This year 4th of July is on a Monday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this weekend. Though the holiday itself is on Monday, we will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These recipes can help you keep your indulging to one day and ensure that you can still enjoy the celebration.

Dry Rub for Chicken

Summer is the grilling season, and 4th of July is a perfect time to enjoy it, but most of us are bored with the same old grilled chicken. This dry rub is exactly the recipe to mix it up.

Ingredients: 

1 1/2 tbsp smoked paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon sea salt or table salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground mustard

1/2 tablespoon thyme leaves

1/4 teaspoon cayenne pepper

Instructions:

Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy!

Turkey Burgers

Give your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders. Use your own clean recipe or try this one.

Ingredients: 

1 1/4 lb lean ground turkey (1 package)

1 tbsp oil

1/4 cup parsley, finely minced

2 tbsp onion, finely minced

1 egg white

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

Cooking spray

Burger toppings of choice (lettuce, tomato, onion, pickles, mustard, etc)

Instructions:

Place turkey in a large mixing bowl. Add parsley, onion, egg white, paprika, cumin, garlic powder, cayenne pepper, salt and pepper. Mix ingredients.

For sliders, shape them into 1/4 cup sizes patties, they will shrink while cooking. For regular sized burgers make patties 1/2 cup size.

Preheat grill and spray with cooking spray. Cook patties for around 15-20 minutes, depending on grill type and pattie size.

Either wrap in lettuce or stick patties on a skewer. Add toppings and enjoy!

Red White and Blue Fruit Salad

It wouldn’t be 4th of July without something red, white and blue! This fruit salad is bursting with flavor, looks amazing and so easy to make.

Ingredients:

Cubed or cut out watermelon (1/2 watermelon)

Cubed or cut out honeydew (1 medium honeydew)

2 cups strawberries

1 cup blueberries

1 cup cherries

2 sliced bananas

2 tbsp coconut flakes

Instructions:

Cubed the watermelon and honeydew, or you can use a cookie cutter and make shapes. You can cut up the strawberries and cherries or leave some or all of them whole. Slice bananas.

Combine and top with coconut flakes. Enjoy!

1 cup = 1 serving

Patriotic Punch

Another great way to make a festive red, white and blue treat with the season’s best fruit is this delicious and refreshing “punch”. You could even cut the fruit into shapes or freeze the fruit in ice cubes the night before for more flavor and decoration. These are non-alcoholic but you could add 1 oz of vodka for the adult version.

Ingredients:

A handful of fruit (blueberries, strawberries, watermelon, apple, pineapple, raspberries, blackberries or whatever you prefer)

A few more piece of fruit for garnish

1 can of plain or flavored seltzer

Ice

Instructions:

Place some fruit in a glass and mash or muddle them. Add a few ice cubes and seltzer then garnish with fresh fruit. Sip and enjoy!

Home Made Frozen Yogurt

The best part about this recipe is that it is completely customizable. Choose your favorite fruits or make new combinations like Strawberry Banana, Mixed Berries, Peach and more. This will make 4 servings.

Ingredients:

6 cups any fruit (can be mixed)

2/3 cup plain Greek yogurt

Instructions:

Either freeze fresh fruit or use frozen fruit. Combine fruit and yogurt in a blender or food processor. Blend until smooth. Pour into medium container and freeze overnight.

Enjoy! And have a Happy and Healthy 4th of July 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

A healthy diet consists of a lot of different factors and finding balance between food groups. Meat and seafood both provide high levels of protein as well as vitamins, minerals and healthy fats. But not all of these foods are equal – some are higher in saturated fats and calories, while some are more lean and have a high content of healthy fat. Healthy fats are monounsaturated and polysaturated fats, which are essential to reducing your risk of heart disease and stroke, and they help lower your cholesterol. One type of polysaturated fats is Omega 3 fatty acid, one of the most well known healthy fats.

When it comes to weight loss, you always want to choose lean and clean over fatty and saturated. That’s why meats like bacon and beef aren’t as good for your health and weight loss as grilled chicken and most fish and seafood. In general, fish is better for a healthy lifestyle because even though some options are higher in calories than others, they are still cleaner than a lot of meats. Take a look at the many benefits and nutrients in some of the most popular and healthy seafood options.

Salmon

Salmon is one of the most well know varieties of healthy fish that can be found at any supermarket or restaurant. It can be prepared a number of ways, but in general the best way to prepare it is to make sure that you keep it moist and tender. Right now happens to be a great time for salmon – it is currently in season (midsummer). Salmon is best known for it’s Omega 3 content and protein, but it is also high in vitamins B12, D, B3 and B6 and a number of minerals. In a 6oz serving of salmon, 80% of the fat content comes from heart healthy monounsaturated and polysaturated fats. The same serving size of beef sirloin has more fat, but only half of that is made of healthy fats. So not only are you getting less healthy fats, you are also getting a ton of saturated fats with the beef option.

Tuna

Tuna is a little more common than salmon, especially when it comes to picky eaters. Many people prefer the taste and like it’s simplicity and versatility. It can be eaten on crackers or lettuce wraps, or made into tuna salad or some even like to eat it plain or raw. When preparing tuna fish at home, rinse the fish under cool running water then pat dry before cooking. Like salmon, it is high in vitamins B3, B12, B6, D and protein and minerals like potassium and magnesium. B12 is required for red blood cell formation and other important bodily functions. B6 is essential to our body’s neurotransmitters, brain development and it helps the body make hormones. Tuna has the highest content of vitamin B3 out of all varieties of meat and seafood – this vitamin helps support adrenal function (hormones), maintain your nervous system and is essential to metabolizing carbohydrates and fats. When it comes to the health benefits of canned vs. fresh tuna, there isn’t much of a difference. Just be careful of the sodium content of canned tuna, and look to see if the fish is packed in oil or water.

Other Fish – Rainbow Trout & Striped Bass

This species of trout is a little less common but should definitely find its way onto your plate for many reasons. It has a mild flavor, so it’s a great option for people who don’t like salmon and it is delicious grilled or broiled. It is a great source of protein, Omega 3’s as well as B12 and B3. It is also low in sodium, saturated fat and cholesterol. Farmed trout is better than fresh – being raised in fresh water means it contains less contaminants and pollutants, including mercury. The same goes for striped bass, it is better farmed – wild striped bass has a high level of mercury so be sure to avoid it when possible. Striped bass is also high in Omega 3’s and B12. It known for being another great low calorie high protein option. Most of the fat in striped bass are healthy fats.

Shellfish  (Lobster, crab, shrimp, clams, oyster, mussels, etc.)

Different shellfish, and even different types of the same variety, contain different levels of benefits, but in general the ones we are listing are a good source of Omega 3’s and other minerals and vitamins and also low in mercury. Oysters are the highest in protein, and they are also know for their high zinc levels (immunity). Oysters are followed by mussels then clams then shrimp, lobster and crab in the list of protein content from higher to lower. Alaskan crabs are also high in those all-important Omega 3’s and are lower in calories. They also contain a high amount of zinc and B12. Different shellfish also have different levels of fats – mussels, shrimp and crab being on the higher end. Clams are on the lower end in terms of fat and contain a good amount of Omega 3’s. They are also know for their high level of iron (about 3x the daily recommended amount of iron). In general, lobsters are still high in the benefits of other shellfish (Omega 3’s, B12, zinc) but they should be enjoyed in more moderation because of their cholesterol count.

The important thing to remember is everything in moderation – everything has a serving size for a reason. Just because something is healthy and good for weight loss that doesn’t mean that it can be eaten without care and consideration. But when consumed in the right way, seafood is a delicious, important and healthy part of anyone’s diet.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Did you know that your mind is so powerful it can actually heal you! When you are positive you are powerful and then you are amazing! Studies show that some positive people have such powerful minds that they can actually heal themselves from illnesses. Of course it’s with the help of medicine and sometimes surgery. But the point is, negative people bring negative situations into their life and positive will bring positive.

 

That’s right – weight loss! Of course the examples above are all important, but the key I want you to focus on is that your mind is so powerful that when you want something enough and you are positive about it you can talk yourself into it. If you are positive and really want to lose weight you can talk yourself into not being hungry. You can talk yourself into being thin! If you don’t believe it – then you are being negative 🙁

When you are positive you believe you are powerful. In fact, you believe you can do anything you set your mind to. If you want it, you can do it – It’s a way of life. Everyday you need to talk to yourself about being positive, and about living positive and most important, believing in yourself. We all know that being positive is a lot healthier than being negative. But did you know that you can actually train your brain to be positive? For some people, being positive is not as easy as it is for others. The power of positive thinking goes way behind just being happy. It is all about approaching life and the obstacles in it with a confident attitude. Facing the day with “I can do this!” because “I can do anything!”

How do you train the brain? You have to tell yourself everyday that this is your life and you can do anything and be the person you want to be. You have to believe that everything and anything is possible. You have to want to be happy and you have to want to be amazing everyday.

When my clients come in to my office I love to use the Eeyore and Tigger analogy:

EEYORE: When clients are not doing the right thing for themselves and they are eating the wrong foods and it makes them feel terrible – they come to me with their head down and they are a little sad and I call them “Eeyore”. I tell them that because they are not doing the right thing they are portraying to the world that they are down, sad, and mopey. Most of the time you don’t even realize that is how you are walking around. But when you are not happy, positive and confident…it’s shows.

TIGGER: When clients come in doing the right thing and eating the right food and losing weight and feeling great – they come in with a big “Hi!” and they are light on their feet, hopping around…they can’t wait to get on the scale. They are talking and telling me how great they have been following and all the wonderful things they have going on…They are my “Tigger”. They are happy and bubbly and it shows everywhere they go.

So what you have to think of now is who are you – Are you Eeyore or Tigger? But more importantly, who do you want to be…I would hope the answer is Tigger. Who doesn’t want to be happy and bubbly and healthy and feeling great. The only way you will feel great, happy, positive and powerful is when you are doing the right thing for your body and your mind. You have to wake up everyday wanting to be the best you can be. Loving the people around you and going out of your way to be happy for yourself and for them. You have to say No to the temptations and welcome the healthy foods you can have. You have to enjoy the exercise and love to be on a healthy path. Life is hard and it’s easy to get down on yourself. But if you are not in a good place today – with your weight, your job, a relationship – you are the only person who can change that. You are the only person who can make the changes in your life to be happy TO BE TIGGER! You are the only one who can become the person you want to be. Don’t sit around blaming everything around you – that’s negative. Be positive and start today and change what needs to be changed.

HOW DO YOU CHANGE IT: The best way to change anything is to have a plan. Write down what you want and what you want to accomplish. Give yourself a goal date. Then make little goals to reach the big goal and work each day to accomplish it.

EXAMPLE: If you want to lose 20 lbs by September 1.

– Write it down and have your program handy and how you are going to eat clean and healthy and the foods that work for you. – Plan what exercises you will do and on what days.- Then write little goals that will help you reach your big goal.

– For example:  If you started today you want to take off 4 lbs by July 1st — and then 2 lbs every week until September 1 = 20 lbs

– I bet you are thinking right now -WOW!  If I follow this I can lose 20 lbs by September 1! YES YOU CAN!

See, you are the only person who keeps getting in the way of what you really want. It’s not the food, it’s not anyone around you…It’s 110% you. Just like you are the only one who can make it happen you are also the only one who can stand in your own way and make it not happen. So, if you want to change your life in a positive way, start by being positive and happy. Today…right now…this moment…be happy about making positive changes. Wake up every day and follow your plan and reach your goal. Nothing amazing changes in a day. To become amazing – It takes hard work and a powerful and positive mind that includes perseverance and happiness.…..start one day at a time.

In a world where you can be anything

Be powerful & Positive

BE AMAZING! 

CONGRATULATIONS MARCIE!!! YOU LOOK ABSOLUTELY AMAZING!!!!!  MARCIE 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

Enjoy all that summer has to offer with these delicious and clean recipes. They can help keep you on track and are perfect for Father’s Day this weekend or any summer get together.

Red Lentil Veggie Burger

If you’re grilling this weekend, this recipe is perfect. This recipe makes 6 burgers. Lentils are legumes that contain a high amount of nutrients like folate, fiber, iron, protein and many vitamins. To make these burgers you will need:

2 cups water

3/4 cup dried red lentils

3/4 teaspoon salt, divided

1 cup diced onion

1/2 cup finely diced carrot

3 garlic cloves, chopped

2 cups chopped mushrooms

1 teaspoon dried marjoram (spice, optional)

1/4 teaspoon black pepper

1 tablespoon lemon juice

3 egg whites

Cooking spray

Burger Toppings

1. Start by boiling the water, lentils and 1/4 teaspoon of salt in a pot. Reduce to simmer and core for 20 minutes. Drain and set aside.
2. Heat a pan with cooking spray and add carrot, onion and garlic. Sautéed for a few minutes. Add 1/2 teaspoon of salt, mushroom, marjoram and pepper. Sautéed for another few minutes.
3. Add this mixture to a bowl and let sit for 5 minutes, then add the lentils, lemon juice and egg whites. Mix then cover and chill for 30 minutes.
4. Divide the mixture into 6 equal patties. Spray pan or grill or foil with cooking spray and cook patties on each side for 5 minutes.
5. Top your burger with ingredients of your choice – lettuce, arugula, onion, tomato, mustard, etc. Enjoy!

Shrimp Scampi

This is a clean version of a tasty recipe that is perfect for summer. This will make 2-4 servings.

You will need:

1 tablespoon vegetable oil

1/4 teaspoon crushed red pepper flakes

2 medium zucchini, cup into noodles

1 lb shrimp, shelled and deveined

1 tablespoon minced garlic

2 tablespoons lemon juice

1/4 cup vegetable stock

1. Start with a warm pan sprayed with cooking spray. Add garlic and red pepper flakes and cook them for 1 minute, stirring.
2. Add shrimp to the pan and cook, stirring occasionally, until they are cooked and pink on all sides. Season the shrimp with salt and pepper then put them in a bowl and set aside.
3. Add zucchini noodles and lemon juice and stock to the pan, stirring occasionally for 2 minutes. Then add the shrimp back into the pan and combine everything. Plate and enjoy!

Seafood Salad on Cucumber

This is a delicious and easy appetizer that only takes a few ingredients. You can make light salad with any type of seafood – shrimp, crab, lobster or tuna – or you can buy it from your local grocery store, or the Innovation Store!

If you make it at home, just add 1 tbsp of light mayonnaise to any protein listed above. You can also add extras like celery, onion or even jalapeño for a little spice.

Simply scoop the salad onto slices of cucumber and enjoy!

Homemade Popsicles

It wouldn’t be summer without ice cream! Here are some healthy and clean alternatives that you can make at home. All you need is an ice cube tray, small glasses, disposable cups or a popsicle mold and some tooth picks or popsicles sticks. After these are blended and poured, let them freeze for a few hours or overnight. Serving size depends on the size of the popsicle.

Pina Colada – Blend 1/2 banana, 1/4 cup unsweetened coconut milk, 1/2 cup fresh pineapple and 3 ice cubes.

Green Watermelon – Blend 3/4 cup cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced) and 1 cup chopped spinach.

Skinny Fudge Pop – Blend 1 cup unsweetened chocolate almond milk, 1 1/2 cups vanilla non fat Greek yogurt, 2 tbsp cocoa powder, and 2 small bananas.

Ginger Peach Tea – Steep 8 black tea bags in 2 cups boiling water for 5-7 minutes. Add 3 pitted and pureed peach to a pan with 1/2 cup water and 1 tablespoon fresh chopped ginger. Bring to a boil, stirring frequently. Simmer for a few minutes. Combine tea and peach mixture, then pour into molds. You can even add a couple chances of peach to each one.

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness 8031 Jericho Tpke Woodbury, NY 11797 469 7th Ave Manhattan, NY 10018