Foods to eat when stressed

We have all been there…you know being stressed and turning to our close friend “FOOD”. Turning to food when we are stressed is a natural response for our bodies when we feel pressures of life. But has anyone ever told you that turning to certain foods when stressed is not a bad thing at all. I have 5 foods that will actually help you at your most vulnerable times when stressed! Now lets take a look at what foods these are and get you back to your life!

Walnuts Usefulness: Lowers Blood Pressure
Consuming walnut oil over a six-week period lowers both resting blood pressure as well as blood pressure responses to stress. The first to connect walnut oil consumption with reducing blood pressure during stress. This is important because we can’t avoid all of the stressors in our daily lives. A dietary change could help our bodies better respond to stress. For those whose hearts are already working overtime thanks to high adrenaline levels this is welcomed news. It is recommended we get 1 ½ oz per day.

Oatmeal Usefulness: Promotes Steady Serotonin Production

Low serotonin levels can mean headaches, loss of appetite and depressed feelings. Raising serotonin levels can mean dealing with stress through increased energy levels and improved mood. Complex carbohydrates promote steady serotonin production. When you drink sugar-sweetened beverages or have a candy bar, you start a vicious circle where tryptophan produces serotonin and blood sugar spikes then falls, so then you’re sleepy and go back to candy bar, and round and round. However the balanced serotonin production that the fiber from whole grains like oatmeal provides slows digestion and thus gives you long term support

Salmon  Usefulness: Suppresses Adrenaline Production

Extended periods of physical or psychological stress produces the fight or flight hormone adrenaline. Omega-3 fatty acids can help suppress the production of adrenaline. Too much adrenaline causes nervousness, mood swings, and aggression. Lowering adrenaline is as simple as eating foods high in omega-3 fatty acids. We should be eating at least two 3 ½ oz servings of cooked fatty fish like salmon a week.

Tea  Usefulness: Lowers Cortisol

Daily cups of tea can help people recover from the stresses of everyday life quicker. Prolonged high levels of cortisol can lead to heart disease and other health problems. Drinking tea has traditionally been associated with stress relief.

Spinach Usefulness: Regulates Blood Sugar Levels

Having too little magnesium can result in headaches, anxiety and fatigue. Eating one cup of spinach provides up to 40% of the daily recommended value of magnesium, a mineral that helps regulate blood sugar levels. Because type 2 diabetics typically have low magnesium levels, eating spinach could improve the effects of the disease. Healthy adults stand to enjoy better eyesight, digestion and controlled appetite. The additional vitamins and minerals that spinach provides, makes it worthwhile to eat up daily.

Diet for Acne Prone Skin

Problem skin is affecting everyone in the world. Unless you are one of those lucky people with flawless skin! If you are you do not realize how lucky your are. I myself am not that lucky! I have a tough time with my skin..especially with pimples. I do not have time to do a 6 step acne fighting process every morning, afternoon, and night. So I have went on the search to find us unlucky people who do not have time for an entire process 3 times a day! So if you are looking to clean up your acne or even just those stubborn unwanted few pimples lets make a change.. in our DIETS! Everything we eat and drink have a great impact on our precious skin. I am not talking about just cutting out oily foods. I am not going to tell you just taking my 5 tips on what to and what not to put in your body will cure your acne forever. But it will definitely help. I know because I have tried!  Most of us just need to know what we can do to help ourselves help our skin! There are also foods that can make your acne worse, so naturally you want to avoid these foods right? Well take my 5 tips!

1. Milk is not your friend

If you are a teenager who has problem skin and supper from acne then you must know milk is good for babies and young children, but not so good for teenagers like yourself. And, surprisingly, it is not the fat in milk that makes it a problem. Milk contains certain hormones that can cause acne breakouts. Now don’t get me wrong milk is great for you and you need calcium in your diet so that doesn’t mean that you should not drink milk all together! Try your coffee or hot chocolate with cream or milk, or a bowl of cereal every now and then. This wouldn’t do your skin any harm. But don’t drink more than a glass of milk a day if you are trying to avoid pimples!

2. Reduce sugar intake

For some people excessive sugar intake will make their acne worse. This is not 100 percent scientifically proved, but many doctors suggest that excessive sugar can worsen acne. Chocolates, sweets and soft drinks are loaded with sugar. Try to cut down on them, if not illuminate completely.

3. Fish oil helps to stop acne

Not only should you eat fish which is generally good for your health, but Omega 3 fats found in fish are essential for healthy skin and acne prevention. Best sources of Omega 3 are salmon, cod and tuna. Alternatively, you can take fish fat as a supplement. That is what I do because I am a vegetarian! And let me tell you these supplements can do wonders for not only your skin but for your hair as well!

4. Vitamins are important to prevent acne

Some vitamins are essential for acne diet. Most important are Vitamin B5 and Vitamin A. In high doses Vitamin A gives great results to cure acne. But it can be toxic, so you shouldn’t take it without consulting your doctor. Vitamin E is also essential for good healthy skin. You can get an acne vitamin complex. A good multivitamin pill a day would also do the trick. And, of course, eating fresh fruit and veggies can help with vitamin intake, but you already knew that! So go ahead and eat your vitamins!

5. Zinc is great

Eat eggs, whole grains and mushrooms! They are a great sources of Zinc. Zinc can help reduce acne. The reason it can help is because is busts your immune system, helping your body cure acne naturally.

Try to follow these tips for at least two weeks and you should see that your blemishes reduce and acne may be clearing up. If you have an acne prone skin, it pays off to keep acne diet even when you don’t have a breakout.Follow these diet suggestions to keep acne under control! Good luck.

Green Tea Goodness

Everyone is talking about it, and you know what I am talking about you? I will give you some hints… it is amazing, makes you feel great, and always makes you want more! You guessed it! GREEN TEA! Not only does it taste great but it is so great for you! There are so many benefits of green tea. And with over a decade of research on the health benefits of green tea, it’s easy to see why so many people regularly drink it!

Just to name the obvious it’s potential as a cancer cure and fighting off heart disease to lowering cholesterol, burning fat, preventing diabetes and strokes, green tea has a lot of use in a healthy, balanced diet!

Green tea is made using the leaves of the Chinese Camellia sinensis plant that are then applied to heat quickly after picking, either by steam or by dry cooking in hot pans. Whether or not you choose to drink green tea daily, choose a high quality health supplement that includes green tea as an active ingredient, or do both combine the two together for the best possible results! There has never been a death from over dosing on green tea. The majority of green tea benefits seem to stem from the powerful antioxidants, called catechins, which scavenge your cells for free radicals that could otherwise damage DNA, and contribute to cancer, blocked arteries and blood clots.

Green tea’s impact on cancer and heart disease seems very promising, and many people have experienced life changing benefits as a result of taking it daily. Below is a comprehensive list of benefits you will recieve with a regular dose of green tea.

  1. Lowers your risk of cancer.
  2. Eases the pain of rheumatoid arthritis
  3. Stabilizes your cholesterol levels..
  4. Prevents cardiovascular disease..
  5. Boosts your immune system.
  6. Promotes weight loss.
  7. Reduces tooth decay.
  8. Effective in the treatment of multiple sclerosis.
  9. Slows the onset of Alzheimer’s and Parkinson’s disease
  10. Fights the cause of allergies in your body.
  11. Helps to fend off infections.
  12. Reduces and prevents acne.
  13. Slows the aging process to prevent wrinkles.

Chocolate’s Benefits

For years chocolate was bad for us, causing acne, cavities, weight gain, and tight clothing. Now scientists are claiming that eating dark chocolate can lower your blood pressure(Who Knew). We can all remember our mothers or fathers telling us we must eat certain foods because they were good for us. Drinking milk would make our bones strong, eating spinach would make our muscles appear, eating liver would keep our blood healthy, and eating carrots would keep our eyes perfect.

The reason our parents told us those things was to get us to eat foods we wouldn’t otherwise have put near our mouths. Unless, of course, your mouth was near the trash can, toilet, or that plant in the dining room which mysteriously kept dying haha. How else could they have gotten us to choke down tuna casserole other than by telling us fish was brain food, which turns out to be correct as long as you don’t mind a bit of mercury lurking in your gray matter. But along with clothing styles, shoes, and car types, things have changed. For years the word was that chocolate was bad for us. Now once again things have really changed! scientists are claiming that eating dark chocolate can lower your blood pressure. It’s true. Apparently it has lots of polyphenol, which is the same substance that makes red wine good for you. Wouldn’t it be nice to find a way that red wine wouldn’t get us drunk, fat or hung over in the morning. That way we could all have lower blood pressure!

 We can pretty much buy anything chocolate now a days. We can purchase chocolate soap, massage oil, lip gloss, and even face masks. Many of people would agree chocolate is natures form of Midol. No word of a lie people around the world are actually paying good money to have their bodies coated with chocolate. All you have to do is find a salon which offers chocolate massages, chocolate facials, and a chocolate body rub, and many of them do these days. They claim chocolate’s built-in antioxidants help protect the skin from free-radicals. That’s not all, they also say chocolate protects the skin from pollution, sun damage, and alcohol consumption caused by drinking too much red wine in the hopes of lowering your blood pressure. And you thought chocolate just tasted good.We all know there’s not enough caffeine in chocolate to keep you awake when you need to cram for that test or finish your taxes. But it may just help you from getting cancer. You can get many of these same benefits if you do this at home!

What exactly is post traumatic stress disorder?

Post traumatic stress disorder, or PTSD, is a new name for a very old condition. In the earlier 1900s, it was known as “shell shock” or “battle fatigue.” Before then, it did not have a name. In PTSD, a witness or victim of a terrible event or tragedy is so haunted by memories of the event that personal health and personality is affected. Research suggests that as many as 10% of the population will be affected at one time in their life by this. Women are twice as likely to be affected as men. The specific type of trauma is important in gender.For example, women who have been physically attacked or threatened with a weapon are more likely than men to develop PTSD if exposed to the same trauma. However, women who are sexually assaulted are less likely to develop PTSD than men who are sexually assaulted.

Post traumatic stress disorder is an emotional illness that that is classified as an anxiety disorder and usually develops as a result of a terribly frightening, life-threatening, or otherwise highly unsafe experience. People who sufferer from this normally re-experience the traumatic event or events in some way. They tend to avoid places, people, or other things that remind them of the event, and are sensitive to normal life experiences. Although this condition has likely existed since human beings have endured trauma, PTSD has only been recognized as a formal diagnosis since 1980.

Almost half of individuals who use outpatient mental health services have been found to suffer from PTSD. Statistics have shown that children and teens reveal that up to more than 40% have endured at least one traumatic event, resulting in the development of PTSD in up to 15% of girls and 6% of boys. On average, 3%-6% of high school students in the United States and as many as 30%-60% of children who have survived specific disasters have PTSD. Up to 100% of children who have seen a parent killed or endured sexual assault or abuse tend to develop PTSD, and more than one-third of youths who are exposed to community violence (for example, a shooting, stabbing, or other assault) will suffer from the disorder.

Foods for healthy kidneys

It is one thing to eat a balanced diet for our precious bodies but it is another to ea the right foods for our kidneys! There has been so much study put into the “super foods” we should be eating for good kidney health. If you would like to understand why they’re called super foods, we first have to understand oxidation and free radicals. Oxidation is a normal bodily process for producing energy and is part of many chemical changes in your body. However, it can sometimes lead to the production of molecules called free radicals. Free radicals are unstable molecules that bounce wildly around inside your body, damaging proteins, genes and cell membranes. Free radicals are believed to contribute to aging and many chronic diseases, including cancer, heart disease and Alzheimer’s disease. I have some great news for you super foods contain antioxidants that help neutralize free radicals! Even in low amounts, antioxidants can help slow or stop the rate of oxidation caused by free radicals.

Super foods for your kidneys

Here’s a list of the top 15 kidney friendly super foods. These foods are good for everyone, not just people with kidney disease, so by using them in your family’s meals, you’ll be helping your loved ones enjoy good health too.

1. Red bell peppers

Red bell peppers are a good choice for those concerned about kidney health, because they’re low in potassium. In addition, they add color and taste to any dish, while packing a generous portion of vitamins A, C, B6, folic acid and fiber. They also contain the antioxidant lycopene, which protects against certain types of cancer.

2. Cabbage

Crunchy cabbage is the best vegetable filled with phytochemicals, chemical compounds found in certain fruits and vegetables. Phytochemicals work to break apart free radicals. Many phytochemicals are believed to combat cancer and support cardiovascular health. Inexpensive cabbage is a great addition to your eating plan, because it’s also high in vitamins K and C, high in fiber and a good source of vitamin B6 and folic acid, yet it’s low in potassium, so it’s especially kidney-friendly.

3. Cauliflower

Another kidney friendly super food is cauliflower. This cruciferous vegetable brings lots of vitamin C to your plate, along with folate and fiber. In addition it contains compounds that help your liver neutralize toxic substances. Cauliflower can be eaten raw with dip or in salads. Steamed or boiled, it can be seasoned and turned into a great side dish. You can even mash cauliflower as a dialysis-friendly replacement for mashed potatoes(sooo delicious)

4. Garlic

Garlic is good for reducing inflammation and lowering cholesterol. It also has antioxidant and anti-clotting properties. (Cooking garlic will not affect its antioxidant properties, but it will reduce its anti-clotting and anti-inflammatory effects.) If you’re following the dialysis diet, use garlic powder instead of garlic salt to add extra flavor to your meals without adding extra sodium. Garlic can be used in cooking many dishes: meat, vegetables or tomato sauce, for instance. Once you start cooking with garlic, you’ll wonder how you ever got along without it.

5. Onion

The onion is full of flavonoids, particularly quercetin. Flavonoids are natural chemicals that prevent the deposit of fatty material in blood vessels and add pigmentation (color) to plants. Quercetin is a powerful antioxidant that is believed to help reduce heart disease and protect against many forms of cancer. It also has anti-inflammatory properties. Low in potassium, onions are not only kidney-friendly but they also contain chromium, a mineral that assists your body with the metabolism of fats, proteins and carbohydrates.

6. Apples

We all know the old saying an apple a day keeps the doctor away! And it really does help keep the doctor away! High in fiber and anti-inflammatory properties, apples help reduce cholesterol, prevent constipation, protect against heart disease and decrease your risk of cancer. All apples can be eaten raw or cooked. Or get their health benefits by drinking apple juice or cider.

7. Cranberries

Cranberries are great for preventing urinary tract infections, because they make urine more acidic and help keep bacteria from attaching to the inside of the bladder. They’ve also been shown to protect against cancer and heart disease. Although we think of cranberries as a holiday side dish, cranberry juice can be enjoyed daily for added nutrition. Or toss a handful of dried cranberries into your cereal or salad. I love cranberries so much I could live off of them!

8. Blueberries

These tasty little berries get their blue color from antioxidant compounds called anthocyanidins. Blueberries get high marks for nutrition, thanks to natural compounds that reduce inflammation and lots of vitamin C and fiber. They also contain manganese, which contributes to healthy bones. Try blueberries on top off your cereal, whip them up in a fruit smoothie or enjoy them in a baked treat, such as muffins or crisp.

9. Raspberries

Raspberries contain a compound called ellagic acid, which helps neutralize free radicals. The berry’s red color comes from antioxidants called anthocyanins. Raspberries are packed with fiber, vitamin C and manganese. They also have plenty of folate, a B vitamin. Raspberries have properties that help stop cancer cell growth and the formation of tumors. Add fresh raspberries on cereal, or whip them up in a kidney friendly fruit smoothie.

10. Strawberries

Strawberries are rich in two types of antioxidants, plus they contain lots of vitamin C, manganese and fiber. They have anti-inflammatory and anti-cancer properties and also help keep your heart healthy. Like most berries, they’re wonderful on cereal or in smoothies. Add whipped topping for a quick dessert, or puree them for a fresh addition to pound or angel food cake.

11. Cherries

Cherries are filled with antioxidants and phytochemicals that protect your heart. When eaten daily, they have been shown to reduce inflammation. Fresh cherries make a delicious snack. Of course, cherry pie is a popular dessert, but there’s also cherry crisp, cherry cheesecake and even cherry coffee cake. Cherry sauce makes a nice accompaniment to lamb or pork.

12. Red grapes

The color in red grapes comes from several flavonoids. These are good for your heart, because they prevent oxidation and reduce the chance of blood clots. One flavonoid in grapes, resveratrol, may boost production of nitric oxide, which increases muscle relaxation in blood vessels for better blood flow. Flavonoids also help protect you from cancer and prevent inflammation. Choose those with red or purple skin grapes for the highest flavonoid content. Eat grapes as a snack. When frozen, they make a good thirst-quencher for those on a fluid-restricted diet. Add grapes to fruit or chicken salad. Or drink grape juice.

13. Egg whites

Did you know that egg whites are pure protein? They provide the highest quality protein there is, along with all of the essential amino acids. If you’re on the kidney diet, it’s good to note that egg whites have less phosphorus than other protein sources, such as egg yolks or meats. Use egg whites for omelets or egg white sandwiches. You can also add them to smoothies or shakes. Hard boil eggs and use the whites to use in tuna or green salads.

14. Fish

Another high-quality source of protein is fish. Besides being a great source of protein, fish contains anti-inflammatory fats called omega-3s. These healthy fats help prevent diseases, such as cancer and heart disease. They also help lower LDL (the bad cholesterol) and raise HDL (the good cholesterol). The types of fish that have the most omega-3s are salmon, albacore tuna, mackerel, herring and rainbow trout.

15. Olive oil

Research has shown that people who use olive oil instead of other types of oils tend to have lower rates of cancer and heart disease. This is believed to be due to olive oil’s many good components: oleic acid, an anti-inflammatory fatty acid which protects against oxidation and polyphenols and antioxidant compounds that prevent inflammation and oxidation. Use virgin or extra virgin olive oil – they’re higher in antioxidants. Olive oil can be used in cooking or to make salad dressing, as a dip for bread and as a marinade for vegetables.

Yoga For a Sore Neck

If you can honestly say you have never had a sore or stiff neck before you would be lying! Everyone gets a stiff neck sometimes. Have you ever considered trying a natural way to heal your sore or stiff neck? Well if you haven’t you should maybe think about it. Yoga is what I am talking about. Often yoga can help. Of course, before you do anything, it’s important to know if your neck pain is the sign of something more serious.

Make sure to see your doctor if:
• Your neck pain persists for more than three days or keeps coming back.
• You suffer from neck pain in a fall or accident
• Neck pain is associated with nausea or dizziness.

Yoga Exercises for NECK PAIN TRY! If you have gotten the okay from your doctor and you want to try a natural remedy for your neck pain try these yoga exercises. With any luck they will help strengthen muscles and increase flexibility in your neck. Even gently exercising your neck helps lubricate and speed nutrients to the area.

Neck Stretches
Follow these steps when practicing neck stretches:
• Start in seated position (cross legged)
• Sit up tall, reaching up through the top of the head
• Draw shoulders back
• Exhale, drop chin towards chest, keeping elbows and shoulders pulled back
• Inhale, raise the head back to center
• Do this five times, then on the last exhale, drop the chin and stay in this position for three breaths, breathing through the nose
• Inhale, raise head back to center
• Exhale, slowly drop right ear towards right shoulder
• Inhale, raise head back to center
• Do this five times, then on the last exhale, drop the ear towards the right shoulder and stay in this position for 3 breaths
• Inhale, raise head back to center
• Repeat on left side

Half-Circles
Rolling your head around in a full circle as some people do to “loosen” their neck muscles can actually cause more damage! So always avoid it. The neck is not a ball and socket joint and is not meant to move around in circles. However, half circles in the front can be done instead. To do this, first drop your chin to your chest. Move your chin towards the right shoulder then back to your chest. Then move your chin towards the left shoulder and back towards the chest. Repeat this movement three to five times.

Shoulder Moves
Hunch your shoulders as high as possible, then let them relax completely. Repeat this movement 5-6 times. Next, roll your shoulders in a backwards circular motion (lifting shoulders up, squeezing them back, dropping them down and then bringing them forward again). Repeat this motion 5-6 times, then move your shoulders in a forward circular motion. All these shoulder movements help to relax the muscles in your neck and upper back. Many of us hunch our shoulders unconsciously much of the time. Notice how they feel when they are relaxed and try to keep them this way.

Chest Expander
Stand up with your feet close together. Bring your hands behind your back and interlace your fingers. Tuck your tailbone in, so you don’t arch your low back too much. As you inhale, lift your hands away from your tailbone. Squeeze your shoulder blades together and you lift your arms and stay in this position for 3-4 breaths. On your next exhale, lower your arms back down. This exercise helps strengthen the muscles in your upper back and relieve tension in your upper back and shoulders.

Arm Lifts
Bring your arms straight out in front of you with your palms facing each other. As you inhale, reach your arms overhead, bringing your arms next to your ears, if you can do so without any pain. As you exhale, bring your arms back down in front of you. Repeat 4-8 times. This helps to relieve tension and build strength in the muscles in the upper back.

Press It
Place the palm of your hand against the back of your head and gently press while resisting with your head. Hold for a count of ten. Repeat with your palm on your forehead. Now place the palm of your right hand against the right side of your head and press, again resisting the movement with your head. Repeat on the left side. This exercise helps to strengthen the muscles in your neck and makes them less prone to strain.

Prevention is the Key
There are many things you can do in your every day life to prevent neck pain in the future.

1) Improve your posture
Sit and stand, so your head is properly aligned over your shoulders. Many of us tend to drop our head to look down at what we are reading or writing or have our computer situated in a way that forces us to tip our head forward. But, poor posture isn’t just how you sit and stand. It’s how you hold your body when you function—moving, sitting, standing, bending or lifting. It’s how you hold your body while you are active or inactive. To maintain good posture: Sit up straight and tall, raise your chest up, relax your shoulders down and pull your head back so that your ears are directly over your shoulders, not in front of them.

2) Hold the phone
Rather than propping the phone between your head and shoulder—which can strain the soft tissues in your neck and the muscles in your upper back—hold the phone in your hand. Or better yet, buy a headset or speaker phone.

3) Check that pillow
The wrong pillow is a common cause of neck pain. But rather than taking someone else’s advice, try different ones and find one that works best for you. Any cervical pillow that provides support to the neck ligaments can be very helpful. Avoid pillows that push your head forward. You may also want to try a cervical roll, which is designed to slip under your neck while you’re sleeping, reducing strain on neck joints.

Egg Diet

Have you heard of the Egg Diet? Well if you are one of the few you must know the Egg Diet has become increasingly popular due to reports that some well-known people and celebrities have successfully lost weight by eating only eggs.

Egg Diet Basics

There are several versions of the Egg Diet that people have posted on the internet. But the most popular version of the diet does not actually consist of eating only eggs but it does involve getting the majority of your protein from egg. This diet is basically a variation on the Atkins diet where the focus is on restricting carbohydrate intake. In this version of the diet you eat two or more eggs for breakfast along with, grapefruit, low carbohydrate vegetables or lean protein.

Lunch and dinner includes either another serving of eggs or a small portion of lean protein such as fish or chicken. Salads and low carbohydrate vegetables are usually allowed as desired however fruits are generally limited to one to two serves daily. Other carbohydrate foods such as bread, pasta and potatoes are strictly limited.

Recommended Foods

Eggs, lean protein, low carbohydrate vegetables, grapefruit, and crystal light.

Exercise Recommendations

Exercise is not a requirement for following this diet plan.

Costs and Expenses

This is a relatively inexpensive diet plan and the only cost may be that the grocery bill is slightly increased due to the need to purchase extra lean proteins and fresh vegetables.

Pros

  • High protein, low carbohydrate diets help to reduce appetite.
  • High protein diets increase the rate of calorie burning.
  • Eggs are a good source of protein and vitamins.
  • Studies show that eating eggs for breakfast increases weight loss.

Cons

  • Not a healthy or balanced approach to eating.
  • Eliminates entire food groups and many vegetables.
  • Lack of carbohydrates will make it difficult to engage in strenuous physical activity.
  • Many people experience fatigue and nausea during the first few days of the diet as the body adapts to a reduced intake of carbohydrates.
  • Eating a lot of eggs can cause constipation, flatulence and bad breath.
  • Dietary boredom may reduce ability to stick with the program.
  • Not sustainable as a lifestyle plan for healthy weight management.
  • Likely that any weight loss will be regained upon a return to normal eating.

Conclusions

The Egg Diet is essentially a crash diet, especially the version that does not allow for nutritional variety. Although rapid weight loss will probably occur it is most likely that all of this weight will be regained upon the completion of the diet. Obviously eating eggs alone is not a healthy way to lose weight and the extreme version of this diet is very dangerous for health. Dieters risk not only nutritional deficiency but also severe disruption to their health and well-being!

Healthy Hair Healthy Foods!

Eating right can help make your hair shine. And luckily, lots of the picks that are good for your body’s health are good choices for your hair. If you are like myself you will do anything to get beautiful hair

Salmon. Fish is full of protein, which is the chief component of hair. Oily fish like salmon contains beneficial omega-3 fatty acids that can help prevent a dry scalp, as well as vitamin B-12 and iron.

Beef, lamb, and oysters. These foods can supply your body with zinc, which can give your hair a boost.

Chicken and turkey. Poultry is packed with protein; it’s also rich in iron.

Eggs. Eggs are another food that’s rich in protein; they’re also a good source of vitamin B-12 and biotin.

Milk, yogurt, and cheese. Dairy products are plentiful sources of calcium and protein. Choose low-fat or fat-free versions so your waistline and hair can both benefit.

Nuts. Cashews, pecans, and almonds are full of zinc. Walnuts contain zinc too, along with alpha-linolenic acid. And Brazil nuts provide the mineral selenium, which can help keep your scalp healthy. Many nuts contain B vitamins as well.

Flaxseed. Add ground flaxseed to cereal to boost your consumption of beneficial omega-3s.

Sunflower seeds. Choose these for a snack  it has benefits for your hair because of its B vitamin content.

Olive oil. This healthy oil contains beneficial vitamin E, so use it for your sautés as well as your salads.

Lentils and kidney beans. Legumes like these supply the protein your hair needs for growth; in addition, they provide iron, zinc, and the B vitamin biotin.

Whole grains. Whole grains are full of B vitamins, iron, and zinc. The foods to choose are whole-grain breads, breakfast cereals, and pasta. Other good whole-grain sources are oatmeal, brown or wild rice, buckwheat, and plain popcorn.

Avocado. Eat avocado to get a good dose of vitamin E!

Broccoli, spinach, and chard. Dark green leafy veggies are full of vitamins A and C. Your body uses these foods to produce sebum, the oily secretion on your scalp that works like conditioner. These veggies also pack iron and calcium.

Carrots, squash, and sweet potatoes. The vitamin A in orange vegetables can help keep your scalp healthy. Apricots are a good choice, too.

Cauliflower and cabbage. These vegetables provide silica, a mineral that may help protect your hair against loss and breakage.

Onion and garlic. Your hair will benefit from the bioflavonoids contained in these flavorful allium vegetables.

Oranges and grapefruit. All the citrus fruits, in fact, are good sources of vitamin C, which helps your body absorb iron.

Water. Drink plenty of water to keep your hair and your body well hydrated.

A balanced diet that’s heavy on fruits, vegetables, whole grains, and low-fat dairy foods is a great choice for the health of both your body and your hair. Choose a mix of the foods on this list to ensure a healthy head of hair. If you’re considering taking supplements to make sure you’re getting enough of any of these vitamins or minerals, talk to your doctor. Some can be dangerous in high doses. Choose the right foods, such as the ones listed here, and you’ll have beautiful hair to complement your healthy physique.

10 Best Foods For Your Skin

Are you on the hunt to find foods that actually have been proven to give you healthier skin? If you are like myself you have tried every facial cleanser, toner, and mostirizer. There is no need to continue searching because I have done the research for us. A healthy and balanced diet can shield your insides from all sorts of bad health issues. But it can also protect your outside. The right vegetables, nuts, seeds, oils, fish, teas, and chocolates can shield your skin from the ravages of the environment, time, and even cancer. To address every skin woe, from wrinkles, to acne, to dryness. Read on to find out the top 10 best foods for your skin!

1) ALMONDS

Almonds are packed with vitamin E, which helps defend against sun damage. Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds) and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals.

2) LOW FAT YOGURT

Low fat dairy products are full of vitamin A. This essential vitamin does wonders for our skin. If you have a thyroid problem or diabetes that’s another reason for you to stock up on organic law fat yogurts!

3) OLIVE OIL

It goes without saying that you should already be using olive oil instead of butter (or heaven forbid, lard) when you cook, but did you know that it’s good for your skin as well as your waistline? By substituting saturated fats found in butter for healthier unsaturated fats you will help protect your skin from the inside out, banishing dry skin and wrinkles in the process!!

4) BEETS

Do you see dark circles under your eyes when you look in the mirror? This could mean that your diet is lacking in iron and eating a diet that is rich in fruit and vegetables is a good way to reverse the unsightly problem. Beets, or beet juice, is particularly good, so don’t hold back!

5) DARK LEAFY GREENS

Greens such as spinach, cabbage, kale and watercress are simply magnificent for your skin. Packed with antioxidants and vitamins A, C, E and iron, they keep your body healthy and your skin radiant. Leafy greens also contain B vitamins, which are known to boost energy levels and give you an extra healthy glow.

6) CITRUS FRUITS

Vitamin C is great for your skin, but your body isn’t good at producing or storing it so you have to give it a helping hand. If you want to avoid early ageing, eat as much citrus fruit as you can; they help to keep collagen (which stops skin from drooping) levels high and protect you from lines and wrinkles.

7) GREEN TEA

Green tea is frequently used as an ingredient in face creams because it is overflowing with antioxidants which plump up your skin and leave it looking ultra-healthy. Try and wean yourself off regular tea and on to this herbal wonder instead.

8) SQUASHES

Packed with vitamins A, which fights infections and is therefore good for preventing acne, and C, which we already know boosts your collagen supply and gives you a stunning complexion. It’s difficult to know what to do with them some time, so if in doubt, make soup!

9) AVOCADOS

Avocados have a bad reputation for being high in fat, but it is totally unfair! This scaly fruit is high in fat, but once again it is the good kind, or monounsaturated fats that are good for the complexion. If you suffer from dry or unhealthy looking skin, there are few better foods to pack into your diet.

10) BERRIES

Once again, it’s those amazing antioxidants and vitamins C and E in berries that keep your skin looking fresh, smooth and hydrated. And unlike some of the foods that are good for your skin, such as cabbage, they are amazingly tasty and simple to introduce them to your diet. Sprinkle them on your porridge or breakfast cereal for a skin-boosting start to the day.