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HEART HEALTHY LIBIDO BOOSTING FOODS
RECIPES CLASS
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Foods that Protect the Heart and also Increase Libido
Monday Feb 6th @ 6:00 pm
5803 Skylane blvd A-1 Windsor CA
Thursday Feb 9th @ 6:00 pm
618 B Street, San Rafael CA
Thursday Feb 16th @ 6:00 pm
Napa Grange 3275 Hagen St. Napa CA
Monday Feb 20th @ 6:00 pm
5803 Skylane blvd A-1 Windsor CA
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Meeting ID: 871 087 4838
Passcode: 555
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What makes a plant-based diet so beneficial for heart health?
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Researchers with the Physicians Committee for Responsible Medicine looked at multiple clinical trials and observational studies and found strong and consistent evidence that plant-based dietary patterns can prevent and reverse atherosclerosis and decrease other markers of cardiovascular disease (CVD) risk, including blood pressure, blood lipids, and weight.
The review found that a plant-based diet:
- Reduces the risk of death from cardiovascular disease by 40 percent.
- Reduces the risk of coronary heart disease by 40 percent.
- Fully or partially opens blocked arteries in up to 91 percent of patients.
- Reduces the risk of hypertension by 34 percent.
- Is associated with 29 mg/dL and 23 mg/dL lower total cholesterol and LDL-C levels, respectively, compared with non-vegetarian diets.
- Is associated with weight loss.
STUDY: Reversal of Pulmonary Hypertension, Diabetes, and Retinopathy after Adoption of a Whole Food Plant-Based Diet link
Plant-based diets are typically:
- High in fiber: Plants are rich in soluble fiber, which helps lower cholesterol. Soluble fiber slows the absorption of cholesterol and reduces the amount of cholesterol the liver produces. Oatmeal, barley, beans, and some fruits and vegetables are all good sources of soluble fiber. Fiber is found exclusively in plant foods.
- High in potassium: Fruits and vegetables are often rich in potassium, which improves blood pressure. Plant-based foods that are especially high in potassium include: tomato products, bok choy, raisins, mangoes, potatoes, and kale.
- Free of cholesterol: Plant foods contain no cholesterol. Diets high in cholesterol—found in meat, dairy products, and eggs—raise cholesterol levels, which increases heart attack risk.
- Low in saturated fat: Plant-based diets are typically low in dangerous saturated fat. Studies show that those who eat diets high in saturated fat increase their risk of early death from heart disease. Foods high in saturated fat include cheese, beef, milk, and butter.
Reversing Heart Disease Dr. Caldwell Esselstyn- LINK TO VIDEO
FOODS FOR THE HEART
- Beets
If you've ever heard someone say, "a beet helps the heartbeat," they're right. In fact, these small vibrantly-colored root vegetables contain a high concentration of nitrates. Nitrates are a natural chemical found in soil, air, water, and some foods that can help your body to reduce blood pressure, which can lead to less risk of heart disease, heart attacks, and stroke. You can't beat eating beets! Mix them into your smoothie or chop them into fine pieces and add them to your salad.
- Berries
These are berry good for your heart! "Eating a cup of blueberries a day reduces risk factors for cardiovascular disease," according to a study by the National Library of Medicine. To be specific, eating 150 grams (about 5 ounces) of blueberries a day reduces the risk of cardiovascular disease by up to 15 percent.
The study examined the effect of six months of blueberry intake on insulin resistance and cardiometabolic function in patients with metabolic syndrome. The research team concluded that "blueberries and other berries should be included in dietary strategies to reduce the risk of cardiovascular disease– particularly among at-risk groups." Add berries to your smoothies, yogurt parfaits, salads, or simply enjoy them on their own.
- Tomatoes
When people say, "A Tomato a Day Keeps the Heart Doctor Away," they're actually talking about Lycopene. This chemical that gives tomatoes their bright red color, and can be found in watermelon and grapefruit, is a powerhouse antioxidant that helps to keep cells from becoming damaged. Lycopene may work to lower LDL. Lycopene in the diet also appears to prevent clotting, which can limit the risk of stroke according to health studies.
- Edamame
Edamame is neither a fruit nor vegetable, but a powerhouse legume that delivers major benefits when it comes to boosting heart health. Edamame is rich in fiber, antioxidants and vitamin K which together work to lower LDL and improve your blood lipids. "Eating 47 grams of soy protein per day can lower total cholesterol levels by 9.3 percent and LDL by 12.9 percent, according to a health study by The National Library of Medicine. In addition, the vitamin K in edamame helps regulate your blood vessels and improves circulation in the body.
Plant-based diets can also help to unclog arteries from the fatty deposits caused by meat and dairy—increased blood flow will inevitably help with sexual activity, affecting men especially.
Plant-based foods are heavy in zinc and vitamin B, which can increase libido—bananas, chickpeas and, avocados, in particular, are good for this. Going plant based can also increase serotonin levels, which can both boost Sex Drive and increase happiness. Experts also linked serotonin levels with oxytocin levels, the “love hormone” that creates stronger feelings of intimacy and affection.
FOODS FOR LIBIDO
1.Arugula
A delightfully spicy leafy green that’s part of the cruciferous vegetable family, arugula contains beneficial antioxidants, vitamins, and minerals that support overall health by combating free-radical damage and nourishing our bodies. From the culinary perspective, arugula is delicious and easy to use in vegan recipes. With its delicately peppery flavor, arugula can be eaten in a salad, blended into sauces, and added to green juices. In this raw vegan recipe for Walnut, Arugula, & Basil Pesto, you can enjoy arugula along with additional delicious plant-based ingredients that support sexual health. Plus, this entrée is so easy to make that you’ll surely wow your partner with such a delectable, elegant meal! And great news in the love-life department: arugula has been hailed as a powerful aphrodisiac since the first century!
2. Walnuts
Rich in flavor and healthy fats, heart-healthy walnuts can help keep arteries flexible, which means better blood flow to certain parts of our bodies … and better blood flow is something we definitely want when it comes to getting in the mood. In addition, with more antioxidants than any other nuts, walnuts support the body’s overall health and vitality, which are all great things when it comes to maintaining and promoting a healthy sex drive!
3. Garlic
While it might not leave you with the freshest breath, there’s an old expression that goes something like this: “If your lover doesn’t like the smell of garlic, it’s time to find a new lover.” Or maybe that’s just what you hear growing up in an Italian family. At any rate, garlic is another raw plant-based ingredient that supports sexual health. Similar to walnuts, garlic is high in antioxidants but is also heart-healthy and serves as a natural antifungal. Furthermore, garlic is packed with allicin, which increases blood flow and dilates blood vessels.
4. Avocado
High in monounsaturated fats that can help lower cholesterol, avocados are another power player when it comes to getting your blood pumping. They’re also high in vitamin B-6, vitamin E, and folic acid, all of which are known to boost libido, which is fantastic news for fans of this popular ingredient. In this recipe for Thick & Creamy Chocolate Mousse with Chocolate Pecan Crumble, the green delights are whipped into a decadently romantic chocolate frenzy sure to turn any evening into Valentine’s Day.
5. Cacao
Who doesn’t love chocolate, especially for romantic occasions? The great news is that chocolate not only boosts your mood and sex drive but it can also be served in ways that are both healthy and delicious. Cacao has more antioxidants than green tea or wine and is packed with a chemical called Phenylethylamine (PEA), which is something our bodies release when we’re, um, excited. In addition, cacao makes for a natural mood-enhancer that can come in handy when you’re looking to get into a romantic state of mind, making it a deliciously convenient plant-based ingredient for desserts.
6. Maca
This ancient starchy Peruvian root is most often found in powdered form and makes for a tasty addition to many vegan recipes, but especially in desserts. Maca’s earthy sweet taste pairs well with raw cacao, which enhances everything from puddings to ice creams. The root is well-studied in terms of its ability to increase sexual desire and is considered a nutritionally robust plant due to its fiber, calcium, magnesium, iron, and selenium. Maca can also help balance hormones in women, alleviating symptoms of menopause while giving sex drive a boost.
7. Peppers & Cayenne
Capsaicin, the spicy chemical that gives hot peppers their eye-watering kick, has been linked with improved vascular health and increased testosterone in men, both of which could indirectly improve sex drive and function.
8. Watermelon and the rind
The summertime favorite is loaded with several phytonutrients—including lycopene, and citrulline—that seem to relax blood vessels in ways similar to Viagra, finds a recent study from Texas A&M University. That’s helpful news for men, but the authors of the study write that this relaxation effect might also increase sex drive in women.
9. Chickpeas
Chickpeas are full of vitamin B6, which is essential for a healthy sex drive and increasing your libido, says Swift. They may also help to regulate the production of testosterone (vital for sex drive) and dopamine (the feel-good hormone).
10. Dark Chocolate
Dark Chocolate (70 percent or higher) contains compounds that actually boost the release of feel-good hormones, putting you in the mood for some togetherness, says Brigitte Zeitlin, RD, founder of BZ Nutrition in New York City. Pair it with some dried apricots, as the amino acids in the fruits can give you a boost of energy.
11. Pistachios
Pistachios provide healthy fats that might enhance blood flow and improve erectile dysfunction, Dr. Dweck says.
12. Beets
"For increased blood flow, you want to increase your intake of beetroot and green leafy veggies. They help boost the production of nitric oxide (NO),” says Felice Gersh, MD, an OBGYN in Irvine, California. “NO helps dilate arteries and keeps the blood flowing freely and well.
13. Avocados What can’t the avocado do? This superfood has super powers for your sex drive. The vitamin E found in avocados increases the body’s production of testosterone and estrogen. These sex hormones trigger sexual stimulation.
14. Figs
We love figs! Besides their positive impact on your digestive system, they also increase pheromone secretion. Pheromones are chemicals that our bodies externally secrete that send messages to other individuals on a chemical level.
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Beet Walnut Salad
Ingredients
For the Salad (per salad)
2 handfuls of arugula
1/2 cup grated carrot cone #4
1 cup grated beet cone #2
1/2 cup red cabbage, cone #4
1/4 cup walnut pieces
1/4 cup raisins, finely chopped dates or cranberries
handful of blueberries
For the Dressing
1/4 cup balsamic vinegar (sub apple cider, red wine or white wine vinegar)
2 tbsp maple syrup
1 tbsp extra virgin olive oil (omit if desired)
3tsp dijon mustard
2 cloves minced garlic cone #1
1/4 tsp each sea salt and black pepper
Instructions
Add all the dressing ingredients to a container and whisk or shake vigorously.
Place all the salad ingredients in a bowl.
Drizzle with desired amount of dressing and enjoy.
Notes: Dressing makes enough for 3 salads. Adjust the salad ingredients accordingly for how many you’re serving, they don’t have to be exact. For a lower-calorie salad, use less walnuts and raisins.
The Best Beet Burgers
Ingredients
2 (small beets 2 cups peeled & shredded cone #1
½ cup rolled or quick-cooking oats
½ cup walnuts or other nuts or sub seeds
1 14 oz can kidney beans 9 oz rinsed & drained or sub other beans/lentils*
1 red onion diced cone #2
2 garlic cloves cone #1
1 tsp cumin
1-2 tsp dried herbs e.g. a mixture of basil, oregano, thyme, rosemary
1 tbsp tomato paste
2 tbsp Tamari or soy sauce or coconut aminos
salt and pepper to taste
2-3 tbsp oil for frying
Burger Buns
Veggies lettuce, avocado, tomatoes, cucumber, red onions, cress
Instructions
grate the beets. Set aside. Heat a large pan with a teaspoon of oil and sauté the onion for 2-3 minutes, until translucent. Add garlic and sauté for another minute, until fragrant. Then add cumin, dried herbs, tomato paste, and Tamari sauce and sauté, stirring, until the liquid has evaporated. Add beet and sauté for further 2-3 minutes or so, until tender (but not soft!). Set aside to cool for a minute. Add oats and walnuts to a food processor and pulse into a coarse flour, leaving some texture. Then add the kidney beans and beet mixture and pulse a few times until combined (if the mixture is too wet, add some more oats. If the mixture is too dry, add a little water).
Divide the mixture into 4 portions and form each into a burger patty.
Heat 2 tablespoon of oil in a skillet or non-stick pan. Add the burgers and cook for 5-7 minutes per side until golden brown and crisp from the outside (be careful when flipping as they’re pretty delicate). Serve on top of burger buns with lettuce, avocado, tomatoes, cucumber, red onions and cress. Or enjoy as a side dish with your favorite dip!
Notes:
Beans: Instead of kidney beans, you can also use black, pinto or cannellini beans or cooked brown lentils. You could also use chickpeas, however, they tend to make the burgers drier.
Walnuts: Feel free to use other nuts or seeds, such as pecans, toasted pine nuts, pumpkin, or sunflower seeds.
Storing & Freezing: Leftovers will keep in the fridge for up to 5 days, or can be frozen for up to two months.
Chocolate Mousse
Ingredients:
2 cups semi-sweet chocolate chips
1/4 cups non-dairy milk, such as soymilk or rice milk
2 packages (12.3 ounces each) silken tofu, FIRM
20 strawberries, sliced or other berries
Procedure: 1. Place chocolate chips into 1 qt pan with cover on and turn to low heat, allow 3-5 minutes for chocolate to melt stirring occasionally. 2. Place tofu, vanilla and non-dairy milk mixture in a food processor or blender and process until smooth. Once the mixture is smooth, add melted chocolate chips and process again until smooth. Pour into a graham cracker crust or glass bowl and chill for 30 minutes in the freezer. 3. slice strawberries using the #4 cone. Serve on top of mousse.
Benefits of Soy – organic (does not cross pollinate so no gmo if organic)
Tofu, soymilk, miso, tempeh, edamame—these and other soy products, including the soybeans themselves, are high in nutrients you tend to associate with other legumes, including fiber, iron, magnesium, potassium, protein, and zinc. Tofu is a highly nutritious, protein-rich food that is made from the curds of soybean milk. Regular intake of soy protein can help to lower total cholesterol levels, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and even raise levels of HDL (good cholesterol). Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. Thus helping the elimination of powerful estrogen the body produces. Most types of tofu are enriched with calcium. Four-ounces supply about 10% of the daily value for calcium and contain only 70-90 calories. Tofu provides 9.2 grams of complete protein, that's 18.3% of the daily value.
Borscht with Sauerkraut
3 medium beets, grated cone #2
2 medium carrots, cone #2
1 medium potato cone #2
1 large onion, cone #2
5 cloves of garlic, cone #1
2 tbsp tomato purée- tomato paste
3 tbsp sauerkraut* ( 4 more to serve)
3 cups veg stock or water
1 1/2 tsp dried parsley
2-3 bay leaves
2 tbsp olive oil
Freshly grated black pepper
Salt, to taste
Sour cream- dairy free to top (optional)
instructions
In a large 7 QT stock pot roaster Sauté onions and garlic in olive oil until lightly browned. Add grated beets, carrots, and potatoes along with tomato purée, salt, pepper, bay leaves, and dried parsley. Place lid on and cook until tender and cooked through, about 5-7 minutes.
Pour the stock/water at this stage and add the sauerkraut. Continue cooking the soup covered on a low heat for 10-15 minutes. Once done, take off the heat and let it cool slightly.
Remove the bay leaves and discard. Purée the soup in batches in a blender and add to a clean pot. Check and adjust seasoning. If the soup is too thick, add enough water to bring it to the right consistency.
Reheat gently before serving. This soup can also be served cold. Divide the soup between the bowls and top with sauerkraut and a dollop of sour cream before serving
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