The Maui Diet

Supercharged weight loss program

WHY YOU NEED A PROGRAM

4 BIG Reasons:

√ You're undoubtedly eating the foods and drinking the beverages that end up making most of us overweight. You're used to them, comfortable with them and you've got to get on a program that gets you out of your comfort zone. Otherwise you stay stuck where you are, dabbling in weight loss, losing here, gaining it back, staying stuck - not getting solid, permanent results.

√ You on your weight loss program - which means you against the world - is very tough to do. Support and expert coaching, along with a program's structure and guidance, are needed by most people to lose weight. Even Tiger Woods has a coach, as well as other top flight athletes. Why? To give them feedback, point out errors, give them advice, keep them on track, motivated and honest.

√ We're in a 24-hour-a-day food culture, with bad food choices all around us. Food advertisements, fast food everywhere, all kinds of bad food choices everywhere, super-sized portions, constant eating, snacking, at work, home, play, social activities, etc. Plus we drive everywhere, which means we get very little exercise for the most part.

√ This program puts you on your weight loss plan 100 percent - it's a done deal daily. And that is super important, because 99 percent is hard, while 100 percent is a breeze. Why?
When you go 99 percent or less, you're wishy-washy, easily tempted. Failure is an option and you can fall off your program at any time. When you're on it 100 percent, it's a done deal, non-negotiable, you're on it and you're strong. You get discipline, good reminders, great support, inspiration, motivation, tough love, and you stay on track and you get results. Failure is not an option.

This dynamic results-producing program is at Kahului Seventh-day Adventist Church. Join and lose weight healthfully, permanently. Meet once a week, led by weight loss expert and The Maui Diet author Jerome Kellner. Space limited. Get on the program by calling 250-4771. Cost: three $50 payments, one at start, one half way and third at end. If not happy at any time, drop out without obligation to pay balance.

Read The Maui Diet E-Book below. Do What It Says. Lose Weight Now. Call Me If You Want/Need Help - I'm On the Program 24/7, 365 Days a Year And Will Do It with You. It's the Only Way To Do It. 250-4771• Jerome

  The World's Healthiest Diet • eBook by Jerome Kellner

If You're Overweight, It's Because You're Caught in Two Traps
Here is How You Get Out of Them

You're overweight because you're caught in the Big American Food and Beverage Trap – the food you're eating and the beverages you're drinking. This is one-half the reason you're overweight.

The other half is little or no exercise. We're in a drive-everywhere, remote control world. Walking to and from the car a few times a day does not count as exercise. Unless we make the time and take the time to exercise daily, most of us grow fat – 2/3rds of us are now overweight.

To lose weight healthfully and permanently, you must and can remove yourself from these two situations, these traps.

The food trap has two parts: 1. eating refined, processed foods with added fat, sugar and salt. 2. hugely overemphasizing animal foods - meat, poultry, fish and dairy products. Especially dairy, which is hugely fattening, even 2 percent varieties.

These two food groups - fattening animal foods and refined foods with added fat, sugar and salt, undoubtedly make up all or most of your diet, as they do most people's. These are the foods most people eat today and they're half the reason we're fat.

Get This

You think many or most of these foods are not too bad, that they are normal and natural, they're what most people eat. They seem that way – hot dogs, hamburgers, french fries, ice cream, potato chips, chicken nuggets, pastries, pizza, macaroni and cheese, etc. But these are ferociously fattening foods, and they are why you're fat. They have to be drastically cut down, or better, totally eliminated from your diet if you want to lose excess weight permanently. At the very least, they have to be largely replaced with non-fattening, healthier food choices. You have to replace the unhealthy, fattening foods with healthy, non-fattening foods. Forget dieting, that never works.

This is just as important: the beverages we drink are as important as the foods we eat. Beverages are a major cause of overweight, as much as the fattening foods so commonly eaten. Pure, filtered water has to be your main beverage. Period. Forget diet drinks – they're a cause of overweight, not a cure.

So getting out of the food part of the trap is done by eliminating the refined, processed foods with added fat, sugar and salt, and eliminating or drastically reducing your consumption of meat, poultry, fish and dairy products - especially dairy.

You have to replace these fattening foods with plant-centered whole foods, foods as they are grown, emphasizing vegetables and fruits, whole grains, legumes. "Emphasizing" means these make up the big majority of your diet. This is very important - they're no longer side dishes or afterthoughts to go along with the rib-eye steak (that is over 60 percent fat) or the other fattening foods most of us are so used to eating. Remember: fat in foods is fat on you.

You will be amazed how much better, healthier, stronger and more vibrant and alive you feel - physically and mentally - when you cut fattening foods and junk foods out of your diet, and replace them with the low-fat, high carbohydrate, high fiber foods that nature intended us to eat. And it's not hard to do.

Getting out of the beverage part of the trap is done by making water your main beverage. It's that simple, that straightforward.
Water is the only beverage nature intended us to drink. Pure, filtered water has to be your main beverage. Cut out sodas, diet sodas, sports drinks, energy drinks, designer coffees, sweetened ice teas, lemonades, fruit juices, fruit concoctions and the rest. One 12-oz. serving of these a day is all you need to add 10 pounds of fat to your body in a year. Pure 100 percent fruit juices like orange, apple or grape juice are to be very occasional treats – 8 ounces or less once a week, tops. It's a real treat when it's that occasional and in that moderation.

Exercise in this program: walking daily at a brisk, aerobic pace for at least 35 minutes. Work up to it if you have to – most overweight and obese people are able to walk at least 5-10 minutes, then add minutes each day. Daily means seven days a week. You eat every day, you need to exercise every day. Period. You must make the time and take the time for exercise every day - no excuses.

To do these things, you have to get on a program. Right now. You have to commit. Nothing else will work. Do this enthusiastically. With gratitude that you can do it. And that you have all these great, whole food choices to choose from. And exercise options. You have to commit fully and with fun and enthusiasm. Otherwise, you're on that downward bummer of, "Oh, I've got to deny myself and suffer and exercise and this stinks" and you're doomed before you start.

You can't kind of watch what you eat, or hope to get exercise a few more times a week, if you can fit it in. Such half-hearted attempts are like wanting to get in shape to run a marathon, and only taking a jog once in a while, hoping you'll get in shape for the big event. It won't happen, and it won't happen with weight loss. There's just too much working against you in our fast food, fattening food, food all the time, no exercise culture.

Here is a simple, ferociously effective four part plan to lose weight. All you have to do is follow it and you'll lose weight. Is that simple enough?

1.   No snacking between meals. Drink water instead.

2.   Make breakfast a substantial, healthy meal; eat a good lunch; eliminate dinner - the evening meal. If something must be eaten in evening, whole fruit is all that is okay - an apple, orange, banana, grapes.

3.   Eliminate or greatly reduce refined sugar and free fats or fatty food - this includes meat, poultry and animal products like dairy. Instead eat whole foods high in fiber, has bulk, which satisfies without calories.

4.   Get aerobic exercise like brisk walking 35 to 45 minutes a day.

If you can't do it alone, call me at (808) 250-4771 and I'll help you. I have lost all the weight I want to lose and I keep it off by doing these very same things you and everyone else must do to stay lean and fat free. I'm always on my program, and you can get on the same program with me. I enjoy every meal, everything I eat and I enjoy getting exercise every day. So can you.

The Only Way to Lose Weight

                                       Take in fewer calories than you burn off, or
                                burn off more calories than you take in.

These are the only two ways to lose weight, and they're really the same thing. Take in fewer calories than you burn off, or burn off more calories than you take in.Nothing else works. There is no other way to lose weight. I urge you to do these things in healthy ways, only and always. No fat blaster pills, starvation diets, herbal concoctions, cleansing diets, fad diets or easy weight loss plans sold by scammers.

How you do these two things follows, but I encourage you to keep these simple formulas on how to lose weight in your mind as you lose weight healthfully and permanently. And keep them in your mind as you move to your best, healthiest weight. Because they're not going to change. You are going to have to change – the formulas on how to lose weight never will.

It will serve you to remember them, to have them at your fingertips to remind you of what you have to do to lose weight. That's why I put them in bold red. As you journey toward your best weight, ask yourself regularly: am I taking in fewer calories than I'm burning off? Am I burning off more calories than I'm taking in?

Real Work vs. Other Work

One other concept or principle that's so important to understand fully: Real Work vs. Other Work. In losing weight, Real Work means doing the things that actually result in your taking in fewer calories than you burn off, or burning off more calories than you take in. Real Work is the stuff that absolutely results in weight loss. Example: drinking water instead of the 120-calorie soda you're used to is Real Work. Every time you do this, you're taking in fewer calories, so over time you're losing weight.

Everything else I call Other Work. Other Work can be important, but it isn't the actual work that results in weight loss. Other Work example: weighing in daily, and recording your weight, which I strongly urge you to do. You can buy my Maui Diet workbook to do this, for $10, it's a fantastic tool. If you want, call me at (808) 250-4771.

Weighing in and writing down your weight doesn't make you lose weight, but it's a great way to help keep you on track. This can be a vital part of your weight loss program/efforts, and so weighing in daily and other types of Other Work are important. But they aren't Real Work, the kind that results in weight loss.

Where people get into trouble and outright fail in Real Work vs. Other Work is when they do mostly Other Work, and don't do any, or enough, of the Real Work of weight loss - doing the things that ensure they're taking in less calories than they're burning off.

It will serve you to regularly ask yourself, Am I doing Real Work, along with Other Work? Or am I doing mostly or all Other Work, and wondering why I'm not losing weight?

The most important thing to remember is you want to be doing as much Real Work as possible, correctly, without starving or skipping meals, etc. – that's what sheds ounces and pounds. Don't avoid or dodge Real Work by doing more Other Work. Like reading about weight loss – what you're doing right now. Important, but it doesn't mean you're taking in fewer calories than you're burning off. Getting this is vital because I've found so many people love to do Other Work, and won't do the Real Work, or enough of it. Real Work takes some discipline, some self control, self denial. Some backbone, not just wishbone.

Exercise

The other half of healthy weight loss is exercise – get aerobic exercise daily, every day. Brisk walking is a top choice.

Forget the advice and recommendations you may have heard about exercising 3 or 4 times a week. You eat daily, you need to exercise daily – to lose weight, and for top mental and physical health, which have everything to do with your losing weight healthfully and permanently. To neglect doing exercise is to neglect your mental health and strength, as well as your physical side – and that's bad news for your weight loss efforts all around.

You must make the time and take the time to walk and/or get other forms of aerobic exercise every day. Walk briskly for 35 minutes daily, that's the minimum.

Start now. That’s The Maui Diet’s advice for anyone who wants to lose fat and get fitter. We all want to lose weight now, immediately, not later. To do that, start now. Don’t wait until tomorrow, next week, or “after the holidays” to begin. Start now, because being even ten-twenty pounds overweight is unhealthy: excess body fat greatly increases the risk of heart disease, many cancers, diabetes, stroke, arthritis and more. And nobody looks, feels or performs at their best overweight. So start now.

Just as important as starting now is to keep it simple. That’s what The Maui Diet does. Eat a mostly plant-food, balanced diet of whole, natural foods – if man made it, don’t eat it. Do moderately high intensity aerobic exercise, at least 35 minutes, daily to burn calories, keep your metabolism burning, and your mental health strong. Work toward making these simple things your daily habits. Simple. Get on a program now and do it every day.

Food and Drink

How to Lose Weight Eating and Drinking

Eat more vegetables and fruits, whole grains, legumes (beans, lentils, peas), tubers (potatoes, sweet potatoes, yams, carrots). Eat these foods in place of eating animals and animal products - meat, poultry, fish, dairy and eggs. And in place of the refined, processed foods that almost certainly make up all or most of your diet now. Eating these types of foods – animal foods, and refined foods with added fat, sugar and salt – are the main reasons you're overweight, it's that simple.

All of these foods are fattening, even the famous skinless chicken breasts that are a part of most misguided diet books and programs. Vegetables, fruits, whole grains and other whole plant foods are low in fat, and are healthy for you. Extremely healthy for you, and there are countless scientific studies to back this up. Vegetables and fruits, whole grains and other whole foods should make up the largest portion of your dietary intake.

Eat oil and nuts in strict moderation, as both are extremely fattening. Remember, you're on a weight loss program – fattening foods are out, off your can-eat list, or severely restricted. There are a long list of foods you can't eat regularly any more besides nuts and oils, and you've got to get used to this, and you can. Or you'll stay fat, it's that simple.

Whole grains are unrefined grains, like brown rice, millet, oats, quinoa, barley, etc, and whole grain products like whole wheat bread. Whole grain products are so important because the refined grain products – enriched breads, cereals, hamburger/hot dog buns, etc. – are a huge part of our overweight problem. They're mostly empty calories, with little nutrition. You have to stop eating such foods if you want to lose weight healthfully, permanently.

Drastically reduce or eliminate highly refined, processed foods with added fat, sugar and salt. This is a must to lose weight. If you are like most people, these are the foods that make up the bulk of your food intake. This is a main reason why people are overweight, along with the overabundance of animal products in American diets – meat, poultry, fish, and dairy products. Dairy is an especially fattening food choice. So are oils, including olive, corn, canola, all of them. Such foods have to be eliminated or drastically reduced if you want to lose weight healthfully, permanently. And you can drastically reduce or entirely eliminate them.

Cutting down on refined, processed foods, as in portion control or other forms of "dieting" does not work well for losing weight. Because these foods are in fact not only fattening, they're addictive and make you overeat. Most of them are, by design, comfort foods. Cutting back on them is like an alcoholic trying a drink occasionally or a tobacco addict taking a puff every so often. They'll always have a hold on you when you approach it this way, and soon enough you'll be back to your old ways of eating that make you fat.

Note: it's better to eat a whole grain like brown rice than whole grain bread. Bread, even a healthy whole grain bread, is something of a comfort food - easy to eat, no preparation necessary, often spread with a fattening topping, goes down very easily.

The beverage side of healthy, permanent weight loss is simpler, easier: make pure water your main beverage. That's it. More on this later.

How to lose weight by eating

The less animal foods, the better. The less meat, poultry, fish, dairy products, eggs – the better. The more plant foods, the better. If you insist on eating meat, poultry, etc., use them more as flavorings, not as the main course. All animal foods are high in fat – don't be fooled by lean cuts or items like lean hamburger; they're still high in fat. Extra lean ground beef derives 54 percent of its calories from fat – a terrible choice for those wanting to lose weight and keep it off.

Animal foods contain cholesterol, which clogs arteries, which result in heart attacks and strokes – you don't want to experience either of those. They're devoid of carbohydrates and fiber, very important elements of diet, and both are only supplied by plant foods. Almost all Americans are lacking in these important dietary elements because of our overemphasis on eating meat and other animal foods. And most Americans are overweight because of our overemphasis on meat, other animal foods and refined foods with added fat, sugar, salt. Make vegetables, whole grains, fruits and legumes the main parts of your meals, not on the side, or as mere accompaniments to the animal centerpieces.

Stick closely to, If man made it, don’t eat it. Eliminate or severely cut down processed, refined, junk carbohydrate foods. Cheeseburgers, french fries, potato and other chips, mayonnaise, macaroni and cheese, pizza with extra cheese, fried foods of all kinds, donuts, sugary breakfast cereals, cookies, pastries, pie, cakes - start moving these out of your diet. Beyond just being fattening junk foods, these junk carbohydrates cause blood sugar imbalance and slow down our metabolisms, which further leads to fatigue and fat gain. They also deplete/rob our bodies of good nutrients, which we want to avoid at all costs. Today excess body fat is caused by too many refined carbs and the fats in meat, poultry, dairy. This strategy is a key part of your weight loss program, it is a must. You must replace animal foods and refined foods containing added fat, sugar and salt with whole foods, foods as grown.

Note: if you are now saying to yourself, "No way, I'm not cutting potato chips, pizza, cheeseburgers, hot dogs, cheese, etc. out of my diet forever, forget it." Or you just ignore the advice, forget about it; I know the feeling, I did it too for a long time and remained stubbornly overweight. If this is you, I suggest you use the tactic called Occasional Treat. Your favorite fattening foods, I-can't-live-without-it foods – be they meat, fish, dairy, potato chips, whatever they are - must become an occasional treat. This is a great tactic for us food lovers. Occasional means once a week, a reasonable serving. More on it later.

A top food strategy for weight loss is to make and take your healthy lunch with you. Because it is very hard to find good food otherwise, wherever you go. You know exactly what you're eating when you make your own meals. You can ensure they're low fat, healthy and delicious. Saves money too.

Start moving away from three big meals a day. This pattern has no place in our highly inactive 21st century world. Definitely make dinner the smallest meal of the day, and if you can eliminate dinner altogether, even better. This does not count as skipping a meal , because it is at the end of the day and we don't need to eat a big meal and a few hours later go to bed. That's a sure recipe for adding unwanted pounds over time.

Premium fuels only. Eat whole, nutrient-dense foods, emphasizing green, leafy vegetables, colorful veggies, fruits, whole grains, complex carbohydrates, legumes, tubers like potatoes, sweet potatoes, yams, carrots. “Whole” means foods as they come from nature, nothing taken away, nothing added. If we’re physically active, we need more nutrients than if we’re sedentary, inactive. If we’re exercising, we’re not going to get the results we want without optimal levels of the nutrients our bodies need. Eat a balanced diet of whole, low-fat, natural foods, foods as they are grown.

Make water your main beverage. This is a repeat, because it is to important. Herbal or green tea without added sweeteners count as water. Water is an essential transporter of nutrients like vitamins and minerals, and is vitally important to our body’s health and proper functioning. Make it your main beverage - drink it throughout day, and more when exercising. Move away from sodas, diet sodas, sports drinks, energy drinks, the sweetened teas, lemonades, natural sodas and eventually eliminate them altogether. Just water. It's important to drink water, before, during and after exercising. Muscle is more than 70 percent water and needs water to work well.

Eat a substantial, quality breakfast. If you’re going to have one main meal of the day, make it breakfast. Examples: a non-sweetened cereal like Shredded Wheat or Grape Nuts, with sim dairy milk, almond milk, soy milk, and fresh fruit, raisins, whatever other whole foods you want to add.

Oats and quinoa (a high protein grain) with fresh fruits, with sunflower, or pumpkin or sesame seeds. Potatoes with sautéed veggies – bell peppers, zucchini, onion, tomato, with whole wheat toast or tortillas with salsa.

A smoothie made of whole fruit - papaya, banana, berries, etc. - for protein add soy or rice protein powder.

Beans and rice can make a great breakfast.

A multi-grain hot cereal, with whole grain toast, sugar-free preserves for topping.

Eat a high quality lunch. If you’re not a breakfast eater or just can’t get used to eating breakfast, then make your main meal lunch. This may agree with you and if it does, do it. The important thing is to get away from eating a big dinner – see below.

Eat lighter later in the day. Get out of the habit of making dinner the big, main meal of the day. Make it the smallest and if you're able to eliminate dinner altogether, that is a healthy, sure-fire way to lose weight. Eat more in the morning, mid-morning and early afternoon and go lighter on foods in the evening. Avoid eating altogether for three hours before going to bed.

Make vegetables, salads and healthy soups your main dishes. And a healthy salad can be served on a bed of brown rice, couscous or other whole grains and can otherwise be made to be really filling, substantial.

Make fruit your main dessert. One whole fruit or a delicious fruit salad made with variety of whole fruits. Move away from all other desserts like ice cream, pies, cakes, cookies, they are loaded with sugar and fat and refined grains and are death to all diets.

Note: You can make a fantastic frozen banana and other frozen fruit "ice cream" if you want, and many other substitutes for the sugar-filled and fat-filled desserts we all thing are normal and okay. They are not, especially for weight loss.

Cut Out Oils Now and Forever

Can we put away this whole issue of oils forever?
I recently read another of the endless articles about how vegetable oils, particularly olive oil, are a good thing. This is nonsense, and especially if you want to lose weight - or are prone to be at risk for heart disease.

As for weight loss, refined oils have little place in your diet. They are pure fat, pure calories, a totally refined, highly concentrated fat food. If you want olive oil, eat olives; same goes for avocado, sesame seeds, etc.

This subject is no different than eating a whole fruit versus drinking fruit juice. The whole fruit is always your best choice for weight loss. The juice is a concentrated form of the whole fruit - takes 6-8 apples to make the juice in one 8-ounce glass of apple juice, and that juice has the calories of all those apples. You would never eat 6-8 apples - one is pretty filling. It's much better to eat the whole fruit. Same with oils. Eat the whole food the oil comes from – corn, olive, sesame seeds, etc.

At one time, olive and other oils made sense – food supplies were scarcer and making oil meant people had a source of fat in a form that would keep for long periods. Those days are long over and we no longer need rely on oils for any reason.

This article was like all the rest – simply wrong overall, but basing its premise on a couple of correct things, which don't hold up when you look at the big picture. The argument made was the same one made (erroneously) in all the other arguments in this debate: vegetable fats like olive oil are much better sources of fat for us than saturated fats found in meat and other animal foods. Good for the heart and vascular systems. That's true, vegetable oils are better, as they are not the highly saturated, artery-clogging fats found in animal foods.

But that doesn't mean they're a health food or necessary. They are neither a health food nor necessary. They are refined fats, with virtually no nutritive value. They're empty calories and lots of them.

We need fat in our diet, but there is absolutely no need to get it in the highly refined, highly concentrated form of vegetable oils. You will not be in any danger of getting too little fat if you're eating a plant-based, balanced diet of whole foods, foods as grown. Healthy fats are in countless such foods – olives, oats and other grains, beans, lentils, avocados, soybeans and many more. Eating these foods is the best way to include healthy fat in your diet - not through eating oils.

If you want to lose weight healthfully and keep it off permanently, get rid of oils in your diet, or at least drastically cut down. They have no place in a weight loss program, that is certain. Or any other kind of healthy diet, despite the media's erroneous insistence that they do. Note: There are a few recipes in this book which contain oil, but the amounts have all been cut in half, and are very slight. That's the only way anyone with a weight challenge should consume oils – very sparingly.

Eat top cancer fighting foods daily: In order: greens, oats (and other whole grains), berries, garlic, yams, beans, B-12-fortified nutritional yeast; flax seeds (ground up), miso and other soy.

Stop drinking cow's milk. And other dairy products. Especially ice cream - yes, I know you love it, I did too. Now I don't miss it at all and I'm nice and lean because I don't eat it. Dairy products are totally unnecessary for our calcium needs. Dairy is a high fat food that has no place in a weight loss program, or any healthy diet. Don't be fooled by 2% milk: it is actually about 35 percent fat as a percentage of calories. Good sources of calcium: green soybeans, collard greens, kale, turnip greens, sesame seeds, baked beans, blackstrap molasses, quinoa, lentils, oats.

Lose the added sugar. Sugar makes us fat – any questions? Americans take in on average 22 teaspoons of sugar each day, mostly in processed foods, and this is a main reason most of us are overweight. Cut way, way back on sugar to lose weight.

Much of this added sugar comes from soft drinks, sports drinks, energy drinks and candy - 355 calories, the equivalent of guzzling two cans of soda and eating a chocolate bar. That's enough to keep you way overweight or obese. You have to get a handle on what you're drinking as well as what you're eating to lose weight.

Most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar - these are the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 150 calories, but go even lower than these guidelines if you want to lose weight.

The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables – these are always your best sources of sugar.

Eliminate or severely restrict energy bars, power bars, and “meal replacement” foods. These include candy bars, “power bars,” cookies, shakes, diet shakes; meal replacement or booster beverages like Ensure. These fake health foods are as bad as candy. Don't be fooled by added vitamins, minerals, etc. - your best source of vitamins and minerals is from whole foods. Replace these phony health foods with whole foods. An apple, orange, banana, grapes or other favorite whole foods are just as easy.

Chips of all kinds are hugely fattening foods. And highly addictive – bet you can't eat just one. Cut them out, including those from the health food store or labeled healthy or low-fat, no-fat. They are a processed, refined food product with added fat and salt and sometimes sugar. They are a fattening junk food, nothing else.

Severely limit or eliminate entirely alcohol. Even one glass of wine or beer the night before working out can really affect our ability - and motivation - to exercise. Alcohol is a “super sugar” and is all empty, non-nutritive calories. Boozers can't be (weight) losers.

Get your vitamins, minerals, phytonutrients and antioxidants through vegetables and fruits. Better to get these from natural sources, the way our bodies are designed to, rather than from taking vitamins, supplements or fortified man-made foods. There are two exceptions – vitamin B-12 and vitamin D. Be sure to get adequate amounts of these by taking supplements or eating foods fortified with them.

Eat the healthy fat omega-3. Beyond being very important to our overall health, omega-3 fats raise our metabolic rates so that we burn calories briskly. They energize us, allowing us to exercise more easily. They are activating fats. Flax seeds and flax seed oil are good sources of omega-3 – flax seeds must be ground, and do not use flax seed oil in cooking. Other sources are walnuts, black walnuts, green soybeans, spinach, almonds.

Eat slowly and enjoy. How we eat is as important as what we eat. Almost all overweight people tend to wolf food down. To get the most nutritive value, chew food well. Make each bite count. Eating slowly has the added benefit of allowing us to feel full—which takes up to 20 minutes—so we tend to eat less. Don’t dismiss this tip—if you make this one a lifelong habit, you’ll change your life spectacularly. Slow down.

Eat to about 75 percent full. Get out of the habit of stuffing yourself full at every meal.

Cut just 150-200 calories a day. Ideally, cut any junk food or beverage you’re used to, like donuts or soda, chips, hot dogs. This one is tricky: Cutting just 100 calories a day over a year means 36,500 calories less, or about 10 pounds. But cut more than 200 calories a day, and you risk slowing down your metabolism, just what you don’t want to do. Keep it to 150-200 calories less a day and your body won’t go into its starvation mode and slow down its metabolic rate. This tip really boils down to this: make every bite count, every mouthful. Make sure each one is of nutrient dense, healthy, low fat food. As a healthy weight loser, you just can't afford anything else.

Enjoy your can't-live-without foods as an Occasional Treat. Occasional means once a week, no more, and keep the serving size reasonable – not the whole 32-oz bag of potato or other chips. Or the whole pint of high-fat, super premium ice cream – keep it to ¾ cup or less. But ice cream is such a terrible junk food I cannot recommend it at all – you really have to eat it no more forever.

Three great things happen with the Occasional Treat tactic: One, you will really appreciate the treat, much more than if this is a food you eat regularly. Two, you are likely to find the food will have less of a hold on you – you may look forward to it and enjoy it but it is no longer the end-all, be-all of your life. Three, the same hold other foods may have on you becomes less, too.

Review these often. Start by incorporating the easiest ones for you to do daily, if only one or two at a time. Add more as you improve and refine your exercise and eating habits. Shoot long-term for using as many as possible - you will definitely get results. It’s not recommended to lose more than about 1.5 pounds a week. More than that and we’re almost certainly losing muscle, which entirely defeats our long-term purpose of establishing a fat-burning metabolism.

Great eating and drinking habits for weight loss and health

These eating and drinking habits are well worth knowing and practicing. Move toward them a bit at a time if you’re not practicing them already. Or jump in with both feet, whatever suits you.

What A Successful Weight Loss Day Looks Like – You've Got To Do It Daily to Lose Weight or Forget About Losing Weight. Here's How.

A successful weight loss program is made up of successful weight loss days. It's what you do daily that counts. You have to plan your weight loss day, every day – until these things become automatic.

You have to plan to make sure it's a weight loss day – that you do all you can to make sure you're doing the right things to lose weight. Otherwise, you're just kind of watching what you're eating, hoping to fit some exercise in if you have time, and other half-hearted measures like that. Those never work, not it today's world – there's just too much stacked against you. You have to go the other way and make sure it's a successful weight loss day. Every day. Here's what a successful weight loss day looks like.

1. It starts the night before - you plan and control the upcoming day – take 10-15 minutes to make sure it's a weight loss day. A top choice is to make breakfast and lunch the night before. See # 4. Same thing for lunch, #5. It's very easy to make both meals at the same time the night before. This is important tactic because it eliminates the weak excuse most overweight people complain about: "I don't have time to ear healthy foods."

2. Plan that you will get at least 35 minutes of aerobic exercise. Brisk walking is top choice. In the morning is best but anytime is okay. If this means getting up 40-45 minutes earlier because you have to time otherwise, do it. The best and easiest exercise is if you can put on your walking/jogging shoes, step outside and walk right around where you live. If that doesn't work for you, a good alternate choice is a short drive to get to any good exercise venue, 5 to 10 minutes, no more, ideally.

3. Weigh in and record your weight after exercise and before breakfast. Every day. How else are you going to know if you're losing or not? If that particular plan doesn't work for you, do it whenever it is best. The important thing is that you weigh in at the same time, same in every way, every day.

4. Plan for a substantial, healthy breakfast. Of about 4-500 calories but not much less. Make it the night before if that works for you. It works for me wonderfully. I don't feel like doing it in the morning.
I make my muesli most nights and it is ready for me to eat in the morning. It's just oats and other ingredients soaked in beverage of choice – skim milk, almond milk, soy milk, rice milk, and is ready to eat. With the oats I put in my muesli dates, raisins, sesame seeds, pumpkin seeds, whatever I have. It's a filling, healthy breakfast.

Use a crock-pot to cook multigrain cereal overnight, it's ready to eat in the morning. Or have healthy dry cereal ready, to which you add beverage of choice, and fresh fruit. Eat with whole grain toast and natural preserves without added sugar. Or mash up ripe bananas to make a delicious toast topping – add a dash of cinnamon, delicious.

You can prep whole fruit to use in smoothie. All ready to place in blender and blend. Add rice or soy protein powder for protein punch.å

5. Same thing for lunch. Easy, healthy lunches are easy and quick to make. Make them the night before. "I'll pick something up" – you want to avoid that, unless you know of and frequent any places that serve low fat, healthy, whole food dishes. The new Whole foods on Maui in Kahului is one such place – there are some low fat, healthy choices, but not all by any means. It doesn't matter where you go, you have to be aware and choosy when it comes to eating foods that encourage weight loss.

Note: cottage cheese and fruit cocktail won't do. Virtually no chain restaurants serve the kind of food you want on your program, nor do most other restaurants. Chicken – even skinless white meat is still 23 percent fat – is not a health food or a diet food, sorry.

6. If you must snack, make it a healthy choice like apple, banana, any whole fruit or other whole food you like. But move away from snacking in between meals, particularly all the phony "snack" foods that Big Food keeps coming out with, that are supposedly healthy. They're not.

7. Make sure you are set up to drink water as your main beverage. If it's not at work, bring your own or be able to get it. Avoid the soda machine at all costs.

8. At work, get into healthy, weight loss producing habits: one is blowing off the steam of stress, regularly. If you can walk for a few minutes, do it. Stress is a big cause of overweight. Get a healthy handle on it.

9. Try to avoid coffee and other caffeinated beverages, they add to stress. If you must drink caffeine drinks like coffee, make one 8 ounce cup in the morning your maximum.

10. If you can get any walking or other exercise after (or during) work, do it.

11. Dinner should ideally be your lightest meal, under 400 calories. Healthy salad, healthy soup are good choices. No eating at least 3 hours before going to bed.

12. In the evening, prep tomorrow's breakfast and lunch, same as today's successful weight loss routine.

13. Try to get at least 7 to 8 hours sleep. A good rule of thumb to remember: Every hour of sleep before midnight is worth two after midnight.

These are guidelines for a great weight loss day. Make sure every day is a weight loss day for you – it's what you do daily that counts.

Premium fuels only. We strictly adhere to putting premium fuel only into our automobiles, because a little note at the gas cap reminds us to (or unleaded gas only). You can adhere to the same high standard with your infinitely more precious physical body, just by choosing to do so. Whatever you’re ingesting, solid or liquid, make sure it is a premium fuel - whole, natural foods and beverages only.

Never eat anything with partially hydrogenated fat/oil. It is in most processed foods - peanut butters, margarine, cookies, crackers, cakes, baked goods, and many, many others, including microwave popcorns. The list of foods with partially hydrogenated fat is endless,
and the average person has not a clue how bad this substance is, and eats it mindlessly.

Eat lean source proteins – most or all from plant-based foods: beans, rice and other grains, peas, lentils, seeds, soybeans, tofu, broccoli and other vegetables.

Vegetables, fruits and complex carbohydrates should be most of our food intake - 65 percent; protein about 20 percent and fats the other 15 percent, or even lower. Remember, too much protein is just as bad as too little, and average Americans way over consume protein because we eat so much meat, poultry and other undesirable protein choices.
Eat lots of green, leafy vegetables: kale, chard, spinach, collard greens, lettuce of all kinds. Also eat veggies like broccoli, carrots, beets, bell peppers, cabbages, yellow squash, pumpkin squash, zucchini, etc. The more colorful the better.

Eat fresh fruits - banana, papaya, mango, guava, lilikoi, apples, pears, oranges, blueberries, grapes, grapefruit. Locally grown are best choices. Eating fruits is the only healthy, weight-loss approved way of feeding your sweet tooth. Feeding your sweet by eating processed foods with added sugar - candy, cookies, ice cream, cheesecake, donuts and pastries of all kinds - is strictly a loser strategy, one of the worst choices you can make.

Only drink pure fruit juices very occasionally and try to dilute them with water, or ice. They are huge sugar hits with plenty of concentrated calories. Eating the whole fruit – the apple, orange, grapes, etc. – is always the better choice.

Green tea is good for you; it’s in the top 12 cancer fighting foods. It has some caffeine and is good to wean you off coffee, which is not the healthiest beverage choice. And one smart food writer recently got it right when she said, "Starbucks makes you fat," referring to the calories in their various coffee drinks, some of which contain more than 500 calories. Unsweetened green tea counts as water, and is actually a calorie-free way of getting nutrients.

Don’t eat chemical sugars like aspartame.

Run away from all deli stuff in supermarkets. Much of it is horrible manufactured foods made by big food companies - stuff like huge tubs of cake icing, made with hydrogenated fats, true nightmare food. Don't be fooled either by items like the supposedly healthy, low calorie, high protein turkey.

Appetite/hunger is good. It is a healthy, natural body function that tells us to fuel and nourish our bodies. You don't want to control it, suppress it or do any other unnatural action on it, like taking diet pills. The healthy thing to do is to satisfy your appetite/hunger with whole, minimally processed foods which are naturally filling, satisfy you fully and nourish your magnificent physical body.

Remember, eat to live rather than live to eat.

Use extreme caution eating out and with prepped food. Eating out healthfully is quite a challenge, and this including buying prepared foods of all kinds, from supermarkets, etc. We’re up against a huge food industry whose primary intention is to supply restaurants, and other places that sell food, with food products that people like. And as David Kessler reveals in his must-read book, The End of Overeating, these foods are consciously designed and prepared in ways to addict us, using added fat, sugar and salt. They are addictive beyond any doubt.

The term “food products” is a dead giveaway - not food, but food products. All of it is junk - highly processed, manufactured, high-fat, high- salt, sugar-laden, assembly line food products, without many nutrients.

Delis, supermarkets, restaurants, fast food joints are all supplied with similar stuff. Think that soup in the supermarket deli was made from scratch with fresh, whole, nutritious ingredients? The chances are overwhelming that it was supplied by a food manufacturer and is loaded with fat and salt, and has very little nutritive value. A once nutritious food like soup usually is not anymore today.

So if you want to eat out healthfully - be it a restaurant, deli, you have to search out and find places where they’re using whole, nutritious ingredients. Ask for fresh ingredients in your orders.

Chain restaurants are some of the worst places to eat. Much of their food is prepared in food factories and shipped frozen to their outlets. Almost all these prepared food items are loaded with fat, sugar and salt, and many have staggering amounts of these fattening junk ingredients. Steer clear and don't fool yourself by thinking, how bad can chicken with vegetables be? Answer: really, really bad, like cooked three times in oil by the time it comes from the factory to your plate. With added sugar and salt to add insults to injury.

Note: Just don’t buy junk foods - out of sight, out of mind. This also goes for high fat foods, even if they are whole, natural foods. Like peanut butter, other nut butters and nuts. Careful with avocados – an occasional treat. Whole grain breads or rolls are close to comfort foods for me; I've learned to not have them around, they're way too easy to eat.

Avoid all the man-made fat-free and low-fat and low carb, no-carb stuff. These things are fake health foods, processed food products. They have the packaging and the come-ons and the power of advertising behind them. They’re in the health food stores as well as regular supermarkets, and everywhere else. They include packages that say no cholesterol or low cholesterol, low-carb, no-carb, naturally fat-free and all the rest.

If you’re weaning yourself off dairy products, always go for the low-fat or no-fat products. Shoot for giving them up altogether, either all at once or gradually cutting back, whatever works for you. You’ll live longer, more healthfully and in a leaner, fitter state of body, mind and spirit.

Women: Severely limit or eliminate entirely alcohol, as studies have shown it is particularly injurious to women. I'll add men to this; alcohol is not a healthy beverage, no matter how many studies show "a glass of wine daily has benefits." Those benefits don't outweigh the damage that alcohol – a toxin, as in "intoxicated" – does to our bodies and minds. And the bottom line with alcohol as far as weight loss is that alcohol is all empty, nutrition less calories. Don't drink it.

Food and drink Dos and Don’ts

Do
1. Eat multiple servings of vegetables and fruit daily. Plenty of green, leafy vegetables. Colorful veggies. Cruciferous ones, like broccoli, cabbage, cauliflower.

2. Eat a variety of whole, un-processed, nutrient-dense, low-fat foods, plant-based. Stop eating animal products like meat, poultry, dairy, eggs.

3. Avoid all food made with hydrogenated/partially hydrogenated oils.

4. Lose the habit of snacking in between meals – it's not optimum, no matter what you've heard.

5. Make pure, filtered water your main beverage.

6. Eat legumes - beans, peas, lentils and tubers – potatoe, sweet potatoes, carrots.

7. Eat complex carbohydrates – in vegetables, whole grains, beans, etc

8. Get into habit of prepping your own healthy meals or making sure if someone else does, they’re prepping healthy stuff.

9. Only have on hand healthy foods, the real deal, like fruit, vegetables, whole grain products.

10. Get into the habit of undercooking rather than overcooking foods, especially vegetables. Steaming is always a top choice.

Don’t
1. Drink much alcohol, preferably none at all, particularly women.

2. Eat processed and/or fast foods.

3. Consume refined sugar mindlessly; it’s in almost all processed, packaged convenience foods and beverages.

4. Habitually drink sodas, regular, or diet; and sports drinks, energy drinks, fruit juices, all the sugary beverages; many of which claim healthy properties but don't be fooled.

5. Eat any foods with partially hydrogenated oil/fat.

Hint: this nightmare substance is everywhere.

6. Eat or drink to relieve stress, emotional upsets, etc.

7. Be around negative, toxic people, sounds, environments, places, atmospheres, they can drive you to eat or drink unhealthily.

8. Fail to relieve stress, tension, anxiety regularly, healthfully, with non-eating, non-drinking ways.

Food and drink magic pills

Everyone wants a magic pill to lose weight - a soft, easy way. Sorry, there is no such thing. Here are some real magic ways to lose weight healthfully

Move away from eating a big evening meal, or eating three hours before going to bed.

Replace refined junk food with whole foods. If you’re not used to this, do it one piece of food at a time. If it’s in a package, bag, wrapper, can, carton or bottle, that’s a good sign it is not a whole, natural food. That goes especially for the phony health foods like “energy bars,” “meal replacement bars,” “diet” or “meal replacement shakes,” and many others with labels saying “natural,” “fat-free,” “low-carb,” “high energy,” “no cholesterol,” etc. Remember: eat food that is real, as it comes from nature.

Note: How can you always be sure you’re making the right food choice? Ask, did this come from Mother Nature or is it man-made? Go with nature every time. Start now moving toward that choice as often as possible. If man made it, don't eat it. Foods as grown.

Make friends with a Fuji or Red Delicious apple. Or blueberries, bananas, grapes, papaya, mango, pineapple, etc. Make fruit your snack food if you must snack. This is a very simple but powerful eating strategy that will help you lose fat and keep it off permanently, and improve your overall health.

Take your own food along with you. It’s easy to get into the habit of packing lunch and other meals to take to work or wherever. We all know what the alternative is: pick up a candy bar, or pastries, or chips, or some other junk food, including the pseudo-health foods like energy bars, meal replacement bars and all those junkers. Stick with whole, natural foods, as they come from nature.

More on how to eat

Eating healthfully involves more than just eating whole, healthy foods. How and where we eat - the conditions under which food is ingested - are just as important as the food itself. For most of us, slowing down and paying attention to our eating is the toughest change we can make. Most of us buy into the hurry-up lifestyle that is killing most Americans as surely as any poison. But it’s worth making the effort and doing your best to follow these recommendations. Get hooked on them and they’ll become habits.

Eat at a slow to moderate rate. To slow down your rate of eating, take a bite, and then put your utensil down. Don’t go for the next bite until the previous bite has been thoroughly chewed and swallowed. Then pick up your utensil and take the next bite.

Try your best to eat in a nice, quiet atmosphere. Difficult in our noisy, blast-all-the-senses 21st century world, but it’s worth trying to find a peaceful place. If you have to, ask servers to turn down the overly loud music if you’re eating out.

Try to eat meals with freshly cooked food. Another challenging one, I know, but worth the effort. Some people think more raw foods will help them lose weight, and many foods are fine eaten raw, but in many cases cooked foods are more easily digested, and their nutrients more readily absorbed. And we do best to try and make all our meals ones that are cooked, soothing, balanced and delicious. Now, does that sound like a cheeseburger, fries and a Coke? No, more like a freshly made soup, and a fresh salad topped with a lean source protein and a light dressing.

Always sit down to eat, even for a healthy snack like fresh fruit, dried fruit, a smoothie. Just take the time to sit down at a table or counter to eat or drink. Relax—the busy business world or any other world will do fine without you for 10 minutes.

Pay attention to the food. When we eat, our attention should be on our food, so we can savor all the flavors and enjoy our food that much more. So at least try this, and try to move toward doing it as a healthy habit: just eat, and don’t do anything else, like working, reading, listening to radio, and watching TV. Overweight people tend to wolf down meals while doing something else - watching TV, reading, etc / - without respect or attention, and that’s one of the main reasons they’re fat.

Don’t eat when emotionally upset. If you’re worried, frustrated, upset, angry, etc. at mealtime, it is best to wait until you’re more calmed down. And if you’re like me, you’ll eat because you’re frustrated, not out of hunger. It’s better to recognize we’re upset, frustrated, whatever, and put off eating until we’re in a better state of mind, or better yet, when we're actually hungry.

Eat only to the point of comfort, around three-quarters of your capacity. Get out of the habit of eating until really full. And if we’re eating more slowly, more consciously, we’ll find it easy to eat to below the point of overall stuffing.

Cut our seconds. Get over going for second helpings of food. It helps if you eat slowly.

Sit quietly for a few minutes after your meal before rushing off to your next earth-shattering meeting or errand. We want to allow digestion to begin effortlessly, so relax and let your digestion get a healthy start.

How to find time to change to better eating habits

I’ve heard dozens of excuses why people can’t or won’t change their eating habits. Whatever excuse you have, it’s just that, an excuse. When and if you really want to change for the better, you will, and you’ll let nothing stand in your way.

“Just don’t have the time,” people tell me. As in, “It’s a hurry-up world and I buy into that and I’m just going to eat whatever is most convenient, at home, behind the wheel, or in the fast food joint.”

Need more time? Get up 45 minutes or an hour earlier. Set your alarm an hour earlier and make use of the extra time you just added to your busy schedule. Or on the other end of the day, cut out one whole hour of television watching. Or do both. Either way, you get to add one whole hour or two to your busy, busy schedule very easily.

Make your own healthy breakfast, and lunch, along with packing your filtered water to take with you to work, or wherever you’re going.

Note: If you’re in charge of other people’s meals - kids, spouse, etc., from one person to a half dozen or more, put your assembly line system together. As a former line cook, I know how easy it can be to put together healthy, multiple meals in a short amount of time, with a little preparation.

Eliminate drinking sodas, sports drinks, energy drinks, all of these. Drink water, that's what nature intended us to drink.

What is most important is to get this “news” and not react like so many misinformed people do. They switch to diet sodas, but these are at least as bad as the sugar-filled sodas, and probably worse. They contain aspartame, or other chemical sugars. Do not ingest them.

Forget so-called sports drinks like Gatorade, and energy drinks like Red Bull and all the rest - they’re mostly sugar, including corn syrup and fructose, and are no better than sodas. Our main beverage should be pure, filtered water, period. Just do it - make pure, filtered water your main beverage.

Be aware of these mistakes in the standard American diet:

1. Not nearly enough vegetables and fruits, whole grains, legumes.

2. Huge overemphasis on fat-laden animal foods and protein in general - meat, poultry, fish, eggs, dairy. Too much protein is not healthy.

3. Skipping too many meals, especially breakfast.

4. Eating too much refined sugar - it is in almost every prepared, packaged food

5. Far too many processed foods, fast-foods, refined, junk carbohydrates, man-made foods with added fat, sugar and salt.

6. Consumption of foods containing hydrogenated/trans fats.

Never eat artificial sweeteners like NutraSweet, Equal and others. These are bad news and have never helped anyone lose weight or stop gaining weight.

Sugar is sugar is sugar, including evaporated cane juice, honey, maple syrup, rice syrup, high fructose corn syrup and other sweeteners. Today some form of sugar is added to almost every packaged, processed food, so it’s easy to consume way too much. This is a primary reason to eat whole foods, without anything added.

Get completely out of the habit of stopping in convenience stores, fast food places or food carts for breakfast, lunch, snacks or liquids. Buy fruit, vegetables and take them with you; you’ll save money and eat more healthfully.

Almost all packaged breakfast cereals have added sugar, including those in health food stores and those packaged as “healthy” or “natural.” The real deals: Quaker Oats or store brand oats; Shredded Wheat, the kind without added sugar; Grape Nuts. Know any others?

Your portions are too big. They’re bigger than you think and chances are, you eat more than you think. Take a look at your portions, eating at home and eating out. And chances are you can cut back, if only by eating only what’s on your plate. This means cut out going for seconds, except on very occasional special occasions.

The single best strategy for losing fat by eating is to eat a balanced diet of whole foods, more plant-based than animal. These are the foods rich in carbohydrates and fiber, antioxidants, phytonutrients, vitamins, minerals. Stick closely to, If man made it, don’t eat it.

Review these strategies often, and put them into action.

And remember this when making food choices:

There’s a choice you have to make,
In everything you do.
And you must always keep in mind,
The choice you make, makes you.

If you want or need help losing weight, call me, Jerome, 250-4771.

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You're instantly on a 12-week weight loss program that gets MASSIVE RESULTS, RIGHT HERE, RIGHT NOW - for three $75 payments • Call 250-4771

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You work with and learn from the expert
Workbook — to record your weight daily
Unlimited exercise, aerobic and strength
Food menus for the day, week
Book, The Maui Diet
Food samples, preparation demo's
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World's top weight loss tools
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NOTE: This program is best for those who are in Wailuku-Kahului area, or work there or can get there regularly

Total Immersion - Why It Works

Less than all-out efforts at weight loss are doomed to failure for two reasons:

1. 95 percent of the food — in supermarkets, health food stores, restaurants, fast food places, convenience stores, food kiosks, wherever — is processed, refined, loaded with fat, sugar and salt. They're designed to addict us, and make us into hypereaters. WE RECOMMEND ONLY WHOLE FOODS.

2. Without making and taking time to exercise daily, the average person gets very little exercise — walking to and from the car doesn't count as exercise.

The Maui Diet ensures you lose weight healthfully, permanently

Studies show most people actually do best with a drastic* weight loss program. A complete turn-around from the way the average American eats today, and exercises. Programs that hold them accountable, demand the best of them, teach them to be empowered.
This is a program that teaches you tools for life, so after losing, you maintain your best weight permanently.
You also dramatically reduce your risk of heart disease, stroke, diabetes, hypertension, osteoporosis and cancer. And feel better than you've ever felt before.

* Drastic does not mean unhealthy. We believe The Maui Diet is the world's healthiest weight loss program, because the scientific evidence backing up its food and exercise recommendations is proven. We DO NOT recommend deprivation, starvation or restricted calorie intake of any kind. Whole, natural foods emphasizing vegetables, fruits, whole grains, legumes - the food nature intended us to eat.

THE MAUI DIET 750 KAKALINA PL WAILUKU, HI 96793 • 250-4771

THE MAUI DIET 750 KAKALINA

Must-do habit for healthy weight loss, so you can get started losing weight now.

Drink pure, filtered water as your main beverage. The absolute, cannot-be-disputed truth is in: Americans for the first time in history now get the majority -- 51 percent -- of their daily calories from beverages, almost all with added sugar of all sorts, empty calories. Drink water, period.

Not so-called "diet" drinks, not sports drinks, meal replacement beverages or anything else. Water, the world's greatest weight loss liquid.