love to live healthy – Page 25 – Innovation Weightloss & Fitness

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

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February 15, 2016By Josephine Fitzpatrick

Summer is a Perfect Time for Weight Loss

For many of us, summer feels like it’s already coming to an end after the 4th of July. May and June went by in a blur and all of a sudden it’s the peak of summer and fading fast. Whether you are happy with your weight loss progress or starting to realize you wish you had done more or started sooner, summer is a great time for weight loss.

Wearing shorts and tank tops can make many of us feel self conscious, but you shouldn’t let it keep you from trying to make a change. In fact, there are many things about summer that are already helping you on your way.

The first is the fact that summer foods are generally much lighter than fall and winter foods. Numerous fruits and vegetables are in season and make a delicious, hydrating snack such as cucumber, watermelon, strawberries, cantaloupe and more. Having 1 cup of fruit as a snack can help when you are craving something sweet and will help you stay hydrated – the fruits and vegetable listed above are made up of at least 90% water. You can even add them to your water to make hydration more interesting, although a tall glass of water is much easier to consume in the warmer months than in the wintertime. Summer features a lot of other healthy foods like grilled chicken and veggies, seafood, light and crisp salads, avocado and burgers made from salmon, turkey, vegetables and more. Summer highlights barbecuing and lighter, simpler recipes instead of heavy sauces and meats that bring us comfort in the winter.

Another great thing about summer is that you are probably being more active without even knowing it. You don’t have to be a gym rat to lose weight, but the extra activity is certainly helpful. Whether you are swimming, spending time at the beach, enjoying summer activities like water skiing or hiking, visiting a carnival, etc. you are raising your heart rate and getting in some healthy activity. Even traveling offers a lot of fun opportunities to be on the move – walking the streets, shopping, exploring an amusement park, seeing the sights or strolling through a museum for example. In the wintertime we tend to want to stay inside and hibernate, so don’t let this time go to waste!

The last factor is accountability. As it was said before, 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 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.

~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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February 15, 2016By Josephine Fitzpatrick

Studio Hours This Week and Summer Advice

Hi Everyone

THIS WEEK STUDIO HOURS

Innovation Woodbury Studio will be OPEN this week Monday and Tuesday ONLY.

Our landlord is replacing all sidewalks in front of the entire building and there will be no access into the building. We will be OPEN Monday 7/20 and Tuesday 7/21 our regular scheduled hours of 9-6pm and we will be CLOSED Wednesday 7/22 through Saturday 7/26 and will re-open Monday 7/28 at 9am.

Josephine’s schedule has changed since her return. If you would like to schedule an appointment to see Josephine please contact Jeff. If you think you have an appointment please confirm with Jeff 516 835-1680. Only confirmed appointments by you will be put on calendar. Thank you 🙂 If you would like to schedule a phone consultation for this week with Josephine please contact Jeff to schedule it.

If you are not ready to come back just yet because it’s summer and you are happy maintaining (hopefully not gaining 🙂 ) – Please contact Debbie so she can put your membership on hold innovationdebbie@gmail.com

WHERE ARE YOU THIS SUMMER?

Summer can be a very tricky time of year. Longer days, fresh fruits, parties, barbecue, celebrations and vacations can put us into a gain very quickly. Take a moment and know where you are and where you want to be.

If you find that you are struggling, maybe it’s time to take a couple of weeks and appreciate where you are and be okay with maintaining for a couple of weeks. Sometimes we are so busy chasing after a number we forget to stop and appreciate where we are at the moment. If you have recently lost weight but you are not at your goal, maybe it’s time to take a moment and enjoy your loss. That doesn’t mean to start eating whatever you want whenever you want. But enjoy your summer and keep your days clean and indulge a little more in the evenings. Maintain for a little while and enjoy your recent success. Then when you are ready you can go back on your weight loss journey to reach your final goal.

If you just started and want to continue losing or if you have been on the program and want to make a healthy summer a part of your weight loss program and keep losing, then make sure you stay on your path both mentally and physically. Remember how important this is to you. Always have a plan of what you are doing, where you are going and what you are eating. Never ever wing it. In order to reach your goal you need to have 6 weight loss days and one day off. You can’t be a little off everyday and lose weight. Remember: it has to be the most important thing to you morning, noon and night. It has to be the most important goal at all times, including when you are out celebrating, not just when you step on the scale. Keep it simple – If you stay on your path and keep making the right weight loss decisions that work for you – the weight loss will come.

The summer goes by fast and before you know it, camp is over and vacations are a memory. Whether you choose to Lose – Maintain or Gain this summer…be okay with your decision. Remember the only people that will live with the outcome of your results is you and your loved ones — The choice is always yours.

“Attitude: It is our best friend or our worst enemy.” ~John C. Maxwell

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

43 Likes

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February 15, 2016By Josephine Fitzpatrick

Focus on What You Have to Gain

When it comes to weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain.

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow.

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

49 Likes

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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

48 Likes

February 15, 2016By Josephine Fitzpatrick

Get Ready for Summer – Half Marathon Training

WANT TO HAVE A SUMMER READY BODY?

TRAIN FOR A HALF MARATHON

LONG ISLAND HALF MARATHON

SUNDAY MAY 1st

TRAIN WITH JOSEPHINE & STAFF

TRAINING PACKAGE INCLUDES

*UNLIMITED RUNS

*NUTRITION RUNNING MARATHON PLANNING

*2 FULL BODY STRETCHING CLASS

(learn the proper way to stretch)

*2 UPPER BODY STRENGTH SESSIONS

(to help hold those arms up for a long distance)

*INNOVATION RUNNING SHIRT

RUNNING SCHEDULE

Monday & Thursday 5pm

Tuesday & Friday 12:30 pm

Saturday 1pm

Sunday 10am

Sign up is mandatory for all running sessions

Runs are unlimited – come to as many as you can!

FIRST RUN – FEBRUARY 29TH

Beginner & Advanced Runners are welcome

CLIENTS $225

NON CLIENTS $250

Sign up at Front Desk February 22-27th

February 27th is last day to sigh up

Any questions email josephine

innovationjosephine@gmail.com

“As you move outside of your comfort zone,

what was once the unknown and frightening

will become your new normal”

*Lucky raffle*

Just a little extra incentive. At the end of the marathon we will have one lucky winner. We will pick a raffle that will include all the clients that completed the marathon. One lucky winner will receive a full refund.

*Race fee is not included – all applicants are responsible to sign up for Marathon

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

51 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

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February 7, 2016By Josephine Fitzpatrick

Cooking with Clients

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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

55 Likes