Aphrodisiac Foods: Good for your body & your love life!

 
            In honor of Valentine’s Day this week, I decided to share with you some foods that are considered “Aphrodisiacs” or love-boosters.

Here is a list of 12 common foods that may contribute to a healthy love life and who knows, you may already be spicing up your libido without even knowing it!

 

1.      Fresh Chili Peppers:  Contain Capsaicin which is known to increase circulation, blood flow and stimulate nerve endings

2.      Pomegranate: Full of antioxidants that keep the blood pumping and blood flow strong

3.      Bananas: Besides their suggestive shape (ah-hem) this fruit is bursting with potassium, an essential mineral for muscle strength and contractions

4.      Avocado: Loaded with Vitamin E which is needed to make the hormones that stimulate sexual responses

5.      Chocolate:  Contains phenyethylamine, a chemical that stimulates feelings of excitement and well-being

6.      Oysters: (A little cliché but…) these seductive bivalve mollusks have lots of zinc, a mineral that’s essential for testosterone production which can boost sex drive in men

7.      Red Wine: Packed full of resveratrol,an antioxidant that increases blood flow and improves circulation (Remember, moderation is key- too much alcohol can depress your system and lead to decreased sensitivity and decreased blood flow)

8.      Salmon: Contains lots of healthy Omega-3 fatty acids which help keep sex hormone production at peak

9.      Vanilla: This delicious bean is known to stimulate nerve endings and increase your body’s response to sensation- plus it smells good too!

10.   Watermelon: This juicy fruit is full of citrulline,  a phyto-nutrient that relaxes blood vessels allowing for increased circulation

11.  Garlic: Don’t let the smell deter you- The compound Allicin  found in garlic is known to stimulate blood flow-just make sure you both are indulging so no one is offended by the odor (LOL)

12.  Almonds: Historically, the aroma of almonds is said to “arouse passion”, however it’s the Vitamin E, Magnesium and Fiber that really get the blood circulating and keep your muscles contracting.

 

So do aphrodisiac foods really work?  I guess you’ll just have to eat up and find out for yourself!

 And be sure to try my recipe for “The Perfect Valentine’s Day Dinner”

           “Sensual Salmon”

Ingredients:

2-pieces Wild-caught Salmon

4 cloves of garlic, chopped

1 red or green chili pepper, chopped

Olive oil or cooking spray

Directions: Preheat oven to 375

Spray a baking pan or lightly coat with olive oil.

Mix chopped garlic and chilies’ with 1 tbsp olive oil in a small bowl

Place the salmon in the baking pan and top with the chili/garlic/olive oil mix

Bake at 375 for 15-20 minutes, until fish is tender and flaky.

 *Bonus* Serve with your favorite red wine

 And…For dessert try a
 
Fresh Watermelon and Basil Martini

 Directions:

1. Smash one cup of fresh watermelon with a spoon or fork until juicy

2. Mix in 2 oz of your favorite vodka

3. Pour into two martini glasses and top with club soda. 

4. Garnish with fresh basil leaves and serve

 

 

Traveling with the Dietitian...Road Trip!

            Today’s article is the first in a series I’m calling “Traveling with the Dietitian” that will be focused on staying healthy while traveling.  Since most people will travel long distances by car, plane or train at some point in their life, I thought it might be helpful to give you my personal and professional strategies for eating healthy while on the move!

Part 1: Road Trip!

This week, I am driving to the Colorado Rockies from my home in Nevada.  It is about an 10-hour drive to my destination and the last thing anyone wants while on a long car trip is an upset stomach as a result of eating the wrong things.  

Besides food, -fluids- can sometimes be a problem too- either not drinking enough fluid which can cause fatigue/tiredness or on the flip-side, drinking too much fluid which means stopping to pee all the time!! 

       Fortunately, you don’t need me in the car with you in order to make healthy choices while on the road. 
        All you have to do is follow my 4 easy “Dining while Driving” tips to save time (by minimizing bathroom breaks) & money on your next road trip!!

1. Bring a cooler with snacks or sandwiches that you have made in advance: You’ll be less likely to waste money on unhealthy (processed & sugar-filled) foods at rest stops or gas stations along the way.  Some easy to pack and store snack ideas include:

• Fruits: Bananas, grapes, sliced apples or whole cherries (be sure you have somewhere to spit out cherry seeds!)
• Nuts or seeds: pre-portion into 1-oz servings (about a handful).  **This is really important because it’s super-easy to mindlessly eat an entire container or package and the calories add up very quickly**
• Jessica's Road Trip Trail Mix!! - See recipe below  : )
• Veggie sticks: Cut up some  raw carrots, celery or slice up bell peppers
• String Cheese: look for a “light” variety or one that has less than 50 calories per string- this snack gives you a little boost of calcium as well as some hunger-fighting protein.

2. Stick to your normal eating schedule:  Don’t let a road trip turn your typical eating schedule upside-down.  Instead aim to eat around the same times you would if you were not on the road and don’t skip meals!!

• Even if you leave early in the AM hours, don’t forget to eat breakfast
• Same goes for overnight travel- just because you are awake and driving  at midnight, doesn’t mean you have a free pass to indulge in sugary sweets, processed foods, or high calorie drinks.

3. Choose your fluids wisely:  People often feel hungry or tired when they are actually just thirsty and dehydrated.  But don’t reach for that large coffee just yet…in fact, drinks with a lot of caffeine can do the opposite of what you’d expect and will usually make you more dehydrated and more tired than before you drank them (not good!!)

• Pack (re-usable) bottles of plain water, zero calorie seltzer or other caffeine-free, no-calorie beverages
• Take small, slow sips over an extended period-of time
• Look for alternative hydration sources-Beverages are not the only way to stay hydrated; try eating water-filled fruits and veggies for a “triple-hitter” that will satisfy your hunger, thirst and boredom.
•                --> The foods with the most fluid include: watermelon cubes, cantaloupe, honey-dew melon, broccoli spears or celery sticks.

4. Make technology work for you:  If you do decide to stop somewhere to eat, use your smart phone to look up food/restaurant options along your route and to get an idea of the calories, fat and/or ingredients in different food options

  ** Do not use your phone while driving- pull over or have your passenger look things up instead**

Most Importantly-Remember to Plan Ahead- Taking a few extra minutes to PLAN your foods before you leave is the key to making healthy choices, which will save you  both money and time.

Jessica's “Road Trip Trail Mix”

Makes 5 (1-cup- servings)

2 cups Rice Chex cereal

3 cups Popcorn

2 tbsp roasted, unsalted Soynuts

1/4 cup Raisins

2 tbsp Mini Dark Chocolate Chips

2 tbsp Honey or Agave

½ tsp Ground Cinnamon

Mix all ingredients together in a bowl, then lay flat on a cookie sheet for 20-30 minutes.  Pour mixture into a plastic zip-loc bag for safe traveling and ENJOY!!

Show your Heart some Love!!

      February is American Heart Month and that means it’s the perfect time to give your most important muscle some TLC!  Eating a balanced diet, with lots of fresh fruits, vegetables, whole grains and lean protein is a great way to make your heart happy.  Good nutrition combined with regular exercise, will help keep your blood pressure down and your cholesterol levels in check, decreasing your risk for heart disease. 

Making small, sustainable changes towards a healthier lifestyle can not only prevent heart disease but may help keep any current damage to your heart in check-

To celebrate Heart Month, take a few minutes to examine the foods you are eating.  Make it a goal to try and include plenty of heart-healthy foods this February and all year round!

Try to include:

• Omega-3 fatty acids: salmon, tuna, olive oil or flaxseed,
• Beans: black, kidney or red beans
• Nuts and Seeds: almonds, soynuts, sunflower seeds or walnuts
• Whole grains: brown rice, oatmeal and quinoa
• Vegetables: spinach, broccoli, asparagus, tomatoes, red, yellow or green bell peppers
• Fruits: blueberries, oranges, cantaloupe, apples, raisins or papaya

      These are just some suggestions, and there are plenty of other varieties of heart-healthy foods. Try out different foods to find which ones you like the best and show your heart some love!