It's that time of year in Seattle, when the perennial gloom of drizzle and grey skies makes you want to hibernate, eat comfort foods and lie on the couch. Many people find they put on weight, feel fatigued and lose the vibrancy they have in the summer months. To keep yourself feeling fit in body and mind, you have to make a plan for healthy activity and diet and be sure to get the necessary nutrients.

Get at least 30 minutes of activity every day. When it's drizzling and dark at 4.30 p.m., it can be hard to motivate yourself to do much of anything, but it's important to stay active. Although many of us are naturally more active in the spring and summer, getting at least 30 minutes of moderate activity goes a long way toward maintaining your weight and boosting your energy levels. If you normally exercise outdoors, invest in some performance rain gear and go for a brisk walk or a jog. Now is also a good time to take a dance class, practice yoga or try martial arts. Combat the winter gloom by getting your heart rate up and participating in an activity you love.

Eat healthy, while allowing yourself some room for indulging in comfort foods. When it's cold outside, the body naturally craves carbs, fats and other unhealthy foods, which is why many people suffer the winter bulge. Along with getting at least 30 minutes of exercise daily, keep a close eye on your diet. Eating lasagna every night may feel good, but it won't help you maintain your weight and health. Try low-calorie soups and stews, warm salads, whole-grain pasta with tomato-based sauces and warm grains. Allow yourself one or two nights a week to indulge in your favorite winter-time comfort foods, but be sure to get enough daily activity to burn off the extra calories.

Get outside, even when it's raining. A little rain never hurt anyone, and it's important to get fresh air, even when it's wet. Put on your rain gear and take a brisk walk around the lake or go for a run. Pick up a winter sport like skiing or snowshoeing. Wherever there's snow, the light is brighter, which can help improve your mood. Plan to do half of your exercise indoors and half outdoors, especially on days when it's not raining.

Get your vitamin D. Vitamin D is a fat-soluble vitamin that we primarily get from exposure to the sun, which makes it hard for people who live in northern areas to get enough in the winter months. Until age 70, individuals need 600 IU of vitamin D a day; after age 70, you need 800 IU per day. Fatty fish is a viable source of vitamin D. Smaller amounts can be found in beef liver, cheese and egg yolks. Many foods are fortified with vitamin D and a vitamin D supplement can also help you meet your daily needs. Talk with your doctor about how to get enough vitamin D in your diet.