Cheryl Pattyn
Cheryl Pattyn

Mmmm, soup!

It is definitely soup season in my opinion and I love soup.  It’s so easy and you can add or take away ingredients to make it your own.

In fact, I have a pot of homemade chicken soup ready to go in the fridge and 2 containers of soup in the freezer ready to go when I need a meal ASAP.

You can make a salad to go with your soup, or make a sandwich if you need more substance, but soup just warms the heart and soul and makes any day awesome.

This weeks recipe is a cabbage soup that is super simple and you can add whatever veggies you want.  All you do is throw everything into a pot and cook until veggies are soft (not mush).

Cabbage is so good for you too.  The health benefits of cabbage include its frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, and Alzheimer’s disease. (  

You can click on the link above to read more on cabbage too if you like, but I eat cabbage at least 2x week in a salad with ground turkey or left over chicken.



  • 1 onion
  • 1 small head cabbage chopped in large pieces
  • 3 chopped carrots
  • 3 chopped stalks celery
  • 28oz jar chopped tomatoes
  • 4 cloves garlic
  • 3 tbsp Apple cider vinegar
  • 1 tbsp lemon juice
  • 3 cups chicken broth low sodium


  1. Place all ingredients in a soup pot.
  2. Bring to a boil, then reduce heat to medium until all veggies are cooked.
  3. Enjoy!

Remember you can add whatever veggies you want – add in some spinach or kale, green beans or maybe some bok choy!  Get creative with your soup.


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

It’s Stew Season!

One of the best things about Fall is the soups and stews.  Everyone but 1 in my family likes soups and stews and when you can make it in a crock pot then super bonus!

As I am writing this I have 5 chicken carcasses cooking down to make broth for my homemade chicken soup.  An any leftovers from dinner will go into the freezer for another meal when time is tight.

Beef stew is super easy to make and is a definitely a hearty meal in a pot.  You can use whatever veggies you want, potatoes, no potatoes, maybe sweet potatoes!  Butternut squash would be good too or parsnips if you don’t want plain white potatoes.

Just click on the picture to see the full recipe.

Enjoy your stew!



Cheryl Pattyn
Cheryl Pattyn

Curry + Roasted Cauliflower

I roast a ton of cauliflower and broccoli each week for my meals and it can get a bit boring roasted them the same way each time – EVOO with a salt-free vegetable seasoning.

I love curry, my boys not so much so this would be for me only which is fine and I personally would leave out the sugar in the recipe.

If you make it be sure to let me know what you think of the recipe.

Just click on the picture to see the full recipe.


Cheryl Pattyn
Cheryl Pattyn

5 rounds of 60 seconds!

Today we are going to push your mental, physical and cardiovascular toughness with this circuit.

You will need some dumbbells if possible, if you have no weights then I will give you some alternative moves.

You will set your interval timer for 60 seconds of work : to 10-15 seconds of rest.  If you need a longer rest period than take it.  You can even take a full 60 second rest at the end of each round if needed.  You will go through this circuit 3-5 times!

Have fun and be sure to let me know how you did.

  1. burpee
  2. goblet squats – can be done with no weight
  3. KB or DB swings – do total body extensions as an alternative
  4. pistol rows – as one arm rows up the other arm lowers
  5. jumping jacks or skipping or run in place or skaters or stair/step runs – any cardio move that will get your heart rate up

Here are some pictures to go with the moves listed above.  If you have any questions don’t hesitate to ask.





 – total body extensions are basically a squat jump without the jump.


Cheryl Pattyn
Cheryl Pattyn

Sloppy Joe’s with a Twist!

I am not sure about you, but I remember as a kids getting sloppy joe’s on a bun regularly and my kids like them to.  I don’t mind them, but I am not a fan of the bun and the sloppy joe powdered mix is gross in my opinion.

This recipe though looks good and is a perfect post-workout meal as well and is the kind of recipe I can double the batch of for leftovers in the fridge (which is something I am a HUGE fan of)

If you try this recipe be sure to let me know what you thought of it – did your kids like it or no??  You may need to have some buns on hand just in case, but at least the seasoning is home made.  If you don’t have coconut aminos on hand you can substitute for soya sauce, preferably gluten free if possible.

Just click on the picture to enjoy your sloopy joes with a twist!


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

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

Vegan and Gluten Free

I am very excited to try this recipe.  I know I eat a lot of meat to help me sustain my muscle mass with my training, but it can be hard on the body to be constantly breaking down and digesting animal protein, plus it can make for an acidic internal environment.

I love curry so this would be a me only recipe which is fine.  This would feed me for 3 days I think which is awesome but will have to see how my body digests the chickpeas and if I will have any adverse affects 🙂

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

Just click on the picture to see the full recipe





  • 2 tablespoons oil to sauté
  • 2 mediums yellow onions/1 large red onion, sliced
  • 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes)
  • sea salt & ground black pepper, to taste
  • 16 ounces/454g can chickpeas, drained
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 13.5 ounces/383g can coconut milk
  • 2 teaspoons coconut flour
  • 1 small lime

Click on the pic to get the instructions!


Cheryl Pattyn
Cheryl Pattyn

Life Hurdles


She was training in the hurdles and she only does things one-way: all out.  Over the last year she never had a fall.  Not even a stumble.  But on this day she didn’t just have a little trip-up, She did a full-on face plant after clipping the first hurdle during a speed drill.

When it happened, she skid across the track on her stomach, rolled and got to her feet quickly.  She looked up and tried to pull off a kind of embarrassed smile, but realized it was more than her pride that got hurt.  Her hands and knees were scratched up.  Her stomach got the worst of it and was bleeding.  She had tears in her eyes and knew she was at an important crossroads on the path to learning and success.  Only she could decide which way to go: either practice was over or she would shake it off and move on.

Would she hold back?  Would she fail to jump again?  She decided to step back to the line for another attempt.  She sped out of the starting blocks and over 4 hurdles.  She simply got up and “moved on.”

The hurdles are a great metaphor for life: there will be a series of obstacles in front of you as you try to get to your goal.  Each one will require specific practice and skill to overcome.  Sometimes you will stumble.  Other times you will fall.  And in those errors and catastrophes, you will learn how to do things right.   You will have some success and then life will plant you right on your face.  How you get up and respond each time it does will show the world what you’re made of.

Mistakes are going to happen.  You are going to make some sooner or later.  How do you respond when you have a big blunder?  Do you shake it off and move on or do you give up and avoid giving the endeavor another try?  To make sure you get past your next setback, here are 5 tips to help you get up from your next stumble:

5 Ways To Get Over Your Next “Mistake Hurdle”

1.  Know “Mistake History” Will Repeat Itself

When it comes to learning anything worthwhile, mistakes are part of the game.  The fact mistakes are going to happen may not excite you, but you are more prepared than you might think.  In fact, you have a strong history of overcoming mistakes!  Whether it was learning to walk, talk, count, write or ride a bike, you surely overcame initial setbacks again and again until you got it right.  Just like you were able to learn those skills, there are others ahead you can and will learn too.  You simply have to use those same skills to weather the mistake storm just like you have throughout your past.

2.   Skip The Blame Game And Take “Mistake Responsibility”

Now that you have been reminded of your capacity to overcome mistakes, the next step in conquering errors is to admit you made one.  Although it may be easier to blame traffic, your parents, or the economy for your next mistake, pointing your finger at yourself will be the faster way to eventually move ahead.  Accepting responsibility with a simple, “my bad” or “it’s my fault” will not only disarm others, but also give you the power of “mistake ownership.”  Once you own it, then you leap to the next stage of mistake mastery where it is up to you to do something about it.

3.    Be A Student Of The ”Mistake Game”

Each obstacle is your opportunity to learn something new.   If you learn the lesson each mistake is trying to teach you, you will put yourself in the best position not to make the same mistake again.  You get the honor to decide how to respond to any mistake you make.  If you can pause and say, “what is this error or setback trying to teach me?” you will have seized the opportunity to grow your skill or knowledge.  So, the next time you make a mistake, ask yourself what you can do be sure not to repeat the experience.  Once you can do this regularly, you will start to see making mistakes as part of a game.  And as you will see, games (even about mistakes) can be fun.

4.  Turn That “Mistake Frown” Upside Down

You should like it when mistakes happen.  Instead of a negative, look for the positive in a tough spot.  Do you get excited or have fun when you make mistakes?  You should!  They are the lessons you need to happen in order to get things right.  The next time you make one, be happy and see how much faster bathing your psyche in a positive environment moves you toward your goal.

5.   Get Back On The “Mistake Track”

When you make a mistake, you might hear the advice to just, “Let it go.”  Although this is easier said than done, the fast track on mistake release is to remember the most important person to forgive for a mistake is your self.  Don’t beat yourself up over an error and definitely don’t carry it around in your head rent-free.  Admit it happened, that you forgive yourself and it is time to move on.  You are human just like everyone else.  Get back on track and keep going.  This is the way to get some “wins” and build your confidence back up.