Sharing Secrets over at The Samana Project!

Energy can be elusive. And we're all searching for it, aren't we? I mean... hello, never-ending Starbuck's line! I've battled energy issues for as long as I can remember, but this year something clicked and I decided I was SICK AND TIRED of being sick and tired!! As a result, I've spent the last few months trying many different things in hopes that I could finally crack the energy code for myself... and for you!

Today, Julie over at The Samana Project invited me onto her blog to share my secret, tried-and-true energy cocktail. If you're in need of a natural boost, head on over and check it out here!

And while you're there, check out what Julie's up to! A Clean Living Retreat in Costa Rica? Sign me up!

The Experts Weigh In: Cleansing from Within

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BY: KATIE BRESSACK, CONTRIBUTOR

The latest health craze is surprisingly not about which diet is the best (which is a departure from the norm); instead, the latest rage has been all about cleansing and detoxing. 

There are certain things that we should eliminate from our diets (like sugar), but doing a 100% juice cleanse for three days is probably not the best idea unless you can just sit and relax for three days. 

If you are a busy woman on the go, I truly believe that drinking juice alone for three days this is not the best idea. You may notice a decrease in your energy levels (or more mood swings) - the complete opposite of what you are hoping for.

As a Holistic Health Coach, I support busy women so they can balance their bodies with foods to help improve mood, energy levels and hormones. I believe that restricting our bodies is just another way to torment ourselves, the same way diets torment us!

Most of us are not getting the proper amount of vitamins and minerals from our daily diet. By making modifications to your diet, you can provide your body with the right amount of nutrients through real whole foods.

I know that doesn’t sound as glamorous as the latest juice cleanse, but by balancing your body with real whole foods you will be able to maintain this healthy lifestyle for more than a few days, perhaps even for the rest of your life.

Image via magforwomen.com

Signs That Your Body Might Need A Jumpstart

Before you decide to balance your body, take a moment to tune in and see what your body is trying to tell you. Ask yourself if you have felt one or many of these feelings in the past 30 days...

1.  Cravings - you are either craving sugar or salt - nothing seems to satisfy this strong craving

2.  You Feel Exhausted - even though you are getting at least 7 to 8 hours a sleep a night

3.  Increased Body Aches - you keep getting headaches and feel light-headed

4.  Mood Swings - your mood changes more than usual

If you have felt all of these body signs, no worries! That is exactly why I am sharing some healthy tips with you today.

Before we start to cleanse the body, we need to dive a little bit deeper and see what might be causing us to feel this way. There is always a root cause of why we are craving sugar or feeling exhausted and it might not have anything to do with food. By looking at your life through a holistic lense, you can begin to see that maybe you are reaching for that candy bar because you are stressed at work, lonely or tired vs. being solely addicted to sugar.

I always encourage the women I support to use the following questions as a way to check in with their inner emotions and feelings...

·         Do I need to spend more time with my loved ones and less time at work?

·         Have I been able to move my body enough these past few weeks? 

·         Can I limit the amount of stress in my life?

·         Have I been sleeping enough?

·         What foods am I addicted to?

Tuning in to where you are right now is the best way for you to move forward on your health and wellness journey! After all, to complete a journey, we must first know where to begin.

Image via urbanwellnessclinic.com

Why Cleanse The Body?

Depending on your daily diet, you may be consuming more added sugars, gluten, dairy and caffeine than you may realize. Too much of these types of foods can lead to a lack of energy, headaches, bloating and sugar or salt cravings. When we are not feeling our best, we tend to not take as much time for movement, relationships and healthy eating.

When we decide to move forward with a healthy makeover, we should look at more than just the foods that we are eating. A health makeover should encourage you to take a closer look at what is working for you, and what might be working against your body in all areas of your life.

What To Add In

Many of the foods available to us today no longer exist in their natural state. There are so many processed foods, gluten free foods, no fat/low fat foods that are all supposedly healthier for us, but they are missing the essential building blocks needed for our bodies to thrive, like healthy fats, vitamins and minerals.

The first step to balancing your body is by consuming real, whole foods. Cleansing should be about adding in the healthiest foods you possibly can to help your body with digestion and to improve your energy levels.

Aim for eating greens at least twice a day, if not more. Adding in a fresh green juice or smoothie would be ideal to get tons of greens into your body. Drink water with lemon throughout the day, add in fresh fruit and veggies, eat whole grains like quinoa and be careful about the meat and seafood you consume. Hormone- free, organic, grass-fed and wild-caught is the best.

Adding in healthy fats like avocados, coconut oil and walnuts is another way to help balance your hormones , not to mention these foods stop your body from craving the unhealthy foods.

What To Take Out

Foods that have sugar, gluten, caffeine and dairy can wreak havoc on your digestive system, zap your body of energy and become very addictive over time. I encourage you to take a close look at your diet, snacks included, to see what you are eating most often or in large quantities. You will probably notice that what you are addicted to are the foods containing sugar, gluten, caffeine or dairy.

When you add in the healthiest food for your body, you end up crowding out the unhealthy foods. It takes about 30 days for your taste buds to change, but you may notice that every day into your journey, you start to crave the sweets less and the greens more.

You will also notice an improvement in your energy levels and digestion by eating real, whole foods and letting go of the sugar, caffeine and dairy. An added benefit is that your skin will have a beautiful healthy glow!

Water Is Key

About 34% of Americans only drink the recommended amount of water during the day - 8 glasses - even though most of us are drinking about 6 glasses of caffeinated drinks like coffee and soda.

Our body is made up of 70% water, and water plays a critical role in every bodily function. Not getting enough water leads to dehydration, and being dehydrated is one of the main reasons we crave sugar.

Dehydration can also cause fatigue, dry skin, and over time, digestive issues.

I encourage you to drink as much water as possible. We all need to drink more water, but some of us might need even more than the recommended amount depending on activity level and climate.

As soon as you get up in the morning, drink a warm cup of water with sliced lemons and continue to drink water throughout the day, drinking the most in the morning and early afternoon. Staying hydrated can help you cleanse the body, improve your energy levels, get rid of toxins and cleanse the skin. 

Image via wemakethechange.com

Keep A Journal

When you are starting to balance your body, it is important to keep track of how you are feeling. Are you craving certain foods? Are you experiencing food withdrawals in the form of headaches? Are your stress levels lowering? Do you need more support to reach your health goals?

By writing down how you are feeling as you change your diet, you will start to notice what you really need on a daily basis to nourish your body.

If you would like more support balancing your body and cleansing it from the inside out with real, whole foods then check out my Balance Your Body in 28 Days program.

I created this step-by-step nutrition and wellness program for the busy woman on the go, who wants to be healthy but needs support getting there.

This program has simple, delicious recipes that are quick and easy to prepare, allowing you to cook once and eat twice. I provide you with a daily journal, daily motivational emails delivered to your inbox, a "Busy Woman Must-Have Checklist" AND I support you in being healthier at work (plus so many more tools to help you become your healthiest self!).

For more information click here www.katiebressack.com/balanceyourbody and just for Strictly Nutritious readers, I'm offering 20% off using coupon code Balance13.

Katie Bressack left the corporate world to follow her passion to support busy women through nutrition and lifestyle counseling. Katie works to help implement simple, healthy choices that make a big impact on women’s health. With Katie’s support, the women she coaches lose weight, de-stress, increase their energy levels and reach personal and professional goals in a fun, loving and supportive space.

Katie is a Certified Health and Wellness Coach from the Institute for Integrative Nutrition and Board Certified by the American Association for Drugless Practitioners (AADP). She  also has a certificate from the Institute of The Psychology of Eating, is trained in The Hormone Cure with Dr. Sara Gottfried and is a Registered Yoga Instructor.

Check out www.katiebressack.com for your free healthy breakfast recipe book and to schedule your complimentary health discovery session. Follow Katie on Facebook, Twitter or Instagram @KatieBressack!

Understanding GMOs: Part 3

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BY: SHANNA WAHLQUIST, CONTRIBUTOR

Hello! Welcome to Part 3 of our "Understanding GMOs" Series. So far, we've discussed what GMOs are, how they are created, why they came into existence and how they are regulated in our food system.

Ready for the next installment? Here goes!

Wait, I can't believe you left me hanging last week!! Tell me this - am I currently eating GMOs? How can I tell what is a GM food product and what isn't?

Unfortunately, if you've consumed corn, soy, sugar, packaged foods, juices, ketchup, cereal, energy bars, chips, jellies/jams, rice, flour, fruits, vegetables, greens, grains and meat, etc. since 1996, then YES! You've been eating GMOs. They've steadily made their way into our food supply, unbeknownst to consumers. Eating organic or talking to your local farmer to learn how they treat their crops is really the only way to know these foods are safe to eat. You'll want to select organic, grass-fed, free-range/pastured meat that has never been fed grain (we touched on why this was important last week). Some companies raise their livestock on grass, only to grain feed them before slaughter. Not good!

Holy Moly! That's a lot of contaminated foods! How many types of GMOs are out there?

There are basically two types of GMOs. The first are GMOs created to be insect resistant. The second are designed to be herbicide resistant. There are some crops that are both. As you saw in Part 2, there are over 140 food crops currently registered with the FDA as being GM food products.

Image via marycrimmins.com

Are GMOs related to disease?

Multiple studies are showing an increase in most known chronic diseases as GM food crops and their associated herbicides (Roundupä) have been increasingly used and introduced. We're talking several types of cancers, diabetes, infertility, obesity, high blood pressure, heart disease, Alzheimer's, autism, ADD/ADHD, emotional disorders, depression, mental illness, etc. Even veterinarians and farmers can tell the difference between animals fed GMO feed and those fed non-GMO feed. It's really quite sad. Many of these diseases are associated with the Western Diet, also known as the Standard American Diet (SAD), masking the involvement of GM foods as a potential direct cause.

There is a lot more data out there regarding GMOs (and their associated herbicides, specifically), which point toward disease at the cellular level, but it's just too much to share at this point without overwhelming you with data.

Image via sustainabilityforum.wordpress.com

Ok, my heart can't take it anymore. How do I know where the GMOs are? Am I currently eating any? Or worse... am I feeding them to my children?

I know the feeling. Panic starts to set in when we start examining what we're feeding our kids. Trust your gut - it's trying to tell you something!!!

It would be safe to assume GMOs are in just about everything, especially anything that is processed or packaged. For now, the best plan of action is to eat organic and shop locally from farmers you trust. According to surveys, the general U.S. population is not opposed to GMO labeling on food products
(so that they can be more conscious consumers); however, it's not going to happen soon enough.

As for the health of our children, increased infant mortality rates, lower birth weights and the increasing onset of diseases like autism and diabetes are why more research into the dangers of GMOs is necessary. Studies have already proven that endocrine dysfunction is especially damaging to fetuses, infants and children, and guess what? Endocrine dysfunction is a known side effect of the active ingredient in Roundupä (yup, the brand-name stuff you can find on the shelves of any home improvement store! Ahhh!).

And while we're on the topic of children, don't think your furry babies are immune to GMOs. Take a closer look at your pet food...

I hope I haven't unsettled your stomach too much before all the food-focused summer festivities! Take a deep breath and just remember to be conscious of where you buy your food for those upcoming BBQs!

Next week, I'll be back to talk about the first type of GMOs that I mentioned - insect resistant GMOs. Stay tuned till then!

References for this series:

1     http://people.csail.mit.edu/seneff/glyphosate/glyphosate.html 

2   "Genetically Modified Organisms and the deterioration of health in the United States” N.L. Swanson, 4/24/2013, Seattle Examiner.com

3   A Samsel and S. Senef Glyphosate’s Suppression of Cytochrome P450 Enzymes and Amino Acid Biosynthesis by the Gut Microbiome: Pathways to Modern Diseases.  http://www.mdpi.com/1099-4300/15/4/1416

4     http://people.csail.mit.edu/seneff/

5    http://vimeo.com/65914121

6    http://www.responsibletechnology.org/resources/powerpoint-presentation-on-gmos

7   V. E. Prescott, et al, “Transgenic Expression of Bean r-Amylase Inhibitor in Peas Results in Altered Structure and Immunogenicity,” Journal of Agricultural Food Chemistry (2005): 53

Shanna Wahlquist is a Certified Holistic Health Coach specializing in empowering women to adopt a sustainable and healthy lifestyle without “dieting” or feeling deprived, and supporting them in balancing their gut-mind-body relationship, which she believes is the foundation of every chronic disease and ailment.  She is the mother of two toddlers, ages 4 and 2.5 years old; her happy place is in the ocean surf, and her guilty pleasure is red wine – especially if it involves a limo with a group of friends! Shanna found her path to holistic healing after discovering the benefits of vegetable juicing in February 2012, a journey inspired by her desperation to discover the cause of the sudden onset of recurrent chronic respiratory illnesses suffered by her children. She used that experience as a launchpad for a career change and ended up discovering her true authentic self and life’s purpose. She’s always had a passion for science, food, healing and stewardship, and has created a business where she can enjoy them all simultaneously while making a difference in the lives of her family, friends, clients and community. You can find her on facebook at “NourishingMySoul”,  her blog at www.shannawahlquist.wordpress.com or her website, www.shannawahlquist.com.

Energy Issues?: Don't Let the Dreaded Head Bob Happen To You!

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Allow me to set the scene... your alarm goes off. It's early. That horrible sound makes your head throb and your body cringe from head to toe. You slap your phone to "snooze" with an angry determination, milking all you can get out of the next 10 minutes before reality hits.

And hit it does.

Hard.

You barely make it out the door with your teeth brushed, much less having had breakfast. You grab a bagel on the way to work, chug a large coffee from Starbuck's and simultaneously put your mascara on... while driving.

While you may be a superb multitasker, you are also one big whirlwind of exhaustion.

Does it have to be this way? 

Must every morning feel like a scene out of Groundhog Day? 

Do you have to live in fear of the dreaded mid-afternoon head bob as you struggle to stay awake after lunch? 

The answer, my friends, is NO! 

Energy is not as elusive as you may assume. In fact, it's under YOUR control!

Take the first step in silencing exhaustion by signing up for my "Eating for Energy Workshop" next week on Wednesday, June 12th from 7-8 pm at Freshmade NYC! In just one hour, you will learn easy ways to infuse your life with vitality - from the foods you eat to the way you sleep. We'll even get a little messy in the kitchen as we learn how to make quick and easy dishes to fuel your day!

Join me next Wednesday and take a proactive step towards health and happiness!

To sign up, click the "Buy Now" button below. I can't wait to meet you!

The Experts Weigh In: Going Raw!

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BY: HEIDI GEIGER, CONTRIBUTOR

Soaking, sprouting, dehydrating, blending, juicing... welcome to the Raw Food world! When I was first introduced to raw foods over 3 years ago, it was one of those synchronicity moments. I went to an Earth Day Fair and there it was, a beautiful zucchini spiral hanging off a veggie slicer next to a bowl of chocolate treats with a big 'Try Me' sign next to it. With a fervor, I managed to push the stroller over the bumpy lawn and through the heavy foot traffic to arrive in front of the table that would change my eating habits forever. 

I learned about the benefits of sprouting foods, how to make meals with uncooked whole foods and the beauty of healthy desserts. A business card went promptly into my purse, a chocolate macaroon went straight into my mouth and a new veggie slicer was purchased and transported home in my daughter's stroller.

Image via everydiet.org

When I got home, I started sharing this new discovery of mine with my friends. Lo and behold, one of them already knew about it and pointed me towards a book called The Raw Food Detox Diet by Natalia Rose. I read that book from cover to cover in 3 days and my refrigerator suddenly turned into a forest preserve.

Why did I start making changes?

Because I was at a plateau with my weight. I gave birth to my daughter 18 months prior and could not lose the last 25 pounds. I needed this change, but little did I know ALL the benefits (and challenges) that this diet makeover would bring to my life and my body.

For years I suffered from intense abdominal pain and mistakenly thought I just had to live with it. At Thanksgiving (which was 30 days after I had switched to an 85% raw diet), I ate food that I hadn't consumed in the last 4 weeks and just like clock work, I was doubled over in pain about an hour after dinner. That's when it hit me that the raw diet was benefiting my body in more ways than just weight loss.

And by the way... I lost ALL of my baby weight within a couple of months! SHAZAM! I was a believer!

I felt incredible! I was drinking a green smoothie every day for breakfast, eating a large salad with all kinds of raw extras for lunch, snacking on dates and nuts and then making sure to eat a properly combined meal for dinner. We started weaning off red meat first, then chicken, then eventually I was not eating meat anymore (though my daughter still was). Obviously there was a "glow" about me because less than a year later, I was pregnant with my second child. Interestingly enough, I was not as sick with my second child as I was with my first. There's a saying out there that if you are plagued with sickness during your pregnancy, it's your body's way of ridding itself of toxins. It didn't hit me until then that I had been able to control some of my pregnancy illness by eating raw foods for the last year.

Image via thegoodcalorie.com

Though I'm truly a believer, I have a confession - I went through my second pregnancy as a carnivore. In fact, that's how I knew I was pregnant. Three weeks into my pregnancy, I drove up to a drive-thru and ordered a burger! (Yeah, that hadn't happened in a year and a half!). I'm a firm believer in listening to what your body is telling you, so I chalked it up as "that's what my body needed".

But not to worry, two months after I had my son, I started back on my raw food diet and within months, I lost all 60 lbs. I had gained. I was wonderful!

So what am I eating today?

Well, I still love my raw foods. I have one smoothie a day as a meal and I add so much into that smoothie that it can't help but make my body feel great! Foods such as kale or collards (not so much spinach because of oxalic acid), frozen fruits, chlorella (protein), carrots, beets, hemp seeds, chia seeds, coconut milk, and cacao and maca make the top of my list (though not all together at once). Even my children, especially my youngest, LOVES smoothies! He does a morning dance with high-pitched screams to let me know he'd like some.

These days my lunch usually consists of a raw salad with cooked quinoa or beans on top. Since my daughter is 5 now and has become more of a picky eater, our meals are not combined as well as I'd like them to be  (they are mostly cooked), BUT they are whole food based. We do mostly home-cooked meals and save one night a week for a meal out. Our desserts consist of raw ice cream, raw brownies, raw peanut butter cups, raw chocolate mousse and whatever else I can strum up. Needless to say, they love dessert and I never feel guilty feeding it to them. Once in awhile, I will eat animal products, but I am very careful about the source from which they come. My daughter really enjoys meat and because I'm a big advocate of eating the same meal together, I will join her, making sure that there's no factory farmed meat in our home.

Image via carriedawaychefs.com

My occupation, other than a Personalized Health Coach, is a toddler teacher at a Montessori school. I have been able to bring my raw food passion into my classroom where we make raw food items weekly. From zucchini pesto pasta to raw ice cream, we are making it and making it WITH the children! They have enjoyed transforming zucchini into noodles, cutting veggies, grinding sea salt with a mortar and pestle, mashing avocados, peeling bananas, husking corn and watching frozen bananas turn into ice cream! It's been a wonderful opportunity to not only introduce these foods to the children, but to the parents as well. They have learned healthier ways to feed their children and their children have been more inclined to eat what they have played a part in preparing. Rule of thumb!

I'm not an advocate of the "all or nothing" way of eating. I do believe in the benefits of eating raw foods for I have seen the results for myself, but I also enjoy a warm cooked meal, especially in the winter months. Making the leap to a raw food diet is no joke and should be done carefully and slowly. There's actually a transition guideline in Natalia Rose's book to help you get started (you can do more harm than good if you go cold turkey). But no matter what you choose for yourself, balance is key! If you can fill your plate with more veggies than anything else just two meals out of the day (most days), that will be a huge accomplishment!

Heidi has been a teacher for over 10 years and lives just outside of Chicago, IL. She recently became a Personalized Health Coach and is working with clients one-on-one to meet their health goals. She has two children, 5 and 2, who love to dance, cuddle, make discoveries in the forest, play in the kitchen and laugh at just about anything. She gives raw food demonstrations to people in their homes as well as at wellness centers. She also caters small events. And if that wasn't enough, Heidi is gearing up for her second triathlon this June. Her team name is RawK House Mamas and was inspired by the shared love of raw foods and house music amongst her community of friends. You can visit her raw food blog at www.heidisrawhub.blogspot.com and her health coaching website at www.heidishealthhub.com.  

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!

Image via bbcgoodfood.com

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!

Image via culinarycory.com

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.

Image via theirishmother.blogspot.com

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.

Image via rollingout.com

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.

Decide: Put Your Head Down and Make It Happen!

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BY: SHARON F., CONTRIBUTOR

1 year ago, my 41 year old husband was diagnosed with Stage 3 Small Intestine Cancer.

12 rounds of chemotherapy and 365 days later, my 42 year old husband just completed his very first mini-triathlon.

300 meter swim. 10 mile bike ride. 3.2 mile run. All the way to the finish line.

What a difference one year can make.

Proud is not a big enough word to describe how I feel about him today. His smile at the end of the race was breathtaking, and I will remember that moment forever.

He worked hard for this. No, he didn't join a team. He didn't even follow a training program. He just decided. He decided he was up for the challenge. He believed that he could swim, bike and run.

And he did. It was the same 1 year ago when we faced that terrifying news and the treatment that followed. We just did it. We decided to put our heads down and do it, whatever "it" turned out to be.

Everyday we decided as a family to make changes, to just change one thing at a time. We decided to be intentional with what we put in our mouths and how we spent our time. After learning that sugar is the main ingredient used in PET scans to locate and identify cancer cells, it was the first thing we kicked to the curb. It seemed wrong to supply any lurking cancer cells with more food to feed on, so we starved them instead. No more sodas. No more sugary drinks masquerading as water for the kids. No more foods with sneaky added sugars wearing suspicious names. We knew too much to ignore.

As I watched my husband jump into the pool for his very first 25 meter lap, I couldn't help but catch my breath. It was 1 year ago that I sat in a hospital waiting room as the surgeon handed me a picture of a 6.5 cm tumor - a picture that I blinked and blinked at, trying to make it focus and somehow make sense.

Today I stood outside the pool with the sun on my back, cupping my hands over my eyes, marveling at his long, confident strokes. It was clear he was a lifeguard back in the day. "He so underestimated his time for this," I said out loud to no one in particular as he passed three people in the pool. He put his head down in the water and got it done. 12 laps. 300 meters. Check.

For the past 6 months, I sat with him every 2 weeks as he was injected with a poison that would kill any hidden cancer cells. Just like the swim, he met this challenge head on - quiet and reserved, with an unconventional confidence. We were told that not many people last all 12 rounds, which made him want to go the distance even more. He impressed the nurses with his unassuming, low-maintenance ways. He put his head down and got it done.

Hopping out of the pool, he headed for his first transition. On his way out (on a bike not necessarily suited for this kind of race), he did a wheelie. I "woohooed" and hollered and generally made the video hard to watch later because of my celebratory outbursts.

But this is the perfect symbol for how we lived the past year - doing wheelies. Up and down. From resting and recovering to wrestling and rejuvenating with the kids. When he wasn't feeling tired and fatigued, we were moving. We were playing. We were doing the things that bring us joy. We enjoyed our children and their childhood. We intentionally made time for games. We said 'yes' more. He became the the 'Zen Parent'. We did wheelies, as best we could, throughout all of his treatments.

During one of his transitions, he expressed frustration about his 'not quite right' bike. It was slowing him down. But he quickly reminded himself to just enjoy the experience. It had to be a ride, not just a race. He put his head down, kept pedaling and began noticing. Noticing the beautiful stretching fields of cotton, the lovely houses, the way the wind felt on his face and how the early spring sun warmed his back.

It was the same during his treatments - he didn't talk much. He just showed up. He didn't dwell. He didn't wallow when things were hard. He crowded out the negative and opened himself up to new possibilities. He put his head down and decided to get it done.

As a family, during the past year, we focused on crowding out all of the processed foods in our lives. If it has more than 5 ingredients that we can't pronounce, we don't buy it. If it comes in a box but we can get it fresh, we don't buy it. Instead of processed foods, we bought a Vitamix blender and started making things from scratch. We made green smoothies and shocked our colleagues as we drank neon green juice from mason jars. We invented a new game where we try to do all of our shopping on the perimeter of the grocery store, never stepping foot into the aisles. We visited Farmer's Markets and started learning more about the dangers of GMOs. We got rid of plastics and stopped burning things that may be putting toxins into the air we breathe. We changed the supplies we used to clean our house. We started making 3 hour trips to Trader Joe's and Whole Foods in order to find the organic, non-GMO versions of the things we like to eat.

Back at the race, we cheered him on as he hopped off his bike and began the run. He put his head down and put one foot in front of the other. He focused on the remainder of the road, looking ahead towards the finish line.

When he crossed underneath the huge FINISH sign, I was overwhelmed with a feeling of accomplishment. I didn't physically run the race with him, but yet, I was there every step of his journey. That finish line was more significant than anyone around us could have imagined.

Sure, it was only a 300 meter swim, 10 mile bike ride and 5K run, but that finish line marked so much more than that. It marked an ending to some of the scariest times of our lives and the beginning of so many positive changes for our family.

To say things have changed for us over the past year is a bit of an understatement. We were a typical family. Eating and drinking typical things - out of boxes, bottles and bags. Making what we thought were the 'best' worst choices from restaurants and drive thrus. We considered ourselves 'pretty healthy' eaters. We didn't overindulge in the crazy foods, but we didn't always eat our veggies either.

Until that day. That day when the "big scary" happened for us. When the world turned upside down and a new normal was established.

That day we put our heads down and decided. We wouldn't start counting Christmases together. We wouldn't wallow in the overwhelming bad luck and fortune of it all. We wouldn't waste away in the fear of it. Instead, we decided to put our heads down and push forward with intention.

To use our time and energy wisely. Every single day.

To eat well and play more.

So... no matter what your motivation for change, the charge is always to:

Decide. Put your head down and make it happen. Use your challenges to fuel your changes.

With that, I'm off to the pool. We are training together for the next mini-triathlon because this one was all his.

This one was his finish line.

Sharon at MommyVerbs is a working Momma - a newly tattooed, 'just turned 40 year old' who enjoys writing about life with her family T, X and Y, while playing fast and loose with punctuation... engaging each day... one action word at a time. And, she's on a mission. To be intentional. To pay attention to the action of her world. To engage and encourage others to do the same... especially when it comes to health and wellness, what we eat and how we spend our time. Her challenge to you is: Eat Well. And Play More.

The Experts Weigh In: The Best Money I Ever Spent!

Image via joyofblending.com

BY: CHRISTY RICHMOND, CONTRIBUTOR

In my long time career as a freelance film editor, I have grown accustomed to going from project to project, completely avoiding what my co-workers and I sometimes laughingly refer to as a "real job". When a project begins, we have to be ready to give up many aspects of our day-to-day lives, the kind of things other people take for granted, like knowing what time we'll get off work (minimum daily call = 9 hours; maximum daily call = whatever the producer is willing to pay in overtime!), when we get to take our lunch or dinner breaks (these can be at different times of the day and who knows what we will be eating!) or whether we can make plans for the coming weekend (if the producers make changes to the schedule, we could be working for 16+ hours on both Saturday and Sunday!). 

It all gives new meaning to the term 'self-care'.

Self-care is something that you learn to get very good at as time goes by because otherwise, you get burned out or sick. 

Image via vitamix.com

During a work project that finished early last summer, many of my co-workers were saying that juicing every day gave them so much more energy and stamina. I had to admit that they certainly looked healthier than on previous projects, so I decided to look into purchasing a juicer. I gathered opinions, did a little online shopping and decided that once the project finished, I would purchase a Breville juicer for myself. But before pulling the trigger, I had the realization that I've never really been much of a juice drinker, always preferring to consume the whole fruit, rather than just the juice. And although I have always enjoyed eating vegetables, the thought of drinking a large glass of celery or beet juice sounded a bit disgusting to me! 

And so I changed my mind about becoming a "juicer" and became a "blender" instead.

This critical decision led me straight to the Vitamix. Once again, I did my online research and surveyed a handful of friends to see if anyone had one. To my surprise, many of them already owned one! The only thing holding me back now was the price, especially since my freelance project had just finished and I no longer had a regular paycheck coming in. While trying to justify the purchase, I found myself at a Whole Foods store Vitamix demonstration. I told myself that I was only looking, not buying.

Of course, both the demonstrator and the demonstration were amazing! I realized that I had only thought of the Vitamix as a way to blend juices, but it does SO MUCH MORE than that! In the space of a half hour, this woman made several juices, a hot soup, her version of spaghetti sauce and several frozen desserts (all of which we were allowed to sample!). In between each of these, she showed us how easy and simple it was to clean the Vitamix. Even the most devoted juicers among my friends complain about the time consuming task of cleaning their juicers, but the Vitamix made the cleaning process look like a piece of cake!

Image via vitamix.com

To make a long story short, I bought one then and there, along with some organic fruits and vegetables. After watching the DVD that came with it, perusing the recipes and watching a few YouTube videos online (I do like my research!), I jumped right in! Now, about 9 months later, I am still fascinated by what the Vitamix can do, as well as what it's done for me!

Although I admit to having some fear that I would eventually tire of my new "toy" and possibly regret its hefty price tag, I can honestly say that it's rare that a day goes by when I don't use the Vitamix at least once, if not twice. And I don't just blend fruit and vegetable juices. I use it as a food processor, I cook hot soups and sauces in it (yes, you read that right, HOT), and I make delicious frozen desserts!

The benefits have been so great that I would have to do another blog post just to list them, but here are a few highlights: I have retrained my palate, reducing my intake of both sugar and sodium; I have lost 20+ lbs. without dieting; and I have increased my energy and boosted my immunity.

The journey of "blending" has been a step-by-step process and an incredible learning experience, but I will save all that for another time!

Start blending, my friends!

P.S. I am so overwhelmingly enthusiastic about my Vitamix that I have become an affiliate for them! If you go to my health coaching website and click on the 'Recipes' tab, you will see a link to the Vitamix website. If you order by using this link, you will get free standard shipping for your purchase!

Christy Richmond is a freelance film editor for TV and movies in Los Angeles, California, as well as an aspiring health and wellness coach. She was born and bred in Texas, and like a true Texan, loves her 'south of the border' cuisine - cheese enchiladas, rice and beans and of course, chips and salsa! But don't worry, she works it all off by hiking the beautiful trails of Griffith or Elysian Parks in LA with her enormous rescue dog, Mikey. In her free time, you can find her watching (and re-watching) her favorite old British comedy 'As Time Goes By' (she claims she will never tire of it!) or going on tours of old neighborhoods and buildings in her area, embracing her love for architecture.

New York City: Healthy Eatin' on the Run!

Image courtesy of amybarickman.com

Look, I'm as busy as the next person, and I'll be the first to admit that eating healthy is not always the easiest or most affordable option. Plus, temptation is everywhere (I mean... I can walk two blocks and get 2 slices of pizza and a Coke for $2.50). But here's the thing, eating healthy CAN be good. It can be really, REALLY good actually. So good that I get excited about grabbing a healthy lunch or dinner to go.

Today, I've compiled a list of some of my favorite healthy eats-on-the-run in New York City! If you're lucky enough to live here but have never tried these excellent establishments, it's time you got to work. So here we go! Grab a pen... you may want to take some serious notes!

Image courtesy of portfolio.darkigloo.com

Dig Inn Seasonal Market 

I give this place 5 stars, 2 thumbs up, a high-five and all that jazz! First of all, it smells delicious every time I walk by, and the food is fresh and hearty. Plus, I can get behind the philosophy on their website: "Bottom line - we believe that you don't have to be a health food martyr to eat well. Quality, healthful food is about abundance, freshness, and flavor - not deprivation!".

Here's why you can consider Dig Inn a solid meal-on-the-go choice:

*Their meat comes from animals that are raised humanely, without hormones and antibiotics.

*They source their produce from local, sustainable farms and actually visit these farms to see for themselves!

*All meals are prepared from scratch!

*They believe in full transparency and post all the nutrition information on their website!

So what's on the menu? You can create your own plate, choosing one meat (like rosemary turkey or wild salmon salad), one green or grain (like tomato brown rice, house greens or baby spinach), three market sides (like kale & apple salad, roasted local Brussels sprouts or organic whole wheat orzo & arugula salad), and one sauce or spread (like tzatziki spread, house hot sauce or guacamole). They also have an array of cold-pressed raw juices. The best part? It doesn't break the bank!

There are 5 locations in the city. Click here for more information.

Image courtesy of tastingmenu.com

Hummus Kitchen

When I lived on the Upper East Side, Hummus Kitchen was my go-to spot when I wanted a light and healthy meal for brunch, lunch or dinner! If you choose to dine-in, the atmosphere is warm and inviting. It almost transports you to another place and time. And if you order out, you can rest assured that what you're eating is of the best quality.

Here's why you should try Hummus Kitchen:

*Their menu is packed with simple, healthy Mediterranean dishes!

*They have a seasonal kitchen, using top end raw ingredients - lots of vegetables, whole grains and beans!

*Their menu highlights the health benefits of certain dishes and provides tasty vegan options!

*Their staple - hummus - is made with organic chickpeas and believe me, it's delicious!

So what are my favorites? The Mediterranean chopped salad is excellent for a light meal - the ingredients are finely chopped and super fresh. Their Moroccan chicken wrap is my favorite dinner option - roasted chicken, hummus, mild Harisa sauce, cucumbers and parsley. And if you're in the mood for brunch, you can't go wrong with the green shakshuka!

There are 4 locations in the city. Click here for more information.

Image courtesy of nycgreennews.com

Energy Kitchen

Energy Kitchen is going to take over the world. Yes, it's true. I've met one of the owners personally, and his vision is exceptional. The company's slogan says it all: fast food, not fat food. I love the idea behind their company, which they explain on their website, "Energy Kitchen was created with the belief that you shouldn't have to compromise health or taste when it comes to fast food".

When you need your food fast, here's why you should stop by Energy Kitchen:

*Everything on the menu is under 500 calories!

*The food is always grilled, baked or steamed... never fried!

*Their beef is grass-fed, free range, 90% lean and all natural!

*Their buns and wraps are made with whole grains!

*Calorie content is listed on the menu!

*All their food is cooked to order so you know it's fresh!

So what's on the menu? I love the kitchen chopped salad, a tasty mix of romaine, grilled chicken, scallions, tomatoes, blue cheese and turkey bacon. Then there's the delectable thai chicken wrap filled with grilled chicken breast, carrots, baked Chinese noodles, cucumbers and spicy peanut sauce on a whole wheat wrap. Even their sides are guilt-free! Try the asparagus salad, corn & edamame salad or the baked fries!

There are 7 locations in the city, but they are also open in Florida and New Jersey (with more states coming soon)! Click here for more information.

Image courtesy of livingmaxwell.com

Organic Avenue

I'm having a love affair with Organic Avenue, and it's a downright disservice to humanity that there's not one in my neighborhood yet. What's a girl supposed to do?!? Organic Avenue is known for their juice cleanses, but they also have a solid array of smoothies, salads, wraps, snacks and sweet treats! 

Organic Avenue should be on your list of spots to try (as soon as today) because:

*All the menu offerings are Certified Organic! You can rest assured that what you are eating is of the highest quality!

*Most of the menu items are raw, which means that you take in the most nutrition possible! Nothing is destroyed or lost by cooking!

*The company's founder Denise Mari practices what she preaches! She has been a vegan for the last 13 years, and her excellent health and glowing skin are proof of what the diet can do for you!

So what are my favorites? My lunch of choice is the big kale salad, a lip-smacking combination of shredded kale, arugula, red onion, carrots, hemp seeds, raisins and sun dried olives topped with possibly my favorite dressing in the whole wide world (I think that recipe might be top-secret). I also like to round out my lunch with the turmeric tonic - alkaline water, lemon, ginger and turmeric. This juice aids in digestion and relieves menstrual discomforts, among other things.

As of now, there are 8 locations in the city. Click here for more information.