Cheryl Pattyn
Cheryl Pattyn

Awesome Appetizer

I am not sure what you may have planned for Thanksgiving weekend in a couple of weeks, but if you are in charge of appetizers than I would seriously consider this tart.

If you are not a big blue cheese fan, then you can easily substitute it out for gouda, goats cheese, or whatever your fav cheese maybe.

Enjoy

tart

 

Serves 8

You will need:

1 large sheet puff pastry
1⁄2 cup fig preserves
2⁄3 cup crumbled Roquefort or other blue cheese
20 pecan halves
1⁄2 small red onion, sliced
olive oil
freshly ground pepper

  1. Preheat oven to 420°F.
  2. Fold the puff pastry in half so you get a long narrow dough.
  3. Place on a baking tray covered with parchment paper.
  4. Top with fig preserves, Roquefort, pecans, and red onion.
  5. Drizzle with a little oil and add some pepper.
  6. Bake for about 20 minutes, turn the tray around after half time. It should be crispy and golden.
  7. Cut into slices and serve!

http://www.sweetpaulmag.com/food/memory-tart-with-roquefort-amp-figs

 

Cheryl Pattyn
Cheryl Pattyn

As Many Rounds As Possible

Hey everyone, this week we are doing 5 minute AMRAP’s (as many rounds as possible).  I have 2 circuits for you to do, or you can do 1 each day and rotate them throughout the week to keep it quick and intense.

Ok set a time for 5 minutes and here we go..

Circuit #1

10 spider push-ups

20 russian twists

30 cross body mountain climbers

 

Circuit #2

10/arm alternating renegade rows

10/side woodchoppers

5-10 pull-ups or inverted rows

 

Here are some pictures of the exercises lists in case you are not familiar with some of the movements.

If you have any questions just comment below and I will get back to with an answer.

Have a great workout!

 

spider-push-up

russian-twists

cross-body-mountain-climber

renegade-rows

woodchoppers

table chin-ups or pullups

 

 

 

Cheryl Pattyn
Cheryl Pattyn

What’s Driving Your Decisions

We are bombarded with hundreds of choices and decisions daily, but have you ever wondered what actually drives you to choose from one choice or another?

Well, there’s a few different ways I can explain what drives your choices but for today’s little info session, I’m going to focus on one key concept.

All of us are driven to make choices based on our perceived pain and pleasure of each choice.

We generally sway towards the choice that seems more pleasurable and away from the choice that seems more painful.

Notice how I use the word “seem” in both instances?

That’s because in most cases, our “belief” of what might be painful and what might be pleasurable, is in most cases just that – a belief.

It’s not based on facts or real experiences most of the time; it’s usually something that we have just fabricated as a result of deep-rooted opinions.

Let’s look at a few examples to help you grasp this idea.

People who eat poorly and want to start eating better go through the dilemma in their mind that it is more pleasurable to eat the junk food they have become addicted to, and that the process they would have to go through to eat better – shopping for healthy food, preparing food, trying food that doesn’t taste as good as junk food – seems very painful.

Because of that, they never make the decision to stop eating junk food and start eating healthy food.

Another example is working out or training.

Most people who don’t workout believe that it will be too painful to go workout and it will be much more pleasurable to stay home and sit on the couch instead.

And interestingly enough, people will usually not start working out or eating right until they have a perception changing experience like their doctor telling them that if they don’t starting eating better and working out they are going to die!

For most people, death is perceived as the MOST PAINFUL of things, so in that instance they now believe that the pain of eating better and working out is going to be LESS THAN the pain (the pain of death) of not making the change to eat better food and go workout.

Interesting stuff isn’t it?

I will admit that some of our training sessions are extremely hard and often downright painful for that matter.

But I stay on them, reminding them that if they are willing to endure this temporary pain, which most others won’t, they will achieve a level of success that most others don’t.

I’m sharing this important information with you to help you become more AWARE of why you might be making the choices that really aren’t the best for you.

You’re likely stuck in this unconscious pain/pleasure cycle.

But you can break out of it!

Don’t wait for someone else to tell you that you have to make a change OR ELSE…

Take control of your life now and push through potential short-term pain so that you can experience long-term pleasure!

Start today!

Think of a major decision that you may have been putting off – switching careers or jobs, taking better control over your life, saying yes to the 30 day metabolic reset program or the 6 Week Holiday Fat Furnace program.

Weigh out the choices by listing the perceived pain and/or pleasure of each choice, both short-term and long-term.

Once you do that, I will bet that it will be much easier for you to make the best choice for your for long-term success and pleasure!

Cheryl Pattyn
Cheryl Pattyn

Spaghetti Squash Lasagna Bowls

Now I know how good spaghetti squash is for you, but I will be the first to admit that I sometimes have a tough time eating it.

I am not 100% sure of the crunchy texture of spaghetti squash.  Because when you eat butternut squash or acorn squash it’s soft not crunchy.

So when I found this recipe, I am definitely inspired to try spaghetti squash again.  Not sure if my family is, but hey, I am pretty use to my family not being overly impressed with my cooking.

Just click on the mouth watering picture below to see the full recipe.

Enjoy!

lasagna-stuffed-spaghetti-squash-800-3961

Cheryl Pattyn
Cheryl Pattyn

All You Need is 2 Dumbbells

So for this week’s workout, all you need is a pair of dumbbells, that’s it.

You are going to set your interval timer for 30 seconds of work to 10-15 seconds of rest for 20 rounds.

You will do 5 moves 4 times through then you are done!

So here we go..

 

DB split lunges – left leg

– right leg

DB pullover abdominal crunch

DB push press

DB goblet squats

 

Here are some pictures to help you if you are not 100% sure what an exercise is and if you have any questions or concerns be sure to message me.

split-lunge

 

pullover-ab-crunch

 

push-press

 

goblet-squat

Cheryl Pattyn
Cheryl Pattyn

Foods to Fight Gout

I am not sure about you and your family, but on my husbands side of the family Gout runs strong.  Rob’s dad has it, Rob has it and some of his uncles on his mom’s side have gout as well.

Most people have heard of gout, but not everyone knows what it is.

Gout is a type of arthritis caused by too much uric acid building up in the body.

Uric acid forms when the body breaks down purines found in some foods and beer 🙂

Most of the time, uric acid goes through the kidneys and is passed in our urine. When we have too much for the kidneys to handle, it can build up and travel to our joints.

This causes pain, stiffness and swelling especially in the big toe.

There are many factors that can put you at risk for gout, including being overweight or taking diuretics.

Gout also runs in families as you can see in my hubby’s case.

Gout flare-ups are treated with medicine and rest, but there are many ways that you can reduce the chances of having an attack in the first place.

Many of the best gout preventions have to do with food.  If you have gout, there are foods you should stay away from and foods you should eat.

10 Food Fixes for Gout

 

1. Eat plenty of complex carbs.

Fruits and vegetables are loaded with nutrients and help you keep your weight down.

2. Drink lots of of water.

Studies show that when people with gout drink 8 to 16 glasses of water a day, they have fewer attacks.

3. Eat lean proteins or plant based proteins.

Look to foods like Greek yogurt or almond milk.  These increase the excretion of uric acid.

Protein can also come from lean meat, fish and poultry, but no more than 4 to 6 ounces per day. Stay away from high-fat red meats, fatty poultry and organ meats like liver.

4. Understand Purines. 

Some foods that contain purines are safe, especially beans or lentils which have lots of protein. High-purine vegetables like asparagus, spinach, and cauliflower are good for you too.

5. Avoid seafood  that has high levels of purines.

These include sardines, scallops, tuna, anchovies and herring.

6. Avoid Beer and liquors like rum, whiskey and vodka.

These increase uric acid production. Wine does not.

Alcohol also can also lead to dehydration, so it is probably best to cut back or cut it out completely.

7. Get more Vitamin C.

Vitamin C has been shown to lower uric acid levels, so add foods like grapefruit, red peppers and oranges to your daily diet.

8. Snack on cherries.

Some studies have shown that eating cherries or cherry juice concentrate twice a day can cut the risk of having a flare-up of gout by 50%.

9. Pour Another Cup of Java.

Drinking 4 to 5 cups of caffeinated coffee has been shown to lower the risk of gout attacks by 40%. And drinking 6 or more cups lowered the risk by 59%.

I don’t recommend drinking that much coffee as it can disrupt your adrenals. I personally drink one cup of coffee per week. Also, make sure you only drink organic as coffee is one of the most heavily sprayed crops.

10. Weighing More Than You Should.

One of the biggest risk factors for gout is obesity. Weight loss improves insulin resistance and lowers uric acid levels in the blood.

Eating a healthy diet and adding moderate exercise can go a long way towards improving your health and lowering your risk of gout attacks.

 

HOME REMEDY FOR GOUT

drink-acv-600

Mix 1 Teaspoon of raw, unfiltered Apple Cider Vinegar (Bragg’s Brand is best) in 1 cup of water.

Drink 3 times daily.

Cheryl Pattyn
Cheryl Pattyn

One Pot Chicken and Rice Recipe

You all know that I love one pot recipes – so this is one I will be making for sure.

One pot means less dishes to clean up,  and you have all your proteins and carbs all rolled up into one delicious pot that you can have as leftovers the next day.

Just click on the picture to get the full recipe.

Enjoy

creamy-chicken-and-rice-recipe-3

Cheryl Pattyn
Cheryl Pattyn

Full Body Workout

Today’s workout not only hits the whole body, but you only need 1 medicine ball or 1-2 dumbbells depending on how heavy you want to go with your workout.

Personally I always say go heavy to start and you can always lower your weight as you need to.

Each move is done for 20 repetitions and each circuit is done for a total of 3 rounds.  There are a total of 3 circuits.

Here we go…

Circuit 1

Squat to overhead press x20 reps

Abdominal russian twists x20 reps total or 10/side

Mountain climbers x 20 reps total or 10/leg

 

Circuit 2

Alternating front lunges with a twist over front leg x 20 reps total or 10/leg

Abdominal crunches x 20 reps

Jumping jacks with overhead press x 20 reps (can do this with a modified jack as well)

 

Circuit 3

1-leg deadlift – left leg x 20 reps

1-leg deadlift – right leg x 20 reps

Abdominal toe touch crunches x 20 reps

 

Here are some pictures to help you along.  They are in the same order as above.  If you have any other questions don’t hesitate to ask ok

 

squat-to-overhead-press  russian-twists  mountain-climber

 

front-lunge-with-a-twist  ab-crunches  jacks-with-overhead-press

 

1-leg-deadlift   ab-toe-touch-crunch

 

 

Cheryl Pattyn
Cheryl Pattyn

5 Anti -Aging Tips

As a woman in her 40’s, I am super passionate about living the best life possible and looking and feeling younger while doing it.
Aging – a tough subject – right? Male or female.
Inevitably – we all go through Chronological aging, but the good news is that we ALL have control over our Physiological aging.
There have been some really interesting studies that link our aging process directly to how much inflammation is occurring in our body. There are many lifestyle choices that produce chronic inflammation and therefore accelerated aging that we can improve upon to slow down our aging process.
Have you ever heard of the word Telomeres? – Here’s a quick explanation of exactly what they are.
Deep within your DNA, are the building blocks of every cell in your body. At the end of each strand of DNA is a small amount of genetic material called the telomere (tee-lo-mere). The telomere controls aging and every time your cells divide, your telomeres get shorter.
As your telomeres get shorter, your body produces cells that are older and weaker. So the shorter your telomeres, the “older” your body looks and feels. But when you slow this shortening, you may be able to extend your lifespan, and feel and look younger longer.  Check out this supplement that also helps prevent this shortening effect of your telemeres (http://www.isagenix.com/products/categories/individual-items/product-b)
We can all slow the aging process by simple nutrition and lifestyle changes that can slow down the shortening of and in some studies even lengthen the telomere.
Here are some great examples:
1. Nutrition Changes
Add these nutritious and thankfully delicious foods to your diet for great anti-aging benefits.
A. Green Tea
B. Grass Fed beef
C. Red Wine (in moderation)
D. Foods high in Vitamin E – Nuts • Nut oils • Seeds • Apples • Beef • Seafood • Avocados • Spinach
E. Dark Chocolate – 70 to 75% or higher Cacao content is best as that will assure lower sugar and higher anti-oxidant potency.
In summary, a diet high in antioxidants and healthy fats produces the perfect environment for anti-aging.
Also a Nutrition plan lower in added Sugar will help prevent accelerated aging as well.  Sugar causes glycation and free radical damage to your cells and therefore inflammation, leading to accelerated aging.
Therefore the less sugar you eat – the less chronic inflammation and skin damage – so the younger you can look and feel.  It’s Ok to splurge once in awhile, however if you have large amounts of sugar everyday – you will look older much faster.
2. Reduce stress
Stress plays a huge role in our health, body-composition, and aging.
Increase stress = increased cortisol = chronic inflammation = accelerated aging.
Here are some easy ways to reduce stress:
A.  Pray or Meditate
B.  Take a walk in Nature
C.  Write down 3 things each day that you are grateful for – this helps improve our happiness and therefore stress is reduced.
3. Get enough sleep
When sleep is cut short – you disrupt vital time for your body to process even moderate levels of oxidative stress. Without ample healing time during sleep, your body will experience accelerated aging and even neurological decline.  Yikes!
Sleep tips:
A. Eat Animal Fat And/Or Olive Oil at dinner (and lunch, and breakfast)- They are excellent sources of oleic acid, a precursor to the sleep-inducing oleamide.
B.  Stop Alcohol Consumption At Least Two Hours before Bedtime… If you plan on drinking alcohol, do so earlier in the evening. Alcohol consumption too close to bedtime can impact sleep. It will be poor quality sleep with frequent disturbances.
C.  Dim the Lights When Darkness Falls… When it gets dark outside, your body needs to start winding down, and excessive artificial lighting will get in the way of that.
D.  Don’t Check Your Email before Bed… Whatever you read will only keep you awake, worried, or distracted.
E.  Turn off All Screens an Hour or Two before Bed… Smartphones, laptops, computers, TVs, tablets – they all emit melatonin-disrupting blue light directly into your eyes.
We need melatonin to start the process of getting sleepy. If you disrupt melatonin production with artificial light you will have a much tougher time falling asleep. Read a book instead.
F.  Clear Your Mind… Meditation or prayer can help clear your mind, or you could make a to-do list for the following day so that you don’t lie awake thinking over everything.
G.  Use White/Brown Noise… Or nature sounds before bed. Falling rain is a good sound to fall asleep to.
H.  Make Sure Your Room Is Dark and Cool… (The ideal temp for sleep is 65°F). To transition into sleep mode, don’t watch TV or go online for an hour before bedtime.
I.  Eliminate or Cover Up Any Sources of Light In Your Bedroom
Even the tiny blinking ones and be sure to have black-out blinds over your windows. Complete dark allows melatonin production from being disrupted – melatonin helps you sleep.
4. Play!
A New Zealand study found that we are 82% more productive and experience improved sleep after vacation.  It also showed that enjoyable activities improve immune function, while stressful ones depress immune function.
Many of us feel guilty taking time away from family or job responsibilities for social interactions, but in reality it is much needed for our health and well-being and will ultimately make us better parents and coworkers.
So go spend time with your friends and take time for yourself – you family and body will thank you for it!
5.  Exercise the right way
Short burst sessions are much better than long boring cardio that damages joints, makes you retain fat, and accelerates aging.
Your body wasn’t made to endure long boring cardio. A recent article in the Journal of Strength and Conditioning Research found that: Cardio causes immense oxidative damage and a flood of free radicals to the body.
(Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.)
In truth, all exercises causes some form of oxidative stress, however when done for prolonged periods like with long boring cardio – the damage produces chronic inflammation throughout your body that causes damage to your organs and your skin – the result?  You look older.
Short Burst Exercise Sessions on the other hand will help you defy aging…
A study published by the Journal of Clinical Endocrinology and Metabolism showed a minimum of ten minutes of higher intensity exercise dramatically increased circulating HGH which promotes youth hormones, lean muscle building, and fat burning.
In addition to increased fat burning, increased HGH can help slow down and even reverse the signs of aging. Your skin, energy, and memory can all improve.  No more waking up each day to a new wrinkle on your face or loose saggy skin.
Another reason why my stronger boot camp sessions are no more than 30mins of intense work.
So here’s to looking younger and feeling younger.
Cheryl Pattyn
Cheryl Pattyn

Healthy Fudge Recipe

Look at it! JUST LOOK AT IT!You guys know me and my sweet tooth (it’s my downfall).  If chocolate is in the house I will eat it which is why I don’t have it in the house unless it is in protein powder form.

This recipe is a great way to use up some ripe avocados, it uses the Isagenix Isalean French Vanilla Protein Powder and dates for the sweetness and walnuts are always optional.

I case the print is too small I have written out the recipe below the picture.

Enjoy!

healthy fudge recipe

 

Ingredients:

– 2 pitted avocados
– 4 scoops IsaLean Creamy French Vanilla (If you don’t have this, regular protein powder is fine.)
– 1/2 cup unsweetened cocoa powder
– 1/8 tsp salt
– 2 1/2 cups crushed walnuts
– 1 1/2 cups dates
– 3 tsp honey

 

Instructions:
Add the avocados, protein powder, cocoa powder, and salt into a food processor. Just make sure that it is a smooth consistency before you proceed. Add a cup of walnuts and a cup of dates. Process together until smooth. Add another cup of walnuts and the remaining amount of dates. Process again until smooth. Pour fudgy mixture into an 8 x 8 pan and freeze for 3 hours.

 

Enjoy!!!!