Thank You!

Gratitude is a simple yet profound expression of appreciation. It has long captivated the attention of psychologists and neuroscientists. This feeling of thankfulness, often overlooked in the hustle of daily life, holds the power to transform our mental and physical well-being.

When we express gratitude, we tend to focus on the positives in our lives. Studies have shown that gratitude can significantly enhance psychological health. For instance, a study by Emmons and McCullough (2003) revealed that participants who wrote about things they were grateful for exhibited heightened well-being compared to those who focused on daily irritations or neutral events. This practice of gratitude fosters optimism, elevating our mood and overall outlook on life.

The benefits of gratitude extend beyond mental health. It affects one’s physical health as well. According to a 2012 study published in Personality and Individual Differences, grateful people experience fewer aches and pains and report feeling healthier than other people. This could be attributed to the fact that grateful individuals are more likely to care for their health, engaging in regular exercise and attending regular check-ups, which contributes to longevity.

Another often unnoticed benefit of gratitude is improved sleep quality. A 2011 study published in Applied Psychology: Health and Well-Being found that writing in a gratitude journal for 15 minutes before bed helped participants worry less at bedtime, resulting in longer and better quality sleep.

Gratitude also plays a vital role in enhancing self-esteem and resilience. Gratitude reduces social comparisons. Rather than becoming resentful towards people who have more, a major factor in reduced self-esteem, grateful individuals appreciate other's accomplishments. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes' self-esteem, an essential component for optimal performance.

Moreover, gratitude can foster empathy and reduce aggression. A study by DeWall et al. (2012) demonstrated that grateful individuals tend to be more altruistic, even when others behave less kindly. They experience more sensitivity and empathy towards other people and a decreased desire to seek revenge.

The following are simple steps in practicing gratitude for daily implementation:

1. Gratitude Journaling: Spend a few minutes each day writing down things you're grateful for. This could range from significant events to small pleasures

2. Gratitude Meditation: Reflect on the things you’re thankful for. It could be as simple as feeling the sun on your skin or a kind gesture from a stranger.

3. Expressing Gratitude to Others: Make it a habit to tell people in your life how much you appreciate them. This can be through thank you notes, verbal appreciation, or small acts of kindness.

4. Mindful Appreciation: Take a moment to genuinely appreciate what you're doing at the moment, whether it's enjoying a meal or spending time with loved ones.

Incorporating these practices into your daily routine can create a ripple effect of positivity in your life and the lives of those around you. The act of expressing gratitude, in essence, becomes a celebration of life itself, highlighting the good and providing a lens through which challenges can be viewed with a sense of thankfulness for the growth they bring. Remember, gratitude is more than just a feeling, it’s a lifestyle.

The Culinary Evolution of the Thanksgiving Turkey

It's that time of year again when the aroma of savory dishes fills our homes, and families gather around the dining table, eager to feast like an image straight out of a Norman Rockwell painting. For several years now, I've had the honor of preparing the Thanksgiving turkey for our family dinner. It's been a path of culinary evolution, marked by different techniques and discoveries.

My initial journey into turkey cooking began with the conventional oven-roasting method. This approach, steeped in tradition, involves a lengthy preparation process, including brining, seasoning, and hours of slow roasting. While the outcome was often a beautifully bronzed turkey (if I do say so myself), the prep work, the extensive cooking time, and the stress of making sure the bird was perfectly cooked often made the process more daunting than delightful.

In subsequent years, I sought a more efficient method and ventured into the realm of turkey frying. This technique brought several advantages, notably a drastically reduced cooking time. A whole turkey, which once took hours in the oven, could now be cooked in a fraction of that time. The preparation was also much simpler - just season the turkey, drop it into a 350-degree peanut oil-filled electric fryer, and in a couple of hours, we'd have a succulent, juicy turkey on the table. There's something universally appealing about the taste of fried food, and the turkey was no exception.

However, frying wasn't without its challenges. The biggest issue was the aftermath. The cleanup and the vast amount of leftover oil were a pain in the turkey butt. Moreover, the rich, savory drippings used for making gravy, which is the essence of every Thanksgiving turkey, were noticeably absent in the frying process.

Then, last year, I embraced a game-changing technique: spatchcocking. For those unfamiliar, spatchcocking involves removing the backbone of the bird and flattening it out, resulting in a more uniform thickness. This method drastically reduces cooking time, much like frying, but without the hassle of dealing with gallons of oil.

The beauty of spatchcocking lies in its simplicity and efficiency. It cooks just as quickly as frying, yet it allows for the collection of those precious drippings, essential for a rich, flavorful gravy. The turkey cooks evenly, ensuring that both the breast and thigh meat are perfectly done at the same time. The skin crisps up beautifully, providing that satisfying crunch with each bite. If you haven’t tried the spatchcocking method, I encourage you to be adventurous this year and give it a shot. Check out this link for instructions and recipe.

This Thanksgiving, as I prepare to spatchcock our family turkey once again, I'm reminded of the importance of balancing tradition with innovation. Each method I've tried over the years has taught me something new about cooking and the significance of this festive meal. Whether you're a fan of the traditional roast, the efficiency of frying, or the modern twist of spatchcocking, the key is to find joy in the process and cherish the moments shared with loved ones over a delicious meal.

As we gather around our Thanksgiving table, let's be thankful for the food, the company, and the memories we create year after year. Happy Thanksgiving, everyone, and happy cooking!

This Week’s Top 5

1. Classic Herb Stuffing: A Thanksgiving staple, this stuffing is made with a blend of crusty bread, aromatic herbs like sage, rosemary, and thyme, and a mix of onions and celery for crunch. It's moistened with rich chicken or vegetable broth and baked until golden and crispy on top. The key is to balance the moisture and ensure every bite is infused with herbaceous flavors.

2. Creamy Smashed Potatoes: Move over, traditional mashed potatoes! Smashed potatoes offer a delightful mix of textures, with creamy insides and crispy edges. Made with buttery Yukon Gold potatoes, rich cream, and a touch of garlic, these potatoes are lightly smashed after boiling to create the perfect blend of creamy and chunky. Finish them with a sprinkle of chives or parsley for a pop of color.

3. Green Bean Casserole with Crispy Onions: This classic dish combines tender green beans with a creamy mushroom sauce, all topped with crispy fried onions. The key is to cook the green beans just right – tender yet crisp. The homemade mushroom sauce, made with fresh mushrooms, cream, and a touch of nutmeg, elevates this dish from a simple vegetable side to a comforting, savory treat.

4. Maple-Roasted Carrots: This sweet and savory dish is as beautiful as it is delicious. Whole carrots are roasted with a glaze of real maple syrup, a touch of olive oil, and a sprinkle of salt and pepper. The natural sweetness of the carrots is enhanced by the caramelization of the maple syrup, making this dish a crowd-pleaser that pairs perfectly with more savory sides.

5. Brussels Sprouts with Bacon and Balsamic Glaze: Brussels sprouts are transformed in this dish, which pairs the slight bitterness of the sprouts with the smoky richness of bacon and the sweet tang of balsamic glaze. The sprouts are roasted until they're crispy on the outside and tender on the inside, then tossed with crispy bacon bits and drizzled with a balsamic reduction for a touch of acidity and sweetness.

Bon appetit!

NFL Week 12

Thursday, Nov. 23

Packers at Lions (-7.5, 45.5)

Commanders at Cowboys (-11, 48)

49ers at Seahawks (+7, 43)

Friday, Nov. 24

Dolphins at Jets (+8, 41)

Sunday, Nov. 26

Saints at Falcons (-1, 42.5)

Steelers at Bengals (+1, 34.5)

Jaguars at Texans (+1, 47)

Buccaneers at Colts (-2, 42.5)

Patriots at Giants (+3.5, 33.5)

Panthers at Titans (-3.5, 37)

Rams at Cardinals (+1, 44.5)

Browns at Broncos (-1.5, 36.5)

Chiefs at Raiders (+9.5, 44)

Bills at Eagles (-3.5, 47.5)

Ravens at Chargers (+4, 46.5)

Monday, Nov. 27

Bears at Vikings (-3.5, 45)

Quote of the Week

“What if today, we were just grateful for everything?” - Charlie Brown

Answer to Last Week’s Trivia

Which type of exercise is known as the "king of exercises" for its ability to work multiple muscle groups simultaneously? The Squat

The squat is an efficient compound (multi-joint) exercise, involving multiple joints, making it an ideal option for maximizing the benefits from your available training time.

 Trivia Time

In which country did yoga originate?

Stay tuned next week for the answer. 

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