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July 21, 2023 • Healthy Eating & Nutrition

Reduce Stress with Fruits & Vegetables

Looking for another way to reduce stress? Eating fruits and vegetables for peace may be just what the doctor ordered!

Got stress?

Eat more fruits and veggies! In a first-of-its-kind evaluation, scientists found that produce has the power to mitigate feelings of stress. 

The study included 8,640 adults ages 33-53 and compared fruit and vegetable intake to four separate measures of “stress,” including: worry, tension, lack of joy, and feelings of overload/pressure. 

The results?

Higher produce intake was tied to lower stress levels in all measures except overload/pressure (the one measure related to external vs. internal stressors). So yes, you can reduce stress with fruits and vegetables.


(Looking for specific dietary strategies for reducing mental and physical stress? Check out my recent training on perfecting an anti-inflammatory diet! **Get LIFETIME ACCESS to the class here!)


The Sweet Spot

The sweet spot to reduce stress with fruits and vegetables was 400+ grams or about 5+ servings a day. This easy-to-achieve daily dose of produce showed up to a 36 percent reduction in perceived stress! 

I am heading right now to eat some blueberries, strawberries, watermelon, and plums for my mid-afternoon snack…

Looking for more? Did you know stress is bad for weight control. Here are some tips to help you stay cool and trim. Check out my blog post on my favorite tips for stress relief.


Anti-Inflammatory Smoothie

Serves 2-4

This smoothie is filled with anti-inflammatory power and flavor!


1 cup of frozen blueberries or mixed berries

1 banana

2 diced kiwi

8 oz. of plain or vanilla low-fat yogurt with live cultures or plain kefir

Two tight handfuls of baby, organic spinach

2 Tbs. hemp, chia, or flax seed

A liberal splash of pomegranate juice


Blend until smooth.

Frontiers in Nutrition, 2022 May 2. doi: 10.3389/fnut.2022.837066


🧊 🔥

Watch my Live Training on perfecting an anti-inflammatory diet!

**Get LIFETIME ACCESS to the recording!**

How to Eat to Lower Inflammation

The realization that inflammation is the primary driver of illness and disease is one of the greatest bio-medical revelations of the last 30 years. From heart disease to cancer to obesity to depression, not to mention pain and fatigue, inflammation is ultimately why we get sick.

And now we know the cure: diet and lifestyle – with DIET being the master lever. Join me for an inspirational class filled with indispensable wisdom to include a printable Handout and Plan of Action so you can start feeling better from the inside out.