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How To Eat Well This Holiday Season

Filed Under: Ask The ND,General Wellness & Wellbeing,Nutrition at 10:00 am | By: Jeremy Michael, Contributing Author
iStock_000076793023_SmallI can’t believe the holiday season is just around the corner. Before we know it, we’ll be dusting off the decoration boxes, preparing our shopping lists, wrapping gifts and spending time with family, friends and loved ones.

The stretch from Halloween to New Year’s is a difficult one. It offers a lot of temptations when it comes to eating and drinking. Even the most disciplined individuals can struggle to stay on track. There seems to be a stigma that it’s “ok” to overeat and overindulge throughout the holidays. Remember healthy eating isn’t necessarily about avoidance, it’s ok to enjoy your favorite dish, snack or dessert but moderation is the name of the game. And be mindful! This busy time of year can also lead to a significant decrease in our physical activity levels. But this doesn’t have to be the case. Here are some tips on how to have a healthy holiday season.

Tips For Healthy Eating

  • Know your numbers! In order to maintain a healthy weight you need a balance between the amount of calories you consume and the amount of energy/calories you burn off.
  • When you arrive at a holiday party, check out all the options for food and make a plan on what you are going to enjoy.
  • Eat mindfully. Use all your senses and be in the moment. Pay attention to the food you’re eating. Minimizing distractions allows us to notice our body’s cues like satiety, and may help to reduce overeating.
  • Try wearing tighter fitting clothes to keep you more mindful of how your stomach is feeling.
  • Don’t skip meals. Individuals who skip meals to save calories for a larger dinner are more likely to overeat.
  • Offer to bring a healthy dish to the holiday party or dinner.
  • Cut back on unnecessary calories such as gravy, butter, cheese, sauces, whip cream and other toppings.
  • Alcoholic beverages like wine, eggnog and beer are full of calories. Reduce the number of alcoholic beverages you drink by switching between alcoholic and nonalcoholic drinks.
  • Bring your own plate. This may sound strange but there are many dishes on the market right now that can help you control your portion size and prevent overeating.
  • Try eating off a different color plate then your food. Research has shown that the high contrast between food and the color of the plate used causes individuals to put less food on their plates.

Health Consequences Of Overeating

  • Simple sugars found in sodas, candies, cookies and other processed treats can do harm to our body. An example of this is the link between sugar and the immune system. The immunosuppressant effect of sugar starts less than thirty minutes after ingestion and may last for five hours.
  • Even short term overeating can have lasting effects. Research has shown that short term overeating (such as a 4-week period) coupled with a decrease in physical activity can lead to an increase in body weight as well as fat mass that lasts long after the short binge.
  • Long term overeating can lead to heart disease, diabetes and other chronic effects.
  • Short term effects of overeating may include nausea, feeling winded, bloated or gassy, drowsiness or heaviness in your stomach. Lastly, because overeating pushes blood toward the digestive tract, your heart may have to work harder.


What To Do If Your Plans Fail

We all know exercise is important to maintaining health, but did you know that it may also help after you have overeaten. One research article found that 15 minutes of walking about a half hour after a meal may help to control blood sugar levels. To really see the benefits of walking, one must do this after every meal. Another study found that a brisk walk for 30 minutes right after a meal was more effective for weight loss than waiting one hour after eating. Make sure you’re comfortable and aren’t experiencing any discomfort from overeating before you go out for a walk.

So you read this “How To” and had a whole plan on how to prevent overeating. You scoped out the party, ate foods in the right proportion and tried to eat mindfully, but something with your plan went awry and now you have overeaten. Well that’s ok, in fact I wouldn’t worry. No, really, don’t worry. Researchers out of Canterbury have found that individuals that feel guilty after overeating are more likely to gain weight than those who don’t feel guilty. So for one night, if you eat a little more then you intended, don’t fret! Every day is a fresh start!

Happy Holidays!


5 Healthy Holiday Swaps

Filed Under: Nutrition,Recipes at 2:15 pm | By: Leah Hazuda, Contributing Editor
Family celebrationTis the season for…weight gain? It’s no secret that this time of year brings out the most delicious food with the most dreadful nutritional content. If you’re trying to stave off the seemingly inevitable consumption of excessive calories, it’s time to reevaluate what you’re eating. Bump up the nutrition and lower the calories this season with these 5 healthy swaps that will still make you look forward to your holiday meals!

1. Swap Candied Yams For Roasted Sweet Potatoes. Instead of having a serving (or two) of candied yams, offer to bring a healthier alternative. Roasted sweet potatoes with a little salt, pepper and olive oil is only around 100 calories per serving and you’ll also get the healthy vitamins and nutrients from the potatoes. Want to add a little sweetness? Sprinkle some cinnamon on them!

2. Swap The Casserole For Fresh Green Beans. The casserole may be delicious, but it has a high amount of fat and calories. Skip the cream of mushroom soup and French-fried onions and have fresh green beans instead. Roast them with a little olive oil, garlic, salt and pepper and you won’t even think about what you’re missing. Yes, they’re that good.

3. Swap Eggnog For Apple Cider. Just one glass of eggnog can have up to 250 calories and a lot of saturated fat. By having apple cider, you will have instantly saved 100 or more calories and all the fat. Eggnog is definitely a seasonal favorite, so if you’re going to indulge, think moderation!

4. Swap Chocolate Chip Cookies For Meringues. Opt for a lighter sweet treat after a big meal with meringues. They don’t have to be boring. Try this recipe (my personal favorite) – Preheat the oven to 350 degrees and line two baking sheets with parchment paper. With an electric mixer, beat 2 large room temperature egg whites until foamy. Add 1/2 teaspoon cream of tartar and beat until fluffy. Add 2/3 cup of granulated sugar gradually (about 3 tablespoons at a time). Then add 1 teaspoon vanilla extract when half of the sugar has been added. Continue beating and adding remaining sugar until it is all dissolved. Fold in 1 cup of semisweet chocolate chips and then put a teaspoonful of meringue onto baking sheets, leaving 1-inch of space between. Place baking sheets in the preheated oven and turn the oven off. Leave the cookies undisturbed overnight!

5. Swap Alcohol For Spritzers. Did you know a full glass of wine can add on an extra 120 calories to your meal? Cut that number almost in half by replacing 2 oz of a 5 oz pour with club soda. You’ll still be festive, but with a lot less calories!


4 Tips For Healthy Hair

Filed Under: Beauty,Nutrition,Personal Care,Supplements at 3:45 pm | By: Leah Hazuda, Contributing Editor
iStock_000045748732_SmallHair coloring is supremely popular, especially for women. A study done by Clairol in 2008 revealed that 75% of American women dye their hair and that 88% of women feel their hair has an effect on their confidence. Although this study was done a number of years ago, just imagine what those numbers must be like now. Four years ago I started coloring my hair…well bleaching it to be exact. Three years of that was enough to do some serious damage to my hair. Now it’s been almost a year without coloring and the process of growing out the overprocessed, unhealthy leftovers is still underway. The only way it will ever be permanently gone will be for me to be patient and let it grow until I can cut every last dyed piece off.

This process is what started my research into what makes hair grow. I wanted to know what I could possibly do to grow my hair out as quickly as possible and I was willing to try anything. So I looked around, watched videos, read articles, and experimented. Here’s what I learned over the better part of a year trying to get back naturally healthy hair.

1. Conditioning is Key. Since bleach dries out hair and everyday styling can be harsh, it was really important for me to moisturize and condition my hair. One of my favorite products to use for this is coconut oil. Not only does coconut oil moisturize hair, but it helps strengthen and protect hair as well. To use, melt the coconut oil and massage into hair, leaving on as long as possible as the benefits only increase with time. Shampoo to remove the oil and you’ll instantly feel the benefits!

2. Eat a Healthy Diet. A diet rich in protein, vitamins and minerals is essential to healthy hair growth. Make sure to include foods high in vitamins A, B, C, and E, iron, zinc, magnesium, selenium and even omega-3 fatty acids. Adding in a variety of foods like milk, poultry, eggs, fish, whole grains, spinach, broccoli, carrots, avocado, oranges, and nuts are great to help nourish your hair and scalp. Overall, eating a healthy diet matters. Make sure to feed your body healthy and nutrient foods.

3. Use Natural Hair Care Products. Look for products that are free from parabens, pthalates, preservatives, and SLS as these potentially dangerous chemicals have been associated with negative health impacts. The best thing you can do? Keep them off your hair. There are many great natural shampoos, conditioners, and styling products that work just as well as the standard products!

4. Supplement If You Need To. Trying everything but still not seeing a significant difference? Maybe a supplement can help. I started taking biotin (part of the B-complex vitamins) to help support my healthy hair growth since it’s water soluble (we excrete what we don’t need) and hasn’t been shown to have side effects. Other recommended supplements to support healthy hair growth – vitamins A, C, D, E, and zinc. Don’t forget to talk to your doctor if you’re thinking about starting a new regimen of supplements! Remember, you can’t replace a bad diet with supplements so it’s best to use a combo approach.


New Brand Spotlight: TurboPUP

Filed Under: Nutrition,Pet Care at 7:22 am | By: Mauricio Matusiak, Senior Editor
TurboPupLucky Vitamin is happy to introduce a premium brand of nutritional bars designed especially for pets to our customers: TurboPUP.

TurboPUP is a unique brand that offers a complete line of canine meal bars on the go. The company has crafted nutritional bars made with only all-natural, top-quality ingredients. These compact meal replacements are perfect for your dog wherever you go.

TurboPUP bars provide all the nutrition needed for active dogs as they have been formulated to exceed AAFCO standards for all stages of life for dogs with added vitamins, minerals and omega-3s. Packed with 28 grams of protein, these unique bars are the ideal meal on the go. Each TurboPUP bar has 250 calories and are baked with 93% pure whey protein isolate, a highly digestible form of protein with a complete profile of amino acids. Using isolate is very important for dogs as lactose, which can be problematic for dog’s sensitive stomachs, is filtered out when it is made. Just like humans, dogs are unable to make all the amino acids needed for repairing muscle and tissue but whey protein contain all the essential amino acids needed for this process.

Additionally, TurboPUP is the official dog food of the National Association for Search and Rescue and the company donates 5% of all profits to organizations supporting veteran and canine causes.

You can save even more when you purchase TurboPUP products at Just enter the promotional code NOV15NEW15 at checkout to save 15% on all items of this new brand.


How To Avoid GMOs

Filed Under: Ask The ND,General Wellness & Wellbeing,Health Foods,Nutrition at 10:00 am | By: Jeremy Michael, Contributing Author
iStock_000076092929_MediumThey surround us every day and many of us don’t know what they are or where they came from. They lurk in our supermarkets waiting for us to consume them. Genetically modified organisms or “GMOs” as they’re called, are living organisms whose genetic material has been altered in a way that doesn’t occur naturally. But what does that mean? In simpler terms, it means the food has been altered by scientists. For example, apples that are less prone to browning, plants that are genetically altered to be more resistant to insects and plants that contain more nutrients.

More than 60 nations require labeling of genetically modified foods, however the US isn’t one of them. In fact, GMOs are in as much as 80% of conventional processed foods in the United States. GMO ingredients can now be found in foods, baby formulas, beverages, personal care products, supplements and much more.

Benefits to Avoiding GMO Foods
While some scientists and researchers believe GMO crops are safe and may have their own benefits, this might not be the case. Many of the foods engineered for GMOs worldwide are engineered for herbicide tolerance. As a result, there have been large increases to the number of herbicides applied to GMO crops. The most common herbicide used on genetically modified crops is Glyphosate, which has been labeled as a “probable human carcinogen” by the International Agency for Research on Cancer. Several studies have also found that GMO foods can harm the kidneys, liver, heart and other organs, as well as introduce new unanticipated allergies. These crops have also caused problems for farmers, including herbicide-tolerant “superweeds”, compromised soil quality, and crops that have shown an increase in susceptibility to disease.

High-Risk Crops for Being Genetically Modified:
– Corn
– Soy
– Alfalfa
– Canola
– Cotton
– Papaya
– Sugar Beets
– Zucchini and Yellow Summer Squash

Hidden Ingredients That May Contain GMOs:
Amino Acids
– Aspartame
Vitamin C
– High Fructose Corn Syrup
– Maltodextrins
– Xanthan Gum
– Monosodium Glutamate

Tips to Avoid GMOs:
– Look for foods that are Non-GMO Project verified
– Choose foods that are Certified Organic or “100% Organic” as they cannot include any GMO ingredients
– Know your ingredients and avoid the at-risk foods & ingredients
– Dairy products can be derived from cows injected with GM bovine growth hormone; look for labels with no rBGH, rBST or artificial hormones
– Most frozen fruits and vegetables are non-GMO unless from one of the high-risk crops
– Check packaged foods such as breakfast cereals, chips, baking mixes and protein bars to see if they GMO ingredients

LuckyVitamin makes it easier for you to find non-GMO products! We carry over 3,000 Non-GMO products you can easily search for using our “Specialty” tab. We’re also a proud sponsor of the Non-GMO Project!


Healthy Fall Desserts

Filed Under: Health Foods,Nutrition,Recipes,Uncategorized at 8:00 am | By: Jessica Justh, Senior Editor
sweetFall is in the air, and that means pumpkin season is here! So whether you’re raw, vegan, gluten-free or just want a healthy post-workout shake, we’ve got something for you. Here are three recipes to satisfy your sweet tooth without sacrificing your healthy eating goals. Oh, how sweet is!

Gluten Free Pumpkin Molasses Cookies



  1. Preheat oven to 350
  2. Mix with an electric mixer the pumpkin puree, the vegan buttery spread, sugar, cream cheese, vanilla extract and blackstrap molasses
  3. In a separate bowl, whisk all the dry ingredients bowl
  4. Fold wet into dry and mix on medium speed until combined
  5. Let dough chill in the refrigerator for about an hour
  6. Roll the chilled dough into small balls and roll with some extra sugar
  7. Place the dough balls on parchment lined cookie sheet
  8. Bake for 10-12 minutes

No Bake Pumpkin Cheesecake





  1. Soak the cashews in water for one hour, drain and set aside
  2. Pulse the crust ingredients in a food processor for one minute
  3. Firmly press mixture into a loaf pan and place in freezer
  4. Pulse cheesecake ingredients until smooth consistency
  5. Spread cheesecake mixture on top of crust and freeze for about two hours
  6. Cut into squares when ready to serve

Healthy Pumpkin Smoothie




Blend until smooth and top it off with a dash of cinnamon



A Lunch Smoothie That Actually Keeps You Full All Afternoon

Filed Under: Health Foods,Nutrition,Recipes at 3:16 pm | By: Kim McCorkell, Senior Editor

This recipe is my go-to lunch for a busy day! I love having Vega Protein & Greens in the house when I don’t have time to pack a lunch, let alone think. Simply add and blend all the smoothie ingredients together and go. Super simple, right? Rest assured you know you’re going to have a powerful (and delicious) plant-based meal to last throughout your day. Don’t forget the seasonal veggies as a side to add some extra fiber and crunch to your meal. Enjoy!

12 oz unsweetened almond milk
1 heaping Tbsp chia seeds
1 small banana
1 scoop Vega Protein & Greens Chocolate
2 handfuls of fresh greens – for added ‘fullness’ (whatever you have in the house is fine)
1 Tbsp raw cacao powder (optional)

Raw seasonal veggies or a handful of pumpkin seeds or other seeds/nuts of choice to munch on.


Sweet Treats for a Gluten-Free Lifestyle

Filed Under: Gluten Free,Nutrition,Recipes at 9:00 am | By: Leah Hazuda, Contributing Editor
iStock_000046279286_SmallFinding out you’re gluten-intolerant can be a bit devastating. I’ve seen my mom go through a transition from eating whatever she desired to eating gluten-free. About 10 years ago, my mom was diagnosed with Celiac disease, the autoimmune disorder where eating gluten can “attack” and damage the lining of the small intestine. It can be pretty difficult to hear the news that you can never eat gluten again. But once you stop mourning your gluten-filled food loves, you’ll start to feel better and realize that our culture is becoming better at accommodating a gluten-free lifestyle.

I don’t know about you, but fall is definitely my favorite season. This time of year can be especially difficult when thinking about all the delicious seasonally appropriate desserts that are not gluten-free friendly. The pumpkin and apple recipes are everywhere, but luckily as the awareness around Celiac disease spreads, more and more recipes are finding their gluten-free equivalent. Over the years I’ve tried a lot of not-so-great gluten-free dessert recipes with my mom, but with time, we’ve gotten better at gluten-free baking. Here are two of our favorite recipes to satisfy a gluten-free or even a non-gluten-free sweet tooth in the fall or any time of the year. With recipes as easy as these, just imagine how you could change them up and make them your own! Enjoy!

Spiced Apples

1/4 cup butter
5 large Granny Smith apples; peeled, cored and sliced
1 cup sugar
1 tsp. ground cinnamon

1/4 tsp. ground nutmeg

Melt butter in a large skillet over medium-high heat. Add apple slices and remaining ingredients. Saute 15 to 20 minutes or until apples are tender.

Peanut Butter Cookies

1 cup gluten-free peanut butter
1 cup of sugar
1 egg
1 tsp. gluten-free vanilla extract

In a mixing bowl, combine the ingredients and stir well.  Roll the dough into balls the size of walnuts and place on a cookie sheet about 2 inches apart. With a fork dipped in sugar (to prevent sticking), press a crisscross design on each cookie. Bake at 350 degrees for 12 minutes. Cool slightly before removing from pan.


5 Ways to Sneak Greens into Your Morning Meal

Filed Under: Nutrition,Recipes at 9:28 pm | By: Jessica Justh, Senior Editor
greensBreakfast is the most important meal of the day, even if we don’t always act like it is.  Give your old b-fast favorites a healthy makeover by adding in some healthy, leafy greens to your morning meal.

Smoothies are the easiest, on-the-go way to work greens into your mornings. Use two cups of greens to one cup liquid (almond or coconut milk.) Add one to two cups of fresh or frozen fruit for added sweetness. Top it all off with added power like a scoop of protein, chia seeds or hemp seeds.

Benedicts – Try replacing your Canadian bacon with some swiss chard for a healthier alternative. This leafy green is packed with phytonutrients and anti-oxidants and contains an impressive list of vitamins including vitamins K, C, A, and a whole lot more.

Egg Muffins – Paleo, gluten-free and freezer-friendly, egg muffins give you protein and greens all in one bite. Beat together 6 eggs, ¼ cup of shredded cheese and 1 ½ cups of sauteed spinach. Fill each muffin cup halfway to the top.  Bake at 350 for 15-20 minutes. Before you know it, breakfast is served,

Pancakes – Spinach pancakes are a great way to sneak greens into this traditional breakfast staple. Puree one cup of spinach, ½ a banana and add milk until the batter reaches desired consistency. Add the mixture and the remaining ingredients to your favorite pancake mix. You won’t even taste the spinach. Plus, the kids will love the color too!

Bread – The kale is barely detectable in this Banana & Kale bread recipe. And it’s gluten-free too! It will have your kids screaming, “Oh Kale, Yeah!”



5 Foods that Promote Dental Health

Filed Under: Nutrition,Personal Care at 9:00 am | By: Jessica Justh, Senior Editor
oralcareDiet and oral health are definitely related. When you can’t brush, reach for some of the items below for healthier gums and oral hygiene. Ensure a healthy mouth by avoiding sugary, sticky and acidic foods.

Eat your way to a cleaner mouth!


The organic compounds found in carrots are a great source of mineral antioxidants. If that wasn’t enough, chowing down on the crunchy root veg also stimulates the gums and induces excess saliva which helps keep germs that cause bad breath under control. Next time you’re thinking about gargling some of that neon green stuff that burns like battery acid in your mouth, reach for a carrot instead!


Although they may cause killer breath, onions can actually prevent tooth decay and oral infections. Especially when eaten raw, onions boast powerful bacteria-busting properties that kill germs inside your mouth.

Sweet Potatoes

Highly nutritious, these tubers have high amounts of Vitamin A, which is essential for tooth enamel formation and promotes the healing of gum tissue.


Consuming pastured dairy is vital to maintaining good overall health. Specifically, cheese protects your pearly whites from acid erosion. Our mouths are slightly acidic, so eating a small amount of cheese can boost pH, neutralize and restore levels to where they should be.


Protect your teeth with H2O. Water is as effective as mouthwash at swishing away stuck particles and residue from teeth. It also keeps your gums hydrated while stimulating saliva – the best defense against bacteria.


3 Creative Ways to Cook with Fish Oil

Filed Under: Nutrition,Supplements at 8:00 am | By: Jessica Justh, Senior Editor
fishoilI know what you’re thinking: cooking with fish oil? GROSS!

Sure, it might not sound that appetizing on the surface, but believe me, once you try these delicious recipes below, you’ll think differently. When experimenting in the kitchen with fish oil it’s important to remember to keep it safely stocked away in the fridge, as heat and fish oil do not play nicely together!

Lemon Honey Salad Dressing

– 6 tablespoons extra virgin olive oil
– 2 tablespoons  Liquid Omega Fish Oil
– 1/3 cup apple cider vinegar
– 1 tablespoon Dijon mustard

– 1 tablespoon raw honey
– 2 cloves crushed garlic

1. In a small bowl, whisk the ingredients together.
2. Add salt & pepper to taste and enjoy on fresh greens.

Omega Green Smoothie

Have you ever tried to get a child to willingly take a spoonful of fish oil? Some oils do come in various kid-friendly flavors, but taken on its own, fish oil is fish oil no matter how you dress it up. Fish oil gummies might be a little more palatable for younger taste buds but these supplements can really wreak some havoc on teeth. That brings us to this deceptively nutritious smoothie recipe that kids will happily chug down without realizing where all of those healthy Omega-3s are coming from.

– 1 teaspoon of Liquid Lemon Omega Fish Oil

– 2 handfuls of spinach

– 2 cups of almond milk

– 1 cup of frozen or fresh pineapple

– ½ an avocado


  1. Blend together & enjoy.

Lemon Herbed Popcorn


– 5 cups of organic popcorn

– 1 Tbsp of Liquid Lemon Fish Oil

– 1 Tbsp. of melted Earth Balance vegan butter

– ½ tsp. dried dill


  1. Prepare popcorn.
  2. Toss with oil and nutritional yeast.
  3. Sprinkle with a dash of dried dill.


Hosting a Nut-free Playdate

Filed Under: Baby and Child Health,Health Concerns & Ailments,Nutrition at 8:19 pm | By: Jessica Justh, Senior Editor
nutsRecent years have seen a significant spike in the number of kids who suffer from food allergies, especially peanut and tree nut allergies. These tips should help keep your next party or playdate fun, healthy and safe.

The most common childhood food allergies are to milk, wheat, peanuts, tree nuts, fish, shellfish, eggs and soy. However, it’s nut allergies that are really on the rise. According to a FARE-funded study, the number of children in the U.S. with peanut allergies more than tripled between 1997 and 2008.

When someone has a nut allergy their body produces antibodies in an attempt to protect itself. The antibodies release chemicals like histamine when “invaders” enter the body and cause the allergy symptoms to appear in the form of coughing, wheezing, congestion, stomachache, vomiting and itchy hives.

So, what do you do if your child has a bestie with a peanut or tree nut allergy? Before they come over, you’ll want to confirm with their parents WHAT nut they are allergic to and ensure that they bring whatever medication they might need with them. Not all nut allergies are created equal. For example, a peanut is a legume, but a tree nut allergy would include almonds, walnuts, pecans, cashews, hazelnuts, Brazil nuts, and pistachios. If you’re planning on serving a store bought snack, carefully read the label and make sure it reads, “Produced in a nut-free facility.” The morning before the playdate make sure that you have a nut-free breakfast. The last thing you want is a nut crumb lurking around on the counter. Lastly, put away the dog food. Many of our furry friends’ food is produced in a facility that contains nuts.

Try whipping up these amazing muffins when hosting your nut-free playdate. With fall and back to school right around the corner, go apple picking at your favorite local orchard and make these yummy treats that the kids are guaranteed to love!


  • 1 cup butter
  • 3/4 cup brown sugar
  • 1 tsp vanilla
  • 2 eggs
  • ½ cup applesauce
  • 1 cup oatmeal
  • 1 T chopped crystallized ginger
  • ½ tsp cinnamon
  • 1 cup chopped apple (skin on)
  • 1 tsp ground ginger
  • 2 tsp baking powder
  • 2 cup flour


  1. Preheat oven to 350
  2. Cream butter and sugar
  3. Add eggs and remaining ingredients minus the flour and baking powder
  4. Fold in flour and baking powder, mix to combine
  5. Add mixture to a lined cupcake pan and bake for 15-20 minutes


5 Foods for Amazing Hair

Filed Under: Beauty,Health Foods,Nutrition at 8:00 am | By: Jessica Justh, Senior Editor
Try adding some of these foods to your diet and eat your way to amazing hair!

Chia Seeds may be small but are packed with nutrients like zinc and copper that are known to promote hair growth. , Plus, they contain calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. Sprinkle some chia seeds on salads or add a tablespoon to your smoothie.

Avocado is a great healthy fat to add to your diet. Plus it keeps your scalp in good shape as well as prevents hair loss as a result of a vitamin deficiency. If you chemically treat your hair or use a lot of styling tools try mashing up an avocado and applying topically to your scalp and hair for a conditioning mask. Your locks will thank you.

Walnuts are a great snack for hair growth because they contain biotin (vitamin B7) that strengthens the hair follicle and prevent loss. The oil in the walnuts improves the elastin in the hair contributing to the health of your hair.

Lentils are high in zinc, folic acid and iron. The iron specifically helps the red blood cells carry oxygen needed for cell renewal and strength. So this is a great food, especially if you are vegetarian.

Eggs are extremely helpful in achieving shiny and beautiful hair. In addition to protein, they supply your body with biotin and other b vitamins essential for hair growth. This is another food that can also be topically applied to your hair. Just add the egg white from one egg with two tablespoons of olive oil. Leave on your scalp and hair for twenty minutes, then rinse.


Power(ful) Plants

Filed Under: Green Living,Nutrition,Sports Nutrition at 8:00 am | By: Jessica Justh, Senior Editor
proteinWhether you’re at the gym or reading fitness magazines, you’ve probably seen articles that advocate the importance of animal-based protein.  Proponents of animal proteins argue that it boasts the highest numeric value of amino acids, the building blocks of protein. Of course, quantity does not necessarily mean quality. Plant-based proteins may sound like an oxymoron but they definitely shouldn’t be overlooked. When comparing proteins it’s important to consider what energy goes into metabolizing animal proteins and how much your body actually absorbs.

We all know the importance of making sure our meat is properly heated to an internal temperature of 165 degrees before eating it. But most people don’t realize that doing so comes at a price, mainly in the form of “denaturation” – a process that great diminishes the animal’s protein makeup. For example, a 3-ounce serving of uncooked skinless chicken breast provides 29 grams of protein, but the same amount of COOKED chicken winds up only containing around 15 grams. Fortunately there are alternatives to traditional meat-based options that pack a just as powerful protein punch. And they “crop” up in some of the most unlikely places.

Plants – yes, plants – can offer a surprising amount of healthy proteins that are easily absorbed and far easier on your liver and digestive system. Plant-based proteins are free of antibiotics and hormones and are better for the environment. Black, kidney and pinto beans, almonds, lentils, hemp seeds, spirulina, quinoa, spinach and broccoli are just some of the most protein-dense plants out there.

Of course, we’re not suggesting that you put your love of steaks out to pasture or 86 omelets from your Sunday brunch routine. Just keep in mind that there’s a world of sneaky, under-the-radar plant-based protein powerhouses at your disposal.


5 Health Benefits of Eating Seeds

Filed Under: Health Foods,Immunity,Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
SeedsIf you are not eating seeds, you don’t know what you’re missing. Chia, hemp, flax and many others seeds contain one thing in common: they are healthy foods that can be easily added to a healthy diet. Antioxidants, fatty acids, fiber, vitamins and much more can be found in these wonderful health foods. So, let’s look at 5 health benefits of eating seeds.

1. Antioxidants

Chia seeds are famous for its high amount of antioxidants which provides an endless list of benefits such as anti-aging, improve cellular health and hormone balance. Flax seeds are also packed with antioxidants (lignans), known to fight the production of free radicals, which can damage molecules in cells and contribute not only to aging process but also to several diseases including cancer.

2. Fiber

Chia, flax, hemp are all “high in fiber, low in carbs”. So, if you are looking for that specific combination, make sure to add these seeds to you diet. Almost all the carbs in chia seeds are fiber as its true carb-content is only one gram per ounce. Chia seeds can absorb up to 10-12 times their weight in water, expanding in your stomach, increasing fullness, and helping you eat fewer calories. Flax seeds are also extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings.

3. Lower cholesterol

Studies have found that adding flax seeds into your diet can naturally reduce cholesterol levels. The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system. It also traps bile (made from cholesterol) which is then excreted, forcing the body to use up excess cholesterol in the blood to make more and, as a result, lowering cholesterol levels.

4. Healthy Skin and Hair

Promoting healthier skin and hair is another great benefit from eating seeds. Flax seed oil contains essential ALA fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema.

5. Immune Support

Hemp seed oil contain sterols, which can improve immune function and help control cholesterol levels. Also found in sunflower and pumpkin seeds, sterols may also naturally help increase your intake of dietary fiber.