If you are having trouble losing weight …you should start by focusing more on how much YOU ARE EATING and less focus on what you are NOT EATING.   Most people never realize how much food they take in throughout the day and how quickly calories add up.  I can’t tell you how many times a client would sit across from me and tell me they are barely eating anything.  I would take out the calculator and by the time we were done they were at least 500 calories OVER what they thought it was.   WHY? HOW?  Because most of the time we forget  all the  foods that “don’t count”…  the handful of almonds or the piece of cheese or how about the handful of m&ms.   How could that count??….. they didn’t even fill me!   Well I have the unfortunate job to tell you that all the foods that “don’t count” add up and add up quick.  And when you are trying to lose weight, the “don’t count” foods are a big portion of your weight loss calories.  If you continue to do “don’t count” handfuls everyday….. they add up really quick and are a big reason you are sabotaging your weight loss.   Even though it may be time consuming and tedious – Its  really  so important to write everything down when you are trying to lose weight. But of course you have to be honest with yourself when you write it…… So  don’t forget all those little 250-500 calories handfuls of  “don’t count” throughout the day.

RULE 1: DON’T GET CAUGHT UP IN “MEAL TIMES.” Just because you wake up and it’s breakfast time doesn’t mean you have to eat breakfast. Upon waking you should always start your day by drinking 12 oz of water. Don’t eat because it’s “time to eat.” Eat only when you are hungry. Forcing yourself to eat because it’s a certain time of day will only give you extra calories that your body does not need OR want.

 

RULE 2: STOP OBSESSING OVER FOOD: Yes, food is yummy! It’s Delicious! But if you are looking to lose weight chances are you have had too much of it. A great way to start your weight loss is to stop obsessing over what you can’t eat and make a true effort to obsess over what you can eat.

 

RULE 3: GET INTO A HEALTHY MIND-SET: Start by realizing that FOOD IS FUEL FOR YOU BODY! and just like a car… the better fuel you use the more efficient your body will run and the longer it will last. Once you start living by this statement you will see how different you view food and your health.

 

RULE 4: PEER PRESSURE and SABOTAGES: Listen we all have them… and even some of us are guilty of doing it to others. When you are making changes in your life that affect other people it can bring out the worst in those closest to you. Your Significant Other, family and/or friends can all fall into sabotaging you. Most of the time it’s out of fear. The fear of you moving into a smaller size, a better body and a different mind frame. It’s scary for others when someone close to them changes…. even if it’s for the better. Don’t let the pressure of others interfere with your goals.

 

RULE 5: POSITIVE FOOD RELATIONSHIPS: Your relationship with food should be like any other relationship in your life… a positive one. Because if it’s not a positive relationship… it won’t last. You should eat foods you love and never choose to eat foods you don’t like because you think they will help you lose weight. It’s important to learn to find and choose the healthy clean foods that you enjoy that will also help you lose the weight.

 

 

“Alone we can do so little….Together we can do so much!!”

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FitnessHealthy Tips

June 12, 2014By Josephine Fitzpatrick

BODY IMAGE

http://www.imagemagonline.com/june-what-you-see-is-what-you-get/

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Healthy TipsLifestyle

February 17, 2014By Josephine Fitzpatrick

POSITIVE THOUGHTS….

THIS WEEK INNOVATION CHALLENGE IS TO LIVE LIFE WITH POSITIVE THOUGHTS…

 

BE  happy in the present moment and recognize that there is much to be thankful for.   Stop complaining about the small annoying stuff in favor of counting your many blessings.  The glass is no longer half empty; it is half full.  Cherish your body and life.  Understand and believe that a healthy, fit body is the most fundamental component necessary to sustain life.  Physical health and fitness are the basic building blocks that give you the opportunity to bloom and grow.  Be happy about who you are and what you have.   If you need to improve your health, start taking positive steps to do so.  Find and live for the bliss in simple pleasures of a daily life well lived. 

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Healthy Tips

February 7, 2014By Josephine Fitzpatrick

Chef Judy Pullman Recipe

LAYERED VEGETABLE TERRINE (LOAF):

 

This recipe can be done as a loaf which is baked in the oven in a water bath or done separately as 3 different side dishes.

 

SPINACH
-2 BOXES FROZEN CHOPPED SPINACH THAWED AND DRAINED THOROUGHLY

 

1/4 SMALL ONION CHOPPED 2-3 TABLESPOONS NO FAT 1/2 & 1/2

 

1 EGG

 

3/4  TEASPOON  SALT

 

1/3 TEASPOON GARLIC POWER

 

1/4 TEASPOON PEPPER

 

CAULIFLOWER
1 HEAD CAULIFLOWER CHOPPED AND BOILED

 

1 EGG

 

1-2 TEASPOONS NO FAT 1/2 & 1/2

 

1 TABLESPOON SALT

 

1/2 TEASPOON LEMON PEPPER

 

1 POUND CARROTS SLICED AND BOILED

 

1 EGG

 

1-2 TABLESPOONS FRESH DILL CHOPPED

 

1/2 TEASPOON SALT

 

1/2 TEASPOON GINGER

 

Each vegetable is made separately use a 9×5 loaf pan sprayed with pam if making Terrine.  Puree in spinach with remaining ingredients pour into bottom of loaf pan puree boiled and drained carrots in the same fashion with remaining ingredients, pour on top of cauliflower layer

 

Cover top with wax paper sprayed with pam coated side down.

 

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Healthy Tips

February 7, 2014By Josephine Fitzpatrick

Chef Judy Pullman Recipe

LAYERED VEGETABLE TERRINE (LOAF):

This recipe can be done as a loaf which is baked in the oven in a water bath or done separately as 3 different side dishes. 

SPINACH

-2 BOXES FROZEN CHOPPED SPINACH THAWED AND DRAINED THOROUGHLY

1/4 SMALL ONION CHOPPED 2-3 TABLESPOONS NO FAT 1/2 & 1/2

1 EGG

3/4  TEASPOON  SALT

1/3 TEASPOON GARLIC POWER

1/4 TEASPOON PEPPER

 

CAULIFLOWER

1 HEAD CAULIFLOWER CHOPPED AND BOILED

1 EGG

1-2 TEASPOONS NO FAT 1/2 & 1/2

1 TABLESPOON SALT

1/2 TEASPOON LEMON PEPPER

1 POUND CARROTS SLICED AND BOILED

1 EGG

1-2 TABLESPOONS FRESH DILL CHOPPED

1/2 TEASPOON SALT

1/2 TEASPOON GINGER

Each vegetable is made separately use a 9×5 loaf pan sprayed with pam if making Terrine.  Puree in spinach with remaining ingredients pour into bottom of loaf pan puree boiled and drained carrots in the same fashion with remaining ingredients, pour on top of cauliflower layer

Cover top with wax paper sprayed with pam coated side down.

 

 

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Healthy TipsLifestyle

February 4, 2014By Josephine Fitzpatrick

If You Want to Lose Weight – Don’t Do This….

One of the most common dieting mistakes is constricting your calorie count.   Think about this – if someone covers your mouth and one of your nostrils (very similar to when your nose is stuffed), and your air is constricted.  What do you do when you finally get some air in?  You gasp and breath and suck as much in as you can.  Very similar to when you constrict your calories and then all of a sudden you find yourself grabbing everything and anything in sight.  If you restrict anything too much you are setting yourself up to abuse it in the future. 

 

The healthiest way to lose weight is to NOT constrict your calories to the extreme.  Restrict your calories but make the gap a little larger and give yourself some room to breath.  Start off with smaller portions and healthier food choices.  Give yourself one day a week to enjoy something that is “off limits.”   Include light to moderate exercise everyday for 30 minutes….working  your way up to an hour.   Before you know it you will be on a healthy path to a fit and healthy life.

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Healthy Tips

January 30, 2014By Josephine Fitzpatrick

STOP AND THINK BEFORE YOU GRAB

STOP and THINK before you GRAB.   When we are under any kind of stress and food is our comfort, we immediately GRAB for something that we know is unhealthy and something that we wouldn’t be eating if we weren’t under stress at the moment.   But ask yourself this question……why do you think you JUST GRAB AND INDULGE?  The answer might be simple……  if you took the time to stop and think about it,  you wouldn’t do it.  Studies show that 9 out of 10 times if you are going to do something that you know you shouldn’t be doing, just think about it for 60 seconds and see if it’s still something you want to do…. just 60 seconds can change your mind. If you stop and take 60 seconds to think about what you are actually doing along with the consequences it may cause- then you most likely wouldn’t do it.   But when you GRAB without thinking – you have already subconsciously made the decision NOT TO THINK ABOUT IT.   

 

It’s not always easy to do the right thing.  Many times we want to and start our day with all good intentions to do the right thing,…. and then something happens and it throws us off our game.  Whether its the baby crying , our significant other whining, the boss is being difficult or the children have a crisis…..Whatever it is at that moment you immediately think “you need to eat something-  because that’s the only way you are  getting through this.”  Unfortunately, the crisis passes or the baby stops crying and you have already indulged in something that will not stop or go away as quickly as you already resolved the problem.  “A minute on the lips is a lifetime on the hips”

 

So how do you get around this constant dilemma?  STOP AND THINK BEFORE YOU GRAB.   Let’s take this step by step ….. First STOP.  Before you think or grab just STOP.  Don’t go near the item you are thinking of eating.  Most of the time we already know where we are going to start our indulgence and what we are going to start with.  Don’t fool yourself.  You know so just STOP yourself and don’t move.  Next, THINK. Give yourself 60 seconds to just think about if you really want to do this.  Is it going to make you feel better or worse?  Even if it makes you feel better for that one second you are eating it, how will it make you feel after its gone in 10 seconds.  Is there another way you can control the situation?  Go for a walk, take a shower, walk away from the stressful situation until you can think clearly.   Most important if you really feel the need to GRAB AND EAT is there a better choice? For example: a cup of cheerios, or a protein bar and a cup of tea.  Something that you know is healthy for you and will also help comfort you.   Grabbing something healthy will make all the difference in how you feel  and how you handle your stressful situation.  Because when you eat unhealthy on top of a stressful situation, you are only adding more stress to stress.

 

Just a quick recap so I know you got it.....60 Seconds is all it takes. STOP and THINK before you GRAB.   Regardless of what is going on around you at the moment or how difficult it may feel, take 60 seconds.  STOP from Grabbing whatever it is you are going to grab and THINK .…  is EATING it really going to make you feel better or worse?!   Think about how quickly the problem at hand is going to be resolved and how long the indulgence will take to go away.  Can you talk yourself through it and know that if you don’t fall weak that you will in turn feel so much better about yourself and the way you handled the situation then if you just eat it.  A good suggestion is  always keep healthy food options around you so when you do grab you can grab for a healthy snack.     Remember,  when you try to eat your stress away the only outcome is guilt and weight gain.   So next time you run into a stressful situation take 60 seconds and really think about what you are doing and is it worth the consequences.    STOP AND THINK before you GRAB and you will  save yourself some unneeded stress and weight gain for your mind and body.

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Healthy Tips

January 28, 2014By Josephine Fitzpatrick

Learn How to Cook Healthy

Join us on February 6th at 6pm – at Innovation Weight Loss and Fitness Woodbury Location where Gourmet Chef Judy Pullman is going to showcase a healthy food demonstration to help you incorporate healthy recipes into your menu.  Every month she will make two fabulous healthy dishes that you can sample. 

February 6th – Vegetable Loaf and Egg White Vegetable Fluffs

Innovation Weight Loss and Fitness Members – Free

Non Members – $10 pp

To sign up please call 516802-5055, leave your name and how many will be attending. 

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Healthy TipsLifestyle

January 14, 2014By Josephine Fitzpatrick

Tips on Choosing Healthy Meals when Dining Out

The biggest problem with Dining out is choosing a healthy meal once you get there. With often so many unhealthy meals offered it can be difficult to make the right choice.  Almost every restaurant today offers at least one healthy meal on the menu.  If they don’t, you can always ask them to make a dish the way you prefer it.

 

However, even when our intentions are to eat healthy  – we sometimes fall prey to the company we are in and the choices we make.   So how do you make a healthy meal choice when there are so many tempting things to choose from?  The following tips are especially helpful to those who Dine out often.

 

Follow these 4 Tips to help keep you on track when dining out.

 

• Check out the menu before you go. Most places carry a menu right online. It’s very helpful to know exactly what you are ordering.
   
• Bread….When you get to the restaurant and they are seating you – tell them immediately no bread for the table until dinner arrives.   You will not only being doing yourself a favor but everyone at the table a favor.  Most people fill up so much on the bread they don’t enjoy the dinner they ordered.  If the bread arrives the same time as your meal you are less likely to pick from it.

 

• Drink Alcohol? Order your drink with dinner and not before.  It’s wise NOT to drink an alcoholic beverage before you order dinner or before dinner arrives.  When everyone is ordering drinks you can order water with lemon.  Tell the waiter that you would like your alcoholic beverage when dinner arrives.  This will help you in three areas: First the water with lemon will hydrate you before you drink your dehydrating alcoholic drink.  Second, you will fill up on the meal with your drink and be less likely to order a second drink.  Third, if you have the drink before dinner you will be more likely to make a poor choice for your dinner option.

 

• Eat slowly.   Really think about and enjoy your meal.  Chew each bite and try not to get so caught up in the conversation at the table that you shovel the food in your mouth without thinking – and before you know it you look down and it’s all gone.  Really think about and savor each mouthful.  Put a little moan into it.  Everyone at the table will be envious of how much you are enjoying your healthy choice.

 

Healthy meals can be just as delicious as unhealthy meals with a gratifying end.  Think about after your meal and how happy you will be that you did not overdue it.   That you feel a healthy full, and not overly stuffed and sick.   You enjoyed your healthy meal and one drink and stayed on track to maintain or lose the weight you have worked so hard to do.  It’s always very important to think about the choices we make in life.  When it comes to food and being healthy – making the right choices will keep you on a healthy successful path to a fit and healthy future.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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