Calmfidence® Daily - Yummy Fall Comfort Foods That Ease Stress & Anxiety


Fall is the perfect time for baking and comfort foods, and some of our favorite foods of Autumn go the extra mile when it comes to the real comfort they can bring us. Many of these delicious foods have been shown to lower stress and ease anxiety.

Pumpkin: If you're a pumpkin seed lover you're in luck. Pumpkin seeds contain a large amount of magnesium which many studies have shown lowers stress, anxiety, and makes you calmer. These seeds also help you produce more serotonin which positively influences mental health. There's lots of fiber in there too and high fiber has been linked to better brain health and brain function. Pumpkin seed oil contains phytoestrogens that can help lower blood pressure. They also contain Zinc which has been shown to improve mood and emotions. So, roast them, pop them on your salads, or sprinkle them on some creamy butternut squash soup, or top of pumpkin ravioli.

Brazil Nuts: Brazil Nuts always remind me of the holidays. Every year my mom would buy a large bag of mixed unshelled nuts and leave them out with an assortment of nut crackers and picks. Brazil nuts were always the biggest challenge of the bunch to crack, but worth the effort because they were sweet like coconut. Brazil nuts are very high in selenium and selenium has been shown to improve mood. They are also a great source of vitamin E an antioxidant which can help ease anxiety. Brazil nuts taste great chopped up and added to homemade cookies and brownies. They can add a very interesting flare to banana bread and pancakes too!

Cinnamon: Spice up your motivation and performance while you calm your body and mind with cinnamon. The scent of cinnamon summons warm memories of holidays and comforting baked goods. Breathing in the scent of cinnamon has been shown to reduce anxiety levels by as much as 25 percent in just two minutes. A study from Wheeling Jesuit University in West Virginia found that the scent of cinnamon may reduce fatigue, increase alertness, improve cognitive functions like memory and attention span, and even decrease frustration and anxiety. Adding cinnamon to food prevents spikes in blood sugar, helping to improve your mood and sense of calm. Sprinkle it in your coffee or tea. Keep cinnamon on hand around your home or office. Smelling potpourri, candles, fresh sticks, and even cinnamon gum will all do the trick.

Oatmeal: Oatmeal helps get your calm-inducing hormone serotonin going. The thick-cut, old fashioned oats that require cooking work even better than instant oatmeal. Coarse oats are higher in fiber, so they take longer to digest, which makes their calming effect last even longer. When you need to launch into your day with calm, a bowl of oatmeal—perhaps topped with ground cinnamon, chopped brazil nuts, and pumpkin seeds—is your sure fire Calmfidence meal.

Dark Cherries: I first learned of the calming effect of dark cherries when visiting a doctor that specializes in longevity. At the time I was going through a very stressful period of my life and having a lot of trouble sleeping. He suggested I eat dark cherries, which are naturally high in melatonin, a compound that helps make us sleepy. They really helped. (Bonus: they are delicious). So, I decided to take it a step further and began blending frozen cherries into my smoothies and breakfast shakes and found that I was calmer and managed daily stressors better, too. Bake up some cherry cobbler, cherry pie, or make some homemade chocolate covered cherries. Or just put them in a sandwich bag and eat them plain - they're portable and hold up well on the road!

Hot Chocolate: The warming effects from drinking hot chocolate will help you relax and unwind. Countless studies that have been done linking chocolate consumption with lower stress levels and higher feelings of happiness. In fact, one study found that daily consumption of 40g of dark and/or milk chocolate reduced feelings of stress. The response of the adrenal gland, which produces cortisol, was much less, and the researchers concluded that the consumption of dark chocolate helped to buffer the brain’s response to stress. Plus who doesn't feel like a kid again when they sip on hot chocolate?

Patricia Stark is a professional speaker, communication coach and trainer, and Author of Calmfidence - How to Trust Yourself, Tame Your Inner Critic, and Shine in Any Spotlight. Available at Barnes & Noble, Amazon, Audible, and your favorite bookstore. Order Your Copy Here

As President of Patricia Stark Communications and Calmfidence® Workshops she provides Personal & Professional Development coaching and training focusing on public speaking, media training, virtual presentation training, talent development, body language, emotional intelligence, stress & anxiety relief, and peak performance for Adults and Teens. A Certified Personal & Executive Coach (CPEC of the CaPP Institute -Coaching & Positive Psychology) & a Certified Body Language Trainer (Body Language Institute Washington DC), Patricia holds certificates in Eclectic Cognitive Behavior Therapy & Visualization/Guided Imagery (LIU).

For 1-1 and Group Training Sessions and Workshops Email: or Visit For Speaking Engagements contact: The Haggar Agency-

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