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

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