Hawaii Diet Cookbook 2013 (spiral- updated2b) by Dr.Terry Shintani (Paperback) - Lulu
Terry Shintani, MD, JD, MPH, KSJ
Congratulations! You’ve taken an important first step in
achieving a life of health and wellness. Many people today
suffer from the ill effects of being overweight. The extra
pounds can rob us of energy, affect the quality of our daily
life, and put us at high risk for serious health challenges
like diabetes and heart disease. Sadly, although many
people want to do something about their weight…not
nearly enough people to achieve their goals. But you’re
different. The moment you decided to buy this book, you
started an important process that can literally change your
And I know it probably wasn’t easy! After all, “Lose Weight
While You Sleep” sounds like a joke doesn’t it? When you
saw the title did you ask yourself…“What’s the punch
line???”It’s no joke. I’m a doctor, not a comedian, and I
don’t kid around when it comes to good health and healthy
weight loss. The serious truth is that you really can lose
weight while you sleep…once you know some of the
simple techniques of the Eat More, Weigh Less.
Now, if you’re worried that ramping up your daily calorie-
burn is going to take a lot of time and effort, you can breath
a sigh of relief. Because the beauty…the ‘miracle’ actually of
the Eat More, Weigh Less Diet is that it is as easy as
anything could be! I'm going to teach you how to lose
weight while you're asleep!
Again, let me assure you that I’m not kidding. There’s no
surprise pie-in-the-face on the next page. And no, I'm not
going to suggest that you poison your body any of the
other “magic bullets” that people keep using to try to lose
weight. Instead, I intend to show you how to become
healthier. And one thing you need to realize is that
bullets, magic or otherwise are not a natural part of the
human diet. In fact, even ‘natural’ substances can be toxic.
While many are quite beneficial, some of them can harm
you. You need to be able to tell which is which…and I’m
here to help you!
Let me clarify what I mean when I say, “lose weight while
you sleep.” If you can harness your body’s metabolism…its
calorie-burning capabilities…you can make it work for
you 24 hours a day. (Some people call this re-setting your
“setpoint,” meaning the rate at which your body burns
energy to keep you at a certain weight.)
Your body’s metabolism can be trained to burn more
calories while you are active or inactive, while you are
talking to friends or sitting and watching TV. So it’s no
joke that you can train your metabolic rate to burn
more calories even while you SLEEP so you can Eat
More, Weigh Less!
Since the book was first written, this part of the Program
has become very popular and people have asked for more
information on this topic. I am very happy to oblige. At
the same time, there have been revolutionary
advancements in the science of manipulating your
metabolic rate, and I have been looking for a way to share
This guide was my answer…and now it’s yours. In it, you’ll
find the latest information to help you make the most of
this effective program and get the most from your body’s
calorie-burning potential. It is a knowledge bonanza.
Knowledge without action yields no results. So I’ve made it
easy for you to follow-up on what you learn. I’ve developed
a ‘checklist’ of practical suggestions in the form of 63
simple things you can do. I’ve distilled concepts down
to their essence and presented them in summary form so
you can easily apply these principles right away.
How does it all work? Let’s start with the basics. Let me
first explain how your body burns calories and fat. Your
body is always burning calories (energy) to some
degree, even when you're sleeping. You need energy in
order to keep your breathing, heartbeat, and other body
systems functioning. This energy comes from the food you
eat and from nutrients you’ve already stored in your body.
These nutrients can be divided into four main sources:
Carbohydrates Fats Proteins Alcohol
As these nutrients are burned or metabolized, energy –
measured in calories -- is released and burned at a certain
rate. Scientists call the rate at which calories are burned
while you're at rest your “Resting Metabolic Rate” (RMR)
or “Basal Metabolic Rate” (BMR). We’ll leave scientific
words at the science lab. For our friendly discussion, we’ll
call your body’s mechanism for burning calories your “Fat
Furnace” because it also can burn your fat away.
Fortunately, there are simple, healthy ways in which you
can increase the efficiency of your fat furnace! You don't
have to be thinking about what you're doing, or worrying
about it. If you make a few preliminary adjustments, your
Fat Furnace will work by itself, burning off calories
automatically morning, noon, and (oh yes!)…while you
sleep at night!
The scientific explanation of how we automatically burn
calories is actually quite simple. Scientists have identified
five major factors that determine how many calories we
burn while we are at rest(including while we are asleep).
These factors control the setting of our Fat Furnace by
determining the rate at which our bodies burn
calories, including fat.
One of these factors can't be changed and that’s your
hereditary metabolic rate. This rate is genetically
determined, and try though you might, you can’t change
it. Everyone has a different genetically determined
metabolic rate and - just as you might have suspected - this
gives some people the edge when it comes to weight
control. This is why some people never seem to gain
weight, no matter what they eat, while others seem to eat
very little and are nevertheless overweight.
Although you can’t change your hereditary metabolic
rate, you can overcome its affect on your weight to a
large degree. . So while “overweight runs in my family” is
a great excuse, there is so much you can do to maintain a
healthy weight in spite of familial or genetic tendency.
What you eat and how you exercise can be changed…for the
Fight back! The best thing you can do to compensate for a
familial or genetic tendency to be overweight is to be
proactive and maximize the 7 Natural Fat Burning
Factors that I’ve outlined for you in this guide. In the pages
to come, I’ll show you how these factors will help your body
burn calories more quickly and help you lose weight
even in your sleep. You’ll learn 7 natural fat burning
factors and 7 natural fat burning strategies related to…
1. Your Sleep RDA – sleep more to weight less
2.Too Much of A Good Thing – unhealthy sleep patterns
3.How Much You Eat – it’s not all about the calories!
4.What You Eat – food choices and food combining for
5.Flexing Your Muscle Mass – how much muscle you retain
and its impact on calories
6.Play Your Pounds Away – fat burning from active fun
7.Nutritional Supplementation – the good news (and bad)
Before we go further, I want to explain two more scientific
terms that are used to describe the process of burning fat.
The first term is “Thermogenesis.” It is a combination of
“thermo” (meaning “heat”) and “genesis” (meaning
“generation” or “creation”) and is the scientific term for
This simply means that something is related to heat
production or the burning of calories.