The last Sunday in November is upon us.  May this day bring love, peace and joy to you and yours.  As we begin the upcoming holidays, take time for yourself, remember the loved ones no longer with us, and be grateful for what you have.

May you have a wonderful and loving Sunday.
Operation Shape Up

Most people have combinations of the three body types. For example, some have an upper body that is ectomorphic and a lower body that is endomorphic, resulting in a slim upper body and a more fat-prone lower body, creating a pear shape. Sometimes the variation is not as clear-cut as having one body type for the upper body and another for the lower.Height has little to do with body type, despite the fact that people tend to think of skinny people (ectomorphs) as tall and heavy-set people (endomorphs) as short.

EctomorphMesomorphEndomorphSkinny, linear/ ruler appearanceNaturally leanSmooth, round bodyLightly muscledNaturally muscularGains muscle easily, but tends to be underdevelopedSmall joints/ bonedMedium size joints/ bonesMedium/ large joints/ bonesLow body fat (without exercising or following low calorie diets)Naturally strongHigh levels of body fat (may be overweight)Small shoulders, chest and buttocksBroad/ square shouldersSmall shoulders, high waist and large hips creating a pear-shaped physiqueLong arms and legsBody fat evenly distributedDifficult to keep lost body fat offDifficulty gaining weightLosing fat is easySlow metabolic rateFast & efficient metabolismEfficient metabolismAttacks of tiredness/ fatigueHyperactiveGaining muscle easyLose weight slowlyDifficulty gaining muscleResponds quickly to exercise

What do people do?Thanksgiving Day is traditionally a day for families and friends to get together for a special meal. The meal often includes a turkey, stuffing, potatoes, cranberry sauce, gravy, pumpkin pie, and vegetables. Thanksgiving Day is a time for many people to give thanks for what they have.

Thanksgiving Day parades are held in some cities and towns on or around Thanksgiving Day. Some parades or festivities also mark the opening of the Christmas shopping season. Some people have a four-day weekend so it is a popular time for trips and to visit family and friends.

Public lifeMost government offices, businesses, schools and other organizations are closed on Thanksgiving Day. Many offices and businesses allow staff to have a four-day weekend so these offices and businesses are also closed on the Friday after Thanksgiving Day. Public transit systems do not usually operate on their regular timetables.

Thanksgiving Day it is one of the busiest periods for travel in the USA. This can cause congestion and overcrowding. Seasonal parades and busy football games can cause disruption to local traffic.

BackgroundThanksgiving Day has been an annual holiday in the United States since 1863. Not everyone sees Thanksgiving Day as a cause for celebration. Each year since 1970, a group of Native Americans and their supporters have staged a protest for a National Day of Mourning at Plymouth Rock in Plymouth, Massachusetts on Thanksgiving Day. American Indian Heritage Day is also observed at this time of the year.

There are claims that the first Thanksgiving Day was held in the city of El Paso, Texas in 1598. Another early event was held in 1619 in the Virginia Colony. Many people trace the origins of the modern Thanksgiving Day to the harvest celebration that the Pilgrims held in Plymouth, Massachusetts in 1621. However, their first true thanksgiving was in 1623, when they gave thanks for rain that ended a drought. These early thanksgivings took the form of a special church service, rather than a feast.

In the second half of the 1600s, thanksgivings after the harvest became more common and started to become annual events. However, it was celebrated on different days in different communities and in some places there were more than one thanksgiving each year. George Washington, the first president of the United States, proclaimed the first national Thanksgiving Day in 1789.

Thanksgiving Day (Jour de l'Action de grâce in Canadian French) is a national holiday celebrated primarily in the United States and Canada as a day of giving thanks for the blessing of the harvest and of the preceding year. Several other places around the world observe similar celebrations. It is celebrated on the fourth Thursday of November in the United States and on the second Monday of October in Canada. Thanksgiving has its historical roots in religious and cultural traditions, and has long been celebrated in a secular manner as well.

Ingredients Original recipe makes 1 (12 pound) turkeyMakes servings USMetricAdjust Recipe (Help)

• 3 gallonspeanut oil for frying, or as needed
  
  
• 1 (12 pound)whole turkey, neck and giblets removed
  
  

• 1/4 cupCreole seasoning
  
  
• 1white onion
  
  

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• PREP 30 mins
  
  
• COOK 45 mins
  
  
• READY IN 1 hr30 mins
  
  

Directions

1. In a large stockpot or turkey fryer, heat oil to 400 degrees F (200 degrees C). Be sure to leave room for the turkey, or the oil will spill over. Layer a large platter with food-safe paper bags.
2. Rinse turkey, and thoroughly pat dry with paper towels. Rub Creole seasoning over turkey inside and out. Make sure the hole at the neck is open at least 2 inches so the oil can flow freely through the bird.
3. Place the whole onion and turkey in drain basket. The turkey should be placed in basket neck end first. Slowly lower basket into hot oil to completely cover turkey. Maintain the temperature of the oil at 350 degrees F (175 degrees C), and cook turkey for 3 1/2 minutes per pound, about 45 minutes.
4. Carefully remove basket from oil, and drain turkey. Insert a meat thermometer into the thickest part of the thigh; the internal temperature must be 180 degrees F (80 degrees C). Finish draining turkey on the prepared platter.

Ingredients

• 1 head garlic
• 1 tablespoon extra virgin olive oil (EVOO)
• 2 pounds baby white potatoes
• 2 tablespoons milk
• 2 tablespoons butter
• Salt and freshly ground black pepper

Serves 4Preparation Pre-heat the oven to 400ºF.

Slice a quarter-inch off the top of the head of garlic and place it cut-side up on a square of foil. Drizzle with 1 tablespoon EVOO and wrap the foil around the garlic to enclose it. Transfer the bundle to the oven and roast until golden brown and tender, about 45 minutes.

When the garlic is ready, place the potatoes into a medium size pot and cover them with cold water. Bring up to a bubble and gently boil the potatoes until tender, about 15 minutes.

When the potatoes are cooked, drain them well and return them to the pot they were cooked in. Squeeze the roasted cloves of garlic into the pot and add the milk, butter and some salt and pepper. Mash the potatoes up as you like them and serve.

This is one of many "Yum-o!" recipes – it's good and good for you. To find out more about Yum-o!, Rachael's nonprofit organization, go to www.yum-o.org.

It's the dish everyone's expecting on the holidays, but it's so easy to make, you can serve it any day. What makes our green bean casserole so good? A secret ingredient - cream of mushroom soup. At a glance

Prep

10 min.

Total

40 min.

Serves

6

Servings: about 3/4 cup each

Bake: 30 min.                                

                           

What You'll Need1 can (10 3/4 ounces) Campbell’s® Condensed Cream of Mushroom Soupor Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soupor Campbell’s® Healthy Request® Condensed Cream of Mushroom Soup
1/2 cup milk
1 teaspoon soy sauce
1 dash black pepper
4 cups cooked cut green beans
1 1/3 cups French's® French Fried Onions
How to Make It

• 1 Stir the soup, milk, soy sauce, black pepper, beans and 2/3 cup onions in a 1 1/2-quart casserole.
  
  
• 2 Bake at 350°F. for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture. Sprinkle with the remaining onions.
  
  
• 3 Bake for 5 minutes or until the onions are golden brown.
  
  

CausesBy Mayo Clinic StaffIn most cases, it's not clear what causes colon cancer. Doctors know that colon cancer occurs when healthy cells in the colon become altered.

Healthy cells grow and divide in an orderly way to keep your body functioning normally. But when a cell is damaged and becomes cancerous, cells continue to divide — even when new cells aren't needed. These cancer cells can invade and destroy normal tissue nearby. And cancerous cells can travel to other parts of the body.

Precancerous growths in the colonColon cancer most often begins as clumps of precancerous cells (polyps) on the inside lining of the colon. Polyps can appear mushroom-shaped, or they can be flat or recessed into the wall of the colon. Removing polyps before they become cancerous can prevent colon cancer.

Inherited gene mutations that increase the risk of colon cancerInherited gene mutations that increase the risk of colon cancer can be passed through families, but these inherited genes are linked to only a small percentage of colon cancers. Inherited gene mutations don't make cancer inevitable, but they can increase an individual's risk of cancer significantly.

The most common forms of inherited colon cancer syndromes are:

• Familial adenomatous polyposis (FAP). FAP is a rare disorder that causes you to develop thousands of polyps in the lining of your colon and rectum. People with untreated FAP have a greatly increased risk of developing colon cancer before age 40.
• Hereditary nonpolyposis colorectal cancer (HNPCC). HNPCC, also called Lynch syndrome, increases the risk of colon cancer and other cancers. People with HNPCC tend to develop colon cancer before age 50.

FAP, HNPCC and other, rarer inherited colon cancer syndromes can be detected through genetic testing. If you're concerned about your family's history of colon cancer, talk to your doctor about whether your family history suggests you have a risk of these conditions.

 Meditation: A simple, fast way to reduce stressMeditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most.

By Mayo Clinic StaffIf stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.

Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment.

And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.

Understanding meditationMeditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind.

During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.

Benefits of meditationMeditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health.

And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may improve certain medical conditions.

Meditation and emotional well-beingWhen you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation can include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions

Meditation and illnessMeditation might also be useful if you have a medical condition, especially one that may be worsened by stress.

While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as:

• Anxiety disorders
• Asthma
• Cancer
• Depression
• Heart disease
• High blood pressure
• Pain
• Sleep problems

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions.

Meditation isn't a replacement for traditional medical treatment. But it may be a useful addition to your other treatment.

Types of meditationMeditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace.

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.
  
  You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
  
  
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment.
  
  In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment.
  
  
• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
• Transcendental meditation. Transcendental meditation is a simple, natural technique. In transcendental meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way. This form of meditation allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.
• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

Ingredients

• Pie Crust:
• 3 cups all-purpose flour
• 1 teaspoon salt
• 3/4 cup vegetable shortening or lard
• 3/4 cup salted butter, cut into pieces
• 1 egg, lightly beaten
• 1 tablespoon distilled white vinegar
• Filling:
• 1 cup granulated sugar
• 3 tablespoons brown sugar
• 1/2 teaspoons salt
• 1 cup corn syrup (light or dark)
• 1/3 cup melted salted butter
• 1 teaspoon vanilla
• 3 whole eggs beaten
• 1 cup (heaping) chopped pecans

DirectionsFirst, whip up the pie crust: Mix the flour and salt in a bowl. Add the vegetable shortening and salted butter. Work the butter into the flour using a dough cutter until the mixture resembles tiny pebbles.

Add the egg, 5 tablespoons cold water and the white vinegar. Stir until just combined. Divide the dough in half and chill until needed. (You will only need one half for this recipe, reserve the other half for another use.)

Next make the filling: Mix the granulated sugar, brown sugar, salt, corn syrup, butter, vanilla and eggs together in a bowl.

Preheat the oven to 350 degrees F. Roll out one dough half on a lightly floured surface to fit your pie pan. Pour the pecans in the bottom of the unbaked pie shell. Pour the syrup mixture over the top. Cover the top and crust lightly/gently with foil.

Bake the pie for 30 minutes. Remove the foil, and then continue baking for 20 minutes, being careful not to burn the crust or pecans. The pie should not be overly jiggly when you remove it from the oven (though it will jiggle a bit). If it shakes a lot, cover with foil and bake for an additional 20 minute or until set. Required baking time seems to vary widely with this recipe. Sometimes it takes 50 minutes, sometimes it takes 75!

Allow to cool for several hours or overnight. Serve in thin slivers.