Summer is a great time for weight loss. We can show off and enjoy our hard work, and it’s also a strong motivator to keep working towards our goals. In the winter, we hide under layers of clothes and indulge in heavy holiday meals. But now is the time that we can feel lighter and enjoy the weather. But we also have to be careful because when we feel carefree we can lose sight and go off track without realizing how much we can gain. Here are some tips for summer that will also help you stay on track.

DO Stay Hydrated. With the increase in temperatures and hours of sunshine, even just walking to get from point A to point B can cause us to sweat and lose water. Simple activities such as walking, biking, shopping, going to the beach and any other way you enjoy the outdoors can really dehydrate you if you aren’t careful. Be prepared with water and hydrating snacks on hand.  Water is always best. Something with additions like electrolytes or a natural flavor is great, but make sure you aren’t drinking sugar and sodium. Avoid sugary beverages like sports drinks, energy drinks and even some teas and juices. Always pay attention to the labels. You can also choose a hydrating snack like watermelon, cantaloupe, honeydew, grapes, apples, celery, and so much more.

DON’T Gain From Drinking. When we drink it’s usually for two main reasons – to hydrate or to enjoy. When we hydrate, we are quenching our thirst and helping fuel our bodies. We need water to live and we are constantly losing water. When we drink to enjoy, we are having a coffee or tea with breakfast, a soda with lunch or a glass of wine with dinner. We drink for the taste, or just out of habit. These type of drinks can be enjoyed and you can still stay on plan, but it takes self control. As we have said many times before, alcohol is one thing but the things we eat and drink are another thing. Sugar, caffeine and alcohol can cause us to crave food we wouldn’t normally eat, especially in the summertime when we are relaxing and enjoying the season.

DO Be careful in the sun. One thing many of us look forward to is the sunshine and getting a tan. Having a little bit of color can make us feel even more confident but it can also have lifelong effects. Cover up and wear sunglasses, and always use sunscreen. Seek shade wherever possible, such a a beach umbrella, awning or cabana. Make sure children and kids always have sunscreen and shade.

DON’T Burn. Premature wrinkles, sun spots, eye damage, sunburn and skin cancer can all be direct results of too much sun and UV rays exposure. Avoid tanning beds and sun lamps – try a self tanning lotion instead. It can also hydrate your skin an give you a natural glow.

DO Enjoy Travel. The free time we get in the summer is perfect for travel. Whether you are planning a family trip or a getaway while the kids are at camp, summer is wonderful for a vacation. Going on a trip is a rewarding and relaxing, and we can to enjoy ourselves when it comes to activities, shopping and eating and drinking. Think about what matters most to you and come up with a plan before you go. Pack healthy snacks, look at menus ahead of time and set your limits for yourself.

DON’T Indulge Beyond Your Limits. Travel also involves long plane rides or train or car travel, which can mean waking up early, staying up late or just having an exhausting day getting somewhere. When we are tired we look for caffeine and sugar to give us a boost, and healthy foods can be limited at airports and during transit. But it’s not impossible and you can follow through on your clean eating. While you are away, be realistic about how you want to eat and what you want to accomplish. Being on vacation can mean staying out late and eating and drinking late into the night. It can also mean big breakfasts and constant munching during the day on appetizers and other treats. When you come back, be prepared for the results and be ready to get back on track.

DON’T Stress. If you let the negativity get to you it will just make it worse. Don’t give up because you think you have failed. You only fail when you stop trying. The last thing you want is to have a terrible summer where you are down on yourself and spiraling out of control. It always sounds easier said than done, but all it takes is one healthy snack or meal to get you back on track. One healthy decision can get moving in the right direction agian. Don’t let one slip up or one bad week make you give up on everything.

DO Stay Motivated. Find what speaks to you and go after it. Whether that is an event or date that you are working towards, or a dress or pair of pants you want to fit into, or maybe you just want this to be your summer where you feel fit and accomplished. Celebrate the little successes and enjoy the progress you make each day and each week. It will all add up and before you know it you will be exactly where you want to be.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Memorial Day has come and gone and with the rising temperatures it is really starting to feel like summer is here, even though the first official day of Summer isn’t until late June. Many more changes are just around the corner, with school coming to an end and new routines coming in. For kids and families it can mean family trips and travel, graduations, summer school, jobs and internships, college visits, driving tests, camp and much more. And for adults it can mean quiet time without school and sports constantly driving our schedules. Parents look forward to summer just as much as kids in this way because we can all let loose and enjoy ourselves. But this can also be a time when we unknowingly start to gain. We attend parties and barbecues where we eat and drink and celebrate. We go out and treat ourselves more than we usually would. Start thinking about your plans for summer now before any negative choices start adding up.

Even if we stay at home, summer can still feel like a vacation. We have less responsibilities and obligations so it feels like a holiday where nothing counts. But in reality, every decision does count and they can add up quickly. Stick to your healthy routine as much as possible. If you exercise, don’t skip it. If you plan your meals, don’t throw it all out the window if you eat out more. When you go shopping, stick to your healthy food list. Remember that drinks count and they can affect us in many ways, as we said in last week’s blog.

The good news is that summer is a great time for eating clean and losing weight. There are so many delicious and healthy fruits and vegetables that are back in season, providing the perfect snack to satisfy and hydrate. Fruits like watermelon, cantaloupe, honeydew and many others are made up of at least 90% water, so they can keep you hydrated and also satisfy your sweet tooth in a healthy way. Vegetables like cucumber and celery are also great options. You can even add fruits and vegetables to your water to give it a refreshing twist. Summer also means grilling, which is a great way to prepare chicken, seafood, vegetables and more for healthy meals. Fish and avocado are prefect healthy fats that are great summertime options. No more heavy sauces and dressings that are popular in fall and winter.

Summer also offers a lot of activities that can help you stay fit. Going to the beach, swimming, walking, biking and even walking around a carnival or amusement park will get your heart pumping and help you stay healthy. Always remember to stay hydrated, and save the funnel cake and cotton candy for your cheat day.

The last thing to remember is accountability. Wearing less clothes in the hot weather means we are feeling more exposed and aware of our bodies. Instead of falling into a negative spiral, use this time as a motivator to push for your goals. How did you feel last summer? Were you feeling self conscious? Or were you healthy and fit but lost your way during this past fall and winter? In the colder months, it is easy to hide inside under sweaters and jackets, but now there are no excuses. Don’t let it stress you out – tell yourself that this summer will be different, starting now.

Congratulations Caitlin!!!! You did absolutely amazing!!!

Caitlin loves the life she lives and lives the life she loves!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Of all the recent nutrition trends, going gluten free has probably been then biggest. Unfortunately, its popular has largely been founded on people’s misunderstanding of gluten and how eating gluten free really affects your body. Most people think that as long as you eat something that is gluten free, it is good for you in the sense that it will help you lose weight. This is not always true, and this misconception can really hurt your weight loss.

Let’s start with the definition of gluten: a mixture of proteins found in wheat and related grains including barley, oat, rye, spelt and other varieties. Many additives and processed foods contain gluten as well, such as some flavors, canned soups, and even some condiments, dairy and meat. Its purpose is to help foods maintain their shape, acting like a glue to hold it together. People with Celiac Disease, an auto immune disorder, have a negative reaction when they consume gluten – their bodies attack their small intestines, causing short term and long term damage. While millions of people eat gluten free, it is estimated that only 1% of Americans have this disease.

So why is eating gluten free such a trend when only 1 in 100 people have the disorder? When trying to lose weight, people fear carbs or foods they associate with carbs (bread, bagels, cake, pizza, pasta, anything made with flour), and think that they are the worst and they will make you gain weight. And while it is true that these foods won’t always help you lose weight, gluten free foods still contain carbs and calories and should still be monitored. Just because something doesn’t have white flour, that doesn’t mean that it doesn’t have flour at all. Alternatives like rice flour, buckwheat flour, bean flours, coconut flour, nut flours, potato flour, quinoa flour, corn flour and all other varieties contain the same or higher amounts of calories and can be just as bad as white flour for your weight loss. Some may be healthier than others, but healthy doesn’t automatically mean weight loss. Flour is still flour.

The reality is that the only key to weight loss is “clean” – not “gluten-free”, not “low-carb”, not “cleansing”, not “paleo”, not “vegan”, not “raw”. Going gluten free won’t offer you any additional health benefits and gluten free foods aren’t always better. Gluten isn’t the enemy – in fact, it is found in many whole-grain foods that provide healthy carbs, vitamins, minerals and fiber that are essential to eating healthy and won’t hurt your weight loss.

Eliminating one ingredient or food group isn’t the answer, especially when this element can actually offer health benefits. Finding a healthy balance is vital to all things in life, including weight loss.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018