We have all heard of the freshman 15, the amount of weight each college student will potentially gain once off to college. All of the freedom to eat what we want and when we want, mainly because our parents weren't making us dinner anymore, and assuming if you were like me, had no clue how to cook. . . much less know where to find the kitchen in the dorm rooms. Today we know where our kitchens are, what to eat to stay healthy, and how to cook (hopefully?). It only seems fitting that at this time of year we have a little lesson on holiday eating.

Did you know that the average person gains seven to twelve pounds between Halloween and New Years? With all the fattening goodies within reach, and schedules that get in the way of our regular workouts, it's no surprise! It's the holidays and you want to have fun. Then again, you don't want to end up rounder than Santa Claus. Let's not get ahead of ourselves just yet; we'll start from the beginning, Halloween.

There is no holiday quite like Halloween. It is essentially organized and otherwise socially acceptable begging and we call it "trick or treating". The temptation literally comes right to our doors! We dress our kids up and say, "look how cute they are, NOW GIVE US CANDY!" By the end of the night the children take home their body weight in candy. Then after they all go to bed, that is if they go to bed, we enforce what we like to call, "the candy tax". This usually goes something like, one for you two for me. . . For those of us who don't have any children, heaven forbid we hand out something healthy. If you have enough will-power to make it through Halloween night, it's not over yet. Nov. 1st means most houses and workplaces are spilling over with chocolaty nougaty goodness.

Here's three quick and easy "tricks" to help you make the better choices this Halloween and throughout the next two months of holidays to keep from adding those infamous 7-12 pounds:

Avoid the "All or Nothing" mentality. Let's face it, no one's perfect. Odds are there will be a time when you go a little overboard. Don't let this lead into an "I already blew it" spree that lasts until January 1st. One or two days is not going to make or break your fat loss efforts. Get right back on track the next day and consider adding some extra cardio to work off those extra calories.

Make a plan. If you are like most people, you grab a treat or two every time you walk past the bowl. This can add up to hundreds of calories before you know it. Plan ahead and choose to keep the candy you don't like around the house and take the rest to work to give away. You will be less likely to grab a piece or two if you are not surrounded by your favorites. This will keep you from feeling deprived and allow you to stay on track towards your health and fitness goals.

Keep your goals firmly planted in your mind. During the holidays it is quite easy to lose sight of your ultimate vision and why you began your fitness or fat loss programs to begin with. I like to spend time, prior to the Holiday season, reinforcing my client's goal(s)." How will your life be better when you are at your goal weight? What will you be wearing? How will you be feeling? How are you feeling in your current condition? Go over your goals for a constant reminder of why you wanted to make these choices that will lead to living a healthier lifestyle.

The moral is - if you can count it and limit it to a single serving, you can work it into your food plan and enjoy the Holiday festivities without sacrificing your fitness goals. Make this the year that you avoid the Seasonal Seven-Twelve and keep yourself fit and healthy while still having a fabulous memory filled time during the holidays.