Thanksgiving, like other holidays, promises gratitude and togetherness, but it can also bring stress, awkward moments, and even indigestion. As family members gather – from near and far – to share a meal, navigating conflicting personalities, differing opinion, and the drive for perfection can make hosting feel daunting. To help ensure a peaceful (and maybe even enjoyable) holiday, here are a few Thanksgiving dos and don’ts.
DOs
Set Realistic Expectations. While many dream of a picture-perfect Thanksgiving, real life is rarely like a cheesy holiday movie. Accept that things might not go as planned, and those imperfections are perfectly fine. Instead of pursuing perfection, aim for a day where everyone has moments of enjoyment, even if brief.
Plan Ahead. Hosting Thanksgiving can be overwhelming—you’re the cook, cleaner, and event planner all in one. Schedule tasks into manageable chunks over the course of a few days, prepping dishes in advance, and delegating responsibilities. Ask your guests to bring sides – this lightens your load and involves them in the holiday prep.
Choose Your Seat Wisely. Sit near family members you get along with. If you’re arranging seating, separate personalities likely to clash to keep the atmosphere peaceful.
Take Care of Yourself. Schedule time for yourself before, during, and after Thanksgiving. It can be a short walk, meditating, or a quick and quiet escape to play a video game or watch a movie. If you are unable to leave a stressful situation, calm yourself with five slow, deep breaths.
Learn to Let Things Go. Family quirks and annoyances are part of the package. Practice patience and remember, it’s just for a short time.
Remember the Reason for the Season. Reflect on or share what you are thankful for—whether it’s a good meal, health, a roof over your head, or time with loved ones. Focusing on gratitude can be a great tool to shift the mood toward positivity.
DON’Ts
Dominate the Conversation. Thanksgiving is for catching up with friends and family, not just talking about yourself. Be mindful, and make space for others to share, especially if it’s been a while since you have seen them.
Try to Fix Problems. Now is not the time for unsolicited advice or life coaching. One conversation over what is supposed to be a happy meal won’t mend a marriage, convince someone to start a family, make someone a better parent, or get them to hit the gym.
Discuss Sensitive Topics. Subjects like politics, religion, or lifestyle choices are best left off the dinner table. Even well-meaning questions like “When are you getting married?” or “When can I expect grandchildren?” may seem innocent but can make people uncomfortable. Stick to lighter topics that bring people together, such as favorite family traditions, upcoming plans, or funny memories from past Thanksgivings, this helps create a positive, welcoming environment for everyone.
Drink Excessively. Some people become argumentative or aggressive when drinking, which can escalate tensions. Avoid these individuals if they get rowdy, and prevent them from driving. If this is an issue for you, consider mocktails or non-alcoholic drinks.
Thanksgiving does not have to be a stressful situation. By prioritizing your well-being and keeping gratitude at the forefront of the celebration, you can make Thanksgiving a meaningful, enjoyable day—flaws and all.
No matter your age, good nutrition is key. When we choose to eat healthy, we are making a conscious effort to continually improve our well-being. When we teach young children about the importance of eating healthy, we are helping them to grow, develop, and maintain a healthy lifestyle they will carry on through adulthood. Making these smart food choices, along with regular physical activity, can significantly reduce the risk of developing serious health problems. For individuals who deal with chronic health problems, proper nutrition can aid in the management of their conditions. There are many other benefits that come with eating a healthy diet such as improved mood and mental health, a strengthened immune system, and more sustained energy.
In addition to the benefits of good nutrition, incorporating practical tools such as MyPlate can provide valuable guidance. MyPlate serves as a visual reminder of the types of foods we should be enjoying daily. It simplifies the process of making healthy choices by categorizing foods into five essential groups: fruits, vegetables, grains, protein, and dairy. By incorporating a variety of choices from each group into our daily meals, we make every bite count. Start by making simple adjustments to your daily meals. Whether you are cooking for yourself or your family, take time to plan out meals that include a variety of choices from each food group. If you are preparing for your family, make mealtimes a priority and connect with each other while preparing and enjoying meals together. Turn off the television, put away electronics, and enjoy time together as a family. Have conversations about the colors, texture, and flavor of the food being served.
Children often are more willing to try a food they have grown or prepared. Photo credit: UF/IFAS photo taken by Camila Guillen.
Growing a garden at home is another fun way to get everyone adding more variety onto their plate. Start with fruits or vegetables that are familiar or even an herb garden that can grow in a kitchen window. Children of all ages will enjoy watching and tending to the garden. This may also inspire children and youth to assist with cooking and food preparation in the kitchen.
Remember, eating healthy is a choice you get to make every day. The importance of good nutrition cannot be overstated, regardless of age. Choosing to eat healthy is a conscious effort that has far-reaching implications for our well-being. By instilling the values of healthy eating in young children, we lay the foundation for a lifetime of positive habits, fostering growth, development, and the maintenance of a healthy lifestyle into adulthood.
October is one of my most favorite times of year. Fall is in the air and the temperatures are starting to “fall.” School is back in session for our kids. The holiday season is beginning. Did you know that October is also National Seafood Month? There is no better time than National Seafood Month to start trying new recipes with your family and digging into heart-healthy meals!
“For a healthy heart, the American Heart Association and the Dietary Guidelines for Americans recommends eating two, 3.5 oz servings of fish per week” (Picklo, 2020). According to the USDA, there are several studies that show that eating fish reduces risk of heart disease. Fish is an excellent source of protein, which is great for losing weight or building muscle. Fish is also an excellent source of omega-3 fatty acids. These fatty acids help reduce blood clots, triglycerides, and irregular heartbeats.
Including at least two 3.5-ounce servings of fish in your weekly meals can reduce heart disease risk. (Photo source: Cristina Carriz, UF/IFAS)
Try to incorporate more seafood into your diet by adding it in twice a week. Fried shrimp or fish is so delicious but can contain more fat than we need to consume. For heart-healthy-conscious meals, consider baking or grilling the fish instead. You may be surprised at the delicious results. If you are unsure of where to start, take a look at the Med Instead of Meds curriculum. Many counties throughout the state of Florida are offering classes, in person and virtually.
Med Instead of Meds focuses on a Mediterranean diet and provides a variety of simple and delicious recipes! Recipes range from salmon and tuna burgers to fish tacos and much more! You can easily tweak the recipes to get creative with the herbs to make it your own dish. The possibilities are endless! Click here to visit the Med Instead of Meds website, created by a group of nutrition and health professionals from North Carolina State University and the North Carolina Division of Public Health.
One of my personal favorite recipes from their website is the “Honey Balsamic Glazed Salmon.” This recipe is simple to make, but the results are oh so sweet. The balsamic and honey glaze complements the salmon in ways I could not imagine, so much so that my mouth is watering just thinking about it! My family does not like the rosemary taste as much, so we tend to use oregano or thyme instead. Again, a simple change that my family loves. Little do they know they are eating heart-healthy seafood!
An Equal Opportunity Institution.
Garcia, J., & Purser, E. (2021, October 12). National Seafood Month. NC Cooperative Extension News.
Simple outdoor activities help children and adults get exercise while spending quality time together.
Photo Source: UF/IFAS
When you look at your children, do you see a picture of a healthy, active child? The United States Pentagon just released a report stating “77% of young Americans would not qualify for military service without a waiver due to being overweight, using drugs, or having mental and physical health problems.” Even worse, this is a 6% increase from the previous study. No matter the wish of a parent or youth as to their desire for military service, this study paints a disturbing picture of the health of our youth in the United States. Where have things gone wrong and what could be some simple corrective actions?
Exercise is a word many people dislike. But reframing the chosen exercise activity as a family outing, such as a daily debriefing walk to discuss the day’s events or an indoor activity such as a basic yoga class at a local gym or via video at home, can be a fun, purposeful way to incorporate physical activity without it seeming like “exercise.” The point is to increase the activity level of not just the youth but also the parent or guardian.
Replacing sugar sweetened beverages with water or fruit-infused water is an easy way to decrease excessive caloric intake and provide better hydration. Water is a basic need of the body and performs many roles from joint health and nutrient delivery to cells to regulating body temperature and proper organ functions.
Johns Hopkins Center for a Livable Future research indicates that persons who frequently prepare meals at home eat healthier. Eating more fruits and vegetable with attention to healthier preparation methods can lead to better health outcomes over time.
It’s time to paint a new picture with you as the role model. Slowly adjusting to the adoption of a healthier lifestyle can take time. Speak openly with the youth in your life and let them help to decide the changes they feel they can make. Place this in writing using SMART goals that are specific, measurable, achievable, relevant and time bound. Revisit these goals and adjust them as needed. The reward over time could be a picture of health.
July is National Grilling Month, and there is nothing quite like the aroma of delicious food sizzling on the grill. However, it is important to prioritize safety when it comes to outdoor cooking to avoid any accidents or mishaps. Whether you are a seasoned grill master or a novice, here are six essential grilling safety tips to keep in mind for a worry-free barbecue experience.
Choose the right location. Selecting the appropriate location for grill setup is crucial to ensuring the safety of people and property. Place the grill on a stable, non-flammable surface, such as concrete or bricks, and ensure it is a safe distance away from any flammable objects like trees, fences, or wooden structures, or heat-sensitive objects like vinyl siding. Avoid grilling in enclosed spaces, such as garages or covered patios, as it can lead to carbon monoxide buildup. Carbon monoxide is an odorless, colorless gas that can cause death if inhaled in a large enough quantity. Grilling in open spaces will allow this gas to dissipate to safe levels.
Keep a safe zone. Establish a designated “safety zone” around the grill to prevent accidents and injuries. Create a clear area of at least three feet in all directions, free from children, pets, and any foot traffic. This zone will provide a buffer between the hot grill and any potential hazards, reducing the risk of burns or accidental contact.
Practice proper handling of propane. When using a gas propane grill, it is essential to handle the propane cylinder with care. Always inspect the cylinder for any signs of damage, rust, or leaks before connecting it to the grill. When transporting or storing propane cylinders, ensure they are in an upright position and never place them in hot or enclosed spaces. When connecting or disconnecting the cylinder, make sure all burners are turned off, and never smoke or place any other open flames (such as citronella candles) near the grill.
Always cook meat and poultry to the proper internal cooking temperature to ensure it is safe to eat. The minimum internal cooking temperature of chicken is 165 degrees F. (Source: Tyler Jones, UF/IFAS)
Follow proper food safety practices. Safe food preparation practices are just as important as the grilling process itself. Avoid cross-contamination by using separate cutting boards, utensils, and plates for raw and cooked foods. Keep perishable items refrigerated until they are ready to be cooked, and don’t let them sit out in the heat for too long. In hot summer temperatures, food should not sit out longer than two hours. If the temperature is 90 degrees F or higher, the time limit is one hour. Use a food thermometer to ensure that meats such as poultry are cooked thoroughly and reach the appropriate internal temperature to prevent foodborne illnesses. Contact the Extension office for a list of proper internal cooking temperatures for different food types.
Monitor the grill. Never leave the grill unattended while it is in use. Grilling requires constant attention to avoid accidents and flare-ups. Stay vigilant and keep a close eye on the grill at all times. Keep a fire extinguisher nearby, ideally a Class B or multipurpose one, and know how to use it effectively. In case of a grease fire, never use water to extinguish it, as it can cause the flames to spread. Instead, use baking soda or a fire extinguisher specifically designed for grease fires.
Clean the grill. Maintaining a clean grill is not only essential for food safety but also for preventing flare-ups and extending the life of the grill. After each use, scrub the grates with a grill brush to remove any residue. Additionally, periodically inspect and clean the burner tubes and ports to prevent clogs and ensure proper gas flow.
By following these six grilling safety tips, outdoor cooking can be safe and fun.
How many of you feel like your days are go, go, go and feel tired and uninspired by the time you get home to make dinner? I am in the same boat and have decided my fast, go to dinners are now sheet pan meals. Add protein(s) (of your choice) and vegetables (of your choice) tossed in oil and spices (of your choice) and place it in the oven to cook, and you have dinner ready in less than an hour. My favorite part of these meals is that you and your family choose the foods you like and make them your own. This makes it easy to please everyone – even picky eaters – and you can mix it up with different proteins and vegetables to keep it from getting boring.
These meals are great for introducing new vegetables and proteins to children and adults. Why is it important to eat vegetables? Eating a diet rich in vegetables provides your body with important nutrients for proper health and maintenance, protects against certain types of cancers, and helps reduce your risk for heart disease, including heart attacks and stroke.
Be sure to check out the MyPlate Vegetable Group table for more information. The Vegetable Group is divided into five subgroups: Dark-Green Vegetables, Red and Orange Vegetables, Starchy Vegetables, Beans, Peas, and Lentils, and Other Vegetables. When you click on each subgroup it gives you a list of vegetables. Be sure to eat a variety of different vegetables for the most health benefit. It is recommended for us to eat many types of vegetables in a variety of colors to get the proper amount of nutrients we need.
These balanced sheet pan meals are also very easy for cleanup. You use one sheet pan for the entire meal. I highly recommend putting parchment paper down on your sheet pan before adding any ingredients. It will make the cleanup so much easier. There may still be some oil that needs to be washed off the pan, but nothing will get stuck or will need to soak before cleaning it.
As a busy, working adult I highly recommend the sheet pan meals to make your evenings easier and to diversify your meals and types of foods you enjoy at dinner. Happy Easy Meal Prep/Cleanup! Enjoy your delicious, nutritious sheet pan meal.
This sheet pan of sweet potatoes, onions, salmon, and green beans offers a simple, healthy, and delicious meal on a busy weeknight. (Photo source: Melanie Taylor)
