The Experts Weigh In: From Whole Foods to Hot, Healthy Hair!

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BY: KIRSTI PESSO, CONTRIBUTOR

When you think about your diet, you probably never stop to consider its impact on your hair. Most likely, you associate the effects of what you eat on your weight, energy levels, or maybe even your skin, but hair often gets overlooked. So it may surprise you to learn that one of the best kept secrets for strong, healthy, shiny hair is not the latest hair care product, but rather something as simple as good nutrition. Healthy hair is a great marker of overall health and your diet is a central part of your hair's quality and vitality!

Hi! I'm Kirsti, and I'm a one-stop shop when it comes to food, nutrition, fitness and hair! Growing up with a chef for a father meant that good food was always at the center of our lives. Nutrition however, took a back seat. It was just never part of the equation growing up. It was only when I moved to New York 13 years ago that I began to take an interest in the power of food as medicine. Even when I was a hairstylist for many years, I never made the connection between diet and the quality of one's hair. But after many years of reading and studying, I now have a completely different appreciation for food and it's value beyond pleasure. It can truly serve our health and beauty - inside and out.

It is scientifically proven that a healthy diet (with the right combination of protein, healthy fats, phytonutrients, antioxidants, vitamins and minerals) is the foundation necessary for strong, healthy hair in terms of its quality, elasticity and shine. Healthy hair is bouncy, strong, shiny and manageable. A balanced diet gives your hair all the nutrients it needs to grow appropriately out of the follicle and stay connected to the scalp. It's not surprising that the same healthy diet needed for optimal function of the rest of your body is the same one needed for top quality hair. Of course there are other factors that will affect your hair's condition - such as lifestyle, medication, hormones, and sleep (as well as chemicals and heating tools used directly on the hair). However, your diet is the foremost factor when it comes to your tresses!

So let's take a look at what the 'Healthy Hair Diet' looks like. I've highlighted my top 10 favorite foods for transforming your locks! Say goodbye to those dull, drab strands!

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EGGS - Whether you like them scrambled, poached or sunny side up, eggs are a fantastic way to get the protein you need to start your day. Protein, along with the biotin found in eggs, is essential for hair growth and overall scalp health. Biotin (a B vitamin) ensures that all the body's cells, including the scalp and follicles, get the oxygen and nutrients they need.

SPINACH - The folate in spinach aids in the production of red blood cells, while its iron content helps these red blood cells carry oxygen and nutrients to every part of the body. Hair loss can be a result of iron deficiency, or anemia, where the cells can't get enough oxygen and start to lose functionality. Spinach is excellent for your body for many reasons, not the least of which is your hair.

LENTILS - Protein is necessary for all cell growth, including the growth of your hair. Lentils are a great vegetarian source of iron-rich protein, as well as zinc and biotin, making them a great staple for vegetarians  and vegans who want a fabulous mane!

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RED PEPPERS - Red peppers deliver 100% of your daily value of vitamin C, which helps your body absorb and use iron (a critical part of your hair's health). Vitamin C is also used in the production of collagen. Hair follicles require collagen, a structural fiber, to hold everything together for optimal growth. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily. Foods rich in vitamin C promote more resilient strands.

SWEET POTATOES - The beta carotene in sweet potatoes is converted to vitamin A within the body, which aids in cell growth. A deficiency can lead to dry, dull, lifeless hair, as well as dandruff. However, too much vitamin A can lead to hair loss. Other vitamin A rich foods include carrots, pumpkins, squash and dark leafy greens.

WILD SALMON AND SARDINES - When it comes to omega-3 fatty acids, this seafood combo is considered the Rolls Royce of fish oils. Sardines are one of the best sources of omega-3 fatty acids. These fatty acids combat dry and brittle hair, hair loss and a flaky scalp, while also adding luster, sheen and elasticity to your hair. They are vital for the nourishment of hair follicles and the support of hair growth. Plant sources of omega-3's include walnuts, flax seeds and chia seeds.

NUTS - Go nuts for nuts because these little nuggets will provide your hair (and the rest of you) with tons of nutritional value! Peanuts are a fantastic source of zinc and folate, as well as biotin, which is essential for tissue growth and repair. Brazil nuts are also a great source of selenium, which plays an important part in the health of your scalp. Selenium helps preserve your skin's elasticity and reduces inflammation. Walnuts are another winner. They contain alpha-linolenic acid, an omega-3 that boosts the condition and shine of your hair. They are also a terrific source of zinc, as are cashews, pecans and almonds. A zinc deficiency can lead to hair loss, so make them a staple in your diet.

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AVOCADO - This is one of my most beloved foods because it boasts over 25 vital nutrients! The high levels of zinc, vitamin E, vitamin B and healthy fats mean you can literally replace your pricey hair conditioner with a ripe avocado and leave it in for a few minutes. You will have soft, shiny, well-conditioned locks! Try it!

CHICKPEAS - While chickpeas are a great vegetarian source of iron-rich protein, they're also an important combination for hair growth and repair. Because hair gets its structure from hardened proteins called keratin, people who don't have enough protein in their diet experience slower growth and weaker strands. To increase the absorption of iron from chickpeas, couple them with vitamin C-rich foods such as tomatoes, bell peppers or citrus fruit.

COCONUT - Any form of coconut will leave your hair happy. Coconut oil, butter, water, shredded, whole, you name it, coconut will give you hydrated, manageable tresses. Drinking coconut water and massaging coconut oil from roots to ends just a few times per week will keep your hair free of dandruff and split ends, while also preventing hair loss.

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When it comes to hair, hydration is key! Your hair is one quarter water, so it's critical that you feed it with nutrients and keep it hydrated. Water carries vitamins to the root of your hair and hydrates the entire strand of hair from the inside. Water is the main source of energy for hair cells including the cells that generate new hair growth. It also removes toxins from the body, which may lead to hair loss.

Hair loss is just one of the things that results from dehydration. Drinking the recommended amount of water each day can help other hair and scalp issues, including hair thinning and dandruff. When a person is suffering from dehydration, your hair is the last place the water goes. Vital organs such as the brain and heart take priority over your scalp. This leads to excessive shedding, as the hair is literally dying from thirst. This slows down hair growth because the roots are not moisturized enough to stimulate new hair growth.

So as you can see, eating well goes beyond having a body and skin to be proud of. Your hair is as much a reflection of your inner health as anything else, and it craves to be fed, nurtured and given the wide range of nutrients, vitamins and minerals it needs to thrive. So stop wasting money on the latest hair care products, and take some time to focus on what's in your kitchen and on your plate. The next time you fill your plate, think 'Healthy In, Beauty Out' knowing that you are nurturing and feeding all of you, especially the mane on your head!

Kirsti Pesso has been doing hair for over 20 years in both Australia and New York and has a loyal following due in part to her holistic perspective on hair. In addition to her work as a stylist/colorist, Kirsti is also a certified personal trainer and holistic health coach living in Westchester with her husband and two little daughters. Growing up in Australia in her father's kitchen, Kirsti has always had a passion for food. For the last 11 years, nutrition, fitness and healthy living have been a priority for her and her family. She is passionate about cooking healthy, clean meals and about educating her children on how to live healthy and feed themselves well. For more of Kirsti's advice on healthy living, eating, fitness and beauty, visit Healthy In, Beauty Out.

The Experts Weigh In: Deconstructing Your Cravings

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BY: NIKKI KNUDSEN, CONTRIBUTOR

We all have them - those longings for something sweet, salty, fried (or all of the above!). Cravings come when we least expect them. Even with the best of intentions, we've all found ourselves bee lining for the nearest package of cookies, sour cream and onion chips or fast food.

As a recovering sugar addict and emotional eater myself, I know these feelings ALL too well! Today, I'd like to help you understand the origin of your cravings so that you know exactly how to defeat them. Yes, that's right! You can win the war over your cravings.

So where do they come from?

Your body is smart. If you are not consuming enough of the right things, your body will nudge you to eat the things that will keep you alive - usually fats and high calorie foods - in an effort to replenish stores of nutrients, or at a very basic level, prepare for famine. Unfortunately, if you don't learn what your body is trying to tell you, you run the risk of being overfed (calorie-wise), yet still malnourished (nutrient-wise).

Cravings can signal anything from a lack of nutrients to an emotional imbalance. Cravings often strike because you are tired, stressed or unhappy. You may feel hungry when you are actually thirsty, or cravings may result from eating too much of one type of food while neglecting another. Basically, any sort of imbalance in your diet or lifestyle can signal your body to request nourishment in the form of a craving.

Cravings are not weakness; they are your body's way of telling you that SOMETHING is missing. Our bodies are wonderfully intuitive. Learning to hear what your body is telling you is the biggest step in fulfilling your cravings the healthy way.

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I need cookies!

Craving sweets can be a sign of dehydration so grab some water and wash your sweet tooth away. I recommend sipping warm water throughout the day because warm water is particularly helpful in flushing out toxins.

You may also be craving something sugary because you are missing something sweet in your life or in your relationships. Sugar releases endorphins, which make you 'feel' happy and comforted. Instead of giving into the craving, try finding a way to treat yourself to something 'sweet' and unrelated to food, like a quick stretch or maybe a massage.

The need for sweets can also be an indication that you are missing certain nutrients - chromium, carbon, phosphorus, sulfur or tryptophan. Here are some foods you can eat to calm your sweet cravings. Broccoli, grapes and beans help to replenish missing chromium. Fresh fruit replenishes carbon and helps fill that need for something sweet. To get more phosphorous, you can consume lean meats, free range eggs, nuts, legumes and whole grains, like quinoa and millet. Sulfur is found in cranberries, kale and cabbage, while tryptophan can be replenished through organ meats, lamb, raisins and sweet potatoes.

Try incorporating more sweet fruits and vegetables into your diet. When you do, you will notice a reduction in your need for processed, sugary treats after just a few days. Also try using a more natural sweetener like barley malt, stevia and maple syrup. You can find stevia under the brand name Kal. They make delicious flavored stevia that is great in coffee, tea and hot breakfast cereals.

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Pass the salt!

Cravings for salt signal that your body is missing the trace minerals found in natural salt. Processed salt (ie. table salt) is stripped of these natural minerals during processing, with magnesium taking the biggest hit. To boost your intake of this important mineral, try incorporating pumpkin seeds, sunflower seeds, flax and dark chocolate (good quality dark chocolate... M&M's don't count!) into your diet. 

Cravings for salt can also be a sign of adrenal fatigue. If you suspect that adrenal fatigue is the culprit, try eating foods high in vitamin C like citrus fruits, peppers and broccoli. You can also include foods high in potassium, such as apricots, raisins, figs and bananas.

When buying salt, it is important to purchase a good quality, unrefined mineral or sea salt. A trip to your local health food store may be in order or Amazon.com has a great variety and is only a click away. 

Begin incorporating dried herbs and spices into your cooking to take the place of excessive salt. There are so many to choose from!

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French fries... mmm!

The craving for fatty, fried foods usually results from a lack of just that - fats! But keep in mind that all fats are not created equal. If you find yourself craving fries, fried chicken or anything oily and heavy, try supplementing with healthier fats. Eating avocados and raw nuts like almonds and cashews, while also consuming a serving or two of coconut oil or flaxseed oil, can give your body the fat it needs without exposing you to harmful partially hydrogenated oils and trans fats.

So what's it all mean?

In the end, the most important thing to remember is that your body is perfect in every way. It breathes. It pumps blood. It converts food to fuel. You don't have to think about any of that - it just happens. Learn to listen to your body and trust that it has your best interests in mind when it sends you a request in the form of a craving. 

Love your body, listen to it and use your nutritional choices for good. Cravings will become few and far between once you learn to be more in tune to your nutritional needs.

Cheers to you and your health!

Nikki Knudsen is a Certified Holistic Health Counselor, Reiki Practitioner, Tough Mudder in training, yogi and cautiously optimistic future runner. Recovery and remission from a serious illness led Nikki to her passion of helping others reclaim their vitality, lose weight and learn to love themselves back to good health. You can find Nikki at http://www.nourishwithnikkilee.com/  and on Facebook at http://www.facebook.com/Nourishbodymindsoul.