Bitter – Sweet
Summer Camp
For many, summer is the best time of the year – warm weather, days at the beach, Fourth of July, vacations, relaxing, barbecuing, and going away to camp. Camp is a fun time for kids and parents to enjoy all that summer has to offer in their own ways. Kids get to be independent and try new things and make new friends, while parents get to enjoy some quiet time and other kid-free activities. Going from a house full of kids and the chaos that comes with them, to being able to put those responsibilities on hold can be quite a change of pace that can disrupt everything from daily schedules to eating habits. This can be said for parents and kids too.
As much as you may try to share your healthy eating habits with your kids, when they are left to their own devices we can all guess what kind of choices they will make. Even though they are participating in a number of activities, you can’t out-exercise a bad diet. As much as they will enjoy themselves, they will probably come back having gained. Let them know that they should do their best to find some balance. They won’t be able to control what they are served all the time, but they can decide how much they put on their plate and how often they snack. It’s important for them to be hydrated and have energy for all the things they will be doing but they can also make smarter choices when possible. For example, make sure they know to drink water instead of sports drinks all day and give them some ideas for healthier food and snack alternatives – try to include lean proteins – chicken, turkey or fish, light or low fat cheese and skim or 1% milk. Find the fresh fruits – apples, blueberries and melon. Some other options are yogurts, nuts (many camps are nut-free but if yours is not then include some nuts or trail mix), cereals, eggs and whenever possible head to the salad bar. At the salad bar be sure to include greens, yellows, orange and reds. Dressings should never be more than 2 tbsp. For sandwiches, use 1 slice of bread instead of two. Try to alternate a very healthy meal day with a less healthier meal the next – and make sure to take notice how you feel each day.
Even though it is the kids that are going away, parents can feel like they are on a break too. Eating clean and being on a weight loss plan doesn’t mean that you can’t enjoy your summer, but like any other time of the year you can’t let yourself get caught up in changing circumstances. Don’t let the kids being away be your excuse to go off your plan. There are other ways to enjoy the season and the company of friends and family besides eating and drinking to excess. It may be tough to constantly avoid temptation but what you are working towards is more important than giving in. When the kids finally come back it may mean time for a family vacation or even getting into school preparations, so you want to do your best now before things get chaotic again.
Summer is such a great time of the year. Keep your thoughts close to mind of how hard you have worked to get to where you are. Don’t fill you days with regret by going overboard. Instead, find Balance in your summer. You will be much happier making smart choices and helping those around you be healthy.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797469 7th Ave Manhattan, NY 10018FitnessHealthy TipsLifestyleShared Success
It’s Monday and the first thing I will tell you is PLEASE DO NOT GO ON THE SCALE
If you had your cheat day this past weekend, I can assure you the number on the scale is going to be higher. It’s not real weight. It’s not fat weight – but it’s going to still be higher from the extra food. I promise if you go right back on program 110% today and stay your path this week, your numbers will be even lower next weekend. However, if you choose to have a second cheat day or use the scale as an excuse to cheat another day then your fake weight will become real fat weight and you will gain.
Think about this past weekend. Is there anything you would change to have your Monday be a better one? Did you sabotage yourself in anyway? Take this week to think through any changes you need to make and start putting them into action for next weekend.
HELPING EACH OTHER IS SO IMPORTANT. I am all about helping each other. We get nowhere in life when we don’t share our experiences and knowledge. I believe the more people you help in life the more likely you will be able to reach your own goals.
Every month I will be posting 3 emails of clients who have had success on the program and have reached their own weight loss goals. They are clients who would love to share their success stories and help motivate you through your struggles. They are willing to answer questions and give some tips and hints of things they did to get them to their goal.
They are not to answer food/nutrition questions. All food/nutrition & menu questions should come directly to myself or Thea (innovationthea@gmail.com).
But if you need a brain to pick or if you want to simply reach out and hear their story, send them a message. Share what they have to offer with someone you know. It’s a chain that we must make and continue to link. We need to always want the best for each other, because it’s only then that we will be successful in our own challenges. It doesn’t matter if you know them or not – it’s about connecting with someone who has been through the process. Please feel free to email them anytime.
The more people you help in life, the more likely you will be to reach your own goals. If you reached your goal, take a moment and remember how hard it was. How you got through your challenges. Wouldn’t it be wonderful to help someone else who is facing those same challenges right now? If you are interested in helping and sharing your story, hints and tips please let me know and I will add you to our list of Successful Clientele who are looking to help those starting out or struggling.
~Love to Live Healthy with Josephine FitzpatrickInnovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797469 7th Ave Manhattan, NY 10018FitnessHealthy TipsLifestyleFind Your Inspiration
The mental work that goes in to successful weight loss is often underestimated. Even when we have specific menus and plans to get us to our goals, just a little bit of exhaustion or defeat can tear us down and take us far from our path. Having to keep ourselves motivated and strong while losing weight can be a lot of work. Finding inspiration and positivity to keep ourselves encouraged and committed is essential.
Sometimes all it takes is a little visual reminder of what you are working towards and all the good you are doing. Check our Facebook page for daily motivational posts that can keep you in the right mindset. If you have a specific event you are looking forward to such as a wedding, bar mitzvah or vacation, use a calendar or the clothes you plan to wear to keep you motivated. One of the hardest parts of weight loss is that results take time, so visuals are a helpful way of picturing what you are working towards when you need a reminder.
It’s also important to remember the benefits you are going to experience beyond weight loss. Losing weight can lower your risk of heart attack and stroke, and it can also help you lower your blood pressure to help keep you from heart disease. Weight loss is also known to reduce your cholesterol and your risk of Diabetes and other chronic disease. Getting healthy will also benefit your skin: Vitamin C, which is found in oranges, berries, peppers, tomatoes, melons, broccoli and more, is essential to building healthy tissue and skin. Broccoli as well as spinach, carrots and kale are also high in Vitamin A which has huge benefits for your skin. You may also experience benefits in your digestive system. After all, if you put good food in your belly it’s going to feel good! Eating clean can also help you boost your energy levels. Eating heavy meals will make you feel exactly that – heavy. Avoiding foods that make you feel sluggish and give you short term sugar highs will help keep you focused all day. Because of this, weight loss is also known to boost your mood. When you feel better physically, you have a more positive outlook and have the ability to reduce stress and accomplish more during the day. Proper nutrition also gives your body the vitamins and good bacteria that can kill germs, help fight diseases and boost the immune system.
If you find your motivation fading during the day, maybe it’s your environment. If you’re stressed and looking for comfort food or just feeling burnt out, find a way to step away and re-energize yourself. That can be going for a walk or working out if you exercise. It can also be anything that makes you happy that doesn’t have to do with food – listening to upbeat music, chatting with a friend, read a book or work on a hobby. You will feel so much better doing something productive and rewarding yourself with something other than food. You can also do something relaxing such as meditation or listening to soothing music to reduce stress and prevent yourself from emotional eating. We all have times in the day when we get antsy and are vulnerable to weak moments of intense cravings – know when this time is for you and be prepared to redirect your attention and focus on something positive.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyleMake Healthy Habits Stick
We’ve all felt that excitement and anticipation when trying something new or making a change. We are hopeful and motivated for the future and nervous about the road ahead at the same time. But once those beginning jitters go away, how do we keep ourselves on track? Reaching a weight loss goal can be a long and difficult path to success, but the habits you form in the beginning will help get you there. The little changes and progress you make every day will add up in no time, and the longer you stick to your healthy habits, the more you will benefit and the easier it will all become over time.
You have to start by committing to a goal. It may seem unnecessary, but making your goal something specific and attainable can help you form habits to get you there. Once you pick something, break it down in to smaller steps that you can work on each week and each day. For example, if you want to make a certain amount of progress by a certain date, break it down week by week to help you stay motivated. Seeing yourself lose each week will make you want to try even harder the next week and soon you will feel really good about your healthy habits when you see how they are working for you.
As much as we try, it is inevitable that there will be bumps in the road. When you have a craving, think it through. 10 minutes from now do you want to feel guilty or proud? Think about the benefits and the downsides and make your choice with logic and a clear head. None of us are perfect, but you do have a choice when something doesn’t happen the way we want it to: give up or learn from it. Understanding the real reason why you can’t stick to your habits or why you haven’t been able to make it work in the past can help you find success this time. Move forward with new understanding but don’t be hard on yourself. Making a major change in your life can require constant effort and be quite exhausting, but the new habits you form from hard work and dedication will help you reach your goals and sustain a healthy lifestyle. Slowly, it will become easier and easier to make the healthy choices until they become habit.
An important part of making smart choices is having a plan and being prepared. If you want to eat clean, you have to have healthy food in your home or a plan when you eat out. Make a grocery list, check restaurant menus ahead of time, plan your meals and snacks – do whatever it takes to give yourself a helping hand.
The definition of a habit is an acquired behavior pattern regularly followed until it has become almost involuntary. You may feel nervous and impatient in the beginning, but even the smallest changes you make are setting you on the right path. The work you do day in and day out may feel tedious sometimes but you are rebuilding your lifestyle while also losing weight. It takes time and hard work but that’s what makes it worth it.
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLiving with Discipline
This weekend you will live with the act of DISCIPLINE or with the act of REGRET.
When it comes to weight loss, I know more than anyone how difficult it is. Seeing client after client struggle with food choices. Losing weight is a job. So if you already have one job you are putting a second full time job into your schedule. It’s something you have to think about all day – every day. There is no magic pill, it requires thoughts, actions and most of all, DISCIPLINE.
If you go through this weekend and you are not disciplined then what are you left with…what are your alternatives? Your alternative is to live with the REGRET of not doing the right thing, of caving in out of peer pressure. REGRET is about NOT remembering you are more important than the food. Tempatation is around us everyday in all forms. YES, waking up and doing the right thing everyday can be challenging. Yet it’s what we teach our children and family. Regrets are simply burdens that interfere with your present happiness and restrict your future. Unproductive regret WILL KEEP you from moving forward and reaching your goals.
We know DISCIPLINE is the bridge between goals and accomplishments, so why do so many view discipline as a negative and not a positive? Because being disciplined in a world full of temptation is really hard to do. But when you learn to live with discipline it can change your world and teach you to live with strength and empowerment. Living with discipline gives your world structure and control. It stops the questioning of “Should I?” When you live with discipline there is no “should I” —there is only I WILL!
CHOOSE YOUR VOICE THIS WEEKEND
and live by it!
THE VOICE OF REGRET: I shouldn’t have had all that food. Why did I have that second drink. Why did I eat all those desserts. I feel horrible and sick. I ruined another week. Why do I keep doing this to myself.
THE VOICE OF DISCIPLINE: I will eat clean today. I will do the right thing today and I will do it because it makes me happy and keeps my world in control of who I want to be and what I am all about. I will not let food control my life and not let alcohol paralyze me into someone I am not. I will not let temptation step into my world. There is a time and a place for indulging and it’s when I choose it to be.
Becoming and living like the person you truly want to be is the best gift you can give yourself and your family.
THE STAFF OF INNOVATION WEIGHT LOSS WISH YOU
A HAPPY, HEALTHY AND SAFE MEMORIAL DAY WEEKEND.
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyleHow Being Organized Can Help You Lose Weight
It may sound strange but being organized can be just as important as being strong-willed and determined when it comes to losing weight. If you don’t have any healthy snacks in your home, do you think you are more likely to go to the grocery store or just eat whatever unhealthy treats are laying around? If you don’t plan your lunch on a busy day are you more likely to eat whatever is fast and convenient even if it isn’t healthy or will you put in the extra effort to find something that fits in to your weight loss plan? A lot of us have felt trapped by a situation and end up trying to choose the “healthiest” option even though we know we’re eating something we shouldn’t. The truth is, you have the ability to make sure you never get forced into an unhealthy situation, it just takes some planning and organization.
Start with your kitchen. Keep all foods organized and separated. Many people can’t always get rid of unhealthy foods because of family or kids, so making healthy food accessible can often be the first step to making a smart choice. If your refrigerator or pantry is jammed with a mix of healthy and unhealthy foods, is hard to say what you will reach for in a moment of craving? Make healthy options easy to see and reach for. This will also help you keep track of your go-to foods so you never run out.
Once you are stocked, prep your food. Some people like to prep meals ahead of time, but even just washing, cutting and preparing vegetables and fruits can be a big help. Separated all food into snack or meal-sized portions and keep them in an easily accessible space in your refrigerator. Make reaching for a healthy snack as easy as reaching for a cookie. You can even go a step further and combine foods like veggies and hummus or peanut butter and apple slices in the same container for a complete and quick snack.
Making healthy food part of you routine will help you stay regular and stay on track. You don’t have to deprive yourself of your favorites – finding healthy alternatives to your staples can make the transition to clean eating easier. Switch milk or creamer for skim milk or almond milk. Like ice cream? Keep 40 calorie fudge pops in your freezer. Need a sweet or salty snack at night? Make sure you have portioned snacks of the approved foods you crave like popcorn and sweets and you don’t have to lose out when you need your fix.
Even if you buy healthy foods they won’t make a difference if they just sit in your kitchen. Putting in the extra effort to plan and prepare will take the thinking out of making the right choice and simplify your day. Don’t let “I didn’t have a choice” become an excuse. Something as simple as packing your lunch, keeping healthy snacks in the car, or stocking your kitchen with healthy foods will help you get that much closer to your goals.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestylePatterns and Traits to Follow for Successful Weight Loss
Many of my very successful clients tend to follow the same pattern / trails for weight loss success. Below are the TOP FIVE TRAITS for WEIGHT LOSS SUCCESS.
PLANNING: You should know what you are going to eat. Successful clients know what they are going to eat the next day or at the very least the next morning ahead of time. You should never wing it. When you wing it, you will end up grabbing something not on your program. Many of them will even email me what their choices are for the day and I will okay them to ensure that they will have an amazing weight loss day.
PREPARED: So now you plan your day, the next step is to be prepared. You need to make sure the choices you picked for your day are available to you. This may include you stoping at the store the day before or taking something out of your freezer the morning of. When you are prepared for your day you are 99% more likely to stick to ONLY your weight loss foods instead of grabbing something out of hunger. Many of the clients who are well prepared know what they have in their freezer and refrigerators and choose the meals each day according to what is available.
CONSISTENCY: Another very important trait that my most successful clients have is they are consistent throughout. They are consistent with planning, they are consistant with being prepared and they are consistent with doing the right things and making the right choices every day. Consistency is one of the most important traits because if you have a fabulous day of planning and a fabulous day being prepared that’s great, but it’s not enough. Because now you have to have them 6 days straight to see results. Weight loss days need to be consistent in order to work. I can’t tell you how many times a client will say to me, “But I was good the last two days!” lol You know who you are 😉 – Always remember you need 6 consecutive weight loss days to see the scale move.
EVERYTHING MATTERS: While the top 3 may be very obvious, this one is less obvious but just as important. EVERYTHING MATTERS. Every bite, crumb and sip matter. If you have an extra glass of wine, it matters. If you use soy sauce, it matters. If you have an extra handful of Cheerios, it matters. Will you gain from the little extras? No, you won’t gain, but you also won’t lose. You will maintain. While most of you come in being very successful maintainers, my job is to get you to lose. So remember the most successful clients live by the rule that everything they put in their mouth matters and there is no food or drink that is free. If you are eating it or drinking it, it counts.
POSITIVE THINKING: This is my favorite. While most clients may not start out with it, after only a few sessions many learn the power of it. Positive thinking is about much more than just being happy or displaying an upbeat attitude. Positive thoughts can actually create real value in your life. Positive thinking is a mental and emotional attitude that focuses on the bright side of life and helps you expect only positive results. A positive person anticipates happiness, health and success, and believes he or she can overcome any obstacle and difficulty. To use it in your life, you need more than just to be aware of its existence. You need to adopt the attitude of positive thinking in everything you do – INCLUDING LOSING WEIGHT. BREATH IT AND BELIEVE IT!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797469 7th Ave Manhattan, NY 10018FitnessHealthy TipsLifestyleSleep and Weight Loss
Though they may seem unrelated, your sleep habits and night time routine can actually play an important part in your weight loss. Night time snacking, caffeine and sugar consumption, weight loss, metabolism and quality sleep are all very connected. For example, getting a good night’s sleep will improve your overall well-being and also help you keep cravings at bay. If you’re tired during the day you will probably be looking for caffeine or sugar to give you a boost. Having low energy will also make you reach for comfort foods and you’ll probably be more inclined to skip a workout or an opportunity to be active. Lack of sleep can also lead to irritability, weakened immune system, impaired memory and more.
What is one of the most common causes of poor quality sleep? Many people find that they can eat healthy during the day but that their resolve is worn down by late afternoon and night time, when they can’t help themselves from indulging in sweet and salty snacks. Late afternoon snacking and night time snacking can take a healthy weight loss day and change it to an unhealthy weight gain day in a matter of a couple of hours. A majority of clients find themselves challenged between the hours of 4-6pm and 7-9pm. If you have poor sleep quality from the night before, think about how that is going to affect your ability to stay strong through these challenges. When we don’t sleep we break down from the inside out. If you are reaching for caffeine in an effort to pass on the snacking you may find drinking caffeine after 4pm will keep you in lighter stages of sleep when you need deep, quality sleep to function at your best during the day. Sleep is also essential to proper metabolism function – if you aren’t getting enough sleep it can slow your metabolism. It’s not just snacking that can affect you in this way – big meals or heavy foods can increase heartburn and other discomfort that can keep you up. Many of us like to have something sweet after dinner or a late night salty snack, and that’s okay. But make a plan to have your allowed snacks planned in advance so you know what they are and when you are eating them. When you are done – you are done!
There are several ways you can improve your night that will lead to quality sleep. The best thing you can do is cut the caffeine well before you plan to go to bed. Lowering your time with bright lights and computer, tablet or phone screens will also help you when it’s time to go to sleep. The blue light from electronics such as phones or computers can suppress your brain’s production of melatonin, a brain chemical which helps us fall asleep. Another option is to try to go to bed and wake up at consistent times. This can help you get into a regular rhythm and will train your body to expect to go to sleep at a certain time and keep you consistent. Meditation has also been known to significantly improve sleep quality. Meditating during the day or evening can help you release tension and recharge, which can lead to a more relaxed night.
Try some of these tips and have a healthy, restful night tonight!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
FitnessHealthy TipsLifestyleEaster and Passover Recipes
Two of Spring’s biggest holidays are just a few days away! Although it hasn’t really felt like winter has ended, Easter and Passover are fast approaching. Many of you will choose one of the days this weekend as your cheat day, but as usual the celebrating might last for more than just one day. Here are some healthier recipes and treats that can help you make smarter choices so the weekend doesn’t put too much of a dent in your weight loss plan.
One of the highlights of Easter weekend for kids and adults is the Easter basket and Easter candy. When looking for something healthier than the typical candy, try some dark chocolate. You could even make dark chocolate bark with some healthy add ins such as roasted pumpkin seeds, dried fruit, nuts or even wasabi peas or sea salt. It’s a healthier option that’s still a sweet treat. To make it, chop one pound of dark chocolate into fine pieces and microwave 3/4 of the chocolate for 30 seconds. Stir with a spatula and repeat the heating at 30 second intervals until the chocolate is melted and smooth. Add the rest of the chocolate and stir until all the chocolate is melted. Pour the chocolate onto a large baking sheet lined with foil or parchment paper. Spread the chocolate evenly in the pan and sprinkle on your toppings. Let the chocolate cool until set (at least 4 hours, or 30 minutes in the refrigerator) then break it up into small pieces. You could put the pieces into little bags and put them in an easter basket or give as gifts.
If you’re looking for something simpler, a festive fruit or vegetable plate is a great option. Carrots and green veggies such as celery or broccoli make a healthy and easy appetizer or snack. You could add even more vegetables or a mix of fruit and make a colorful egg shaped platter.
Instead of reaching for candy while decorating eggs, you could boil a couple extra eggs and have them as snacks. Another festive snack takes just a few simple ingredients – add hummus to small pots and stick baby carrots in each.
Passover includes a lot of healthy foods that can be enjoyed without worry and included in some interesting dishes. You can make a bitter herbs salad by combining romaine lettuce, radicchio, arugula, celery, scallions, parsley, dill, mint, and a dressing with garlic, salt, lemon juice and olive oil.
Charoset is a sweet and healthy spread that is made from a combination of nutritious foods. To make it at home, combine raisins, pecans, almonds, dates, figs, ground cinnamon, unsweetened applesauce and fruit juice in a food processor.
Chocolate no-bake macaroons are a great healthy and festive dessert option. They are also vegan, nut free, gluten free, dairy free and kosher. In a bowl, mash 1 banana then stir in melted coconut oil, maple syrup and vanilla extract. Stir until well blended then add cocoa powder. Add unsweetened shredded coconut and a pinch of sea salt. Scoop rounds of the mixture onto a baking sheet lined with parchment paper. Place them in the freezer for around 20 minutes or until ready to enjoy.
Have a Healthy and Happy Easter and Passover!
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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