Ka Wai Ola - Office of Hawaiian Affairs, Volume 31, Number 7, 1 July 2014 — Summer in Hawaiʻi [ARTICLE+ILLUSTRATION]

Summer in Hawaiʻi

By Claire Ku'uleilani Hughes, Dr. PH„ R.D. Qummer is here! It's time for swimming, surfing, eanoe paddling

1 and picnics. These activities require wearing heaeh attire, like swimsuits and tank tops. Thus, it's time that many of us heeome highly self-conscious of the w pounds gained during A the fall and winter seasons. And so, the natural reaction and question is

... what are some ideas and safe ways to start the weightloss process? Fortunately, I found a sensible list that deals with ways to alter personal reactions to food and how to deal with them. These are good ideas for all year long. Avoid mindless eating: Don't leave food around where you ean see it. You are more likely to eat food that you ean see, than if it is simply out of sight. At home, put temptations away in the food cabinet, refrigerator or freezer. At the office, put temptations in opaque plastic containers or metal canisters. Beware of eating cues: Smells ean trigger desires and cues to eat. Smells of baking bread and popping popeom are just two examples of aromas that often cause you to reach for something to eat. 1. Avoid the "troublemakers": It is easier to avoid eating "troublemakers," if they are not near you . . . whether it is a favorite chocolate candy or a favorite eookie or eake. If these irresistible treats remain in the store, then you will be far more likely to be able to resist them. 2. Choose and eat healthy foods: Choosing and eating healthy foods, such as more fish, vegetables and fruit, will eventually reduce cravings

for less-healthy and far-less-healthy foods. Focus on "adding" healthier choices and, do it soon. There will be less time to eat the less-healthy foods. 3. Break the automatic response - distract yourself: You have to practice breaking your automatic response to hunger. Some people find doing an enjoyable or distracting activity ean help delay an automatic response. Read a favorite book, listen to music or go

for a short walk. These activities ean distract i and/or delay your 1 snacking responses. 4.Bewareofstress: You are far more likely to start eating more food than you planned to when you are stressed. It has been proven

that stress ean trigger the desire for "comfort foods." And, don't get overly hungry, that will intensify the drive to eat. 5. Exercise: There is proof that the body's response to aerobic exercise is an increase in the nerve cells in the prefrontal cortex of your brain, and this helps to control your impulses. And, simply going on a brisk walk is enough exercise to do it! Looking better and feeling better are just two reasons to work to lose a few pounds. The bottom line is there are many heahh reasons to lose weight. Huge heahh gains result. Scientists have shown that as your weight increases, your risk for heart disease, cancer, diabetes, stroke and early death increases. And, a large waist (more than 35 inches for women and 40 inches for men) increases the risk for diabetes, heart disease and some cancers . . . at any age. Therefore, no matter what your weight, eat a healthy diet of vegetables, fruit, whole grains, seafood, poultry, low-fat dairy products and small-to-modest amounts of oils, nuts and other unsaturated fats. And shoot for 30 to 60 minutes of exercise a day! ■

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