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Healthy Tips
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Category: Healthy Tips

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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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FitnessHealthy TipsLifestyle
January 4, 2014By Josephine Fitzpatrick

Plan a Healthy Year

As part of “2014 NO EXCUSES” we want you to do something really healthy this January. Schedule all of your Doctor Appts for this coming year. Depending on your age and sex – you should look to have the following tests every year. Full Physical (with blood work & urine) in addition to regular blood work ask to check thyroid and sugar; Have your yearly Mammogram & Sonogram; Gynocologist (pap & uterine);  Colonoscopy (every 5yrs except when family history- yearly); Cardiologist (Heart & Stress test).

 

We are very fortunate to live in a world where we have access to so much preventative measures and medicine. But they cannot help you if you don’t go and get checked. Way too many lives have been shortened due to disease and illness. We should no longer depend on family history alone as studies have shown environment also plays a large role in our well being. Fortunately, we know that if we catch something early our chances for survival can double and triple. So why wait? If you make your appointments every January you will always remember to do it and you will always start your year off right. Consistency is key in finding early diagnosis and better recovery.

 

We are all busy and it’s easy to put off important appointments, especially when we feel great. But you don’t want to wait to have a test because you don’t feel well or because you are already showing symptoms.   I often compare it to hydrating.  When you are thirsty your body is telling you that you are dehydrating.   If you wait to drink water until you are thirsty – you are most likely already dehydrated. You should be drinking enough water throughout the day so you are never thirsty. Same goes for testing. If you wait until you have symptoms it’s most likely something is there and then its just a matter of what it is, and how bad, and how far its spread. If you go before the symptoms start and something is there- you most likely caught it in plenty of time for a complete recovery.

 

Looking good and feeling great are important – but only when our inside is as healthy as the outside. Make your appointments today and start your “2014 NO EXCUSES” on a healthy path to a long healthy life.

 

~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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FitnessHealthy TipsLifestyle
January 2, 2014By Josephine Fitzpatrick

“NO EXCUSES” 2014!

Innovation has a new MOTTO for 2014 – “NO EXCUSES”  –There will be no more excuses for you to not treat yourself good.  No Excuse not to exercise and eat healthy/clean.  The time it takes you to make an EXCUSE not to do it – is the same amount of time you could have had it almost completed.  Wake up and start your day with warm lemon water to cleanse your body.  Incorporate your exercise and eat clean and healthy throughout the day.  Come Spring -don’t be that person who thinks  “I shouldn’t have made all those excuses – I should have just did it”

 

Is it hard to lose weight?  Of course it is.  It’s like taking on a second job.  To incorporate eating healthy/ clean and exercise into your already hectic life is challenging.  Is it worth it?  ABSOLUTELY!!  It’s more important than most of the things your spend your time on.  Why? Because when you lose weight you feel good.  In fact, you feel great!  You have confidence and it shows. — When you are happy and confident, everyone around you is happy and confident.   Give yourself a couple of weeks to make “No Excuses” and just do it.  After a couple of weeks of eating clean/healthy and exercise – it will no longer be hard…. it will become a way of life.  A healthy way of life that will not only change who you are but also add years onto your life.  So come and join INNOVATION 2014 NO EXCUSES CHALLENGE and JUST DO IT.

 

 ~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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FitnessHealthy Tips
January 2, 2014By Josephine Fitzpatrick

Mind to Muscle ~Elyse

I’m sweating , my muscles are sore, I had a great workout , but why am I not seeing results!!!!
Sound familiar??? It could be as simple as putting your mind into your muscle.

 

Some people run through their workouts happy just to be finished but have no mind connection to what exercises they performed or why. This leaves the person at risk for injury, transfers and not seeing the results they thought they would. Frustrating!

 

There is an answer to this problem…..its mind to muscle. When you put your mind into your muscle(s) your workout will be more proficient and lower the risk of injury. Your reward will be in the RESULTS.   When your mind knows which muscle(s) to contract and release you will feel the mind connection. You will have a safer workout a better understanding of the exercises with no transfers (injury) to joints , neck or back.
Start thinking from within, feel the muscle(s),  and get connected.

 

An example of mind to muscle would be :
Bicep Curl: we’ve all done this move time and time again but this time ask the trainer what muscle(s) you are working, know where it is located on your body. Let your mind feel the muscle(s) contract and release. Isolate the muscle in your mind and send a command to contract it and release it with or without weights.

 

Mind to Muscle can be applied to any style of exercise, ex1: a Pilate’s plank– apply a squeeze to your abs…..   Ex2: a strength squat –apply a contract into the quads & hamstrings (front& back of thigh), and release the muscle(s) involved.

 

Too complicated? Just start with practicing the bicep curl ,let your mind feel it, control the squeeze and release of your muscle(s).
Have more questions?  Ask us, we are happy to answer any of your questions to help you obtain your fitness goal.

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Healthy Tips
December 19, 2013By Josephine Fitzpatrick

Holiday Planning

With the Holidays literally around the corner many people are having a hard time controlling what they are eating.  Home baked cookies, cakes, alcohol – it’s no wonder the average person gains approx. 10 lbs between Thanksgiving and New Years.   It’s important at this time of year to plan ahead.  Here are some helpful hints that will help you control your Holiday indulgences:

 

  • Exercise everyday – No excuses this time of year.  Try and incorporate exercise everyday – even if it’s simply walking your dog for 20 min. 
  • Meal Planning – have your meals and foods prepared in advance so you don’t grab and eat mindlessly.
  • Indulge – Know in advance what day you will be having your indulgences.  Think  of it this way – If you incorporate one indulge day a week  you will continue to lose weight.  If you incorporate 2 days a week you will most likely maintain.  Anything over two– you are back to gaining.  (you should continue to exercise everyday).

Don’t get into the mindset that just because it’s the holidays you are going to gain weight.  You don’t have to gain weight because it’s the holiday season.  You can enjoy the yummy treats and continue to lose or maintain your weight as long as you have a plan.  Know in advance where you are going and what you are plan on eating.  If you do this you will be amazed when you have control how much better you feel and how little or no damage you will do to your weight loss success.

 

~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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Healthy TipsLifestyle
October 18, 2013By Josephine Fitzpatrick

Don’t Get Caught Up in Meal-Times

Do you eat breakfast because it’s time to eat Breakfast? and then go and follow throuugh with Lunch and Dinner times as well?   If you do you are not alone.  Most people eat because they believe it’s “TIME’ to eat, not because they are hungry.  We get caught up in meal times for different reasons.   Sometimes its a time for us to just simply take a break from everything we are doing.  A relaxing excuse if you will, or even better a chance to escape.  It is also an excuse to be social…..Let’s do lunch.

 

The Only Reason to eat at a specific time of day is because YOU ARE HUNGRY.  If you are not hungry…. don’t eat.  When you are eating because it’s a Meal Time, you are simply giving your bodies calories it is not asking for and most likely does not want.  Wait until you are hungry to eat.  If you love Lunch then by all means eat lunch.  But don’t force yourself to eat just because it’s that time of the day.   I once had a client who told me she would literally force food down her mouth at breakfast because she thought she had to eat breakfast.   That’s a big fat NO!  If you are a healthy person, you should never force yourself to eat.  You will eat when you are hungry.    If you know you love to eat at night, save your calories for night time.  It doesn’t matter if you eat more than half your food and snacks at night.  What matters is how much you eat and what you are eating in total in one day.

 

If you are not a Breakfast or Lunch person and want to skip these traditional meal times…….. a suggestion to avoid overindulging later in the day make sure you have healthy foods on you at all times.  A protein bar, an apple etc.   Something that is easy and quick to eat.    When you begin to feel hungry have a snack and then you can  make a better decision on what you would like to eat and when you would like to eat it.

 

I don’t recommend eating when you are not hungry, I also don’t recommend not eating all day.  The ideal eating pattern will always be to what your body wants and needs.  When possible graze throughout the day starting from when you first feel a twinge of hunger.  Drink plenty of water and eat healthy snacks full of fiber, protein and healthy carbs.

 

 ~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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Healthy Tips
August 15, 2013By Josephine Fitzpatrick

Positive Relationships

Did you ever force yourself to eat something you didn’t like because you thought it would help you lose weight or because you thought it was really healthy?   If so, you are not the only one.  Studies show that 8 out of 10 people will eat something they don’t like in the hope of losing weight…. resulting in a negative relationship with food.   Like any other relationship in your life,  if it’s not positive the odds of it lasting aren’t very good.   And if your negative relationship does last, it’s not going to be doing you any good for your body and mind.  

 

A positive food relationship is key for weight loss.  It’s also very important when you are trying to maintain your weight.  You have to like what you are eating and enjoy what you are eating,  or it won’t last.  In order to have a continued weight loss or to maintain your weight loss you have to do things that will last forever.  Eating foods you like and really enjoy, will ensure that you continue with it and as a result will continue  for your weight loss and maintenance.

 

In order to begin a positive food relationship you should begin by finding foods that you enjoy that are healthy and incorporate them into your menu. There are foods all around you that are healthy and taste great.  Start with Vegetables, Fruits, low fat and low calories foods that are high in protein and fiber.  Look for foods that are low on the GI Sugar list.  When you are eating foods that you enjoy it becomes a positive experience.    You look forward to eating healthy foods that are not only delicious but that are helping you lose weight.  When you look forward to eating healthy clean foods that are also helping you lose weight and keeping you healthy…..you have developed a positive relationship, and positive relationships last.

 

~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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