Curly Nikki | Natural Hair Styles and Curly Hair Care

For this week’s food I’ve decided to do something a little different. I’ve decided to write about a spice. We use spices and herbs everyday in all sorts of foods but we seldom know the nutritional value of these spices and what they can do for our bodies and in some cases, our minds. So I’ve decided to “spice” things up a bit and you’ll see in a minute how cloves can be beneficial for your body, hair, and for other purposes.

Like many other spices, cloves are available throughout the year. Cloves are known for their uniquely warm, sweet and aromatic taste, which can be added to ginger bread, pumpkin pie, and various other foods. The cloves are the unopened pink flower buds of the evergreen clove tree. The buds are picked by hand and are dried until they turn brown in color. Cloves are about ½ inch long and about ¼ inch in diameter, and with the tapered stem, they closely resemble tiny nails. Cloves have a very hard exterior but their flesh features an oily compound that is essential to their nutritional and flavor profile.

Cloves contain a significant amount off an active component called eugenol, which has made cloves the subject of numerous health studies, including studies on the prevention of toxicity of environmental pollutants like carbon tetrachloride, digestive tract cancer, and joint inflammation. In the United States, eugenol extracts have been used in dentistry with very positive effects. You can even find clove oil in some over-the-counter store throat sprays and mouth washes and clove has been shown to work very well on toothaches. Eugenol also functions as an anti-inflammatory substance containing a variety of flavonoids.

Cloves are also a nutrient-dense spice. In addition to anti-inflammatory components, cloves are an excellent source of manganese, with about 66% of the daily recommended value, a very good source of dietary fiber (for your digestive system and waistline), as well as vitamin C and heart protective omega-3 fatty acids. Cloves are also a good source of calcium and magnesium. As we remember from previous super foods manganese, calcium, magnesium, vitamin C, and omega-3 fatty acids are all very helpful and essential to hair health as well as over all health.

So what else can cloves do? Well in addition to keeping area around the hair follicles from being inflamed and providing nutrients, cloves can also be used in henna mixes. Many of you who use henna may already know that adding ground clove to henna can make darker tones of red and auburn. So if you have grey hair and afraid the dye component from henna would be too bright, or if you’re looking for away to darken the tone in general, try adding a little bit of ground clove to your henna mix. As with the henna you want to make sure that the ground clove that you are using is very finely ground for ease of rinsing.

Some serving suggestions for cloves include adding ground cloves and curry powder to healthy sautéed onions, garlic and tofu for an Indian-inspired zest. You can also use cloves to add a warming note to apple cider in combination with cinnamon. You can also pierce an onion with whole cloves and add to soups, broths or poaching liquids. Regardless of what dish you add this little super spice to, you’ll also be adding great nutrients as well.


Question: What are your thoughts on the cleansing systems that are sold in some of the health stores, like the Jillian Michaels program?

Answer: I must first point out that I am always very skeptical when I see weight loss or diet supplements on the shelf at my local store or pharmacy. I am even more skeptical about detoxifying products and ANYTHING with a celebrity on the front of it. The one thing that you have to remember, is that the supplement industry (and detoxifying products fall under this) is not regulated by the FDA , so anyone can make a supplement, put anything they want in it (safe or unsafe), make any claim about it they want (true or false), and sell it to the unsuspecting public, usually with a high price tag. Most of these supplements list exotic sounding herbs as their ingredients and we must remember that just because something is herbal or natural doesn’t mean that it’s safe. Hemlock is an herb. Sounds safe because it’s an herb and herbs are natural which means its safe, right? Safe, that is until you eat it and lose your life, because the poison in hemlock attacks the nervous system which causes one to stop breathing. Imagine if I made a supplement with the smallest trace of this herb in it and didn’t list it in the ingredients list (because the FDA doesn‘t make me) and sold said supplement as a weight loss pill. The point that I’m trying to make is that, although supplements many not contain hemlock, they can contain “herbal” ingredients that could pose some serious health risks. And these manufacturers can sometimes get away with it because again the FDA doesn’t regulate diet or nutritional supplements. With the most detoxifying systems the herbs that are listed are basically laxatives and diuretics and some of these herbs can cause an issue in large doses. The Jillian Michaels detoxifying system was mentioned and that system does contain herbs that act as laxatives and diuretics.

A lot of health experts have taken a look at these supplements and have concluded that they won’t help in the long run. Most dietitians and physicians will generally tell you to stay away from this kind of stuff. The reason being that there just isn’t enough research done with these products to prove not only their effectiveness but their safety as well. Being the kind of person that I am, I need solid scientific research to ensure that something is safe and effective before I will recommend it. Successful detoxifying and weight loss comes from lifestyle changes, exercise, and well-balanced diets. I repeat it all the time because it’s the only formula that has been scientifically proven time and time again to work in the immediate future as well as the long term. There is no magic “pill” or “diet” that will help you achieve this even though the supplement industry tries to tell you otherwise, because they want your money. So keep your money in your pocket and keep walking when you see this stuff. I want to point out that I am not saying that all supplements are bad. My main issue is with diet and weight loss supplements, because they target a very vulnerable audience. I will say that if you choose to take ANY supplement (weight loss or otherwise) please, please, PLEASE, for your health and safety do extensive research before you start popping pills.

Now, since the Jillian Michaels detoxifying program was specifically named, I feel it necessary to point something out. Jillian Michaels and the manufacturer of her supplement line have been hit with, not one, not two, but three lawsuits in a court in California in regards to The Jillian Michaels Maximum Strength Calorie Control pills. One suits cites false advertisements as the basis of the lawsuit and another charges that the supplements were made with a “potentially lethal” ingredient (remember that hemlock?). You can find more articles about the lawsuits on MSNBC.com and nydailynews.com using keywords “Jillian Michaels lawsuits” in the search tool.

Normally, I would end my articles with “Until next week…” but unfortunately there won’t be a next week. I have to step away from my weekly articles for a while as earlier this week the military has called upon my husband and I to move to a different part of the country by the end of July. So, almost all my time in the upcoming weeks will be spent relocating. I do apologize to everyone and I hope to be sharing with everyone again by mid-August, hopefully sooner. So, until then...

Peace and Love,

KinkySheaPT

Although small in size, shrimp are huge in their appeal with their deliciously clean and crisp taste. With the ability of being served hot or cold, shrimp are one of the most popular choice of seafood in the United States and are also a wonderfully nutritious alternative to meat proteins. Shrimp’s firm, translucent flesh, in raw form, is not only low in calories but low in saturated fat as well. Shrimp may be small in size but not in nutrient density. Shrimp is usually low-fat and a low-calorie protein with a four-ounce serving of shrimp providing 23.7 grams of protein. That’s about 47% of the daily value for protein all for a mere 112 calories and less than a gram of fat. Shrimp is also a very good source of vitamin D and vitamin B12.

So at this point, I can almost hear the question some of you are probably asking, “Isn’t shrimp high in cholesterol?” The truth is shrimp is very low in fat, yet it does have a high cholesterol content and some people have avoided eating shrimp because of the high cholesterol content. And here comes the next question: “Well if it’s high in cholesterol then why are you listing this as a super food?” Based on research involving shrimp and blood cholesterol levels, the avoidance of shrimp for this reason doesn’t seem justified. In a peer-reviewed scientific study, researchers looked at the effect of two diets, one which contained shrimp and the other eggs, on the cholesterol levels of people with normal lipid levels. In a randomized trial people ate either 300 grams of shrimp per day or two large eggs. The shrimp diet did raise LDL levels (bad cholesterol) by 7%, but also raised HDL levels (good cholesterol) by 12%. In contrast, the egg diet raised LDL levels by 10% and HDL levels by 7%. The results showed that the shrimp diet produced significantly lower ratios of total HDL (good) cholesterol and lower rations of LDL (bad) to HDL (good) than the egg diet. Also, the people who ate the shrimp diet showed triglyceride levels reduced by 13%, yielding some cardiovascular benefits.

In addition to the above mentioned, a four-ounce serving of shrimp will also give you about 28% of the daily value for vitamin B12. Vitamin B12 is one of the nutrients needed to keep levels of homocystine, a molecule that can directly damage blood vessel walls and is considered a risk factor for cardiovascular disease, low. Added to this, shrimp are also a good source of cardio-protective omega-3 fatty acids, noted for their anti-inflammatory effects and the ability to prevent the formation of blood clots. A four-ounce serving of shrimp will provide about 14% of your daily need for these protective fats.

The omega-3 fatty acids can also provide protection against fatal heart arrhythmias. In a healthy and well-balanced diet that includes at least 10 ounce of omega-3 rich fish each week has been shown to improve the electrical properties of heart cells (what keeps the heart beating regularly), protecting the hart against fatal abnormal hearth rhythms, as suggested by a study from Greece. Authors in the American Journal of Clinical Nutrition concluded that with the long term consumption of omega-3 rich fish a lower QT interval (the measure of the heart’s electrical cycle) was noted and that fish intake seems to provide anti-arrhythmic protection. Basically said, a lower QT score indicates a lower resting heart rate. A higher resting heart rate has been linked to an increased risk of sudden death and lowering the resting heart rate provides significant a health benefit.

Another interesting benefit of omega-3 rich foods is that they’ve been shown to improve mood and reduce depression. When researchers from Ohio State University evaluated blood samples taken from a study involving 43 older adults (average age 67) , they found that the participants with high ratios of omega-6 to omega-3 fatty acids not only had a higher levels of various compounds involved in inflammation, but were more likely to suffer from depression. High intake of omega-6 fatty acids seemed to exacerbate the symptoms of depression thanks to cytokines. Researchers concluded that increasing the consumption of foods rich in omega-3s, while decreasing the consumption of omega-6-rich foods, can provide some protection against depression, particularly as depressive symptoms increase.

So the benefits of eating shrimp can far outweigh the risks, unless of course you have a allergy to shellfish. The protein, selenium, vitamin D, vitamin B12 and omega -3, in addition to iron, vitamin B3, copper, magnesium, phosphorus, all provide wonderful benefits to the body and may also do so with your hair. Shrimp can be enjoyed lightly seasoned and grilled atop a salad of fresh greens. Some prefer cooked cold shrimp with cocktail sauce as well as salsa or within their favorite whole wheat pasta dish. Served as an appetizer, snack, or as part of the main event shrimp are sure to provide lots of great nutrients for not only your body and hair, but apparently for your mind as well.



Question: What are some good things a busy woman should eat through out her day to stay healthy and fit? What are some suggestions?

Answer: Well, it is hard to name very specific foods in this question because I‘m all about variety. Typically, the more variety a person has in their healthy diet, the easier it is for them to stick with healthy eating habits. So, I’m going to start off by stressing whole foods and a balanced diet, with a variety foods low in fat and calories. As far as what a balanced diet is (because that term is toss around so much), in my mind I like to think of it in the form of a flow chart working my way down from macronutrients to specific recommendations for each food group in the food pyramid. Starting with the macronutrients, most dietitians recommend that 45-65% of your daily caloric intake should come from carbohydrates (whole grains, whole fruits and veggies, and so on), 10-15% of your total caloric intake should come from protein (lean meats, beans, nuts), and less than 10% of your total daily caloric intake should come from saturated fat with healthy fats (polyunsaturated and monounsaturated fats) comprising most of the fats in your diet which around 22% for most people. I know it sounds high but a fat intake of less than 20% of total caloric intake can interfere with the absorption of fat-soluble vitamins. Now taking this a step further into specific intakes for certain food groups I then trace my flow chart to the food pyramid. For those who may not know, the food pyramid is broken down into grains, vegetables, fruits, milk, meats and beans, and oils. If I’m looking at my macronutrients, most of my carbohydrates will come from grains, vegetables and fruits. Most of my protein intake will come from lean meats, beans, milk/dairy products, nuts. My fat intake will have a bit of a carry over depending on the type of lean meats, nuts, any oils I may use in cooking, such as olive, milk and so on, which is why low fat or fat free foods are important. All this reflects in the recommended daily amounts from each of the food groups. In general, daily recommendation for grains range from 3-8 oz, depending on gender age, and physical activity level. At least half, preferably almost all, of the servings should be whole grains. Vegetables are generally recommended at 1-3 cups a day for less active individuals, milk or dairy (of the low-fat or fat-free variety) at 2-3 cups per day depending on age. Fruit is usually recommended at 1-2 cups (usually for less active individuals). Meat (including fish) and beans are typically vary by age, gender and physical activity level and can range from 2-6 oz per day and oils (polyunsaturated and monounsaturated are emphasized) at 3-7 teaspoons per day.

Now I know these ranges seem to be a bit wide and your probably wondering how you can figure out what is right for you. Well, I’ll make it easy for you. Take a trip over to
www.mypyramid.gov. On this site, which is put together by the USDA in partnership with physicians and registered dietitians, you can get your very own personalized food pyramid with your age, gender, and physical activity taken into account. Just click on the “ My Pyramid Plan” link on the left hand side under the “Interactive Tools“ section. When your personal pyramid is generated you’ll also get some tips on how to make wise choices from each group. There is also a “My Pyramid Plan” for vegetarians as well and you can track your diet online to make sure you're meeting your recommendations. I know all of this sounds a bit wordy but again emphasis should be placed on whole grains, whole fruits and veggies, lean meats all in moderation and in balance. There are tons of foods that you can keep on your person to snack on if you’re in a rush throughout your day, like whole grain granola bars, raisins, whole wheat crackers, multigrain rice cakes, carrot sticks, and so on. I would also suggest trying to make time for your meals as much as possible. Research has shown that when you take your time to sit down and enjoy your food you’re more cautious about what goes on your plate (and in your mouth). I’m not saying that you should become obsessive compulsive about what you’re putting in your mouth but when people are in a rush for food they typically grab whatever they can and usually whatever they can grab is not the healthiest decision. Also as a final tip, eating smaller meals during the day can help keep energy levels up. Its usually recommended that a person eat in the following sequence: breakfast, snack, lunch, snack, dinner, snack. This sequence not only helps to keep you energized but also keeps you from over eating when you do get a chance to sit for a meal. If you’re still not sure of some things you can add to your diet variety, then check my health and fitness tips every week as I highlight a food that would be a great addition to a varied healthy diet. I hope this has helped you to gain a better perspective on a some of the things you should be eating during your day. If you have any more questions (or if I’ve completely confused you) please find me over on the Curly Nikki forum.


Until next week, stay happy and healthy!

KinkySheaPT

At one point tofu could only be found in Asian food markets, but now tofu can be found in your local supermarkets throughout the year. This seemingly bland food has the ability to take on the flavor of its surrounding ingredients making it a highly versatile and nutritious part of a heathy diet. Sometimes called "the cheese of Asia", tofu is a highly nutritious, protein-rich food that is made from the curds of soybean milk. Tofu is usually sold in rectangular blocks and is generally an off-white color and is a staple in the cuisines of many Asian countries. All the good news you may have heard about tofu being a health-promoting food is true. The soybean protein found in tofu yields cardiovascular benefits, antioxidant protection, energy, anti-cancer and anti-inflammatory benefits as well as being helpful with symptoms of menopause. Tofu is a great alternative for animal protein for those who may be vegetarians, those with high cholesterol, or anyone looking for a healthier alternative.

Much like last week's super food, tofu's main feature is protein, soy protein to be exact. Research on soy protein in recent years has shown that regular intake of soy protein can help lower total cholesterol levels by as much as 30%, lower LDL (which is the bad cholesterol) levels as much as 35-40%, lower triglyceride levels, reduce the tendency of blood platelets to form clots, and possibly even raise levels of HDL (the good cholesterol). All of which sounds very good to people trying to avoid atherosclerosis, or diabetic heart disease. High LDL cholesterol levels can lead to a build of up of cholesterol deposits on the blood vessels. If these deposits get too large or break off, they can cause a heart attack or stroke. Triglycerides can also contribute to these deposits forming as well. Soy protein can address all of these issues and lead to a greatly reduced risk of heart disease. Tofu also contains omega-3 fatty acids. Four-ounces of tofu will yield about 14% of the daily value of omega-3 fatty acids, which are essential in the support of a healthy heart.

Soy for menopause? Yes, you heard KinkyShea right! Soy has been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. during perimenopause, when a woman's estrogen fluctuates, rising to very high levels and then suddenly dropping below normal, soy's phytoestrogens can help her maintain balance by blocking out estrogen when levels raise excessively high, plus filling in for estrogen when levels are low. When a woman's production of natural estrogen drops at menopause, soy's isoflavones may provide her with just enough estrogenic activity to prevent or reduce uncomfortable symptoms, such as hot flashes. In addition, most types of tofu are enriched with calcium, which can help prevent bone loss which women are at risk of during menopause. Tofu is considered a good source of calcium with only four-ounces of tofu containing about 10% of the daily value for calcium and containing only 70-90 calories.

In addition to the nutrients mentioned above, tofu plays host to several other nutrients that are helpful for other conditions. Selenium is found in tofu and is needed for the proper function of the antioxidant system, which you may remember from previous foods. Selenium is a powerful antioxidant helpful in not only cancer protection, but in the reduction of asthma symptoms, arthritis symptoms and the prevention of heart disease. Tofu is also rich in minerals for energy. A four-ounce serving of tofu provides 33.8% of the daily value of iron. iron is primarily use as part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. The synthesis of hemoglobin also relies on copper and without it iron cannot be proper utilized in red blood cells. Luckily, both minerals are supplied in tofu, which also contains about 11% of the daily value of copper.

So can tofu help with your hair health? Sure. We already know that tofu is a great source of protein which is necessary in hair health. But it also packs other hair friendly nutrients such as omega-3 fatty acids, calcium, copper, selenium, and iron. All of which are necessary in the diet to support strong, happy, healthy, and growing hair. Thanks to tofu's versatility and the ability of it to absorb the flavor of surrounding ingredients, tofu can easily be added to a variety of dishes and prepared in a variety of ways. You can scramble soft tofu together with your favorite vegetables and the spice turmeric to give it a yellow "egg-like" coloring. This can be served as is or used as the basis for "tofu rancheros" by being wrapped in a whole wheat tortilla and served with black beans and salsa. For a healthier stir-fry, stir-fry firm tofu with your favorite vegetables and seasonings. You can even make fried rice using whole grain brown rice and tofu (in place of chicken or pork or even eggs). So try adding soy food to your diet variety, if you haven't already done so. You may surprise yourself and decided to keep this super food as part of your rotation. I should remind everyone that tofu is a soy based food so if you have a soy allergy you should avoid eating tofu.



Question: What are the best exercises or types of exercises to do to burn more fat or burn it faster?

Answer: Well first we should rephrase your question.. The question really should be, "What are the best exercises or types of exercises to burn more calories or burn them faster?" Why am I using the word calories instead of fat? Well it’s easier to measure how many calories are burned versus how much fat is burned (in order for me to measure how much fat you‘re burning I‘d have to get pretty “personal” with you). It is known that one pound of fat equals 3,500 calories. Its going to be awfully difficult to burn one pound of fat in a day, so what we do is look at the amount of calories burned over an entire week. It is safe to assume that if you burn or create a 3,500 calorie deficit a week (by cutting calories from our diet as well as exercising), you would drop one pound of fat. So really what you’re looking for are the types of exercises that really turn up the calorie burning so we can meet or surpass the goal of 3,500 calories a week to drop a pound of fat. As a side note I should point out that simply burning more calories won’t put you on the path to reaching your goal. You should also maintain a healthy well-balanced, low-fat diet, get plenty of rest and keep a healthy attitude.

So back to the question of which exercise will burn more calories. Well luckily for us, the American Council on Exercise has put together a little chart to help us figure this out. The chart is based on weight and gives the amount of calories burn per minute of exercise. Some of the most common activities are used for the chart. As a rule of thumb the more intense or, the higher the impact of the exercise the more calories will be burned. Keep in mind however that higher impact activities carry a higher risk of injury so it’s best to ease yourself into these activities to avoid injury and alternate between high and low impact activities. Basically put you don’t want to do a high impact activity two days in a row. So if you say take a Zumba Fitness class one day, the next day or next time you exercise you might want to do a lower impact activity for your cardio training such as walking, biking or the using elliptical. So below is the chart I mentioned before. Again its based on weight and how many calories are burned per minute and is a rough estimate. Of course people who are more muscular will burn more calories and other little technicalities, but in general this chart is pretty helpful in answering your question.

Until next week, stay happy and healthy!

KinkySheaPT 　

Be it roasted, broiled, grilled or poached chicken is one of the most versatile meats around. It can be combined with a wide range of herbs, spices, grains, and vegetables to make a delicious, flavorful and nutritious meal. Chicken is one of the world’s primary source of animal protein and a healthy alternative to red meat. Chicken is the kind of meat that can fit into almost any “diet”, thanks in part to its protein, tryptophan, selenium, and B vitamins.

Most of us know chicken is a great source of protein and happy healthy hair needs a proper intake of protein. This nutrient is essential for growth and replenishment. A serving of a 4-ounce chicken breast (skin excluded) will contain roughly about 67% of the recommended daily intake of protein. Also with this serving comes an excellent source of tryptophan, an essential amino acid that the body uses to synthesize the protein it needs. There’s no point in having the protein there if the body can’t utilize it properly and tryptophan helps ensure that proper utilization is facilitated. Protein also helps to protect against bone loss in older individuals. A study conducted showed that men and women, ages 70 to 90, with adequate protein intake lost less bone over a four-year period compared to individuals with a lowered protein intake. It should be noted that animal protein was also associated with this finding.

Chicken also contains cancer protective nutrients. Chicken is a good source of the B vitamin niacin, a cancer protective vitamin. Certain components of DNA require niacin, and research has been able to prove a direct link of niacin deficiency (as well as other B-complex vitamin deficiencies) to genetic (DNA) damage. In a 4-ounce serving of chicken, roughly 72% of the recommended daily intake of niacin is provided. As a bonus, the B-vitamins found in chicken also helps to promote cardiovascular health by converting chemicals that can damage the walls of blood vessels to more useful chemicals for the body. These vitamins also provide energy by being co-factors that support various metabolic reactions within the body.

Selenium is also found in chicken and has been shown to be cancer protective. Selenium is of great importance to human health. It is an essential component of major metabolic pathways, including thyroid hormone metabolism, antioxidant reliant defense systems, and immune function. Evidence from studies and intervention trials on animal models of cancer has suggested a strong inverse relation between selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, thereby inhibiting the proliferation of cancer cells, and induce the self-destruct sequence the body uses to eliminate worn our or abnormal cells. Selenium also helps the body utilize protein properly, which may help foster better growth. However it should be noted that because a little selenium is good, it does not mean that more is better. Too much selenium can become toxic and can result in hair loss as well as other serious problems.

Chicken is very popular in the U.S., as well as throughout the world, and for good reason. It’s delicious, nutritious, and can be used almost anywhere red meat can. Grilled chicken can be substituted for ground beef in tacos, or atop a plate of fettuccine Alfredo. A chicken breast can look just as delicious atop a whole-wheat bun with a vinegar based barbeque sauce as it does swimming around in little chunks in soup. Take care to remember that when preparing chicken extreme caution must be taken to ensure that raw chicken does not come into contact with other foods, especially those being served uncooked. Wash the cutting board, utensils and even your hands very well with hot soapy water after handling chicken. This prevents what is called cross contamination, or the transfer of harmful bacteria from one food to another. It’s also a good idea to use skinless chicken or at least remove the skin just before eating. The majority, if not all, of the fat found on any animal (humans included) will be found directly under the skin between the skin and muscle (lean meat). Consuming chicken with skin doubles the amount of fat and saturated fat in a serving, which quickly turns this super food into a not so super food. So remember these tips in mind when you are preparing to wow your family, or yourself, with your next chicken dish.

Question: What are some of the best ways to combat hitting a plateau?

Answer: Well first let’s define exactly what a plateau is in terms of fitness. Basically, its when you reach a point in your exercise routine where you start to notice no more changes or results. You stop loosing pounds or inches and you feel like you’ve basically hit a wall. Everyone will eventually hit a plateau at some point in his or her fitness routine. It’s perfectly natural and should be expected. So how do we break this?

Well, first you must find the cause (can’t fix the problem if you don’t know what’s causing it). Is it possible that you’re eating more calories than you think? Or are you eating too few calories? Even if you’re eating fewer calories than before you lost the weight, what you’re eating now could be just enough to maintain your current weight at your current activity level. Our bodies adjust their metabolism to resist weight changes. So you’ll burn fewer calories when you start consuming fewer calories. So if a diet of 2,000 calories per day gave the weight it’s walking papers, if you hit a plateau that 2,000 calories could be the exact amount your body needs to maintain it’s current weight.

So these are your options. Either lower your caloric intake further or increase the amount of time you spend being physically active. The first option may be hard and less desirable for some people because you can run into the danger of eating too few calories and not getting enough nutrients and still stuck in the plateau. This method is also hard to stick with for very long if you cut too many calories drastically. It is much better to moderately reduce calories to a level that you can sustain when you reach your weight goal.

The same goes for exercise. Let’s be honest, unless you’re a professionally paid athlete, exercising for several hours per day to burn more calories just doesn’t work for average person’s schedule. It’s also a good way to set you up for failure, over training, and overuse injuries. So aim for 30 minutes of moderate activity on most days of the week and as you become more conditioned, gradually increase the intensity and duration of your exercise sessions. Go for activities you enjoy, like dancing, walking though your favorite park or mall, or spin classes. The most effective exercise is the one you will do consistently.

Another way of breaking a plateau is by adding strength training, if you haven’t already done so. Adding muscle helps offset the metabolism-lowering effect of dieting and loosing weight. The more muscle you, have the higher your metabolism will be. If you’ve stopped loosing weight the key to getting off your plateau may be just adding a little variation to your program. The human body will adapt to the demands that you place on it so in order to progress we must continue to challenge our bodies. So you can shake things up by introducing some new elements and you might just find that’s exactly what you needed to break though the plateau and get yourself back on track.

(SIDE NOTE: I know to some that eating 2,000 calories for weight loss sounds like a lot but trust me for some people this may be what their bodies need if not more. This number depends on height, weight, age and level of physical activity. If you are not sure how many calories you should be taking in on a daily basis the American Council of Exercise has a daily caloric intake calculator that you can find here: http://www.acefitness.org/calculators/daily-caloric-needs-calculator.aspx. If you’re looking to loose weight subtract 250 calories from your total number and make sure you burn 250 calories in your workout a day. This will yield a loss of 1 pound of fat a week. Keep in mind that this is just an estimated amount of calories.)

Until next week, stay happy and healthy!

KinkySheaPT

This is my absolutely favorite vegetable! When most people think of sweet potatoes they usually channel images of Thanksgiving dinners and sweet potato pies, but this vegetable can be added to the menu throughout the year. There is often much confusion between sweet potatoes and yams, but in actuality a yam is a sweet potato. The sweet potato has a yellow or orange flesh and the skin can either be white, yellow, orange, red or purple. Not only do sweet potatoes taste like dessert, there are also a number of health and hair friendly benefits that comes from the consumption of this root vegetable. As a sweet source of nutrition, sweet potatoes are an excellent source of vitamin A, as well as a good source of vitamin C, B6, manganese, copper, dietary fiber, potassium and iron. These nutrients not only support a healthy and thriving body, they also support healthy and thriving hair.

Sweet potatoes contain unique root storage proteins that have been shown to have significant antioxidant capacities. In addition to these, vitamins A and C help to eliminate free radicals associated with conditions like atherosclerosis, diabetic heart disease, and colon cancer. Since these nutrients are also anti-inflammatory, sweet potatoes may also be helpful in reducing the severity of inflammatory conditions such as asthma, osteoarthritis and rheumatoid arthritis. Also, a recent study found that if you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke adding vitamin A rich foods, like sweet potatoes, may save your life. The researchers of this study believe that vitamin A's protective effects may help protect smokers or people exposed to second hand smoke against emphysema or help those that already have the condition.

Sweet potatoes can also help decrease the risk of heart attack and stroke, thanks to vitamin B6. Vitamin B6 is needed to convert homocystine, an interim product created during an important chemical process in cells called methylation, into other benign (not threatening to health) molecules. High homocystine levels are associated with an increased risk of heart attack and stroke, so having a little extra vitamin B6 on tap is a good idea.

In addition to tasty desserts, sweet potatoes can be prepared in a variety of ways. If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. However, if you buy conventionally grown sweet potatoes you should peel them before eating since the skin could have been treated with dye or wax; if prepared whole then peel just after cooking or avoid eating the skin. Some of my favorite serving ideas include baked sweet potatoes (topped with Splenda Brown Sugar and cinnamon), mashed sweet potatoes, and baked sweet potato fries. Other ideas I've come across include pureed cooked sweet potatoes with bananas, light or sugar free maple syrup and cinnamon topped with walnuts. Another serving suggestion included steaming cubed sweet potatoes, tofu and broccoli, mixing in raisins and curried vinaigrette dressing. Of course there is always good old sweet potato pie (with healthier modifications made) to nourish your entire body and your sweet tooth.


Question: "I really want to tone up my body but I don't want to appear too bulky or masculine. What is the best way to do this as far as a workout routine?"

Answer: Unless you put yourself in a rigorous strength-training program typically women will not bulk up. I should point out there are certain genetic and body type factors that make women appear more muscular than others. If there is concern about appearing too bulky or masculine there are a few things that you can do. You can try using lighter weights with more sets (about 2-3) and repetitions (15-20) to incorporate more muscle endurance to your training. You can also go weight free and use your own body weight to strength train and tone by doing push ups, lunges, squats, triceps dips and pull-ups. Two other very popular methods are Pilates and yoga. Both are known for their excellent muscle toning abilities and are very popular among dancers and many celebrities (like Madonna). You can try adding yoga and Pilates classes into your routine. If you're weight lifting and you would like to do yoga or Pilates you might want to substitute a day or two of weight lifting for the classes to avoid over training. I would also recommend changing one element of your workout routine at a time to avoid over-training and overuse injuries (in other words instead of revamping your entire routine only change one thing at a time). Also you should maintain a regular cardiovascular training schedule. If you're carrying extra fat then you won't be able to see your muscle tone, so the cardiovascular training will help you burn the extra calories to cut down the fat. There are cardio programs that do incorporate muscle toning such as ZUMBA Fitness classes and cardio kickboxing. Remember to stretch thoroughly after every workout. Stretching helps to prevent injuries, knots in muscles, and some experts believe that stretching can prevent excess muscle soreness. Also be sure to maintain a healthy and balanced diet to ensure your body is getting all the nutrients it needs to achieve and maintain a healthy body.

If you have a question or topic that you would like to have answered as part of the Fit Tip of the Week Series feel free to find me on the CN community forum.


Until next week, stay happy and healthy!
KinkySheaPT

Strawberries have grown wild for nearly millennia in regions throughout the world. Sometime before the Christian era they began being cultivated and were highly prized and considered a luxury to the ancient Romans. Today, strawberries are increasingly available year round to the general public in over 600 varieties that differ in flavor, size and texture. The fragrantly sweet juiciness of this little deep red fruit makes it easy for just about anyone to sink their teeth into strawberries and their health benefits are just as sweet. This little fruity heart-shaped treat is filled with phtonutrients, and other vitamins and minerals that love to love your body.

Strawberries are filled with unusual and potent antioxidants, which give strawberries their flush red color. These specific antioxidants have been repeatedly sown to help protect cell structures in the body and prevent oxygen damage in all of the body’s organ systems. These antioxidants also make strawberries a heart-protective fruit, an anti-cancer fruit as well an anti-inflammatory fruit, rolled into one beautiful red package with a green bow on top. Strawberries anti-inflammatory properties have been shown helpful with rheumatoid and osteoarthritis, asthma, atherosclerosis and cancer.

At some point in our lives, probably when we were children, we were told that carrots would keep your eyes bright and healthy. As it turns out carrots have to share this fame with fruits as well. A study published in the Archives of Ophthalmology presented data that indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration, which is the primary cause of vision loss in older adults. Strawberries are the perfect choices to fit the order, as they contain nutrients that help fight macular degeneration.

Strawberries also contain hair friendly vitamins. Strawberries are an abundant source of vitamin C, a well-known antioxidant. In addition to being an antioxidant, vitamin C has been found aid in the improvement of scalp circulation, helping to deliver nutrients to the hair follicle. Vitamin C’s antioxidant property also helps to keep your skin healthy and young looking and is also important in iron absorption. Vitamin B2, or riboflavin, is also found in strawberries. In addition helping muscles produce energy, vitamin B2 also aids in the support of hair strength and growth. Strawberries also contain vitamin B6, which functions in the formation of body proteins and amino acid metabolism as well as other important bodily functions. Vitamin B6 also helps to promote healthy skin and reduce skin and scalp inflammation. A deficiency of vitamin B6 often manifests itself in hair loss. Strawberries also contain some omega 3 fatty acids, which are needed to support scalp health.

So if you’re looking for a sweet treat that you won’t regret then strawberries are the way to go. You can eat them simply as they are or you can try adding sliced strawberries and almonds to a fresh green salad. You can also try layering sliced strawberries, whole blueberries and plain non-fat yogurt in a wine glass for an elegant and tasty parfait dessert. You can even add them to oatmeal or your favorite breakfast cereal for a sweet mix. Anyway you eat them, this is a sweet and juicy treat your body definitely appreciate.


You’re probably seen the P90X or Shaun T’s Insanity infomercials where people are jumping around or doing highly explosive movements during a particular portion of the exercise program. You’ve probably asked yourself, “What the heck are they doing?” or have said to yourself “That looks insane!” (pardon the pun). What you are seeing is a form of training that’s been around for years called plyometrics. Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system for the purpose of improving athletic performance. Also known as “jump training”, plyometrics involves stretching of a muscle prior to contracting it. With these movements a muscle is loaded and then contracted in rapid sequence using the strength, elasticity and nerve innervation of the muscle and surrounding tissues to jump higher, run faster, throw father, or hit harder depending on the desired training goal. This type of training increases the speed or force of muscular contractions, generating the strongest contraction possible in the shortest amount of time, or simply put explosiveness.

In the 1970’s Eastern Europeans first used plyometrics to develop greater strength and power in their Olympic athletes. They based their programs on scientific evidence that stretching muscles prior to contracting them produces a stretch reflex, which enhances the power of the muscle contraction. So, for example, if you’re jumping the pre-stretching of the muscles occurs when you perform jumps one after another. When you land from a jump, the muscles in the front of your thighs stretch as the knees bend, and then quickly contract again with the next leap, which enhances the power of the second jump.

Now the next question is, is this something that is helpful? In my opinion I believe that in certain situations plyometrics can helpful and effective. Studies have sown that plyometrics training can lead to improvements in leg strength, muscle power, acceleration, balance and overall agility. However, there is a catch. Plyometrics training has received a lot of criticism due to the reported case of injury following programs of depth jumping, drop jumping, jumping up to, and down from boxes or benches that are as high as 42 inches. Plyometrics training does carry a higher risk of injury due to the forces sustained from these types of jumps onto a hard surface as well as from the explosiveness involved. With the help and supervision of a certified strength and conditioning specialist or trainer and a gradual progression a plyometrics program can be safe and effective. Keep in mind that jumps should always begin from ground level, off of and onto padded surfaces such as grass or a gym mat over a wood gym floor. These jumps are safe and easy to perform. Other techniques include jumping over cones or foam barriers.

There are some safety precautions that I feel that are necessary to mention about plyometrics. Again, there is an increased risk of injury due to the large forces generated during training and performance. Therefore, plyometrics training should only be performed by well-conditioned individuals under the supervision of a fitness specialist, therapist, or physician. Good levels of physical strength, flexibility, and proprioception are essential and should be achieved before starting plyometrics training.

That being said, plyometrics training is NOT for beginner exercisers, people with acute or chronic joint issues or injuries, obese individuals, or pregnant women. However, if you are physically conditioned and are considering plyometrics, then I strongly urge that you proceed with caution. Consult a sports medicine physician or therapist to see if this type of training is suitable for you. They can also help you get started or recommend someone who can. Remember, a safe and effective program stresses the quality, not quantity, of jumps. Safe landing techniques, such as lading from the toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces are also important to reduce impact forces. Avoidance of excess side-to-side motion at the knee is also important in protecting your knees. If improving athletic performance is not a high priority or even a fitness goal, then the additional risk associated with this activity may not be worth the potential benefits. Remember to always put your safety first! If you have any questions about plyometrics training please feel free to find me over on the CN Forum.

Until next week, stay happy and healthy!

KinkySheaPT

This week’s focus is on whole wheat. In its natural unrefined state, wheat features a host of important nutrients for your overall health and hair. So to receive benefit from the wholesomeness of wheat its important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their much-needed natural goodness.

The health benefits of wheat depend on the from in which you eat it. These benefits are reduced if you select wheat that has been processed into 60% extraction (bleached white flour), which is the standard for most wheat products in the U.S. This means that 40% of the original wheat grain was removed and only 60% is left. Unfortunately, in that 40% over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost. Since 1941, laws in the United States have required the “enrichment” of processed wheat flour with vitamins B1, B2, B3, and iron in response to problems created by the 60% extraction. However, if you select 100% whole-wheat or whole-grain products, all of the would be lost nutrients will remain in its natural full force in your meals and the health benefits will be impressive.

In a study published in the American Journal of Clinical Nutrition researchers underscored the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this particular Harvard Medical School/ Brigham and Women’s Hospital study the collected data showed that weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but was positively related to the intake of refined-grain foods. Not only did the women who consumed more whole grains consistently weigh less than those who ate less of the fiber rich foods they were also less likely to gain weight.

Eating whole grains, such as whole wheat, can substantially lower the risk of type 2 diabetes. Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including the enzymes involved in the body’s use of glucose and insulin secretion. The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating that consumption is liked to lower risk of heart disease and certain types of cancer. Research now suggests that regular consumption of whole grains also reduce the risk of type 2 diabetes, as published in Diabetes Care.

In an 8-year trial, involving 41,186 participates of the Black Women’s Health Study; research data confirmed the inverse association between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominately white populations. The results were that the risk of type to diabetes was 31% lower in black women who frequently ate whole grains compared to those eating non-whole grain foods. Daily consumption of low-fat dairy foods was also helpful, lowering the risk of type 2 diabetes by 13%.

Some of the other many wonderful benefits of whole wheat include reduction of chronic inflammation, prevention of gallstones, promotion of gastrointestinal regularity and health, protection against breast cancer, protection against heart disease, and the promotion of over all health as well as an energy boost. So try kicking the refined or “enriched” grains and add whole grains for a healthy dose of zinc, iron, B vitamins and a host of other nutrients your hair will thank and reward you for. Try using whole wheat, or whole grain, bread for sandwiches or make individual pizzas using whole wheat pita breads as the crust. If you’re a big fan of pasta, then try using whole-wheat pasta for some of your favorite pasta dishes. If you’re a big fan of breakfast cereal, then reach for cereal that contains whole grain or whole wheat.


Congratulations! You just found out the fabulous news that you’re preggers. You’re filled with excitement, anticipation, anxiety, and the commitment to do everything right for baby and you. You’ve committed yourself to bringing a healthy and beautiful baby into the world, which means mommy, must be healthy as well. So now comes the question of exercise. Should you continue with your exercise routine or should you begin one to optimize health for both yourself and baby? Well, the first step to help answer the question is a visit and chat with your doctor. Usually exercise during pregnancy is encouraged, however under some circumstances exercise may be detrimental to both mom and baby. Only after a through clinical evaluation can a physician determine your exercise risks, should there be any.

Exercising during pregnancy offers many physical and emotional benefits. A good exercise program may help to relieve common problems associated with pregnancy, such as excessive weight gain, swelling of the hands and feet, leg craps, varicose veins, insomnia, fatigue, and constipation. Moms-to-be can also look forward to improved posture and circulation, reduced backaches, and increased mood and energy. Plus, you’ll feel so great in the knowledge that you’re doing something for good for your baby and yourself.

If you and your doctor decide that exercise is appropriate and safe for you and baby remember to listen to your body. The American College of Obstetricians and Gynecologists recommends that pregnant women, who have been cleared by their physician, engage in at least 30 minutes of moderate intensity physical activity on all or most days of the week. Some highly effective and generally safe physical activities during pregnancy include walking, swimming, cycling, and moderate intensity aerobics. Running, racquet sports, and strength training (when done in moderation) are safe for pregnant women who have been participating in these activities prior to becoming pregnant. Strenuous activity should only be done under careful guidance of a physician, as strenuous activity may be associated with intrauterine growth restriction.

When you are ready to design your program it is important to take into account the changes you are experiencing. Your body alignment and posture will be different and you may have reduced strength and endurance as well as extra weight, which places stress on your joints and muscles and makes the heart work harder. Let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted or winded too quickly.

As you progress in your pregnancy it is important to note certain precautions. After the first trimester, pregnant women should avoid exercises that require them to lie on their backs in a supine position. This can cause dizziness upon standing and it also decreases blood flow to you and baby. Also avoid sports activities with increased risk of trauma or falling, for example ice hockey, soccer, basketball, gymnastics, horseback riding, downhill skiing.

Now that you’re exercising for two, its important to pay very close attention to anything that isn’t right for you or baby. Stop exercising and call your physician if you experience ANY of the following:

1. Vaginal bleeding
2. Shortness of breath before exercising
3. Headache
4. Chest pain
5. Muscle weakness
6. Calf pain or swelling
7. Preterm labor
8. Decreased fetal movement
9. Amniotic fluid leakage

If you are interested in starting a prenatal exercise program but not sure where or how to start, first check with your physician. If your physician gives you the green light for exercise then check with the fitness centers in your area, the YMCA and community hospitals. If you’re still not sure where to start, speak with a trainer that holds a certification from an accredited organization and has specialized training in prenatal fitness to help build a safe and effective program for you and baby. Also if you’re taking fitness classes make sure your class instructor specializes in prenatal fitness in addition to holding certification from an accredited organization. Some of the most prized and respected accredited organizations include the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA).

Until next week, stay happy and healthy!

KinkySheaPT

The slightly nutty flavored soy been has been cultivated in Asia for over 3,000 years but surprisingly the good news about soy’s versatility and health benefits is relatively new in the west. Soybeans are the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Soybeans can come in various colors such as green, yellow, brown or black.

Soybeans are equal in protein to animal foods, making this super food and excellent heath promoting meat replacement for vegetarians and diabetics who may have a problem with animal proteins. One cup of soybeans provides 57.2% of the recommended daily value for protein for less than 300 calories and only 2.2 grams of saturated fat. As an added plus, soy protein tends to lower cholesterol levels, while consuming protein from animal sources tends to raise them. Soybeans also score high nutrition points for contain almost half (49.1%) of the recommended daily value of iron, plus 37.0% of the daily value of magnesium and 41.2 % of the recommended daily value of essential omega-3 fatty acids.

Soybeans can also help us stay lean. A study published in Endocrinology suggest that active isoflavone compounds found in soy may help us stay lean by causing the body to produce fewer and smaller fat cells. Studies have also shown soy to lower cholesterol by providing a double punch in the form of a bio-active peptide that could cause the body to inhibit the expression of the gene responsible for our body’s internal production of cholesterol. Soy also provides special benefits for women’s hearts and bones. Studies conducted have produced results indicating a beneficial synergy between isoflavones and the body’s own estrogen in decreasing cholesterol and increasing bone mass. Soybeans are among the several types of legumes that help to lower the risk of diabetes and promote gastrointestinal health.

Our super food this week may be small in stature but carries a big stick to fight off and prevent various diseases and health conditions. This legume also serves as a healthy alternative to getting the protein, fatty acids, vitamin B and K, as well as other nutrients, which our hair and body crave for proper function and health. There are many ways to incorporate soybeans into your diet. For example you can replace some of the wheat flour in your baked goods with soybean flour and increase the protein content of your cookies, cakes, muffins, and breads. You can also mix sprouted soybeans into salads or use as toppings for sandwiches. You can add soybeans to your stews and soups or use soy milk in place of cow’s milk as a beverage and cereal topper. Soybeans have amazing culinary versatility so don’t be afraid to experiment and enjoy!



Spring is in full swing! The plants, flowers and the rest of the world are coming back to life. But as the temperatures rise and we abandon the gym for the great outdoors, we need to be reminded to protect ourselves from heat illness during exercise. Its not uncommon for a run or a walk on a hot sunny day to cause fatigue and heat illness. There are three major types of heat illnesses. Heat cramps are often sever, and often disabling, cramps that start in the hands, calves or feet. Heat exhaustion produces symptoms of fatigue, nausea, headaches, extreme thirst, confusion or anxiety, dizziness, as well as other symptoms. Heat exhaustion requires immediate attention but is not usually life-threatening. Finally there is heat stroke, which includes symptoms of a rapid heart rate, shortness of breath, increased body temperature (104-106 degrees Fahrenheit), confusion, convulsions, and hot flushed and dry skin. Heat stroke is a medical emergency and can occur suddenly, without any symptoms of heat exhaustion. Following a few simple precautions for exercising in hot or humid weather can prevent all of these conditions:

1. Hydrate! Drinking enough fluid, be it water or a sports drink, is important for exercising in hot or humid weather. By maintaining proper hydration, the body is able to maintain proper body temperature and prevent you from over heating. Don’t wait until you are thirsty to start replenishing fluids loss though sweat. Thirst is the first sign of dehydration. So, always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn’t all that is lost when your body sweats. Your body also looses electrolytes such as sodium, potassium and chloride. It is just as important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

2. Reduce exercise intensity. The first few times you are exposed to higher temperatures it’s a good idea to reduce the intensity of your workout until your body is acclimated to the new environmental changes. Allow your body to ease into the new environmental changes.

3. Watch the temperature AND humidity. High humidity prevents sweat from evaporating, and when sweat doesn’t evaporate your body can’t cool itself. Thus making humidity just as dangerous as heat. Often to determine the level of danger of temperature and humidity a Heat Stress Index chart is used. By using temperature and relative humidity this chart can help determine the level of danger of exercising in a variety of temperatures and relative humidity. The National Weather Service has published an easy to use Heat Index Chart on their website (http://www.nws.noaa.gov/om/heat/heatindex.shtml) that you can use to assess the levels of danger. The more dangerous the heat and humidity are the more you should postpone your physical activity until the temperatures cool. You can plan ahead and beat the heat by exercising early in the morning or in the early evening.

4. Know your fitness levels. Everyone should take caution when exercising in heat, but if you’re physically unconditioned you should be extra cautious. Give yourself time to acclimate to the weather. Remember, the acclimatization process can take between 7 and 14 days of repeated heat exposure. Some people need more ands some need less. Physical training and heat acclimation can increase the body’s blood volume, thereby helping to regulate body temperature more efficiently. Again, you must drink fluids before, during and after exercise.

5. Clothing. When exercising in higher temperatures you should wear minimal clothing to provide a greater surface area for heat dissipation. Lightweight, loose-fitting, light colored clothes made of material that absorbs water, such as cotton) are ideal.

6. REST!!! Know when to take a break. Use common sense. If you need to sit in the shade, then do it. If you think it’s too hot to go for a run or walk, then don’t go or stay inside and use the treadmill. If you’re feeling overly tired after a day of working out in the heat then take some time to rest. Use common sense.

Until next week, stay happy and healthy!!

KinkySheaPT

The almond that we typically think of as a nut is technically the seed of the fruit of the almond tree, which produces fragrant pink and white flowers. Much like the peach, cherry, and apricot trees, almond trees produces fruit with stone-like seed (or pits) in them, which is where we get the almond nut. Almonds have received wide praise for their ability to help foster healthy growing hair. Almonds not only contain high amounts of protein, vitamin E, and magnesium, almonds also contain some amounts biotin.

Although high in fat, almonds are also very good for your health. Almonds are high in monounsaturated fats, the same type of health promoting fats found in olive oil, which have been associated with reduced risk of heart disease and the reduction bad cholesterol. Eating whole almonds (with skin) has been shown to provide even more heart healthy benefits. The flavanoids found in almond skin team up with vitamin E to more than double the antioxidant punch to help protect the heart from disease.

The healthy fats in almonds have also been shown to reduce weight with the help of the monounsaturated fat found in almonds. Almonds also lower the risk of weight gain according to a study published in the journal Obesity. During a 28-month study involving over 8,800 men and women in Spain, researchers found that participants who ate nuts at least twice a week were 31% less likely to gain weight than the participants never or almost never ate nuts.

In another study, researchers found that daily consumption of almonds may help you to eat a healthier diet. In a study published in the British Journal of Nutrition, the normal eating patterns of 43 men and 38 women were followed for 6 months. After 6 months they were told to eat 2 ounces of almonds daily but were not given any further instructions about changing their diet, and were followed for an additional 6 months. At the end of the study a number of beneficial changes were recorded. While eating almonds, the participants’ intake of health-promoting monounsaturated fatty acids, polyunsaturated acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. At the same time, the intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased. Both sets of changes in nutrient intake are a close match to the dietary recommendations known to prevent cardiovascular and other chronic diseases.

The many other benefits of almonds include energy production (thanks to copper and manganese), the prevention of gallstones, and providing more protein than the typical egg yolk, which is a great option for vegans and vegetarians.

There are many creative ways to sneak almonds into your diet. You can add some chopped almonds and dried fruit to plain non-fat yogurt for a little kick. Almonds can be added to chicken salad or can be used to make cold rice salad with fresh garden peas and currants. Or you can just do it the old fashion way and eat them raw. Anyway you like them; almonds are sure increase your hair, heart, and overall health as well as help decrease the waistline.



This week we’re going delve a little deeper into the recommended practices of strength training. We’re going to look at the general guidelines to include frequency (how often), volume (repetitions and sets), and types of strength training exercises. Remember to consult your health care provider before starting or modifying physical activity. I also recommend a consultation with a certified fitness professional to learn and ensure you’re using safe and proper techniques before beginning a strength-training program. That being said, let’s take a look at the general recommendations for strength training.

Frequency:

So how often should a person participate in strength training workouts? The American College of Sports Medicine (ACSM) recommends that for general muscular fitness an individual should strength train each major muscle group 2-3 days per week with at least 48 hours separating the exercise training sessions for the same muscle group. For example, you don’t want do an upper body strength training session two days in a row or with only one day of rest between upper body training sessions. This will cause the muscle to “burn out” and result in injury. The rest period will give the muscle time to recover and adjust to the demands being placed upon it. Depending on a person’s schedule, all muscle groups to be trained may be done so in the same session (i.e., the entire body in one session twice a week), or the person may decide to “split” the body into selected groups so only a few of them are trained in any one session. For example, the muscles of the lower body may be trained on Mondays and Thursdays, and the upper body muscles may be trained on Tuesdays and Fridays. With this rotation each muscle group (upper and lower body) are trained twice a week and the 48-hour rest period for each muscle group is allotted for.

Volume (Repetitions and Sets):

In general, adults should train each muscle group for a total of 2 to 4 sets with 8 to 12 repetitions per set with a rest interval of 2 to 3 minutes between sets to improve muscular fitness. For older adults and very unconditioned persons, one or more sets of 10 to 15 repetitions of moderate intensity resistance are recommended. As far as the amount of weight, or resistance, being used should, this should be of moderate intensity. Moderate intensity on a scale of 1 (very easy) to 10 (very difficult), the amount of resistance should yeild a rating of a 5 or 6. The actual amount of weight (5 pounds, 10 pounds, and so on) will vary from person to person.

Types of Resistance (Strength Training) Exercises:

Strength training regimens should include multijoint or compound exercises (for example, the bench press, leg press or dips) that affect more than one muscle group and joint. More examples include the shoulder press, lower-back extensions and abdominal crunches. Single-joint exercises, such as bicep curls and triceps extensions, can also be used to target more specific muscles.

The above mentioned are the more general guidelines for strength training, however all individuals should receive professional instruction in proper strength training techniques to ensure efficiency, safety, progression and to find a regimen that is suited to their individual needs and goals. Most people with strength training routines will likely experience rapid improvements in strength and muscle tone. Do not get discouraged if visible improvements start to taper off after a few weeks. As your fitness level improves, improvements in strength and appearance may come at a slightly slower pace. Stay with it! Also remember to allow some variation in your program. Using machines and free weights are both effective tools for strength training, and a combination of the two is generally recommended. Utilizing both provides variety, which not only reduces boredom, but also provides a subtle exercise difference that enhances progress.

I hope this has help to clear up some confusion some may have with strength training programs. If you have any further questions you know where to find me!

Until next week, stay happy and healthy!

KinkySheaPT

The benefits of green tea for hair are widely talked about. We know that can stimulate hair growth and prevent hair loss with its powerful antioxidants. We also know that it can sooth dandruff and psoriasis by soothing the skin and reducing inflammation. We know that it strengthens and conditions as well as makes a great mix for henna treatments, thanks to our very own CurlyNikki. So what other beneficial properties makes green tea such a hot commodity?

Green tea is particularly rich in health-promoting flavonoids. The most abundant of these flavanoids founding green tea is thought to play a pivotal role in green tea’s anticancer and antioxidant effects. People who regularly consume green tea appear to have lower risk for a wide range of diseases, from simple bacterial or viral infections to chronic degenerative conditions including cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis. Some athletes even contend that green tea. Studies also suggest that green tea helps promote fat loss and increases exercise endurance. It is important to note that most of the studies on green tea comes from Asian countries where over 80% of the population are regular tea drinkers. Very few, if any, studies have been conducted among U.S populations. However, the findings of the studies are still relevant and compelling.

In a 2006 European study, published in the European Journal of Clinical Nutrition, researchers found that tea is a healthier choice than almost any beverage, sometimes including water, because tea not only rehydrates as well as water, but also provides a rich supply of polyenols that are protective against heart disease. In a study conducted at the Tohoku University School of Public Policy in Sendai, Japan researchers found that compared with study participants who consumed less than 1 cup of green tea per day, those drinking 5 ore more cups a day had a significantly lower risk of death from all causes and, specifically, risk of death from cardiovascular disease, with women receiving stronger protection than men.

In other Japanese studies, the consumption of green tea has been found to be an independent predictor for risk of coronary artery disease. In fact, the relationship was so significant researchers actually concluded, “The more green tea patients consume the less likely the are to have coronary artery disease.” Research shows that green tea catechins (a type of antioxidant) inhibit the enzymes involved in the production of free radical in the lining of arteries. By protecting the artery lining from free radical damage, green tea helps prevent the development of cardiovascular disease.

Another significant benefit of green tea is that it’s been shown to effectively lower risk of atherosclerosis by lowering LDL (“bad”) cholesterol, triglycerides, and fibrinogen (a protein in the blood involved in the formulation of blood clots) while improving the ration of LDL (bad) and to HDL (good) cholesterol. Green tea also helps to lower blood pressure and prevent hypertension.

One final interesting highlight in the benefits of green tea appears in the improvement of the efficacy (the capacity to produce an effect) of cancer drugs while decreasing the negative side effects. In an study published in the October 2004 issue of Journal of Pharmacy and Pharmacology, green tea polyphenols (another type of antioxidant) caused drug-resistant cancer cells, which were able to push out, or resist, the cancer drug, to retain said drug which could then destroy the cancer cells. In a similar study, a compound found in green tea, the amino acid theanine, reduced the negative side effects of cancer drugs by increasing the level of one of the body’s most important produced antioxidant in normal functioning tissues.

This is just mere fraction of all the wonderful benefits seen to be associated with drinking green tea. There are much much more. However, as a side note, I feel that it is important to point out that green tea consumption may decrease the absorption and thus the activity of certain drugs and may interact with other drugs heightening their effects to dangerous levels. If you’re on any kind of prescription drug or supplement, check with your physician or pharmacists to ensure it is safe to consume green tea while taking your prescribed drug or supplement. Also if you are pregnant, or could be pregnant, check with your physician as well for more specific guidelines on the consumption of green tea.


Last week we began a two part series highlighting the reasons why women should lift weights. This week we conclude the part two of the series in an effort go provide food for thought for your health and fitness routine. Remember ladies; muscle is nothing to be afraid of, so lets delve deeper into the benefits of lifting weights.

Reason 6: By lifting weights you will reduce your risk of heart disease. Weight training can improve your cardiovascular health by lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and by lowering blood pressure. When coupled with cardiovascular exercise, these benefits are maximized.

Reason 7: Lifting weights will help reduce your risk of diabetes. Weight training may also improve the way the body processes sugar, which may reduce the risk of diabetes. We all know that adult-onset of diabetes is a major growing problem for women and men. Research does indicate that regular weight training (2-3 times per week) can increase glucose utilization in the body by 23 percent in just four months.

Reason 8: Regular weight training can improve your athletic performance. Countless studies have concluded that strength training does lead to improved athletic ability. Golfers can increase their driving power; gymnasts and dancers increase their ability to throw themselves around while staying balanced; and Lance Armstrong can cycle longer periods of time though mountains with less fatigue. Whatever sport you play, strength training is an important component for improving over all performance as well as a decreased risk of injury.

Reason 9: Strength training will improve your attitude and fight depression. A Harvard study found that 10 weeks of regular strength training reduced clinical depression symptoms more successfully than standard counseling alone did. Women who participated in strength training regularly reported feeling more confident and capable as a result in their program, all of which are important factors in fighting depression. Also remember that exercise does release endorphins, which produce a feeling of well-being.

Reason 10: It is NEVER too late to benefit. As a personal trainer I’ve witnessed this fact to be true firsthand many times over. I’ve seen women in their 70’s and 80’s build up significant strength, including improvements in bone health, though regular weight training. They’ve reduced their chances of injury from falling by reducing their chance of falling altogether just by simply developing proper strength and balance. Studies have shown that strength improvements are possible at any age. However, active older adults should always be supervised by strength training professional during strength training sessions.

Well, there you have it ladies! These are some of my favorite reasons why women should lift weights, or weight/strength train. Now that we’ve looked at why it’s important for women to strength train, next week we’ll have a “course” in what I like to call “Weight Lifting and Strength Training 101”. As always, if you have any questions you can find me over on the CN.com forum.

Until next week, stay happy and healthy!

KinkySheaPT

As a child of the south this week’s super food is near and dear to my heart! Turnip greens are loaded with many different nutrients and their consumption can help prevent (and some even believe heal) a large variety of health conditions. This beautiful green leafy vegetable is an abundant source of vitamin K, vitamin A, vitamin C, vitamin E, vitamin B6, folate, copper, calcium and dietary fiber. Some conditions of which the nutrients found in turnip greens may be of special importance include rheumatoid arthritis (by supporting proper function of the immune system), colorectal cancer and atherosclerosis (the collection and hardening of fatty material along the walls of arteries). The vitamins C, E, in combination with beta-carotene are a stellar antioxidant combination. This free radical fighting trio helps to decrease the incidence of colon tumors, and as an added bonus minimizes the platelet clumping and LDL (“bad” cholesterol) oxidation, which are central in developing atherosclerosis. Turnip greens also contain high amount of vitamin K, which not only assists in the minimizing of atherosclerosis, but also helps to fight osteoporosis and loss of bone density by helping the body to absorb calcium. The vitamin E found in turnip greens also packs a little known surprise as well. Recent study results of the Chicago Health and Aging Project (CHAP) suggest that vitamin E-rich leafy greens may slow the loss of mental function.

At only 28 calories per cup (cooked), turnip greens not only support a properly functioning body, but also contain all the major vitamins (A, B, E, and C) and minerals needed to support radiant and healthy skin and hair. Turnip greens can be served in a variety of ways. Try using turnip greens in addition to spinach in place of ground meat for tasty, and healthier, vegetarian lasagna. You can also try sautéing turnip greens, sweet potatoes, and tofu and serve along side whole grain brown rice for another tasty ensemble.



All too often I see women on the gym practically killing themselves doing cardiovascular training and completely ignore the strength training aspect of physical activity. Over the last ten years, researchers have made numerous compelling arguments advocating the benefits of weight training in women. Still, the number of women who take this recommendation to heart is surprisingly quite low. Some women fear of becoming “bulky” or looking “manish” and completely over look the benefits. Whatever the reasons you have for avoiding weight training we are going to take a look at the benefits of strength training for women in a two part series. So ladies here are this week’s reasons why you should rethink strength training, if you haven’t already:

1. You will be physically stronger. Being physically stronger will make activities of daily living and chores easier thereby reducing dependency on others for assistance. Lifting the kids, groceries and laundry will no longer wear you out. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Even moderate weight training can increase a woman’s strength by 30 to 50 percent.

2. You will loose body fat. Studies have found that the average woman who strength trains two to three times a week will gain pounds of muscle and will lose pounds of fat. As your lean muscle increases so does your resting metabolism, which means your body will burn more calories all day long. Speaking in general, for each pound of muscle you gain, you could burn 35 to 50 more calories each day, which can really add up.
3. You will gain strength without bulk. Researchers have found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy, generally speaking. Women will develop muscle tone and definition and that’s a bonus.

4. You decrease your risk of osteoporosis. Weight training can increase spinal bone mineral density and enhance bone modeling. This complied with an adequate amount of dietary calcium, can be the best defense against osteoporosis by building stronger healthier bones.

5. You Will Reduce Your Risk of Injury, Back Pain, and Arthritis. We all know that strength training builds stronger muscles but it also builds stronger connective tissues and increases joint stability. This acts as reinforcement for joints and helps to prevent injury, pain and arthritis. Also strengthening the muscles of the lower back can help alleviate or eliminate low-back pain and injuries.

Next week we’ll look at five more reasons why women should weight train. Until next week, stay happy and healthy.


KinkySheaPT

Yep, you read that right. This week’s super food is actually of the red meat variety. Many liver lovers hold calf liver in very high regards for its abundance of nutrients and it’s very delicate taste and texture. This particular type of liver is less likely to have toxins, such as pesticides, hormones and antibiotics typically found in older animals. It’s also more flavorful and tender than beef liver. Calf’s liver is an exceptionally nutrient dense food. Just four ounces of calf’s liver serves as an excellent source of vitamin B12, vitamin A, copper, foliate, riboflavin and selenium. A single serving is also a very good source of zinc, vitamin C, protein, niacin and phosphorus. You’ll also find that this little powerhouse of meat is also a good source of vitamin B5, B6 and iron. Calf’s liver is high in cholesterol and saturated fat, but its concentration of so many nutrients makes it an extremely healthful food. Calf’s liver yields cardiovascular benefits helping to decrease the risk of heart attack and stroke with the rich source of vitamins B12, B6, riboflavin and foliate to convert potentially dangerous chemicals in the body to benign molecules. Calf’s liver has a unique combination of B vitamins, which helps to support energy metabolism throughout the body. The complex B vitamins also serve as a protector against certain types of cancer and along with vitamin A, also help to protect against emphysema. And for hair health, calf’s liver is an excellent choice because it contains all the major vitamins and minerals (with the exception of MSM) necessary for happy healthy growing hair. So try giving calf liver a shot. All you need is four ounces to reap all the amazing benefits of this super food. Try braising calf’s liver with mushrooms in red wine, or sauté in olive oil with onion with a side of mashed sweet potatoes for a tender and tasty meal your body and hair will love.



We all know that a little exercise is good for you. So the next logical statement should be the more the better, right? Well, not so much. There does come a point of diminishing returns, or a point where your body simply says “ENOUGH!”. Every individual reaches that point at different times. In the quest for better health and fitness it’s often difficult to quell one’s enthusiasm and take a break from exercise. Some may be afraid that if they take a break they might “relapse” and become sedentary again. If exercise is leaving you more exhausted than energized, it is possible you might be suffering from an acute case of over training. How is this caused? For some the basis for over training may have to do with emotional or psychological reasons. Some people are just simply addicted to exercise and will exercise past the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life. For some athletes it is getting ready for that major competition, but for the general population its just taking on too much too soon in the excitement of becoming a healthier person. It is important to recognize the signs and symptoms before they come chronic. Remember not all of the sings of over training are physical and may manifest itself though depression and sometimes irritability, especially when performance is decreased during a workout. However, some of the physical signs and symptoms include:

· Decrease performance

· Lack of coordination

· Extended recovery periods

· Elevated morning heart rate

· Headaches

· Loss of appetite

· Muscle soreness/tenderness

· Increased incidence of musculoskeletal injuries

· Disturbed sleep patterns

So how can one prevent over training? The key is moderation, which is best viewed as something relative to someone’s own fitness level and goals. Don’t expect to exercise an hour because someone else who is really fit does. Remember the body needs time to adjust, adapt and recuperate. Exercising to the point of over training is like taking one step forward and two steps backwards.


Until next week...

KinkySheaPT