Diet that Enhances and Prolongs Your Sexual Stamina

A combination of good food, regular exercise and sufficient sleep can help preserve your sexual stamina. It is good to know that you can boost your sexual energy while enjoying meal at the same time.

Choose nuts as a snack or sprinkle them on your cereals, improve your salads, soups, stews, vegetable or meat dishes with fresh or dried leaves and seeds of fenugreek if you want some extra kick in the bedroom. Fenugreek is a sexual stamina supporter this is associated with its saponins content. Extend your diet with beet root juice or smoothie, spinach salad, steamed spinach or green  smoothie the nitrates in them are transformed into nitric oxide in the body, which participates in relaxing and opening up blood vessels, which then improves blood flow to the penis. Selenium in Brazil nuts plays a role maintaining healthy testosterone level. Eat mussels regularly they provide omega 3 acids and phosphorous both have key roles in maintaining erectile function and libido. Omega 3 fatty acids in fish, nuts and mussels lower the cholesterol level resulting a better blood circulation. Vitamin C present in peaches improves sperm count and quality of the sperm. Beefsteak contains minerals; zinc and iron, which help red blood cells transporting oxygen. In addition beef contains vitamin B and protein, which stimulates the release of dopamine. Zinc is essential for sex for both men and women. In men zinc controls the testosterone level, which is linked to the production of sperm.  Strawberry and raspberry contain high level of zinc. Spices spark your sex drive, improve your mood, soothe nerves, nutmeg, cinnamon, clove and saffron are considered as aphrodisiacs they are loaded with antioxidants. Cayenne pepper produces heat by increasing blood circulation.  High level of allicin in garlic also rises blood flow. The smell of basil stimulates the senses. Asparagus contains folate that regulates the production of histamine. Folic acid and vitamin B6 in avocado necessary for healthy sex drive. Coffee is a stimulant therefore spikes your sex vitality. Eating bananas may help to increase female hormone level that advances sex energy. Dark chocolate, an aphrodisiac, contains phenylethylamine, which causes the release of endorphins and dopamine.  Chocolate with Brazil nuts also help your body’s serotonin production. Collagen production in the body declines with age. The lack of collagen can cause problem for men to maintain an erection. Consume bone broth to increase the collagen level of your body. The phytonutrients; lycopene, beta-carotene and citrulline in watermelon help relax blood vessels. High quality protein foods like egg, fish, poultry and beef help to increase serotonin. Always drink plenty of water.

Recommendation for the Last Day of Winter

Tomorrow spring will start officially.  In this part of Middle- Europe the weather  has  turned wintery; it is cold and snowing all day.  Superfoods are loaded with nutrients, antioxidants, and immune-boosting powers that your body needs to power itself through cold weather.

Adding a little dark chocolate to your diet is a great health booster. The sweet contains flavonoids, a type of antioxidant that helps to fight against cancer and cardiovascular disease. The thermogenic property of ginger in your ginger tea keeps you warm. Hot soups containing pumpkin or sweet potatoes or squash seasoned with hot chilli heat you up when things get cold. These vegetables contain beta-carotene, an antioxidant, vitamin A, vitamin C and potassium. Chilli pepper in your soup holds a compound called capsaicin, which gives to it a spicy kick. It also boosts metabolism and fights the build up of fat.

Eating Brussels sprouts may just help you fight a cold. In addition to being packed with fibre, cancer-fighting phytonutrients and they are also high in vitamin C. Roasted apples with walnuts and cinnamon is good healthy snack any time of year, that provides fibre, antioxidant, vitamin C, water and omega 3 fatty acids.

Chocolate Covered Seed Cake

This cake is suitable for gluten-free diet. The preparation does not require special cooking skills. The cake contains seeds and nuts, so it provides omega 3 fatty acids.

Ingredients:

eggs	3 medium
sugar	½ mug
maple syrup	1 tbsp
ground poppy seeds	1 mug
ground almond	1/3 mug
ground walnuts	1/3 mug
ground sunflower seeds	1/3 mug
butter  melted	30g
sodium bicarbonate	1 tsp
melted dark chocolate	100g

Method:

Beat the eggs in a medium bowl

Add the ingredients one by one and mix them  well

Transfer the mixture into a baking tin with about 20 cm diameter

Place it into the 180 ⁰C preheated oven

Baking time 30 minutes

If it is cold cover the top with the melted dark chocolate.

Nutritious meal for lunch

Ms H

It is a nutritious, easy to prepare and most importantly containing fresh ingredients.  This dish is suitable for vegans, vegetarians, people with lactose intolerance and coeliac patients. If you are over 50 this is the sustenance, which provides all of the essential minerals; potassium, calcium, iron, magnesium and vitamins; vitamin A , vitamin C, vitamin B-6, vitamin K  and in addition to these it is fortified with omega 3 fatty acids from the seeds.

Ingredients for 4 persons

Quinoa  cooked	1 cup,
Red onion chopped	1
Garlic  crashed	4 cloves
Red pepper sliced	1
Curly kale steamed	Big handful
Broccoli steamed	1
Asparagus steamed	4-5
Oyster mushroom sliced	6
Mixture of seeds roasted	½ hand
Coconut oil	2 tbsp
Lemon juice fresh	50ml
Turmeric	Up to your taste
Salt	Up to your taste
Pepper	Up to your taste

Method

Approximate cooking time of quinoa is 20 minutes. The basic cooking instruction: Add 1 cup of quinoa to 2 cups of water boil and simmer for 20 minutes.

Steam the asparagus, broccoli and kale together for 2 minutes.

In a bigger pot, I usually use wok, place the coconut oil onion, garlic and red pepper and fry them stirring continuously. Add the quinoa and the steam vegies then seasoning it with salt, pepper, turmeric and lemon juice.  On a little coconut oil roast the seeds and sprinkle them on.