The purpose of this cookbook is to help you
maximize your health and minimize your weight. It
will give you a new perspective on health by letting
you look through the lens of some universal
principles embodied in a few basic Hawaiian
concepts. It will also provide you with a step-by-
step nutrition plan, complete with many delicious
recipes. This program is designed so you can make
it part of your life.
In these pages, you'll see that others are
succeeding at this program, or have already
succeeded. People such as Mary T., whose heart-
warming story is representative of what this diet
can do for you.
Mary is one of the "miracles" that Ms. Laura Shapiro
mentioned in the Newsweek article about the
Five days after Mary started Dr. Shintani's program,
she stopped her twice-a-day insulin injections (under
very close physicians' supervision) and hasn't needed
one since. She says, "I have more energy, I sleep less.
This diet has literally changed my life.“
On the HawaiiDiet™, Hawaii's Governor Benjamin
Cayetano reduced his cholesterol from 234 mg/dl
down to 162 mg/dl. His "good cholesterol" increased
from 26 to 32. His triglyceride fell 516 points from 617
mg/dl to a normal level of 83 mg/dl (normal is 50 to
And then there is Ellen K., who told me: "This is the
greatest diet in the world," as she stepped on my
office scale. She had lost 60 pounds after years of
failing on every other diet. She looked better than
she had in years, her skin was glowing, and she
had new vitality and a renewed zest for life.
There are many others, far too many to list here.
These few testimonials are just a representation of
what is possible with the HawaiiDiet™.
Lose weight without counting calories or portion sizes;
Learn how to select foods that help you lose weight;
Maximize your health;
Minimize your need for medications;
Increase your energy level;
Provide you with a new perspective on health that
will help you stay healthy for a lifetime;
Provide you with delicious recipes that will make the
meals a pleasure.
This program is not a diet in the conventional sense
of the word. It is, rather, a health program that
shows you how to lose weight by maximizing your
health with- out so-called dieting. Whereas most
weight loss diets rely upon deprivation and rigorous
willpower, the Hawaii-Diet™ Program utilizes your
natural enjoyment of eating. It shows you how to
replace unhealthy, fat- promoting foods with
healthy, delicious foods which satisfy in every way.
The HawaiiDiet™ includes the enhancement of the health
of the whole person, including spiritual, mental, emotional
and physical aspects, through the focus on food and diet.
It includes exercise, stress reduction, and a perspective on
life and health based on an understanding of universal
principles as embodied in traditional Hawaiian concepts
and a faith in God. When all of these aspects are in
harmony, your health is maximized. And when your health
is maximized, your excess weight dis-appears
automatically. Energy levels increase and you become
more effective in every way. You may even notice a
measure of spiritual growth that may affect you in very
There is no calorie counting or portion size restriction on
the HawaiiDiet™. It is an "all you can eat" health
program that emphasizes the type of food eaten rather
than the quantity of food eaten. In fact, in our
studies, people wind up eating MORE food than ever
and still lose weight. For more information about the
science behind this phenomenon, please refer to my
books: Dr. Shintani's Eat More, Weigh Less® Diet and Dr.
Shintani's Eat More, Weigh Less® Cookbook.
The HawaiiDiet™ employs the best of both worlds:
it seeks to integrate ancient wisdom with modern science.
Leading edge research from nutritionists and physicians is
beginning to support the value of the HawaiiDiet's™
approach. New information on the benefits of eating
whole grains, vegetables and fruit is a lesson in why our
ancestors rarely suffered from chronic, diet-related
diseases that plague us today, nor did they have problems
with obesity. They knew something that we are only
beginning to relearn. Therefore, while the HawaiiDiet™ is
grounded in good science, it looks to ancient wisdom
found in traditional Hawaiian principles and employs this
wisdom as a compass for the present
HawaiiDiet™ Program, as well as for future research.
This made it easy to draw upon the wisdom of the ancient
Hawaiians to provide an example of optimum diet and
lifestyle practices. Therefore, Hawaii is used as a model for
many traditional cultures: the diet and lifestyle principles
are basic to those of most other ethnic groups, with few
variations in regional tastes, food availability, and cultural
practices. To simplify the application of this concept, a
diagram known as the "HawaiiDiet™ Pyra- mid" is used to
assist in the selection of types and combinations of foods.
The diet is high in whole complex carbohydrates, very low
in fat, has little or no cholesterol, and is high in plant-based
Because the HawaiiDiet™ is based on traditional
diets from many cultures, it recognizes that some
individuals may be adapted to different dietary
patterns than others. For example, a higher fat
Mediterranean- style diet may be acceptable in
individuals who are adapted to such a diet. The
HawaiiDiet™ allows for the tailoring of the diet to fit
individual needs and genetic make up.
Because the HawaiiDiet™ embraces traditional eat-
ing patterns from cultures around the world, the
choices of foods are virtually endless. The diet can be
made of foods that are available in your local
supermarket and are simple to prepare, or it can be
made of foods that are exotic and prepared by a
gourmet chef. Thus, the HawaiiDiet™ can be used by
anyone and incorporated into their lifestyle for the
rest of their lives.
The SMI is one of the tools which will simplify the diet
for you and which will make it easy to stick with the
HawaiiDiet™ for the rest of your life. This index is a
food table found at the back of this book and in
greater detail in Dr. Shintani's Eat More, Weigh
Less® Diet book, which distils the quality and
quantity of any given food down to one easy-to-
for more info go to:
Hawaii Diet Cookbook 2013