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



Cheryl Pattyn
Cheryl Pattyn

Overnight Oatmeal

Like I promised, here is your easy and nutritious way to eat oatmeal without having to fuss over it in the morning and it has peanut butter, one of my favourite food groups 🙂  You could also substitute out the peanut butter for almond or cashew butter if you prefer.

Peanut Butter Overnight Oats

½ cup unsweetened almond milk
¾ Tbsp. chia seeds
2 T peanut butter or almond butter
1 T organic honey
½ cup rolled oats
sliced banana or berries















Add almond milk, chia, nut butter and honey in a bowl and stir.

Add oats and stir again, pressing down to make sure they are covered with the almond milk.

Cover with plastic wrap and place in refrigerator overnight.

Top with sliced banana or berries.


So there you have it and be sure to let me know what you think of this awesome recipe.

your partner in health


Cheryl Pattyn
Cheryl Pattyn

Are You Eating the Right Oatmeal?

If you’re an oatmeal lover, good for you!

Oatmeal is one of the healthiest power foods you can eat. It’s filled with vitamins and minerals.

Still, you may have found yourself staring at all the different labels on the oatmeal boxes and wondering what the difference is between steel cut, rolled, and quick oats.

Let’s start with the basic understanding that most oatmeal is great but there are some you need to steer clear of too!

Oatmeal causes a slow rise in glycemic levels. That makes it the perfect food to boost fat-burning while we exercise. It’s also high in protein and contains a compound that cuts our appetites by boosting a hunger fighting hormone called Cholecystokinin (a polypeptide hormone secreted in the small intestine, which stimulates gallbladder contraction and secretion of pancreatic enzymes respectively, and also acts as a hunger suppressant)

Oatmeal has been shown to help reduce blood pressure and cholesterol and help us heal more quickly. It even has melatonin, which means it’s a great pre-bedtime snack that helps us get to sleep at night.

But What Are the BEST Type of Oats?

So with all of that goodness, should we be choosing steel cut or rolled? And what about quick oats? Are they less healthy?

Turns out that from a nutritional standpoint, all oatmeal is pretty much the same. It starts off as oat groats, which are the grains found on the oat plants. These are roasted at a low heat to give them a good flavor. Roasting also helps to preserve them.

After the oat groats are roasted they are processed, and that’s where the difference is made.

Different levels of processing make a difference in look and texture more than anything else. But the less processed oats are lower on the GI Index too.

  • Steel Cut Oats: These are the least processed oat groats. They are cut up into small pieces, and that’s pretty much it. They tend to be chewy and hold onto their shape after cooking. They also take the longest to cook, but when you’re eating clean, these are your best bet.
  • Rolled Oats: These are the oats you probably grew up with, and the ones that make oatmeal raisin cookies. The whole groats are steamed so that they get soft. Then they are pressed into a flat shape. This helps them cook faster and absorb more liquid. These good to eat too!
  • Quick Oats: These are what you find in instant oatmeal. They are the most highly processed form of oats, as they are pre-cooked, then dried and pressed flatter than rolled oats. Sometimes they are cut into smaller pieces too. They cook very fast, but are often mushy. These are the ones to avoid.

In all forms, a ¼ cup of dry oatmeal packs a LOT of nutrition. It has:

  • 5 grams of protein
  • 27 grams of carbs
  • 4 grams of fiber

My 1st choice is always steel cut oats with rolled oats as a great 2nd choice.

Be careful not to pick flavoured oatmeals that are loaded with sugar.

Left in its natural state, oatmeal has virtually no sugar at all, and only 2.5 grams of fat. A serving gives you 10% of the RDA of iron too.

On Thursday I will be posting an easy and nutritious way to eat oatmeal without having to fuss over it in the morning.

So keep you eyes open for this delicious overnight oats recipe.

Cheryl Pattyn
Cheryl Pattyn

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)

Just like I promised, here is your healthy salad recipe that makes the most of avocado’s delicious flavor and creaminess. 

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)


1 avocado
1 apple
1 bunch asparagus
4 cups arugula
3 T extra virgin olive oil
3 T fresh squeezed orange juice
1 tsp honey 


Toss asparagus in 1 T. olive oil and roast in 450 degree oven ‘til browned.

Remove from oven and allow to cool, then chop into two inch pieces.

Whisk together remaining olive oil, orange juice and honey or agave and set aside.

Chop apple into 1/2-inch pieces, peel and dice avocado into ½-inch cubes.

Put arugula in large bowl and add apple, avocado and asparagus pieces, then mix in salad dressing.


Be sure to let me know what you think!

Your partner in health.

Cheryl Pattyn
Cheryl Pattyn

Warning about Avocados

I love avocados.  I  put 1/2 of one in my green smoothie every morning and make guacamole with it all the time.

But when the experts call avocados a “superfood”, they aren’t kidding.

There’s a long list of reasons why this fruit is good for you, and it’s delicious too!

Avocados are one of our most versatile foods.

They can be:

  • eaten on their own or mixed into salads
  • used as toppings for chicken, fish, eggs and more
  • used to make sauces and dressings
  • used as a substitute for bad fats in baked goods

Avocados are available year round and are a good addition to your daily diet, but you need to be careful.

They can be a great weight loss tool but you want to enjoy them in moderation. Don’t eat too much of this very good thing or you can end up working against your weight loss goals.

But, Aren’t Avocados Too High in Fat?

Yes, avocados are high in fat, but the fat that they contain is the “good kind.”

They are high in omega 3 fatty acids, which reduce cholesterol and cut the risk of heart disease. Each cup of avocado contains about 3 grams of protein and very little sugar. It also is high in vitamins K, vitamin B5, magnesium, phosphorus, and iron.

FACT: Avocados contain more potassium per gram than bananas.

Besides being good for your heart, avocados are healthy in many other ways.

  • They reduce inflammation and regulate blood sugar.
  • They control blood pressure, improve vision and strengthen the immune system.
  • Their high fiber keeps your digestive system on track and keep you feeling full longer.
  • Plus, the high levels of vitamin C and vitamin E that they contain are excellent for your skin.

How Can I Tell If My Avocado is Ripe?

Have you ever cut into an avocado and found it too hard or overly ripe? So disappointing! You can tell when an avocado is ready to eat when it is a little bit soft, but doesn’t have any sunken spots or cracks.




Some people peel back the stem to see if an avocado has gone bad. If you pull off the stem and see green, it is ripe.

If you can’t pull it off, it isn’t ready.

Pull it off and see brown, then put it back – it is going to have rotten spots.

How Can I Keep them Fresh Longer?

You can keep your avocados on the counter if you’re going to use them soon. If not, then store them in the refrigerator. The cold air will stop the ripening process.

A Word of Avocado Caution

Avocados can be a great help for your diet. Using it as a healthy fat can keep you feeling full longer and stave off hunger.

I’m not one to count calories, but it’s important to note that avocados are calorically dense foods. Use it to replace other fats, and keep your intake to about half to three quarters of one per day.

 What’s the Healthiest Part to Eat?

The healthiest part of an avocado is the area that’s just under the skin. Make sure that you get to that part of the flesh by peeling the skin off rather than scooping it out.

You can use avocado as a substitute for butter when baking, add it to a smoothie, or use it in place of fats in salad dressings or pasta sauces.

Keep your eyes open for a healthy salad recipe on Thursday that makes the most of avocado’s delicious flavor and creaminess!


Yours in Health,

Cheryl Pattyn
Cheryl Pattyn

Salad Dressing

Well we ate well last week at the cottage with everyone taking turns cooking a dinner.  We had pork tenderloin, beef tenderloin, ribs, tacos, chicken,  stir-fry and lots of salads and veggies.

I made all the salads but one which is fine, and used one of my favourite oil and vinegar recipes.  Then I found this one on pintest which is similar but has a bit of a twist to it with the mustard and garlic so I will be making this recipe this week for sure!

Let me know what you think of it if you decide to try it.

Garlic is so good for you too “Research shows that garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects,” McClusky said.

Easy Homemade Balsamic Vinaigrette Salad Dressing Recipe |


Cheryl Pattyn
Cheryl Pattyn

Going Vegetarian!

I don’t know if any of you have been to one of those Mexican fast food places like Qudoba or Mexican Boyz.  I really like them because you can have all the good stuff put into a bowl vs in a massive wrap, and lots of veggie options.

I do find the chicken a bit salty, but I tend to opt for no rice, pinto beans, chicken, guacamole, pinto de gio (spelling?) lettuce and grilled peppers – SO GOOD!

So one day I wanted to make my own at home but needed to find out how to make the pinto beans, which if you are vegetarian you can make these bowls with just beans and veggies and rice.

This recipe makes A LOT of beans, so you can most likely cut it in half, but I would keep the spice level the same as I did find the beans a bit bland.

Just click on the picture to see the full recipe


Cheryl Pattyn
Cheryl Pattyn

How to get back on track

Do you ever over indulge?

Have too much sugar? Too many cheats? Or just fall away from your healthy eating plan?

If you’re human, the answer is probably “yes”.

It happens to everyone and you can feel the effects almost immediately…

  • Bloating
  • Digestive Issues
  • That “Heavy” Feeling
  • Fatigue
  • Cravings

And of course…

Gaining Weight.

Nothing you want when you’re trying to lose unwanted pounds.

So how do you overcome all of that “toxic overload” holding you back and get on track with your weight loss and health goals?

I’m giving you 2 simple steps for revving up your metabolism fast, which is exactly what you need after falling off the healthy eating wagon.

 Of course eating the right foods in the right proportions is the best way to get weight loss that lasts, and adding exercise  is a great way to build muscle and tone-up, but there’s something stopping you from losing weight as fast as your body is  actually able to.

 The problem is that your body’s ability to metabolize fat is clogged!

 One of the many reasons that I eat natural foods is because I want to avoid the millions of toxins, chemicals and poisons t   that most people ingest every day.

Debut Cartoon


 Despite how clean anyone eats (including me), I know that there are still chemical food additives, pesticides, air pollution,  and heavy metals in everyday products we use that still find their way into our bodies.

 So why should you care?

We are not able to digest these foreign chemicals so with nowhere else for them to go, they end up getting stuck in our  vital organs, wreaking havoc on our bodies.

And when your body stops working optimally, your metabolism slows down, making it impossible to lose weight.


 2 Steps to Revving Up Your Metabolism:

 Step 1: Use Quality Ingredients

Using quality ingredients is critical to fueling your fat-burning potential, but there are so many products out there that are  disguised as healthy options that are really doing you more harm than good.

Especially for those of you STILL hung up on counting calories!

It’s all marketing – “Low Fat,” “Sugar Free,” “Low Calorie,” “Lite,” “Diet Friendly”… When you see these words, remember  that these products are NOT your friend and the scale’s going to prove it.

So many people have relied on these “healthy” food labels for a long time, but the only way to really tell how healthy a  product is, is to look at the list of ingredients on the back of the label.

 Give it a try in your kitchen…pick up your favorite “lite” salad dressing, “reduced fat” crackers, “heart healthy” soy  milk, or even “100% natural” granola bars, then flip them over and read what’s actually in each of these products.

Even if you can pronounce all of those ingredients, the bottom line is that if you can’t recognize all of them as actual  food, you definitely should not be eating them.

These chemical concoctions are only dressed as healthy options for weight loss, when really they’re the same toxins  clogging up your digestive system and slowing your metabolism, which causes you to store these 12-letter poisons  as even more body fat.

 The really frightening thing is that your weight is the not the only thing at risk when consuming these chemicals. It’s your  health and even your life that are really being threatened.


 Step 2: Determine if You Have Toxic Overload

  1. Do you feel like you could be losing weight faster than you are now?
  2. Do you ever feel uncomfortable after eating and don’t know why?

The reason that you would have answered yes to either of these questions is most likely that you’re suffering from one  form of toxic overload. Here’s what you need to know about toxic overload…


Toxic Overload 101:

 “Toxic Overload” occurs when your body has absorbed so many chemicals that your organs can’t perform the  necessary functions to burn fat.

 Your body CAN’T…

  • Process food
  • Eliminate waste
  • Metabolize fats
  • Balance blood sugar

Which makes it impossible for you to lose weight, no matter how much exercise you do or how healthy you eat.

Toxic overload is also associated with a number of uncomfortable, embarrassing and life-threatening symptoms. Some of  the worst and most common are:

  • Weight gain/Weight loss plateaus
  • Body Aches and pains
  • Bloating
  • Constipation
  • Acne
  • Diabetes
  • Heart disease
  • Many forms of cancer
  • Cravings
  • Extreme fatique

 These serious issues are often brushed aside or blamed on other things, but the truth is that these are the warning signs  you need to be aware of in order to lose weight and avoid the life-changing diseases that may lie ahead.

 As you continue absorbing toxic chemicals your symptoms will only get worse and worse. In fact, most people mistake  these symptoms as signs of aging and rationalize them away as a normal part of getting older.

Don’t Blame Your Age, Blame Your Food!

  Now you know how to really find out if a product is toxic or not and you know what to avoid. However…


 It’s not enough to just remove the man-made toxins from your food,  you need to remove what’s already in your body to actually lose  weight.

So how do you remove the toxins that are already in your body? You know, the ones that are preventing you from having  the weight loss success you now know IS possible?!?!

The answer is that you need to cleanse, but recently the word “cleanse” has become one of the most popular buzzwords  in the world of weight loss. Unlike a lot of fads that can cause more harm than good, there are actually a lot of great  benefits to cleansing the right way.

 Here are a few quick questions to determine if you’re ready to cleanse.

Are You Ready for a Cleanse???

 Remember, the purpose of cleansing is to remove the toxic buildup preventing you from losing weight, so the cleanse  you choose needs to accomplish some very specific things to get you REAL results that last.

Cleansing Can...
To Get the Results You Want
Your Cleanse NEEDS to do 3 Things:
  1. Dramatically decrease the amount of inflammation inside your body
  2. Clear your intestines of unreleased waste
  3. Flush toxins from all of your organs at a cellular level

I I cleanse on average 1x/month to stay ahead of the toxic overload as much as possible.  Even then I started out with a  more detailed cleanse that lasted 30 days and yes it includes food, to get the toxins that were in my body out!

Even when in training mode for a show I use cleanse days to help speed up the fast loss process strategically with cardio  days.

I have help 20+ people kick start their metabolisms, eliminate cravings, increase their energy and lose body fat.

Want to know how I do it?

Click here to see and if you have any questions about the program just send me a message and we can set up a time to chat.

Your partner in health,