We’ve all felt them. Food cravings can be one of the biggest struggles of weight loss. We may be making healthy choices and feel motivated to succeed, but at some moments of weakness it seems like we can’t help ourselves from giving in to certain foods. All it takes is a whiff of something delicious, a mention or sighting of certain foods, a feeling or just being in a familiar place and all of a sudden we become consumed with one thought – satisfying the craving. 

The first step to fighting a food craving is understanding it. It’s true when they say that it’s all in your head: New research suggests that cravings are triggered by the areas of the brain responsible for memory and sensing pleasure. That’s where the initial trigger comes from – our brains naturally associate certain foods with certain feelings. Usually foods cravings come up to satisfy emotional needs such as calming stress or reducing anxiety. So when we feel vulnerable, our brains seek foods that make us feel comfortable, full, and happy (which is soon followed by feeling stuffed, sugar high and guilty). When we are at a low point for any reason, our brains look for these foods, which are usually high in sugar, fat or both. Even when it feels like a craving comes out of no where, make note of what brought it on to try and avoid them in the future. 

Once a craving does comes on, you have to do your best to stay in control and not give in. Identify it and fight it. That could mean having a healthy snack, walking away from the trigger or occupying yourself with an unrelated activity. Find what works for you. For some people, that means keeping trigger foods and foods they crave out of their home. If you buy cookies for your next cheat day this weekend, make sure you are able to resist the temptation during the week. For some of us, the best way to make sure we don’t indulge in trigger foods and cravings is to make sure they are no where to be found. For others though, it’s not possible to go cold turkey. Maybe because your roommates or family eat these foods, or maybe because they are something common and part of your weight loss plan like peanut butter or chocolate. In these cases, focus on becoming comfortable and confident in your self control so you can try and include your craving foods in your life in a healthy way. Going cold turkey can actually push some of us too much and we are bound to crack. Finding healthy alternatives or healthy portions of craving foods is a great way to reincorporate them back into your life in a positive and healthy way. Another way to prevent with cravings is to make sure you are never too hungry during the day. This will make you weak for those treats and snacks lurking in the back of your mind. Also, if you know you get cravings late at night or right when you get home from work or school, make sure you save a snack for your danger times. The worst thing you can do is ignore your weak spots and fail to identify and deal with your cravings. 

Although it doesn’t seem to be possible to completely leave cravings behind, you can work on fighting them and over time it will become easier. Taking a mental approach will help strengthen your resolve. Think about it this way – a craving lasts a moment and satisfies you for a few minutes, but eating healthy and clean will give you what you really want for the months and years to come. The choice is up to you.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Summer is a great time to get creative with clean eating recipes. Combining interesting ingredients, using unique techniques or reworking a healthy recipe can break up the monotony of grilled chicken and vegetables. 

This first recipe is almost too good to be true (and it’s vegetarian!) – Squash Burrito Bowl. This recipe makes two servings. It looks and tastes amazing, and it’s so easy to make. Start by washing one medium squash then cutting off the top near the stem. Then cut it in half length-wise and scrape out the seeds and insides. Coat the edges with a little bit of oil and lay the halves face down in a glass baking dish with about an inch of water in the dish. While they bake for 30-45 minutes, make the filling by drizzling one tablespoon of oil in a pan and sauté 1/2 cup sliced red onion, 1/2 cup sliced bell pepper and 1 diced jalapeño (optional) with a pinch of salt and pepper and 1 teaspoon of cumin for about 6-7 minutes. After the squash halves have been removed from the oven and cooled for a few minutes, they will be tender and you can scrap the inside out with a fork to make spaghetti squash. Put your “spaghetti” aside and begin to layer onto each half of squash 1/4 cup black beans, 1/4 cup diced tomato and half of the filling you sautéed in each squash bowl with a layer of spaghetti squash. Finally, add 2 tablespoons of light or low fat cheese on top and you can even bake it for another few minutes to let the cheese melt. 

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This next recipe uses an amazing ingredient – Hake. Hake is a white fish related to cod that is only around 90 calories and has more than 20 g of protein per serving. It is tasty and filling and can be eaten with vegetables on the side or over a green salad. For this recipe, preheat the oven to 400 then toss your favorite vegetables in a drizzle of oil with 1 minced garlic clove and a pinch of salt and pepper (zucchini, squash, asparagus and mushrooms work great). Next, brush 6 oz of hake with a light layer of oil and a pinch of salt and pepper. Place the vegetables in a piece of foil and lay the hake filet on top. Wrap up the food in the foil and place on a rimmed baking sheet in the oven for 20 – 25 minutes. 

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Next is a crisp and hydrating salad: Sesame Ginger Cucumber Salad. This will make about 2-4 servings depending on the size of the cucumber. Take one large cucumber and slice off the ends, then cut it in half so you have two pieces. Next, cut those pieces in half length wise and scrape out the seeds, then thinly slice the cucumber (or if you have a spiralizer you can use that with a wide blade). Toss the cucumber with 1/4 cup edamame (shelled – can be fresh or frozen) and 1/4 cup shredded carrots. In a separate bowl, whisk 1 tablespoon of white miso with 1 tablespoon of warm water until smooth. Then add 1 tablespoon of rice vinegar, 1 tablespoon of finely grated ginger, 1 tablespoon sesame oil, and 1 teaspoon of lemon juice and whisk them all together. Divide the salad into individual servings, drizzle with sauce and sprinkle with 1 tablespoon of toasted sesame seeds (white, black or both) between the servings. 

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Popsicles are a great way to have a healthy snack and cool off in the summertime, and all you have to do is take a smoothie recipe and freeze them. You can use popsicle molds, ice cube trays or disposable cups. These recipes are all delicious and hydrating. Try a healthy Pina Colada popsicle by combining 1/2 a small banana, 1/4 cup of vanilla coconut milk, 1/2 cup fresh pineapple and 1/2 cup of ice in a blender then freezing. You can also try this Berry popsicle by blending 1 cup of any berries with 2 celery sticks and 1 cup of ice then freezing. This Watermelon popsicle is a perfect combination of summer flavors – 3/4 cups of cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced), and 1 cup chopped spinach. 

~ 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, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain. 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow. 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.  

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

For many of us, summer feels like it’s already coming to an end after the 4th of July. May and June went by in a blur and all of a sudden it’s the peak of summer and fading fast. Whether you are happy with your weight loss progress or are starting to realize you wish you had done more or started sooner, summer is a great time for weight loss. Wearing shorts and tank tops can make many of us feel self conscious, but you shouldn’t let it keep you from trying to make a change. In fact, there are many things about summer that are already helping you on your way. 

The first is the fact that summer foods are generally much lighter than fall and winter foods. Numerous fruits and vegetables are in season and make a delicious, hydrating snack such as cucumber, watermelon, strawberries, cantaloupe and more. Having 1 cup of fruit as a snack can help when you are craving something sweet and will help you stay hydrated – the fruits and vegetable listed above are made up of at least 90% water. You can even add them to your water to make hydration more interesting, although a tall glass of water is much easier to consume in the warmer months than in the wintertime. Summer features a lot of other healthy foods like grilled chicken and veggies, seafood, light and crisp salads, avocado and burgers made from salmon, turkey, vegetables and more. Summer highlights barbecuing and lighter, simpler recipes instead of heavy sauces and meats that bring us comfort in the winter. 

Another great thing about summer is that you are probably being more active without even knowing it. You don’t have to be a gym rat to lose weight, but the extra activity is certainly helpful. Whether you are swimming, spending time at the beach, enjoying summer activities like water skiing or hiking, visiting a carnival, etc. you are raising your heart rate and getting in some healthy activity. Even traveling offers a lot of fun opportunities to be on the move – walking the streets, shopping, exploring an amusement park, seeing the sights or strolling through a museum for example. In the wintertime we tend to want to stay inside and hibernate, so don’t let this time go to waste! 

The last factor is accountability. As it was said before, 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 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. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Looking for a healthy and refreshing way to stay cool and have a tasty treat this summer? Smoothies are a delicious way to get more fruit into your day including their valuable vitamins and minerals. These recipes even have the option to add alcohol for a healthy drink option for parties, barbecues and other fun summer occasions. 

This first recipe is a healthy spin on a classic cocktail: Skinny Pina Colada. For this version, use a banana, almond milk and coconut extract instead of coconut cream to get the same creamy consistency but healthier. For one serving, which counts as a snack, combine 1 cup of fresh or frozen pineapple, 1 medium banana, 1/2 cup of unsweetened vanilla almond milk, 1/2 teaspoon of coconut extract and 1 ounce (2 tablespoons, optional) of rum and blend until smooth. Coconut extract can be found in the cooking aisle, or you can use unsweetened coconut milk instead of almond milk to get that coconut flavor. 

Lemonade is a timeless summer beverage, and this recipe has a refreshing twist. To make this Watermelon Lemonade, combine 1 cup of chopped watermelon with 1/2 a lemon (peeled) in a blender or juicer. Pour into a glass filled with ice then add 1/4 cup of club soda and 1 ounce (2 tablespoons, optional) of vodka. Stir until everything is combined and enjoy this tart and tasty snack! 

When you want to make a recipe healthier, sometimes all you need to do is simplify it. For this 3 Ingredient Margarita, cutting out syrup and sugar won’t take away from flavor and it only counts as a snack. If you choose to salt the glass, do that first then add 1 ounce (2 tablespoons) of tequila, 3 ounces of flavored seltzer and the juice from 1/4 of a lime. The best part about this recipe is that you can add your own twist with what seltzer you choose. You can go with the traditional lemon citrus flavor, or mix it up with other varieties like blood orange, peach, grapefruit and more. 

This next recipe is great for parties: Green Sangria. It makes 8 servings, each one is a snack packed with real fruits and vegetables. It takes a little more time to prepare but it will be worth it. Combine one bottle of Pinot Grigio with 1/2 a green apple (cored and sliced), 1/2 of a lime (sliced), 1/4 of cucumber (sliced), 10 mint leaves, and 1/2 a kiwi (peeled and sliced). Refrigerate the mixture for a minimum of 2 hours and a maximum of 8 hours. When ready to serve, pour 1/2 a cup of the mixture into a glass and add a splash of citrus seltzer to taste. 

This last recipe is a grown up version of a tasty warm weather treat. This Adult Milk Shake is a meal packed with flavor and protein. To make it, combine 1 medium banana, a pinch of cinnamon, 2 tablespoons if rum, 8 oz of unsweetened vanilla almond milk, 1 scoop of vanilla protein powder and 4-5 ice cubes in a blender. It’s a sweet treat that you don’t have to feel guilty about. 

~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’s Monday after a long holiday weekend and I am sure many of you are promising you will never eat like that again. Others are proud of how well they did. Wherever you may be on your weight loss path, put the weekend behind you and think about where you are going.   

The path to weight loss success is about consistency and consecutive days. You need to eat clean consistently and do it for at least 6 consecutive days to see the results. So what you need to do right now is simply get right back on program and before you know it you will begin to feel amazing again.  

THINGS TO REMEMBER:

1. Stay with the basics. Eat your meals and snacks and deal with the pain of saying no. It’s only food and will be there next cheat day.

2. It’s okay to be a little hungry. If you feed into your hunger every time you feel it, you are never giving your stomach a chance to shrink.  

3. While you may feel bloated it’s still very much water weight. It has not turned to real fat. The real fat begins if you do not do the right things this week and you gain weight on top of the weekend water weight. Then your weekend weight will no longer be water weight it will be fat – the choice is always yours to do the right thing.

4. It’s very easy to lose your way when summer is filled with parties, drinking and good food. It’s a simple process – you eat clean and fuel your body for weight loss 6 days and indulge one day. No one should be indulging everyday. The parties will always be there. It’s up to you to look at them as celebrations and not a reason to overeat. You need to learn to live with them in your life. 

5. The key to weight loss is simple. You follow your program and you lose the weight. The trouble begins when you start trying to figure out short cuts. There are no short cuts. Eat healthy, eat clean, eat less and lose weight. That’s the bottom line and the more you come to terms with it, the faster you will see your results. You have to remind yourself constantly that it’s only food. It will be there tomorrow, it will be there next week and it will be there on your cheat day. You don’t have to have it right now.

Think back to this past weekend. Were you comfortable in your clothes? Did your refuse to put on a bathing suit? Did you change 10x and were you happy with how you looked?   Whether the answer is yes you felt great or yes you were uncomfortable, use your experience to either:

Change and do the right thing for yourself and your body this week so you DON’T have the same experience next week 

OR

Continue to do the right thing by yourself and your body so you DO have the same experience this week.   

We have a long summer ahead of us and the quicker that you live the 6 days clean and one day off, the more you will be able to enjoy what summer has to offer. The better you will feel in your summer clothes and the better you will feel in your own skin.  

Everyday you choose to fuel you body by eating clean, 

your body returns the favor by looking and feeling 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