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Fitness Fads - Paleo Diet

Lori Okami — Sat, 12 May 2012 17:29:30 +0000

Fads have found their way into so much more than just fashion. Nowadays, they are commonplace in the fitness world. With every guru claiming to have the latest-greatest-newest and best method to lose weight and get in shape, it’s difficult to sift through what is true and what is just another attempt to profit off of the ignorant masses who are eager to get fit quickly. In this series we hope to offer a balanced and researched perspective that will open your eyes to the facts of common fitness fads. We will examine everything from diets to fitness programs, and weight loss supplements to equipment and accessories. If you have any suggestions of topics for a future segment of “Fitness Fads,” please let us know. Here is one that’s been the talk about town recently….

Diets – The Paleo Diet

The first fad that we’re covering is the Paleo Diet, commonly known as the “caveman diet.” It centers around a nutritional plan similar to that of our ancestors from nearly 10,000 years ago. The diet consists of fish, pasture-raised meats, eggs, vegetables, fruits, roots, nuts, spices and sometimes potatoes (though some Paleolithic advocates avoid such high glycemic foods), while excluding anything that has to be processed, such as grains, dairy, sugar, salt and oils.

A typical Paleo diet is low-carb, mainly because the only sources of carbohydrates are from fruits, vegetables, or roots. While there are higher carbohydrate variations of the diet, they typically consist of a higher ratio of protein sources instead. Note that research suggests low chronic disease rates are most common among people eating vegetarian, Mediterranean, and Asian diets. Diets which are rich in plant-based carbohydrates tend to be associated with health and longevity.

The main premise behind the diet is that human genetics has not changed much in the past generations and that our diet has been adapted from our Paleolithic ancestors. It claims that our ancestors were disease-free because of their diet and that we should follow it in order to have the “cleanest” food intake possible. However, only a few studies have been done showing that the diet actually had positive health outcomes. Also, researchers have disputed the accuracy of the diet and how there were a number of other factors, besides diet, that could have allowed our ancestors to remain free of disease. (As a note – their life span was in the 30-40 range.)

Experts ranked the diet the lowest out of 24 common diets in a 2012 survey, based on the fact that replicating such a diet in modern times is difficult and that research showing beneficial outcomes of the diet were small and/or of short duration. It is also important to mention that a number of researchers have argued over the actual macronutrient composition of a Paleolithic diet and how it relates to a lack of disease in those individuals who participate.

The commentary - The Paleo diet is one that can be used to lose weight in the immediate short term. With lots of lean proteins and healthy, natural carbohydrate and fat sources, along with the exclusion of processed foods, you can’t really go too wrong. As far as the overall health benefits in terms of being disease-free, studies thus far aren’t substantial enough and we don’t know enough about our ancestors to know their true health condition and the reasons for it. By cutting out dairy, you may avoid potentially dangerous additives and growth hormones, but you also lose beneficial bacteria in yogurt and high calcium that are in milk and cheese, for example. The diet requires a significant amount of discipline and is quite difficult to follow. However, if you can get the right amount of carbs, protein, and fat and follow a good exercise program, it can be helpful in losing weight quickly. Frankly, any diet which excludes processed foods the way the Paleo diet does, has got to be a step in the right direction at least from an ‘eliminating the bad’ dietary standpoint. Just be aware that some of the exclusions are also on the list of healthy recommendations from modern experts. I.e. grains and dairy.

*** Of course, please consult your physician before making any significant dietary changes.

Live well. Eat well.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! Lori

Makiki Valley Loop Trail

Lori Okami — Wed, 02 May 2012 15:21:52 +0000

Life has been pretty hectic and I finally had time for a quick escape into the woods. I can’t believe after all these years I missed such a convenient hike—right in Makiki.

This is a short and easy hike that’s right in town. Just head up Makiki Heights Drive and park outside of the Hawaii Nature Center. You’ll get a little warm up trodding from the hiker’s parking lot to the start of the trail. It is a well-marked hike that leaves little room for getting lost—unless you are one who likes to create your own path.

Head over the bridge in back of the Center and you will pass a cute little taro patch.

This will lead up a shady rooted path to your first decision-point. It’s a loop trail so take your pick. Hmmm. Which way to go?

We started on the ‘wet side,’ taking the Kanealole Trail. At the beginning, foliage along the path was labeled and it felt like we were on a botanical tour. The first eye-catching sight was a cool moss covered wall, just over a bridge.

Keep going and enjoy the scenery. Check out the ‘tree tunnel.’

Groves of giant bamboo…

And throughout you can hear the soothing sound of rushing water and birds.

I had to put this pic in. It looked like giant taro and made me think I’d shortly see a dinosaur peaking over the trees.

You know you’re on the ‘wet side’ when you see more fern. Beautiful. Oops, then of course there’s the mud building up on your shoes.

The Makiki Valley Trail transitions to the Maunalaha Trail and you will quickly notice that it dries out quite a bit. We headed down pathways covered with tree roots, still nicely shaded.

Another patch of young bamboo and we were near the end of our hike. It’s a great one to take the kids. It’s cool and not very challenging at all. Check it out when you have a little time to spare.

2012 Stingrey Classic

Lori Okami — Sat, 07 Apr 2012 22:31:39 +0000

Good Friday was a full day of beautiful bodies strutting the stage in Rey and Pebblz Ronquilio’s top notched show for Bodybuilding, Physique, Figure and Bikini contestants.

The Jr. Stingrey young men opened the show and, I must admit, they posed like seasoned veterans. Hats off to these high schoolers. Keep it up!

In the Men’s Novice division, there were 5 lightweight, 10 middleweight and 5 heavyweight competitors. Here are the winners in each division:

Lightweight:
1^st place – Edgar Agonias, Jr.

2^nd place – Bradley Ramos

3^rd place – Sheldon Goya

Middleweight:
1^st place – Justin Sabio

2^nd place – Kelly Valdez

3^rd place – Herbert Carino

Heavyweight:
1^st place – Alan Banas (Alan also won the Overall title and is my personal pic for Best Chest in the show!)

2^nd place – Kevin Parmenter

3^rd place – Skyler Fisher

I also want to recognize a couple other competitors in this category because they caught my attention. Props to middleweight competitor Neil Akai who gets my thumbs up for having the Best Arms of the show! I also want to call attention to another young man, Justin Lopez in the middleweight class who appears to have a great foundation to build on—you go!

Next was the Women’s Physique division (a relatively new category that recognizes moderate musculature and definition—somewhat between Bodybuilding and Figure standards). Here are the results:

1^st place – Shauna Perry

2^nd place – Ailina Eddins

3^rd place – Lisa Koehn

The Men’s Masters division followed with two weight classes: Light and Heavy. These were the winners:

Lightweight:
1^st place – Chad Machado

2^nd place – Daniel Arce

3^rd place – Eassie Soares-Haae

Heavyweight:
1^st place – Stan Aio (Stan clearly won the Overall title and he is my pick for the Best Body of the Show! Great job Stan!)

2^nd place – David Feathera

3^rd place – Allen Mahuka

(Sorry. I missed the group pic.)

In the Women’s Masters division, we saw more familiar faces. There were also two divisions: short and tall.

Short class:
1^st place – Masayo Shibata (Masayo also took the Overall award. Congrats Masayo!)

2^nd place – Melanie Tantisira

3^rd place – Michell Thompson

Tall class:
1^st place – Brandy Petersen

2^nd place – Tanya Phillips

3^rd place – Cathleen Huntley

I’d like to also recognize Tall class competitor, Tanya Borabora, who entered having lost 105 lbs. Wow! For that alone, you deserve an award. Congratulations Tanya!!!

The Women’s Figure division drew a fair number of contestants in three classes: Short (6), Medium (2), and Tall (7).

Short class:
1^st place – Alexandra Cambra (Alexandra also won the Overall title.)

2^nd place – Tyra Padello

3^rd place - Noe Hokoana

Medium class:
1^st place – Tami Mahuka

2^nd place – Kerilyn Zinsman

Tall class:
1^st place – Olya Meek

2^nd place – Stefanie Basso

3^rd place – Tabitha Ramirez

The Men’s Open division came next with 5 weight classes: Bantamweight (1), Lightweight (2), Middleweight (2), Light Heavyweight (3) and Heavyweight (3).

Bantamweight:
1^st place – David Meek (David held his own with the big guys and came into the show in great form overall.)

Lightweight:
1^st place – Mark Agustin

2^nd place – Kaleo Garcia

Middleweight:
1^st place – William Prince

2^nd place – Anson Acain

Light Heavyweight:
1^st place – Kendric Tyler

2^nd place – Shaun Perry

3^rd place – William Walton (Props to William who is a cancer survivor!)

Heavyweight:
1^st place – Chad Mahuka (Chad also won the Overall title.)

2^nd place – Amren Kekahuna

3^rd place – Nick Lenzy

The popular Bikini division drew 25 competitors in two classes: Short (14) and Tall (11).

Short class:
1^st place – Bernice Maglalang (Bernice also took the Overall title. She was very pretty and had gorgeous skin that looked like butter-not kidding!)

2^nd place – Lindsey Kamakana

3^rd place – Stephany Sanchez

Tall class:
1^st place – Amy Morgan

2^nd place – Kristin Chong (who came with a huge cheering section, complete with signs!)

3^rd place – Ann Carvalho

And last but not least, the Men’s Physique division where beach body type men strut their stuff in board shorts. There were 20 men in this division: Short (8) and Tall (12).

Short class:
1^st place – Evan Arakawa

2^nd place – Wayne Kouchi

3^rd place – Tony Hansen

Tall class:
1^st place – Kenneth Parker (Kenneth also took the Overall title.)

2^nd place – Jeffery Velazquez

3^rd place – Christopher DiPrete

My final comments go out to all the competitors. I know how hard the training and diet are and, no matter what the outcome, you all deserve recognition for your hard work! Be proud of the effort you’ve made. Not everyone can handle the rigors of competition. My advice to those who want to continue to compete in Hawaii and in the sport period, review the judges scores and get feedback from the judges themselves. (Contact the Head Judge.) Most will make notes throughout the show and can offer valuable advice to help you improve. Nothing irks me more than competitors who look the same year after year, complain about their placing and never look into how they could be better. Like anything else, to do well it’s about continuous improvement.

Mahalo Rey and Pebblz for your tireless effort in putting together a grand show for all these competitors and to help the sport thrive!

Beverage of Choice

Lori Okami — Sat, 24 Mar 2012 06:49:37 +0000

Living an active and healthy lifestyle requires us to make daily choices as to what we put in our body. When we “diet”, we mainly think about what food we eat: if something is low fat, if it has too many carbohydrates, or if there is enough protein. However, few people think about what to drink. Water seems to be the most obvious choice, and yes, it is the best. But how harmful can a soda or especially a diet soda be? The answer to this just might surprise you.

The soft drink industry is enormous, in fact there are over 109 different sodas in the US alone; and that’s not even counting the different flavors and diet variations they have. Soda has become a staple with any party or picnic. You have a BBQ, you bring soda. It’s the beverage of choice pretty much anywhere you go in the US. The reason for its popularity…it’s delicious. The surge of artificial flavors and sugar is enough to get anyone amped up about it. So just what about soda is so bad for you?

One of the first ingredients that are harmful is phosphoric acid. It gives soda its tangy flavor and improves its shelf life. However, in excess, it can lead to kidney problems, muscle loss, osteoporosis and even accelerated aging. Another, are the caramel coloring ingredients in popular drinks like Pepsi and Coca-Cola that have been found to cause cancer. Along with these is also BPA, the recently popular chemical that’s found in plastic, which is used as a resin to coat soda cans. This has also been known as a cancer-causing agent.

Other effects of soda include the dissolving of tooth enamel (caused by the sugar and acids), asthma and eczema (caused by sodium benzoate), and the most obvious one which is weight gain. The high obesity rates in America can definitely be attributed to the high popularity of soda in today’s food/drink industry. High amounts of sugar in soda cause an insulin spike in your body, which then causes your liver to convert all that sugar into fat. See link: http://www.termlifeinsurance.org/harmful-soda-full/

So what about diet soda? It can’t be nearly as harmful to you since it doesn’t have all that sugar right? Wrong. Artificial sweeteners have been linked to scaring kidney tissue and also cancer. Keep in mind that the other ingredients besides sugar are all the same, so the harmful effects listed above still apply to diet sodas. Weight gain is still seen with diet sodas as well. Researchers believe the sugary taste of the drink causes your appetite to increase and therefore you eat more.

The beverage of choice for most healthy individuals…water, plain and simple H₂O. The human body is made up of between 55-75% water. And we are constantly losing it throughout the day by breathing it out, sweating it out, or excreting it. Losing as little as 2% of your body weight in water can cause fatigue, muscle weakness, and reduction in critical thinking. Therefore, we must constantly replenish our water levels.

Most people tend to stick to the old rule of eight 8-ounce glasses a day. Though this tends to be a good rule to follow, your activity level can dramatically change your hydration needs, along with your environment. In Hawaii, the high heat and humidity can cause you to lose more water than normal, so drinking more often is highly advised. The Institute of Medicine recommends that men take in about 13 cups a day and women take in about 9 cups. I believe this is a good rule to follow. Drink more if you’re being active. Hydrate before, during, and after exercise. Also, one last thing to remember is that not only is water lost when you sweat, but also important nutrients such as sodium and potassium. These are known as electrolytes and replenishing these along with water is very important for peak athletic and mental performance.

Aloha, Casey for this interesting article!

Mana Barbell – Time to Get Serious!

Lori Okami — Sat, 10 Mar 2012 19:39:48 +0000

My recent visit to Mana Barbell lead me to reminisce back to the old Power Pit days. It was simpler times when there was only one powerlifting organization, the sport was just beginning to take hold here, and Hawaii had a lot of world class lifters. We had the sport supported from the high school level with gyms like Bret’s Gym in Kailua and Fudge’s Gym in Mililani, schools like Kaiser High School and Kamehameha Schools, and great promoters like Gus Rethwich, Francis Silva, and Bret Medeiros putting on recognized events that brought all of the top lifters out of the woodwork.

It was a time when there were a lot of serious lifters from all over the island. We lived and breathed training. I recall spending all of my spare time at the gym.

Well, Mana Barbell is now the place to be if you are serious about strength training, powerlifting or any dedicated training effort. It’s not the glitzy, frilly type of gym. This is the place to be when you want to get results. Today’s top lifters gather here and you can get expert guidance to achieve your goals, and train with the best-of-the-best.

No doubt, the oldtimers will get flashback of the Pit. This is exactly the type of atmosphere that I trained in when I was in record-breaking mode and you can’t beat it for getting the best training results.

Check it out…

MANA Barbell

1318A Hart Street

Honolulu, HI 96817

(off of Waikamilo in Kalihi)

http://www.teammana.net/MANA-Barbell.html

It’s time to get serious!

Mits The Man

Lori Okami — Mon, 27 Feb 2012 17:52:24 +0000

On Saturday I attended the funeral of Mits Kawashima, The Man who lead the way for Hawaii bodybuilders. He opened a professional health studio long before fitness was ever the rave. He created a venue for Hawaii’s best to compete and brought the world’s top bodybuilders as guests. No one else could get Arnold Schwarzenegger here!

But I call Mits “The Man” because he was a leader. He did things that weren’t being done here. He is The Man for being the ultimate example of health and fitness—a man who totally walked the talk. He is The Man who was firm in his convictions and generously gave of himself to help anyone and everyone lead a healthier life, in all aspects. He is The Man because he was a loving and loyal husband and father to Dot and Karen.

I was a weekly visitor to Mits Basic Foods in Manoa. That’s where I got to be friends with Karen, Mits’ daughter. Karen shared the story about how her doctor said that she wouldn’t live to see her adult years and that she’d never have children. Well, of course, Mits wouldn’t have let any of that happen so he loaded her up with vitamins and healthy food. She lived long enough to have two beautiful children and even grandchildren!

He was an amazing man! His life offers us many lessons: 1) of conviction in the way he dedicated his life to improve the health and wellness of everyone he touched, 2) of caring because there wasn’t a sole who sought his guidance that he wouldn’t have helped tirelessly, 3) of positivity because all things were possible to him, 4) of honesty because you could count on him to tell it like it is—whether you want to hear it or not, and 5) live with passion because he was obviously a man who exemplified passion in all he did.

This is my thank you to a wonderful man. I still see his lively smile…hear his recognizable laugh…and feel his powerful influence. You will be greatly missed. Aloha Mits.

On the East Side

Lori Okami — Fri, 17 Feb 2012 05:33:35 +0000

Here’s a great idea for the weekend. How about a hike? A reef walk? Last weekend was the first time I had done the Mariner’s Ridge hike. It’s a great hike to take the kids. You begin on a rocky trail, eventually leading to steps of tree roots and enough shade to bring your temperature back down. Along the way are several small landings on either side of the trail where views and cooling breezes greet you. All in all, it was a short, fairly easy hike where you can quickly enjoy views of Hawaii Kai and Kuliouou Valley. Continue a bit further and, before you know it, you’ll partake in awesome views of the Windward side—from Waimanalo through Kailua. So worth it!

We finished off the day walking the reef behind the Kaiser estate in Portlock, with access through Kokee Beach Park. Honestly, it isn’t much of a “beach park” at all BUT we did get to see a monk seal and it does provide a quick and easy way to enjoy a stroll a beautiful reef.

The Miracle Noodle - Shirataki

Lori Okami — Wed, 08 Feb 2012 16:00:27 +0000

The Miracle Noodle is a “new” product out on the market now that uses an old shirataki noodle recipe as its base. The only ingredients in these noodles are essentially water and fiber. They provide great filler for any dish. By ingesting high amounts of fiber, you help prevent heart disease and diabetes, promote digestive health, and encourage weight loss. Also, because of the slow digestion of fiber, you also experience feelings of fullness from eating these noodles. They contain no carbohydrates, fats, or protein; which is important to keep in mind when structuring a meal around these noodles. Here are a couple recipes. Enjoy!

PAD THAI

By: MICRONERDCHICK

2 (8 ounce) packages shirataki noodles
2 chicken breasts

1 tablespoon oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon crushed red pepper flakes (optional)

Sauce:
1 tablespoon soy sauce
1 tablespoon peanut butter
1 tablespoon water
1 tablespoon white vinegar
1 tablespoon brown sugar

Slice the chicken breasts into thin slivers. Drain the Shirataki noodles very well and dry completely.

Add 1 tablespoon oil to pan and heat. Saute’ garlic and ginger. Stir in chicken and cook until browned. Stir in noodles until separated and coated.

Separately, combine the soy sauce, peanut butter, water and red pepper flakes. Pour the sauce over noodles and chicken. Add vinegar and brown sugar and toss altogether. Allow the sauce to heat through.

SUKIYAKI

1/4 cup sugar
1/2 cup soy sauce
1/3 cup sake or dry white wine
1 1/2 pounds chicken, sliced very thin

1 pkg Shirataki

3 tablespoons cooking oil
1 large garlic clove, chopped
¼ sweet onion, sliced

½ piece of ginger, sliced
2 bunches green onion, cut diagonally into 1-inch lengths
3/4 cup canned low-sodium chicken broth or homemade stock
1/2 won bok cabbage, cut into 1-inch pieces
2 bamboo shoots, sliced
1/4 pound shiitake mushrooms, sliced
1 block tofu, drained and cut into cubes

Mix together sugar, soy sauce, sake and chicken. Set aside.

Rinse and drain shirataki. Set aside.

Heat oil in a large nonstick frying pan over moderately high heat. Saute’ the garlic, then add the onion and saute’ as well. Add chicken mixture and heat chicken till cooked through.

Reduce the heat. Add green onion and other ingredients. Heat till veggies soft. Add tofu and shirataki and simmer for 5-10 minutes.

Gluten-free Diet Hype

Lori Okami — Sun, 05 Feb 2012 17:03:23 +0000

I’ve never been one to follow fads or be the first in line for the ‘latest greatest’ new product on the market. I generally wait until the dust settles and the studies surface. By then, a more balanced, tested and well-researched perspective arises. No difference here.

So many I’ve spoken with have touted that they are on a gluten-free diet. When I ask, “Why? Has you doctor recommended it?” The answer is typically, “No. Gluten is bad, right? So I don’t eat wheat anymore.”

Well, here’s what I’ve discovered…

Gluten is a protein in wheat, rye, and barley. Gluten commonly appears in bread products and pastas, but also hides in food products you’d least expect, like cold cuts, beer, ketchup, soy sauce, ice cream, and even salad dressings. A diet that is gluten-free is necessary for people with Celiac disease or gluten sensitivity. About 1% of people in the U.S. have celiac disease, with as many as 10% who may have gluten sensitivity. Common symptoms are gastrointestinal problems (abdominal pain, bloating, and diarrhea) and, if left untreated, deterioration of the intestinal lining. However, once gluten is removed from their diet, symptoms subside and damage is healed.

Is this diet good for everyone? The simple answer is no. A gluten-free diet can be difficult to follow and there are nutritional drawbacks. Many beneficial whole grain foods that help prevent other diseases are on the list of foods that contain gluten. So while a gluten-free diet is a must for people with Celiac disease and/or gluten sensitivity, the benefits of a gluten-free diet have been unproven for the greater population.

There is nothing inherently healthier about a gluten-free diet, especially since many consume pre-packaged “gluten-free” products, processed with extra additives to improve palatability. Moreover, gluten-free foods often contain higher carbs, in substituting rice flour or potato flour for wheat flour. Remember, gluten-free is NOT synonymous with low carb, low calorie, or low fat, AND gluten-free doesn’t necessarily mean nutritious. Similar to what happens with other processed foods, manufacturers of gluten-free products add extra sugar, fat and salt, and remove the fiber to simulate the texture and satisfying fluffiness that gluten imparts. In addition, many gluten-free products contain lower amounts of essential nutrients and can cause deficiencies in Iron, Vitamin B9 (folic acid), Vitamin B12, Vitamin D, Magnesium and fiber.

So if you choose to go gluten free, avoid the pre-packaged products on the market shelves. Instead, eat a variety of foods and select more fresh fruits and vegetables, low fat dairy products, eggs, lean meats, and naturally gluten-free whole grains like brown rice and quinoa. If you think about it, these are the same recommendations that we have repeated over the years to maintain a healthy diet period.

Live well. Eat well.

More Rules To Live By

Lori Okami — Thu, 26 Jan 2012 04:07:54 +0000

Most of those who successfully maintain their weight and healthy lifestyle habits have created “rules” they generally live by. You don’t want to tackle too many at once. Remember, it takes several weeks to solidify a habit. More importantly, you want to create WINS. Set yourself up for success by selecting one that you have a degree of confidence that you can conquer. Wins build confidence to take on more…and more. Before you realize it, you’ve made life changes that work!

No eating after 7pm
At least one Fiber, Fruit or Veggie per meal
Drink one cup of water before each meal
Never eat more than a fist-sized portion of complex carbs at once
Eat only whole grain carbs
Have no more than one cheat meal per week
Check weight every Sunday morning
Exercise at least 3 times per week no matter how busy
Do bedtime stretches daily
Do morning stretches daily
No more adding salt or soy sauce to foods
Have red meat up to twice a week
Switch the nightly ice cream to fruit
Shop every Saturday at the Open Market for fresh produce
Get to bed by 10 pm daily
Switch to lean proteins

These are just a handful of examples. Several of these have worked well for me over the years. Create your own that take you another step in the right direction toward improved health maintenance.