What to Eat for a Healthy Heart and a Healthy Mind

3 foods to help avoid heart disease, stroke and improve brain function:

For years experts have said what’s good for the heart is good for the head. Now, a new statement from the American Heart Association and American Stroke Association underlines the findings that the same plaque buildup in the arteries that causes heart disease can also impact the brain.
“The heart and brain are linked by arteries that supply blood, oxygen and nutrients,” says Philip B. Gorelick, M.D., M.P.H., director of the Center for Stroke Research at the University of Illinois College of Medicine. When plaque builds up and arteries harden, they deprive the heart and brain of blood — and that can lead to a heart attack or stroke.
The good news: A few simple — and tasty — choices can help protect both your ticker and your cranium.

1. Pick Fish

 

 

Research shows that eating just one or two (4-ounce) servings of fatty fish — salmon, mackerel, rainbow trout or sardines — each week can slash your risk of dying from heart disease by 36 percent. In another study, researchers tracked almost 80,000 women for 14 years and found that those who ate any type of fish at least twice a week had a 51 percent lower risk of thrombotic stroke (a type caused by clogged arteries) than those who ate fish less than once a month. A bonus: “The omega-3 fats in fish help reduce inflammation in the arterial walls and keep blood flowing to the brain,” explains Ralph Felder, M.D., Ph.D., internist and author of "The Bonus Years Diet".

 

2. Pour a Glass of Red Wine

 

 

Red wine contains compounds called polyphenols that help lower cholesterol and blood pressure and prevent blood clots. Research suggests one polyphenol — resveratrol — may also improve blood flow to the brain and reduce stroke risk. “Resveratrol makes the blood cells less sticky and thus thins out the blood, which prevents dangerous blood clots,” says Felder. Despite the health boons, if you don’t drink, you shouldn’t start.

 

3. Eat More Produce

 

 

People with high blood pressure found that for every serving of fruits and vegetables eaten, their blood flow improved (and, thus, blood pressure lowered), according to a study in the journal "Circulation". In another study of adults over age 65, those who had about three servings of vegetables each day showed 40 percent less mental decline on cognitive tests than people who ate few or no vegetables. There’s another reason to load up on produce — potassium, a nutrient abundant in bananas, baked potatoes, tomatoes and artichokes, may counteract the harmful effect of salt in our diets by helping to prevent artery walls from thickening, thus reducing blood pressure.

 

 

 

 

9 Best Edible Natural Oils Around the World

Gone are the days when all you had to do was choose between sunflower oil or olive oil. Now it seems you can buy different oils from just about every plant, nut or seed out there, but should we be adding them to our stir-fries or drizzling them over our salads? Lets find out...
9 Best Edible Natural Oils Around the World

Top rated - rapeseed oil



Rapeseed oil contains omegas 3, 6 and 9, essential fatty acids so it's great for heart health, brain health and joint mobility. It is also a rich, natural source of vitamin E, essential for healthy skin and a strong immune system. High in mono-unsaturated fats and with less than half the cholesterol raising, saturated fats of olive oil, it is one of the few natural oils that can be heated to deep-frying temperature without its antioxidants, character, color and flavor spoiling. In short, one of the best oils there is. Some of the very best rapeseed oils are produced in Britain.


Best all rounder - olive oil



Olive oil is a great source of heart protecting, cholesterol lowering, monounsaturated fat as well as free radical fighting antioxidants known to protect the body against premature aging and cancer. It can be used to cook with up to temperatures of 180 degrees and is mild enough in flavour to be used with most dishes. However, extra virgin olive oil (the oil that is extracted from the first press) is not quite so stable so it is best used cold.


Best for tight budgets - sunflower oil



Cheap, easy to find and a great source of the free radical fighting antioxidant - vitamin E. In fact, just 1-2 tablespoons contains all your daily requirement. It is also a good source of cholesterol reducing omega 6 polyunsaturates. However, it contains very few omega 3's so if you use sunflower oil regularly, you need to be sure you're getting enough omega 3s in your diet from other sources to balance things out. A chemically stable oil, it is suitable for deep-frying but don't be tempted to re-use the oil more than a couple of times as re-heating it to high temperatures can result in the formation of trans fatty acids known to raise cholesterol and increase the incidence of some cancers.


Best for high temperatures - groundnut oil



Ground nut oil, sometimes called peanut oil has a high smoking point making it ideal for roasting, making Yorkshire puddings or frying. It is an excellent all-rounder and has a very neutral, light flavor, perfect for use in oriental dishes that often combine quite delicate flavors. Be careful though as this oil is made from peanuts so anyone with a nut allergy should steer well clear.


Best for adding flavor - sesame oil



Another great source of cholesterol lowering omega 6 fatty acids. Light sesame oil can be used for deep frying, and the dark or heavy sesame oil (made from roasted sesame seeds) adds a delicious rich flavor to stir-fried meats or vegetables. Used a lot in oriental dishes, its rich flavor works as a seasoning in itself.


Best for rice dishes - avocado oil



Avocado oil has very little, if any, omega three fatty acids but it is a great source of monounsaturated fats and is also rich in skin enhancing vitamin E. It has a slightly nutty flavour that is delicious drizzled over salads or rice dishes. However, it can also be used to cook with because it has a higher smoking point than many oils, so it's fine to grill or stir-fry with it.


Best oils for dressings and dipping - walnut oil



A delicious, aromatic, nutty oil that is a good source of omega three fatty acids and tastes delicious. It is commonly used as a dip alongside a good balsamic vinegar, and as a dip for freshly torn, warm breads. It's also great for drizzling over salads and risottos and goes really well with white fish, meat, mozzarella and goat's cheese. However, this oil tends to become bitter when cooked and can go bad very quickly so buy in small quantities and store in a cool, dark place.


Best for vegetarians - linseed oil



Linseed oil is a much richer source of omega 3 than any other oil and a great choice for strict vegetarians who need to get omega 3 fatty acids solely from plant foods. Omega three fatty acids help to lower the risk of heart disease and stroke, increase concentration (particularly in children), alleviate the symptoms of inflammatory conditions such as rheumatoid arthritis and they may also help prevent Alzheimer's. Linseed oil however, is not suitable for cooking as heat can make it taste bitter and it can quickly become rancid if it is not stored correctly (in a cool dark place). Studies show that if this happens, the benefits are negated and possibly reversed.


Best for drizzling - hazelnut oil



Hazelnut oil is a great source of Vitamin E which helps to maintain a healthy heart, good skin, a healthy reproductive system and a strong immune system. Fairly pricey and not so readily available as many other oils, it is worth seeking out either from your local health food store or online to drizzle over salads, rice dishes or fresh pasta adding a delicious, subtle, nutty flavor

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ANSWERS TO ALL THOSE WHO ARE CURIOUS ABOUT MY STRATEGY

For a long time many people(both private clients and general gym members, family and friends), have always asked me this million-dollar question in many different ways: What is your secret to staying in great shape all year round?
And the past several weeks or so many more questions of this nature are popping up even from strangers! So today I wanna answer all these people in several ways.


First and foremost, I am a celebrity trainer, very strict with my workout regimen and I religiously practice what I preach. I workout as many times as I can everyday, because I know that I am a warrior, and training is a warrior's job, a lifetime's job. So expect to see me working out at least once a day, everyday of the week.


Secondly, I am a strong believer in going beyond your own limits. So if am working out, I give all I've got, and when I'm done, I know, deep in my heart, that I gave my all for that particular session. And as my beloved kickboxing teacher once told me,‎"Excuses are the nails used to build a house of failure. So don't give me excuses, give me results." This is what my kickboxing teacher told me when I told her that my legs were cramping after climbing a 6-mile hill, and that I was not going to be able to finish the last 2-miles. So I stayed the course even though I hated it....I hate her too, and I love her at the same time....I guess it all adds up, and hard work pays off.


Thirdly, every meal I eat every day is hard-earned. I must earn every salad and every fruit that I eat. So if I know I'm gonna eat 1500 calories, then I must burn between 1500-2000 before that meal, or after that meal. That way, I don't have to store excess calories. This helps to keep me in line, away from eating junk food and excess calories, because I know how hard it is to burn 1500-2000 calories in less than 2 hours. I do this for every meal and I've done it for years, all year round, knowing very well that 80% of my success depends on everything that I eat, and I must workout hard to earn that meal. The moral behind this: if I don't exercise I can't eat, and if I don't eat I will die! So I must exercise for me to eat in order not to die! Again, it all adds up, like a puzzle. Talk about ripple effect: one thing leads to the other, and they are all connected like a chain, you break one link and everything falls apart.


Fourth, I always try to stay focused on my fitness goals, and all life goals, and I never allow negative comments or misfortunes to control my every move. Doubting yourself will only lead to more problems and eventual failure. But with steady determination and patience, comes success. Sometimes people will try to discourage you in many different ways, or slow you down, but trust your God and trust yourself, and you shall overcome. Isaiah 40:28-31
Did I just mention God? Yes! He gives us free gift of long life and good health everyday! We should at least honor that golden opportunity by taking care of ourselves. Accept things as they are, or accept the responsibility for changing them...The choice is "yours"


And finally, always remember this: that the only easy day was yesterday. "Sucess seems to be connected with action. Successful people keep moving. They make mistakes but they never Quit" -Conrad Hilton_
Now there you have it. Good luck in staying in great shape all year round.

GETTING YOUR GROVE BACK!!!!!!!!!

Do you feel like you have lost your exercise mojo? No longer are you jumping out the bed at 5am to get in that workout or remembering to take your gym bag to work? You keep making excuses after excuses. What the heck is going on? What is demotivating you?
Motivation isn’t something that just happens to you, but something you create for yourself. Exercise may be all about moving the body, but you won’t get anywhere until you move your mind first. Reflecting on your mental exercise blocks is all well and good but, while you’re chewing on that, why not take small steps towards a more active lifestyle? You don’t have to turn your whole life upside down. Here are a few tips to keep exercise on the front burner!

1. Just accept it–you have to exercise. There ain’t a pill, diet or nip & tuck that can take the place of being active. Embracing this fact can make doing it a little easier and, the good news is, you’ve got options. Exercise doesn’t have to happen in a gym or take up hours of your time. Knowing you can create your own exercise experience may help you get up and get moving.

2. Make exercise mean something to you. For many people, exercise is a means to an end — a way to lose weight and get that perfect body…or at least a better one than they have now. Future goals are nice, but there’s another part to the equation that, when missing, makes exercise hard to stick to: Purpose. In other words, your workouts need to have value, regardless of whether you ever reach your desired goal. Always working for some future, intangible thing isn’t enough – we need it to mean something now.
So, what does exercise mean to you besides a way to lose weight? Is there any value, outside of your weight loss goals, to working out? For me, exercise means 2 main things: first, exercise is a way of life for like taking a shower, like eating, like drinking water, etc. I am a warrior, and training is a warrior's job, a lifetime's job.....I will train till I die.....and that's the bottom line...and secondly, exercise guarantees that I look good naked! For you, exercise might be the only time you get to yourself each day. Find your own value and meaning and you’ll find your motivation.

3. Do what works for you. Too often, the mainstream idea of exercise involves things like health clubs, cardio machines, fitness classes, etc. You can’t get motivated to do something you don’t like. The good news is that you have the freedom to do whatever the heck you want. If you hate the gym, don’t join one then. If you hate boring machines, try something more interactive like a game of tag football, spin class, or race up stairs with your boo:-) If you like to keep things simple, you could take several walks throughout the day or add some laps the next time you shop at the mall. Find out what you like and throw the rules out the window!

4. Identify the excuses you like to use and have a ready made response. If time is an issue, make sure your workout clothes are ready to go. If you have young children, get a good jogging stroller or set up a babysitting swap with other parents in your neighborhood: you can watch their children while they work out and vice versa. Don’t know where to start, hire a fitness professional. They will help you get a solid program in place that fits your lifestyle and is excuse proof!

5. Stop trying to fall in love with exercise. Some people think if they exercise long enough, they’ll wake up one day and suddenly LOVE exercising and eating healthy. While it does get easier, you’ll always have to find ways to motivate yourself for your workouts. If you’re waiting for a shining moment of excitement, you might be waiting for a long time:-)

THE LIST YOU DON'T WANNA BE ON!!!!!!!

As an experienced celebrity trainer, I so often encounter many weird situations at the many different gyms that I workout at. So today I want to highlight a few scenarios that might not be so appealing, a list you don't wanna be on.

THE GYM HOPPERS
These are the people who join gyms because of their friends. "I wanna cancel my gym membership and join the gym next door because my friends go to that gym". "My mom decided to join the other gym because all her friends go there". I'm sure you have heard or read about people like these before. Joining a gym because of your friends is the wrong reason to join a gym. You should join a gym for your own health benefits, with or without friends. Staying healthy is the single most important investment that you can make, the one and only that you can manage yourself and be accountable for the success or failure.
So what happens when your friend(s) are on a month long vacation? Or does this mean that you must do the same job like your friends, live in the same house/neighborhood, buy the same clothes, drive the same car, live the same lifestyle? Try to be independent and be in control of your own fitness goals and way of life. Only then can you find inner peace! But if you constantly succumb to peer pressure, or compete with your friends, or even constantly compare yourself with other people, it means you have no self-esteem, no self-motivation and no sense of purpose. It means you are a slave, you are owned by other people, you are insecure and you live your life to satisfy other people/friends, thus no self-satisfaction. If this is who you are, then you may as well join a Reality Show like the Big Rich Texas, where people do things like joining health clubs or plastic surgery, or getting tattoos, just because their friends did it.

THE SEARCHERS
These are the people who join gyms with the sole purpose of finding love. They have this weird thought that gyms are markets or relationship sites. They will join gyms to try their luck, and when they fail, they move to join the next gym, and so on and so on. "I know this cute trainer who works at this gym, so I'm gonna join this gym to see if I can hook up with him". "I've heard that this gym has many cute younger women, so am gonna get a membership here". "I'm a cougar looking for younger men, and this gym might be the best target zone for me"
As soon as these people don't get what they want, they move on to the next gym. Failure. Join a gym to get in better shape, and love will come at you. If it happens at the gym, well done. But join to get yourself in better shape, and love can happen on the streets, in the metro, at the bus stop, inside the grocery store, at the restaurant where you like to go eat, or even at work. People wanna fall in love with someone who is in very good shape, who really looks good. And when you work hard to get in great shape and look good, love will find you.

THE DRESSERS
These are the people who go to workout in their work clothes, or who wear jeans, suits, dress clothes, dress shoes or dress shirts at the gym. If you can't afford nice, comfortable workout clothes from lululemon, academy sports, city sports or sports authority, then a cheap pair of shorts and a cheap t-shirt with cheap sneakers/tennis shoes from walmart or target will be just fine.
Going to the gym to workout should be an important daily event, just like eating, flossing or brushing your teeth. It's for your health, just like brushing using the right toothpaste and toothbrush, or eating the right foods. So you should wear appropriate attire, because am pretty sure you don't shower in your clothes, or go to bed in your suits/dress clothes. Neither do you shower in your dress shoes, you wear sandals.
You should plan in advance, carry your workout clothes and take them with you, or go to the gym dressed appropriately and ready to sweat, without offending other people.

THE JOKERS
These are the people who become personal trainers for the wrong reasons. "I chose to become a personal trainer because you get many opportunities to be one-on-one with clients, so you have a chance to hook up with them, especially the cute ones and/or the rich ones, or the ones who are single, or the ones who are going through relationship problems and need some TLC". Really? Wow!!!
Look, personal training is about changing lives and proving results, period. You MUST be very professional, and passionate about changing lives as far as fitness goals are concerned. We are professionals just like doctors and lawyers, and we actually do more on a day-to-day basis for our clients than doctors do. We see our clients several times a week, we design their programs, we give nutritional advice and work with them one-on-one for hours just to help change lives. So if you want to become a trainer just to hook up with clients, you are in the wrong profession. You are better off trying your luck in a strip club.

THE WASTERS
These are the people who have many different gym memberships but never attend them. They belong to one or more gyms, but they never step foot at the door, mostly because they are lazy, or they "never have time". They are better off saving that money. They have a habit of canceling their PT sessions constantly, with no regard to the trainer's importance.
I tell you what, these clients I charge them heavy if they don't cancel in advance before 24hours, and if it becomes a trend, I simply drop them, or pass them to other trainers who are willing, and have the time to play those games, trainers who have more open spaces in their schedule.

THE LATE-COMERS
These are clients who are always late to their sessions, always, making the trainer to either cut short the client's session time, or over-extend the time just to stay with the day's program, most of the time annoying the next client, or having to be late for their lunch break or PT meeting. Or gym members who will walk in the door at 9:45pm just because the gym closes at 10pm. They argue that they are entitled to walk in any time as long as it is before closing time. Then they get stuck in the showers/locker rooms well after the gym is closed.
If you can't make it to the gym on time today, then tomorrow is another day. Don't make the person closing the gym wait longer just because you were late and are entitled to be at the gym till closing time. They too have other things to do, other lives to live, and many times even other jobs to go to. Plan to be there early enough, and to leave there by the time the doors close.

THE CARELESS
These are the guys who have no regard to gym rules and etiquette. They have bad habits of leaving weights all over the place when they are done, have no clue of the rule that says "please re-rack the weights after use", they drop weights while working out like the guys on steroids, and they intimidate other members. They also bang the machines after every rep or set, making wailing noises or singing loud tunes from their weird songs in their iPods. That show of aggression belongs to the WWE stage, not at the gym.
Please, use that extra energy to re-rack the weights, and leave the weights on the rack where you found them. This also means medicine balls, marts, straps steps, ViPRs and resistance cords. Banging the machines only ruins the equipment, shows lack of technique and control, and also poor form which can lead to major injuries and/or no results.
And when done with a towel, throw it in the basket where it goes, don't just leave it on an equipment or on the floor.
Please, do not leave the taps and the showers running.

THE UN-HYGIENIC
These are the guys who sweat hard like me, but who do not put towels on the bench or marts to catch the sweat, people who do not care to wipe the equipment after using it. Remember, this is a public place, and other people will use the same equipment after you. Don't treat it like your home-gym, no one wants to lay on your sweat while doing bench presses.
And if you sweat hard like I do, just carry some disinfectant wipes with you, and make good use of them.

THE HOLDOUTS
These are the people who will stay on a stationary equipment and read the whole newspaper or magazine, while other members are waiting to use the machine. If you are not at the gym to work out, then stay home and read your newspaper or novel. Starbucks is a good place to do this too, or Barnes&Nobles, or at the park. Don't make other people wait on an equipment just because you are watching Oprah on the TV attached to the treadmill.

THE COMPLAINERS
These are the people who constantly complain about everything, from the front-desk staff being slow/rude, to lack of coffee at the coffee pot, to very loud music, not enough group classes, and the complains go on and on and on.....
If the towels at the gym are not clean enough for you, or if they don't appeal to you, just bring your own towel. If you don't like the channel on the TV, move to a different screen or request for the channel to be changed without being rude to other people watching the same TV.
Please, bring your own iPod if you don't like the music at the gym,bring your own coffee if you came to the gym just to drink coffee, or offer to teach a class if you feel you can do better. If you have personal issues at home or work, don't take it out on your trainer or the front-desk staff, they have issues of their own and don't need extra from you.
Now, if you are not losing weight or if you are gaining weight because of your poor eating habits and unhealthy lifestyle, you cannot blame that on your trainer. As trainers, we can only see you certain hours every week and give you a certain percentage, the rest is your part. Just like teachers can only teach their students for certain hours, the students must do their homework and continued research/reading/studying, for them to succeed and pass exams and see good results, and eventually enjoy the fruits of their hard work.
And if your gym does not please you, dont spend your valuable time complaining. Please take your money somewhere else. No one should pay money just to be unhappy.

THE RUINS
These are the people who constantly ruin stuff, either because they don't know how to use it and can't swallow their pride and ask for assistance, or think they know how to use it when actually they don't, or just plain ignorance. They waste everything from shampoo to body wash to lotion to hair gel, they spill coffee everywhere, ruin equipment and mis-use stuff, just because they are paying gym membership.
Please treat the business like your own because it cost somebody lots of money to set up the facility for you, and the maintenance employees are human beings just like you, and should be treated with respect, that's their job, their bread and butter. Just because they are paid to do the cleaning, doesn't mean that we should disrespect them by making a mess intentionally for them to clean up. Even though they do dirty work, with little pay, they clean the gym for us to come in and work out, and their families depend on that little pay. So even though they are not as fortunate as some of us, or just because they may be from other parts of the world trying to work hard and earn a better life, let's give them that chance.
And just because you don't own the gym, doesn't mean that you have the right to ruin it simply because you will not have to do the repairs. Respect costs nothing but goes a long way with huge rewards.

13 SUPER SEXY (and HEALTHY!) FOODS!!!!!!!!

If food could transform ordinary love lives into epic, sensual, Casanova-caliber escapades you read about in books or see on the big screen, perhaps there would be no more wars, no more loneliness, and we'd be having sex instead of watching the Food Network. While food as aphrodisiac may be speculative, it is clear that some foods are very good for your genitals, encouraging blood flow to the region and triggering feel-good hormones that fan the flames of passion.

Spinach and Other Green Vegetables

 

Spinach is a potent source of magnesium, which helps dilate blood vessels, according to Japanese researchers. Better blood flow to the genitals creates greater arousal for men and women. Spinach and other green vegetables are also good sources of our favorite sex nutrient—folate. Extra insurance for good reproductive health, folate may lower blood levels of a harmful substance called homocysteine, which can be a significant risk factor for peripheral arterial disease (PAD).

Unsweetened Tea

 

The antioxidant catechin found in tea promotes blood flow all over the body for sex power and brainpower. One particularly potent catechin, a compound called ECGC prevalent in green tea, is thought to increase fat burn. Drink freshly brewed green or black tea every day.,and keep the sugar out of it. Studies show that too much sugar lowers the body's ability to produce endorphins. Low endorphins can lead to depression which sucks the life out of our sex drive.

Peaches and Other Fruits

 

One study shows that vitamin C may increase libido in women. Another finds that people who eat foods high in vitamin C report better moods and have more sex. It helps boost blood flow, meaning that both sexes can get friskier, faster. Men who consume at least 200 milligrams of vitamin C a day improve their sperm counts and motility, according to research at the University of Texas Medical Branch. Excellent sources of vitamin C include grape fruit, watermelon, kiwi, mango, oranges, cantaloupe and ascorbic acid supplements.

Eggs

 

The nutrients in eggs, including folate, iron, phosphorus, and selenium, are heart healthy and known to maintain the health of epithelial tissues, which line the vagina and uterus in women. Eggs are rich in vitamins B6 and B5, which help balance hormone levels and ease stress, and are important for a healthy libido. Eggs are an excellent part of a weight loss strategy thanks to their protein and B12, a vitamin that studies have shown is necessary for breaking down fat.

Red Wine and Meat

 

Researchers found that women who drink red wine in moderation enjoy higher levels of sexual interest and respond with more lubrication than women who drink less. The antioxidants and alcohol in the wine may trigger the production of nitric oxide in the blood, which helps artery walls to relax, increasing blood flow to the genitals. Lean cuts of red meat are great sources of zinc, a mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction. Zinc is also a key muscle-building nutrient.

Seeds and Nuts

 

Pumpkin and sunflower seeds, almonds, peanuts, walnuts, and other nuts all contain the necessary monounsaturated fats with which your body creates cholesterol--and your sex hormones need that cholesterol to work properly. Long linked to fertility—the shell, of course, resembles a man's cojones; the inside meat is vulvalike in form—nuts make a perfectly sexy snack. Packed with muscle-building protein and filling fiber, they are a heart-healthy, albeit calorie-dense, treat.

Extra Protein

 

Protein increases metabolism by helping to build muscle and stall the muscle loss that naturally happens as we age. Muscle is more metabolically active than fat is, so the more lean muscle on your body the better at burning calories it will be. Plus, well-toned abs and thighs are nice to look at when unadorned by clothing. While beans may not be the best side dish if you plan on sex for dessert, building your meals around beans and legumes will ultimately pay off. Studies show that people who eat beans are leaner and healthier than those who don't.

Fatty Fish

 

The omega-3 fatty acids DHA and EPA found in fish help to raise dopamine levels in the brain that trigger arousal, according to Yvonne K. Fulbright, PhD, a sexologist and Women's Health columnist. Other health benefits: anti-inflammatory properties that fight blood clots and heart arrhythmias, better brain function, and protection against dementia. Studies also show that people with high omega-3 blood levels were happier and more agreeable. Tell us that can't help you get more sex!

Oatmeal and Other Whole Grains

 

Eating oatmeal is a natural way to boost testosterone, which plays a significant role in sex drive and orgasm strength in both men and women. Oats contain L-arginine, an amino acid that has been used to treat erectile dysfunction. Like Viagra, it helps relax muscles around blood vessels in the penis. When they dilate, blood flow increases so a man can maintain an erection. Studies show that L-arginine improves blood flow to the clitoris and tissue surrounding the vulva as well.

Oysters and Other Shellfish

 

In addition to their reputation as the ultimate aphrodisiac, raw oysters actually do have a connection to sexual function. Oysters hold more zinc than most any other food, and it is believed that this mineral may enhance libido by helping with testosterone production--higher levels of the hormone are linked to an increase in desire. Zinc is also crucial to healthy sperm production and blood circulation. About six raw oysters will provide double the recommended daily allowance of 15 mg of zinc.

Dark Chocolate

 

Dark chocolate contains a compound called phenylethylamine that releases the same endorphins triggered by sex, and increases the feelings of attraction between two people, according to research published in the Journal of the American Dietetic Association. Chocolate also appears to boost heart health. Scientists at the Harvard University School of Public Health found heart-health benefits from increased blood flow, less platelet stickiness, and reduced bad cholesterol.

Strawberries and Other Berries

 

Red is sexy. Red roses, sports cars, slinky red dresses. Strawberries can be considered sexy for another reason besides their sensual color: they are high in the B vitamin folate that helps prevent birth defects, and vitamin C, a potential libido booster. Blueberries (and blackberries) are just as sexy. Both berries contain compounds that are thought to relax blood vessels and improve circulation for a natural Viagra-like effect.         
   

10 Foods to Eat Your Way to Flatter Abs

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001). Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink. Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

 

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD. Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs. Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice. Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat. Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz. Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts. Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein. Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut. Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.