KDH checks in with Health Coach [and Water Mill resident] Rachel Graham to find out how we can make the most of this year. Rachel guides clients to find the food and lifestyle choices that best supports their personal goals. So, if you are like the millions of people who pack on the pounds during Thanksgiving and Christmas, STEP AWAY from the buffet and follow Rachel’s tips for a healthy holiday season below:

Rachel shares with KDHamptons, “Halloween just passed and Thanksgiving is a week away! That means Christmas and New Years are right around the corner! I am not going to tell you to forgo drinking, skip anything the slightest bit unhealthy, or miss out on your parties; I still want you to have fun and do the things that make you happy with the people you love. You can do all of that, without losing the momentum of being healthy. Don’t get on the holiday weight gain train! There is no reason to rationalize bad behavior [ie: because of the holidays I ate and drank this way]. Did you know that the average weight gain from Thanksgiving until January 2, when the month of culinary atonement begins, is seven pounds. That’s a lot of weight! You don’t have to be included in this statistic!

There are ways to enjoy the holidays without gaining weight! You can remain healthy and have fun! Let me be straight with you- As soon as you eat ONE bad meal, the next meal becomes the most important meal of the day or of the week. One bad meal does not make you gain weight. It’s when that one bad meal is followed up by a week of bad meals that things get ugly. If you eat a bad meal, and you know exactly what I am talking about- move on! Make every meal count! If you know you are having a big meal that’s rich in holiday foods and drinks, you still have the opportunity to have 2 really good healthy low calorie meals!

Your body has no clue it’s the holiday season, it’s just another day. For example, the day after Thanksgiving or Christmas or after a work-related holiday party, treat it like the rest of your healthy days.  Get up and go for your walk, your run, your spin class or whatever it is you do for exercise. Exercise no matter what — don’t make an excuse! You must exercise to balance off the increased caloric intake during this holiday time. Exercise is mandatory. Try viewing exercise as an “I get to!” not as an “I have to!” When you exercise, you are getting fresh blood and oxygen to every cell in your body, and you get to escape for an hour on your own! I don’t know about you, but that’s a mini vacation for me!

A friend recently asked if they should plan their meals in advance. She was looking at a week of back to back parties. The answer is yes, it is smart to plan your meals in advance and follow a certain system of eating. To master eating and stop eating accidentally [aka eating whatever is put in front of us] is when a true weight loss master is born. Thinking ahead per meal is one of the best weight loss strategies anyone can accomplish and master. Don’t get overwhelmed, it’s pretty easy. Follow this tried and true food formula: your meal is composed of 40 percent lean protein, 40 percent complex carbohydrates and 20 percent fat.

There are plenty of healthy choices on the Thanksgiving menu if you look closely. Turkey without the skin is a lean protein. Yams without marshmallows, green beans without butter and mashed potatoes without too much gravy are all wonderful complex carbohydrates. Beware, it so so important to keep an eye on your portions. It’s not the plate of turkey and stuffing that is the problem, it is the second and third helpings that will end up on your waistline.

Why not swap out regular potatoes for sweet potatoes – Sweet potatoes are a far healthier option for you than regular potatoes. If you’re craving mashed taters, make em sweet! Veggies should dominate that plate – Asparagus, broccoli, brussel sprouts, and whatever other veggies are on that table. And, the more protein and healthy fats you have, the less room you’ll have for unhealthy sides like biscuits, stuffing, and so on. Save “the bad food” til the end of the meal. Stuff your face with the healthy stuff. Then towards the end of the meal, after you’ve finished your plate of healthy stuff, try some of the unhealthy stuff [my guess is that you won’t want that much]. And, if you have enough room for dessert, have the pie without the whip cream.

Don’t add in tons of liquid calories. No matter what you’re drinking at dinner, have a big glass of water as well. Before you can get yourself another beer/glass of wine/cocktail, you have to finish your water. Choose your alcoholic beverages carefully – It can be the difference between a handful of calories and a few hundred calories, which adds up significantly when multiplied by half a dozen cocktails throughout the evening.  Alternate a glass of water and a drink.  Sure, the drinking is unhealthy, but more often than not it’s the 1,000+ calories you eat while drunk that leads to the weight gain.

Be “okay” with being the “wired healthy one”. It’s okay to say no to cake, you know.  Nobody is forcing you to eat it! Use the age old “sorry, I’m allergic” if you don’t want to hurt somebody’s feeling, or “I just ate, I’ll have some later.” If you’re trying to be strict with your decision making, you can be crafty in how you avoid eating really unhealthy foods.

It’s a good idea to have someone you can talk to. A person who will help support you during this season. If you happen to be the only person in your family interested in being healthy, or the only one at a party that’s taking your own well being into consideration, this is going to be a tough six weeks. So don’t do it alone!  Have somebody that you can text or call each day. You will be surprised at how helpful this is for you. By following my advice, you will be able to navigate the holidays with ease and joy and feel your best [not your worst] come January 1st.

Enjoy your family and your friends. Be grateful for what you have and give to others who are less fortunate. Remember to breathe, live, and laugh. Happy Holidays!

For more information, contact me at rachel@livehealthynyc.com or go to: www.livehealthynyc.com