As the end of August approaches, many of us are about to embark on one last family trip before the start of the school year. The kids are home from camp and everyone is back together again for one last hurrah. We all want to make the most of it, but it can be hard when you also want to stay in control and continue with your weight loss plan. Being on vacation is always tricky when it comes to eating clean and healthy, so here are some tips to help keep you on track and bounce back after a trip. 

Before you go: Make sure you have a healthy breakfast and stick to your healthy routine until the moment you leave. The excitement associated with going away can cause us to feel like celebrating – and cheating – before we even leave, but staying as clean as possible until you depart is going to be a big help. If you are already gaining before you go, you can imagine how the rest of the trip will result. If you are putting your weight loss plans on hold and you would rather pick up again when you get home, that’s up to you. Finding the balance between enjoying yourself because you are indulging and enjoying yourself because you are making healthy choices that make you feel good are a part of life, not just vacation eating. Figure out your plan before you go and be honest with yourself. Setting unrealistic expectations just puts more mental and emotional strain on you. But if you want to eat as healthy as possible, familiarize yourself with portion sizes, go-to recipes and menu items, bring healthy snacks and anything else that can give you an edge during your vacation. 

While you are away: When you arrive, make note of the restaurants and shops in your area. Is there somewhere where you can go shopping for food and snacks? Is there a convenient and local restaurant where you have some healthy options? If you are staying in a hotel, take a look at the hotel’s restaurant and room service menus. Whether you are sitting by the pool in a tropical paradise or walking the streets of Europe, remember to stay hydrated and eat food that will give you fuel for the day’s activities. When it comes to special meals and treats, decide what you really want to splurge on and remember that you don’t have to eat until you are stuffed, just satisfied. When possible, go for a walk after meals and enjoy the scenery. 

When you come back: Coming back from vacation can put us in a gloomy mood, especially so close to the beginning of school. Things can also get chaotic with the transition into the school year and getting back on track when it comes to your eating habits can take a back seat. Traveling can be exhausting, and coming home to an empty kitchen usually means eating whatever is around (whether it’s healthy or not) or ordering in. Don’t continue the vacation eating at home. As soon as you can, head to the grocery store and stock up on your healthy foods.

We may not want the summer to end, and coming back from a vacation knowing that it’s time to get back to reality and the school routine can make us drag our heels even more, but there is so much to look forward to in the fall and the best way to push ourselves towards success is to end the summer on a high note. Don’t make next month about punishing yourself or trying to erase what you did at the end of the summer. Build your positive momentum now and have the best September 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

AUGUST 

Back to school is always a bitter sweet time for parents and kids alike. Most of us don’t want summer to end, but there so many things about the fall to look forward to. This can be especially true for college students and their families. Whether your child commuting from home or going away to school, the transition from home and school to college is especially exciting and emotional. As a parent, you want your kids to make smart choices – study hard, make good friends, enjoy themselves and be healthy. Being a young person out on your own during your college years can be a fun and chaotic time, and often eating healthy is the last thing on your mind. Here are some tips to help get you through the year healthy and in control.

The biggest concern with overeating and unhealthy eating in college is stress. Whether you are a well-adjusted senior or an anxious freshman, we all experience stress in our college years. Stress eating can be caused by so many things in college – homework, studying, finals, time management, professors, class schedules, friendships, relationships, jobs, being homesick, moving to a new city or state, worries about the future, graduation, etc. Unfortunately stress is unavoidable in college, as well as in life, so this is a great time to get your eating habits under control. The important thing to remember is that stress won’t solve the problem – it will just keep your mind off of it for a little while. Instead of turning to food, seek out some problem solving solutions. If you have too much on your plate, make a to-do list and prioritize your tasks. If you are procrastinating, maybe you need to study or work in a different location away from distractions. If you are feeling burnt out, take a break and do something that you enjoy. If you need help, reach out to an advisor, professor or friend. Find something that works for you and be prepared for when stress strikes. 

A great way to fight stress eating is to have healthy meal and snacks options on hand. Find your staples at your dining hall, nearby restaurants, local deli or grocery store or order food online. It may seem like you don’t have the time or energy to seek out healthy food options when you have so many other things to worry about, but eating healthy will actually help keep you feeling mentally and emotionally strong. Poor eating habits will maybe satisfy your cravings in the short term, but in the long run you will just feel more tired and sluggish at the end of the semester. Even if you don’t have access to a mini fridge or kitchen you can still eat healthy. Find nonperishable items or items that can be kept at room temperature such as nuts, trail mixes, protein bars, peanut and almond butter, whole wheat bread, cereal, apples, rice cakes, roasted edamame, bananas, oranges, healthy chips, crackers and popcorn, roasted chick peas, and much more. If you do have a mini fridge, you can add Greek yogurt, more fruits and vegetables, hummus, cheese, turkey, skim milk, cottage cheese, mustard, tuna, ripe avocados, sugar free pudding and more – including foods that you order in or pick up locally or from the dining hall. You might even get lucky and find that Mom and Dad send you a healthy care package with snacks and supplies 🙂 Having healthy options in your room is also going to be helpful during those all-nighters when you are looking for sugar and caffeine. Consuming sweets and energy drinks may keep you up, but they will also cause you to crash and feel terrible the next day. It is much better to go for something healthy when you need something to perk you up. If you do have a kitchen, stock up on some cooking basics like eggs/egg whites, oil and vinegar, salt and pepper, dry spices, vegetable soups, cooking spray, frozen vegetables, etc. Even if you don’t have experience, find some easy recipes and cook for yourself.

It may take a week or two for you to get into your routine and find what works for you. Navigate your class and work schedule and find the times during the day to eat snacks and meals that work for you. Each day might be different depending on your schedule, but soon everything will fall in to place. On days when you are away from your dorm or apartment all day, pack healthy snacks to get you through the day so you aren’t stuck with what’s in the vending machine. If you have breaks and are able to buy or make yourself something, make sure you know your options. The dining halls can be tricky because you never really know what will be available. Familiarize yourself with portions and ingredients and don’t be afraid to ask questions. Hopefully you will have access to a salad bar, which is always a great choice. Seek out protein with minimal sauce like chicken or turkey. When all else fails, having breakfast for dinner like egg whites or whole wheat toast with peanut butter and fruit can be perfect options if they are available to you. And don’t feel like you have to eat plate after plate just because you can. 

Lastly, remember that it’s up to you to find the balance between eating and activity. You can sit in your room all day and eat whatever you want but you will feel so much better physically and mentally when you have control over your eating habits. Classes and exams may get out of your control at times, but that doesn’t mean that you have to spiral out of control with your eating too. Having control and discipline over one part of your life may help you find the strength you need when other things stress you out and get you down. Also remember that none of us are perfect all the time. If you make a mistake or stray from your plans, it’s okay. Don’t let healthy easting become another stress in your life. Do your best in all things and do what’s right 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

We’ve all heard of the idea of “hacks” – life hacks to make everything easier, kitchen hacks to help you stay healthy, cooking hacks to make dinner a breeze, clothing hacks to keep you looking good, organizing hacks to make your life efficient, etc. There is a list of tips and tricks for everything. When you search for clean eating hacks, you are going to find a lot of misinformation and confusing tips, so here is a list of some healthy and clean recipes that hack the clean eating system. 

This first recipe takes one of the most unhealthy foods you can think of and makes it clean and healthy – Zucchini Nachos. All it takes is some zucchini slices to get your started. Use 1-2 large zucchinis and cut them into slices. You can bake them (spray cookie sheets with cooking spray and lay the slices in a single layer on the sheets then spray the zucchini with cooking spray and bake for about 7 minutes at 375 or until they are crisp) or grill them (spray slices with cooking spray and grill for about 5 minutes on each side) then add your favorite toppings (no more than a 1/4 of a cup of each) – diced tomatoes, shredded lettuce, diced onion, jalapeño, black beans and low fat cheese. You can even sprinkle the zucchini with some dry seasoning or spices before you cook them for extra flavor. 

If you love turkey, chicken or veggie burgers you are going to love this recipe. It swaps the burger bun with portobello mushrooms and the result is a tasty hack on a summer staple. Take two large portobello mushrooms and clean their tops with a damp paper towel. Remove the stem and scrape out the grills from the undersides. In a bowl, mix 2 grated garlic cloves with 1 tbsp of oil and 2 tablespoons of red vinegar. Marinate the mushrooms in the mixture for anywhere from 30 minutes to 1-2 hours if you have the time. Flip them at least once while marinating. Once they are marinated, sprinkle them with a little salt and pepper and grill them on high or medium high heat on your grill for 4-7 minutes on each side. Remove from the grill and add some toppings of your choice – onions, tomato, lettuce, mustard and 1/2 avocado or 1 slice of low fat cheese.  

We’ve probably all heard about mashed cauliflower as an alternative to mashed potatoes by now, but what about using cauliflower in a popsicle? It may sound strange, but pureed cauliflower is a perfect neutral base for a creamy fugdscile-like treat. For this recipe, take one cup of cauliflower and boil or steam it until it is soft, then rinse and drain it under cold water to stop it from cooking. Blend the cauliflower in a blender with 1/4 cup cocoa powder, 1/2 teaspoon unsweetened vanilla almond milk, a pinch of cinnamon and 1/2 teaspoon of brewed coffee that has been cooled (optional). Pour the mixture into molds or paper cups and freeze until solid. You will be surprised when you taste them and you won’t believe your dessert has vegetables in it! 

Another savory food can be found in this sweet recipe – Avocado Chocolate Pudding. This gluten and dairy free recipe might even fool your kids if you decide to share! This recipe makes 2 servings and all it takes is 1 avocado, 1/4 cup of cocoa powder, 1/4 cup of agave and 1/4 cup of unsweetened vanilla almond milk. Blend everything in a food processor or blender until completely combined. Refrigerate for at least 2 hours then enjoy this protein packed snack.

Missing ice cream, frozen yogurt or sorbet? This recipe is so crazy simple and easy you will want to try it immediately – Fruit Sorbet. Simply freeze 1 cup of any fruit (grapes, berries, and watermelon all work great) then puree them in a blender until smooth and enjoy! Frozen grapes as they are are also a great snack in the summer heat. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

We’ve all felt them. Food cravings can be one of the biggest struggles of weight loss. We may be making healthy choices and feel motivated to succeed, but at some moments of weakness it seems like we can’t help ourselves from giving in to certain foods. All it takes is a whiff of something delicious, a mention or sighting of certain foods, a feeling or just being in a familiar place and all of a sudden we become consumed with one thought – satisfying the craving. 

The first step to fighting a food craving is understanding it. It’s true when they say that it’s all in your head: New research suggests that cravings are triggered by the areas of the brain responsible for memory and sensing pleasure. That’s where the initial trigger comes from – our brains naturally associate certain foods with certain feelings. Usually foods cravings come up to satisfy emotional needs such as calming stress or reducing anxiety. So when we feel vulnerable, our brains seek foods that make us feel comfortable, full, and happy (which is soon followed by feeling stuffed, sugar high and guilty). When we are at a low point for any reason, our brains look for these foods, which are usually high in sugar, fat or both. Even when it feels like a craving comes out of no where, make note of what brought it on to try and avoid them in the future. 

Once a craving does comes on, you have to do your best to stay in control and not give in. Identify it and fight it. That could mean having a healthy snack, walking away from the trigger or occupying yourself with an unrelated activity. Find what works for you. For some people, that means keeping trigger foods and foods they crave out of their home. If you buy cookies for your next cheat day this weekend, make sure you are able to resist the temptation during the week. For some of us, the best way to make sure we don’t indulge in trigger foods and cravings is to make sure they are no where to be found. For others though, it’s not possible to go cold turkey. Maybe because your roommates or family eat these foods, or maybe because they are something common and part of your weight loss plan like peanut butter or chocolate. In these cases, focus on becoming comfortable and confident in your self control so you can try and include your craving foods in your life in a healthy way. Going cold turkey can actually push some of us too much and we are bound to crack. Finding healthy alternatives or healthy portions of craving foods is a great way to reincorporate them back into your life in a positive and healthy way. Another way to prevent with cravings is to make sure you are never too hungry during the day. This will make you weak for those treats and snacks lurking in the back of your mind. Also, if you know you get cravings late at night or right when you get home from work or school, make sure you save a snack for your danger times. The worst thing you can do is ignore your weak spots and fail to identify and deal with your cravings. 

Although it doesn’t seem to be possible to completely leave cravings behind, you can work on fighting them and over time it will become easier. Taking a mental approach will help strengthen your resolve. Think about it this way – a craving lasts a moment and satisfies you for a few minutes, but eating healthy and clean will give you what you really want for the months and years to come. The choice is up to 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

Summer is a great time to get creative with clean eating recipes. Combining interesting ingredients, using unique techniques or reworking a healthy recipe can break up the monotony of grilled chicken and vegetables. 

This first recipe is almost too good to be true (and it’s vegetarian!) – Squash Burrito Bowl. This recipe makes two servings. It looks and tastes amazing, and it’s so easy to make. Start by washing one medium squash then cutting off the top near the stem. Then cut it in half length-wise and scrape out the seeds and insides. Coat the edges with a little bit of oil and lay the halves face down in a glass baking dish with about an inch of water in the dish. While they bake for 30-45 minutes, make the filling by drizzling one tablespoon of oil in a pan and sauté 1/2 cup sliced red onion, 1/2 cup sliced bell pepper and 1 diced jalapeño (optional) with a pinch of salt and pepper and 1 teaspoon of cumin for about 6-7 minutes. After the squash halves have been removed from the oven and cooled for a few minutes, they will be tender and you can scrap the inside out with a fork to make spaghetti squash. Put your “spaghetti” aside and begin to layer onto each half of squash 1/4 cup black beans, 1/4 cup diced tomato and half of the filling you sautéed in each squash bowl with a layer of spaghetti squash. Finally, add 2 tablespoons of light or low fat cheese on top and you can even bake it for another few minutes to let the cheese melt. 

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This next recipe uses an amazing ingredient – Hake. Hake is a white fish related to cod that is only around 90 calories and has more than 20 g of protein per serving. It is tasty and filling and can be eaten with vegetables on the side or over a green salad. For this recipe, preheat the oven to 400 then toss your favorite vegetables in a drizzle of oil with 1 minced garlic clove and a pinch of salt and pepper (zucchini, squash, asparagus and mushrooms work great). Next, brush 6 oz of hake with a light layer of oil and a pinch of salt and pepper. Place the vegetables in a piece of foil and lay the hake filet on top. Wrap up the food in the foil and place on a rimmed baking sheet in the oven for 20 – 25 minutes. 

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Next is a crisp and hydrating salad: Sesame Ginger Cucumber Salad. This will make about 2-4 servings depending on the size of the cucumber. Take one large cucumber and slice off the ends, then cut it in half so you have two pieces. Next, cut those pieces in half length wise and scrape out the seeds, then thinly slice the cucumber (or if you have a spiralizer you can use that with a wide blade). Toss the cucumber with 1/4 cup edamame (shelled – can be fresh or frozen) and 1/4 cup shredded carrots. In a separate bowl, whisk 1 tablespoon of white miso with 1 tablespoon of warm water until smooth. Then add 1 tablespoon of rice vinegar, 1 tablespoon of finely grated ginger, 1 tablespoon sesame oil, and 1 teaspoon of lemon juice and whisk them all together. Divide the salad into individual servings, drizzle with sauce and sprinkle with 1 tablespoon of toasted sesame seeds (white, black or both) between the servings. 

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Popsicles are a great way to have a healthy snack and cool off in the summertime, and all you have to do is take a smoothie recipe and freeze them. You can use popsicle molds, ice cube trays or disposable cups. These recipes are all delicious and hydrating. Try a healthy Pina Colada popsicle by combining 1/2 a small banana, 1/4 cup of vanilla coconut milk, 1/2 cup fresh pineapple and 1/2 cup of ice in a blender then freezing. You can also try this Berry popsicle by blending 1 cup of any berries with 2 celery sticks and 1 cup of ice then freezing. This Watermelon popsicle is a perfect combination of summer flavors – 3/4 cups of cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced), and 1 cup chopped spinach. 

~ 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 weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain. 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow. 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.  

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach 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