Holiday Break has arrived and whether you are home or away the challenges are the same – extra food and drinks are everywhere. The once controlled daily schedules have now blurred into one long food coma day. Before you throw in the towel and submit to starting over in January, I want you to think about a couple of things….

FIRST: Think about how Thanksgiving went for you. How the same thoughts & feelings crept into mind that you are experiencing now. How it is so easy to give up in the moment only to regret it when it’s all over. Remember how you promised yourself this holiday would be different. How you didn’t want to relive another holiday weight gain. You promised yourself you were going to commit to staying on program regardless of how difficult it got.

Of course it is hard to be 100% when the kids are home or when you are on vacation. But no one is looking for you to be perfect – instead of trying to be 100% – make a deal with yourself and be 80-20. Be clean and in control 80% of the time and off 20%. Whether it’s a meal, dessert or both – but have a plan each day. Know what you are doing – know why you are doing it and when you are doing it. Because when you have a plan you are more likely to stick to it.

SECOND: Think about and remember how good it feels when you are in control. Then think about how terrible it feels when you lose control.

FEELINGS OF BEING IN CONTROL – light, healthy, thin, comfortable in your own skin, want to get dressed and go out, doesn’t mind running into people at the pool or beach, you are happy and go out of your way to make those around you happy.

FEELINGS OF OUT OF CONTROL – hiding, miserable, mean, can’t stop eating, bloated, and disgusted that you did it again 🙁

THIRD: Remember how much harder it is to get the weight off then it is to put it on. Make sure it’s worth it because in some cases it can take up to a week to get rid of one moment of pleasure.
FINAL THOUGHT: Even if this email has found you in an already unhealthy out of control state – it’s not too late to change it. Get right back on. Do it today – and stay on program until your next cheat day. If you do it today and live by the program of one cheat day with your clean meals and snacks everyday – then I promise in a couple of days you will begin to feel amazing again. By Thursday you will be back in control and feeling Happy, Healthy and Ready to bring in the NEW YEAR.

You’re always alone,
but you’re only lonely if you don’t like
the person you’re alone with.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

As the temperature drops, we tend to turn to food and drinks warm us up and make us feel happy and cozy. Being cold can make us irritated, and add on top of that less hours of sunlight and holiday time stress that can come from family, shopping, cooking and more – and not even to mention the New Year looming in the near future – we can look to food and drinks for comfort. Emotional eating is a battle many of us face year round, but this month we can be especially susceptible. We equate feeling warm to feeling safe and content. So when a warm sweater doesn’t do the trick, we turn to comfort foods, especially when many of us are trapped inside with a kitchen full of snacks and treats when the extreme cold and snow comes. Here are some ways to feel the warmth without feeling the guilt. 

What is more ideal than a warm mug of delicious hot chocolate after a long, cold day? Thankfully there are plenty of options that will allow you to enjoy this sweet treat without straying from your weight loss plan. Swiss Miss and Nestle both have light flavors that make a great snack. For a dairy free option, in general you can mix 1 cup of liquid (water or unsweetened almond milk for example) with 1 tablespoon of cocoa powder and sweetener to taste (agave or artificial sweetener). You could also go for something natural in the form of drinking chocolate, like CaCoCo or Cocoa Cravings drinking chocolate. Both are vegan, and CaCoCo is also gluten free and Cocoa Cravings are no sugar added and organic. You could also try this spiced and raw version by Rawcholatl, which is soy and allergen free, has no refined sugar and low glycemic index as well as being kosher, gluten free and vegan. It has a bold, full bodied flavor that is nutritious and dairy free. Add ground cinnamon or a cinnamon stick to any hot chocolate for added flavor or add cinnamon, nutmeg and a pinch of cayenne pepper for a spicy version. You can add marshmallows too such as Dandies or Elyon – they are gluten free, kosher, non GMO all-natural and Dandies are even vegan and Elyon are fat free. 

Another festive holiday drink you can make is eggnog – simply blend 2 cups of skim or unsweetened almond milk with 3 egg whites, 1/3 cup of agave, 1 vanilla bean (split the bean lengthwise and scrape out the seeds), 1/2 teaspoon of nutmeg and 1/2 teaspoon of cinnamon in a blender for 2-3 minutes. Pour the mixture in to a pot and warm over medium-low heat for 15 minutes (hot but do not boil), you can even add the vanilla bean pod for more flavor. Whisk constantly. Remove from heat and let it cool then refrigerate. It will thicken as it cools, so whisk once more before serving (1 serving = 1/2 cup). 

In the blink of an eye, another holiday is upon us. Hanukkah is a special time for so many of us, filled with family, friends and tradition. Unlike Thanksgiving, which feels like it lasts an entire weekend, Hanukkah actually lasts more than a week, which is one of our biggest challenges. We face temptation every day, but we can be especially vulnerable during the holidays. Here are some tips to be prepared for today and the following week. 

Use your Cheat Days. Luckily Hanukkah is spread out over two weekends so we can take advantage of two days and still stay on plan. The important thing is to keep you clean days clean. Two cheat days in one holiday is going to allow you to indulge in your favorite traditional foods so you should be able to focus on eating clean in the days in between. Do your best, even maintaining in this week and even this month is an accomplishment. 

Healthier Recipes. Making a holiday that focuses on oil and dairy completely clean and healthy isn’t very likely, but you can make some adjustments to make some recipes healthier. Some simple switches can improve a recipe and help you make the most of the holiday without missing out or adding on the stress. Some of us may not be able to control what days we will be celebrating, and some will be celebrating more than two days, so a healthier recipe can help. For example, you can trade eggs with egg whites when making matzo balls. And you can switch oil and fat with vegetable oil in many other recipes. You can also buy no sugar added applesauce or make it yourself – apples are sweet enough on their own. You could always add some ground cinnamon for a little extra flavor. 

Tasting Method. Another option to help keep you from going too far off your plan if you find yourself trying to eat clean at a holiday celebration is the tasting method. Start by taking one small scoop (about 1 tablespoon) of your favorite dishes so you can get the taste without going overboard. You can always bring or provide healthy dishes that you can fill up on and maybe you won’t even need to indulge at all. 

You can also check out our previous blog posts from last year for some more healthy recipes, holiday party advice and more tips. 

Happy Hanukkah! 

~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 can be extremely difficult to stay healthy on a day that is all about giving. As a society, we tend to think that giving and receiving food is a sign of comfort and joy, especially this week. Many of us may feel confident in our plans before Thanksgiving, but then we fall apart when we sit down to the big meal and try to navigate the next few days. Though gaining seems to be the usual result of Thanksgiving week, maintaining and even losing is still possible. Here are some tips to help you have a healthier Thanksgiving.  
 
Go for the good stuff. We may look forward to pies and gravy and mashed potatoes, but you will also find several healthy options as well. Turkey, sweet potatoes and vegetable will no doubt be part of your Thanksgiving table and can be enjoyed to the fullest. If you are trying to stay on plan, be aware of gravy, sauce, butter and other extra ingredients that make these foods heavy and fattening. You can always cook or bring your own healthy dishes to make sure you have options. Look for recipes featuring kale, sweet potatoes, Brussels sprouts, green beans, pumpkin, cauliflower, asparagus, apples, carrots and so much more. This Kale and Butternut Squash Stuffing is a great example (and vegetarian!) of a healthier alternative to a Thanksgiving tradition:
​

• 3 tablespoons of oil (divided)
• 1 small butternut squash (cubed)
• 3 small leeks (sliced)
• 1 teaspoon of salt
• 1 teaspoon of pepper
• 1 bunch of kale
• 1 loaf of whole-wheat bread (cubed)
• 2 egg whites
• 2 cups vegetable broth

Preheat oven to 350. Grease two small or one large casserole dish with cooking spray. In a large pot, warm 1 tbsp of oil then add squash, leeks, salt, and pepper. Cook until leeks are soft, stirring occasionally. Add kale, cover and cook for 4 to 5 minutes. Add bread and 2 more tablespoons of oil and toss. Whisk the egg whites and broth together in a separate bowl then add to pan. Toss the mixture until everything is absorbed. Add stuffing to casserole dishes and bake for 40 minutes or until lightly browned. 1/2 cup = 1 serving. You can find more recipes on our other blog post here.  

Skip the leftovers. If you are hosting Thanksgiving, give away all of your leftovers. You can even dress it up and try making these Thanksgiving Leftover Jars (picture below). They are a fun way to dish out leftovers and skip the old tupperware. Your guests will love having a Thanksgiving meal in a jar, and you won’t be tempted to extend Thanksgiving for three more days if you don’t want to. If you are attending Thanksgiving in someone else’s home, try and avoid taking any food home unless it is part of your plan for the week. If it is in your home and easily accessible you are very likely to nibble. But many of us will be taking home leftovers for our families, so be prepared to stay strong or consume responsibly.

Move around. Get your body moving any way you can even it it’s just walking around the house after dinner. It will make you feel better and help you digest. You don’t have to start a heavy exercise regime, after all you can’t out exercise bad eating habits, but even just walking around the neighborhood, mall or museum will help your body bounce back. 

Get back on track. Whether you plan to get back on your weight loss path the day after Thanksgiving or a little later, make sure you follow through. One week of eating off your plan won’t ruin all your progress, but it will take time to get back on track. Don’t dig yourself in deeper by continuing Thanksgiving-style eating until Hanukkah, Christmas and the New Year. 

What happens this week us up to you. You have options and choices to make. Make sure you make each decision for yourself and don’t let them get made for 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

With the beginning of the holiday season just around the corner, it’s time to prepare for all the choices we will be facing. Events, family meals and parties are going to be here one after the other and it can become difficult to make smart and healthy eating choices. Certain meals are special because of the seasonal food we get to have once a year, but some just seem special because it is holiday time. How can we know when to indulge and when to say no? Here are some things to think about when you aren’t sure what to do.

1) Be a fly on the wall. One of the best ways to make a rational decision is to try and remove yourself from the situation and think the way an outside observer would. Think about what you would tell a friend or family member if they were in your shoes. If someone you knew was trying to lost weight but they kept eating Thanksgiving leftovers, what would you tell them to do? If a friend was trying to get healthy but they kept drinking and snacking too much at holiday parties, what would you suggest? Sometimes we have to really push ourselves to make the best decisions, and it helps to think outside the box.

2) Think beyond the moment. When we get a craving, we want something immediately, but then we tend to feel guilty only a few moments later. Think about the moment after and whether a treat is really worth it. Remember that decisions don’t have to be made right away. Just a moment of pause before making a decision can bring us back to reality if we are getting carried away. Indulging is part of the season – food and holidays go hand in hand – so have a plan and be prepared for all the choices you will face. 

3) Don’t be too hard on yourself. The holidays are a special and emotional time. It can be joyous but also stressful. Party planning, traveling, hosting, cooking and spending time with family and loved ones can be the best and also hardest parts of the holidays and can drive us to emotional and over eating. It can be a constant cycle of stress and weight gain that feeds itself. Do the best you can and don’t let your worries and emotions get the best of you. 

We can choose what we eat and we can also choose what we decide is important. Food is a central part of the holidays, but it shouldn’t hold all of our focus. Just like Halloween, some seasonal foods are just every day foods dressed up to look special. Decide what is right for you and enjoy the time you spend with 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

Eating clean is one of the basic principles of weight loss. It is commonly known that even if you work out you can’t eat whatever you want if you want to lose. It is also known that even if you eat 500 calories a day of bad foods and lose weight, it’s not healthy. Eating clean is the healthiest and most affective way to lose weight, but why? How is it different from diets and programs that have specific guidelines and rules? 

When a weight loss or healthy eating plan focuses on one thing – no carbs, low calorie, raw foods, specific eating schedules, high protein, no sugar, low fat, etc.- it may improve part of your life and help you get healthy short term, but it won’t leave a lasting impression. How long are we really expected to eat processed microwave meals or deprive ourselves of entire food groups Eating clean is the best option because you are eating the healthiest versions and portions of every day food. You can cook at home, eat at a restaurant and enjoy dinner with family and friends without going off of your plan. Fad diets aren’t sustainable or realistic, but clean eating is a lifestyle that can last for years.

One of the best parts about clean eating is that when you eat clean and whole foods it not only makes you look better, but it also makes you feel better. When you eat frozen microwave dinners, even if they are light and low calorie, they are still processed and contain ingredients that don’t always make you feel fit. When you omit a food group from your life you are left feeling exhausted and deprived. Eating clean will nourish your body in a way that makes you healthy from the inside out by providing you with a variety of fresh foods rich in essential nutrients. These nutrients are so important to your body and overall health. They keep your digestive system regular, help you avoid and relieve certain diseases, and make you stronger both mentally and physically. Eating clean changes your overall well being from overweight and sluggish to feeling lighter, fitter and healthier. When it comes to weight loss, eating whole fresh foods can be a big help because they also keep you feeling full and satisfied longer to help keep you from snacking. And when you feel fit and healthy, you are more likely to keep it up and take care of yourself in other ways. Maybe you try exercise or mediation, or try something new and enriching like learning a new and creative skill or hobby. Not to mention when you are doing the right thing by your body, you want to be out and be social instead of hiding in your house in your sweat pants. 

Weight loss is important to all of us. It makes us look better and feel better about ourselves physically, but it also makes us feel better mentally – healthier and more happy and confident. When you make healthy changes you also change your habits and behavior into healthy acts of living. This is not only wonderful for you but also for those that are learning around you. There is no magic formula or secret overnight fix. It is a lifelong journey that should be a positive experience. Clean eating is best for your mind and body. Helping you lose and maintain a healthy weight is just the beginning.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018