1. Ke Olakino Maika‘i: Good Health
Kealoha Publishing P.O. Box Honolulu, HI Please send inquiries to Copyright © 2016 by May Kealoha ALL RIGHTS RESERVED No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage or retrieval system, without permission in writing from the copyright holder. Ke Olakino Maika‘i: Good Health ISBN: Print Production by Penmar Hawai‘i Corporation Printed in: Ansan City, Gyeonggi-do, Korea Date of Production: August 2016 Factory Job Number:
Written by
May Kealoha
Translated by
Hina Kneubuhl and Puakea Nogelmeier
Edited by
Jennifer Mercado
Kealoha Publishing Honolulu, Hawai‘i

2. ‘Ōlelo Ho‘omaika‘i Acknowledgements
I would like to thank the staff at the Center for Excellence in Learning,
Teaching, and Technology (CELTT) at Kapi‘olani Community College for their technical assistance: Jennifer Mercado, Helen Torigoe, Helen Hamada, and Jessica Lum.
‘Ōlelo Ho‘omaika‘i Acknowledgements
Amy Yamamoto, Vice President of Penmar Hawai‘i Corporation, took time out of her busy schedule to provide me with initial guidelines and ongoing consultation regarding writing, formatting and printing of Ke Olakino Maika‘i: Good Health.
A number of people contributed to the creation, translation, and production of Ke Olakino Maika‘i: Good Health. Tribute first must be given to ke Akua for the inspiration to write this book. Ke Akua loves the Hawaiian people and is concerned about their health and well-being. Moreover, ke Akua miraculously brought professional people with special talents to help me.
I must recognize ShutterStock Photos and iStock Photo Company and the scores of photographers whose professional work beautifully accentuate the content of this book. The list of photographers is found in the Photography Image Credit section.
Finally, I would like to express my fond aloha to Dr. and Mrs. Randall Miyachi, the Beck ‘ohana, and Kealoha ‘ohana for their abiding support as we continue to promote health and healing to our people.
I would like to acknowledge the excellent translation work of Hina Kneubuhl and Puakea Nogelmeier. Hina Kneubuhl (MA) is a co- founder of the clothing company Kealopiko and an intern with Awaiaulu. Puakea Nogelmeier (PhD) is a professor of Hawaiian language at UH Mānoa, director of the Institute of Hawaiian Language Research and Translation and the executive director of Awaiaulu.
Mahalo also to Makuali‘ikukahiokahaleola Perry, Nawa‘a Napoleon and Keikilani Meyer who served as Hawaiian cultural consultants. iv v

3. Papa Kuhikuhi Table of Contents
‘Ōlelo Hoʻomaikaʻi / iv Acknowledgments
‘Ōlelo Mua / 2 Introduction
Mokuna ‘Ekahi: Ka Wai / 7 Chapter 1: Water
Mokuna ‘Elua: ʻAi Ē! ʻAi Lā! / 21 Chapter 2: Eat! Enjoy!
Mokuna ‘Ekolu: Inā Kākou! / 59 Chapter 3: Let’s Go!
Mokuna ‘Ehā: Ka Hiamoe / 79 Chapter 4: Sleep
Papa Kūmole / 89 Bibliography
Kuhia Kuleana Ki‘i / 91 Photography Image Credits
vii

5. ‘Ōlelo Mua Introduction
I ka hiki ʻana mai o Kāpena Kuke i Hawaiʻi i ka makahiki 1778, aia ma luna o ka 250,000 kanaka e noho ana me ka maikaʻi ma kēia mau mokupuni. Ma ia hope iho, hele maila nā lāhui like ʻole o ke ao e kipa a e noho paʻa ma nā ʻāina momona o Hawaiʻi. He mea minamina loa ka hiki ʻana mai o nā ʻano maʻi like ʻole me ka hiki ʻole i ke kino o ka Hawaiʻi ke pale aku. I loko o nā makahiki pōkole, laha aku nā maʻi weliweli, hala aku nā kānaka he nui a emi mau loa maila ka heluna o ka lāhui Hawaiʻi. I ka makahiki 1893, koe maila he 40,000 wale nō kanaka ʻōiwi.
When Captain Cook sailed to Hawai‘i in 1778, more than 250,000 native Hawaiians were living and thriving in the islands. Soon after Cook’s discovery, more and more foreigners came to visit and stay in bountiful Hawai‘i. Regrettably, Hawaiians did not have prior exposure or protection against the many virulent diseases brought by foreigners. Before long, native Hawaiians began to die in great numbers due to large outbreak of diseases on all islands. By1893, there were only 40,000 native Hawaiians remaining.
Mai ia manawa mai, māhuahua aʻela ka nui o nā Hawaiʻi. Ma ka hanana helu kanaka o ka makahiki 2010, he 290,000 ka helu o nā kānaka Hawaiʻi e noho ana ma Hawaiʻi a he nui hou aku ma nā ʻāina ʻē. Pili nō ka ulu mau ʻana o ka lāhui i ke olakino ikaika o kēlā me kēia kanaka. Ke maikaʻi ke olakino o nā kānaka a pau, he ʻeleu nō ka nohona, e kākoʻo ana i ka pono o ka ʻohana a me ke kaiāulu.
The number of native Hawaiians has grown significantly since that time.According to the 2010 census, there are approximately 290,000 native Hawaiians living in Hawai‘i and more in other lands. In order to continue to grow strong as a people, each Hawaiian must be healthy and vigorous. When each individual is healthy, they live a vibrant life and contribute to the well- being of their family and community. 2 3

6. Ke Olakino Maikaʻi - ʻO ke ola maikaʻi o ke kino, ʻo ia ke kahua o ke kino paʻa a me ka nohona maikaʻi. Hoʻokumu ʻia kēia puke ma luna o ka ʻike kuluma a me ka noʻeau hou o ke akeakamai olakino. No laila mai hoʻi ka inoa ʻo “Ke Olakino Maikaʻi: Koʻikoʻi ke olakino maikaʻi no ka ʻohana holoʻokoʻa.”
Ke Olakino Maika‘i: Good Health is a basic primer for achieving and maintaining health and physical well-being. This book is based on traditional wisdom and new knowledge from the health sciences. Thus, Ke Olakino Maika‘i: Good Health is important for the entire family.
Pili paha ka hoʻomaikaʻi ʻana mai i ke olakino i ka hoʻololi ʻana i ka nohona. ʻĪ mai paha kekahi kanaka, “He hana paʻakikī loa noʻu ka loli ʻana.” A wahi paha a kekahi, “Ua hala ʻē ka Puʻulena noʻu!” ʻO ka ʻoiaʻiʻo, ʻaʻole paʻakikī loa ka hoʻokō ʻana i ka pahuhopu e hoʻomaikaʻi aku i ke olakino. ʻO ke koho pono ʻana, he maʻalahi ia a he nanea nō hoʻi, ke noho ke kanaka ma Hawaiʻi!
Improving our physical health may require change in how we live. Some may say, “Change is too hard for me.” Others may say, “It is too late for me!” In truth, this aspiration of attaining physical health and well-being is not really hard or difficult to achieve. Making healthy choices is simple, straight forward and enjoyable when living in Hawai‘i!
ʻO ka hopena o nā koho maikaʻi ʻole i kēia manawa, ʻo ia ka maʻi a me ka ʻoluʻolu ʻole o ke kino i ka wā e hiki mai ana. Me nā koho maikaʻi e hiki ai ke mālama i ka ʻohana a me ke kaiāulu. Eia naʻe ka mea koʻikoʻi, e lilo ana ke olakino maikaʻi a me ka nohona hoʻoulu, ʻo ia kā kākou e hoʻoili aku ai i nā pulapula.
Bad choices today will bring about days and years of unnecessary discomfort and illness for ourselves. With better choices we will be able to help and support our family and community. More importantly, physical health, wellness and nourishing lifestyles will become our legacy to the next generation. 4 5

7. 6 7
Mokuna ‘Ekahi
Chapter 1
Ka Wai Water 7

8. E inu i ka wai! E inu nui a kena i ka wai!
ʻO ka wai ka mea nui loa e pono ai ke kino. Inā hala kekahi mau lā a pule paha me ka ʻai ʻole, ola ke kino i ka mana o ka ʻai o mua iho ma ke ʻano he kōpaʻa a he momona i mālama ʻia i loko.
ʻAʻole naʻe hiki i ke kino ke mālama loa i ka wai! Eia hoʻi, lilo wale aku ka wai o ke kino i ke kahe ʻana o ka hou, ke kulu waimaka ʻana, a me nā hana ʻē aʻe
o ke kino. No laila, hiki ke ola no kekahi mau lā pōkole wale nō me ka inu wai ʻole.
Drink water! Drink lots and lots of water!
Water is the most essential element required by our body. We can go without food for several days to weeks because energy is stored in our body as sugar and fat.
But we cannot store water! In fact, we lose water when we perspire, cry, and carry out our bodily functions. So we can survive only a few days without water. 8 9

9. Then how much water should we drink? The very minimum amount of water
Aia wale nō a makewai ka wā e inu wai ai? ʻAʻole nō pēlā, e ke hoa, ʻoiai ʻaʻole kuhi akāka ka makewai i ka pono e inu wai. He hōʻike lohi hoʻi ka makewai no ka lawa ʻole o ka wai o ke kino.
Inā pēlā, he aha ka nui o ka wai e pono ai? ʻO ka liʻiliʻi loa e pono ai ke kino i
Should we drink water only when we are thirsty? Sorry to say, thirst is not an accurate sign to drink water. Thirst is actually a late sign that our body needs more fluid.
Then how much water should we drink? The very minimum amount of water
kēlā lā kēia lā,ʻo ia ka 6 kīʻaha a i ʻole hoʻokahi kuaka me ka hapa.
the body needs daily is 6 cups or 1 1⁄2 quarts. 10 11

10. Early teens should drink almost as much water as adults.
ʻOi aku ka nui o ka wai e pono ai ke kino o ke kāne, ʻo ia hoʻi he 16 kīʻaha a i ʻole hoʻokahi kālani o ka lā.
Emi mai ka nui o ka wai e pono ai ke kino o ka wahine, ʻo ia hoʻi he 12 kīʻaha a i ʻole he ʻekolu hapahā kālani.
Pono ke kamaliʻi i ka wai kekahi! Aia ka nui o ka wai i ka nui o ke kino. He
Men require more water. The amount of water men need is 16 cups or 1 gallon each day.
Women require less water. Women need to drink 12 cups or 3/4 gallon of water daily.
Children need water too! The amount of water depends on the size of the child.
ʻaneʻane like ka nui o ka wai e pono ai ke kino o ka ʻōpio me ko ka makua.
Early teens should drink almost as much water as adults. 12 13

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12. ʻO ka ʻālapa hoʻi, he keu aku ka nui o ka wai e pono ai kona kino
ʻO ka ʻālapa hoʻi, he keu aku ka nui o ka wai e pono ai kona kino! Pēlā pū ke kanaka maʻi a piwa paha. E inu wai hou aʻe ke hele a wela ka lā!
ʻOi aku paha ka ʻono o ka wai ke hoʻohui ʻia ihola me ka hua ʻai maka a me ka wai hua ʻai. Helu ʻia nō ka ʻūnina i hōʻonoʻono ʻia, nā wai like ʻole i paʻa i ka hau, a me ke kupa hoʻi, i loko o ka huina wai e pono ai. ʻOno nō hoʻi ka wai niu kekahi!
Of course athletes need extra water! Anyone with a fever or illness also needs to be offered more water. Drink additional water when the weather is hot!
Drinking water may be more enjoyable when fresh fruits or fruit juices are added. Flavored gelatin, frozen treats, and soups also count toward your water supply. Coconut water is delicious too! 16 17

13. Drink water! Be blessed with God’s heavenly miracle every day!
He paka ua mai ka lani mai kā kākou wai e inu ai. Mālama ʻia ka wai i loko o nā ʻāina kumu wai, ma lalo hoʻi o ka honua.
E inu i ka wai! E pōmaikaʻi nō ke kino i nā lā a pau i ka hana ʻanolani a ke Akua!
The water we drink is raindrops from heaven. Rain is carefully stored in watersheds beneath the ground.
Drink water! Be blessed with God’s heavenly miracle every day! 18 19

14. Mokuna ‘Elua
Chapter 2
ʻAi Ē! ʻAi Lā!
Eat! Enjoy! 21

15. E ʻai! E leʻa hoʻi! Ma ka ʻai ʻana i nā ʻano meaʻai like ʻole, pēlā nō e lawa ai nā māhunaola e pono ai ke kino.
Pono ke kino i kekahi mau ʻano ʻokoʻa o nā māhunaola, e laʻa ka polokina, nā witamina, nā minelala, ka momona a me nā pono ʻē aʻe e holo maikaʻi ai ka hana kino.
Eat! Enjoy! Eating a variety of foods will meet the body’s requirement for necessary nutrients.
The body requires a number of nutrients including protein, vitamins, minerals, fat and other elements to function properly. 22 23

16. Ka Hua ʻAi a me Ka Lau ʻAi Fruits and Vegetables
He pūʻolo waiwai kēlā me kēia hua ʻai a lau ʻai nō hoʻi i piha pono i nā witamina a me nā minelala. Ke hoʻohui ʻia mai ua mau mea nei me nā māhuaola ʻē aʻe, ulu a ikaika mai nō ka mākala, ka ʻili, ka “hana a ka lolo,” a me nā aʻa lolo.
Hoʻōla mai nō ka hua ʻai! Pale aku ka hua ʻai i ka maʻi o ke kino a hoʻoikaika nō hoʻi i ke kino i ka wā loʻohia.
Each fruit and vegetable is a precious treasure of rich vitamins and minerals. When vitamins and minerals are combined with other nutrients our muscles, skin, “brain work,” and nerves grow strong.
Fruits heal! Fruits protect the body from illness and keep our body strong during times of stress. 24 25