Patriotic Dessert: Triple Berry Cheesecake

Patriotic Berry Cheesecake


Nutrition Facts: Triple Berry Cheesecake

This is a patriotic twist on my nutritionally upgraded strawberry cheesecake recipe.


  • 8 sheets (32 crackers) of Graham Crackers
  • 16 oz. of Plain Greek Yogurt
  • ~1.5 cup of Strawberries
  • ~3/4 cup of Blueberries
  • ~3/4 cup of Raspberries
  • 4 tbsp of Cool Whip
  • 4 tsp of Dark Brown Sugar
  • A few dashes of Cinnamon

*Makes 8 servings.

Adapt according to your own preferences.


  1. Crush the graham crackers.
  2. Place the crushed graham crackers in the bottom of the serving dish.
  3. Mix the greek yogurt, brown sugar, cinnamon and cool whip in a serving bowl.
  4. Put the yogurt mix in the serving bowl.
  5. Chop the strawberries.
  6. Put the berries on top of the yogurt mix, design festively if you wish.

The Basics of Blending

Blending is a great way to eat healthy food without doing a lot of work. I can usually make a smoothie at breakfast faster than it takes for my coffee to brew. There are plenty of options when it comes to blending and really you can put almost anything in one and consume in liquid form. Blending is also really fun for drinking alcohol in a way that you can pretend is healthy, I’ll leave you to your own devices for that…

*The measurements I give are estimated. I don’t actually measure my food.

Basic Fruit Smoothie Formula: 4 oz. Citrus juice + 6 oz. greek yogurt + assortment of fruits + spinach (you can’t taste it)

  • I usually use orange juice, but I occasionally use grapefruit juice or almond milk.
  • I typically use frozen fruit (not the sweetened kind, just plain frozen fruit) because it is less expensive and fits better for smoothies.
  • You can swap spinach with any type of dark green, but spinach has the most neutral flavor based on my experience. You also don’t need to add it, but it gives a boost of nutrients without making it taste off.
  • Greek yogurt is great for giving a boost of protein, but I occasionally leave it out if I want something lighter…

Mixed Berry Smoothie:

  • 4 oz. orange juice
  • 6 oz. of plain non-fat greek yogurt
  • 2 oz. of frozen raspberry
  • 2 oz. frozen blueberry
  • 4 oz. frozen strawberry
  • 2/3 cup of spinach

Peanut Butter & Banana Smoothie:

  • 8 oz. almond milk
  • 1 banana
  • 2 tbsp. peanut butter (avoid the processed kind of PB if you are trying to be healthy)

Mint Chocolate Chip Smoothie:

  • 4 oz. almond milk
  • 1/2 tsp vanilla extract
  • 3/4 cup of spinach (or until green enough)
  • 15 mint leaves
  • 1/2 tbsp honey
  • 50 g of dark chocolate (chopped into small pieces… or you can just get chocolate chips

Are you just eating because you’re bored?

The Grinch

The Grinch

Let’s be honest, who doesn’t recreationally eat from time to time? Eating is fun. Food is awesome and very few things in this world can provide that kind of instant pleasure. However, if we aren’t careful things can get out of hand. Telling you not to eat when you are bored would be unreasonable. But here are some ways to get a handle on your boredom.

Do something less boring: If you have the option, go do something else. Learn something new. Workout. Play an instrument. Try to make something you found on Pinterest. Plot to take over the world. Is eating really the best you could come up with?

Take a break: If you find yourself getting bored while studying/ working, take a break. Go take a brief walk or grab a drink of water. Change your scenery for a bit. Phone a friend. Space out and entertain the endless possibilities of Lala Land. You will be more focused and work better when you return. *If you are on your computer, doing something else on your computer doesn’t count.

Drink Tea: Tea has little to no calories, is healthy, has a variety of flavors and will often give you a similar satisfaction to eating when bored. Try having a cup of tea before you go for that bag of chips.

Chew gum: It’s like eating without actually eating.

Snack on Veggies: My favorites for snacking are bell peppers, baby carrots and celery.

Snack on something that requires effort: A great example of this would be pistachios. Pistachios are one of the most tedious things to snack on. It takes 5 minutes just to crack open a single shell.This makes them the perfect food for boredom eating because you can’t just mindlessly shove a handful in your face every 10 seconds.

Eating something that has a lot of volume for not too many calories: A good example would be popcorn. It is whole grain and has 130 calories per cup.