Patrick and Amy's Healthy Habitat

07/11/2025

Do you agree?!👇🏻

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07/07/2025

🌿 Grilled Chicken & Quinoa Power Bowl (Summer Edition)

🥗 Ingredients (Serves 2)

For the bowl:
• 2 boneless skinless chicken breasts (6 oz each)
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 avocado, sliced
• 2 cups baby spinach or arugula
• ¼ cup red onion, thinly sliced
• 2 tbsp feta cheese (optional)

For the marinade:
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp salt
• ½ tsp black pepper

For the dressing:
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar or red wine vinegar
• ½ tsp Dijon mustard
• Pinch of sea salt

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🔥 Instructions

1. Marinate the Chicken
In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Add chicken and let marinate for at least 30 minutes (or overnight in the fridge).

2. Grill the Chicken
Preheat grill or grill pan to medium-high. Cook chicken for 6–7 minutes per side or until internal temp hits 165°F. Let rest, then slice.

3. Cook the Quinoa
Rinse quinoa, then cook according to package (typically 1 cup water to ½ cup dry quinoa for ~15 mins). Let it cool.

4. Assemble the Bowl
In two large bowls, layer spinach, quinoa, tomatoes, cucumber, onion, avocado, and grilled chicken.

5. Top It Off
Drizzle dressing over each bowl and sprinkle with feta (if using). Serve immediately or chill for a cold lunch.


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07/04/2025

🚨 SWYCH SOCIAL SHARE CHALLENGE

🗓 Runs NOW through July 31
🏷 Hashtag:

⸻

⚡️ “POST. TAG. ENGAGE. WIN.” ⚡️

Want more energy, better focus, and a chance to win free SWYCH or Amazon gift cards — just for sharing your story?

This is your moment.

We’re running the Social Share Challenge all month long — and we’re rewarding the 3 people with the highest engagement on their posts.

⸻

🏆 PRIZES:

🥇 1st – 30-Day Supply of SWYCH’s Hero Product
🥈 2nd – $25 Amazon Gift Card
🥉 3rd – $20 Amazon Gift Card

📌 Limit one prize per participant to keep things fair and fun!

⸻

✅ HOW TO ENTER:
1. Post a photo, video, reel, or story to Instagram, Facebook, or TikTok
2. Share your favorite healthy recipe, transformation, or why you’re making changes for the better!
3. Use the hashtag in your caption
4. Tag + 2 friends
5. Boost your engagement (likes, comments, shares, saves = points)

🔁 You can post more than once! Every post counts toward your score.

⸻

🎁 BONUS: Free 3-Day Sample Pack!

Want to try SWYCH before you post?

📲 Just text “FREE” to 800-603-5853
Claim a 3-day supply — while samples last — and feel the difference in just 48 hours. ⚡️

⸻

🎯 SCORING (Engagement-Based):

We’re tracking each post’s engagement score:
• 👍 Likes = 1 point
• 💬 Comments = 2 points
• 🔁 Shares = 3 points
• 📌 Saves = 2 points

Highest score wins.
One prize per winner.
All entries must be posted by 11:59PM CT, July 31
📣 Winners announced August 1st
Good luck!

⸻

Need help getting started?

Drop a “🔥” in the comments or DM me and I’ll send you:
• Caption templates
• Post ideas
• Quick tips to boost engagement

06/09/2025

🌿 Cassia vs. Ceylon Cinnamon: What You NEED to Know 🍂

Did you know the cinnamon in your pantry might not be the best for your health?

There are two main types of cinnamon:
👉 Cassia – the most common in stores, darker, stronger flavor, and cheaper.
👉 Ceylon (True Cinnamon) – lighter, milder, and loaded with health benefits.

So what’s the big deal? 🤔

🔴 Cassia contains high levels of coumarin, a compound that can be toxic to your liver in large doses.
🟢 Ceylon has very low coumarin, making it a safer daily choice — especially if you’re using it regularly for blood sugar or inflammation support.

Benefits of Ceylon Cinnamon:
✅ Supports healthy blood sugar levels
✅ Natural anti-inflammatory
✅ Boosts brain function
✅ Antioxidant-rich for cellular protection

How to use Ceylon Cinnamon:
🥣 Add a teaspoon to oatmeal or smoothies
☕ Sprinkle in your coffee or golden milk
🍠 Roast sweet potatoes with coconut oil + Ceylon
🍎 Mix with apple slices and nut butter for a healthy snack

🛒 Look for “Ceylon Cinnamon” specifically on the label — it might cost a bit more, but your body will thank you. 💚

👉 Have you ever tried Ceylon cinnamon? Drop a 🌿 if it’s in your spice cabinet!

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06/07/2025

🧠 Functional Medicine vs. Prescription Culture: A Wake-Up Call 💊

It’s wild how quickly we’re handed prescriptions these days. One symptom… and most doctors reach for the pad. High blood pressure? Here’s a pill. Can’t lose weight? Another pill. Low energy? Yet another one.

But here’s the truth most people never hear: you’re not low on medication—you’re low on function.

That’s the difference between traditional medicine and functional medicine.

Functional medicine looks at why the body is out of balance—not just how to silence the symptoms. It focuses on systems, not symptoms. And more often than not, it leads to true healing, not lifelong dependence.

I was once on blood pressure meds (Lisinopril). Didn’t feel right. I had side effects, low energy, and this nagging feeling that I was just putting a band-aid on a deeper issue. That pushed me to take a different path—one that actually helped me feel better long-term.

Here’s what helped me transition off meds and take control of my health:

✅ A supplement focused on adaptogens, blood sugar regulation, energy, and hormone balance (DM me if you want details—it’s a game-changer)
✅ Clean hydration—water + minerals
✅ Anti-inflammatory eating (less sugar, more real food)
✅ Functional movement (nothing extreme, just daily consistency)
✅ Prioritizing recovery—especially sleep and stress management

I’m not anti-doctor. But I am anti-dependence—especially when the root causes are never addressed.

If you’re tired of the prescription treadmill and want to explore more natural, functional ways to support your energy, weight, and blood pressure, shoot me a message. I’m happy to share what worked for me and others making the switch.

You deserve to feel well—not just medicated. 🧬💪

04/27/2025

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04/24/2025

Our FREE healthcommunity is up and running. 🏃🏻

We encourage anyone wanting to make health changes to join today and give us your feedback. ❤️

💥Recipes, non-toxic swaps, Costco lists, workouts, DIY beauty/skincare, nutrition, and much more.💥

Transform Tribe is a supportive community of individuals committed to living healthier lives. We're here to encourage each other and stay accountable

04/14/2025

Patrick’s Powerful Congestion/Sinus Bomb 💣 Tea 🫖!

Ditch the Mucinex. Opt for a natural alternative.

Ingredients:

Organic Ginger Loose Leaf Tea 🍵
2 Spoonfuls Local Raw Honey 🍯 (raw unfiltered honey alternative)
2 drops pure Eucalyptus oil
5 drops pure Peppermint Oil
Good squeeze of juice from an organic lemon 🍋
1 tbs organic Ceylon cinnamon (do not use Cassia—ensure it’s Ceylon)

Instructions:

Infuse your tea leaves with hot water (preferably reverse osmosis filtered water, not tap water)
Mix all ingredients together in the tea.

Sip and enjoy.

The eucalyptus will help unclog you and make your nose run.

You WILL stop coughing.

REPEAT AS NECESSARY!

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03/30/2025

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03/25/2025

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03/24/2025

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