Memorial Day has come and gone and with the rising temperatures it is really starting to feel like summer is here, even though the first official day of Summer isn’t until late June. Many more changes are just around the corner, with school coming to an end and new routines coming in. For kids and families it can mean family trips and travel, graduations, summer school, jobs and internships, college visits, driving tests, camp and much more. And for adults it can mean quiet time without school and sports constantly driving our schedules. Parents look forward to summer just as much as kids in this way because we can all let loose and enjoy ourselves. But this can also be a time when we unknowingly start to gain. We attend parties and barbecues where we eat and drink and celebrate. We go out and treat ourselves more than we usually would. Start thinking about your plans for summer now before any negative choices start adding up. 

Even if we stay at home, summer can still feel like a vacation. We have less responsibilities and obligations so it feels like a holiday where nothing counts. But in reality, every decision does count and they can add up quickly. Stick to your healthy routine as much as possible. If you exercise, don’t skip it. If you plan your meals, don’t throw it all out the window if you eat out more. When you go shopping, stick to your healthy food list. Remember that drinks count and they can affect us in many ways, as we said in last week’s blog.  

The good news is that summer is a great time for eating clean and losing weight. There are so many delicious and healthy fruits and vegetables that are back in season, providing the perfect snack to satisfy and hydrate. Fruits like watermelon, cantaloupe, honeydew and many others are made up of at least 90% water, so they can keep you hydrated and also satisfy your sweet tooth in a healthy way. Vegetables like cucumber and celery are also great options. You can even add fruits and vegetables to your water to give it a refreshing twist. Summer also means grilling, which is a great way to prepare chicken, seafood, vegetables and more for healthy meals. Fish and avocado are prefect healthy fats that are great summertime options. No more heavy sauces and dressings that are popular in fall and winter.

Summer also offers a lot of activities that can help you stay fit. Going to the beach, swimming, walking, biking and even walking around a carnival or amusement park will get your heart pumping and help you stay healthy. Always remember to stay hydrated, and save the funnel cake and cotton candy for your cheat day. 

The last thing to remember is accountability. Wearing less clothes in the hot weather means we are feeling more exposed and aware of our bodies. Instead of falling into a negative spiral, use this time as a motivator to push for your goals. How did you feel last summer? Were you feeling self conscious? Or were you healthy and fit but lost your way during this past fall and winter? In the colder months, it is easy to hide inside under sweaters and jackets, but now there are no excuses. Don’t let it stress you out – tell yourself that this summer will be different, starting now.

Congratulations Caitlin!!!! You did absolutely amazing!!!

Caitlin loves the life she lives and lives the life she loves! 

~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

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

Although the first official day of Spring isn’t until next weekend, it is already starting to feel like winter is over. Yesterday it got up to 72 degrees in New York, the sun was shining and the parks and streets were filled with people enjoying the weather, and today will be the same. 

Spring means a lot of things. For many of us, it means Spring Break. Whether you are traveling or not, a week off from school or work can disrupt our routines and we have to plan for that. If you are traveling, what you plan to eat is just as important as what you plan to wear and where you plan to go. If you want to stay as clean and healthy as possible, plan ahead and give yourself all the preparation you need. Losing over vacation is difficult but possible. But if you want to enjoy the local food and drink, enjoy it. Maintaining is just as much of an accomplishment. But no matter what you choose, it’s back on track 100% when you return. If you are not traveling, it can sometimes be even harder to keep ourselves in check. We are at home with a house full of food, and if we aren’t occupied we could end up snacking all day long. A relaxing week at home is what many of us may need, but if you don’t keep some kind of control it will be hard to come back from it. Give yourself some peace of mind and make a plan for Spring Break. Decide now and follow through. 

This season can also mean Spring Cleaning – out with the old and in with the new. Maybe you need to mix it up and try new things. Maybe check out a new restaurant or recipe. Get outside and go for a walk and explore new streets and neighborhoods. Sign up for a personal trainer or a class with friends. Even the smallest change can invigorate your routine and your motivation. Going through the motions every day can become boring and monotonous, and makes us vulnerable to going off plan. We look for something, anything to excite us. Make it something healthy and positive. 

Spring can also mean growth. Flowers bloom, the leaves grow back on the trees and the grass is green again. It is a time to blossom and thrive. It is a perfect time for gardening. Plant vegetables and herbs and use them later for a delicious and healthy meal. The days are already becoming longer, so take advantage of the extra sunshine. Spending just a couple minutes outside will give you that little bit of Vitamin D our bodies crave. It will boost your mood and give you a moment to breathe and help you manage stress. Try having lunch outside or go for a walk in the morning. 

With each season our daily lives and routines can change. Make it a change for the better. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018