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Category: Healthy Tips

eatcleanfamilyfeel goodgoalshappyhealthyHealthy TipsMotivationSUMMERweight loss


[dt_sc_hr_invisible_small]Summer days are here and they are harder than any other days of the year. But they are still just as important as any other days of the year. If you want to lose weight you need to plan and always be back on track every week regardless of where you are or what time of year it is. Being back on your path every week is important for many reasons. It gives the week purpose and a sense of control in your week ahead. Another great thing about being back on track every week is it gives you a chance to regroup, put the weekend behind you and be even better than the week before. It’s fine to have weekend fun but the importance of getting back on plan and doing the right thing every week will result in how you look and feel the following weekend. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Summer is not Easy: Summer is a time when it’s harder to stay on track and have 110% days. But sometimes just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but if you eat what you want when you want you will gain the weight right back. If you are 80%-20% then you will get 80% results. If you are 60%-40% then you will get 60% results. You see the clients around you. Many who have kept the weight off and maintained. They do it because they are on program and live the program. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program in order to enjoy the one Cheat Day a week. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in the Summer, but it’s very doable and necessary- especially in the Summer.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]You can continue to lose weight if you really want too: Most people gain between 7-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to lose weight, if you want to look good and feel good then you have to do good things for you body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But staying on program is what is going to make the weight come off. Staying on program makes you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and changes the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s a much harder concept to follow in the summer, it’s what makes you feel your best. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Choose your battles: If you know you are having long weekends at the beach or on the boat – then you need to try and be 110% Monday through – Thursday. If you want to lose weight this Summer but don’t want to be super strict – then be amazing on the days you can be. And on the days that are more challenging – try and be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but try to make them On Program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and on 110% on program the following day. My point is, the great days will help and will count in your overall summer. You may not see the weight loss every week but you will see it by the end of the month. Instead of losing 1-2 lbs every week in July – you might lose 2 pounds by the end of July and 2 pounds by the end of August – and both are much better than gaining 10 by September.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Change Your Focus for Summer Months: If you already made the decision that you want the summer to be less about dieting and more about enjoying then you need to change your focus. Many clients will look to just maintain through the summer and get back on program in September. That is totally fine and may give you the mental break you need. In order to do this you need to still be mindful everyday about what your choices are. Instead of focusing on losing, focus on not gaining: Some clients will cheat one week and the next week be 110%. Others will be amazing Monday through Thursday and Cheat Friday through Sunday. Try and make changes where you can even on the days you are not 100%. If you want extra drinks give up your snacks. If you want extra snacks then make your meals smaller. Try and make even the smallest positive changes on the days your are off program. This way even though you are having more Cheat Days the changes will not necessarily help you lose but that’s okay – because what they are doing is helping you from gaining.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]At the end of the Summer days and Summer months – we have to accept what we have done. While it’s great to party, drink, and indulge – if you continuously over do it – you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference – every good choice will make a positive one. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]LOVE YOURSELF ENOUGH TO LIVE A HEALTHY LIFE[dt_sc_hr_invisible_small]

~Love to Live Healthy with Josephine Fitzpatrick

ChoiceseatcleanExercisefeel goodhealthyHealthy TipsLifestyleMotivationSUMMERweight loss


[dt_sc_hr_invisible_small]KEEP IT SIMPLE[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Do you ever notice how there are so many things in life that we make so much harder than they should be? Even when we want things to be simple and we want to do the right things, we can find a way to make them difficult. Like losing weight. We know what we have to do and yet we keep putting it off and putting it off, and before you know it, we are in a place that feels impossible to escape. It’s just so easy to give in to the cravings and our surroundings. But at the end of the day when you are laying in bed you wonder, Why? Why did you go off your path when you know that staying on it is what makes you feel your best?[dt_sc_hr_invisible_small]


[dt_sc_hr_invisible_small]This week keep it simple:[dt_sc_hr_invisible_small]

  • [dt_sc_hr_invisible_small]Follow your menu
  • Have one Cheat Day a week
  • Exercise once a day (plan it and do it)
  • If you fall off you get right back on. Don’t let one day turn into one month
  • Give 110% because even if it ends up less it will be more than giving no effort at all
  • Be accountable – if you go off, own it don’t ignore it
  • Don’t stop weighing yourself weekly – that is the same as ignoring it
  • Stop putting your weight loss off. If you need to get back then do it now.
  • The longer you wait the more weight you will have to lose
  • Understand there is no magic pill. If you want to lose weight you need to eat less and follow the program. It’s very doable that’s why there are so many who lost the weight and continue to keep it off.
  • Stop making excuses
  • Put the work in everyday and you will see the results. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Im super excited to say right now we have literally hundreds of “sharks’who have stayed on program and continue to lose weight and feel great — proving it can be done if you want it badly enough. They have made enjoying life first and food secondary. For them there is no better feeling than eating clean and feeling amazing. They show it everyday in how they look and feel. They are super excited about summer! They love to get up and get dressed in clothes that they want to wear, not clothes they have to wear. Being on program is a way of life and they love to live it.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]If you haven’t been in a good place, don’t wait for the perfect time to do what you need to. There is never a perfect time. Start today and don’t look back. Don’t think about why, and don’t even overwhelm yourself about where you are starting. – Focus only on where you are going and how badly you want to get there. Everyday that you make amazing is one day closer to where you want to be.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]The Simplest things often give the best results[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]

clean eatingeatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss


[dt_sc_hr_invisible_small]WHAT MAKES YOU HAPPY? I was recently talking to a client about how important it is to follow your menu and really understand that anything over the amount is going to make a difference in your weight loss. She said to me, “I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job – is that good?” I said you have to treat it like that. But it’s doesn’t have to be negative job – it should be a positive job. It’s a job that you love to do. You want to eat clean and be healthy, so yes treat it like an important positive job in your life or the alternative is to be negative about it and you will keep sabotaging yourself and keep gradually gaining. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOUR CLOTHES FIT?  Think about your clothes and how they fit you – how do you feel in them. This is a big topic because so many times a client who is not doing the right thing and gains weight will often say to me “but my jeans still fit me.” My response is always – but do they really fit? They may be on your body but do they really fit? Are they tight to the point you feel like you can’t breath or you have to constantly pull them up over your tummy. I know you all know what im talking about – because the same pair of jeans can fit and be tight and uncomfortable or they slip on where you feel amazing and thin in them. Only you have the control to determine how your clothes fit and what you want to feel like in them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FACT: DID YOU KNOW: Most people don’t even realize how much weight they had to lose until it’s off their body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT YOU DO TODAY WILL REFLECT TOMORROW: The bottom line is if you are asking if it’s good to treat your health and weight loss like a job then ask yourself this question – Are you happy where you are? Because I can tell you first hand that my clients who obsess about it and treat their health and weight loss like it’s a job are very happy. They wake up happy because getting dressed is not an issue. They go out and have fun because they feel good. They are excited for summer and even more excited to go shopping for it. So yes, while they may be obsessive and work hard and treat their weight and health like it’s a job – the pay off they get for it is priceless. So ask yourself right now, are you happy with the effort you have put in to yourself, your health and your weight? Are you excited to go summer shopping and excited for all the outdoor parties and barbecues that will be coming your way soon? Do you wake up excited and happy and full of energy? Understand that this is all real, I am not exaggerating at all. I hear the clients who do not do the right things and continue to make it a struggle on themselves because they constantly put food ahead of their happiness. I see how it makes them unhappy. Then I see the clients who make it a priority to stay on program. Yes they all have their own struggles, it’s not easy for anyone but they still do it. They have learned to love how they feel more then they love the instant gratification of feeding into a craving. You have to constantly remind yourself which is more important to you and what will make you happy.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOU REALLY FEEL? There is no faking it and you can even feel it in your own mood – when you take care of yourself and you eat right and you lose weight you FEEL GREAT! You have more energy and you spring out of bed. You are excited to feel that lighter feeling that you know can change your day from bad to good. But if you are not feeling all these amazing things then it’s time to take your health and weight loss seriously and treat it like the important job that it is. Because then and only then will you get the pay back of feeling happy, healthier, lighter, fitter, energetic and strong. It’s not always about the number on the scale – it’s about doing the right things and feeling good. You feel good and your personality shines – you feel like crap and your personality reflects it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT NEEDS TO BE ABOUT YOU: What we don’t always realize is weight loss is so much more than just the number on the scale. Because everything in our life stems from how we feel and how well we take care of ourselves. Feeling good or bad will result in having a good or bad day. Feeling good and treating your body well is going to result in how you approach life and all the good and bad obstacles that come with it. If you are feeling happy, healthy, fit and strong you are going to get through the rough days a lot better than if you are feeling heavy, bloated, sick and depressed. In fact, studies show that overweight people have an 80% higher rate of depression than people of a healthy weight. Why? Because you always feel better about yourself when you are taking care of yourself. Sometimes just having the feeling of control over what you are and are not eating can change your day from bad to good. You have to decide what is important to you. Find a motivation to help get you there and make a commitment to make your health and weight loss a priority! A job that you are excited about doing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know you have heard this before from me but I need to repeat it – you need to start somewhere. If you are already in a good place then I am super excited for you to continue to be amazing! If you are not feeling great and have no control then you need to get right back on program TODAY! I promise you, after one week you will feel good after two weeks you will feel great and a month in you will never want to go back to your old eating habits. But you need to start because in order to be happy with everything else in your life you need to start with YOU![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DO IT NOW
SOMETIMES LATER BECOMES NEVER[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
eatcleangoalsHealthy TipsMotivationSUMMERweight loss


[dt_sc_hr_invisible_small]WEIGHT LOSS WEEK REMINDER[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Hello May! Warmer weather has finally arrived. It’s time to really stay focused on what our weekly goals are. The more consistent you are the better the results. Get through your week one day at a time. Success comes with hard work. Put the time and work in and you will get the results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The days and weeks go fast. Before you know it will be Happy Cheat Day! When you follow the program it’s an easy thought process. Monday you are ready to eat clean again, and by Wednesday you are thinking about your Cheat Day and by the weekend you are ready to enjoy it. Stay strong and remember, to have the best results it’s six days clean on program days and then you enjoy your one Cheat Day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is no room for error: You are eating meals and snacks every day. You are by no means starving during the week (even though sometimes you may mentally feel like it). But because you have your meals and snacks and a Cheat Day every week – you must remember there is no room at all for error. Every extra bite is going to make a difference. That’s the mind set that is so important when losing weight. You are either off or you are 110% on – and there is no in-between. When you stick to your weight loss days 110% and follow your meals and snacks it creates the weight loss – but more importantly it also gets rid of bad habits. The habit that you feel the need to pick, bite, graze throughout the day and not count it. You should not want and absolutely do not need to be picking, taking extra bites, or having a piece of an appetizer, or finishing your kids leftovers. When you do that – all the “little extras” add up and they will make a difference on the scale from a weight loss to a maintain and sometimes even a gain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Today’s Weekly Weight Loss Tip = Stick to your meals and snacks. When you want to lose weight you are either “off” or “110% on” – there is no in between. The six clean days are what create the weight loss and why you can enjoy a Cheat Day. There is no room for “extra.” Everything counts. Every bite, taste, sip, piece – counts. Live by this and love it – because when you learn to really live and eat clean for six days you not only love that you no longer have cravings, and no longer feel the need to pick or graze all the time, but those six clean days are what really make the weight go down and what really makes you enjoy and feel entitled to your Cheat Day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Cheat Day is the best day and truly enjoyed when your other six weight loss days are 110% clean. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
eatcleanfeel goodHealthy TipsLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]IT’S TIME TO SHOW UP FOR YOURSELF[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A client recently asked me how am I always so focused…. While I’m happy I look that way I assure you I’m not. No one can ever be 100% focused 24/7. I have days like everyone else where I think the universe is just off and I feel it — and it throws me off. But when that happens I don’t make excuses of why I should cheat – in fact, when that happens I have learned how important it is to show up for myself. It’s when I don’t look for anyone else to tell me to stay on or go off — I become my own best friend and I tell myself “Josephine stay on your path and push through this you will feel better if you do it than if you don’t do it.” And sometimes I have to repeat it over it and over but while im repeating it im doing it. I explained we all have weak moments but it’s my weakest moments that I know I need to be there for myself. When I am there for myself pushing through it I know it’s only a couple of days until everything clicks again – the universe feels right and I am right back to laser focused. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]BECOME YOUR OWN BEST FRIEND: Most of us are very good at supporting family, friends, and loved ones. It’s amazing how we can keep caring about others and forget about taking care of yourself? Ask yourself why are you not there for yourself the way you are for others? Sometimes it’s because we spend so much of our time either on automatic pilot, doing routine things, overworking, or doing things for others, yet, when you need to be there for yourself – 90% of the time you don’t show up. Aren’t you worth showing up for?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THE MOST IMPORTANT OPINION IN YOUR LIFE IS YOUR OWN: Think about the vast amount of time you spend in your own company. You wake up with yourself, you spend the day with yourself, and you go to bed with yourself. Whether or not you speak out loud, you will have more chats with yourself than with anybody else. The most important opinion in your life is your own. This is fine, as long as you like yourself. If you don’t, you can probably imagine that the results can be very destructive. Your mind has no choice but to believe what you tell it. So if you think you’ve done a bad job, or that you are not good enough, that’s what you will ultimately believe – regardless of how much praise you might receive from others! The positive opinions of your boss, your friends or your partner, no matter how important they are to you, will not override your own negative one.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]AVOID THOUGHTS THAT WEAKEN US: So it would make sense to try to avoid thoughts that weaken us, when we consider that our own thoughts are the source of everything that goes on in our lives. If you believe that life is worth living – your thoughts will help make that belief an everyday reality. Alternatively, acting as your own worst critic is guaranteed to make you feel unhappy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T BE THE PERSON THAT MAKES YOUR OWN LIFE MISERABLE: Does it sound strange, that you could be the person who makes your own life miserable? It’s true, we are emotional beings whose personalities are created by our own self – and our surroundings. This is why im constantly telling you it’s so important to surround yourself with positive people, thoughts, and positive environments.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SHOWING UP FOR YOURSELF: Showing up for yourself should be one of your number one priorities to take care of yourself first — starting with your inner minds, souls, and bodies, because it helps you prepare for the day, week and month that you are about to embark upon. For me, I meditate, I pray, I eat right and I exercise – all of these things help me stay laser focused but more importantly they help me be there for myself when I get mentally weak. It’s as if my body knows to take over because it knows the routine. This is when I remind myself “push through it” – and while I’m reminding myself my body is going through the motions it already knows so well. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips on how to start showing up for yourself and being your own best friend? [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. Start right now by giving yourself permission to be exactly where you are- it’s okay where you are as long as you know where you want to go. You know yourself better than anyone else so you know what you really want – keep reminding yourself of it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Notice negative self talk, and change it and make it constructive. You know that little voice in your head – the one that tells you that you aren’t good enough, or that you aren’t worthy of your goals. Talk to yourself like you would convince your best friend –  I AM WORTH IT. It may sound silly but we forget all the time how easy we put off things that are important to us. If you want to lose weight and feel great – then tell yourself everyday you are worth it – you are worth putting in the work – putting yourself first and believing in yourself that you can do this. Instead of putting it off – make it a priority.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Think about your relationship with yourself — how you speak to yourself, how you listen to your emotions and how you respond to your needs. Make sure you are kind to yourself, listen to your wants and needs, and motivate and inspire yourself with things that make you happy. This is why I eat right, meditate, I pray, I dance, and I run….. they make me happy and put me in a good place – and this helps me stay focused with everything else in my life. And trust me I don’t always feel like going out for long run – but even when I don’t want to – I do it anyway because I know doing it makes me feel better than not doing it.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. HAVE A MANTRA – something that you repeat in your head when you are feeling weak minded. I bet you already know mine 🙂 – if you don’t here it is and you are more than welcome to use it
“Doing it makes me feel better than not doing it”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. Treat yourself with kindness and compassion when it comes to listening to your emotions and responding to your needs. Talk to yourself about your own worries, fears and concerns the same way you would talk to a friend. We often tell ourselves things in our own head that we would never say out loud to someone else. We are aloud to make mistakes – but be honest about it. Remember you love yourself unconditionally, you made a mistake or had a hiccup — big deal move on, own it and keep telling yourself you got this, you can do this. Mistakes may slow you down but don’t let them stop you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know I say it all the time – the story you tell yourself is the story you will live and it’s the story you will believe. That’s why it’s so important to tell your mind positive things, a positive story,  like any best friend would. Remind yourself daily what makes you happy and how you are worth feeling amazing. At the end of the day I want you to remember that the most important thing you can do for yourself in this lifetime is to be there for yourself – show up when you need it and be your own best friend – because you deserve that.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU WANT TO REACH YOUR GOALS
~Love to Live Healthy with Josephine Fitzpatrick
clean eatingeatcleanfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]THE TIME IS NOW:  Just when you thought you had it all in control life comes and throws a busy week at you. Don’t worry you are not alone. But this is when you really need to be your strongest because if you give in or give up – there may be no time before shorts and bathing suit — and that is simply not an option before summer begins. What you need to do is remember we all slip and fall – but it’s how long it takes you to get back up and get back on your path that will determine your success. Don’t worry about “ why” you did it and just move forward and try your hardest not to do it again. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you have come back to the program, are starting new or if you have been on but losing your way – then you need grab hold of it ASAP before it controls you. You have to remember and remind yourself how unhappy you are when you are not doing the right things. One client who recently got back on program texted me after two weeks and said “I want to live like this forever – I feel so good I don’t know why I ever went off“.  We all know when you are doing the right things and eating the right foods you feel so good, in control and just better!” You have that control feeling of knowing what you are doing. You go to bed feeling a little hungry and wake up feeling amazing. So why keep sabotaging yourself when you know this is how you love to live and feel. The answer is simply – weight loss is hard and it doesn’t take much to talk yourself into a bad decision. This is when you have to always be your strongest. When you are physically weak you need a strong mind. You have to stay positive and remind yourself how much better you feel when you continue to do the right things — and just as important remind yourself how much worse you feel when you are not doing the right things.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE TO BE POSITIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you get to a positive state of mind.  There is no magic. You accept where you are and you move forward to where you want to be. When you are not in a great place it can be the hardest time to push yourself to get there – but it’s also when you need to push yourself the most. You will always believe the story you tell yourself. So either you can do it or you can’t – it’s always up to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Sometimes it will take you being really focused to do the right things – planning ahead, reminding yourself over and over what you want, walking away from the temptations, and pushing aside all the negative feelings – focusing only on where you want to go. Reminding yourself constantly that when you stay positive and on program – it is the only thing that will change the way you feel mentally and physically about yourself and about everything around you. Keep it simple -yes you are a little hungry and can’t have what you want when you want it but in return  when you do the right things and you follow your menu you feel better. When you feel better you act better and you even speak nicer to everyone around you – you think happier thoughts throughout the day and you let go of any negativity.  Every good decision leads to another one. Even when the scale doesn’t move as much as you wanted it to you will still say how much better you feel mentally and physically by following your menu. Will it be hard – of course it is. But just focus on one day at a time and one solid week at a time. You have to stay positive and know if you put the time in and you follow your menu and you stay true to 6 clean weight loss days with 1 cheat day — It will only take only one week to start feeling so much better.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you feel the struggle here are some tips to help you:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 1.  LIVE THE PROGRAM: Don’t get into the habit of going off and on program, you will end up with more Cheat Days then clean days. In order to live the program there are no “do overs” or “starting fresh” it’s just a continuation of your life. You had an unexpected Cheat Day? Then that becomes your Cheat Day, you don’t just start again. If you eat extra in a day but still keep to on program foods then you call it a Maintain Day. When you get to a great number you don’t just start going back to your old habits, you continue on with the program. Six days clean and one day to indulge should be your way of life.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 2. PLAN PLAN PLAN:  I can’t say it enough but if you plan your days before you start them you have a 99% chance of sticking to them. Don’t go through the day just not eating or trying to wing it – because once you start eating you won’t stop. If you feel that you can get through the day okay but your nights are sabotaging you? Then save your snacks for night time when you need them. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 3. DON’T MAKE YOUR OWN RULES: Follow what works for you. You know when you have your 6 on program days and 1 cheat day you lose weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 4. OWN YOUR MISHAPS: If you ate it – own it. The very worst thing you can do is try and fool yourself because that isn’t hurting anyone but you. Don’t compromise – don’t conveniently “forget.” Own it and move on. If you find that you went off for a meal, a day or a night – don’t starve yourself to try and make yourself feel better because it will only backfire on you. If you go off for any reason – keep it simple and just get right back on. It’s not the end of the world – it’s life and it will happen. The most important thing is what you do after it happens. Remember – there is no magic pill to make it go away. The only thing you can do is own up to the fact that it will take you a little longer to get to where you want to be. And maybe owning the thought that it will take you longer is exactly what you need to prevent it from happening again.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. WATCH THE ALCOHOL: One drink is a snack and 2 drinks are mind changing. – I don’t even have to explain that because you all know what I mean.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are on your game and doing amazing – stay there!!!  Remember how hard you have worked to get to where you are and constantly remind yourself how easily control can get away from you – stay mindful. Only you have the power and determination to stay on program and continue to do the right things. It’s always good to look at where you started and where you are now. Even if you are not where you want to be yet, you have to celebrate your success and enjoy the journey. Weight loss is HARD! And when you are doing amazing you have to be proud yourself and feel good about your accomplishments every day. Find the positive in your changes and celebrate them by feeling good. If you have been struggling THE GOOD NEWS IS IT’S NEVER TOO LATE! If you want it and it really means that much to you then you need to do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It all starts with you. Your choices – Your decisions, and your positive mindset. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OUR LIVES BEGIN TO CHANGE
THE DAY WE DECIDE WE WANT IT TO[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
Choicesdieteatcleanfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss


[dt_sc_hr_invisible_small]ARE YOU COMMITTED TO YOUR GOAL OR YOUR EXCUSES? [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]What does the word commitment suggest?  It usually evokes a strong sense of intention and focus. It typically is accompanied by a statement of purpose or a plan of action. Very often, we utilize this word in regard to promises we may make about the seriousness of something like weight loss, work or relationships. The difficulty is when it comes to weight loss we sometimes ignore the process necessary to achieve that goal. If we learn to commit fully to the process then the outcomes will be what they should be. But, if we commit to the process only to give in to temptation and excuses – then you will be left frustrated and uncomfortable in your skin. So I ask you again – are you committed to your goals or your excuses?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You know what the best thing is about the Innovation program? You can literally go back on and follow your menu and within a couple of days you already feel lighter and healthier. You instantly get that self control back and you know that if you stay on, then in just a couple of weeks you will lose weight and feel great again. In fact, the program works so well that many times you go on and as soon as you start losing weight and feeling great you start to find excuses why you need to go off again. So  the issue isn’t how to lose the weight – we know we can go on program lose the weight and feel great – the issue is how to keep doing the right thing and stick to the commitment and walk away from the temptations and excuses.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There are many reasons we lose our commitment: We all have insecurities and doubts. The temptations and excuses are always there so that anytime they can sway you from doing good to bad. Your doubts and anxiety are there because life is hard and it’s just so much easier to give in then to work hard everyday and do the right thing. But you always have to remind yourself – is that what you want? Yes, it’s easy to give in – we can always find more excuses to go off program than stay on program — but only after you give in and you find yourself in the place of uncomfortable misery of being bloated, thick and over weight is when you realize it’s not easy anymore. In fact, now you made it harder than it was before. You see, the truth is when we are hungry we want to believe that eating more will make it better. But it does’t. It’s as soon as we eat “ off program” that we realize we only wanted it because we couldn’t have it. Once we eat it we don’t feel better – we actually feel worse. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OFF AND ON: In the moment you believe that you will just go off and then go right back on. But reality is there is no “off” and “on” there is only “six” and “one”. Six is to stay on program and be the best you can be. Stay mindful, make the right choices, lose weight and when temptation hits and the little devil on your shoulder tells you to do the wrong thing that is when you have to be the strongest – you need to be a SHARK. It’s at that time that you have to remind yourself that it’s not the food that you want. What you want is to fit in your bathing suit this summer and go to the beach without feeling like you wish you were someone else. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]LIFE IS EASIER ON PROGRAM: The truth is life is easier when you do the right thing. I know so many of you know this. Even when the scale doesn’t move as much as we want we just feel so much better- in control – lighter and healthier. We have no stomach aches and our body feels like it’s running properly. So it should be a no-brainer to stay committed to what makes us feel so good. Yet, temptation will always be knocking on the door……. and it will always be easier to make an excuse to do the wrong thing. Everyone can come up with reasons and excuses to cheat. But what you have to remind yourself is not everyone does. That is the moment that separates the successful from the unsuccessful — and the committed from the excuse makers. The clients who are successful keep it to one day. No matter what – it’s one day off. When temptation came they fought hard and remembered what their own commitment to their goal is. They Cheat one day a week and do not find reasons why they deserve more. They don’t give in. They know what is important to them and it’s not the food on the table. They know eating off program is not the answer to their happiness. That doesn’t mean it’s not hard. Life is hard and success is harder. But they fight for what they want and they stick to it and stay on the healthy path. They know that if they see something they really want they will save it for their Cheat Day. They walk away from the temptations and never give the excuses the time of day— because they love to live healthy. They love to feel good. They love to feel in control and they love that their clothes fit them. And most of all they never have to worry about when they are going back on program – because they never give excuses to go off.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STAY TRUE TO YOURSELF:  Obstacles will naturally arise that will try to knock you off your path. But being true to yourself means facing all obstacles, fighting through them with good decisions and continuing on your path even in the face of the most difficult adversity. You must continue to be guided by what you want your outcome to be. No matter what is happening you have to ask yourself is this worth going off program. Is this going to make me happy. — Choose your hard. Is it harder to walk away and be hungry? Or is it harder to give in – eat it and deal with the fact that you gave in to the temptation & excuses (and most likely still be hungry).[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WALK AWAYIT’S ALWAYS EASIER TO WALK AWAY
[dt_sc_hr_invisible_small]One thing we all know is that when you are in a good place mentally and physically you are a happier person.  When you are committed to living healthy and eating clean and feeling amazing in your body – it’s life changing. I see it everyday the transformations that take place week after week. It’s the most amazing sight to see someone who goes from being unhappy in their body to loving how they look and feel. — And if you want to feel that – there is absolutely no reason you shouldn’t have it.  The only thing that is stopping you is your commitment to yourself. You have to stop making excuses. You have to work hard and give it 100% everyday. Because your health and happiness is one thing that is always worth working hard and staying committed to everyday. Love the mind and body you live in.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]RESULTS COME FROM COMMITMENT NOT EXCUSES.[dt_sc_hr_invisible_small] 
~Love to Live Healthy with Josephine Fitzpatrick
eatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]KEEP IT SIMPLE 
HARD WORK = RESULTS[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Think about this past week whether you were on vacation or home – how did you feel? Did you work hard to get to where you want to be and felt amazing? Or did you wish you would have been in a better place? Do you wish you would have worked harder and followed stricter? You see when it comes to weight loss, the closer you follow the more you lose. So when you do the right things that’s when good things and great changes happen.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU FEEL LIKE YOU ARE STRUGGLING THIS WEEK – HERE ARE SOME TIPS TO GET RIGHT BACK ON TRACK: [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) Go back to your menu! That’s right, go back to your meals and snacks and stop looking for things to be exciting. Pick one of your snacks a day that you look forward to and promise yourself that if your day is 110% then you will have that last on program snack. Whether it’s the chocolate nuts, or a glass of wine. Have something that you look forward to just like you look forward to your Cheat Day at the end of the week – look forward to your on program snack each day. That one thing will keep your day clean and on program, just like the Cheat Day keeps your week clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2) From More to Less: Whether you are just starting the weight loss program, returning to it, or coming back from vacation — going from eating more to eating less than your body needs is going to feel like a little torture the first week back. This is when your mental power needs to set in and you talk to yourself everyday reminding yourself what your goal is and how good you feel when you follow and stay on program. Remind yourself that while it will feel really hard it will get easier and you will FEEL BETTER both mentally and physically by the end of the week. Remind yourself that the Cheat Day only works and is only worth it when the other 6 days are 110% on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3) Have a reason, have a goal! Why is this important to you? Is it your health – the way you feel – the way you look. It doesn’t matter what it is — as long as it’s import to you. If it’s important to you then you will do whatever you have to in order to get there. Do you want to wear a skinny jeans, shorts, bathing suit this summer – NO COVER UPS? Taking your shirt off at the beach? At the end of the day, no one can do this but you. So whatever your reason is— it has to be important to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4)  Have a specific goal, long term and short term: Your short term goals will help you reach your long term goals. If you are 147 and want to be 110 don’t look at the entire weight that you have to lose. It’s too over whelming. Start with the short term that you want to get to the 139.9 and get out of the 140s. It’s easier to focus on and you know while it’s not the true goal you will still be beyond thrilled when you see it. When you reach 139.9 your next goal is 129.9, and so on. It gives you realistic expectations that are very doable in a faster pace. You will feel like you are reaching your goals quicker, and at the same time these short term goals are taking you to your long term goal. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5) Have a Vision: Know what you want and take a few minutes everyday to visualize yourself in that position. Reminding yourself everyday and visualizing what you want and how you want to look and feel is an important part of reaching your goals. Our mind is so mentally strong. When you keep telling yourself what you want and that you can do it – you will believe it. Visualize how you want to look and what you want to wear. Think about yourself on the beach this summer or in a specific outfit when you are attending a special event. Stay focused on anything that will keep you motivated.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]6) Keep it Positive: I have said it over and over that you need to be positive. Don’t focus on what you don’t want – ONLY focus on what you do want – it’s a key to any success. Don’t follow the negative or the negative people. There are plenty of people who don’t want to put the work in and who don’t want you to either. You leave them to their own misery and don’t fall prey to the “misery loves company”. Stay strong and stay positive and you will overcome. Positive thinking will take you twice the distance as negative thinking. “I will do this! I want this!! I can’t wait to wear that!!! When my jacket comes off this spring I will feel amazing! I love feeling healthy!! I am not afraid to go to the doctor and see my numbers, I’m actually excited to see and hear the results of my blood work!”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]7) People don’t become successful by accident: Always remember that no one is successful by accident. 99.9 % of people who have success in their life work for it day and night. Whether that success is in your family, friends, work, weight loss, health… to have the very best and be the best – you need to work at it, think about it, plan for it and keep working at it. It takes dedication, it take perseverance and more than anything it takes want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FINAL THOUGHTS: It’s easy to give up, it’s easy to gain, it’s easy to blame, and it’s easy to make excuses – any one of us can do any of those things. But none will make you happy. Just because your vacation is over – your life isn’t. Keep working hard everyday for what you want because that’s how you will see continued results and that’s when you feel your best. Work hard =happy; Plan = happy; Feel amazing = happy; Clothes fit = happy; Results = happy! If you want to be happy, put the time and work in like everyone else. It all comes down to what you want and how much you want it and how hard you are willing to work for it. Always remember in order to really enjoy the playing you have to make sure you have the work in – and this goes for every area of your life not just weight loss and health. At the end of the day, we are in control of what we want and what we are willing to work for. If you want to be amazing – be amazing! If you want to feel fabulous – then work for it and feel fabulous! If you want to be happy then work hard at what will make you happy. We are all very lucky because in almost every area of our life we have the ability to work hard to get what we want. Don’t look back in a month or three months and say I should have, I could have – why didn’t I?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THERE ARE ONLY 24 HOURS IN A DAY
LOVING, CARING, POSITIVE AND MOTIVATED![dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleMotivationweight loss

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
FitnessHealthy TipsLifestyle

Passover Week

[dt_sc_hr_invisible_small]This Saturday March 27th, marks the first night 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, staying on program and also being faced with huge feasts. Many of you will choose one of the days this weekend as your Cheat Day, but as usual the celebrating will probably last for more than just one day. Now is the time to plan out your week, weekend and be ready to get back on track next week. Don’t let things surprise you – you should have your family dinners and holiday celebrations planned so there is no reason for you to be unprepared. Some of us may be more restricted than others for the holiday, but it’s always possible find healthy and clean alternatives that fit into your Passover plans, such as these suggestions and recipes below.[dt_sc_hr_invisible_small]

Green Shakshuka

[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 onion

•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

[dt_sc_hr_invisible_small]Bring together traditional root vegetables in this new way for an exciting and delicious festive dish.


•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

•Cooking spray


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]

Lemon Mousse


•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]