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Oahu O’ahu known as “The Gathering Place” is the third largest of the Hawaiian Islands. It is home to about two-thirds of the population of the U.S. state of Hawaii. The state capital, Honolulu, is on Oahu’s southeast coast.

Including small associated islands such as Ford Island and the islands in Káneohe Bay and off the eastern (windward) coast, its area is 596.7 square miles making it the 20th largest island in the United States.

Oahu is 44 miles long and 30 miles across. Its shoreline is 227 miles long.

The island is composed of two separate shield volcanoes: the Waianae and Koolau Ranges, with a broad “valley” or saddle (the central Oahu Plain) between them. The highest point is Ka’ala in the Waianae Range, rising to 4,003 feet above sea level.

History The 304-year-old Kingdom of Oahu was once ruled by the most ancient aliʻi in all of the Hawaiian Islands. The first great king of Oahu was Mailikukahi, the lawmaker, who was followed by many generation of monarchs. Kualii was the first of the warlike kings and so were his sons. In 1773, the throne fell upon Kahahana, the son of Elani of Ewa. In 1783 Kahekili II, King of Maui, conquered Oahu and deposed the reigning family and then made his son, Kalanikūpule, king of Oahu. Kamehameha the Great would conquer in the mountain Kalanikupule’s force in the Battle of Nuuanu.

Kamehameha founded the Kingdom of Hawaii with the conquest of Oahu in 1795. Hawaii would not be unified until the islands of Kauai and Niihau surrendered under King Kaumualii in 1810. Kamehameha III moved his capital from Lāhainā, Maui to Honolulu, Oahu in 1845. Iolani Palace, built

Things to do Lanikai Kayaking Visitors to Lanikai can kayak to the nearby twin islands, both noted bird sanctuaries. The larger of the two islands is very popular with the boaters, kayakers, surfers, paddlers and sailors. Its small beach is visited daily and especially on weekends and holidays, when people land, swim or picnic. The islands are a little less than a mile from the south end of Lanikai Beach. Do not attempt the crossing if you are not experienced in the ocean. The crossing is a long upwind and upcurrent swim for novice swimmers. The islands are located seaward of Lanikai Reef, where they are subject to high surf, especially during the winter months. Be careful walking on the windward sides of both islands.

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later by other members of the royal family, is still standing, and is the only royal palace on American soil.

Oahu was apparently the first of the Hawaiian Islands sighted by the crew of HMS Resolution on January 19, 1778 during Captain James Cook’s third Pacific expedition. Escorted by HMS Discovery, the expedition was surprised to find high islands this far north in the central Pacific. Oahu was not actually visited by Europeans until February 28, 1779 when Captain Charles Clerke aboard HMS Resolution stepped ashore at Waimea Bay. Clerke had taken command of the ship after James Cook was killed at Kealakekua Bay (island of Hawaiʻi) on February 14, and was leaving the islands for the North Pacific. With the discovery of the Hawaiian Islands came the introduction of disease, mosquitos and aggressive foreign animals. Although indirect, the simple exposure to these foreign species caused permanent damage to the Native Hawaiian people and environment.

The Imperial Japanese Navy’s attack on Pearl Harbor, Oahu on the morning of December 7, 1941 brought the United States into World War II. The surprise attack was aimed at the Pacific Fleet of the United States Navy and its defending Army Air Forces and Marine Air Forces. The attack damaged or destroyed twelve American warships, destroyed 188 aircraft, and resulted in the deaths of 2,335 American servicemen and 68 civilians (of those, 1,177 were the result of the destruction of the USS Arizona alone).

Today, Oahu has become a tourism and shopping haven. Over five million visitors (mainly from the contiguous United States and Japan) flock there every year to enjoy the quintessential island holiday experience.

Diamond Head Hike The 0.7-mile hike up Diamond Head is considered a moderate climb.

It’ll take about an hour to reach the summit, and half that time for the return. The trail climbs the inside slope of Diamond Head for about 0.6 miles.

It’s a switchback trail with the mountain on one side and a railing on the other. After a lookout point that doubles as a rest stop, the trail takes a steep upward ascent through a series of stairs and tunnels. The last set of stairs is a 99-step climb—just take it slow and steady—that eventually leads to a World War II bunker. From there, the stairs reach an end and you step up to some of the finest panoramic views on Oahu. Take a short walk around and savor the moment. On a clear day, you see forever. Standing atop the lookout, viewing Oahu’s entire leeward side, feeling the trade winds and hearing waves crashing far below, one can’t help but feel humbled to be on this glorious island.

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Exploring Honolulu

7 Must See Landmarks 1) Aloha Tower

A tour of downtown might begin at the Aloha Tower Marketplace, a harborside complex of shops and restaurants surrounding historic Aloha Tower. When it was erected in 1926 to welcome passenger ships arriving at Honolulu Harbor, this 10-story tower was the tallest building in the state.

2) Hawaii Maritime Center

Next door is the Hawaii Maritime Center, which traces Hawaii’s colorful ocean history from the ancient Polynesian voyagers and rowdy whalers to the luxury liners of the 1920s and ’30s.

3) Chinatown

Walk mauka (towards the mountain) and west, and you’ll come to Chinatown bustling area filled with ethnic eateries, lei stands, fresh produce vendors, herbal shops and more. The Chinese Chamber of Commerce of Hawaii offers weekly guided walking tours of Chinatown.

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battles. The building opened in 1969 and remains a unique work of architecture. The cone-shaped chambers symbolize Hawaii’s volcanoes, and the building columns are reminiscent of palm trees. The large pool of water surrounding the building symbolizes the fact that Hawaii is the only island state in the U.S.

6) King Kamehameha Statue

Across the street from Iolani Palace is the Kamehameha statue, which fronts Honolulu’s old judicial building. The bronze statue stands eight feet and six inches high (not including the 10-foothigh base). Every June 11 on King Kamehameha Day, the statue is adorned with beautiful floral leis, some as long as 18 feet in length.

4) Iolani Palace

Heading east on King Street, walk through the main business district until you reach Iolani Palace, the only royal palace standing on American soil. The palace served as the royal residence for Hawaii’s last two monarchs, King Kalakaua and Queen Liliuokalani.

Guided tours are available here five days a week.

5) State Capitol Building

Behind the palace is the State Capitol Building, where the governor and state legislature fight their political

7) Mission Houses Museum

Cross Punchbowl Street to find the Mission Houses Museum, where the first American Protestant missionaries established their headquarters in 1820. The structures you see here include the oldest surviving Western-style buildings in the state. They house a treasure trove of original artifacts, including furniture, books, quilts and other household items that once belonged to missionary families.

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battleship without touching it. Historical information about the attack, shuttle boats to and from the memorial, and general visitor services are available at the associated USS Arizona Memorial Visitor Center, which opened in 1980 and is operated by the National Park Service. The battleship’s sunken remains were declared a National Historic Landmark on May 5, 1989.

The USS Arizona Memorial is one of several sites in Hawaii and elsewhere that are part of the World War II Valor in the Pacific National Monument.

Pearl Harbor

USS Arizona Memorial The USS Arizona Memorial, at Pearl Harbor in Honolulu, Hawaii, marks the resting place of 1,102 of the 1,177 sailors and Marines killed on USS Arizona (BB-39) during the Japanese surprise attack on Pearl Harbor on December 7, 1941 and commemorates the events of that day. The attack on Pearl Harbor and the island of Oʻahu led to the United States’ direct involvement in World War II. The memorial, built in 1962, is visited by more than two million people annually. Accessible only by boat, it straddles the sunken hull of the

Design The national memorial was designed by Honolulu architect Alfred Preis who was detained at Sand Island at the start of the war as an enemy of the country because of his Austrian birth. ] The United States Navy specified the memorial be in the form of a bridge floating above the ship and accommodating 200 people.

The 184-foot-long structure has two peaks at each end connected by a sag in the center of the structure. It represents the height of American pride before the war, the nation’s sudden depression after the attack and the rise of American power to new heights after the war. Critics initially called the design a “squashed milk carton” The architecture of the USS Arizona Memorial is explained by Preis as, “Wherein the structure sags in the center but stands strong and vigorous at the ends, expresses initial defeat and ultimate victory ...

The overall effect is one of serenity. Overtones of sadness have been omitted to permit the individual to contemplate his own personal responses ... his innermost feelings.”

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Lanikai Beach Nestled in the sleepy beach town of Kailua on Oahu’s Windward side, Lanikai Beach is one of Hawaii’s most picturesque and famous beaches. An offshore reef keeps the water calm year-round, offering excellent swimming conditions from January to December. Less than a mile offshore are two small islands that house bird sanctuaries and those looking for an adventure can easily reach the islands by kayak. Other water sports to enjoy on the clear-blue waters include snorkeling (reef fish and sea turtles are common sights), sailing and windsurfing, while half a mile of fine white sand is the perfect setting for sunbathing. Beachgoers should note that parking is limited, as Lanikai Beach is sandwiched between residential housing.

Kailue Beach Park Located approximately one mile up the road from Lanikai Beach, Kailua Beach Park often is cited as one of Hawaii’s best beaches. With nearly three miles of light-colored sand and crystal-clear water, the park is the perfect spot to spend the day.

While many enjoy playing in the gentle waves or learning how to windsurf, the 35acre beach park also boasts a volleyball court and ample picnic areas where families can relax in the shade with a refreshing treat from local eatery Island Snow, a favorite spot of President Obama. Other nearby establishments are perfect for picking up a quick lunch or souvenir, or choose to spend a bit more time and book a room at one of the many local bed and breakfasts or vacation rentals in the area.

Byodo-In Temple TThe Byodo-In Temple is a non-denominational temple located on the island of O’ahu in Hawai’i at the Valley of the Temples. It was dedicated in August 1968 to commemorate the 100-year anniversary of the first Japanese immigrants to Hawaii. The temple is a replica of a 900-year-old Buddhist temple at Uji in Kyoto prefecture of Japan. Contrary to popular belief, it is not a functioning Buddhist temple in the proper sense as it does not host a resident monastic community nor an active congregation. Inside the Byodo-In Temple is a 18 ft (5.5 m) statue of the Lotus Buddha, a wooden image depicting Amitabha. It is covered in gold and lacquer. Outside is a three-ton, brass peace bell. Surrounding the temple are large koi ponds that cover a total of two acres (8,000 m²). Around those ponds are lush Japanese gardens set against a backdrop of towering cliffs of the Ko’olau mountains. The gardens are home to sparrows and peacocks. The temple covers 11,000 sq ft (1,000 m2).

The Byodo-In Temple is visited and used by thousands of worshipers from around the world. It welcomes people of all faiths to participate in its traditions. Apart from worship, the temple grounds are also used for weddings and office meetings.

Ho’omaluhia Botanical Garden The Hoʻomaluhia Botanical Garden (approximately 400 acres) is a botanical garden located at 45-680 Luluku Road, Kāne’ohe, Oahu, Hawaii. It is part of the Honolulu Botanical Gardens, and is open daily, without charge, except for Christmas Day and New Year’s Day. The garden was established in 1982, and designed and built by the United States Army Corps of Engineers for flood protection. It is a rainforest garden, with plantings from major tropical regions around the world, grouped into distinct collections that focus on Africa, Hawaii, India and Sri Lanka, Malaysia, Melanesia, the Philippines, Polynesia, and the tropical New World. Special emphasis is placed on conserving plants native to Hawaii and Polynesia, as well as arecaceae, aroids, and heliconias.

The garden includes a lake (32 acres) and walking trails, as well as a day use area, campgrounds, and a visitor center with lecture room, exhibition hall, workshop, and botanical library.

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The Waikiki Aquarium developed the first displays of living Pacific corals in the United States in 1978 using water from a seawater well and natural sunlight. A special surge device was developed later to allow culture of staghorn and table corals (Acropora spp.). Some of the corals at the Waikiki Aquarium are over 30 years old.

The Waikiki Aquarium was the second aquarium in the world, and the first in the United States, to maintain the chambered nautilus (Nouméa Aquarium was first) and the first in the world to produce viable Nautilus embryos.

The Waikiki Aquarium is an aquarium in Honolulu, Hawaii, United States. Founded in 1904, it is the second oldest public aquarium in the United States. Since 1919, the Waikiki Aquarium has been an institution of the University of Hawaii at Manoa.

Other “firsts” for the Waikiki Aquarium were displays of the blacktip reef sharks (Carcharhinus melanopterus) ca. 1957; broadclub cuttlefish (Sepia latimanus) in 1978; a mahimahi hatchery and exhibit (Coryphaena hippurus) in 1991; and the giant clam (Tridacna gigas) in 1979. The largest giant clam at the Waikiki Aquarium was acquired from the Micronesian Mariculture Demonstration Center in Palau in June 1982 and was estimated to be five-years old at that time. At 38 years old in 2016, it is the longest-lived giant clam in any aquarium in the world.

Built next to a living coral reef on the Waikiki shoreline, the Waikiki Aquarium is home to more than 3,500 organisms of 490 species of marine plants and animals. Each year, over 330,000 people visit, and over 30,000 schoolchildren participate in the Aquarium’s education activities and programs. The Waikiki Aquarium was designated a Coastal Ecosystem Learning Center of the Coastal America Partnership federal program.

The Waikiki Aquarium has won national awards for its exhibits and aquatic culture methods: Association of Zoos and Aquarium (AZA) Bean Award for Nautilus propagation (1991); AZA/ Munson Conservation Award for “Corals are Alive” exhibition (1999); AZA/Munson Conservation Exhibit Award (2003); and the AZA Bean Award for the “South Pacific Habitat” exhibition (2003).

Waikiki Aquarium

SuperFoods Super Foods Health and wellness are profoundly impacted by the food we choose to eat. One of the most spectacular scientific advancements of modern medicine has been the recognition that the majority of chronic diseases are directly linked to diet – both in terms of cause and prevention. Diet-related chronic diseases include all forms of cardiovascular disease (heart attacks, strokes, high blood pressure, high cholesterol), metabolic syndrome, type 2 diabetes, osteoporosis, obesity, many forms of cancer (1/3 of all cancers are directly relate to diet). This is a 2-pronged issue – meaning some foods promote disease (trans fats, saturated fats, refined carbs, excess sugar, excess sodium, etc.), while some foods provide powerful disease protection (fruit, veggies, whole grains, beans, nuts, olive oil, oily fish, etc.).

beating out 49 other fruits and vegetables and have potent anti-inflammatory power too.

Servings – Strive for a serving of berries daily! Frozen are just as nutritious as fresh. ½ cup is a standard serving.

Health and wellness promoting diets should include the following superfoods: Blueberries - Considered one of the healthiest fruit you can eat. Believe it or not, the diminutive blueberry is power packed full of life-preserving agents. They contain more than a dozen vitamins and minerals, but are most special because of the spectacular array of disease-busting phytochemicals they provide. They are the reigning world champion antioxidant food,

The lack of omega 3 fats in the standard American diet is one of the most serious but unrecognized nutritional problems this country faces. Salmon is also loaded with vitamin D – the new superstar vitamin that plays a key role in broad spectrum disease protection. Unlike its farm raised counterpart, wild Alaskan salmon is very low in environmental contaminants.

Servings – Have 2-3 servings a week for best results.

Wild Alaskan Salmon - This superstar protein is one of the best dietary sources of omega 3 fats. This very special class of polyunsaturated fat is an essential nutrient critical for maintaining a healthy cardiovascular system, controlling excess inflammation and having a healthy brain.

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Almonds - Almonds are a fantastic source of a vegetable protein, fiber, and hearthealthy fats. In addition, they contain a special form of vitamin E, called gamma tocopherol, thought to play an important role in preventing cancer and heart disease. Compelling medical studies have revealed that having an ounce (a small handful) of nuts, 5 or more days a week can reduce your cardiovascular risk by 3050%!

Servings – A small handful of almonds (about 1 oz.) 5 or more days a week.

Green Tea - Considered the beverage of choice in many cultures around the world, this superstar provides one of the easiest and quickest ways to infuse our bodies and brains with antioxidants. Antioxidants are special chemicals that protect our bodies from cancer, heart disease, cataracts, arthritis, skin wrinkling, and even the aging process itself. Brewed tea has more antioxidant power than any other fruit or vegetable. When I need a mental and physical lift, I enjoy a cup of freshly brewed green tea.

Broccoli - Like other non-starchy vegetables, broccoli is filled with health promoting vitamins, minerals, and fiber. It is naturally low in calories and contains over 150 health promoting phytochemicals, including sulfurophane, now famous for its potent cancer protective powers.

Servings – Consume at least 1 cruciferous veggie daily. Broccoli is certainly one of the healthiest of the bunch. 1/2 cup is a serving.

Servings – 2-3 cups daily.

Kale - This superstar dark leafy green is without a doubt one of the healthiest foods you can eat, providing more nutrition per unit calorie than almost any other food. Kale tops the list of the most potent antioxidant vegetables and provides 17 essential nutrients including 100% of the adult RDA for vitamin A and vitamin C in a single serving.

It is an especially rich source of the phytochemicals lutein and zeaxanthin now famous for promoting eye and vision health.

Oranges - This refreshing fruit is a great source of vitamin C, folate, and fiber – a terrific trio for heart health. In addition, this special food contains every known class of natural anticancer compounds making them nature’s perfect “anticancer package”.

Servings – The more the better! Strive for a serving of dark leafy greens daily. A serving is 1 cup in the raw form.

Servings – Consume a piece of citrus daily. Any citrus will do, but oranges are the superstars.

Red Onions - Although they quite literally bring us to tears, the organosulfur phytochemicals unique to onions and the other members of the allyl food group (garlic, leeks, chives, and scallions) are truly medicinal in their power to protect our health.

These compounds provide potent anticancer properties along with valuable blood-thinning effects useful for maintaining healthy heart and arteries. Red onions also provide one of the richest food sources of quercitin, with well know antioxidant and anti-inflammatory power. The health benefits of red onions are optimized when eaten raw or lightly steamed.

Servings – As regularly as possible – optimal to include daily. There is plenty of goodness in a couple of slices.

Whole Oats - This whole grain is a rich source of several important minerals, B vitamins, and vitamin E. Oats are naturally low in calories, provide healthy vegetable protein, and are one of the best dietary sources of soluble fiber. The special type of soluble fiber found in oats, called beta glucan, is a very effective cholesterol lowering agent and has been shown to help stabilize blood glucose and insulin levels in type 2 diiabetics. Old fashioned and steel cut oats are the healthiest form.

Servings – ½ cup (cooked) or more daily.

Extra Virgin Olive Oil - This highly flavored oil protects the heart and arteries through four separate mechanisms. It contains a potent class of antioxidant phytochemicals called polyphenols that can actually dilate arteries. It is not surprising that cultures that consume lots of olive oil have lower rates of cancer, Alzheimer’s disease, and heart disease.

Servings – Daily. This should be the oil of choice for all. For optimal results, use in cold foods, room temperatyre foods or low-heat dishes. 2-4 TBS daily.

Beans - This economical superstar food comes in over 24 varieties. Beans are versatile, very satisfying, packed with health promoting nutrients and have been shown to lower your cholesterol, protect your heart, decrease your risk of some cancers, stabilize your blood glucose and insulin levels and aid in weight loss – and of course they are delicious too!

Servings – Strive for a serving daily. Fresh, frozen, or dried are best. Canned are acceptable, but higher in sodium. ½ cup is a serving.

Fun Facts • Oahu is 44 miles long, 30 miles wide, 112 miles around and is the third-largest island in the Hawaiian chain of 132 islets, atolls and reefs stretching from kure atoll in the northwest to the big island of Hawaii in the southeast.

• Honolulu is the largest city in the world. That is because Hawaii’s State Constitution states that any island not named as belonging to a county belongs to Honolulu. This makes the entire island of Oahu, where Honolulu is located, plus all the other small, uninhabited islands, islets and atolls part of Honolulu. Honolulu is about 1,500 miles long. It would span from Los Angeles, California to Denver, Colorado. How many people know that Oahu fun fact?

• Lolani Palace, located in downtown Honolulu, is the only Royal Palace in the United States.

• Lolani Palace had electricity 4 years before the White House, Windsor Palace and the Imperial Palace of Japan. It had the first telephone system in Honolulu and was the first palace in the world to install flush toilets. It also had copper lined bathtubs built to accommodate monarchs of Royal proportions; The queens tub is 6.5 feet long and the King’s tub is 7 feet long.

• Oahu is home to the world’s largest wind generator. The windmill is located on the top of a 20 story tower. It has two blades, each measuring 400 feet in length.

• Foster Botanical Garden near Iolani Palace was built in 1855, which makes it the oldest garden in Hawaii.

• Foster Botanical Garden has earned national recognition for it’s Prehistoric Glen. The Glen contains some of the oldest plant forms on Earth. Some of these plants are from the dinosaur age. Each plant is organized and displayed in chronological order.

• Waikiki attracts 72,000 visitors each day. That is 44 percent of all visitors on all of the islands. How is that for an Oahu fun fact.

• Honolulu is the second most expensive city in the United States. Anchorage, Alaska is the most expensive.

• The Hang Loose sign (shaka sign) was made popular on the north shore of Oahu in Laie. It was a unique greeting representing a famous leader Hamana Kalilii a local leader who lost three fingers from his right hand in an industrial accident. When he waved at somebody, it looked like the hang loose sign.

• Hawaii is the only State in the United States that continually grows larger. This is due to volcanic activity that flows into the ocean and cools and forms new land.

• In 1884, King Kamehameha V offered to sell a strip of land running from downtown Honolulu to Diamond Head to Eliza Sinclair, a rancher’s widow from New Zealand, for $10,000.00. She looked at the land and turned him down because the land wasn’t fit to raise cattle.

This priceless land is now known as Waikiki.

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adise, Hawaiian Style, Tora! Tora! Tora!, Hawaii Five-O, and Magnum, P.I., shot footage at the bay.

Hanauma Bay

Hanauma is a marine embayment formed within a tuff ring and located along the southeast coast of the Island of Oʻahu in the Hawaii Kai neighborhood of East Honolulu, in the Hawaiian Islands.

Hanauma is one of the most popular tourist destinations on the Island and has suffered somewhat from overuse. At one time, this popular tourist destination accommodated over three million visitors per year. In 1956, dynamite was used to clear portions of the reef to make room for telephone cables linking Hawaii to the west coast of the US. The word hana means bay in the Hawaiian language (the usual addition of bay in its name is thus redundant). There are two etymological interpretations of the second part of its name. One interpretation derives it from the Hawaiian word for curve, referring to either the shape of the feature or to the shape of the indigenous canoes that were launched there. Another stems from the indigenous hand-wrestling game known as “Uma”.

Hanauma is both a Nature Preserve and a Marine Life Conservation District (the first of several established in the State of Hawaiʻi). Reflecting changes in attitude, its name has changed over time from Hanauma Bay Beach Park to Hanauma Bay Nature Preserve. Visitors are required by law to refrain from mistreating marine animals or from touching, walking, or otherwise having contact with coral heads, which appear much like large rocks on the ocean floor (here, mostly seaward of the shallow fringing reef off the beach). It is always recommended to avoid contacting coral or marine rocks as cuts to the skin can result and neglecting such wounds may bring medical problems.

About 400 species of fish are known to inhabit the bay. Hanauma Bay is known for its abundance of Green sea turtles, Chelonia mydas, known as Honu. Hanauma is a nursery ground for the immature turtles, which have their nesting grounds at French Frigate Shoals. It is also known for its abundance of parrotfish.

Coral bleaching due to global warming has affected the coral reefs in Hanauma.

In 2014 and 2015, 47% of the corals at Hanauma Bay Nature Preserve suffered from coral bleaching, close to 10% of the corals in the nature preserve died.

Due to the lack of fresh water in the vicinity, the area was not inhabited, although archeologists have found fishing tools and other indications of human presence there. The bay was used as a recreational area by aliʻi (Hawaiian nobility), including King Kamehameha and Queen Ka‘ahumanu, who fished, entertained visitors, and sponsored games there. It was also used as a layover and as a navigational lookout point, since the waters between Oʻahu and Molokaʻi are at times difficult.

Hanauma Bay was purchased from the Bernice Pauahi Bishop estate by the City and County of Honolulu, and subsequently opened for public use. It was initially a favorite fishing and picnic spot for residents who were willing to travel out to the bay. In the 1930s the road along Hanauma Bay’s corner of Oahu was paved and a few other amenities provided that made it easier to visit the beach and reef. After the 1941 attack on Pearl Harbor, barbed wire was placed at the beach and a bunker was constructed for use by sentries. The Bay area reopened after the war and became even more visitor friendly after blasting in the reef for a transoceanic cable provided room for swimming. Hawaii-themed films and television shows, including Blue Hawaii, Par-

In 1967 it was set apart by the State division of Fish and Game as a Marine Protected Area, a term used generically to describe any marine area that had some or all of its resources protected. In Hanauma Bay’s case everything became protected, from the fish to the reef, to the sand itself. A volunteer group set up a booth at the beach and began teaching visitors about conservation of the reef and fish who lived there. More changes in the 1970s by the City cleared more area in the reef for swimming, made an additional parking lot, and shipped in white sand from the North Shore, leaving Hanauma Bay increasingly more attractive to visitors.

By the late 1980s the bay had become a major attraction on Oahu. Tourists were brought in by the busload and sometimes as many as 13,000 visitors descended on the beach in one day. Most were uneducated about the fragile marine ecosystem and, unwittingly, “these crowds stirred up sediment, disturbed and trampled the coral and algae, dropped trash, fed the fish and left a slick of suntan lotion on the bay’s surface.” Consequently, the beautiful multicolored coral reef closest to the beach died; only its blackened skeleton is visible today.

By 1990 overuse of the beach and surrounding area was a real problem, with visitors walking on the reef, swarming the surrounding areas, parking on the grass and on the sides of the road. Commercial filming was banned during that year.

Measures were taken to limit use and so visitor access was limited to the parking lot, and when it was full everyone after was turned away. In 1997, the city of Honolulu levied an entrance fee on non-residents of the state, leading to a class action lawsuit by a visitor, which was settled in favor of the city during 2004.

Then in August 2002 the Marine Education Center was opened at the entrance to the bay, where still today new visitors must watch a short film and receive instruction about conservation of the Bay’s resources. Upon watching the film, visitors are allowed to sign a form and skip any subsequent film if they should return within the following 365 days.

Today Hanauma Bay sees an average of 3000 visitors a day, or around 90000 visitors a month. The majority are tourists.

The bay is closed to tourists on Tuesdays in order to allow the fish a day of feeding without interruption by swimmers.

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during World War II would be laid to rest in the Punchbowl. Despite the Army’s extensive efforts to inform the public that the star- and cross-shaped grave markers were only temporary, an outcry arose in 1951 when permanent flat granite markers replaced them.

National Memorial Cemetery of the Pacific

The National Memorial Cemetery of the Pacific (informally known as Punchbowl Cemetery) is a national cemetery located at Punchbowl Crater in Honolulu, Hawaii.

It serves as a memorial to honor those men and women who served in the United States Armed Forces, and those who have given their lives in doing so. It is administered by the National Cemetery Administration of the United States Department of Veterans Affairs and is listed on the National Register of Historic Places. Millions of visitors visit the cemetery each year, and it is one of the most popular tourist attractions in Hawaii. was refused in succession by Governors Ben Cayetano and Linda Lingle.

In February 1948, Congress approved funding and construction began on the national cemetery. Since the cemetery was dedicated on September 2, 1949, approximately 53,000 World War I, World War II, Korean War, and Vietnam War veterans and their dependents have been interred. The cemetery now almost exclusively accepts cremated remains for above-ground placement in columbaria; casketed and cremated remains of eligible family members of those already interred there may, however, be considered for burial.

Prior to the opening of the cemetery for the recently deceased, the remains of soldiers from locations around the Pacific Theater—including Guam, Wake Island, and Japanese POW camps—were transported to Hawaii for final interment. The first interment was made January 4, 1949.

The cemetery opened to the public on July 19, 1949, with services for five war dead: an unknown serviceman, two Marines, an Army lieutenant and one noted civilian war correspondent Ernie Pyle. Initially, the graves at National Memorial Cemetery of the Pacific were marked with white wooden crosses and Stars of David—like the American cemeteries abroad—in preparation for the dedication ceremony on the fourth anniversary of V-J Day. Eventually, over 13,000 soldiers and sailors who died

The National Memorial Cemetery of the Pacific was the first such cemetery to install Bicentennial Medal of Honor headstones, the medal insignia being defined in gold leaf. On May 11, 1976, a total of 23 of these were placed on the graves of medal recipients, all but one of whom were killed in action.

In August 2001, about 70 generic “Unknown” markers for the graves of men known to have died during the attack on Pearl Harbor were replaced with markers that included USS Arizona after it was determined they perished on this vessel. In addition, new information that identified grave locations of 175 men whose graves were previously marked as “Unknown” resulted in the installation of new markers in October 2002.

The National Memorial Cemetery of the Pacific contains a “Memorial Walk” that is lined with a variety of memorial markers from various organizations and governments that honor America’s veterans. As of 2012, there were 60 memorial boulders (bearing bronze plaques) along the pathway. Additional memorials can be found throughout the National Memorial Cemetery of the Pacific—most commemorating soldiers of 20th-century wars, including those killed at Pearl Harbor.

After their retreat in 1950, dead Soldiers and Marines were buried at a temporary military cemetery near Hungnam, North Korea. During Operation Glory, which occurred from July to November 1954, the dead of each side were exchanged; remains of 4,167 US soldiers/Marines were exchanged for 13,528 North Korean/Chinese dead. In addition 546 civilians who died in United Nations prisoner of war camps were turned over to the South Korean Government. After “Operation Glory” 416 Korean War “unknowns” were buried in the Punchbowl Cemetery. According to one report, 1,394 names were also transmitted during “Operation Glory” from the Chinese and North Koreans (of which 858 names proved to be correct); of the 4,167 returned remains were found to be 4,219 individuals of whom 2,944 were found to be Americans of whom all but 416 were identified by name. Of 239 Korean War unaccounted for: 186 not associated with Punchbowl unknowns (176 were identified and of the remaining 10 cases four were

non-Americans of Asiatic descent; one was British; three were identified and two cases unconfirmed). Fifty-seven years after the Korean War, remains of two of the “Punchbowl unknowns” were identified— both from the 1st Marine Division. One was Pfc. Donald Morris Walker of Support Company/1st Service Battalion/1st Marine Division who was KIA December 7, 1950 and the other was Pfc. Carl West of Weapons Company/1st Battalion/7th Regiment/1st Marine Division who was KIA December 10, 1950.

In 2011 remains of an unknown USAF pilot from Operation Glory were identified from the “Punchbowl Cemetery”; POW remains from “Operation Glory” were also identified in 2011.

From 1990 to 1994, North Korea excavated and turned over 208 sets of remains— possibly containing remains of 200–400 US Servicemen—but few identifiable because of co-mingling of remains. In 2011 remains were identified.

From 1996 to 2006, 220 remains were recovered near the Chinese border. In 2008, a total of 63 were identified (26 World War II; 19 Korea; 18 Vietnam) (Among those identified: January 2008 remains of a Michigan soldier. In March 2008, remains of an Indiana soldier and an Ohio soldier were identified). According to a report June 24, 2008, of 10 Korean War Remains disinterred from the “Punchbowl Cemetery” six have been identified. From January to April 2009, a total of twelve Unknowns have been identified—three from World War II; eight from Korean War; one from Vietnam. In 2011 remains returned in 2000 were identified.

In 1964, the American Battle Monuments Commission erected the Honolulu Memorial at the National Memorial Cemetery “to honor the sacrifices and achievements of American Armed Forces in the Pacific during World War II and in the Korean War”. The memorial was later expanded in 1980 to include the Vietnam War. The names of 28,788 military personnel who are missing in action or were lost or buried at sea in the Pacific during these conflicts are listed on marble slabs in ten Courts of the Missing which flank the Memorial’s grand stone staircase.

The Honolulu Memorial is one of three war memorials in the United States administered by the American Battle Monuments Commission; the others are the East Coast Memorial to the Missing of World War II in New York and the West Coast Memorial to the Missing of World War II in San Francisco.

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tional Register of Historic Places in 1977.

Before this light was constructed, the location was considered to be of vital importance to maritime commerce, and greatly in need of a navigational aid.

Lyon Arboretum

The Harold L. Lyon Arboretum is a 200-acrearboretum and botanical garden managed by the University of Hawaiʻi at Mānoa located at the upper end of Mānoa Valley in Hawaiʻi.

Much of the Arboretum’s botanical collection consists of an artificial lowland tropical rainforest with numerous trails and small water features.

The Manoa Arboretum was established in 1918 by the Hawaiian Sugar Planters’ Association to demonstrate watershed restoration and test various tree species for reforestation, as well as collect living plants of economic value. The original director of the arboretum was Dr. Harold L. Lyon, a botanist from Minnesota who was plant pathologist for the HSPA. During his tenure, Lyon planted nearly 2,000 species of trees on the site.

In 1953, at Lyon’s urging, the HSPA conveyed the arboretum site to the University of Hawaiʻi, with the stipulation that the site continue to be used as an arboretum and botanical garden in perpetuity. After Lyon’s death in 1957, the arboretum was renamed in his honor.

Today, the Arboretum continues to develop its extensive tropical plant collection, while emphasizing native Hawaiian plants, such as Pritchardia spp. (palms). Its over 15,000 accessions focus primarily on the monocot families of palms, gingers, heliconias, bromeliads, and aroids. Native and Polynesian cultivated and wild species are displayed in the ethnobotanical, native ecosystems, and Hawaiian sections of the gardens. The Lyon Arboretum also maintains an active seed bank.

Lyon Arboretum is adjacent to land owned by the City & County of Honolulu’s Board of Water Supply as well as State conservation land and the site of the former Paradise Park. Paradise Park was a theme park with trained bird shows and the Treetops Restaurant, and is frequently confused with Lyon Arboretum, but these are separate entities. Funds to purchase the Paradise Park parcel were appropriated by the state in 2002, but the purchase was refused in succession by Governors Ben Cayetano and Linda Lingle.

Makapuu Point Light

The Makapuu Point Light on the island of Oahu has the largest lens of any lighthouse in the United States. It was listed on the Na-

Makapu’u Point is the southeastern most point of Oahu (in the Makapuʻu region) and the landfall for all traffic from the American west coast to Honolulu. With the 1887 Constitution of the Kingdom of Hawaii, which began definite steps towards annexation, shipping interests began to clamor for a lighthouse at the point, beginning with an 1888 petition. In 1890 Lorrin A. Thurston, minister of the interior for the kingdom, directed that inquiries be made with a British firm for a lens and other equipment. The light remained stuck in the planning stage, however, until after annexation, and indeed until 1906, when the United States House of Representatives passed a bill with an appropriation for construction.

In the interim, the size of the planned optic grew considerably. Thurston’s original request was met with a specification for a third-order Fresnel lens, but as time passed plans were upgraded to use a second-order, and then a first-order lens.

At the 1893 World’s Columbian Exposition in Chicago (or “Chicago World’s Fair”), the United States Lighthouse Board prominently displayed “its ‘state of the art’ wares and engineering achievements.” Prominently featured was “the engineering marvel” of Spectacle Reef Light and a 111-foot-tall (34 m) skeletal cast iron lighthouse tower (reassembled as the Waackaack Rear Range Light off the shore of Keansburg, New Jersey, after the exposition).

Also displayed were a number of Fresnel lenses, including a stunning third-order Fresnel lens that had been awarded first prize at a Paris glass exhibition. The lens featured alternating red and white panels, and had been ordered for installation in the Point Loma lighthouse in California. The coincidental conclusion of construction of the new Chicago Harbor Light and the close of the Exhibition prompted the Lighthouse Board to keep the lens in Chicago. The lens was installed in the lantern room of the new tower in Chicago, where it remained for nearly 100 years.

Also displayed at the fair was a hyperradiant Fresnel lens – the largest size ever made, “off the chart” of sixth through first Order. This lens was on hand when it was

decided to build and outfit the Makapuu Point Light. Rather than order a new lens, the huge optic construction – twelve feet tall and with over a thousand prisms – would be used at the new Makapuu Point Light.

Makapuu Point Light thereby became the only U.S. light with such a lens, and ever since its activation in 1909, it has had the distinction of having the largest lens in U.S. service.

In addition to being the largest lens in the United States at the time of its construction, this was the second highest focal plane, after Cape Mendocino Light in California, which is at 422 feet (129 m). It is now the third highest light in the U.S., behind the 462-foot (141 m) Old Point Loma lighthouse and Cape Mendocino. It is still an active aid to navigation.

Originally, the light was provided with a three-mantle oil vapor lamp. To start the lamp, a supplementary alcohol burner was required, and this was the source of a tragedy in 1925. The first and second assistant keepers were changing watches in the wee hours of April 25 when the former suggested to the latter that the alcohol reservoir be filled. This was accomplished, but some of the alcohol spilled. The first assistant lit a match, triggering an explosion. The second assistant was standing in the doorway and escaped serious injury, but the first assistant, Alexander Toomey, was badly burned and died the next day. His pregnant wife gave birth to a daughter shortly thereafter, and three months later she, too, died.

Two years later the lighthouse was equipped with a radio beacon, the first in Hawaii. As this required a generating station, the lamp was changed from oil vapor to a 500W incandescent bulb. The light was automated in 1974, the radiobeacon having been discontinued the previous year.

Shortly thereafter the lighthouse keeper’s quarters were used to house witnesses in the federal tax evasion case of Wilford “Nappy” Pulawa.

The isolated location left the buildings vulnerable to vandalism, including a 1984 incident in which a hole was shot in the lens.

In 1987 the Coast Guard declared much of the land around the light surplus, and it was turned over to the State of Hawaii. One of the buildings was then seized by an armed group of native Hawaiians as part of a land ownership protest; after several weeks, however, the squatters were evicted without bloodshed, and buildings were razed.

The light remains in control of the Coast Guard, surrounded by state-owned land; the trail leads to the light, and it is a popular destination for hikers.

The light is marked as white with red lantern. However, it used to be marked with a black lantern, and some sources erroneously indicate that as the present markings.

The lighthouse sits high on a volcanic point.

The rocky cliffs are popular with hang gliders.

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tails in her last will and testament. In 1898, Bishop had Hawaiian Hall and Polynesian Hall built on the campus, in the popular Richardsonian Romanesque architectural style. The Pacific Commercial Advertiser newspaper dubbed these two structures as “the noblest buildings of Honolulu”.

Bernice Pauahi Bishop Museum

The Bernice Pauahi Bishop Museum, designated the Hawaiʻi State Museum of Natural and Cultural History, is a museum of history and science in the historic Kalihi district of Honolulu on the Hawaiian island of O’ahu. Founded in 1889, it is the largest museum in Hawai’i and has the world’s largest collection of Polynesian cultural artifacts and natural history specimens.

Besides the comprehensive exhibits of Hawaiiana, the museum’s total holding of natural history specimens exceeds 24 million, of which the entomological collection alone represents more than 13.5 million specimens (making it the third-largest insect collection in the United States). The museum is accessible on public transit: TheBus Routes A, 1, 2, 7, 10.

The museum complex is home to the Richard T. Mamiya Science Adventure Center.

Charles Reed Bishop (1822–1915), a businessman and philanthropist, co-founder of the First Hawaiian Bank and Kamehameha Schools, built the museum in memory of his late wife, Princess Bernice Pauahi Bishop (1831–1884). Born into the royal family, she was the last legal heir of the Kamehameha Dynasty, which had ruled the Kingdom of Hawaiʻi between 1810 and 1872. Bishop had originally intended the museum to house family heirlooms passed down to him through the royal lineage of his wife.

Bishop hired William Tufts Brigham as the first curator of the museum; Brigham later served as director from 1898 until his retirement in 1918.

The museum was built on the original boys’ campus of Kamehameha Schools, an institution created at the bequest of the Princess, to benefit native Hawaiian children; she gave de-

Today both halls are listed on the National Register of Historic Places.

Hawaiian Hall is home to a complete sperm-whale skeleton, accompanied by a papier-mâché body suspended above the central gallery. Along the walls are prized koa wood display cases; today this wood in total is worth more than the original Bishop Museum buildings.

In 1940, Kamehameha Schools moved to its new campus in Kapālama, allowing the museum to expand at the original campus site. Bishop Hall, first built for use by the school, was adapted for museum use. Most other school structures were razed, and new museum facilities were constructed. By the late 1980s, the Bishop Museum had become the largest natural and cultural history institution in Polynesia.

In 1988, construction of the Castle Memorial Building was begun. Dedicated on January 13, 1990, Castle Memorial Building houses all the major traveling exhibits that come to the Bishop Museum from institutions around the world.

The Richard T. Mamiya Science Adventure Center opened in November 2005.

The building is designed as a learning center for children, and includes many interactive exhibits focused on marine science, volcanology, and related sciences.

The museum library has one of the most extensive collections of books, periodicals, newspapers and special collections concerned with Hawai’i and the Pacific. The archives hold the results of extensive studies done by museum staff in the Pacific Basin, as well as manuscripts, photographs, artwork, oral histories, commercial sound recordings and maps.

Many of Hawaiʻi’s royalty, including Bernice Pauahi Bishop and Queen Liliʻuokalani, deposited their personal papers at Bishop Museum. Manuscripts in the collection also include scientific papers, genealogical records, and memorabilia.

The book collection consists of approximately 50,000 volumes with an emphasis on the cultural and natural history of Hawai’i and the Pacific, with subject strengths in anthropology, music, botany, entomology, and zoology. The library provides extra access to the collection of published diaries, narratives, memoirs, and other writings relating to 18th- and 19th-century Hawai’i.

USS Bowfin Submarine Museum & Park

USS Bowfin (SS/AGSS-287), a Balao-class submarine, was a boat of the United States Navy named for the bowfin fish. Since 1981, she has been open to public tours at the USS Bowfin Submarine Museum and Park in Pearl Harbor, Hawaii, next to the USS Arizona Memorial Visitor Center.

Bowfin was laid down by the Portsmouth Naval Shipyard at Kittery, Maine, on 23 July 1942, and launched on 7 December 1942 by Mrs. Jane Gawne, wife of Captain James Gawne, and commissioned on 1 May 1943, Commander Joseph H. Willingham in command.

The submarine is owned and operated by the Pacific Fleet Submarine Memorial Association, and is now part of the USS Bowfin Submarine Museum & Park in Pearl Harbor, on the island of Oahu, Hawaii. Visitors can tour the submarine with an audio narration of life in the vessel during World War II. The park’s museum features exhibits and artifacts about submarines and the history of the United States Submarine Service, including detailed models, weapon systems, photographs, paintings, battleflags, recruiting posters, and a memorial honoring the 52 American submarines and the more than 3,500 submariners lost during World War II. The museum’s other exhibits include a Kaiten torpedo and a 40-mm quad gun, along with Poseidon C-3 and Regulus I missiles. The park is located within walking distance of the visitor center for the USS Arizona Memorial and it is across the Harbor from the Battleship Missouri Memorial.

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Juicing

What exactly is Juicing, Anyway?

Juicing is the process of extracting the juice from fresh fruits and vegetables. A small kitchen appliance known as a juicer is used to extract the juice (not the pulp), and these can range in price from $50 to $500. Fresh juices should not be confused with smoothies, which are usually made in a blender, food processor, or high-powered juicer and include the fibrous pulp of the fruit and vegetable ingredients.

Types of Juicers: ‘’Fast’’ Juicers This type of juicer is one of the most common varieties you’ll find on the market.

A fast juicer (or centrifugal juicer) grinds your fruits and veggies and then pushes the extracted juice through a strainer by spinning at a very high speed. The pulp is extracted and ejected into a special compartment, usually near the back of the juicer. This type of juicer produces pulp-free juice very quickly, but it also tends to extract less juice than other types of juicers. This type of juicer also generates more heat than other types, which some experts say could compromise the nutrients in the produce.

“Slow” Juicers This juicer produces juice in two steps, using one or two gears. First, it crushes the fruits and veggies, and then it presses out the juice. These types of juicers take longer to produce juice, and they tend to be more expensive than most centrifugal juicers. However, they are said to extract more nutrients from the produce. They yield a thick juice with more pulp, yet still produce some pulp extract in a separate compartment.

Reasons to Juice: • Juicing allows your digestive system to rest, so that energy may go into elimination, recovery and healing, instead of digestion. During this time, cells can repair themselves and detoxify. Freshly pressed juices provide enzymes as well as vitamins and minerals that are easily assimilated.

• Juicing will help to break down the vegetables, making it easier to assimilate, so you will receive most of the nutrition.

• Juicing allows you to consume more vegetables than you normally would. Some people may find eating vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.

• You can add a wider variety of vegetables in your diet. Many people eat the same vegetables, raw or cooked, every day. Foods should be rotated to prevent developing allergies.

With juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.

Basic Green Juice (16oz Serving Size): 1 Cucumber; 4 Celery Stalks; 2 Apples; 6-8 Leaves Kale; 1/2 Lemon; 1 tbsp Ginger

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• During your elliptical workout, change your pedaling direction from forward to backwards every few minutes, and/or vary the incline level if your machine has that feature.

Fitness FAQs Q: Why do my toes/feet get numb when I’m using an elliptical machine?

• Avoid long elliptical workouts. Try shorter, higher-intensity sessions, split your workout between the elliptical and another cardio exercise, or divide your workout into two sessions with a break in between.

A: Many people experience numbness or “pins and needles” in their feet (often in just one foot) when using an elliptical machine. For some, this sensation is a minor problem that only happens near the end of a long workout, but others may begin to experience it within the first few minutes of exercising.

If you only have this problem during your elliptical workout, it’s probably not a sign of a serious medical problem. It is most likely caused by your foot coming in constant contact with the foot pedal, which places pressure on the nerves in your feet for an extended period of time. This is different from the natural motion of walking or running, where your foot shifts the pressure from the front to the back of the foot with each stride.

Here are several things you can do that may help minimize the problem: • Make sure you’re wearing well-cushioned shoes for your workout, and try tying them a little more loosely than you would for running or walking.

• Avoid standing flat-footed on the elliptical foot pedals—try to duplicate the natural shift of weight from your heel to your toe during each stride. You could also look for an elliptical machine with “articulating” foot pedals that rotate around a central pivot (like the pedal on a bicycle), instead of pedals that remain fixed in the same position as they glide.

If you frequently experience foot numbness at other times, you should discuss the problem with your doctor.

It could be caused by a nerve disorder (e.g., Morton’s neuroma or diabetic neuropathy), circulation problems, or orthopedic problems that need treatment.

it clears up. The best thing you can do for your body when it’s trying to fight a bug is to give it rest.

Q: How many reps should I do?

A: Your goals are important in making this decision, as is the area of the body you are working on. The core muscles can be trained with as high as 50 reps, making sure to work your way up slowly. For someone who wants lean, toned muscles, and have an overall conditioned body, 12-15 reps is a good number to shoot for with the upper and lower body. If your goal is to gain a little more strength and add muscle weight, 6-10 reps is a good number to shoot for.

It’s important to progress. Once you feel comfortable doing the desired number of reps, make sure to slowly add resistance. Even for women who don’t want to bulk up, it’s important to progress with your resistance. The majority of women do not have the hormones to bulk up like men. Adding more lean muscle tissue will help burn the body fat, so it’s a matter of adding one thing to help deplete another. There is a time when both are there and it looks like bulking up.

Don’t let this fool you into thinking you shouldn’t continue to progress with weights.

Q: Is it okay to exercise when you have a cold?

A: When you are sick, you need to pay careful attention to what your body is telling you. If the cold is primarily in your head, it’s okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If you’re feeling sluggish or the workout isn’t going well, don’t push it. When you push too much, the sickness can end up hanging around longer.

If your cold is below the neck (in your chest), try to refrain from activity until

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tional foods harmful to our health?” At this point in science, we simply do not have the data to definitively answer this question. Pesticides approved for use are reported to be safe at or below certain threshold levels. It is clear however that pesticides are harmful to exposed farm workers, along with “non-target” wildlife and are definitely not healthy substances.

Should I

Buy Organic?

There has been an explosion in the marketing and availability of organic foods over the over the past few years, so it’s certainly no wonder that one of the most common questions is “should I buy organic?” Here are the facts based on the best science to date:

Choosing organic is clearly better for the environment.

This is demonstrable and occurs through numerous channels, including conservation of natural resources and less pollution for our water and soils.

Consuming organic foods reduces the body’s exposure to pesticides.

This has been confirmed through numerous scientific studies. Adults and children who consume organic foods have measurably lower levels of pesticides in their bodies. Perhaps the bigger question here is – “Are the levels of pesticide exposure received from eating conven-

For children there are two additional caveats to consider on the safety front. Because children consume more food calories per unit of body weight and because their cells are dividing at a much more rapid rate, they are at greater risk for potential toxic effects from pesticide exposure (a developing fetus is at the greatest risk).

Additionally, it is common for some kids to have very restrictive eating patterns with consumption of only one or a few types of fruits or vegetables on a regular basis. If this is the case, they will experience a greater number of exposures to the same pesticides which can also exacerbate risk.

The Environmental Working Group (EWG), a notfor-profit research organization devoted to improving public health and the environment, has determined that the produce that consistently has the highest pesticide levels include: apples, bell peppers, celery, cherries, grapes (imported), nectarines, peaches, pears, potatoes, red raspberries, strawberries, and spinach. Choosing organic for this group of produce will give you and your family the greatest reduction in pesticide exposure. Spinach, strawberries, and celery are the worst of the bunch.

Some scientific studies show conventional foods are just as nutritious, while others support the contrary. Based on my knowledge of the available data, the scale tips slightly in favor of a superior nutritional profile for organic varieties. Organics generally have a bit higher mineral content because of the more stringent soil requirements for organic certification and in some cases, have a more robust supply of protective antioxidants.

Organic foods may or may not taste better.

Blinded taste studies are basically a wash. For those that think organic tastes better there are an equal number who find the conventional counterpart tastier.

Organic foods will generally spoil more quickly.

Pesticides clearly extend the shelf life and “freshness” of foods. For optimal freshness, organic foods need to be consumed more quickly.

Organic foods are more expensive.

You will generally pay about 20% more for organic varieties.

The answer is a complicated one and ultimately depends on your feelings towards the environment, pesticide, and your pocketbook.

Organic foods may or may not be more nutritious than their conventional counterparts.

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Exercise Myths

Busted

People think the craziest things about their exercise, diet and fitness habits, and they’d be surprised to learn that all they are are myths which have long since been discredited.

Let’s take a look at a just a few of the top fitness myths, as well a the truth...

1. Stretching before workouts will prevents pulling muscles Truth: Stretching before a workout just gets the blood flowing to the muscles, enabling them to work hard. It’s not going to prevent injuries, using the proper form for your exercise will do that. Stretching will ensure that the muscles are ready to work.

2. Drinking sports drinks after exercising is good for you.

Truth: Unless you do more than 60 to 90 minutes of exercise, sports drinks are basically just sugary sodium water. They contain more calories than are good for you, and they’ll end up adding a lot of sugar into your body.

5. The scale is your sign of progress Truth: Your scale just tells you how much your total weight is, not how much your lean body weight is. Your goal should be to increase your lean body weight and decrease your body fat percentage. That’s something the scale won’t be able to tell you.

6. Low intensity steady state cardio is the way toget in shape Truth: Low Intensity Steady State (LISS) cardio alone isn’t going to burn much fat, but it will actually end up cannibalizing your muscle tissue.

You need to add resistance training into the mix to stop your body from using muscle tissue for energy.

3. Protein Bars and Shakes are Top-Notch Nutrition Truth: Protein bars and shakes do have good protein, but they’re often

7. Target your belly to burn the flab Truth: You can’t “spot reduce” your body fat, despite what you may have heard. You have to work on the body as a whole, and your body will eventually burn away the fat around your entire body, including the inner tube around the waist.

8. Exercise allows me to skip out on dieting Truth: If you train hard but don’t eat properly, you’ll not only stay hefty, but you can actually injure your body because you’re not giving it the proper nourishment that it needs.

9. Pain is a part of training higher in calories and sugar than you think. Many protein bars are like candy bars, so they’re not really all that they’re cracked up to be. It’s better to get protein from a natural source, and only supplement your protein requirements with these foods.

4. Women Shouldn’t Lift Weights Truth: As long as it’s not power lifting, most woman can lift weights safely. It helps to burn fat, tone the muscles, and keep their body from wearing out.

Truth: If there’s any type of pain (sore muscles, achy joints, tired body, hurting bones, etc.), beside the pain from burning muscles (lactic acid being released as your muscles work) you’re doing something wrong.

10. “I can work out for three hours once a week and still get in shape.”

Truth: You need to burn those calories every day to make a difference, even just 15- 30 minutes. If you don’t do something daily (even a walk around the block), that once-a-week workout isn’t going to do much.

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gers. An opthamologist can spot these warning signs early.

Most people skip the appointment if their vision is good, but here are three more good reasons to schedule a visit with an ophthalmologist as opposed to an optometrist, who focuses on vision issues.

Reasons You Should Get Your Eyes Checked Eyes aren’t just a window to your soul, they could also reveal health problems: Hard to spot micro-bleeds in the small vessels of your eyes could be a sign of impending heart trouble that only a trip to the eye doctor can identify. Research shows otherwise healthy people displaying these micro-bleeds were 50 percent more likely to develop an irregular heartbeat - an early sign of potential heart disease or stroke risk than those without the eye issue.

Because your eyes’ vessels are affected by hypertension or high levels of inflammation, they can help experts identify hidden health dan-

Wider eye vessels signal possible brain problems. Because your brain’s vessels are similar in size, function, and structure to your eyes’, issues with your peepers’ veins can be an early warning sign of cognitive disorders like dementia.

Yellowing of the eyes is a tip-off of liver diseases like hepatitis and cirrhosis. The discoloration is the result of your liver’s inability to filter out toxins from your blood.

Different-sized pupils are a sign of a possible brain tumor or stroke. Both conditions can restrict oxygen or blood flow to one of the pupils, causing the size discrepancy.

In a study, people who consumed daily lutein supplements over the course of a year improved their sharpness of vision, contrast sensitivity, and sensitivity to glare—all markers that can result in better nighttime driving.

Lutein is found in healthy eye tissue in your retina and is responsible for how sharply you can see. But if your lutein is low—potential culprits include a poor diet, smoking, and exposure to UV light—your vision starts to go, especially in dimly lit or glary situations.

The 20 milligrams (mg) of lutein that people consumed every day is about the same as 1 cup of cooked kale (about 4 cups raw)—not exactly a small amount to consume daily. But a diet rich in a variety of fruits and vegetables will help you consume optimal levels of the nutrient. However, if you’re looking to sharpen your vision, you may need to take a supplement to really see the effects.

Eat Your Way to

Better Eyesight Have trouble driving in the dark? Cook up some kale. Lutein, a compound found mostly in leafy green vegetables, can help improve your night vision.

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When to choose

Organic Produce These 15 forms of produce are so low in pesticides that conventional should be just fine: • • • • • • • • • • • • • • •

Onions Sweet Corn Pineapples Mangos Eggplant Kiwi Cantaloupe Avocado Cabbage Sweet Peas Asparagus Sweet Potatoes Grapefruit Watermelon Mushrooms

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