Opening a Raw Food Diet

Quick Start Guide

When you're go-off a raw food repast, you often don't know where to stop at, what to take, what tools to use, what to buy and what all those novel"raw food words" means. It can all seem very fatal.

To save you time and make the method as easy as possible for you, you'll find here a step plan that will display you in 7 steps all you need to know to get started with the raw food diet. It wish make you smart quickly.

Step Plan

Step 1 - Raw Food Weight Loss, Health or Detox

First, decide on your motivation (your dream, final goal). This is important because your raw food focus will be slightly different for each of them. Usually they are:

• weight loss;
• health;
• detox.

And of course there are many other reasons such as wanting more energy, better shape, overall wellbeing, environment, etc. Focus for each motivation

Weight loss - eat alkaline, raw and super foods;
Health - eat organic, raw, vegan, alkaline and super foods;
Detox - drink alkaline vegetable juices and super foods.
Environment - eat organic, local, in season, fresh/raw (unprocessed).

What does this mean? Read further to find out what these terms and food choices mean and why they are important for raw food weight loss, health or detox.

Step 2 - Bluff Your Way Into Raw Food (Glossary)

Raw Food;
Alkaline Food;
PH Scale;
Organic;
Vegan;
Super Foods;
Blending (Smoothies);
Dehydrating;
Juicing;
Enzymes.

Step 3 - Smart Raw Food Tips

What To Eat;
Why Organic;
Why Raw;
Why Vegan;
Why Eat Alkaline;
Why Drink Pure Water;
How to get most nutrients out of your food;
Best Sources of Raw Vegan Protein;
Best Sources of Calcium, Iron, B12.

Step 4 - Efficient Raw Kitchen

Most Important Raw Food Kitchen Tools:

Cutting Board
Sharp Knifes
Hand Blender
Juicer

Go to raw food tools (description, picture and review), and

Go to how to preparation raw food.

Step 5 - Terrific Transition Tools

Few people are starting a raw food diet cold turkey. Most transition gradually. Here are tips, tools & cheat sheets to help you with the transition:

Transition Chart - Overview that shows you quickly what to replace your current (cooked) foods with
Shopping List - Check list of things to buy when you go shopping
Raw Food Meal Planner - Example menus to get you started on the raw food diet.

Step 6 - Ridiculous Recipes

Here you'll find links to the most delicious raw food recipes:

Weight Loss Recipes
Health Recipes
Detox Recipes
All Recipes

Step 7 - Outrageous Success Tips

Below are common challenges that starters of a raw food diet face, and tips how to overcome them:

Raw Food in Winter
Travel Tips
Food Cravings
"Cooked" Family members/friends
Don't know what to eat?
Top 5 Money Saving Tips
Top 5 Time Saving Tips
Food Safety

Top 3 Starters Tips So you Can Start Today!

When you're starting a raw food diet, you may not know how to begin. What can you eat? What should you buy? Should you go 100% raw or is it better to go gradually?

To make the transition to raw food easy, below you find the 3 Top Tips so you can start with raw uncooked food today.

Here are three tips and tricks to help you get started today. No excuse to delay getting healthy, slim and beautiful! Starting a raw food diet is easy:
Start Juicing

Fruit and vegetable juices will give you a jump start to the raw food diet. You feel better quickly. The juice is full of enzymes, vitamins, co-factors, life force, alkaline, organic minerals and much more. Vegetable juice boosts your energy and immune system. On this site you find free juice recipes. As well as easy to follow juicing instructions. Eat Smarter

Add healthier foods to your diet gradually. You can try something new every day, week or month. Whatever works for you. Before you know it, you eat a large amount of your diet raw. And you feel it. Start adding these easy, mouthwatering raw food recipes or you try these super foods for quick results. Go Organic

Start buying organic. The advantages of organic foods are ridiculous. Just this change will have a dramatic result on your health and weight loss. Begin with the top 10 organic foods.

Fitness and Diet Tips (Part Seven)

Run chafe-free

There's ought fun about grind. You can bring the rash (caused by moisture and constant friction) on your thighs, around your sports bra, and even under your weapon, to name a few hot spots! To check the next occurrence, try scouring on an anti-chafe stick like Bodyglide For Her Anti-Chafing Stick ($9; amazon.com)in any spots that have the potential to chafe. Moisture-wicking fabrics help, too, so if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make 'em), save those for your long runs or tough workouts, when chafing is most likely to occur.

Slim up your tiffin

It's difficult to avert that 3 p.m. stomach rumble, when nothing can stand between you and the office vending machine. And while it's fine to eat something to hold you over until dinner (in fact, we encourage it!), some choices will help you keep on your weight-loss track—while others can surely derail you. So at the vending machine, instead of choosing that ever-so-tempting pack of Twizzlers, try a 100-calorie cookie pack or a Nature Valley granola bar. Better yet, bring a snack from home! We're fans of sliced veggies dipped in hummus. Delish!

Get sound fast food

Have to work late tonight and need dinner—in a hurry? Not to worry. If you find fast food is your only option, pull up the restaurant's nutrition facts online before you go; you can make an informed decision ahead of time about what to order. "Nearly every quick-service restaurant has a relatively healthful option or two," days Nugent. We're thinking salads, chili, or grilled chicken. Some low-cal, healthy, on-the-run dishes: the vegetarian burrito bowl at Chipotle, the Bangkok curry at Noodles and Company, and the tomato basil bisque at Au Bon Pain.

Be a powerful feather

The end is here! Three cheers for all your hard work. But that doesn't mean it's time to put on the brakes. To maintain your weight, you still have to make those smart choices at restaurants, work, and home. Look into getting a diet confidante, who you can chat with once a week about your eating highs and oh-no's. And stick to using that scale so you can be proactive if a few extra pounds creep back on. Don't let your exercise routine change, either, because even if you don't have any more pounds to lose, you'll still be working out your ticker. And we heart that!

Part Five Part Six

Fitness and Diet Tips(Part Six)

Firewood for fitness

Planning on picking up the pace tomorrow? Eat food that will help keep you going dynamic. For breakfast, give out for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest chief(for you!). Try a whole-grain English muffin or a bagel with peanut butter or a low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery. Andrew Kastor's favorite? One to two slices French toast with a side of fruit. "The protein-to-carbohydrate rate is ideal for enhancing my recovery," he says. We like that it's super-yummy, too.

Shake your trick slight

Sick of that oval or bike or workout DVD? That means it's time to mix up your routine! Our favorite way: Break a sweat by going and shaking. Simply make a playlist with your favorite "cut a rug" tunes ("Girls Just Want to Have Fun"? "Single Ladies (Put a Ring On It)"?), then turn up the size, and start breach it down. For even more fun, invite some girl pals over and get grooving (and laughing). The best part is that you'll each burn about 200 to 600 calories per hour. Now that's something to shimmy about!

Quiet those part stitches

You know it: a acute pain just under the thorax grate that always look at to pop up when you're working out your solid. It's called the side stitch, and it can be a major raid—especially when it keeps you from fulfilling a workout. To ease the ache (so you can get on with your run), take your fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. In about 30 seconds, the pain should subside, so you can get on back to (fitness) work.

Slather up!

Part Five

Fitness and Diet Tips(Part Five)

Be a weekend fighter

You've been following your diet plan to the letter, but enter: the weekend. To vocation with three nights of eating temptations (think: birthdays, weddings, dinner parties), up your work level for the week. For example, try taking an extra 15-minute walk around your office every day, suggests Newgent. Then, go on and indulge a bit at the soiree, guilt free. Another party trick? Enjoy a 100-calorie snack before a celebration, which can help you eat fewer munchies at the event.

Ditch your working snack

Munching on your lunch while at the computer could lead to neglectful grazing, following to a reading in the American Journal of Clinical Nutrition. People who ate their noon meals while playing a computer game ended up eating over cookies 30 minutes later than those who hadn't been gaming. So carve out 20 minutes a day (we know, you've got a million things to do, but … ), and eat in your conference room (or outdoors!). Your whittled waistline with thank you.

Smell your carbs

When dour to slim and crop, you may be greedy to accept drastic measures like cutting out your carbs. But before you go and add dinner rolls and chips to your "no" list, keep in mind that yummy foods like brown rice, pumpernickel bread, and even potato chips take on Resistant Starch, a metabolism-boosting carb that keeps you full for longer. And that's great for maintaining a fit you because you won't have to eat as much to feel pleased. So go on, rip open that (single-serve) bag of Lay's!

Say goodbye to peer pressure

Even if you've been eating right on track, it may be hearty to stay on track if your partner, helper, or friends don't share your healthy-eating habits. What to do? If your partner loves pizza, try ordering a pie that's heavy on the veggies and light on the cheese—then help up it with a side salad. Or, if your friends are having a girls' night out, suggest a restaurant that's got healthy appetizer options, instead of the typical fare of onion rings and cheese dip. And at work, instead of Friday baked-goods day, suggest a Friday "make it healthy" day, and swap in baked pears with cinnamon or slightly fruit-and-nut muffins for brownies and blondies.

Part Four Part Six

Fitness and Diet Tips(Part Four)

Snag the right support

Sure, your yoga sports bras works great for downward dog—but when it comes to running, you'll need one that's planned to lock them in for all that sidewalk crushing. So what should you look for? "The best sports bras are uncovered around the chest so you can expand your cage and midriff more proudly. But they should also be form-fitting," says Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist. Just make sure the cup is made of comfy elemant(like a soft compression fabric; look for descriptions that include the terms "breathability" and "compression")—you don't want to be itching at mile two!

Swap out your shoes

While we've all heard that running shoes interval down after logging lots of miles (about 300 to 350), you may still be staying on to your fave pair. (They fit just right! They're so snug!) Not a good idea. "Gum has a tendency to break down under ultraviolet light, as do the other implement that make up the shoe," says Andrew Kastor. So even if your sneaks have only 150 miles on them but are more than two years old, recycle them (try oneworldrunning.com or recycledrunners.com), because chances are they've already started deteriorating. And as a rule of thumb, always keep tabs on how many miles you've logged on them—boring, but hey, you'll be elated of how far you've gone.

Have a tasty ice cream sundae

Next time your family or friends fix to do an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a worship of delish fruit—no hefty calorie-laden toppings required.

Make Fun your food

It's easy to get in a diet rut, even if you're lading up on flavorful fruits and veggies. The solution? Have large of spices, fresh herbs, and lemons at your cooking beck and call. "It's arresting what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or jet of lime juice can do to liven up a dish—and your diet," says Newgent. The best part: They contain almost no calories. Experiment with your dinner, tonight!

Part Three Part Five

Fitness and Diet Tips(Part Three)

Turn your delusion day almost

Feeling vicious about that monster ice cream sundae you enjoyed at your niece's birthday party? Don't beat yourself up! It takes a lot of calories—3,500—to profit a pound of body fat. "So really, that one off day doesn't usually result in any important weight gain," says Newgent. It's about what you do the next day and the day after that's really important—so don't stand off-track. So be sure to whittle away at those additionl calories over the next day or two, preferably by boosting exercise rather than eating too little. Fasting is not the healthy answer!

Eat this, manage that

When you have a 5- or 10K (you get to eat more with a half or full marathon) on your calendar, it's urgent to plan out what you're going to eat the morning of the big day—something that will keep you fueled and also go down easy. While everyone is different, "We always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a pair of pieces of toast with peanut butter or cream cheese," says Andrew Kastor, who also advises eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don't worry about nixing your a.m. caffeine fix on race day. "Coffee is great for athletic performances," Kastor adds, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!

Say hello to H20

Whether you're heading off to turning class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a shower of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a helpful replenishment boost. But worry not if you like a little smell during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

Run with this

Before you hit the road, make sure you're packing these key staples: a clock to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don't mind staying onto it, and a RoadID (a bracelet that includes all your vital info, $20; roadid.com). And on a sunny day, put on sunglasses. "They reduce glare, which can loss squinting, finally releasing the tension in your shoulders," says Andrew Kastor. And that's a performance bonus, because relaxing them helps conserve energy on your runs. Hey, we'll take a boost where we can get it!

Part Four Part Tow

Fitness and Diet Tips (Part Tow)

Select your ideal tunes

Running with song is a best trick to get in a groove (just make sure it's not destructive too loudly, or you won't hear those cars!). To pick the eventual iPod playlist, think about what gets you going. "I know various prime athletes that listen to what we'd consider 'relaxing' song, similar as symphony music, while they do a hard workout," says Andrew Kastor. So don't feel like you have to download Lady Gaga because her songs are supposed to pump you up—go with any music that you find uplifting.

When to take up

You've been following your diet for a total week. Weigh to go! Now it's time to start tracking your improvement (and make sure pesky pounds don't find their way back on). "It's greatest to step on the scale in the morning before eating or drinking—and before to plunging into your daily functions," says Newgent. For the most dependable number, be sure to check your poundage at a compatible time, whether daily or weekly.

Campaign cocktail hour

Is it ladies' night? If you know you'll be drinking more than one drink, feel (and sip!) right by always ordering water between cocktails, says Newgent. That way, you won't rack up secrect liquid calories (and ruin your interdict to resist those mozzarella sticks!). But your H20 doesn't have to be ho-hum. "Make it exultant by ordering the sparkling variety with much of fruit, like a lime, lemon, and orange wedge in a martini or highball glass," adds Newgent.

Police your section

Does your steak accept more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, says Newgent, so that it's harder to infast it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).

Part One Part Three

Fitness and Diet Tips (Part one)

Find the fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

Put down your sweet tooth

Got a late-night sugar hunger that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie side, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So defend that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves tract with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Relieve those achy muscles

After a grueling workout, there's a good scope you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our language!

Buy cosy shoe

You shouldn't buy kicks that hurt, base line! "Your shoes should feel blissful from the first step," says Andrew Kastor. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their maximum. Also make sure the sneaks are a little wide—Sufficient so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they'll be even more so once you have a good 20 to 40 miles on 'em.

Part Tow

Super Sex Foods (Part Three)

Strawberries and Other Berries

Red is sexy. Red roses, sports cars, slinky red dresses. Strawberries. Researchers at the University of Rochester conducted experiments on undergraduate students to see if there was any real connection between the color and sex. In one, male and female students viewed images of women on red or white backgrounds. The men found a woman's image on red more attractive than on white, while the female students did not. In another test, men were asked to rate attractiveness of pictures of women on red, white, gray, green, or blue backgrounds. As expected, the men scored the women on red as more sexually attractive. They also said they would spend more money on the women in red than on those in the other colors.

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. Strawberries dipped in melted dark chocolate anyone? Or how about the classic strawberries and whipped cream? Blueberries (and blackberries) are just as sexy. Ideal for a great morning-after breakfast in bed, so you have energy for round 2, both berries contain compounds that are thought to relax blood vessels and improve circulation for a natural Viagra-like effect. Plus, they are tremendous workhorses for pushing excess cholesterol through your digestive system before it can be broken down, absorbed, and deposited along the walls of your arteries.

Dark Chocolate

Devouring something gooey and decadent is incredibly sensual. Dark chocolate, in particular, 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. In fact, brain scans in a British study showed that eating chocolate causes a more intense and longer brainbuzz than kissing does. In this study researchers monitored the brains and heart rates of couples while they kissed passionately or ate chocolate. The brains of both men and women showed greater stimulation while the chocolate melted on their tongues than when their tongues were tied in a passionate kiss.

What's the "healthiest" chocolate? The disease-fighting flavonols that make dark chocolate good for the body also cause the bitterness. To balance flavor and health benefits, try dark chocolate with 70 percent cacao, recommends Jeffrey Blumberg, PhD, who directs the Antioxidants Research Laboratory at Tufts University A 2-inch square chunk, at about 100 calories, will deliver a healthy treat without messing with your weight-management efforts.

Oatmeal and Other Whole Grains

Eating oatmeal is one of the few natural ways to boost testosterone in the bloodstream. The male hormone plays a significant role in sex drive and orgasm strength in both men and women. Oats (as well as seeds, ginseng, nuts, dairy, and green vegetables) contain L-arginine, an amino acid that enhances the effect nitric oxide has on reducing blood vessel stiffness. L-arginine 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. Oatmeal and other whole grains like whole-grain bread, brown rice, and barley also qualify as good-for-the-heart, better-for-the-gut foods. They are slow-burning, complex carbohydrates that won't drive your blood sugar through the roof. They keep you feeling fuller longer and provide excellent energy. Try a bowl of steel-cut oatmeal with fresh berries and bananas with a drizzle of honey before your next marathon sex session.

Oysters and Other Shellfish

In addition to their reputation as the ultimate aphrodisiac (thanks to their resemblance to female genitalia), 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. While Casanova reportedly ate 50 raw oysters a day, about six will provide double the recommended daily allowance of 15 mg of zinc. To spice things up a bit, try a few dashes of hot sauce on your raw oysters. Other good sources of zinc are shrimp, red meat, pumpkin seeds, poultry and pork, eggs, and dairy products.

Part Tow Part One

Super Sex Foods (Part Tow)

Red Wine and Meat

Sounds like the makings of a good time to us! Italian researchers recently found that 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. Just limit yourselves to a glass or two. More alcohol than that can put a damper on sexual performance and lead to bed spins of a not-very-sexy nature. Worth noting: even teetotalers can benefit from the red grape. Dark grape juice contains antioxidant polyphenols that protect the cardiovascular system and help keep skin flexible and elastic.

That brings us to the meat of this entry. Red meat. Lean cuts are great sources of zinc, a mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction, according to Berman. Zinc is also a key muscle-building nutrient, and the high concentrations of conjugated linoleic acids (CLA) in beef, studies show, may spur weight loss. Choose filet mignon or other deep red cuts with round or loin in the name, because they are the leanest.

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. That's something the ancient Romans didn't know when they tossed walnuts at newlyweds for good breeding luck. 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.

Pistachios contain plant cholesterol that can produce a 10-point drop in your triglycerides and a 16-point decline in your LDL (bad) cholesterol, reports the Journal of the American College of Nutrition. Brazil nuts are the richest source of selenium—a mineral that has been linked to preventing cancers of the prostate and colon—you can eat. Pecans deliver the most antioxidants of any nut. Adding them to your diet may reduce your risk of cancer, heart disease, and Alzheimer's disease. Walnuts, almonds, and other nuts also reduce levels of LDL cholesterol, and a compound called lipoprotein(a) that increases clotting and can lead to a stroke, according to a study published in Annals of Internal Medicine. (Are you getting the point yet why we're nuts for nuts?) Sunflower seeds pack the highest natural vitamin E content of any food. "No antioxidant is more effective at fighting the aging effects of free radicals," says Barry Swanson, PhD, a professor of food science at Washington State University.

Beans and Extra Protein

Protein is so important to weight maintenance that you should eat it with every meal and snack. Proteins boost metabolism a little more during digestion than any other type of food. Plus 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. So, how do you eat more protein without going overboard on eggs and meat? Beans—they're good for the heart and your glutes. Kidneys, garbanzos, black beans, and navy beans are full of muscle-building protein.

While they may not be the best choice for a side dish if you plan on sex for dessert, building your meal plan around a foundation of beans and legumes will ultimately pay off for you sexually. Many studies show that bean eaters are leaner and healthier than people who don't eat beans. According to one study in the Journal of the American College of Nutrition, people who eat 3/4 cup beans or legumes a day have lower blood pressure and smaller waists than people who get their protein from meat. Beans are also full of cholesterol-lowering soluble fiber. A quarter cup of red kidney beans delivers 3 grams of fiber, plus more than 6,000 disease-fighting antioxidants. Navy beans are particularly rich in potassium, which regulates blood pressure and heart contractions, something you'll need as your heart starts racing when he does that special move that makes you melt.

Fatty Fish

If, as doctors like to say, what's good for your heart is good for your love life, oily coldwater fish like salmon, mackerel, sardines, and tuna should figure heavily into your weekly meal rotation. The omega-3 fatty acids DHA and EPA found in fish help to raise dopamine levels in the brain that trigger arousal, according to sexologist Yvonne K. Fulbright, PhD. Other health benefits: anti-inflammatory properties that fight blood clots and heart arrhythmias, better brain function, and protection against dementia. Studies show that omega-3s can also reduce symptoms of depression. Research from the University of Pittsburgh showed that people with high omega-3 blood levels were happier and more agreeable. Tell us that can't help you get more sex! Fish is one of the many healthy foods that contain the amino acid L-arginine, which stimulates the release of growth hormone among other substances and is converted into nitric oxide in the body. It's worth repeating: nitric oxide is critical for erections and it can help women's sexual function as well by causing blood vessels to open wider for improved blood flow.

Part One Part Three

Super Sex Foods (Part One)

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, as you've learned, creates greater arousal for men and women. Spinach and other green vegetables like broccoli, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy 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. This abrasive amino acid irritates the lining of arteries and encourages plaque to adhere to it. A high level of homocysteine is a significant risk factor for peripheral arterial disease (PAD). But it appears that dietary folate is protective. In a study of 46,000 men. Harvard University researchers found that those who consumed the most folate daily were 30 percent less likely to develop PAD (Peripheral Arterial Disease) than men who ate the fewest folate-rich foods.

Unsweetened Tea

The antioxidant catechin found in tea promotes blood flow all over the body for sex power and brainpower; it enhances memory, mood, and focus. One particularly potent catechin, a compound called ECGC prevalent in green tea, is thought to increase fat burn. A study in the Journal of Nutrition found that people who consumed the equivalent of three to five cups of green tea a day for 12 weeks experienced nearly a 5 percent reduction in bodyweight. Drink freshly brewed green or black tea every day-hot or iced. Bottled teas don't offer the same benefits. And keep the sugar out of it. Unsweetened tea is an excellent alternative to high-calorie, sugar-laden soft drinks and juices. One 12-ounce can of soda has about 10 teaspoons of sugar in it. America is drinking itself into obesity! The high-fructose corn syrup in many soft drinks raises insulin levels, which can over time develop into diabetes. Studies also show that getting too much sugar lowers the body's ability to produce endorphins. Low endorphins can lead to depression, and know that depression sucks the life out of our sex drive.

Peaches and Other Fruit

If you are looking to add some deductions to your 1040 form, eat more grapefruit, oranges, and peaches. 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. In the study, 75 men ages 20 to 35 (all heavy smokers with poor sperm quality) were divided into three groups: two that took 200 and 1,000 mg of vitamin C, respectively, and a group that took a dummy pill. The daily vitamin C takers significantly improved the quality of their sperm, with the 1,000 mg group showing the greatest boost in sperm counts. In a later study, 30 infertile men were able to impregnate their partners after just 60 days of vitamin C supplementation. In some men, fertility was restored in just 4 days.

When in the produce aisle, also pick up some watermelon too. They are filled with high concentrations of the good-for-your-heart, good-for-sex phytonutrients lycopene, beta carotene, and, the big one, citrulline. Citrulline is particularly exciting for its ability to relax blood vessels, according to studies at Texas A&M University. When you eat watermelon, the citrulline is converted to the helpful amino acid arginine. "Arginine boosts nitric oxide, which relaxes blood vessels, the same basic effect that Viagra has, to treat erectile dysfunction and maybe even prevent it," explains Bhimu Patil, PhD, director the Texas A&M's Vegetable and Fruit Improvement Center.

Eggs

Over easy, hard-boiled, or scrambled, eggs aren't the most sensual food on the menu, but it's hard to beat them for a fit and healthy body inside and out. Eggs are rich in vitamins B6 and B5, which help balance hormone levels and ease stress, and are important for a healthy libido. Calorie for calorie, eggs deliver more biologically usable protein (if you eat the yolks) than any other food, including beef. 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. One study in the International Journal of Obesity found that when overweight people ate two eggs or a bagel for breakfast 5 days a week for 8 weeks, those who ate the eggs lost 65 percent more weight (and lost it faster) than the bagel eaters.

Part Tow

Top 25 Fitness Tips and Strategies from the Experts (5th page)

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don't reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you're not ready to take that step, or if you'd prefer to go it alone, rest assured, we spoke to some of the nation's finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

FAT LOSS: 21. Fat Loss Basics

Forget calorie counting and concern yourself with body fat percentages. You must also start eating the right types of foods, which for most people will mean only lean meats, increasing fruit and vegetable intake, and removing any processed foods or those high in sugar. With your nutrition in check, the next step is performing intense interval cardio training, as well as weight training. And, don’t forget to keep track of it all in a journal.

22. Photographic Evidence

Can’t get the scale to budge? It’s very possible you’re gaining muscle and shedding body fat so follow Trink’s advice and “take pictures on a weekly basis.” Trink adds that it’s important to take “front, back, (and) side pictures all from the same angle, same lighting, same clothing because the scales lie, pictures do not, and you’ll really be able to see a change that way.”

23. The Carb Factor

“Learn to control your carbohydrate intake” because, as Duffy says, “they can cause your body to store fat.” Duffy adds that it’s important to train cardiovascularly for more than 20 minutes at a time because in “the first 20 minutes your body is basically burning carbohydrates for energy.” He continues stating that with every continuous minute past the 20-minute mark, you’ll begin “burning more and more of the stored body fat.”

24. Attacking the midsection

To flatten your waist, Cardiello says you must “go below your navel.” He cites a Syracuse University study indicating “people burned more calories the day after they did a lower body resistance training (exercise) than after they worked their upper bodies because the leg carries, for one thing, more mass.” Cardiello also adds that “getting a six-pack doesn’t mean doing 100 crunches a day, it means proper diet.”

25. Hydration To The Rescue

An often-overlooked factor, and one stressed by Trink, is to make “sure that your GI tract is healthy, because that’s how you absorb all your nutrients.” Do so by consuming vitamins, fiber, minerals, a probiotic, and water. Cardiello suggests you drink “ice cold water first thing in the morning” adding “you’ll naturally boost your metabolism by up to 24% for 90 minutes.” LaCerte recommends you “drink at least one gallon of water per day.”

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Top 25 Fitness Tips and Strategies from the Experts 4th page

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don't reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you're not ready to take that step, or if you'd prefer to go it alone, rest assured, we spoke to some of the nation's finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

STRENGTH TRAINING–16. Strengthening Basics

According to our personal trainers, if you want to build strength, you have to set goals and be patient. In the early going it’s important to be consistent and stick with your plan. When you’re in the gym, don’t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished.

17. Motivation

Motivation is key. Cardiello advises to count down when performing reps and “look at your dominant hand while you’re pushing up.” He explains that it “automatically includes a positive reinforcement” because the dominant hand more easily and quickly moves the weight. Also, if you’re using the post-workout sauna time as a motivating factor, stop because it “actually impairs performance and strength two days later.” Instead, Cardiello suggests taking cold showers or even “ice baths to help replenish muscles.”

18. Form Matters

When strength training, you’ll be putting your body through very strenuous activity, so it’s important to maintain proper form. Trink explains that by maintaining proper form “you’re guaranteed to activate the muscle groups that you are looking to train and, most importantly, you’ll stay healthy and injury-free.” He adds that the guy “who can stay healthiest can train the most and in the long run makes the most progress.”

19. The Little Things

Ever notice how a bunch of seemingly insignificant things can make all the difference? Strength training is no different. Boyce explains that when you’re strength training you have to “pay attention to the little things” because “you’re only as strong as your weakest link.” As a result, he suggests that “if you notice a deficiency, address it in conjunction with your program.”

20. Change Helps

If you want to make progress, sometimes you have to change things up. Why? LaCerte explains that it’s important because you have “to ensure that your body never gets adapted to what is coming next.” Once that happens, you may notice diminishing strength gain results. To avoid this possibility, LaCerte suggests that you could “switch up how heavy you’re lifting, your tempo of an exercise, your rep/set count, or what time of the day you’re lifting.”

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Fitness Tips and Strategies from the Experts Top 25 (3rd page)

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don't reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you're not ready to take that step, or if you'd prefer to go it alone, rest assured, we spoke to some of the nation's finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

ENDURANCE TRAINING: 11. Prepare Yourself

When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate intense interval training. You’ll likely be sweating buckets and burning calories galore, so be prepared.

12. Heart Rate Monitor

If you already own a heart rate monitor, considering all the exercises you’ll be performing, this would be a good time to use it. If not, you may want to either go out and buy one, or learn how to do it yourself. Why? Duffy advises to “monitor your heart rate” because “it’s not just doing it and doing it for 60 minutes, it’s am I doing it hard enough for 60 minutes.”

13. Exhaust for Endurance

To further your endurance training, you need to put in total effort. Boyce says, “you’re going for muscle exhaustion, so remember to fully exhaust the muscles.” How can you do that? Boyce suggests that you “get good at the bodyweight staples – pull ups, chin ups, push ups, inverted rows, (and) squats.” He adds that, “if you can master these movements for high reps, your muscles will get well conditioned.”

14. Reduce Rest Time

It’s always tempting to take a break when training, but LaCerte advises that you should “stick with rest times of 30 to 45 seconds between sets” because he says “this will help increase your overall endurance.” LaCerte adds that “if you are strength training, lift moderate to heavy weight and keep your rep range between 8 to 15 reps,” or “if you’re running, mix duration cardio with sprinting.”

15. Fight Fatigue

Fatigue may be your biggest enemy when endurance training, but Cardiello gave us some tips to fight it. First, drink beet juice because “it can actually increase stamina by up to 16%” and it “helps your muscles produce more energy, more efficiently, making exercise less exhausting.” Another way to boost your performance is by carefully selecting your music because a recent study suggested that, “when people listen to favorable music their blood vessels expanded 26%.”

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Top 25 Fitness Tips and Strategies from the Experts (2nd page)

MASS BUILDING: 6. Muscle-Building Basics

Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts.

7. Range of Motion

Don’t take any short cuts. As personal trainer Lee Boyce explains, that means you should “aim for the largest ROM you can achieve in your exercises.” Why? Simple, according to Boyce, an ex-athlete with a background in Kinesiology and Health Sciences, “your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.”

8. Up and Down

Wondering how to get the most out of lifting weights? Duffy says that he tells his clients to “use a weight that will have them failing on the set between the 30 and 40 second mark because research has shown that it’s the time under tension that causes muscle to grow if you are trying to build more muscle." He cautions that if “you’re failing at 20 seconds, you know that weight was too heavy.”

9. Contradicting Cardio

Do you love your cardio exercises? If so, you’ll be disappointed to know that, as LaCerte states, “during times of mass building you do not want to do large amounts of cardio.” Why? Chances are you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says “a light jog a few days per week for 20 minutes is adequate.”

10. Supplementing

Some feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory chances are you’re already taking protein supplements, but what else? Trink says that creatine “seems to be about the most effective strength and size-building supplement.” And, to boost your performance, you may also want to try peppermint. Cardiello explains that, the scent “alters the perception of how hard you’re working out” making it seem “less strenuous, slower paced, and easier to complete.”

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Top 25 Fitness Tips and Strategies from the Experts

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, rest assured, we spoke to some of the nation’s finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

HEALTHY EATING: 1. Nutritional Basics

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.The Best and Worst Foods A Man Can Eat

2. Prepare Ahead

Regardless of what you’re doing, preparing yourself in advance gives you the best chance to accomplish your goals. Micah LaCerte, a personal trainer and fitness competition world champion, explains that your approach to nutrition should be no different. LaCerte says it’s best to prepare for your “upcoming day by prepping all your food in advance.” He adds that this will ensure you do “not eat bad foods or skip meals.” 3. Eat more

Eating only three daily meals? For over 25 years, personal trainer Mike Duffy has sought to correct this habit explaining that, “half the people I deal with aren’t losing weight because they don’t eat enough.” Duffy advises them “to eat five times a day, about every three hours to stimulate their metabolism” including two mini meals between their three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”

 

The Food That Helps You Feel 31% Fuller>>>

4. Portion Control

You’ll be eating more often, so paying attention to portions is extremely important. Jay Cardiello, a personal trainer to countless celebrities and professional athletes, explains that you need to “make sure chicken breasts, (and) meats, are no larger than your palm” and that “spaghettis, (and) pastas, are no larger than your fists.” He also suggests using “smaller bowls, plates, and cups” because studies show people “serve themselves 20 to 40% more food when they’re using larger plates.”

5. Eat With Purpose

Everything you consume should have substantial nutritional value. No one knows this better than Dan Trink who possesses 11 training certificates in spite of once being overweight. Today, through the magic of the Internet, Trink helps people around the world get healthy and he stresses that, “you want the most nutritional bang for your buck.” He adds “everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared towards optimizing your body.”

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Food for Men: 10 Foods to Boost Male Health

Men are different from women in all kinds of ways -- including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more.

Many foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35. They can also enhance performance, from the board room to the bedroom.

Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.

"Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.

Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts.

"It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients," says Joy Bauer, MS, RD, author of Joy Bauer's Food Cures and Today Show nutrition expert.

Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.

With the help of the experts, WebMD came up with this list of 10 disease-fighting foods that can be a good start to improving health:

Food for Men No. 1: Oysters

Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day's supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.

"Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer," says Grotto. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc."

You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.

Food for Men No. 2: Bananas

Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.

As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.

Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.

Food for Men No. 3: Fatty Fish

No list of superfoods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.

"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer.

Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Association recommends that everyone eat fish twice weekly.

You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish.

"Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and [which] in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease," says Bauer.

Food for Men No. 4: Broccoli

While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.

Food for Men No. 5: Brazil Nuts

These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. (Bauer, however, notes that the studies showing reduction in cancer have been primarily in people whose diets were deficient in selenium, not in those who were already getting enough.)

Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.

Grotto recommends adults get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions limiting yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don't want to overdose."

Food for Men No. 6: Whole Grains

Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say.

"A diet rich in whole grains provides fiber, vitamins, minerals - all the co-factors for heart health, building muscles, and keeping waistlines small," says Gerbstadt.

She suggests trying whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that's rich in lutein for prostate health.

Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.

When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.

To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.

Food for Men No. 7: Plant Stanols

Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.

"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," says Farrell.

She suggests having 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.

Food for Men No 8: Soybeans

Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt.

And "according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol," Farrell says.

The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.

Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.

Food for Men No 9: Berries or Cherries

The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.

"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.

Adding berries to the diet may even help slow the decline in brain function that can occur with aging.

"Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy," says Bauer.

Food for Men No 10: Red-Orange Vegetables

Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.

"Vitamin C is involved in collagen production," says Bauer. "Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells."

She recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.

But for that matter, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates, according to a recent study in The American Journal of Clinical Nutrition.

Men whose diets are high in nutrients found in vegetables -- like vitamin C, beta-carotene, and potassium - were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.