Things to Know About Domestic Violence Laws in the US

In every household there comes a time that an intense verbal argument occurs for a number of reasons: jealousy, financial problems, sibling rivalry, etc. However, sometimes people may physically assault a family member because they cannot control their anger, want to assert control or may have been verbally provoked. In so doing, the aggressor has committed Domestic Violence.

Whenever such serious matters occur, you may think of seeking outside help either by calling the police or by consulting an attorney. It is preferable to discuss the issue with an experienced legal professional first, since you may have trouble handling the legal ramifications that may ensue following the crime’s disclosure.

The aim of this article is to provide an overview of the most important legal aspects of Domestic Abuse, in a simplified and accessible way and to provide a starting point for more specialized study.

1. What is Domestic Violence?

Any person who physically abused a family or household member has committed the crime of Domestic Violence. Domestic assault is a distinctive and more serious case than Assault and Battery -which involves strangers- and is treated accordingly.

2. Domestic assault can be difficult to prove.

The easiest way to identify an abused victim is by looking for signs of assault on the body (scratches, bruises, etc.). In the absence of such evidence, eye witness’s testimonies are valuable, but are not always available. What adds complexity when evidence is inconclusive, is that it can be hard to prove the crime or ascertain who the instigator was (both parties can claim to have been abused or acting in self-defense and the aggressor could deny the charge).

3. The severity of the assault, the victim and the aggressor’s medical history and potential addictions are taken into account for the sentence.

Simply put, an aggressor who slapped his spouse will be punished more leniently, than one who punched and kicked her. If a child was abused the law is more severe. A person with addictions (a drug-user or an alcoholic), or mental disorders may also be required to undertake therapy.

4. If domestic abuse is reported, it can severely disrupt family relations.

Domestic assault is a serious criminal charge, which means that if the authorities find out about the crime, they are obligated to take legal action, whether the victim intents to or not. The state laws of Virginia dictate that the authorities can issue a no-contact (protective) order, effectively prohibiting any form of communication between the aggressor, the victim and the rest of the family.

5. First time offenders can have their case dismissed or may be judged more leniently.

The guilty party can have their sentence dismissed, if they have never committed a crime before. It is also possible that the state offers a plea bargain to the accused. If the abuser admits guilt before the case goes to court, the sentence can be more lenient.

6. The alleged abuser’s and the accuser’s personality and habits play an important role in court.

A person with a toxic and abusive personality, will have a harder time convincing the court about his innocence. On the other hand, the accuser may have an ulterior motive or may be a habitual liar. All of the above aspects come into play when the case is tried.

7. It’s advisable for both parties to avoid contact after the crime has been reported.

Whether you are the accuser or the perpetrator it is preferable to refrain from communicating between each other, as any form of contact could have a detrimental effect to your case, especially if a protective order is in effect.

Conclusion

Domestic Violence can be a complex and challenging crime to handle. Whether you decide to press charges against an abuser, or think you have been wrongfully accused, you should always consult with an experienced criminal law attorney.

Important Facts About National Impaired Driving Prevention Month

The Purpose of National Impaired Driving Prevention Month

Since December is one the busiest months of the year full of winter holiday celebrations like Christmas and New Year’s Eve, there are a lot more social events and late night get-to-gathers where alcohol is available. Sadly, driving under the influence is quite common during holiday season. Impaired driving puts drivers, passengers, and pedestrians at risk, and each year it claims the lives of thousands of Americans. In December, we observe National Impaired Driving Prevention Month to create more awareness on the issue.

Some Important Facts About This Month

It is reported that every year, around 30 million people drive while intoxicated and around 10 million drivers go behind the wheel after taking illegal drugs.

Nearly 25 people a day were killed in alcohol-impaired driving crashes in 2010. Drinking and driving can be deadly, especially for teens.

Young adults (ages 21-34) are much more likely to die in a car crash after drinking alcohol.

According to the Centers for Disease Control and Prevention (CDC), every day, 28 people in the United States lose their lives in motor vehicle crashes that involve an alcohol-impaired driver.

In 2014, of the 1,070 traffic deaths among children (ages 0-14), nearly 19% involved alcohol-impaired drivers.

Drugs other than alcohol are also a factor for traffic accidents.

Effective Preventive Measures

Prevention starts with our sense of personal responsibility. It is high time that drivers, irrespective of their age, start thinking about how they can practice safe driving and re-evaluate their driving habits.

Conducting school programs and educating teens on how important it is NOT to get in the car with a driver who’s under the influence would be an effective solution.

Electronically monitoring repeat DWI offenders also appears to be effective. Ignition interlocks in cars prevent operation of the vehicle by anyone with a blood alcohol concentration (BAC) above the specified level.

If you come across a possibly drunken driver on the road, immediately contact the police! Your timely action might save someone’s life.

Families play an essential role in putting an end to impaired driving. We should all educate our children about the risks involved in consuming alcohol or illicit drugs and especially how dangerous this is while driving.

If your holiday plans involve drinking liquor, make sure to always plan ahead for a safe ride home.

Every year, a higher volume of vehicles flood the roads. People rush to see their loved ones for the holidays and the odds of getting into a driving accident increase during these periods. While most people are well informed, there are still many other people who are not aware about how this easily avoidable problem could affect their loved ones. It is our personal duty to help people understand how dangerous this habit actually is.

Organize a local awareness campaign to explain the risks involved and how drinking and driving can affect families. Surprise the attendees with customized giveaways. Silicone wristbands are perfect for such campaigns because they are original, durable, long-lasting and inspiring. You can get them in different colors, fonts, sizes and styles. Wristbands carry messages. Choose from “Think and Drive”, “Never Drink and Drive” or come up with something of your own.

How to Make Your Home a Quieter Place

The houses today are constructed on the basis of modern, light-weighted and open-floor plans wherein it becomes difficult to find a little peace and quiet environment. In most of the houses, the walls are removed to increase the available space, kitchens are filled with larger appliances, and rooms are surrounded by home theaters making noise an essential part of our lives. We are the only creators of a noisy environment and we can only help ourselves in reducing it. This is not something that is created by nature it is simply a man-made product.

The evil effects of noise are that it can mess up your sleep, add to your stress, infringe on your privacy and in a nutshell it is hampering the quality of life we are living. Fortunately, we are lucky that there is a number of soundproofing or acoustic treatments that you can take help from to alleviate the problem. The acoustic barriers can efficiently help folks to get rid of this serious issue. Before, we proceed it is also important to know how sound actually works?

The clang of the bell and other physical things sends sound waves rippling through the ear. When these waves reach the ears, they vibrate a sensitive membrane i.e. the eardrum and we hear them as sounds. It is said to be the sound, not the noise. Noise is something that is unpleasing to the ears and is also termed as unwanted sounds.

Here are some helpful techniques for making your home a quieter place:

  • Cut down on noisemakers- Consider buying quiet appliances for your home including house fans, kitchen appliances etc. Buying quiet appliances is even more beneficial if they are to be kept nearby living or sleeping areas. Maintenance of existing appliances is also an important part of the equation. If you find something unusual, get it checked or repaired by the technician as soon as possible.
  • Use sound absorbing materials- The material that helps to reduce and absorbing the unwanted sound are something that every house owner would love to have. There are a lot of things that will work as a barrier that reflects and absorbs the noise entering your house. These acoustic barriers are quite helpful in minimizing the outdoor noises and absorbing the interior sounds. Ensure getting a spec sheet prepared by the tradesman so that you can check and approve it before its installation.
  • Install sound blocking doors- The largest opening in a house is its doorway. And a lot of sounds enters from this way. Thus, it is better to install weatherstrip or solid doors to effectively block the unwanted sound rays entering your house. The solid doors are quite expensive because of their thickness and are also available in a broader selection of elegant designs.
  • Weatherstrip interior doors- The actual sound doesn’t come through the door, it comes around the hollow spaces left between the doors. Thus, it is beneficial to install weatherstripping or door soundproofing to seal that space using adhesive-backed high-density foam tape. This will block the noise coming from outside.

 

How to Safeguard Your Immune System

The immune system of a human body is a network of cells, tissues and organs that work together to defend the body against the attacks by the ‘foreign’ invaders. The term ‘foreign invader’ is used for the bacteria, parasites, fungi and other viruses that can lead to illness through infections. It is the job of an immune system to keep these infectious organisms out and destroy them.

Though unseen, the immune system cells are constantly gobbling up with the bacteria and blocking viruses from invading your cells. Similar to your heartbeat and indigestion, the immune response is a system that functions on its own and you don’t control them. But, there are a lot of practices that can work as your helping hand. Some of such practices are:

Good hygiene- The first step to begin with the defence is to keep all prospective germs at bay. How can it be done? By following good personal hygiene habits. Stop infection as it begins and before it begins. Make sure you avoid spreading your infections to others with these simple measures:

  • Wash your hands regularly with soap or use sanitizers 5-6 times a day. Always prepare or eat food after washing your hands and every time you use the restroom.
  • Whenever you sneeze or cough, make sure you cover your mouth and nose with a tissue in order to avoid its germs infect others.
  • Always bandage all your cuts because if left open, it can become septic and harm your immune system. If you have any serious cut or wound anywhere on your body, get is examined by the doctor within due course of time.
  • Do not touch your healing wounds and do not squeeze pimples because doing so allows germs to enter your body.

Vaccination or Immunisation- A number of serious infections can be prevented by immunisation. Whereas vaccination is used to cure a sore arm or low fever. The vaccination is generally safe and effective in curing such diseases. And when it comes to the infections, consult your doctor for the immunisation status. A number of health care providers and centres provide immunisation services. Generally:

  • Children should be given all necessary immunisations and vaccinations as and when recommended by the doctors.
  • All adults should make sure their vaccinations are up-to-date.
  • Travellers should get additional immunisations before their date of journey.

Food safety- Mark yourself safe from the causes of food-poisoning not because they are life-threatening but they can lead to serious medical conditions sometimes. For this, you have to prepare and store your food safely. Take necessary precautions to kill germs or to prevent them entering your immune system:

  • Wash your hands with soap and water before and after each time you handle a raw food.
  • Rinse all meat, poultry, and fish under running water before cooking. Rinse all fruits and vegetables under running water before cooking or serving them.
  • Separate raw foods and cooked foods, and never use the same utensils or cutting boards with cooked meat that were used with raw meat.

Healthy travel- If you’re planning a trip, make sure you consult your doctor once, for, if your body needs some immunisations and vaccines before you make any travel. Consult your doctor at least 3 months or as early as possible about your journey and ask him about the precautions you have to take during your visit to the place.

How Do I Make My Asphalt Look Better?

Your asphalt pavement is important to you. It was a significant investment intended to increase property value, safety, and curb appeal. So it is no surprise that you are interested in learning ways to enhance the appearance so that it looks the way it did the day it was installed. Whether you have an asphalt drive way or parking lot, the options for making it look better remain fairly the same. Continue reading to learn how you can make your asphalt pavement look like new again.

Asphalt Overlays

If your paved surface is old and faded, an overlay is a great investment. As long as the existing pavement is in good structural condition, a new layer of asphalt can be poured directly over it, rendering a fresh, brand-new paved surface. Not only are overlays efficient and cost-effective, they are long-lasting. If your paved surface is not structurally sound, you can get the same results by removing the old pavement and repaving the entire surface with new asphalt. These two options are the most invasive and significant investments, but they are worth the overall value you receive long-term.

Do-It-Yourself Tips

If you are not interesting in a pavement renovation, you can still benefit by implementing some do-it-yourself strategies to keep your lot or drive looking great. First, routine debris removal is important. This involves picking up trash and litter on a daily basis. It also involves prompt leaf and snow removal every season. Not only does this prevent unsightly stains, corrosion, and hazards, it makes the lot look clean and fresh. If you have a large lot or complex, it is wise to invest in a street sweeping machine to make this chore more efficient.

Preventative Maintenance and Repairs

Whether you choose to overlay your existing pavement, remove and repave your asphalt, or implement DIY strategies, preventative maintenance and fixing minor damages is a must. Catching small problems early on can save you money and maintain strong pavement. This includes crack filling, pothole repair, line striping and painting, grade repairs, drainage adjustments, and more. You must always be maintaining your paved surfaces, regardless of condition or square footage.

Sealcoating

Every paved asphalt surface should have a protective coating. Asphalt needs to be seal coated every 3 to 5 years, especially in regions that are hot and dry most of the year. This thin, clear protective layer shields harmful sunrays, which prevents it from prematurely fading, cracking, and more. It also creates a waterproof barrier that prevents corrosion, crumbling, heaving, and more.

Advantages Of Homestays Over Hotels

Missing the sense of living in a home in hotels? Have you started to think that living in hotels has become too mainstream. Well then Homestays are the best option for you. With a sense of living right at your home in a new city to which you are traveling, homestays are a very good option to consider.

What is Homestay?

Homestay is basically a form of lodging where travelers get to live in a person’s home living in the locality to which you are traveling to. They may be free of costs at times or they may be something like a home exchange which has close meaning to student exchanges.

Why is it better than Hotels?

Nowadays living in a hotel is what everyone does. But, does it give you the satisfaction of really going to the place and enjoying it to the fullest? Not really. That is why now people are shifting attention to other options like Homestays.

They give you the comfort of home in a tourist spot:

  • You get to have the experience of the local lifestyle.
  • What better place to enjoy the local cuisine than at the place of a person living in that area for years.
  • It gives you a taste of local culture.
  • They save on costs of hotels at times.
  • You get to make connections with the local people of different class/ culture within that one stay.
  • Staying in a friendly and family kind of environment

Even though the Estate stays are cheaper and gives you a home type of feeling, last minute cancellations on the host part or some other minor problems may be troublesome and difficult to handle during your tour.

While searching for homestays the main aim should not be just finding an accommodation to live in but it should be more of an experience which you get when you stay at a local person’s home. It is an experience worth having in your lifetime. You get to know people, their lifestyle as mentioned above, but above all you get to know the type of people who live in that area. If the place is surrounded by trees, is situated near a forest or is close to places where natural beauty can be seen in the locality then all this makes your stay more magical and amazing.

Tourists always find it difficult to firstly find an accommodation and then find the places to visit in the locality once they do that. Then they end up spending money on guides, maps and whatnot. But if you find an accommodation at a Homestay, then you can have the first hand experience of traveling to local tourist spots from your host. Your host can tell you all about the best place to eat, to shop, to see etc.

All this can be enjoyed by you if opt out of staying in hotels which don’t give you the benefits of living like Homestays and prefer estate stays over them.

Happy travelling with Homestay.

All Important of Business Card

Graphic Design for Small Businesses and organizations isn’t only offering a product or service and having cash in on it. Once you start a small business, there are several features, which have to have a personal and professional focus. One of those is promoting your brand. There are a few things too, which form the foundation of promoting and one of those is the business card. The principle function of promoting is to attract the target market. When accomplished in the correct way, it can yield wonderful results. Marketing experts and graphic designers, who specialize in graphic design for small businesses, have the knowledge and experience to attract your specific client or buyer through distinct marketing and promotional tactics. A business card (or minute card) should have every piece of information essential for someone to interact and conduct business with your company or organization. There are many styles of cards, and in fact, it is necessary to decide on the appropriate style for your firm. This is why hiring a professional whom specializes in graphic design for small businesses is so important.

The product or service themselves won’t always draw in buyers or clients when shown to individuals in a prepared way. To get to the customers who will use, buy or interact with your company, one of several methods used in promoting is choosing the right business card. A card with the very best graphics, typography and layout that connect emotionally with your perspective client is the key. Every single color and color combination possesses its own meaning. There are many benefits and consequences to the use of color when contemplating the feelings and emotions of the people you’re trying to attract. Which means, a hues participation in the overall design is an essential part in selecting the most appropriate appearance of your business card. Imagine if the colors (or hues) used in your card were actually repelling your target audience you are trying to attract.

The visuals that happen to be loved by people of a distinct audience change by age and gender as well. An example is flowers; if your business makes products that are devoted to girls, then introducing flowers as visual elements (graphics) of your card will most likely attract more buyers. If though, your target is a more mature female audience, the use of flowers could be conceived as contrived and repulse your buyers. Selecting the most appropriate graphics for the business card is about the mindset of the buyer and not the business owner. Let me repeat that so you truly get it. The look, feel and emotions tied to your business card are about the buyer, not you, the business owner. If your buyer connects a personal emotion with the artwork, or possibly a design and style, employed in the card, then almost absolutely that buyer will choose the firm utilizing that artwork, design or style. For this reason alone, it is very important to work with a professional that knows and understands graphic design for small businesses.

Why have a business card in the hands of everyone that works for you? A nicely manufactured card affirms the level professionalism regarding the organization. You need a business card that is designed well with accessibility to information for your customers to make contact with you. It must be styled to create a personal connection with the buyer as well. Your reputation is riding on your business card. The primary function of your business card is to get clients to call you. Your logo should be prominent to let people know who you are the minute they see your card. After this, your business card should clearly provide methods for the client to contact you. This can be a website, a smart phone or email but it is highly recommended to have all three. A marketing expert or graphic designer whom specializes in graphic design for small businesses can help point you in the right direction for the content for your particular niche or market. Business cards with the proper visuals, content and style can help you do this. Are you ready to secure a professionally designed business card right now?

Vancouver, A Year Round Vacation Destination

Vancouver, British Columbia has consistently been ranked n the top of the world’s most desirable places to live in the world. The openness, quality of life, the diversity of outdoor activities in the surrounding mountains and the ocean at your doorstep as well as the modern cosmopolitan city centre and natural beauty all help to make this world class city truly unique. Not planning on living in Vancouver? Well you should at least visit to see for yourself what all the excitement is about!

Any time of the year you visit this gem of the Pacific Northwest will prove to be a memorable one. In the winter season you have all the mountain activities from heli-skiing to dog sledding in Whistler to snowshoeing or romantic log cabin dining in the Coastal Mountains. Enjoy an authentic Canadian mid-winter evening by catching a National Hockley League game at the Rogers Arena in the heart of downtown as the local Canucks team takes on a visiting challenger. Demand for tickets are extremely high so be sure to book your seats in advance or you can always see what’s available, usually at a premium, outside the stadium right before game time. Dining in Vancouver is wonderful year round; however, it is especially delightful in one of the many cozy restaurants on a brisk night with perfectly prepared local seafood hot out of the kitchen served with wine from one of British Columbia’s growing and acclaimed vineyards. The fireside ambiance in a dimly lit soothing environment really is the perfect evening out.

During the summer season the ocean is made more accessible by the perfectly hot temperatures from June to August but that doesn’t mean the mountains are out play. You can hike on established or less trekked trails throughout the surrounding area of Vancouver and feel as if you are 1000 miles away into the wilderness. You must be careful and take the proper precautions with local wildlife but a single or multi-day trip into the mountains and surrounding valleys is always a rejuvenating and empowering experience. Getting into the ocean by boat or on one of the many world-class beaches that surround the city will give you a real sense of the delights of these West Coast paradise. Sailing, swimming, yachting, kayaking, whale watching or just chilling on the beach, your day with the Pacific Ocean will be unforgettable. Spend the evening in one of the many restaurants of Vancouver or go for a stroll around Stanley Park to watch the sunset. Be sure to check out what festivals and shows are going on in Vancouver while you are there are the city attracts many international events and acts. Annual events that often draw a great deal of attention are the Celebrations of Lights fireworks show, Bard on the Beach Shakespear Festival, International Jazz Festival, Vancouver Sun Run and much more.

When planning your vacation to Vancouver be sure to pick the time of year that best suits what you’re looking for. Also, the city and surrounding area is quite large and the sites are not always accessible through the public transportation system. Consider renting a vehicle for you stay to ensure you get to see everything you want to on your schedule with the efficient guidance of a GPS so you don’t get lost on your way.

Vancouver has established itself as a world-class livable city and since the 2010 Winter Olympic games is establishing itself as a top vacation destination. Any time of the year it provides everything you would want from a relaxing destination holiday or an action packed adventure. Ensure you get to where you want to go in a timely manner by renting a vehicle to eliminate any hassles or unnecessary travel time.

A Nutritional War Between Roasted And Raw Nuts – Which One Is Better?

Nuts are very healthy and have many essential minerals and nutrients that benefit your body. Many people eat them raw whereas, many people love to eat them roasted or cooked. You can eat them as a snack because it is ready to eat item. The best part is you can also use it to make various recipes such as Desserts, Biscuits, and Cakes etc. It is the fact that both raw and roasted nut have their own way to benefits the body, but it is the fact that roasted nut tends to be healthier than the raw one. Here is a difference between roasted vs. raw nuts that will help you to understand that which type is better for health.

  • The Nutrients Value – Roasted nuts are usually being roasted in little oil and contain salt that can increase value of the sodium intake. It is the fact that roasted nuts are rich in calories as compared to raw nuts, so if you are looking for a weight gain then, roasted nuts can be your best choice.
  • Taste Factor – Both types of nuts have their own different taste, but usually people like roasted nuts because it contains flavors. Raw nuts are simplistic in taste and sometimes a person gets bored by eating them. You can eat both of them as a snack as they both have their own unique taste and nutrition value.
  • Bacteria – Raw nuts have the higher chances of bacterial attack whereas, bacteria cannot affect the roasted nuts easily. It is the fact that a huge amount or harmful bacteria get eliminate after the roasting process. The number of contaminates also get removed after the cleaning process of the nuts that makes them safe for our health.
  • Chemical Process – Many manufacturers use the chemical method to roast the nuts, so it is very important to buy it from a trustworthy manufacturer to get the good quality product. Chemical harms the nutrition of the nuts and makes them tasteless because of which many people opt for raw nuts rather than the roasted one.

These are some differences between raw and roasted nuts. Both are good for health,so you can choose according to your taste and preferences. It is very important to buy the nuts from a good supplier to get fresh and premium products. Both roasted and raw nut are healthy in nature and they are available at a very affordable price, so one can easily buy them. Make sure to buy from a good manufacturer as a good one will always deliver you the fresh and pure products.

‘Tis the Time for Mindful Eating: Danielle’s 5 Key Tips to Surviving the Holiday Food Deluge

Oh yeah, here they come again, the holidays! It’s funny because it is a time we all look forward to and yet there is still this dread… the dread of weeks of overeating and the unavoidable weight gain. For many it’s quite predictable. In fact, the average American gains 7-10 pounds during the months of November and December. But really, who can resist all those delectable holiday treats?

Many, on the other hand, never gain an extra pound over the holidays. I am usually one of those. “That’s because you are a dietitian and never enjoy food anyways” you say. “No way!” is what I say. I enjoy lots of foods. Lots of foods in moderation. “Ugh, the moderation word. So overused.” Yeah, I agree. But to a large extend it’s true. You can enjoy a wide variety of foods if you keep it in moderation. Over-indulge? No. Indulge a little? Yes.

Now, you might be already thinking, well that’s no fun. What’s the holidays if you can’t eat until your stomach is about to rip in two and you need to take an extended siesta on your grandfather’s lazy boy? I hear you. We all have traditions that we come to expect and almost crave during this time of year. For so many, over eating is one of them. As mentioned, we dread this season of overeating, but we also expect it and do it anyways. It’s like an unbreakable vicious cycle. How do we get out of candy land hell!

One of the first steps is to recognize the problem! The problem is that when we overeat, we constantly over-ride our natural hunger/fullness cues which eventually leads to dysfunction, to the point we can’t even tell when we are hungry and full anymore. We start to eat for pleasure or pain instead of physical need. This causes us to eat frequently and in portions much larger than we need.

What to do? This is where some basic mindful eating tips can come in super helpful. It may not change your life immediately, but trust me, over weeks and months you will slowly be more in tune with yourself and better able to nourish your body with what it needs, not with what your cravings tell you it wants.

Danielle’s 5 tips for surviving the holiday food deluge:

1. Recognize your weakness areas and where they are encountered.

Recognition is always the first step, isn’t it? You have to assess where your problem areas lie. Is it sugar? All carbs? Salt? Large portions in general? All of the above? Does the problem occur in the workplace? At home? At family gatherings? Late at night alone? All of the above. Think through the foods you just can’t stop eating and where you find them throughout the day. Write it down.

2. Make a daily and weekly plan.

Remember, most of the gradual weight gain comes from slight but cumulative overeating all through the holidays, not just on Thanksgiving and Christmas day. Make a plan for yourself so you have a rough idea of what you want to eat from day to day and stick to it. Having a plan liberates the mind to think about other more important things and even frees it from considering cravings, especially when you know, according to your “plan,” that they are not an option.

*If you need help making a plan for the holidays, come see me for ideas!

Going along with that, keep a diet journal as you go. Writing down what you eat, at least for a short period of time, increases your mindfulness around what you are eating and helps avoid random snacking. When you are forced to think more about what you eat, you tend to make better choices. So put pen to paper (or finger to phone) and keep track for a couple of weeks during the holidays.

3. DO NOT avoid all your favorite foods. That is probably the worst thing you can do, especially as you start something new. In my experience the more forbidden a food is, the more you want it. What I say is that all foods are allowed, but portions are controlled. That is the key. Make sure you enter it into the plan and stick to a defined portion. *Don’t forget, usually the first 1-3 bites of any food are the most satisfying. The word is enjoy, enjoy, enjoy. Enjoy the hell out of each bite. When that uber enjoyment ends, put down the fork. Save the rest for another day. I know it’s hard, but try it!

4. Keep up your physical activity! I can’t even tell you how many people let go of their exercise routines during this time because they are “too busy.” Oh no. That is not acceptable. We all have extra things we add to our daily itineraries because of holiday stuff, but slacking off on exercise is not one we can cut. Decreasing exercise can increase your risk for depression (especially if you are prone to it), decrease your willpower around food portions, and of course only add extra calories to your day because your aren’t burning those bad boys off. In fact, my advice is to INCREASE your exercise during the holidays! Make November and December your fittest months. You will not be regretting that come January when everyone else is hauling their sorry arse back to the gym!

5. Always load up on fruits and veggies.

Basically when in doubt, choose fruit and veg. These beauties are chocked full of vitamins, minerals, fiber and antioxidants… all the things you need to counter act any unhealthy choices encountered over the holiday months. You are going to feel a lot better, and gain less weight, if you fill your plate with produce at each and every meal.

Bonus tip: Relieve stress however you can! Stress always makes eating worse (not to mention ruins our holiday spirit). Before the holidays hit, think through right now what helps you melt away stress and make a plan to DO those things regularly. Read a book? Get together with a friend? Meditate or deep breathing? Yoga? A quick getaway? If the holidays stress you out, counteract it this year and get stress-relieving activities on the schedule!

Remember these tips as you move through these next weeks and months, and best of luck as you navigate another wonderful holiday season.