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1. Hawaii Diet Cookbook 2013
(spiral- updated2b)
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3.  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.
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4.  Mary is one of the "miracles" that Ms. Laura
Shapiro mentioned in the Newsweek article about
the program. and she was at high risk for serious
complications from the disease. She went on the
HawaiiDiet™. She soon lost 51 pounds.
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5.  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."
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6.  On the HawaiiDiet™, Hawaii's Governor Benjamin
Cayetano reduced his cholesterol from 234 mg/dl
down to 162 mg/dl.
 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.
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7.  What, exactly, can you expect from this health
program? In this simple step-by-step plan, this
book will help you:
 • Lose weight without counting calories or portion
sizes;
 • Learn how to select foods that help you lose
weight;
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8.  • 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.
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9.  If you are like most people, you've probably
already tried dieting, only to find that it doesn't
work in the long run. For most people, even if
they do lose weight it returns as soon as they
step away from the iron-clad discipline that
most diet regimens require.
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10.  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.
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11.  Or perhaps you are more concerned about your health
than about your weight. Maybe you are battling a health
problem such as high blood pressure, high choles- terol,
or maybe a touch of diabetes. Or you may just not feel
up to par and you want your health back. In any case,
the HawaiiDiet™ makes it possible for you to eat all the
delicious food you want, of any ethnic cuisine, while
still losing weight and restoring your health.
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13.  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 disappears automatically.
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14.  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.
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15.  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.
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16.  In my research into traditional diets, I began to see
patterns established with regard to the traditional/
ancient diets of the healthiest, longest-living cultures.
With few exceptions, the healthiest traditional cultures
ate a diet similar to that of the ancient Hawaiians in
macronutrient content, and also practiced lifestyle
principles similar to those of ancient Hawaii.
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17.  The diet is high in whole complex carbohydrates, very
low in fat, has little or no cholesterol, and is high in
plant-based foods.
 This reflects the fact that traditional cul- tural diets,
such as ancient Asian diets, included roughly this
amount of flesh. In the third week, the diet was strictly
vegetarian. This reflects the fact that most humans ate
no flesh on most days.
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18.  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.
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19.  Because the HawaiiDiet™ embraces traditional eating
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.
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20.  The "Mass Index of Food," or "SMI," (which
stands for the Shintani Mass Index of Food) is a new
concept in the evaluation of the weight-loss-inducing
effect of food. It is also known as the "Eat More Index,"
or "EMI," described in my other book, the original Dr.
Shintani's Eat More, Weigh Less® Diet.
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21.  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-read number.
 These seven elements of the HawaiiDiet™ form the
basics. Now let's take a look at how this all works for
you.
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22.  I invite you to use this book to apply the
timeless principles of health embodied in
traditional Hawaiian concepts through your
diet and lifestyle and make them your own, at
least in terms of your diet and lifestyle and
strive to apply them to other aspects of your
life. It is an important first step to healing
ourselves, and healing the world.
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