Your Back-Friendly Guide to Thanksgiving Cooking
From Oven to Table Without the Aches and Pains
Thanksgiving is a time for comfort food and gathering with the people you love, but for many of us, it also means hours spent hunched over a cutting board or standing at the stove. While your turkey might come out perfectly golden, your back and shoulders may feel more roasted than rested. Fortunately, this year can be different with a few smart tweaks! TAKE BREAKS BETWEEN BITES. It’s easy to get into a rhythm in the kitchen when you’re focused on peel, chop, stir, repeat. But standing for hours in one position can cause real strain, especially
if your posture slips. Every 30–45 minutes, take a moment to step away. Sit down, roll your shoulders, or stretch your back. These micro-breaks can make a major difference in how you feel at the end of the day. PREP SMART AND SIT DOWN. No rule says all food prep has to be done on your feet. If you’re chopping vegetables, measuring ingredients, or shelling nuts, pull up a chair and make yourself comfortable. Use a cushion for lower back support and make sure your workspace is at a safe, easy-to-reach level. It’s not lazy; it’s efficient and safer for your spine. CUSHION YOUR STEP. Standing on hard kitchen floors adds pressure to your knees, hips, and back. An anti-fatigue mat can absorb some of that stress and make long cooking sessions much more comfortable. If you can, keep a second mat near the sink or oven so you’re always standing on supportive ground. AIR-FRIED KOREAN CHILI CAULIFLOWER
STAY CLOSE TO COUNTERS. Leaning forward toward your countertop is the fast track to shoulder and back pain. Stand close to your workspace and bring bowls or utensils toward you. Keep your posture upright and engage your core while standing. Small adjustments like these protect your body and keep you from slouching all the way to dessert. KEEP MOVING BEYOND THE KITCHEN. Even during the hustle and bustle of the holidays, movement matters. Light exercise, even just a daily walk, helps keep your back and core muscles strong and flexible enough to support you through busy, activity-filled days. If holiday prep leaves you sore or you struggle with ongoing pain, don’t brush it off. Contact our team to learn how physical therapy can help you move and feel better this season and beyond.
HAVE A LAUGH
Inspired by TYBerryMuch.com
Ingredients
1. Whisk together flour, cornstarch, baking powder, salt, garlic powder, and pepper. Stir in seltzer until thick. 2. Coat cauliflower in batter and spray or brush with oil. 3. Air fry at 400 F for 15–17 minutes, flipping halfway. 4. In a blender, add sauce ingredients (except cornstarch) and blend until smooth. 5. Take out 1/4 cup of sauce and mix with cornstarch until clumps are gone. 6. Into a pan on medium-low, pour remaining sauce. Add cornstarch slurry and cook until thickened. 7. Toss cooked cauliflower with sauce, garnish, and serve. Directions
• 1 1/2 cup gluten- free flour • 2 tbsp cornstarch • 1 tbsp baking powder • 1 tsp salt • 1 tsp garlic powder • 1/4 tsp black pepper • 1 3/4 cups cold seltzer water • 2 medium heads of cauliflower, cut into florets • Cooking spray or oil
Sauce • 1/2 cup
maple syrup • 6 tbsp soy sauce • 1/4 cup brown sugar • 5 tbsp gochujang • 2 tbsp rice vinegar • 1 tbsp sesame oil • 2 tbsp cornstarch • Chopped green
onion, sesame seeds, and lime (for garnish)
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