The Balanced Blood Sugar Podcast

Ep 11: Holiday Magic: Keep Traditions & Health!

• Adrienne Wheat, RN • Episode 11

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In this episode of The Balanced Blood Sugar Podcast, Adrienne explores how to enjoy Thanksgiving while keeping your blood sugar balanced. She shares insights on managing stress, the surprising impact of blessings and words on our food and health, and how to approach your favorite holiday dishes with grace. Plus, get practical tips for making your holiday meals both delicious and blood-sugar-friendly!

Key Takeaways:

  • How stress impacts your blood sugar 
  • Insulin as the gateway hormone
  • The power of blessing your food 
  • Joyful indulgence
  • Gratitude fuels health

Resources:


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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.


Hi friends, and welcome back to The Balanced Blood Sugar Podcast! I’m Adrienne, your host and blood sugar balance cheerleader. First, let me say Happy Thanksgiving! Can you believe it’s already here?

This time of year brings so much joy, togetherness, and... let’s be honest, a whole lot of food. 

In our house, Thanksgiving is about family and delicious traditions. We keep it cozy with a small turkey, sweet potato casserole, mashed cauliflower, green beans, cheesy biscuits, and my all-time favorite—pecan pie. Fun fact: I only make pecan pie once or twice during the holiday season because, well, I eat almost the whole thing myself! But since it’s low-carb and sugar-free, I don’t feel guilty one bit. We do make pumpkin pie as well if anyone is interested, but pecan is definitely my go-to!

On today’s episode, I want to talk about how to help you enjoy Thanksgiving without stressing over every bite. We’ll talk about how stress impacts your blood sugar, more about balancing indulgence with health, and the surprising power of gratitude and blessings—yes, even for your food.

So grab a cup of tea or coffee, settle in, and let’s dive in!


[Section 1: Stress, Cortisol, and Blood Sugar]

Let’s start with stress, because if we’re all honest, even the most joyful holidays can bring it on. Between planning the meal, hosting family, keeping everyone happy and trying to carry out traditions and being festive, stress levels can spike. And guess what? Stress doesn’t just affect your mood—it directly impacts your blood sugar.

Here’s how it works: When you’re stressed, your body releases cortisol, the “stress hormone.” Its job is to help you survive by raising your blood sugar, giving you quick energy for emergencies. The problem is, most of our holiday stress isn’t about survival—it’s about Aunt Sally’s opinion of your mashed cauliflower or whether the turkey is dry or not.

But cortisol doesn’t just stop at raising blood sugar—it also makes your cells less sensitive to insulin. Now, insulin is the “key” that unlocks your cells, allowing glucose to move from your bloodstream into your cells, where it’s used for energy. When insulin isn’t working properly, or you are what doctors call “insulin resistant,” then glucose stays trapped in your bloodstream, unable to get into the cells. This leads to higher blood sugar for a longer period, making you feel tired, irritable, and craving carbs or sweets.

Now, here’s where things get even more interesting. Elevated blood sugar acts like a hailstorm in your body. Imagine those little glucose molecules like little ice balls, pinging around, bumping into tissues and blood vessels. Over time, this damage causes chronic inflammation, which is the root of almost all chronic diseases, including diabetes.

But here’s the good news: reducing stress can lower cortisol, improve insulin sensitivity, and reduce inflammation. Even small actions—like taking deep breaths, or a bubble bath, stepping outside for a quick walk, or pausing for prayer or practicing gratitude—can interrupt the stress cycle and protect your health.

Remember, the holidays are about MORE than a perfect table setting and decorations all over the house. It’s okay to let go of the little things and give yourself grace.


[Section 2: The Power of Words and Blessings]

Speaking of grace, let’s talk about something fascinating: the power of words. Did you know that our words can impact the physical world around us—even our food?

There’s a famous study by Dr. Masaru Emoto, where he looked at water molecules under a microscope after they’d been exposed to different words, music, and prayers. When the water was blessed or exposed to kind, loving words, the ice crystals that formed were stunningly beautiful. But when exposed to harsh or negative words, the water formed ice crystals that looked chaotic and disjointed. I tried to find the video again, and it seems his rice experiment has actually become more popular now. Same idea, but much crazier, more visual results. A lot easier to see without a microscope. I have linked a couple videos in the show notes for you to check out. You won’t want to miss it!

But isn’t that incredible how the power of our words can make such an impact?! Now, think about how this applies to the food on our tables. When we bless our food, it’s an act of gratitude, faith, and positivity. This is actually discussed in 1 Timothy 4, especially verses 4-5 "For every creation of God is good, and nothing that is received with thanksgiving should be rejected, for it is sanctified by the word of God and prayer." Crazy right! God already knew the power of blessing our food! Also, Proverbs 18:21 reminds us that “The tongue has the power of life and death,” and Galatians 6:7 says, “A man reaps what he sows.” All of these verses speak about our power of words to bring life or death over a situation and cause us to reap whatever we sow. 

So when we speak blessings over our meals and thank God for His provision, we’re not only nourishing our bodies and creating a positive, peaceful atmosphere, but we’re also enhancing the physical molecules of our food, and therefore, the health benefits of the food itself! Crazy right! Sometimes it amazes me how much God has hidden in science! He has always known the benefits of blessing our food, but it’s amazing how science often confirms what God has already said. So let’s make sure to “sanctify our food” with blessings and prayer!


[Section 3: Enjoying Holiday Favorites with Grace]

Now, let’s talk about the food. Thanksgiving is meant to be enjoyed, and that includes indulging in your favorite dishes.

Here’s how we handle it in my house. We love sweet potatoes, cheesy biscuits, and pumpkin and pecan pies, but we aim for balance. I always start with protein and fiber, like turkey and green beans, to keep my blood sugar steady. Then, I enjoy smaller portions of the carby sides I love—like sweet potato casserole—and then save dessert for last.

One of my main tips is to make healthier swaps that don’t sacrifice flavor. For example, my pecan pie and cheesy biscuits are sugar-free and low-carb, but they taste just as good as the traditional versions. I actually included those recipes in my holiday recipe book if you’re interested in trying them! 

The key is to enjoy the meal joyfully, but without guilt. Remember, one meal won’t make or break your health, but how you approach the holiday season overall matters. No one wants to feel guilty over the holiday season!! 


[Section 4: The Heart of Thanksgiving]

As we wrap up, I want to shift our focus to the heart of Thanksgiving. It’s not just about the food—it’s about the blessings we share with those we love.

This year, I’m especially thankful for my family and the joy of seeing my daughter fall in love with cooking. So I’m getting so excited about incorporating her help with the meal prep this year. Watching her delight in the holiday season reminds me of the simple beauty of gratitude and childlike joy, and we just love all the giggles and jollies filling our home this year as she grasps a greater understanding of the season.

So let’s remember that Thanksgiving is a time to pause, reflect, and thank God for His provision. Even if your table isn’t picture-perfect or you eat more than you originally planned, don’t let guilt rob you of the joy this season brings. Grace abounds, and tomorrow is a new day to find balance.


[Closing and Resources]

Thank you for spending part of your Thanksgiving week with me! I hope today’s episode encouraged you to find balance, reduce stress, and enjoy the holiday with an open heart.

If you’d like some extra support this season, be sure to check out the resources in the show notes. I’ve linked the YouTube video I mentioned, my holiday recipe book, our FREE Get Started Guide, and our 1-hour powerhouse workshop replay that’s now on-demand.

But before I go, I just want to say that I would love to hear from you: what’s your favorite Thanksgiving tradition? So share it with me on social media or via email. I’d love to know what you’re up to this season!

So until next time, Happy Thanksgiving! May your holiday season be filled with gratitude, joy, and the peace that comes from nourishing your body, soul, and spirit.