From Surviving to Thriving: How Food Can Be Your Secret Weapon Against Stress

by Tara Sallee MS, RD, LD, Hy-Vee Corporate Dietitian 
 
Let’s face it – life can feel like a never-ending to-do list. Between work deadlines, family responsibilities and everything in between, stress has practically become a lifestyle. But here’s the good news: you don’t have to just get through it. The foods you eat can do more than fuel your day – they can help you feel better, sleep better, think more clearly and recover faster from stress. Here’s how you can go from simply surviving to truly thriving:

1. Load Up on Magnesium-Rich Foods – Found in leafy greens, almonds, pumpkin seeds and black beans, magnesium helps calm the nervous system by regulating cortisol production. Low magnesium levels have been linked to increased anxiety and sleep difficulties, making this mineral essential for keeping your cool under pressure.
2. Get Your Omega-3s – Anti-inflammatory and brain-boosting, omega-3 fatty acids support mood-regulating neurotransmitters like serotonin and dopamine. Add salmon, sardines, walnuts, chia seeds, flaxseeds and avocados to your meals to stay sharp and serene.
3. Boost the B Vitamins (especially B6, B9 and B12) – Stress depletes B vitamins, which are crucial for mood, energy and focus. Boost your intake of B vitamins to replenish your levels and fight mental fog with foods like whole grains, eggs, legumes, leafy greens and avocados.  
4. Balance Your Plate – Stable blood sugar = stable mood. Think of each meal as an opportunity to balance protein (chicken, tofu, lentils), complex carbohydrates (quinoa, sweet potatoes), and healthy fats (avocados, olive oil, nuts) to feed your body and your calm.
5. Tame Stress Cravings – Elevated cortisol can drive up cravings for sugar and fat, but that short-term comfort can lead to long-term crashes. Instead, satisfy your brain with nutrient-rich options that still feel indulgent – like dark chocolate, trail mix or fruit with nut butter.
6. Love Your Gut – Your gut and brain are in constant conversation, so it’s important to keep your gut happy! Try fermented foods like yogurt, kefir, sauerkraut and kombucha to support beneficial gut bacteria. A healthy gut can help lower inflammation and promote emotional balance.
7. Stick to a Nourishing Routine – Under stress, you may forget to eat, skip meals, or graze mindlessly throughout the day. This disrupts your metabolism and can leave you feeling tired, foggy and, not to mention, hangry. Keep meals consistent and mindful throughout the day to avoid the stress-nutrition spiral.

 
Go from frazzled to flourishing by making intentional choices and tuning into what your body truly needs. Implementing these feel-good strategies can also help you create a foundation for greater calm, clarity and strength. So, the next time stress starts creeping in, head to the kitchen. Your healing journey might just begin with your next bite.
 
Salmon, Citrus, and Avocado Stress Relief Bowl
Servings: 8
All You Need:

• ½ tsp. lemon zest
• 2 tbsp. fresh lemon juice
• 1 tbsp. Hy-Vee 100% pure maple syrup
• ½ tsp. Hy-Vee stone ground Dijon mustard
• 1/8 tsp. Hy-Vee salt
• 2 tbsp. Chosen Foods Avocado Oil
• 4 (4-oz. each) salmon filets
• 2 cups fresh baby spinach
• 2 cups fresh arugula
• 3 oranges
• 2 California Avocados
• 2 whole carrots
• 2 small beets
• ½ cup Hy-Vee Select tri-color quinoa
• 1/3 cup feta cheese
• 2 tbsp. pepitas
• Hy-Vee ground black pepper

All You Do:

1. Whisk together lemon zest, lemon juice, maple syrup, mustard and 1/8 teaspoon salt to make vinaigrette. Slowly whisk in oil.
2. Cut each salmon fillet into 3 portions: sprinkle with additional salt. Spray a large skillet with cooking spray and heat over medium-high heat. Cook salmon in batches for 4 to 6 minutes or until fish easily flakes with a fork (145 degrees) turning once. Remove salmon from skillet, keep warm.
3. Arrange spinach, arugula, oranges, avocados, carrots, beets, quinoa and cheese in serving bowls. Top each with salmon and sprinkle with pepitas. Season to taste with pepper. Serve with vinaigrette.

 
Recipe Adapted from Hy-Vee: https://www.hy-vee.com/discover/recipes/salmon,-beet,-citrus-and-avocado-protein-bowl