Protein Solution: Simple Delicious Baked Tofu with Tamari Seasoning
Part of your success to healthy eating is being well prepared to eat well and finding healthy protein alternatives. Granted some will argue on the quality of protein values. Don’t over complicate it. I’m not a big cook and need to eat for energy and have very little time. This simple, delicious recipe for baked tofu is a great addition to make your meal more complete and tasty and packed with good things.
I must admit, I’m not normally a fan of tofu if it wiggles and tastes like tofu. So that’s why in this recipe I chose the super firm organic tofu to stand up to my taste buds and allow for finicky preferences for texture be swayed.
I love to put tofu in my salad as a substitute or alternative to chicken or other meat based protein. Tofu offers 17 grams of protein in a ¼ cup, 135 mg of potassium and it’s fairly low in calories.
package of organic firm or super firm tofu
1 cup brewers yeast
tbls of garlic powder
low sodium tamari seasoning
Here’s how you can prepare your tasty tofu: Pre heat oven to 400 degrees. Cut tofu in to four blocks then cut lengthwise again. Gently place in bowl and pour generous amount of low sodium tamari seasoning to coat all pieces and turn and cover. Let sit for about 10 minutes.
Prepare cookie sheet with tinfoil and transfer tofu. With spoon, drizzle sunflower oil over tofu, followed with the brewer’s yeast and then a dash of garlic powder. Bake for 15 minutes until golden brown.
Remove and coat other side with same as above return to oven for another 10 minutes.
Let cool for at least 15 minutes, cube if you like and add to any salad or other meal you enjoy.
In good health,
Suzie Trains Maui
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Married 2 The Ocean…In the Spirit of the 2014, Molokai 2 Oahu
By Suzie Cooney
Be sure to check out the cool new videos below!
Like others here, you probably have a serious relationship with the ocean. This could be our common thread that brings us all back together no matter where you are at this moment. That is pretty awesome.
This shared love is probably the only acceptable polygamous, open relationship one is allowed to have… in public anyway. You’re safe here.
My affinity and seduction with the ocean is very serious, so much so I think that I may put it first above those of the humans I know and love. I will not apologize for this but only hope and imagine that others share the same relationship “status.”
It is a very healthy thing to have in one’s life and it must not be taken for granted. Like all relationships, it must be well cared for and nurtured and requires a mutual respect of one another. You must treat it the way you want to be treated.
I have made many big sacrifices in my life; some personal and some financial to make room for this relationship. I broke up with the traditional ways of earning a living that caused huge amounts of stress and strife. Fifteen years since I have found a way to fully immerse myself in it and have no regrets. My rewards are above and beyond what money can buy.
You see, I am married to the ocean. I’m already taken and spoken for. It’s kind of like a mortal relationship except, the ocean is always right and can reject me and hurt me in one second, but I keep going back. In the end I learn great lessons about myself and more about it’s changing ways. The lumps on the head or even stitches and physical and mental scars are reminders of how I had to learn.
I’ve been to the water’s edge many times observing the waves, the winds, the tides and have sometimes felt a strange, distant unnerving feeling in my gut that kept me on the shore. Those have always been the best decisions and I’ve never taken it personally.
Speaking to that the ocean never says no but sometimes it says in it’s own way, “maybe not today, stay on land, it may not be your day.” My patience is tested, my anticipation deflated but my love for it never waivers. There is always tomorrow. I am not scorned or jealous.
When it’s good, it’s REALLY good if you know what I mean! The feeling you get when everything is right from the textures of the water to the color of the sky reflecting on it. Then comes the rush and gush you feel deep in your soul. From riding an awesome wave, catching a long glide or just being in it is enough of a fix for me. Although I don’t have a sparkly ring to show for it, the ocean loves me back in it’s own way, full on.
Always having been a water person, even before I moved to Maui in 1999, the ocean is truly my happy place. Somehow I have figured out a way to create and make the ocean my play and work and for that I am the most grateful. But now I will face the ocean’s ultimate test.
It’s been a calling, and will soon be the final chapter of my book and that is the Molokai to Oahu, the M2O channel crossing this year, Sunday July 27, 2014. The start is at the Northeast shore of the island of Molokai crossing 32 miles of the Ka’ iwi Channel finishing at Hawaii Kai on Oahu.
Myself along with my relay partner and dear friend, Stephen Ross we will give it our best. On board, our friend, mentor, coach and channel champion, Jeremy Riggs, Cathy Gillis wife to Stephen, my boyfriend Tommy and Simone Reddingius, affectionately known as Monie Pie; who will capture our adventure.
The feeling I have is hard to describe as we approach but our desire is to finish with a smile and for our support team on board to have an amazing experience with us; one they will not forget.
The training has been intense and the organizing of a million and one logistics are all a part of the fun. Then there is the unknown of what the ocean will decide to do that day; that alone has been something to process in my mind. The more I think about it’s hard to put my head around, but if I observe in my mind at 10,000 feet I’m able to better grasp the reality.
We are accepting of the challenges that wait no matter what. Our personal commitment to ourselves, our team and finally to the ocean will be and open book with the anticipation of a wonderful story and photos to share.
Being married to ocean is a good thing you see but this union will be tested. It is a committed relationship that one cannot undo or take away. Divorce is never an option!
Here is a recent two minute action video that fully expresses all the above.TURN IT UP!! Enjoy and thank you for your continued friendship and support. Stay tuned next month to learn how the crossing it went.
I’d like to mention my mentors and friends that inspire me: Karen Wrenn, Bill Boyum, Loch Eggers, Bill Hofmann, Randy Royse, Ralf Sifford, Kathy Shipman, Dave Kalama, Kody and Buzzy Kerbox, Jenny Kalmbach, Andrea Moeller, Peggy King, Livio Menelau, Bart de Zwart, Annabel Anderson, Gregg Leion, Kai Lenny, Connor Baxter, Chuck Patterson, Manca Notar, Michi Schweiger, Johnny Kessel, and many more.
To learn more about the M2O, watch this cool video: “We Arrive” Molokai 2 Oahu Paddleboard World Championships
Thanks to my sponsors: Naish, BLUESMITHS, Indo Board Balance Trainer, Pocketfuel Naturals, RAWElements USA, Kaenon Polarized Eyewear
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Owner of Suzie Trains Maui, LLC
All-In-One Exercise: Increase Your Balance, Core & Reflexes
Tim Ellison of Maui, Hawaii
If you’re looking for one exercise that is super fun and challenging, go no further. I’ve developed this exercise for my clients that is really an all-in-one workout. If you want to improve your balance, challenge your brain, increase your hand-to-eye coordination, increase core strength, then get on your knees and prepare for the ultimate game changer.
Think of this for a moment: If you’re racing and rounding a buoy you are looking for the person’s position and next action. Are you ready to block or pass? Or, the gate drops into the first turn and you’re heading into a banking berm on the dirt bike track. To avoid locking handlebars in such a critical moment you need to react fast and keep your limbs tight to the bike versus risking any threat like that.
How about a common one here on Maui: You have the right of way and you’re about to have a water disaster with another windsurfer, surfer or kiter…Is your brain going to connect fast enough to the rest of your body to actually do what you need to do, rather than just being a thought?
You can increase how your brain responds to changing water conditions, like chop to small or big waves. Or if you’re a tennis player charging the net getting ready to volley, this exercise will be very key for you. This is also great for those simply wanting to be able to quickly respond to a simple lifestyle incident; such as catching your cell phone mid-air before it shatters to the ground. I’m sure you get the idea.
Reflexes: An action that is performed as a response to a stimulus and without conscious thought. Some people are cat-like, others well, turtle-like. You need them in life and you need them in sport.
I am constantly challenging all of my clients’ reflexes no matter what level of fitness they present and not only for windsurfers, paddlers and kiters, but for everyone. With fast reflexes you can get out of a heap of trouble fast or you just may save someone’s life.
I’ve featured Tim Ellison, Maui’s super fast speed demon windsurfer before on this blog; but in photo above, he is ripping across the ocean like he always does with confidence. He’s so laser focused while scanning the horizon and the breaking waves and ready for anything!
I train Tim a lot, especially during the prime of our windsurf season so he is ready for everything. He’s usually pretty on most days and on this day, he went for a PR and probably could have gone to 40 if I let him.
NOTE: This exercise is for the advanced few who already have a level of comfort and skill of balancing on their knees on a stability ball. If you’re just starting out, maybe start by standing in front of the BOSU on two feet, progress to one for extra balance training.
Equipment: One BOSU, small firm rubber ball, a 55-75cm stability ball and courage.
Begin by knee balancing on the ball ( takes LOTS of practice ), deflate ball for less action, inflate to rock hard for faster action. Place BOSU in front of you at a distance you can focus on a small area as your desired target. To gauge the proper distance, you may want to give a few tosses while standing in front of it.
Keep hips slightly bent, unhook your feet behind you from ball, and go for it. You may get to 3 or 5 and that’s cool. Each time you’ll get better and better. You can time yourself and see how many catches you can make, or simply have goals of whatever is challenging. You can experiment with moving the BOSU a little away from you too.
This is the ultimate training for those seeking a fun new way to increase their reaction to any stimulus whether it be moving waves, reading a competitor next to you on a tight turn or for preparing you for anything that may unexpectedly cross your path.
The muscles targeted here are the inner thighs or adductors, all the core muscles, hip flexors for sure and you may start to sweat. Your brain will be in neurotransmitter heaven.
Good luck and have fun!
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
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Women’s Health Magazine Online breaks my story today; one that needs to be shared with people and physicians world-wide.
The Scary Fish Poisoning Disease You Haven’t Heard Of: http://www.womenshealthmag.com/nutrition/ciguatera
I am approaching 3 years to the day, June 11, 2011; of when I first contracted this mysterious fish borne disease, ciguatera. This debilitating condition has turned my life upside down but has given me a deep appreciation for those who suffer from neurological, untreatable medical conditions.
Mostly, I am humbled and inspired to think of so many people who endure chronic nerve pain on a daily basis and how they go on. I will be very honest that this has been more difficult than having back surgery, broken legs at the same time; or even after a restaurant building’s roof, caved in on my head here on Maui in 2002; leaving me with a shaved head and stitches from ear to ear. I would rather have any of those circumstances than dealing with ciguatera.
It is triggered by sunlight, intense exercise, alcohol, eating fish again, some nuts and is slow to ever go dormant. My skin is usually a red-tan and the burning is insane and can make you insane.
The public, physicians and anyone traveling especially to exotic locations where they serve fish, such as sea bass, grouper, barracuda, snapper; need to be very aware of any unusual symptoms that may occur upon ingestion. It’s not often immediate.
To learn more and read my original story: A Personal Peek Into My Life: Living With Cigautera, click here or here: http://www.suzietrainsmaui.com/blog/2013/11/a-personal-peek-into-my-life-living-with-ciguatera/ Here is an excerpt “And what if you were paddling on a downwinder and your skin, your eyes, your mouth, your feet, felt afire like a vat of acid being poured on your body the entire way because your nerves have reversed your normal sensation of temperature?
The best I can do is share my story and continue to try and “live” my active lifestyle as it is my career. We don’t have the answers to many things but hopefully one day there may be a way to permanently rid my body of this toxin.
I’d like to personally thank Kenny Thapoung and his editor, Amy Keller Laird, Executive Editor of Women’s Health.
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Maui, Hawaii Saturday May 10, 2014
OluKai Race 2014
Calling All Ocean “FUN” Seekers
No, this is not a casting call for the next hot reality paddling show.
If you’re reading this if you:
A: Are super intelligent and fun to be around
B: Love the ocean and everything that surrounds it
C: Want to have fun with your family & friends
D: Desire to up your ocean confidence
E: Embrace the Hawaiian culture, food, ancient games & music
If you fit this description to all the above then we want you! Come join us for the 6th Annual Olukai Ho’olaule’a FUN Paddle. This traditional paddle division allows everyone, all ages, all levels of paddlers, anything you can humanly paddle; and the paddle downwind is only 3 miles! Kayaks, canoes, SUP, prone, even bathtubs can enter.
This is your chance to be a part of the ocean ohana, test your skills, enjoy my “special” pre paddle warm-up and participate in an event sure to leave you feelingfull of lots of Aloha!
Check in time is 8:00am at the Paia Youth & Cultural Center
Start time is 9:00am Paddlers will enter Paia Bay and finish at Kanaha State Beach
PRE-REGISTER NOW by clicking here
The cost is $25. Onsite registration is $30 ***Entry fee includes event t-shirt
and donation to our Ohana Giveback Program benefiting Paia Youth & Cultural Center, Maui Cultural Lands and Hawaii’s Junior Lifeguard Program.
Continue reading Calling All Ocean FUN Seekers on Maui to the 6th Annual OluKai Ho’olaule’a
Catching your first wave can be when your 4 years old or for some when your 40. I just wanted to share this little video my good friend Deb Driscoll of Maui made, as she takes little Quentin for his first surf session.
I hope it makes you smile for him and maybe inspires you to try one day too!
People assume because I’m a trainer and athlete that I wake up everyday ready to charge and give it my all. Well, guess what? I’m human too, and believe me there are days that I’m not quite myself and honestly I get blue now and then, especially if I don’t see the beautiful sunshine everyday that we are so lucky to have here on Maui. That was one of the reasons why I moved here.
Everyone has good days and bad days and some days that go sideways. We aren’t always in control of outside circumstances. However we are in control of how we react to a situation, a person’s comments, or the car breaking down, or if you just feel kind of funky.
Whether you feel lethargic, maybe a little down or depressed, unmotivated, please know you are not alone and we all like to feel good. Sometimes taking a small simple steps to feeling like yourself again is easier than you know.
I shared this photo on my Suzie Trains Maui Facebook page;
giving permission to my friends and followers to have a little funk moment or two. The important thing however is not be stuck there for too long.
Quick Tips To Unfunk: I suggest to get your body moving. You can stand up from your chair right now and do 10 squats, or go for a quick walk, do five (5) regular or knee bent pushups. Or if you’re lucky enough to live near the water, hop on your surf board and paddle nice and easy. Don’t go hard, just go nice and easy. Don’t worry about your outfit or how you look, just go.
Now, doesn’t that feel better. Are you smiling yet? Do you feel better in your mind? Well, if yes, then congratulate yourself for unfunking yourself. You’ve just supplied your heart and your brain with happy new blood and oxygen lifting your funk right out of the room.
Did you know:
“Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.” To read more about how exercise can boost your feel good hormones click here: http://www.webmd.com/depression/guide/exercise-depression
Thank you for stopping by and I hope my quick and simple tips will help you keep smiling and feeling fabulous!
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Tell us what you do to help yourself get out a little funk? What made you feel good again? Please leave a comment.
Aloha and Mahalo,
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
I am very stoked to share with you this whole food that keeps me surfing, paddling, training and everything I love to do and it’s called PocketFuel Naturals. As an athlete and professional trainer I need the best and healthiest source of food ready, portable and available to keep me and my clients going. Crashing is not an option in my book or necessary if you know about good nutrition and PocketFuel Naturals makes it simple.
Getting all of your nutrition that actually tastes like the real thing is important to me. I am always looking for the right blend of protein, potassium, carbs and other important vitamins that can get into my bloodstream as fast as possible without that spiking feeling and quick crash. I also enjoy PocketFuel Naturals as a great recovery food as well.
I consider this product as one of the best performance fueling foods I’ve discovered. I take it on the water during downwinders, I have it in my purse and in every compartment of my truck so I’m prepared.
PocketFuel Naturals products are gluten-free, vegan and dairy-free. My favorite flavors are chocolate haze and banana blueberry. Wow. I am super picky and this is like an explosion of flavor.
Try yours today and let me know what you think! Go to http://www.pocketfuelnaturals.com
Aloha and in good nutrition,
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
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A Personal Peek into My Life: Living with Ciguatera
photo by Erik Aeder
Aloha friends. Before the holidays really begin I wanted to send this to you; my supporters, clients, sponsors, friends, my Ohana in sincere gratitude for giving me the drive and strength to forge ahead.
I am so very thankful that I’ve lived on the beautiful island of Maui for almost 14 years. Living the island lifestyle and having the most amazing circle of friends is a real blessing. As a personal trainer, water sports enthusiast and SUP athlete and one whose passion is being on the water helping and coaching others; this is literally my way of life.
But what if you discovered that you had a health condition where it was contraindicated and/or suggested not to exercise too hard or possibly the notion of being in the sun, or ever eating fish again may not be the best thing to do and trigger your nervous system to release a toxin, so painful and disabling with no way to escape?
What if you were in a career that required you to do all the above and it was your life-long dream and passion? And what if you were paddling on a downwinder and your skin, your eyes, your mouth, your feet, felt afire like a vat of acid being poured on your body the entire way because your nerves have reversed your normal sensation of temperature? How would you navigate?
I feel compelled to share this with all of you, although I felt for some time it may be career suicide. As I pondered now for two years, I decided that maybe I could help others by informing them to take note of a condition that is becoming more recognized and common throughout the world. This is especially true for those of us living in Hawaii and other subtropical areas.
Before I go on, I don’t want to alarm you, have you feel sorry for me or treat me any differently if you see me next to you at the next downwind race or out catching waves. I am training, I am paddling and I am on this planet to help others in many ways through the water sports I enjoy. So chalk this one up to one more way I want to help you become more aware or maybe help someone you know who may be or have had experienced similar symptoms.
You may be surprised to learn that this is how I’ve had to roll and cope since June of 2011 to be exact. This condition is often misdiagnosed as multiple sclerosis and is one that I will have for the rest of my life. It is called ciguatera. (ci·gua·te·ra) Pronunciation: see-gwuh-ter-uh ( Reference links at end of article )
Some of the facts: As referenced by the The National Center for Biotechnology, they identify it as: “Ciguatera Fish Poisoning (CFP) is the most frequently reported seafood-toxin illness in the world, and it causes substantial physical and functional impact. It produces a myriad of gastrointestinal, neurologic and/or cardiovascular symptoms which last days to weeks, or even months.
They also state: Ciguatera fish poisoning (CFP) is a foodborne illness affecting humans worldwide. Humans acquire this illness by eating reef fish containing the naturally occurring toxins, ciguatoxins. Multiple ciguatoxins have been Continue reading A Personal Peek into My Life: Living with Ciguatera
Aloha everyone. Here’s a quick training tip to make each workout high-quality and effective.
Sometimes it’s very easy to get distracted during your workouts, especially if you don’t have a trainer there to help you count and complete each set to completion.
Or just as you get close to the end of set where your goal for your workout may be like 2 sets of 15 reps. But towards the end of a set your phone rings or you start day dreaming or you simply start to get a little uncomfortable, so you stop.
A tip that I use for some clients even when I’m standing right there to help keep them on track, is I write down on 3×5 index card the goal for each set that day. There is something about having this visual that helps clients keep focused. I even do it myself. I then I place that card in front of me at each exercise change and just look at the number. Give it a try!
Also remember to track your workouts each and every day if you want the fastest results. The act of writing down what you’ve completed is very telling and good to reference as you reach your goals.
Pictured above is my workout yesterday and I write down my workouts too. I often wish I had a trainer, but this works great for me to.
I welcome your training tips on how you keep focused during your workouts to make every rep and set count. Please leave a comment.
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
Suzie is virtually available for all of your training needs. Learn more here: http://www.suzietrainsmaui.com/blog/2013/10/virtual-online-personal-training-with-suzie-cooney-via-skype/
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