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Food as Medicine: April 2025

June 24, 2025

 April 2025

National Stress Awareness Month – Focuses on mental and physical well-being.


Tips for keeping tensions in check


April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues.


As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level.


What does stress mean to you?

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.


Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.


Common reactions to a stressful event can include:


  • Disbelief, shock and numbness
  • Feeling sad, frustrated and helpless
  • Difficulty concentrating and making decisions
  • Headaches, back pains and stomach problems
  • Smoking or the use of alcohol or drugs

Affecting more than just your mind

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.


When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous and make you susceptible to the issues mentioned previously.

Learn to overcome issues you cannot change

Sometimes the stress in our lives is not something we have the power to change. Try to:



Recognize when you don’t have control, and let it go.

Avoid getting anxious about situations that you cannot change.

Take control of your reactions and focus your mind on something that makes you feel calm and in control.

Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.

Healthy ways for coping with your stress

Here are some basic ideas to help you cope with stress:


Take care of yourself – eat healthy, exercise regularly, get plenty of sleep, give yourself a break if you feel stressed.

Share your problems and how you are feeling and coping with a family member, friend, doctor, pastor or counselor.

Avoid drugs and alcohol. These can create additional problems and increase the stress you are already feeling.

Recognize when you need more help – know when to talk to a psychologist, social worker or counselor if things continue.

Potentially the most valuable takeaway here is knowing how to talk to others about your stress. This goes both ways, as you need to know how to discuss your problems with others as well as talk to anyone that comes to you with their issues.

Thanks to the American Institute of Stress for much of the content provided as well as the National Institutes of Health (NIH).

Additional Information/Resources

Mental Health America (MHA) provides some tips on how to reduce your stress by utilizing a Stress Screener. Access the Centers for Disease Control and Prevention (CDC) website and familiarize yourself with strategies for stress management.

Healthy Eating in April

  • April is a fantastic time to refresh your plate with vibrant, seasonal produce and lighter meals that celebrate spring’s arrival. Here are some healthy eating ideas tailored for April:


  • 🌱 Seasonal Stars to Stock Up On
  • Asparagus – Rich in fiber and folate, perfect for roasting or tossing into salads.
  • Radishes – Crisp and peppery, they add zing to tacos or grain bowls.
  • Avocados – Creamy and full of heart-healthy fats; April kicks off their peak season in the U.S.
  • Edamame – A protein-packed snack or salad topper, especially fitting since April is National Soy Foods Month.
  • Sweet Potatoes – Still in season and great for roasting or mashing into a healthy side.


  • 🍽️ Recipe Inspiration
  • Cod and Asparagus Bake – Light, lemony, and ready in 30 minutes.
  • Spinach Turkey Meatballs – A lean protein option that’s freezer-friendly.
  • Mushroom Ragout with Herbed Ricotta – Comforting yet springy, with a creamy finish.
  • Turmeric Glow-Up Smoothie – A tropical, anti-inflammatory breakfast boost.

Pesto Pinwheels

Ingredients:


1 (12.5 oz can) chicken or chickpeas, drained

3 Tablespoons plain yogurt or low-fat mayonnaise

3 teaspoons basil pesto (may contain nuts)

½ red bell pepper, diced

4 whole wheat tortillas

4 romaine lettuce leaves

½ cucumber, diced



Directions:


*Mix together the chicken or chickpeas, yogurt, pesto, and diced bell pepper until well combined. 

Divide the mixture between the two tortillas and *spread into an even layer over the tortilla. 

*Sprinkle the diced cucumber on top of the chicken mixture. Tear the lettuce into pieces and place on top.

Roll up the tortilla and slice into pinwheels. 

My Choice Parfait


Ingredients:


½ cup low‐fat vanilla yogurt

¼ cup crunchy, whole grain cereal, such as oat cereal or wheat squares

½ cup fruit, choosing at least 2 from the chart below:

 

Fresh: Banana, Blueberries, Raspberries, Strawberries, Kiwi

Frozen: Mango, Berry Mix, Tropical Fruit Mix, Cherries

Canned: Applesauce, Pineapple, Peaches, Mandarin Oranges

Pumpkin

 

Directions:


*Scoop the yogurt into a cup or bowl.

Prepare the fruit you have chosen from the chart: Slice bananas, strawberries, or kiwi into smaller pieces. Thaw and drain any frozen fruit. Drain any excess juice from the canned or jarred fruit.

*Soft fruits, such as bananas, berries, and canned peaches, can be mashed and used like a jam topping or mixed in to flavor the yogurt.

*Place the prepared fruit on top of the yogurt.

*Top with the crunchy cereal of your choice. Enjoy!

April Food Facts

April is bursting with fun and quirky food facts thanks to a smorgasbord of food holidays celebrated throughout the month. Here are some tasty tidbits:

🍽️ Fun April Food Facts

  • April is National Garlic Month, so it’s the perfect time to load up on those savory, aromatic cloves.
  • National Grilled Cheese Sandwich Day falls on April 12—comfort food lovers, rejoice!
  • April 19 is National Garlic Day, doubling down on the garlic love.
  • April 20 is Lima Bean Respect Day—yes, even the humble lima bean gets its moment.
  • April 30 is National Raisin Day, a sweet way to end the month.

🗓️ A Few More Daily Celebrations

  • April 1: National Sourdough Bread Day
  • April 2: National Peanut Butter and Jelly Day
  • April 6: National Acai Bowl Day
  • April 13: National Peach Cobbler Day
  • April 26: National Pretzel Day
  • And if you’re feeling festive, April is also National Soy Foods Month, National Soft Pretzel Month, and National Fresh Celery Month2.
  • Want to turn these into a themed dinner party or a fun food calendar for the month? I’ve got ideas for that too!


Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences. Please click HERE or scan the QR code for very brief survey.

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