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Tag: healthy snacks

FitnessHealthy TipsLifestyle
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

 

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

 

jello

 

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!

 

Screen Shot 2016-02-11 at 5.58.17 PM

 

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

 

Chocolate Covered Fruit

 

box

 

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

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FitnessHealthy TipsLifestyle
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. 

 

pina

 

 

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! 

 

lemonade

 

 

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. 

 

margarita

 

 

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. 

 

sangria

 

 

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. 

 

milkshake

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
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

 

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

 

jello

 

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! 

 

Screen Shot 2016-02-11 at 5.58.17 PM

 

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

 

Chocolate Covered Fruit

 

box

 

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

Read More
FitnessHealthy TipsLifestyle
October 30, 2014By Josephine Fitzpatrick

Halloween Weekend

Halloween is finally here! Time for the full-on rush of kids in costumes, trick or treating and bags full of candy. It’s been on our radar for a couple weeks, but now it’s time to talk about a real plan for this weekend. It’s going to be difficult managing your own eating habits in the next few days, and even more stressful if you’re going to be dealing with over-excited kids hopped up on sugar.

 

Remember that festivities do not begin until the evening, so eat as clean and healthy as you can all day. Don’t fall off the wagon because it’s a holiday. All of a sudden three days will have gone by that you will have to make up for. When the evening comes, take advantage of trick or treating as a little bit of exercise. Go for long walks and enjoy the decorations and kids in costumes. It’s about more than candy.

 

When the night finally does come to an end and you have a massive amount of candy that was collected by your kids, it’s time for the second part of the plan. You don’t want to be too strict and take away any enjoyment from them, but you also don’t want to let them eat until they’re sick. Try limiting the number of pieces they can have a day. You can let them choose what they want and keep them from overeating. You can also have them save their candy for dessert instead of a snack. Make sure they have something wholesome and healthy before they get a treat. It will also help to keep their stash out of sight, like in a cabinet or up high, otherwise they will constantly eat or beg for it. Eventually bring back healthier alternatives, like sugar free treats, cereals or trail mix.

 

All of a sudden it will be Monday and things will hopefully be back to normal. Already it will be November and the beginning of another week. It is crucial that you get back to your weight loss plan and don’t drag out the weekend. Holidays like Halloween are just one day. Don’t get swept up in it for too long. You should also get rid of any leftovers when the time is right. There are several organizations that accept Halloween candy that they include in care packages sent to U.S. Service Members overseas. You can also donate to local soup kitchens. Many dentists and orthodontists participate in candy exchanges where you can turn in candy and get something healthy in return, and the candy usually still goes to troops or soup kitchens.

 

Have a Happy and Healthy Halloween!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jerocho Tpke Wooddbury, NY 11730

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
September 22, 2014By Josephine Fitzpatrick

Healthy Snacks For The Whole Family

In the midst of everyone’s busy schedules packed with work, school, after school activities, social events and errands, planning a healthy snack time can fall through the cracks. This can be true for not only you but for your kids as well. Unhealthy snacking can quickly erase a day of clean eating and exercise, not to mention fill your kids with sugar.

 

When you know it’s going to be a hectic day, throw some almonds or carrots sticks in a baggie for your passengers to munch on in the back seat and stick some in the cup holder for yourself. Snack boxes of raisins or apple slices with to-go peanut butter packets are great for school or work. Easy grab and go bars like Special K Protein bars or Fiber One provide a little bit of sweetness as well as protein and fiber.  For sports, dance or any active extracurriculars, try orange slices or peanut butter and banana sandwiches on whole wheat bread to give them a boost, and always hydrate with water.

 

On days when there’s a little more time to prepare something at home, something as simple as celery with peanut butter and raisins or veggies with hummus can satisfy everyone. Sliced fruit or a bowl of grapes is a great snack to share, maybe with a string cheese on the side. If they’re looking for something salty, try whole wheat pretzels or light popcorn snacks like Skinny Pop.

 

When they inevitably ask for candy or cookies, try something else sweet but smart like sugar free chocolate pudding. Trail mix is also a great alternative, as long as you make sure they aren’t just picking and choosing the sweet stuff! A cup of Cheerios can taste like candy with flavors like chocolate, apple cinnamon and dulce de leche, but they also pack whole grains, vitamins and minerals.

 

Snacking healthy will not only help you with your immediate fitness and weight loss goals, but it will also provide the foundation for a healthy lifestyle for you and your family.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More
FitnessHealthy TipsLifestyle
September 18, 2014By Josephine Fitzpatrick

Are Your Kids Making YOU Fat?

Back into the swing of things and we already feel the Snack Closet calling our name. We buy snacks for lunch, snacks for after school and snacks for sports.  Stealing one or two handfuls for yourself and then another for “just in case”. Before you know it, you ate half the bag of Goldfish. If only they didn’t eat those darn Goldfish! If only they ate vegetables and fruits. Not the candy, cakes and cookies…not to mention the ice cream!

 

Do these thoughts sound familiar? Are you constantly blaming your children for making you eat?  As parents, we know how very difficult it is to not buy that cake they love. You know, the one they beg for all the time, and when you buy it they only have one little tiny slice. The cake that you could inhale by just smelling it.  How are you expected to get through each day with all these delicious sweets and treats in the house? You have to take one piece or maybe two. A handful for me and one for you. What choice do you have? Do you have a choice?

 

Let’s think about this more clearly….Who bought the snacks? Are they really all the snacks your children like or are they some that you like as well? Or did you buy them because you like them and hope the kids will take a piece to make you feel a little better about buying and eating it?

 

When we really think about it thoroughly, it’s not the kids who are making us fat, it’s more likely that we are making our kids fat. We buy foods that we know are loaded with calories and sugar, but it’s okay because they are kids, right? When we’re really honest with ourselves, we realize this is not the case and it’s time to make the right choice.

 

Start by keeping the unhealthy snacks out of your home. If an indulgent treat is just a couple steps away, it’s more likely for you to give into it. Not to mention that giving in to your kids’ cravings is creating bad eating habits they may carry with them their whole life.

 

Next, lead by example. Show them that eating healthy is something to be proud of, not a way to punish yourself for bad behavior. When you start making healthy choices it will affect the people around you, especially your kids.

 

Check back later this week for healthy snacks you and your whole family can enjoy!

 

~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More