This week is the final week of our series on Pre-Holiday Appetite Conditioning. It has been the easiest way that I’ve found to 1) prepare your body for the holiday parties to avoid over-eating; and 2) lay a foundation of eating well to transition toward healthier eating habits in a progressive fashion, building one step at a time.

Over these weeks we have been following our simple 3P program-- Week 1 emphasized Portion control, Week 2 highlighted Preparation, and Week 3 encourages Picking the right foods.

So this week, start the week still managing your Portions and eating balanced meals regularly and avoid salty seasonings, sauces and dressings.

In addition, pay particular attention to selection or Pick:

1. Read labels whenever possible to create greater awareness of what is in the foods you are eating. I.e. notice calories, saturated fats, sodium, sugars and fiber.
2. Pick leaner meats and notice the fattier portions of meats you eat.
3. When available, pick whole grains and high fiber foods.
4. Pick fresh fruit and vegetables versus canned or frozen.
5. Opt for homemade versus fast food or prepared foods which allow you to control preparation and avoid excessive fats and sodium.
6. When eating out, ask for whole and brown versus white carbohydrates, toss versus macaroni salad, non-fat or low-fat options (dressings, milk, ice cream, etc.), sugar-free (if you are diabetic), and grilled versus fried foods.

Let these guide you up until Thanksgiving. On Wednesday, we will discuss a few strategies for enjoying your Thanksgiving celebrations without it turning into pure gluttony.

• Another reminder: Whatever you do, keep up your exercise routine. This would be the worst time to abandon your program. Sticking with the program helps to keep your body and health top of mind and may also affect your consumption simply because of how you’ll feel during your workouts.

***THANK YOU to those who have completed the online general health survey. Thanks to all of you, we are approaching 500 responses! For those who haven’t had a chance yes, I invite you to participate and tell your friends and family so that together we can Build a Healthy Hawaii. Please visit my website www.lifefitnet.com. It is a short 12-question online survey that should take only 2-3 minutes to complete. Mahalo for your support!  Lori

Tags: appetite, diet, fitness, food, health, nutrition, Thanksgiving, weight loss, wellness

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