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FitnessHealthy TipsLifestyle
January 25, 2016By Josephine Fitzpatrick

Have a Healthy Hanukkah

In the blink of an eye, another holiday is upon us. Hanukkah is a special time for so many of us, filled with family, friends and tradition. Unlike Thanksgiving, which feels like it lasts an entire weekend, Hanukkah actually lasts more than a week, which is one of our biggest challenges. We face temptation every day, but we can be especially vulnerable during the holidays. Here are some tips to be prepared for today and the following week.

 

Use your Cheat Days. Luckily Hanukkah is spread out over two weekends so we can take advantage of two days and still stay on plan. The important thing is to keep you clean days clean. Two cheat days in one holiday is going to allow you to indulge in your favorite traditional foods so you should be able to focus on eating clean in the days in between. Do your best, even maintaining in this week and even this month is an accomplishment.

 

Healthier Recipes. Making a holiday that focuses on oil and dairy completely clean and healthy isn’t very likely, but you can make some adjustments to make some recipes healthier. Some simple switches can improve a recipe and help you make the most of the holiday without missing out or adding on the stress. Some of us may not be able to control what days we will be celebrating, and some will be celebrating more than two days, so a healthier recipe can help. For example, you can trade eggs with egg whites when making matzo balls. And you can switch oil and fat with vegetable oil in many other recipes. You can also buy no sugar added applesauce or make it yourself – apples are sweet enough on their own. You could always add some ground cinnamon for a little extra flavor.

 

Tasting Method. Another option to help keep you from going too far off your plan if you find yourself trying to eat clean at a holiday celebration is the tasting method. Start by taking one small scoop (about 1 tablespoon) of your favorite dishes so you can get the taste without going overboard. You can always bring or provide healthy dishes that you can fill up on and maybe you won’t even need to indulge at all.

 

You can also check out our previous blog posts from last year for some more healthy recipes, holiday party advice and more tips.

 

Happy Hanukkah!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
January 25, 2016By Josephine Fitzpatrick

Where Will You Be on the Next Holiday Break?

Thanksgiving is behind us. Another Holiday has come and gone. As we look forward to our next Holiday Vacation we must use these next 4 weeks very wisely. Because depending on how your last 5 days went and the text messages I received – many of you are in very different places. Some had every intention on staying 100% on and unfortunately your path went in a very wrong direction. Others were expecting the worst and ended up with the best. For some, you had your plan and stuck to it with a 90-10 and ended up doing much better then you could have imagined. Then of course I have my hard-core, who stick to it regardless of what is going on. They never stray from the eat clean 6 and indulge 1. Regardless of what good or bad goes on in their day, they are never stressed about their weight because they always do the right thing.

 

Where will you be on Holiday Break? It’s always great to have a big goal. But you need little goals in between. Each little goal you reach is a step closer to the big goal. Start today by having a 100% week. Put yourself – body and mind – to the test.  How much can you lose this week? Remember everything you do is for now. It’s not forever. It’s simply to get the weight off. Once the weight is off you are no longer restricting yourself and you can eat more and maintain. But for right now, it’s all about losing. Getting to a good happy place by Holiday Break.

 

Mentally get into a good place – Losing weight is important to you for your health and happiness. For one week you will be 100% and see what your body does in return. For one week you will say “No” to anything that is tempting because it’s not worth the result. For one week you will be 100% focused on losing weight and not let anything get in your way. This week is about you and what you want for your body and health.

 

Visualize – where will you be on Holiday Break? Beach, Island, somewhere special – any of these places should be motivating enough to know that you will either be in a bathing suit or shorts and you want to feel good about wearing them and not hiding and wishing you would have done something when you had the chance. Keep this thought in your mind. Yes, you really can change a lot in 4 weeks!

 

Are you staying home?  Even more reason to do it now. You don’t want to be around so many delicious holiday choices with friends and family and not be able to enjoy it because you are in a bad place to begin with. Start today so you can enjoy later.

 

If you take the baby steps now and get your number down each week you will feel lighter, in control and most important, healthy and good about yourself when the Holiday comes – everyone will be celebrating and you will too!

 

LET’S REVIEW: 
What happens when you follow your menu and eat clean foods:
– The first two days are the most challenging – get through them however you have to because I promise by the third day you will begin to feel amazing. Think of it as you over did it and this is what you have to do now. Give and take. It’s time give time.
– The 3rd day the cravings are starting to disappear and you begin to feel in control.
– By the 4th all water weight and bloat is gone.
– The 5th day your fat cells are starting to shrink! Your stomach is getting smaller and you begin to feel lighter (you know when you wake up and your stomach feels flatter and everything about you is just overall lighter- yes that amazing light feeling that gets you to hop out of bed instead of drag yourself out).
– By the 6th day you will begin to realize how less important food is compared to how important it is when you feel amazing, healthy and happy. You feel so good it makes you wonder why you ever over-indulged to begin with.
– The 7th day (morning) – you weigh yourself and you are jumping up and down because you are thrilled you hit your first week goal (the closer you stay to the menu and the cleaner your foods are the more you will lose).  IT’S CHEAT DAY and you enjoy and then right back on and do it again and work toward your second week goal  – it’s that simple.

 

Follow the plan. It’s 4 weeks until Holiday Break. Where do you want to be and how do you want to  look and feel when you get there?  
Saying what you want is easy – it’s time to prove to yourself you can do it.    
This vacation you will be feeling as healthy and happy as everyone around you. 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More
FitnessHealthy TipsLifestyle
December 6, 2015By Josephine Fitzpatrick

Have a Healthy Hanukkah

 

In the blink of an eye, another holiday is upon us. Hanukkah is a special time for so many of us, filled with family, friends and tradition. Unlike Thanksgiving, which feels like it lasts an entire weekend, Hanukkah actually lasts more than a week, which is one of our biggest challenges. We face temptation every day, but we can be especially vulnerable during the holidays. Here are some tips to be prepared for today and the following week. 

 

Use your Cheat Days. Luckily Hanukkah is spread out over two weekends so we can take advantage of two days and still stay on plan. The important thing is to keep you clean days clean. Two cheat days in one holiday is going to allow you to indulge in your favorite traditional foods so you should be able to focus on eating clean in the days in between. Do your best, even maintaining in this week and even this month is an accomplishment. 

 

Healthier Recipes. Making a holiday that focuses on oil and dairy completely clean and healthy isn’t very likely, but you can make some adjustments to make some recipes healthier. Some simple switches can improve a recipe and help you make the most of the holiday without missing out or adding on the stress. Some of us may not be able to control what days we will be celebrating, and some will be celebrating more than two days, so a healthier recipe can help. For example, you can trade eggs with egg whites when making matzo balls. And you can switch oil and fat with vegetable oil in many other recipes. You can also buy no sugar added applesauce or make it yourself – apples are sweet enough on their own. You could always add some ground cinnamon for a little extra flavor. 

 

Tasting Method. Another option to help keep you from going too far off your plan if you find yourself trying to eat clean at a holiday celebration is the tasting method. Start by taking one small scoop (about 1 tablespoon) of your favorite dishes so you can get the taste without going overboard. You can always bring or provide healthy dishes that you can fill up on and maybe you won’t even need to indulge at all. 

 

You can also check out our previous blog posts from last year for some more healthy recipes, holiday party advice and more tips. 

 

Happy Hanukkah! 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
November 30, 2015By Josephine Fitzpatrick

Where Will You Be on the Next Holiday Break?

 

Thanksgiving is behind us. Another Holiday has come and gone. As we look forward to our next Holiday Vacation we must use these next 4 weeks very wisely. Because depending on how your last 5 days went and the text messages I received – many of you are in very different places. Some had every intention on staying 100% on and unfortunately your path went in a very wrong direction. Others were expecting the worst and ended up with the best. For some, you had your plan and stuck to it with a 90-10 and ended up doing much better then you could have imagined. Then of course I have my hard-core, who stick to it regardless of what is going on. They never stray from the eat clean 6 and indulge 1. Regardless of what good or bad goes on in their day, they are never stressed about their weight because they always do the right thing.  
 
Where will you be on Holiday Break? It’s always great to have a big goal. But you need little goals in between. Each little goal you reach is a step closer to the big goal. Start today by having a 100% week. Put yourself – body and mind – to the test.  How much can you lose this week? Remember everything you do is for now. It’s not forever. It’s simply to get the weight off. Once the weight is off you are no longer restricting yourself and you can eat more and maintain. But for right now, it’s all about losing. Getting to a good happy place by Holiday Break.  
 
Mentally get into a good place – Losing weight is important to you for your health and happiness. For one week you will be 100% and see what your body does in return. For one week you will say “No” to anything that is tempting because it’s not worth the result. For one week you will be 100% focused on losing weight and not let anything get in your way. This week is about you and what you want for your body and health.
 
Visualize – where will you be on Holiday Break? Beach, Island, somewhere special – any of these places should be motivating enough to know that you will either be in a bathing suit or shorts and you want to feel good about wearing them and not hiding and wishing you would have done something when you had the chance. Keep this thought in your mind. Yes, you really can change a lot in 4 weeks!
 
Are you staying home?  Even more reason to do it now. You don’t want to be around so many delicious holiday choices with friends and family and not be able to enjoy it because you are in a bad place to begin with. Start today so you can enjoy later.  
 
If you take the baby steps now and get your number down each week you will feel lighter, in control and most important, healthy and good about yourself when the Holiday comes – everyone will be celebrating and you will too!
 
 
LET’S REVIEW: 
 
What happens when you follow your menu and eat clean foods:
 
– The first two days are the most challenging – get through them however you have to because I promise by the third day you will begin to feel amazing. Think of it as you over did it and this is what you have to do now. Give and take. It’s time give time.
 
– The 3rd day the cravings are starting to disappear and you begin to feel in control.
 
– By the 4th all water weight and bloat is gone.
 
– The 5th day your fat cells are starting to shrink! Your stomach is getting smaller and you begin to feel lighter (you know when you wake up and your stomach feels flatter and everything about you is just overall lighter- yes that amazing light feeling that gets you to hop out of bed instead of drag yourself out).
 
– By the 6th day you will begin to realize how less important food is compared to how important it is when you feel amazing, healthy and happy. You feel so good it makes you wonder why you ever over-indulged to begin with.   
 
– The 7th day (morning) – you weigh yourself and you are jumping up and down because you are thrilled you hit your first week goal (the closer you stay to the menu and the cleaner your foods are the more you will lose).  IT’S CHEAT DAY and you enjoy and then right back on and do it again and work toward your second week goal  – it’s that simple.  
 
 
Follow the plan. It’s 4 weeks until Holiday Break. Where do you want to be and how do you want to  look and feel when you get there?  
Saying what you want is easy – it’s time to prove to yourself you can do it.    
This vacation you will be feeling as healthy and happy as everyone around you.
 
~Love to Live Healthy with Josephine Fitzpatrick
 
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018   
Read More
FitnessHealthy TipsLifestyle
December 18, 2014By Josephine Fitzpatrick

Healthy Holiday Recipes

 

With two of the biggest holidays this month, it can seem impossible to stick to your weight loss plan in December. Traditional and seasonal foods are so important to the meaning of both Christmas and Hanukkah but there are a couple ways you can make your holiday meals healthier without feeling like you are missing out on any of the celebration.

 

Instead of replacing traditional holiday foods, try making existing recipes a little healthier. Latkes are usually made with regular potatoes, but can also be made with zucchini, sweet potatoes, onions and carrots. Though it is traditional to fry them, you can bake them in the oven instead. Simply prepare them to your liking and bake at 425 degrees for 5 minutes on each side.

 

  bakedlatkes

 

You can buy applesauce to pair with the latkes or you can make some with just a few simple ingredients and flavor to your taste. Peel, core and quarter whatever flavor apple you like and add to a large pot filled with water. Add whatever spices you choose, such a cinnamon and nutmeg, or leave as is. Heat until apples are tender and cooked through then mash or blend them to however chunky or smooth you prefer.

 

  quick-homemade-applesauce

 

Brisket is another recipe that can easily be made lighter. Use the “first-cut” section as opposed to the fattier “point cut” to start. Use a dry rub to marinate and bake in the oven. Serve with sauce on the side.

 

 brisket

 

Before you even sit down for Christmas Eve Dinner you have a great opportunity to serve some healthy and festive appetizers and snacks. Spiced nuts are great for the holidays and are delicious and simple. To prepare, warm nuts such as pecans, walnuts, pistachios and cashews or any combination, in the oven then drizzle with a small amount of olive oil and toss with seasonings of your choosing such as salt, thyme, rosemary, pepper, or cayenne pepper.

 

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Go with a red and green theme for Christmas with this clean and gluten free recipe. Chop red and green peppers into thin slices then add a dab of hummus. It’s simple, healthy and festive all in one.

 

 1302

 

For dinner, you can’t go wrong with a simple roasted chicken. It’s healthy and will please almost anyone at your table. Dress it up for the holidays by laying skinless chicken slices on a bed of pomegranate farro salad. For the salad, cook then cool the farro and add with arugula, romaine, celery, pomegranate seeds, almonds and a vinaigrette of your choosing.

 

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 There are so many seasonal sides that can be a fantastic addition to any holiday dinner. Roasted winter vegetables are a great go to. Beets, turnips, carrots, fennel and onions can be combined with thyme and extra virgin olive oil for a simple, colorful side dish.

 

  roasted-winter-vegetables-ck-x

 

Try a fresh twist on quinoa with this recipe for Quinoa with Dried Cherries and Pistachios: Prepare quinoa as usual. Meanwhile, combine olive oil, lemon juice and pepper separately then add this mixture to the quinoa. Mix in dried sweet cherries, dry-roasted pistachios, fresh mint and parsley.

 

  quinoa-with-cherries-ck-x

 

If you’re looking for something sweet, try one of these recipes: Crunchy Pear and Celery Salad (pictured left) and Pear and Arugula Salad with Walnuts (pictured right). The first salad calls for cider, pear, raspberry or other fruit vinegar to be whisked with a small amount of honey and salt for the dressing. Then add diced pears, celery and pecans to the mixture and season with pepper. Serve on top of a lettuce leaf for a beautiful presentation. For the other salad, simply toss arugula, pear slices and walnuts with mustard vinaigrette.

 

 SA5560SA9010_Ardito

 

Putting even just one healthy recipe on your table or bringing it to your host’s table can take away some of the stress of holiday eating. When your mind is less concerned with what you’re eating, you can embrace the holiday and the people around you so much more. Enjoy!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodybury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
December 15, 2014By Josephine Fitzpatrick

Happy Hanukkah

 

Tomorrow begins the Jewish holiday Hanukkah and a week-long celebration. It is an eight-day holiday packed with festivities and traditional food. The meaning behind it celebrates the symbolic meaning of a candle that was lit with enough oil to last one day but miraculously it lasted eight days, which is the reason why it is also known as the Festival of Lights. Because it is such a long holiday, some families celebrate one or two nights while others celebrate every night. There are several traditional aspects of the holiday that are usually present such as the driedel, the menorah, gelt and the traditional foods that can include chalah bread, brisket, kugel, matzo ball soup, latkes (potato pancakes) and other fried foods to highlight the importance of oil. Cheese and dairy foods are also common. For those of you who are celebrating, this can be a tough holiday when it comes to your weight loss plan because of the importance of dairy and oil. Here are our top three tips to enjoy the holiday without derailing your weight loss.

 

1) The first is to go with the tasting method. Start with a tablespoon of the heavy dishes and go back for second helpings of your favorites. It may be difficult to find something healthy to fill you up, so try bringing a salad or healthy side such as roasted winter vegetables, quinoa or applesauce.

 

2) If you know you’re going to be attending or hosting more than one dinner, pick and choose what you put on your plate with a little more scrutiny. When you’re going to be having the same or similar meal the next night or a few days later, consider skipping seconds.

 

3) Compensate for the extended feast during the day leading up to dinner and on the days in between. Eat clean on a day you know you will have a big dinner, and stick to your routine on the days you aren’t celebrating with eating healthy and exercise. If you are only celebrating one day and make it your cheat day, that’s great, but either way, don’t let it become a cheat week.

 

To all of out clients celebrating this week we wish you a happy and healthy Hanukkah!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More