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Tips to avoid weight gain For more information and helpful tips to get through the holidays in a healthy way, visit the Wellness Wednesday booth from 10 a.m. to 1 p.m. Dec. 20 in the Children’s Hospital lobby.   Tis the season to be merry, but many find it difficult to manage maintaining their workouts and healthy eating amid holiday parties and gatherings with family and friends.  The following are tips to help avoid holiday weight gain and balance calories consumed with physical activity. Stick to your exercise routine as much as possible.  Plan on getting at least 30 minutes of moderately intense exercise on most days of the week.  Schedule your exercise time in advance so you are not as likely to skip out on it.  If you can’t make it to the gym, exercising at home for 10 to 15 minute intervals two to three times during the day is just as beneficial.  Exercise with a friend to help keep each other on track. Remember to include aerobic, strength training and stretching for a well balanced routine. When it comes to holiday parties and eating on the run, think before you snack.  Susan Roberts, Ph.D., a nutrition professor and researcher at Tufts University, offers some good advice not only for the holidays, but for everyday living as well. Choose foods that will satisfy you with just a small amount.  Aim for smaller portions. That way, you can enjoy treats without having to abstain from them completely. Eat slowly. Take time to enjoy the festivities. Include grilled, broiled or steamed foods in your diet.  Look for whole grain breads, crackers and pasta and rice dishes. Choose from a variety of fruits and vegetables with your favorite dip.  Don’t avoid but limit your intake of fried foods, cheeses, rich desserts, sweets and alcoholic beverages. Limit your intake of sodas and caffeinated drinks and remember to include water throughout your day.  Editor's note: The preceding column was brought to you on behalf of Health 1st. Striving to bring various topics and representing numerous employee wellness organizations and committees on campus, this weekly column seeks to provide MUSC, MUHA, and UMA employees with current and helpful information concerning all aspects of health.     Friday, Dec. 15, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.