love to live healthy – Page 21 – Innovation Weightloss & Fitness

June 15, 2016By Josephine Fitzpatrick

NATIONAL NUTRITION MONTH – ARE YOU RECEIVING ALL THE NUTRIENTS YOUR BODY NEEDS?

Eating healthy is the key to losing weight, but when we change our diet to lose weight, we have to make sure that we are still getting all the nutrients our body needs. We are all familiar with the most well known vitamins and minerals – Vitamin C is probably the most common and easiest to incorporate. Other vitamins and most minerals are recognizable but what do they do for us and what are the best sources? A multivitamin is never a bad idea, but depending on which brand you choose or what you are specifically lacking, it might not give you everything you need. Here are some healthy weight loss foods, that include some important nutrients that women especially should make an effort to consume.

Potassium

When we think potassium, usually the first thing that comes to mind are bananas. We think that it is common and easy to consume so we might not pay enough attention to our potassium levels, but it’s worth a second thought. Potassium might not be on your radar, but in reality only 1% of women get enough potassium in their daily diets – 4,700 mg daily is the recommended amount. This can be problematic because this is a mineral that helps cut your risk of heart disease and stroke by lowering blood pressure. The good news is in addition to bananas, many fruits and vegetables such as sweet potatoes, cantaloupe and beans have around 300-400mg of potassium per serving.

Magnesium

Used for everything from mood to stronger bones, this is an essential mineral because it’s proven to help prevent heart disease by easing inflammation and improving cardiovascular function and tissue health. But just as important is the gender-specific benefits – women do amazing with magnesium because when levels are normal it can help with calming, anxiety and headaches that affect women. It can also help ease PMS symptoms.

Choline

Unlike potassium, choline is much more unknown but it offers benefits that are just as amazing and essential to our health. It is a relatively new nutrient, added to the list of required nutrients by the National Academy of Sciences (NAS) in 1998. Choline is a micronutrient, or a vitamin or mineral that is only required by the body in small amounts but is vital to development, disease prevention and overall health and wellbeing. It supports the liver’s natural detoxification process, which can help your body in so many ways, and it is also recently linked to helping reduce your risk of breast cancer. Unfortunately, most women over the age of 50 only take in half of their daily quota, which should be 425 mg. Luckily, choline can be found in many healthy foods such as eggs, shrimp, cod, Brussels sprouts, cauliflower, asparagus, spinach, and much more.

Vitamin D

Vitamin D is essential for wellbeing in two ways – it helps with immunity, bone health and blood sugar control and it also aids our mental health by helping to combat depression and insomnia. Vitamin D is incredibly important but unfortunately it is only found in a few foods. There are other ways to make sure you are getting the recommended 400IU-600IU daily, such as cod liver oil and the sun. Just be aware of the oils you choose if that is what you decide to do, because some manufacturers sell cod liver oil that is low in one vitamin, such as vitamin D, and high in other vitamins, such as vitamin E or A. Balance is always important. It is also always worth noting that sun exposure should always be monitored and not over done. Healthy foods such as salmon, tuna, milk, fortified yogurt and eggs are reliable and safe ways to get your daily dose of vitamin D.

Iron

Iron is an essential mineral that women of all ages need, from young women going through puberty to pregnant women and even through menopause. With puberty comes menstruation, which means that a young woman’s iron needs increases to make up for the blood loss and increase in blood volume. Girls 9-13 should aim for 8mg of iron a day and girls over the age of 14 should get 15mg a day. Because of menstruation, women are at the highest risk for anemia, or low iron levels, which can cause a variety of symptoms. Pregnant women should also take note, because they could need up to three times more iron during pregnancy. Women ages 15 to 50 should consume 18mg of iron daily, and then it drops to 8mg from ages 51-70+. Iron is essential for red blood cell production, oxygen transport, and energy production. Lean meats, seafood, nuts, beats, lentils, spinach, beans and some cereals are great sources of iron.

Calcium

Calcium has always been known to be good for bone health, especially for women. As women age, we are prone to bone loss, so it’s good to start building a strong skeleton at a young age. Girls between the age of 9 and 18 need 1,300mg of calcium daily. Adults (ages 19-50) should aim to get 1,000mg and older women over the age of 50 should get 1,200mg. Calcium also helps with muscle and nerve function, and also helps with our pH balance in the blood. One common misconception is that calcium only comes from dairy. Though it is estimated that 72% of the calcium we consume is from dairy products like milk, yogurt and cheese, there are other excellent healthy sources such as tofu, spinach, collard greens and sesame seeds.

All women can eat healthy and clean foods and give their bodies the nutrients they need. Keep these tips in mind this month and beyond.

~Love to live healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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June 15, 2016By Josephine Fitzpatrick

St. Patrick’s Day

Today is St. Patrick’s Day, a holiday that celebrates St. Patrick, the foremost saint of Ireland – although this holiday is much more well know for its parades and festive food and drinks. It is a fun and cheerful holiday that is celebrated by all people, but because of its emphasis on food and drinking especially, it can be hard for us who are eating clean to stay on track. Here are some ways to help you stay clean and enjoy the holiday.

Keep it simple – If you don’t plan on celebrating big, keep things clean and simple. You don’t have to skip the holiday, there are smart ways to celebrate. Start your day with a green omelet, packed with your favorite veggies like spinach, broccoli, peppers, asparagus and more. Or try this Shamrock Protein Shake: Blend 1 cup unsweetened coconut milk, 1/2 cup fresh spinach, 3 tbsp fresh mint, 1 frozen banana and 1 scoop vanilla protein powder. It’s a healthy shake with a fresh twist. Keep going with the green theme and include the traditional cabbage in a green salad for lunch with lettuce, cabbage, avocado, cucumber and more. You can go even further with the colors and make a vegetable pizza or vegetable platter like the Irish flag using broccoli, peppers, cauliflower, carrots, snap peas, mushrooms or any vegetables you choose:

Pay Attention to Drinks – Drink in moderation. Unless it is your Cheat Day™ alcoholic beverages are still one snack each. This means that 4oz of wine, 1oz of alcohol or 2 light beers are each a snack. Make sure you are drinking plenty of water.

Choose Your Cheat Day™ – Since St. Patrick’s Day is on a week day, some people might not celebrate until this weekend. This can be tricky because it extends the holidays and makes it hard for us to stay clean. Choose your Cheat Day™ wisely and stick to it.

Enjoy the Celebration – If you have the time, a St. Patrick’s Day parade is a great way to get the family out of the house and doing something fun and active together. If you drive to a parade location, try and park a couple blocks away and enjoy the walk.

Be Safe – This is our most important tip for everyone today whether you are all out celebrating or just trying to avoid the chaos. No matter how safe you plan to be, today is a day where you should be extra careful. Many people will be drinking and celebrating in large crowds, so just be careful when going out, watching a parade and driving home.

Happy St. Patrick’s Day!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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June 15, 2016By Josephine Fitzpatrick

Spring is in the Air

Although the first official day of Spring isn’t until next weekend, it is already starting to feel like winter is over. Yesterday it got up to 72 degrees in New York, the sun was shining and the parks and streets were filled with people enjoying the weather, and today will be the same.

Spring means a lot of things. For many of us, it means Spring Break. Whether you are traveling or not, a week off from school or work can disrupt our routines and we have to plan for that. If you are traveling, what you plan to eat is just as important as what you plan to wear and where you plan to go. If you want to stay as clean and healthy as possible, plan ahead and give yourself all the preparation you need. Losing over vacation is difficult but possible. But if you want to enjoy the local food and drink, enjoy it. Maintaining is just as much of an accomplishment. But no matter what you choose, it’s back on track 100% when you return. If you are not traveling, it can sometimes be even harder to keep ourselves in check. We are at home with a house full of food, and if we aren’t occupied we could end up snacking all day long. A relaxing week at home is what many of us may need, but if you don’t keep some kind of control it will be hard to come back from it. Give yourself some peace of mind and make a plan for Spring Break. Decide now and follow through.

This season can also mean Spring Cleaning – out with the old and in with the new. Maybe you need to mix it up and try new things. Maybe check out a new restaurant or recipe. Get outside and go for a walk and explore new streets and neighborhoods. Sign up for a personal trainer or a class with friends. Even the smallest change can invigorate your routine and your motivation. Going through the motions every day can become boring and monotonous, and makes us vulnerable to going off plan. We look for something, anything to excite us. Make it something healthy and positive.

Spring can also mean growth. Flowers bloom, the leaves grow back on the trees and the grass is green again. It is a time to blossom and thrive. It is a perfect time for gardening. Plant vegetables and herbs and use them later for a delicious and healthy meal. The days are already becoming longer, so take advantage of the extra sunshine. Spending just a couple minutes outside will give you that little bit of Vitamin D our bodies crave. It will boost your mood and give you a moment to breathe and help you manage stress. Try having lunch outside or go for a walk in the morning.

With each season our daily lives and routines can change. Make it a change for the better.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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June 15, 2016By Josephine Fitzpatrick

Don’t Get Derailed

When trying to make a change and push for healthy decisions and a healthy lifestyle, following through on those choices can be a daily battle. At the beginning of the day or the beginning of the week we feel motivated and positive, but as time goes on there are many obstacles and challenges that can derail us. The most common ways that we struggle can pop up at any time but with a little preparation and planning we can set ourselves up for success.

Between families, work, long days, busy schedules and social events, most of us would say that we usually feel tired during the week. We all know that mid afternoon slow down where we look for something to pick us up. But what does being tired have to do with weight loss? When we are slowing down we look for caffeine and sugar to give us a boost – which usually comes in the form of coffee, soda and snacks. It is possible to satisfy that afternoon craving while staying on plan but we usually crave something sugary, salty or fatty to fill us up. Make sure you have a healthy snack or plan that you can turn to when you reach a low. When we are tired we also feel unmotivated and vulnerable so we just want to eat whatever is quick and easy – even if it isn’t healthy – which is another reason to have a healthy plan that is easily accessible. Doing that little bit of planning and prep work when you have the time and energy will save you later when you are tired or in a rush. We all want to do the right thing, so make it easier for yourself to follow through.

In our daily lives we are constantly tempted to eat and drink things that we know aren’t healthy but sometimes when we are at a social event or special occasion we want to give in. Birthdays, parties, anniversaries, celebrations, holidays and other special events can happen any day of the year and even when we do our best to plan ahead they can still pop up unexpectedly. During any of these happy occasions we are faced with cake, drinks and special meals and treats and it’s up to you to decide if it’s really worth it to indulge. If you can plan ahead, you can always bring a healthy dish to a dinner or party, or you can look at a menu ahead of time to pick a healthy meal to order if you are going out. But sometimes plans are made last minute and we find ourselves in a tricky situation. We can feel like we don’t have control when this happens, but you always have the power to make the right choices. Take it slow and don’t just give in to a craving or indulgence because it is right in front of you. Take your time and think about what really matters to you – indulging in the moment or reaching a healthy goal.

Feeling like we don’t have options is a common reason why we sometimes make the wrong decisions. We think we are backed into a corner so we make a choice and then later we regret it. Sometimes we have to put in the extra effort to plan and prep to make sure we have the healthy options we need, or sometimes we just have to say no. Sometimes we want to tell ourselves that we didn’t have a choice but we always do. We have to own our decisions so we make sure they are right for us.

No one is perfect and we all struggle, but fighting through the ups and downs to reach a goal makes it that much more of a satisfying accomplishment.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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June 15, 2016By Josephine Fitzpatrick

Motivation Monday

Another week closer to summer and the weather is proving it will be here sooner rather than later. Start this week by setting goals. Where do you want to be by the start of next weekend? Where do you want to be by April 1st? Every goal you set make sure you have a plan in place. Stay on your program of 6 Clean Days and 1 Cheat Day™.

Sometimes we make life harder than it is. When we do the right things and stay on the path of Health and Weight Loss everything becomes so much easier. We no longer have to worry about starting over. We don’t have to fear stepping on the scale, and most important, we know we will wake up feeling happy, healthy and lighter. We know that when we follow, it works.

Motivation Monday is a day that you not only start fresh with your Cheat Day™ behind you, but it’s also the day that you begin another step closer to the person you want to be.

HERE ARE THIS WEEKS 3 EASY STEP RULES TO HELP YOU STAY ON TRACK:

1) STOP MAKING EXCUSES – You can tell me your friends came by or your kids have been out of control or you’re sooooo busy at work…the bottom line is you are still using them as excuses to cheat and go off your program. And regardless of how true your excuse may be, it doesn’t change the fact that if you went off then you will not lose weight. So remember even if you have the best excuse in the world I can’t reverse the damage you did from it and magically make you lose weight. The only way you will lose weight is if you stay on your program and start learning that your excuses are prolonging where you want to be. We all know that when you are on program you can have friends over, you can go out to eat, and most important, you can still enjoy life. You have to learn to incorporate the happy, the sad, the annoying, the challenging and the unexpected into your life because they will always be there.

2) EAT TO LIVE – don’t live to eat. Stop making food the focus of your life. Have your plan in place each day of what you are eating from your program and then move on. It’s fuel for your body. It’s not supposed to be exciting. It’s meant to help your body run the best it can. Cheat day™ is exciting.

3) DOWN TIME – This is one of the most important rules for this week. Figure out when you are the weakest in the day. Is it in the morning? Or afternoon when the kids come home or when you come home from work? OR is it after dinner when everything has settled down for the night? Whenever your weak time of day is, you need a plan. You can have a snack ready – for example cut up vegetables and hummus – or any one of your program snacks. You can also plan to get out of the house and go for a walk with your dog or a family member. What a great way to bond after a long day. OR do an exercise that will keep your heart pumping and your mind occupied – 15 jumping jacks – 15 sit ups and 15 push ups. Because we all know most of the time it’s not about the food, it’s about the time of day.

Never let yourself get to the point where you are starving and you don’t know what you are having. That’s when you will start to grab anything in sight. There are plenty of things in life that are really hard and we have no control of making them easier. Eating clean, losing weight and feeling great are all things that if you do the right thing and make the right choices then they become easy. They become second nature and most important they become a way of life.

Summer is around the corner. Keep it simple. Stay on your path and do the right things and life will simply become easier. Because even if you have obstacles in your life that are challenging and hard – when you feel healthy and fit even the hardest obstacles will become easier to deal with.

Start by doing what’s necessary, then do what’s possible: and suddenly you’re doing the impossible.

CONGRATULATIONS MARK

YOU ARE ABSOLUTELY AMAZING!!!!!!!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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June 9, 2016By Josephine Fitzpatrick

Do’s and Don’ts of Summer Weight Loss

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

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May 31, 2016By Josephine Fitzpatrick

Summer Transition

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

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May 27, 2016By Josephine Fitzpatrick

Don’t Commit A Memorial Day Offense

WILL YOU BE CHARGED WITH ONE OF THESE OFFENSES THIS WEEKEND?

EUI – Eating under the influence!

EWI – Eating while impaired!

BWI – Binging while intoxicated!

It has arrived…Memorial Day Weekend is the first holiday weekend that kicks off the summer fun. The parties are planned, BBQ’s are ready, and the pools are all open. White shirts, shorts and sandals are out of closets and ready to be worn…For some, it’s super exciting!! For others, not so much 🙁

It’s the time when layers start peeling. You are either ready or not!

If you are ready and have been doing the right things then you must be super excited! It is just super fabulous and you should be so proud of yourself for putting in the hard work when you needed to!!! You know you will do fine this weekend because you are already in control and have learned what it takes to get to where you are today. Yay!!!

If you are on your way or have recently started or re-started the program – that is super awesome too! It doesn’t matter when or how many times you need to do it, as long as you end up in a great place. So don’t let the weekend get you carried away. Stay on your course and continue to do the right things so come Tuesday you will feel as successful as you do today!

If you haven’t started and wish you had, or you stopped and wish you didn’t – don’t be too hard on yourself because honestly what’s done is done. You can’t go back so you might as well go forward. Have a plan to get back on track 100% on Tuesday and get through the weekend— but don’t over do it because you have been off. Try and make the best choices and do the best you can. It will make starting on Tuesday a much better place to begin.

“TOMORROW IS A NEW DAY WITH NO MISTAKES IN IT YET”

DRINKING: Are you drinking this weekend? If so, make sure you know the maximum number of drinks — When do you lose control? After 1, 2 or 3 drinks? You should know in advance when you should stop. Don’t let the situation control you – you must always control the situation. Drink water in between to stay hydrated. If you use a drink as your snack you will be fine. But don’t lose sight that too much of anything will make you gain weight.

KNOW THE DIFFERENCE:

EUI – Eating under the influence means that you have had a drink in replace of your snack but you are okay. You are still in control and know what you are doing and feel good. You know that you are having fun and are still very much in control of the situation around you. You are sipping your drink and using it as a tool to have in your hands so not to pick at the food around you. You are having a blast and even more so because you know you will be thrilled when you wake up the next morning. Eating under the influence is fine and you can do really well with it if you don’t lose control and don’t have that next drink that will put you into an EWI. Know your limit.

EWI – Eating While Impaired. It’s not the alcohol that makes you gain, it’s what the alcohol makes you do that makes you gain. Once you are impaired you no longer realize that you are losing control. Not completely out of control but not in control. You are picking at everyone’s plate and everything that is around you. You are not hungry but don’t have the ability to completely stop what you are doing. You are having fun but you know you ate too much and over did it and that you will not be thrilled with your actions in the morning.

BWI – Binging While Intoxicated – ugh. Completely lost all control. You start eating everything in sight and speaking louder than everyone around you. It doesnt matter because you don’t feel a thing. You are eating because you can – it doesn’t matter if you are enjoying it or not. You forget that you are on program and you forget that you even need to lose weight!!! You even start to believe that you can do what you want because it’s not affecting you…why? Because you look freaking amazing tonight – Everyone looks amazing when you are drinking!!! The best part of the night is you won’t worry about what you feel like when you wake up. The worst part of the night is you are not worried about how you will feel when you wake up 🙁

If you need another reason to watch how much you drink, you should know excessive drinking does more than just make you over eat. Too much alcohol (wine, beer included) stops the fat burn. It doesn’t only slow your judgment – it actually slows everything in your body. That’s why it’s important to be eating super clean when you drink. If you over do it with the food and the alcohol – it’s not a good mix and you will have a not so happy weight gaining day. Make sure to keep the food choices clean. The alcohol should be your dessert and your meals should be clean then you will continue to lose instead of maintain or gain.

REMEMBER: It’s okay to say no to any food or drinks that you do not want. Your true friends don’t pressure you. They will just be happy you are there and will want you to do what makes you happy…so try not to use them as an excuse that you had to do something you didn’t want to. Follow the same advice you would give to those you love.

Okay so what do you do if you are not drinking???? OMG! …. What’s left??? HOW ABOUT THE ACTUAL PARTY!!!! Have some fun. Enjoy the company. Play some games, help the host, move around and socialize…DRINK WATER WATER WATER!!! AND STAY HYDRATED! … and really see how easy it is to enjoy yourself without having to over indulge in everything. Only then will you see how much better it is to wake up the next morning and know you had a great time while doing all the best things for your body.

Whether you decide to have one drink or three drinks the most important thing is to make sure you are okay with your choices and always stay in control of who you are and what you want. There is no point in doing something that you will regret later. It’s only fun when you are truly enjoying the moment and know you will be happy with the ending.

Throughout the weekend keep these thoughts close…….

At the center

of your being you have the answer.

You know what it is you really want.

You know your goals and how hard you have worked for them.

More than anyone

You know who you are…

You know the person you want to be…

Only you can

Become that person, Be that person, Remain that person.

Please understand that while these are fun ways to look at what we do while we are under the influence – they are also very serious and brought to your attention to make a point. Whether you are DWI or BWI – drinking influences your ability to make the right decisions and can affect you and everyone around you. Make good, smart choices for yourself and those you love!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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May 18, 2016By Josephine Fitzpatrick

The Truth About Eating Gluten Free

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

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