the skinny on weight loss

Here are the three simple steps to losing weight … I use “simple” loosely, since we all know that losing weight is easier said than done.  So, the following three simple steps does not deal with emotional, mental, or physical stress that the body may be undergoing.

#1.  Drink water.  I’ve said it before and I’ll say it again: Drink at least 8 glasses of water a day.

#2.  Move more.  Even doing a daily brisk walk for 20-30 minutes can boost your metabolism.  For moderate to intense activity, 30 minutes is enough.  For mild to moderate activity, 30-60 minutes is the goal.

#3.  Eat small frequent meals 5-6 x a day instead of 3 large meals.  Some of us think that the trick to losing weight diet-wise is to limit out intake – this is true in terms of portion control and eating in moderation, but many of the obese population in our country is actually suffering from not eating enough and the body’s metabolism turning into starvation mode instead of burning up calories mode.  So, by eating small frequent meals 5-6 x a day, we are helping our bodies use up more fuel more efficiently.

Golden yellow ilima

One of our favorite things to do as a family is to go hiking, and since we have little ones and can’t go all out and do rock climbing quite yet, the Diamond Head hike is a sweet switchback trek for us.  And one of the best things about this hike is to notice the best that nature has to offer.

In particular is the ilima flower.  The Diamond Head hike is just studded with these beautiful native flowers.  The golden yellow ilima is O’ahu’s official flower and was once used for medicinal purposes in Hawaiian culture. 

 

 

 

Living Without?

I saw this title on a magazine in Whole Foods the other day and thought, “Wow! This is probably what people think about my diet and lifestyle.” It’s true that I purposely acquire less in order to maintain less, I somehow survive with very little sleep, and my soy, wheat, meat, and dairy free diet leaves people questioning, “What DO you eat?” but I rarely feel as if I am “Living Without”. The real challenge for people to wrap their heads around is the food piece, so I thought I would dedicate my portion of the SHA blog to recipes, at least temporarily.  You will have to be patient with me.  I am not one to measure a lot of ingredients, but I’ll give you a good estimate :)

Basil Pesto – Hawaiian Style                                                                                                                 Vegan Pesto

If picked regularly, a basil plant can last years in Hawaii.  The key is to pick before it flowers.  That keeps the basil from turning bitter.

4 cups of fresh picked basil

1 cup unrefined coconut oil

1 cup macadamia nuts

2/3 cup nutritional yeast

1-2 tsp sea salt

1 Tbsp crushed black pepper

1-3 cloves fresh garlic

Juice of 1 lemon

1 Tbsp lemon zest

Throw it all in the food processor and press go.  I like my pesto THICK, but if you are one who likes it runnier, add more oil.

Spread it on some whole grain bread or crackers topped with a fresh slice of tomato.

Dip Fresh vegetables, like carrots, bell peppers, or steamed broccoli or asparagus.

Stir into pastas (I LOVE the Quinoa pasta) along with diced red sweet peppers, kalamata olives, and sweet red onion slivers.

pesto pasta

Stuff fresh spinach into portobello mushroom caps, bake covered at 400 with an inch or two of water for about 2o minutes (until tender).  Make about 1cup pearled barley or brown rice. Mix prepared barley (rice) and pesto & then stuff liberally into the cap.

Pesto Stuffed Portobello Caps Try thinly sliced breadfruit and zucchini layered in a pan alternating with pesto in between the layers for a “green” pasta-less lasagna. Bake at 350 for 30ish minutes. top with grated beets to add a splash of color to each slice. 

Basil can be replaced with cilantro (Chinese Parsley).  Coconut Oil can be replaced with Extra Virgin Olive Oil or Vegetable Oil.  Macadamia Nuts can be replaced with Cashews, Hazel Nuts, Pine Nuts, Pecans…whatever ya got.  Add a little crushed red pepper for a spicy little kick!

PESTO!!! The possibilities are endless!

One Minute of Movement (Your Body Will Thank You)

In a typical day, you’re likely to be stationary for prolonged periods, for example, at work and while sleeping. If your job is behind a desk, that often means you’re sitting with flexed hips and a craned neck. What happens during this inactivity? Your body produces a network of fibers that reinforce that stationary position. How do we know it’s there? Well, first, there’s that stiffness that many of us are familiar with when we first step out of bed or take a much needed break from sitting at the computer. If you do nothing to relieve it, the stiffness is reinforced and could become semi-permanent, effectively limiting your potential for movement.

Our best tactic for relief is to s-t-r-e-t-c-h and MOVE. Bend, straighten, twist, shake. It feels good for a reason! Start gently, march a few steps in place. Then shrug and roll your shoulders. Swing your arms to the front, back, and across your body. Bend and straighten elbows and knees. Rotate hips, wrists and ankles through all of their natural rotations. Gently twist, bend, and straighten your trunk. Slowly turn your head left to right, up-down, forward-back, ear to shoulder (right and left sides), and a slow rotation. Allow your muscle and connective tissue the freedom to to move in whatever direction feels best. Your body will be happier for it!

a short on coconut water

Let’s take a brief moment to talk about coconut water and all the buzz around it these days …

Actually, the buzz has been going on for quite a long time …

Coconut water (or coconut juice) is fat free, naturally sweet, and chock full of vitamins, minerals and electrolytes.  And the latter is one of the most important things about coconut water – one serving of coconut water has 250 mg of potassium (the recommended daily allowance is 2,000mg).  And potassium is important because it effects every single cell in the body – to regulate water level to prevent dehydration or water retention; it also is key in preventing muscle cramps and spasms because it works with muscle cells to release contractions.  It is such a rich source of electrolytes that in some parts of the world, specifically in less developed countries, coconut water was sometimes used as an IV hydration fluid when sterile saline was not available!

So, now I give my patients an addition to their daily intake of bananas for a quick go to for potassium — coconut water.

Massage for Infants and Children

Touch is a critical element in helping newborns to build up immunity and emotional security. 

Children and Massage: A Powerful Combination by Shirley Vanderbilt

Our Locations

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Sacred Healing Arts
1188 Bishop St # 1509
Honolulu, HI 96813

North Shore
Sacred Healing Arts
62-203 Lokoea Place
Haleiwa, HI 96712

Fax: 808-792-3336

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