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Hekili Apao - Certified Fitness Trainer and Chef

Information below provided by: Hekili T. Apao Sous Chef / Adjunct Professor Mobile: 702-556-5313 Office: 702-895-4736 Contact Hekili Apao for personal consultations, fitness assessment and personal chef services.

Proper Health Strategy   Fad diets don’t work properly, for example the Adkins diet. It works but is it the best thing for your body? I understand that people want fast results, but at what cost? Our main focus is to promote proper eating and exercise, thus S.H.A.K.A. (staying healthy and keeping alive)     Don’t Diet / Eat Right! To get started and I know that this is very difficult but vitally important is to avoid fast food at all cost. First off it’s horrible for your body with the high fat, high calorie, and high GI (Glycemic Index). Secondly it’s not quality food; it’s 99cents for a reason. Next avoid soda, processed food, white rice, white breads and high sugar foods. A great reference is a book called “Healthy Eating using the Glycemic Index for optimal health” written by Dr. Susanna Holt. This book gives great examples of proper eating techniques, recipes, and explanations and facts of carbohydrates.    Change your mentality Change your body! Let’s say you own a high performance sports car. How would you treat that car? Would you put the best oil in it, the best fuel, do regular maintenance on it to keep it in the best running condition as possible? Your dam right you would! So why not treat your body the same way? Healthy Cooking Techniques     ·        Grilling- To cook over an open heat source ·        Steaming- To cook by direct contact with steam ·        Poaching- To cook gently in water or some other liquid at 160-180 degrees ·        Baking- To cook food by surrounding them with hot dry air ·        Acidic- To cook with the use of Acidic fruits or vinegar   How each Technique is Healthy for you!     Grilling- Fat drip off meats doing cooking process, and flavor is enhanced by grilling technique   Steaming- No Fat is used in cooking process, steam helps flavors penetrate item   Poaching- No Fat is used in cooking process, flavor is enhanced by flavoring poaching liquid   Baking- Less to no fat is used in this technique. Bake items for a healthier alternative to deep frying (apple chips)     Acidic- The cooking process is more chemical, the acid in citrus fruits or vinegar breaks down the protein which essentially cooks the item. Use this technique for sea food only. How to Utilize each with Examples!     ·        Grilling- Grilled Chicken Breast: Season chicken with preferred seasoning, heat grill, add chicken to grill till cooked, 3-4 min per side.   ·        Steaming- Steamed Halibut: In a peace of foil laver sliced lemons, put season fish on lemons, top fish with fresh cilantro and more lemon slices, seal foil and steam for 10 to 15 min depending on size of fish. (Try substituting different fishes)   ·        Poaching- Poached Salmon: Flavor water with lemon and lime juice, fennel, garlic, ginger, and bay leaves, bring water to proper temperature, when adding fish make sure fish is completely immersed in the liquid. Cook for 10 to 20 min    ·        Baking- Apple Chips: Thinly slice apples, on a baking sheet line with parchment paper spread out thinly sliced apples (make sure apple slices are dry as possible) season with salt and bake at 300 degrees for 30 min or till golden and crispy.   ·        Acidic- Seviche: Mix small chopped halibut, baby scallops, chopped tomatoes, diced jalapeno together, then add acid, lemon juice, lime juice, and tomato juice. Mix well and let sit for 6 to 8 hours. Best of marinated over night.