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FitnessHealthy TipsLifestyle
December 12, 2014By Josephine Fitzpatrick

Happy and Healthy Holiday Parties

 

Tis the season. The hustle and bustle has started and each day that passes we find ourselves closer to mayhem than the day before. I myself have been experiencing the craziness of running from the city to Woodbury, attending school functions and holiday events. It’s amazing how much we can fit into a month that seems to fly by in a blink of an eye. Yet everything we experience seems to feel a little easier, lighter and brighter. For example, last night my normal 2 hour commute took 4 1/2 hours to get home from my New York City location. There were no accidents. The tunnel was just gridlock and bumper to bumper in the daily rush hour traffic. But most commuters around me took it in stride. Holiday music blared from car windows and everyone seemed more relaxed in what would have been a usual night of frustration. For many, the month of December brings happiness and cheer along with many scheduled and unscheduled events. Traffic, holiday parties and unplanned eating. While the average person can gain 10 pounds over Thanksgiving, in the month of December you are packing on between 12-15. So here are some thoughts to get you through the unplanned and planned parties you have coming up.

 

Let’s start with the smartest decision of all…Don’t go hungry. I know you want to fit into that dress or suit, but if you go to the party hungry you are setting yourself up for disaster. Because we know all it takes is one glass of alcohol and you will feel ten pounds lighter and the food will be ten times more tempting. So on the day of any holiday party, have your breakfast, lunch and snacks. Even if you plan on drinking alcohol it’s best to have your snacks. You may not lose, but more importantly you will not gain. After all, if we can get through December and maintain, you should consider yourself a success.

 

Moving on…When you are faced with the holiday hors d’oeuvres table, the best thing you can do is be choosy. The phrase about one’s eyes being bigger than their stomach comes to mind. Don’t get seduced by the food! At the end of the day it’s just food. It will be there at the next holiday party you go to. It doesn’t mean you shouldn’t have it, but let’s taste instead of indulge. Visualize the difference between tasting everything and indulging in everything. Not a pretty sight for those who are indulging in everything. Most important, never eat to please others. If you know you have had enough then own up to it and be done with it. Focus on what’s really important – spending time, laughing and enjoying the people around you.

 

When it’s time for you to dive into the food table, here are a couple of helpful tips to remember portion sizes. You can enjoy all that the party has to offer, just start small. A fist is around one cup. Your thumb is the equivalent of about an ounce and your palm is around three ounces. Two thumbs are around a tablespoon and the tip of your finger is about a teaspoon. Choose carefully when serving yourself or eyeballing a portion. Remember alcohol can impair your vision so when eyeing sizes it might be best to eat before you drink. You can also help yourself out a little more by using a smaller plate when you have the option. A bigger plate my cause you to fill it up even though you only want or need part of what you dished out.

 

For most of us, celebrating and consuming tend to go hand in hand. There are a few things you can do to keep yourself from overeating mindlessly or unintentionally. First, take your time before eating when you arrive. Don’t go straight for the food. Instead, socialize before you get a plate. Also, once you have started eating or have had your fill, move away from the food. Don’t linger when it can be so easy to grab one more. And again, remember to watch what you drink. It can be easy to refill your glass and lose track when you’re eating and socializing. Start with water or soda before having that glass of wine or eggnog. Make sure to drink a full glass of water between each alcoholic drinks, it will not only keep you hydrated it will help your headache the next day. And of course make sure you have a designated driver.

 

Most of all, remember this time of year is about enjoying old and new acquaintances. It’s a fun and festive month and when it’s all over you want to find yourself with fond and fun memories, not the 10-15 lbs it’s left behind. Be mindful – make good choices. Everything matters. At the end of the day and year – it’s still only food. It’s will all be there in 2015.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

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FitnessHealthy TipsLifestyle
November 24, 2014By Josephine Fitzpatrick

How To Get Through the Holiday Weekend

The countdown to Thanksgiving is now less than a week! As one of the most highly anticipated meals of the year, it’s good to have a plan to get through the holiday as healthy as possible. Break the cycle of overeating and post-holiday regret with these tips to stay in control.

 

Start with a light and healthy breakfast in the morning. Skipping meals or not eating at all until dinner on Thanksgiving Day will only hurt you. Going hungry all day then stuffing yourself with a big meal will throw your body completely off balance and putting so much pressure on the big meal will make it seem like you have to over indulge because that is what the day is all about. Instead, think of it like any other holiday meal. It’s special, home made, and you only get it once a year, but, like all other holidays, don’t forget that Thanksgiving is about more than just food. Continue eating light throughout the day at lunch or just have snacks.

 

When you do finally sit down for Thanksgiving dinner, go with the tasting approach we have mentioned before. Start with a tablespoon of any dish you want to try or know you love. For the healthier dishes you find such as vegetables or salad, be more generous. That includes turkey! Just be sure to cut away any skin or fat. It can take your brain 20 minutes before it realizes that you’re full, so take your time when you eat. There may be certain dishes that you think you want more of when you sit down to eat, but when you give yourself time to really enjoy the food at a slow pace you may realize that you don’t need seconds after all. Help yourself to another serving of the dishes you really love if you’re still hungry. As long as you go little by little, you can fully enjoy your favorites.

 

Now comes the hard part: getting back to your weight loss plan after the holiday. Mondays can be hard, but the Monday after Thanksgiving can be especially difficult. Make a plan now to get back on track. Prepare a meal, make plans with a friend to exercise or sign up for a class. Don’t just tell yourself you’ll do it, make solid plans so you can’t just let it slide.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

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FitnessHealthy TipsLifestyle
November 20, 2014By Josephine Fitzpatrick

Healthy Thanksgiving Side Dishes

It’s hard to believe that Thanksgiving is only one week away! Time really flies, so make sure you are making this next week count, such as eating really clean or getting in some extra exercise time, because before you know it you will be faced with one of the biggest meals of the year. Whether you are preparing to host, bringing a dish or attending dinner in someone else’s home, there are a couple dishes and sides that can be great options for a healthy and yummy holiday. Here are some tips and tricks for making healthy Thanksgiving dishes.

 

The first recipe is a great substitution. Cauliflower can be cooked and mashed just like mashed potatoes and taste just as delicious. It’s a healthy version of a Thanksgiving staple, and many people at the table might not even notice the difference. It’s a great dish because you won’t feel like you’re missing out on anything and you can feel good about what you’re eating. All it takes is 6-7 cups of cauliflower, a tablespoon of extra virgin olive oil and a sprinkle of salt and pepper.

 

 

Another simple dish features and great fall vegetable is Brussles sprouts. Brussels sprouts have so many health benefits – they offer extensive detox and digestive support, are packed with antioxidants, and can also help reduce inflammation and cardiovascular problems. If you simply coat them lightly in olive oil and balsamic vinegar, cook them in the oven then toss with walnuts you have a tasty side that you can really feel good about.

 

 

This next recipe combines another fall vegetable with a popular grain: Butternut squash and quinoa. While this selection would normally be a main for you on any other day, on Thanksgiving you can take a scoop as a side. This is a delicious, hearty dish that is also packed with mushrooms, carrots and onion. Cook the squash in the oven, the quinoa according to normal instructions, and the rest of the ingredients cook on the stove. When they are combined, you have a sweet and healthy dish that will please anyone at the table.

 

 

This last recipe combines a lot of great fall foods in an interesting salad. It includes pumpkin, barley, chickpeas, pumpkin seeds, green beans and beats in olive oil and vinegar. It has plenty of nutrients from the variety of ingredients, such as fiber, protein and antioxidants. Each bite is bursting with flavor and will fill you up with healthy foods.

 

 

Having some healthy sides up your sleeve can help make smart choices easy so you can relax and enjoy your family and friends. When you’re not worrying about what you’re eating, you can really embrace the holiday.

 

~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
November 17, 2014By Josephine Fitzpatrick

Eat to Live, Don’t Live to Eat

This is the time of year when warm, hearty foods can bring comfort and good feelings in the cold months. You may even associate this time of the year with certain foods, like casseroles during the holidays. You can’t imagine a November without turkey or a December without a special feast. The same can be said for more day-to-day wants and needs that food may fulfill. When you’re stressed do you reach for treats or snacks? When you’re bored do you open the pantry? When you’ve completed a difficult task do you crave your favorite food? Ask yourself – are you living to eat, or eating to live? When you live to eat, you indulge in foods that make you feel comfortable, relieve your stress or boredom, or reward an accomplishment. You eat something because of how you feel emotionally instead of the physical hunger you feel when your body needs fuel. On the other hand, when you eat to live you provide your body with nourishment that fuels and supports your health.

 

Eating habits can be hard to break. If you were always rewarded with dessert after a good meal or good behavior as a child, you’ll probably still crave something sweet today after something positive. When you want to relax, you may seek out your favorite comfort foods. When you’re feeling stressed you may have a taste for salty or sweet snacks to distract you from your situation, and you may tell yourself you can’t get though it without eating something. Cravings like this can be a huge mental hurdle when trying to only eat when your body needs food. They come on suddenly and after you eat what you thought you needed, you aren’t satisfied at all.

 

Next time this happens, try taking a step back from a stressful situation whether you have two minutes or two hours. Instead of heading to the break room or kitchen, go for a walk outside or around the office, stop by the gym or just get in a workout at home. You can release endorphins and boost your mood, and doing something productive that gets your blood flowing can help you get in the right mindset to overcome a challenge. When you’re looking for comfort, try another activity like reading a book, walking the dog, taking a bath or watching a favorite movie. When you accomplish something and you’re looking for a reward, treat yourself to something other than food. Remember that a special occasion or success does not have special circumstances or rules. You are still accountable for what you put in your body.

 

When your body does actually needs food, it will feel different. It will come on more gradual and you won’t seek out something specific like you do when you have a craving. When you eat to fuel your body, you will feel full and satisfied after, without the guilt of indulging in something impulsive. You can’t depend on food for anything other than sustaining life and health. Changing the way you think as well as the way you eat is the only way to have a lasting effect.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

469 7th Ave Manhattan, NY 10018

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November 13, 2014By Josephine Fitzpatrick

Two Weeks Until Thanksgiving

 

It’s hard to believe, but Thanksgiving is only two weeks away. The Halloween decorations just came down and now another holiday is already around the corner. This is going to be a very busy time, but you should use these next two weeks to prepare for the four day feast.

 

The best thing you can do in this time is have a really clean two weeks. Be extra vigilant about what you’re eating and drinking, but it’s not about eating less. Don’t end every meal unsatisfied. If you’re consumed with cravings for two weeks, Thanksgiving dinner will throw you completely off balance when you finally satisfy your hunger and over eat. It is never good to go extreme in either direction – it’s all about balance and staying in control. It doesn’t end with one meal or one weekend, it’s about making healthy choices every day.

 

If you can comfortably skip a snack on some days, try it, even if it’s every other day or once a week, it can still help. Pick something easy like switching out your coffee or latte in the morning with a bottle of water, or skip that afternoon snack.

 

Another option is having a cheat meal instead of a whole cheat day. This can work leading up to Thanksgiving and also any day over the holiday. It might take some extra will power but it can help you enjoy the special meals a little more when you know you’ve been really good in the time leading up to the holiday. No matter what you choose to do, it is so important to have the right mindset. Enjoy everything to the fullest but don’t let your guard down. Be sure to keep reading the blog this month for more tips and some healthy recipes for Thanksgiving!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

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November 3, 2014By Josephine Fitzpatrick

Why You Should Be Drinking Lemon Water

 

By now you have probably heard, read or been told to drink warm lemon water as part of your weight loss plan and for a healthy life in general, but do you really know why? Just 12 oz of hot or warm water with lemon each day can offer you a long list of benefits that will keep you body healthy inside and out.

 

When you think lemon, the first thing that may come to mind is Vitamin C. Lemons are an excellent and rich source of this vitamin that is essential to the body in so many ways. Firstly, Vitamin C is vital to the function of a strong immune system. This nutrient helps protect from deficiencies that can get you sick, and it can help fight off colds, flues and even recurrent ear infections. Vitamin C also neutralizes free radicals as it travels throughout your body. Free radicals are molecules with unpaired electrons, and in their mission to find another electron they can cause damage to the surrounding molecules in your body. Free radicals can interact with healthy cells of the body, damaging them and their membranes, and can also cause inflammation, or painful swelling, in the body. This is one of the reasons that Vitamin C has been shown to be helpful for reducing the symptoms of some types of arthritis by reducing pain and inflammation in joints and knees. Vitamin C helps with maintenance of healthy bones, connective tissue and cartilage. Free radicals can damage blood vessels and can change cholesterol to make it more likely to build up artery walls, which is why Vitamin C can be helpful in preventing the development and progression of diabetic heart disease and atherosclerosis (a disease in which plaque builds up inside your arteries).

 

Lemons offer not only a high level of vitamin C, but is also a great source of nutrients like citric acid, potassium, calcium, phosphorus and magnesium. Citric acid is an antioxidant that plays a role in fighting free radicals. It also helps prevent the build up of mineral compounds that can cause kidney stones. Potassium helps nourish brain and nerve cells, and also helps control blood pressure.

 

You will also get digestive benefits from lemons. They stimulate and purify the liver, and aid in the production of digestive juices. They are also great at cleansing the body of toxins and can help reduce the amount of harmful bacteria in your body.

 

They also offer some external benefits: lemons can keep your skin healthy and clear by preventing the formation of wrinkles and acne.

 

So what are you waiting for? Next time you are at the grocery store, look for lemons that are heavy for their size. This means they have a thinner skin and more meat to them. They should be fully yellow in color with no green, soft or hard patches. They will stay fresh at room temperature for about a week.

 

This season when you are looking for something warm to drink, treat your body to a simple, healthy cup of lemon water.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

469 7th Ave Manhattan, NY 10018

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Healthy TipsLifestyleUncategorized
October 23, 2014By Josephine Fitzpatrick

Take Out Guide

Dining out or ordering in from a restaurant can help save time and energy on a busy night, but it can also make it hard to find the right dish that fits into your weight loss plan. It can be difficult to navigate a menu full of sauces, pastas, cheeses, breads, and fried foods. But you still have a choice. Don’t think a meal is out of your control because you’re picking from a menu that wasn’t make with your fitness in mind. Here are some tips for eating outside your home.

 

If you are ordering from an Asian menu, edamame is a great appetizer. Avoid anything fried like egg rolls or dumplings. Lettuce wraps with steamed or grilled chicken and/or vegetables is also a great option. For dinner look for steamed chicken or fish, no sauce, or stick to vegetables throughout your meal. Asian dishes may seem lighter than other types of cuisine but sauces can contain lots of calories, fat, sodium and/or sugar.

 

When it comes to sauces, Italian food is probably the most notorious. It will be tough to find something that isn’t covered in creamy, cheesy or meaty sauces. And something to watch out for even before your plates reach you is that basket of bread.  It looks great and tastes even better, but is not a great option when trying to lose weight. Since bread has no nutritional value the only reason you will be eating it is to expand your waist. Instead, start with a salad. Something simple and traditional with a lemon and red vinegar dressing and plenty of vegetables. For an entrée, look for grilled chicken or fish, without any sauce, or just stick with vegetables.

 

Like a basket of bread, a bowl of chips at a Mexican restaurant can tempt you into eating meaningless calories. Don’t snack! If you wouldn’t eat it at home, don’t eat it in a restaurant or off their menu. Luckily, grilled chicken and vegetables will be abundant. Look for a burrito bowl (the ingredients of a burrito or taco but without the shell) or fajitas (without the tortilla). As always, vegetables are a good idea.

 

If you’re going with something American, such as a diner, deli, sandwich shop, or a local or chain restaurant, your options are along the same line. It’s always safe to go with salad or vegetables with light dressing and no sauce. Again, skip the bread or bread sticks that may end up on your table – if you didn’t order it, don’t eat it. Grilled chicken, fish and turkey are great options. Or have breakfast for dinner with an egg white veggie omelet.

 

No matter where you eat, always keep it clean and simple. And always ask yourself, is this a meal you would prepare for yourself and eat at home? Or are you using a meal out or ordered in as an excuse to stray from your weight loss foods? In the end, it doesn’t matter if you eat it at your dining room table or a table at your family’s favorite restaurant, it’s still a meal that counts.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY

469 7th Ave Manhattan, NY

 

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October 20, 2014By Josephine Fitzpatrick

Fall Themed Recipes

Just because you’re eating healthy that doesn’t mean you have to miss out on this season’s popular dishes. There are so many recipes that can work just the way they are or can be tweaked slightly to become healthier versions. Butternut Squash Soup is a classic that just needs a few adjustments. You can use olive oil and soymilk instead of butter, and vegetable stock instead of chicken stock. Be sure to include onion, celery, carrot and even a green apple for their added benefits and more flavor.

 

 Butternut squash soup

 

Apples are an easy go-to snack this season, and you can mix it up by making Homemade Baked Cinnamon Apple Chips. Simply cut any flavor of apple into thin slices and sprinkle with a pinch of cinnamon. Bake them in the oven until crisp and enjoy!

 

 

bakedapplechips

 

Sweet potatoes are packed with vitamins and minerals, and baking them to make Sweet Potato Fries is a fun, seasonal treat. Just peel and cut them into strips, toss them with a little bit of oil and seasoning, then put them on a sheet with parchment to bake.

 

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Keep it simple with Pear-Ginger Applesauce. All it takes is fresh ginger, lemon juice, apples and pears. It’s a sweet and tangy dish packed with immune boosting power from the ginger, fiber from the pears, antioxidants from the apples, vitamin C from the lemon juice and much, much more.

 

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Another fall vegetable brimming with health benefits is the Brussels sprout. They support cardiovascular health, detox and digestion, and even have anti-cancer benefits. Be careful not to overcook them, otherwise they will give off an unpleasant sulfur smell. Cut each sprout into quarters and let them sit out for at least 5 minutes, then steam them for 5 minutes.

 

Basic Brussels Sprouts; Alton Brown

 

Last but not least, get in on the pumpkin spice craze with a Pumpkin Spice Smoothie. Just blend pumpkin, banana, almond milk, vanilla protein powder, cinnamon, pumpkin pie spice and ground ginger until smooth – it’s that simple!

 

 Pumpkin+Smoothie9-2

 

 ~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY

469 7th Ave New York City, NY

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