THE TIME IS NOW
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Green Shakshuka
•1 onion
•1 lb bag of spinach (fresh or frozen)
•1/2 tsp paprika
•1/2 tsp cinnamon
•1/2 tsp coriander
•2 tsp cumin
•Salt to taste
•1 tbsp oil
•Egg whites (depends on size of skillet)
1. Dice the onion.
2. Heat skillet and add onions and spices. Cook until onion is soft.
3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.
4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.
5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.[dt_sc_hr_invisible_small]
Root Vegetable Medley
Ingredients:
•2 red onions, diced
•2 cloves of garlic, chopped
•2 sweet potatoes, peeled and cubed
•1 lb carrots, cut into 1 inch pieces
•1 lb beets, peeled and cut into wedges
•1 lb celeriac, peeled and cubed
•Zest of 1 lemon
•Zest of 1 orange
•2 tbsp chopped fresh thyme
•2 tbsp chopped fresh savory
•1 tbsp chopped fresh tarragon
•Salt and pepper
•1/2 tsp ground coriander
•Cooking spray
1. Heat oven to 375 F and coat large casserole dish with cooking spray.
2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.
3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.
4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.[dt_sc_hr_invisible_small]
Lemon Mousse
[dt_sc_hr_invisible_small]Ingredients:•One 4-serving size package of Jell-O vanilla pudding mix
•2 cups skim milk
•1 packet Crystal Light Lemonade powdered drink mix (the size that makes 1 pitcher)
•One 12 oz container of low fat Cool Whip
1. Add pudding mix and milk into a medium bowl and beat until smooth and thick.
2. Beat in lemonade mix until combined.
3. Fold in Cool Whip.
4. Chill before serving. 1 cup serving is one dessert/snack.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!
• MATZAH – 2 Matzah with 1 tbsp of peanut, almond or Sun Butter, light cream cheese or 1/2 avocado = meal
• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of
fruit or 1 cup of fruit = meal
• MATZAH AND EGGS – one Matzah with 3 egg whites = meal
•1/2 container Light tuna or chicken salad or egg white salad with 1 matzah = meal
• 1 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah =. Cat 3 Snack or you can do 2 slices with 2 matzah as a meal
[dt_sc_hr_invisible_small]Matzah is only once a day and remember never eat just to eat. If you don’t need it, don’t eat it. You don’t want to end the night feeling bloated and sick. Like you over did it and you regret it. Instead, you want to end the holiday feeling amazing and in control. You will enjoy the food, but also what is really important – the company and the celebration.[dt_sc_hr_invisible_small][dt_sc_hr_invisible_small]Have a Happy Passover and Safe Travels to everyone going away!
~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
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MARCH IS THE MONTH OF TRANSITIONS
This week has been mentally tough for everyone. With the threats of snow and the cold weather it can be challenging to remember why we are restricting ourselves from all the comforting foods we could be having. but this is the time you have to constantly remind yourself that summer is going to sneak up on you and when it does you want to be ready.
In only a couple of short week we will be taking the coats off. Think back to a time when you were not ready to reveal yourself. It could have been last spring or last week on vacation. When everyone is taking coats off and you wished you could keep yours on because you were not mentally or physically ready to reveal what was underneath. March and April are transition months when the weather changes from Cold-to Warm – to Some very Hot Days. Think of this as your transition months as well. you want to take where you are right now and continue on with where you want to be. When it’s hot you want to be ready for it and when coats come off and shorts go on you want to be following the same transition from winter to spring to summer. you don’t want to be that one person walking around with a winter coat on or a long sweater because you didn’t do what was good for you right now.
Think about and motivate yourself for what you have coming up in the Spring and Summer. Whether it’s Graduation parties, Vacations, Bar Mitzvah or Sweet 16. Keep reminding yourself that you are preparing right now to be and feel the best you can for what’s ahead. Shop online for spring and summer outfits and bathing suits. It doesn’t always have to be a special occasion it can just be that you want to be prepared for the BBQ and Beach season that you love and want to be ready to enjoy. When it’s 90 outside you don’t want to be in cover ups and long jeans. You want to be feeling good and confident in your skin and your clothes.
Living the program makes you happy. When you get through these tough weeks you will feel so much better and you will feel the mental strength that comes with staying strong and on your path. When you follow your program and you get through these tougher weeks the results will be amazing. The sun will be warmer and you feel better and you look better and act better. We have had a lot of returning clients in the last two weeks. Some come back just to reboot – others may have let vacations and holidays get the best of the them — some just feel better when they come in. But what I have learned from all of them is one thing they all seem to say — Being on program feels so much better than being off program. It doesn’t matter if they weren’t cheating everyday – it’s really not about that. It’s about having the control, and that amazing feeling of lightness in your body that you feel when you live the program. As soon as they had the feelings of being off for an extended period of time whether it be 2 weeks or 2 months they realized that they started to not feel well — feeling sluggish, out of control, and just not as happy as when they are on program. It doesn’t take long both mentally and physically to learn that your body responds best to living the program.
When you don’t do the right thing by your body it takes away confidence and self control. You quickly fall into sabotages and bad habits and before you know it you look back and think why did I do something that made me unhappy/ I was so happy on program and doing the right things for my body and mind. Yes – just like this week – it may sometimes feel restricting but that is such a better and easier feeling than not being able to get your pants on or feeling the lack of confidence when you are walking into work or attending a party. Or most important just feeling miserable in general because you just don’t feel good about yourself or your health.
The truth is feeling good about yourself and eating healthy is the most important thing you can do. It sets up your day anyhow you perform in it. From taking care of your family, to being productive at work. When you don’t do the right things and you don’t feel good about yourself it affects everything including your confidence. It’s not always easy but you must make it a priority to stay on your path. I see you all and read the texts and I know when you are on and feeling good you are completely different from being off and not feeling good about yourself. So while March may be challenging and difficult I can assure you that the challenge of staying on program is going to be a lot easier than the challenge of entering into Spring and Summer in a body that you don’t feel good in.
The First Step to Transitioning is Deciding that you are
Not Going to Stay Where you Are!
~Love to Live Healthy with Josephine Fitzpatrick
I was originally going to put this blog out on Tuesday but I really thought that you would and could relate to it more today since we are starting super bowl weekend. Think before you grab before you eat :). Everything has a result.
THE STRUGGLE IS REAL! First I have to start off by giving compliments and credit to so many who had such amazing weight loss numbers this past week. I was so so happy to hear that last weeks blog “Being Comfortable with being Uncomfortable” helped make a difference. Actions create results and in this case you read the blog and followed it and it worked! I was so beyond thrilled to see the results of it. Thank you! I know how difficult it is to walk away from temptation. But you got to feel and see the amazing results this past weekend by walking away, and embracing the uncomfortable. YAY!!!
EVERYONE HAS WEAK MOMENTS: We all have weak moments. Sometimes they are random, and other times they are specific. You step on the scale mid week and it throws you into sabotage, or you have one glass of wine and it triggers you to have the bottle. It could be at the end of the day at dinner or before bed when you are just so tired from the day and don’t have the same mental strength you had when you woke up. Most of the time weak moments occur right before cheat day. It’s the time of the week where you would think you would be the best but the truth is you are the most mentally and physically exhausted.
FUNNY STORY: A good example is my husband John. Last Saturday night out of the blue he says to me at 8pm – can I start my Cheat Day now? When I gave him a blank look like –is he really asking me this right now?– he went on to explain (as if I never heard this before) — I can start now and go 24hours and end my cheat day Sunday night at 8pm. He was so proud of this new idea! As he was saying it I was visualizing my clients text messages literally being printed in the air as he spoke the words – CAN I SPLIT MY CHEAT DAY AND START RIGHT NOW.— It’s a text that we get minimum 20 times on a the weekend. First I had to break it to him that he wasn’t the first person to think of this amazing idea. Then I explained that this was a moment of weakness that so many clients have at random times and they usually are the day before the cheat day. You made it all week long and now it’s the end of the week and you are tired and hungry and you are just done. You are mentally and physically weak and it’s easy to give in. But I explained it’s the night before cheat day and this is when you have to be your strongest because it’s when all the magic happens from all your hard work all week. You don’t want to throw it all away for a slice of pizza. But he clearly wasn’t feeling the same passion that I was expressing.
I said — I’m sorry but no you can’t do that. You didn’t even weigh in and you won’t have the same results tomorrow if you cheat now. You can wait until tomorrow. I promise you will be happy if you wait–.
Needless to say he wasn’t happy waiting and he wasn’t happy with me or my response at that moment. But I new he was just mentally weak and it was easy to just throw all his hard work away. Instead I walked to the refrigerator and heated him up Innovation meatballs and a spring roll and some string beans. He made it through the night and lucky he did because he ended up having a great weight loss week losing over 2lbs. — he was so beyond happy with his weight loss Sunday morning.
What I did notice that helped a lot was once the meal was heated up and put in front of him he was fine. Because of my crazy schedule John always heats up his own meals. It’s always an Innovation meal and a side. It’s simple, healthy and he loves it. But because he was mentally weak Saturday night and his mind started taking over his thinking he became obsessed with the idea of Pizza. So instead of heating up his dinner he was too busy thinking of a way he could start his cheat day early. But once I saw his mental state and I heated it up and put it in front of him he was totally fine. He was hungry and when he ate he was okay and was able to think more reasonably. If I wasn’t there – who knows what would have happened- probably pizza!. I was super proud of him for staying strong through it and a the same time I realized what so many of you go through. Even the most perfect week it’s so easy to fold in a moment of weakness.
The point of this story is whether it’s food or alcohol – it’s important to not let yourself get to the place where you have no control. The place where you are past the point of thinking clearly. Especially at the end of a day or the end of a week when we are most exhausted, tired and hungry it’s so easy to let our guard down. In the begining of the week you have more mental and physical energy and are more likely to get through the challenges. But at the end of the week when you know you are both mentally and physically exguasted is when you have to be stronger and more on your guard from sabotaging yourself.
THE CONVERSATION OF THE WEEK: The funny thing through all of this which I know so many of your will relate is Sunday John didn’t even want the pizza. In fact, he said he didn’t even want to cheat. He was so excited with his weight loss and he felt so good that he couldn’t even think of what he wanted to cheat with. — The conversation from clients in my office and on text is always
“Why does everything look so good all week long except on Cheat Day?!” During the week you want everything in sight. But when it’s cheat day and you can have it – you don’t want any of it. Why??? The answer is simple – it’s because it’s the mental part of the program that teaches – we always want what we can’t have. But when we can have it we don’t always want it.
I think that goes for a lot of things in life. But when it comes to Cheat Day sometimes just knowing that you CAN have it is enough. So next time you have the mental challenge and you feel a little weak minded – before you cheat ask yourself if it was cheat day would I eat this or do I just want it because I can’t have it.? The answer might help you get through your next moment of weakness.
The struggle you feel today develops the strength you need for tomorrow
~Love to Live Healthy with Josephine Fitzpatrick
With just a hop skip and a jump you will be on Holiday Break. As fast as it arrives it will be gone. So make sure you enjoy every second of it and do tithe way that will make you the happiest – with No Regrets.
Here are some Holiday Tips and Advice I would like to share with you:
While I wish food and drinks didn’t play such a big part in how we feel – the reality is it does. And Im a big believer in addressing things rather than ignoring them. Since what we eat and drink affects our mindset and personality, I think it’s super important to think through how you want to feel and what is going to make you happy. Do not cheat everyday if you by mid week you will be miserable because that will use make everyone you are with miserable. As hard as it may feel to stay on program – think about how hard it will be to feel bloated and uncomfortable in your own skin. In not suggesting you stay 110% clean on vacation. I know you all so well that I really believe there is a different option for each one of you. But what I am telling you is that while going off program makes you feel free of stress and structure – if you over do it you will begin to feel uncomfortable and out of control and I don’t want you to have that feeling on your vacation. Think about it and plan how often you can cheat and still feel okay. Because when you start out in a bathing suit or snow pants and end up mid week in a cover up or feeling like frosty you have to be okay with it.
FINAL THOUGHTS: Remind yourself two things. It doesn’t matter how amazing you were up to this point. You will feel the effects of daily over doing it and you will feel it quickly. Smoke the choices because this vacation isn’t only about you it’s about your family and what mood they have to deal with when you lose control. I know it’s the harsh reality but I’m telling you now so you don’t look back and feel like you should have made different choices. You have all been on vacation before and you know what it does to you mentally and physically the you are consistently off program. Some are okay with it and can just deal with the affects of it and go right back on program when they return — others will let it ruin the holiday/vacation mid way through. Don’t do it. this year you are going to THINK BEFORE YOU ACT and make sure your choices are what is good for you and all those you love. And always remember if you lose control and you realized you over did it and start to feel uncomfortable there is a simple solution – the very best thing to do is regardless of where you are you just go right back on program to a 110% shark day. After one solid day back on program you will feel so much better. We are always here for you if you need guidance – simply reach out. Remember this isn’t about being perfect it’s about being happy.
HAPPINESS LOOKS AMAZING ON EVERYONE!
NEED A MIND, BODY, ENERGY and METABOLISM BOOST THAT WILL GET THE BODY WORKING AT 110% EFFICIENCY THROUGHOUT THE DAY?.
This time of year we can feel a little extra tired and stressed. A lack of sunlight, shorter days and a change of weather all play a part . When we don’t feel our best it’s even harder to do the right thing. Because of all of your requests – I have been working hand in hand once again with my Naturopathic Doctor who is a specialist in Chinese Herbal Medicine. We created and designed a 2oz shot that will increase energy, boost your metabolism and get your body working at 110% so you can feel your very best everyday.
NEW INNOVATION ALL NATURAL SHOTS
TANGY TURMERIC AND FIRE APPLE
Do a shot first thing in the morning and up to 3 times a day when needed. Each shot is an immediate immune and energy booster that provides an increased metabolism, and blood flow. They are also an excellent source of phytochemical to fight against aging, inflammation for a healthy all around immune system.
We used our special combinations to create our All Natural Energy Shots. Both contain two Chinese medical herbs that together have been proven to stimulate the body and give you the most intense internal and external health benefits. Along with our hand picked special blends both shots also include:
ELEUTHERA ROOT: It has been proven to help the body boost metabolism handle stress and acts as a natural stimulant to increase blood flow throughout the body and nervous system. It increases blood flow creating an energetic feeling throughout the day.
REHMANNIA ROOT: Improves oxygen intake, reduces inflammation and helps pain and swelling. It improves allergies, and lowers blood sugar levels and helps diabetes or tired blood (anemia). It also improves weakened bones (osteoporosis).
Two amazing Roots together are life changing in the way you feel and perform throughout your day. So if you need an energy boost or you need to increase your fitness levels, or you are just not feeling your best because of age, the lack of sunlight, change of weather, daily stress, allergies etc… Give the shot a try. It will give you an immediate internal all natural energy and health boost so you can enjoy your day and not drag yourself through it.
Love to Live Healthy with Josephine Fitzpatrick
Innovation Tips for the Upcoming Holiday Season
THE HOLIDAYS ARE MORE THAN ONE DAY – KEEP THIS IN MIND NOVEMBER THROUGH JAN1
The better you feel the better you will live and the happier you will be
Stay on Program!
Love to Live Healthy with Josephine Fitzpatrick
We are now on UBER EATS 7 days a week for your convenience