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15 | Healthy Habits and Nutrition on Turkey Day? Say it isn’t so…
The holidays bring joy, tradition, food…and a whole lot of food noise. If you’ve ever headed into Thanksgiving excited, only to leave stuffed, stressed, or spiraling into the “I’ll start again in January” mindset, this episode is for you.
I share my real-life Thanksgiving traditions (Italian wedding soup lovers, unite!), the emotional challenges that come with a holiday centered around food, and a simple 3-step framework to approach the day with confidence, grace, and intention—without restriction, guilt, or “starting over tomorrow.”
Whether you're hosting, traveling, or celebrating quietly this year, you’ll walk away with a practical plan to enjoy the day fully and stay aligned with your long-term goals.
🔑 What We Cover in This Episode
1. Why Thanksgiving Feels So “Loud” When You’re on a Weight Journey
Food noise. Pressure. Traditions. Emotional triggers. We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate.
2. Top 3 Tips for Navigating Thanksgiving Without Derailing Progress
Tip 1: Do NOT “save up” calories by starving yourself
Skipping breakfast and lunch guarantees overeating later.
Instead, stick to your normal routine:
High-protein, high-fiber breakfast
Balanced lunch (or snack) depending on timing
Enjoy the main meal, then still eat something small and nourishing later
Consistency > compensation.
Tip 2: Set Your Thanksgiving Intention in Advance
Decide your realistic plan for the day, whether you want to:
Fully enjoy the entire meal (no shame!)
Pick and choose your favorites
Stick close to your usual routine
Write down your intention and your game plan.
Example:
“I’ll skip mashed potatoes and bread so I can enjoy stuffing and Aunt Susie’s pumpkin pie. I’ll start with turkey and veggies.”
Give yourself permission—then follow it with a clear path back to your normal routine.
Tip 3: Respond With Grace and Kindness (No Matter What Happens)
If you veer from your plan?
If you overdo it?
If the day doesn’t go how you hoped?
It’s okay.
One meal—or even a day or two—will not make or break your journey.
What matters is what you do most of the time.
Shame fuels quitting.
Grace fuels consistency.
✨ Bonus Tip: Go for a “Soul Walk”
A gentle walk before or after your meal helps with:
Mood
Digestion
Metabolism
Stress management
Grounding
Gratitude
Not to burn calories. Not to “undo” anything.
But to reconnect with yourself and the true spirit of Thanksgiving.
💛 A Loving Reminder
Thanksgiving isn’t about the food—it’s about gratitude.
🎁 Special VIP Insider Announcement
All of my email subscribers will receive an exclusive Thanksgiving surprise on Thursday and Friday.
This is only for subscribers—so join the list using the link below!
💬 Share the Love
If this episode encouraged you, please share it with a friend who needs some Thanksgiving peace and perspective this year.
And if you haven’t yet, a quick review on Apple Podcasts helps the show reach more people who need this message.
***************************************************************************
FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Email me: [email protected]
View all episodes
By Sam Barone | Registered Dietitian, Certified Specialist in Obesity & Weight Management, Weight Loss Coach, SpeakerThe holidays bring joy, tradition, food…and a whole lot of food noise. If you’ve ever headed into Thanksgiving excited, only to leave stuffed, stressed, or spiraling into the “I’ll start again in January” mindset, this episode is for you.
I share my real-life Thanksgiving traditions (Italian wedding soup lovers, unite!), the emotional challenges that come with a holiday centered around food, and a simple 3-step framework to approach the day with confidence, grace, and intention—without restriction, guilt, or “starting over tomorrow.”
Whether you're hosting, traveling, or celebrating quietly this year, you’ll walk away with a practical plan to enjoy the day fully and stay aligned with your long-term goals.
🔑 What We Cover in This Episode
1. Why Thanksgiving Feels So “Loud” When You’re on a Weight Journey
Food noise. Pressure. Traditions. Emotional triggers. We break down why this day in particular can feel overwhelming—even when we’re excited to celebrate.
2. Top 3 Tips for Navigating Thanksgiving Without Derailing Progress
Tip 1: Do NOT “save up” calories by starving yourself
Skipping breakfast and lunch guarantees overeating later.
Instead, stick to your normal routine:
High-protein, high-fiber breakfast
Balanced lunch (or snack) depending on timing
Enjoy the main meal, then still eat something small and nourishing later
Consistency > compensation.
Tip 2: Set Your Thanksgiving Intention in Advance
Decide your realistic plan for the day, whether you want to:
Fully enjoy the entire meal (no shame!)
Pick and choose your favorites
Stick close to your usual routine
Write down your intention and your game plan.
Example:
“I’ll skip mashed potatoes and bread so I can enjoy stuffing and Aunt Susie’s pumpkin pie. I’ll start with turkey and veggies.”
Give yourself permission—then follow it with a clear path back to your normal routine.
Tip 3: Respond With Grace and Kindness (No Matter What Happens)
If you veer from your plan?
If you overdo it?
If the day doesn’t go how you hoped?
It’s okay.
One meal—or even a day or two—will not make or break your journey.
What matters is what you do most of the time.
Shame fuels quitting.
Grace fuels consistency.
✨ Bonus Tip: Go for a “Soul Walk”
A gentle walk before or after your meal helps with:
Mood
Digestion
Metabolism
Stress management
Grounding
Gratitude
Not to burn calories. Not to “undo” anything.
But to reconnect with yourself and the true spirit of Thanksgiving.
💛 A Loving Reminder
Thanksgiving isn’t about the food—it’s about gratitude.
🎁 Special VIP Insider Announcement
All of my email subscribers will receive an exclusive Thanksgiving surprise on Thursday and Friday.
This is only for subscribers—so join the list using the link below!
💬 Share the Love
If this episode encouraged you, please share it with a friend who needs some Thanksgiving peace and perspective this year.
And if you haven’t yet, a quick review on Apple Podcasts helps the show reach more people who need this message.
***************************************************************************
FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Email me: [email protected]