The transition from summer to fall is one of the most challenging and chaotic of the year. We go from vacations and camp, to school, college and busy activity schedules. The weather changes and the sun sets earlier. The days feel shorter when it already feels like there aren’t enough hours in the day to get everything done. This is a time when we are constantly on the go and thinking about the next thing, which can mean hasty decisions and grabbing whatever is fast and easy when it’s time to eat. Now is the time to prepare and make sure we give ourselves a hand. Stock your fridge with healthy food. Cook meals ahead of time. Have snacks on hand that you can eat on the go and during your commute. Look at menus ahead of time when you know you are going out to eat. One of the best ways to fight temptation is to eliminate it – know your weak points. Whether it is late at night, after school or work or right after breakfast, be prepared for when you tend to go off your healthy plan. Stick to your exercise routine or make adjustments around your new busy schedule.

Many college students are already at school. This can be a stressful time for parents and students, whether it is their first year or they are graduating soon. Overeating is a common concern caused by the stress and anxiety of college life. Between studying, homework, classes, professors, time management, sleep schedule, social adjustment, relationships, jobs, moving or commuting, worries about the future, final exams, being homesick, graduation, etc. – students can find it hard to eat healthy, find healthy foods to eat and know what to eat. It will take some time to figure out dining halls and local places to eat, but there are always options. And if you are a member of the Innovation Online Program you can reach out to us at any time and we can find the best food options on campus for you. The important thing to remember is that eating won’t take the stress away, it will just delay it or give you relief for a few moments. Instead of turning to food, try some problem solving techniques such as making a to-do list to prioritize your tasks and work on them one by one. If procrastination is the problem, try working in a new location away from any possible distractions. If you are burnt out there’s nothing wrong with taking a break, a short nap or doing something you enjoy. Exploring your neighborhood and campus is a great way to get comfortable with your surroundings and get your body moving. If you ever need help, reach out to a parent, friend, family member, professor or advisor. Find what works for you and have a healthy and successful school year!

For most younger kids, today is their first day of school. Make them a part of lunch prep – they can help plan their lunches with your guidance. Whether it’s our PB and J bites, a turkey sandwich on white bread or whatever they love, including them in packing their lunch can help them learn about healthy eating and give them confidence and independence. One important thing you can remind them of is that just because they are back to school that doesn’t mean the outdoor fun is over. Spend time outdoors after school and on the weekends as long as the weather is nice. You can pick fruit at a farm, attend a concert or sporting event, see a movie at a theater or outdoors, have a family barbecue or picnic, go to the park or beach one last time, and the list goes on. It’s a great way to connect and regroup as a family as the school year takes over.

There are many of us who wish that summer would never end, and how could we not? It would be great to always be on vacation or away at camp. Living completely carefree and not worrying about the consequences. But the reality is you had your fun and now it’s time to get serious, take care of your health and body both physically and mentally – the only way to do that is to get back on program 100%. There is a great deal to look forward to in the upcoming months and if you start now you will be in a good place in time to enjoy the next Holiday season. The first days of September and the fall season is an exciting time of opportunity, new beginnings and unknown potential. Build a strong and healthy momentum now and make September a successful month for you and your family that will continue through the rest of the year.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

It is already almost half way through August and it is starting to feel like the end of summer is approaching. Even though we will have warm, mild weather through September and maybe even part of October, soon we will be back to our busy schedules. Work, school, college, homework, sports and the holiday season will be here before we know it.

But let’s not get ahead of ourselves just yet. August may feel like we are running towards a finish line, but there is still so much that can be done and so much to reflect on that can help us stay healthy for the rest of the year and beyond.

When it comes to our fitness and body image, summer really exposes our true feelings and priorities. We can’t hide, and we want to feel and look our best in bathing suits and short sleeves. But as the weather changes and we add on the layers, we can feel like it’s okay to let things go a little. We accomplished our goals and had a successful summer, so we may find that our will power and motivation start to disappear. But this just means that it’s time to adjust and re-evaluate. Do you want to stay inside this fall and winter, feeling heavy and bloated? Or do you want to feel healthy and in control, even through the holidays? Decide where you want to be now, not 3 months from now when you are trying to undo all the unhealthy choices you wish you hadn’t made.

The truth is, summer is different from the rest of the seasons. We have more time and are more carefree. We are in a positive mindset, the sun is shining and we feel good so we want to eat good. But as the year goes on and we move into fall and winter, things change. So start now and make a new plan. Your goals can be the same but with changing schedules, seasonal foods and weather conditions there need to be some adjustments. Change up your routine – try new restaurants or recipes, new workouts or classes, or any way you want to switch it up. Or it can be as simple as adjusting your current routine – if you run or walk outside, be prepared to head inside or get the right gear so you can keep going through any weather. If you know you will be on the go all the time, whether you are in the car or taking the train, start to think about meals and snacks you can take with you. It will be one less thing to think about and preparing ahead of time makes it that much easier to follow though.

Make sure to keep it consistent and commit. Food and exercise are the tools that get you there, but at the end of the day it’s up to you to make it happen. Transitioning from summer to fall can be physically and mentally draining, so don’t let your health take a back seat. Finding what works for you and staying healthy year round takes work but it is always worth it.

Eating clean and living a healthy lifestyle is about more than looking good in a bathing suit. It’s about more than being fit for just the few months of summer. It is about making healthy changes that stick and learning to eat, drink and live in a new way that makes us feel happy, healthy, accomplished and in control.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

When it comes to weight loss, we want things to be immediate. We want to see results right away, and we want them to be drastic, and we want them to stick. But when we are working towards a goal – whether it is eating healthy, losing weight, exercising or any self improvement – slower is always better. Yes, slow is hard. Slow progress can drive us crazy and make us feel lost or disappointed. But we have to remember that progress, no matter how slow or how small, is still progress. If we are doing the right things, day in and day out, we will reach success. Just because it sometimes takes us longer to achieve something compared to someone else, that doesn’t mean we failed. Everyone goes at their own pace and we should all embrace our journey.

Think of it this way – when you take the time to lay a strong foundation, it will last longer and be more effective. If you are trying to change too much all at once, you can’t focus on doing it right. Putting too much pressure on ourselves will just pile on the stress and anxiety and put us in a negative place. We make changes because we want to be better, healthier, happier. It’s not about punishing ourselves for the way we are or what we have done in the past. It’s about taking the steps to improve and be the best we can be.

We don’t live in a world where we can snap our fingers and get what we wish for. As much as we want this to be true, we should embrace the challenges that that come when we make a change. The things we choose to do and choose to fight for define us. We all have our reasons – we want to get healthy so we can feel comfortable in our skin, get down to our goal weight, get active and feel good inside and out. All reasons are valid, and we wouldn’t earn them or own them if they happened overnight.

The good news is that it does get easier. That doesn’t mean that there won’t be ups and downs, but soon you will get into a rhythm where you are in control and you feel light and fit. Working towards a goal is an exercise in self control and willpower. No one is perfect, it still takes work and determination every day, but you will learn so much about your body and the strength of your mind. Setting a goal and reaching it is important for us, and also for the people in our lives who want to see us succeed and for those who look up to us.

The best part of reaching a hard fought goal is enjoying the reward. When you get to put on that t-shirt, that dress or that bathing suit, or when you run that marathon, or when you step on the scale and see that magic number, it feels that much better knowing all that you did has paid off. If we blinked and got our wish immediately, we wouldn’t know all that we are capable of. We wouldn’t feel that amazing sense of accomplishment and pride that we deserve.

So when you are feeling lost and like you are drifting, think about that moment. Think about how amazing it will feel when you can say that you reached your goal, and maybe even that you went above and beyond. Think about how good it feels to indulge when you have been on track, compared to when you constantly over do it. The longer you work towards something, the less likely you are to backtrack. You can get there and you can stay there.

Each small step will move you forward, until one day you look back a realize how far you have gone.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

This year 4th of July is on a Monday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this weekend. Though the holiday itself is on Monday, we will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These recipes can help you keep your indulging to one day and ensure that you can still enjoy the celebration.

Dry Rub for Chicken

Summer is the grilling season, and 4th of July is a perfect time to enjoy it, but most of us are bored with the same old grilled chicken. This dry rub is exactly the recipe to mix it up.

Ingredients: 

1 1/2 tbsp smoked paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon sea salt or table salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground mustard

1/2 tablespoon thyme leaves

1/4 teaspoon cayenne pepper

Instructions:

Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy!

Turkey Burgers

Give your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders. Use your own clean recipe or try this one.

Ingredients: 

1 1/4 lb lean ground turkey (1 package)

1 tbsp oil

1/4 cup parsley, finely minced

2 tbsp onion, finely minced

1 egg white

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

Cooking spray

Burger toppings of choice (lettuce, tomato, onion, pickles, mustard, etc)

Instructions:

Place turkey in a large mixing bowl. Add parsley, onion, egg white, paprika, cumin, garlic powder, cayenne pepper, salt and pepper. Mix ingredients.

For sliders, shape them into 1/4 cup sizes patties, they will shrink while cooking. For regular sized burgers make patties 1/2 cup size.

Preheat grill and spray with cooking spray. Cook patties for around 15-20 minutes, depending on grill type and pattie size.

Either wrap in lettuce or stick patties on a skewer. Add toppings and enjoy!

Red White and Blue Fruit Salad

It wouldn’t be 4th of July without something red, white and blue! This fruit salad is bursting with flavor, looks amazing and so easy to make.

Ingredients:

Cubed or cut out watermelon (1/2 watermelon)

Cubed or cut out honeydew (1 medium honeydew)

2 cups strawberries

1 cup blueberries

1 cup cherries

2 sliced bananas

2 tbsp coconut flakes

Instructions:

Cubed the watermelon and honeydew, or you can use a cookie cutter and make shapes. You can cut up the strawberries and cherries or leave some or all of them whole. Slice bananas.

Combine and top with coconut flakes. Enjoy!

1 cup = 1 serving

Patriotic Punch

Another great way to make a festive red, white and blue treat with the season’s best fruit is this delicious and refreshing “punch”. You could even cut the fruit into shapes or freeze the fruit in ice cubes the night before for more flavor and decoration. These are non-alcoholic but you could add 1 oz of vodka for the adult version.

Ingredients:

A handful of fruit (blueberries, strawberries, watermelon, apple, pineapple, raspberries, blackberries or whatever you prefer)

A few more piece of fruit for garnish

1 can of plain or flavored seltzer

Ice

Instructions:

Place some fruit in a glass and mash or muddle them. Add a few ice cubes and seltzer then garnish with fresh fruit. Sip and enjoy!

Home Made Frozen Yogurt

The best part about this recipe is that it is completely customizable. Choose your favorite fruits or make new combinations like Strawberry Banana, Mixed Berries, Peach and more. This will make 4 servings.

Ingredients:

6 cups any fruit (can be mixed)

2/3 cup plain Greek yogurt

Instructions:

Either freeze fresh fruit or use frozen fruit. Combine fruit and yogurt in a blender or food processor. Blend until smooth. Pour into medium container and freeze overnight.

Enjoy! And have a Happy and Healthy 4th of July weekend! 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

A healthy diet consists of a lot of different factors and finding balance between food groups. Meat and seafood both provide high levels of protein as well as vitamins, minerals and healthy fats. But not all of these foods are equal – some are higher in saturated fats and calories, while some are more lean and have a high content of healthy fat. Healthy fats are monounsaturated and polysaturated fats, which are essential to reducing your risk of heart disease and stroke, and they help lower your cholesterol. One type of polysaturated fats is Omega 3 fatty acid, one of the most well known healthy fats.

When it comes to weight loss, you always want to choose lean and clean over fatty and saturated. That’s why meats like bacon and beef aren’t as good for your health and weight loss as grilled chicken and most fish and seafood. In general, fish is better for a healthy lifestyle because even though some options are higher in calories than others, they are still cleaner than a lot of meats. Take a look at the many benefits and nutrients in some of the most popular and healthy seafood options.

Salmon

Salmon is one of the most well know varieties of healthy fish that can be found at any supermarket or restaurant. It can be prepared a number of ways, but in general the best way to prepare it is to make sure that you keep it moist and tender. Right now happens to be a great time for salmon – it is currently in season (midsummer). Salmon is best known for it’s Omega 3 content and protein, but it is also high in vitamins B12, D, B3 and B6 and a number of minerals. In a 6oz serving of salmon, 80% of the fat content comes from heart healthy monounsaturated and polysaturated fats. The same serving size of beef sirloin has more fat, but only half of that is made of healthy fats. So not only are you getting less healthy fats, you are also getting a ton of saturated fats with the beef option.

Tuna

Tuna is a little more common than salmon, especially when it comes to picky eaters. Many people prefer the taste and like it’s simplicity and versatility. It can be eaten on crackers or lettuce wraps, or made into tuna salad or some even like to eat it plain or raw. When preparing tuna fish at home, rinse the fish under cool running water then pat dry before cooking. Like salmon, it is high in vitamins B3, B12, B6, D and protein and minerals like potassium and magnesium. B12 is required for red blood cell formation and other important bodily functions. B6 is essential to our body’s neurotransmitters, brain development and it helps the body make hormones. Tuna has the highest content of vitamin B3 out of all varieties of meat and seafood – this vitamin helps support adrenal function (hormones), maintain your nervous system and is essential to metabolizing carbohydrates and fats. When it comes to the health benefits of canned vs. fresh tuna, there isn’t much of a difference. Just be careful of the sodium content of canned tuna, and look to see if the fish is packed in oil or water.

Other Fish – Rainbow Trout & Striped Bass

This species of trout is a little less common but should definitely find its way onto your plate for many reasons. It has a mild flavor, so it’s a great option for people who don’t like salmon and it is delicious grilled or broiled. It is a great source of protein, Omega 3’s as well as B12 and B3. It is also low in sodium, saturated fat and cholesterol. Farmed trout is better than fresh – being raised in fresh water means it contains less contaminants and pollutants, including mercury. The same goes for striped bass, it is better farmed – wild striped bass has a high level of mercury so be sure to avoid it when possible. Striped bass is also high in Omega 3’s and B12. It known for being another great low calorie high protein option. Most of the fat in striped bass are healthy fats.

Shellfish  (Lobster, crab, shrimp, clams, oyster, mussels, etc.)

Different shellfish, and even different types of the same variety, contain different levels of benefits, but in general the ones we are listing are a good source of Omega 3’s and other minerals and vitamins and also low in mercury. Oysters are the highest in protein, and they are also know for their high zinc levels (immunity). Oysters are followed by mussels then clams then shrimp, lobster and crab in the list of protein content from higher to lower. Alaskan crabs are also high in those all-important Omega 3’s and are lower in calories. They also contain a high amount of zinc and B12. Different shellfish also have different levels of fats – mussels, shrimp and crab being on the higher end. Clams are on the lower end in terms of fat and contain a good amount of Omega 3’s. They are also know for their high level of iron (about 3x the daily recommended amount of iron). In general, lobsters are still high in the benefits of other shellfish (Omega 3’s, B12, zinc) but they should be enjoyed in more moderation because of their cholesterol count.

The important thing to remember is everything in moderation – everything has a serving size for a reason. Just because something is healthy and good for weight loss that doesn’t mean that it can be eaten without care and consideration. But when consumed in the right way, seafood is a delicious, important and healthy part of anyone’s diet.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018