What makes the holidays so joyous? Family, lights, snow...and, food! This is the time of year when a stupendous amount of treats seem to surround us. It starts at Halloween, which is hallmarked with candy. (Reese's Peanut Butter Cups!) Next comes Thanksgiving, which celebrates a feast centering on turkey and pumpkin pie (or if you're vegetarian, Tofurky! You've heard of it, right?) Finally, there's Christmas, which is the celebration of a food that is usually a family tradition. My family's food tradition is my baby brother's peanut butter chocolate kiss cookies (any surprise there?)

During the holidays, food is everywhere and cold weather as well as pressed time reduce the amount of exercise we can do. When this time of year rolls around, we might get rolls around our stomachs! According to Matt Fitzgerald, a training writer for Runner's World, "According to a study in the New England Journal of Medicine, the average person gains only one pound over the holidays--but never loses it. So, after a decade of Turkey-Day feasts, office-party appetizers, and liberal late-night toasts, you could be lugging around an extra 10 pounds." The good news is that we can still enjoy all the festive goodies, but we've got to be smart about it to keep up our fitness. What are some of the best ways to prevent weight gain during the holidays so that we stay fit, trim, and ready for the next training season?

There are two aspects of our health we must concentrate on to keep our weight where it is. One is exercise while the other is what we eat. Since most athletes I know would rather work out than eat less, the best strategies are to focus on activities that are easier to do this time of year. Alternative activities include increasing your strength by lifting weights indoors or focusing on flexibility by practicing yoga at a facility that has a heated studio, such as Midwest Power Yoga. You could also try that interesting fitness class you've heard about such as Spinning or cardio kickboxing. Another great option is to choose an activity that is easier to do in the winter months, such as cross-country and downhill skiing, snowshoeing, or ice-skating.

If you're like me, though, you love to run year-round. Since the holidays place a lot of time constraints on most people, there are a couple creative ways to fit your run in on your jam-packed, errand-running day. Bob Cooper for Runner's World has devised some crafty ways to run your errands and to run for fitness at the same time:

The I'll-Be-Back Run

Your car needs some work that'll take the better part of a day. Choose a repair shop close to your office or home (wherever you spend your day), and wear your running clothes when you drop the car off early in the morning. Then run back home or to your office, where you'll need to have stashed an outfit the day before. At the end of the day, change back into your running clothes and run back to the shop to pick up your car.

The While-U-Wait Run

Your child has a karate class or your dog has an appointment with the groomer. Before driving to your destination, put on your running clothes--or at least wear them under some sweats, which you can leave behind in the car. Once there, find out how long you can expect to wait, then run a simple out-and-back route from your starting point. (For a 40-minute class, run 20 minutes in one direction before turning around and heading back.)

The Drop-Off Run

You have a DVD or library book that needs to be returned, and the place that needs it back is a 10- to 15-minute run from your house. Take the item with you as you head out, and use the most direct route to get to your destination. These first minutes of the run serve as a great warm up. After the drop-off, run a longer route home, extending the distance with park trails or back roads, or pick up the pace a little bit.

The Pick-Up Run

You have to pick up something at the store that's a bit bulky--cans of cranberry sauce or a carton of eggnog. Plot a roundabout route to the store along bike paths or through a hilly neighborhood so that you complete most of the mileage and challenges on your way to the errand, when you're still unencumbered. Once you buy what you need, take the most direct route home, and run slowly, using this portion of the workout as your cool down.

On the other hand, there are a bunch of smart ways to keep ourselves from over-indulging during the holidays - while still being able to enjoy the tasty treats of the season. In the article "The Diet Detective: Holiday Fit Tips" written for Active.com by Charles Platkin, J.D., M.P.H. (who is one of the country's leading public health and nutrition advocates), there are tips that can help keep your weight from tipping the scale this holiday season:

Eat First

It may sound absurd, but if you are going to a holiday party, eat ahead of time. I know plenty of people who starve themselves before going to a party so they'll have "room" for all the great food. They arrive--stomachs rumbling--and make a beeline for the high-calorie, high-fat appetizers and finger foods, easily eating more than a day's worth of calories. Instead, try eating enough healthy food beforehand so you're full before you arrive. You'll have much more self-control around those tempting party treats.

All or Nothing

I don't know how many times I've heard someone say, "I've already ruined my diet, so it doesn't matter what I eat now." I'm not sure how that myth got started, but it can be hazardous to your waistline. The bottom line is, an extra calorie is an extra calorie--so eating a slice of pie shouldn't give you an excuse to eat two more. And after a bowl of ice cream, you don't have to eat whatever is left in the container. Have you ever heard of cutting your losses? Well, the same rule applies to cutting your gains. It's never too late to stop.

Strategize

You might think that planning what you're going to eat beforehand takes all the fun and spontaneity out of the occasion, but that's just not so. You're probably thinking about what you're going to eat anyway, so why not make it work for instead of against you? In fact, practicing good eating behavior at special events could actually make you feel more relaxed and empowered, not frustrated or disappointed. It gives you the sense of being in control of your environment instead of being lured into the dark world of overindulgence. So plan what and how much you're going to eat at the event before you even get there--set limits and you'll feel better.

Watch Out For Food Pushers

How many times has a family member or friend told you that you'll spoil the party if you don't partake in the food festivities, or that it's bad luck not to have at least one slice of cake? Have your answer ready for those diet saboteurs. Mentally rehearse a few key phrases like, "Oh, no thanks. I couldn't eat another thing." Or try the truth: "I'm dieting, and that piece of cake will throw me completely off track."

It Pays To Be Picky

During the holidays, foods you wouldn't normally eat suddenly become more appealing (especially with a "you-only-live-once" attitude), so be selective. Eat the things you really love--maybe a small serving of mashed sweet potatoes, a sliver of pecan pie--and ignore the not-so-thrilling stuff.

Easy On the Alcohol

Alcohol decreases inhibitions--potentially causing you to eat more--plus it's loaded with calories. If you're going to drink, stick with wine or beer and stay away from exotic fruity cocktails or fancy coffee drinks.

The holidays really are the most joyous time of the year. We as athletes, however, can make it even more joyous! With these cunning, creative ideas, our athletic ability can stay in tip top shape, Besides, when the snow has (finally) melted, you'll be ready and able to pull on your favorite running shorts and welcome Spring since you were smart about your exercise and food intake all winter. Happy Holidays!

Speaking of creative, here are some traditional holiday recipes that have undertaken "makeovers" to be better for you. Enjoy!

ULTIMATE SMASHED POTATOES

Smashed potatoes have the skins on and are a little chunkier than standard mashed potatoes. Caramelized onions will make this familiar side dish a healthy family favorite. In addition to having fewer calories, the makeover contains 16 milligrams vitamin C and 655 milligrams potassium.

Healthier Makeover by: Bruce Weinstein and Mark Scarbrough, chefs and co-authors of The Ultimate Potato Book, for the U.S. Potato Board. (www.ultimatecook.com)

Ingredients:

1 tablespoon unsalted butter 1 large yellow onion, peeled, quartered and thinly sliced 2 pounds small red-skin potatoes 3/4 cup no-salt, fat-free chicken broth 2 tablespoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper

Directions: 10 Ritz low-sodium crackers, crushed 10 Ritz low-sodium crackers, crushed Melt butter in large skillet over low heat. Add onion, reduce heat to very low and cook, stirring often, until onion is golden and soft, about 45 minutes. If onion starts to brown, reduce heat further. Meanwhile, place potatoes in large pot, fill with 2 inches of water and bring to a simmer over high heat. Reduce heat and cook until tender when pierced with fork, about 25 minutes. Drain in colander. Transfer potatoes to a large bowl. Scrape in contents of skillet; add broth, mustard, salt and pepper. Beat with mixer at medium speed until smooth but not too creamy. Serve at once.

Traditional: (per 5.7-ounce serving): 208 calories

Healthier Makeover: (per 5.7-ounce serving): 128 calories, 2 grams total fat, 1 gram saturated fat, 261 milligrams sodium, 25 grams carbohydrate, 4 grams protein, 2 grams dietary fiber

Saving: 80 calories

Serves: 8

PUMPKIN PIE

Healthier Makeover by: Tanya Zuckerbrot, M.S., R.D., a Miami-based nutritionist and author of The F-Factor Diet. (www.ffactordiet.com)

Ingredients:

1 cup ginger snaps 1 (16-ounce) can pumpkin ½ cup egg whites (about 4) ½ cup sugar or 3½ teaspoons sugar replacement (saves an additional 48 calories per slice) 2 teaspoons pumpkin pie spice (cinnamon, ginger, cloves) 1 (12-ounce) can evaporated skim milk

Directions:

Preheat oven to 350 degrees. Grind cookies in a food processor. Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Pat cookie crumbs into the pan evenly. Combine all remaining ingredients in a medium mixing bowl. Pour into crust and bake about 45 minutes or until knife inserted in center comes out clean. Refrigerate until ready to serve.

Traditional: (per serving: 1/8 of a 9-inch pie, 5 ounces) 277 calories

Healthier Makeover: (per serving: 1/8 of a 9-inch pie, 5 ounces) 165 calories, 1.5 grams fat, 0.5 grams saturated fat, 170 milligrams sodium, 32 grams carbohydrate, 6 grams protein, 2 grams dietary fiber

Saving: 112 calories

Serves: 8

This article is meant to give education on the nutritional content of certain foods. It was not written by a licensed nutrition professional. Please consult your doctor if there are changes you'd like to make to your diet.