Tag: innovation weight loss and fitness
Choose Your Battles
- [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
- Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
- If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
- You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
Passover Week
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]
IT’S ALL ABOUT CONTROL
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Are you ready for March?
- Control your mindset. We have spoken about it in the past – you need to be mindful at all times if you want to reach your goals. Staying in your power requires having the ability to adapt to changing conditions and circumstances. It requires being proactive and staying mindful of your thoughts, choices, and actions. Only when we’re mindful can we see things clearly, and therefore adapt accordingly to the conditions of our life. When you are mindful you are not grabbing and eating – instead you take that one second – that one breath to think about if this is what you really want to do at that moment.
- Take responsibility for your life: Don’t blame others, and absolutely do not cry about your weight. No one wants to hear it. Everyone is crying about their own problems. Instead take responsibility and work hard for what you want. Don’t talk about it – show your results with actions. Plan, Prepare and follow through and work hard everyday for what you want. There are no short cuts- just hard work and no excuses. When you take responsibility for your life and circumstances, you naturally feel empowered no matter what happens.
- Choose to be happy: Everyday is a choice to be happy. When you choose to stay on program and do the right thing it’s the same thing as choosing to be happy today. We know when you follow your menu and stick to your meals and snacks you feel your very best. When you text me and say I had a great day today – that means you chose to be happy today. You knew doing the right thing was going to keep you in a happy place. You followed your menu and when your head hit the pillow you felt great – which made you wake up happy. The choice to be happy is your choice everyday to make and you do it by following what makes you feel your best [dt_sc_hr_invisible_small]
CLEAN SLATE – OPEN PATH
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WINTERPAUSE
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HELLO DECEMBER
FACE YOUR TRUTH
THANKSGIVING – HAVE A PLAN
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