Category: Fit Hair

Fit Hair

Foods Rich in Biotin

February 28, 2017

Biotin is a critical part of cell production and growth. It assists with transferring carbon dioxide into the body as well plays a part in the metabolism of fats and amino acids. A mild deficiency in biotin can produce a skin condition called dermatitis, which results in an itchy and scaly skin. Importance of Biotin Vitamin B7, known as Biotin has become a popular supplement in most hair products and vitamins. Biotin helps hair growth by being a critical catalysis in reacting with enzymes that help produce amino acids. These amino acids are building blocks of protein, which our hair is made up mostly protein aka keratin. This process is essential in the growth hair healthy hair from the inside out. While biotin is a great option, it also comes with some risk as many people have a reaction to it. Biotin is a water-soluble nutrient, which means for it to be absorbed properly, a person must have proper water intake. You don’t need a supplement to consume biotin. Here are five foods rich in biotin. Foods Rich in Biotin Walnuts Walnuts contain folate, vitamin E, biotin, antioxidants and healthy omega-3 fats. Not only are these nutrients, vitamins, and minerals healthy for hair but also brain health. Brown Rice Brown rice contains a high concentration of fiber, calcium, and iron within one scoop. With its additional concentration of biotin, brown rice is a concentrated source of vital nutrients for healthy hair. Avocados Avocados are one of my favorite foods for hair growth. Outside of the essential healthy fats, that aide in a healthy cardiovascular system and body but also your hair thanks to the additional boosting of biotin Swiss chard Swiss chard is overlooked within the green family by its popular spinach and kale. Substitute a few cups of chard for spinach in your green smoothie for not only a smoother beverage but one that contains a good source of antioxidants, minerals, and b-vitamins. Soybeans Soybeans are often overlooked and get a bad rap. It is one of the few natural non-animal complete proteins, which contain essential amino acids in one serving. Soybeans are rich in copper and iron, which are important and aid in red blood cell production. Soybeans are affordable and can be found in the bulk section. A great alternative is edamame, which is harvested when the soybeans are soft and young. Make sure to only have organic, non-GMO soybeans when consuming if possible. Click For This Free E-Guide For More…. Want More? Signup For Your Free E-Book

FitHair Book In Now Available

February 20, 2017

Surprise. It’s official! I have released my very first book – FitHair Foundation. I am asked a lot of tips on growing healthy hair such as daily vitamins, juice recipes and the impact of stress. I decided to finally package everything within a book to serve as a great foundation for your healthy hair journey. You can find out more about the book on this page or see how you can grab a free copy below. Here are three ways you can get your hands on the book and much more. Order a physical book or pre-order on Kindle If you buy the physical book, make sure you check back for the awesome deal on the kindle version as an extra bonus! You can even share it with a friend. Don’t know if this book is right for you? I am giving you a free chapter on the house. Yep. Free-99! Living in Dallas? Come hang out with me this week as I celebrate the new book and will be on hand to chat all things healthy hair. Powered by Eventbrite Thank you all for your support and I would love to hear back from you. I am so grateful for you joining in this journey. Don’t Forget!! In the meantime, don’t forget I have this awesome e-book just for you, which offers over 20 foods that aid in healthy hair from the inside out.

3 Tips to Picking the Right Protein Supplement

February 15, 2017

The Benefits of Natural Ingredients: Every day we learn more about negative effects of synthetic and unnatural ingredients. And we understand more about the real and irreplaceable ingredients that nature can provide. When we eat right – when we eat real – we become our best selves. 3 Tips to Picking the Right Protein Supplement Adequate protein is more than a ticket to a fitter physique. It turns out that consuming protein is important for women when it comes to appearance and long-term health. Burt’s Bees’ plant-based protein powders are not only more sustainable, but they are also less concentrated and refined than animal protein powders, therefore carrying more macro and micro nutrients from the plant source (e.g. fiber, carbohydrates, phytonutrients). Burt’s Bees Protein provides a complete essential amino acid profile – offering the nine essential amino acids that must be consumed through protein foods – and achieves high digestibility. Look for Labels: When reviewing a daily protein supplement, it is important first to review the labels located on the package. Are you a vegetarian or in need of soy-free? Most companies now will state if they meet your specific dietary needs. There are a variety of supplements that now cater to your specific needs. For example, Burt Bee’s has a variety of protein supplements in various flavors but also specific needs Burt’s Bees Protein +Healthy Radiance – Vanilla or Chocolate Burt’s Bees Protein +Gut Health – Vanilla Burt’s Bees Protein +Daily – Vanilla & Chocolate Review Source: With many protein shakes on the market it’s important to note where the source is coming from. There are a few brands like, Burt’s Bees Protein, which is formulated with organic ingredients and plant-based protein, requiring fewer natural resources for production and having a less harmful impact on nature. If you are unsure of what brands to look for I recommend picking protein supplements that are both or either USDA or Certified Organic materials as you don’t have to be concerned with loads of pesticides or chemical materials. Taste Test: When picking a protein supplement no matter how good it is, if it doesn’t taste right then you will hate it and loathe to drink it daily. Various proteins supplements taste different depending on if you add water, milk or add it to a smoothie. Purchase a few sample packets and test away before investing in a larger tub or size. This is a sponsored conversation written by me on behalf of Burt’s Bees. The opinions and text are all mine.

Winter Foods For Hair Growth

January 26, 2017

Winter is officially here. Long gone are the summer fruits and vegetables and now are time for hearty greens citrus. This winter I have picked out three winter foods, which aid in healthy hair from the inside. Foods You Should Eat For Health Hair – Winter Edition Brussels Sprouts The small “mini baby cabbages” are often overlooked on the dinner menu but not anymore. But these small vegetables are very mighty as they are a great source of protein, iron and potassium, Additionally, Brussels contain a significant amount of Vitamin C and folate, antioxidants and fiber, which all aid in proper hair growth from the inside out. Kale Oh Yeah! If you didn’t know, it’s Kale season and I am overly excited. Kale is one of my favorite vegetables and greens for aiding in healthy hair. Kale contains vitamins A, C, K, and E, as well as iron, calcium, manganese, potassium, and a load of antioxidants. Kale and most greens are a part of what’s known as the brassica group. These vegetables are known to help lower cholesterol, aid in digestion and much more. Pomegranates Pomegranates are known as a superfood thanks it’s powerful antioxidants and anti-inflammatories, which fight against heart conditions such as high blood pressure, and cholesterol and even offer some anti-cancer benefits. Unhealthy hair can be a culprit from poor circulation, which directly is a result of blood circulation and heart health as well. If pomegranates can keep the heart this healthy image how it will affect the hair in the long run. Want to know more? Download this free e-book, which contains 20 foods you con eat for healthy hair from the inside out.

3 Healthy Tips to Make it Through the Winter Season

January 11, 2017

The winter season often brings an increase of comfort food, weight gain, and sickness. Here are three quick tips to help your immune system and keep you healthy this year during the season. Keep Moving – While you may want to stay in and sleep in, try to stick with a daily exercise plan. Physical activities are known to help to boost the immune system. Try new classes at a specialty gym or download a workout app to keep active while on the go. Staying active is great for your mental toughness as well as your overall health. Eat Smart– Winter season is known for loads of comfort foods, which can contribute to weight gain, lower immune system and much more. Try incorporating foods that are rich in boosting the immune system such as mushrooms, leafy greens, Matcha tea and coconut oil. Fruits and unprocessed foods are still vital yearly so don’t skip on these for comfort foods. If you are unable to incorporate these items, having a daily protein shake like Burt’s Bees™ Daily Protein + Daily, which includes plant-based protein and vitamins from real fruits and vegetables, which is a great alternative especially those who are on the go. Wear Sunscreen – I know. It’s a lot of gray days full of ice, snow, and cold winds during the winter months. The thought of “sunscreen” when there isn’t much sun just doesn’t make sense. While there may be the lack of sunlight during the winter season, this doesn’t mean you should skip on sunscreen. Snow increases your risk for UV exposure during the Winter months. So while it’s gray and the sun isn’t out, exposure is higher for most during the cooler temperatures. Thus it’s vital to switch your moisturizer and skin care to accommodate seasonal needs. Sunscreen is more important in the winter season, so don’t skip it. This is a sponsored conversation written by me on behalf of Burt’s Bees. The opinions and text are all mine.

3 FitHair Hair Resolutions

January 2, 2017

Whether you are starting a New Year’s Resolution or just declaring today as a day to make a change, now is the perfect time to resolve to have healthy hair for the year. Take a look at three resolutions you should make to have healthy hair from the inside out. Quality Sleep Did you know, “alterations in sleeping patterns have been shown to affect the body’s immune function, hormone secretion, and physical and mental stamina? According to the Belgravia Centre, the hair is very sensitive to changes in the body, and hair loss is nearly always the consequence of an internal disturbance.” Yes! Lack of sleep can, could and does affect hair growth negatively. So make sure you have quality sleep each night. I am currently tracking my sleep with the MisFit activity tracker, which I love and highly recommend. If you don’t have one there are multiple apps, which help track your sleep at night. DRINK CLEAN WATER Water is essential to hair growth but also your overall well-being. If you are having a hard time drinking water, add fruits to mix it up. Still, can’t drink enough? Did you know you can eat your water? Fruits and vegetables like cucumbers, berries, and celeries are high in water content. Juicing is a great option to quench your thirst and increase your water intake. Make sure you check out my YouTube Video as I test the ph and teach about the importance of water. TAKE DAILY VITAMINS Everything we do to our body affect it in some way. Stress, working out, even medications can affect circulation and the absorption of nutrients from foods. Since I am not a doctor, I can’t prescribe a cocktail for each person. It’s a general rule of thumb to have vitamin supplements to ensure we are getting everything we need for optimal health. If you are wondering where to start, I follow Sprouts Essential 4 Supplements as a great foundation for knowing what to take each day. Here are the top 4 essential vitamins for both healthy hair and body. Multivitamin Omegas (Fish, flax, chia etc) Super Foods aka Green supplement Probiotics Optional: Vitamin D during the winter time or if low. Here are my favorite vitamins to have Garden of Life Multivitamin, Omegas, Raw Green supplement, and Mood Probiotics. WANT TO LEARN MORE???

Healthy Swaps for the Holiday and New Year

December 14, 2016

The key to eating healthy throughout the holiday season or for the new year is to treat this season the same as it would be any time of the year. All you have to do is make the right choices that will allow you to indulge and enjoy, yet keep you from loading up on the fatty, high-calories dishes that can quickly lead to unwanted weight gain. Whether it’s the holiday season or you’re trying to start a new healthy lifestyle, here are some healthy swaps that will keep you on track throughout the year. Healthy Swaps for the Holidays, New Year and More EGG NOG for MALK NOG Eggnog is a favorite drink during the colder temperatures and holidays. According to CNN, Eggnog is made up of four ingredients milk, sugar, cream, and eggs, but if you pick up a carton of commercial eggnog most contain much more nog than eggs. FDA regulations only require that 1.0 percent of a product’s final weight be made up of egg yolk solids for it to bear the eggnog name. For “eggnog flavored milk,” the bar is even lower; in addition to requiring less butterfat in the recipe, this label only requires 0.5 percent egg yolk solids in the carton. Additionally, a typical serving of eggnog contains over 300 calories, 10g of fat, and over 70 mg of cholesterol.Try DIY NOG or one of my new favorites MALK PECAN MALK NOG. It’s the first dairy-free nog with no artificial colors, flavors, binders, fillers, gums, carrageenan. It also 100% organic and made with over 1 cup of Texas Pecans. Chicken Stock for Bone Broth Year-round, stock is used in a multitude of recipes but a lot more during the holiday season. Store bought stock can contain a host of other ingredients such as yeast, MSG and much more. A better option to swap for is Bone Broth, which I wrote about a few months ago. Bone broths are simmered for a very extended period, with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones. Bone broth contains at least 10 grams of protein per serving and tons more nutrition than traditional stock. Coffee for Matcha Tea From gas stations to bars, coffee is available everywhere at any time of the day. Each season there are seasonal flavors of coffee, which often contain high amounts of fat, sugar, and caffeine. A great alternative is Matcha tea. Matcha is a type of green tea but comes with a lot more benefits because it’s a powder. When you drink matcha, you ingest the entire leaf and receive 100% of the nutrients of the leaf. Matcha powdered green tea has over 130x more antioxidants than regularly brewed green tea. IT would take 10 cups of regular green tea to equal the nutrients found in one cup of matcha. One of the biggest benefits of coffee is containing the amino acid L-Theanine. Because of its presence it helps your body to process caffeine differently and create a state of calm alertness. While one serving of matcha has much less caffeine than coffee, it provides a less jittery, more sustained energy boost – with no crash at the end. L-Theanine also improves focus and helps you concentrate. Additionally, Matcha also helps increase your metabolism. Mayo for Avocado Mayonnaise is perfect for a quick tuna or egg or chicken salad, but it comes with a hefty price of fat and calories. A quick swap is avocados. Avocados are typically in season and can be found in a plethora of stores. Avocados provide fewer calories than mayo and are filled with loads of healthy monounsaturated fat, fiber vitamin C and folate. Did You KNOW? Avocados are GREAT for Hair Growth! Alcohol for Sparking Water I love a glass of wine or a good cocktail, but most alcohol and wine has no health benefits (red wine is the only one that does.), overworks the liver and depletes the body of essential nutrients such as calcium. It’s the truth. It’s empty calories. The holiday forgoes the alcohol and substitute for either a wine spritzer or sparkling water like La Croix. Most people will assume you are drinking and it’s a lot fewer calories than most holiday cocktails.

MisFit Ray Is A Holiday Must Have

December 1, 2016

It’s officially the holiday season, which means lots of planning, shopping, gifts, and parties. Over the new few weeks, I will be giving you advice on how to stay healthy, gift picks and much more. This week, I want to highlight the popular premium fitness and sleep tracker, MisFit Ray by Fossil. I couldn’t contain my excitement about receiving the MisFit Ray Rose Gold with gray leather strap. After a few weeks of wearing, testing and working out with it the MisFit Ray, I definitely am making this one of my Holiday Picks for this year. So sit back and get ya tea or juice ready because this a lengthen blog post. The Ray retails for $99.99 (or $119.99 with the leather strap, as I’ve been wearing it.) It looks like a piece of jewelry but the Ray isn’t just for a cute wrist arm bling. It’s a true fitness tracker as it counts steps, alerts me for sitting too long and even tracks my sleep patterns. Once I initiate Bluetooth to sync the Ray with my phone, all of this data is backed up to the app on my phone in a few seconds. The Ray is powered by three small batteries, which are similar to the kinds in most watches. Since it’s battery operated, this means no extra cords or forgetting to charge, which I like a lot. The batteries have last well over a month and are said to last about six months! As far as setup, I did the unboxing on Inst-stories, and most of my followers got a chance to see me go from box to setup within 5 minutes. Fit Features of the MisFit As noted before, the MisFit Ray automatically tracks steps, distance, calories, and light and restful sleep. Additionally, it has the option to vibrate for call and text notifications, movement reminders, and alarms. I liked the vibration and notification for sitting down too long a lot. The Ray came in handy while I was at the movie to see a free screening of Moonlight, which you should see the film too. My cousin was running late so I knew she would call once she arrived. Since this was a screening, they were strict on us not having our phones out period. Since I had on my Ray. When she called, I knew because my wrist vibrated 3x with a flashing light indicating someone was calling me. The light didn’t disturb the other movie goers and no one noticed. Winner! My favorite feature is tracking my sleeping patterns. Going without adequate sleep can have both short- and long-term consequences Each day I was able to see a charted view of the total amount of sleep and points where I wake up, toss and turn, etc. This is critical as sleep is vital to our overall well-being but also healthy and fit hair. Wear It & Accessorize Up! The Ray is probably one of the most stylish fitness trackers I have seen. It doesn’t feel like a regular tracker being big and bulky. As stylish as the tracker is, it complimented by tons of more fashionable yet useful accessories. MisFit offers a banded bundle, which include three various styles of bands from waterproof to leather. The countless accessories ensure you can switch up your style with your outfit or to meet your daily need. The tools for switching come in the accessory pack, which was very convenient. It took me approximately 10-15 minutes to switch the bands. It wasn’t easy but it wasn’t to hard. It’s a learning curve but next time I can do it quicker. If you don’t like wearing it on your wrist, then you can wear it on your shoe, pocket or even on your chest thanks to the Ray’s Lariat necklace. The necklace is a 20″ bar-in-loop closure and relatively light, which makes it perfect for layering or being the centerpiece of your outfit. You can wear the Misfit Ray connected at a single end as a drop pendant or at both ends to create a horizontal bar. Becuase I have a larger “blessed” chest, I opted not to do this but to wear the necklace as a stand alone. I know the Ray would be lost in the girls . I just can’t do it, guys. LOL (Luckily, the Ray is waterproof so the sweat wouldn’t destroy it should this happen to you.) Is MisFit Ray for you? So the big question is if the MisFit Ray for you? The short answer is YES. However, the MisFit Ray may not be for you if you fall into two categories. If all of your friends have a FitBit. Unfortunately, most people have a Fitbit, so the community is pretty active and vigorous (almost like a cult.) This may hinder you from purchasing one as you will be the oddball out. For me, this isn’t an issue and is a positive! If you desire a direct connection to heart rate monitor or extra stuff. Since the Ray is simple and straightforward, there isn’t aren’t tons of advanced GPS and Fitness tracker/watch options. However, the app that powers it is pretty cool as it links to many other health apps such as Google Health, which links to heart rate monitors and other programs. If you are looking for a fitness tracker that doesn’t look like most other fitness trackers, doesn’t break the bank, great quality and doesn’t need to be charged daily then the MisFit has my FitHair Stamp of approval. Since it’s the holidays, I would snag it up on the sales and bundles. Oh yeah, it’s on sale for $69.99 via Amazon so get on it, folks. The folks at MisFit sent me a complimentary MisFit Ray and necklace. I purchased the bundle set on my own. All opinions are honest FitHair Fam.

FitHair For Runners Regimen Beginners

November 4, 2016

As you guys know, I am busy training for tons of races on next year. As part of my training, I am consistently asked tips on how to workout and some fithair tips. I decided to finally show you my weekly hair regimen that I do as a runner. Check out my natural hair regimen starting with wash-day all the way to my “long runs” on Saturdays. Even if you’re not a runner, you can use a few tips from the runner’s natural hair care regimen as well. Runner’s Natural Hair Care Regimen Sunday: Use this day to do a complete wash routine. A complete wash routine, includes shampoo, conditioner, deep conditioner, leave-in and styling product. If you are uncertain or don’t have a wash routine, I recommend downloading and using The Natural Cole’s Wash day guide. Once hair has been completely washed, then style hair by flat twisting hair using your favorite stylers such as gel, mousse or curl cream. I purposely am showing you guys your flat twist doesn’t have to be perfect if you don’t have time. Monday: Workout in the morning with a baseball hat. Once showered and clothed, should be dry and ready to be removed and styled. Don’t forget to make sure your hair is completely dry when taking down your twist. *wink Tuesday: Workout utilizing visors during your runs to keep the sun and hair out your face or in the gym allowing air to flow and help keep you cool. I am a fan of visors as they can add a pop of color to a boring workout outfit and are very practical. Wednesday: Make sure to replenish hair with a hair oil, daily moisturizing cream and hydration spray. I love Textured Talk web store Textures Natural Hair Store as they have a variety of my favorite sprays such as Obia’s Hydration spray and TGINs daily cream all in one place. Thursday: I utilize soft adjustable headbands like the bandi bands or balega to make sure my hair is shielded from various environmental influences but also can be placed over my ears to keep them warm. After working out, do a short wash-and-go utilizing a co-wash, deep conditioner, and leave-in. I recommend using The Mane choice 3-n-1 and deep conditioner as it detangles, conditions and moisturize the hair. It saves you time and money as you only need two products instead of three. After conditioning, use your desired styling products. Friday: Fridays are an off day for me in order to prepare for a Saturday morning long-run. Make sure to re-moisturize with a daily moisturizing spray, blended hair oil and a daily moisturizing cream. Saturday: I normally workout or run on Saturday mornings so my hair has grown in size and volume I make to use a soft headband or a visor. After working out, I wear a headwrap or let is run big and free. If I know I will be busy on Sunday, I will make this my wash-day and start over.

Bone Broth For Hair Growth

October 7, 2016

When you get sick, often times everyone tell you to drink some chicken noodle soup. I finally learned another reason why is due to the broth. Bone broth isn’t new-new. Many cultures, dishes and even our ancestors have been using it for years. A few years ago, there was a big bone broth hype and I honestly ignored it because it was just another fad to me. It’s been said the vitamins and minerals you get from the broken-down bones have powerful healing properties and can help to alleviate joint and gut pain, boost your immune system, brighten skin and even make your hair shiny. Allison, Communications Specialist for Sprouts and Emilie Registered Dietitian Nutritionist and self-taught intuitive chef who runs the Zen and Spice blog, were on hand to teach us #bonebroth101 and two simple soup recipes using the bone broth. Bone broth can be used by simply swapping water or regular stock. BONE BROTH 101 Benefits of Bone Broth There are countless benefits in bone broth. The ones I was most impressed with the most are Treat leaky gut syndrome Overcome food intolerances and allergies Improve joint health Reduce cellulite Boost immune system Indigestion and gut health You can easily make your own batch of bone broth and freeze it for a rainy day or even use it for savory soups such as in a Shrimp Bisque soup. I attended the event with some of my fellow fitness and nutrition bloggers in the Dallas/ Ft. Worth area. The event was hosted at Sprout’s newest store in Allen, Texas . The new store has fresh juices, unique prepared foods and even a sushi area. You can find out more about new openings in your area here. Most of us had only heard about Bone Broth but honestly we all didn’t understand the benefits of bone broth and mostly the difference in it from broth. Different Between Broth, Stock and Bone Broth Nourished Kitchen has a great explanation of the different in Broth, Stock and Bone Broth. Broth is typically made with meat and can contain a small amount of bones (think of the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein. Stock is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone). Often the bones are roasted before simmering them as this simple technique greatly improves the flavor. Beef stocks, for example, can present a faint acrid flavor if the bones aren’t first roasted. Stock is typically simmered for a moderate amount of time (3 to 4 hours). Stock is a good source of gelatin. Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones. At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger. Benefits of Bone Broth for Hair and Skin So, I had to ask the nutritionist for the benefits of bone broth for growing hair and having amazing skin. There are countless but I will highlight the main ones. Collagen is the main nutrient in bone broth. Collagen is a protein found in the connective tissue, tendons, ligaments and bones. Collagen maintains skin elasticity and firmness additionally is assist with helping skin to be smooth and supple. Wrinkles occur when the collagen in your skin breaks down. Some people apply collagen type of products on the outside but many are choosing to start from the inside out. Your scalp is still skin so having a healthy scalp with has Additionally, bone broth contains other essential vitamins for growing healthy hair such as Magnesium (assist with acne issues and inflammation) and Calcium (Deficiency leads to dull hair). Oh and it’s packed with protein, one serving often contains as much as 10g of protein. Boom! Where to Buy Bone Broth & How to Make It Obviously, since we were at Sprouts, I learned you can purchase the bones in Sprouts‘ Old Tyme Butcher Shop. The butchers can custom-cut any meat, bone cuts or anything just the way you want it. They also can help you pick, which ones are right for your particular recipes. You can make bone broth on your own or you can purchase them. Note, when purchasing please review sourcing, ingredients and if collagen has been removed or added. Below are a few recommendations . I listed them in order of how long it takes to make or cook. DIY Bone Broth – Takes 48 hours Jarrow Bone Broth Powder – 5 Minutes Sprouts Organic Bone Broth – None Major thank you to Sprouts for inviting some of my fellow Dallas Fitness Ambassadors out to learn about Bone Broth. Special thanks to Zen and Spice for teaching us some simple fall soups using Bone Borth.