…Algae

We all know that we can stock up on our beloved omega-3 fatty acids by chowing down on salmon and walnuts, but if you’re looking to amp up the omegas in your diet (or if the thought of salmon tar-tar makes you queasy), try some of these more surprising sources.

Omega-3s reduce the risk of heart disease and stroke, give benefits to the skin, boost the immune system, and control inflammation (which in turn helps out our joints, bloodstream, and tissues). And most of us don’t get enough.

The Other Fish: Sardines

Yes, sardines are oily. Yes, they come tightly packed in a can. Yes, you probably thought they were gross as a kid. But you’re all grown up now, so give them a try—they’re not as fishy as you think.

One 3.25-ounce can of sardines contains over half of your daily recommended omega-3s. And when drained and layered between two slices of good bread with mayonnaise, chopped cornichons, avocado slices, curly frisée lettuce, a sliced hardboiled egg, with a little salt and pepper, you’ll be loving your omega-packed lunch.

The Tex-Mex Gem: Avocados

Did you just put a sliced avocado on that sardine sandwich? We thought so. Turns out, the bright green “alligator pear” is another rich source of omega-3 fatty acids, in the form of alpha-linolenic acid, which rings in at about 160 milligrams per cup. If you’ve also got salt, a lime, and a fork, you’re about 45 seconds away from a delicious bowl of fresh guacamole.

The Saucy Seeds: Flax and Chia

Flax seeds are absolutely bursting with omega-3s; according to the World’s Healthiest Foods, two tablespoons of the seeds contain almost 200% of your daily requirement. You can also get the omegas in a more concentrated form from flax oil, though you’ll be missing out on flax’s fiber.

Chia has even more omega-3s packed into its tiny little seeds (about 5 grams per ounce). The seeds turn gelatinous when soaked, and can be used for all sorts of vegan deserts as an egg supplement.

Both seeds are nutty and delicious, and tossing a few spoonfuls onto your morning smoothie (or drizzling flaxseed oil into your juice—you won’t even taste it!) is an incredibly easy way to get more fatty acids into your diet.

The Unexpected Spice: Cloves

Yes, cloves. You probably only pull them out around Christmastime, when you’re filling your kitchen with dense, spicy cookies, but believe it or not, cloves are a very good source of omega-3 fatty acids.

Two teaspoons of ground cloves hold about 7.5% of your daily requirement, according to the World’s Healthiest Foods report. Juicing apples? Add a few teaspoons of ground cloves to your juice for a spicy, cider-inspired drink to warm you up when it’s cold out. Add ground cloves to soups and curries, or sprinkle it (along with raisins and—omega alert!—walnuts) onto your morning oatmeal.

Photo attribute: ifood.tv

So, you’ve made almond milk –  it was delicious, wasn’t it?! But now you are left with loads of pulp. And if you’re like me, you feel extremely wasteful just tossing it into the garbage. But what does one do with the leftover pulp?

I am so glad you asked!

You make butter. Some blenders allow you to make almond butter with the whole nut, but for most blenders it can be a tall order. However, with almond pulp, the hard part of breaking down the almonds has already been done.

So why would anyone want to make their own nut butter at home?

Well, it all comes down to control. Having the ability to control exactly what goes into our food is something we all take for granted, but with a little bit of know-how, we can take the control back!

The reason I have fallen so hard for making my own almond butter is that I have come to love the ability to customize it to my liking. And having a wholesome, preservative-free spread on hand always comes to my snacking rescue.

Almonds have the ability to keep hunger at bay and maintain even blood sugar levels, because when blood sugar is out of whack, cravings for bad things begin to take hold. And I would be remiss if I didn’t mention the heart health benefit of almonds. They contain a high level of monounsaturated fat which is crucial for arterial and heart health – I get but a mere 30 days to preach heart health, so I plan on taking advantage!

I digress. This almond butter has found itself everywhere in my kitchen, and hopefully it will find its way into yours!

Homemade Almond Butter

• 2/3 cup almond pulp
• ¼ tsp cinnamon
• ¼ tsp vanilla
• ¼ cups warmed coconut oil

Combine the pulp, cinnamon and vanilla in a blender and pulse to combine. On the lowest setting, slowly add the coconut oil. Once all the oil has been added, turn the speed up and blend for 3 minutes, scraping the sides of the blender down periodically.

There is so much debate about dairy these days, leading many to give it up in favor of alternatives. The foundation of this very heated debate is rooted in 2 points:

1. that dairy is a neolithic food and not part of our evolutionary heritage, and
2. proposed physiological mechanisms in dairy may cause harm when consumed. When people ask whether dairy is healthy to consume, the only real answer is, it depends.

It depends what the cow was fed, the age and health of the cow, and sanitation; but the one thing that weighs heavily on my mind is “cows don’t drink human milk, so why are we consuming theirs?” For this reason, and this reason alone, I gave up drinking milk.

I began dabbling in soy milk, but the rumblings that soy milk may feed estrogen receptive cancers such as breast cancer turned me off of it rather quickly. I gave rice milk a go, but found it too thin, which left me wanting that characteristic creamy-mouth feel. And then I discovered nut milks - most specifically almond.

I immediately fell in love with almond milk! It’s rich, nutty and really good for our hearts – and it is after all Heart Month! Almonds contain heart-healthy omega fats that contribute to cardiovascular health, and, of all the nuts available, almonds contain the most amount of calcium per serving.

Making your own almond milk is easy!

Between smoothies, lattes and the like, I was consuming almost a carton and a half of store bought almond milk a week, and at over $5 a carton, my food budget was beginning to feel the pain. So I did what anyone would do – I started making my own.

Initially when I decided that I was going to get into DIY milk making, I assumed the endeavor would challenge me – I was wrong! Making nut milk at home is one of the easiest things I have ever done! I wish I had started sooner. As long as you have a blender, you can do it too!

Almond Milk At Home

Makes 3 cups*

• 1 cup raw almonds
• 3 cups water
• 1 tbsp coconut sugar
• Nut milk Bag

Soak the almonds overnight for at least 8 hours. Drain and place in blender, add cold water and coconut sugar. Blend on high for 3 minutes. Allow to sit for an addition 2 minutes. Drain into the nut milk bag; and squeeze the excess juice from the pulp, then refrigerate. The milk can be kept for up to 1 week – but it probably won’t last that long!

The weather outside is frightful, and your skin couldn’t agree more. Noses are red and chapped, cheeks are flaking, and foreheads feel tighter than post-Christmas budgets. Luminous, glowing skin might feel more elusive than spring flowers, but with dietary tweaks and obsessive moisturizing, even the dead of winter won’t stop your glow.

Chow Down

Glowing skin is healthy skin. Healthy skin starts with a healthy diet. Gobble up nuts, seeds, salmon, sardines, and healthy oils like sesame, walnut, and flax to get your daily dose of super-moisturizing Omega-3s. Increase your intake of vitamin A, vital for healthy skin cells, with yogurt, sweet potatoes, carrots, and kale. If you can find any good berries in the dead of winter, they’re a great source of antioxidants, destroyers of free radicals that prey on your skin.

Pump it Up

By increasing your heart rate, exercise gets blood flowing all around your body and gives you that distinctive workout flush. Take a hot yoga class for a gorgeous afterglow. Don’t want to step outside? Try yoga on your living room carpet, or do a simple routine (jumping jacks, push-ups, sit-ups, squats) in front of the TV to get your blood pumping and your face glowing.

Slough it Off

Exfoliation removes dead skin cells from the top layer of your skin, revealing fresh, glowing skin beneath. Mix equal parts sugar and olive oil and gently massage into your skin, avoiding your eyes, then rinse. The sugar helps to flake off dry, dead skin cells, while the oil gives your skin some much-needed moisture.

Pile It On

Even if you’re not a fan of moisturizing, you might change your mind when those minus four degree winter winds start ravaging your face. Your before-bed moisturizing routine is your chance to go all out, since no one is there to see you if your face turns into an oil slick (and if they see you then, they probably love you anyway!)

Wash your face with a gentle, creamy cleanser, then massage a super-moisturizing oil like jojoba, sweet almond, or olive, all over your face, neck, and chest. These oils won’t clog pores, but will provide your skin with extreme hydration. You’ll wake up glowing.

I am always looking to add more nutritional value to my smoothies. Smoothies are nutritionally dense by design, but I find that sometimes I’m left wanting a little bit more. Many people add protein powders to their smoothies, making them more filling – but I subscribe to the belief that whole foods can have the exact same effect.

One excellent way to make a smoothie more filling is to add nuts. I came across this method when I was out of yogurt and looking for a means to create a creamy and filling smoothie. I had raw cashews on hand and I was feeling adventurous. To my surprise, my smoothie was not only creamy, but I felt full for hours on just the smoothie alone.

Why go nuts?

Eating nuts as part of a healthy diet can be good for your heart. Nuts contain unsaturated fatty acids and other nutrients, and are not only a great snack food, but a great thickening addition to soups, stews and smoothies. Many nuts are rather inexpensive, easy to store and easy to take with you to work or school.

Studies have shown that people who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein (also known as “bad” cholesterol), in their blood. High LDL is one of the primary causes of heart disease.

So what is it about nuts that make them so great for the heart?

• Unsaturated fats. It’s not entirely clear why, but it’s thought that the “good” fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

• Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

• Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.

• Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

• Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

Nuts, although amazing for you, should be eaten with moderation in mind, since they contain a lot of fat (as much as 80% of a nut is fat!) They’re also packed with calories.

Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. In my smoothies, I generally use 1 tbsp of my chosen nut. This gives the smoothie the boost it needs while still keeping caloric values in check.

See how your favorite nut stacks up:

• Almonds, raw – 163 cals/14 g
• Almonds, dry roasted – 169 cals/15 g
• Brazil nuts, raw – 186 cals/19 g
• Cashews, dry roasted – 163 cals/13.1 g
• Chestnuts, roasted – 69 cals/0.6 g
• Hazelnuts (filberts), raw – 178 cals/17 g
• Hazelnuts (filberts), dry roasted – 183 cals/17.7 g
• Macadamia nuts, raw – 204 cals/21.5 g
• Macadamia nuts, dry roasted – 204 cals/21.6 g
• Peanuts, dry roasted – 166 cals/14 g
• Pecans, dry roasted – 201 cals/21 g
• Pistachios, dry roasted – 161 cals/12.7 g
• Walnuts, halved – 185 cals/18.5 g

Recently I got the shock of my life after my friend dropped a bomb on me. During a rather lively night where the alcohol was flowing, she confided in me that she had recently undergone a Botox treatment!

That wasn’t all…then she told me three of our other friends had also been injected with the anti-aging poison. She claimed they were most afraid to tell me because they knew I would object. And, although I have no problem with Botox or seeking to improve one’s look, I do have a problem with a 26 year old doing it!

The bigger picture, people!

This is the time of our lives where our lifestyle choices can do so much for the benefit our looks AND longevity. The food we choose to put into our bodies not only contributes to a healthy inside, but a youthful and vibrant looking outside too!

Without further ado, here’s the anti-Botox regiment:

• A daily dose of berries may ward off DNA damage which leads to sunken skin. In addition, they also help to prevent certain cancers and age-related cognitive decline. The many benefits of berries are credited to their abundance of anti-oxidants.
• Citrus fruit is touted as one of the best sources for vitamin C, but it also carries tumor-inhibiting limonoids. In addition to preventing certain diseases, vitamin C is required to produce collagen, and collagen is responsible for the plump appearance of youthful skin.
• Tomatoes are one of the few foods that naturally contain lycopene, an antioxidant thought to protect against cardiovascular disease and cancer. It’s has also been proven to increase the skins ability to filter out the sun’s damaging rays. Be sure to cook tomatoes in olive oil, as this enhances the body’s ability to absorb the active nutrients.
• Oily fish such as salmon are abundant in Omega 3 fatty acids. In addition to warding off heart disease and several types of cancers, omega-3’s anti-inflammatory properties may slow telomere shortening. Telomeres are DNA sequences that naturally shorten as cells regenerate, so slowing this process may lessen the aging process significantly. Adding a drop of fish oil to a smoothie or juice can dramatically reduce the signs of aging.

Now although I do not judge people for having had Botox and it’s many anti-aging cohorts, I do feel that no matter what your age, consuming foods that benefit our insides as much as our outside is where the true fountain of youth lies.

Incorporating these foods into your life through juicing and smoothie making can yield remarkable results in the battle against aging.

Tell me: did I miss any natural anti-aging foods? Tell me about it in the comments!

I hope you had a chance to partake in some of the passion offered up by Libidinous Liquids: Smoothing Up Your Sex Life, Part I. And if you had some success and some fun, here are a few other whole foods to add to your “A Game”!

More Foods for a Healthy Sex Life

Chiles: due to their potent capsaicin content, chiles, have a knack for heating things up in the bedroom, too. Capsaicin is what gives the heat and spice to peppers. Eating spicy foods triggers the release of endorphins in our brain.

Chiles, therefore, is a Dr. Feelgood for your brain and your body.  Through the stimulation of our nerve endings and heart rate, chiles move our blood to important sexy areas.

By the way, if you’re preparing chiles as an aphrodisiac, wear gloves! The spice of chiles and tender flesh does not go hand-in-hand.

Fennel: This bulb’s libido-enhancing effects are mostly experienced by women. Fennel is rich in phytoestrogens, which is a naturally occurring estrogen-like substance found in plants. For more information on fennel and how it contributes to sexual health and longevity, click here.

Figs: They have uber amounts of amino acids which are known to increase sexual stamina through the quick delivery of nitric oxide through the body. Figs are also considered an aphrodisiac because they heighten our sexual interest through simply their appearance, smell, and flavor.

Garlic: While it may seem like an odd inclusion, garlic is a sexual powerhouse. Garlic has a lot of zinc, which is considered to be a libido boost. Garlic also has and action ingredient called allicin. Allicin can improve blood flow to the sexual organs of both men and women. The allicin is only activated once the garlic is chopped or crushed. Click here to learn more about the clove, its proper preparation, and its many benefits.

Ginger: This eclectic little root stimulates circulation and increases blood flow to vital sexual organs. It has been used for centuries to help both genders get back into the sexual groove. It improves libido all around, and it also can halt premature ejaculation. Ginger root is mentioned in both the Kama Sutra and the Koran as a stimulant for sexual health.

Papaya: This fruit is an estrogenic; in other words, it contains compounds that act like estrogen. Papaya is thought to increase libido and drive in women.

Pomegranate: It’s known by many around the world as the “love apple” for it’s aphrodisiac properties that arouse sexual desire. Pomegranates help the body to produce nitric oxide, which opens ups blood vessels.

Ultimately, this increases the flow of blood into and around sexual organs and enhances the libido. It seems as if drinking pomegranate juice is more effective than eating the seeds of the fruit, but sharing a pomegranate with your partner is pretty sexy!

Pumpkin Seeds: And what great timing, too! Pumpkin seeds contain a large amount of zinc which assists in the production of testosterone and sustains sexual interest in women. Pumpkin seeds also carry essential omega 3’s which helps to produce prostaglandus – an enzyme that feeds sexual health. Pumpkin seeds can enhance potency, drive, and fertility.

Pomegranate Ginger Punch

• fresh pomegranate juice
• 1-2 one inch slices of fresh ginger root
• dash of cinnamon
• fresh-pressed apple cider or juice
• splash of fresh orange juice
• water to dilute as needed

This is a strong punch, so play around with the recipe until it suits your taste. Make a little or a lot!

Add a few or all of these foods to your diet. Claim or reclaim your sexual health, stamina, and drive. And remember to always play safe!

Dark chocolate and raw oysters historically hold the claim to fame as aphrodisiacs. However, it seems that many whole fruits and vegetables and a few spices are giving these two some competition in the bedroom.

An aphrodisiac is a substance that is purported to increase the libido. Luckily, for us healthy juicers and raw food eaters, there are plenty of fruits and vegetables that will naturally enhance sexual desire in both men and women.

Enjoy this list of libidinous foods, juice them up in interesting combinations and let us know how it goes! With both the recipe and the, ahem. . . well, you know. . .

Food and Sex: A Winning Combination

Almonds contain essential fatty acids which assist in the production and regulation of male hormones. Almond lore says that the smell of these delectable treats arouse a woman’s passion. Almonds have a long and distinguished history as a sexual stimulate and stimulating fertility. Click here for additional nutritional information on almonds.

Asparagus contains a massive amount of Vitamin E, which has a reputation as being the “sex vitamin”. A solid dose of Vitamin E will boost the libido in both men and women. It’s suggested that for the most advantageous effect, eat asparagus for three days prior to sexual engagement (or just eat a lot of asparagus regularly and go with the spontaneity!)

Avocado contains a large dose of folic acid and vitamin B6 which together increases the production and regulation of testosterone. Eating avocado can increase the sexual drive in both men and women. Add an avocado to a smoothie, a juice, or eat it raw out of the skin. In avocado lore, the Aztecs called the tree ahuacatl, or “testicle tree”! If you’re watching your weight, be wary of eating large amounts of avocado since they are high in calories. Excess weight can lower your libido.

Bananas contain an enzyme called bromelain, which stimulates the male libido. Bananas also contain riboflavin and potassium which helps to convert carbs into raw energy and, like the avocado, increases sex hormone production.

Basil is a powerful herb that produces a general sense of well-being in both mind and body. Basil increases circulation when eaten. And when smelled, basil can also increase the sex drive. They say that the oil from this plant was used as a perfume by prostitutes to attract customers back in the day!

Blueberries and their antioxidant power can increase your sexual stamina. So while it may not increase your drive, they will certainly keep your drivetrain on course once you’re on the road!

Cardamom is an aromatic spice known to increase sexual stimulation rapidly. It is said to be especially helpful in treating male impotence. Caramom contains cineole, a nervous system stimulant (think of your brain as your biggest sex organ), and is also thought to increase blood flow to certain parts of the body.

Celery is an unassuming vegetable that’s two-fold in it’s usefulness for both sexes. Celery contains the male hormone called androsterone. This substance is released through male perspiration. Yes, I’m talking about pheromones!

Men, by eating celery, you’ll increase the potency of your pheromones and attract those who may be sniffing for your particular brand of chemicals. As a result, women who eat celery are more ‘in the mood’ than ever for sexual connection.

Meet For A Drink: Banana, Almond, and Cardamom Smoothie

• 1 medium banana, peeled
• 1 cup unsweetened, almond milk.  Choose an organic brand or make your own.
• 1 tbs raw, unsalted almond butter
• ½ to 1 tsp cardamom
• Honey or agave nectar to taste

Mix everything up in a blender and enjoy! Alternatively, blend your smoothie and heat it up a bit to serve it warm and cuddle up next to your partner. Don’t forget to make enough for two!

Let’s learn more about Omega 3 fatty acids, why they’re important, and how you can get them if you’re not into eating fish.

Taken from Wikipedia:

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

Uhhh…yeah. That didn’t help me the first time I read it either, so I’ve taken the liberty to translate all of that for us:

Fatty acids are essential to human development and growth from an early age. In adults, they help reduce or regulate our heart rate, blood pressure, and immune system. Omega 3’s are the most nutritionally dense fatty acid, and it’s easiest to get. Fatty acids, therefore, are good.

Ah, that’s better! There have been all kinds of elaborate studies conducted since the discovery of the fatty acid chains in the 1930’s by beaker-toting scientists and biologists in lab coats with full, glorious white mustaches and wild, Einstein-esque hair.

Experts have long acknowledged the benefits of fatty acids, and Omega 3’s in particular, to have a dramatic impact on the body’s ability to produce and store energy, move oxygen more efficiently through the bloodstream, and aid in the transportation of important vitamins and nutrients like triglycerides.

For a more comprehensive list of things omega 3’s are good at doing, check out this article BodyBuilding.com.

Sources (and alternatives) for getting your Omega 3’s

Eating just about any family of fish and other seafood is the most common, most reliable, and quickest way to get your omega 3 intake, but it’s not the only way. For vegetarians, those who are allergic, or those like my brother who simply can’t stand the sight or smell of seafood, you’ve got a lot of options!

Vegetarians

Seeds – flaxseed, flaxseed oil, chia seeds, and even hemp seeds pack the omega 3’s in little packages. Best of all, they can be found in just about any grocery store or market you regularly visit. For some awesome ideas on what to do with hemp seeds, check out this article.

Nuts – Just about any nut you can eat is a great source of omega 3′s. But walnuts in particular are made up of about 6% ALA, the measurement of how much fatty acid a food contains.

Herbs – If you can get your hands on Perilla, a herb more commonly available in Asia that’s closely related to fennel, you’ll be putting tons of omega 3’s in your body. That’s because it’s ALA content is made up of 60% of fatty acids.

Leafy greens – although the dietary amount of omega 3’s is less in leafy greens than many other alternatives, they make the list thanks to the combination of their fatty acids and all the other vitamins, minerals, and healthy benefits leafy greens give us.

Supplements – supplements derived from sources like algae can be a great way to deliver your daily intake of omega 3’s. Most supplements are made using extractions from many different types of veggie and plant oils like those found in krill, corn, sunflower, and soy beans.

Note – if you haven’t read about this recently, it’s worth it to be aware: the media has been in upheaval since the October edition of the Journal of the American Media Association featured a study that suggested omega 3 supplements have been doing more harm than good on many users, especially for older women. Read the latest findings on Omega 3 supplement dangers here.

Other animal sources of omega 3’s

Omega 3 occurs naturally in all kinds of meat, from beef to chicken to lamb. Farm-raised cattle that feed naturally on grass have been shown to contain the most concentration of omega 3’s. Eggs are also a great source for this essential fatty acid.

Whatever your preferences, omega 3’s should be an important part of your everyday diet. Thankfully, it’s not too hard to find!