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10 Foods for Healthy Hair


 

I feel my best after I get that just out-of-the-shower, freshly blow dried hair, but not today. My mother came in afterwards and told me I looked like I was balding. It’s common to for hair to thin, especially with long hair, but also without the right nutrition. Here are 10 super – foods that help the everyday go-getting maintain their vivid manes.

Healthy Hair Food No. 1: Salmon

When it comes to foods that pack a beauty punch, it’s hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

“Essential omega-3 fatty acids are needed to support scalp health,” says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. “A deficiency can result in a dry scalp and thus hair, giving it a dull look.”

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Healthy Hair Food No. 2: Dark Green Vegetables

Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner. Dark green vegetables also provide iron and calcium.

Healthy Hair Food No. 3: Beans

Beans, beans, they’re good for your … hair?!

So apparently Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.

Healthy Hair Food No. 4: Nuts

Do you go nuts for thick, shiny hair? You should.

Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

Healthy Hair Food No. 5: Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.

“Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color,” Giancoli tells WebMD.

Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

Healthy Hair Food No. 6: Eggs

When it comes to healthy hair, it doesn’t matter whether you like your eggs scrambled, fried, or over easy. However they’re served up, eggs are one of the best protein sources you can find.

They also contain biotin and vitamin B-12, which are important beauty nutrients.

Healthy Hair Food No. 7: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you’ve still got hours to go before dinner.

Healthy Hair Food No. 8: Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair — and who doesn’t love that?

The key to their love and hair-boosting abilities is zinc — a powerful antioxidant.

If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Healthy Hair Food No. 9: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

For some healthy hair foods “to-go,” try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.

Healthy Hair Food No. 10: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.

The Big Picture: A Balanced Diet for Healthy Hair

When it comes to foods for healthy hair and beauty, variety is the best way to go – too much of anything is never good.

“An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy,” Giancoli says.

If you’re tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair — along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.

“Crash diets can affect the hair cycle,” Mirmirani tells WebMD. “Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet.” I’ve experience it first hand.

{WebMD}

 

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There Is Such A Thing As A Beer Belly


Any alcoholic drink can add to the size of your stomach for one very simple reason: Alcohol is dense in calories. Every gram of alcohol contains the same amount of calories as a gram of butter – seven which almost twice as many as a gram of most other carbohydrates or protein. Like other calorie-packed foods. It promotes weight gain.
But there’s also evidence that beer, more than other kinds of alcohol, may cause more fat to settle on your belly. Research at the University of North Carolina at Chap I Hill found that among those who had more than six drinks a week, beer drinkers had the highest waist-to-hip-ratio followed by those who who opted for liquor. Wine drinkers had the slimmest waistlines.

{WomensFitness}

10 Ways to Cut Back on Sugar


Americans are consuming way more sugar than they should — 22 teaspoons a day. It’s clear we need to cut back, but it’s hard to break old habits. The American Heart Association (AHA) is urging people to aim for no more than 100 calories of sugar a day (six teaspoons). Here are some easy things you can do to lighten up on the white stuff.

1. Cut back slowly. A gradual switch is ideal to avoid the chances of regressing back to sweets.

2. Try to ween yourself off of the sugar you add to foods. Stir less sugar into your cup of joe and sprinkle less sugar on your cereal or oatmeal.

3. Choose your sugar vice for the day. Limit your daily sugar intake. Keep in mind that one soft drink, a small candy bar, a few plain cookies, or a small portion of light ice cream or frozen yogurt is equal to 100 to 150 calories of added sugar.

4. Don’t be fooled by natural sugars. Brown sugar, molasses, Sucanat, and turbinado sugar are still sugar. 5. Avoid liquid sugars. A 12-ounce can of coke contains 40 grams of sugar, and a 20-ounce bottle of Vitamin Water contains 32 grams.

6. Buy plain yogurt instead of flavored yogurt. Either sweeten it with fresh or frozen fruit, or mix half plain yogurt with half fruit yogurt.

7. Don’t be fooled by healthier versions of treats. An oatmeal raisin cookie and strawberry ice cream are still made with sugar. So are many energy bars.

8. Get fruity. To satisfy your sweet tooth, choose naturally sweet foods like fruit, dried fruit such as dates or apricots, fruit smoothies, carrots, sweet potatoes, and homemade popsicles.

9. Check labels on fruit products. Fruit is naturally sweet enough, but some companies choose to make it sweeter by adding sugar. Choose jams and juices that are sweetened with nothing but fruit.

10. Check labels on other foods and look for hidden sugars. If a label says sucrose, corn syrup, high fructose corn syrup, cane juice crystals, evaporated cane juice, dextrose, molasses, or malted barley extract, it contains sugar.

{FitSugar}

Healthy Sour Cream Substitute


Low Calorie Fruit Desserts


Perks of Water


Water: How Much Should You Drink Every Day?
We have all heard it before, you should drink at least 8 cups of water each day. Then to our confusion, we now hear all these other alternatives as to how much water to drink. Tired of not knowing exactly how much H20 you should drink each day? Well look no further, your water questions are answered here and now!

Health benefits of Water
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How Much Water Do You Need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?

Everyone has heard the advice, “drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine’s recommendation. Although the ‘8 by 8″ rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just be sure to keep in mind that the rule should be reframed as, “Drink at least eight 8 ounce glasses of water a day,” because all fluids count towards the daily total.

{NutritionandHealthyEating}

Olive Oil, The Prime Component of the Mediterranean Diet


Olive oil is the prime component of the Mediterranean Diet. It is the only vegetable oil that can be consumed as it is – freshly pressed from the fruit.

Generally, olive oil is extracted by pressing or crushing olives. There are different varieties of olive oil, depending on the amount of processing involved. Varieties include:

Extra virgin – considered the best, least processed, comprising the oil from the first pressing of the olives.

Virgin – from the second pressing of the olives.

Pure – undergoes some processing, such as filtering and refining. Is made by adding a little extra virgin olive oil to refined olive oil.

Extra light – undergoes considerable processing and only retains a very mild olive flavor.

The less the olive oil is handled, the closer to its natural state, the better the oil.

Olive oil’s health benefits

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Olive oil offers protection against heart disease by controlling LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Studies have shown that people who consumed about 2 tablespoons of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

Olive oil is very well tolerated by the stomach. In fact, olive oil’s protective function has a beneficial effect on ulcers and gastritis. Including olive oil in your diet may also offer benefits in terms of colon cancer prevention.