'Tis the  season to be jolly and eats lots of goodies.  However, be careful of the consequences of overindulging!  Here are some tips to help avoid those extra holiday pounds.

1. Choose a smaller plate.  Visually, you'll feel like you're eating more.

2. Enjoy every bite.  Cut your food into smaller pieces and slowly savor each morsel.

3. Talk more.  If you're mouth is talking, it's not eating!

4. Limit or avoid alcohol and sugar-filled beverages.  They're liquid calories.

5. Fill 1/2 your plate with fruits and veggies.  Just sample the sweets.

There are many exciting ways to incorporate the produce of the Fall into your meals.  First, you need to look beyond carrots and potatoes, and venture into the world of beets, parsnips, celery root, turnips, and sweet potatoes!

These root vegetables are so versatile, cost effective and easy to find.  Try preparing them through a variety of techniques, so your taste buds won’t get bored:  grilled, mashed, roasted, and braised.  They can also be made into chips, fries, and gratins.  Or add these veggies into a hash, salad, or soup.

The options are endless!

Boost the benefits of the first meal of your day with these easy tips.

1.  Be sure your meal includes a combination of protein, veggies, and healthy fats to satisfy you throughout the morning.

2.  Limit sugary ingredients.  Balancing your blood sugar levels will help eliminate sugar cravings and crashes.

3.  Use your slow cooker during the night, so you can wake-up to a ready-made, mouth-watering dish!

4.  Chop your veggies in advance, so your prep is already done!

5.  Incorporate leftovers from dinner into your morning meal.  Reheat and go!

6.  Package individual portions of smoothie ingredients and freeze.  Plop into your blender in the morning for a quick, grab-and-go delight!

Here are some tips for experiencing new foods.  Keep an open mind and palate when experimenting new tastes and textures.  The flavors may be unfamiliar, so give them a chance!

1.  Try new foods multiple times to allow your taste buds time to adjust.

2.  Prepare the new food differently each time, for example, steam broccoli, then roast it, then serve it raw with dip, etc.

3.  Go outside your comfort zone.  Challenge yourself to go beyond canned foods.

4.  Eat a rainbow of fruits and vegetables.

5.  Have fruits and veggies chopped and ready for grab and go snacking.

Here are some easy tips for adding more fruits and vegetables into your daily routine.

Don't skimp on the vital vitamins and minerals found in these foods!  

Your body needs them!

--Double the amount of veggies called for in your recipes.

--Try a new seasonal vegetable or fruit each week.

--Pack pre-cut fruits and veggies into snack-size bags for perfectly-portioned munchies.

--Serve fruit-based desserts as your sweet treats.

--Whip-up creative smoothies with endless fruit and veggie combinations.

--Use leafy greens as swaps for tortilla wraps and breads.

Negative comparisons, harsh words, and limited beliefs all contribute to low self-esteem and critical self-talk.  Become aware of these negative patterns, themes, and self-messages and stop them in their tracks!

You will be more successful, happier, and more optimistic when you approach your tasks with a positive outlook, rather than a negative one.

Here are some ways to make that happen:

1. Start your day with positive affirmations.

2. Focus on the good things, however small.

3. Turn failures into lessons.

4. Focus on the present.

5. Find humor in bad situations.

6. Surround yourself with aspiring friends and mentors.

Life doesn't need to be full of despair and gloom while you're reclaiming your health.

In fact, a positive outlook will help you heal and conquer your illness faster.

Here are some simple tips:

1) Write it out.

Journaling is a great way to work through your feelings and process your situation.

2) Practice self-care.

Nurturing your mind, body, and spirit will empower you for facing the challenges ahead.

3) Get moving.

Work off stress, boost your mood, and get your blood pumping!

4) Meditate and pray.

Keep your mind in the present without worrying about the future.

Let go and let God!

Self care doesn't have to be expensive or extensive.

It's best to keep it simple and consistent!

Here are some easy ways to nurture yourself, so you can function at your best.

• connect with a friend
• bake something
• de-clutter a room
• get crafty
• read for pleasure
• donate or volunteer
• listen to music
• meditate
• have a cup of tea
• journal your thoughts
• diffuse essential oils
• cuddle a pet
• say positive affirmations
• color something fun

Turmeric has been utilized for centuries for its healing properties.  It's benefits are still amazingly powerful for us today!  Here are some easy ways to incorporate it into your daily routine.

1. Brew turmeric tea

2. Stir up a curry powder

3. Season roasted vegetables

4. Brush your teeth with it

5 Made homemade mustard

6. Saute it with fresh greens like kale and spinach

7. Sprinkle on an avocado

8. Make natural food coloring

9. Whisk up a salad dressing

10. Spread it on your skin