Molokai Fitness: Eat More and Lose Weight

Community Contributed

By Ayda Ersoy

You always heard that if you eat more calories than you burn, you will gain weight. Correct? Actually no, not exactly. Yes, it’s important how many calories you are consuming each day, but what’s so much more important than that is what type of food you are eating.

Here are three foods that may help you lose weight. Let’s start with the first meal of the day, breakfast!

Did you realize the word actually means to break, or end, your fasting (that you do every night)? When you eat your first meal of the day with high protein and low carbs, you will feel fuller longer, and most likely you will not crave high carbs for the rest of the day.

Eggs are the best breakfast food. You can create your own recipes, or try one of my favorites: two whole eggs, three egg whites mixed with tomatoes and onions. You can also add herbs like mint, and of course, Molokai sea salt. It’s so delicious, and will make you fell full longer.

The second super food is avocado. It’s filled with heart-healthy fats, monounsaturated fatty acids, it’s high in fiber and vitamins B, K, C and E too. Eating avocado may lower your cholesterol and triglyceride levels. Did I mention, now is the season, you can find them everywhere on Molokai.

Try to add salads to your lunch, or if you have a sweet tooth, here’s an ice cream recipe for you: one large ripe avocado, three tablespoons raw cacao, a pinch of Molokai sea salt, Molokai honey or raw honey to sweeten and 1/2 can of coconut milk. Mix everything well and freeze for four to six hours. Delicious and healthy ice cream for you and your keiki!

My third tip is to eat foods that produce a thermogenesis effect — heating up the inside of your body. This can an increase your weight loss process by almost 20 percent. These foods affect the brown fat cells in your body, which are normally activated by cold therapy or living in a cold climate, but luckily you can activate them with some foods too. Jalapeno peppers, chili peppers and cayenne peppers all have “capsaicin” which will activate the brown fat thermogenesis and help reduce body fat.

It’s so easy to grow your own chili peppers here, even in a small pot in your kitchen.

If you don’t like spicy food, you may like to try cayenne pepper tablets, or you can add the essential amino acid “L-arginine” to your diet. L-arginine is found in foods such as turkey, chicken, nuts and seeds, seaweeds, spirulina and dairy.


Healthy food choices are not just tasty but also easy, and you can lose weight at the same time while enjoying your meal. Let’s share recipes with each other, and create your own garden. You will save money and time and you can show your kids and teach them too. Of course if you already have your own garden, please share your knowledge with your ohana.