Howie from Maui


Howie from Maui - #TheTurtleClub

The Truth About Healthy Weight Loss

Most people believe that if they eat less meals per day (1 or 2); they will loose a ton of weight. Yes, if you put less calories into your body then you burn off; you will loose weight. However, many of these same people will gorge themselves in those 1 or 2 meals often times taking in more than 2000 calories per meal (3000 – 4000 calories/day). This practice is not healthy.

Evolution and nature has given our bodies a mechanism for survival. Our bodies have developed a means of storing an energy source (fat) to be used between meals. Like all living mammals, we store fat when times are good; and burn fat when times are hard to find food. This same survival mechanism is what causes us to gain that unwanted weight.

The secret to healthy weight loss is to eat 5-6 small meals a day. Yes, that’s right. If you eat small healthy meals every 2-3 hours throughout the day; you will be pleasantly surprised at the results. Your body will learn to burn off the food you eat (not store it in fat) as well as burn off and use the excess fat that you already have stored in your body.

Healthy Habits for Weight Management.

Achieving Optimal Health with Take Shape For Life

The medical community’s current role is to focus on treating the symptoms and diseases stemming from the consequences of unhealthy living. Unfortunately, medications and surgeries do not help create health. The current approach focuses more on “sick care” than “health care.”

This approach is bankrupting both the health and financial state of our nation.  Take Shape For Life

Get Healthy with Honu Health

Cocktails & Dreams

Remember the 1988 movie Cocktail with Tom Cruise. How we all wanted to become bartenders and learn how to toss those liquor bottles around in the air. In the movie, Brian Flanagan (Tom Cruise) opened up a bar and called it “Cocktails & Dreams.” It got me thinking about this particular post. Do cocktails really fulfill our dreams… or hinder them?

Whenever the discussion of weight loss comes up; the first thing people tell me they have to do is stop drinking. Surprisingly to many of these people; I tell them that drinking alcohol is one of the least contributing factors to their weight gain. The average 12 oz “light” beer contains approximately 100 calories. The average 12 oz “regular” beer contains approximately 150 calories. A glass of red wine (4-5 oz.) is approximately 125 calories. A shot (1.5 oz) of vodka contains about 96 calories and so does a shot of rum. So if you do the math, even if you drank a six pack of beer, your calorie intake would not be as bad as you eating say a “Hawaiian style” plate lunch consisting of two scoops of rice, a scoop of mac salad and a pile of greasy chicken katsu.

The problem that is associated with drinking and weight gain is the added calories you don’t realize you’re consuming. Take a look around the bar the next time you’re sitting there. Do you see a cup of peanuts or bar snacks? What do you see on the bar menu? Do you see french fries, onion rings, chicken wings, friend mushrooms? Ah ha, you now discovered the true culprit! The average 1 oz. slug of peanuts (bar nuts) contains approximately 170 calories. Just imagine you sitting there watching the game, having a beer and not knowing you stuck your hand in the peanut jar numerous times. Each time swallowing more calories than that one beer you just ordered.

As you party along, all of a sudden you get the “munchies.” So what do you do next (after eating a bowl or two of peanuts)? You got it! You just ordered a side of french fries and/or fried chicken wings.

Here’s a great tip. Try to eat a small healthy meal before you go out partying with the Turtles. You’ll find that you may drink less and the alcohol will digest better with the meal that you would have already eaten.

If you want to learn more about what’s in your next cocktail, check out this link.

Eat Slowly

Chew, chew and chew again. Here’s a tip on how to teach your mind and body to eat smaller portions. The next time you have a meal, count how many “chews” it takes before you swallow your bite. If it’s anywhere near to what I use to do (3-5) then you’re eating too fast. Once you have counted that first bite you took, add 10 more chews to the next one. Then add another 5-10 to that last one. Once you have trained your mind and body to eat slower, the results will be amazing.

Slow Down at Mealtime to Avoid Overeating A study published in 2004 with 30 women eating big plates of pasta, showed just how much more we can eat in times of being rushed. These women were given unlimited amounts of pasta in each time period. The first pasta meal they were told to eat quickly and on average consumed 646 calories. In the second meal they were told to eat slower, at a rate of about 20 chews per bite, and they ate an average of 579 calories, still feeling equally as satisfied as they did from the first meal. This means the women ate 67 more calories in meals that they ate quickly. If we carried that number through three meals to represent one day, that equates to 201 calories more per day from eating fast. That can represent a weight gain of 17.5 lbs per year alone.”

Portion Control

Now many of you step into a buffet line and notice the selection of plates? That’s right, I said plates. Most people walk the buffet line scanning what foods are available, but rarely do people scan the line looking for what plate sizes are available.

We were taught that being wasteful is not a good thing. This includes space too. The more space we have on our plate, the more likely we are to fill that space up. And once we fill that whole plate up, we are going to eat every bit of it too. Here is a little tip. If you take a smaller plate, you will fill it with less food.

Scan your kitchen and see if you can find a smaller plate to eat your meals from. I like to use the 9″ rule. Don’t use any plate larger than 9″ in diameter when eating your meals.

To my friends that live in Hawaii or have access to a “plate lunch” fast food restaurant. Take notice of the menu choices. There’s a good chance you’ll see a choice between “regular” or “mini.” Choose the “mini.” It’s usually half the portions offered in the “regular” plate lunch and if you eat slowly, you’ll feel like you ordered and ate a “regular” plate. You’ll save some money too.

Nuts Help Lower Bad Cholesterol

As I watched the squirrels in the backyard attack the peanuts my wife put outside; I began to wonder about nuts and how they impact health. I’ve heard that certain kinds of nuts were actually good for our health.

You see, I have high bad cholesterol (LDL). Anything that I can do (through food/nutrition in lieu of prescription drugs) to reduce my bad cholesterol, I’ll do. So, I Googled it… and behold, there it was.

I’m definitely going to add nuts to my daily diet.

Nuts Help Lower Bad Cholesterol.

Healthy Habits for Weight Management

The path toward Optimal Health begins with making the right choices and creating good habits of health. We created this page for those of you that have made the decision to get on the track and take charge of your own health and wellness.

We will post information on how to develop strategies to:

  • Halt bad weight gain.
  • Re-teach your taste buds to enjoy healthy foods.
  • Loose the unsafe weight that can lead to inflammation and disease.
  • Learn the Trilogy of Wellness.

*Please subscribe to this free blog and you’ll get updates via email as it progresses or you can find us on FB at The Art of Health and Wellness.