healthy recipes – Page 3 – Innovation Weightloss & Fitness

March 17, 2016By Josephine Fitzpatrick

St. Patrick’s Day

Today is St. Patrick’s Day, a holiday that celebrates St. Patrick, the foremost saint of Ireland – although this holiday is much more well know for its parades and festive food and drinks. It is a fun and cheerful holiday that is celebrated by all people, but because of its emphasis on food and drinking especially, it can be hard for us who are eating clean to stay on track. Here are some ways to help you stay clean and enjoy the holiday.

Keep it simple – If you don’t plan on celebrating big, keep things clean and simple. You don’t have to skip the holiday, there are smart ways to celebrate. Start your day with a green omelet, packed with your favorite veggies like spinach, broccoli, peppers, asparagus and more. Or try this Shamrock Protein Shake: Blend 1 cup unsweetened coconut milk, 1/2 cup fresh spinach, 3 tbsp fresh mint, 1 frozen banana and 1 scoop vanilla protein powder. It’s a healthy shake with a fresh twist. Keep going with the green theme and include the traditional cabbage in a green salad for lunch with lettuce, cabbage, avocado, cucumber and more. You can go even further with the colors and make a vegetable pizza or vegetable platter like the Irish flag using broccoli, peppers, cauliflower, carrots, snap peas, mushrooms or any vegetables you choose:

Pay Attention to Drinks – Drink in moderation. Unless it is your Cheat Day™ alcoholic beverages are still one snack each. This means that 4oz of wine, 1oz of alcohol or 2 light beers are each a snack. Make sure you are drinking plenty of water.

Choose Your Cheat Day™ – Since St. Patrick’s Day is on a week day, some people might not celebrate until this weekend. This can be tricky because it extends the holidays and makes it hard for us to stay clean. Choose your Cheat Day™ wisely and stick to it.

Enjoy the Celebration – If you have the time, a St. Patrick’s Day parade is a great way to get the family out of the house and doing something fun and active together. If you drive to a parade location, try and park a couple blocks away and enjoy the walk.

Be Safe – This is our most important tip for everyone today whether you are all out celebrating or just trying to avoid the chaos. No matter how safe you plan to be, today is a day where you should be extra careful. Many people will be drinking and celebrating in large crowds, so just be careful when going out, watching a parade and driving home.

Happy St. Patrick’s Day!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

15 Likes

February 23, 2016By Josephine Fitzpatrick

Healthier Valentine’s Day Recipes

This weekend is one of the best holidays of the year – Valentine’s Day. A day devoted to love, family, friends and of course, sweet treats and indulging. One of the dangers of a holiday on the weekend is that it tends to become more than one day of indulging. Even if you cheat on Sunday, make sure you don’t start too soon on Saturday and that you are back on your healthy eating 100% on Monday. Otherwise, you will find yourself snacking on chocolates and candy that you would never normally eat, just because they are in your home and kitchen. As much as we may try to keep junk food out of reach, holidays and family can sometimes present an exception, but don’t use that as an excuse to make unhealthy choices. Kids need candy for school, co-workers and break rooms will be stocked with treats and every bank, doctor’s office and restaurant will have desserts and candy waiting for you to take. But we have to push past the convenience and the excuses, and make the choices we really want to make. Some days are easy, but some days are much harder. Try focusing on something besides food – spending time with the ones you love, making cards and crafts, revisit special places and memories.

Try some of these delicious and healthier recipes this weekend. They are healthier than the typical sweets and candy so that even if Sunday is your cheat day you can indulge with these recipes without going too far off track.

Stuffed Strawberries

Try this healthy recipe with a classic Valentine’s Day ingredient – strawberries! They are so easy to make and are a great snack or breakfast.

Ingredients:

•12 strawberries, tops removed

•About 1-1/2 cups of vanilla non fat Greek yogurt

•Handful of chocolate chips

Directions:

1) Remove the bottoms (about 1/4 the way down) from the strawberries and scoop out the inside.

2) Fill each strawberry with about 1 tablespoon or so of Greek yogurt. Sprinkle the top with 3 chocolate chips.

3) Freeze or chill strawberries until you serve them so they are a little frozen on the outside but still creamy on the inside.

Jello Hearts

This next recipe is so easy and looks adorable. Simply make sugar free jello (strawberry or cherry are great) and let cool is a baking pan so that you can use a cookie cutter to make heart shaped jello bites. That make a great sweet snack and are fun for kids!

Make it Heart Shaped!

It’s so easy to use a cookie cutter or just a knife to make fruits into hearts. Simple and festive.

Chocolate Covered Fruit

It wouldn’t be Valentine’s Day without chocolate covered strawberries. The healthiest ingredients we recommend are dark chocolate, and you can even use crushed nuts as a topping. Make your own chocolate box with any fruit instead of candies. Your loved ones will love the person touch. Melt the chocolate on the stove with a double boiler (two pans that fit together – putting water in the bottom and chocolate in the top pan), or boil water in a sauce pan and place chocolate in a glass bowl into the pan. Dip each piece of fruit in the chocolate then place on a baking sheet lined with parchment paper. Add a topping then let them cool. Arrange them on a plate or box them up as a gift.

Have A Happy Valentine’s Day!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

11 Likes

February 23, 2016By Josephine Fitzpatrick

Cooking with Clients

10 Likes

February 23, 2016By Josephine Fitzpatrick

Super Bowl Weekend

Whether you follow the sport or not, this weekend is the biggest football event of the year. It has something for everyone – the biggest game of the year, popular musical performances, and entertaining commercials all wrapped into one afternoon that is celebrated at the Super Bowl Party. Infamous for its innovative and notoriously unhealthy finger foods, Super Bowl parties can be hard to navigate when you are trying to eat healthy. Even if you couldn’t care less about the game, when we are faced with tantalizing treats and junk food, we can’t help but be tempted. If you find yourself hosting or attending a Super Bowl party this weekend, you will find yourself faced with difficult decisions. Here are two ways to handle it:

1) Make it your cheat day! Kick back and enjoy the game, the party, the food and your loved ones. But remember to get right back on program 110% on Monday. No eating leftovers!

2) Stay clean! It may seem obvious and simple now, but things can easily fall to pieces when you are wrapped up in the excitement of the game, or bored by the sport and looking for food to entertain you. If you make the decision to eat healthy tomorrow, stick to it and plan now.

Here are some healthy swaps to ensure you have healthy options wherever you are.

Potato Skins —> Sweet Potato Skins

Making the simple switch from white potatoes to sweet potatoes will make these appetizers clean and good for weight loss. Simply take any number of sweet potatoes and poke a few holes in each. You can use the microwave – wrap the sweet potatoes loosely in paper towels and cook for 14 minutes. Or if using the oven, preheat to 400 and place potatoes on a tray or in baking dish and bake for one hour. For both methods, once the potatoes are done slice them each in half lengthwise and scoop out 2/3 of the flesh (save what you scoop out). Preheat the oven to 430 and spray the skins with cooking spray then place them on a baking sheet. Bake for 15 minutes then you can add the filling and/or a sprinkle of light or low fat cheese and vegetables. 1/2 sweet potato = 1 serving.

Chicken Wings —> Chicken Skewers

Between the frying and oil and butter, some chicken wings can contain close to 800 calories, not even including the sauces. Keep it simple with grilled chicken skewers with just the right amount of flavor. Start with 1/4 cup oil, 2 finely minced garlic cloves, 1 tbsp minced rosemary, lemon zest from one medium lemon, 1 tsp salt and 1/2 tsp pepper and combine in a bowl. Cut up 2 pounds boneless skinless white meat chicken and add to a ziplock bag. Add your marinade to the bag and coat the chicken. Refrigerate for one hour then add the chicken to wooden or metal skewers. Dispose of any left over marinade. Grill the skewers at 350 for 15 to 20 minutes, turning a few times. 1 skewer = 1 serving.

Party Mix —> Popcorn Trail Mix

Instead of reaching for a handful of on healthy salty snacks, try this recipe that will satisfy that salty crunchy craving. Start with 10 cups of fat free or light popcorn (you could even use Skinny Pop) and add 1 cup of Chex and 1/2 cup golden raisins in a large bowl. Then in a pan add 3 tbsp of oil and cook over medium heat with 2 tsp dried basil, 1/2 tsp garlic powder and 1/2 tsp red pepper flakes. After a few minutes, add 1 1/2 cups of walnut halves, pumpkin seeds and whole raw almonds and stir everything together for another few minutes. Add this mixture to the popcorn mixture in the bowl and toss until everything is mixed together. 1 cup = 1 serving.

Chips and Dip —> Baked Veggie Chips and Guacamole

Trade salty and fattening potato or tortilla chips for simple and delicious vegetable chips. Choose any vegetable that can be sliced into chips – sweet potato, carrot, eggplant, zucchini, beets and even spinach. Slice them up and place them on a paper towel and blot away extra moisture. Then place the slices on a baking pan sprayed with cooking spray. Sprinkle them with a pinch of salt or sea salt and any other dry spices of your choosing, and bake for about 20 minutes or until crisp. For the guacamole, place 1 1/2 tablespoons chopped red onion, 1 tablespoon of lime juice, 1 garlic clove, and 1/2 small jalapeño pepper (optional), in a food processor and pulse until finely chopped. Then add 1 ripe and peeled avocado and process until smooth and combined. Sprinkle with 1 tablespoon of cilantro and enjoy! 1 cup of chips and 2 tbsp of guacamole = 1 serving.

Remember, reasons to indulge are all around us every day. Some days are special occasions, but that doesn’t always mean that it’s a good time for us to satisfy those cravings. But the decision is yours, and either way it’s back on track on Monday.

Enjoy your 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

6 Likes

February 15, 2016By Josephine Fitzpatrick

Innovation Tipsy Summer Smoothies

Looking for a healthy and refreshing way to stay cool and have a tasty treat this summer? Smoothies are a delicious way to get more fruit into your day including their valuable vitamins and minerals. These recipes even have the option to add alcohol for a healthy drink option for parties, barbecues and other fun summer occasions.

This first recipe is a healthy spin on a classic cocktail: Skinny Pina Colada. For this version, use a banana, almond milk and coconut extract instead of coconut cream to get the same creamy consistency but healthier. For one serving, which counts as a snack, combine 1 cup of fresh or frozen pineapple, 1 medium banana, 1/2 cup of unsweetened vanilla almond milk, 1/2 teaspoon of coconut extract and 1 ounce (2 tablespoons, optional) of rum and blend until smooth. Coconut extract can be found in the cooking aisle, or you can use unsweetened coconut milk instead of almond milk to get that coconut flavor.

Lemonade is a timeless summer beverage, and this recipe has a refreshing twist. To make this Watermelon Lemonade, combine 1 cup of chopped watermelon with 1/2 a lemon (peeled) in a blender or juicer. Pour into a glass filled with ice then add 1/4 cup of club soda and 1 ounce (2 tablespoons, optional) of vodka. Stir until everything is combined and enjoy this tart and tasty snack!

When you want to make a recipe healthier, sometimes all you need to do is simplify it. For this 3 Ingredient Margarita, cutting out syrup and sugar won’t take away from flavor and it only counts as a snack. If you choose to salt the glass, do that first then add 1 ounce (2 tablespoons) of tequila, 3 ounces of flavored seltzer and the juice from 1/4 of a lime. The best part about this recipe is that you can add your own twist with what seltzer you choose. You can go with the traditional lemon citrus flavor, or mix it up with other varieties like blood orange, peach, grapefruit and more.

This next recipe is great for parties: Green Sangria. It makes 8 servings, each one is a snack packed with real fruits and vegetables. It takes a little more time to prepare but it will be worth it. Combine one bottle of Pinot Grigio with 1/2 a green apple (cored and sliced), 1/2 of a lime (sliced), 1/4 of cucumber (sliced), 10 mint leaves, and 1/2 a kiwi (peeled and sliced). Refrigerate the mixture for a minimum of 2 hours and a maximum of 8 hours. When ready to serve, pour 1/2 a cup of the mixture into a glass and add a splash of citrus seltzer to taste.

This last recipe is a grown up version of a tasty warm weather treat. This Adult Milk Shake is a meal packed with flavor and protein. To make it, combine 1 medium banana, a pinch of cinnamon, 2 tablespoons if rum, 8 oz of unsweetened vanilla almond milk, 1 scoop of vanilla protein powder and 4-5 ice cubes in a blender. It’s a sweet treat that you don’t have to feel guilty about.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

11 Likes

February 15, 2016By Josephine Fitzpatrick

Delicious Summer Recipes

Summer is a great time to get creative with clean eating recipes. Combining interesting ingredients, using unique techniques or reworking a healthy recipe can break up the monotony of grilled chicken and vegetables.

This first recipe is almost too good to be true (and it’s vegetarian!) – Squash Burrito Bowl. This recipe makes two servings. It looks and tastes amazing, and it’s so easy to make. Start by washing one medium squash then cutting off the top near the stem. Then cut it in half length-wise and scrape out the seeds and insides. Coat the edges with a little bit of oil and lay the halves face down in a glass baking dish with about an inch of water in the dish. While they bake for 30-45 minutes, make the filling by drizzling one tablespoon of oil in a pan and sauté 1/2 cup sliced red onion, 1/2 cup sliced bell pepper and 1 diced jalapeño (optional) with a pinch of salt and pepper and 1 teaspoon of cumin for about 6-7 minutes. After the squash halves have been removed from the oven and cooled for a few minutes, they will be tender and you can scrap the inside out with a fork to make spaghetti squash. Put your “spaghetti” aside and begin to layer onto each half of squash 1/4 cup black beans, 1/4 cup diced tomato and half of the filling you sautéed in each squash bowl with a layer of spaghetti squash. Finally, add 2 tablespoons of light or low fat cheese on top and you can even bake it for another few minutes to let the cheese melt.

This next recipe uses an amazing ingredient – Hake. Hake is a white fish related to cod that is only around 90 calories and has more than 20 g of protein per serving. It is tasty and filling and can be eaten with vegetables on the side or over a green salad. For this recipe, preheat the oven to 400 then toss your favorite vegetables in a drizzle of oil with 1 minced garlic clove and a pinch of salt and pepper (zucchini, squash, asparagus and mushrooms work great). Next, brush 6 oz of hake with a light layer of oil and a pinch of salt and pepper. Place the vegetables in a piece of foil and lay the hake filet on top. Wrap up the food in the foil and place on a rimmed baking sheet in the oven for 20 – 25 minutes.

Next is a crisp and hydrating salad: Sesame Ginger Cucumber Salad. This will make about 2-4 servings depending on the size of the cucumber. Take one large cucumber and slice off the ends, then cut it in half so you have two pieces. Next, cut those pieces in half length wise and scrape out the seeds, then thinly slice the cucumber (or if you have a spiralizer you can use that with a wide blade). Toss the cucumber with 1/4 cup edamame (shelled – can be fresh or frozen) and 1/4 cup shredded carrots. In a separate bowl, whisk 1 tablespoon of white miso with 1 tablespoon of warm water until smooth. Then add 1 tablespoon of rice vinegar, 1 tablespoon of finely grated ginger, 1 tablespoon sesame oil, and 1 teaspoon of lemon juice and whisk them all together. Divide the salad into individual servings, drizzle with sauce and sprinkle with 1 tablespoon of toasted sesame seeds (white, black or both) between the servings.

Popsicles are a great way to have a healthy snack and cool off in the summertime, and all you have to do is take a smoothie recipe and freeze them. You can use popsicle molds, ice cube trays or disposable cups. These recipes are all delicious and hydrating. Try a healthy Pina Colada popsicle by combining 1/2 a small banana, 1/4 cup of vanilla coconut milk, 1/2 cup fresh pineapple and 1/2 cup of ice in a blender then freezing. You can also try this Berry popsicle by blending 1 cup of any berries with 2 celery sticks and 1 cup of ice then freezing. This Watermelon popsicle is a perfect combination of summer flavors – 3/4 cups of cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced), and 1 cup chopped spinach.

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

12 Likes

February 12, 2016By Josephine Fitzpatrick

Healthier Valentine’s Day

This weekend is one of the best holidays of the year – Valentine’s Day. A day devoted to love, family, friends and of course, sweet treats and indulging. One of the dangers of a holiday on the weekend is that it tends to become more than one day of indulging. Even if you cheat on Sunday, make sure you don’t start too soon on Saturday and that you are back on your healthy eating 100% on Monday. Otherwise, you will find yourself snacking on chocolates and candy that you would never normally eat, just because they are in your home and kitchen. As much as we may try to keep junk food out of reach, holidays and family can sometimes present an exception, but don’t use that as an excuse to make unhealthy choices. Kids need candy for school, co-workers and break rooms will be stocked with treats and every bank, doctor’s office and restaurant will have desserts and candy waiting for you to take. But we have to push past the convenience and the excuses, and make the choices we really want to make. Some days are easy, but some days are much harder. Try focusing on something besides food – spending time with the ones you love, making cards and crafts, revisit special places and memories.

Try some of these delicious and healthier recipes this weekend. They are healthier than the typical sweets and candy so that even if Sunday is your cheat day you can indulge with these recipes without going too far off track.

Stuffed Strawberries

Try this healthy recipe with a classic Valentine’s Day ingredient – strawberries! They are so easy to make and are a great snack or breakfast.

Ingredients:

•12 strawberries, tops removed

•About 1-1/2 cups of vanilla non fat Greek yogurt

•Handful of chocolate chips

Directions:

1) Remove the bottoms (about 1/4 the way down) from the strawberries and scoop out the inside.

2) Fill each strawberry with about 1 tablespoon or so of Greek yogurt. Sprinkle the top with 3 chocolate chips.

3) Freeze or chill strawberries until you serve them so they are a little frozen on the outside but still creamy on the inside.

Jello Hearts

This next recipe is so easy and looks adorable. Simply make sugar free jello (strawberry or cherry are great) and let cool is a baking pan so that you can use a cookie cutter to make heart shaped jello bites. That make a great sweet snack and are fun for kids!

Make it Heart Shaped!

It’s so easy to use a cookie cutter or just a knife to make fruits into hearts. Simple and festive.

Chocolate Covered Fruit

It wouldn’t be Valentine’s Day without chocolate covered strawberries. The healthiest ingredients we recommend are dark chocolate, and you can even use crushed nuts as a topping. Make your own chocolate box with any fruit instead of candies. Your loved ones will love the person touch. Melt the chocolate on the stove with a double boiler (two pans that fit together – putting water in the bottom and chocolate in the top pan), or boil water in a sauce pan and place chocolate in a glass bowl into the pan. Dip each piece of fruit in the chocolate then place on a baking sheet lined with parchment paper. Add a topping then let them cool. Arrange them on a plate or box them up as a gift.

Have A Happy Valentine’s Day!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

15 Likes

February 7, 2016By Josephine Fitzpatrick

Cooking with Clients

9 Likes

February 6, 2016By Josephine Fitzpatrick

Super Bowl Weekend

Whether you follow the sport or not, this weekend is the biggest football event of the year. It has something for everyone – the biggest game of the year, popular musical performances, and entertaining commercials all wrapped into one afternoon that is celebrated at the Super Bowl Party. Infamous for its innovative and notoriously unhealthy finger foods, Super Bowl parties can be hard to navigate when you are trying to eat healthy. Even if you couldn’t care less about the game, when we are faced with tantalizing treats and junk food, we can’t help but be tempted. If you find yourself hosting or attending a Super Bowl party this weekend, you will find yourself faced with difficult decisions. Here are two ways to handle it:

1) Make it your cheat day! Kick back and enjoy the game, the party, the food and your loved ones. But remember to get right back on program 110% on Monday. No eating leftovers!

2) Stay clean! It may seem obvious and simple now, but things can easily fall to pieces when you are wrapped up in the excitement of the game, or bored by the sport and looking for food to entertain you. If you make the decision to eat healthy tomorrow, stick to it and plan now.

Here are some healthy swaps to ensure you have healthy options wherever you are.

Potato Skins —> Sweet Potato Skins

Making the simple switch from white potatoes to sweet potatoes will make these appetizers clean and good for weight loss. Simply take any number of sweet potatoes and poke a few holes in each. You can use the microwave – wrap the sweet potatoes loosely in paper towels and cook for 14 minutes. Or if using the oven, preheat to 400 and place potatoes on a tray or in baking dish and bake for one hour. For both methods, once the potatoes are done slice them each in half lengthwise and scoop out 2/3 of the flesh (save what you scoop out). Preheat the oven to 430 and spray the skins with cooking spray then place them on a baking sheet. Bake for 15 minutes then you can add the filling and/or a sprinkle of light or low fat cheese and vegetables. 1/2 sweet potato = 1 serving.

Chicken Wings —> Chicken Skewers

Between the frying and oil and butter, some chicken wings can contain close to 800 calories, not even including the sauces. Keep it simple with grilled chicken skewers with just the right amount of flavor. Start with 1/4 cup oil, 2 finely minced garlic cloves, 1 tbsp minced rosemary, lemon zest from one medium lemon, 1 tsp salt and 1/2 tsp pepper and combine in a bowl. Cut up 2 pounds boneless skinless white meat chicken and add to a ziplock bag. Add your marinade to the bag and coat the chicken. Refrigerate for one hour then add the chicken to wooden or metal skewers. Dispose of any left over marinade. Grill the skewers at 350 for 15 to 20 minutes, turning a few times. 1 skewer = 1 serving.

Party Mix —> Popcorn Trail Mix

Instead of reaching for a handful of on healthy salty snacks, try this recipe that will satisfy that salty crunchy craving. Start with 10 cups of fat free or light popcorn (you could even use Skinny Pop) and add 1 cup of Chex and 1/2 cup golden raisins in a large bowl. Then in a pan add 3 tbsp of oil and cook over medium heat with 2 tsp dried basil, 1/2 tsp garlic powder and 1/2 tsp red pepper flakes. After a few minutes, add 1 1/2 cups of walnut halves, pumpkin seeds and whole raw almonds and stir everything together for another few minutes. Add this mixture to the popcorn mixture in the bowl and toss until everything is mixed together. 1 cup = 1 serving.

Chips and Dip —> Baked Veggie Chips and Guacamole

Trade salty and fattening potato or tortilla chips for simple and delicious vegetable chips. Choose any vegetable that can be sliced into chips – sweet potato, carrot, eggplant, zucchini, beets and even spinach. Slice them up and place them on a paper towel and blot away extra moisture. Then place the slices on a baking pan sprayed with cooking spray. Sprinkle them with a pinch of salt or sea salt and any other dry spices of your choosing, and bake for about 20 minutes or until crisp. For the guacamole, place 1 1/2 tablespoons chopped red onion, 1 tablespoon of lime juice, 1 garlic clove, and 1/2 small jalapeño pepper (optional), in a food processor and pulse until finely chopped. Then add 1 ripe and peeled avocado and process until smooth and combined. Sprinkle with 1 tablespoon of cilantro and enjoy! 1 cup of chips and 2 tbsp of guacamole = 1 serving.

Remember, reasons to indulge are all around us every day. Some days are special occasions, but that doesn’t always mean that it’s a good time for us to satisfy those cravings. But the decision is yours, and either way it’s back on track on Monday.

Enjoy your 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

11 Likes