Thanksgiving Without the Spiral: A Practical Game Plan for Staying Healthy and In Control

Hey moms — we built this Thanksgiving guide straight from the expertise of our Nutritionist Expert, Ilana Muhlstein, and we’re so excited to share her go-to strategies with you. Ilana’s tips are practical, mom-tested, and genuinely doable on a busy holiday. Think of this as your calm, confidence-boosting game plan to enjoy the day, feel in control, and still soak up every moment with your family.

Ilana Muhlstein, MS, RDN, samples mindful meals for moms

Start Your Day with Purpose

Start the day with a clear head and a clear purpose. A quick gratitude check and a simple plan can reset your mindset and keep you grounded before the holiday chaos kicks in. Thanksgiving is the perfect moment to slow down, appreciate what’s in front of you, and stay aligned with your health goals rather than drifting into autopilot eating.

Maintain Your Morning Routine

The fastest way to feel off-track is to abandon the habits that keep you stable. Stick to your usual morning rhythm—especially a high-protein breakfast—to anchor your energy and curb overeating later. Treat the holiday like a special day, not a different planet, and your body will thank you.

Move with Intention

Use the day off to move with intention. A walk, a quick workout, or a family activity can set the tone for the rest of the day—and it takes the edge off the bigger meal ahead. For example, every year one side of our family invites us to a morning movie, but we always choose a family hike instead; it’s the ideal way to start the day and soak in the fall colors.

Know Your Environment

Know your environment before you get there. If you’re hosting, plan veggie-forward dishes that make the table feel festive and supportive of your goals; if you’re attending, offer to bring a healthy side you feel good about. A little planning goes a long way in avoiding the “surprise” heavy meal that derails your approach.

Stay Aware of Your Choices

Holiday or not, awareness matters. Logging your meals throughout the day keeps you in the driver’s seat instead of drifting into mindless snacking. It’s not about restriction—it’s about staying connected to your choices.

Hydration and Smart Snacking

Hydration and smart snacking can prevent a lot of unnecessary overeating. Sip water consistently and lean on low-calorie, nutrient-dense foods like raw veggies or egg whites to take the edge off. You’ll arrive at the main meal hungry—but not ravenous.

Shorten Your Eating Window

Shorten your eating window by filling the early afternoon with conversation, games, walks, or family time. If you plan to be around food from 3–8 p.m., try drinking water or tea until around 4:30 p.m., eating intentionally between 4:30–6:30 p.m., and avoiding the “graze all day” trap. This approach cuts out unnecessary appetizers and keeps you from wandering back to the kitchen out of boredom.

Avoid the Guilt Trap

Avoid the “I blew it, might as well start over Monday” mentality. One day doesn’t define your progress—but letting one day spiral into a whole weekend or season absolutely can. Even if you overeat or indulge a bit too much, log it, own it, and get back to your routine the next morning.

Bonus: Clean Out the Leftovers 🚮

Set yourself up for a strong tomorrow. Keep the helpful leftovers—lean turkey, green beans, roasted veggies—and ditch the landmines like pecan pie that will call your name at 10 p.m. Send it home with someone who genuinely wants it, freeze it for another time, or toss it if it’s going to derail you.

LaReine and Ilana at the filming of the Expert Webinar Series

10 Positive Affirmations for Thanksgiving

1. I am thankful for my body and all it does for me.

2. I can enjoy this holiday while staying aligned with my health goals.

3. I deserve to feel confident and in control of my choices.

4. I am capable of creating a Thanksgiving I feel proud of.

5. Each decision I make brings me closer to my goals.

6. I will savor my food and listen to my body's hunger cues.

7. I am grateful for the love and connection around me today.

8. I can set boundaries and prioritize my well-being.

9. I release guilt and focus on enjoying the present moment.

10. Every step I take toward balance is a win for my health and happiness.

Conclusion

Thanksgiving is a time for gratitude, connection, and joy. By following these strategies, you can enjoy the holiday while staying aligned with your health goals. Remember, it’s all about balance. Embrace the day, cherish your loved ones, and feel proud of the choices you make. Happy Thanksgiving!