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

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

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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

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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

February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart: 
 
1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor. 
 
2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is one of the healthiest foods for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, quinoa and even mustard for an extra healthy meal or snack. 
 
3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack. 
 
4. Exercise regularly. Check with your doctor first to know how much activity is good for you, but exercise is the best way to build a strong heart. Walking is the simplest way to get your blood pumping. Swimming, cycling, skating, and jumping rope are also great ways to move you body and step it up a little more. A class like Zumba or Soul Cycle can be a fun way to get your heart pumping, just make sure you can handle this cardio workout. Weight training and resistance bands will help you stay in shape and can increase “good” cholesterol, and working with a trainer can help make sure you get a personalized and safe work out. Yoga is also a great heart healthy activity that combines stretching, breathing and relaxation – something that is important to our last heart heath tip.
 
5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself. 

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

When it comes to losing weight and your immune system, the two go hand in hand and constantly affect one another. When you eat healthy and lose weight, your body is working at its best and you are more likely to have a strong and top performing immune system. But when you are overweight, your body struggles to keep itself healthy. Bad eating habits and overall poor health have been linked to diseases ranging from the common cold to cancer, heart disease and diabetes. A strong immune system and healthy body is especially important in the winter time when we are susceptible to colds, flus, pneumonia and other seasonal ailments.  

You know that heavy, sluggish feeling when you are overweight? Where you just feel like something isn’t right and your body is suffering. Being overweight is associated with being in a chronic state of inflammation, meaning you constantly feel bloated and uncomfortable. This chronic inflammation seems to promote a state of overstimulation of the immune system, which keeps your immune system from running normally. So while your body is dealing with the extra weight it is carrying, it can’t fight off diseases and infection. 

The good news is that a number of studies have shown that losing weight can reverse the damage done to the immune system. Not only will you feel better, but you may also improve your resistance to bacterial and viral infections when you immune system is able to work at its best. Losing weight has also been known to diminish or even alleviate certain diseases such as diabetes and sleep apnea. Some people are even able to stop taking certain medications because their body can take care of itself better. Many diseases affect us because of what we eat and they way we treat our bodies. When we are not eating clean and healthy, we are putting toxins in our bodies every day that clog our arteries, puts stress on our hearts, slows us down, and risk our health in so many other ways. 

One thing to keep in mind is that forceful and extreme weight loss can actually lower your immune system. Vigorous exercise or drastically lowering your caloric intake can affect your immune system and your body’s fat reserves, and leave you vulnerable and at risk for disease. This is why moderate exercise and healthy eating is always suggested. Your body needs time to adjust to your changing habits. According to one study, moderate caloric restriction increases longevity and boosts the immune system to help fight off chronic conditions. When you are trying to lose weight of course you have to restrict your normal eating habits. The bottom line is you always have to eat less, and it’s okay to be a little hungry. But you should never be starving. Eating clean and healthy foods and the right portions gives your body the nourishment it needs to be at a healthy weight and keep your immune system working at its best.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018