The Power of a Healthy Breakfast: Setting You Up for a Healthier Day

Do you ever feel like your day gets off to a rocky start? Maybe you find yourself reaching for unhealthy snacks or feeling sluggish by mid-morning. If this sounds familiar, it’s time to rethink your morning routine. The key is to enjoy a nutrient-rich breakfast to set yourself up for a healthier day. The Foundation of a Nutritious Life In the Nutritious Life house, breakfast is the foundation for a day filled with high-quality, nutrient-dense foods. Just like a sturdy house needs a solid foundation, your body needs a nourishing start to the day. By incorporating a combination of lean protein, healthy fats, and fiber into your morning meal, you’ll provide your body with the fuel it needs to thrive. Building a Strong Structure Protein and fat are essential for satiety, keeping you satisfied and preventing those mid-morning cravings. Fiber keeps you full and supports healthy digestion. Without this foundation, your healthful eating efforts may come crashing down, much like a house without walls. Imagine starting your day with a Western omelet and sliced melon. You’ll feel energized and ready to tackle whatever comes your way. The protein will keep you satisfied, and the fiber will keep you full.  On the flip side, starting your day with a donut or other highly processed, high-sugar choice will leave you with a sugar crash and more inclined to make unhealthy food choices throughout the day. So, say goodbye to the toaster pastries and hello to a nutritious breakfast that sets the tone for a healthier day. RELATED: Sugar Cravings: 5 Reasons They Happen and How to Stop Them Nourishing Your Body with Nutrients Breakfast offers you the first opportunity of the day to nourish your body. By skipping this important meal, you’re missing out on vital vitamins, minerals, fiber, and other nutrients that support your overall health and well-being. So, it’s time to think outside the cereal box and explore the plethora of delicious and nutritious options available for your morning meal. Breakfast Beyond Cereal While cereal may be a popular breakfast choice, it’s not your only option. And, it’s generally not a healthy option at all. Whether you prefer savory or sweet, there’s a healthy breakfast option for everyone. Here are some ideas to get you inspired: 1. Avocado Toast with Eggs Start your day with a satisfying avocado toast topped with a perfectly poached egg. This combination provides a balance of healthy fats, protein, and fiber, ensuring you stay full and satisfied until your next meal. 2. Smoothie Bowl If you’re looking for a refreshing and vibrant breakfast option, try a smoothie bowl. Blend together your favorite fruits, a handful of spinach, a scoop of protein powder, and some almond milk. Pour the mixture into a bowl, and top it with fresh berries and a drizzle of nut butter. This breakfast is not only visually appealing but also packed with nutrients to fuel your day. 3. Overnight Chia Pudding Prepare a jar of overnight chia pudding the night before, and wake up to a delicious and nourishing breakfast. Mix together chia seeds, your choice of milk, and a natural sweetener like honey or maple syrup. Let it sit in the fridge overnight, and in the morning, top it with fresh fruit and nuts for added texture and flavor. 4. Greek Yogurt Parfait For a quick and easy breakfast, whip up a Greek yogurt parfait. Layer Greek yogurt, fresh berries, and a sprinkle of granola or nuts in a glass or mason jar. This combination provides a good balance of protein, fiber, and vitamins to start your day on a healthy note. Keep in mind, you do not need a feast to call it breakfast. The Breakfast Debate: To Eat or Not to Eat? You may have come across conflicting information about the importance of breakfast. Some studies suggest that skipping breakfast has no impact on weight or overall health. However, I strongly believe in the power of breakfast based on my experience with clients and extensive research. While skipping breakfast (which is popular with many people who do intermittent fasting) works for some, it’s not a one-size-fits-all approach. Tailoring Breakfast to Your Lifestyle Not everyone is a morning person or has the same appetite in the early hours. If you’re reluctant to eat a full breakfast, there are options to ease into it. Consider starting with a morning “snack” that combines a healthy source of protein and a piece of fruit. An apple with a smear of peanut butter can provide a balanced combination of nutrients to kickstart your day. Healthy homemade trail mix with nuts, dried fruit, and popcorn may also suffice to kick start your metabolism. You can save eggs and other heartier options for when your coffee kicks in. A  Smooth Way to Sneak in Breakfast Smoothies are a great way to ease into breakfast, especially if you’re not a big fan of chewing in the morning or you need something to take on-the-go. Try one of our favorites, or simply blend together your favorite fruits, a handful of spinach or kale, a scoop of protein powder, and a liquid of your choice. Not only are smoothies quick and easy to prepare, but they also provide a burst of energy and essential nutrients to fuel your morning. The Benefits of Breakfast: A Balanced Approach If you’re sold on the idea of breakfast, but you’re not sure how to build the “perfect” meal, we recommend choosing whole foods that provide a combination of macronutrients and micronutrients. Protein Power Including a source of lean protein in your breakfast is crucial. Protein helps keep you full and satisfied, preventing overeating later in the day. Consider options such as eggs, Greek yogurt, cottage cheese, or plant-based alternatives like tofu or tempeh. Healthy Fats Don’t be afraid of healthy fats! They provide satiety and help to regulate blood sugar levels. You can easily add sources of healthy fats like avocados, nuts, seeds, nut butter, or a drizzle of extra virgin olive

These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal

Popeye was onto something when he ate this superfood by the can. Often eclipsed by its trendier produce aisle neighbors kale and “supergreens,” the health benefits of spinach prove that you shouldn’t overlook the tender leafy green. Discover more about the origins of spinach, how much spinach to eat plus easy and tasty ways to add more to your diet (yes, even if you’re not so fond of the flavor!). RELATED: Confessions of an RD: I’m Not Even Close to a “Perfect” Eater  What is Spinach, Really? Spinach is technically part of the chenopodiaceae family, making it a cousin to beets, chard and quinoa. Spinach generally comes in one of three varieties—savoy, semi-savoy and smooth leaf—and its flavor is a mash-up of the bitter beet greens and just-a-hint-salty chard leaves. Although fresh spinach is available all year at the supermarket, it’s best and in season between March and June. A 2-cup serving or raw spinach has the following nutrition information, according to the USDA’s FoodData Nutrition Database: Calories: 12 Protein: 2 grams Fat: 0 g Carbohydrate: 2 grams Sugars: 0 grams Fiber: 2 grams Sodium: 40 milligrams The USDA defines a cooked serving as 1-cup of cooked spinach, which offers: Calories: 49 Protein: 6 grams Fat: 1 gram Carbohydrate: 8 grams Sugars: 1 gram Fiber: 5 grams Sodium: 412 milligrams The Biggest Health Benefits of Spinach In addition to being low in calories and fairly high in fiber, spinach is an excellent source of several vitamins and minerals. Vitamin C, which promotes glowing skin and bolsters the immune system. Vitamin K helps blood clot properly (in other words, if you have a cut, this ensures you don’t bleed too much) and maintains bone strength. Research suggests that people low in vitamin K are at increased risk of osteoporosis.  Folic acid assists with normal cellular function and tissue growth, and is especially important for pregnant women. Iron, which is an essential mineral that aids in hemoglobin production so the body’s tissues can receive enough oxygen.  Calcium for strong bones and proper communication within your nervous system. (Note: If you’re prone to kidney stones, work with a registered dietitian to determine the ideal amount of greens, including spinach, to include as part of a healthy diet.) Other compounds in spinach—including lutein, kaempferol, zeaxanthin and quercetin—can help support eye health, reduce chronic inflammation and lower risk for certain cancers.  RELATED: Brain-Healthy Foods to Help You Focus Better Today How Much Spinach Should We Eat? The Dietary Guidelines for Americans suggests you aim to eat 1 cup of leafy greens (spinach or otherwise) each day as part of your recommended produce servings of 2 ½ cups of vegetables and 2 cups of fruit. At Nutritious Life, we suggest focusing on getting in greens twice a day (for example, a handful of spinach in a smoothie for breakfast and Romaine on your lunchtime sammie) to easily meet your needs and reap all benefits.  Seek out fresh spinach that looks fresh and is medium to dark green in color. Refrigerate and store spinach in a loosely-packed, fully-sealed bag or container. Don’t wash the leaves until you’re ready to consume them, as that may speed up spoilage. Stored dry and at the proper temperature, spinach should keep well for about 4 days. If cooking raw spinach, frozen spinach or canned spinach, opt for steaming, sautéing or microwaving spinach rather than boiling to preserve the nutrients. (The latter allows the vitamins and minerals to leech out into the water.) Frozen and canned spinach both have longer shelf lives and should be just as nutritious as raw, as long as no additional sodium or other additives are included. Check the ingredient list, which should have as few ingredients as possible. And, remember to go for BPA free cans if you go that route. RELATED: The 7-Day “Eat Your Greens” Challenge  How to Eat Spinach Any Meal of the Day Nope, you don’t have to eat it straight from the can like Popeye or as plain ol’ raw greens. (We’re not about that crazy low-cal “detox” life!) If you’re feeling indecisive or are unsure of how to get your fix of this superpowered leafy green, pick one of the meal ideas below featuring a homemade and/or healthy-ish store-bought option that features spinach in a unique and delicious way. Breakfast Banana Spinach Turmeric Smoothie  Spinach Banana Pineapple Smoothie Lunch Chicken Stir Fry with Spinach and Bok Choy Dole Spinach Miso Crunch Premium Salad Kit ($4.49, instacart.com) Veggies Made Great Spinach Bake ($3.49, instacart.com) .com) Snack Cooked Spinach and Pine Nuts Good & Gather Spinach Dip ($3.99, target.com) Strong Roots Spinach Bites ($4.99, instacart.com) Dinner Broiled Salmon with Spinach Spinach Salad with Pomegranate Dressing Dr Praeger’s Spinach Littles ($4.99, target.com) (photo credit: Shutterstock) 

Healthy Eating 101: How to Eat Healthy in College

For those headed to college, it can be a nerve-racking time of change. New housing, new friends, new classes—essentially a new start. I may not be able to help you decide which sorority to rush, or if he is really into you, but I can definitely help you avoid the freshman (or sophomore, junior or senior) 15. I want to give you a little gift that I hope will keep eating healthy high on your priority list since your brain is bound to be overloaded with many other things. Really, you’ll come to find out that being prepared is 90% of what you do in life. So, if you’re prepared to eat well and know where healthy foods are always available, the follow-through will come easily. The same lesson can be applied to your schoolwork, but I’ll let your parents point that out to you. Here’s how to prioritize your well-being in order to thrive in college this semester. How to Eat Healthy in College 1. Eat breakfast, even if you wake up at lunchtime. Even if you get up at noon, begin every day with a healthy breakfast that includes a high-fiber carbohydrate (fruit and/or whole wheat toast, for example) and a lean protein and/or healthy fat. Not only will it help to rev your metabolism, stabilize your blood sugar, control your hunger and boost your energy, but studies have shown (over and over) that students who eat a healthy breakfast do better in their classes. Even if you don’t have time to sit down for  breakfast, keep healthy items in your dorm room for on-the-go breakfasts. For example: Single-serve oatmeal (easy to pop in the microwave and add your own berries and spices). Try Quaker Original, 365 Everyday Value Original. Feeling adventurous? Add some protein to your oatmeal for a fulfilling breakfast. Individual containers of milk (or almond milk) Natural peanut butter (also try packets of nut butters) Fruit (grab a piece from the dining hall to save as a snack later) Healthy, hot cereal cups, such as Wildway (you can always find some hot water!) Greek yogurt Individual hummus containers.  Individual portions of cheese. Try Cabot Seriously Sharp Cheddar Snack Bars Hardboiled eggs (can buy pre-cooked or hard boil a big batch in your dorm’s kitchen at once) Individual chia seed packs Nuts (such as individual packets of raw cashews, almonds and walnuts).  For makeshift breakfast ideas, try: Hard boiled eggs, cheese stick and a piece of fruit Oatmeal, packet of nut butter Apple, piece of cheese Yogurt, nuts and chia seeds 2. Navigate the dining hall with healthy finesse. When you head to the dining hall, think of a meal game plan. Are you headed to the salad bar or the sandwich station? Are you going for the hot entree or the soup?  Whichever you choose, prep yourself before you walk in and stick to the game plan. Treat this like you are prepping to write a paper or studying for your chemistry test. It’s just as important and definitely more fun! Some tips for whichever way you go: Eat grilled: Ask for grilled chicken (or burger or veggie burger) with a whole wheat bun or bread. Add some veggies from the salad bar and a side of brown rice. These healthy, fiber-filled carbs will keep you satisfied while providing more nutrients than other options like white bread or white rice. Add extra veggies: Add extra vegetables, such as beets or roasted peppers, from the salad bar to an open-faced turkey sandwich or wrap. This will make it more filling without loading up on empty calories. Eat the rainbow at the salad bar: See how many colors you can throw on top of your leafy greens and pair it with a good protein source. Keep this tip in mind if you have an exam after lunch! Foods like leafy greens, avocados and blueberries are great for helping you stay focused and boosting brain function. Avoid the rich sauces: If the hot entree appears uber-loaded with some buttery sauce, then skip it. Grab the hot veggies instead and add lean protein from the sandwich station to your plate. Control your portions: Pour cereal in a small coffee cup instead of those family-sized bowls and couple it with protein. It’s hard to judge how much to pour when cereal is served in huge, self-serve dispensers. Better yet, go for hot cereal like oatmeal, which is a better choice than most of the cold cereals. Choose seltzer over soda: Always choose seltzer instead of sodas and juices from the drink dispensers. Hydrating with water is also super important; it makes up 60% of our body, but can also help beat that seasonal slump in the colder winter months. Don’t hang in the dining hall. Use it to eat. Lingering can cause you to eat more than you need just because you are there.  Don’t forget to look around and assess what is really available. Often there are many options that are baked, broiled, steamed, roasted, or grilled. This will make it easier to avoid foods that are fried, sautéed, breaded, crispy, creamed, batter-dipped, or buttered. 3. Make sure you take exercise 101. When you plan your semester and know your schedule, plug in where and when you’ll exercise, just as if it were a class you couldn’t miss. That’s right, treat physical activity in your schedule with the same importance as your classes, study sessions, group meetings, social events, and other appointments. Whether you go to the gym, walk to class, join an intramural sports team, take a fitness class for credit, or set up a workout corner in your room, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight. 4. Keep your caffeine in check. While 1 to 2 cups of coffee per day are fine, don’t depend on soda, coffee or energy drinks as a substitute for sleep. This can actually backfire and cause

Diets Decoded: The Vertical Diet

We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet. However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. A favorite among the professional bodybuilding and powerlifting community, the Vertical Diet claims to boost energy, endurance, recovery, improve gut health, and balance hormones. But is it safe (and sustainable)? Here’s the Vertical Diet decoded. What is the Vertical Diet? Eat more of less food is the premise behind this diet designed to enhance athletic performance, build muscle, shed weight, and optimize health. Instead of eating evenly across a wide variety of food groups (otherwise known as eating “horizontally” by vertical eating fans), you’re encouraged to consume a limited number of easily digestible foods in large quantities, or in other words eat “vertically.”  According to Stan Efferding, professional bodybuilder, powerlifter, and diet founder, eating vertically enhances metabolism, improves gut health, and helps the body become more efficient at digesting food and absorbing nutrients. He says it will also be easier to consume more food throughout the day. However, it is important to note, Efferding’s philosophy is lacking scientific evidence. There is no research to back up these claims.  To follow this diet, you start by consuming a limited selection of foods to meet your calorie and fitness needs. As you increase your intensity and frequency of workouts, you’ll add more meals of these same foods in order to maximize muscle mass and strength. What You Eat Hopefully you like red meat and white rice because these two foods will comprise the bulk of your diet. Red meat provides protein, iron, b vitamins, and zinc, which the diet focuses on due to the ability of these nutrients to aid in muscle growth, while white rice provides an easy-to-digest source of carbs to fuel workouts. If you’re only eating red meat and white rice, your body will be deprived of important nutrients. The diet does allow a limited amount of some nutrient-rich, easily digested foods like eggs, salmon, spinach, full-fat dairy, oranges, and olive oil. But don’t plan on filling up on these foods. If you’re hungry, you’re instructed to pile up your plate with more red meat and white rice. What You Don’t Eat Any foods that aren’t easily digested are discouraged on this diet. That includes grains like brown rice, pasta or bread, legumes (soaked legumes are permitted), and high-fiber veggies like onion, garlic, broccoli, cauliflower, brussels sprouts or kale.  By excluding these foods, the diet claims you’ll improve your metabolism and gut health to easily meet your calorie and protein needs.  (Um, we’re scratching our heads on this one).   Pros and Cons If your goal is to increase muscle mass and fuel your workouts, then the vertical diet might give you those results—at a cost. The simplicity of the diet plan and emphasis on red meat and easily digestible foods technically may make it easier to create a calorie surplus and consume plenty of protein needed to increase muscle mass—but with no evidence supporting this, the cons are really what you need to focus on.  There isn’t enough research to support the diet’s claims that limiting your intake to easily digestible foods boosts metabolism or gut health. On the contrary, reducing fiber intake can actually hurt your gut health in the long-term. Fiber helps feed the beneficial bacteria in your gut, slows digestion and thereby helps your body absorb nutrients, and keeps your bowel movements “regular.” Plus, fiber also plays an important role in weight loss and disease prevention. Fiber isn’t the only nutrient you’ll be missing out on. This diet also limits your intake of many nutritious foods including whole grains, antioxidant-rich fruits and vegetables, and legumes. This diet could lead to deficiencies in heart-healthy fats, vitamins and minerals. It’s also important to consider how much red meat you’ll be eating on this diet. While there is some controversy about whether red meat is as harmful as we once thought, it’s still high in saturated fat and eating large amounts isn’t healthy (even if having some high quality red meat is okay). Not to mention, it can be pricey. The Bottom Line This isn’t something we recommend. Ever. If you’re a bodybuilder looking to increase muscle mass, an athlete wanting a more sustainable workout or a casual gym goer or looking to improve your overall health—this is not the quick fix you’re looking for. In fact, this could do more harm than any good. There’s no research to back the health claims of this diet beyond increased muscle mass. Plus, the limited variety and restrictions on nutritious foods means you would be missing out on essential nutrients and disease-fighting antioxidants while likely increasing inflammation at the same time. (photo credit: Shutterstock)  

3 Nutrient Deficiencies That Could Be Making You Tired

Falling asleep at your desk as you read this? You may be deficient in one of these energy-boosting nutrients. First, let’s be clear: true vitamin and mineral deficiency is rare in the United States, as we tend to eat a huge variety of different foods and many are fortified. However, that still doesn’t mean everyone gets enough of what they need every day, and some nutrients are harder to incorporate into your diet (and absorb) than others. And the nutrients that aid in energy are pretty important. If you’re chronically sleepy, after all, you’re less likely to hit the gym and may make poor food choices that perpetuate the problem. RELATED: Why You Really Need to Get More Sleep Don’t worry, you don’t need to calculate every vitamin and mineral present in each of your meals and get blood work constantly. The easiest first step is to eat a wide variety of whole, real foods, which will naturally contain a variety of nutrients. The person who eats exactly the same things every day is way more prone to deficiencies. If you’re still feeling unnaturally tired (despite getting plenty of sleep each night), keep these three energy-boosting nutrients in mind. You may need to up your intake of foods that contain them, or possibly even supplement, if that’s just not doing the trick. 3 Energy-Boosting Nutrients 1. Iron Lack of energy is the most common symptom of iron deficiency. Iron is an important part of hemoglobin, a protein in red blood cells that carries oxygen all around the body. When you’re iron deficient, levels of oxygen in the blood are low, and you can become anemic. This might make you feel tired and weak, since oxygen is not being delivered to cells. (If your cells are sluggish, you will be too.) Pregnant women and women of childbearing age are at an increased risk of deficiency. Vegetarians and vegans also may get less iron in their diets naturally. Best sources: Meats, fish and poultry contain the most iron per serving. Whole grain enriched and fortified breads and cereals can deliver a significant amount too. Good vegetarian sources of iron include soybeans and tofu, legumes, nuts, seeds dried fruit, and vegetables like dark, leafy greens. To maximize iron absorption, pair these foods with sources of vitamin C. RELATED: Grass-Fed Beef vs. Organic: Which Is Healthier? 2. B12 B12 is a common nutrient deficiency, and the reason it makes you tired is actually tied to iron. When the body doesn’t get enough B12, there are less red and white blood cells being produced. Since, those red blood cells are responsible for moving iron around your body, that could lead to lack of energy. Vegans and vegetarians who don’t eat eggs are at the highest risk for a deficiency, since it’s a hard nutrient to get from plant-based foods. Best sources: Red meat and organ meats, fish, eggs, and dairy. For vegans, sea vegetables and nutritional yeast. If you’re supplementing, you want to make sure you’re getting the best active form of B12, which includes those that are made of adenosylcobalamin, methylcobalalmin, or hydroxycobalamin. This will put B12 right into your bloodstream, ensuring absorption. RELATED: What You Need to Know to Be a Healthy Vegan 3. Magnesium Magnesium is a mineral that plays an important role in how enzymes regulate bodily functions, including energy production. Not getting enough can lead to fatigue paired with loss of appetite and nausea.  Plus, while not totally research-proven, magnesium may help you sleep, since it is involved in muscle relaxation and binds to a neurotransmitter that reduces anxiety, in turn reducing insomnia. And there’s no better energy boost than better sleep. Some surveys show that magnesium intake is lower than the recommended amount, but there’s good news: deficiency is uncommon because the kidneys limit the amount excreted. Deficiencies are usually due to health conditions, such as chronic alcoholism or the use of certain medications. Best sources:  Green leafy vegetables such as spinach, legumes, nuts, seeds, and whole grains are excellent sources of magnesium. Tap, mineral, and bottled waters also contain magnesium, but the amount varies by source and brand.

7 Sex-Drive Foods to Boost Your Libido

What the heck is a sex-drive food? Research has shown all kinds of habits lead to great sex, from regular exercise to simply being nice. But your diet arguably has the biggest effect on how your body functions, so why not add foods associated with libido benefits to your plate to keep your sex drive happily humming? We’re not just talking about things that put you in the mood with sensual taste or texture. We’re talking about sex-drive foods that are known to stimulate or support processes in your body (like the release of hormones) that are related to sexual performance and pleasure. One (probably unnecessary, but awesome) reminder: Having sex isn’t just good for you because orgasms feel good (though they do). It’s also linked to maintaining a healthier weight and a stronger immune system. Do you really need any more reasons to eat these sex-drive foods regularly? 7 Sex-Drive Foods for a Libido Boost 1. Sex Drive Food: Watermelon Watermelon is sometimes referred to as “natural viagra” because it contains citrulline, a non-essential amino acid that helps the body relax blood vessels, boosting blood flow. According to one small study in the journal Urology, oral citrulline supplementation helps to improve mild erectile dysfunction in men. Worth noting here: Because watermelon is mostly water (92%, in fact!), the citrulline will be more concentrated in watermelon juice. So drink instead of eat your watermelon to get its full libido-boosting potency. 2. Sex Drive Food: Pine Nuts Pine nuts are a great source of zinc, which is associated with increasing sex drive. Researchers at Wayne State University studied the zinc status and testosterone levels of nearly 50 men varying in age from 20 to 80 years old. They concluded that zinc may play an important role in modulating serum testosterone levels. While testosterone isn’t the only factor in a man’s libido, it does play a major role. Low testosterone can result in low sex drive and erectile dysfunction. So, boosting testosterone can help. One way to do this is by upping zinc intake. Another great nut that will boost libido? Pistachios. A Turkish study of 17 men who added pistachios to their diet for 3 weeks saw improvement in erectile function. Add pine nuts to a delish zoodles dish instead of carb-heavy pasta, which would lead to the most un-sexy feeling: bloating. RELATED: How to Stop Bloating in 5 Easy Steps 3. Sex Drive Food: Grass-fed Steak Beef is also a great source of zinc, and iron, which helps red blood cells transport oxygen, giving you energy. Plus, beef contains B vitamins and protein for fuel and endurance. Protein will also help stimulate the release of dopamine, a neurotransmitter that controls the brain’s reward and pleasure centers. 4. Sex Drive Food: Dark Chocolate Yes, dark chocolate does, in fact, belong on this list. It’s not a myth! Chocolate contains a compound called phenylethylamine, or PEA, which triggers the release of endorphins (the same happy-making chemicals released after a great workout) and tyrosine, which is a precursor to feel-good dopamine. These are the very same chemicals that our brains release when we’re happy or in love, so what’s not to love about dark chocolate? 5. Sex Drive Food: Warming Spices Turns out there’s a reason people refer to “spicing things up” in the bedroom. Cayenne and chili peppers contain the chemical capsaicin, which produces heat by increasing circulation and blood flow—things our bodies do in response to sex. Large amounts of capsaicin may also stimulate the genitals, which can translate to actual sexual heat. Other libido-boosting spices include nutmeg and cinnamon, which are used in many cultures as an aphrodisiac. Just the aroma of these spices could improve your mood, soothe nerves, and spark your sex drive. RELATED: The Incredible Health Benefits of Cinnamon 6. Sex Drive Food: Asparagus Asparagus makes the list for a couple of reasons. First, because it’s high in folate, a B vitamin that regulates the production of histamine. News flash: That’s a  chemical that’s released during an orgasm.  Second, the high levels of vitamin E in asparagus may increase blood and oxygen flow to the genitals. 7. Sex Drive Food: Walnuts Finally, walnuts are rich in omega-3 fatty acids, healthy fats that boost dopamine and also arginine, an amino acid that increases the production of nitric oxide, which relaxes blood vessels and increases circulation. May we suggest a steak dinner with a side of asparagus topped with pine nuts … with a spicy chocolate bar for dessert? More Reading Will Oysters Actually Get You in the Mood? (Images: Shutterstock)

4 Superfoods You Should Definitely Be Eating

When you hear the word superfoods, your mind probably goes right to kale and blueberries, right? Well it’s time for some other “new” superfoods to make it to your Instagram feed. I recently shared four of my faves with Rachael Ray, and you may want to add them to your repertoire of nutritional superheros in place of your old worn out go-tos. Because let’s face it, you can never have enough superfoods on your plate! 4 Superfoods You Should Definitely Be Eating Matcha: Use this bright green powder to replace your morning coffee. Matcha is made from whole tea leaves that are ground into powder form. Since you’re consuming the whole tea leaf (versus steeping and dumping a tea bag) matcha provides you with a super dose of antioxidants  – 10 times the amount of traditional green tea. The high levels of both ECGC (a type of catechin) and polyphenols will provide you with anti inflammatory benefits, may improve your blood pressure and play a role in cardiovascular health. Matcha contains caffeine as well the amino acid known as l-theanine. This combination will help to improve your mental alertness and help you focus without the 3:00 p.m. crash you usually get from downing your daily dose of java. Add this powder to warm almond milk to replace your morning latte, blend with Greek yogurt, add to smoothies or even sprinkle on popcorn. Ghee: Use this to replace traditional butter. Ghee is a type of clarified butter that you’re definitely going to want to add to your grocery list. This creamy spread has more short and medium chain fatty acids than traditional butter. What does this mean for your bod? The calories from these fats are burned faster so the energy the ghee provides is more quickly utilized. These healthy fats also benefit your gastrointestinal health and ghee also has more vitamin A, D, and E than the traditional stuff, meaning it can help repair damaged skin, improve your vision, and even help balance your hormones. Use ghee anywhere you would typically use butter. Swipe a teaspoon on a slice of Ezekial toast in the morning, or drizzle a tablespoon over veggies before roasting. The higher smoke point makes it safe to cook at high temps, too. Black Rice: Toss the white stuff, and go for this instead. Slightly lower in calories and higher in protein, white rice pales in nutritional value (and color) compared to its darker rice counterpart. It’s packed with antioxidants called anthocyanins (this is what gives it the dark color) that have been shown to reduce your risk of cardiovascular disease and can improve cognitive function and mental decline. Use black rice to replace white or brown rice. Top a cup of black rice with beans, diced tomatoes, roasted corn, avocado, and grilled peppers to make a super fast and nutrient-packed burrito bowl. Chickpea Flour: This flour could be the new whole wheat. Made of nothing more than simply ground chickpeas, this flour is versatile, wheat free, gluten-free, high in protein, and a wallet friendly option compared to other gluten free flours (I’m looking at you, almond flour). So you can try chickpea flour if gluten makes your stomach turn, or even simply to keep you fuller longer after meals, thanks to its high protein content. Commonly known as ‘socca,’ this chickpea flour crepe recipe is simple, healthy and delicious and the perfect vehicle to be topped with veggies and enjoyed (or try it sweet by adding a little vanilla and cinnamon to your batter).

12 Awesome Healthy Snacks On The Go

Healthy snacks are hard enough to pack as part of your normal routine, so when it comes to traveling, packing them can be more stressful than deciding between wedges or flats. You’ve heard it a thousand times: Be prepared, pack smart, snack smart, blah blah blah. But there’s more to life than boring snacks! I’ve done all the hard work for you and I’m sharing my favorite fresh and packable snacks. Of course, they’re also healthy! And, since I like to be prepared for pretty much everything … pack both the wedges and the flats. 12 Awesome Healthy Snacks On The Go Popcorn You have choices here, friends. America’s favorite salty, crunchy snack is perfect for traveling when chosen properly. Boom Chicka Pop is non-GMO and comes in flavors you will heart, especially the sweet & salty combos like caramel & cheddar. I also love the extra virgin olive oil flavor from Popcorn Indiana’s Himalayan Pink Salt Popcorn  and this one is also non-GMO. While you’re doing all that crunchy, don’t forget that popcorn is loaded with antioxidants and has about 3 grams of fiber for 3 1/2 cups. Kind Bars There are million bars to choose from, but you really need to know what you’re doing here since not all bars are created equal. My go to? Kind! They are generally super clean and yuck free, and they have a bunch of new flavors! Dark chocolate almond and coconut, Black truffle almond and sea salt or Dark chocolate almond mint all get a hardy, yes, please from me and I’m sure you’ll agree. YumButter Take your nut butter game up with these individual packs of nut butters that are perfect for travel. You’ll consume a wide variety of nutrients and a whole lot of flavor because this nut butter includes almonds, organic chia seeds and hemp seeds, Goji berry powder, lucuma powder and Himalayan pink salt. Pack one of these with a piece of fruit, and you’re all set. GimMe Organic Roasted Seaweed Snacks A salty snack to keep you away from those rest stop chips and pretzels. Aside from being super satisfying, they’ll give you 15% of your recommended daily dose of vitamin C and a bit of calcium. And, they’re fun to eat. The Good Bean Dried Chickpeas Can you say protein, fiber, antioxidants and crunch? OK, don’t say it, just eat them. These power-packed snacks come in both sweet and savory flavors so all of your cravings are covered. Vital Choice Wild Salmon Jerky Strips Great for a take-along option, each pouch contains 6 ounces of wild sockeye and keta salmon packed with omega-3s. They’re flavored with mild organic herbs and spices, a pinch of sea salt, a hint of smoky flavor, and a touch of organic sugar. No gluten, nitrates, nitrites, or artificial preservatives. You don’t need to opt for processed meats full of nitrates anymore just because, well, it’s lunchtime and a ham sammie seamed easy. And chances are your diet could use more fish, right? Nature’s Path Qi’a Superfoods Hot Oatmeal Creamy Coconut Your travel breakfast doesn’t need to come in a miniature box with a cartoon character on it. These packets will be your new best travel companion as you take your oats eating to a whole new level. Do you add hemp and chia to your oats? No need here. It’s already covered. Boom. The Chia Co. Individual Chia Shots While I don’t usually recommend taking shots while driving, I’ll say a-OK to these chia packets, especially sprinkled in yogurt, which you can pick up at any rest stop. But texting while driving … NEVER. Crunchies Freeze-Dried Fruit Ranging from dried fruits to dried veggies, alike, these are another great option for that clearly necessary travel crunch. You’ll love how they melt in your mouth … way better than candy. Carrington Farms Flax Pax You know that traveling can wreak havoc on your bowels. You need fiber to keep you regular and these packs are great to sprinkle on your meals for a little extra. Sold in perfectly-portioned packages, they are great for any meal and  no measuring required. Epic Epic Bar is a great way to get your protein in in bar form. For all you paleo and gluten-free peeps, this is a home run. Made with grass-fed buffalo, one bar will give you 11 grams of protein and most definitely keep you satisfied until bbq time. They’re pretty much epic. Pun intended. Dang Are you as coconut-obsessed as we are? Thought so. Add these chips to your travel bag. Stat. Munch, top, sprinkle … eat them any way you wish. Dang, they’re good. (Sorry, had to!) So the next time you travel, before you decide that vacation equals inevitable weight gain, pack along these healthy snacks to keep you on track wherever you may go. Whether you’re racking up the frequent flier miles or just a once-in-a-while vacationer, you have the means to snack smart at any and all destinations. Bon voyage! More reading: If you’re following a vegan diet, we have two great guides for vegan-friendly road trip snacks and road trip meals. Happy trails!