Start with your kitchen. Keep all foods organized and separated. Many people can’t always get rid of unhealthy foods because of family or kids, so making healthy food accessible can often be the first step to making a smart choice. If your refrigerator or pantry is jammed with a mix of healthy and unhealthy foods, is hard to say what you will reach for in a moment of craving? Make healthy options easy to see and reach for. This will also help you keep track of your go-to foods so you never run out. 

 

Once you are stocked, prep your food. Some people like to prep meals ahead of time, but even just washing, cutting and preparing vegetables and fruits can be a big help. Separated all food into snack or meal-sized portions and keep them in an easily accessible space in your refrigerator. Make reaching for a healthy snack as easy as reaching for a cookie. You can even go a step further and combine foods like veggies and hummus or peanut butter and apple slices in the same container for a complete and quick snack. 

 

Making healthy food part of you routine will help you stay regular and stay on track. You don’t have to deprive yourself of your favorites – finding healthy alternatives to your staples can make the transition to clean eating easier. Switch milk or creamer for skim milk or almond milk. Like ice cream? Keep 40 calorie fudge pops in your freezer. Need a sweet or salty snack at night? Make sure you have portioned snacks of the approved foods you crave like popcorn and sweets and you don’t have to lose out when you need your fix. 

 

Even if you buy healthy foods they won’t make a difference if they just sit in your kitchen. Putting in the extra effort to plan and prepare will take the thinking out of making the right choice and simplify your day. Don’t let “I didn’t have a choice” become an excuse. Something as simple as packing your lunch, keeping healthy snacks in the car, or stocking your kitchen with healthy foods will help you get that much closer to 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

 

Fiesta Lime Chicken (6 servings) 

 

Getting a little bored with the same old grilled chicken? This recipe for a delicious chicken marinade will give you some added flavor to keep things interesting. It will make enough marinade for 6 chicken breasts. You will need the juice from 3 limes blended with 1 jalapeño (cut and remove seeds), 5 garlic cloves, 1 teaspoon of salt, 1/2 cup chopped cilantro, and 5 tablespoons of oil in a blender or food processor. Place the chicken in a Ziplock bag with the marinade and let it sit in the refrigerator before grilling or cooking. 

 

Quinoa Salad (4 servings) 

 

This next recipe combines flavorful vegetables with fresh and sweet fruit. The mix of flavors is a surprisingly tasty combination. To start, cook 2 cups of quinoa in 3 cups of water. Once it is cooked, sauté 1 sliced leek and 1 minced garlic clove in 1/2 tbsp of oil with salt and pepper for about 5 minutes. Add 1 bunch of chopped asparagus and continue to sauté for another 5-10 minutes (until asparagus is tender). Stir in 1 cup of diced strawberries, 3/4 cup of fresh or frozen peas and 1 cup of chopped parsley. Heat for a few more minutes then remove from heat. Whisk together 2 tablespoons of oil, 3 tbsp of lemon juice and 1/4 tsp of sea salt for a light and simple dressing. Mix together quinoa, veggies and dressing and enjoy!

 

Shrimp Lettuce Wraps (4 servings) 

 

This recipe is an exciting and tasty twist on regular chicken, turkey or tuna lettuce wraps. Take 1 lb of shrimp (peeled and deveined) and sprinkle with salt and pepper after rinsing and drying them. Add a drizzle of oil to a skillet and sauté the shrimp for 2 minutes on each side. Slice some veggies of your choice into thin matchsticks – cucumber and carrot are great options. Then you can make an optional dipping sauce by whisking 3/4 cup low fat sesame ginger salad dressing with 2 tbsp of creamy peanut butter. Assemble the lettuce wraps with a lettuce leaf of your choice, a couple strips each of vegetables and 2 shrimps. Drizzle with a small amount of peanut sauce and enjoy! 

 

Kale Smoothie (1 serving)  

 

A smoothie is a perfect healthy way to start your day packed with vegetables and protein. This delicious green smoothie is made from 1/2 cup of kale, 1/2 cup of spinach, 1/4 cup of pineapple, 1 cup of unsweetened almond milk, 1/2 cup of ice and 1 scoop of vanilla protein powder. This healthy breakfast is full of vitamins and minerals such as vitamin K, vitamin A, vitamin C, calcium, iron, fiber and much more…and it tastes sweet and refreshing.

~ 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 the highlights of Easter weekend for kids and adults is the Easter basket and Easter candy. When looking for something healthier than the typical candy, try some dark chocolate. You could even make dark chocolate bark with some healthy add ins such as roasted pumpkin seeds, dried fruit, nuts or even wasabi peas or sea salt. It’s a healthier option that’s still a sweet treat. To make it, chop one pound of dark chocolate into fine pieces and microwave 3/4 of the chocolate for 30 seconds. Stir with a spatula and repeat the heating at 30 second intervals until the chocolate is melted and smooth. Add the rest of the chocolate and stir until all the chocolate is melted. Pour the chocolate onto a large baking sheet lined with foil or parchment paper. Spread the chocolate evenly in the pan and sprinkle on your toppings. Let the chocolate cool until set (at least 4 hours, or 30 minutes in the refrigerator) then break it up into small pieces. You could put the pieces into little bags and put them in an easter basket or give as gifts.

If you’re looking for something simpler, a festive fruit or vegetable plate is a great option. Carrots and green veggies such as celery or broccoli make a healthy and easy appetizer or snack. You could add even more vegetables or a mix of fruit and make a colorful egg shaped platter.

  

Instead of reaching for candy while decorating eggs, you could boil a couple extra eggs and have them as snacks. Another festive snack takes just a few simple ingredients – add hummus to small pots and stick baby carrots in each.

Passover includes a lot of healthy foods that can be enjoyed without worry and included in some interesting dishes. You can make a bitter herbs salad by combining romaine lettuce, radicchio, arugula, celery, scallions, parsley, dill, mint, and a dressing with garlic, salt, lemon juice and olive oil.

Charoset is a sweet and healthy spread that is made from a combination of nutritious foods. To make it at home, combine raisins, pecans, almonds, dates, figs, ground cinnamon, unsweetened applesauce and fruit juice in a food processor.

Chocolate no-bake macaroons are a great healthy and festive dessert option. They are also vegan, nut free, gluten free, dairy free and kosher. In a bowl, mash 1 banana then stir in melted coconut oil, maple syrup and vanilla extract. Stir until well blended then add cocoa powder. Add unsweetened shredded coconut and a pinch of sea salt. Scoop rounds of the mixture onto a baking sheet lined with parchment paper. Place them in the freezer for around 20 minutes or until ready to enjoy.

Have a Healthy and Happy Easter and 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