Eating together promotes closeness and unity in your family.

Here are some ways to help insure your time together is pleasant and enjoyable.

1.  Get the family involved in meal planning, preparations, and table setting.

2.  Get rid of distractions.  Put away homework and books.  Turn off all devices.

3.  Sit at the table together!

4.  Say a prayer of thanks before eating.

5.  Practice good manners.  "Please pass the carrots."

6.  Give everyone a chance to talk about their day.

7.  Be positive, encouraging, and supportive.

8.  Relax, chew, and enjoy your food.

Sheet pan dinner are a great way to prepare a healthy meal.  They give you the convenience of one pan cooking with easy cleanup!

Here are some tips on how to add sheet pan dinners to your menu.

1. An aluminum 9 x 13 sheet pan with a one inch side works best.

2. If layering ingredients, veggies and starch go on the bottom, and proteins, like fish and chicken are on the top.

3.  Not every ingredient cooks at the same rate, so some items may be cooked first, then others added later.

4. Select ingredients with a variety of colors and textures.

5. Prep your ingredients in a bowl first.  The oil and seasonings will be evenly distributed this way.

6.  If vegetables are overcrowded, they will steam rather than brown.  A high, dry heat will roast them best.

Your body is meant to be active.  Opting to move instead of remaining sedentary will greatly improve your health and wellness.  Become mindful of where you can optimize your movement throughout the day and incorporate these activities regularly.  Here are some ways to increase your activity.

1.        Park your car the farthest distance from the building entrance and walk.

2.       Walk or bike to run errands or commute to work whenever possible.

3.       Skip the escalator or elevator and take the stairs.

4.       Stand whenever possible when talking on the phone, watching tv, working of the computer, or riding the bus.

5.       Do chores or housework, such as washing the car, vacuuming the house, sweeping the porch, or mopping the floor.

6.       Complete tasks manually, such as lawn mowing, snow shoveling, leaf raking, or painting.

7.       Unplug from technology and get outdoors for walking, hiking, biking, sightseeing, and shopping.

8.       Find a new hobby such as dancing, gardening, golfing, or skiing.

Obviously, the best way to appreciate nature is to get out and experience it!

Here are some ways to do just that:

Eat: take your meal outside and enjoy it on a park bench, on a picnic blanket, or your backyard patio table.

Exercise:  walk outdoors, stretch or do yoga, bike, hike, play, or many other ways of movement.

Take note:  Listen, smell, touch, taste, and see the natural beauty around you.

Just sit quietly:  Relax and do nothing as you immerse yourself in your natural surroundings.

Sun exposure:  Enjoy 15 minutes of sunshine without sunglasses or sunscreen.  Your body needs the vitamin D.

"Laughter is the best medicine."  Laughter really does benefit our health in mind, body, and spirit!  It takes away stress, boosts the immune system, increases circulation, and elevates our mood, to name a few perks.  Here are some easy ways to improve the opportunities for laughter in your life.

1.  Count your blessings.

2.  When you hear laughter, move towards it.

3.  Spend time with fun, playful people.

4.  Bring humor into conversations.

5.  Watch a funny move, tv show or video.

6.  Read the funny pages

7.  Play with a pet.

8.  Host a game night.

9.  Do something silly.

10. Make time for fun activities, like bowling or karaoke

Our busy lives surround us with lots of noise and stimulation.  We can feel bombarded and overwhelmed when too much information is overloading our senses.  Here are some ways to take a break and enjoy some quiet moment to refresh and rejuvenate.

-Listen to soothing music

-Soak in a warm bath

-Write in a journal

-Take a walk

-Get a massage

-Pray or meditate

-Look out the window

-Stand up and stretch

-Run in place

-Diffuse some essential oils

-Sit in the sun

Home cooking is the best way to eat when you are leading a healthy lifestyle.

Here are some easy techniques that will bring you success in the kitchen.

1.       Set aside time to plan your meals for the week.  Avoid the stress and last minute pressures of figuring out what to eat at the end of each day.

2.       Find easy recipes with simple ingredients.  Start building a repertoire of favorite, go-to dishes that your family loves.

3.       Make a grocery list for the week and stick to it.  This will save you time and money.

4.       Save leftovers in glass containers that are freezer and heat safe.

5.       Buy local, seasonal produce and meal products.  They are fresher and  better quality.

6.       Invest in good kitchen equipment:  chef’s knife, big cutting board, cast iron skillet, etc.

7.       Use your slow cooker or Insta Pot.  Incorporate batch cooking, one pot dishes,  and freezer meal techniques into your cooking.

Prolonged sitting can be very detrimental to your health.

Here are some ways to combat the effects of a sedentary lifestyle.

1.  Stand up at least every 30 minutes

2.  Change posture often

3.  Get up and move during tv commercials

4.  Use a timer or app to remind you to take a break 

5.  Drink more water, so you need to get up to fill your cup or go to the bathroom!

6.  Walk after every meal

7.  Buddy with a co-worker or friend for a daily walk

8.  Take the stairs instead of the elevator

9.  Aim for 150 minutes of cardio exercise each week (30 minutes a day)

10.  Monitor screen time, opt for outdoor activities as much as possible.

Here are some tips to keep your food shopping healthy in the new year.

1. Make a shopping list.  This helps you save money and time.

2. Shop the perimeter.  The freshest and least processed foods are here.

3. Keep it seasonal.  These foods are better tasting and often cheaper.

4. Frozen goods are good alternatives to fresh.  The less ingredients, the better.

5. Buy raw nuts and seeds in bulk.  Great for snacks and easy add-ins to meals.

'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.