Caffeine is everywhere – and many of us would even consider ourselves caffeine addicts. Some of us need our morning coffee to get through the day, while others look to soda or tea for our pick me up. The truth is, caffeine is a naturally occurring compound that can be found in over sixty plants from coffee beans and tea leaves to cocoa pods used to make chocolate – it is even found in some medicines. Caffeine itself won’t hurt your weight loss, but the products we consume to get what we need from this compound are what cause us problems. When we are exhausted and have to get through the day we will do almost anything in the moment. We have coffee after coffee, and when we really need it we sometimes load it with sugar. We look for sugary snacks or junk food to wake us up and keep us occupied when we are bored or tired. The decisions we make and the things we eat when we need energy aren’t always healthy, which is where our need for caffeine can get us into trouble. 

Why is caffeine so addicting? It is a central nervous system stimulant that is technically considered a drug. It acts on the brain and nervous system, causing an energy boost that includes increased alertness and improved mood. But these affects are temporary, which can cause a cycle where we keep going back to the foods and drinks that gives us caffeine. The good news is that there are other ways to get the same affect as caffeine without actually consuming it. Here are some examples. 

Log off before bed. What you do before bed can be just as important as what happens after you fall asleep. Research has shown that the blue light from electronics can make it harder for you to fall asleep by suppressing your melatonin levels which can throw off your body’s sleep clock. It is suggested that we should log off of our computers, tablets, smart phones and other devices at least an hour before bed time. You can find another way to wind down, such as reading a book, which will give you more restful sleep and you won’t need caffeine the next day.

Small bursts of activity. Believe it or not, getting active can help wake you up and boost your energy. Going for a brief walk is a simple, low impact way to get your body moving. Stretching can help loosen you up and relieve tension, and also warm your body up and wake it up. Getting some fresh air and sunshine can boost your mood, clear your mind and give you a little restart to the day. Letting the sun shine through your windows in the morning can also help get you out of bed naturally. 

Eat a healthy breakfast! Breakfast being the most important meal of the day is true for many reasons. If you have a healthy, hearty breakfast in the morning it will help power you through the day. Whole wheat and protein are both great options, like egg whites or whole wheat toast with peanut butter and banana. 

Take a power nap or meditation. Though not all of us have the time or opportunity, a 20-40 minute power nap can help increase your alterness and performance. Meditation is an easy alternative that you can do from almost anywhere. It will also help you de-stress and regroup, which might mean that your focus can return when your head is in the right place and you don’t need help from caffeine to get through they day. 

Make sure you are hydrated. Even just a 1.5% loss in your normal water volume can cause you to feel fatigued, unable to concentrate and it can damped your mood. Dehydration isn’t always our first thought when we look to the causes of our loss in energy, but luckily it is easily fixable. Keeping a bottle or glass of water nearby is a good way to make sure you are drinking enough during the day.  

Even when we feel stuck, there are always healthy alternatives. We sometimes feel forced in certain situations, but all of our choices are ours to make. So then next time you look for caffeine, try one of these alternatives first. 

 ~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

Losing weight doesn’t just happen during the day. What we do at night and while we sleep can affect us just as much as what we do during the daytime hours. It’s true that we burn calories while we sleep, but that doesn’t mean that we can do whatever we want during the day and evening. Here are somethings to consider tonight to have a healthy tomorrow. 

1. PLAN: Have a plan for what you will eat tomorrow. We’ve heard this all before, but it really is a huge help. This can mean prepping your entire day or just having something ready to go. As the week goes on we can get lazy or lose energy and the temptation to pick can overwhelm us. Sometimes other unscheduled events can come up and before we know it, we’re eating whatever is easy and nearby. Make sure you always have a plan B. If your original day goes haywire then being prepared with portioned snacks in the right place (fridge, purse, backpack, car, briefcase, etc.) or a pre-made meal at home or at work that is ready to eat can make a huge difference by taking out the stress of choosing what to eat. Some like to cook a meal or multiple meals ahead of time, some do their grocery shopping on the same day every week, and others have their go-to places that they like to eat at, or take out or order in from. Find what works for you and stick to it. Having a plan B can save you from a weight gaining day. 

2. EXERCISE: If you plan to exercise tomorrow, have your clothes and equipment ready. This is especially important now that the mornings are getting colder, making it harder to even get out of our nice warm beds. Make it as easy as possible for you to get up and get your day started, even as the mornings get darker and colder. Less daylight can also make us feel like the day is over at 6pm, but that doesn’t mean we should throw in the towel when there is still plenty of time to make progress. If you like to exercise in the morning or at night, stick with your routine. Don’t let any excuse get in your way. 

3. AFTER SCHOOL activities: If you are busy with after school activities and running around with the kids use it to your advantage. One of my clients told me she brings only water with her and is surprised at how she really doesn’t need to eat snacks when she is running around. If the snacks are available she may eat them. But when she doesn’t have them she drinks water and goes home and has dinner. Often resulting in one or no snacks for the day. So if you feel you can go with one or no snacks at the after school actives give it a try. Bring water and remember you may feel a little hungry but that’s a good sign that you are losing.   Remember you control your food. The food doesn’t control you. 

4.  SLEEP! It’s not only important for your overall healthy, but for your weight loss as well. Having a good night’s sleep will ensure that you have a clear head and plenty of energy to do your best. When we are tired, we look to caffeine and sugar to give us a boost. It can also cause us to crave comfort foods to make us feel better. Being sleepy will mean that it will be harder to resist these foods and drinks, so make sure you get some rest! It can also mean that you are too tired to workout if exercise is part of your day – yet another reason to get a good night’s sleep as often as possible. 

When your MIND plans for your BODY you will find great success in your weight loss, overall health and well being!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018