November 19 2014: Molokai Dispatch article
Why do you do exercise?
November 5 2014: Molokai Dispatch article
Exercise has so many health benefits - it can improve your posture, decrease stress, help you sleep better, improve your memory, you’ll have more energy, live longer and be happier! Sounds pretty good, right!
But… many people exercise just to lose weight. That should not be your main reason to exercise though. Yes, if you burn more calories in one day than you consume then eventually you will lose weight. But in reality most people do not achieve - and sustain - weight loss just through exercise, no matter what they try.
So do you want to lose weight temporarily? Or do you want to be healthy and at your ideal weight permanently?
If you do the correct exercises regularly then yes, you can increase muscle mass. But if you don’t support this with the correct nutrition then you’ll lose everything that you gained. And you’ll lose it faster than you think!
If you’re doing exercise because you want to lose weight, unfortunately you are on the wrong path. You should look closely at your diet. What types of foods are you choosing? Are you eating enough foods with good nutritional value? Do you eat the correct food after your workout?
Think about it - if you are going to a party and you know there will be amazing food there that you want to enjoy, what do you do before? Maybe you go to the gym to try and burn a few extra calories? Or maybe you miss one meal, so you can eat more when you’re there? When you exercise with the purpose of losing weight you are doing the same thing - exercise more, eat more, you want to go to the gym regularly so that you deserve to eat more…. Does that sound familiar?
A very recent scientific study said: 'In many interventions that are based on an exercise program intended to induce weight loss, the mean weight loss observed is modest and sometimes far less than what the individual expected. The individual responses are also widely variable, with some individuals losing a substantial amount of weight, others maintaining weight, and a few actually gaining weight.'
Your health is much more important than just how much you weigh. Exercise is far more important for your health than just reducing your weight.
Do your exercise for your soul, for your health. And most importantly, combine it with a nutritious, healthy diet.
Try and find a type of exercise that you like, so that you’ll enjoy it and you can stick to it. Exercise will give you confidence, joy and it will help you connect with yourself. You are doing something just for yourself! And you are the only expert for your body - only YOU can really know what’s best!
Train hard, keep smiling :)
Why we are getting overweight?
October 29 2014: Molokai Dispatch article
Do we get fat because we overeat? Or do we overeat because our fat tissue and our genetics effect our body and cause it to accumulate excess fat? Actually both are true to some extent.
Remember that anything that you eat that’s beyond your immediate need for energy creates new body fat.
A study by Colorado University showed that one third of all women and one quarter of all men in the US are on a diet right now!
I could tell you endless reasons why we struggle with our weight, and why being overweight is connected with so many other health problems, here are a few of them:
1 - Increased portion size of restaurant food and grocery products
2 - Mislabeling on the packaged food
3 - Artificial sweeteners
4 - Soft drinks
5 - Consuming many more calories than we need
6 - Sedentary lifestyle
7 - Increased intake of processed food
8 - Increased sugar intake
9 - Using food for our emotional needs, or giving it as a 'gift” to our kids
10 - We are not paying attention to our bodies actual need for food
Most importantly though is that we are forgetting to eat REAL food. Real food means SINGLE ingredients, not processed, packaged, pre-prepared food.
I can keep going on with many more reasons. Yes, there are so many reasons why people are getting overweight, even obese.
But what if you start by changing just one reason. Can you do it? If you can see how much benefit you’ll get from just changing one thing, then yes, you definitely CAN!
Think about it this way - food is your fuel. The energy your body needs to keep going.
You can learn about the right types of food that fit your body type. Educate yourself, and learn which foods are better for your body.
Wouldn’t it be great to get your life in control? To be free from dieting? To not have to think about food all the time?
I know it takes time, and lots of work. But maybe not? Remember everything is your choice. Maybe just we need to take responsibility, and decide what we can do now?
I am here for you, to help and teach you about the correct food choices and a healthy lifestyle. This is the reason I’m holding free nutrition workshops every couple of weeks (the next one is November 18) - my goal is to educate you with the science behind nutrition, so you are able to help yourself and your ohana.
Also I have great news for you. If you want to be healthy and lose weight then please email me - tell me your story, your diet history, why you want to lose weight, and what is your motivation. I would like to give away my 50 days program here on Molokai for FREE!!! Keep in mind that you will need to work closely with me. But don’t worry. I will be next to you all the way on your journey. And it’s fine if you don’t want to tell anyone - this can be totally anonymous, I will not give your name anywhere, I respect your decision. I just want to help!
We all deserve a healthy, happy life. So keep smiling and stay healthy!
October 15 2014: Molokai Dispatch article
Why do we create habits? If something feels good, then most likely we will do it again and again, even if it is not really doing us good. But our body starts automatically doing it, without thinking about it. Our body takes control over our mind.
And why then is it so hard when we try to break our habits? Because a change, or a new habit, feels uncomfortable, unfamiliar. We are trying to change ourselves without changing the way we think. We can’t change the way we feel, or what we do, if we don’t first change the way we think.
First, you need to understand that in order to change a habit, you have to change your perception. And you should ask yourself the real reason why you want to change.
For example, if you want to lose weight, then first identify what that means to you. Yes, you want to be healthy, but what does it really mean to be healthy? Tell yourself why you want to lose weight, and write down the reasons. Be specific. Then, if you’ve tried it before and it didn’t work, think what it was that stopped you before. Be totally honest with yourself — maybe you failed before, but you don’t want to fail again. Maybe your environment affected you. Or maybe you’ve been in that state and it didn’t feel right or familiar.
Don’t you agree that if you positively change the way that you think, you can change your habits?
I can hear you now saying, “I understand everything, but how?” Here’re a few tips.
Be aware, be present. What does that mean? When you are present, and really aware of what you’re doing, you will realize quickly when you go back to your old habits. Of course it’s not easy to begin with, but if you repeat over and over again then you can create a new, better habit.
Identify what you want to change, and remind yourself what the exact reasons are. If you think any negative thoughts, then say out loud why you can’t do it. When you hear your voice, you’ll realize that you are just making excuses. You can do it!
You have to have a plan. This will keep you on track and help you do what you’re actually thinking about. You can create a new you!
Remind yourself what you are proud of — maybe your career, or your kids, or just the way you help other people. You should be proud of yourself. You are stronger than what you think about yourself.
Today is an amazing day, so start right now, today, don’t wait until tomorrow.
Remember, my next free nutrition workshop is Tuesday Nov. 4, 5:30 p.m., at Home Pumehana. I will talk more there about behavior change while you are dieting, and how you can keep on track. Keep smiling, stay healthy!
October 1 2014: Molokai Dispatch article
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!
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!
You can read my older Molokai Dispatch articles here
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Aloha! My name is Ayda, welcome to my website :)
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I'm a nutritional consultant and fitness coach, and I'm doing my best to make Molokai the fittest, healthiest island!
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