More Smoothies ... Breakfast on the Go!

Not enough time for breakfast? Well this smoothie delight takes less than 5 minutes to make. Once you're done, just pour into your thermal cup and drink on your way out the door. Skip the coffee and enjoy the most important meal of the day with a nutritious, satisfying treat! For more healthy smoothie recipes, check the links below.

PEANUT BUTTER BANANA SOY SMOOTHIE

Ingredients (for one Serving):
1 cup soy milk (plain or vanilla)
1 medium banana - quartered
1 tablespoon peanut butter
3 ice cubes

Instructions:
Add all ingredients to the blender and blend until smooth.

HEALTH BENEFITS:
*Peanut butter and soy milk are great sources of protein. Many soy milks (like the Silk brand) also contain just as much calcium and vitamin D as cow's milk, with the added benefit of omega-3 and antioxidants.
*Bananas are a good source of potassium, dietary fiber, vitamin C, vitamin B6, and manganese.
*The amount of nutrients in your peanut butter and soy milk varies brand to brand. I purchase Silk Soy Milk and Natural Jiff Peanut Butter for a combined nutritional value of 14g of protein, 4g of dietary fiber, etc.


SOURCE:
SMOOTHIE RECIPES #1
SMOOTHIE RECIPES #2
BANANA NUTRITION

Sushi, Hair, and Body

If you like sushi (I do!), you may be glad to know that your hair likes it too. Depending on the type of sushi you eat, this delicacy is a great source of protein, silica, fatty acids (e.g., omega-3), vitamin A, vitamin B12, magnesium, manganese, iron, iodine, etc.. All of these nutrients are essential for the health, shine, and growth of our hair. Sushi, is of course, great for the overall health of the body as well.

Protein (tuna, salmon, eel, etc.) - makes up ~90% of hair
Silica (cucumber, rice) - adds to hair's shine
Fatty acids (shrimp, tuna) - adds to hair's shine
Vitamin A (eel, tuna) - essential for growth
Vitamin B12 (tuna, crab, nori seaweed) - prevents hair loss
Magnesium (seaweed, sesame seeds) - works with calcium to promote healthy hair growth
Manganese (seaweed, sesame seeds) - prevents slow hair growth
Iron (seaweed, sesame seeds) - prevents hair loss
Iodine (seaweed) - helps regulate thyroid hormones and prevents dry hair and hair loss
And more ...

Sources:
HAIR VITAMINS
SUSHI NUTRITION FACTS
NUTRITION DATA

Other reads:
BEGINNER'S GUIDE TO SUSHI
SEA GREENS & HEALTH
MARINE & FRESH WATER FOOD FOR HEALTH

Food for Your Hair

According to doctors on WebMD, the following 10 foods are great for achieving healthy hair. Many of us worry about the external (i.e., what products to apply to our hair) and forget about the internal (i.e., what to eat for our hair). No matter what topical product we use, if we are not on our A game on the inside, we will not achieve maximal hair health on the outside.





The 10 foods are as follows:

1. Salmon
2. Dark Green Vegetables
3. Beans
4. Nuts
5. Poultry
6. Eggs
7. Whole Grains
8. Oysters
9. Low-Fat Dairy Products
10. Carrots

What's more? Some of these foods are also good for our body in general. For example, green vegetables are good for reducing the risk and symptoms of type 2 diabetes. Whole grains may reduce LDL ("bad") cholesterol levels. The list goes on ...

Sources:
TOP 10 FOODS FOR HEALTHY HAIR
DIABETES, FRUITS, & VEGGIES
DIABETES & EATING

Omega-3, Hair, and Body

So what's so good about omega-3?

SHORT BACKGROUND: Omega-3 is an essential, polyunsaturated fatty acid. Essential fatty acids cannot be produced by the human body, and thus must be absorbed from food. Polyunsaturated fats have been suggested to lower levels of LDL (i.e., "bad") cholesterol.

OMEGA-3 FOR THE BODY:
Research suggests that omega-3 may been helpful against:
* heart disease * stroke * cancer * arthritis
* hypertension (i.e., high blood pressure) * depression
* high cholesterol * diabetes * etc.

OMEGA-3 FOR THE HAIR:
Omega-3 is not only essential for the body, but important for scalp health. "A deficiency can result in a dry scalp and thus hair, giving it a dull look (Ref 3)."

HOW I GET MY OMEGA-3:
Nature's Path Organic Cereal, Pumpkin Raisin Crunch, Flax Plus (contains flax seeds; also a great source for whole grain); Tropicana Healthy Heart Orange Juice - with Omega-3; Salmon; Silk Soy Milk, Omega-3 Plus. NOTE: Tilapia (my most favorite fish) is NOT a good source for omega-3.

DON'T OVERDO IT:
Omega-3 must be balanced with omega-6 in your diet. Please read the first two article links below AND consult your doctor before heading out to the store.

SOURCES:
OMEGA-3
GOOD FAT, BAD FAT
TOP 10 FOODS FOR HEALTHY HAIR