THANKSGIVING IS AROUND THE CORNER and CHRISTMAS AND HOLIDAY VACATIONS ARE ONLY 10 WEEKS AWAY. Time really does fly whether you are having fun or not. While the time is flying you are either gaining, losing or maintaining. Keep it simple. We CAN’T eat whatever we want whenever we want, so focus on enjoying and indulging only on the holidays, vacations and special events. After all, that’s what makes them special. It’s in-between these amazing times of our life that we focus on eating clean, losing weight and staying healthy. Think of it like a photo album. The pictures in the album often show you snap shot to snap shot of the happy times in your life. It doesn’t have pictures of the in-between challenges and obstacles that every one goes through to get to the next happy snap shot.  

The transition from Halloween to the beginning of November is the start of the major holiday season. Though Thanksgiving is still a few weeks away, we are now going to be surrounded by Thanksgiving paraphernalia as well as Christmas and Hanukkah decorations, clothes, treats and specialty items. Some of us may want to get caught up in the festive feelings, while some of us are more interested in saving the celebrating for the actual holiday. Now is the time to pick a side. It will be hard for some of us, but we can’t get ahead of ourselves just yet. Holidays can be stressful enough without the added pressure of weight gain if you start giving in to baked goods, candied apples and heavy fall foods now. It is definitely easier said than done, but taking things slow and steady is the best plan right now. This time of year is exciting for so many reasons – family comes together for good food, traditions and celebrations. It is a special time that can catch us with our guard down. Focus on the time you spend with your loved ones instead of the treats and indulgences. The year will be over before you know it so decide now and commit to having the healthiest holiday season possible. 

This past weekend was also important for another reason – Daylight Saving Time ended. Though it doesn’t seem like a big deal – if anything we got one more hour of sleep! – but it signals another change in our daily lives. The one hour difference means that the sun will set earlier when the days are already getting shorter. This one hour difference doesn’t take long to adjust to, but it represents something that few of us look forward to – dark, cold winter months. Motivation can plummet and once we are wrapped in layers of sweaters and coats we don’t care much about our weight loss and how we look. Some people even experience seasonal depression, or SAD (seasonal affective depression), which can come and go during the fall and winter. Whether you experience SAD or not, we all know how this time of year can make us feel – low energy, moody, unmotivated. When we get in a funk like this, it can be hard to get back on the horse and give ourselves a fresh start. Though we can’t stop the changing of the seasons, we can prepare ourselves. Find something to keep you motivated such as an event, trip or holiday you are looking forward to. Though you may not be able to show off your body the way you would in the summer, people will still notice the change and you will feel so much better sitting down to Thanksgiving dinner knowing you are in a good place and comfortable. It can even be something as simple as fitting in to an old pair of jeans you have’t worn in years. A little bit of positivity can go a long way. 

This is also a great time of year because of all the opportunities to try new things. The weather is still perfect for getting outside – fall is a great time for running and marathons – and soon it will be perfect weather for winter activities like cross country skiing, snow shoeing, ice skating and so much more. If you would rather exercise indoors, get prepared with the proper gear, equipment and accessories. Even just adding beginner yoga or meditation will keep you feeling fit and healthy in the long winter months. This is also a great time to try new recipes and delicious fall foods like butternut squash, chili, sweet potatoes, pears, and tons of vegetables that are rich in vitamins, minerals and antioxidants. Try making a hearty vegetable soup or tasty side dish. Anything you do to spice up your routine can help you stay motivated and committed.  

The year will be over before you know it so decide now and commit to having the healthiest holiday season possible.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Good news and bad news: Halloween is this Saturday! This can be a good thing because that means if it’s your cheat day then you can really enjoy it with your friends and family, and even be able to indulge in some sweets and still get back on plan. The bad news is, Halloween day can easily turn in to Halloween Weekend with candy and sweets lingering in your home long after the celebration is over. 

It’s hard not to be tempted when you are surrounded by candy. Even if you don’t like sweets, it feels like temptation is all around. Don’t throw away all your hard work and give in to something you can have any day. Remember, Halloween candy is everyday candy in little costumes. So that cute little chocolate bar that has a ghost on it is really just a a regular chocolate bar you can buy everyday at the local grocery store.    

Halloween is a fun and festive holiday but it is one day. One day that you can enjoy to the fullest and then get right back on your healthy path. The important thing that all of us should focus on is staying clean and healthy up until Halloween. Many of us are probably buying candy and snacks in preparation for parties and trick or treaters, but you shouldn’t start snacking and nibbling ahead of time. Keep it clean, like any other week, and you will make things so much easier when the festivities end. A helpful hint is to buy the candy you DON’T like this way you are not tempted.  

If Saturday is your cheat day, enjoy! Remember not to eat everything just because you can. It’s important to eat the treats that you love, not just everything in sight. Mindless eating can become a problem if you let yourself thoughtlessly eat candy after candy. Make it mean something – it’s a treat after a week of eating clean, not just an excuse to eat an entire bag of candy.  

If Saturday is not your cheat day, then make you own little trick or treat bag and save it for your cheat day.  Have a plan to stay clean for the day. This is more important than usual because you will be surrounded by reasons to cheat. Be sure to follow your plan and try and eat like you normally do. If you are attending a party, eat something healthy ahead of time if you don’t think there will be anything for you there. You can also make healthy treats, like these:

Banana Ghosts

Pumpkin Dippers (carrots and greens with tooth picks in a bed of hummus)

Mini Pumpkins

Cheese Stick Zombie Fingers (use peppers as finger nails)

Dyed Hard Boiled Eggs (Boil eggs as usual and let them cool for 30 minutes. Gently crack the shells but don’t break them off. Put the eggs in a Ziploc and cover in food dye. Let the dye soak in for 30 minutes then rinse the eggs and remove the shells.)

Vegetable Tray

Another helpful tip is to stay active. Trick or Treating is fun and it’s also a great opportunity to walk your neighborhood, be social and watch the kids.  Safety is always first priority. Make sure you check their trick or treat candy.  Keep the kids safe while crossing the roads and always best to be in by dark.  

Once the holiday is over, it’s time to get back on track. You can keep the memories and pictures, but the candy has to go. If it is in your home, it will make it that much harder for you to stay clean. Beware of bite sized candy! It can be great when you want to have a taste of something over the weekend, but it can fool you if you keep it around. One little bite sized piece of candy may not seem like a big deal but every bite counts. If you keep some candy for your family and kids, let them pick the treats they love the most that they can have in moderation for the next few days then get rid of the excess. There are a number of great ways to get rid of unwanted Halloween candy: Organizations like Operation Gratitude will use the candy in care packages to soldiers overseas. Many dentists will “buy back” the candy and use it in care packages as well. If you have young kids who have a hard time giving up their candy, some parents use a trick called the Switch Witch. It’s like the Tooth Fairy, but with this trick they leave candy and in exchange they get a small present. You can also tuck the candy away and after a few days you will probably find that out of sight is out of mind. 

Have a Happy and Safe Halloween! 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke 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

When it comes to food and drink labels and packaging, we all understand the basics pretty well – calories, fat, sodium, sugar, protein, serving sizes, etc. But do you know the difference between Unsweetened and No Sugar Added? What about Low Fat and Fat Free? And what does “Reduced” really mean? Many food labels can be misleading or confusing, so here is a breakdown of different food labels and what they really mean. 

No Sugar Added

These both means that a product contains sugar, but it is sugar that is naturally already in the food. Fruit, vegetables and dairy are some foods that naturally contain some sugar. So when you see a product that says “No Sugar Added” that means it contains ingredients that already have sugar, and that they didn’t add any more to the product. Per the FDA, “No Sugar Added” foods cannot be sweetened with sugar containing ingredients, but they can be made with artificial sweeteners and sugar alcohols. Artificial sweeteners are synthetic sugar substitutes, although they may be derived from naturally occurring substances such as herbs or even sugar itself. Sugar alcohols come from plant products – the carbohydrate in something like berries or other fruit is altered through a chemical process. Artificial sweeteners and sugar alcohols can be beneficial because they can help with weight loss, but they have been known to have negative effects when consumed in excess and have a bad reputation for being part of processed foods. 

Unsweetened 

Here is where it gets confusing. According to the FDA, foods and beverages labeled as “Unsweetened” can contain naturally occurring sugars and sugar alcohols, but they cannot contain artificial sweeteners. For example, orange juice can be labeled as “Unsweetened” but it will still contain sugar because sugar is naturally found in oranges. So, similar to “No Sugar Added” foods, they may already have sugar in them, but the difference here is that “Unsweetened” foods and beverages cannot have artificial sweeteners. 

Sugar Free

As you can probably guess, this means that there is no naturally occurring sugar in this product, but it can contain artificial sweetener. That is how products like pudding and gum can be called “Sugar Free” but still have a sweet taste. 

Fat Free

This means that a food or beverage has little to no fat in it, specifically less than 0.5 grams per serving. The terms “zero”, “without”, “no” and “skim” have also been used on labels to describe fat free foods and drinks. 

Light or Low Fat or Sodium or Cholesterol 

Anything that says it is low in fat, sodium, saturated fat and cholesterol means that it is reduced. Specifically, if it has 3 grams or less per serving of fat, 1 gram or less per serving of saturated fat, 140 mg or less per serving of sodium, and 20 mg or less or 2 g or less than saturated fat to be considered low cholesterol. It is similar for “Light” or “Lite” labels but conditions are a little more complicated for these labels, but they mean that a product contains lower fat or sodium or other component.  

Reduced Fat or Sodium or Cholesterol

Don’t be fooled by these labels. They are not the same as “Low” fat, cholesterol or sodium. Reduced means that something has been altered to take out at least 25% of the fat, cholesterol, sodium, etc. in a certain product. So, if a product contains 1,000 mg of sodium per serving, then reducing it by 25% doesn’t do much. That doesn’t mean that all “Reduced” labels should be avoided – just know what the contents really are.

Organic

Any label that reads “100% Organic” contains ingredients that are grown or produced without using chemicals, with no genetically modified organisms and have had no exposure to irradiation. No other additives are permitted. “Organic” labels are products that contain 95% or more organically produced ingredients. Any other ingredients must consist of non-agricultural substances as regulated by the USDA. Anything that says that it is “Made with Organic Ingredients” is something that is processed but made with at least 70% organic ingredients. 

Gluten Free

This means that the product does not contain any detectable gluten or oats or related products or gluten containing ingredients. Gluten is a general name for the proteins found in wheat, rye, barley, and triticale. Some people eat gluten free because they or a loved one has celiac disease, while some people choose to avoid gluten for other health reasons or weight loss reasons. 

Lean

The term refers to how much fat is in meat, poultry, seafood and game meats. “Lean” means that a product contains less than 10 g total fat, 4.5 or less saturated fat and less than 95 mg of sodium per serving and per 100 g. 

Good Source

Anything that says it is a good source of vitamins, fiber, minerals, etc. contains 10% to 19% of the Daily Value.

~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 reaching a real and important goal there are no shortcuts. Making an effective and long lasting change in your habits and lifestyle takes time and determination, and unfortunately there are no secret ways to make things easier and quicker. This is especially true for weight loss because you are going through a physical and mental change. You engage your whole body and mind to reach a weight loss goal. Even though there is no magic spell that will make everything happen overnight, there are three key things to keep in mind and use in your weight loss plan that will help you reach your goal. 

COMMITMENT

Having mental strength is one of the most important tools in your arsenal. You have to have the strength to resist temptations and you also have to have the strength to pick yourself up and keep yourself motivated when things get difficult. When you doubt yourself, remember how committed you felt when you started. You were full of hope and optimism, and ready to take on anything. It’s hard to constantly stay in this state of excitement and confidence, but hold on tight to your commitment. It will keep you going. 

CONVENIENCE 

It’s not possible to snap your fingers and get everything we want, but there are ways to make things easier for yourself. Do you have trigger foods that cause you to binge and munch mindlessly? Don’t buy them, even if you tell yourself you won’t touch them or over indulge. Don’t put yourself in that position. Are you planning on going out to a meal or outing? Take a look at the menu ahead of time and have a plan whenever possible. Don’t play it by ear and make decisions in the moment. Do you plan to start or re-commit yourself to exercise? Find a gym or facility that is close to where you live or work and easy to get to. In the winter it will be hard to get out of the house, not to mention going to the gym and working out. If you want to exercise at home, find a space to put the equipment you want to use and get any equipment you want now. It will be hard to skip a workout when all you have to do is get out of bed and get dressed. Putting in a little extra work ahead of time will make your life so much easier when it comes time to execute your plans. 

CONSISTENCY

This quality is crucial. All the efforts you make mean nothing if you wipe them away the day after. Consistency is the key to your success. It may feel tedious, fighting little battles every day and not getting dramatic results week after week. The truth is, you don’t want dramatic weight loss. When it goes off too quickly, it will come back just as quick which is never healthy. There is a saying: Be stubborn about your goals and flexible about your methods. Consistency doesn’t mean you always have to do the same thing day in and day out, but you do have to make smart and healthy choices that bring you closer to your goals every day. 

When you bring these three qualities together and use them as a guide in your weight loss you will have a strong sense of confidence and direction. Decide what you want, go after it with the right tools and support, and you will find nothing but success.

~Love to Live Healthy with Josephine Fitzpatrick 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

The weekend has finally arrived. It’s friday – you made it clean all week. Yay!!! Good for you!! The most important thing I want you to remember going into your weekend is unless it’s your cheat dat – you have to keep it clean. If you get sloppy and cheat a little Friday, Saturday and Sunday you will not lose weight. The cheat day only works when it’s ONE day and when the other 6 days are 100% clean and that includes the weekend. Just so you understand how important this is I want to share with you some science behind how the weight loss program works.

You have trillions of fat cells in your body. Some are open and some remain closed. The open ones are active fat cells. Some people have more open than others (overweight and obese). When you gain weight the fat cells open, and when you lose weight the fat cells close. That’s why when you lose weight the fat doesn’t fall to the floor – It literally shrinks. The fat cells do not close overnight – they close over a period of time. They will only close when you are eating clean consistently and consecutively. Each day that you eat clean they close a little more. When you eat clean consistently on consecutive days they keep closing. If you continue to eat clean everyday for 6 days then by the end of the week on the 5th to 6th day of your clean eating they completely close and that’s what gives you the loss on the scale. Depending how many fat cells close at once will determine the number of pounds you lose. When fat cells close this is real fat loss. So you can see how important the day or two before your cheat really matters. The 5th and 6th day is where you see your maximum loss. If you cheat a little the day before then you will sabotage your losses and your fat cells will stop closing.

Just to recap: if you eat clean all week and then on the 5th and 6th day you cheat a little – you have not given the fat cells enough consistent consecutive days to keep closing and you will not lose that week. You may feel better because the cells are 1/2 way or 3/4 of the way closed. That’s why sometimes the scale doesn’t move but you say “you feel like you lost weight” but you won’t see it on the scale until they close completely and that will only happen on your clean 5th and 6th day of your week. The 5th and 6th day are so important and can take you from a 1 lb to a 3 lb loss depending on how clean your entire 6 days were. So if you had an amazing week and you really want to see your weight loss efforts then make sure you keep your weekend clean and only cheat on your cheat day. A glass of wine, a bite of cake or a piece of pasta can throw you off and stop the process – so think before you act and make sure what you are about to do is worth what you are going to lose or gain.

ONE DAY CHEAT WILL MAKE THE DIFFERENCE BETWEEN A LOSS, MAINTAIN OR GAIN.  

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

October is pumpkin season! It’s impossible to go anywhere without seeing pumpkin flavored everything – lattes, cookies, cakes, bread, pie, ice cream, yogurt, tea, coffee, oatmeal, pancakes – and the list goes on. The trouble is, they are rarely healthy! Try these recipes to get in on the pumpkin craze this season without derailing your weight loss. 

Pumpkin Spice Latte 

The most popular item of the season, lighter and cleaner. For this recipe, you will need 1/2 cup unsweetened vanilla almond milk, 3 tablespoons of pumpkin puree, 1 teaspoon of pie spice, 8 ounces of brewed coffee (or 1 shot of espresso), a sprinkle of cinnamon and sweetener to taste. In a saucepan, mix together the almond milk and pumpkin then cook on medium heat on the stovetop (or microwave for 30-45 seconds). Remove from heat and stir in spices and sweetener then pour into a mug. You can even use a brother or blender to froth the liquid. Add coffee or espresso and a sprinkle of cinnamon and enjoy!

Pumpkin Bean Dip 

This recipe is a delicious alternative to hummus. You will need 1 can of pumpkin, 1 can of black beans (rinsed), 1/2 can of cannellini beans (rinsed), 2 tbsp of oil, 2 cloves of garlic, juice from two lemons, 1/2 tsp of cumin, 1/4 tsp of salt and 1/4 tsp of pepper. The best part is how easy it is – simply add all the ingredients to a food processor and blend! Keep it refrigerated until ready to serve. Try them with rice cakes, Ak Mak or Cheese Crisps. It’s great for parties and get togethers! 

Pumpkin Seeds 

When Halloween comes around, don’t just throw out the unused insides of the pumpkins you carve. Pumpkin seeds are a great snack – a good source of protein, potassium and magnesium. They can also help lower cholesterol and promote good prostate health. You could even add them to a salad or have 1/4 cup as a snack. You can easily remove the pumpkin pulp from the seeds by washing the seeds in a strainer. Make sure they are dry before roasting. Preheat the oven to 350 degrees. Take the seeds you have and place them in a large bowl. Toss the seeds with oil (1 tablespoon per 2 cups of seeds) then add spices of your choosing. You can try dry barbecue seasoning, curry spices, cinnamon, ginger, chili powder, nutmeg, and more. Once they are coated, spread the seeds out evenly on a baking sheet and bake for 20 minutes, stirring them every few minutes. 

Protein Pumpkin Spread 

This recipe is great for breakfast or a snack. All you need is 3 tbsp of pumpkin, 1 scoop of protein powder (vanilla works great), 1 tbsp of almond butter and a sprinkle of cinnamon. Simply mix all the ingredients together in a bowl and spread 2 tbsp on a slice of whole wheat bread for breakfast or one tbsp on one rice cake or two Ak Mak for a snack – or even 2 tbsp with an apple is delicious.

~Love to Live Healthy with Josephine Fitzpatrick 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018