The document discusses the principles and guidelines of the HawaiiDiet. It recommends checking with your doctor before starting the diet if you have any health issues or take medications. The HawaiiDiet focuses on eating whole, plant-based foods as our ancestors did and uses local and seasonal ingredients. It aims to keep fat and cholesterol intake low while emphasizing exercise, stress reduction, and mindfulness. Followers can expect to lose weight naturally while feeling satisfied from the bulkier foods, with potential exposure to a wider variety of multicultural dishes.

1. HAWAIIDIET
COOKBOOK
TERRY T. SHINTANI, M.D., J.D., M.P.H.
The Real Secret
to Health
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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 suggestions. Even though these aren't
all strictly dietary principles, 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.  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.
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6.  Next, understand the basic principles of the
Hawaii- Diet™ including the cultural principles
such as lokahi as described in this book.
Understand that everything is connected and
that our food affects our health, our work
performance, our emotions, and even our
spiritual development.
 Eat the way our ancestors ate. Enjoy the
multicultural cuisine of the HawaiiDiet™, using
the Hawaii- Diet™ Pyramid as your guide.
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7.  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.
 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.
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8.  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.
 Eat foods in harmony with the seasons, your
locality, and your climate. If possible eat fresh,
whole, plant-based foods grown organically.
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9.  Eat in a relaxed manner, preferably with others.Take
time to chew and enjoy your food — do so with gratitude.
 Exercise at least 30 to 40 minutes daily, or at least every
other day.
 . Remember that optimal health involves all aspects of
your being.This includes spiritual, mental, emotional,
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.  . 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.
 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.This
doesn't mean that you should stuff yourself
unnaturally on this diet. However, it does mean
that you can eat to your satisfaction and even
more than you were eating before, and the
weight comes off naturally.
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13.  You may experience a little sensation of bloating
in the beginning because in general the foods are
bulkier than what most Americans are
accustomed to eating.This should add to a
pleasant feeling of satisfaction throughout the
diet, even while you are losing the pounds. It is
actually a whole person health program, based
on the principles and practices of traditional
cultures that have remained largely free of the
chronic, nutrition-related diseases that plague us
today.
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14.  You will probably be exposed to a wider
variety of foods on this diet than you have
previously enjoyed.This is because the
HawaiiDiet™ embraces foods from all
cultures that fit the HawaiiDiet™ model.The
potential variety is limitless.
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15. For More Info. Go To:
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