Happy Thanksgiving!

Before the holiday hits full swing, take a few minutes to think ahead.

Not about what you’ll eat, but about how you want the day to feel, and how you can plan to support that.

Thanksgiving doesn’t have to be something you “get through.”

It’s an opportunity to build new healthy traditions, ones that reflect how you want to live, feel, and connect.

Is it relaxed or formal? Will you be surrounded by people who support your goals, or food pushers like Aunt Marla who show love with extra helpings and dessert?

When you know the setting and what matters most to you, it’s easier to create a plan that fits both your lifestyle and your values.

Here’s how to do it 👇

💭 Step 1: Decide How You Want to Feel

Ask yourself:

“When this meal is over, how do I want to feel?”

Peaceful and present? Energized and light?

Once you know your desired outcome, your choices start to align with that vision naturally.

Your intention shapes your experience—let your mindset set the menu.

🥗 Step 2: Know the Culture of the Meal

Every holiday table has its own rhythm and rituals.
Is this one where plates are piled high and second helpings are expected?

Will there be a few lighter options like veggies or salad, or is everything fried, floured, or sitting on a bed of bread, rice, or pasta?

Look at the traditions that shape the meal. Maybe it’s Grandma’s stuffing recipe, bottomless gravy, or “clean your plate” comments passed down for generations.

Understanding the culture helps you prepare mentally and physically, so you can decide which parts of the tradition you want to keep and where you might create new ones that better serve your goals.

You can honor tradition without inheriting habits that don’t serve you.

🍳 Step 3: Eat Like It’s a Normal Day (Because It Is)

Don’t skip meals thinking you’ll “save room” for the big feast. That backfires.

When you go into the day hungry, your brain’s filter, the Reticular Activating System (RAS), becomes laser-focused on food. Every smell and sound turns up the volume on cravings. By the time the meal starts, your body’s already primed to over-respond.

Keep your regular protein-rich meals earlier in the day. It steadies your blood sugar, quiets food noise, and helps you arrive at the table calm and intentional.

Fuel your body first—healthy consistency beats holiday deprivation always.

🍽️ Step 4: Choose What’s Special (and Redefine What “Tradition” Means)

When you look over the table, pause.
Ask:

• What foods are here all the time?

• Which dishes are truly special to this holiday?

Fill half your plate with protein and veggies first. Then pick the traditions that actually bring you joy. And when Aunt Marla slides that dessert toward you, remember, you don’t need to eat the whole slice to be part of the memory. A few mindful bites let you celebrate and stay in alignment with your goals.

Healthy traditions focus on moments that matter, not meals that overwhelm.

🕯️ Step 5: Create New Traditions

Healthy living isn’t about missing out; it’s about adding meaning.

Maybe your new tradition is a short post-meal walk with the family instead of a nap.
Maybe it’s bringing a colorful veggie side that becomes your signature dish.
Maybe it’s ending the night proud, not punished.

Each small change rewrites the story your body and mind live by.

💬 Takeaway

Thanksgiving isn’t a test of willpower; it’s an opportunity to practice awareness and begin building traditions that reflect who you’re becoming.

When you think ahead, plan your day intentionally, and choose what truly matters, you’ll leave the table feeling grounded, grateful, and good in your skin.

You don’t need perfection; you just need presence.