Cut Out That Sugar!

Aloha kanaka ma keia la, (hello all on this day)

Please, don't go around eating death everyday. Sugar will seriously do some damage to your body. It's hard to believe because it doesn't seem like we'd consume a lot of sugar every day. Although, if you really stop and think about it, sugar is in everything.

Also, what I found interesting was, there's a lot of info. about there about how grains are good and they provide your body with the needed, fiber....But grains turn to sugar when consumed, and you can get just as much or even more fiber from vegetables. crazy right?

hows that for sugar? (see photo of brown and refined white sugar)

I propose you try to cut down on your sugar intake, limit it..Keep a food journal and how many grams of sugar you eat a day. Though, keep in mind, sugars in fruits and candy are different, as well as the sugars in sodas. Sugar can weaken your eyesight, damage your kidneys, can promote tooth decay (EWW).


Shape.com, a great reference site for me, explains that you really shouldn't have more than 40 grams of added sugar daily for a 2,000 calorie diet, which is 10 teaspoons. For a 1,600 cal. diet, no more than six teaspoons, or 24 grams. It's also reported that majority of the sugar comes from drinks. (i.e. Coke, Pepsi, all those sodas).

Oh right, don't forget that, sports bars, gels and cereals are all sugar, just take a gander at the ingredients, it's quick shocking at times. Sugar is so addicting and is hard to cut, but you WILL feel a difference when you cut back on it.

learn more!

Muay Thai

OK..SO Muay Thai is pretty awesome all in itself.
Know to the Thais as the prestigious national sport, this martial art, also used for self defense is a great way to get in shape. Though Muay Thai isn't for everybody, it's a sport that requires a lot mental and physical discipline.

see here: thai pads (the ones with the Hawaiian Flag)

well anyhow, if you take interest it'll be really fun!

I wouldn't say I've trained in Muay Thai at all, but I've spoken with an instructor for a story, and have learned a few (let me emphasize, FEW) things. It was quite a treat talking to the Muay Thai instructor. (Tiger Muay Thai Gym on O'ahu)
She informed me that the martial art is a great way to build core strength, and overall toning in your muscles. Hitting thai pads and bags is also a way that students learn. A lot of muscle memory exercises are practiced as well. Aside from having super toned muscles and being able to defend yourself if need be, mental confidence is a plus.

Paleo breakfast

Morning!
So, the paleo diet, I've mentioned before, is quite the treat. Plus, you feel lighter, stronger and see your body adjusting to the new eating habits rather quickly. It's also a boost of confidence.

So again, the Paleo diet is a low-carb, high protein way of eating, to shorten up the explanation. You eat what your body is made to eat and digest. Nothing like wheats, rice, or even brown rice, the processed carbs as well. (If you're interested in more, please visit, paleodiet.com)

Anyway, paleo breakfast...this was supposed to be a breakfast burrito, but kind of turned into an omelet...but was rather tasty. The ingredients included....

1.) egg whites (this was eyeballed actually, I believe we used about, 3 egg whites?)
2.) 1/4 cup green peppers
3.) 1/4 cup onions
4.) 1/4 cup shredded spinach
5.) 1/2 teaspoon jalapeno's (optional if you like spicy, don't add if you're going to work out after)
6.) One sausage or meat of choice.
7.) 1/2 cup mango salsa (by choice that is..)


Prep: Cut the onions, green peppers and shred spinach into however small or large you want the pieces to be. Same with the sausage, you can use half the sausage or the whole one if you're making for more or less people.
then go ahead and cook away!

Food Flexibility

OK, so it's not exactly a neato work out I'll be writing about. BUT, food is obviously part of health and fitness...Let's see here...

once again, with kind words, Ellie Krieger shares with us some food knowledge.

She brings to light the fact that some of us may eat the same meals over and over again, and yes, it does get kind of boring. Just switch it up a bit, do something new. For example, if you have cereal for breakfast every morning, then do something else, muffins..BUT! keep in mind health aspects please. Muffins are good, but have a lot of sugar and carbs. Take that in portions, only...cheat days can come later.

anyhow, I'll try to include some pictures again!!

Scan your horizons

Hiking outdoors is such a great way to get a satisfying workout. It keeps your stamina up to speed and helps your muscles grow, it's a full body workout.

I highly suggest Hawai'i Loa Ridge on the way to Hawai'i Kai.

It's about two hours for those blazing through, well running and jogging. It could easily be three hours just taking your time.

The view at the top is worth all the repelling on the trail, achy kegs and water breaks to catch help your breath. (check back for a picture..I think you should experience if for yourself..surprise)


Check list:
-water
-camera(If you wanna Carry it.)
-toe shoes/sneakers
-subscreen