Ka Wai Ola - Office of Hawaiian Affairs, Volume 34, Number 3, 1 March 2017 — You are what you eat [ARTICLE]

You are what you eat

Ghoose healthy anel fnesh

By Francine Kananionapua Murray For optimal performance from your vehicle, you maintain it and use the proper fuel. Our bodies deserve the same treatment, so maintain them by keeping physically active, having positive social circles and eating

the nght toods tor optimal performance. Whether your goal is living a long healthy life, running a marathon or something in between, good nutrition ean be key. So why don't we all eat a healthy diet? Convenience. Cost. Often old habits are hard to break. Adopt healthy habits Replacing those bad habits with healthy new ones may be easier than you think. Bananas, oranges and mangos are natural convenience

foods that you just peel to eat, as easy as taking off a wrapper. Instead of processed protein bars, opt for great real food substitutions like nuts, soybeans and boiled eggs. If cost is a factor, consider swapping out meat with cheaper alternatives, like beans, tofu and eggs. There's a lot of hype lately about plantbased diets, and even if the verdict is still out, Mom was right when she said, "Eat your vegetables. They are good for you." No, it's not easy. I grew up loving plate lunches too. But it's worth adding more

vegetables to your diet for the added energy, clearer thoughts and glowing skin. Create a healthy home Healthy eating starts at home. Find healthy recipes or substitute ingredients to make your recipes more nutritious. Get the

whole family involved - maybe even put head chef duties into rotation - and eook and eat together. Just keep an eye out for side effects, whieh may include a smaller waistline, new culinary skills, betterrelationships with family members, smiles, possible laugher and a sense of well-being. Stock the kitchen with fruits, vegetables and whole grains. Perhaps grow a few pots of fresh herbs. Green onion, basil and Thai basil grow easily in Hawai'i and add so mueh llavor to foods. Try garnishing stir-

fried vegetables with Thai basil or using fresh cut green onion in poke. For a vitamin C boost, add bell peppers to salads, soups, and pasta or dip them in hummus. I have to say that eating healthy is delicious. Learn by example Okinawans and Hawaiians have many things in eommon. We live on islands, are family oriented, and sweet potato and taro are traditional staples in our diets. But Okinawans are renowned for heahh and longevity. Hawaiians could learn healthier eating habits from our friends across the

Paeihe. Okinawans have a habit of eating something from the land and sea everyday. It doesn't just sound eool, it's healthy, too. A meal may consist of Komhu (seaweed) and sweet potato or a small amount of fish with tofu and brown rice. Other staples include green tea, garlic, shitake mushrooms, soybeans, seafood, turmeric and small amounts of pork. Goya, or bittermelon, whieh regularly appears in Okinawan dishes, has

many health benefits. Some studies found it ean reduce blood sugar and high levels of acid in the body. Try it as tempura, in omelets, pickled or cut very thin and served on salads with vinegar-based dressing. Choose to be healthy Start by having freshly steeped green tea, walk for a half hour or more and substitute sweet potato or taro for rice daily. Add vegetables and fruit. And take a big healthy bite of life. ■

OLAKINO ^ Y0UR HEALĪH /

1\ l\ l\ l\ l\ A\\\ \W

RECIPES Mexican lettuce wraps Romaine lettuce leaves Salsa 1 Avocado, diced 1 Can Black beans, rinsed 1/2 Cup Corn Cilantro, chopped Lime Juice Mix salsa, avocado, beans, eom and cilantro in a bowl. Spoon into lettuce leaves like a taco, squeeze a little lime on and serve.

Goya Salad 1 large Goya (Bitter Melon), discard inner white, slice and boil 3-5 min. Salad Greens Thin Sliced Won Bok Cubed Firm Tofu Miso or Sesame Dressing Thin sliced Korean flavored Nori Transfer boiled goya in cold water or refrigerate to ehill. Drain tofu well. Toss greens and won bok, add goya and tofu. Coat with dressing. Gamish with nori and serve. Note: Raw Goya ean be used on salads. Boiling reduces the bitterness.