Work it Out ... Effectively!

Not too long ago, I wrote a post on exercising for hair growth. What we should not forget is that exercise is first and foremost an important tool for body health. It is beneficial for the management and risk reduction of diabetes, heart disease, high blood pressure, and other health problems. Additionally, it minimizes the symptoms of depression, may overcome obesity, and more. The link below is a slideshow to the most effective exercises and is worth viewing. I especially concur with brisk walks, lunges, squats (when done right), and push-ups. If you're a step above a beginner, I would also add running to this list. Running, just like walking, can be done anywhere and in any weather. Speaking as a former track athlete, it also works many parts of the body at once - from the legs to the abdomen to the arms.

Most effective exercises: click here to read

Another slideshow I suggest viewing is the following which describes the least effective exercises. It lists incorrect and correct ways to perform certain moves and more: click here to read

Whatever exercise method you choose, make sure you speak with your doctor first and invest in a quality pair of gym shoes!

MORE READS:
DIABETES & EXERCISE
OBESITY & EXERCISE

Fruit Salad ... Body and Hair

There are numerous benefits to incorporating a fruit salad into your regular diet. For one, fruit salads are an efficient, flavorful way to absorb most of your vitamins and water for the day. Additionally, studies have suggested that certain fruits (such as cranberries) contain compounds and fiber that reduce the risk of some cancers and heart disease, respectively. A diet containing fruits may also help to improve one's mood and reduce depression. The overall advantage to eating from this tasty food group is improved physical, mental, and emotional health. Below is a recipe for a fancy, fun fruit salad:

Fruit Salad in Watermelon
1 watermelon
1-2 honeydews
1-2 cantaloupes
1 pineapple
strawberries
blueberries
**Instructions:
Cut a thin slice from bottom of watermelon so it will rest evenly. Slice watermelon lengthwise in half. Carve a decorative zig-zag edge from 1/2 of watermelon. Scoop out fruit from watermelon. Scoop watermelon balls from second half. (Scoop honeydew and cantaloupe balls. Cut remaining fruits.)
Fill bowl with watermelon, honeydew, and cantaloupe balls, pineapple chunks, strawberries, blueberries and other fresh fruit in season. Mix and let stand. Add more fruit as needed to keep full for large party.
Source: http://www.cooks.com/rec/view/0,1832,149160-246195,00.html

For more intricate recipes, see:
http://www.cooks.com/rec/view/0,1819,149160-247195,00.html
http://www.cooks.com/rec/view/0,1843,149161-246195,00.html
http://allrecipes.com/Recipes/Salad/Fruit-Salads/Main.aspx

HAIR-RELATED INFORMATION:
Fruits that are high in beta-carotene may contribute to the growth and maintenance of hair follicles. (To read more, see related post and study.) Such fruits include: cantaloupe, papaya, apricot, and mango to name a few. Meanwhile, fruits that are an excellent source of manganese -- including blueberries, pineapples, and raspberries -- supposedly help to prevent slow hair growth. This is just a handful of hair-related advantages to eating fruits.

In addition to the internal benefits of consuming fruits is the external advantage of applying a fruit salad to the hair. Yes, this sounds strange at first, but the right mixture of fruits can actually condition the hair. View the recipe below which is also posted in "Buh-Buh-Banana ... Deep Conditioners":

Fruit Salad Deep Conditioner
1/2 a banana
1/4 avocado
1/4 cantaloupe
1 tablespoon wheat germ oil
1 tablespoon yogurt
**Blend all ingredients. (Be sure to blend the banana thoroughly and sieve.) Apply to hair. For extra conditioning, squeeze in the contents of a vitamin E capsule. Leave in hair for 15 minutes. Then rinse.
Source: http://styles101.homestead.com/nathairrec.html#anchor_35822

SOURCES & MORE READS:
10 FRUIT BENEFITS
CRANBERRY & OVARIAN CANCER
FRUITS & HEALTH
FRUITS & DEPRESSION
FRUITS & DIABETES MYTH
VITAMINS FOR THE HAIR
NUTRITION INFO TOOL

More on Eggs ... Food for the Hair

Eggs are a good source of protein, biotin, vitamin B-12, and methylsulfonylmethane (MSM) making them a great food to consume for hair health. Here is some hair-related information about the nutrients they contain:

"Protein deficiency causes a reduction in the linear rate of growth in the hair and in the diameter of the hair shaft, which causes the hair to shed easily." Hair requires protein since it is largely composed of keratin.

Biotin is involved in amino acid metabolism. As many of us learned in Biology class, amino acids are the building blocks for protein. Biotin is "essential to grow new hair".  It is the egg yolk that is particularly high in biotin.   NOTE: Eating raw egg whites can actually be a catalyst for a biotin deficiency. This is because avidin in the egg whites binds to biotin and prevents it from being distributed properly.  To avoid this, cook the egg (which denatures the avidin) as opposed to eating it raw.

Vitamin B-12 is "a nutrient hair just can't live without, and women can easily develop a deficiency".

The sulfur found in MSM is another critical "component of the manufacturing process of hair". More specifically, sulfur is needed for disulfide bonds which link keratins together in the hair strand.

NOTE: According to one study (see below), eating up to one egg a day is "unlikely to have substantial overall impact on the risk of coronary heart disease or stroke among healthy men and women".  However, if you have health problems or a family history of health problems, please speak with your doctor before changing your diet.


SOURCES & MORE READS:
HAIR NUTRIENTS
TOP 10 HAIR FOODS
EATING FOR HAIR HEALTH
NUTRITION DATA FOR 1 LARGE EGG
EGGS & HEART DISEASE
DISULFIDE BONDS
HAIR BIOLOGY

100% Juice vs. 100% Vitamin C

I used to be an avid nutrition label reader. You could find me viewing the sides of cereal boxes, breads, juice bottles -- you name it. When it came to juice, so long as it was cranberry and there was 100% vitamin C, I was good to go. It couldn't get any better than that, right? Ocean Spray Cranberry Cocktail, with a whopping 130% vitamin C, became a regular part of my diet ...

Until one day, out of sheer curiosity, I read the ingredients listing for the first time. 'Filtered water, high fructose corn syrup, cranberry juice from concentrate.' Wait, I thought this was juice! Not. I had been unknowingly drinking water and sugar this whole time. Here is the percentage breakdown of the former Ocean Spray Cranberry Cocktail ingredients:

3.7 % Ocean Spray® Cranberry Concentrate
16.69 % High fructose corn syrup, 42% fructose, 71 Brix*
79.57 % Water
0.04 % Ascorbic Acid

* Staley Isosweet 100
Source: http://www.oceansprayitg.com/recipes/ITGBeverages/CranberryJuiceCocktail.htm

After this discovery, I began a healthy juice hunt. The more I read the ingredients of other brands, the more I realized "100% Vitamin C" only meant ... well, 100% vitamin C. That was it. Whether I was absorbing substances other than juice was uncertain without reading the ingredients listing. I eventually switched to more natural, expensive brands for pure juice with no added preservatives or sugar.

Fortunately, Ocean Spray is getting the picture and has removed high fructose corn syrup (HFCS) from their Cranberry Juice Cocktail and other beverages as well as added more "juice". However, they seem to have replaced HFCS with another added sweetener - cane or beet sugar. All in all, know what you are putting into your body. Reading the ingredients listing is just as important as reading the nutrition label. When shopping for juice, keep the following in mind:

*Look for labels that say "100% juice" and "no added sugar."
*Read the ingredients listing. Look for "juice" as the main ingredient.
*"Ascorbic acid (vitamin C)" in addition to juice is fine. Beware of sweetener additives, such as "corn syrup" and "sugar".
*100% juice does not necessarily mean less sugar. Read the nutrition label as well.
*Cranberry, pomegranate, prune, and blueberry juices are healthier options than apple and orange juices.
*Alternative: just purchase fresh fruits and make your own juice.
*For more information and tips, I encourage you to read:
JUICE WARS
READING JUICE LABELS

HIGH FRUCTOSE CORN SYRUP EFFECTS:
The topic of high fructose corn syrup (HFCS) is controversial. Some studies indicate a link between consuming HFCS and obesity. On the other hand, a recent study (partially funded by the corn syrup industry, interestingly enough) shows no difference in weight gain from HFCS intake versus table sugar. Additionally, findings are emerging that suggest a link between HFCS and heart and kidney diseases. Levels of mercury have been detected in HFCS-containing foods as well. For more reads on these studies, check out:
HFCS BAD REP
MERCURY IN HFCS
HFCS & HEALTH
WIKI: HFCS

Upcoming topics:
Raw Red Meat Is Better For You?
Kellogg's vs. Organic Whole Grain Cereal

Red Meat and Cancer Link?

You may want to lay off the hamburgers, steak, beef stirfry, and pork. According to a few studies (some possibly debatable) red meat may be linked to not only heart disease, but cancer. Check out the sources below and you be the judge. A more in-depth post on this topic coming soon ...

READS:
RED MEAT, COLON CANCER, & STUDY #1
RED MEAT, CANCER/HEART DISEASE/DEATH, & STUDY #2
MORE RED MEAT & STUDY #2
ORGANIC IRON & COLON CANCER

Salmon ... Choose Wisely

Salmon was just recently listed among the "Top 10 Foods for Healthy Hair" by WebMD. Why? It is incredibly rich in protein, omega-3, vitamin B-12, and iron -- nutrients that are vital to the hair and scalp. Salmon isn't just good for the hair though. Studies have indicated that omega-3 may decrease the risk for heart disease, diabetes, and more. (See Omega-3 post.) So go for that salmon entrée why don't ya? Wait! Not so fast …


SALMON FACTOIDS:
* Great source of protein (more than catfish; almost 6x more than tilapia)
* Better source of B vitamins than tilapia
* More magnesium, phosphorus, potassium than tilapia
* Significantly more selenium than tilapia and catfish
* Excellent source of omega-3 (about ~4000mg per serving vs ~60 mg in tilapia and ~470 mg in catfish)
* Farm raised salmon is 97% responsible for human exposure to contaminants (e.g., PCBs, etc.)”; tilapia, shrimp, trout, and pangasius collectively account for less than 3%
* PCBs have been associated with "neurological disorders and cancer"
* Wild salmon carries a significantly lower content of contaminants than farm raised

Yes, salmon is a excellent source of nutrients. However, when purchasing this fish, go for wild instead farm raised to be on the safer side. The Environmental Protection Agency (EPA) and a 2004 study recommend eating no more than one 8oz of your average farm raised salmon a month due to the level of contaminants.

SOURCES:
Nutrition - cooked wild salmon
Farm vs Wild
Health risks when consuming farm raised salmon
Contaminants in farm raised fish
Nutrition cooked wild tilapia
Nutrition – cooked wild catfish

Green Veggies, Hair, and Body

Green vegetables may not be "oh so yummy", but they are great for the hair and body.

SHORT BACKGROUND: Green vegetables consist of spinach, broccoli, green beans, lettuce, cabbage, asparagus, and more. They are a good source of nutrients that are critical to the health of the body and hair. It is best to choose fresh raw green vegetables over frozen, canned, and/or cooked in order to obtain the maximum nutrient content. If your palates can't handle the raw taste, then opt for steaming the green vegetables over boiling or frying.

GREEN FOR THE BODY:
Research has shown that a daily serving of leafy green vegetables may help to reduce the risk of diabetes and "fight off osteoporosis, heart disease, arthritis, and several types of cancer". Leafy green vegetables, such as spinach and asparagus, are a good source of vitamins A and C, magnesium, and folate. (NOTE: Spinach contains a substance that reduces iron and calcium absorption; thus, it is best to eat spinach with vitamin C-rich food to improve that absorption.)

GREEN FOR THE HAIR:
The vitamin A and C found in dark green vegetables (like spinach and green beans) are critical for sebum production. Sebum is an oily substance produced in each follicle to help remove dead skin cells, lubricate the scalp, and condition the hair. Additionally, there's a bit of iron and calcium in dark green vegetables which are essential for hair growth.

HOW I GET MY GREEN:
Raw red leaf lettuce; Raw fresh spinach; steamed frozen spinach; steamed frozen broccoli; One-A-Day Women's Multi-vitamin. Shopping for asparagus this week!

To see what you're getting from your green, check out www.nutritiondata.com. This site allows you to see the nutrition content of various foods.

Sources:
DIABETES & DIET
DIABETES, FRUITS, & VEGGIES
ON GREEN VEGETABLES
HAIR FOODS
IRON & HAIR LOSS
SEBUM

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