It’s hard to make food sexy, but it’s easy when I know first hand this keeps me in my bikini all year round. On Maui, we live in our bathing suits and as a fitness trainer, athlete and model I need to eat lean, eat for energy so I can look good and perform.
This is what I reach for before any serious long distance paddling, or before a big workout. I need low calorie, low fat energy food that will not make me bloated or feel sluggish. I love that in one cup with the combination of quality Greek yogurt, such Fage 0%One cup of this yogurt has zero fat, 130 calories, 9g of carbs and 23 grams of quality protein! Then I combine this with a 1/2- 1 cup of GO Lean Crunchthis gives me an additional source of more protein, fiber, potassium and a touch of honey to make it a little sweet. The additional 80 calories I can afford and need.
What a winning combination that sustains and fills me. I never feel hungry and I won’t crash when I enjoy this for a meal or pick me up. You can also add a bit a fruit too.
Remember to keep food and nutrition simple. Calories, fat content and sugar in your foods does matter. I also suggest to my clients who want help with counting their calories for shedding weight or maintaining weight, the highly rated, easy and fun to use, food diary smart phone application, called My FitnessPal. It’s free! click here to learn more: http://www.myfitnesspal.com/
Thanks for stopping by. Please feel free to share or leave a comment. We’d love to hear from you.
Mahalo, Suzie Cooney, CPT Owner of Suzie Trains Maui, LLC
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Aloha salad lovers. I can’t remember when I first discovered the delicious taste of tamari seasoned pumpkin seeds but I recently discovered how amazing they taste on top of any salad or as a healthy snack. Nutrition for me and my clients has to be simple with no hype or nonsense. The food I eat has to give me energy and be easy to prepare.
Pumpkin seeds have long been known as a great source of protein, about 12g for one cup. Along with a reasonable source of Omega 3’s and 6’s, and a decent amount of potassium, ( 588mg ) this raw green seed offers a great deal of nutritional value. These little seeds are also loaded with zinc, amino acids, essential fatty acids, and iron.
Although the calorie count is a bit on the higher side, like 285 per cup, if the serving for your salad is a quarter (1/4) that’s only 71 calories. I’ll take it! Think of it as sustained energy in the bank for later.
You certainly can enjoy raw and I do occasionally in my energy trail mix, but to add a little zing and flavor, I reach for the low sodium tamari seasoning. This is usually found in the Oriental food section of most health food stores, near the soy sauce.
The brand can find easily is organic and gluten free, no MSG called San J Tamari
First I preheat the oven to 350. I take two cups of organic, raw pumpkin seeds place in a bowl and lightly drizzle over the tamari seasoning, just enough to coat. I turn over with a spoon and then spread out on cookie sheet with sheet of parchment paper for about 5 minutes. They brown and bake quickly so keep a close eye on them. You may hear a few pops and then they’re ready. Let them cool on the cookie sheet
Now I have a delicious salad topping or incredible snack to put in my energy mix.
My salad dressing of choice is a quick blend of olive oil and balsamic vinegar with a teaspoon of honey and honey mustard, and a twist of fresh pepper and sprinkle of chia seeds.
Our garden on Maui has a melody of healthy dark greens, such as kale, spinach and a very exotic dark spinach called tatsoi along with a huge spicy bed of arugala and other greens that add so many amazing flavors. I will also cut a little basil and cilantro to add the variety of flavors.
I try to tell my clients and friends that nutrition and food doesn’t have to be complicated, simple is better, especially if it’s as good as these pumpkin seeds.
Let us know what you think and if you have any tips to share, please feel free to leave a comment or post.
Suzie Cooney, CPT
Owner of Suzie Trains Maui, LLC
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References: Nutrition Data http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2
I’d like to introduce to you what I use for a turbo session on the water and for the long endurance paddling runs down Maliko Gulch. I squeeze my PocketFuel into my mouth and get ready to feel the energy I need to perform and play.
Smart athletes and weekend warriors plan, prepare and properly fuel. The worst thing you can do is head out for a session and not have healthy, sustaining energy that you need to be at your best. Besides crashing on a wave having your energy crash is just as bad. I’m totally guilty for getting to the beach, all pumped up and heading out with only maybe a banana and cup of coffee. For me that is a disaster and the sign of a short, lame session and poor performance.
Twist, squish squeeze and enjoy! There are 5 crazy, delicious flavors and my favorite is called Chocolate Haze. Other flavors include Crunchy Banana Blueberry, Chunky Coconut Cherry, Chocolate Espresso and Chia Goji & Honey. All are organic, gluten-free, vegan and packed with whole food ingredients; primarily almond.
The appropriate combinations of protein, carbs, healthy fats, potassium, magnesium, chloride, sodium nicely balance your electrolyte needs while you perform. Remember, proper training requires you to plan ahead and plan after your session. Restoring your energy resources in your body will help you recover faster, repair the muscles you just broke down and allow you to charge again the next day.
Everything you need is just a squirt away. Sometimes a whole 3 0z. packet will last me a full 10 mile Maliko downwinder. I purposely have in my truck a packet and eat half along with good hydration about 3o minutes before I head down. What’s totally cool, is that since the package itself can easily fit into my hydration pack, if I need to sit and ingest more, it’s so easy and not messy and can stay dry even in big swells! They also come in convenient 1.8 ounce sizes too, perfect to put in your surf shorts.
My body accepts all the ingredients very well and I can digest easily. Some other products that are designed to do the same thing cause my blood sugars to spike too high and then the worst thing happens, I crash and lose steam. Not cool.
To learn more about PocketFuel and where you can get the energy you need to power up your paddling, go to http://www.pocketfuelnaturals.com
A cool company, with smart folks who really get it. Let me know what you think? I’d love to learn what flavors you liked!
In preparation for the 4th Annual OluKai Ho’olaule’a and anytime you venture into the ocean, open ocean endurance is not something to take for granted and it is a required physical and mental element that all water sport enthusiasts must have, especially when faced with huge walls of water moving and changing conditions. Besides navigating current changes, surface wind speeds, waves or deep troughs, often experienced and non-experienced folks can get into serious trouble or lose critical momentum needed to paddle over, in and through some of the roughest patches that can form underneath you, near you, in front of you or behind you.
This article is helpful if you’re a prone paddler, surfer, kayak paddler, canoe paddler or stand up paddler. Are you ready if your canoe hulis and you lose your paddle? How to you react if you fall of your down wind board on a big day on Maliko? How prepared are you? Do you carry a waterproof pouch with your cell phone or better yet, a GPS unit? Do you have a regular cardio routine that includes intense bouts of intervals? Do you cross-train? If you’re pausing to think about anything of these questions, then it’s time you take good inventory and learn all you can and implement now. ( See tips below ) Also contributing, is Stacie Thorlakson, MCKC Maui Canoe & Kayak Club board president.
1.Equipment Check: Check integrity of leash, tighten all fins, repair any major dings, tighten drain plugs, charge and take cell phone, fill Camelback, pack extra energy gel, waterproof whistle, wear sun protection, if a one man canoe, strap on an extra paddle.
2. Fuel: Charging the ocean requires food in your belly and hydration to reduce cramping. I like to suggest oatmeal or any complex carb at least an hour before departure. What’s great are two pieces of a nutty whole grain bread with a protein spread like almond butter or low salt peanut butter. Coconut water is a favorite of mine that offers lots of potassium which allows you to hydrate more quickly. I also squirt a full pack of an energy gel before a Maliko run. I avoid caffeine or super charged sugary drinks as these can actually dehydrate you and cause your energy to crash hard.
3. Body: Strength, stamina and cardio, and more intense cardio. The biggest thing I notice when training my sport specific athletes or weekend water warriors is the lack of cardio and cross-training. It’s a common component that get’s overlooked but it’s so important. Strength and body stamina takes time to build but is necessary too. There are many formulas on the how to and it’s based on your sport, your goals and your current level of fitness so I can’t write one program to fit you all. You’ll have to come train with me for your specialized program. Continue reading Open Ocean Endurance Radio Segment with Suzie Cooney of Suzie Trains Maui
Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!
This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”
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Pumpkin seeds have long been known as a great source of protein, about 12g for one cup. Along with a reasonable source of Omega 3’s and 6’s, and a decent amount of potassium, ( 588mg ) this raw green seed offers a great deal of nutritional value. These little seeds are also loaded with zinc, amino acids, essential fatty acids, and iron.
I’d like to introduce to you what I use for a turbo session on the water and for the long endurance paddling runs down Maliko Gulch. I squeeze my PocketFuel into my mouth and get ready to feel the energy I need to perform and play.
In preparation for the 
