Since Halloween is on a Monday this year it is important to have a plan so that you can enjoy your cheat day, which ever day you choose, and then get right back on plan. Halloween day can easily end up being a 3 day party and candy filled weekend, so start preparing now so you won’t be unhappy with the scale next weekend. Here are some fun and healthy treats and snacks perfect for this weekend.

Cheese and Crackers

Use Halloween themed cookie cutters to cut cheese into your favorite Halloween shapes! Pair cheese with Ak Mak, Wasa or Vans crackers, or add them to a veggie or fruit platter. 

Veggies and Dip

Take a small pumpkin, wash it and hallow it out. Place a small bowl in the pumpkin and add hummus or guacamole. Cut up some fresh veggies for dipping and you are all set!

Fruity Pumpkin

For this one you will need blueberries or blackberries, strawberries or red grapes and oranges or tangerines. Using a round plate, arrange the fruit so that it looks like a pumpkin face. It’s so cute and your kids will want to enjoy it too!

Another option is to take small oranges or tangerines and draw Jack-O-Lantern faces on the skin of the fruit. It’s an easy snack or fun surprise for your kids to find in their lunch! 

Ghostly Cheese

Take a low fat cheese stick and draw ghost faces on the back. Easy and adorably spooky!

Halloween Fruit Kabobs

Take cubes of orange cantaloupe and black berries and place them on a skewer, alternating between the two for a fun black and orange Halloween treat. 

Remember, Halloween is one day. If you see treats to candy over the weekend, try saving it in a Halloween treat bag (like the ones below) to enjoy on your Cheat Day. That way you won’t miss out on anything but you also won’t indulge for three days straight. 

Another important tip is to get rid of Halloween candy as soon as possible. You can give it away at parties or make sure you only buy enough for Tricker or Treaters, or you can donate or give back Halloween candy to organizations like Operation Gratitude or participating dentists and businesses. 

Find our more, along with more recipes and tips on our previous blog post Halloween Tricks and Treats. 

Have a Fun and Safe Halloween!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

With cold and flu season upon us, these natural alternatives to popular treatments and remedies can help you recover in the healthiest way possible. 

Spices, Herbs and Plants 

Ginger

When faced with an upset stomach, a common response is to reach for ginger ale. The carbonation in ginger ale can help comfort your stomach, but the sugar and artificial ingredients that often come with it can be avoided. Try ginger tea (make sure it’s caffeine free) instead, or add fresh ginger while cooking to get its affects. Ginger will help you when you are not feeling well in many ways, the first being that it is an anti-inflammatory so it will help calm you insides when you are feeling nauseous, and it also helps with digestion so you can get relief from what is making your stomach upset. It also helps relax the intestinal tract which will give you even more relief. Ginger also helps you relax overall by easing tension in your muscles that might cause cramps and blockage. 

Garlic

If you can stomach it, fresh garlic has incredible benefits. You can also use it in cooking and still receive the benefits. It can help prevent sickness before it comes, and boost your immune system when you become ill. It has powerful antibacterial, antiviral and anti fungal properties.

Tumeric, cloves and cinnamon are also packed with antioxidants that help boost your immune system. 

Tea

Any type of tea, as long as it is caffeine free, is great for when we have a chill or are feeling under the weather. Tea flavored with lemon and ginger are most popular. Chamomile is also great, especially in the evening to help calm and bring on sleep. Peppermint is another great option known for helping to ease upset stomachs. Elderberry is a little less common, but is a strong natural remedy. Elderberry is known as an anti-inflammatory, and it is also said that it can help you fight off sickness faster. It has a positive affect on lung health so it is commonly used for people with severe cough and bronchitis. Lastly, it is a body cleanser that will help prevent disease and flush out toxins.

Sinus Relief Drink

This drink it great for opening up your sinuses and relieving many internal symptoms. The cayenne pepper is also a strong anti-inflammatory, and the spicy kick will clear you up just by smelling it. Apple cider vinegar is an amazing drink with a long list of benefits, one of the best in this situation being that it boosts your immune system to help you recover. Lemon also has a long list of benefits, the most important being that it will help with bloating and queasiness, and because of its high levels of vitamin C it will boost your immune system and it also has antiviral and antibacterial properties. Even just a normal glass of warm lemon water can help immensely with chest congestion, sore throat and cough – but these added ingredients will give you even more benefits. 

To make it, mix all ingredients in a mug:

1/4 cup hot water

1/4 cup unfiltered apple cider vinegar 

1 teaspoon honey

1/4 teaspoon cayenne pepper

1/4 teaspoon ground ginger

1 tablespoon lemon juice 

Soup 

Chicken soup is usually the first meal we think of when we are sick. It’s great because the broth helps soothe sore throats and helps us stay hydrated, and the chicken and vegetables give us protein, vitamins and minerals we need to get better. Any low sodium, broth based soup is great for cold and flu season. 

Remember to always drink plenty of fluids and get the rest and sleep you need when you are under the weather, and visit a doctor when needed. Always make your health a priority, but don’t use a runny nose or minor cough as an excuse to backtrack. Be strong, stay in control as much as you can and take care.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

A healthy diet consists of a lot of different factors and finding balance between food groups. Meat and seafood both provide high levels of protein as well as vitamins, minerals and healthy fats. But not all of these foods are equal – some are higher in saturated fats and calories, while some are more lean and have a high content of healthy fat. Healthy fats are monounsaturated and polysaturated fats, which are essential to reducing your risk of heart disease and stroke, and they help lower your cholesterol. One type of polysaturated fats is Omega 3 fatty acid, one of the most well known healthy fats. 

When it comes to weight loss, you always want to choose lean and clean over fatty and saturated. That’s why meats like bacon and beef aren’t as good for your health and weight loss as grilled chicken and most fish and seafood. In general, fish is better for a healthy lifestyle because even though some options are higher in calories than others, they are still cleaner than a lot of meats. Take a look at the many benefits and nutrients in some of the most popular and healthy seafood options. 

Salmon

Salmon is one of the most well know varieties of healthy fish that can be found at any supermarket or restaurant. It can be prepared a number of ways, but in general the best way to prepare it is to make sure that you keep it moist and tender. Right now happens to be a great time for salmon – it is currently in season (midsummer). Salmon is best known for it’s Omega 3 content and protein, but it is also high in vitamins B12, D, B3 and B6 and a number of minerals. In a 6oz serving of salmon, 80% of the fat content comes from heart healthy monounsaturated and polysaturated fats. The same serving size of beef sirloin has more fat, but only half of that is made of healthy fats. So not only are you getting less healthy fats, you are also getting a ton of saturated fats with the beef option. 

Tuna

Tuna is a little more common than salmon, especially when it comes to picky eaters. Many people prefer the taste and like it’s simplicity and versatility. It can be eaten on crackers or lettuce wraps, or made into tuna salad or some even like to eat it plain or raw. When preparing tuna fish at home, rinse the fish under cool running water then pat dry before cooking. Like salmon, it is high in vitamins B3, B12, B6, D and protein and minerals like potassium and magnesium. B12 is required for red blood cell formation and other important bodily functions. B6 is essential to our body’s neurotransmitters, brain development and it helps the body make hormones. Tuna has the highest content of vitamin B3 out of all varieties of meat and seafood – this vitamin helps support adrenal function (hormones), maintain your nervous system and is essential to metabolizing carbohydrates and fats. When it comes to the health benefits of canned vs. fresh tuna, there isn’t much of a difference. Just be careful of the sodium content of canned tuna, and look to see if the fish is packed in oil or water. 

Other Fish – Rainbow Trout & Striped Bass

This species of trout is a little less common but should definitely find its way onto your plate for many reasons. It has a mild flavor, so it’s a great option for people who don’t like salmon and it is delicious grilled or broiled. It is a great source of protein, Omega 3’s as well as B12 and B3. It is also low in sodium, saturated fat and cholesterol. Farmed trout is better than fresh – being raised in fresh water means it contains less contaminants and pollutants, including mercury. The same goes for striped bass, it is better farmed – wild striped bass has a high level of mercury so be sure to avoid it when possible. Striped bass is also high in Omega 3’s and B12. It known for being another great low calorie high protein option. Most of the fat in striped bass are healthy fats. 

Shellfish  (Lobster, crab, shrimp, clams, oyster, mussels, etc.)

Different shellfish, and even different types of the same variety, contain different levels of benefits, but in general the ones we are listing are a good source of Omega 3’s and other minerals and vitamins and also low in mercury. Oysters are the highest in protein, and they are also know for their high zinc levels (immunity). Oysters are followed by mussels then clams then shrimp, lobster and crab in the list of protein content from higher to lower. Alaskan crabs are also high in those all-important Omega 3’s and are lower in calories. They also contain a high amount of zinc and B12. Different shellfish also have different levels of fats – mussels, shrimp and crab being on the higher end. Clams are on the lower end in terms of fat and contain a good amount of Omega 3’s. They are also know for their high level of iron (about 3x the daily recommended amount of iron). In general, lobsters are still high in the benefits of other shellfish (Omega 3’s, B12, zinc) but they should be enjoyed in more moderation because of their cholesterol count. 

The important thing to remember is everything in moderation – everything has a serving size for a reason. Just because something is healthy and good for weight loss that doesn’t mean that it can be eaten without care and consideration. But when consumed in the right way, seafood is a delicious, important and healthy part of anyone’s diet. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

This year 4th of July is on a Monday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this weekend. Though the holiday itself is on Monday, we will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These recipes can help you keep your indulging to one day and ensure that you can still enjoy the celebration.

Dry Rub for Chicken

Summer is the grilling season, and 4th of July is a perfect time to enjoy it, but most of us are bored with the same old grilled chicken. This dry rub is exactly the recipe to mix it up. 

Ingredients: 

1 1/2 tbsp smoked paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon sea salt or table salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground mustard

1/2 tablespoon thyme leaves

1/4 teaspoon cayenne pepper

Instructions:

Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy! 

Turkey Burgers

Give your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders. Use your own clean recipe or try this one. 

Ingredients: 

1 1/4 lb lean ground turkey (1 package)

1 tbsp oil

1/4 cup parsley, finely minced

2 tbsp onion, finely minced

1 egg white

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper 

1/2 tsp salt

1/2 tsp pepper

Cooking spray

Burger toppings of choice (lettuce, tomato, onion, pickles, mustard, etc)

Instructions:

Place turkey in a large mixing bowl. Add parsley, onion, egg white, paprika, cumin, garlic powder, cayenne pepper, salt and pepper. Mix ingredients. 

For sliders, shape them into 1/4 cup sizes patties, they will shrink while cooking. For regular sized burgers make patties 1/2 cup size. 

Preheat grill and spray with cooking spray. Cook patties for around 15-20 minutes, depending on grill type and pattie size. 

Either wrap in lettuce or stick patties on a skewer. Add toppings and enjoy! 

Red White and Blue Fruit Salad

It wouldn’t be 4th of July without something red, white and blue! This fruit salad is bursting with flavor, looks amazing and so easy to make. 

Ingredients:

Cubed or cut out watermelon (1/2 watermelon)

Cubed or cut out honeydew (1 medium honeydew)

2 cups strawberries

1 cup blueberries

1 cup cherries

2 sliced bananas

2 tbsp coconut flakes

Instructions:

Cubed the watermelon and honeydew, or you can use a cookie cutter and make shapes. You can cut up the strawberries and cherries or leave some or all of them whole. Slice bananas. 

Combine and top with coconut flakes. Enjoy! 

1 cup = 1 serving

Patriotic Punch

Another great way to make a festive red, white and blue treat with the season’s best fruit is this delicious and refreshing “punch”. You could even cut the fruit into shapes or freeze the fruit in ice cubes the night before for more flavor and decoration. These are non-alcoholic but you could add 1 oz of vodka for the adult version. 

Ingredients:

A handful of fruit (blueberries, strawberries, watermelon, apple, pineapple, raspberries, blackberries or whatever you prefer)

A few more piece of fruit for garnish

1 can of plain or flavored seltzer

Ice

Instructions:

Place some fruit in a glass and mash or muddle them. Add a few ice cubes and seltzer then garnish with fresh fruit. Sip and enjoy!

Home Made Frozen Yogurt

The best part about this recipe is that it is completely customizable. Choose your favorite fruits or make new combinations like Strawberry Banana, Mixed Berries, Peach and more. This will make 4 servings. 

Ingredients:

6 cups any fruit (can be mixed)

2/3 cup plain Greek yogurt 

Instructions:

Either freeze fresh fruit or use frozen fruit. Combine fruit and yogurt in a blender or food processor. Blend until smooth. Pour into medium container and freeze overnight. 

Enjoy! And have a Happy and Healthy 4th of July weekend! 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Enjoy all that summer has to offer with these delicious and clean recipes. They can help keep you on track and are perfect for Father’s Day this weekend or any summer get together. 

Red Lentil Veggie Burger

If you’re grilling this weekend, this recipe is perfect. This recipe makes 6 burgers. Lentils are legumes that contain a high amount of nutrients like folate, fiber, iron, protein and many vitamins. To make these burgers you will need:

2 cups water

3/4 cup dried red lentils

3/4 teaspoon salt, divided

1 cup diced onion

1/2 cup finely diced carrot

3 garlic cloves, chopped

2 cups chopped mushrooms

1 teaspoon dried marjoram (spice, optional)

1/4 teaspoon black pepper

1 tablespoon lemon juice

3 egg whites

Cooking spray

Burger Toppings

1. Start by boiling the water, lentils and 1/4 teaspoon of salt in a pot. Reduce to simmer and core for 20 minutes. Drain and set aside. 
2. Heat a pan with cooking spray and add carrot, onion and garlic. Sautéed for a few minutes. Add 1/2 teaspoon of salt, mushroom, marjoram and pepper. Sautéed for another few minutes. 
3. Add this mixture to a bowl and let sit for 5 minutes, then add the lentils, lemon juice and egg whites. Mix then cover and chill for 30 minutes. 
4. Divide the mixture into 6 equal patties. Spray pan or grill or foil with cooking spray and cook patties on each side for 5 minutes. 
5. Top your burger with ingredients of your choice – lettuce, arugula, onion, tomato, mustard, etc. Enjoy!

Shrimp Scampi

This is a clean version of a tasty recipe that is perfect for summer. This will make 2-4 servings. 

You will need: 

1 tablespoon vegetable oil

1/4 teaspoon crushed red pepper flakes

2 medium zucchini, cup into noodles

1 lb shrimp, shelled and deveined 

1 tablespoon minced garlic

2 tablespoons lemon juice 

1/4 cup vegetable stock 

1. Start with a warm pan sprayed with cooking spray. Add garlic and red pepper flakes and cook them for 1 minute, stirring. 
2. Add shrimp to the pan and cook, stirring occasionally, until they are cooked and pink on all sides. Season the shrimp with salt and pepper then put them in a bowl and set aside. 
3. Add zucchini noodles and lemon juice and stock to the pan, stirring occasionally for 2 minutes. Then add the shrimp back into the pan and combine everything. Plate and enjoy! 

Seafood Salad on Cucumber

This is a delicious and easy appetizer that only takes a few ingredients. You can make light salad with any type of seafood – shrimp, crab, lobster or tuna – or you can buy it from your local grocery store, or the Innovation Store! 

If you make it at home, just add 1 tbsp of light mayonnaise to any protein listed above. You can also add extras like celery, onion or even jalapeño for a little spice. 

Simply scoop the salad onto slices of cucumber and enjoy! 

Homemade Popsicles 

It wouldn’t be summer without ice cream! Here are some healthy and clean alternatives that you can make at home. All you need is an ice cube tray, small glasses, disposable cups or a popsicle mold and some tooth picks or popsicles sticks. After these are blended and poured, let them freeze for a few hours or overnight. Serving size depends on the size of the popsicle. 

Pina Colada – Blend 1/2 banana, 1/4 cup unsweetened coconut milk, 1/2 cup fresh pineapple and 3 ice cubes.

Green Watermelon – Blend 3/4 cup cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced) and 1 cup chopped spinach.

Skinny Fudge Pop – Blend 1 cup unsweetened chocolate almond milk, 1 1/2 cups vanilla non fat Greek yogurt, 2 tbsp cocoa powder, and 2 small bananas.

Ginger Peach Tea – Steep 8 black tea bags in 2 cups boiling water for 5-7 minutes. Add 3 pitted and pureed peach to a pan with 1/2 cup water and 1 tablespoon fresh chopped ginger. Bring to a boil, stirring frequently. Simmer for a few minutes. Combine tea and peach mixture, then pour into molds. You can even add a couple chances of peach to each one.

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness 8031 Jericho Tpke Woodbury, NY 11797 469 7th Ave Manhattan, NY 10018

This evening begins the Jewish holiday of Passover. This week long holiday is a celebration of freedom in the Jewish faith, with traditions including celebratory meals and symbolic foods and restrictions. This can be a tough time for many of us, trying to navigate the dietary changes and also being faced with huge feasts. Luckily you can fit two cheat days into the Passover week, so take advantage of that and try to stay as clean as possible the other days. Plan ahead and find healthy and clean alternatives that fit into your Passover plans, such as these suggestions and recipes below. 

For Passover ONLY, some breakfast, lunch and dinner options:

1)  MATZAH: 1/2 sheet original Matzah with 1 tbsp of peanut butter (or sunbutter if you can’t do the peanut for Passover)
2)  MATZAH AND FRUIT: 1/2 sheet Matzah with 1 tsp of peanut butter or sunbutter with 1 piece of fruit or 1 cup of fruit
3) EGGS: 4 egg whites and 1 cup of veggies or 2 regular eggs with garden salad
4) Basic grilled chicken or turkey with 1 sliced cucumber and 1 chopped pepper – in a bowl you will have the 4 oz of protein with a sliced cucumber and 1 slice pepper. Salt pepper lemon – always yummy
5)  Light tuna or chicken salad or egg white salad with 1 matzah (1 tbsp light mayo)
6) 1/2 cup cottage cheese with 1/2 cup fruit
7) Chubby Potato:  1 large white potato with 1 cup of veggies on top and 1/4 cup of melted cheese and bake 🙂
8) For dessert you can do any fruit with peanut butter
9) Peanut butter ice cream cups – combine 1 tbsp of peanut butter and 2 tbsp of whip cream and place in cupcake pan and freeze.  Makes 12 – you can have 1 for a dessert or snack.

Squash Kugel

This is a super healthy recipe that puts an delicious twist on a classic dish.

Ingredients:

•2 medium butternut squash, cut in half, seeded

•3 tablespoons vegetable oil

•2-3 egg whites

•1 teaspoon vanilla extract

•1 teaspoon cinnamon

•¼ teaspoon ground nutmeg

•½ teaspoon sea salt

Instructions:

 1. Rub squash with a dab of oil.

2. Place cut side of squash down on metal baking sheet.

3. Bake squash in the oven at 350 degrees for 40-60 minutes (until soft).

4. Scoop out the squash, discard the skin.

5. Place squash in food processor with the rest of the oil, egg whites, vanilla, cinnamon, nutmeg and sea salt. Puree until smooth and creamy.

6. Place in a 9-inch tart pan or casserole dish and bake for 40 minutes at 350 degrees.

7. Serve! 

Charoset 

This traditional dish is already a great recipe for eating clean.  

Ingredients:

•2 apples, peeled, cored and cut into cubes

•2 cups walnuts, chopped

•1 teaspoon ground cinnamon

•½ cup orange juice

•1 tablespoon lemon juice

•¾ cups currants

Instructions:

1. In food processor, combine all ingredients until desired texture is achieved.
2. Serve! 

Make Your Own Maror

Combine 1 horseradish root (about 4 inches) peeled and chopped with 1 tablespoon of apple cider vinegar in a food processor. Pulse until horseradish is well ground. Store in a glass container until ready to serve. 

Bitter Herbs Salad

Combine 2 hearts of romaine lettuce, 1 small head of radicchio, 2 cups arugula, 1 stalk of celery, 2 scallions (chopped), 1/4 cup chopped parsley, 1/4 cup chopped dill, 1 tablespoon chopped fresh mint (optional) and dressing (1 garlic clove, salt to taste, 3 tablespoons lemon juice and a drizzle of olive oil). 

Coconut Macaroons

This classic dessert can be made healthy with just a few adjustments. This makes several macaroons depending on how large you make them. 

Ingredients:

•6 egg whites

•¼ teaspoon sea salt

•½ cup agave nectar

•1 tablespoon vanilla extract

•3 cups unsweetened shredded coconut

Instructions:

1. In a mixing bowl whisk egg whites and salt until stiff.

2. Fold in agave, vanilla and coconut.

3. Drop batter onto a parchment paper lined baking sheet, one rounded tablespoonful at a time is suggested. 

4. Bake at 350° for 10-15 minutes, until lightly browned.

5. Let cool and enjoy! 

Have a happy and healthy Passover!!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Eating vegetables is something that not everyone enjoys, but we all know that it is an essential part of eating clean and losing weight. We all have our little tricks for making them tasty – cooking them, steaming them, broiling them, covering them in salt or spices, or some times they are best raw. But what many people don’t know is that there is actually a difference when it comes to consuming vegetable cooked or raw. Some vegetables are at their nutritional peak when they are cooked, while others loose some of their healthy benefits. 

The difference lies in the type of nutrients. Some vegetables contain water soluble vitamins and enzymes. This means that they dissolve in water, so when they are heated in water or steam is created, the nutrients disappear (not completely, but they are depleted). Vitamin C and B are two of these vitamins, and they are often decreased in cooking. Potassium, calcium and iron are minerals that are decreased by more than half in the cooking process. In general, these vegetables are called cruciferous, and they include cauliflower, cabbage, broccoli, brussels sprouts and other similar green leafy vegetables. Kale, beets and red peppers are a few more examples – beets can lose a quarter of their folate when cooked and peppers lose some of their vitamin C. 

On the other hand, some vegetables get a healthy boost from cooking. One reason is that when certain vegetables are cooked, their cell walls become less rigid which means that they are easier to absorb and we can easily take in their nutrients and digest them. The heat can also release antioxidants in some vegetables. Asparagus is one example – the heat from cooking ignites its glutathione which is a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals, which is why it is know to help fight certain types of cancer. Mushrooms increase in potassium when cooked. Carrots should also be cooked – they will have more beta carotene, which is an antioxidant that can be converted into vitamin A and improves eye and bone health. Spinach is a great vegetable to cook – you will be able to absorb more iron, magnesium and calcium. 

One way to keep the nutrients in your vegetables is to choose a fast cooking method so your vegetables spend the least amount of time cooking. Steaming and microwaving are two quick methods. It’s also important to keep in mind that vegetables start to lose nutrients as soon as they are harvested, so store them properly and only buy what you need so nothing sits around too long. If possible, buy locally and what is in season to obtain the most nutrients. 

The bottom line is that vegetables are still full of benefits no matter how you consume them. They each offer their own range of vitamins, minerals, fiber and antioxidants and they will always be an important part of a healthy lifestyle.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Eating the right foods is one of the foundations of losing weight, but eating the right portions is also a huge part of the story. You can eat the cleanest foods all day long, but if your portions aren’t the right size or you eat the right portions too often, you won’t lose weight. Eating out or eating on the go can be the hardest to navigate – what does one serving really mean? When a plate comes your way, how may ounces are on it? We can have control at home but it can sometimes be just as hard – eating out of the bag can mean taking one or two handfuls more than you should, or when cooking for ourselves we can sometimes over do it a little. The worst part is, many of us make mistakes without even knowing it. Here are some tips for the different situations we find ourselves in. 

Eating At A Restaurant 

When we dine out we really have to be on our toes. It’s best to prepare ahead of time to get as much information as we can. You may not always know the serving size or the portion size of the meal in advance, but it’s always good to plan what you will order and you never know what other information you will find. Don’t be afraid to be thorough and ask questions when you order  – how many ounces something is, how many items come per meal, the approximate size of a dish. If you can’t get any of this information you can always eyeball it. 6 ounces is the size of your hand (from wrist to finger tips and from thumb to pinky) and 4 ounces is the size of your palm (not including fingers or wrist). Salad dressing is also a huge issue. When we are making a salad at home or we can portion it ourselves when ordering in or at a salad bar we are more in control, but when we are out to eat it can be harder. Don’t order dressing on the side – it doesn’t matter if it’s on the side you will end up using it anyway. Order your salad with no dressing and use fresh lemon and salt and pepper. If you need red vinegar and oil, use two tablespoons total. In general, 2 tbsp of liquid looks like a ping pong ball. 

Once you see that most restaurants actually give you double or even triple of a normal portion, and some snacks and other food products are packaged with instructions that are too generous, you will understand why portions are an important thing to keep in mind. When eating out, don’t feel the need to clean your plate – bringing home leftovers is a great option and it gives you a healthy meal you can reach for when you can’t or don’t have time to cook. 

Ordering In

Though ordering in and eating out seem identical when it comes to portion sizes, things are a little different. When you are at home you can measure things out with measuring cups, spoons or a scale. When you are at the office or on the go, you can use your hand or you can picture certain items as visual aids. For example, when it comes to quinoa, 1/3 cup would fill a small baking muffin cup. Or when it comes to popcorn chips or other healthy chips, 1 ounce would fill a tea cup. For meat or other protein such as fish or tofu, 2 decks of cards is about 6 ounces or the size of your hand as mentioned above. 4 ounces is your palm, or about the size of a hockey puck. 

Plates at restaurants can be deceptive, and ordering in can be just as generous and over portioned. Don’t feel guilty or obligated about finishing your plate – it’s always good to have leftovers. 

Eating or Cooking at Home

When we are preparing our own meals or someone in our house is cooking it is just as important to pay attention to the portion we are making. When we are in control we should be just as vigilant, but sometimes we are a little too generous with ourselves. We skip the measuring because we want to just use our eyes, and that is where we get in trouble. You can still measure using your hand for comparison, but you should also use measuring spoons, cups, packaging or even a scale when you can. It may seem silly to measure out each and everything thing you eat, drink and cook but once you see how different real portions are compared to everyday portions we make or order, you will realize how important it is to pay attention. Some more helpful measurements can be used for cooking, such as 1 cup of raw vegetables or chopped fruit is equivalent to your fist (including all your fingers, from the wrist up). Once vegetables are cooked, 1/4 cup is about equal to a light bulb. Even when it comes to fruits like apples, not all are equal to one portion. The best measurement to use for a piece of fruit is a baseball. For cheese, 1 ounce is about the size of two dice. For oil, 1 tbsp is about the size of your thumbprint. 

One of the biggest mistakes coffee drinkers can make is creamer or milk. Packets of sugar are portioned, but what does a tablespoon of liquid really look like? Most of us have a different definition of what a “splash” of milk or creamer looks like, so it’s a good idea to measure it out at least once so you know for the future how much it is, what it looks like in your coffee or tea, and what it tastes like to give yourself a reference. When it comes to skim milk or fat free creamers, a little more than a tablespoon or two won’t make a huge difference, but that doesn’t mean it should go unchecked. 

It’s important to note that we are all different and depending on size and age our hands are all different, and sometimes we can’t measure things perfectly without the help of kitchen tools, but that doesn’t mean we shouldn’t try. Losing weight is hard work. If it wasn’t everyone would do it. But when it comes to portions, all it takes is that extra thought or effort to make a healthy choice.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018