How do I eat my Hawaiian favorites while on the keto diet?

Keto Hawaiian Favorites: Enjoy Poi, Loco Moco, Mac Salad, Rice & More Without Breaking Ketosis

Aloha! If you're on keto but miss those classic Hawaiian plate lunches—loco moco with its gravy-smothered patty and egg, creamy mac salad, sticky rice, and even poi—you're not alone. The good news? With smart swaps, you can recreate the flavors and comfort while staying in ketosis. No long recipes here—just practical tips, easy substitutions, and quick ideas to keep it simple and delicious.

The Rice Swap (The Foundation of Every Plate Lunch)

White rice is everywhere in Hawaiian meals, but it's high-carb. The #1 keto hero is cauliflower rice. Sauté it in coconut oil or butter with a pinch of salt for a neutral, fluffy base that mimics the texture. Add nori flakes or a dash of coconut aminos for island flair.

When I first started keto I did cauliflower rice. Eventually just dropped it altogether and no longer eat rice. If you can’t give up rice at all, then at least cut back. Instead of two scoops, go down to one. Another trick is to put it in the refrigerator overnight. This changes the carbs. Eat it the next day. This works with other starches too such as sweet potatoes.

Other quick options:

• Hearts of palm rice (like Palmini) for a milder, rice-like bite.

• Shirataki rice (konjac-based, near-zero carbs) rinsed well and heated.

• For variety, try riced broccoli or mushroom "rice" in savory dishes.

Use these under your proteins for that satisfying plate-lunch feel without the carb spike.

Loco Moco – Keto StyleClassic loco moco = rice + beef patty + gravy + fried egg.

Keto version keeps the juicy patty, rich gravy, and runny yolk but ditches the rice.

• Base: Cauliflower rice or skip it for a big bed of greens.

• Patty: Season ground beef with onion powder, garlic, salt/pepper. Add crushed pork rinds for binding if needed.

• Gravy: Make a quick mushroom or bone-broth gravy with heavy cream or coconut milk for creaminess—keep it savory and umami-packed.

• Top: Fried egg and green onions.

It's hearty, comforting, and feels totally Hawaiian. Many people make this as a breakfast bowl too.

After cutting the rice for a week it’ll get a lot easier, trust me.

Mac Salad

Hawaiian mac salad is all about the tangy, mayo-heavy vibe with grated carrot and onion. Traditional pasta is out, but keto versions nail the nostalgia.

• Use keto noodles (like those made from hearts of palm, lupini beans, or other low-carb options) or finely chopped cauliflower/broccoli for a mock "mac."

• Use chopped cabbage to make a creamy coleslaw instead (see next line).

• Mix with plenty of mayo (or avocado mayo), a splash of apple cider vinegar, grated carrot/onion, and a touch of sugar-free sweetener or erythritol for balance.

• Optional add-ins: Hard-boiled egg, olives, or celery for crunch.

Portion it as that classic "one scoop" side—creamy, addictive, and low-net-carb.

Poi – The Traditional Taro StaplePoi (mashed taro root) is naturally starchy and higher in carbs, so it's tricky for strict keto.

Most adaptations suggest skipping or minimizing it (this is the BEST OPTION!), but you can approximate the mild, slightly fermented taste with:

• Mashed cauliflower mixed with a bit of coconut milk and a tiny amount of xanthan gum or psyllium for thickness.

• Or focus on other Hawaiian sides like lomi lomi salmon (tomato, onion, salmon—naturally low-carb) or avocado.

If you're okay with a small amount occasionally, a tiny serving of real poi can fit into higher-carb keto days, but for daily eating, the cauli swap keeps things closer.

Other Hawaiian Favorites to Keto-ify Quickly

• Kalua pork or pulled pork: Slow-cook with Hawaiian salt or liquid smoke—naturally keto! Serve over cauli rice.

• Poke: Fresh ahi or salmon with soy/coconut aminos, sesame, avocado, and green onions—no rice, or over greens. Add pork rinds for crunch.

• Chicken katsu or teriyaki: Use almond flour or pork rind breading; sweeten teriyaki with allulose or monk fruit.

• SPAM musubi: Wrap in nori with cauli rice or a low-carb alternative inside. Or wrap in nori with an egg over medium or hard.

• Plate lunch assembly: Protein (beef, chicken, shrimp) + keto rice + mac salad scoop + maybe a side of cabbage or greens.

Pro Tips for Success

• Lean on coconut oil, coconut milk/cream, and avocado for that tropical richness.

• Season boldly with garlic, ginger, green onions, and coconut aminos to capture the flavors.

• Track net carbs initially—cauli rice and keto noodles vary by brand.

• Meal prep patties, gravy, and "mac" for easy assembly.

You don't have to give up the aloha in your meals just because you're keto. These swaps let you enjoy the spirit of Hawaiian comfort food while hitting your goals. What’s your favorite Hawaiian dish to keto-fy next? Drop it in the comments—I might do a follow-up! Mahalo for reading—keep it tasty and low-carb!

Natural ways to lower blood pressure after 60 (without relying only on medication)

Aloha!

High blood pressure is extremely common for people over 60. The encouraging news is that many have successfully lowered their numbers naturally — sometimes enough to reduce their medication (always under a doctor’s guidance).

Here are the approaches that have worked best:

1. Reduce Sugar and Refined Carbs

This is one of the most powerful changes you can make. Yet most doctors won’t tell you this. High sugar and carb intake causes inflammation and insulin resistance, which directly raises blood pressure. When clients cut back on sugar, soda, white rice, bread, and pastries, many see their blood pressure drop noticeably.

2. Lose Excess Weight

This is huge. For every 10 pounds you lose, blood pressure can drop significantly. The good news is that when you reduce sugar and refined carbs, the weight often comes off more easily — and your blood pressure improves along with it.

3. Increase Potassium-Rich Foods

Many have only heard “reduce your salt!” But it’s not necessarily the salt. It’s a low potassium level in relation to the salt. So increase your potassium.

Eat more:

• Avocados

• Sweet potatoes

• Bananas (in moderation)

• pumpkin seeds

• Coconut water

These help balance sodium and naturally support healthy blood pressure.

4. Move Daily + Manage Stress

• 20–30 minutes of walking most days

• Light resistance training at home

• Once you’ve got light resistance training down, you should be increasing the weights a bit.

• Simple stress relief (deep breathing, time in nature, prayer)

• Breath through your nose. This promotes nitric oxide synthesis which is nature’s best arterial vessel relaxer.

5. Other Helpful Habits

• Reduce processed foods and restaurant meals. Eat (almost) nothing in a box. Eat real food.

• Get consistent, quality sleep. Poor sleep = higher cortisol levels and higher blood pressure.

• Stay well hydrated

6. Interesting study. Taking olive leaf extract had a significant impact on blood pressure.

According to this study: Efficacy of Olive Leaf Extract in Improving Blood Pressure in Pre-Hypertensive and Hypertensive Individuals: A Systematic Review and Meta-Analysis - PubMed

Realistic Results I’ve Seen: Many clients drop 10–20+ points in systolic (higher number) blood pressure by focusing on sugar reduction, gradual weight loss, and consistent daily movement. Some have worked with their doctors to lower or eliminate medication.

Important: Always consult with your doctor before making major changes or adjusting medication.

If you’re dealing with high blood pressure and want a simple, sustainable plan that fits your lifestyle, I’d be happy to help.

Send me an email at HealthNow@AlohaHealthCoaching.com — I reply personally to everyone.

How to lose weight after 60 without feeling deprived or miserable.

Aloha!

Losing weight after 60 doesn’t have to mean living on salads, counting every calorie, or spending hours in the gym. I’ve helped many people in their 60s, 70s, and beyond lose weight successfully — without feeling deprived.

Here’s what actually works:

Focus on Simple, Sustainable Changes

The biggest mistake people make is trying to follow extreme diets that are impossible to maintain long-term. Instead, we focus on small upgrades that add up:

• Eat more protein — Protein keeps you full longer and helps preserve muscle as you age. Good sources: eggs, fish, chicken, beef, Greek yogurt, and protein shakes if needed. If you’re eating breakfast, be sure to include protein. It will help you make to to lunch without snacking. If you’re eating a carb heavy breakfast with cereal or oatmeal, you’re going to end up with a blood sugar spike and then a big fall and you’ll be hungry in two hours again.

• Fill half your plate with vegetables — They’re filling, nutrient-dense, and lower in calories. Try adding extra low starch veggies to your favorite Hawaiian dishes.

• Cut liquid calories — Sugary drinks, juices, and fancy coffees are some of the easiest things to remove. Replace them with water, sparkling water, no sugar added kombucha, or unsweetened tea. Even that little coffee creamer with sugar is bad! Just cut it out!

• Don’t fear healthy fats — Avocados, olive oil, nuts, and fatty meat and fish help you feel satisfied so you’re less likely to overeat later. Fat doesn’t make you fat!

• Fermented foods — Supercharge your gut. Add fermented foods to your meals. Items such as sauerkraut, kimchi, blue or other fermented cheeses, and kombucha are all great. Look up Dr. Sean O’Mara and the “living carnivore diet” to learn more about ferments!

Move in Ways You Actually Enjoy

You don’t need intense workouts. Consistent, gentle movement is much more effective:

• Daily walking (even 20–30 minutes). You’ll sleep better.

• Light resistance training at home (resistance bands or bodyweight exercises). This is very important as you age to prevent muscle loss.

• Activities you love — swimming, gardening, dancing, or playing with grandkids

• Once you improve, or if you’re still in good shape, it’s been shown that short bouts of higher intensity exercise are better than spending hours a week walking, running, or swimming. So up your intensity. How? Well don’t injure yourself. A stationary bike, rower, or swimming are great. Go “all out” for 20-30 seconds and then recover your heart rate (~ 3 minutes) then repeat 2-3 more times. This beats hours of exercise at an easy pace.

My Clients’ Best Results Come From:

• Eating satisfying meals instead of restricting (no calorie counting!)

• Focusing on consistency rather than perfection

• Getting better sleep (this dramatically affects hunger hormones)

• Managing stress (cortisol makes weight loss harder)

Realistic Expectation: Most people I work with lose 1–2 pounds per week when they stay consistent. Some lose more, some lose slower — and that’s okay.

The goal isn’t just to lose weight. It’s to feel stronger, have more energy, and improve your health markers so you can enjoy life in Hawaii for many more years.

The change will be steady and consistent. The body changes and adapts slowly. One day you will be amazed. The belts get tighter, pants get looser, and you feel lighter and more energetic!

Ready to make real progress? Email me at HealthNow@AlohaHealthCoaching.com and let’s talk about a simple plan that fits your lifestyle.

Alzheimer’s Disease: Could It Be “Type 3 Diabetes”? The Sugar Connection Most People Miss

Aloha!

Many people believe Alzheimer’s is simply an inevitable part of aging. fI call it the paradigm of aging. “oh, my joints hurt I’m just getting old!” or “I’m having trouble remembering things it must be age.” But a growing number of researchers are calling it “Type 3 Diabetes” — a serious form of insulin resistance that affects the brain.

The major driver? Years of eating too much sugar and refined carbohydrates.

How Sugar Affects Your Brain

When you regularly consume high amounts of sugar, your body develops insulin resistance. This same resistance eventually reaches the brain. Insulin is not just for blood sugar — it plays a critical role in memory, focus, and protecting brain cells.

When brain cells stop responding well to insulin, it leads to inflammation, toxic plaque buildup (amyloid), and tangles in the brain — the classic signs of Alzheimer’s disease.

People with Type 2 diabetes have up to a 60-70% higher risk of developing Alzheimer’s. Many experts now see the two conditions as closely related.

What You Can Do Starting Today

The encouraging news is that you can take meaningful action:

• Drastically reduce added sugar — especially from sodas, malasadas, rice (oh NO! not the RICE!! haha) pastries, packaged snacks, and sweetened drinks.

• Eat real, whole foods — Focus on non-starchy vegetables, quality proteins meat, chicken, fish) , healthy fats, and low-sugar fruits.

• Brain-protective foods to eat regularly:

  • Berries (blueberries and strawberries)

  • Fatty fish or omega-3 rich foods

  • Nuts and seeds

  • Extra virgin olive oil

  • Avocados

• Stay active — Even daily walking and light resistance exercise help improve insulin sensitivity in both your body and brain.

Small, consistent changes really do matter. I’ve seen clients experience better energy, clearer thinking, and greater peace of mind after improving their diet.

If you or a loved one are concerned about memory, brain fog, or Alzheimer’s risk, the sooner you start, the better your chances of protecting your brain health.

Have questions or want personalized guidance? Email me at HealthNow@AlohaHealthCoaching.com — I reply to every message personally.