HOW IMPORTANT IS WATER FOR WEIGHT LOSS? Staying hydrated encourages proper metabolic function. Your body is up to 60 percent water and needs water to function properly. Being dehydrated prevents your metabolism from running at peak capacity. That’s definitely not good when you’re trying to lose weight.
DID YOU KNOW: You should aim to drink at least half your bodyweight in ounces. For example if you weigh 160 pounds you should aim to drink about 80 ounces (10 cups) of water each day. Keep in mind that’s a minimum. If the weather is hot and humid, you will sweat more. This means that you need to consume higher levels of water. And, if you are doing any type of activity that makes you sweat, you need to consume additional water to replace the fluids that you lose. Yes, you’ll probably pee a lot more than you’re used to when you first starting upping your water intake. But trust me, there are so many health and weight loss benefits that come with water intake.
BENEFITS OF WATER:
I LOVE WATER! I credit everything to my water intake. I wake up at 5:30am every morning – and by 7am I have already consumed 4 – 16oz bottles of water. I drink it throughout the day and I always drink another 4 – 16 oz bottles right before bed which is usually around 1:30-2am. Maybe it’s because I am a pisces and spiritually a fish I love everything about water. I love to drink it, and swim in it. It’s so fresh and clean for my body inside and out. I love how it makes me feel and look.
FINAL TIP: Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load, and improve the function of all your tissues. If you want to live your healthiest self – drink your water and make it a priority in your life for you health, weight loss, your body and mind. Everything runs and looks better when you are continuously hydrated.
~Love to Live Healthy with Josephine Fitzpatrick
Now that the end of July has approached us I want you to look back and think about where you are today and where you thought you would be. Four Weeks ago on July 1st I asked you where did you want to be at the end of July…. Did you reach that goal? Did you put the work in like you promised yourself? Sometimes these can be very tough questions to answer especially if we know we didn’t do what we wanted – but they are even harder when we know we didn’t even try.
Yes we can all agree Summer is hard. But if we really think about it – weight loss is always hard. It’s a time that we are taking in less than our bodies need so we are hungry. It’s a time that we have to walk away from temptations that always seem to be there. My point is if you keep waiting for it to be easy – it will never happen.
I want you to remember while you are contemplating and waiting for an easier time – I have thousands of clients who are doing the right things and losing the weight and feeling great. I tell you this because I want you to always remember you are no different then they are – the only thing different is you keep stopping yourself from what you really want. When you decide to start working a little harder, being okay with being uncomfortable, and committing to walking away from temptation – I promise you will see the results. You have to stop getting in your own way. Stop waiting and start doing .
SECOND LOOK: Think back on July. How did you feel? Was it making you happy? Did you feel healthy and in control. If the answer is yes you feel great and you are doing great – then I’m super happy for you because there is no better feeling. If the answer is you are not feeling good in your body and mind and you have lost control – then you need to change it.
HOW TO MOVE FORWARD: Lose the weight now. Start today. Stop thinking that it’s summer and using it as an excuse that requires you to over indulge in food and alcohol – because it doesn’t. What you need to do is commit to making yourself feel good. Put the time and real effort into it. Work hard for what you want and walk away from what you know doesn’t make you feel good. It doesn’t mean you can’t go and enjoy with others – it just means you have a plan walking into where you are going and what you are doing when you get there. If it’s not your cheat day then you stay on program and plan what you are eating, and if you are drinking you are giving up your snacks it’s that simple. Have a plan and follow through with it – and know in your heart that when you stick with it that is what is going to really make you feel your best. Don’t make it harder than it has to be. I promise you everything you walk away from and deny yourself from having – will still all be there when you have your cheat day.
YES IT’S HARD TO STAY ON PROGRAM IN THE SUMMER
BUT IT’S SO MUCH HARDER TO NOT FIT IN YOUR CLOTHES.
If you are really honest with yourself you know that when you stay on program that feels so much better than cheating. When you are cheating it’s for the moment when you stay strong and on program it’s for the results. I can’t say it enough – do the right thing and you will feel so much better – whether it’s weight loss, work, family, relationships, or vacations – life is about planning and following through and doing the right things. The reason we do this is because it’s what makes us happy. We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good. We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it. When you have a plan you can accomplish all those things. Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.
DO WHAT IS RIGHT NOT WHAT IS EASY
~Love to Live Healthy with Josephine Fitzpatrick
[dt_sc_hr_invisible_small]Shakshuka is a middle Eastern dish traditionally made with poached eggs in tomato sauce and spices. In this clean version, it features egg whites, onion, spinach and spices. Perfect breakfast option![dt_sc_hr_invisible_small] [dt_sc_hr_invisible_small]Ingredients:
•1 lb bag of spinach (fresh or frozen)
•1/2 tsp paprika
•1/2 tsp cinnamon
•1/2 tsp coriander
•2 tsp cumin
•Salt to taste
•1 tbsp oil
•Egg whites (depends on size of skillet)
1. Dice the onion.
2. Heat skillet and add onions and spices. Cook until onion is soft.
3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.
4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.
5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.[dt_sc_hr_invisible_small]
Root Vegetable Medley
•2 red onions, diced
•2 cloves of garlic, chopped
•2 sweet potatoes, peeled and cubed
•1 lb carrots, cut into 1 inch pieces
•1 lb beets, peeled and cut into wedges
•1 lb celeriac, peeled and cubed
•Zest of 1 lemon
•Zest of 1 orange
•2 tbsp chopped fresh thyme
•2 tbsp chopped fresh savory
•1 tbsp chopped fresh tarragon
•Salt and pepper
•1/2 tsp ground coriander
1. Heat oven to 375 F and coat large casserole dish with cooking spray.
2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.
3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.
4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.[dt_sc_hr_invisible_small]
•One 4-serving size package of Jell-O vanilla pudding mix
•2 cups skim milk
•1 packet Crystal Light Lemonade powdered drink mix (the size that makes 1 pitcher)
•One 12 oz container of low fat Cool Whip
1. Add pudding mix and milk into a medium bowl and beat until smooth and thick.
2. Beat in lemonade mix until combined.
3. Fold in Cool Whip.
4. Chill before serving. 1 cup serving is one dessert/snack.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!
• MATZAH – 2 Matzah with 1 tbsp of peanut, almond or Sun Butter, light cream cheese or 1/2 avocado = meal
• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of
fruit or 1 cup of fruit = meal
• MATZAH AND EGGS – one Matzah with 3 egg whites = meal
•1/2 container Light tuna or chicken salad or egg white salad with 1 matzah = meal
• 1 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah =. Cat 3 Snack or you can do 2 slices with 2 matzah as a meal[dt_sc_hr_invisible_small]Matzah is only once a day and remember never eat just to eat. If you don’t need it, don’t eat it. You don’t want to end the night feeling bloated and sick. Like you over did it and you regret it. Instead, you want to end the holiday feeling amazing and in control. You will enjoy the food, but also what is really important – the company and the celebration.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Have a Happy Passover and Safe Travels to everyone going away!
~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
SCALE NOT MOVING?
If the scale stopped moving it’s most likely because you stopped moving too! Rainy days and quarantines can make for a very unhealthy lifestyle for weight loss and health!
DID YOU KNOW…. Based on a study of more than 220,000 people, researchers found that the longer you spend sitting down every day, the higher your risk of dying prematurely, even if you engage in regular exercise. And if that isn’t scary enough then you should know sitting down for long periods of time isn’t just bad for your metabolism, it can also make you age quicker too. New research has found that sitting down for long periods of time even with regular exercise can make a person’s cells age prematurely. Yikes!
Why does this happen?… Because you are not meant to sit you are built to stand upright. Your heart and cardiovascular system work more effectively that way. Your bowel system also functions more efficiently when you are upright. You are also meant to move! When you are moving, your overall energy levels and endurance improve, and your bones maintain strength. Moving your muscles helps your body digest the fats and sugars you eat. If you spend a lot of time sitting, digestion is not as efficient, so you retain those fats and sugars as fat in your body. — Yikes again!
Interesting fact…. Your legs and gluteals, are the biggest muscles in your body and when used they burn the most calories. That’s why runners, long distance walkers, and lower body training will always have and create leaner bodies because they are working their legs and gluteals, and burning the most calories. These large muscles are important for weight loss and overall strength to help stabilize the body. Sitting for long periods can lead to weakening and wasting away of the large leg muscle and gluteal muscles. What happens when your leg muscles waste away?… you don’t burn as many calories because you no longer have the biggest muscles in your body and if that isn’t bad enough you end up with all fat and cellulite. Because prolonged periods of sitting reduce blood flow and that creates fat and cellulite. Just another big reason to get up and go…..
Live Longer!… Physical inactivity contributes to over three million preventable deaths worldwide each year. It is the fourth leading cause of death due to non-communicable diseases. It’s also the cause of approx. 30 per cent of breast, colon cancers, diabetes and heart disease. So next time you are at your desk and working 8 hours straight think about the damage you can be doing to your body. Set the timer and make sure you are moving. It’s something you have complete control over to change.
Feeling Sad?… We don’t really understand the links between sitting and mental health as much as we do the links between sitting and physical health. But we do know that the risk of both anxiety and depression is much higher in people that sit more.
Have I made my point yet?… if not, let me make it clear — it’s time to stop sitting and start moving! And walking your plate to the sink doesn’t count.
Move More In Quarantine….. An hour of exercise a day is just not enough in quarantine. Before quarantine you were exercising an hour a day and then you were running errands, work, sports, shopping, kids etc… Now you exercise and hour a day and you sit a lot more than you used too.
A SIMPLE FIX:
Today is more challenging than ever because you are not always on the go. Being sedentary is definitely going to play a part in how your body looks and functions. So whether you are cleaning, playing with the kids, walking, biking, jogging, …. find the time to move and make the excuses to keep moving as much as you can. It will help you mentally and physically feel so much better today, tomorrow, next week and next month.
IT’S NEVER ABOUT HAVING THE TIME — IT’S ABOUT MAKING THE TIME
~Love to Live Healthy with Josephine Fitzpatrick
Hi Everyone! This is your Mid-August Check in! I just want to make sure that everyone is on the right path because we all know how easy we can take a wrong turn. Seriously, the end of August is so dangerous for so many reasons. Vacations, no schedules, the feeling that the end is coming or the very common and damaging — Im just gonna “wait” until September to get back on track— I’m reminding you not to do it to yourself. I’m not saying that I want you to be perfect. I know in August that is not realistic for so many of you and that is okay. But what I am reminding you is that regardless of where you are right now if you have a plan and stick to it you will feel so much better than going completely off the cliff and then trying to climb back up in September.
Put everything aside regardless of what you have done up until now. Good, bad or somewhere in between let’s continue to move forward in a very positive mindset. From now until Labor Day have a plan and follow it through.
Planning is so important because it helps us understand what we are actually capable of at this moment. Different times of the year we are capable of different things. Some may be more strict in the winter or the summer or right before vacation. For others they are strict because they are getting married or turning a certain age, or planning big parties and celebrations. We all want to look and feel our best when big exciting things are going on in our life. It creates motivation that comes on more urgent and rapid. And that’s great because we can use it to our advantage when we have it. But when you don’t have that sudden urgency is when you have to maybe have more of a realistic plan. One that fits you right now.
What I want you to think about is where you are right now. If you are struggling to stay on program then change your day. Maybe your plan is too strict for what your life is right now. Maybe you need an extra on program snack or to add in a drink or two or an extra cheat meal on the weekends when it’s not your cheat day. Remember whatever changes you make right now are not forever. They are for right now. So add an on program extra snack or change whatever part of the day or week you are struggling with to give yourself a little extra. Im always here to help you navigate your day. But the point is to have the plan so you know what you are trying to achieve. Even if you won’t lose as much the key is you will follow through on your planned day and even more important you won’t gain. Once you get through your planned day you will feel more accomplished and then maybe next week or the week after you can start to make it even more of a weight loss day by getting rid of the extra snack or extra cheats. Make the plan realistic for you this week and once you get a solid week of following your plan then you will feel better and more confident moving forward.
REMINDER: For those going on vacation it’s so important to follow through with your plan. If you don’t follow your plan you know by mid vacation you are going to be miserable with how you feel. Stick to your plan – even if the plan includes when you are cheating it’s still a plan and will keep you in a great place mentally which is what vacation is about. Vacation is not about going and sabotaging yourself – putting you in a place of feeling bloated, heavy and miserable. Vacation is about resting the mind, having some fun with those you love and staying in a great place of happiness — making happy memories.
Maintain – Follow your program and have planned cheat meals when needed. When you do this you must follow the 80-20. Eat clean 80% of the time and 20% of the day you are off (maybe dinner and drinks or dinner dessert or for the breakfast lovers you cheat breakfast and clean the rest of the day). Plan it and follow through and I promise you will feel so much better come September. You may not be exactly where you want to be but you will feel so much better than where you could be.
Losing Weight Is Always an Option – Now of course if you want to lose weight you can do that! I can’t tell you how many clients have continued to lose weight this summer. Just to mention a few we have very exciting — Joe just reached his 50lb weight loss this past weekend!! Woo Hoo!!! So proud of him!! And Lauren reached her super awesome 25lb loss and Ilene is at her new low since she started! I can go on and on about the clients that lost weight this summer. They went into the summer with a plan to stay on program and lose weight and they are following through with it. So if that is something you want to do- don’t wait — start now and do it.
Do the right thing and you will feel so much better – Whether it’s weight loss, work, family, relationships, vacations — life is about planning and following through and doing the right things. The reason we do this is because it’s what makes us happy. We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good. We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it. When you have a plan you can accomplish all those things. Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.
Final Thoughts – Just because it’s a plan doesn’t make it easy. We all have difficult days and it’s on the hardest days tha you have to find your strength to follow through. Reach down and find it and talk yourself through it. You are capable of so much more than you might be willing to work for at that moment but if you get past that one moment of weakness you will feel so much better and it will make such a big difference on so many levels.
THERE ARE PLANNER AND DREAMERS
PLANNERS MAKE THEIR DREAMS COME TRUE.
~Love to Live Healthy with Josephine Fitzpatrick
Don’t let the rain fool you in NY today. — Can you believe we are another week closer to summer. Another week closer to vacations, staycations, camp, beach and many social days and nights. Yes another week closer to bathing suits and shorts. If you haven’t already I think it’s time you set some goals! Don’t ever feel like there is no more time. There is always time to make a change and if you want it bad enough you will do it. Just remind yourself that it’s the journey is where all the changes happen. I have seen clients start two weeks ago and they already are so happy they began. Even when they are not nearly as close to goal as they want to be it doesn’t matter – they feel lighter, no bloat and they are on their way to feeling better and better every week. Sometimes we put things off when really we should just be starting. No excuses just do it.
Where do you want to be in a week — 2 weeks— a month? Where do you want to be by July 21st? August 1st? or when the kids return home from camp? Maybe even September or Labor Day can be your a goal for you. Yes summer is hard to lose weight– but getting through summer feeling out of control and over weight and staying that way is even harder. Don’t ever feel like it’s too late and don’t ever give up on yourself and never ever give up on your goals and dreams. Because it really doesn’t matter what time of the day or year it is. If you start now by mid July you won’t be at goal but you will be so happy you started and you will feel so much better than you do today. The bottom line is if it’s something you want and you are willing to work hard for then you will make it happen.
HERE ARE 3 MINDFUL STEPS TO HELP YOU STAY ON TRACK OR GET BACK ON YOUR HEALTHY PATH:
I really can’t say it enough you have to plan your day. Know where you are going and what you are eating. You should never be at a time when you are without a snack on you in case you need it. When we try to wing it we end up sabotaging ourself. We start with having a little handful here or there and before you know it you are taking in twice as much as you would have with a meal and on program snack and you are still not satisfied. PLAN- PREPARE-FOLLOW THROUGH. When you have your meals and snacks planned and prepared you will have success! There are plenty of things in life that are really hard and we have no control of making them easier. Eating clean, losing weight and feeling great are all things that if you do the right thing, plan your day, and make the right choices then they become easy. They become second nature and most important they become a way of life.
Summer is literally around the corner. Keep it simple. Stay on your path and do the right things and life will simply become easier. Because even if you have obstacles in your life that are challenging and hard — when you feel healthy and fit even the hardest obstacles will become easier to deal with. We all know that when you can put on your summer shorts and bathing suit and feel comfortable and confident — there are not too many problems that can come your way that you won’t be able to deal with a smile on your face. Because at the end of the day when you are in control and you feel good about your body and you are feeding your mind and energy healthy — everything in your life is just lighter, easier and happier.
You can’t always control what goes on outside but you can always control what goes on inside
~Love to Live Healthy with Josephine Fitzpatrick
As we approach Passover, Easter and Vacations – there are a few things I want you to think about when it comes to your Weight Loss, Health and Feeling your best.
Let’s start with remembering that the Holidays are about celebrations with two beautiful meanings behind them: Freedom and the Resurrection of Life. We never want to forget why we are celebrating and spending time with family, friends and loved ones. It’s about the celebration and the people – not the food. It’s not about who has what or what you are eating, or how much you can eat. Sometimes we take the wrong perspective on what is really important. Like we forget to think about how lucky we all are to have this time together and to share in the family togetherness, traditions and memories we are making today and remembering those who passed. This holiday make it about new and old memories shared with laughs, stories and always about the love that is around you. We live in a rush -rush world that we easily get tied up in negative stress instead of all the amazing positives we work so hard for everyday. Keep your holidays and vacations about the positive. Because it’s the happy positive times in life that get us through the stress and negative times.
Start with knowing what you are doing and have your plans going in so you can feel great from the start of your positive Holiday/Vacation to the finish of it. Sometimes when we go in with our focus in the right place – we stay on path and really celebrate and enjoy what we should.
Here are some choices to follow to keep your Holidays and Vacation on Path:
VACATIONS: This is where it can get a little tricky. If you are going on Vacation following the Weekend Holiday(s) or you are celebrating the holidays on Vacation – you have a couple of choices.
Regardless of which one you choose – your body needs time to adjust. No scale until after you come home and get right back on program and have a solid 110% week and then go on the scale.
Whether you are home or away incorporate some exercise. Get out and walk. Do it before breakfast and again before dinner. Play miniature golf; swim; hike; row; play tag or “I got you last” (our favorite:). ;
When you are 100% all week you really enjoy your cheat treats. You enjoy it because you are not cheating everyday and everything taste so much better when you don’t do it all the time. Same goes for vacation. Enjoy it and all that comes with it. We don’t have them every day so you want to feel the best and live the happiest you. Don’t do anything or make any choices that you know is going to make you feel uncomfortable or take you out of that happy vacation feeling. Think things through and make the right choices that keep you in a happy place. You are the only person in charge of your happiness. Keep yourself feeling good – because how you feel will determine your day.
Everyday you are in charge of your happiness
Before you make a choice make sure it’s one that will make you happy
Much love and happiness from the staff of Innovation
~Love to Live Healthy with Josephine Fitzpatrick
MARCH IS THE MONTH OF TRANSITIONS
This week has been mentally tough for everyone. With the threats of snow and the cold weather it can be challenging to remember why we are restricting ourselves from all the comforting foods we could be having. but this is the time you have to constantly remind yourself that summer is going to sneak up on you and when it does you want to be ready.
In only a couple of short week we will be taking the coats off. Think back to a time when you were not ready to reveal yourself. It could have been last spring or last week on vacation. When everyone is taking coats off and you wished you could keep yours on because you were not mentally or physically ready to reveal what was underneath. March and April are transition months when the weather changes from Cold-to Warm – to Some very Hot Days. Think of this as your transition months as well. you want to take where you are right now and continue on with where you want to be. When it’s hot you want to be ready for it and when coats come off and shorts go on you want to be following the same transition from winter to spring to summer. you don’t want to be that one person walking around with a winter coat on or a long sweater because you didn’t do what was good for you right now.
Think about and motivate yourself for what you have coming up in the Spring and Summer. Whether it’s Graduation parties, Vacations, Bar Mitzvah or Sweet 16. Keep reminding yourself that you are preparing right now to be and feel the best you can for what’s ahead. Shop online for spring and summer outfits and bathing suits. It doesn’t always have to be a special occasion it can just be that you want to be prepared for the BBQ and Beach season that you love and want to be ready to enjoy. When it’s 90 outside you don’t want to be in cover ups and long jeans. You want to be feeling good and confident in your skin and your clothes.
Living the program makes you happy. When you get through these tough weeks you will feel so much better and you will feel the mental strength that comes with staying strong and on your path. When you follow your program and you get through these tougher weeks the results will be amazing. The sun will be warmer and you feel better and you look better and act better. We have had a lot of returning clients in the last two weeks. Some come back just to reboot – others may have let vacations and holidays get the best of the them — some just feel better when they come in. But what I have learned from all of them is one thing they all seem to say — Being on program feels so much better than being off program. It doesn’t matter if they weren’t cheating everyday – it’s really not about that. It’s about having the control, and that amazing feeling of lightness in your body that you feel when you live the program. As soon as they had the feelings of being off for an extended period of time whether it be 2 weeks or 2 months they realized that they started to not feel well — feeling sluggish, out of control, and just not as happy as when they are on program. It doesn’t take long both mentally and physically to learn that your body responds best to living the program.
When you don’t do the right thing by your body it takes away confidence and self control. You quickly fall into sabotages and bad habits and before you know it you look back and think why did I do something that made me unhappy/ I was so happy on program and doing the right things for my body and mind. Yes – just like this week – it may sometimes feel restricting but that is such a better and easier feeling than not being able to get your pants on or feeling the lack of confidence when you are walking into work or attending a party. Or most important just feeling miserable in general because you just don’t feel good about yourself or your health.
The truth is feeling good about yourself and eating healthy is the most important thing you can do. It sets up your day anyhow you perform in it. From taking care of your family, to being productive at work. When you don’t do the right things and you don’t feel good about yourself it affects everything including your confidence. It’s not always easy but you must make it a priority to stay on your path. I see you all and read the texts and I know when you are on and feeling good you are completely different from being off and not feeling good about yourself. So while March may be challenging and difficult I can assure you that the challenge of staying on program is going to be a lot easier than the challenge of entering into Spring and Summer in a body that you don’t feel good in.
The First Step to Transitioning is Deciding that you are
Not Going to Stay Where you Are!
~Love to Live Healthy with Josephine Fitzpatrick