Healthy Lifestyle Blog

As a foodie, nutrition nerd, and health nut my desire is to inspire you to enjoy a nourishing healthy lifestyle.

Since a healthy mind leads to a healthy body, I will strive to bring you lots of health-related information and delicious, nourishing recipes that will help you live a happy and healthy lifestyle.

We all deserve to have a positive relationship with food, our body and our health.  I believe healing and good health starts with the three pillars of wellness, healthy food, moderate fitness and stress reduction.  That’s why I love to share my enthusiasm for living a healthy lifestyle with my clients and readers.  I hope these posts inspire you to let your inner health nut come out.

It really doesn’t take much to “jazz up” life to make it a healthy one.

If you would like to receive my blog, just fill out the form below.  I promise your email will always remain private.

Ta ta for now,

Patti

Contact Us


Where Does My Sweet Sugar Hide?

Written by Patti Garland | October 18, 2018

You would be surprised the number of foods that are secretly packed with that sweet seductive stuff. Studies have found that the major food and beverage sources of added sugars for Americans are: refined carbohydrates like bagels, sweet rolls, pastries and doughnuts sweetened teas and fruit drinks, such as iced tea, fruit punch, etc. dairy desserts, including …

Are they really better than sugar?

Written by Patti Garland | October 14, 2018

Tell me….if you see the word “natural” associated with sugar, do you automatically think it’s something that is good for you? Holy smokes….that word is so misleading, especially when it comes to labeling food. When people use the term natural sweetener, they typically mean sweeteners that aren’t refined granulated sugar or are less processed than …

Strategy to Reduce Fat Storage

Written by Patti Garland | October 5, 2018

One of the best strategies to reduce fat storage is to stabilize your blood sugar. A recent study showed that when it comes to losing weight, reducing fat storage, and keeping it off for more than two years, only 15-20% of dieters kept their weight off.  One main reason was that they were never taught …

Kick the Seduction of Sugar

Written by Patti Garland | September 29, 2018

Refined sugar is so enticing.  It is an amazing mood booster.  It prompts the body to release dopamine and serotonin (our happy and pleasure hormones) and creates an instant little lift.  This is why people will turn to sugar in times of stress, difficulty or when we crave comfort. We have all been warned of …

Are You Looking For A Wakey Juice Cocktail Mid Afternoon

Written by Patti Garland | September 21, 2018

Do you look for a caffeine infusion after lunch to help you concentrate?  Do you find yourself wishing you had a place to catch some z’s around 2:00-3:00 PM? Here are a few common reasons this might occur and ideas on how to keep it from happening. What did you eat for lunch? Simple carbohydrates …

Do You Feel Creaky as the Tin Man?

Written by Patti Garland | September 11, 2018

In my practice, I often hear “When I wake up, I feel creaky as the Tin Man?” There can be so many factors that contribute to waking up feeling like the Tin Man. For today I’ll focus on flexibility, mobility and stability of the joint. Flexibility is the ability of a muscle to lengthen or stretch …

I woke up the other day and started crying….

Written by Patti Garland | September 7, 2018

Hello there! I woke up the other day and started crying….but they weren’t tears of sadness.  They were happy tears!  I was happy because I realized a year had already gone by since I relaunched Healthy Methods! It has been an exciting year that’s for sure.  I have had so many amazing opportunities to learn, …

Accountability Challenge

Written by Patti Garland | August 27, 2018

Would you like a reason to get back into regular exercise?  How about an easy to do challenge? Between 9/4/2018 and 9/30/2018: Simply send me an email telling what you did for 30-minutes of sustained activity that day and how it paired with the theme for the week (explained below). Workout 3-5 times a week …

Train Your Brain So It Doesn’t Hold You Hostage

Written by Patti Garland | August 27, 2018

There’s that voice again.  The one that keeps saying you are too busy, need some down time and some chores need to be done before you can exercise? Then there’s the voice that says, go ahead you deserve to eat those cupcakes, you worked hard today? Or the biggest voice of all, the one that …

Life Changing Tips to Help You Overcome “Over Spending Syndrome” at Farmers Markets – Recipes included

Written by Patti Garland | August 19, 2018

Hi there, Patti here with help that I hope will change the way you eat! Do you go to farm stands or the farmers market only to come home having spent more money than you wish you had and wondering “what am I going to do with all of this?” If you do, then keep …

The Web of Pain

Written by Patti Garland | August 7, 2018

Here’s a quick story about pain. A client came to me and said, “I am having major neck and upper back pain.  It is so bad I’m getting headaches.  Can you help me?” She said she was crabby, exhausted, and in pain all the time.  She wasn’t doing things with her friends because she couldn’t. …

Are you stuck?

Written by Patti Garland | July 30, 2018

Is this you? The party is over, everyone is in bed and you are cleaning up. You take one cupcake……before you know it you ate all the cupcakes that were left. The next morning when your husband asks you “how are you honey” you fake a smile and say “I’m fine” because you don’t want …

Escape the Unpleasantries of Bloat and Gas

Written by Patti Garland | July 28, 2018

After a meal, do you ever feel bloated, have uncomfortable gas and the stomach gurgles? It used to happen to me all the time.  I would have a weird feeling like my stomach had a balloon in it.  I would have the gurgles like I still wanted to eat and gas would be rumbling around …

It’s Ice Cream Time

Written by Patti Garland | July 22, 2018

It is hot here in Connecticut and it is ice cream season. I LOVE ice cream.  Unfortunately, dairy products do not like me.   However, that does not hold me back.  I just crowd out what I cannot have by adding in what’s good.   So I am sharing my two dairy free ice cream recipes: Lime …

Can we talk?

Written by Patti Garland | July 12, 2018

I’m constantly hearing about the newest and greatest “diet”.  Weight Watchers, Volumetric, The Dash, Mediterranean, Paleo, Keto…..yikes! In all the years that I have been in the health and fitness field, I have seen so many women go on a diet, deprive themselves and lose weight, only to put it right back on because they …

Do you crave chocolate?

Written by Patti Garland | July 5, 2018

Chocolate has been a treat for thousands of years.  It has been considered everything from health food to junk food and it is one of the main foods that people crave. For many of my clients, chocolate is a frequent craving, but what does it mean? Helping my clients deconstruct their cravings is one of the …

I Just Started Exercising and Dieting – Why Have I GAINED weight!

Written by Patti Garland | June 26, 2018

Over the years I have seen women go gung-ho with a new diet and exercise program only to find a month or so down the road that they have gained weight. Has that ever happened to you? If it has, there is a remarkably simple reason. Most women’s weight loss and exercise programs proclaim that …

Breakfast – Why Bother?

Written by Patti Garland | June 17, 2018

I’m sure you’ve heard that breakfast is the most important meal of the day.  But do you know why? After going several hours without eating during the night, your body needs fuel for immediate energy and to replenish low glycogen stores. Starting your day with a healthy breakfast helps you regulate your blood sugar levels and prepares your for an active day. But …

Restoring Your Workout Confidence

Written by Patti Garland | June 14, 2018

Have you ever tried to get down on the floor to play with a little one only to have a tough time getting up?  Have you noticed you get tired running up the stairs?  Has your doctor told you that you could lower your blood pressure if you did some exercise?  Does the thought of …

Can you relate to Janet?

Written by Patti Garland | June 11, 2018

She walked into the women’s only fitness studio like she did every morning at 6:00 AM. She joined 3 years ago with hopes of losing weight and toning up. By 6:05 the whole group was there.  The staff was walking around making sure everyone was using the machines correctly and everyone was chatting.  It was …

The Power of Pleasure and Holiday Recipes

Written by Patti Garland | May 17, 2018

Our Memorial Day holiday is right around the corner.   Memorial Day is a day where those who died in active military service are remembered and honored.  And with the holiday comes commemorative parades, picnics, barbecues and activities that give us pleasure. I’m particularly excited because I am having company for the entire holiday weekend.  That …

The roller coaster………

Written by Patti Garland | May 16, 2018

Life is good……. You made the decision, bought the shakes, cut up the veggies and prepared the food to follow a new plan. Woohoo! You get up in the morning, drink your shake for breakfast, do your 10-minute full body fat burning workout and feel on top of the world. You drive to work singing …

Here’s to the informed shopper-free download

Written by Patti Garland | May 12, 2018

Do you love food?  I sure do.   Which is why I want to be an informed consumer and want you to be one too. It is said that food can either be the most powerful form of medicine or the slowest form of poison. That’s why I embrace whole foods like vegetables, fruits and whole grains, plus …

Sometimes I get so angry listening to all the weight loss hoopla.

Written by Patti Garland | May 10, 2018

It is such crap. →Drink this super shake and lose 8 pounds in eight days. →Use this weight loss value pack and cleanse for life. →Fast intermittently and lose 30 pounds. →Eat your food from these portion control containers and get slim for summer. I admit I have considered many of these.  But the same …

One Pan Meals, Cocktails and Restrictions

Written by Patti Garland | May 5, 2018

What if I were to tell you that you can have chocolate or a cocktail and still lose weight? Well I am telling you just that. I am a major fan of eating lots of different types of foods, and as anyone who has shared a meal with me will tell you, I also enjoy …

How to get results……

Written by Patti Garland | April 26, 2018

Have you ever asked yourself what’s really holding you back from getting the results you want to feel at home in your body? What about why do you tolerate carrying around extra weight? Here’s a client story that might help. I have been working with a client who told me she had tried it all. …

Do you hold on to stuff?

Written by Patti Garland | April 20, 2018

We tend to hold onto our stuff year after year. We save and stock up on things that we don’t know what to do with anymore and keep things because they hold precious memories.  There is a saying that goes, “You have to get rid of the old to make way for the new.” If …

Fascia Blasting for Cellulite – My Results after Six Months

Written by Patti Garland | April 11, 2018

Yes I have cellulite.  I never really cared but when I brought the fascia blaster into my wellness practice to help with pain management, range of motion, and muscle soreness, I thought I would see how this thing works on my cellulite. If your fascia isn’t functioning properly, it can create all types of problems.   …

Are you shy about going to a gym?

Written by Patti Garland | April 1, 2018

Do you wish you could fall in love with feeling fit, but you are shy about going to a gym? Are you worried about signing up for a group exercise class and being in over your head? Being shy about going to a gym and the fear of getting injured are very common along with …

Come into my kitchen and let’s talk chocolate!

Written by Patti Garland | March 30, 2018

Do you think chocolate should have its very own food group? It seems as if it should.  Chocolate is powerfully comforting, creamy, and delicious.  Many people eat chocolate at least several times a week. (Can you see my hand raised?) Which begs the question… Is Chocolate Good for You? The answer is both yes and …

What’s more comfortable for you?

Written by Patti Garland | March 15, 2018

Helloooooo it’s Patti here and I went live on Facebook the other day to ask a question.  I love to ask questions. I asked my Facebook friends which is more comfortable for you?  Doing something to take care of yourself or doing something to take care of someone else? Now I’m asking you.  I’m curious …

A Simple Self-care Tool

Written by Patti Garland | March 15, 2018

Have you ever tried to water a dead stick?  Nothing much happens….. Well that is what happens when you try to moisturize skin that not been exfoliated.  A build-up of dead skin cells blocks even the best ingredients from doing their job. So before getting in the shower, exfoliate.  When you get out of the …

What holds me back.

Written by Patti Garland | March 8, 2018

What holds me back. Have you ever come to a point in your life where you seemed blocked or you just couldn’t make a decision? I know I sure have and when I reflect on those times I usually find that fear is what holds me back. I remember one time when I was offered …

Join me in my kitchen for foods that can regulate your blood sugar….

Written by Patti Garland | March 5, 2018

Hey there, Join me in my kitchen for foods that can regulate your blood sugar. Today I’m sharing a delicious recipe with zucchini. You might be surprised to hear me say that zucchini can help regulate your blood sugar,  but zucchini is full of goodness.  Not only does it make amazing noodles, but it is rich …

Primary Food Is Soul Food

Written by Patti Garland | February 19, 2018

Did you know that food is just a secondary source of energy? Think back to a time when you were passionately in love. Everything was exciting. Colors were vivid. You were floating on air, gazing into your lover’s eyes. Your lover’s touch and your shared feelings of exhilaration were enough to sustain you. You forgot …

Metabolism Revving Power Breakfast

Written by Patti Garland | February 10, 2018

I am often asked “where do you get your energy and what did you eat for breakfast?”  Well…I do have a high level of energy and I believe it is because I start everyday with my version of a metabolism revving power breakfast.  Let me share. I start with a good detox and metabolic activator …

You want it? Then make it happen! (and a few great game day recipes).

Written by Patti Garland | January 26, 2018

Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.” Which one do you think is going to get healthy and feel great? Yup—the one who intends it. Wanting is simply wishing you can …

Beans a powerful immune boosting plant protein (plus cooking tips!)

Written by Patti Garland | January 12, 2018

Did you know that beans are not only a major source of protein, but they are also a powerful immune booster? Beans are one of the most powerful, nutrient-dense plant foods around.  They are rich in antioxidants, phytonutrients, iron and protein.  They are also packed with tons of fiber and are a whole carbohydrate. So …

Is dietary fat good or bad?

Written by Patti Garland | December 30, 2017

Do you ever ask yourself if fat is good or bad for you? Well the answer is both. You see, when it comes to fat, not all fats are created equal.  The important thing to know is which fats are good and which are bad. Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods …

A Gift For You

Written by Patti Garland | December 18, 2017

As we approach Christmas there are a few things we can count on.  Snowflakes, fairy lights, Santa and gifts! As gifts are given and received this holiday season, the gift I think of is you.  I am so honored that you follow my blogs.  By doing so you invite me into your life and your …

Healthy holiday food practices

Written by Patti Garland | November 28, 2017

Magical snowmen, singing carolers, and spending time with those you love are all the traditions of the holidays.  Why not add to those traditions a few healthy holiday food practices that will keep your energy levels high? Here are a few ideas. When you are going to a party, eat normally on the day of …

Holiday Nutrition Tips

Written by Patti Garland | November 20, 2017

As we approach this season of abundance, I thought I would share a few easy holiday nutrition tips that might help. Choose your booze If you choose to drink holiday cocktails, pick cocktails that are lowest in calories and are made without sugary mixers. Drink 8-ounces of water after every alcoholic drink you consume. Set …

Hey Sugar Cravings!

Written by Patti Garland | November 3, 2017

Hey Sugar….  Do you have sugar cravings? Are your sugar cravings holding you back from feeling good about yourself? For some people sugar is just as addictive as caffeine, alcohol or drugs.  Sugar also wreaks havoc on blood sugar levels, creates an emotional roller coaster from sugar induced highs and lows and destroys our self-esteem. It’s …

Are you trying to fit in a diet or exercise box?

Written by Patti Garland | September 24, 2017

I started helping women get fit and lose weight in 1979.  That’s when I was first hired as a fitness and group exercise instructor.  Over the many years that I have been helping women, I have seen lots of rigid fitness and weight loss trends come and go. Frequently I saw women try to fit …

FAT TURNED INTO MUSCLE

Written by Patti Garland | September 22, 2017

Have you ever wondered if you stop or start exercising, if your fat turned into muscle? The answer is “no” it does not. Fat turned into muscle is a myth.  Fat and muscle are completely different cellular structures. Muscle is a denser tissue than fat.  One pound of lean muscle will take up less space …

Cook Once – Eat Twice with Seasoned Cauliflower Rice

Written by Patti Garland | September 9, 2017

There’s a secret to quick and easy homemade lunches and dinners.  It is “cook once – eat twice”. I try to create nutritious recipes that will feed 4-6 people.  Since there are only two people in my household I always have leftovers.  That way I can use those leftovers for additional meals. As an example …

Starting Over

Written by Patti Garland | August 25, 2017

Good morning! Have you ever had an urge to start over? I tried to ignore it but I couldn’t.  A little voice kept saying “Patti you aren’t sharing your gifts”. So it is time to get Healthy Methods moving by adding fitness to my coaching mix. For the last few years I have been providing …

It’s all about balance…

Written by Patti Garland | August 17, 2017

When most people start an exercise program their “goal” hardly ever includes improving one’s balance.  As a matter of fact, we rarely think about our balance.  Balance is something most of us take for granted until we experience challenges.  Yet balance is crucial to our well-being—it prevents falls, helps us navigate uneven terrain, keeps us …

Twists ‘n Thyme

Written by Patti Garland | May 1, 2016

I love using fresh herbs when I am cooking.  This winter I was blessed with an abundance of fresh herbs growing in my Tower Garden.  So much so that I had to get creative with Thyme. That brought me to create Thyme Pesto. This is so delicious.  I would like to encourage you all to …

Short and sweet….

Written by Patti Garland | April 17, 2016

I am totally in love with my spiralizer. I don’t know about you but I am always trying to find ways to eat more veggies and I have found my spiralizer really helps.  You can use it to make noodles out of lots of different veggies.  This week I used some organic zucchini and made …

Didja eat it?

Written by Patti Garland | April 10, 2016

  Did you try my chocolate peanut butter fudge?  I’m curious….what did you think of it? Have you ever wondered why I choose the type of ingredients that I do for my recipes?  Have you ever asked yourself why I just don’t open a cake mix box, add in some instant pudding and make a …

Lunch is on me!

Written by Patti Garland | April 3, 2016

Good morning, I have two questions: Do you ever look for something different to make for lunch or dinner? Have you ever DREADED working out? If you answered yes to one or both questions, today’s blog might benefit you. I am sharing a delightful recipe for Roasted Red Pepper Sauce with White Beans.  It might …

Chocolate Peanut Butter Fudge (dairy free)-almost as good as Cadbury Eggs

Written by Patti Garland | March 27, 2016

Good morning my friend and happy Easter to those that celebrate, A few weeks back my friend Sally invited me to her house for lunch.  She made this AMAZING salad complete with kale! When I sat down to eat I saw this most adorable brightly wrapped Cadbury Caramel Egg right next to my fork.  She …

Sushi Balls!

Written by Patti Garland | March 20, 2016

Good morning my friend, My, my what a week of celebrating it has been!  First, the celebrations began with fantastic spring-like weather…OK so it rained a little here and there but boy Spring certainly is in the air in Litchfield County, CT!  My grass is green, the mosses on the rock walls are amazingly green …

Potatoes!

Written by Patti Garland | March 13, 2016

Why are so many people concerned about eating potatoes?  I think potatoes have been given a bad rap.  That’s why I am adding them to my celebratory foods during my birthday month. Let’s explore a few potato recipes and fun nutrition facts.  They are very low in calories, have virtually no fat or sodium, are …

Sweet Birthday Blessings

Written by Patti Garland | March 6, 2016

Good morning my sweet friend, Do you count your birthday’s with gratitude? I sure do and this is my birthday month so I am going to have fun with food! Some think I am crazy but I have always looked at my birthday as something to celebrate. I’m grateful for the year that past and …

My Secret Weapon

Written by Patti Garland | February 26, 2016

Do you have secrets? I do…one of my secrets is that there are times when I eat food that makes me feel like crap for the next 24 hours! Look we all have those occasions.  For example let’s say you pretty much live your life gluten and dairy free (like me).  Then on Saturday night …

Do you know….

Written by Patti Garland | February 20, 2016

Do you know what disease is the number one killer?  It is heart disease. Cardiovascular disease claims more lives than all cancers combined. Did you also know that over 80% of cardiovascular related diseases are preventable with diet and lifestyle improvements? If we can lead a healthier life by choosing better quality foods and taking care of our bodies, …

Sweet Dreams

Written by Patti Garland | February 14, 2016

Most of us love sweet things. So today I am sharing a few recipes that are delicious, easy to make, and utilize mostly natural sugar from the primary foods in the recipe. These recipes will satisfy a desire for something sweet and provide good nutrition at the same time. The first recipe is baked bananas. …

Looking for game day recipes and more?

Written by Patti Garland | February 6, 2016

  What do you think of Superbowl Sunday? I love it, though I am always a little sad to see the end of football season. As much as I don’t sit and watch football games all day on Sundays, I do enjoy our cozy Sunday family ritual.  My husband makes a big crackling fire, he …

Do you like pancakes and chocolate mousse?

Written by Patti Garland | January 29, 2016

I woke up last Saturday morning and had a strong desire for pancakes. Since I try to eliminate gluten from my diet, I could have made homemade buckwheat pancakes but I find them to be rather heavy.  So I decided to make my oatmeal banana pancake recipe.  I developed this oatmeal banana pancake recipe years …

Do you like delicious healthy recipes?

Written by Patti Garland | January 24, 2016

Do you love good food?  Boy I do.  That’s why I love to share delicious recipes with you.  Today I want to share a recipe for a Spicy California Shrimp Stack, Pureed Lentils with Walnuts and Cucumber Noodles with Peanut Sauce. I can’t take credit for creating the Spicy California Shrimp Stack but I can …

The answer to the question people keep asking me.

Written by Patti Garland | January 16, 2016

Have you ever been asked a question that just makes you smile from the inside out? Well that’s what happens to me when my friends ask me: “what do you typically eat in a day …especially now that you are doing this Transform30 program?” That question makes me smile because I LOVE food and I …

A question to ponder…

Written by Patti Garland | January 6, 2016

Life is full of questions. Some questions are life changing and others are trivial. Some of the questions are just passing curiosities that we ponder once and never return to.  And then there are those questions that we ask ourselves that can provide the theme for the future and how we choose to live. Let’s …

Help I need a name….

Written by Patti Garland | January 2, 2016

Good morning, Sundays, don’t you love them? Though I am not a big football fan, after working out or going for a walk, I love sitting down to a cozy fire, my slippers, some snacks and a football game on TV. Too many people think snacking is bad for you.  It really isn’t… The bad …

What are you up to these days?

Written by Patti Garland | November 27, 2015

Good morning my friend, I am happy to be back at my desk writing about health and wellness again.  I had to be quiet for a while due to contractual obligations from my fitness franchise. I can again share my love for living a healthy lifestyle, eating healthy and lots of other wellness related information.  …


For more information please either fill out this form or call 203 885-2020.

Blog