The Sex Drive Diet—15 Foods to Boost Your Libido

Let’s face it: who doesn’t want a healthy sex drive? After all, an active sex drive is linked to pleasure (duh!), pain relief, bladder control, better sleep, and more. Of course, a robust sex life also increases intimacy with your partner. Win, win, win. That said, it’s totally normal to feel fluctuations in your libido. In fact, you may be in the thick of a dry spell. Don’t fret—there are many ways to spice up your sex life! Including, meditation. But when it comes to improving your sex drive, you also want to consider your diet.

After all, passion requires sustained energy. Plus, no one wants digestive woes in the bedroom. Are you limiting foods like sugar and inflammatory oils? Are you minimizing your alcohol intake? All of these things impact your sexual desire. Without further ado, let’s dig into foods that increase libido.

Featured image from our interview with Sanetra Nere Longno by Michelle Nash.


Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Benefits of a Healthy Sex Life

Studies show that sex is extremely beneficial to our health. Sex activates a variety of neurotransmitters that impact not only our brains, but several other organs in our bodies. In other words, the perks of sex expand well beyond the bedroom. For women, the benefits of a healthy sex life can include: 

  • Healthier immune system
  • Strong pelvic floor (helpful for avoiding incontinence)
  • Lower blood pressure
  • Better heart health, including a lower risk for heart attack
  • Improved self-esteem
  • Decreased depression and anxiety
  • Increased libido
  • Better sleep
  • Overall stress reduction

What contributes to a strong sexual desire?

What controls our libido (also called our sex drive) is actually a very complex web of biological, psychological, and social-cultural influences. Our hormones play a major role, too. All of these things come together to create the sex drive. A strong sexual desire can be correlated to routine exercise, high dopamine levels, reasonable self-esteem, normal testosterone, and eating foods that increase libido.

On the flip side, libido levels can be negatively affected by alcohol, drugs, anxiety, disease, fatigue, menopause, life circumstances, history of sexual abuse, religious traditions, and more.

Woman drinking water in bed.

Yes, It’s Normal For Your Libido to Fluctuate

Just as every person’s taste buds, cravings, and appetites differ, so does sex drive. We are all unique in this world—our sex drives are a reflection of our bio-individuality. Unsurprisingly, it’s well understood that libido varies between men and women. But it also fluctuates across seasons of our lives. Ultimately, your libido depends on a multitude of factors. Think: age, hormone levels, quality of life, and attraction to your partner (physical and emotional).

We can’t put a number—or name—to what a “normal” libido is. And having a low libido doesn’t necessarily qualify as a chronic illness. However, chat with your healthcare provider if you think you have a low libido. Ultimately, you have the power to decide how you feel about your own sex drive—as well as how it’s affecting your relationship. This goes without saying, but comparison is the thief of joy. What you see on HBO isn’t reality. Your sex life, your standards.

woman sitting on white couch
Image by Belathée Photography

A Nutritious Diet Can Increase Your Libido

Having a healthy sex drive is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat play a role in boosting your sex life. While foods can play a role in a robust sexual desire, most of the research has less to do with libido and more to do with sexual performance.

At any rate, a nutritious diet can benefit your sex life in many ways, including improving your stamina in the bedroom. Furthermore, eating a diet rich in vegetables and lean proteins—and low in foods that contain sugar and saturated fat—can also help prevent disorders that affect your libido, like hormonal conditions.

15 Foods That Increase Libido

Without sounding like a broken record, what you put into your body determines how well it functions. By filling your body with unhealthy foods, inflammatory oils, and blood sugar-wrecking ingredients, sexual health takes a nosedive. Instead, focus on foods that increase libido. These are foods rich in zinc, antioxidants, B vitamins, and heart-healthy omega-3 fatty acids.

CRU's Classic Cocktail Sauce & Horseradish Créme Fraîche

1. Oysters

While no scientific studies prove that oysters stimulate desire, they have been considered a natural aphrodisiac for hundreds of years. They’re widely known to increase sex drive and desire! Reason being, oysters are high in zinc. This compound increases blood flow, which may aid in blood flow to sex organs. Zinc—which is found in an array of animal and plant-based foods—may be especially important in male fertility, as it helps regulate testosterone levels. Can’t stand oysters? Clams will do!

Recipe: CRU’s Classic Cocktail Sauce & Horseradish Créme Fraîche

Grilled Yogurt-Marinated Chicken with All the Herbs

2. Chicken

Eating high-quality animal protein, such as beef, chicken, and pork, can help improve your sex drive (thanks to their compounds of specific amino acids). Foods high in protein can improve blood flow, such as L-arginine and zinc. Of course, smooth blood flow is crucial for a strong sexual response as well as getting the blood flowing to the right ­places.

Recipe: Grilled Yogurt-Marinated Chicken with All the Herbs

Grilled Salmon with Stone Fruit Salsa

3. Salmon

Best known for its essential fatty acids and omega-3s, salmon’s nutritious fats help maintain a healthy heart and prevent plaque build-up in our arteries. As a result, blood can flow smoothly, which in turn keeps your sex drive thriving. Omega-3s can also raise dopamine levels in the brain, triggering arousal. When possible, choose wild-caught salmon.

Recipe: Grilled Salmon with Stone Fruit Salsa

Grain-Free Granola

4. Nuts

Cashews, almonds, and walnuts are chock-full of zinc—along with L-arginine—to get your blood flowing. Walnuts are doubly helpful, as they are also rich in omega-3s. Omega-3 fatty acids are linked to dopamine production, which helps improve libido.

Recipe: Camille’s Grain-Free Granola

Fig smoothie

5. Seeds

Here at Camille Styles, we love our seeds. Along with helping balance hormones, seeds contain vitamins and minerals that can help increase your sexual function. For example: pumpkin seeds, sunflower seeds, flaxseeds, and chia seeds. In fact, chia seeds are known to increase male libido. These have been shown to naturally boost testosterone thanks to the essential fatty acids that serve as building blocks for hormones.

Flax, on the other hand, is known to increase libido in women. Flaxseeds contain phytoestrogens that act very similarly to female hormones that are linked to a healthy sex life. Flax can be beneficial for women who have low estrogen levels, such as those experiencing menopause.

Recipe: Get Figgy With It Smoothie

Apple Walnut Salad

6. Apples

Apples are rich in a compound called quercetin, an antioxidant known to promote blood circulation, treat erectile dysfunction, and manage low libido. In fact, this study reported a 14% reduction in erectile dysfunction in males who had a higher fruit intake. This may be due to their flavonoid content. In females, high blood pressure can lead to a lower libido and less interest in sex, particularly if it causes fatigue. Furthermore, low blood flow to the vagina can affect how the body responds to sexual activity. Overall, a diet rich in flavonoids can boost your overall health and keep your sex life healthy.

Recipe: Apple Walnut Salad

Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

7. Beets

Next on the list of foods that increase libido—beets. Beetroot is rich in antioxidants and vitamins—a healthful addition to any diet. They’re also high in dietary nitrates, which means they could help boost your sex life. In essence, dietary nitrates expand the blood vessels, a process known as vasodilation, which improves blood flow. This has beneficial effects on muscle contraction. Because of this, some athletes use nitrates to boost performance (in and out of the bedroom).

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

Raspberry Cocoa Energy Balls

8. Raspberries

Like apples, raspberries are rich in flavonoids. This phytochemical-rich (and blood sugar-friendly!) food may enhance both libido and sexual endurance. Raspberries are loaded with zinc, which is essential for sex. Women with appropriate levels of zinc have a high desire for sex. In males, zinc controls testosterone levels and also helps in sperm production.

Recipe: Raspberry Cocoa Energy Balls

Avocado Toast with Kale Pesto and Crunchy Veggies

9. Avocado

Avocados provide numerous benefits, including vitamin E and healthy fats—important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation. Furthermore, vitamin E is associated with increased fertility.

Recipe: Avocado Toast with Kale Pesto and Crunchy Veggies

Mushroom, Spinach, and Goat Cheese Frittata

10. Eggs

Egg yolks are rich in healthy fats, protein, and selenium. Selenium, specifically, may help enhance the production of testosterone by activating certain pathways and the expression of certain genes. Eggs are also rich in vitamins B6 and B5. These help balance hormone levels and fight stress—two components that are crucial to a healthy libido.

Eggs are also a symbol of fertility and rebirth. Eating raw chicken eggs before sex is said to heighten libido and maximize energy levels. At any rate, eggs are highly nutritious. When possible, choose organic (or, ideally, pasture-raised) eggs.

Recipe: Mushroom, Spinach, and Goat Cheese Frittata

Chocolate Hazelnut Cookies

11. Chocolate

Chocolate is packed with romance-boosting compounds. These compounds include anandamide (the feel good chemical), phenylethylamine (the love chemical that triggers endorphin release), and theobromine (a central nervous system stimulant). Said differently: eating chocolate can increase libido by promoting the release of certain chemicals. Even if its effects are more psychological than biological, we’ll take any excuse to break off a few more squares.

Recipe: Chocolate Hazelnut Cookies

Adaptogenic Hot Chocolate

12. Maca

Have you heard of maca? Known as a superfood, maca is a Peruvian root that has long been used to increase strength, stamina, energy, fertility, and libido (for men and women). While research is still needed, maca root may alleviate SSRI-induced sexual dysfunction, including having beneficial effects on libido. Add a dash to your smoothie or coffee and see how you feel.

Recipe: Adaptogenic Hot Chocolate

Creamy Vegan Pasta with Tomatoes and Basil

13. Basil

This Italian herb is known to improve blood circulation, keep blood pressure and cholesterol levels in check, and it’s an excellent source of brain-boosting nutrients—magnesium and flavonoids. As mentioned, ingredients that are good for your heart (and blood flow!) improve libido as well. Basil also has a warming effect on the body, possibly enhancing arousal.

Recipe: Creamy Vegan Pasta with Tomatoes and Basil

Spinach and Ricotta Pizza with Garlicky Olive Oil

Olive oil isn’t just famed as a heart-healthy food: it’s also an aphrodisiac. Yes, olive oil can help enhance the female orgasm! It works its magic by triggering the testosterone hormone, which induces sexual desires, thus enhancing orgasms. Research proves it. At any rate, adopting a Mediterranean-style diet can vastly improve your sexual prowess.

Recipe: Spinach and Ricotta Pizza with Garlicky Olive Oil

Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

15. Carrots

Last but not least on the list of foods to increase libido? Carrots. This vegetable is known to help with balancing libido, thanks to its high amounts of beta-carotene. This compound supports the entire endocrine system, thereby supporting libido, boosting metabolism, and strengthening the kidneys. Furthermore, carrots help balance hormones—specifically, estrogen. Carrots contain unique undigestible fibers to help detox excess estrogen from the body.

Recipe: Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

Dry January Could Be a Major Boost to Your Gut Health—An Expert Explains

After a few weeks of holiday parties and even more holiday cookies, the inevitable happens: we double down on our leafy greens and commit to ditching alcohol through the month of January. And while that’s all well and good, without a real understanding as to why we’re making these behavioral shifts (beyond joining the Dry January fervor), it’s not likely to amount to any lasting, positive change. It’s a truth we now know well about making resolutions in the new year—without setting clear intentions first, we’re likely to get lost along the way. That’s why, when I learned about the connection between alcohol and gut health, I knew it would be a boost to helping my booze-free resolutions stick.

Among all the buzzy wellness words, there’s perhaps nothing that’s caught the health-inclined conscious more than gut health. It affects everything from our skin to immunity to our digestion. And while what you eat, the supplements you take, and your ability to manage stress can impact your gut health, more and more, we’re learning that our drinking habits play a key role as well.

Featured image by Christie Graham.

Image by Teal Thomsen

Alcohol and Gut Health: The Surprising Connection

To better understand the connection between alcohol and gut health, I got in touch with Daina Trout, MS MPH. Daina is the Chief Mission Officer and co-founder of Health-Ade Kombucha (a favorite among all of us here at Camille Styles). She’s spoken and written extensively about alcohol and its impact on your gut. Ahead, learn how much alcohol is okay to drink, the toll alcohol can take on your immunity, and strategies for counteracting alcohol consumption to keep your gut healthy.


Daina Trout

Daina Trout, MS MPH is the Chief Mission Officer and co-founder of Health-Ade Kombucha. She received her Bachelor of Science from Georgetown University and went on to earn her Master’s degrees in Nutrition and Public Health from Tufts University. In 2019, Daina was included on Inc’s Female Founder 100 list and was also named BevNet’s Person Of The Year. In 2020, Daina was highlighted on Entrepreneur’s 100
Powerful Women list, and was a featured guest on NPR’s How I Built This.

Woman drinking tea.
Image by Belathée Photography

Is there any amount of drinking that’s okay?

Studies show that after just two to three days in a row of more than two drinks, on average, a meaningful negative change in the gut takes place. There is a significant increase in pathogenic bacteria and bacteria that produce inflammation and a significant decrease in bacteria that fight infection and inflammation. There is also a reduction in overall abundance of microbes, an increase in gut permeability, and an interruption of your circadian proteins.

All these things can cause so many health issues. From increased likelihood of getting sick and digestive issues to messed up sleep and achy joints. It truly wreaks havoc when you cross the line of too much. 

While I really do enjoy alcohol, it is the thing probably most unhealthy to our microbiome when we have it in excess. 

On the other hand, research has found that when you consume two or less drinks no more than a couple times a week, alcohol isn’t as damaging to a healthy gut. That may be your sweet spot if you’re looking for one! The most important thing here is to listen to your body. All these studies are done on groups of people, so the outcomes are averages and may not be your number.

In general, drinking less will be better for all, but you may be more or less sensitive than the average, so that’s why we always say: follow your gut!

How effective is Dry January in terms of resetting the body?

The long-term benefits of taking a break from alcohol, like Dry January, haven’t been hugely studied. However, most would probably agree it wouldn’t be a bad idea, provided you don’t overcompensate with 10 drinks on February 1. What I find to be more effective long-term is mindful drinking—learning how to have a healthy relationship with alcohol where you can enjoy it but not have too much. 

Woman petting cat.

How does alcohol affect and even compromise our immunity?

Alcohol, immunity, and gut health are very connected. It is now understood that immunity is very much driven by our microbiome. We can have bacteria that cause our bodies to be worse at fighting infection and bacteria that can strengthen it. Alcohol, after excess exposure, quickly tips the scale to support a microbiome makeup that is weak at fighting infection. Alcohol also injures our intestinal walls, widening the space so all kinds of toxins can enter our bodies, causing problems where they land. This also compromises our immunity, and not just in the short term.

Floral cocktails.

Similarly, mood tends to dip and many people experience seasonal affective disorder in the winter. How can alcohol consumption make this worse?

One of (if not the) biggest drivers of our mood is our gut. An abundant and healthy microbiome is repeatedly connected to people feeling good about themselves and decreased depression and anxiety. The opposite is true with a microbiome that’s less abundant and pro-inflammatory. Because excess alcohol consumption is bad for the gut, and causes the wrong microbes to flourish, you may not be surprised to hear that a major side effect of too much alcohol is feeling down and experiencing low energy.

How can we counteract alcohol consumption and its effects on the gut?

By exposing your gut to healthy bacteria and tons of prebiotics, and avoiding the things that hurt it, you can improve your gut health. You can boost your microbiome by:

  1. Feeding your gut a variety of high-fiber foods like fruits and veggies.
  2. Eating/drinking fermented foods such as kombucha, sauerkraut, kimchi, and kefir on the regular.
  3. Avoiding things like alcohol, stevia, and fake sugars that compromise it.

You should also be careful to take antibiotics only when necessary. That’s another thing that hurts our microbiome, and it can take a year to recover.

Non-Alcoholic Drinks to Give Your Gut a Break

For more options, consult our list of editor-approved non-alcoholic drinks.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

“To no surprise, one of my favorite alcohol alternatives is kombucha. It’s tasty, tangy, and subtly sweet. I love champagne and think it’s the perfect replacement drink when I’m in the mood for something bubbly, especially if you put it in a flute!” — Daina Trout

I’m in good company calling Proxies one of my favorite non-alcoholic wine alternatives. Bon Appétit, and The Kitchn agree—this is the brand to pick up whether you’re exploring sober curiosity or simply want to enjoy your evening and the next morning’s workout. While the blends don’t taste *exactly* like wine, that’s not really the point. They’re something different—perhaps even better. The flavors are funky and complex, so instead of feeling like you’re missing out, you’ll realize you’re sipping on something even more delicious than Sauvignon blanc.

ARMRA Colostrum

Sure, this might not be what you’d substitute your go-to glass of orange wine with, but as someone who’s fully committed herself to the colostrum craze, I’m expecting my 2024 to involve a lot of ARMRA. For context, colostrum is touted as the new collagen. It includes all nine essential amino acids, supports digestion with 200+ functional, bioactive nutrients, and protects skin and hair from signs of aging. If you’re truly looking to step up your gut, hair, and skin health this year, ARMRA is your best option.

While it may seem like every celebrity has their own alcohol/alcohol-alternative brand, De Soi is among the few I’ll happily keep at home. First off: the branding? Gorgeous—I’d stock up on these bottles for aesthetic purposes alone. But there’s the flavor, too. Each bottle is crafted with natural botanicals. Everything from yuzu to blackberry to rose and birch creates a distinct, slightly floral sipper. (And the adaptogenic benefits abound.) The blends are as elegant as the bottles themselves. What’s not to love?

Kin has been around since the sober curious movement first started picking up steam. And while the brand has been a mainstay for years, it’s constantly reinventing itself with new and game-changing flavors and products. Case in point: Actual Sunshine. This mimosa alternative is exactly how I want to kick off every Sunday brunch. Each can is infused with adaptogens, nootropics, and vitamins. What’s more, turmeric boosts immunity while collagen works hard to brighten your complexion—just as the entire experience brightens your mood.

Töst was my first experience with zero-proof drinks, and its crave-worthy deliciousness opened my eyes to what the industry could bring. Each bottle offers a dry, effervescent experience that feels just as celebratory as popping champagne. The flavors are unique and the hint of citrus is perfectly subtle. It’s a drink fit for every occasion.

Immune System Need a Boost? 15 Foods a Dietitian Wants You to Prioritize

Supplements are a hot topic in the health world, and experts still disagree about their efficacy. Despite the unknowns, one vitamin in particular tends to make it on every list of sought-after supplements due to its scientifically proven effects on the body. Whether it’s used to fight a stubborn cold or brighten your complexion, vitamin C is loved by many for its numerous health benefits. Since our bodies can’t produce this vitamin, meeting the recommended daily dosage can be tricky. Fortunately, vitamin C can be found in many of our everyday foods, making upping your intake a bit easier.

We called in registered dietician May Zhu to break down everything you need to know about this powerful vitamin. And while she says it’s easiest to meet the RDA of vitamin C through food, supplementation is available. Ahead, discover everything to know about vitamin C foods and the best options to get your daily dose.

Benefits of Vitamin C

Vitamin C doesn’t just cover one area of health. Zhu says this vitamin can strengthen immunity, which can be particularly beneficial during cold and flu season. Vitamin C can also improve iron absorption, as this process determines how efficiently our body uses energy. Stimulation of collagen production is another benefit that vitamin C reaps, which can enhance overall skin health.

Supplements vs. Vitamin C Foods

Zhu says, “When it comes to vitamin intake, we always recommend a food-first approach before supplementation. Vitamin C is a water-soluble vitamin which means our bodies do not store it in large amounts, so after the body absorbs what it needs, anything in excess gets flushed out.” Therefore it isn’t a good idea to over-supplement this vitamin. Zhu also shared that the current Tolerable Upper Intake Level (aka the max daily intake unlikely to cause harmful effects on health) for vitamin C is 2000 mg a day. She notes that the RDA for adults 19 years old is 90 mg (men) / 75 mg (women). For pregnancy, the amount increase from 85mg to 120 mg daily. 

However, Zhu says that an easier way to make sure vitamin C requirements are met and not exceeded is to regularly consume it through food, ideally through fruits and vegetables. She says that consuming 1-2 fruit and vegetables in every meal can help maintain vitamin C levels in the body. However, supplements can always be considered if you have a diet insufficient in vitamin C or find it harder to consume fruits and vegetables regularly.

Signs of Vitamin C Deficiency

Although rare, vitamin C deficiencies can occur, typically in less developed countries. However, there are warning signs of a deficiency. These may include:

  • Slow healing wounds
  • Bruising on skin 
  • Bleeding (red) gums/tooth loss
  • Weak immunity 
  • Scurvy 
  • Iron-deficiency anemia

15 Vitamin C Foods to Give Your Immune System a Boost

As Zhu mentioned, the best way to meet the ideal RDA of vitamin C without going overboard is through food. This list consists of a variety of healthy and tasty options that are high in vitamin C and easy to incorporate into your weekly menu.

Oranges

1 medium orange contains 83 mg of vitamin C, meaning you can easily meet your daily amount with a quick snack. Oranges can also be added as a garnish or pressed into juice if eating them raw isn’t quite your style.

Adrenal Cocktail

If you’re well-acquainted with the afternoon slump, it’s time to get familiar with the adrenal cocktail. Fresh orange juice, coconut water, and sea salt all help replenish electrolytes and keep you hydrated.

Bell Peppers

One red bell pepper or 1/2 cup of slices contains 95 mg of vitamin C, making it a great ingredient to include in your weeknight dinners or to snack on with hummus in the afternoon.

Vegan Red Pepper Pasta

Red bell peppers are a versatile way to incorporate a healthy ingredient that pairs well with flavors from virtually any cuisine. This pasta is creamy, nutritious, and delicious. Score!

Lemons

You can get up to 30 mg of vitamin C from 1/2 cup of lemon juice. While that may seem like a whole lot of lemon, this fruit is used more often than you may realize in baking and cooking.

Feta Salad with White Beans and Lemon Relish

This recipe appreciates all of the lemon, including its juice, to create a tangy relish.

Papaya

One medium papaya contains 95 mg of vitamin C. Slice it up or add it as a garnish, but papaya never disappoints with its buttery and sweet flavor.

Millet and Amaranth Porridge with Figs and Papaya

We’ve never seen a more stunning take on porridge than the one Sarah Copeland shared with us. While this recipe calls for 1/2 papaya, more could be added to increase your vitamin C intake.

Kale

Did you know kale is a type of cabbage? Even if you did, I doubt you knew that 1/2 cup of this gorgeous green contains 53 mg of vitamin C.

Holiday Jewels Chopped Kale Salad with Mustard-Shallot Vinaigrette

Kale offers countless health benefits. This salad will help you on your way to meeting your RDA through whole foods. With a salad this delicious, it isn’t a challenge to incorporate plenty of vitamins into your weekly menu.

Grapefruit

It only takes one small grapefruit to deliver up to 69 mg of vitamin C, just about reaching that RDA.

Radish & Fennel Citrus Salad

This stunning salad is the perfect bowl of healthy ingredients that we’re always happy to bring to the table. With sprigs of dill, slices of avocado, and a bright Yuzu-spiked vinaigrette, it’s the perfect palate refresher between heavier courses.

Broccoli

To preserve its nutrients, including vitamin C, we recommend steaming, sauteeing, or baking broccoli, as boiling can affect the nutrients preserved after cooking. 1/2 cup of this ingredient contains 50 mg of vitamin C. That’s a perfect amount for a delicious side or snack.

Spicy Chili Lime Miso Broccoli

You might find yourself eating this broccoli straight off the pan after tasting these delicious flavors. Spicy flavors are tamed by the lime’s acidity and complemented by the homemade miso dressing.

Brussel Sprouts

I’m a firm believer that if you still have a vendetta against Brussels sprouts as an adult, you haven’t cooked them properly. A 1/2 cup of cooked Brussels sprouts has 48 mg of vitamin C (but we think you’ll eat more).

Cacio E Pepe Brussels Sprouts

This recipe avoids those soggy steamed Brussels sprouts of your nightmares by shredding and cooking them instead. The core ingredients of cacio e pepe—butter, parmesan, and lemon—bring a bit of brightness to this underrated veggie.

Cabbage

While one cup of raw cabbage is only 33 mg of vitamin C, we’re confident you’ll find yourself eating more of this veggie when it’s paired with bold flavors and hearty protein.

Hoisin Chicken Cabbage Tacos

I’m always looking for ways to incorporate fruits and veggies to replace unnecessary carbs in my meals (but by no means am I a carb-hater). If you’re skeptical about cabbage leaves replacing a traditional tortilla in this recipe, the filling will win you over, consisting of hoisin sauce, shredded chicken, and a variety of delicious toppings.

Cauliflower

One cup of raw cauliflower is 52 mg of vitamin C. But let’s be honest, who can only eat one cup of this veggie?

Cauliflower Tikka Masala

In this recipe, the cauliflower soaks up all the delicious flavors and spices. And because it comes together in a flash, it’s a perfect option to boost your vitamin C intake.

Strawberries

Strawberries are surprisingly high in vitamin C, containing 98 mg in only 1 cup. This fruit makes it easy to meet your RDA, as it can be incorporated into every meal of the day.

Strawberry & Arugula Salad with Spring Herbs & Goat Cheese

This strawberry and arugula salad couldn’t be more picture-perfect. If you’re looking for a simple way to meet that RDA of vitamin C, make sure that you slice up one cup of this fresh fruit for your salad.

Kiwis

Two kiwis contain 137 mg of vitamin C, making for an easy snack that meets your RDA.

Breakfast Grazing Board

I want to wake up to this fruit-filled breakfast board every morning—and it’s so easy to put together that I could. It’s perfect for a casual breakfast or brunch gathering served alongside plenty of coffee. (And OJ for an added vitamin C boost!)

Guava

Guava is another vitamin C superfood. 1 medium Guava contains 165 mg of vitamin C, making it a great ingredient to help balance blood sugar levels and boost heart health.

Baby Greens with Beet Leaves, Soft Boiled Egg, and Hot Guava Dressing

This fresh salad doesn’t skimp on bold flavors—a perfect complement to crisp greens. The hot guava dressing can be used on everything from proteins to sandwiches, too. We make extra just in case.

Cantaloupe

While 1 cup of cantaloupe is only 17 mg of vitamin C, if you’re like me, you’ll eat far more of this fruit in one sitting. It’s the perfect snack I crave on hot summer days or in a Greek yogurt bowl for breakfast.

Spicy Melon Ricotta Toast

For a sweet-and-savory appetizer or snack, this spicy melon ricotta toast satisfies. I love the variety of flavor at play and the aesthetic is beyond gorgeous.

Parsley

One cup of parsley is a fool-proof way to incorporate foods high in vitamin C into your meal. With 133 mg per cup, your dishes won’t be lacking in flavor or nutrition.

Grilled Yogurt-Marinated Chicken with All the Herbs

Truly—all the herbs. This beyond-flavorful chicken features a zesty marinated that packs in a whole half-bunch of parsley. Consider your vitamin C needs satisfied.

This post was originally published on March 26, 2023, and has since been updated.

10 Hacks I Can Always Count On for an Instant Confidence Boost

Recently, I was having a relatively perfect day. My work was flowing, my health was good, my loved ones were happy and safe. Then boom. That little voice inside my head started screaming. Are you really the right person for this? What are you thinking? You’re not cut out for what’s ahead. These ego thoughts, all of which were based in scarcity and fear, came pouring in. I felt myself starting back at square one, wondering how to build self-confidence. It was as if everything I had learned in the past came crashing down alongside my spinning thoughts.

What I’ve learned in my 40-plus years is that wild voice of negativity and self-doubt just happens, I believe to all of us. It can come in like a tornado—and there’s often no clear way to forecast it. Yet, simultaneously, self-confidence can always shine back. The key is to cultivate and nourish it. When we do this, we push back against the self-sabotaging energy and negative societal conditioning. We regain a power that is wholly ours.

Featured image from our interview with Sanetra Nere Longno.

The Benefits of Self-Confidence

Confidence serves as a powerful catalyst for personal and professional success. If you feel confident in your abilities, pursuing and achieving your goals becomes much easier. Being confident can also enhance your relationships, fostering effective communication and collaboration with those you love. This mental state positively impacts our mental well-being, reducing anxiety even when we face setbacks.

Confidence vs. Insecurity

Our self-trust—or lack thereof—can greatly influence our personal experiences and perspective. Confidence is characterized by self-assurance and belief in one’s abilities, which can lead toward success in many areas of our life. In contrast, insecurity is driven by self-doubt and fear of judgment, which can impair personal growth.

A lack of confidence can turn into insecurity and lead us to question our self-worth. The choice between confidence and insecurity significantly shapes our journey.

How to Build Self-Confidence in 10 Simple Steps

Over the years, I’ve gleaned all that I can to help me through these bouts of low self-confidence and honor my power. These following 10 tricks—you may call them life hacks, simple supportive practices, or self-care exercises—are the tactics that always help me build self-confidence. They’re free, instant, and easy. And I promise they will help pull you out the next time you find yourself in the throes of negative self-talk. 

1. Practice the Power Pose

This exercise, which is a favorite of Camille’s, does the job—every single time. And it’s all thanks to the brilliant social psychologist Amy Cuddy. The power pose theory is simple yet revolutionary. You position yourself with your arms high, your chest lifted, and your legs spread out and firm on the ground. The goal is to make yourself bigger.

Cuddy posits that our body language and the way we carry our physical bodies has a tremendous impact on how we view ourselves (and how others view us). You could say Cuddy started a revolution with her power pose after her 2010 Ted Talk, which has more than 23 million views. In the talk, Cuddy explains how her research findings unveiled that a physiological change happened after people do this pose, including a drop in the stress hormone cortisol. 

Now, I do the power post at least once a week. Before a meeting or interview, I’ll step into my bathroom, look in the mirror, and hold my arms high. But where it mostly comes into the fold is when I’m feeling low. A quick pose and my self-confidence waves come flowing back. 

2. Go On a Hot Girl Walk

People wondered how to build self-confidence, and as always, TikTok delivered. For the past few years, the social platform has abounded with the hot girl walk fitness trend—or as Mia Lind officially coined it, Hot Girl Walk™—and for good reason. Just as its name suggests, a hot girl walk encourages a positive, self-empowering, loving state of mind while doing one of the most highly beneficial forms of exercise. You go on a walk and think wonderful things about yourself: I am beautiful. I am sexy. I love my body. 

Lind started this trend in 2020 when she started walking for her mental and physical health. When she put a positive and structured spin on what she would allow herself to think while walking, she found that she always got out of a funk and into a place of empowerment. Her concept took off. This exercise has easily become one of the most accessible and impactful ways for how to build self-confidence. No matter where I am, I’ll take five to ten minutes, put on a positive song, and go pound the pavement.

3. Do a Mental Declutter

When negative thoughts enter my mind, I’ve learned to view them as physical objects. This helps me envision physically pushing those thoughts out of my mind to allow room for confidence to fill the void. It’s a unique practice I’ve come to lean on after finding inspiration from author and therapist Peggy Fitzsimmons. An expert on what she calls “mental clutter,” Fitzsimmons believes that our ego mind, which fuels negative self-talk and suppresses confidence, can keep us in a trance.

Simply put: When we start to think “you’re not good enough,” we really believe it and live it. In turn, when we take the time to observe our thoughts, we find room for choice—i.e., we realize we don’t have to let that thought overtake us. So when a swell of negativity takes over, Fitzsimmons says to observe what we’re thinking. If our thoughts don’t serve us or make us feel good, push them away and choose to think of something positive instead.

I love this practice. I used to believe that if a self-sabotaging thought came into my mind, I was its hostage. No longer. When this happens, I witness it momentarily and then push the thought out of my mind. Then I select a happier image. Almost instantly, my confidence swells. 

4. Talk to Yourself Like a Friend

We’re always there to say nice things to a friend, especially if they’re in a rut. But how often do we speak to ourselves in this kind manner? Psychologist Dr. Kirsten Neff believes not often enough—and she’s out to change this. Dr. Neff feels that we need to have more self-compassion. This means treating ourselves with concern, warmth, and support, just as we would a loved one. Essentially, it’s all about how we treat ourselves during hard times and it’s a key to bolstering confidence. One practice is to literally talk to yourself as you would to a friend. You can look into the mirror and says such things as, “You’re amazing.” “You’ve been through such hard times, you can get through this.” “You are a brilliant, kind, unique soul.”

I’ve used Dr. Neff’s practice and it’s always helped me climb out of a funk and into the self-confidence light. In truth, sometimes I’ve laughed at myself while doing this. But that helps me realize that if I feel positive self-talk is a little goofy (albeit healthy), negative self-loathing is downright a waste of time.

5. Submerge Yourself in Nature

We all know it: Nature is the ultimate confidence booster and stress buster. Study after study shows the physical and mental benefits of walking in the forest, touching a tree, or simply gazing out into a field. The research spans centuries and countries, starting as far back as the origins of Ayurveda, and has more recently been receiving the Western attention it deserves. It asserts that we are one with our environments, and thus nature can help lift our spirits. The surrounding earth reminds me that my time here is fleeting, so I must try to lean into it with gratitude and positivity as much as possible.  

When I’m lacking confidence, I put down whatever I am doing at that moment, throw on a coat, step outside, and walk anywhere there are trees. Ideally, I submerge myself in a forest. But if I’m in a city, I’ll seek out greenery wherever it is, making sure to look up at the trees and touch the leaves. I will instantly feel a release of tension and a swell of positivity. I’ll also feel humbled. The surrounding earth reminds me that my time here is fleeting, so I must try to lean into it with gratitude and positivity as much as I can.  

6. Take a Social Media Cleanse

If I’m being honest with myself, much of my faltering confidence comes from comparing myself to anyone on social media. You don’t need to have her hair, and you’re not a lesser person if your eyebrows don’t look a certain way. Learning to generate confidence from within is the key to true happiness and contentment—no matter what you may look like that day.

If taking a total social media detox isn’t within your capacity (all those who use social media for work—I feel you), try filtering through your followers and following to clear out content that doesn’t serve you. Trust me, you won’t miss seeing your high school classmate’s global travels.

7. Read a Self-Help Book

Reading (and actually finishing) a self-help book not only makes you feel accomplished, but you’ll step away having garnered so much wisdom and insight.

After reading a book, it’s always a great feeling to acquire and apply a new perspective to your life’s challenges. If you haven’t yet found a self-help book you necessarily connect with, do a little reflection to uncover one small skill or habit you’d like to work on. I can guarantee: there’s a book for that.

8. Refresh Your Wardrobe

Buying new clothes can be a great feeling. But… shopping can leave you with regret for spending loads of money on a new staple item. Instead of shopping till you drop, try cleaning out your closet and doing a wardrobe edit each season to find inspiration in the pieces you already own.

The biggest issue I face when it comes to my wardrobe is finding items I previously loved that are just a tad too small. Not fitting into your clothes should never hinder your confidence. (Clothes are supposed to fit you, not the other way around!) Comfort is key, even if that means going up or down a size.

9. Take a Safe Risk

Ever tried a Pilates class? Or attended a running club in your city? Sometimes, doing the things that scare you the most can greatly boost your confidence. The risks you take don’t have to be mega-stressful or panic-inducing. Just choose something you’ve never tried but feel can add value to your life.

Safe risks are some of the least harmful ways to exercise our full potential. If you’re feeling particularly drawn to something, someone, or someplace, maybe pursuing it is the safe risk you need on your self-confidence journey.

10. Practice Mindful Movement

When I think about how to build self-confidence, mindful movement immediately comes to mind. After stepping off the yoga mat, I can safely say it’s the best feeling. Whether you walk, run, or take a low-impact exercise class, mindful movement will leave you feeling much more confident than in the gym. (Yes, those large mirrors don’t help.)

There’s something to be said about exercising for the mental benefits as opposed to the physical. Oftentimes, when something is causing you stress or worry, shaking things out and up can help unleash your true confidence.

This post was originally published on November 23rd, 2022, and has since been updated.

This Superfood Is Known to Balance Blood Sugar and Boost Digestion—We’re Obsessed

In the ever-evolving world of superfoods, there’s a humble contender worth the pantry space. With its impressive nutrients and versatility, say hello to lupini beans—the unsung heroes of legumes. Beyond their nutritional profile, lupini beans couldn’t be easier to incorporate. Whether you’re a fiber fanatic, a hormone-balancing queen, or home chef with a knack for creativity, add lupini beans to your grocery list. From snacking beans and salads—to pastas and hummus—there’s no shortage of ways to use lupini beans. Let’s revolutionize your meals with these nutrient-packed gems.

Featured image by Suruchi Avasthi.

What are lupini beans?

Lupini beans—also known as lupin beans—are a type of legume. They’re oval-shaped and come in various neutral colors. A close relative of peas, their history runs deep. For centuries, they’ve been a Middle Eastern dietary staple. But they’ve started filling more grocery aisles, thanks to their impressive nutritional profile. Lupini beans are renowned for their high protein content, making them an excellent source of plant-based protein! On top of that, lupini beans are rich in dietary fiber, low in fat, and are naturally gluten-free.

What do lupini beans taste like?

Lupini beans have a nutty flavor and slightly mealy texture. Because of this, they’re a versatile ingredient in a range of dishes and cuisines. That said, they need to be soaked properly and fully cooked. Otherwise, lupini beans are super bitter—due to their alkaloids. You can buy them whole or enjoy them ground, as a snacking bean, or even as a low-carb pasta. No matter your preference, this is a protein-packed and fiber-rich plant food to add to your repertoire.

Image by Michelle Nash

Health Benefits of Lupini Beans

When prepared properly (more on this, below), lupini beans have an impressive nutritional composition. Here are a few key health benefits:

High in protein

Lupini beans are an excellent source of plant-based protein. In fact, one cup of lupini beans contains over 60 grams of protein! This is an ideal choice for vegetarians, vegans, and omnivores alike.

Rich in fiber

Like most beans and legumes, lupini beans are high in dietary fiber. This encourages digestive health, helps regulate blood sugar levels, and aids in both satiety and weight management. Speaking of digestive health, they’re known to promote regular bowel movements and prevent constipation.

Low in fat

Lupini beans are naturally low in fat—particularly, saturated fat. They’re a heart-healthy choice that can mitigate the risk of cardiovascular diseases. Furthermore, some studies suggest that lupini beans may help reduce cholesterol levels in the blood.

Naturally gluten-free

Whether you’re gluten sensitive or have celiac disease, lupini beans are naturally gluten-free.

Contain essential nutrients

Lupini beans are a good source of essential nutrients such as iron, magnesium, calcium, phosphorus, and potassium, which contribute to overall health and well-being. In particular, these minerals help maintain strong bones.

Support stable blood sugar

Thanks to their fiber and protein, lupini beans can help stabilize blood sugar levels. This is key for energy, hormone health, and minimizing long-term chronic conditions, like diabetes.

Reduce inflammation

These beans contain antioxidants, including flavonoids and polyphenols, which can help protect cells from oxidative stress and inflammation.

Image by Suruchi Avasthi

How to Properly Prepare Lupini Beans

If you’re cooking lupini beans the old-school way (raw beans to boiled goodness), you’ll need a bit of time. Read: 5-7 days. If that’s not in your wheelhouse, try lupini beans in the form of pre-packaged snacking bean or pasta. That said, if you’re down to make them from scratch, we promise it’s easy. Although the soaking process takes time, it’s necessary. The end result? A tender, slightly nutty-flavored bean that you can use in salads, soups, spreads, etc.

Ingredients:

  • Dried lupini beans
  • Water
  • Salt (optional)

Instructions:

  1. Inspect and rinse. Examine dried lupini beans for any debris or stones. Discard any damaged beans. Rinse the beans under cold running water.
  2. Soak in cold water. Place the cleaned lupini beans in a large bowl or pot, and cover them with cold water. Use about 3 to 4 cups of water for every cup of dried lupini beans. The beans will expand as they soak—make sure there’s enough water to keep them fully submerged.
  3. Add salt. This is optional, but adding salt to the soaking water will help with the beans’ bitterness. Add 1-2 tablespoons of salt per cup of beans.
  4. Soak. Lupini beans require an extended soaking period, typically ranging from 5-7 days. During this time, change the water daily. The beans will gradually expand and absorb water.
  5. Test for bitterness. After 5-7 days, taste a lupini bean to check for bitterness. If the bitterness is still present, continue soaking and changing the water daily until it’s mostly gone. The time required may vary depending on the beans (and your preference).
  6. Boil and rinse. Once the lupini beans are no longer bitter, it’s time to cook them! Transfer the beans to a large pot, cover them with fresh water, and bring them to a boil. Boil the beans for about 15-20 minutes. This step also helps remove any remaining bitterness. Drain the boiled lupini beans and rinse them under cold water.
  7. Use as desired. Your soaked and cooked lupini beans are now ready to be used in various recipes.
Image by Suruchi Avasthi

7 Ways to Add Lupini Beans to Your Diet

Not sure how to incorporate lupini beans into your favorite meals? Fortunately, you can savor these beans in many forms.

Snacking beans

A convenient and nutritious snack, they’re typically sold brined or pickled. Just rinse them well to remove excess salt, and you’re ready to relish their nutty flavor. Add them to a charcuterie board or enjoy with sliced veggies and tzatziki.

Pasta

You can find lupini bean pasta in various shapes and sizes! Best of all, they can easily be swapped for regular noodles. Try our red pepper pasta or our vegan cauliflower mac and cheese.

Hummus

Did you know that lupini beans can be used as an alternative to chickpeas? Enter: hummus. The result is a creamy and flavorful lupini bean hummus that pairs perfectly with pita bread, veggies, or as a sandwich spread.

Salads

Add cooked lupini beans to any salad for an extra boost of protein and fiber. They’re a fantastic addition to green salads, grain bowls, or mixed with lentils for a hearty bean salad.

Soups

Toss lupini beans into soups and stews. They add a rich, creamy texture and a unique flavor. We love them best in this curry butternut squash soup.

Spreads

Along with hummus, make a lupini bean spread by blending the beans with olive oil, garlic, lemon juice, and salt. Serve as a dip or spread on sandwiches and crackers.

Veggie burgers

Make vegetarian or vegan lupini bean burgers! Simply mash cooked lupini beans with ingredients for our sweet potato falafel burgers.

Beat the Bloat: How to Boost Digestion When You Overeat

We’ve all been there: we can’t get enough of a comforting dish or indulgent appetizer, and suddenly, that overly full feeling hits. Be it shoveling leftover short ribs while doing dishes or licking the brownie dough bowl clean, it’s easy to go from blissfully satiated to bursting at the seams. Although we’re all about food freedom, building healthy eating habits starts with mindfulness. And unfortunately, being mindful is often an afterthought. That’s why the question of how to digest food faster is one met with a whole lot of confusion. Luckily, we have answers.

Many of us eat in a hurried, distracted, or stressed state. In turn, we’re out of touch with our fullness cues. Whether we’re gearing up for a season of indulgence or simply looking to keep our gut health in check, learning how to digest food faster can provide some much-needed relief after a big meal. Ahead, these tips are geared to improve digestion after relishing a big meal.

Featured image by Michelle Nash.

Speak Kindly to Prevent Food Guilt

After you eat past comfortable fullness, it’s easy to go down the self-destruction rabbit hole. Been there, done that. Be it guilt, shame, or loathing, swimming in negative inner-dialogue won’t help you digest your food any faster—nor will it make you feel any better. Instead, try flipping your language. Rather than, “I shouldn’t have eaten that extra cookie,” you’d say, “I allowed myself the pleasure of enjoying that third cookie, but now I am feeling overly full.” How you speak to yourself can make all the difference.

Is overeating normal?

Overeating can be a normal tendency for many—i.e., spooning an extra helping or eating beyond satiety at a meal or celebration. It’s important to recognize that sometimes we overindulge because food tastes divine (that said, be mindful that food manufacturers are good at making their products addicting!). At any rate, try focusing more on the experience of eating (pay attention to textures, flavors, sensations, etc.) and it may help you make a more conscious decision about eating past comfortable satiation.

Keep in mind that occasional overeating is different than binge eating disorder. To heal your relationship with food, NEDA is here to help.

Image by Michelle Nash

All About Gut Health

Switching gears, let’s talk about gut health. When it comes to digestion, gut health is foundational. An ever-growing amount of research points to the enormous role gut plays in overall health and wellbeing. A balanced gut is necessary for proper digestion, but having enough good bacteria supports blood sugar management, hormone balance, immune health, etc.

Speaking of immune support, more than 70% of your immune system resides in your gut. Particularly during the colder months of the year, it’s worth keeping your gut well-nourished! Not to mention, strong gut health aids in digesting food faster. The good news is that most people can enhance their gut health naturally through diet, supplements, and lifestyle.

What causes bloating?

Many different factors! In essence, bloating happens when the GI tract becomes filled with air or gas. This can be caused by the mere process of eating. However, certain foods and carbonated drinks can make it worse. Inevitably, some foods produce more gas than others. If you have a food intolerance or allergy, you’re likely no stranger to bloat. Additionally, bloating happens if you eat too much too fast. Beyond food, the menstrual cycle is another common cause of temporary bloating. Research shows that changes in progesterone and estrogen cause the body to retain more water and salt—thus, bloating.

Image by Michelle Nash

Signs of an Underlying Gut Issue

So, how do you know if you’re experiencing normal bloat (after overindulging, for example) or you have an underlying gut issue? While this varies from person to person, below are universal indicators of an underlying gut issue. If any of these ring a bell, consider discussing these symptoms with your healthcare provider.

  1. Chronic digestive issues. Daily constipation, bloating, gas, stomach cramps, acid reflux, or heartburn. A healthy digestive system should be able to process food and get rid of waste with ease. 
  2. Unexpected weight loss or gain. Without a change in diet, stress, or exercise habits, steep weight loss or gain can point straight to an unhealthy gut. A gut that’s not balanced can have trouble absorbing nutrients, regulating blood sugar, signaling that you’re full, and storing fat.
  3. Constant fatigue. A lack of diverse gut bacteria is directly linked to a lack of energy, chronic fatigue, and sleep disorders. A gut that’s not functioning properly can have a hard time producing or regulating serotonin—which can affect your ability to get a restful night’s sleep. 
  4. Skin conditions. Gut health affects everything, including your skin. Conditions like eczema and acne are linked to inflammation in the gut, caused by food allergies, poor diet, and lack of good gut bacteria.
Image by Michelle Nash

6 Natural Ways to Digest Food Faster

Whether you’re here for general tips on improving digestion or you need to learn how to digest food faster, ASAP—look no further.

1. Go For A Walk

Not only is a post-meal walk great for balancing blood sugar, but moving your body can also help move food through your digestive system. And this effect is significant. In fact, one study showed that regular cycling and jogging can reduce gut transit time by 14.6 hours and 17.2 hours, respectively! At any rate, inactivity has been linked to reduced gastrointestinal motility (your body’s ability to move things through your digestive tract) and reduced transit time. Aim for a 10-30 minute walk post-meal. Too chilly outside to walk? Have a dance party.

2. Peppermint For Indigestion

A peppermint candy—or some water with one drop of peppermint essential oil—can help relieve the gas, indigestion, and nausea associated with overeating. Furthermore, peppermint calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats. As a result, food passes through the stomach more quickly. Menthol and methyl salicylate, the main ingredients in peppermint, have calming effects on the gastrointestinal tract. Several studies support the use of peppermint for indigestion and irritable bowel syndrome.

Image by Michelle Nash

3. Sip Herbal Tea

Sipping on herbal teas can actually promote the movement of food through your digestive tract and give relief from discomfort. Choose any herbal tea you like, but the best teas for digestion include peppermint tea, dandelion root tea, chamomile tea, licorice root tea, and pu-erh tea. Whether you’ve had a little too much to eat or just want some help soothing your stomach and improving your digestive system, tea can be a great way to relax and unwind after a meal.

4. Apple Cinder Vinegar To The Rescue

Add one tablespoon of apple cider vinegar to a glass of warm water with lemon and fresh ginger, and drink up. This will immediately aid digestion and restore the gut mechanism. Apple cider vinegar contains healthy probiotics that help strengthen the gut and restore its work. The ginger can tame a gurgly stomach, the lemon zest delivers a good source of antioxidants, and the raw apple cider vinegar brings probiotics to your gut—all of these can help combat post-feast bloating.

Image by Riley Reed

5. Add A Kick of Cayenne

Spicy drinks are known to ease digestive discomfort. Along with lemon and hot water, add a pinch of cayenne pepper. This will help stimulate the liver, aiding in elimination and detoxification. Also, this combination is a powerful digestive aid that can soothe stomach aches, gas, bloating, and more. Not to mention, cayenne can also ease cramps! It’s one of our favorite spices.

6. Sleep On Your Left Side

If you happen to overeat close to bedtime, opt to sleep on your left side. The stomach’s natural position is on the left side, where it can digest food more effectively. Gravity helps the waste travel from the small intestine to the large intestine. Therefore, left is ideal!

Furthermore, those who experience heartburn might benefit from sleeping on their left side. Research has shown a higher likelihood of acid reflux from sleeping on the right side.

This post was originally published on December 15, 2022, and has since been updated.

5 Ways to Boost Your Energy After Getting Zero Sleep

First off, I am a major advocate of making sure that you get enough sleep. Sleep is the way our body restores itself from sickness, enhances cognition and focus, and even helps our bodies maintain a healthy weight. Consistently getting good sleep is probably the single most important step we can take toward health and vitality.

And as much as I attempt to practice good sleep habits and get a full eight hours every night, let’s be honest: sometimes it just doesn’t happen. Especially amidst running a small business and the collective uncertainty that keeps many of us up at night.

Featured image from our interview with Riley Reed by Jenn Rose Smith.

Image by Michelle Nash

Tips to Ensure You Get Enough Sleep

But this feeling is unfortunately not new for me, either. Whether I stayed up too late ticking off my to-do list, took an overnight flight for work, or experienced one of my occasional bouts of insomnia, I’m all too familiar with that foggy feeling of my alarm going off and realizing that I’m headed into a busy workday on far too little sleep.

I used to get anxious when this happened. (What if my brain can’t function on that conference call? Am I going to be cranky with the kids all day?) But over time, I’ve learned a few hacks that help me get through the occasional restless night’s sleep without missing a beat.

Ahead, I’m sharing five things I always do to help me feel energized when I’m sleep-deprived.

P.S. Here are some great tips on how to fall asleep faster.

Image by Teal Thomsen

1. Drink a Ton of Water and a Moderate Amount of Coffee

Dehydration equals major fatigue, so I try to keep a huge water bottle within arm’s reach when I’m running on a lack of sleep and refill it throughout the day. It will rehydrate and wake up your organs and generally just make you feel more refreshed.

And people: now is not the time to stick to your no-caffeine goals unless you’re one of those people who truly doesn’t react well to it. Studies have shown moderate amounts of caffeine to be mood-lifting, stress-reducing, and obviously a quick way to put a pep in your step.

If you’re not into coffee, try black tea, matcha, or yerba maté for smaller yet still potent doses of caffeine. Have a cup in the morning and maybe one around midday. Just be sure you don’t overdo it! Cut yourself off by 2 p.m. so you don’t have trouble falling asleep that night.

Image by Michelle Nash

2. Eat a Meal That Includes Greens, Protein, and Healthy Fat

On a recent work trip, I had to take the redeye flight from San Francisco that arrived in New York City at 7 a.m. the next day. Just enough time to check into my hotel, take a shower, eat breakfast, and then head into a high-pressure client meeting! I barely slept on the plane and was a bit panicky when I arrived at my hotel feeling awful and so sleepy.

Thankfully, my breakfast changed all that. I ordered a combo of a kale salad with hazelnuts topped with two soft boiled eggs and avocado. Good fats, especially avocados, have been shown to repair cognitive function, which we could all use a little help with when we’re sleep-poor. Leafy greens flood your body with hydration and minerals, and protein provides energy and makes you feel satisfied. I headed out into my day feeling like a new woman!

3. Get Some Exercise, Preferably Outside

Getting your blood pumping first thing will increase circulation, oxygen, and energy levels. Even a 10-minute walk will go a long way toward helping you feel more energetic. Sunlight increases your vitamin D levels, and even more importantly, it boosts your mood, helps you focus, and reminds your body that it’s daytime so WAKE THE F UP.

Image by Belathée Photography

4. Fake It Until You Make It

A couple years ago, I had a tough bout with insomnia that left me feeling anxious and for the first time ever, a little depressed. The experience made me realize in an entirely new way the importance of solid sleep for total well-being. As I was navigating all this, I realized something: the more I talked about how tired and sleep-deprived I was to the people around me throughout the day, the worse I felt. My talking about it served as a constant reminder that I wasn’t on my A-game, which became a self-fulfilling prophecy.

I decided to do a little experiment, and even on those nights when I’d slept terribly, I would just show up to work acting like everything was normal and not mention my sleepless night. And you know what? Even though I didn’t feel great necessarily, I found that I’d mostly forget how sleep-deprived I was and just get on with the rest of my day!

5. Simplify Your Schedule

Today is not the day to try and be superwoman. Take a look at your schedule, cross out the things that aren’t essential, and cut yourself some slack. When you’re running on suboptimal sleep, you’re not going to be your most productive.

Don’t try to give a suboptimal version of yourself to activities that could wait for another day.

I’ve found that making an extra effort to ditch multitasking and focus on a single task at a time goes a long way when I’m feeling tired. Keep it simple and go to bed early tonight!

This post was originally published on March 27, 2020, and has since been updated.

The Sex Drive Diet—15 Foods to Boost Your Libido

Let’s face it: who doesn’t want a healthy sex drive? After all, an active sex drive is linked to pleasure (duh!), pain relief, bladder control, better sleep, and more. Of course, a robust sex life also increases intimacy with your partner. Win, win, win. That said, it’s totally normal to feel fluctuations in your libido. In fact, you may be in the thick of a dry spell. Don’t fret—there are many ways to spice up your sex life! Including, meditation. But when it comes to improving your sex drive, you also want to consider your diet.

After all, passion requires sustained energy. Plus, no one wants digestive woes in the bedroom. Are you limiting foods like sugar and inflammatory oils? Are you minimizing your alcohol intake? All of these things impact your sexual desire. Without further ado, let’s dig into foods that increase libido.

Featured image from our interview with Sanetra Nere Longno by Michelle Nash.

Benefits of a Healthy Sex Life

Studies show that sex is extremely beneficial to our health. Sex activates a variety of neurotransmitters that impact not only our brains, but several other organs in our bodies. In other words, the perks of sex expand well beyond the bedroom. For women, the benefits of a healthy sex life can include: 

  • Healthier immune system
  • Strong pelvic floor (helpful for avoiding incontinence)
  • Lower blood pressure
  • Better heart health, including a lower risk for heart attack
  • Improved self-esteem
  • Decreased depression and anxiety
  • Increased libido
  • Better sleep
  • Overall stress reduction

What contributes to a strong sexual desire?

What controls our libido (also called our sex drive) is actually a very complex web of biological, psychological, and social-cultural influences. Our hormones play a major role, too. All of these things come together to create the sex drive. A strong sexual desire can be correlated to routine exercise, high dopamine levels, reasonable self-esteem, normal testosterone, and eating foods that increase libido.

On the flip side, libido levels can be negatively affected by alcohol, drugs, anxiety, disease, fatigue, menopause, life circumstances, history of sexual abuse, religious traditions, and more.

Image by Michelle Nash

Yes, It’s Normal For Your Libido to Fluctuate

Just as every person’s taste buds, cravings, and appetites differ, so does sex drive. We are all unique in this world—our sex drives are a reflection of our bio-individuality. Unsurprisingly, it’s well understood that libido varies between men and women. But it also fluctuates across seasons of our lives. Ultimately, your libido depends on a multitude of factors. Think: age, hormone levels, quality of life, and attraction to your partner (physical and emotional).

We can’t put a number—or name—to what a “normal” libido is. And having a low libido doesn’t necessarily qualify as a chronic illness. However, chat with your healthcare provider if you think you have a low libido. Ultimately, you have the power to decide how you feel about your own sex drive—as well as how it’s affecting your relationship. This goes without saying, but comparison is the thief of joy. What you see on HBO isn’t reality. Your sex life, your standards.

Image by Belathée Photography

A Nutritious Diet Can Increase Your Libido

Having a healthy sex drive is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat play a role in boosting your sex life. While foods can play a role in a robust sexual desire, most of the research has less to do with libido and more to do with sexual performance.

At any rate, a nutritious diet can benefit your sex life in many ways, including improving your stamina in the bedroom. Furthermore, eating a diet rich in vegetables and lean proteins—and low in foods that contain sugar and saturated fat—can also help prevent disorders that affect your libido, like hormonal conditions.

15 Foods That Increase Libido

Without sounding like a broken record, what you put into your body determines how well it functions. By filling your body with unhealthy foods, inflammatory oils, and blood sugar-wrecking ingredients, sexual health takes a nosedive. Instead, focus on foods that increase libido. These are foods rich in zinc, antioxidants, B vitamins, and heart-healthy omega-3 fatty acids.

1. Oysters

While no scientific studies prove that oysters stimulate desire, they have been considered a natural aphrodisiac for hundreds of years. They’re widely known to increase sex drive and desire! Reason being, oysters are high in zinc. This compound increases blood flow, which may aid in blood flow to sex organs. Zinc—which is found in an array of animal and plant-based foods—may be especially important in male fertility, as it helps regulate testosterone levels. Can’t stand oysters? Clams will do!

Recipe: CRU’s Classic Cocktail Sauce & Horseradish Créme Fraîche

2. Chicken

Eating high-quality animal protein, such as beef, chicken, and pork, can help improve your sex drive (thanks to their compounds of specific amino acids). Foods high in protein can improve blood flow, such as L-arginine and zinc. Of course, smooth blood flow is crucial for a strong sexual response as well as getting the blood flowing to the right ­places.

Recipe: Grilled Yogurt-Marinated Chicken with All the Herbs

3. Salmon

Best known for its essential fatty acids and omega-3s, salmon’s nutritious fats help maintain a healthy heart and to prevent plaque build-up in our arteries. As a result, blood can flow smoothly, which in turn keeps your sex drive thriving. Omega-3s can also raise dopamine levels in the brain, triggering arousal. When possible, choose wild-caught salmon.

Recipe: Grilled Salmon with Stone Fruit Salsa

4. Nuts

Cashews, almonds, and walnuts are chock-full of zinc—along with L-arginine—to get your blood flowing. Walnuts are doubly helpful, as they are also rich in omega-3s. Omega-3 fatty acids are linked to dopamine production, which helps improve libido.

Recipe: Orange-Walnut Olive Oil Cake

5. Seeds

Here at Camille Styles, we love our seeds. Along with helping balance hormones, seeds contain vitamins and minerals that can help increase your sexual function. For example: pumpkin seeds, sunflower seeds, flaxseeds, and chia seeds. In fact, chia seeds are known to increase male libido. These have been shown to boost testosterone, naturally, thanks to the essential fatty acids that serve as building blocks for hormones.

Flax, on the other hand, is known to increase libido in women. Flaxseeds contain phytoestrogens that act very similarly to female hormones that are linked to a healthy sex life. Flax can be beneficial for women who have low estrogen levels, such as those experiencing menopause.

Recipe: Get Figgy With It Smoothie

6. Apples

Apples are rich in a compound called quercetin, an antioxidant known to promote blood circulation, treat erectile dysfunction, and manage low libido. In fact, this study reported a 14% reduction in erectile dysfunction in males who had a higher fruit intake. This may be due to their flavonoid content. In females, high blood pressure can lead to a lower libido and less interest in sex, particularly if it causes fatigue. Furthermore, low blood flow to the vagina can affect how their body responds to sexual activity. Overall, a diet rich in flavonoids can boost your overall health and keep your sex life healthy.

Recipe: Apple Walnut Salad

7. Beets

Next on the list of foods that increase libido: beets. Beetroot is rich in antioxidants and vitamins—a healthful addition to any diet. They’re also high in dietary nitrates, which means they could help boost your sex life. In essence, dietary nitrates expand the blood vessels, a process known as vasodilation, which improves blood flow. This has beneficial effects on muscle contraction. Because of this, some athletes use nitrates to boost performance (in and out of the bedroom).

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

8. Raspberries

Like apples, raspberries are rich in flavonoids. This phytochemical-rich (and blood sugar-friendly!) food may enhance both libido and sexual endurance. Raspberries are loaded with zinc, which is essential for sex. Women with appropriate levels of zinc have a high desire for sex. In males, zinc controls testosterone levels and also helps in sperm production.

Recipe: Raspberry Cocoa Energy Balls

9. Avocado

Avocados provide numerous benefits, including vitamin E and healthy fats—important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation. Furthermore, vitamin E is associated with increased fertility.

Recipe: Avocado Toast with Kale Pesto and Crunchy Veggies

10. Eggs

Egg yolks are rich in healthy fats, protein, and selenium. Selenium, specifically, may help enhance the production of testosterone by activating certain pathways and the expression of certain genes. Eggs are also rich in vitamins B6 and B5. These help balance hormone levels and fight stress—two components that are crucial to a healthy libido.

Eggs are also a symbol of fertility and rebirth. In fact, eating raw chicken eggs prior to sex is said to heighten libido and maximize energy levels. At any rate, eggs are highly nutritious. When possible, choose organic (or, ideally, pasture-raised) eggs.

Recipe: Mushroom, Spinach, and Goat Cheese Frittata

11. Chocolate

Chocolate is packed with romance-boosting compounds. These compounds include anandamide (the feel good chemical), phenylethylamine (the love chemical that triggers endorphin release), and theobromine (a central nervous system stimulant). Said differently: eating chocolate can increase libido by promoting the release of certain chemicals. Even if its effects are more psychological than biological, we’ll take any excuse to break off a few more squares.

Recipe: Chocolate Hazelnut Cookies

12. Maca

Have you heard of maca? Known as a superfood, maca is a Peruvian root that has long been used to increase strength, stamina, energy, fertility, and libido (for men and women). While research is still needed, maca root may alleviate SSRI-induced sexual dysfunction, including having beneficial effects on libido. Add a dash to your smoothie or coffee and see how you feel.

Recipe: Adaptogenic Hot Chocolate

13. Basil

This Italian herb is known to improve blood circulation, keep blood pressure and cholesterol levels in check, and it’s an excellent source of brain-boosting nutrients—magnesium and flavonoids. As mentioned, ingredients that are good for your heart (and blood flow!) improve libido as well. Basil also has a warming effect on the body, possibly enhancing arousal.

Recipe: Creamy Vegan Pasta with Tomatoes and Basil

Olive oil isn’t just famed as a heart-healthy food: it’s also an aphrodisiac. Yes, olive oil can help enhance the female orgasm! It works its magic by triggering the testosterone hormone, which induces sexual desires, thus enhancing orgasms. Research proves it. At any rate, adopting a Mediterranean-style diet can vastly improve your sexual prowess.

Recipe: Spinach and Ricotta Pizza with Garlicky Olive Oil

15. Carrots

Last but not least on the list of foods to increase libido? Carrots. This vegetable is known to help with balancing libido, thanks to its high amounts of beta-carotene. This compound supports the entire endocrine system, thereby supporting libido, boosting metabolism, and strengthening the kidneys. Furthermore, carrots help balance hormones—specifically, estrogen. Carrots contain unique undigestible fibers to help detox excess estrogen from the body.

Recipe: Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

This post was originally published on August 15, 2022, and has since been updated.