7 Foods That Reduce Stress by Barbara Mendez


Feeling overwhelmed at work? Try adding some of these stress-busting foods to your diet.

Most people struggle with balancing life demands with work commitments. But for entrepreneurs, finding balance can seem near impossible. The pressure of getting everything done can be overwhelming. And, if left unchecked, that stress can lead to other issues, including high blood pressure and depression.

Worst of all, stress leads people make poor food choices. When you self-medicate with junk food, it can actually amplify anxiety and do more damage to your health. But there are a few healthy foods that actually help offset stress. Include these in your regular diet, and you’ll feel more grounded and more productive. You might even lose a few pounds in the process.

1. Turkey. Turkey contains tryptophan, an amino acid that boosts serotonin production, which helps alleviate stress. Add turkey to your morning omelet or slice it up into a salad at lunch.

2. Spinach. This leafy vegetable is great source of magnesium, a mineral that helps promote a sense of calm. Spinach, which is a great source of fiber, also helps boost your energy levels. Opt for this instead of lettuce in your salad at lunch.

3. Salmon. This fish is full of Omega 3 essential fatty acids, which help to boost serotonin production. The DHA (docosahexanoic acid) in Omega 3 fats help to nourish the brain while mitigating stress hormones. Plus, the Omega 3 in salmon can reduce inflammation and promote healthy blood flow, both of which are compromised with chronic stress. Enjoy wild Alaskan salmon up to three times a week.

4. Nuts and seeds. Nuts and seeds are a rich source of Omega 3 and Omega 6 essential fatty acids, which help reduce stress. Walnuts are one of the best sources of Omega 3s. Cashews and sunflower seeds also contain tryptophan, which boosts serotonin production and can take the edge off a stressful day. Have a handful of nuts as an afternoon snack.

5. Oatmeal. The complex carbohydrates in oatmeal help to boost serotonin production. Plus, oats have a lot of calming magnesium as well as potassium, which has been shown to help lower blood pressure. Have a bowl for breakfast with some walnuts and cashews, as well as some cinnamon to help stabilize your blood sugar, and you will on your way to a more tranquil day.

6. Citrus fruit. Oranges, grapefruit, and other citrus fruits are a great way to get your vitamin C, which studies show reduces stress levels. Plus, vitamin C is a powerful antioxidant that boosts your immune system. Have an orange in the afternoon for a calming and nourishing snack.

7. Sweet potatoes and carrots. Root vegetables are a good source of fiber and carbohydrates, which can help to boost serotonin production. Plus, because they are subtly sweet, they can offset cravings for sugar. Sweet potatoes and carrots are also a great source of vitamins and minerals that are good for your blood pressure and your heart. Have a handful of baby carrots with some almond butter in the afternoon or a sweet potato with dinner a couple of times a week.


Barbara Mendez is a nutritionist in New York City. For more information about her private practice, visit BarbaraMendezNutrition.com.

Top 10 Foods to Boost Your Immunity



Our body fights a constant war against bacteria and virus. The immune system of our body is in charge of this war and unless you have a strong immune system you cannot win this war.

A strong immune system will keep you away from flu and cold, will fight more viruses and keep you disease free. In order to have a strong immune system you will have to eat foods that boost your immunity. In this article, we are going to cover some of the top immunity boosting foods.

Yogurt – You need good bacteria to fight bad bacteria. Probiotics contain healthy bacteria that keep the digestive tract clean and germ free. Probiotics are tasty; use it as an alternative to ice-cream. Among other ways, Probiotics can be changed into a great drink, known as – “Lassi”. Put some yogurt and sugar into your food processor and churn it for a few minutes. If possible, add some mango slices and your tasty and healthy drink is ready for serving.

Garlic – This onion type food is excellent for fighting bacteria and viruses; however the taste is real bad. If you can manage it, try eating one raw clove of garlic in the morning. It will not only boost your immune system, but is also believed to help you in curing arthritis.

Mushrooms – This food is usually considered tasty but low in vitamin content. However, mushrooms have selenium which is important to keep the flu away, which makes it a good flu fighting food. Also, mushrooms have anti-bacterial and anti-viral features that boost our immune system.

Acai Berry – This – “Super food” has been highly exaggerated on the internet for the last few years. Acai berry no doubt has many health benefits and among some of those benefits is its disease fighting abilities and anti-oxidants.

Watermelon – This – “Zero Calorie” food is great to keep yourself hydrated in the hot summer days. Among other benefits of eating watermelon is its powerful antioxidant which keeps the immune system healthy.

Chicken soup – Ever been sick during your childhood and your mother or grandmother have brought you chicken soup? Surely tasty and provides you with plenty of energy and along with that the hot and warmth of the chicken soup helps you in getting rid of the secretions from your nose and makes you healthy again.

Almonds – Another super food and all you need is a handful and your stress levels will come down by quite a lot. Along with vitamin E, almonds have other benefits that boost our immune system.

Citrus fruits – Are you looking for vitamin C to boost you immunity and fight cold and flu? What other than citrus fruits such as Oranges, lemon, Tangerine, Grapefruit, etc. can aid you in such a case.

Honey – Honey is the best natural sweetener available; it has a flavour of its own which makes it very tasty. A spoonful of honey, if possible mixed with – a few crushed “Tulsi” leaves can cure cold pretty fast and along with that boosts your immunity levels for future cold attacks.

Salmon – Omega 3 fatty acids helps in boosting immunity and fishes such as Salmon, tuna, sardines, oysters etc. contains plenty of omega 3 fatty acids.

Keeping a healthy immune system is not difficult. With some of these foods, and perhaps a glass or two of green tea, along with some antibodies likes Abgent and plenty of water to drink throughout the day, one can easily maintain a good and healthy immune system.