October 15 2014: Molokai Dispatch article

Macronutrients

Do you know what macronutrients are? They are the nutrients that provide your body with calories, or energy. That’s protein, carbohydrates (carbs) and fat.

Don’t worry, I’m not going to go into too much detail about that! But I would like to show you how your body works, so we can learn how to treat it better. Did you know that it’s so important to get the right amount and the right balance of the macronutrients in your daily food - getting it right will actually help you lose weight 50% faster.

Everything you eat contains calories - 1 gram of protein contains 4 calories, 1 gram of carbohydrates is also 4 calories, but 1 gram of fat has 9 calories. Let’s look more at the different macronutrients:

Carbohydrates - our main source of energy. We need energy for the central nervous system, kidneys, brain and muscle functions.
Carbohydrates can be stored in the muscles and liver and used when needed for energy.
Also fiber is a carbohydrate. When you eat high fiber foot you will get less hungry and it also helps lower your cholesterol. If you’re dieting then fiber makes you feel full faster, helping you to control your weight. It helps digestion too. We don’t eat enough fiber though.
Some examples for carbohydrates are starchy foods like grains, sweet potatoes, rice, taro, fruit, yoghurt...

Protein - is made up of amino acid. We need to eat the correct amount of protein every day for lean muscle mass, growth hormones and enzymes, the immune system and for energy to use when carbohydrates are not available.
Some examples for protein are meats, fish, cheese, milk, nuts, some vegetables and poultry. The best part about protein is that it reduces your hunger while you are dieting, because it takes more time for your body to digest.

Fat - there are 3 types: saturated, unsaturated and transfat. Fat is an energy source, and is also used to absorb certain vitamins (like A, D, E, K and carotenoids). But we need to eat mostly unsaturated fats such as olive oil, avocado and nuts. Just don’t forget that too much fat is stored as extra body fat, no matter how good the fat source is.

I hope I explained this well enough so that you can understand, and give more attention on which food choices you make! Don’t forget that - just like everything else in life - balance is the key.

If you have any questions feel free to email me! And please come to my nutrition workshops where I explain in more detail how we can make healthier choices and improve the quality of our lives. Join my free workshops and you will become your own nutritionist! The next one is Tuesday October 21, 5:30pm at Home Pumehana.

Stay healthy and keep smiling!

October 1 2014: Molokai Dispatch article

Motivate Yourself

What is your motivation? What keeps you going and working towards your work, life, or health goals? What do you enjoy doing?

Your motivation comes from understanding the big “why” you are doing what you do. When you understand the reason why, you will get much more energized.

If you really want to achieve your goals, but you are lacking motivation, then take a moment and do this exercise. Close your eyes and just imagine that you have already reached your goal. Imagine how that feels. Imagine looking in the mirror and telling yourself “I did it!”

It’s an amazing feeling, correct? When you have a bad day, and you’re struggling to stay motivated, just remind yourself of that feeling.

When you think about your goals, always imagine that you have already achieved them. And don’t worry if sometimes you fail - we learn more from failure than from success, so don’t let it stop you. Just pick yourself up and try again. I totally believe that there is always a way, if we are just really committed and we don’t give up.

Keep pushing the limits and you will feel motivated yourself to achieve more, and you will inspire others too.

Choose your smile, choose your healthy food and you will have endless energy that you can share with your ohana!

See you at my next nutrition workshop; don’t forget, it’s next Tuesday, Oct. 7, 6 p.m. at Home Pumehana). Let’s do this!

September 24 2014: Molokai Dispatch article

Nutrition Workshops

I am excited to share some great news with you this week. I'm starting my new free nutrition workshops on Molokai. Finally we will have a chance to meet and talk face to face!

I have the license for Hawaii from The Diet Doc - this is a scientific and natural approach to permanent weight loss, founded 20 years ago, and now with more than 40 locations across the U.S. and on four continents. It has helped thousands of people around the world lose weight, and keep it off; it has actually helped people lose a total of more than 100,000 pounds!

For Molokai, I’m holding a series of free workshops to teach you a lot about the Diet Doc approach. Our goal is to teach you about nutrition, so you can become your own nutritionist. And I say 'our' because behind me is a big network of Diet Doc specialists and a huge social media support on Facebook and Twitter.

I would love to share the secrets behind permanent weight loss with you. This should be your last diet ever! Learning how to lose weight and keep it off, means changing the way that you think about food.
I know you’re now probably thinking that you won’t be able to eat what you like, that you’ll have to follow certain diet programs. No, not this time! I will help you find the nutrition that fits in with your life style. We just need to work together.

I’m going to be holding a series of free classes, the next one will be Tuesday, Oct. 7 at 6 p.m. at Home Pumehana, with new classes every couple of weeks. By the end of this transformational workshop you will learn about your macro-nutrients (protein, carbs and fat); how to have control over what you eat, when you eat, and how much you eat; how to find freedom from emotional eating; that following a diet is actually really easy; to understand your body much better than anyone else ever can; and cooking tips and fun recipes.

Most importantly you will learn to see a new self-image, support and love yourself for who you are, while becoming the person you always wanted to be - emotionally, mentally and physically. I can’t wait to see you there!

You can check out my website DietDocHawaii.com to learn more about the science behind The Diet Doc, and to find the exact workshop schedule.

September 10 2014: Molokai Dispatch article

Nutrition tips

Do you feel hungry all the time? Or do you eat whether you feel hungry or not, just because it’s your meal time? Whatever your answer is, the truth is that if you want to lose weight you need to give your body a chance to burn some of its stored fat. The biggest secret to achieving this is MEAL SPACING!

Try and eat 5 to 6 meals per day, but have smaller portions at each meal. This way you won’t feel so hungry, and you won’t get so many cravings. You’ll have more energy because your blood sugar level will remain steadier. Make sure you never skip a meal! If you miss one meal then you can be sure that hunger will drive you to snack, or binge, or eat food that you did not have planned.

If you eat larger meals at one time, or if your meals are too close together, then you’ll find it much harder to lose weight. Eventually you will actually gain weight, and your energy levels will decrease too. The biggest advantage of smaller meals, well spaced out throughout the day, is that your metabolism will actually increase each time you eat. If you can frequently raise your metabolism then this puts you in the driving seat of your body!

Don’t forget that if you eat one meal more than you need, then of course your body will store fat. If you have just one or two big meals each day, or too much space between each meal, then your metabolism will slow down.

So be smart about what you eat, when you eat, and how much you eat. Make a plan! If you are working full time then you can prepare your meals beforehand - this way your food is ready whenever you need to eat, you can still eat at the right times even if you don’t have so much time available.

Remember to take it one day at a time. Achieving a small success on one day will make you more confident about your progress. If may look hard, but remind yourself what your goals are - you will have more energy, you will need less (or no) medicines, and you will improve your health.

Stay healthy and happy!!!

August 20 2014: Molokai Dispatch article

Having a plan

Do you have a plan for your future? Or even a daily plan of what you need to do?
Did you know that if you have a plan you a much more likely to reach your goals, and to achieve your goals much easier too?

Whatever you want to do, the first step is to make your plan. Then you need to stick to it! I know that you already know this, but are you actually doing it?!

Take your time to make your exercise or nutrition plan. Make sure that you make goals that you can achieve short term - this will make it much more realistic. If you need help then ask an expert, or just search the internet.

This week I'd like to give some tips about making an exercise plan!

- Make your plan for at least a 4 to 8 week period. With most exercise it takes that amount of time to really see the results
- Take your time to write it down
- Be realistic about what you can do in this amount of time
- Don't forget your goals
- If you need help ask a trainer
- Check the internet to make sure you are doing the correct form of exercise - look for videos showing how to do it correct
- Make sure that you do your exercises at a controlled speed, and move through the full range of motion for your muscles. Don't forget your muscles don't know how much weight you are moving, only how much you feel it! Going slow and controlled, and through the full range of motion with a lighter weight can be much more beneficial for your muscles!
- Change your intensity each week. If you use heavier weights one week, then switch to lighter weights with more repetitions or cross-fit style the next week. This way you can rest your muscle and allow muscle hypertrophy, also it will help keep you progressing forward and prevent you from hitting a plateau.

Whatever your current fitness level is, whether beginner or advanced, it does not matter! What is important is that you make a plan suited to your fitness level.

My next article will be about making a nutrition plan! Until then be active, be happy, be healthy and smile!
See you soon!

You can read my older Molokai Dispatch articles here.
Welcome to MolokaiFitness.com!

Aloha! My name is Ayda, welcome to my website :)

I'm a nutritional consultant and fitness coach, and I'm doing my best to make Molokai the fittest, healthiest island!

I regularly hold free nutrition classes on Molokai - check out the current schedule on my business website DietDocHawaii.com, enter your email address below to get my newsletter updates, or like my Facebook page to stay up to date!

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