Entries by Patrick Flynn


Pear and Butternut Squash Salad with Maple-Balsamic Vinaigret

  Yield: 1 Serving Serving Size: 1 salad with 2 Tbsp. of dressing Calories per serving: 312 Fat per serving: 20 grams Ingredients Roasted Butternut Squash:  1 medium squash, peeled and cubed  olive oil or coconut oil cooking spray  salt, black pepper and cinnamon, for seasoning Maple -Balsamic Vinaigrette (multiple servings):  2 Tbsp. balsamic vinegar […]

Protein Powder: What the the benefits? What are the different types?

What are the benefits of protein powder? Whey, casein and milk-based protein powders are essentially the best parts of milk, with carbohydrates and fats removed. This allows you to increase your protein intake without vastly increasing your intake of other macronutrients (carbs and fats), which can help to boost athletic performance, improve muscle tone and […]

Pumpkin-Carrot Bars With Cream Cheese Frosting

Ingredients 2 cups whole-wheat pastry flour 2 teaspoons pumpkin pie spice 2 teaspoons baking powder 1 teaspoon baking soda 1 cup sugar 1/2 cup brown sugar 1/3 cup Earth Balance [3] (or other butter substitute) 2 eggs 2 large egg whites 1 can (15 ounces) pumpkin pie filling 2/3 cup finely shredded carrot Cream cheese […]

Obesity Gene and Weight Loss

https://www.theguardian.com/society/2016/sep/20/obesity-gene-weight-loss-gain-study-diet People facing obesity often feel their problem may be a genetic one.   While they may suffer from a genetic disorder that causes them to put on weight, it does not limit them from getting rid of it.  This study expresses that weight loss strategies work equally well for people who do/do not suffer from […]

Cold Oats Recipe

Tired of cooking your oatmeal the same old way?  Try this to change things up and get a boost of protein at the same time. Soak your oats in almond milk. Water works too in a pinch. Add just enough liquid to cover the oats. They’ll absorb most of it and soften in 10-15 minutes. […]

Cami Lee’s Better Breakfast Tips

Build a Better Breakfast Breakfast is the perfect opportunity to make a good intention for the day.  Start your day with balanced, healthy nutrition to set the tone for the rest of the day’s meals and snacks.  Avoid highly processed, packaged items that are filled with artificial ingredients and added sugar.  For example, cereal, pastries, […]

Cami Lee’s Homemade Ice Pops

Opt for Homemade Ice Pops Ice pops are a staple in almost every kid’s summer diet. They’re refreshing, sweet, and downright delicious, but reading the ingredient label might make you cringe. Much like the ice cream and sugary drinks mentioned earlier, they are loaded with added sugars like High Fructose Corn Syrup, artificial flavors, and […]

Cami Lee’s sugary drink alternative

Skip the Sugary Drink Mixes and Diet Sodas Staying hydrated in the summer is extremely important, and we encourage drinking lots of fluids throughout the day, but skip the sugary drinks or diet sodas. These often contain ingredients that are not doing us any favors, like artificial flavors and colors, preservatives, and added sugars. A […]

Ice Cream Alternative!!!

Skip the cone and opt for this super simple two ingredient recipe for “Nice” Cream: 1 large frozen banana ¼ cup coconut water or unsweetened almond milk Directions: 1. Blend frozen banana and coconut water until smooth in a blender or food processor 2. Top with your favorite sundae toppings like nuts, berries, coconut flakes, or […]

Are You Getting Enough Good Bacteria?

Are you getting fermented foods daily? Many cultures eat a little bit in every meal. These are packed full of good bacteria and probiotics. Some examples are apple cider vinegar with the mother, pickles, sour kraut, yogurt with live cultures, kimchi, kefir, kombucha tea, etc. These are particularly important if you have been on anti-biotics […]