Love is in the Hair

Love is in the Hair

Mar 30, 2020 | Fun Bits

Love is in the Hair

Love is in the hair and we all know it, right? For many years know, since the discovery of coquetry, hair has always been a source of self-expression and pride. Keeping up with it, maintaining it, and liking it can be a frustrating feat to defeat.

When asked about his mistakes, Jim Morrison said, “Some of the worst mistakes in my life were haircuts.” 

Clearly, our hair is more than just a simple cover for our scalp. It can give clues about our health, our daily habits, the subculture we’re a part of, and even, dare I say, our standing in society. Most likely, our hair can have a tremendous effect on our self-esteem and even our mood. Do you remember the last time you suffered a bad “hair-day” or were overdue for your color touchup?  For me, it was frustrating to say the least.

It’s a well-known fact that both men and women always need hair tips and, also, spend a considerable amount of time, money, and energy to make the most of what God has given them.  What if, without spending any more time, money, or energy you could have considerably stronger, shinier, more lustrous hair?  

As it turns out, you can!! The answer is so simple it may surprise you. Simply stated, Super-foods for hair.

In this article, we’ll give you a game changing list of foods that can be easily incorporated into any diet. Ready?

Super-Foods For Hair, the Best List Ever

  1. Almonds and Almond milk. Unless you are prone to almond allergies, you should consider this a staple in place of cow’s milk. At only 30 calories per cup, almond milk will nourish your hair with the correct fats and Vitamin E. In addition, almonds provide a clean source of protein, 6 Grams/25 almonds and also help prevent premature graying; this thanks to almonds’ high Copper content. To add, Vitamins E, B1, and B6 contained in almonds help hair look lustrous and shiny.
  2. Avocados. Monounsaturated fats combined with beta-sitosterol encourage healthy hair. Keep in mind that the pulp of this fruit can be applied directly to achieve softer and frizz free hair and consider that the Pantothenic acid (Vitamin B5) in avocados also fortify skin and scalp, which in turn encourage healthy hair.
  3. Next on our list is bananas, but why? Because bananas have Potassium and other key minerals that make them great for your overall health. Read our article on Potassium at thevitaminchannel.com/benefits-of-potassium/2020. This yellow and delicious fruit made it onto this list due to their silica content. Whether eaten or applied to hair, bananas will help reduce breaking and dryness and result in glossier hair.
  4. Cucumbers. Due to its high-water content and the silica it contains, cucumber can help the hair shaft, reducing splitting and breakage with the added plus that they can help hair appear shinier.
  5. Pumpkins. These beauties are not just for carving during Halloween. I recommend this vegetable in its fresh state, whenever possible. Not only do pumpkin have almost all the hair benefiting vitamins and minerals, but they are also a surprisingly excellent source of essential fatty acids such as omega-3 and omega-6 which are known to help hair and skin.
  6. Green leafy vegetables. Queen of the superfoods! No one can go wrong incorporating green leafy vegetables like kale, collard greens, kelp, and broccoli. Here’s why: Vitamins A and C promote general health which shows in how lustrous hair appears. Biotin (B7), Riboflavin (B2), and pantothenic acid (B5) promote hair growth within the confines of the individual hair growth cycle. Lastly, the Copper contained in these vegetables help avoid premature gray hair. Hail to the queen!
  7. Nuts. While all nuts contribute to benefit the health of our skin and scalp, a few, such as brazil nuts and walnuts are especially good. Include them in your diet in order to prevent frizzy dry hair. If consumed regularly, this clean vegan source of protein and essential fatty acids will make a difference in how hair feels and looks. Moreover, vitamins such as Biotin and Riboflavin help in preventing hair loss and dry hair. The Zinc present in nuts work together with Biotin to prevent hair loss and dry hair. Brazil nuts in particular are valuable because they support healthy thyroid function which is essential for hair growth and prevention of hair loss.
  8. Lentils. The amount of protein in Iron, Zinc, Biotin (B7), and Folic Acid (B9) in lentils have a wonderful effect on hair. The aforementioned micronutrients help healthy red blood cell function, which is responsible for the healthy circulation needed to carry oxygen to the scalp. If we become deficient or anemic, we are placed at greater risk of hair loss and slowed ability to grow our hair. So, eat your lentils.
  9. Flax and Hemp seeds. If your goal is shiny strong strands, then hemp hearts and Flax seeds are very helpful. Hemp hearts feed hair follicles and skin thanks to their omega 3, 6, and 9 content. Hemp hearts are a spectacular source of good clean protein; 9.6 grams/3 tablespoons. If consumed regularly, the result is a boost to your hair’s growth. Flax seed meal is what I recommend because the body can digest and absorb the nutrients better. Like hemp, flax seed meal is high in essential fatty acids and protein; 3 grams/2 tablespoons.  Among other nutrients, these are also a good source of B vitamins needed for our general health and energy, which always reflects in our hair.
  10. Sweet potatoes. We’ve saved the sweet one for last! This sweet veggie is truly a super food! It’s a rich source of Vitamin A and not only is specifically rich in beta-carotene but is also rich in Vitamins E and B. It’s mineral contents, such as Zinc and Copper, help prevent dryness and promote healthy hair and skin. Sweet potatoes also contain essential fatty acids that are vital for healthy hair. In general, this vegetable contains a rich variety of vitamins, minerals, and phytochemicals that are excellent for health which reflects on your hair.

Conclusion

Although hair growth and texture are largely dependent on our genetic and health history, we can still turn to these super foods to give our lovely locks a boost or that Je ne sais quoi look. Explore these foods and you might just find a new favorite staple while reaping incredible rewards.

The idea is to avoid being hair obsessed and concentrate on your looks from the inside out. How you look will be a reflection of your efforts.

Bon Appetit and Beautiful, Healthy, and Lucious Hair.

Continue on to our posts  below and learn about all the vitamins you’ll need to stay healthy and fabulous!!

Painful Migraine Headaches

Painful Migraine Headaches

Oct 29, 2019 |

Painful migraine headaches are among the most misdiagnosed type of headaches. Doctors either under diagnose, misdiagnose, or blame all headache symptoms on migraines. This is why it is important for me to tell a little about this condition and how vitamins and minerals can help.

read more

Weight Loss, A to Z Tips to Aid Your Powerful Journey

Weight Loss, A to Z Tips to Aid Your Powerful Journey

Mar 30, 2020 | Fun Bits

The Vitamin Channel

Weight Loss, A to Z Tips to Aid Your Powerful Journey

Weight Loss, a Powerful List:

A.  Almonds – Rich in protein, essential fatty acids, Magnesium, and Zinc. Eat 10 to 12 of these beauties to increase satiety, control appetite, and lower your LDL, which is also known as “the bad cholesterol”.

B. Broccoli – Controls appetite and increases satiety due to its high fiber content. It helps weight loss due to a low glycemic index.

C. Cinnamon – Did you know that you can use this aromatic spice in food and, especially, in tea? One amazing characteristic is that it regulates blood sugar, stabilizes appetite and sugar cravings.

D. Daily walks – Keep a step counting app on your phone and aim for 10,000 steps every day.

E. Eat until you are 80% full.  This tip comes from Japan where they call it Hara hachi bun me. It is a long-held belief that following this Confucian teaching can help prevent obesity and potentially extend life span.

F. Fried foods – Limit them. This simple change can save hundreds of calories. If you still choose food frying, invest in an air fryer.

G. Grapefruit – Juicy, full of Vitamin C, Potassium, Vitamins B1 and B3, lycopene, Carotinoids, Biotin, Magnesium, Selenium, and Limonids. Whoa !! Needless to say, this fruit is excellent for your health because it supplies vitamins your body needs and helps your metabolism during weight loss.

H. Honeydew melons – Not only is this fruit full of water but it is also sweet.  Such attributes will keep you hydrated and may even satisfy your cravings for sweets. It can help your immune system, boost skin health, and regulate metabolism thanks to Vitamins A, C, B6, and Biotin.

I. Iceberg lettuce – Full of water and fiber. At only 8 calories per cup, it will become your secret weapon against weight gain! Added bonus: Lettuce provides antioxidants like lutein, zeaxanthin, and beta carotene and if they weren’t enough, add that it is a decent source of Calcium and Vitamin K.

J. Jack fruit – This fruit conjures up memories of beaches in Grenada, West Indies. Jackfruit is abundant and highly utilized in tropical countries for its clean protein content. It’s low in calories at 150 calories per cup and is high in minerals like Potassium, Magnesium, Copper, and Manganese. Swap it for dishes that call for meat.

K. Kale, of course! This is one of those superfoods that keeps you full due to its high fiber. Kale is a natural rich source of Vitamins A, C, K, and E.

L. Lentils – This legume has great weight loss benefits due to its protein content, 1.8 grams/cup, and fiber, 16grams/cup. In my opinion this is a superfood.

Here are just some of the vitamins and minerals it contains: Iron, Potassium, Phosphorus, Copper, Manganese, Zinc, Vitamins B1,  B2,  B3,  B6, and B9. What more can we ask for? All of this at only 220 calories a cup!

M. Mushrooms – At 18 calories per cup, this veggie can act to bulk up your meals and make you feel satisfied and full. In addition, mushrooms are a vegan source of Vitamin D.

What really makes this low-calorie vegetable unique, is its ability to synthesize an amino acid molecule called ergothioneine which has been shown to have antioxidant properties.

Further, it’s been associated with improved heart health and has been used adjunctly to treat diabetes and is also used in skin care for its potential to prevent wrinkles.

Moreover, a particular type of mushroom called Reishi has been studied for its anti-cancer benefits. This delicious vegetable is a great ally in your health journey.

N. NO snacking between meals. This is an obvious tip but you need motivation. Remember, you already know how cookies, chips, donuts, and cake taste like. Just bypass when offered a snack that will not get you to your goal.

O. Oatmeal – A great option for breakfast. This choice aids in weight loss due to its Beta-glucan fiber content. Upon eating a bowl , oatmeal works to balance blood sugar, gives a feeling of fullness, and has also been touted for lowering cholesterol.

P. Pumpkin – Yet another super low-calorie (30 cal/cup) and high fiber (7 grams/cup)  food that we can use to our advantage. It can stabilize blood sugar, making you less hungry and provide needed Magnesium and Zinc. Pumpkins are an excellent source of Alpha and Beta carotene that can slow the aging process of our skin and helps prevent macular degeneration.

Q. Quinoa – In humans it is considered a seed that can be eaten and metabolized. This is a secret South American diet food! Now used more readily in the US and Europe due to its versatility in food preparation. It is rich in minerals and provides 8 grams of protein per cup.

R. Raspberry – These beauties allow us to satisfy our sweet tooth! 1cup has 60 calories and 8 grams of fiber. It is loaded with antioxidants, Vitamin C and Manganese which promote a healthy metabolism.

S. Sleep – Sleep is not only restorative for those post workout muscles, it is also crucial in appetite control, carbohydrate metabolism, and insulin resistance which can lead to weight gain and the inability to shed excess weight. Studies show that even 1-2 nights of sleep deprivation can cause increased cravings for sugary and fatty foods.

To add to the conundrum, it is likely that when sleep deprived, we are less likely to stick to a regular workout routine. To sum it up, there is no way to cheat your need for sleep. Sleep tight my friends.

T. Tomato – Juicy and delicious, it is easy to include in practically every meal.  At 18 calories for every 3.5 oz/100 grams, it’s an obvious choice. Lycopene is the tomatoes’ claim to fame and can help prevent prostate cancer. Tomatoes are also a great source of Vitamins A, C, and B6, benefiting skin’s  structure and your skin’s health. B6 helps with energy levels.

The Potassium, Iron, and Manganese, which tomatoes contain, also help with energy, electrolyte balance, and help prevent iron deficiency anemia.

U. Unsweetened almond milk – If you don’t have an almond allergy, you should have this staple in your refrigerator. This is one of the lowest carbohydrate plant milks out there with the exception of coconut milk. It provides Vitamin E, Potassium, and other minerals your body needs. It is low in saturated fats, has no cholesterol, and contains healthy fats. If you drink the unsweetened kind, 8 oz will only set you back 30 calories! In short, it’s a good drink to have if ever you find yourself hungry between meals.

V. Vegetable broth – A great secret weapon to help you lose weight. 1 cup has just 12 calories. I recommend low sodium and organic.  Have fun, make yourself a super-duper weight loss soup and use the veggies on this list.

W. Water – We’ve always known it! Water can help in your weight loss efforts. It’s been shown that when we drink water before a meal, we tend to eat a little less.

X. Xocolatl – Chocolate in Mayan. (I didn’t promise a list in English alone), so read on my darlings. The chocolate I’m referring to is organic unsweetened cocoa powder. This can be used to create a variety of tasty drinks. Because high quality chocolate contains flavonoids, it can help decrease systemic inflammation and help regulate blood sugar levels.

Y. Yellow squash – This vegetable is another super low-calorie food you can eat and lose weigh, 1 cup of it has 20 calories and is high in Vitamins A, B6, and C. The benefits don’t end there. Its also a good source of Copper, Potassium, and Phosphorus. The beta-carotene in squash will nurture your skin and cardiovascular system while you manja.

Z. Zucchini – A cup of raw sliced zucchini has 20 calories,1.5 grams of protein, and 2 grams of fiber.1 cup can also provide Vitamins B and C. So, fire up the grill or air fryer, you’ re eating well tonight!!

Last but not least, be kind not only to yourself but also all animals. Your body does so much for you and deserves tender loving care.

Weight Loss Tips, Life Changing Habits That Actually Help You Lose Weight for Good!!!

Weight Loss Tips, Life Changing Habits That Actually Help You Lose Weight for Good!!!

Mar 16, 2020 | Fun Bits

The Vitamin Channel

Weight Loss Tips, Life Changing Habits That Actually Help You Lose Weight for Good!!!

Weight Loss Tips, Life Changing Habits That Actually Help You Lose Weight for Good!!!

I’m not fat. I’m just short for my weight!!!! 

Weight Loss Tips, ahhhh!!! The story of our lives, right? We all know if we need to shed a few excess pounds. We also know that obesity can increase the risk of developing just about any chronic illness including cancer. We are well aware that we should eat less and exercise more. Therefore, I’m not going to bore you with the stuff you know all too well.

The most important factor keeping anyone from losing excess weight is usually tied to lifestyle. More specifically, the choices we make consistently determine how we feel or look. We know it’s better to stop eating when we are full and when we consistently overeat, our bodies show it and so do our energy levels.

In case I haven’t made it clear, what I’m trying to say is you have the power in your hands to change your body if you so choose.

We are not at the mercy of the vending machine or the frenemy at work, who entices us to eat left-over cake and other unhealthy snacks.  We have the power over our food choices, period.

Those gorgeous food pictures on social media must not determine what you will eat that day. Even your fleeting moods or cravings mustn’t have control over your endpoint and your determination!

To put it bluntly, don’t let anything keep you from becoming what you want to become. With all that out of the way, here are  a few guidelines:

Body Mass Index (“BMI”)

BMI is a long-standing tool used to standardize you in the underweight, healthy, overweight, obese, or severe obese categories.

Many people find fault with this method of measurement. Personally, I don’t think it is at all accurate for athletes whose body composition is highly skewed toward high muscle mass. For the average person, however, BMI turns out to be a very good general indicator of where a person’s body weight, with respect to their height, sex, and age falls. To note:

  1. Underweight equals a BMI under 18.5.
  2. Normal weight equals a BMI between 18.5 and 24.9.
  3. Overweight equals a BMI between 25 and 29.9.
  4. Obese equals a BMI between 30 and 39.9; and
  5. Severe obesity equals a BMI over 40.

To find your BMI, consult your doctor or use a BMI calculator. There are many of these calculators on reputable websites on the Internet.  

“How to Get, and Stay, Thin?”

This is a question I am repeatedly asked by my patients. My answer is always the same: I use good nutrition to my advantage. Sadly, there are no shortcuts. There are, however, ways we help our metabolism and maintain a healthy weight.

The following is a short and sweet list of trade secrets:

  1. Don’t buy foods that are too tempting  to avoid. Chances are no one in your family needs these kinds of foods either. Instead, plan a once a week treat of your favorites like pasta dishes, cake, or whatever tickles your fancy.

Remember, if you don’t have tempting food handy, you won’t eat it.

2. Stop watching so much television! Have you noticed TV commercials at around dinner time during the week or midday during weekends are all about food? Why do you suppose that is? Advertisers are no help when it comes to appetite control and tend to appeal to you when you are likely to be hungry. Practice out of sight, out of mind and you will be less likely to snack or eat more than you need.

3. Eat a plant-based diet! This is a life changing tip and really works. Added growth hormones, chemicals, antibiotics, and the deplorable and cruel conditions in which ALL animals, be they grass fed, cage free or whatever other dishonest catch phrase is in vogue, leads to weight gain and heart disease. Autoimmune disorders, chronic fatigue, increased cancer, horrible mood states, bloating, belly trouble, increased aging are also linked to a carnivorous diet. Need I go on? The list is sadly so long.  

You smart folks have already read or at least heard about this before, and many of you have already made the change and are seeing the astonishing difference. It is quite simple: If it has/had a mother, it is not for you to eat. Its milk is not yours, it’s for her baby. Stop putting what does not belong to you on your table or in your mouth and you will reap the many rewards.

4. Stop fad diets. They are a fad for a reason. Think sustainable and long term when it comes to your eating.  All protein, no fruit, all cabbage soup, etc. will not work in the long run. Remember, there are no shortcuts in this journey.

5. This one always makes me chuckle: Everyone is so worried about protein!! People stress their kidneys with high protein loads and throw their whole system out of balance in an attempt to lose weight. You are not a professional athlete, you are not recovering from a burn or recovering from a catastrophic injury. You do not need excessive amounts of protein to lose weight.

Have you ever noticed people that keep these diets don’t lose weight? If they do it is almost always gained back within the year?

Here’s a practical tip:  Incorporate clean, plant-based protein 1-2 meals a day. Examples include legumes (beans), nuts, plant-based milk, whole grains.

Quinoa is a great source of protein and is rich in saponins which inhibit cholesterol absorption. Quinoa is a great source of iron, magnesium, potassium, manganese, and B-complex vitamins. The key in eating is to listen to your body, eat in moderation, and stop eating when you feel full.

Having written all of the above, here is a great tool to figure out how much protein you may need. It is known as a protein intake calculator.

This calculator considers age, sex, weight, activity level, and if you want to gain, lose, or maintain your weight. It is easily available online. Your nutritionist/dietitian will also be familiar with this intake calculator.

As always consult your doctor because many chronic conditions will change the amount of protein that is right for you. A good rule of thumb for the average person is 46 grams of daily protein for women who are not pregnant or breast feeding. Breast feeding and pregnant ladies may need as much as 71 grams of daily protein.

Men typically will require 56 grams of daily protein. Kids will require 19-34 grams of daily protein. Teen girls will need 46 grams of daily protein and teen boys will need to get 52 grams of protein daily.

6. Don’t overlook fiber. High fiber foods like vegetables, grains, legumes, and fruit will keep you feeling satisfied and prevent unnecessary snacking. Before you start worrying about which vegetables or grains, how much of this or that, stop at every meal, examine your possible food choices.

For example, are you choosing a sugary “protein bar” or oatmeal and an apple? Are you choosing quinoa with tofu for lunch or French fries and a soda?

The typical person should have a dietary intake of 25-30 grams of fiber a day.

The high fiber choice will likely be obvious. Knowing what food to choose is easier than you have been led to believe. The hard part is staying dedicated to the end goal and how fantastic you will look and feel!

7. Never drink your calories. For example, stay away from juices. Juice drinks, and high sugar coffee drinks are void of fiber and you will end up surpassing the calories you need for the day. You are also likely to feel unsatisfied and eat more later. 

8. Drink water. We already know that 6-8 8 oz. glasses of water are optimal. I know you don’t need me to tell you. So, I will gently remind you. Remember, water can stabilize appetite and even help maintain a healthy metabolic rate. 

9. Make sleep a priority. Sleep deprivation has many adverse effects. With respect to weight, ongoing sleep deprivation induces a state where a hormone called Ghrelin (an appetite stimulating hormone) is increased and simultaneously decreases leptin levels which are responsible for regulating or decreasing appetite.

If you constantly sleep less than 6 hours a night, you’ll notice an increased craving for fatty and sugary foods. Therefore, enough sleep is necessary to balance these two hormones and aid you on your weight loss journey.

10. If you maintain a diet that is nutrient and fiber dense with clean, plant base protein, and fats, along with whole grains, you should have no trouble getting the specific vitamins and minerals needed to maintain a healthy metabolism and lose weight.

However, some vitamins should be mentioned as they can be tremendously helpful. These include B-complex vitamins, especially B1, B6, and B12. Others, such as Vitamin D, Selenium, and Inositol will have enormous benefits.

Minerals that will give the edge in your weight loss include Magnesium, Potassium, Sulfur, Phosphorus, Molybdenum, Copper, and Manganese.

11. Don’t rush. Severely low-calorie restricted diets will just make you too ravenous for food. This will not lead to sustainable weight loss. 

12. Have complex carbohydrates such as whole grains, fibrous fruits, and vegetables. Remember, not all carbohydrates are created equal and will have different effects on your body.

It will be beneficial to skip eating carbohydrates that can be purchased off a shelf (cookies, candy, cakes). Try and get in the habit of treating yourself with goodies such as oranges, apples, melons, and berries. These are all very delicious alternatives and if not eaten in huge amounts will keep you slim. Remember, if it is found in nature, it did not have a face before it became food or was not stored in a bag or box for months, it will likely benefit your body.

13. My dance teacher had the best advice on when to stop eating. She said, “eat until you are full, but still feel like you can get up and dance after eating.”

I took two very important lessons from this advice: Don’t stuff yourself with food and move your body doing a form of exercise you enjoy regularly.

14. Focus on something other than your weight loss, food, your next meal etc. If you’re engrossed in a hobby you enjoy, the time will fly by without any cravings for food.

Speaking of which, it is already dinner time, but I hardly noticed because I was spending time with you!! Time for me to make some scrumptious food!!

Now it’s time for you to schedule an appointment with your medical provider, get the green light, and get started  gorgeous!!!

Thanks for spending your time with me.

XOXO,

Dr. Ela

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Painful Migraine Headaches

Painful Migraine Headaches

Oct 29, 2019 | Fun Bits

Painful Migraine Headaches – Tips for Headache Prevention

Painful migraine headaches are among the most misdiagnosed type of headaches. Doctors either under diagnose, misdiagnose, or blame all headache symptoms on migraines. This is why it is important for me to tell a little about this condition and how vitamins and minerals can help. Migraines are more common than we care to think. According to the National Headache Foundation more than 37 million Americans suffer from this condition. Most are female and between the ages of 15 and 55. They may also have a family history of migraine headaches.

Regretfully, migraines are usually severe or even debilitating and occur initially at left or right side of the head, but can radiate to  include the whole head; the pain is often described as pulsating. Migraine headaches are very often associated with nausea and vomiting, light and sound sensitivity. They can last up to three days!! Some sufferers report a “warning “ or aura before migraine onset. Others don’t have auras, also known as migraine without auras. Both preventative and abortive treatments are available and can  be tailored to suit individual need. You can discuss this with your doctor.

Painful Migraine Headaches – Where We Can Take Control

Knowing about the triggers and how we can change our diet and lifestyle, can put us back in control of our quality of life.

Keep a Headache Diary  to Pinpoint Your Triggers.

Headache diaries are imperative when it comes to knowing our body’s headache response. A few weeks of keeping track is all it takes. Here are some of the triggers to look for: a) alcohol, red wine in particular, b) aged cheeses, c) preserved foods such as pickled vegetables (look for nitrites on the product’s nutritional label), d) dairy, e) chocolate, f) hot dogs, g) bacon, h) sausages, i) smoked meats, j) dehydration, k) sleep cycle alteration, l) stress, and m) artificial sweeteners.

Remember, knowing your triggers is half the battle. You can just stop the assaulting factor and decrease the frequency of your headaches.

The Role Vitamins and Minerals Play

Vitamin B2 (Riboflavin) may help prevent migraine headaches. A small study of 49 people given 400 mgs of vitamin B2 daily, reported decreased frequency and severity of headaches. The same was observed in a double-blind study over the course of three months. 60% of participants getting active B2 reported reduced headache frequencies by 1/2. Only 15% of study participants getting placebo reported the same improvement. Study outcomes like these are also reported on the National Headache Foundation website. They do advise consulting your doctor and pharmacist before starting this treatment because 400 mgs of B2 is 200 times the recommended daily allowance. 

Magnesium may also play a role in migraine headaches. An association between lower blood magnesium levels and migraine headaches has been observed, although not conclusively. According to a meta-analysis of studies between 1990 and 2016, five double-blind clinical trials found that this mineral did reduce the number of migraine episodes compared to placebo. Before starting this treatment of 200 mgs three times a day, be sure to get approval from your medical provider. 

As always, consuming foods is safer than consuming supplements.

Some Magnesium and Vitamin B2 rich foods include:

  1. Legumes.
  2. Nuts.
  3. whole grains.
  4. Bananas.
  5. Asparagus.
  6. Broccoli.

Looking Into the Future

While often debilitating, migraine headaches do not have to be the defining variable in our lives. If you think you have migraines see your doctor, keep a headache diary and educate yourself on the role of vitamins, minerals, and pharmaceuticals.

Remember you are not alone. Below are links to some resources:

  1. American Chronic Pain Association
  2. Migraine Research Foundation
  3. National Headache Foundation
  4. BRAIN

Eat well, you deserve it!!!

Continue on to our posts below and learn about all you need to know to stay healthy and fabulous!!

Painful Migraine Headaches

Painful Migraine Headaches

Oct 29, 2019 |

Painful migraine headaches are among the most misdiagnosed type of headaches. Doctors either under diagnose, misdiagnose, or blame all headache symptoms on migraines. This is why it is important for me to tell a little about this condition and how vitamins and minerals can help.

read more
Premenstrual Syndrome (“PMS”), a Painful Fact And The Most Under Evaluated Female Affliction

Premenstrual Syndrome (“PMS”), a Painful Fact And The Most Under Evaluated Female Affliction

Oct 24, 2019 | Fun Bits

Premenstrual Syndrome (“PMS”), a Painful Fact

Premenstrual Syndrome (“PMS”), one of the most under evaluated female afflictions happens to be one of the most commonly recurrent conditions that inevitably disrupts a woman’s sense of well-being. PMS includes both physical and mood changes that occur 3 to 7 days before menstruation.

Why Does Premenstrual Syndrome Happen?!?

To understand, let’s start at the beginning, ergo, the beginning of our cycle. 

Our menstrual cycle is dominated by two main hormones, Estrogen and Progesterone.

Estrogen levels begin rising until peaking at ovulation, which is usually in the middle of the menstrual cycle. Once we ovulate, estrogen drops slowly making way for the rising of progesterone. If pregnancy is not achieved and menstruation starts, progesterone levels drop too. This drop in Progesterone levels makes things unpleasant! 

Progesterone works to increase Gamma-aminobutyric acid (“GABA”) levels in the brain, thus having a relaxing and calming effect on mood. When GABA drops before menstruation, we may become depressed, irritable, and anxious. We may also suffer from insomnia. 

When Estrogen levels drop, so does our mood and with that, cravings for starchy, sweet carbohydrates can rise. Additional symptoms can include bloating, breast pain, achiness, acne, fatigue, headaches, and bowel habit changes. 

A word of CAUTION.

It is important to distinguish PMS from depression, anxiety, and premenstrual dysphoric disorder. True PMS starts 5 days before menstruation and resolves 4 days after the start of the menstrual period. PMS also tends to be recurrent, that is it happens in tandem at least 3 consecutive cycles.

Do We Have to Grin and Bear It?

The answer is yes and no. True PMS will resolve each month.

We can, somewhat, alter our commitments to accommodate our symptoms, we should practice more self-acceptance, and self-appreciation, even if no one else does. We must incorporate Potassium, Magnesium, Calcium, Vitamin E, and Vitamin B6 dense foods into our diet before PMS symptoms strike!

The Foods That Help

While there are many ways to treat PMS symptoms, the risk-free benefit that comes from “hacking “into specific vitamins to achieve PMS relief remains an obviously superior choice. If you experience PMS symptoms you may crave high-fat and high-sugar foods like chocolate, biscuits and ice cream, which can cause weight gain.

One can manage her weight and help reduce PMS symptoms by making a few dietary changes. One might like to try eating smaller meals more often – for example, have six ‘mini-meals’ instead of three main meals, or reducing salty foods intake, include more fresh fruits, vegetables, and wholegrain foods, increasing, not keeping high-fat and high-sugar foods at home, making sure to keep tasty and healthy snack alternatives on hand, recording food choices in one’s PMS diary. 

List of High Yield Foods

Here is a list of high yield foods:

  1. Beans like chickpeas and white beans.
  2. Green leafy vegetables.
  3. Potatoes and sweet potatoes.
  4. Avocados.
  5. Whole grains.
  6. Tomato products.
  7. Bananas.

Eat well, you deserve it!!!

Continue on to our posts  below and learn about all the vitamins and minerals you’ll need to stay healthy and fabulous!!

Painful Migraine Headaches

Painful Migraine Headaches

Oct 29, 2019 |

Painful migraine headaches are among the most misdiagnosed type of headaches. Doctors either under diagnose, misdiagnose, or blame all headache symptoms on migraines. This is why it is important for me to tell a little about this condition and how vitamins and minerals can help.

read more
The Role Vitamins Play in Breast Cancer is Absolute.

The Role Vitamins Play in Breast Cancer is Absolute.

Oct 9, 2019 | Fun Bits

The Role Vitamins Play in Breast Cancer is Absolute.

Breast cancer is now among the top cancers affecting women globally, 16.7 million alone in 2017. That is why we need to know the role vitamins play in breast cancer.

While up to 15% of women with a family history of breast cancer will unfortunately develop this life altering illness, 85% of breast cancer in women is not related to previous family history. Therefore, not inherited.

This means that we can definitely reduce the risk of developing this disease. This is where nutrition has tremendous impact.

According to studies, the role vitamins play in breast cancer along with minerals impact risk factors and health during, and even after, breast cancer treatment. Breastcancer.org comments that besides hoping to improve your overall nutrition and sense of well-being, if you have had breast cancer you want to do everything you can to regain your strength through and beyond treatment, as well as reduce your risk of ever getting breast cancer again. Many people living with breast cancer hope to slow down or reverse the course of the disease.

Please consider that good nutrition is especially important if you have cancer because both the illness and its treatments can change the way you eat.   Both illness and treatments can also affect the way your body tolerates certain foods and uses nutrients. Now, on to the vegan sources that will help.

The Case for Vitamin D

Vitamin D has been shown to inhibit the out of control cell division and growth that can lead to breast cancer formation. In fact, studies point to a possible link between Vitamin D deficiency and a greater risk of breast cancer growth and spread.

According to the November 10, 2016 JAMA oncology article, at the time of breast cancer diagnosis, higher Vitamin D levels in the blood showed better long term survival in patients. All of this suggests that adequate Vitamin D levels, between 40 and 80 ng/ml, can both reduce the risk of breast cancer development and increase better outcomes in women already afflicted with the disease.

Vegan Sources of Vitamin D

  1. Sun light.
  2. Mushrooms,
  3. Dandelion greens.
  4. Sweet potatoes.
  5. Vegetable oils.
  6. Parsley.
  7. Oatmeal.

The Case for Vitamin C

Vitamin C or ascorbic acid has also shown to lower the risk of breast cancer. Various studies have shown a connection between eating foods rich in Vitamin C and risk reduction of breast and other cancers.

Vegan Sources of Vitamin C

  1. Citrus fruits.
  2. Berries.
  3. Tomatoes.
  4. Cantaloupe.
  5. Pineapples.
  6. Papaya.
  7. Rose hips.
  8. Sweet peppers.
  9. Green leafy vegetables.
  10. Onions.

The Case for Vitamin E

Vitamin E is a well known powerful free radical scavenger that is linked to disease prevention.

This vitamin has also been helpful when used in its topical form to treat skin irritation in women undergoing radiation treatment. It may also help ease some of the menopausal symptoms brought about by breast cancer treatments.

Vegan Sources of Vitamin E

  1. Safflower, sun, olive, canola oils that are cold pressed.
  2. Avocados.
  3. Brazil nuts.
  4. Peanuts.
  5. Kelp and seaweed.
  6. Beans.
  7. Wheat germ.
  8. Yams.
  9. Green leafy vegetables.

To Sum Up

The topic of vitamin impact on breast cancer is vast and fascinating with seemingly endless amounts of available information. 

With this blog post, I hope to shed some light on this topic and empower women to take nutrition into their own hands. Remember to check with your doctor about this and other risk factors and how they pertain to your specific need for breast cancer sreening tests.

Continue on to our posts  below and learn about all the vitamins you’ll need to stay healthy and fabulous!!

Eating Seasonally, The September Edition!!!

Eating Seasonally, The September Edition!!!

Sep 7, 2021 |

Eating seasonally, we’ve all heard it before. But why? The answer has multiple facets. Eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in March, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.…

read more
The Beauty of Eating Seasonally, The August Edition!!

The Beauty of Eating Seasonally, The August Edition!!

Aug 23, 2020 |

Eating seasonally, eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in March, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.…

read more
Skin, Wonderful and Youthful. A to Z Tip Top Secrets

Skin, Wonderful and Youthful. A to Z Tip Top Secrets

Aug 23, 2020 |

Skin, Wonderful and Youthful. We all know that flawless skin is better than any expensive foundation or powder we can ever buy. The trick to achieving the ultimate beauty goal is consistency, discipline, and time,  but it only works if you work on your skin care.

read more
The Beauty of Eating Seasonally, The July Edition!!!

The Beauty of Eating Seasonally, The July Edition!!!

Aug 23, 2020 |

Eating Seasonally, we’ve all heard it before, eat seasonally!! But why? The answer has multiple facets. Eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in February, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.… Not very appealing.

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Beauty and Benefits of Vitamin C. The True Secret Behind Smooth, Firm, and Evenly Toned Skin!!!

Beauty and Benefits of Vitamin C. The True Secret Behind Smooth, Firm, and Evenly Toned Skin!!!

Oct 2, 2019 | Fun Bits, Vitamins

Benefits and Beauty of Vitamin C. The True Secret Behind Smooth, Firm, and Evenly Toned Skin!!!

What it can do for your skin and why you need to get plenty of it starting today.

This is where our old friend Vitamin C comes in.  Our skin is dependent on this stuff to produce collagen and keeps skin’s elasticity and firmness. It also protects skin from free radical damage that can show up on skin as discoloration, loss of tone, and wrinkles.  So, it is essential that we consume foods with high Vitamin C content.

Some yummy examples include cantaloupes, kiwi, citrus fruits, berries, mangoes and papaya, So whether you eat it, drink it, or apply it via your favorite serum, you’ll soon see the benefits of this amazing vitamin!!!

Several of its great benefits include:                                     

  1. Wound healing. Vitamin C helps the body produce collagen and is present in skin, muscles, and other tissues.
  2. Cardiovascular health. Vitamin C may benefit cardiovascular health. This could help protect against heart disease and hypertension or high blood pressure.
  3. Cataracts and age-related macular degeneration. Vitamin C may help lower the risk of cataracts and slow the progression of age-related macular degeneration.
  4. Diabetes. According to a Double Blind study on the role of Vitamin C, after taking supplements for 4 months, the participants’ glucose levels and blood pressure levels  improved, compared with those in the study taking a placebo.
  5. Anemia. Vitamin C enhances the absorption of iron and some healthcare professionals recommend taking vitamin C supplements with iron tablets to improve absorption in people with iron deficiency anemia.
  6. Pollution. Vitamin C can help combat some of the deleterious effects of air pollution which consists of various substances and chemicals that can have a negative impact on people’s health.
  7. Allergies. During an allergic reaction, the immune system triggers an inflammatory response such as swelling of the mucus membranes or hives. While the normal inflammatory response is helpful in immune regulation, excessive inflammatory responses can harm the body and may lead to autoimmune diseases. Vitamin C can help quell the excessive inflammatory response in the body.
  8. Motion sickness. According to research, those who took the supplement had lower incidence of seasickness. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Continue on to our posts  below and learn about all the vitamins you’ll need to stay healthy and fabulous!!

Eating Seasonally, The September Edition!!!

Eating Seasonally, The September Edition!!!

Sep 7, 2021 |

Eating seasonally, we’ve all heard it before. But why? The answer has multiple facets. Eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in March, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.…

read more
The Beauty of Eating Seasonally, The August Edition!!

The Beauty of Eating Seasonally, The August Edition!!

Aug 23, 2020 |

Eating seasonally, eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in March, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.…

read more
Skin, Wonderful and Youthful. A to Z Tip Top Secrets

Skin, Wonderful and Youthful. A to Z Tip Top Secrets

Aug 23, 2020 |

Skin, Wonderful and Youthful. We all know that flawless skin is better than any expensive foundation or powder we can ever buy. The trick to achieving the ultimate beauty goal is consistency, discipline, and time,  but it only works if you work on your skin care.

read more
The Beauty of Eating Seasonally, The July Edition!!!

The Beauty of Eating Seasonally, The July Edition!!!

Aug 23, 2020 |

Eating Seasonally, we’ve all heard it before, eat seasonally!! But why? The answer has multiple facets. Eating this way, we can become more aware of what is fresh and what is not. The fact is, if we’re eating nectarines in February, chances are they were ripened artificially, grown in another region of the world, shipped to your neck of the woods, stored in warehouses, then stored in stores, etc.… Not very appealing.

read more

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