ʻO ka helu helu 1 heʻai . ʻO ia ke kumu nui e puhi ai i ka momona i kauʻia ma nā wāwae. I kēlā lā i kēia lā ponoʻoe e mālama i kaʻai pono a me ka olakino. ʻO kā mākouʻai no ka momona momona ma nā wāwae. Hiki iāʻoe ke lilo i ka kaumaha i nā lā. He 20/60/20 kona kumukūʻai (20% mau hamopalino, 60% protein a 20% momona). ʻO kaʻai o ka protein (kaʻiʻo, ka cheese, nā nati, a me nā mea'ē aʻe), nā huaʻalea (ka pī, nā hua, nā huapalapala, a me nā mea'ē aʻe) a me nā mea momona (egg egg, egg olive, etc.). Akā,ʻo ka pono, pono eʻai pinepineʻoe i ka lā, e pā ana i 4 manawa i ka lā. Mai'auhi i ka pōʻaleʻa. ʻO kaʻai e komo ana i nā hua hou, ka nui o ka wai, koe wale no ka meaʻaila, nā wai i kūʻaiʻia.
Māhele 2 ma kahi hele . Kūkākūkā mākou i kēlā lā i kēia lā e hana i nā hana'ahubic a iʻole e hele me ka ikaika. ʻO kahi hele māmā me nā hoaaloha, nā hoahānau a iʻole kekahi e kōkua iāʻoe e puhi i ka momona a mālama i kou mauʻiʻo. I kēlā me kēia lā no kahi 30 mau minuke e hele ai, ke manaʻo nei au,ʻaʻoleʻoe eʻeha.
ʻO ka helu helu 3 he mau pāʻani . No ka hoʻokōʻana i ka hopena iʻikeʻia, hana i nā'āpana a me nā wāwae'ē aʻe e hiki ai ke hoʻonā i nā kino o nā wāwae. Hoʻoholoʻia nā hana a pau e hana i ka lohi māmā a kau ma ka hana o nāʻiʻo. A hana ma mua a ma hope o kaʻaiʻana. Hana i ka hana a hiki i ka pauʻana o nā wāwae, akā me nāʻeha, hiki iāʻoe ke hoʻomaha.
Ma muli o kēia mau rula e loaʻa iāʻoe ka hopena nui no kou mau wāwae. E lilo ana nā lelo i ka kaumaha a lilo iʻoi aku ka maikaʻi ma mua o mua o ka hanaʻana.