Are you suffering from holiday food guilt?

Black Friday. Not only is it the single biggest shopping day of the year, it's also one of the busiest days at Flatiron Athletic Club, the gym I work at in Boulder. There was a line to get in at 8 a.m.,class attendance was approximately 150% higher than normal, and I had clients begging me for personal training appointments.

These are all classic signs of "food guilt." The gastronomical crimes of yesterday must be avenged! The weight room seemed to transform into a confessional booth as I overheard members fess up to glutunous consumptionstory of pie, bottomless glasses of wine, and eating to the point of feeling ill. There was a sense of desparation in the air as people frantically moved from one exercise to the next, hoping to reach the end of the exercise rosary by noon.

So how can we deal with the inevitable food guilt of the holiday season? The obvious answer is to avoid over-eating in the first place, and here are some quick tips for how to accomplish this:

1. Limit your alcohol intake. The true dietary downfall of booze is not so much the booze themselves (though mixed drinks can really pack a big calorie punch) but the poor food choices we make after a few drinks. Let's face it, you're much more likely to justify three desserts when you're tipsy.

2. Drink water. Be sure your body is not mistaking thirst for hunger.

3. Make a date with your family to go on a walk after dinner. Studies have shown that when people know they have to move after eating, they are much less likely to overeat.

4. Don't eat dishes you don't like. It sounds like a no-brainer, but somehow we always feel like we just have to eat Aunt Mary's sweet potato casserole or else she'll be offended. Politely decline the dishes you aren't interested in, and allocate your calories towards treats you really enjoy.

5. Eat slowly and enjoy your food! Don't be the human garbage disposal. You'll miss out on all the great flavor, and you're more likely to overeat if you haven't been paying attention to what's going into your mouth.

Stay happy and healthy during the holidays!