Tag: stress
Do’s And Don’ts of Summer Weight Loss
Summer is a great time for weight loss. We can show off and enjoy our hard work, and it’s also a strong motivator to keep working towards our goals. In the winter, we hide under layers of clothes and indulge in heavy holiday meals. But now is the time that we can feel lighter and enjoy the weather. But we also have to be careful because when we feel carefree we can lose sight and go off track without realizing how much we can gain. Here are some tips for summer that will also help you stay on track.
DO Stay Hydrated. With the increase in temperatures and hours of sunshine, even just walking to get from point A to point B can cause us to sweat and lose water. Simple activities such as walking, biking, shopping, going to the beach and any other way you enjoy the outdoors can really dehydrate you if you aren’t careful. Be prepared with water and hydrating snacks on hand. Water is always best. Something with additions like electrolytes or a natural flavor is great, but make sure you aren’t drinking sugar and sodium. Avoid sugary beverages like sports drinks, energy drinks and even some teas and juices. Always pay attention to the labels. You can also choose a hydrating snack like watermelon, cantaloupe, honeydew, grapes, apples, celery, and so much more.
DON’T Gain From Drinking. When we drink it’s usually for two main reasons – to hydrate or to enjoy. When we hydrate, we are quenching our thirst and helping fuel our bodies. We need water to live and we are constantly losing water. When we drink to enjoy, we are having a coffee or tea with breakfast, a soda with lunch or a glass of wine with dinner. We drink for the taste, or just out of habit. These type of drinks can be enjoyed and you can still stay on plan, but it takes self control. As we have said many times before, alcohol is one thing but the things we eat and drink are another thing. Sugar, caffeine and alcohol can cause us to crave food we wouldn’t normally eat, especially in the summertime when we are relaxing and enjoying the season.
DO Be careful in the sun. One thing many of us look forward to is the sunshine and getting a tan. Having a little bit of color can make us feel even more confident but it can also have lifelong effects. Cover up and wear sunglasses, and always use sunscreen. Seek shade wherever possible, such a a beach umbrella, awning or cabana. Make sure children and kids always have sunscreen and shade.
DON’T Burn. Premature wrinkles, sun spots, eye damage, sunburn and skin cancer can all be direct results of too much sun and UV rays exposure. Avoid tanning beds and sun lamps – try a self tanning lotion instead. It can also hydrate your skin an give you a natural glow.
DO Enjoy Travel. The free time we get in the summer is perfect for travel. Whether you are planning a family trip or a getaway while the kids are at camp, summer is wonderful for a vacation. Going on a trip is a rewarding and relaxing, and we can to enjoy ourselves when it comes to activities, shopping and eating and drinking. Think about what matters most to you and come up with a plan before you go. Pack healthy snacks, look at menus ahead of time and set your limits for yourself.
DON’T Indulge Beyond Your Limits. Travel also involves long plane rides or train or car travel, which can mean waking up early, staying up late or just having an exhausting day getting somewhere. When we are tired we look for caffeine and sugar to give us a boost, and healthy foods can be limited at airports and during transit. But it’s not impossible and you can follow through on your clean eating. While you are away, be realistic about how you want to eat and what you want to accomplish. Being on vacation can mean staying out late and eating and drinking late into the night. It can also mean big breakfasts and constant munching during the day on appetizers and other treats. When you come back, be prepared for the results and be ready to get back on track.
DON’T Stress. If you let the negativity get to you it will just make it worse. Don’t give up because you think you have failed. You only fail when you stop trying. The last thing you want is to have a terrible summer where you are down on yourself and spiraling out of control. It always sounds easier said than done, but all it takes is one healthy snack or meal to get you back on track. One healthy decision can get moving in the right direction agian. Don’t let one slip up or one bad week make you give up on everything.
DO Stay Motivated. Find what speaks to you and go after it. Whether that is an event or date that you are working towards, or a dress or pair of pants you want to fit into, or maybe you just want this to be your summer where you feel fit and accomplished. Celebrate the little successes and enjoy the progress you make each day and each week. It will all add up and before you know it you will be exactly where you want to be.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Healthy Ways to Fight Stress
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
Healthy Ways to Fight Stress
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
How Healthy Is Your Heart?
February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Eat to Live, Don’t Live to Eat
This is the time of year when warm, hearty foods can bring comfort and good feelings in the cold months. You may even associate this time of the year with certain foods, like casseroles during the holidays. You can’t imagine a November without turkey or a December without a special feast. The same can be said for more day-to-day wants and needs that food may fulfill. When you’re stressed do you reach for treats or snacks? When you’re bored do you open the pantry? When you’ve completed a difficult task do you crave your favorite food? Ask yourself – are you living to eat, or eating to live? When you live to eat, you indulge in foods that make you feel comfortable, relieve your stress or boredom, or reward an accomplishment. You eat something because of how you feel emotionally instead of the physical hunger you feel when your body needs fuel. On the other hand, when you eat to live you provide your body with nourishment that fuels and supports your health.
8031 Jericho Tpke Woodbury, NY 11730
469 7th Ave Manhattan, NY 10018