Kristin Bogdonas, Illinois Extension nutrition and wellness educator shares these insights from her Wellness Wakeup Podcast:

As fall arrives and nature transitions, it brings a special opportunity to pause and appreciate the simple joys of life. The crisp air, colorful leaves, and cozy gatherings with loved ones encourage us to reflect on the good around us and cultivate an attitude of gratitude. Embracing gratitude during autumn prepares us emotionally for the colder, darker months by fostering positivity, resilience, and contentment with what we have.

Practicing gratitude is more than just a feel-good exercise; it’s a transformative habit with measurable benefits. Research shows that people who regularly express gratitude are happier, more resilient, and better able to handle stress. Gratitude can boost mental clarity, enhance decision-making, and even improve physical health. When we focus on what we are thankful for, we build stronger connections, show more kindness, and feel more at peace.

These practices help us savor good moments and reframe challenges with positivity. Over time, gratitude can improve sleep, boost optimism, and foster emotional resilience. This season, make gratitude part of your routine and enjoy the benefits that follow.

Ways to Start Practicing Gratitude This Fall:

• Daily Affirmations: Begin or end each day with affirmations to reinforce positive thinking. Try simple phrases like:
  • "I believe in myself."
  • "I am capable, kind, and worthy of good things." Gratitude Journal: Keep a notebook or use an app to jot down three things you’re thankful for each day.
• Family Gratitude Time: Share what you’re grateful for at the dinner table, sparking meaningful conversations and mindfulness.
• Reflection Questions: Consider questions that help uncover gratitude, such as "What made me smile today?" or "Who am I grateful for?"

Are you hosting Thanksgiving or in charge of bringing the turkey? When preparing for a holiday meal, choosing the right turkey is essential. Here's a quick guide to help you decide on size, type, and storage.

• How Much to Buy Plan for about one pound of turkey per person, or 1.5 pounds if you want ample leftovers or expect hearty appetites. For mixed gatherings of adults and children, one pound per person usually balances out. If your turkey is pre-stuffed, plan for 1.5 pounds per person. For bone-in turkey breasts, half a pound per person is enough.

• Fresh vs. Frozen Frozen turkeys can be stored for months, so you can purchase one well in advance. Fresh turkeys, however, should only be bought 1–2 days before cooking. If needed, fresh turkeys can also be frozen for up to 12 months.

• Check labels USDA Grade A symbol indicates the highest quality. Pre-basted turkeys contain added broth or spices for flavor, while un-basted turkeys have no added ingredients.

• Hen or Tom Turkey? Hens are generally under 16 pounds and often have more edible meat than larger toms, which are over 16 pounds. However, tenderness depends on the bird's age, not gender.

• Wild and Smoked Turkeys Wild turkeys are leaner due to their active lifestyles and are best cooked using moist heat to avoid dryness. Smoked turkeys are fully cooked and only need reheating unless stated otherwise on the label. They can be refrigerated for up to a week, but once opened, use them within three to four days.

For more tips and recipes, visit Illinois Extension’s Turkey website at extension.illinois.edu/turkey

November is National Diabetes Month and Kristin Bogdonas, nutrition and wellness educator shares these tips. 

Did you know…1 in 10 Americans has diabetes? That’s more than 37 million people. In our area alone, 13% of adults have diabetes. Another 11% have been told they have pre-diabetes or “borderline” diabetes. Don’t let prediabetes take you by surprise. You can have prediabetes for years without symptoms which makes sense why more than 80% of people don’t know they have it! Once you know your blood glucose (or blood sugar) levels are elevated, you can make necessary lifestyle changes to prevent or delay disease progression. If you don’t do anything, many with prediabetes will develop type 2 diabetes within 10 years.

Both, diabetes and prediabetes increase your risk for heart disease and stroke, so don’t delay. Taking charge of your health today may help you prevent diabetes health problems down the road involving your heart, eyes, and nerves.

Find out your risk for prediabetes by taking a 1-minute quiz online at
 doihaveprediabetes.org/take-the-risk-test#/.

Emily Swihart, Illinois Extension horticulture educator shares these insights on why we should be mindful of leaves making their way into our waterways and their impact on water quality. 

As trees shed leaves for winter dormancy, managing fallen leaves is crucial for water quality. In urban and suburban areas, leaves on streets, driveways, and storm drains are especially prone to washing into nearby rivers and lakes, releasing phosphorus and organic matter. These nutrients can cause algae blooms that harm fish and cloud the water, disrupting plant growth.

For those in residential neighborhoods or near waterways, here are some responsible leaf management options:

• Mulch Leaves: Mow leaves into your lawn to add free nutrients and reduce the chance of them washing away.

• Compost: Add leaves to compost with green materials (like vegetable scraps) to create rich compost.

• Bag and Dispose: Check your local leaf pick-up schedule for proper disposal, especially in high- drainage areas.

• Create Wildlife Leaf Piles: In wilder parts of the yard, pile leaves to provide shelter for small animals and insects while keeping them away from water sources.

Managing leaves responsibly helps protect water quality, and if you’re supporting pollinators, consider where leaves are left to benefit insects without harming nearby water systems. For more, visit the Illinois Nutrient Loss Reduction blog and podcast on “Fall leaves, clean streams.”

Gemini Bhalsod, Illinois Extension horticulture educator shares these tips on Garden Clean-up with Pollinators in Mind. 

Pollinators are essential to our food supply and ecosystems, with 35% of food crops depending on them. Beyond honeybees, moths, butterflies, wasps, beetles, and native bees all play vital roles. Unfortunately, habitat loss and climate change are causing pollinator declines, but a few simple fall gardening steps can help.

• Leave Leaves: Instead of raking, leave some leaves in garden beds to insulate overwintering insects like moths and butterflies. Leaves also add nutrients to the soil as they decompose.

• Keep Flower Stems: Keep some flower stems standing, as pollinators like mason bees use hollow stems for nesting. Seed heads from plants like sunflowers provide winter food for birds.

• Create a Brush Pile: Fallen branches and leaves in a corner of the garden create a warm, sheltered habitat for bees and butterflies.

• Leave Bare Ground: Many native bees nest in the soil. Avoid covering all bare ground with mulch to support ground-nesting bees. For pest issues, clear affected plants to prevent overwintering pests.

Come next spring, wait to fully clear garden debris until temperatures consistently reach 50°F to give overwintering pollinators a chance to emerge safely. Learn more at go.illinois.edu/IllinoisPollinators.