Introducing Stephanie ...

I would like to formally introduce Stephanie, the new guest blogger for "Healthy Hair and Body".  You may have noticed her recent posts on Fitness and Healthy Eating that are featured every Monday/Tuesday.  She has degrees in Exercise Science and Biology in addition to heading her own blog entitled Infinite Life Fitness.  She is also an athlete of over 10 years with additional knowledge gained from several trainers and coaches.  Be sure to check her out in her corner of the World Wide Web (Infinite Life Fitness) and look forward to more weekly guest posts from her here at HHB.  Don't forget to "like" her fitness Facebook Page as well.

P.S.  If you have any questions for her or would like her to write a guest post on a particular subject, leave a comment below.

STEPHANIE'S GUEST POSTS
A Healthy You in 2012!
Valentine Day Treats … Lower in fat but still so YUMMY!
Reader's Question: How to Gain Weight
Simple, Healthy Recipes for a Busy Schedule
Foods to Fill You Up
Fitting Fitness Into Your Busy Life
Women's Fitness: What's True and What's False
Fitness Fashion 101

How I Avoid Type II Diabetes

From the CDC: "Type 2 diabetes accounts for 90%–95% of diabetes cases and is usually associated with older age, obesity and physical inactivity, family history of type 2 diabetes, or a personal history of gestational diabetes. ...  Type 2 diabetes can be prevented through healthy food choices, physical activity, and weight loss. ... . A person with diabetes has a shorter life expectancy and about twice the risk of dying on any given day as a person of similar age without diabetes." {Source}

Type II diabetes is a part of my family history.  My late maternal grandfather had it.  My older brother died from it.  My mother has it.  I want to avoid it.  Because of this reality, and because I generally want to remain healthy, my meals have the following guidelines:

• eat a lot of fish, fresh vegetables, and whole grains (instead of processed grains).
• only eat sweets (i.e., cakes, cookies, ice cream) once every couple of weeks or month. 
• eat dried fruit to satisfy my sweet tooth.
• rarely eat beef or other red meat.
• refrain from sodas and juice cocktails.  
• drink water and 100% cranberry juice.
• only use extra virgin olive oil to cook.

If you have a family history of type II diabetes, then you may want to read the following links for how to avoid the disease:

TYPE II DIABETES - MAKING HEALTHY FOOD CHOICES
TYPE II DIABETES - OTHER PREVENTION
TYPE II DIABETES - CAUSES, ETC.

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Twist Series: Strong vs. Weak Twists

Demonstration of a "weak" twist.

"Strong" twists frizz far less and last longer than "weak" twists. So what is a "strong" twist?  How do you make one? Naptural85 explains it in this video (starts at 1 minute 23 seconds):



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Fitness Fashion 101

By Stephanie of Infinite Life Fitness

One of the most important things that is most often overlooked when someone thinks about fitness and getting healthy is if they are actually wearing the right things to workout in!

There are some VERY important staple items that women (and men) need to have in order to be prepared for their rigorous workout routines.

1) Good, comfortable, appropriate shoe!
One of the most common mistakes that people make is that they start working out with just any average pair of shoes…or a pair of shoes they have tucked in the back of their closet.
It is optimal to find a shoe appropriate for the activities you plan to be doing.
If you do go out to find a new pair of shoes, running shoes are meant for running and walking shoes are meant for walking. These shoes are designed to help give you support in targeted areas. For those who will be jogging, walking, and spending time in the gym, cross-trainer shoes are a good suggestion. These shoes are usually light weight but also give you great support in all of the main areas. Most (if not all) major shoe stores have workers that are supposed to be educated on what type of shoe is best for certain activities. So if you are ever in doubt please be sure to ask!
Also your workout shoes should be used for one thing…to work out in! They should not be used for everyday common uses. Even if you need to break them in, break them in by working out in them. That is the best way to get the optimal use out of those shoes.

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2) ATTENTION WOMEN: Are you working out with the right sports bra?
Yes sports bra…not a regular bra…but a bra made to support you during your workouts.
When looking for a GOOD sports bra, be prepared to spend a little money on one. But in the end it will be worth it! You want to find a bra that will house each breast in its own cup. This is the best to find because it can help reduce bouncing significantly compared to regular shelf bras and help support them. Look for “High Performance/High Impact” on the bra sale tag. This is a good indication that the bra is built to help support you through high intensity workouts. You also want to try to focus on bras that come in bra sizes and not the regular small, medium, or large. This is because the bras built to specific sizes are better engineered to fit your body type. Purchasing your bra from a “bra store” is also a good idea because the workers there can fit you into a bra that works best for you. Be sure to give the bra a test run when you try it on. Don’t be afraid to jump around and flop your arms (as if you are doing real exercise activities). This will allow you to know if the bra is comfortable to workout in. Also, you can check out this article for some great sport bra options.

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3) Are you wearing the right clothes?
To be honest I like to wear old t-shirts and a pair of basketball shorts to workout in. The attire you wear it strictly up to what YOU like. Some people like to wear form fitting clothes and other like to wear baggy clothes. No matter what you wear, make sure you are comfortable in them and that they do not limit the activities you will be able to do during your workout. It is suggested that you remove your sweaty clothes as soon as possible after your workout. Those sweaty clothes house sweat, bacteria, and dirt/oils secreted from your body. Try to wash whatever clothes you wear according to the washing label. Washing clothes in the wrong temperature/condition can cause more wear and tear on the clothes and not allow them to last as long. Ladies, you may want to consider washing your bras and high elastic sports tops/bottoms in the gentle cycle to help preserve the elastic that is in the clothing. Try not to wear the same outfit several times in a row if you can avoid it (yes this includes socks). It has been suggested to let your workout clothes dry out instead of balling them up and throwing them in the hamper right after a workout. This will allow the sweat to dry out and limit the chance for more bacteria growth or the growth of mold/mildew.

I hope these few simple tips will help you when starting (or continuing) your workout routines. Some of the things listed will also help you prevent injuries with your workout (having the right pair of shoes is very important to help limit the chance of injury).

Please feel free to stop by my site infinitelifefitness.com for more fitness and health related topics.

Oldies, But Goodies

1. Oatmeal Facial for Oily & Acne-Prone Skin
2. Too Busy for Healthy Hair?
3. When You Get a Knot ...
4. Natural Skin Care - On a Budget
5. 100% Juice vs. 100% Vitamin C

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Preserving Homemade Products: The Basics

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"Preservation" is essential for many of those who mix their own homemade products.  It not only reduces the wasting of ingredients but it prolongs the shelf life of recipes.  Additionally, it saves time spent on concocting product after product for one-time use.  The following list consists of basic preservation methods that are imperative for any mixologist: 

Refrigeration:
Use refrigeration to preserve water-based products (e.g., spritzes) for a short period (a few days to a week or so).  The cold temperature of the fridge will delay growth of bacteria and fungi.

Freezing:
Use the freezer to preserve water-based products (e.g., deep conditioner mixes) for a longer period (few weeks to a month or so).  The even colder temperature of the freezer will delay growth of bacteria and fungi.  Place the product in the refrigerator to thaw on the night prior to using it.

Use clean utensils and containers:
Bathe utensils and containers in a solution of soap and hot water.  An alternative is to wipe down utensils and containers with alcohol.  The soap or alcohol will essentially kill any bacteria that would otherwise contaminate your mixture.

Add an essential oil (but pregnant women beware):
Essential oils can act as a slight preservative due to their antimicrobial properties. Tea tree, lavender, lemon, thyme, and rosemary are just a few essential oils known to have these properties.  Those who are pregnant or sensitive to essential oils should speak with their doctors before use.

Do not use fingers to obtain water-based product:
Our fingers contains tons of bacteria and can contaminate such products.


NOT A PRESERVATIVE, BUT STILL USEFUL ...

Add vitamin E oil or rosemary extract oil:
These oils can slow the oxidation of products containing oils, such as avocado, evening primrose, flax, hemp, or sweet almond oil. Vitamin E and rosemary extract are antioxidants, not preservatives.  Thus, they will not prolong the shelf life a product prone to bacteria and mold growth.

Other tips:
Seal containers airtight
Store non-refrigerated products in dark, cool areas

SOURCES:

VITAMIN E OIL
PRESERVATIVES

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"Hidden" Sources of Breakage

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Breakage, breakage, breakage.  When we experience breakage, our first inclination is to presume dryness, over manipulation, or heat usage as the source.  However, sometimes the actual culprit may run a little deeper.  Here are some "hidden" sources of hair breakage:

1) Overstretching the hair: Do you stretch your hair prior to styling? If so, be sure you are using one of these least harmful methods: twists or loose braids. Banding is another option as well, depending on the tension.  On the other hand, tight banding or tight braiding can overstretch the hair and lead to weakened strands. Also, be sure you are stretching on damp hair instead of wet hair.  Wet hair will be more susceptible to breakage under tension. Lastly, refrain from using rubber bands or any other harmful hair tie (e.g., cotton) during the drying process.

2) Styling on wet or drenched hair: Hair is most fragile when wet or drenched with water.  Styling the hair in this state may lead to mechanical breakage.  Depending on the manipulation required for the desired style, it may be better to wait until the hair is damp or damp-dry.

3) Diet low in protein: Hair largely consists of protein (i.e., keratin) which is built from amino acids extracted from foods we put into our body.  A diet low in protein can translate into weaker, thinner hair strands (and thus breakage) or even hair loss.  Mitigate this issue by incorporating more nuts, chicken, fish, and beans into your diet.

4) Diet low in zinc, iron, and/or Vitamin B-12: A deficiency in any of these nutrients can result in weaker strands (and thus breakage) or even hair loss.  Taking a good multivitamin on a daily basis can ensure that you are receiving a sufficient amount of these nutrients. If you are severely deficient in zinc or iron (e.g., anemia), I highly recommend that you see a doctor.

5) Use of sulfate shampoos: Certain sulfate shampoos (e.g., shampoos containing SLS and ALS) can be harsh on the hair thus weakening the strands. Switching to a more gentle sulfate shampoo or a natural shampoo can mitigate this issue.

6) Overexposure to sun: Hair that was overexposed during the summer months can be showing signs of weakness and breakage in the fall/winter months. Depending on the extent of weakening, mitigation can range from regular deep conditioning the hair with protein to trimming for a fresh start.

7) Use of an improper comb: Thin-tooth combs or combs with seams can tug on the hair and yield mechanical breakage.  Stick to seamless, wide tooth combs.

8) Hair that used to be heat styled: Even if one has not used heat in a while, heat usage from months or even a year prior can be haunting the person now. Mid-shaft splits can be opening and yielding breakage. There is also the issue of split ends widening.  Trims are the best way to mitigate this problem.

9) Sleeping on a cotton pillowcase: Cotton can be both drying and abrasive to the hair.  Sleep on a satin/silk pillowcase or use a satin/silk bonnet to put a stop to this breakage source.

10) Hair that has been colored: Dyeing can weaken the hair shaft by lifting the cuticles. Depending on the extent of weakening, mitigation can range from regular deep conditioning with protein to trimming for a fresh start.

11) Protein-moisture imbalance: Hair can either become brittle or stretchy and thus break due to a protein-moisture imbalance.  Read this post for more information.

As always, please speak with your doctor before adjusting your diet or lifestyle.

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