Jodha

getfitwithnic:

My Late Night Workout Tips

20 Rt Oblique Crunch,

20 Lt Oblique Crunch

20Crossover Cunch

20 long arm Crunch

20 Reverse Crunch

100 Crunches For the Ladies. Men Double it

Butt Tips for the Women

40 Donkey Kicks,

40 Squats w/ 8Lb weight,

20 Lunges 

We don’t need to tell you how important soft, shiny and manageable hair is to a girl. The winter comes around and we hear many concerns of hair falling out more often, can we say panic attack?! This cold and dry weather can cause your hair to lose the shine it had in the summer, be rough to the touch and often break or even fall out. Don’t panic. There is hope. There are many things you can do to protect your hair from the damage, and the most important and crucial thing is your diet! Yeah, we went there. It’s time to look at your daily food intake and make a few adjustments to ensure your body has the nutrients it needs to maintain a healthy set of locks. Here is a great summary we came across to give you some ideas of what types of foods you need to be adding into your diet.

The Right Foods For Healthy Hair

Hair is made up primarily of a protein known as keratin, which is also found in fingernails and toenails. Make sure you eat enough high-protein foods every day to ensure that your body will keep producing keratin to build strong hair. Good sources of healthy, lean protein include nuts, seeds, low-fat dairy products, and lean meats. Protein from the foods you eat is broken down into individual amino acids, which can be rearranged like an anagram to provide the body with a handful of different proteins, such as the proteins that make up keratin. In other words, eating enough lean protein every day is essential for having healthy hair.

Essential fatty acids also play a key role in healthy hair. Fats that contain essential fatty acids, like omega-3, nourish dry, brittle hair and help to reverse a dry, itchy scalp, which can be a result of dandruff, psoriasis or eczema. Fatty fish, such as salmon, supply these essential fatty acids and also provide a healthy source of lean protein. If you do not eat fish regularly, you can supplement your diet with flaxseed oil or evening primrose oil every day.

Fruits, vegetables, legumes, and whole grains all supply B-complex vitamins, like biotin, folic acid and vitamin B12, as well as vitamin A, copper and zinc, which are all necessary for remedying dry, brittle hair and nourishing a healthy scalp. Some prime examples of foods that contain these nutrients for healthy hair include:

·         Folic Acid : asparagus, beets, broccoli, avocados, Brussels sprouts, beans, chickpeas, soybeans, lentils, oranges, fresh peas, turkey and spinach.

·         Biotin:  cauliflower, liver, salmon, carrots, bananas, cereals, yeast, and soy flour. Keep in mind that biotin content is reduced when food is cooked or preserved.

·         Vitamin B12: foods rich in vitamin B12 include animal protein (such as beef, lamb, and veal), clams and oysters, liver, fish, milk, and egg yolks.

·         Vitamin A: butter, egg yolks, fish, fortified milk, organ meats (such as liver), and dark green, orange, red, and yellow fruits and vegetables, which all contain beta-carotene.

·         Copper: oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.

·         Zinc: beef, eggs, liver, pork, poultry, and oysters. Also is also abundant in other high-protein foods, like cheese, legumes and nuts.

Source: http://abbottk.wordpress.com/2006/09/14/everyday-foods-that-nourish-your-dry-brittle-hair/

#JodhaTip

#JodhaTip

queenmona:

Act like a lady, think like a man.

culturerevo:

enjoy life, it’s worth it.