December 11, 2013 THE VILLADOM TIMES III & IV • Page 15 Put a stop to the battle of the holiday bulge The holiday season is dominated by parties, family gath- erings, and festive foods. Overindulgence in rich foods and drinks during the holiday season and cold weather, which can make it difficult to exercise, often lead to weight gain by January. Focusing on diet and exercise during the holi- day season can help you avoid unwanted weight gain and provide more energy as the season progresses. The following are some effective ways to sail through the season without gaining weight. Don’t scrimp and sacrifice all the time. The body is a powerful machine, but it does not always work the way we want it to. According to nutritional experts, rather than metabolizing food on a daily basis, the body is geared to work over longer periods of time. That means it is possible to balance out a high-calorie day by eating less food and/or lighter fare on the days before and after. Fill up before going out. Those who are concerned about the high-calorie foods and drinks that are often served at parties and holiday gatherings may want to eat beforehand. Hunger can cause people to overeat and fill up on the wrong kinds of foods. Instead, eat a low-calorie snack that is high in protein and fiber before leaving the house. That should make it easier to avoid the chips and dips. Get plenty of sunshine when possible. Lack of sunlight can contribute to the winter blues, which may lead some people to rely on comfort foods. Such foods are typically rich in carbohydrates, fats, and sugars. Spending time out- doors in the sun each day is a mood booster. Pick the right mix of foods. Devote more space on the plate to lean proteins, such as roasted turkey or chicken or even lean ham. Devote much of the rest of the plate to roasted vegetables and whole grains. Take only small por- tions of high-fat foods like candied yams or bread stuffing to satisfy cravings without overdoing it. Skip the spirits for the most part. Alcoholic beverages (continued on page 23)