That brings me to number two: we want to learn to balance our blood sugar. That’s really where the bad feelings stem from. A few tips to help you go into these meals ready to keep your sugar balanced:

Thing one: Think back to past Thanksgivings. You’re about to eat a massive meal, right? How many of us skip breakfast because we’re “saving room”? We set ourselves up to overeat—usually the things that aren’t beneficial. On Thanksgiving morning, eat a protein-rich breakfast. Don’t save your calories for later. Load up on protein first thing and mix in some fiber. Protein and fiber give your body nutrition that won’t spike blood sugar. They slow digestion in a good way so your body has time to absorb nutrients. It will also help you not overeat when mealtime comes.

Thing two: Plan to take a little walk after you’ve had that meal. As little as 5–10 minutes after your meal can blunt the blood sugar spike. It keeps it from going as high, which keeps you from feeling as bad and decreases the amount of insulin that has to be released—so you’re not contributing to insulin resistance you might already have. Better than 5–10 minutes would be 10–20, maybe even 30 if the weather’s nice. I know some places the weather won’t be great, so this may be hard. But if you have the opportunity, this is a great tool.

Another tip: Stay hydrated all morning. Make sure you’re not walking in hungry and dehydrated. Our bodies often perceive thirst as hunger, leading to overeating.

I mentioned how bad I felt two Thanksgivings ago and how I felt better last year. I want you to have that same experience. These are the things I did to make sure I didn’t have as much of a spike—except the walk. Our meal was a little too late in the day, and by the time we ate and I got things tidied up, the daylight was gone because it gets dark here now at, it seems like, 4:30. This year we’re going to have the meal earlier to keep that from being a problem. I was one of those people who would always “save room” so I could eat as much as possible. I didn’t do that last year and it made a big difference. I didn’t overeat.

The main goal is to balance your sugar, because that high spike and the crash after are what make you feel so crummy. You are not sinning by eating pumpkin pie or pecan pie or whatever your desserts may be. Focus on finding ways not to overdo the things you know are loaded with what you don’t need. Pumpkin’s good; sugar’s not. Have a little without overdoing. When you front load your day, you increase the likelihood you won’t overdo it.

​Remember 1 Timothy 6:17—He gives us all things richly to enjoy. We know in the Bible that Jesus feasted, so feasting is not a sin. And again, everything God created is good if received with thanksgiving. Food is not the enemy. We just want to keep it in its proper place.

To avoid that crash: eat a protein-rich breakfast, as I mentioned. Here’s another thing—build your plate in this order, and eat in this order:

First, protein. Put extra of the meats that are hopefully not deep fried in inflammatory oils. Get extra turkey, extra ham—anything higher in protein. If you’ve got deviled eggs (or “dressed eggs,” depending on what you call them), things like that—get more of those and eat them first.

Then vegetables and fiber. Anything with vegetables that aren’t over-casserole. These slow digestion and lower that blood sugar peak.

Then sides you love. With the space left, add the sides you love. Maybe instead of two big scoops, take one small scoop so you get the flavor without overdoing it.

​Dessert last. Later, choose one—maybe two small portions—of dessert to enjoy. It’s not about restricting yourself; it’s about rebalancing your plate and giving your body the right rhythm to process food without spiking sugar. Go heavy on protein and vegetables that aren’t loaded with sugar, lighter on casseroles and desserts.

If you’re preparing the meal, lower the sugar content where you can. For example, I make homemade cranberry sauce. I highly recommend you make homemade cranberry sauce—don’t just get it out of the can. Mine has fresh-squeezed orange juice, orange zest, and maple syrup as the sweetener. It cooks long enough to thicken, and it is so good. Just ask Alex, my sweet unofficially adopted son—every year I have to send it to him because he’ll lose the recipe. That’s the one thing he makes every year for whatever Thanksgiving he’s going to because he had it at my house one year and it really is that good. I can’t take credit—it came from Pioneer Woman. You can probably find it on her website; or if you need it, email me and I’ll send it. It’s going to give you a big dose of good stuff without artificial sweeteners or extra added sugar. Yes, there’s maple syrup in it, but at least it’s a more healthful sweetener.

If you’ve transitioned to using fresh milled grains, sneak those in where you can in foods that call for flour. Don’t go back and get the store-bought stuff—use the good stuff. Then you’re giving people extra nutrition as they eat the things they love, and they’ll never notice it. That also adds fiber, slowing digestion and helping them be healthy too.

Pro tip: If the pies are already pre-cut, there’s no law that says you have to take a full slice. You can cut a piece in half. You’ll get the flavor without getting too much, and you’ll help yourself not to overdo it. Think creatively—just because it looks a certain way doesn’t mean you have to eat it a certain way.

Another tip: Don’t keep grazing all afternoon. It’s easy because the food sits out. You’ll go back through and pick little things and end up getting “one more bite” of something that isn’t the best choice, leading to that overfilled “ugh” feeling later.

​Again, walk after you eat if you’re able, and stay hydrated. The headaches that sometimes come after Thanksgiving are almost always a result of dehydration, too much sugar, and bad salt. Another thing you can do for your family as you prepare: use real salt so they’re getting all the minerals they need—not table salt, which has been stripped of minerals and only has sodium.

Next, remove the guilt and go into this meal relaxed and joyful. Being relaxed and joyful improves digestion and metabolism—there is science behind this. Slow down your eating. Increase your chewing. Chewing is the first stage of digestion—breaking up food so your stomach can break it down further to get the full complement of nutrition in your intestine.

If you skip that because you’re excited and shovel food in, you rob yourself of nutrition. You also increase the likelihood of overeating because there’s a delay between when your body releases the hormone that tells your brain you’ve had enough. Your belly is done, but your brain doesn’t know yet.

When you slow down, you decrease the amount of food you eat overall—which is the goal: not to overdo. Pray over your meal. Hopefully someone is leading a prayer for the group, but if not, pray over yours. Be mindful of the Lord who has provided this for you and thank Him. Take time to breathe and enjoy the conversation. These things put your mind in a less-stressed state and help you digest well, because stress negatively impacts digestion.

In my functional medicine training this week—I’m taking a Women’s Functional Medicine certification—we’re studying gut health. I learned that laughter actually increases something called sIgA, which supports gut health and immunity. How cool is that? Laughter—just having fun and enjoying good conversation—can be more impactful than some pharmaceutical treatments. God knew what He was doing when He made us. He didn’t make us to be miserable. He made us to enjoy things. Enjoy it. Don’t walk in with stress, worry, and guilt. Laugh and have a great time. That will help you be in a state of “rest and digest,” which is the phase you need to be in for this day. Peace and happiness in your heart help bring peace and happiness to your whole body.

​How you eat matters. Sit down when you eat. Don’t rush. Take your time. Chew more. Enjoy your conversations. Take deep breaths before eating. Pray over your food. These things help you digest well.

And now the last thing: if you do overeat—if you find yourself regretting some choices—you are not a moral failure. I believe in you. You can make great choices to nourish your body without losing the enjoyment. Re-listen to this on your way to Thanksgiving dinner if you’re going somewhere. Remind yourself of these tools. Also recognize this is new for many of you, and habits take time to form. That’s okay.

If you overdo it and later you’re feeling regretful or guilty, don’t spiral. Ask yourself, “What is my body trying to tell me? What does this tell me about how God intends my body to be cared for and nourished?” Use that information moving forward.

​I know this is possible. I lost 15 pounds from October 1 to December 31 last year, and inside that window were Thanksgiving and Christmas—and a family vacation. It is possible. It’s not easy. Use this knowledge and curiosity to your advantage. If you end up feeling crummy, take that as a sign that you really do need to make real changes. You may need help to redirect and get a new start.