Brain and gut health go hand in hand. Preventing brain fog and maintaining mental energy and clarity are rooted in a balanced gut microbiome which I care for by feeding it lots of probiotics and fiber from leafy greens, nuts, and seeds. This salad also includes some chopped apples and lemon and olive oil for a light, refreshing dressing!
Molly Knauer Expert410 Registered Dietitian
Hi! I'm Molly Knauer.
I'm a registered dietitian with a master's degree in clinical nutrition. I work one on one with clients counseling on weight loss, weight maintenance, managing gastrointestinal diseases & overall healthy eating to help clients attain the confidence & energy to tackle their life's passions. I also work as a nutrition consultant for several brands in the food, wellness & beauty space.
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Something that I personally do to help me wind down before bed is meditating using my favorite app, the @kelseyjpatel pure joy app. This helps me transition into relaxation mode. It helps me unwind and stop thinking about everything I need to do! When I’m not pregnant, taking a dropper full of CBD with a cup of chamomile tea also helps me get the best night’s sleep!
This Valentine’s Day, treat yourself (and your lover!) to an indulgent, delicious treat that will keep you wanting more. This vegan fudge has only 6 ingredients and is super easy to make.
- 1 cup almond butter (or nut butter of choice)
- 1/3 cup coconut oil, melted
- 1/4 cup cocoa powder (or raw cacao powder)
- 1/4 cup maple syrup
- 1/2 teaspoon fine sea salt
- 1 teaspoon vanilla extract
- In a medium bowl, mix together the almond butter and coconut oil until smooth.
- Add in the cocoa powder, maple syrup, sea salt and vanilla, and stir until smooth and creamy.
- Transfer the mixture to a 9-inch square dish, lined with parchment paper and smooth the top with a spatula or back of a spoon.
- Place the dish in the freezer, and allow the fudge to set for at least an hour or overnight before slicing and serving. These are best served right out of the freezer or kept in the fridge because they start to soften and melt if left out at room temperature for too long.
Here’s to a sweet Valentine’s Day!
Not feeling frisky? We've all been there. Sex drive can be a love hate relationship that somewhat has a mind of it's own. Before we get into it, it’s important to note that there’s no right or wrong when it comes to your sex drive. Everything from your period, stress, and more can cause a slight change. As @Dr. Jodie Horton mentioned in a previous article, highs and lows in libido commonly coincide with changes in the following:
- Mood; Depression, Stress and Anxiety
- Physical health
- Just to name a few
Whether it's one of the above changes or something else, sometimes we're just not in the mood. Lucky for us, some foods can help with that! So, from a Nutritionists perspective, I wanted to share a few foods to incorporate into your diet that can help boost your libido. That being said, if you have noticed a lack in sex drive is affecting your relationship, overall quality of life and nothing seems to help, I recommend checking with your healthcare provider to discuss some other options that might be helpful.
These seven foods are packed with nutrients that can perk up your libido and may improve your overall health, too.
- Oysters: You have probably heard about oysters being an aphrodisiac. While slurping down an oyster may not seem like the sexiest idea, their high level of zinc will increase blood flow to your sex organs. For men, zinc can also help regulate testosterone levels which plays a role in sex drive.
- Spinach: Spinach is rich in magnesium which also helps increase blood flow to your sex organs. The increase in blood flow can increase arousal and make sex more pleasurable.
- Dark chocolate: There is a reason a box of chocolates became the go-to Valentine’s Day gift. Swap the Hershey’s for high quality dark chocolate with at least 65% cacao as the cacao (not the sugar!) is what increases serotonin and dopamine levels in the brain. These are the “happy hormones” that make us feel happy and relaxed and of course, more in the mood.
- Bananas: Bananas are high in potassium, a mineral that helps counteract the effects of foods high in sodium. Potassium helps battle bloat and keep blood flow regular to prevent any muscle cramping that may get in the way. Studies have also shown low levels of potassium to be correlated with depression so make sure to eat your bananas!
- Red meat: The top reason couples report a lack of libido is feeling tired. One of the causes of chronic fatigue in women is iron deficiency. Red meat is a great source of iron (about 3 mg. of iron per 3.5 oz of beef) which can help battle that chronic fatigue getting in the way of your sex life. It's recommended that women between the ages of 19 and 50 get 15 mg. of iron. If you don’t eat red meat, other sources of iron are beans, lentils, tofu, baked potatoes, dark leafy greens and nuts.
Are you already incorporating some of these libido boosting foods into your diet? Have you noticed a change in your sexual desire? It most likely will be subtle, but I encourage you the next time you're eating oysters or have some dark chocolate with your partner to be aware of any sexual desires or urges you experience...it's worth it!
Today is National Wear Red Day for women! As we come together and wear red to help raise awareness about cardiovascular disease, I'm sharing some heart healthy foods you can incorporate into your diet as well. ❤️
Had the urge to film this tonight and wanted to pop on and share what I've been doing to help get a restful night sleep. What are some healthy habits you're practicing to get that much needed beauty sleep?