Cheryl Pattyn
Cheryl Pattyn

Apple Cider Vinegar Dressing

Sometimes you just need a new flavour to go on that same old, same old salad.

Apple cider vinegar has been praised for many benefits for many years, so why not find ways to incorporated it into your daily diet.

Here is a great info graphic on some of the health benefits of apple cider vinegar:


So here is a great salad dressing to give a try this week.



I know the font is small so here is the recipe again:

1/4 cup of apple cider vinegar

1 tsp of dijon mustared

1/2 tsp of salt

pepper to tast

1-1.5 Tbsp of maple syrup

5 Tbsp of olive oil.

Cheryl Pattyn
Cheryl Pattyn

Turkey Poppers

For this weeks recipe we are doing an appetizer that could also be a good mid-afternoon snack too.

Personally I find, finding a good appetizer a challenge but this one is delilsh and would make the perfect post-workout snack too with the combo of turkey and sweet potato.

As always, if you give this recipe a try be sure to let me know how you liked or didn’t like it ok.

Just click on the pic to see the full recipe.




  • 1 lb ground turkey
  • 2 cup sweet potato, shredded or riced (using a grater or food processor)
  • 1 cup fresh cranberries
  • 2 tbsp coconut flour
  • 2 tbsp coconut oil
  • 2 tsp rosemary
  • 2 tsp sage
  • 2 tsp parsley
  • 1 tsp sea salt



Cheryl Pattyn
Cheryl Pattyn

Cauliflower Buffalo Bites

My daughter Brittany made these one night, but she made them using flour which is ok, but not great.  Don’t get me wrong they tasted really good but it made me go on the hunt for a better version.

Cauliflower can get pretty boring after awhile, so any cauliflower cooking variation is good for me and you!

I eat them just as is, but you can make your own ranch dip if you like.  If you don’t have coconut aminos, just use tamari or gluten free soya sauce.

If you don’t have ghee which is basically clarified butter, then just use butter but start with 1.5 TBSP and add as needed.

If you decide to make this delectable little bites be sure to let me know how you liked them.  They make a great side dish to any meat or if you are going vegetarian for a meal then this is perfect too.

Just click on the picture to see the full recipe.



  • 1 large head of cauliflower, stems removed (or 2 – 10 oz. bag cauliflower florets)
  • ½ cup Frank’s Red Hot Sauce
  • 2.5 Tbsp. ghee
  • 1 Tbsp. coconut aminos
  • 1 tsp. apple cider vinegar
  • ½ tsp. garlic powder
  • ¼ tsp. cayenne pepper (optional)
  • Ranch for dipping
  • Parsley or green onions, chopped (optional)



Cheryl Pattyn
Cheryl Pattyn

A 1 skillet meal!

If you have been reading my posts for a while then you know I am a BIG fan of the crockpot and 1 pot meals.  Today it’s a 1 skillet meal.

Perfect post-workout meal or for a quick dinner.

If you want to substitute veggies you can, or add more variety you can.  Feel free to use ground chicken or left-=over chicken from another meal instead of the ground turkey.

If you decide to make it be sure to let me know if you liked the recipe or not.

Just click on the picture to see the full recipe




  • 2 tbsp extra-virgin olive oil
  • 1 lbs extra-lean ground turkey
  • 1 tsp garlic clove, minced
  • ½ cup onions, diced
  • ½ cup yellow pepper, diced
  • 1 ½ cups sweet potato, diced
  • Salt and freshly ground black pepper
  • A pinch of red chili flakes
  • ½ cup shredded mozzarella cheese
  • Fresh parsley for garnishing


Cheryl Pattyn
Cheryl Pattyn

Super foods that can crush your cravings

Today I want to share 4 of my favourite super foods that are proven to help end your cravings and can help you burn more calories every day.

These exotic super foods:

  • Help balance your hormones and increases your natural resting metabolism.
  • Help increase how many calories you burn naturally throughout the day.
  • Help make you feel full and satisfied for hours so you don’t crave sweets or junk food.

The foods I am about to tell you about, actually flip the “hunger switch” in your brain that tells your body you are full and satisfied.

When this “hunger switch” is flipped it’s makes sticking to your good eating habits easier.

Let’s take a look at the 4 super foods…



The truth is Cocoa might just be the most beneficial food on the planet.

It has been proven to reduce the risk of heart attack, stroke, high blood pressure, cancer, Alzheimer’s, dementia, diabetes, and unhealthy cholesterol levels.

In fact, cocoa contains more antioxidant activity, polyphenols and flavanols than other fruits tested, which included blueberries and Acai berries.

Combine this with cocoa’s proven positive effects on the neurotransmitters responsible for your emotions, and cocoa could be called nature’s greatest mood booster and antidepressant.

Your cravings have a strong connection to your emotional state, and cocoa is one of the best ways in the world to flip your “hunger switch”, stop emotional eating, and end your worst food cravings once and for all.

Knowing all that you should ask yourself… “are you getting enough cocoa in your diet?”


If you have never had cashew butter the best way I can describe it is like peanut butter that tastes more like vanilla and almond ice cream.

In addition to being delicious, the nutritional and psychological aspects of cashews are astonishing.

Healthy amounts of:

  • Copper
  • Magnesium
  • Manganese
  • Phosphorus
  • and Vitamin K

Plus, plenty of powerful phytonutrients, such as antioxidants, tyrosinase, melanin, elastin, proanthocyanidins, and oleic acid. These nutrients tell your brain that you are full and satisfied.

Additionally, cashews can improve memory, lower blood pressure, protect against heart disease, and reduce the risk of cancer and diabetes.

Combine their sweet buttery flavor with their health and brain boosting nutrition, and cashews are your best friend when it comes to kicking your cravings to the curb.


Coconut is a key ingredient on your quest to end your cravings.

Science has proven that the flavour compounds found in coconut produce a natural, safe, and powerful feeling of decadence and indulgence.

That means you feel like you’re being naughty but are actually giving your body the nutrition it needs to perform at it’s best and effortlessly shed extra pounds while you still feel full.

Even better, recent studies on coconut have shown that it boosts your metabolism, increases your body’s ability to burn fat, and curbs cravings for sweets.

Decadent taste plus almost unbelievable fat-burning and hormonal benefits means you need to make coconut your friend today if you want to conquer your cravings.

Now, food #4 is going to be your new secret weapon to stay fuller, longer than you ever thought possible.

It’s not as exotic as the first 3 foods, yet when you combine it with the foods we just talked about as I will show you in a moment, it will put an end to your cravings once and for all!


Chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, antioxidants, Omega-3 fatty acids and various micronutrients.

The reason chia seeds are such a potent tool to fight your hunger and can drastically reduce appetite and cravings is due to their high fiber and protein content.

In addition to reducing your risk for nearly all major cancers, mental diseases, diabetes, and heart disease, chia is a powerful weapon in your arsenal to beat your cravings as it can absorb up to 27 times its weight in water.

This causes chia to literally fill up your stomach and leaves you feeling comfortably full and satisfied for hours!

I put chia seeds into my green smoothie EVERY morning for all the reasons above and so should you.  Or sprinkle some on your yogurt or salad or oatmeal.

Here is a recipe that uses coconut, cocoa powder and a nut butter of your choice, but using cashew butter will definitely up the sweetness factor vs almond butter.  And if you want to amp up the protein factor than you can also add to the recipe 1 scoop of whey protein which is what I do because I want protein in everything I eat.

If you need help getting your nutrition on track, especially as we head into the holiday and party season, then send me a message and we will set up a time to chat.

Fat Bomb Bits

1.5 cups of large coconut flakes

2 TBSP of cocoa or carob powder

1/2 cup of coconut oil

2 heaping TBSP of raw almond or cashew butter

1 scoop of whey protein (optional, preferably chocolate)

Blend all ingredients together in a blender or food processor.  Scoop out onto a plate or tray with parchment paper.  Evenly spread out the “batter” and put into the freezer for 30-40 minutes.  Once frozen, break up into piece and enjoy!

Easy, delicious, sugar free, high protein and full of anti-inflammatory ingredients.



Cheryl Pattyn
Cheryl Pattyn

pumpkin bite snacks

Just like I promised on Tuesday, here is your pumpkin recipe.  But I would love to hear about your favourite pumpkin recipe too so please feel free to share your recipe either here or on my facebook page at Positive Image Fitness.

Like I mentioned on Tuesday in the blog post, pumpkin has a ton of health benefits:

  • Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A
  • Pumpkin is one of the foods recommended for weight loss and to help reduce cholesterol
  • Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism.
  • Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.
  • Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.

So with that being said, my pumpkin recipe for you guys this week are pumpkin bites.  They are perfect for on the go, after school or a late night snack.

Just click on the picture to see the full recipe.

Be sure to let me know what you think of the recipe.


Cheryl Pattyn
Cheryl Pattyn

I LOVE October because pumpkins are everywhere.

I LOVE October because pumpkins are everywhere.  They taste amazing and they are amazing for you.
Here are some interesting facts about pumpkins:
  • Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A
  • Pumpkin is one of the foods recommended for weight loss and to help reduce cholesterol
  • Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism.
  • Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.
  • Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.
Pumpkins are incredibly versatile…. they are good in everything from breakfast to dinner!
This week, your challenge make ONE new dish using pumpkin!
I will post a pumpkin recipe on Thursday too just in case you need some inspiration!
Do you accept this challenge!? Write “YES” in a comment below if you are!
Also, be sure to post let us know what recipe you’ll be trying in a comment below!
Cheryl Pattyn
Cheryl Pattyn

Perfect meal

When I saw this recipe I got very excited – why??

  1. this meal can be the perfect post workout meal, just add some chicken or left over turkey from thanksgiving
  2. this salad can be made and stored in the fridge for 2-3 meals for the week
  3. its so colourful

I really like quinoa, its higher in protein and better for you than rice or pasta.  Butternut squash is just so yummy and sweet when roasted, the colour of the dried cranberries, the crunch of the pumpkin seeds plus all the good fats and zinc they provide us with a very healthy homemade oil and vinegar dressing – perfect!

And who would not want to eat this at thanksgiving either??



  • 3 cups butternut squash, chopped
  • 1 Tbsp. olive oil
  • 1 cup uncooked quinoa (I used rainbow quinoa but any type will do)
  • 1½ cups water
  • ⅓ cup dried cranberries
  • ⅓ cup red onion, finely chopped
  • 3 Tbsp. toasted pumpkin seeds
  • salt and black pepper
Balsamic Vinaigrette
  • ½ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 tsp. honey
  • 1 tsp. Dijon mustard
  • 1 garlic clove, minced
  • salt and black pepper

Just click on the mouth watering picture to see the instructions!

Cheryl Pattyn
Cheryl Pattyn

A New Twist on your Slaw!

So when I saw this recipe I had to try it.  I love coleslaw, and cabbage is so good for you.

Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables – phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes. Research has shown these compounds to protect against several types of cancer, including breast, colon, and prostate cancers. They also help lower the LDL (low-density lipoprotein) or “bad cholesterol” levels in blood, which can build up in arteries and cause heart disease.

Rich in vitamin K, cabbage provides 85 percent of the body’s daily requirement. This is very important, not only for bone metabolism, but as a known Alzheimer’s disease preventative by limiting neuronal damage in the brain. The 54 percent daily value of vitamin C supplied to the body with one serving of cabbage is impressive, too – even more than oranges – which can help scavenge harmful, pro-inflammatory free radicals and protect against infection.

Cabbage is also an excellent source of fiber, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). It also provides iron, magnesium, phosphorus, calcium for strong bones, and potassium for regulating the heart rate and blood pressure. (

I know a lot of people see coleslaw as more of a summer dish, but this recipe definitely takes it into the fall and would impress any guests this Thanksgiving.

Just click on the pic to see the full recipe!


Cheryl Pattyn
Cheryl Pattyn

Cauliflower Veggie Meatballs

Hey everyone, for this weeks recipe, we are going vegetarian and using cauliflower to make the meatballs!  Now I know if I where to make this recipe, I maybe the only one to eat it.

If you are not a cilantro fan than you may want to skip this recipe too but this recipe is definitely a good hearty fall meal.

Now the recipe has links to specific brands of seasonings – feel free to use the what you have at home for cinnamon, turmeric, allspice and black pepper.

If you decide to make this recipe be sure to let me know what you/your family thought of it.

Just click on the picture to see the full recipe