Maui, HI. December 20, 2011 : Listen & Learn About Ten Survival Tips For Holiday Parties on Suzie Cooney’s Radio Health & Fitness Segment with the Maui Breakfast Club, every Tuesday on Maui’s KNUI 900AM @ 7:30am

On air Suzie Cooney shares her 10 Survival Tips for the Holidays!

 CLICK HERE and  listen and learn how to manage those fabulous holiday parties. Save your waistline and those extra calories that may sneak up on you at the buffet line, pastry cart or holiday dinner.

It’s not easy to pass up a delicious dessert, or that yummy, oh so fat filled glass of eggnog. Don’t fret, make a plan and practice talking more and scan the buffet table or bar and make a plan NOT to lose it, but enjoy in moderation without regret or extra time on the treadmill.

Today, on this special holiday show I’ve listed 10 helpful tips to keep you smiling and not sweating too much at the gym. Enjoy your holidays and friends and just learning a few of these tips will see you through to the next party without gaining an ounce, well maybe a few.

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My top suggestion is to eat something prior to the party that combines protein and fiber to fill you up before you charge to front of the buffet line. Drink lots of water and leave the elastic pants or skirt at home!

Suzie Cooney of Suzie Trans Maui is a weekly guest on the Maui Breakfast Club with Tom Blackburn Rodriguez and Kellie Pali and shares every week, her healthy tips from how to train for big surf, to how to avoid weight gain at big buffets. For over 12 years she has helped hundreds of people get in the shape of their lives and live the life Maui offers. People come from all over to train and learn from her.

Tune in every week, Tuesday on Maui’s KNUI 900AM  at 7:30am or click here to catch the daily, live broadcast from anywhere in the world.

Tom, Suzie and Kellie photo by Simone Reddingious

Feel free to share your comments and tell us your  tips to help our audience enjoy the holidays without sabotaging one’s hard work to get in and stay in shape.Follow @SuzieTrainsMaui

If you’d like to join my confidential mailing list and keep  up to date with Suzie Trains Maui and other health related news, go here:

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TweetAh food, glorious food! You’ve heard of the jingle, and you’ve also heard of the book by now, “Eat This Not That” by David Zinczenko. He’s a great guy and it’s a good read but I want to give you a quick serving of what you may know, should know or simply choose to ignore. Yes, I’m pretty fed up with how unhealthy food is still king, drive-throughs are killing us,  and that we simply choose not to choose the right food. Okay, I’m breathing and I’ll calm down here, but please for your own health or someone else you know, pass this along. I want you healthy, I want your family healthy and I even the dog and cat. Like the Jerry McGuire movie and Cuba Gooding Jr., “help me help you.”

You can enjoy food but food is for feeding your organs, skin muscles and everything else to function at high levels. Eating for pleasure is okay, but tone it down a bit and think of my 90/10 rule.  Eat 90% for staying alive and 10% for pleasure. I may sound a bit sarcastic in this portion of information I’m sharing , but I’m very serious and very concerned about our nation’s health. Frankly, I’m embarrassed. I train people from all over the world and I constantly hear about how we ( Americans ) eat too much and eat terribly.  I wish I was from Australia, or New Zealand or even Iceland,  then I’d be too cold to eat, or to busy chasing kangaroos.

Soft Drinks

OMG or Oh my gosh. Help us all! I’m surprised anyone still has any teeth left and everyone is not one big, walking pimple. Sorry to be so graphic, but hello, is this America or what? Adult acne is a real problem caused by sugar. I’m happy to see more reaching for other drinks, but still be careful, soda is one of the leading sources of empty calories in America. Instead, have plain or flavored water, herbal iced tea or skim milk. If you crave a sweet drink, limit yourself to one glass of fruit juice a day—better yet, cut it with seltzer water. If you feel diet sodas help you lose weight, drink them—but try to get down to one a day or you’ll never lose your taste for super-sweet foods.  Heck the chemicals alone in diet soda should scare you to death and the sodium content alone causes bloating and water retention. People drink more because of the “0″ calorie factor, but keep in mind the sodium from the carbonated water will cause fluid retention and bloating which is very attractive. Chemicals alone don’t cause the harm, it’s the behaviors behind those who drink the “diet” sodas.

Alcohol

If I could show you all my abs right now I would. You want to see your abs again, put a cork in it. Want to lean out now? I suggest  change your party friends, change your scene and lifestyle and if you must, maybe once in a while, but drink less. I challenge my clients to stop cold turkey for 2-3 weeks and watch what happens. They come running in and lift up their shirts and say, “Suzie, you were right!”  Maybe it’s only a 4 pack for now but the 12 pack is coming! What a difference.

More people are drinking to soothe and comfort some of our most challenging days in this new world. Besides adding to depression, and being a depressant to slow down your metabolism, alcohol and weight loss don’t mix. It’s hard to make good eating habits  when the fog or buzz starts making decisions for you.

There’s lots of sugar in a chardonnay say vs a red cabernet. And that delicious margarita, look out and say adios. My point is obviously, alcohol can add a lot of extra calories to your diet, and it’s more caloric than other foods. Alcohol contains 7 calories per gram (carbohydrates and fat contain only 4 calories per gram; fat contains 9 calories per gram). But there are reasons besides the calories to skip sipping.

Hop on the wagon and hold your wheels tight. Do your best and recognize how great you’ll feel.

Foods Containing Trans Fat

Love the tasty tortillas, butter cookies and everything with trans fat is simply yummy. The biggest offenders are margarine and vegetable shortenings—although, there are trans fat-free versions of both now—and processed food such as frozen meals, crackers, ramen soups, cake mixes, chips and candy. To see if a product has trans fat, check the ingredients list for partially hydrogenated vegetable oil. Don’t go by the nutrition facts panel: By law, a product can contain up to 0.49 (nearly half a gram) of trans fat per serving but still read “0 g” on the label   My favorite replacements are heart-healthy olive and canola oils.

Fried Foods

June 23, 2011 USA Today just published this article: “Potato Chip Worst Culprit for Weight Gain”   They open with, “Blame the potato chip. It’s the biggest demon behind that pound-a-year weight creep that plagues many of us, a major diet study found. Bigger than soda, candy and ice cream.”

You’ll notice that more chips are being bought these days  for they are not as expensive as other snacky food and it’s a comfort food conesuir first choice. Their glossy bags and bright colors yell, “eat me, you’ll feel better and I taste wonderful.”  That is no marketing mishap. 

The down and dirty: Don’t confuse foods made with trans fat with simple fried foods. There is a difference, but you should do your best to avoid both. Even when they don’t have trans fat, fried foods in restaurants are often cooked in oil that is reused. This can create by-products that have been linked to a variety of diseases. And fried foods are highly caloric. Frying causes a food to absorb more fat and calories.

One alternative you can try is oven-frying. Cut potatoes into strips, toss or spray with a little olive oil, salt, and pepper, and cook in a 400° oven until brown. And if you can’t live without potato chips, choose baked varieties made without trans fat. Crunch sparinglly please.

 White Bread

As a kid I used to love the Old Wonder Bread. I can see the color wrapper with the rainbow and what’s wrong with a good old fashion p & j sandwhich? Nothing, as long as you reach for a little more than just starch.

Don’t panic—you can still have your carbs,  ( you need carbs as fuel ) they just have to be whole grain. Compared with refined white flour, whole grains are not only more nutritious, they also have lots of fiber that will keep you fuller longer. To help you, “refined,” when referring to processed carbohydrates, means they have been stripped of their fiber and the many nutrients now known to be cancer-fighters, critical for heart health, helping to stabilize blood sugar and even enhance bone health.

To get truly “whole wheat” or “whole grain” bread, you need to be on your toes. Packaging can be misleading. Some brown “wheat” breads, for example, don’t even contain whole wheat! To make sure you’re getting a meaningful amount of whole grains, check that they show up at the beginning of the ingredients list. Bread should have at least two grams of fiber per slice.

This also goes for rice which we love in Hawaii. Brown rice is better. Although it takes longer to cook, it’s worth it in every bite. One scoop not two.

High-Fat Milk and Yogurt

Although milk and yogurt are excellent sources of calcium and protein, there is no reason to have the full-fat version when so many lower-fat versions are available. Again, be careful, look at the sugar content also.

More and more people are drinking alternatives to milk, such as almond milk and soy milk.  Keep in mind, a cup of whole milk has 7.9 grams of fat—4.5 grams of it saturated—and 24 milligrams of cholesterol. Compare that to a cup of nonfat skim milk’s 83 calories, 0.2 grams of fat, 0.125 grams of saturated fat and 5 milligrams of cholesterol. People complain of the taste but you’ll get used to it.

I recommends fat-free or one percent milk. As for cheese, opt for reduced-fat versions with no more than 5 grams of fat per ounce.  I’d really prefer you to avoid cheese if possible.

Keep it real, and keep it real food. I really love what I do and it’s important that you know I’m looking out for you. I’m not the kind of trainer or lifestyle coach that preaches, I live it, breathe it and eat well. I know it’s hard to be disciplined sometimes, but you have the power and the knowledge to make better choices. Everytime you eat, think of how your organs will feel, your muscles and your everything else if you feed it well. You’ll not only feel more energized you’ll notice that the world around you will be different. You’ll also be more aware of maybe some habits that need to go away for good.

Please do your best, walk tall and make each bite count.

See you on the water or maybe on the beach here in Maui one day.

Aloha, Suzie Cooney, CPT of Suzie Trains Maui

To learn more about Suzie go to:http://www.suzietrainsmaui.com/   

I’ve often suggested to people that if really can’t say no, to maybe change friends just for awhile until you can manage your eating habits so you won’t pack on the extra “social” pounds.  Don’t be afraid to say “no thank you, I’m full”. Or “you know I’m sure it’s delicious but I’m good for now, you enjoy.”  Also, if consuming more cocktails or other alcoholic beverages, you may become less uninhibited and could invite unwelcome additional calories.  Tip: Before you bite, take a drink of water, bite, water! Slow down and take your time. Or use chop sticks!

I hope you found this information helpful.  Call me if I can help you get your eating habits in shape!

Your fan,

Suzie Cooney, CPT  

Suzie Trains Maui,  808-283-2121

Healthy Shoppers

Cami’s Corner: Eating healthy with Friends  Thanks to Melisa, Amanda and Danielle for sharing what you eat and being a part of Cami’s Corner and Teen Health in Maui!

Cami’s Assignment: Ask three of her friends what they eat for dinner with their families and then Cami’s response on maybe how they can make some healthy options!  Following with a few comments from me, Suzie

Amanda,

What is your typical family dinner? -Rice, beans, and chicken, with salad. Is the portion size typically a plate full, or what? -I go for one plate full, no seconds.

 Do you usually eat with your family together, or do you eat in front of the TV, etc? -It depends; we at least have a family dinner every week. I sometimes eat on the island, at the table, or in front of the TV.

Amanda’s eating habits are really good, one thing I would suggest though is to have less rice with her meal. Rice is fine, but in smaller portions. You do need your grains, Manda Cami, you are right!

Nice job guys. I’d like to next time learn about the true portion sizes of food and what kind of salad dressing is being used too. Sometimes the creamy ones are hidden with lots of fat and a gazillion calories!  I’d like to see the rice be substituted, with a multigrain rice or brown rice. Chicken is excellent protein as long as the skin is removed.

Also keep in mind, while eating your meal while watching TV can sometimes lead to mindless eating. Amanda, it’s nice to see that your family eats together and provides a nice meal for everyone.  Thanks, Suzie!

 Danielle,

Rollerblading Fun!

What is the main meal you and your family eat together? -My usual meal always consists of fish. For example, yesterday we had fish burritos with tomatoes, lettuce, cheese. The fish was fresh too!

What is your typical portion size? -I don’t eat that much for dinner, maybe like one main dish and some snacks.*Laughs*

When you eat dinner, do you eat with your family, or alone (in front of the TV, etc.)? -Usually alone, on the couch in front of the TV, or in the kitchen.

I am very proud of Danielle’s eating habits. She is super healthy, and she sticks with what she knows is good for her body, and herself. She eats a lot of veggies with her meals, as she said above. One thing Danielle could do to improve her eating habits, is to maybe turn off the TV and enjoy her meal with her family. Cami, that’s a good observation and we’ll keep an eye on Danielle’s healthy eating habits so other kids can do the same!

Hey Danielle, it’s nice to see that you know all about making good choices. I giggled too and wondered just what kind of snacks you eat!

Do you eat dinner with all of your family, or alone. If you are alone, do you eat in front of the TV, or in another room? -I eat with my family, and sometimes we all watch movies together, or talk. The TV is usually on, and the family is always laughing together.

Melisa is very average with her eating habits. I suggest to Melisa that she eat more veggies with her meals. Vegetables are a important necessity for everyday meals. Also maybe turn off the TV and talk with your family more often! I like the drink she has a lot, because she is getting a lot of her fruits in.

-Cami

Melisa, Cami is correct to recommend maybe some more greens. Imagine looking at your plate like a clock! From 12-3 protein, 3-6 whole grain pasta or multi grain rice, then from 6-12, load up on dark green leafy veggies or a nice healthy salad. 

 Sounds like you are getting some nice fruit in your drinks. Love to hear that! And laughing with our family burns calories! Cool!

Well everyone has done a real good job here, sharing and helping each other discover ways to make a meal healthier. 

 You all are on the right track. So next time, watch your portions, and maybe help others in the house that may really load up their plates. You guys are active and on the go, be sure to eat enough but don’t over do it. Also, remember to drink lots of water. Not only is it good for your organs and other bodily functions, remember it’s great for your skin too! Ditch the sodas and save your teeth!

 Okay everyone, stayed tuned for more Cami’s Corner, and Teen Health on Maui!

Suzie Cooney, CPT

 by Suzie Cooney, CPT
My clients, who are the most successful in losing weight and keeping it off, know exactly what they eat, how much they eat and how to avoid the yo-yo ups and downs. Some experts say, don’t worry about counting calories , some say it doesn’t matter how many calories you eat, as long as you exercise in moderation.

 There is some half-truth to those statements. But math, is math, the numbers tell all.  Most people simply have no concept or any idea how much they eat in one day.  I will show you how to take a small step for a positive, lifetime change. Please don’t starve yourself, or over feed your body, but understand that your body needs you to make the best choices.

If you want to succeed in weight loss, break unhealthy eating habits, improve your nutrition, solve your own personal barriers to success, stop the confusion, uncover your “food” triggers, and stay on track, then keep reading! I want YOU to be healthy and be a success.

It’s really amazing how fast I can uncover what a person is lacking, or needing in their diet to achieve their goals. Or, what might be triggering them to eat at midnight or while in the shower. I’m not kidding!  The most common element I found, that when people are embarking on a new fitness plan, while learning how to eat well, they simply don’t eat enough.

Research clearly shows those who consistently monitor their food intake lose weight more steadily and keep it off more successfully than those who don’t. That’s because the journal keepers are able to identify the sources of empty calories and know when they resort to overeating.

 Surprisingly, I’ve encountered some opposition, a few roll of the eyes and groans, I had one person say, “ oh no, I can’t do that. That’s making me focus too much on food instead of exercise.” I politely said,  “Well, I said to my darling client, the choice is yours.”  What I wanted to say was, “Well, since you are fifty pounds over weight, it would appear that you place a great deal of focus on food,” but of course I didn’t want to offend them.

 If you really want to lose the weight and keep it off, learn how to keep a food journal or food diary.  It doesn’t have to be daunting or “one more thing” to do.  If you aren’t serious about making a change, or have a million excuses why you can’t do it, stop reading here.

The journal doesn’t lie. It’s reality. It creates the awareness that I know is hard to face.  It helps us to record bad eating patterns, and why and when we eat. Once we learn and understand why we eat and what we eat, then we’re getting to the real good stuff.  Eating should be for 90% survival and energy, pleasure to equal 10%.

  The Essential Functions and Benefits of a Food Diary:

 First: The diary gives us the data necessary to make changes and improvements we need to make.  Many times clients tell me how “good” they’ve been, until I see what and how much they’ve have been eating. The minute I see their diary, I can easily uncover why they have not lost weight.   Now, you can lie and selectively choose not to record a bag of M&Ms, or say you just had one. It’s your body.

 Or they say they had a healthy salad at the salad bar, followed with 3 glasses of wine and only a few bites of dessert.  What?  Looking for praise, I say no “disaster.”

 Second: The purpose of the journal or diary relates to choice. Avoid diet disasters and make better choices.  Like that book by now we’ve all heard of by now, by author David Zinczenko, Eat This, Not That. www.EatThisNotThatBestAndWorst.com  Here’s a great snippet form the Today Show just this week; where David Zinczenko shows America some of the worst, high fat, high caloric sandwiches ever!  Avoiding a Sandwich Snafu      A must see: Click here:

Lastly, the food diary assists you to self-monitor and develop an awareness of what your are eating ( calories in ). I can’t do this for you; you must take this on yourself.  You will gasp at first as to how quickly calories add up.  Go to the front page of my blog at www.suzietrainsmaui.com/blog and click on FitDay.

My clients love this site, and I love them back for making that commitment and learning something new about themselves.  Some of my clients proudly print their reports and bring them to their next session with me.  I like the fact that you can customize your food selections and specific types of food preparations. I know there will some good days and bad days.  It’s okay, expect that, move on and just be more mindful the next time!

There are also many online calorie counters that can help you with your food values too.

If you are not a computer person, that’s okay. A simply spiral notebook works, a spreadsheet or maybe buy yourself a fancy leather journal! Commit to a minimum of 1 month.  I promise you, you will be so glad you did.

Now what to write:

Date    TIME            FOOD                     PORTION     SIZE                          CALORIES

Include all liquids, especially water. Water helps metabolize fat; therefore, weight loss will occur more efficiently in a properly hydrated body.  All portion sizes need to be included to the best of your ability. Don’t just write chicken breast; instead write 4-6 oz of chicken. 

Let your hand be your guide

 One hand full: one ounce of nuts
Your palm: 3 ounces of meat
A fist: the size of a cup
A finger: one ounce

Remember “fat-free” doesn’t equal calorie free. Americans are consumed with fat-free this, low-calorie that. It’s mind boggling that people still believe they won’t gain weight if they eat these foods! These foods are very calorie dense. 

Fruits, vegetables, and other high-fiber foods can keep weight off, calorie-dense foods do not. There’s nothing wrong with having a cookie now and then or a bagel, but please be aware that it’s an over consumption of these foods, that makes me cringe.  Some may san, “I can eat 12 cup cakes because I just ran and hour on the treadmill,” not. Don’t replace your efforts with empty calories if you are trying lose weight.. hmmm

Figuring out how many calories you need to lose weight is not hard.  But first, let’s just review:

            Calories in minus calories out = your body weight

Calories in, is what you put in your mouth. Calories out, is what your body’s metabolism is doing – burning calories.  Metabolism refers to your body spending energy.  And a calorie is a unit of energy..  Our bodies use energy to perform and function while awake and sleeping. But, when a unit of energy is consumed and not spent, it is stored. The name for that stored unit of energy is call body fat.

Side note:  Studies reveal, that one pound of lean muscle tissue can burn between 35-50 calories a day, and a pound of fat only 2 –3.

50 calories a day for 365 days a year = 18,250 calories a year

Also, five pounds of lean muscle tissue can burn over twenty-six pounds each and every year you maintain the muscle. 

After the age of 27 years, the average person loses roughly seven pounds of lean muscle every ten years.  For us gals, the bad news is that during and after menopause, the average woman will lose one pound of muscle per year, or ten pounds of muscle every ten years.  Women MUST perform regular strength and resistance training. It’s just not an option.

 To be clear, if you lose muscle, reduce your basal metabolic rate, and keep eating the same amount of calories, then those additional calories not used, will be stored as body fat.

So, to determine what your body needs to stay alive we’ll use the formula that helps you determine your body’s basal metabolic rate.

 “BMR” or basal metabolic rate-basically, the number of calories our body would need each day if we never-I repeat, never got out of bed, stayed awake for sixteen hours, and slept for approximately eight.  Even though you are lying down, your body requires a certain amount of energy to perform essential physiological functions such as breathing, neurological functioning, heartbeat, and digestion and cell formation.  Sixty to 70% of the calories you use on a daily bases are devoted to those functions.

 To determine your personal BMR, the equation based on studies performed in the Nutrition Laboratory of the Carnegie Institution of WA, led by Francis G. Benedict, known as the Harris-Benedict equation, resulting in this widely accepted equation to determine BMR: For

 Men    67+(6.24 x weight in pounds)+(12.7 x height in inches)-(6.9 x age)= BMR

Women: 661+(4.38 x weight in pounds)+(4.38 x height in inches)-(4.7 x age)= BMR

 Let’s now examine the impact of Activity on your metabolism.  Activity is another component of metabolism that can account for 20-30% of your metabolism.  To measure your additional calories burned through activity, it is necessary to use a multiplier.  To determine the total amount of calories from basal metabolic and activity you require each day to stay at your present weight, we will multiply the following numbers by your BMR:

Activity Multiplier

Sedentary                                                                                                        1.15 multiplier

Light Activity (normal, everyday activities)                                             1.3  multiplier

Moderately Active (exercise 3-4 x week)                                               1.4  multiplier      

Very Active (exercise more than 4 x week)                                               1.6  multiplier

Extremely Active (exercise 6-7 x week)                                                             1.8  multiplier

One more important point regarding the above equation: Realize that the higher your body weight, the higher your basal metabolic rate. 

The software on FitDay automatically calculates your numbers for you!  Remember make it easy.

Now that you have the how, you now have to do. For some, this is a whole new language and I understand that. 

 So, start your food dairy today and take it with you everywhere you go. If you do load the software, just make notes on a pad to enter before you check your email, so you can then enter your data of the day.  It does require you to do some research and learn caloric values and awareness.

 In good health, see you on the water!  Suzie Cooney, CPT
 

Suzie Trains Maui

 This is an overview to really get you started, if your serious!

Crash  diets may make you fat!  It’s wise never to eat under 1200 calories a day.  Starving your body dramatically slows down your metabolism, opening the opportunity to store this food as fat!

Plan all meals in advance, especially on the road or at the office. Buy reusable containers and pack  before you go.

Put your entire meal on a smaller plate.

Your plate is like a clock: From 6 – 12, fill your plate with veggies. From 1-3,  portion of protein and from 3 -4, complex carbs.

Do not eat past 7:30 pm. Better to go to bed a little hungry.  Give your organs a rest. Avoid temptations of a midnight snack!

To cut cravings, you must watch and balance insulin levels. Fruit is your best defense against insulin highs and lows.

Drink at least 96 oz or 3qts water a day increase 8oz for every 25 extra pounds. If you get bored and have a hard time and need flavor, add slices of lemon, lime or oranges! Water helps you retain less water while you are shedding the pounds

Eat  ½  half, save rest for later

Take 20 ! :

The body takes about 20 minutes to recognize it’s full. This means if you scarf down your lunch or dinner in less than ten minutes, you may not realize that you’ve actually overeaten, and you’re actually full, until it’s already down the hatch. I know this is easier said than done, but do yourself a favor by trying to make each meal last at least 20 minutes. You may find that slowing down your eating habits could slow down how many calories you take in at every meal.

Using chopsticks slows your eating down and is fun!

Let your hand be your guide:
One hand full: one ounce of nuts
Your palm: 3 ounces of meat
A fist: the size of a cup
A finger: one ounce

 Suggested Dietary Intake of Protein:
15-30%

Carbs:
50-70%

Fats:
10-30%

Eat plenty of fruits and vegetables of different kinds — at least two servings of fruits and three servings of vegetables each day. Choose whole or cut-up fruits and vegetables rather than juices, which contain little or no fiber. FIBER is the key to loosing weight without going hungry!!

If you want to learn  how to prepare wonderful, healthy meals, check out our Maui’s own, George Mateljan’s book, The World’s Healthiest Foods.  George is a guest on our radio show every Friday, The Maui Breakfast Club 7-8am, 1110 AM  His website is updated daily with super recipes and tips: www.whfoods.org

Also, eating plenty of whole grains, such as whole-wheat bread or oatmeal, can help protect against many chronic diseases, and the fiber in these foods can help you feel full longer.

Some examples of whole grains:

The following, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours.

• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats, including oatmeal
• Quinoa
• Rice, both brown rice and colored rice
• Rye
• Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
• Wild rice whole grain, with great sources of protein

 Aim for at least six servings of grain products, including whole grain, per day. Older children or teens, adult men, or active women may need more.

All fats are not created equal. Fats supply energy and essential fatty acids, and they help you absorb the fat-soluble vitamins A, D, E, and K. Limit saturated fats because they increase the risk of heart disease. However, unsaturated fats do not raise cholesterol and thus are healthier. Choose from a variety of healthy fats, vegetable oils, fish, and low fat or non fat dairy products.

Keep saturated fats to less than 10% of your calories and total fat intake to no more than 30% of calories. This will also help you keep the amount of cholesterol you eat each day to less than 300 mg. Choose from low-fat and lean foods to help cut back on saturated fat.

Limit daily sodium intake to less than 2,300 mg to reduce the chance of developing high blood pressure. People with high blood pressure and people at higher risk of developing high blood pressure, such as blacks and older adults, may need to cut back even more.

A food journal is THE BEST way to help you keep and track and keep the pounds from coming back. Studies reveal that those who kept a complete food journal in their first 6 months of starting a weight loss program, lost 50% more weight than those who did not.  A great FREE online way to track your food entries : www.fitday.com Call me and I can help you start yours today!

Keep up the good work, Suzie!

 Follow these tips to help uncover and correct those “bad” eating habits and why we eat:

Don’t eat while engaged in other activities; for example watching TV, reading. Eat only at the table, not at the fridge or while standing,

Slow down. Don’t eat so quickly. Chewing slowly allows time to register a feeling of fullness. Don’t’ use fingers, only utensils. Cut food into smaller pieces. Don’t load your fork until the previous mouthful is finished.  I usually plan 20 minutes to eat my meal.

Get all of the bad food, high calorie items out of the house NOW!!  Don’t shop while you are hungry or with friends or family who are not looking out for you. Eat before you shop and stick to your list.

Take the time to plan your meals in advance. Buy a few pieces of Tupperware, or those nifty food containers.  Watch your portions!

Plan a strategy to avoid uncontrolled eating and drinking at social events, or when your emotions urge you to binge.

Promise yourself that when you feel the urge to snack, you will engage in some activity that will distract you away from food ( go to the beach, do 10 push ups, call a friend)

Tell yourself exactly what you will do in such situations. Remind yourself several times each day that you are in charge of your actions and that you can be strong-willed.

If you notice you eat when you are bored, please, find some a sport to take up or interesting hobby.  I’m never bored because there are so many sports to do on Maui! If you want to learn a new sport, I’ll teach you!

Don’t’ blame your genes or your family! It’s your behavior!

Lastly, a food journal is the most powerful, PROVEN aid that helps my clients keep off the weight long term.  It’s amazing what you discover about yourself and the foods you choose if you do this. Remember to record the time of day, portions, and what you ate and why!  Those who consistently monitor their food consumption lose weight more steadily and keep it off more successfully than those who don’t. Countless people tell me how “good” they have been on their program until I see their diary.  Don’t cheat yourself!  The moment I see the data, I can instantly ascertain why they have not lost the weight. Numbers don’t lie.

“Keep up the good work, hold your course for life.”

Suzie

Muscle requires more energy to maintain than fat, thus your body has to expend more calories if you have more muscle. Studies have shown that even a small increase of the amount of muscle mass in women can have a large impact on metabolic rates. This is terrific!  Even while you are sleeping, your body will be burning extra calories with your new increased metabolism, 24/7.

I purposely ask my clients to go to the rack and pick up say a 15 pound or even a 30 pound dumbbell, and ask them to walk in a circle for a full minute! See what the body feels like to carry around that extra weight.  That is a great deal of stress on your organs, joints and all the tissues in your body. 

Now, if you are trained properly you should not bulk up.  Certain body types however can have different results. That is genetics, so it’s important you learn how to do so.  In addition, unless you are taking steroids, which I never recommend, it would take some time and effort to build huge mass.  But for the most part, if we approach your program that allows us to build nice, lean muscle, we’ll start to burn more calories AND get those nice lean stripes and defenition that we long for!

One way to add nice lean muscle, is to simply start off with lighter weights and increase the number of reps.  Not to fatigue, but say maybe 15-20 reps, so you can add another set without compromising your form. 

This is just a quick tip for now, stay tuned for more.

Your biggest fan, Suzie!