Cutting calories and eating smaller portions are common ways to help you lose weight, but could it also help you live longer? Several studies and some new research has shown that when you cut back, it can cause your body to react in a way that can extend your life. It is worth noting that this is not an extreme – starvation is never healthy or recommended. But many of us eat such large portions and snack too often, which can hurts us when it comes to more than just our weight. 

There are two sides to this concept. The first is that making the change to a healthy lifestyle from an unhealthy lifestyle will medically make you so much healthier is so many ways, thus extending your life. Heart disease, cancer and diabetes are some of the top causes of death of men and women today. Losing weight and adopting healthy eating habits can reduce your risk of developing these diseases. Eating clean and cutting back will put you in a better state of overall health, and has been known to improve cholesterol levels, heart rate, blood pressure, body fat and weight, which will help you live longer. 

The second part of this point of view is that the changes your body goes through when it consumes less calories is good for you. When you consume less, your body increases its rate of “cellular recycling” – a process by which our bodies reuse nutrients in our cells. In a way, it triggers survival mode in our bodies, causing us to use every bit of what we eat and drink. It is a natural process called autophagy, which is defined by the physiological process in our bodies that deals with the destruction of cells. At first glance, this doesn’t sound good. But when you think about it, you realize that it is a perfectly healthy process. For example, our skin is constantly being created and rebuilt, whether that is after we have been injured or just from daily living. Skin cells are constantly lost and rebuilt. The same goes for most of the cells in our body. At some point, almost all of the cells in your body die and are recreated from within. When you eat too much and have fat or toxins built up inside you, your body can’t function and rebuild as well as it could if you were eating clean and smaller portions. Eating healthy also ensures that when your body is creating cells and rebuilding itself, it is using the nutrients you are feeding it. It’s true when they say you are what you eat. 

Again, going to extremes and drastically cutting calories is never good. It can cause you to feel dizzy or depressed, or it can cause memory loss and reduce your bone density. Eating on your weight loss plan provides you with enough nutrients and calories to live healthy, lose weight, and maybe even live longer.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Eating vegetables is something that not everyone enjoys, but we all know that it is an essential part of eating clean and losing weight. We all have our little tricks for making them tasty – cooking them, steaming them, broiling them, covering them in salt or spices, or some times they are best raw. But what many people don’t know is that there is actually a difference when it comes to consuming vegetable cooked or raw. Some vegetables are at their nutritional peak when they are cooked, while others loose some of their healthy benefits. 

The difference lies in the type of nutrients. Some vegetables contain water soluble vitamins and enzymes. This means that they dissolve in water, so when they are heated in water or steam is created, the nutrients disappear (not completely, but they are depleted). Vitamin C and B are two of these vitamins, and they are often decreased in cooking. Potassium, calcium and iron are minerals that are decreased by more than half in the cooking process. In general, these vegetables are called cruciferous, and they include cauliflower, cabbage, broccoli, brussels sprouts and other similar green leafy vegetables. Kale, beets and red peppers are a few more examples – beets can lose a quarter of their folate when cooked and peppers lose some of their vitamin C. 

On the other hand, some vegetables get a healthy boost from cooking. One reason is that when certain vegetables are cooked, their cell walls become less rigid which means that they are easier to absorb and we can easily take in their nutrients and digest them. The heat can also release antioxidants in some vegetables. Asparagus is one example – the heat from cooking ignites its glutathione which is a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals, which is why it is know to help fight certain types of cancer. Mushrooms increase in potassium when cooked. Carrots should also be cooked – they will have more beta carotene, which is an antioxidant that can be converted into vitamin A and improves eye and bone health. Spinach is a great vegetable to cook – you will be able to absorb more iron, magnesium and calcium. 

One way to keep the nutrients in your vegetables is to choose a fast cooking method so your vegetables spend the least amount of time cooking. Steaming and microwaving are two quick methods. It’s also important to keep in mind that vegetables start to lose nutrients as soon as they are harvested, so store them properly and only buy what you need so nothing sits around too long. If possible, buy locally and what is in season to obtain the most nutrients. 

The bottom line is that vegetables are still full of benefits no matter how you consume them. They each offer their own range of vitamins, minerals, fiber and antioxidants and they will always be an important part of a healthy lifestyle.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

There are a lot of factors that affect our weight loss, some more obvious and influential than others. The exercise we choose to do and the food and drinks we choose to put in our bodies are clearly key components, but everything starts with the decisions we make. Our mental state, motivation and attitude all directly relate to everything we do. If we are in a bad mood, exhausted, bored, anxious or feeling any negative emotions or thinking pessimistically, we are more likely to make unhealthy choices. We look to food for comfort, stimulation or a pick-me-up instead of thinking of it as nourishment or fuel. When it comes to our frame of mind, stress can seriously influence us, sometimes without us really realizing it. The symptoms and affects of stress affect each of us all in different ways, so here are some tips and tricks to help you manage and alleviate any kind of stress and to keep you on your weight loss path. 

Stretching or Yoga. Exercise isn’t possible for all of us, and even if it is part of your routine you might not always have time or the ability to get in a workout when you need it. Doing a simple yoga sequence or some stretching is a great way to release any physical pain or tension as well as the mental pressure and stress you are feeling. 

Listen to music. Whether you put on your favorite album or make a playlist, listening to the right music can totally change your mood and can ease your stress. There are so many resources online, from music videos and playlists to soothing sounds and relaxing tones that will fit your situation if you don’t have what you want on hand. But it doesn’t always have to be relaxing music – sometimes we need something energetic and feel-good to boost our mood, or sometimes we need something angry or sad to help us embrace our stressful feelings and release them. 

Make a To-Do list. If you have a lot on your plate, it can help to get organized and make a plan to tackle everything you need to accomplish. A little bit of planning can help your day, week or month run smoother and decrease your stress over deadlines, upcoming events or anything else on your calendar. 

Do an activity you enjoy. This may seem obvious, but sometimes we get so caught up in our stressful situations that we can’t think about anything else. When we are rushed, nervous, or pressured in work or personal situations, sometimes we don’t want to or can’t step away from them. But taking a break and doing something that will make you happy, even if it’s just for the moment, is always a good idea. That can be as simple and quick as reading a chapter of a book, visiting a fun website, shopping online or making a tea. Or it can be something like having lunch with a friend, going for a walk or making plans for the future that you can look forward to. 

Make sure you are getting enough sleep. Though we may not always have a choice when it comes to our sleep schedule, don’t overlook it. Lack of sleep can increase our stress which can effect us in so many ways from the moment we wake up until we finally go to sleep at night. Not getting enough sleep can leave us cranky, tired and vulnerable – which ties in to our next tip. 

Watch your caffeine, sugar and snack intake. When we are stressed it can make us feel exhausted, anxious and defenseless to the bad decisions we don’t want to make. We seek out sugar and caffeine to pick us up and wake us up, or we look to sweets and salty snacks to keep us occupied and satisfy our cravings. You don’t have to deprive yourself, just make sure that you choose healthy options and keep it in moderation. 

Meditate. If you don’t know the sources of your stress, meditation is a great way to take a pause, reflect and loosen up. It may help you identify your stressor, or it’s just a perfect time to clear your mind and find calm. The best part is that it’s free and you can do it almost anywhere for any amount of time. 

Identifying your stressor is an important part of getting rid of it. We may not always be able to just walk away from what is stressing us, but knowing where our stress comes from can help us prepare for it and deal with it. This can include family, work, school, general obligations or even internal stress we put on ourselves or the stress of trying to lose weight and get healthy. Or sometimes it’s just nothing in particular, just the every day grind or your daily routine. Whatever stresses you, try some of these tips and take some time to reflect and make your life a little more stress free.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke in Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Eating the right foods is one of the foundations of losing weight, but eating the right portions is also a huge part of the story. You can eat the cleanest foods all day long, but if your portions aren’t the right size or you eat the right portions too often, you won’t lose weight. Eating out or eating on the go can be the hardest to navigate – what does one serving really mean? When a plate comes your way, how may ounces are on it? We can have control at home but it can sometimes be just as hard – eating out of the bag can mean taking one or two handfuls more than you should, or when cooking for ourselves we can sometimes over do it a little. The worst part is, many of us make mistakes without even knowing it. Here are some tips for the different situations we find ourselves in. 

Eating At A Restaurant 

When we dine out we really have to be on our toes. It’s best to prepare ahead of time to get as much information as we can. You may not always know the serving size or the portion size of the meal in advance, but it’s always good to plan what you will order and you never know what other information you will find. Don’t be afraid to be thorough and ask questions when you order  – how many ounces something is, how many items come per meal, the approximate size of a dish. If you can’t get any of this information you can always eyeball it. 6 ounces is the size of your hand (from wrist to finger tips and from thumb to pinky) and 4 ounces is the size of your palm (not including fingers or wrist). Salad dressing is also a huge issue. When we are making a salad at home or we can portion it ourselves when ordering in or at a salad bar we are more in control, but when we are out to eat it can be harder. Don’t order dressing on the side – it doesn’t matter if it’s on the side you will end up using it anyway. Order your salad with no dressing and use fresh lemon and salt and pepper. If you need red vinegar and oil, use two tablespoons total. In general, 2 tbsp of liquid looks like a ping pong ball. 

Once you see that most restaurants actually give you double or even triple of a normal portion, and some snacks and other food products are packaged with instructions that are too generous, you will understand why portions are an important thing to keep in mind. When eating out, don’t feel the need to clean your plate – bringing home leftovers is a great option and it gives you a healthy meal you can reach for when you can’t or don’t have time to cook. 

Ordering In

Though ordering in and eating out seem identical when it comes to portion sizes, things are a little different. When you are at home you can measure things out with measuring cups, spoons or a scale. When you are at the office or on the go, you can use your hand or you can picture certain items as visual aids. For example, when it comes to quinoa, 1/3 cup would fill a small baking muffin cup. Or when it comes to popcorn chips or other healthy chips, 1 ounce would fill a tea cup. For meat or other protein such as fish or tofu, 2 decks of cards is about 6 ounces or the size of your hand as mentioned above. 4 ounces is your palm, or about the size of a hockey puck. 

Plates at restaurants can be deceptive, and ordering in can be just as generous and over portioned. Don’t feel guilty or obligated about finishing your plate – it’s always good to have leftovers. 

Eating or Cooking at Home

When we are preparing our own meals or someone in our house is cooking it is just as important to pay attention to the portion we are making. When we are in control we should be just as vigilant, but sometimes we are a little too generous with ourselves. We skip the measuring because we want to just use our eyes, and that is where we get in trouble. You can still measure using your hand for comparison, but you should also use measuring spoons, cups, packaging or even a scale when you can. It may seem silly to measure out each and everything thing you eat, drink and cook but once you see how different real portions are compared to everyday portions we make or order, you will realize how important it is to pay attention. Some more helpful measurements can be used for cooking, such as 1 cup of raw vegetables or chopped fruit is equivalent to your fist (including all your fingers, from the wrist up). Once vegetables are cooked, 1/4 cup is about equal to a light bulb. Even when it comes to fruits like apples, not all are equal to one portion. The best measurement to use for a piece of fruit is a baseball. For cheese, 1 ounce is about the size of two dice. For oil, 1 tbsp is about the size of your thumbprint. 

One of the biggest mistakes coffee drinkers can make is creamer or milk. Packets of sugar are portioned, but what does a tablespoon of liquid really look like? Most of us have a different definition of what a “splash” of milk or creamer looks like, so it’s a good idea to measure it out at least once so you know for the future how much it is, what it looks like in your coffee or tea, and what it tastes like to give yourself a reference. When it comes to skim milk or fat free creamers, a little more than a tablespoon or two won’t make a huge difference, but that doesn’t mean it should go unchecked. 

It’s important to note that we are all different and depending on size and age our hands are all different, and sometimes we can’t measure things perfectly without the help of kitchen tools, but that doesn’t mean we shouldn’t try. Losing weight is hard work. If it wasn’t everyone would do it. But when it comes to portions, all it takes is that extra thought or effort to make a healthy choice.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

One of Spring’s biggest holidays is this weekend – Easter! This is a holiday that can sometimes spread out over a couple of days, so make sure you have a plan for the days you are eating clean and enjoy your Cheat Day! 

One of the main things to watch out for this week is Easter candy. There is a time to indulge and a time to say no. Maybe you buy some candy early to fill easter eggs and baskets, so make sure you aren’t snacking before your day to indulge. And once the holiday is over, no more! Don’t over buy so that you have leftover candy lying around. We sometimes do this when we have an reason to buy candy and treats, using a holiday as an excuse to have them when we normally wouldn’t. We think, one more piece of chocolate or candy on Monday won’t hurt, I don’t want to waste it. I’ll get rid of it tomorrow. Or, I’m saving it for the kids. No excuses! The weather is warming up and summer is around the corner. Now is not the time to fall off the wagon. Last week it was St. Patrick’s Day, this week it is Easter and Passover is in just a few short weeks. Whether you celebrate some or all of those holidays, now is the time to be on your toes. Think about your goals. Is it a certain event or time that you have in mind – Spring break, summer, or a birthday, anniversary, wedding, or other event approaching? Or do you just want to achieve your goal for personal reasons – confidence, pride, achievement, strength. Whatever it may be, now is the time to be on your best behavior. 

Planning is the key. Think about the treats you want to enjoy and think about your schedule for the next few days. Maybe you are attending or hosting a family dinner or a party. If so, plan to make or bring healthy dishes so you have options. You can make a festive veggie platter:   

Or you can make these adorable carrots and hummus cups: 

Or jump into spring with a fresh fruit salad. You can add sprigs of mint (shredded) for a delicious flavor, or juice from a lemon or lime for more flavor and to help preserve the fruit. Combine fruits of your choice in bite sized pieces. Use fresh fruit when you can, or if you buy canned fruit make sure it is in 100% juice and is not sweetened.  

Maybe your kids have a school event or an Easter egg hunt, which is great. Getting outside and enjoying the weather with your friends and family is an awesome way to spend the holiday. Walk as much as you can and plan other activities, such as arts and crafts or games. 

Planning ahead can only help. Enjoy the holiday and make this most of this week. 

Happy Easter!

~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 eating healthy and losing weight, we all know that white refined sugar is one of the first things to go. This can be especially hard for those of us with a sweet tooth, so we may look to artificial sweeteners or other alternatives to still get our sugary fix. And while some are low in calories, they can be full of chemicals. And after all, isn’t a sugar alternative still sugar? The truth is yes, you are still consuming sugar, but there are different benefits and downfalls to each option and some are more nutritious than others. Here is a guide to the sweeteners out there, how they affect us and how they can be used. 

Sugar (White Refined)

Though it is well known that white sugar is one of the last things you want in your diet when you are trying to live a healthy lifestyle, do we really know why? Besides cavities, what does it do to us? Many would say that it is addicting, and while it may affect your dopamine levels (your brain’s happy chemical) it is not officially proven that this is true. But that doesn’t meant that it isn’t a hard habit to break. Most of us grew up with white sugar and we associate the taste with happiness, pleasure and a reward. Breaking the mental ties with sugar is just as hard as keeping it out of our coffee, but it will help you in more ways than just weight loss. Recently a link was found between sugar and unhealthy levels of blood fat, which can worsen your cholesterol. And while sugar does not cause diabetes, there is still an association with sugar consumption and the disease. It can also increase inflammation and cause a spike in your blood sugar. Cutting sugar out of your life can be tricky, and some of us can’t go cold turkey, but some of these sugar alternatives may be able to help. 

Honey

Honey is probably the most well know sweet alternative and many of us may use it already. There are a lot of pros and cons to honey. Even though it is high in many vitamins such as B2 and B6, and is also high in iron and manganese, it’s glycemic index is worth noting (higher than agave but still lower than refined white sugar). And even though it is known to have anti-fungal and antibacterial affects, and raw and dark honey are even known to have antioxidants, it is still 60 calories per tablespoon. It can be used as an alternative to refined white sugar and is slightly better than sugar and other alternatives, but it should still only be used sparingly, or avoided when it comes to weight loss. 

Maple Sugar

When we think maple sugar we immediately think pancake breakfast, but pure maple sugar is a common natural sweetener that has always been popular. It is high in antioxidants and some minerals, but like honey is it high in calories (50 calories per tablespoon) and it has a specific and strong flavor. It can be used in baking and other recipes as a sugar alternative, but like honey it is not much different from refined sugar except that it is natural and unprocessed. 

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm trees, it is not processed and it has a low glycemic index. Not to mention that it is also a source of vitamin B8, potassium, zinc, iron and calcium and it also contains antioxidants. But this does not mean that it is a rich source in any of these benefits – real food is always better – but it is more nutritious than other options. It is also said to taste the most like refined white sugar and it can be replaced 1:1 with regular white sugar. So what’s the catch? Coconut sugar is high in fructose (fruit sugar) – it has almost the same amount as regular sugar. And also the cost, it is more expensive than refined white sugar. And it can have a slightly different taste (some people say it is like caramel). 

Agave

Many of us have probably seen the word but still aren’t familiar with it. Agave nectar or syrup comes from the agave plant, which is like a cactus, which means that it is vegan. This liquid is the consistency of honey and is similar in color. Some people who do not like honey prefer the taste of agave, and it is said that it also does not have a bitter aftertaste that you sometimes get with artificial sweeteners. It has a lower glycemic index than refined sugars so it is good for weight loss and it is also diabetic friendly. Though something to keep in mind is the fact that it has more calories than refined sugar, but it is also much sweeter so less can be used. It is a great sugar substitute in many recipes such as smoothies, but the translation can be tricky. For example, when replacing white sugar with agave, for every cup of white sugar use 2/3 cup of agave and then reduce the other liquids in the recipe by 1/3 of a cup. It can also cause baked items to brown more quickly, so reduce the heat slightly and bake for a little bit longer. 

 Stevia

Stevia became very popular recently for being calorie free and natural, but that doesn’t mean it can be used without control. Just because it has 0 calories does not mean that it will aid your weight loss, especially because it doesn’t help you curb your cravings. It is also important to be aware that some brands may be chemically processed and mixed with sugar alcohols – not all Stevia is 100% natural. Always check the labels, some contain fiber and other components as well. When it comes to flavor it is very sweet, so less may be used when it comes to using it in recipes (but be aware that when substituting for sugar, the ratio is 1:8 which will affect other ingredients). 

Artificial Sweeteners

What is the difference between Sweet’n Low, Equal and Splenda? It’s all about what they are made of with. Sweet’n Low is saccharin (an artificial sweetener) as well as dextrose and other ingredients, Equal is aspartame and Splenda is sucralose (a synthetic compound discovered in 1975). And though they are all calorie free, they are completely artificial, offer no nutrition benefits and are full of chemicals. While their lack of calories is good news for weight loss, their contents are far from healthy.

So now that you know the difference between sugar and sweeteners, what’s the best one to use for weight loss? None of the above 🙂 Of course I would rather you not incorporate any extra or added sweeteners to your food and go with the natural. However I know that’s not always realistic for many. So if and when you have to add sweetener to your menu then choose agave. It is chemical free and with its low glycemic index, it can have a positive response to your blood sugar levels.  

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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

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

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