1. Agricultural and Horticultural Enterprises

3. Natural Resources and Environmental Quality

With recent media exposure of bed bug activity impacting travelers worldwide, the public perception of this species tends to draw some concerns over its potential for harming humans and pets. University of Florida experts at the Institute of Food and Agricultural Sciences (UF/IFAS) weigh in with science-based research on recognizing the species, their impacts on [&#8230;]

<a href="https://www.youtube.com/watch?v=EB_htYM65-k">https://www.youtube.com/watch?v=EB_htYM65-k</a>
With recent media exposure of bed bug activity impacting travelers worldwide, the public perception of this species tends to draw some concerns over its potential for harming humans and pets.
University of Florida experts at the Institute of Food and Agricultural Sciences (UF/IFAS) weigh in with science-based research on recognizing the species, their impacts on humans and pets and how to keep them from hitchhiking home with you after traveling.
Let’s begin with a few bites about bed bugs. 
“<a href="https://edis.ifas.ufl.edu/publication/IG083">Bed bugs are blood-sucking insects</a>, well adapted to life indoors, especially within homes and apartments. Blood is their only food, and they can extract it from several animals, including those we usually keep as pets,” said <a href="https://entnemdept.ufl.edu/people-directory/roberto-pereira/">Roberto Pereira</a>, a UF/IFAS urban entomologist who conducts research and Extension programs on the biology and control of ants, cockroaches, bed bugs and other insects that live in and around human structures.
They populate very quickly, making it difficult to identify and control, said Pereira, because one female can produce 200 to 500 eggs in her lifetime, laying from 10 to 50 eggs at a time. Also, bed bugs live through five stages, starting from a tiny egg, measuring about 1 mm in length, until they hatch as nymphs measuring about 1.5 mm.
<figure id="attachment_41385" aria-describedby="caption-attachment-41385" style="width: 240px" class="wp-caption alignleft"><img decoding="async" fetchpriority="high" class="size-medium wp-image-41385 lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" alt="" width="240" height="300" data-src="https://blogs.ifas.ufl.edu/news/files/2023/12/Faith-Oi-Courtesy-UF-IFAS-Photography-240x300.jpg"><figcaption id="caption-attachment-41385" class="wp-caption-text">Faith Oi. Photo courtesy UF/IFAS Photography.</figcaption></figure>
“The key to bed bug prevention and management is vigilance and recognizing all stages of the bed bug,” said <a href="https://entnemdept.ufl.edu/people-directory/faith-oi/">Faith Oi</a>, a world-renowned UF/IFAS urban entomologist and the director of <a href="https://pestmanagementuniversity.org/">UF/IFAS Pest Management University</a> based out of Apopka at the <a href="https://mrec.ifas.ufl.edu/">UF/IFAS Mid-Florida Research and Education Center</a>. “While adults can be as large as 3/16 of an inch, nymphs can be as small as a pen tip. Their appearance changes depending on whether they recently fed or not.”
Bed bugs appear flat and yellowish before they bite a host and consume a blood meal, then become engorged and transform into a deep red color after feeding.
Do bed bugs cause disease in humans or animals? 
Bed bugs do not transmit diseases, but they can cause a lot of discomfort because of the itching that results from the bites, said Pereira.
“If the infestation is extreme, and a person is exposed to bed bug bites for a long period of time, that person may develop anemia and symptoms of low blood volume, known as hypovolemia,” he said. “This can lead to other complications, including heart problems that can be dangerous. Fortunately, this occurs very rarely.”
How to keep bed bugs out of your home after travel.
Bed bugs enter homes when we bring them in on items such as luggage, furniture, books, computers, even in the waffled bottom of sneakers. They can travel on trains, planes and automobiles.
<figure id="attachment_41381" aria-describedby="caption-attachment-41381" style="width: 300px" class="wp-caption alignright"><img decoding="async" class="size-medium wp-image-41381 lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" alt="" width="300" height="260" data-src="https://blogs.ifas.ufl.edu/news/files/2023/12/Roberto-Pereira-Courtesy-Tyler-Jones-UF-IFAS-300x260.jpeg"><figcaption id="caption-attachment-41381" class="wp-caption-text">Roberto Pereira. Photo Courtesy Tyler Jones UF/IFAS Photography.</figcaption></figure>
To keep bed bugs from joining travels, Oi and Pereira offer consumers these tips:
<ul>
<li>When entering a place you may stay overnight, spend a few minutes inspecting surrounding areas for signs of bed bugs.</li>
<li>Protect your belongings by not keeping them on carpeted areas or sofas for extended periods of time. Before leaving, inspect your belongings.</li>
<li>When purchasing a used item or product like luggage, pillows or furniture, check seams, folds and crevices. Use a lint roller to pull up anything suspicious.</li>
<li>After visiting places, check your person, purse and luggage before bringing these into the house.</li>
<li>Clothing and some other items can be placed in a dryer in the highest heat possible for 20 to 30 minutes to eliminate any potential hitchhikers.</li>
</ul>
Myths and misconceptions when bed bugs emerge.
Some myths and incorrect perceptions make it into some people’s conversations and on social media about bed bugs and how to treat them. Oi and Pereira summarize what research has discovered, should you cross paths with the critters.
<ul>
<li>Foggers are generally ineffective. Bed bugs are significantly resistant to the active ingredients in most insecticide fogging products. Foggers are not the same as fumigants. Fumigants are gasses that can penetrate surfaces. Fog will not penetrate surfaces, so unless the fog directly settles on the bed bug, it will not be exposed or impacted.</li>
<li>Do I have to throw out my mattress? This measure is not necessary. There are several effective mattress encasements that can protect you against bed bugs once you have treated for bed bugs. Make sure the encasement’s zipper is tight enough to keep any future nymphs from entering or escaping. Make sure the encasement fabric is sturdy enough to keep from tearing with repeated use.</li>
<li>Don’t panic. If you discover just one adult bed bug, simply crush it and discard, but be on the alert for others. An introduction is one adult bed bug. An infestation means you’ve found more than one and in various stages of the life cycle, including eggs, nymphs and adults.</li>
<li>Simplify your living environment. Keeping a clutter-free home helps in bed bug management, providing them with fewer places to hide. This makes inspections and treatment more effective if you do encounter a problem. Some people associate bed bug infestations with a lack of good hygiene and good housekeeping, but that is not necessarily the case.</li>
<li>A vacuum and clothes dryer are your friends. If the infestation is localized, it may be possible to vacuum up the bed bugs. Remember to empty the bag or canister outside. Bed bug infestations are commonly found where you spend most of your time such as a bed and favorite recliner or chair. Vacuum seams of cushions well. Bedding and clothing can be put in a clothes dryer run on high for 20 to 30 minutes to destroy bed bugs.</li>
<li>Not sure infestation has set in? If bed bugs are found in more than one location, call a professional who has experience in bed bug control. General information to assist in selecting a pest control service can be found in the ASK IFAS article: <a href="https://edis.ifas.ufl.edu/publication/IN1269">Homeowner’s Guide to Selecting a Pest Control Service</a>.</li>
<li>For good measure, there is more. This Ask IFAS article in English and Spanish offers insights on <a href="https://edis.ifas.ufl.edu/publication/IN925">What not to do for bed bugs/ Qué no hacer contra las chinches</a>.</li>
</ul>
&nbsp;
<a href="https://blogs.ifas.ufl.edu/news/2023/12/13/expertos-de-uf-ifas-explican-como-evitar-que-las-chinches-de-cama-sean-sus-companeras-de-viaje/">Para accesar a esta comunicación en español, por favor utilice este enlace </a>
###
By Lourdes Mederos, <a href="mailto:rodriguezl@ufl.edu">rodriguezl@ufl.edu</a>
&nbsp;
ABOUT UF/IFAS 
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents. 
<a href="http://www.ifas.ufl.edu">ifas.ufl.edu</a>  |  <a href="https://twitter.com/UF_IFAS">@UF_IFAS</a>

https://www.youtube.com/watch?v=EB_htYM65-k
With recent media exposure of bed bug activity impacting travelers worldwide, the public perception of this species tends to draw some concerns over its potential for harming humans and pets.
University of Florida experts at the Institute of Food and Agricultural Sciences (UF/IFAS) weigh in with science-based research on recognizing the species, their impacts on humans and pets and how to keep them from hitchhiking home with you after traveling.
Let’s begin with a few bites about bed bugs. 
“Bed bugs are blood-sucking insects, well adapted to life indoors, especially within homes and apartments. Blood is their only food, and they can extract it from several animals, including those we usually keep as pets,” said Roberto Pereira, a UF/IFAS urban entomologist who conducts research and Extension programs on the biology and control of ants, cockroaches, bed bugs and other insects that live in and around human structures.
They populate very quickly, making it difficult to identify and control, said Pereira, because one female can produce 200 to 500 eggs in her lifetime, laying from 10 to 50 eggs at a time. Also, bed bugs live through five stages, starting from a tiny egg, measuring about 1 mm in length, until they hatch as nymphs measuring about 1.5 mm.
Faith Oi. Photo courtesy UF/IFAS Photography.
“The key to bed bug prevention and management is vigilance and recognizing all stages of the bed bug,” said Faith Oi, a world-renowned UF/IFAS urban entomologist and the director of UF/IFAS Pest Management University based out of Apopka at the UF/IFAS Mid-Florida Research and Education Center. “While adults can be as large as 3/16 of an inch, nymphs can be as small as a pen tip. Their appearance changes depending on whether they recently fed or not.”
Bed bugs appear flat and yellowish before they bite a host and consume a blood meal, then become engorged and transform into a deep red color after feeding.
Do bed bugs cause disease in humans or animals? 
Bed bugs do not transmit diseases, but they can cause a lot of discomfort because of the itching that results from the bites, said Pereira.
“If the infestation is extreme, and a person is exposed to bed bug bites for a long period of time, that person may develop anemia and symptoms of low blood volume, known as hypovolemia,” he said. “This can lead to other complications, including heart problems that can be dangerous. Fortunately, this occurs very rarely.”
How to keep bed bugs out of your home after travel.
Bed bugs enter homes when we bring them in on items such as luggage, furniture, books, computers, even in the waffled bottom of sneakers. They can travel on trains, planes and automobiles.
Roberto Pereira. Photo Courtesy Tyler Jones UF/IFAS Photography.
To keep bed bugs from joining travels, Oi and Pereira offer consumers these tips:
When entering a place you may stay overnight, spend a few minutes inspecting surrounding areas for signs of bed bugs.
Protect your belongings by not keeping them on carpeted areas or sofas for extended periods of time. Before leaving, inspect your belongings.
When purchasing a used item or product like luggage, pillows or furniture, check seams, folds and crevices. Use a lint roller to pull up anything suspicious.
After visiting places, check your person, purse and luggage before bringing these into the house.
Clothing and some other items can be placed in a dryer in the highest heat possible for 20 to 30 minutes to eliminate any potential hitchhikers.
Myths and misconceptions when bed bugs emerge.
Some myths and incorrect perceptions make it into some people’s conversations and on social media about bed bugs and how to treat them. Oi and Pereira summarize what research has discovered, should you cross paths with the critters.
Foggers are generally ineffective. Bed bugs are significantly resistant to the active ingredients in most insecticide fogging products. Foggers are not the same as fumigants. Fumigants are gasses that can penetrate surfaces. Fog will not penetrate surfaces, so unless the fog directly settles on the bed bug, it will not be exposed or impacted.
Do I have to throw out my mattress? This measure is not necessary. There are several effective mattress encasements that can protect you against bed bugs once you have treated for bed bugs. Make sure the encasement’s zipper is tight enough to keep any future nymphs from entering or escaping. Make sure the encasement fabric is sturdy enough to keep from tearing with repeated use.
Don’t panic. If you discover just one adult bed bug, simply crush it and discard, but be on the alert for others. An introduction is one adult bed bug. An infestation means you’ve found more than one and in various stages of the life cycle, including eggs, nymphs and adults.
Simplify your living environment. Keeping a clutter-free home helps in bed bug management, providing them with fewer places to hide. This makes inspections and treatment more effective if you do encounter a problem. Some people associate bed bug infestations with a lack of good hygiene and good housekeeping, but that is not necessarily the case.
A vacuum and clothes dryer are your friends. If the infestation is localized, it may be possible to vacuum up the bed bugs. Remember to empty the bag or canister outside. Bed bug infestations are commonly found where you spend most of your time such as a bed and favorite recliner or chair. Vacuum seams of cushions well. Bedding and clothing can be put in a clothes dryer run on high for 20 to 30 minutes to destroy bed bugs.
Not sure infestation has set in? If bed bugs are found in more than one location, call a professional who has experience in bed bug control. General information to assist in selecting a pest control service can be found in the ASK IFAS article: Homeowner’s Guide to Selecting a Pest Control Service.
For good measure, there is more. This Ask IFAS article in English and Spanish offers insights on What not to do for bed bugs/ Qué no hacer contra las chinches.
 
Para accesar a esta comunicación en español, por favor utilice este enlace 
###
By Lourdes Mederos, rodriguezl@ufl.edu
 
ABOUT UF/IFAS
The mission of the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS) is to develop knowledge relevant to agricultural, human and natural resources and to make that knowledge available to sustain and enhance the quality of human life. With more than a dozen research facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of Agricultural and Life Sciences, UF/IFAS brings science-based solutions to the state’s agricultural and natural resources industries, and all Florida residents. 
ifas.ufl.edu  |  @UF_IFAS

With recent media exposure of bed bug activity impacting travelers worldwide, the public perception of this species tends to draw some concerns over its potential for harming humans and pets. University of Florida experts at the Institute of Food and Agricultural Sciences (UF/IFAS) weigh in with science-based research on recognizing the species, their impacts on […]

UF/IFAS experts on bed bugs and how to keep them from hitchhiking to your homes from your travels

With the holiday season upon us, I wanted to share a little something about choosing heartfelt gifts for friends and loved ones. For some of us, shopping for others can be a stressful and unpleasant task. You may worry about budget constraints, choosing the right gift or simply finding the right gift in time for [&#8230;]

With the holiday season upon us, I wanted to share a little something about choosing heartfelt gifts for friends and loved ones.
For some of us, shopping for others can be a stressful and unpleasant task. You may worry about budget constraints, choosing the right gift or simply finding the right gift in time for the big day. Of course, if you’re shopping at brick-and-mortar stores, tackling the inevitable crowds and long lines only adds to the stress level.
<figure id="attachment_25807" aria-describedby="caption-attachment-25807" style="width: 300px" class="wp-caption alignright"><a href="https://blogs.ifas.ufl.edu/sarasotaco/files/2023/12/2023_FCS_holidayGiftGiving02_unsplashKira_auf_der_HeideTINY-scaled.jpg"><img decoding="async" class="size-medium wp-image-25807 lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" alt="a person holds a personally wrapped holiday gift in two hands, sharing it to the viewer. [credit: unsplash.com, Kira auf der Heide]" width="300" height="200" data-src="https://blogs.ifas.ufl.edu/sarasotaco/files/2023/12/2023_FCS_holidayGiftGiving02_unsplashKira_auf_der_HeideTINY-300x200.jpg"></a><figcaption id="caption-attachment-25807" class="wp-caption-text">[CREDIT: unsplash.com, Kira auf der Heide]</figcaption></figure>
With all of that to worry about, it’s little wonder that meaningful gift giving can get lost in all the commotion. So, rather than focusing on materialistic value, time constraints or trying to gift-by-best-guess, let’s explore some practical tips for selecting and giving gifts that will truly resonate with the recipients.
<ul>
<li>Listen and Observe: Take a little time to pay some attention to the interests or hobbies of the person you’re buying a gift for. What makes them light up when they talk. Learning this will help you find the gift that matches their personality and brings them joy.</li>
<li>Personalize It: Adding a personal touch to a gift can go a long way in making it extra special. Consider customizing it with their initials or engraving a personal and meaningful message. This shows that you took the time to make something unique to them.</li>
<li>Be Creative: Sometimes, the best gifts are the ones we create ourselves. Whether it&#8217;s a knitted scarf, or a delicious batch of homemade cookies, putting your time and effort into a gift adds an extra layer of thoughtfulness that is sure to be appreciated.</li>
<li>Give Experiences: Don’t just focus on physical items. Consider giving the gift of experience. Plan a special outing like a concert, spa day or weekend getaway. They create lasting memories of shared and cherished moments that will be treasured forever.</li>
</ul>
Remember, the act of giving a meaningful gift goes beyond the price tag. By observing, personalizing, and offering experiences, you can give gifts that truly are &#8220;gifts from the heart&#8221; with your loved ones. So, let’s celebrate the holiday season by choosing gifts that reflect our appreciation for the people who matter most.
Happy gifting!

With the holiday season upon us, I wanted to share a little something about choosing heartfelt gifts for friends and loved ones.
For some of us, shopping for others can be a stressful and unpleasant task. You may worry about budget constraints, choosing the right gift or simply finding the right gift in time for the big day. Of course, if you’re shopping at brick-and-mortar stores, tackling the inevitable crowds and long lines only adds to the stress level.
[CREDIT: unsplash.com, Kira auf der Heide]
With all of that to worry about, it’s little wonder that meaningful gift giving can get lost in all the commotion. So, rather than focusing on materialistic value, time constraints or trying to gift-by-best-guess, let’s explore some practical tips for selecting and giving gifts that will truly resonate with the recipients.
Listen and Observe: Take a little time to pay some attention to the interests or hobbies of the person you’re buying a gift for. What makes them light up when they talk. Learning this will help you find the gift that matches their personality and brings them joy.
Personalize It: Adding a personal touch to a gift can go a long way in making it extra special. Consider customizing it with their initials or engraving a personal and meaningful message. This shows that you took the time to make something unique to them.
Be Creative: Sometimes, the best gifts are the ones we create ourselves. Whether it’s a knitted scarf, or a delicious batch of homemade cookies, putting your time and effort into a gift adds an extra layer of thoughtfulness that is sure to be appreciated.
Give Experiences: Don’t just focus on physical items. Consider giving the gift of experience. Plan a special outing like a concert, spa day or weekend getaway. They create lasting memories of shared and cherished moments that will be treasured forever.
Remember, the act of giving a meaningful gift goes beyond the price tag. By observing, personalizing, and offering experiences, you can give gifts that truly are “gifts from the heart” with your loved ones. So, let’s celebrate the holiday season by choosing gifts that reflect our appreciation for the people who matter most.
Happy gifting!

With the holiday season upon us, I wanted to share a little something about choosing heartfelt gifts for friends and loved ones. For some of us, shopping for others can be a stressful and unpleasant task. You may worry about budget constraints, choosing the right gift or simply finding the right gift in time for […]

Celebrating Moments: Thoughtful and Heartfelt Gift Ideas for the Holidays

&#160; The holiday season is here and brings with it office parties, family functions, open houses and more. But, is it possible to enjoy ourselves at social functions while still following a healthy routine? And how do you enjoy the season without adding the extra pounds? The key is balance and moderation while trying to [&#8230;]

<figure id="attachment_25795" aria-describedby="caption-attachment-25795" style="width: 300px" class="wp-caption alignright"><a href="https://blogs.ifas.ufl.edu/sarasotaco/files/2023/12/2023_FCS_holidayStretchyPants05_bingcreateDallERESIZE1500x1500TINY.jpg"><img decoding="async" loading="lazy" class="size-medium wp-image-25795 lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" alt="ai-generated image of a man reclining in a chair eating snacks while wearing stretchy pants. [credit: bing create, dalle]" width="300" height="300" data-src="https://blogs.ifas.ufl.edu/sarasotaco/files/2023/12/2023_FCS_holidayStretchyPants05_bingcreateDallERESIZE1500x1500TINY-300x300.jpg"></a><figcaption id="caption-attachment-25795" class="wp-caption-text">[CREDIT: Bing Create, DALL-E 3]</figcaption></figure>
The holiday season is here and brings with it office parties, family functions, open houses and more. But, is it possible to enjoy ourselves at social functions while still following a healthy routine? And how do you enjoy the season without adding the extra pounds?
The key is balance and moderation while trying to manage the holiday stress. Here are 20 tips to help guide you through.
<ul>
<li>Don’t go hungry. Just like you shouldn’t go to the grocery store on an empty stomach, be sure to eat before you go to a party. This will help you make more conscious choices about what you’d like to eat.</li>
<li>Get active. Try to get in some activity before a big party where you know you might eat or drink more than usual.</li>
<li>Bring a healthy dish. Not only will you look like a thoughtful guest, but you will also have at least one healthy item to enjoy.</li>
<li>Use a small plate. Select the smaller luncheon-sized plates instead of the regular dinner plate to help keep you keep control of your portions.</li>
<li>Avoid piling. Don’t be the person at the party with a mountain of food on his or her plate. Remind yourself that you can go back for seconds&#8230; if you find yourself still hungry.</li>
<li>Go through the line last. We eat with our eyes. Wait until several people have gone through the buffet line before you go so the food doesn’t look as visually appealing.</li>
<li>Save room for favorites. Ask yourself what items you really want to eat instead of piling up your plate with everything. It is difficult to stick to a diet plan if you feel deprived. </li>
<li>Choose homemade. Try to eat the foods that are homemade. Not only will they (most likely) taste better but might be a healthier choice. If this isn’t an option, try to choose items that are closest to their natural state. For example, choose cheese cubes over the cheese ball or salsa instead of the premixed vegetable dip.</li>
<li>Avoid the color beige. Be sure to fill up on colorful foods like fruits and vegetables, and steer clear of the all-beige plate.</li>
<li>Chew some gum. Consider chewing a piece of gum after you feel sufficiently full to avoid picking at food just because it’s there.</li>
<li>Help clean up. Not only will the host appreciate your help, but you will also burn more calories and distract yourself from additional trips to the buffet table.</li>
<li> Partake in activities. The holiday party isn’t just about the food. Enjoy the company and conversation and partake in any activities that might be present, such as dancing or a fun game.</li>
<li>Avoid nibbling as you cook. All those calories add up! To prevent yourself from mindless eating while you cook, have a healthy snack available or chew a piece of gum.</li>
<li> Chew, chew, chew. When you chew your food thoroughly, you eat slower which allows your brain to tell your stomach you’re satisfied. Not only will this help you consume less food, but you will have an easier time digesting your food as well.</li>
<li> Eat a rainbow. When at the buffet line, fill up on fruits and veggies first. The U.S. Department of Agriculture (USDA), at its <a href="https://myplate.gov" target="_blank" rel="noopener">MyPlate.gov</a> website, recommends making half of your plate fruits and vegetables. When choosing your sides, be sure to include a variety of colors. Each color represents a different family of antioxidants, which help our bodies repair themselves. Since fruits and veggies are full of fiber, they will also help you feel fuller for longer.</li>
<li>Plan a “speed bump.” Take time to enjoy each bite. Put your fork down between bites and give yourself time to soak in the experience, not only of the food but also the company around you.</li>
<li> Send guests home happy. Share the love… and the leftovers.</li>
<li>Stay hydrated. Drink plenty of water throughout the party to help curb cravings and offset any alcohol consumption. Beware of the holiday punch, which is surely packed with plenty of sugar and excess calories.</li>
<li> Drink responsibly. Be mindful, don’t drink and drive, and don’t let others drink and drive.</li>
<li>Avoid elastic. Dress up for the occasion and leave the elastic waistbands at home! Stretchy pants make it easier to ignore your body’s signs of fullness and overindulge.</li>
</ul>
Remember, it is possible to navigate this time of year without sacrificing your health and well-being. By implementing mindful eating habits, incorporating physical activity into your routine, and prioritizing your own self-care, you can enjoy the festivities and step into the new year feeling balanced, healthier and ready to take on any new challenges that come your way.
Here&#8217;s to a happy, healthy and stress-free holiday season!
Visit <a href="https://myplate.gov" target="_blank" rel="noopener">MyPlate.gov</a> for more information and tips for healthy eating.

[CREDIT: Bing Create, DALL-E 3]
The holiday season is here and brings with it office parties, family functions, open houses and more. But, is it possible to enjoy ourselves at social functions while still following a healthy routine? And how do you enjoy the season without adding the extra pounds?
The key is balance and moderation while trying to manage the holiday stress. Here are 20 tips to help guide you through.
Don’t go hungry. Just like you shouldn’t go to the grocery store on an empty stomach, be sure to eat before you go to a party. This will help you make more conscious choices about what you’d like to eat.
Get active. Try to get in some activity before a big party where you know you might eat or drink more than usual.
Bring a healthy dish. Not only will you look like a thoughtful guest, but you will also have at least one healthy item to enjoy.
Use a small plate. Select the smaller luncheon-sized plates instead of the regular dinner plate to help keep you keep control of your portions.
Avoid piling. Don’t be the person at the party with a mountain of food on his or her plate. Remind yourself that you can go back for seconds… if you find yourself still hungry.
Go through the line last. We eat with our eyes. Wait until several people have gone through the buffet line before you go so the food doesn’t look as visually appealing.
Save room for favorites. Ask yourself what items you really want to eat instead of piling up your plate with everything. It is difficult to stick to a diet plan if you feel deprived. 
Choose homemade. Try to eat the foods that are homemade. Not only will they (most likely) taste better but might be a healthier choice. If this isn’t an option, try to choose items that are closest to their natural state. For example, choose cheese cubes over the cheese ball or salsa instead of the premixed vegetable dip.
Avoid the color beige. Be sure to fill up on colorful foods like fruits and vegetables, and steer clear of the all-beige plate.
Chew some gum. Consider chewing a piece of gum after you feel sufficiently full to avoid picking at food just because it’s there.
Help clean up. Not only will the host appreciate your help, but you will also burn more calories and distract yourself from additional trips to the buffet table.
 Partake in activities. The holiday party isn’t just about the food. Enjoy the company and conversation and partake in any activities that might be present, such as dancing or a fun game.
Avoid nibbling as you cook. All those calories add up! To prevent yourself from mindless eating while you cook, have a healthy snack available or chew a piece of gum.
 Chew, chew, chew. When you chew your food thoroughly, you eat slower which allows your brain to tell your stomach you’re satisfied. Not only will this help you consume less food, but you will have an easier time digesting your food as well.
 Eat a rainbow. When at the buffet line, fill up on fruits and veggies first. The U.S. Department of Agriculture (USDA), at its MyPlate.gov website, recommends making half of your plate fruits and vegetables. When choosing your sides, be sure to include a variety of colors. Each color represents a different family of antioxidants, which help our bodies repair themselves. Since fruits and veggies are full of fiber, they will also help you feel fuller for longer.
Plan a “speed bump.” Take time to enjoy each bite. Put your fork down between bites and give yourself time to soak in the experience, not only of the food but also the company around you.
 Send guests home happy. Share the love… and the leftovers.
Stay hydrated. Drink plenty of water throughout the party to help curb cravings and offset any alcohol consumption. Beware of the holiday punch, which is surely packed with plenty of sugar and excess calories.
 Drink responsibly. Be mindful, don’t drink and drive, and don’t let others drink and drive.
Avoid elastic. Dress up for the occasion and leave the elastic waistbands at home! Stretchy pants make it easier to ignore your body’s signs of fullness and overindulge.
Remember, it is possible to navigate this time of year without sacrificing your health and well-being. By implementing mindful eating habits, incorporating physical activity into your routine, and prioritizing your own self-care, you can enjoy the festivities and step into the new year feeling balanced, healthier and ready to take on any new challenges that come your way.
Here’s to a happy, healthy and stress-free holiday season!
Visit MyPlate.gov for more information and tips for healthy eating.

The holiday season is here and brings with it office parties, family functions, open houses and more. But, is it possible to enjoy ourselves at social functions while still following a healthy routine? And how do you enjoy the season without adding the extra pounds? The key is balance and moderation while trying to […]

20 Tips to Avoid Needing Your “Stretchy Pants” Through the Holidays

Events

Días festivos 

Time

Tiempo

Holidays

Días festivos

Florida has celebrated Arbor Day since 1886 and has one of the first Arbor Day celebrations in the nation, on the third Friday in January. Over 200 communities in Florida celebrate Arbor Day, either as a stand-alone event or in conjunction with some other occasion. Check with your local city officials or school department to see how your community is celebrating Arbor Day. [source: Florida Forest Service, <a href="http://www.floridaforestservice.com/forest_management/cfa_urban_index.html">Urban and Community Forestry page</a>]
<h2>UF/IFAS Web Resources</h2>
<ul>
<li><a href="http://www.arborday.org/states/state.cfm?State=FL">Arbor Day Foundation -- Florida page</a></li>
</ul>

Florida ha celebrado el D&iacute;a del &Aacute;rbol desde 1885 y tiene una de las primeras celebraciones sobre ello en el pa&iacute;s, cada tercer viernes de enero. Cerca de 200 comunidades de Florida celebran el D&iacute;a del &Aacute;rbol como un evento tem&aacute;tico &uacute;nico o bien asociado a otro acontecimiento. Revise los sitios oficiales de su ciudad o el departamento escolara para enterarse de c&oacute;mo su comunidad celebra el D&iacute;a del &Aacute;rbol. [fuente: Florida Forest Service, <a href="http://www.floridaforestservice.com/forest_management/cfa_urban_index.html">Urban and Community Forestry page</a>]
<h2>Recursos web de UF/IFAS&nbsp;</h2>
<ul>
<li><a href="http://www.arborday.org/states/state.cfm?State=FL">Arbor Day Foundation -- Florida page</a></li>
</ul>

Arbor Day in Florida

Día del árbol en Florida 

Christmas Trees

Pinos navideños

Poinsettia

The terms used for Ask IFAS organization are selected with consideration of the terminology used in UF/IFAS publications and programs, as well as the terms recommended by the U.S. National Agricultural Library Thesaurus (NALT) and the United Nations Food and Agriculture Organization's AGROVOC thesaurus.&nbsp;

Browse AskIFAS Terms

Tipos de tópicos Ask IFAS

Something taking place at a certain point in time. [<a href="http://aims.fao.org/aos/agrovoc/c_330979">AGROVOC</a>]

Días festivos

Narrower Topics

Día del árbol en Florida

Recursos web de UF/IFAS

Pinos navideños

Poinsettia

Publicaciones

Food Safety Tips for the Holiday Season

Managing Stress During the Holidays

Publicaciones relacionadas en el blog de IFAS

UF/IFAS experts on bed bugs and how to keep them from hitchhiking to your homes from your travels

Celebrating Moments: Thoughtful and Heartfelt Gift Ideas for the Holidays

20 Tips to Avoid Needing Your “Stretchy Pants” Through the Holidays

Temas más amplios

Días festivos

Tiempo

Find publications by topic area

INFORMATION

LAND GRANT MISSION

FOR AUTHORS