A Note From Dr. Pam
Every Thanksgiving, I make my mother’s homemade cranberry sauce. It’s my comfort food for the holiday — the one dish that always brings me back to childhood. With both of my parents gone now, I still pull out the family recipe and make it every year the day before Thanksgiving. The smell, the sound of the berries popping in the pot, and that perfect mix of tart and sweet fill me with memories of my childhood.
Food is more than fuel. It’s memory, emotion, and connection all on one plate — and sometimes more than one plate. There’s real chemistry behind that comfort. When we eat foods that we associate with love or tradition, the brain releases serotonin and dopamine — the same neurotransmitters that signal calm, satisfaction, and joy. The only problem is that many of our comfort foods are heavy on sugar and starch, so the lift doesn’t last. When blood sugar spikes and drops, mood and energy fall right with it.
The good news is that you don’t have to skip your favorites — just be mindful of volume and balance. You can keep the comfort and lose the crash by pairing those nostalgic foods with protein and natural fat. They slow digestion, steady blood sugar, and help you feel satisfied long after the meal ends. The goal isn’t perfection — it’s balance and enjoyment.
A Moment of Reflection
What holiday foods bring you the most comfort and connection? How might it feel to enjoy them fully — not with guilt, but with a sense of balance and gratitude for the memories they hold?
Try This
When you sit down to your next holiday meal, slow down and take your time. Savor each bite, share the food, and enjoy the company at the table. Eat your protein first — turkey, eggs, or nuts — and pair your favorite sides or desserts with healthy fats. The slower pace helps your body register fullness and satisfaction. You’ll still enjoy every bite, but you’ll finish the meal feeling steady, connected, and content.