When it comes to weight loss, protein is something that people seem to obsess over. Eating enough of it, finding the best sources of it, trying supplements, consuming enough for exercise, etc. It can be hard to find reliable and helpful information about your protein needs when you change your eating habits and start to lose weight, so here are some common questions and tips for understanding protein and its role in your diet. 

What is protein?

We are going to start with the very basics. In the simplest terms, protein is a type of molecule in food and beverages that our bodies can break down into amino acids. Our bodies need amino acids to function. There are some amino acids that our bodies can create, but there are some that we need that we get through consuming food. 

How much protein should I be having?

Determining the right amount of protein that is good for you depends on your age, height, weight, gender, level of activity and more. There is a healthy range for everyone. You can eat 1,000 calories a day of food without protein and lose weight, but it’s not healthy. The same goes for too much – you don’t want to over do it. It’s true that your needs can change slightly. The amount of protein that a teenager should have might vary from that of an adult. People who exercise might need slightly more protein than people who don’t. Pregnant or nursing women need more protein throughout their day than women who are not. But keep in mind that in general, these changes are minor and it doesn’t help you to consume more than you need. Unless you are a body builder, you don’t have to go overboard. Your current weight loss plan takes all these factors into account and contains the right amount of protein for you, no extra effort required 🙂 

What are the best sources of protein for weight loss? 

Remember that there is always difference between “healthy” foods and “weight loss” foods. Foods like red meat and whole eggs are good sources of protein, but if you want to lose weight there are other alternatives that are better options. The best protein options are foods that you are probably already familiar with – Greek yogurt, chicken, turkey breast, tuna, salmon, peanut butter, nuts, tofu, edamame, quinoa, egg whites, cheese and more. These foods are seen over and over again and that’s because they work. Don’t be fooled by trends like “superfoods” – that is just a marketing term used to describe foods with supposed health benefits. Stick with the clean and simple options and you will lose weight and get your healthy dose of protein. 

What about protein powders, bars and supplements? 

A bar, smoothie or shake can make a great meal or snack during your day or a perfect after work out choice to help your muscles recover, but you don’t have to consume protein products all day to get your recommended amount of protein. Again, consuming 10x more protein won’t make you 10x healthier or lose weight 10x faster. 

The most important thing to take away from this is that protein is just a part of the big picture. There isn’t one aspect of food and weight loss that is going to change you overnight so you shouldn’t over think it or go to the extreme in an effort to rush the process. The correct portions and healthy weight loss foods you eat are exactly what you need. Not magic pills, not new trends or quick fixes, not the newest supplement or superfood. Like weight loss, getting the right amount of protein is all about simplicity and balance. Have the patience, be consistent and you will see results.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

The first day of fall was this week and the season is starting to feel like it is really here. Something that brings a lot of comfort and warm memories during these months are delicious and hearty meals made in slow cookers and crock pots. When losing weight, we often miss out on such meals because it can be difficult to find clean and healthy recipes. Here are some great recipes that will support your weight loss without missing out on flavor. 

Quinoa Squash Stew 

For this filling and tasty recipe, you will need 7 cups of vegetable broth, 1 cup of quinoa, 1 butternut squash (about 6 cups), 1 medium onion, 14 oz tomatoes (fresh or canned), 1 bay leaf, 3 garlic cloves, 2 tsp of Oregano, 2 tsp dried Parsley, 1/2 tsp chili flakes, 1/2 tsp cayenne pepper, 2 tsp curry powder, 1 tsp of salt and 1 tbsp of olive oil. It will make 8 servings and it’s also gluten free. Diced up the onion and peel and cube the squash, then simply add all the ingredients to the slow cooker and stir them together. Cook on high for 3-4 hours (until quinoa is cooked and the squash is tender). At this point you should stir everything again really well then let the mixture sit on the low heat setting for another 30 minutes to let all the liquid really absorb. After that, give it another stir before dishing it out (1 cup = 1 serving). 

Split Pea Sweet Potato Soup

This recipe is also a delicious and hearty meal for those colder nights, and it’s also vegan. Start with 1 pound (2 1/4 cups) of green split peas, 5 celery stalks, 1 large sweet onion, 1 garlic clove, 8 cups of vegetable broth, 1 medium sweet potato and salt and pepper to taste. Chop the onion, mince the garlic, slice the celery, wash and drain the peas, and peel and dice the sweet potato. Add everything except the sweet potatoes and cook on low for 2 hours, stirring occasionally. After 2 hours, add the sweet potatoes and cook for another 30 minutes (until peas are soft and soup looks creamy). Stir before serving and add salt and pepper to taste (1-2 cups = 1 serving).

Chick Pea Coconut Curry 

This is an exciting and satisfying recipe that is also gluten free and vegan. You will need 1 teaspoon of olive oil, 1/2 a yellow onion, 1 clove of garlic, 1 tablespoon of ginger, 15 oz can of chick peas, 1 cups of tomato, 2 cups small cauliflower florets, 1 sweet potato, 1 cup vegetable broth, 1 cup unsweetened coconut milk, 1/2 tablespoon curry powder, 1 tablespoon garam masala (Indian seasoning), 1 teaspoon of salt, and 2 cups baby spinach. Start by chopping the onion, mincing the garlic and ginger, peeling and dicing the sweet potato and chopping the spinach. Then heat the oil in a pan and sauté the onion, garlic and ginger for 5-7 minutes. Transfer this mix to the slow cooker then add all the other ingredients except the spinach and give it all a good stir. Heat on low for 6 hours or on high for 4 hours. Right before serving, add the spinach and stir in the slow cooker for 5 minutes (1 cup = 1 serving). 

Pepperoncini Chicken 

This last recipe is a great lunch or dinner option with tons of flavor that also reheats perfectly. You will need around 3 lbs of boneless skinless chicken breast, 1 cup low sodium chicken broth, 8 oz of pepperoncini peppers with liquid and 2 tbsp. of Italian seasoning. Add all these ingredients to the slow cooker and stir together. Cook on low for 4 hours. Once it is finished, you can shred or slice the chicken (4-6 oz = 1 serving). Simple and delicious!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

The Jewish holiday Yom Kippur is this week starting on Tuesday, and whether you are celebrating or not, it can offer all of us an opportunity to learn from our past mistakes and move forward with optimism and a new healthy plan. Yom Kippur is about atoning for the wrongs we have done in the past, but it is also about moving past the regret by committing to change. Sometimes, all we need is a fresh start to fill us with motivation and get us back on track – so take advantage of this holiday.

For those of you who will be fasting, start preparing now. Really make sure you are drinking plenty of water in the next day and a half and try to avoid caffeinated drinks – if you are a usual coffee or soda drinker, being deprived of caffeine on top of being dehydrated won’t be easy, so try and cut back now to make things go a little smoother for you. Don’t overeat or eat too much right before the fast – this actually won’t help you. Continue to eat your meals and snacks the way you normally do. Tomorrow, start with a breakfast high in fiber and protein like Greek yogurt or whole wheat break with peanut butter and banana. Protein is great for before the fast, and also try and choose foods that are lower in sodium (having a lot of sodium will just make you thirstier), such as an egg white omelet with vegetables (which can also have a lot of fiber) or quinoa and vegetables. 

Once the fast is over, take it slow when you start to consume food and drinks again. Start with water and slowly sip on your first cup – if you take things too quickly the sudden intake of water will dilute your blood and you could feel dizzy. Next try having something light and hydrating like grapes or an apple. When you are ready to have a meal, you might be craving carbs so try some good carbohydrates with protein like light tuna salad with 2 Ak Mak crackers or rice cakes with salad. Add some healthy white fish or chicken. Continue to hydrate with water all night. Even if you are indulging for this meal, try to choose foods that you don’t eat al the time. Pick the choices that are presented only once a year. And don’t try and fit all your meals and snacks you missed during the day into one evening. It will just overload your stomach and make you feel nauseous.

One last thought…Wedneday is a great day to reflect on making better choices. Do you really want to start the year overloading on bagels and French toast? Or is it time for a change and to begin with a healthy commitment to yourself and your family? You eat clean after a fast you will really make the fast work for you in a positive and healthy way. You cleanse and the replenish with healthy, clean choices. It will give you a jump start into your weight loss journey of being healthy and fit. More importantly, you will start with a true commitment to yourself and your body. You reflected, atoned, and you will begin feeling healthy, light, fit and committed to change. The importance of the holiday is that you reflect and atone but also that you have learned from your mistakes. In order for us to be better we need to learn from the past to have a brighter and positive future. This holiday is a great opportunity to give yourself a clean slate not only for the week but for your entire weight loss journey. Take care of yourself and have a happy and safe holiday!

“DISCIPLINE IS CHOOSING BETWEEN WHAT YOU WANT NOW AND WHAT YOU WANT MOST”

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, 10018

Losing weight is usually an uphill battle. When we start, we hit the ground running and do our best day after day to reach out goals. We see changes in the number on the scale, but what about the times when instead of a straight path we experience ups and downs along the way? We all got through periods of progress, periods of gaining, and periods of plateau, but what can be hardest is jumping back and forth between losing and gaining. Here are some ways to deal with the highs and lows of weight loss. 

Face difficult situations head on. There is always going to be a birthday, holiday or special occasion that will throw us off our game. Even just a weekend can cause us to go off track. Don’t think you will get through it by winging it and then when you don’t do well just blame it on the situation. Don’t give up control so easily. Have a plan for when you want to eat healthy in a difficult situation. This can mean variety of things such as bringing healthy snacks when you know you will have a busy day and not much time to find something good to eat, or eating something healthy before a party or event so you don’t go overboard with snacking on appetizers or a buffet. Snacking here and there really does affect your weight loss and keeps you from having the momentum you need see the number on the scale go down. Know your weaknesses and extinguish them when they pop up.

Always learn from your mistakes. Gaining isn’t a failure, it’s a learning experience. Each time you slip up, you learn something. You find your weak spots and have the opportunity to be more prepared next time. Maybe you buy a treat for your cheat day but you nibble on it during the week, or maybe you end up at your favorite restaurant during the week and instead of ordering what you should eat, you give in to your cravings. Next time, you know to avoid temptation in whatever way it affects you and to be strong in your choices. 

Be patient with your body. Years ago, our bodies needed to store fat as a protection mechanism. Today, it is one of the reasons our bodies might be resistant to weight loss. When you hit a plateau or even see a weight gain when you did your best to eat clean all week, don’t be so hard on yourself. Sometimes it will take a little longer to see the result. Changes don’t happen overnight, and sometimes when your body is going through a major physical change it takes a little time to adjust and settle. Just remember that changes comes with consistency. The more consistent you feed your body clean, the fast you will see the changes you are working for.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Though these last few weeks have still felt like summer for most of us, the shift to fall is now unmistakable. The temperature is dropping, the kids are back to school and there is a different feeling in the air. Fall is an exciting time of new opportunities, changes and challenges. Here are some things to think about to prepare yourself for some of these changes and put yourself in the best position to succeed. 

Summertime is a great time for a lot of foods that are no longer in season, so make sure you have that in mind when you are planning your meals and snacks. Unfortunately a lot of fruits are on their way out, and you may even want to switch summer vegetables like corn and cucumber for heartier fall vegetables like squash, brussels sprouts, cauliflower, sweet potatoes and more. Adjust your grocery list next time you go shopping and be prepared for when you go out to eat. Eating foods that are in season is a great way to make sure you are getting as much nutrients from what you eat as possible, and it keeps you from being backed into a corner when your usual summer foods aren’t available. 

Fall is a great time for fitness, indoors or outside. Even if you haven’t made exercise part of your routine before and want to try, there are so many opportunities to take advantage of. You can walk, run, bike and hike without the summer heat exhausting you and forcing you inside. It’s also a great time to try a gym membership, personal trainer or exercise classes or videos. Having an indoor exercise option will be especially helpful for days when the weather prevents you from going outside or when the winter comes around and getting outside seems impossible. Don’t wait until the last minute – get in to these good habits now so when it’s late in the fall and winter is around the corner you are ready. If you plan to exercise at home, make sure you have any equipment you might need – mat, weights, videos, or machines and space to do it. If you want to try joining a gym, find one in a convenient location with all the options and amenities you want so you aren’t stuck later. If you want to start taking exercise classes or working with a trainer, give yourself time to try a couple different things and find what you like. 

The last thing that you should be aware of is your mindset. As we transition into sweater season, don’t let your motivation disappear and don’t let yourself hide under layers of clothing. If getting healthy and fit is what you really want, don’t let it slip away. Preparing now will help set you up for success during the hardest months of winter when it’s cold and dark and all we want to do is sit inside and hibernate. Now is the perfect time to try new things and change it up.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

With the first round of holidays coming up this weekend, it’s important to remember that you always have a choice when it comes to what you eat. Religious restrictions and traditions, and family obligations can make us feel like we have no control, but you always have the power to make the right decisions. Mentally it can be difficult to resist holiday food and socially it can be hard to say no, but it is always up to you. Here are some things to remember around the holiday time.

First, pause for a moment. If you are acting on a craving, try and get past it. The battle between our stomach and our brain is something that we face every day, but we can be especially vulnerable during the holidays. We want that special treat but we know we shouldn’t have it. This can be even harder when we want to eat healthy on a holiday or when the holiday continues over several days. If you’re going to have the same or similar meals several nights in a row, pick your time to indulge and don’t let one special meal or day turn into several days or a week. When we go off of our plan a little, it can snowball and cause us to sabotage ourselves. Holidays are special and you should enjoy them to the fullest, just remember that the food isn’t the most important part and to be smart about your choices like any other day.  

You should also ask yourself if it’s really worth it or if it’s just an excuse to over indulge. Think about the outcome and how you will feel about a meal or treat later that day. Will you regret it or be content with your choice? It may sound simple but it’s going to take strength and commitment. That’s what makes it really worth it once you reach your goals! It can be a battle between what you want now and what you want most – patience and determination are the key. Work on your good habits now and it will only help you with the bigger holidays later this year. 

Follow your instincts. If it feels wrong, you probably shouldn’t do it. Sometimes that may make us want to do something more, but even if you are just starting your weight loss journey, you know what foods and behaviors to avoid. But if you do make a mistake, don’t get too caught up in the negativity. The best thing you can do is pick yourself up and start fresh. This weekend is just the beginning of a fun and holiday filled season – making smart choices now will help you this week and beyond.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018