Cookies and Candies and Pies, oh my...

...Cookies and Candies and pies, oh my... The official start of the holiday season (traditionally defined as the time between Thanksgiving Day and New Years Day) has come and gone, and the fear of holiday weight gain has begun. But don't worry; you can avoid holiday weight gain.

First, know the facts: some quantitative research has shown the average weight gain during the holiday season may actually only be 1-2 pounds. If this doesn't ease your mind follow these tips to avoid your own personal holiday weight gain.

1. Avoid using the holiday season as an excuse to give up all nutrition and exercise related habits. A common error this time of year is for individuals to abandon routine health habits and decide to: "worry about it after the start of the New Year." This thinking can sabotage your efforts to avoid weight gain.

2. Eat sensibly on days when you know you have a holiday gathering. Be sure you have not starved yourself all day in anticipation of eating at a holiday gathering. Starvation is a sure way to over eat.

3. Be aware of calories in beverages. That doesn't mean don't have a punch or a cocktail (if you are of age), but remember beverages have calories. Alcohol can also reduce your sense of satiety, so it's easier to over eat if you're also consuming alcohol.

4. Eat what you want, savor what you eat and really enjoy the food. At this time of year think quality of food, not quantity. If you think you want a second serving, wait 20 minutes and then decide if you are still hungry.

5. Eat when you are hungry and stop when you are satisfied. Your hunger and satiety go with you wherever you go. When you can't control the menu, you do have hunger and satiety to tell you when to eat and when to stop.

6. If holiday snacks around home or office are a struggle, eat a smaller lunch or dinner so you are hungry for a snack and have your favorite holiday cookie or candy for your snack (when you are hungry).

7. Continue your exercise program; if you haven't been exercising start now and avoid the New Year resolution rush.

8. Remember to manage your stress; eating can be a coping mechanism for stress.

9. Be mindful (more on these next couple of weeks).

10. Most importantly, concentrate on the relationships, the people, the friends, the family you are interacting with and minimize the importance of the food.