new challenges. You might have a bit more time on your hands now, so why not explore? Try some things? Challenge yourself?

Learning and novelty are important for brain function—and overall satisfaction.

Here are some other practices to consider:

  • Focus on high-quality, nutrient-rich nutrition that helps you meet health challenges, such as:
    • inflammation and pain (for instance, supplementing with Omega-3 fatty acids or removing foods that cause flare-ups).
    • poorer digestion (for instance, adding sublingual vitamin B12, a digestive enzyme, probiotic, and/or fiber supplement).
    • decreased or disrupted metabolism (for instance, adjusting how much you eat, or getting on a regular meal schedule).
  • Exercise that helps you stay active, strong and vibrant while accommodating physical limitations or reduced recovery. For example:
    • maintaining lean muscle mass and bone density with resistance training (plus activity with impact, if you can tolerate it; walking and running included.)
    • balance, mobility and flexibility-promoting activities such as yoga or Tai Chi.
    • rehabbing injuries or recovering from regular workouts with water-based exercise like swimming, water jogging, or Aquafit.
    • activities that take some load off lower body joints while still giving you a good workout, such as cycling or rowing.
    • trying new activities that are challenging, interesting and fun.
  • Find some new healthy routines to help you cope with life transitions, which can include parents aging / dying, kids leaving home, job changes or retirement. You might join a local running group. Or get a dog — and walk it. Or travel somewhere new with a friend.
  • Make sure you have your bases covered. Your annual check-up. Your regular dentist visit. Do your due diligence and check out those lumps and bumps.

Take advantage of this opportunity to do the things that bring value to your life.

The 70s: Making a contribution


The good stuff:

People in their 70s are more likely than younger people to say they’re able to be present in the moment.

You might find you’re more conscious that health is a precious commodity and life is finite.

Simple pleasures in life — such as spending time with family and friends — may feel more enjoyable and rewarding.

This means lots of health, fitness, and nutrition opportunities. Many 70-somethings expect to stay just as active (perhaps differently so) as they did when they were younger.

Your 70s can also be a time to pass on wisdom, help others, or make financial contributions. For many, it is a time to reap the reward of hard work by seeing the positive influence they have made.

The challenging stuff:

If you’ve gotten this far without at least one major or minor health scare, you’re in a small minority. Many people find they’re taking a lot more supplements and drugs, and seeing a lot more doctors, than ever before.

As people age, they often become less active.

This sets up a vicious cycle where the normal effects of chronological aging are reinforced (and worsened) by inactivity: Physical function declines, dense muscle and bone disappear, falls become more common, and doing even everyday tasks can become more intimidating.

Digestive function decreases even more, along with oral health. Even small factors like declining smell, taste, and saliva production can affect food choices.

Your best health habits:

At this age, some important health habits may include:

  • Compensating for decreased digestive function and absorption by:
    • supplementing with digestive enzymes and possibly some types of sublingual vitamins
    • increasing fiber intake to help gastric motility
  • Packing more nutrition into smaller meals, since many folks in their 70s notice their appetite declining.
  • Possibly adding a multi-vitamin / multi-mineral supplement, since nutrient deficiencies go up sharply in later life.
  • Doing some exercise that includes “functional strength” and balance to stay strong in daily life and prevent falls; and weight-bearing exercises to maintain bone density.
  • Doing some exercise that includes socializing and building relationships, such as a group exercise class or a hiking group.
  • Incorporating social activities into daily life — which may include volunteer work or something that resonates with you. Community and connection become even more important as we age. The research is clear: once our relationships and sense of meaning decline, so does our health.

What to do next

As we’ve said, the above life stages are just a general guideline: everybody is a little bit different.

Think about where you’re at in life today. What can you do at this stage to help make the most of wherever you’re at—and make ‘future you’ a little healthier and happier?

Here are some general recommendations for staying fit, strong, lean and healthy at any age:

Stay moving.

Many “normal” parts of aging are due more to inactivity than the march of time. Get and stay active, however you can.

Choose nutrient-rich foods that add value to your body.

Lean protein, healthy fats, colorful fruits and vegetables, etc. all help prevent chronic disease and promote health.

Avoid things that take value away from your body.

This will change over time. In your 20s, a night of partying or a junk-food binge might be no big deal. In your 50s, it might wallop you. Notice how your body responds to your intake and behaviors, and adjust your decisions accordingly.

Recognize what you can control, and what you can’t.

You can’t control time. You can’t control random health problems. But you can control your behaviors. Making healthy choices won’t make you immortal or invincible, but it’ll give you a fighting chance at awesome aging.

Build and maintain connection and community.

Whether you’re playing on a team at 21, swapping tips with other sleep-deprived parents at 31, or caring for aging parents at 55, having meaningful relationships and a strong social support network is an essential part of health.

Get coaching.

Life is complex, and your experiences are unique. If you’re wondering about what might be best for you, or how you might tailor your own nutrition and exercise plan to your individual needs, seek out support. Life can be pretty confusing; we can all use a little guidance sometimes.

Cheryl Pattyn
Cheryl Pattyn

90/10 rule

What is this principle?
What does this mean?
We really have no control over 10% of what happens to us.

We cannot stop the car from breaking down.

The plane will be late arriving, which throws our whole schedule

A driver may cut us off in traffic.

We have no control over this 10%.

The other 90% is different… you determine the other 90%.


By your reaction.

You cannot control a red light., but you can control your

Don’t let people fool you; YOU can control how you

Let’s use an example: You are eating breakfast with your

Your daughter knocks over a cup of coffee onto your
business shirt.

You have no control over what just what happened.

What happens next will be determined by how you react.

You curse.

You harshly scold your daughter for knocking the cup

She breaks down in tears… after scolding her, you turn to
your spouse and criticize her for placing the cup too close
to the edge of the table.

A short verbal battle follows.

You storm upstairs and change your shirt.

Back downstairs, you find your daughter has been too busy
crying to finish breakfast and get ready for school.

She misses the bus… your spouse must leave immediately
for work.

You rush to the car and drive your daughter to school.

Because you are late, you drive 80 km/hr in a 50 km/hr
speed limit.

You get a speeding ticket…

After a 15-minute delay, you throw your $60 traffic fine away…
Then you arrive at school.

Your daughter runs into the building without saying goodbye.

After arriving at the office 20 minutes late, you find you forgot
your briefcase.

Your day has started terrible.

As it continues, it seems to get worse and worse.

You look forward to coming home, when you arrive home, you
find a small wedge in your relationship with your spouse and

Why? Because of how you reacted in the morning.

Why did you have a bad day?

A) Did the coffee cause it?
B) Did your daughter cause it?
C) Did the policeman cause it?
D) Did you cause it?
The answer is ” D.”
You had no control over what happened with the coffee.

How you reacted in those 5 seconds is what caused your
bad day.

Here is what could have and should have happened.

Coffee splashes over you… your daughter is about to cry…

You gently say, “It’s ok honey, you just need to be more careful
next time.”

Grabbing a towel, you rush upstairs.

After grabbing a new shirt and your briefcase, you come back
down in time to look through the window and see your child
getting on the bus.

She turns and waves… you arrive 5 minutes early and cheerfully
greet the staff… your boss asks how good of a day you are having.

Notice the difference?

Two different scenarios.. both started the same… both ended


Because of how you REACTED.

You really do not have any control over 10% of what happens.

The other 90% was determined by your reaction.

Here are some ways to apply the 90/10 principle.

If someone says something negative about you, don’t be a

Let the attack roll off like water on glass.

You don’t have to let the negative comment affect you!

React properly and it will not ruin your day.

A wrong reaction could result in losing a friend, being fired,
getting stressed out, etc.

How do you react if someone cuts you off in traffic?

Do you lose your temper… and pound on the steering wheel?

Do you curse… does your blood pressure skyrocket… do you
try and bump them?

WHO CARES if you arrive ten seconds later at work?…

Why let the cars ruin your drive?…

Remember the 90/10 principle, and do not worry about it.

You are told you lost your job.

Why lose sleep and get irritated?

It will work out. 

Use your worrying energy and time into finding another job.

The plane is late; it is going to mangle your schedule for the day.

Why take out your frustration on the flight attendant?

She has no control over what is going on.

Use your time to read, get caught up on emails or phone calls.

Why get stressed out?

It will just make things worse.

Now you know the 90-10 principle… apply it and you will be
amazed at the results.

You have nothing to lose if you try it.

The 90-10 principle is incredible… very few know and apply
this principle.
The result…

Millions of people are suffering from undeserved stress, trials,
problems and heartache.

Apply the 90/10 principle… It CAN change your life!

Keep being amazing.
Cheryl Pattyn
Cheryl Pattyn

Tips to boost your weight loss

10 weird tips that boost your weight loss and help get the tight, toned body you’ve always wanted.

Now, I know you’ve read a lot of fat loss tips in the past…but I’m going to show you how you can personally use these in your everyday life so you can melt the fat off fast and get a tight, toned body – starting today.

Weird tip #1: is to sniff a banana, apple, or peppermint.

I know that seems strange, but the Smell & Taste Treatment and Research Foundation in Chicago tried this experiment with 3000 people. And they found that the more frequently people sniffed, the less hungry they were and the more weight they lost… about 30 pounds each! One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
So if you are feeling hungry, but you know it’s not time to eat…just sniff!

Now for weird tip #2, surround yourself with the color blue!

Blue functions as an appetite suppressant. Researchers have found that people eat 33 percent less in a blue room… and that bluish light makes food look less appealing. So, eat on blue plates, dress in blue while you eat, and use a blue tablecloth. Avoid colors like red, yellow, and orange because studies have found that these colors make you eat more.

Tip #3, eat more often!

A lot of women and men, think that losing your stubborn fat is all about eating less… WRONG! You actually need to eat more. But you have to make sure that you’re eating more of the right types of foods. I suggest that you eat these specific fat burning foods about every three hours.

Because when you eat these foods more often, you actually boost your metabolism and allow your body to burn more fat. And on top of that, if you eat consistently throughout the day… you are less likely to get extremely hungry and eat a huge cheat meal at night. And that’s why studies have shown that a meal about every three hours will actually shrink your belly!

If you want to know the exact foods to eat, I go into more detail in tip #10.

Weird Tip #4: Pay for all your meals in cash.

It is suggested that when men and women who pay with cash vs. credit cards for food are more likely to purchase healthier foods. It also stops you from overspending on junk food that you don’t need.

The 5th weird tip I have for you is, Turn the lights up and the tunes down!

Restaurants don’t just dim the lights to create a romantic atmosphere; they do it so you order more food. Low lighting lowers eating inhibitions. As for music, soft tunes playing in the background actually encourages more leisurely chewing and goes against hurrying-up, stress-related, mindless eating patterns.

Tip #6, Light a vanilla scented candle after dinner.

The aroma has been shown to dampen dessert cravings.

Weird Tip #7, Drink Warm Water

A glass of ice-cold water may be more refreshing, but if you want to lose weight, then you may want to switch to warm water. Drinking a glass of warm water before a meal helps you feel fuller more quickly, so you may end up eating less food during your meal. If you can’t stand warm water, at least go with room-temperature.

I personally warm up my water to room temp on my counter in my water bottles, even though my brita stays in the fridge as I am the only one to prefer room temp water to cold.

Now we are almost done…

Onto weird tip #8 — Eat in front of a mirror.
Researchers from Arizona State University and Erasmus University Rotterdam found that watching yourself eat can be a powerful trigger to consume less. The researchers believe that this is because seeing ourselves eat makes us more aware of our bodies and that we do not want to watch ourselves overeat.

I recommend placing a nice mirror in front of the dinner table. It’s feng shui and helps keeps you thin!

Now for the last two weird fat boosting tips…

Here it is, tip #9: Don’t eat in your PJs or loose fitting clothing.

While eating in your PJs will not necessarily make you fat (although late-night snacking can certainly be a diet-killer for many of us), wearing loose clothing such as baggy lounge pants and PJs can lead you to snack more.

Baggy clothes gives you the illusion of being slimmer and makes you think less about your figure. Now, I’m not saying to dress uncomfortably and wear restrictive clothing. But wearing more form fitting clothing keeps you aware of your body while you eat, which helps with overeating.

And finally, Tip #10, Cook Your Meals Ahead Of Time

This is one of the more important tips I can give you. We find ourselves busy with family, kids, events, and work! If you can prepare your meals ahead of time, the food is there. It’s convenient… and your chances of eating fast foods are eliminated.  This is something I have learned the hard way many times.  If there is no leftovers to eat then into the pantry you go looking for crackers.

Preparing your meals will also save you time and money.

Here’s what you can do today to get started:

  1. Go to the store and get lean cuts of meat like top round steak, chicken breast and tilapia…
  2. Stock up on complex carbs like sweet potatoes and brown rice.
  3. Get some veggies like broccoli, asparagus and cauliflower

There you have it, 10 weird but effective weight loss tips. Apply these to your life and see the weight melt off!

Cheryl Pattyn
Cheryl Pattyn

5 Time Saving Tricks!

Everyone knows the drill: wake up, jump in the shower, and get out the door. Rush. Rush. Rush.
Sure, we *want* to eat perfectly-planned healthy meals; but during a hectic week, it can seem impossible.
Much easier to grab a bagel or skip lunch altogether. (And inevitably feel guilty afterward.)
But there's a better way.
Today's article comes from Precision Nutrition and Dr.John Berardi

Here's how to have healthy food ready when you need it.

By John Berardi, Ph.D.