YAY!!! THE SUN IS SHINING IN NEW YORK – we hope everyone enjoyed Mother’s Day! But now it’s time to get back on track and get moving and losing in the right direction. Regardless of where you are right now – the big question is where do you want to be? Some of you are just super amazing and in such a great place. Others wish you would have gotten there already, and some even wish they didn’t put it off until now. But unfortunately there is no turning back and you must either continue on or start on the path to where you want to go.

Ginger is a flowering plant that has been used for centuries as a spice and a natural remedy. Though many of us don’t incorporate ginger into our daily lives, its numerous health benefits should earn it a place in our kitchens. It is so easy to add ginger to our day – add slices of ginger root or ground ginger to a mug of boiling water, or ginger teas are a great alternative and come in many flavors. It can also be added as a dry spice to numerous recipes. Here are just a few reasons to give it a try.

Prevention. When it comes to cancer prevention, ginger is an amazing and relatively unknown source of benefits. Ginger has been shown to help battle certain types of cancer, including ovarian cancer by destroying cancer cells and even causing the cells to then attack and kill each other. It may also prevent the growth of colorectal cancer cells according to recent research. Ginger can also help prevent Alzheimer’s Disease by helping to slow down the loss of brain cells. Ginger can also boost your immune system which means you will get sick less often and will help you recover faster when you do get ill. And a strengthened immune system means that when everyone around you is getting sick, you will be more resistant.

Treatment. Ginger has long been used to help treat gastrointestinal issues. It has been known to help alleviate gas and it relaxes and soothes the intestinal tract, which can provide relief for people with IBS. This comes from its antioxidants, which has anti-inflammatory effects. People who suffer from arthritis have found relief with ginger – it can help with inflammation, swelling and pain. It is also a common treatment for nausea, and is even safe for pregnant women experiencing morning sickness. It can also help with motion sickness, vomiting, dizziness and cold sweating.

Overall Health. Ginger is extremely soothing and healing for anyone suffering from a cold or the flu. It can also promote healthy sweating as a way to rid our bodies of toxins. It can also be a natural way to help open up airways for people who suffer asthma and can help alleviate other symptoms. Another great benefit of ginger is improved circulation, which can open your pores and make you feel energized. The list goes on and on – ginger can provide pain relief, clear your sinuses, heal frostbite, block acid heartburn and more.

Weight Loss. While the numerous health benefits are enough of a reason to start incorporating ginger into our diet, the weight loss aspects make it even better. Ginger is a fat burner, and it ensures that when you are losing weight you are burning fat and not just losing water weight. It also stimulus your appetite and digestive system, so it can be a great way to boost your metabolism before a meal. Some research suggests that ginger can help keep blood glucose levels in check and keep us from crashing during that low energy afternoon time when we look for caffeine and snacks. It even helps with exercise by relieving tired muscles after a workout so you can stay active. One of the best aspects is that it helps your body absorb nutrients. When you are losing weight and making a healthy change, our bodies can really benefit from the maximum absorption.

~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

One of the biggest concerns for people about to start a weight loss program and people trying to reach their goals is hunger. If we could eat healthy and correct size portions and not feel hungry, losing weight would be significantly easier. Many of us enjoy eating healthy foods, but when we are left feeling unsatisfied we go off plan. The physical hunger pangs affect us mentally – we think we need to eat as soon as we feel even a little bit hungry. Fighting these feelings can be some of the hardest moments on our weight loss journey. But often times, over eating and constant snacking are just bad habits we need to break.

When it comes to weight loss and eating healthy, feeling hungry a couple times a day is normal. This doesn’t mean feeling starving or constantly hungry – your meals and snacks should leave you feeling full for a reasonable amount of time. Meals should leave you feeling satisfied and energized for 3-5 hours and they should never be skipped. Drastically reducing your food intake and going to extremes is never good. Under eating can cause you to feel feeble and frail, can deprive your muscle of the nourishment they need and can also cause you to binge. You should never feel weak or lightheaded, but eating as soon as you feel mild hunger isn’t necessary. Feeling hungry lets you know when it’s time to refuel and it also lets you know that you are balanced.

It can be hard to understand, but mild hunger actually is a good thing because it also indicates that you aren’t over eating. Many of us have been over eaters, either eating huge meals or constantly snacking all day, or both. This is unhealthy for many reasons, and feeling hungry lets us know that we aren’t over eating anymore. Eating meals that leave us feeling stuffed will stretch out our stomachs and make it harder to eat the right portions. It makes it so every time we eat, it feels like we haven’t eaten enough because our stomachs are used to eating more. It takes some time, but soon your stomach will adjust. Your body should be able to digest and use up the food you eat, otherwise you are gaining. That’s why even eating too much of a healthy food isn’t good for weight loss. If you are constantly consuming you can’t lose.

A healthy and disciplined eating routine will keep you nourished and keep you from over or under eating. Feeding your body clean foods for fuel and staying hydrated is the best thing for your weight loss. You will feel lighter and fitter, and soon it will show on the scale. So next time hunger happens, don’t immediately feed into it. Try and control it and remember it’s one of the challenges of making a healthy change.

~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

There are a lot of factors that affect our weight loss, some more obvious and influential than others. The exercise we choose to do and the food and drinks we choose to put in our bodies are clearly key components, but everything starts with the decisions we make. Our mental state, motivation and attitude all directly relate to everything we do. If we are in a bad mood, exhausted, bored, anxious or feeling any negative emotions or thinking pessimistically, we are more likely to make unhealthy choices. We look to food for comfort, stimulation or a pick-me-up instead of thinking of it as nourishment or fuel. When it comes to our frame of mind, stress can seriously influence us, sometimes without us really realizing it. The symptoms and affects of stress affect each of us all in different ways, so here are some tips and tricks to help you manage and alleviate any kind of stress and to keep you on your weight loss path.

Stretching or Yoga. Exercise isn’t possible for all of us, and even if it is part of your routine you might not always have time or the ability to get in a workout when you need it. Doing a simple yoga sequence or some stretching is a great way to release any physical pain or tension as well as the mental pressure and stress you are feeling.

Listen to music. Whether you put on your favorite album or make a playlist, listening to the right music can totally change your mood and can ease your stress. There are so many resources online, from music videos and playlists to soothing sounds and relaxing tones that will fit your situation if you don’t have what you want on hand. But it doesn’t always have to be relaxing music – sometimes we need something energetic and feel-good to boost our mood, or sometimes we need something angry or sad to help us embrace our stressful feelings and release them.

Make a To-Do list. If you have a lot on your plate, it can help to get organized and make a plan to tackle everything you need to accomplish. A little bit of planning can help your day, week or month run smoother and decrease your stress over deadlines, upcoming events or anything else on your calendar.

Do an activity you enjoy. This may seem obvious, but sometimes we get so caught up in our stressful situations that we can’t think about anything else. When we are rushed, nervous, or pressured in work or personal situations, sometimes we don’t want to or can’t step away from them. But taking a break and doing something that will make you happy, even if it’s just for the moment, is always a good idea. That can be as simple and quick as reading a chapter of a book, visiting a fun website, shopping online or making a tea. Or it can be something like having lunch with a friend, going for a walk or making plans for the future that you can look forward to.

Make sure you are getting enough sleep. Though we may not always have a choice when it comes to our sleep schedule, don’t overlook it. Lack of sleep can increase our stress which can effect us in so many ways from the moment we wake up until we finally go to sleep at night. Not getting enough sleep can leave us cranky, tired and vulnerable – which ties in to our next tip.

Watch your caffeine, sugar and snack intake. When we are stressed it can make us feel exhausted, anxious and defenseless to the bad decisions we don’t want to make. We seek out sugar and caffeine to pick us up and wake us up, or we look to sweets and salty snacks to keep us occupied and satisfy our cravings. You don’t have to deprive yourself, just make sure that you choose healthy options and keep it in moderation.

Meditate. If you don’t know the sources of your stress, meditation is a great way to take a pause, reflect and loosen up. It may help you identify your stressor, or it’s just a perfect time to clear your mind and find calm. The best part is that it’s free and you can do it almost anywhere for any amount of time.

Identifying your stressor is an important part of getting rid of it. We may not always be able to just walk away from what is stressing us, but knowing where our stress comes from can help us prepare for it and deal with it. This can include family, work, school, general obligations or even internal stress we put on ourselves or the stress of trying to lose weight and get healthy. Or sometimes it’s just nothing in particular, just the every day grind or your daily routine. Whatever stresses you, try some of these tips and take some time to reflect and make your life a little more stress free.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke in Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

When it comes to eating healthy and losing weight, we all know that white refined sugar is one of the first things to go. This can be especially hard for those of us with a sweet tooth, so we may look to artificial sweeteners or other alternatives to still get our sugary fix. And while some are low in calories, they can be full of chemicals. And after all, isn’t a sugar alternative still sugar? The truth is yes, you are still consuming sugar, but there are different benefits and downfalls to each option and some are more nutritious than others. Here is a guide to the sweeteners out there, how they affect us and how they can be used.

Sugar (White Refined)

Though it is well known that white sugar is one of the last things you want in your diet when you are trying to live a healthy lifestyle, do we really know why? Besides cavities, what does it do to us? Many would say that it is addicting, and while it may affect your dopamine levels (your brain’s happy chemical) it is not officially proven that this is true. But that doesn’t meant that it isn’t a hard habit to break. Most of us grew up with white sugar and we associate the taste with happiness, pleasure and a reward. Breaking the mental ties with sugar is just as hard as keeping it out of our coffee, but it will help you in more ways than just weight loss. Recently a link was found between sugar and unhealthy levels of blood fat, which can worsen your cholesterol. And while sugar does not cause diabetes, there is still an association with sugar consumption and the disease. It can also increase inflammation and cause a spike in your blood sugar. Cutting sugar out of your life can be tricky, and some of us can’t go cold turkey, but some of these sugar alternatives may be able to help.

Honey

Honey is probably the most well know sweet alternative and many of us may use it already. There are a lot of pros and cons to honey. Even though it is high in many vitamins such as B2 and B6, and is also high in iron and manganese, it’s glycemic index is worth noting (higher than agave but still lower than refined white sugar). And even though it is known to have anti-fungal and antibacterial affects, and raw and dark honey are even known to have antioxidants, it is still 60 calories per tablespoon. It can be used as an alternative to refined white sugar and is slightly better than sugar and other alternatives, but it should still only be used sparingly, or avoided when it comes to weight loss.

Maple Sugar

When we think maple sugar we immediately think pancake breakfast, but pure maple sugar is a common natural sweetener that has always been popular. It is high in antioxidants and some minerals, but like honey is it high in calories (50 calories per tablespoon) and it has a specific and strong flavor. It can be used in baking and other recipes as a sugar alternative, but like honey it is not much different from refined sugar except that it is natural and unprocessed.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm trees, it is not processed and it has a low glycemic index. Not to mention that it is also a source of vitamin B8, potassium, zinc, iron and calcium and it also contains antioxidants. But this does not mean that it is a rich source in any of these benefits – real food is always better – but it is more nutritious than other options. It is also said to taste the most like refined white sugar and it can be replaced 1:1 with regular white sugar. So what’s the catch? Coconut sugar is high in fructose (fruit sugar) – it has almost the same amount as regular sugar. And also the cost, it is more expensive than refined white sugar. And it can have a slightly different taste (some people say it is like caramel).

Agave

Many of us have probably seen the word but still aren’t familiar with it. Agave nectar or syrup comes from the agave plant, which is like a cactus, which means that it is vegan. This liquid is the consistency of honey and is similar in color. Some people who do not like honey prefer the taste of agave, and it is said that it also does not have a bitter aftertaste that you sometimes get with artificial sweeteners. It has a lower glycemic index than refined sugars so it is good for weight loss and it is also diabetic friendly. Though something to keep in mind is the fact that it has more calories than refined sugar, but it is also much sweeter so less can be used. It is a great sugar substitute in many recipes such as smoothies, but the translation can be tricky. For example, when replacing white sugar with agave, for every cup of white sugar use 2/3 cup of agave and then reduce the other liquids in the recipe by 1/3 of a cup. It can also cause baked items to brown more quickly, so reduce the heat slightly and bake for a little bit longer.

 Stevia

Stevia became very popular recently for being calorie free and natural, but that doesn’t mean it can be used without control. Just because it has 0 calories does not mean that it will aid your weight loss, especially because it doesn’t help you curb your cravings. It is also important to be aware that some brands may be chemically processed and mixed with sugar alcohols – not all Stevia is 100% natural. Always check the labels, some contain fiber and other components as well. When it comes to flavor it is very sweet, so less may be used when it comes to using it in recipes (but be aware that when substituting for sugar, the ratio is 1:8 which will affect other ingredients).

Artificial Sweeteners

What is the difference between Sweet’n Low, Equal and Splenda? It’s all about what they are made of with. Sweet’n Low is saccharin (an artificial sweetener) as well as dextrose and other ingredients, Equal is aspartame and Splenda is sucralose (a synthetic compound discovered in 1975). And though they are all calorie free, they are completely artificial, offer no nutrition benefits and are full of chemicals. While their lack of calories is good news for weight loss, their contents are far from healthy.

So now that you know the difference between sugar and sweeteners, what’s the best one to use for weight loss? None of the above  Of course I would rather you not incorporate any extra or added sweeteners to your food and go with the natural. However I know that’s not always realistic for many. So if and when you have to add sweetener to your menu then choose agave. It is chemical free and with its low glycemic index, it can have a positive response to your blood sugar levels.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018