12:00 PM: Lunchtime.
You can't stop stressing over the big meeting in an hour. You have to give a presentation — and stay awake through your colleagues' presentations. You're not sure which challenge is more daunting.

Eat This: Grilled salmon
Benefit: Alertness
Salmon contains tyrosine, an amino acid that your brain uses to make dopamine and norepinephrine — neurochemicals that keep you alert. The brain-balm omega-3s in salmon may also help tame your neurotic tendencies. Halibut and trout are good alternatives to salmon. Not a fish fan? Try the power lunch in this all-day plan to beat stress.

Add This: Spinach or arugula salad
Benefit: Improved mood and memory
Leafy greens are a good source of the B vitamin folate, used by the brain to make the mood controllers serotonin, dopamine, and norepinephrine. Folate shortages have been linked to depression. Add carrots: Beta-carotene may help reduce the effects of oxidative stress on your memory.

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Not That: Tea with milk
Tea can cut stress. In a British study, tea drinkers who performed stressful tasks had a 27 percent lower level of cortisol afterward than those who drank a placebo. But those effects disappear when you add milk to the mix. The proteins in milk may bind with the tea catechins, reducing their blood-vessel-relaxing benefits.

Extra tip: Preserve your gray matter by eating these foods...
1.) Even more salmon: People who eat fatty fish three or more times a week have a 27 percent lower chance of developing brain lesions associated with cognitive decline and stroke.
2.) Blueberries: Their polyphenols may shield your brain against oxidative stress.
3.) Garlic: It may increase the brain's levels of serotonin, linked to better memory function.
4.) Steak: High blood levels of vitamin B12 (found in meat, milk, and fish) may combat age-related brain shrinkage.
5.) Brazil nuts: The selenium in the nuts spurs antioxidant activity that helps preserve cognitive functioning.

2:17 PM: Meeting's over-finally. Too bad you're completely drained and you have a pounding headache.

Try This: Cayenne pepper
Benefit: Migraine relief
A report in Alternative and Complementary Therapies says capsaicin, the source of some chilies' heat, can deplete the neurotransmitters that trigger headaches. Not if you eat it, though.
Add ¾ teaspoon of fresh cayenne powder to a few ounces of warm water. After the powder settles to the bottom, dip a swab into the solution and apply it to the inside of your nostril on the side of your pain (or both sides, if needed). This should burn a bit, but it's worth a try.

Not That: Diet soda
Caffeine and aspartame have both been linked to aching heads. Steer clear if you want the pounding to subside. (Not to mention that diet soda is 100 percent nutrition free. The more of it you drink, the less good stuff you put in your body.)

3:11 PM: That headache is still there — and you're getting over a cold and need something for that cough. And you have a date tonight.

Eat This: Ginseng
Benefit: Immunity boost
In a Canadian study, people who took 400 milligrams of ginseng extract a day had 56 percent fewer recurring colds than those who popped placebos. Studies suggest ginseng can boost the activity of key immune cells. Another benefit: Ginseng might boost your brainpower. British researchers found that people who swallowed 200 milligrams of the extract an hour before taking a cognitive test scored significantly better than when they skipped the supplement.

And This: Kiwi, oranges, red bell peppers
Benefit: Symptom relief
All three are packed with vitamin C. Studies suggest that taking in at least 200 milligrams daily may help shorten the duration of your symptoms the next time you're under the weather.

Quick tip: If you're really hacking up a lung, try downing a spoonful of honey. Penn State scientists found that honey is better at lessening cough frequency and severity than dextromethorphan, the most common active ingredient in over-the-counter cough meds. Want more? Stock your kitchen with these 15 stealth health foods to reduce your risk of numerous diseases.

Next: Food to get you through a pre-dinner workout

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