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1. Hawaii Diet
Cookbook 2013
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2. Making the
HawaiiDiet™ Work For
You
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3. Practical Principles of the
HawaiiDiet™
 The HawaiiDiet™ can work for you on many
levels. Remember, if you have any health
problems or are on any medications, check
with your doctor before changing your diet.
 He or she will want to monitor how any
changes may affect you if you are on
medication or are otherwise in poor health.
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4.  After you've done that, or if you don't need to,
take a moment to carefully contemplate the
following sugges- tions. Even though these
aren't all strictly dietary prin- ciples, if you
integrate them into your program it will work
better, and you'll enjoy it more. You'll also be
far more likely to make the HawaiiDiet™ a
permanent part of your lifestyle, so you can
enjoy the results of weight loss and improved
health all the rest of your days.
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5.  1. Again, if you have any health problems, check
with your doctor to make sure that it's okay to
follow this diet. If you are taking any medication, it
is especially important that you check with your
doctor to see if you need to be monitored for
medication adjustments.
 2. Next, understand the basic principles of the
Hawaii- Diet™ including the cultural principles
such as lokahi as described in this book.
Understand that every-thing is connected and that
our food affects our health, our work performance,
our emotions, and even our spiritual development.
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6.  3. Eat the way our ancestors ate. Enjoy
the multicultural cuisine of the
HawaiiDiet™, using the Hawaii- Diet™
Pyramid as your guide.
 4. Eat foods in their whole form as much
as possible. Use the Shintani Mass
Index of Food (also known as SMI) as a
way to assist in the selection of these
foods.
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7.  5. Keep your cholesterol intake to zero or
very low. The HawaiiDiet™ encourages a
plant-based diet and if you must use flesh
foods, it should be no more than an
average of one ounce per day.
 6. Keep the fat content very low (around
10% of calories), unless there is some
evidence that you can handle a higher fat
diet. Remember that the fat should come
from whole plant-based sources, if
possible.
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8.  7. Eat foods in harmony with the
seasons, your local- ity, and your
climate. If possible eat fresh, whole,
plant-based foods grown organically.
 8. Eat in a relaxed manner, preferably
with others. Take time to chew and enjoy
your food — do so with gratitude.
 9. Exercise at least 30 to 40 minutes
daily, or at least every other day.
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9.  10. Remember that optimal health involves
all aspects of your being. This includes
spiritual, mental, emo- tional, and physical
aspects. It includes your thoughts and
actions, and your relationship with the land
through the food you eat. It includes your
relationship with others and your
relationship with the Almighty. When all this
is in harmony, stress is reduced and health
is maximized.
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10. There are a number of simple things you can
do to reduce stress and contribute to your
overall health.
 For example:
 • Say a prayer daily;
 • Meditate daily;
 • Laugh daily;
 • Sing a happy song every day;
 • Do something for someone else, with no
expectation of reward.
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11.  11. Always remember where the healing
comes from. It comes from the Almighty.
Therefore, say a grace before each meal.
Start each meal by asking the Lord to bless
the food and be grateful for the life- giving
qualities which he has put into the food that
you eat.
 12. In addition to saying grace, pray and
meditate each day to enhance your
connection to the Source.
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12. What To Expect When You
Begin
the HawaiiDiet™
 The HawaiiDiet™ is not a diet at all.
There is no calorie counting or any
portion size control on the diet. It is an
"all you can eat" diet.
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13. How Much Will I Lose?
 Average weight loss has been around 11
pounds for this time.
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14. Health Changes
 For those who have health problems,
changes may be dramatic. Be sure to
check with your doctor if you have any
health problems, as we have previously
sug- gested. People on the HawaiiDiet™
have experienced dramatic improvement in
their blood sugar, blood pressure, and in
countless symptoms.
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15. What About Later?
 The HawaiiDiet™ is designed to be a
whole lifestyle program: one which will
forever change the ways in which you
understand your food and your relationship
to it.
 The recipes will also serve you well.
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16.  For additional support and information,
you may want to read my Dr. Shintani's
Eat More, Weigh Less® Diet book,
which explains in greater depth why this
program induces weight loss without
calorie restriction.
 It also offers you 177 delicious
cholesterol-free recipes you can use on
this diet.
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17. The HawaiiDiet™ Pyramid
 An important tool of the HawaiiDiet™ is
the HawaiiDiet™ Pyramid.
 The USDA "Food Guide Pyramid" is
itself an improvement over the old "Four
Food Groups" dietary recommendation.
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18. For More Info. Go To:
Hawaii Diet Cookbook
or
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