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

Eating vegetables is something that not everyone enjoys, but we all know that it is an essential part of eating clean and losing weight. We all have our little tricks for making them tasty – cooking them, steaming them, broiling them, covering them in salt or spices, or some times they are best raw. But what many people don’t know is that there is actually a difference when it comes to consuming vegetable cooked or raw. Some vegetables are at their nutritional peak when they are cooked, while others loose some of their healthy benefits. 

The difference lies in the type of nutrients. Some vegetables contain water soluble vitamins and enzymes. This means that they dissolve in water, so when they are heated in water or steam is created, the nutrients disappear (not completely, but they are depleted). Vitamin C and B are two of these vitamins, and they are often decreased in cooking. Potassium, calcium and iron are minerals that are decreased by more than half in the cooking process. In general, these vegetables are called cruciferous, and they include cauliflower, cabbage, broccoli, brussels sprouts and other similar green leafy vegetables. Kale, beets and red peppers are a few more examples – beets can lose a quarter of their folate when cooked and peppers lose some of their vitamin C. 

On the other hand, some vegetables get a healthy boost from cooking. One reason is that when certain vegetables are cooked, their cell walls become less rigid which means that they are easier to absorb and we can easily take in their nutrients and digest them. The heat can also release antioxidants in some vegetables. Asparagus is one example – the heat from cooking ignites its glutathione which is a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals, which is why it is know to help fight certain types of cancer. Mushrooms increase in potassium when cooked. Carrots should also be cooked – they will have more beta carotene, which is an antioxidant that can be converted into vitamin A and improves eye and bone health. Spinach is a great vegetable to cook – you will be able to absorb more iron, magnesium and calcium. 

One way to keep the nutrients in your vegetables is to choose a fast cooking method so your vegetables spend the least amount of time cooking. Steaming and microwaving are two quick methods. It’s also important to keep in mind that vegetables start to lose nutrients as soon as they are harvested, so store them properly and only buy what you need so nothing sits around too long. If possible, buy locally and what is in season to obtain the most nutrients. 

The bottom line is that vegetables are still full of benefits no matter how you consume them. They each offer their own range of vitamins, minerals, fiber and antioxidants and they will always be an important part of a healthy lifestyle.

~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

One of Spring’s biggest holidays is this weekend – Easter! This is a holiday that can sometimes spread out over a couple of days, so make sure you have a plan for the days you are eating clean and enjoy your Cheat Day! 

One of the main things to watch out for this week is Easter candy. There is a time to indulge and a time to say no. Maybe you buy some candy early to fill easter eggs and baskets, so make sure you aren’t snacking before your day to indulge. And once the holiday is over, no more! Don’t over buy so that you have leftover candy lying around. We sometimes do this when we have an reason to buy candy and treats, using a holiday as an excuse to have them when we normally wouldn’t. We think, one more piece of chocolate or candy on Monday won’t hurt, I don’t want to waste it. I’ll get rid of it tomorrow. Or, I’m saving it for the kids. No excuses! The weather is warming up and summer is around the corner. Now is not the time to fall off the wagon. Last week it was St. Patrick’s Day, this week it is Easter and Passover is in just a few short weeks. Whether you celebrate some or all of those holidays, now is the time to be on your toes. Think about your goals. Is it a certain event or time that you have in mind – Spring break, summer, or a birthday, anniversary, wedding, or other event approaching? Or do you just want to achieve your goal for personal reasons – confidence, pride, achievement, strength. Whatever it may be, now is the time to be on your best behavior. 

Planning is the key. Think about the treats you want to enjoy and think about your schedule for the next few days. Maybe you are attending or hosting a family dinner or a party. If so, plan to make or bring healthy dishes so you have options. You can make a festive veggie platter:   

Or you can make these adorable carrots and hummus cups: 

Or jump into spring with a fresh fruit salad. You can add sprigs of mint (shredded) for a delicious flavor, or juice from a lemon or lime for more flavor and to help preserve the fruit. Combine fruits of your choice in bite sized pieces. Use fresh fruit when you can, or if you buy canned fruit make sure it is in 100% juice and is not sweetened.  

Maybe your kids have a school event or an Easter egg hunt, which is great. Getting outside and enjoying the weather with your friends and family is an awesome way to spend the holiday. Walk as much as you can and plan other activities, such as arts and crafts or games. 

Planning ahead can only help. Enjoy the holiday and make this most of this week. 

Happy Easter!

~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

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.

•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!