Do you love holidays but hate the increase weight that follows? You are not alone. Holidays are happy days with pleasure and delicious foods. Many people, however, are worried about the weight that comes along with these delicious foods.

    With proper planning, though, it is possible to control your weight. The idea is to enjoy the holidays but not to eat too much. You don't have to turn away from the foods that you enjoy. The following suggestions may be of some help to you.

    Do not miss meals. Before yon leave home for a feast(宴会),have a small, low-fat snack(小吃). This may help to keep you from getting too excited before delicious foods. Begin with clear soup and fruit or vegetables. A large glass of water before you eat may help you feel full. Use a small plate; a large plate will encourage you to have more than enough. Better not have high-fat foods. Dishes that look oily or creamy have much fat in them. Choose lean meat(瘦肉 ).Fill your plate with salad and green vegetables. If you have a sweet tooth, try mints (薄荷) and fruits. They don't have fat content as cream and chocolate.

    Don't let exercise take a break during the holidays. A 20-minute walk after a meal can help burn off excess(过多的) calories.

8：30 PM—Outlook

    Outlook is back with a new series of reports to keep you informed of all that's new in the world of entertainment. Stories go all the way from the technical to the romantic, from stage to screen. There will be reports of the stars of the moment, the stars of the future and the stars of the past. The director with his new film, the designer with the latest fashion, and the musician with the popular songs are part of the new Outlook. The program is introduced by Fran Levine.

9:00 PM—Discovery

    When a 10-year-old boy gets a first class degree in mathematics or an 8-year-old boy plays chess like a future grand master, they are considered as geniuses. Where does the quality of genius come from? Is it all in the genes or can any child be turned into a genius? And if parents do have a child who might become a genius in the future, what should they do? In this 30-minute film, Barry Johnson, the professor at School of Medicine, New York University will help you discover the answer.

10:00 PM—Science& Health

    Is it possible to beat high blood pressure without drugs? The answer is “yes”, according to the researchers at Johns Hopkins and three other medical centers. After a study of 800 persons with high blood pressure, they found that after 6 months, those devoted to weight loss, exercise and eating a low-salt, low-fat food lost about 13 pounds and became fitter. Plus, 35% of them dropped into the “normal” category(范畴). This week, Dr. Alan Duckworth will tell you how these people reduce their blood pressure to a level similar to what's achieved with Hypertension(高血压) drugs.

    Your weight has been important since the moment you were born. Maybe you even know what your birth weight was. Most newborns weigh between 6 and 9 pounds, but some may weigh more and some less. But very quickly, a baby gains weight and everyone is glad about that because it means the child is growing bigger and stronger.

    As you get older, your weight is still important. It's something your parents and doctor will probably keep an eye on. When you go for a checkup, the doctor often will record your height and weight and compare it with what it was the last time you came in. The doctor wants to check whether you have a healthy weight because weighing too much or too little can be a problem.

    But these days, being overweight is more common than being underweight. In the last 30 years, a growing number of kids and teenagers have developed weight problems. Today, 1 out of 3 kids and teens between the ages of 2 and 19 are overweight. Many grown-ups understand what it's like to have weight problems, since 2 out of every 3 adults(成年人) are overweight.

    For kids and adults, weighing too much can lead to illnesses and health problems. And a kid who is overweight might be made jokes on or find it hard to keep up with friends on the playground. When people talk about being overweight, they mean that someone has more body fat than is healthy. Everyone has some body fat, but extra (多余的) fat can influence someone's health and ability to walk, run, and get around, as well as how the person looks and his or her self-respect.

The Science of Risk-Seeking

    Sometimes we decide that a little unnecessary danger is worth it because when we weigh the risk and the reward, the risk seems worth taking. {#blank#}1{#/blank#} Some of us enjoy activities that would surprise and scare the rest of us. Why? Experts say it may have to do with how our brains work?

    The reason why any of us take any risks al all might have to do with early humans. Risk-takers were better at hunting, fighting, or exploring. {#blank#}2{#/blank#} As the quality of risk-taking was passed from one generation to the next, humans ended up with a sense of adventure and a tolerance for risk.

    So why aren't we all jumping out of airplanes then? Well, even 200,000 years ago, too much risk-taking could get one killed. A few daring survived, though, along with a few stay-in-the-cave types. As a result, humans developed a range of character types that still exists today. So maybe you love car racing, or maybe you hate it. {#blank#}3{#/blank#}

    No matter where you are on the risk-seeking range, scientists say that your willingness to take risks increases during your teenage years. {#blank#}4{#/blank#} To help you do that, your brain increases your hunger for new experiences. New experiences often mean taking some risks, so your brain raises your tolerance for risk as well.

    {#blank#}5{#/blank#} For the risk-seekers a part of the brain related to pleasure becomes active, while for the rest of us, a part of the brain related to fear becomes active.

As experts continue to study the science of risk-seeking, we'll continue to hit the mountains, the waves or the shallow end of the pool.

A. It all depends on your character.

B. Those are the risks you should jump to take.

C. Being better at those things meant a greater chance of survival.

D. Thus, these well-equipped people survived because they were the fittest.

E. This is when you start to move away from your family and into the bigger world.

F. However, we are not all using the same reference standard to weigh risks and rewards.

G. New brain research suggests our brains work differently when we face a nervous situation.

    Running is a great way to get in shape and just about everyone can do it. Given that it's so easy to take up the sport, a lot of beginners jump right into running without actually knowing what it takes to establish a healthy routine.{#blank#}1{#/blank#}. If you are just starting out, avoid the following things to help you increase your chances of running success.

    Doing too much too soon

    One of the biggest mistakes beginners make is doing too much too soon. Picking up a new hobby like running is no doubt exciting. Runners need to ease into the sport before increasing the distance.{#blank#}2{#/blank#}.

    {#blank#}3{#/blank#}.

    Beginners might think they need to run nearly every day to meet their fitness or weight-loss goals, but this couldn't be further from the truth. {#blank#}4{#/blank#}, especially for beginners whose muscles and bones haven't  yet been conditioned for such intense (剧烈的) exercise. So it's important to give your body ample rest between workouts. Follow a training plan that includes rest days.

    Comparing yourself to others

    {#blank#}5{#/blank#}. You're excited about running, so you are probably reading running blogs, magazines and message boards where you might start to feel inadequate about your own running pace. Instead of getting down on yourself, remember that every runner was once a beginner and use their success as motivation!

A. Not taking rest days

B. Not running every day

C. As mentioned, a healthy routine is what they attach importance to

D. Running is a demanding activity which can be really hard on your body

E. When starting out with running, it's tough not to compare yourself to others

F. It will help reduce the risk of injury, so you can continue with your new running routine

G. Many make a number of common mistakes, which can interfere (干扰) with training or lead to injury

    If you are thinking about studying in foreign countries, you may already know that there are a great number of colleges and universities from which to choose. How do you find the one that's right for you? Here are some tips to help you with your college search:

    {#blank#}1{#/blank#}

    Make sure you understand your strengths and weaknesses, likes and dislikes. Give yourself an honest self-examination to check what kind of college you like and where you would like to stay.

    Collect Information.

    Collect as much Information as possible, from and about colleges. {#blank#}2{#/blank#}. Use the college search programs to research and sort for colleges that meet your personal requirements.

    Visit college campuses.

    It can be very helpful to experience the first-hand campus culture of any college you are considering. {#blank#}3{#/blank#}, there are other options that can help you get a feel for the academic and cultural environment. Many schools offer virtual campus tourists on their websites.

    Talk with the students about their experiences.

    Make the students tell you stories about their experiences. Try to imagine yourself in the stories they are telling. Don't settle for "this is a great place — you'd love it here." Find out why.{#blank#}4{#/blank#}

    Take an honest look at affordability.

    Some private colleges carry a price of $60,000 (or more）per year. Ask your parents what they can or are willing to spend. {#blank#}5{#/blank#}, you had better know if there will be financial limitations on your college selections.

A. Know yourself

B. If you are not able to travel

C. Give yourself any examination

D. Before you fall in love with a school

E. After you decide which school to go to

F. It is easy to find and won't cost anything

G. Their reasons for loving it may not match with yours.