I don’t know about you all, but sometimes my hair gets so dry – especially in the winter time or after I’ve used too much hairspray. So, to ensure I am always keeping my hair happy and healthy, I frequently look for natural ways to hydrate my hair.

While you could break the bank and pay for expensive hydrating hair treatments, I’ve found that there are plenty of ways to treat my hair all while saving my wallet! And not to mention, the DIY products I use are made with natural ingredients (no chemicals or preservatives what-so-ever).

After lots of trial and error, I finally found an amazing DIY hydrating hair mask that leaves my hair feeling AMAZING. It’s super quick to make, and the ingredients are easy to find.

Here’s what you’ll need for this hydrating hair mask…

• 1 ripe avocado
• 1 Tbsp. argan oil 
• 1 Tbsp. honey
• 1 tsp. coconut oil, or ⅛ cup coconut milk.

Before we get to the fun part, let’s talk about why these ingredients are going to help your hair feel hydrated and soft. 

Avocado

Avocados are rich in the healthy fats, vitamins and minerals needed for healthy hair, such as biotin, vitamin E, magnesium, and potassium. While these nutrients are important for encouraging hair growth, they are also important for maintaining hydration, and preventing breakage. 

A study conducted in 2015 found that certain nutrients, such as the magnesium and potassium found in avocados, may be involved in helping seal the hair cuticle. This is important for hydrating your hair because this helps keep moisture in, and prevents further damage of hair strands. Avocado is also considered a humectant, which means that it helps retain moisture, and prevent drying out.  

Argan Oil

Argan oil is a popular ingredient in hair and skin products alike. It’s not too surprising considering its amazing hydration properties! Argan oil is chock-full of essential fatty acids and vitamin E, both of which are going to help keep your lovely hair happy and hydrated. The essential fatty acids work to hydrate the hair strands, all while keeping moisture locked in. Meanwhile, vitamin E is going to help prevent your scalp from drying out, which can promote frizz-free, shiny hair. 

Honey

Honey really is the star of any DIY beauty product. That’s because it has so many incredible properties to benefit your hair and skin! If you want to learn more about the antimicrobial and anti-inflammatory benefits of honey, you have to check out the Chamomile Face Mask recipe I posted a few weeks ago!

It is thought that honey can help maintain the moisture of the scalp and hair shaft, as well as helping keep it shiny, reducing frizz, and reducing hair breakage. Plus, it makes this mask smell amazing…

Coconut 

Coconut is rich in something called lauric acid. While lauric acid is one of the components of coconut that can cause elevated cholesterol if you eat too much of it, it adds a lot of benefit to this hair mask. That’s because lauric acid easily soaks into the scalp and hair strands, leaving behind softer, more moisturized, and less frizzy hair.

However, too much coconut oil can make your hair extra oily if you’re not careful. If you have thinner, or oily hair, be cautious of how much coconut you use. Luckily, this recipe doesn’t call for too much coconut, so you should be safe from greasy hair! Now that we’ve established all the wonderful benefits of this mask, let’s get down to business!

Here’s what you need to do…

You can start with either dry or damp hair, whatever you prefer! I chose to start with slightly damp hair (but not totally wet). You’ll want to combine all ingredients together until well  blended. Then, work the mask evenly through all your hair, paying special attention to those drier ends!  Leave the mask on for 30 minutes, before rinsing off with warm water. 

So, there you have it! A quick, easy way to restore your hair’s moisture that will leave you feeling like you just got home from the salon. But, I haven’t even shared the best part yet…Because you will save so much money by avoiding those expensive salon products, you can opt to spend your money elsewhere. And I have the perfect suggestion for where you can spend your savings… You can invest that money back into your hair with Complete Collagen Plus! After years of trying expensive product after product, I realized that I could be doing a whole lot more for my hair by keeping it simple. Give your hair the love and nutrients it needs to thrive with Complete Collagen Plus!

I’m guessing you may have heard about the gut microbiome… But did you know we also have a skin microbiome as well?  It’s true! While it might feel a little gross to imagine trillions of little bacteria living within our gut and on our skin, don’t write them off just yet.

Science is showing us that the diversity and colony size of certain types of bacteria are incredibly important for human health. While we typically think of bacteria as ‘bad’, there are many beneficial strains of bacteria found in our gut and on our skin that are important for…

The development and strength of our immune health

The microbiome is an important part of our immune health, and it helps us out in a few different ways. Whether bacteria is helpful or harmful, they need resources to grow. When we have large amounts of helpful bacteria, they can use their numbers to compete against the harmful bacteria for space and nutrients. 

Colonies of helpful bacteria line the intestinal wall, act as a barrier against pathogens (things like harmful bacteria and viruses), and block them from accessing resources. Helpful bacteria can also produce a substance called bacteriocins, which can inhibit the growth of other bacteria. The immune system learns to team up with the helpful bacteria that attaches to certain sites on the intestinal wall, which allows it to recognize and respond to potential threats more rapidly. [2] 

There is also some evidence to suggest that developing a healthy microbiome early in life can help prepare the body to respond to potential allergens. In one study, researchers found that infants who developed food and environmental allergies had different bacterial composition of the microbiome compared to infants without allergies. [3]

Our skin’s microbiome is also thought to play a role in our immune function. Our skin is the first line of defense against harmful bacteria and pathogens. Interestingly enough, our skin microbiome also plays an important role in our ability to fight off bad bacteria. This is because the helpful microorganisms that live on our skin can be helpful for ‘educating’ our immune system, which means that it tells our immune system what is going to help keep the body healthy, and what could be a threat.  [5]

The production of certain nutrients 

If you’re a fan of fermented foods, like kombucha, sauerkraut, kimchi, yogurt, kefir, or miso, you’re likely enjoying a healthy dose of friendly bacteria! Fermentation is interesting, because the process takes nutritious food items, and boosts them with even more nutrition! That’s because happy, healthy bacteria produce nutritious byproducts as a result of fermentation.

Now, don’t freak out… the bacteria in your gut performs a similar role. When you digest food, you’re feeding these little guys! And they produce some great nutrients in return, such as thiamine (B1), folate, biotin, riboflavin (B2), and pantothenic acid (B6), vitamin K2 and short chain fatty acids. [3] Isn’t that incredible?

They help regulate and maintain our healthy digestive system

If you have a healthy gut microbiome, you might not notice the effects all that much day-to-day. However, if your microbiome gets thrown out of whack, you’d notice the effects of dysbiosis a whole lot more. Dysbiosis occurs when the healthy bacteria in your gut is reduced, and the balance of the microbiome is lost. This affects your ability to maintain normal digestion, and may result in some undesirable side effects, such as:

• Intestinal discomfort
• Bloating
• Cramps
• Gas
• Diarrhea

Additionally, researchers suspect that dysbiosis in the microbiome may play a significant role in diseases like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). [4-6] So, it’s important to maintain a healthy gut microbiome to promote 

These beneficial bacteria that live in the microbiome are part of what’s called a symbiotic relationship – we help each other out! We provide them a place to live, and feed them as food moves through our digestive tract, and they provide us with all the benefits listed above! And that is not even the end of it…

The Microbiome and Healthy Skin

The microbiome that makes up our skin is not just important for our immune function, but also for the integrity of our skin. Skin dysbiosis is associated with several inflammatory skin conditions, such as acne, rosacea, atopic dermatitis (eczema), and psoriasis. However, while it’s important to take care of the skin topically, it goes a bit deeper than you might think. 

It’s also thought that there is a connection between the skin, gut, and brain – often referred to as the “brain-gut-skin axis”. This theory notes that emotional and mental stress may lead to compromised integrity of our gut microbiota, leading to system inflammation. This system inflammation may play a role in the health of our skin! I wrote about this interesting concept a while back if you want to learn more about the brain-gut-skin axis.

Maintaining a Healthy Microbiome

As long as the microbiome thrives, we may experience the benefit of our friendly bacteria, from gut and immune health, to potentially even maintaining a healthy weight. However, there are many factors that can lead to damage of the microbiome, which can throw our health for a loop. This includes:

• Use of antibacterial soap on your face or body (aside from your hands)
• Antibiotic use [11]
• Poor diet [12]
• Lack of exercise [13]
• Stress [14]
• Excessive alcohol intake [15]

It’s important to control these factors listed above to protect the integrity of the microbiome. The healthy bacteria in our gut won’t flourish without our help. Luckily, there is another way to make sure that our microbiome stays healthy and happy! Purality Health’s Liposomal Probiotic uses the bacteria strain, L. Rhamnosus, a well-studied bacteria that may be beneficial for your gut and immune health, development, and more. 

As always, you can also rely on Complete Collagen+ to maintain the health of your skin in addition to supporting a healthy microbiome. A healthy and beautiful appearance starts from within!

Citations

1. Eric A. Franzosa, Katherine Huang, James F. Meadow, Dirk Gevers, Katherine P. Lemon, Brendan J. M. Bohannan, Curtis Huttenhower. Identifying personal microbiomes using metagenomic codes. Proceedings of the National Academy of Sciences Jun 2015, 112 (22) E2930-E2938; DOI: 10.1073/pnas.1423854112
2. Bull, Matthew J, and Nigel T Plummer. “Part 1: The Human Gut Microbiome in Health and Disease.” Integrative medicine (Encinitas, Calif.) vol. 13,6 (2014): 17-22.
3. Björkstén B, Sepp E, Julge K, Voor T, Mikelsaar M. Allergy development and the intestinal microflora during the first year of life. J Allergy Clin Immunol. 2001;108(4):516–520. [PubMed] [Google Scholar]
4. Morowitz, Michael J et al. “Contributions of intestinal bacteria to nutrition and metabolism in the critically ill.” The Surgical clinics of North America vol. 91,4 (2011): 771-85, viii. doi:10.1016/j.suc.2011.05.001
5. Byrd, A., Belkaid, Y. & Segre, J. The human skin microbiome. Nat Rev Microbiol 16, 143–155 (2018). https://doi.org/10.1038/nrmicro.2017.157
6. Halfvarson, Jonas et al. “Dynamics of the human gut microbiome in inflammatory bowel disease.” Nature microbiology vol. 2 17004. 13 Feb. 2017, doi:10.1038/nmicrobiol.2017.4
7. Distrutti, Eleonora et al. “Gut microbiota role in irritable bowel syndrome: New therapeutic strategies.” World journal of gastroenterology vol. 22,7 (2016): 2219-41. doi:10.3748/wjg.v22.i7.2219
8. Davis, Cindy D. “The Gut Microbiome and Its Role in Obesity.” Nutrition today vol. 51,4 (2016): 167-174. doi:10.1097/NT.0000000000000167
9. Ridaura, Vanessa K et al. “Gut microbiota from twins discordant for obesity modulate metabolism in mice.” Science (New York, N.Y.) vol. 341,6150 (2013): 1241214. doi:10.1126/science.1241214
10. Diener, Christian, et al. “Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses Following a Healthy Lifestyle Intervention in Humans.” MSystems, 2021, https://doi.org/10.1128/msystems.00964-21. 
11. Sullivan, A et al. “Effect of antimicrobial agents on the ecological balance of human microflora.” The Lancet. Infectious diseases vol. 1,2 (2001): 101-14. doi:10.1016/S1473-3099(01)00066-4
12. Heiman, Mark L, and Frank L Greenway. “A healthy gastrointestinal microbiome is dependent on dietary diversity.” Molecular metabolism vol. 5,5 317-320. 5 Mar. 2016, doi:10.1016/j.molmet.2016.02.005
13. Bermon, Stéphane et al. “The microbiota: an exercise immunology perspective.” Exercise immunology review vol. 21 (2015): 70-9.
14. Konturek, Peter C et al. “Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options.” Journal of physiology and pharmacology : an official journal of the Polish Physiological Society vol. 62,6 (2011): 591-9.
15. Mutlu, Ece A et al. “Colonic microbiome is altered in alcoholism.” American journal of physiology. Gastrointestinal and liver physiology vol. 302,9 (2012): G966-78. doi:10.1152/ajpgi.00380.2011

Thanksgiving is coming! I don’t know about you, but I am so excited. I love this holiday – the family time, the food, sharing gratitude and appreciation… It’s just the best! 

However, I know that sometimes, the holidays can bring a little stress. Especially when it comes to food and making healthy choices. Most people think that their healthy diet and the holidays aren’t the most compatible. And while it’s true that the parties, family gatherings, and celebrations may create some challenges, there are many ways to navigate the holiday season all while maintaining a perfectly balanced diet. 

So, let me show you how you can make it through this Thanksgiving, healthy and stress free!

Thanksgiving Turkey Trot

Get active! There is no better way to start Thanksgiving day than to find some way to be active before the big meal. And no, it’s not because you need to burn off extra calories before dinner (one meal won’t hurt you). It’s because physical activity has some amazing benefits, which will leave you feeling energized and ready to enjoy the day! 

Regular exercise reduces our risk of chronic disease, it keeps our bones and joints healthy, it can be good for our mental health, and it even has a large role in keeping us energized throughout the day. [1-7] 

So, to start your Thanksgiving holiday off right, by signing up for a Turkey Trot 5K run! Or, maybe encourage your family and friends to join you for a walk outside. You can even get activity in by playing games, like corn-hole or a friendly game of flag football! 

Get Yourself a Plate

Sometimes, Thanksgiving can feel like an endless day of eating. Breakfast is followed by snacks, and appetizers, the main courses, and of course, you have to squeeze in a slice of pie (or two). I find that I’m usually stuffed by noon!

However, one of the most effective ways to prevent overeating is to be mindful of portion sizes. It can be easy to graze and snack all day, however, you may find yourself eating two, three, or even four times the portion size without realizing it! 

Standard portion sizes are as follows:

Nuts: ¼ cup

Cheese: 1 oz (about 1 slice of cheese)

Chips/Crackers: varies, depending on the type – check out the nutrition label for the individual portion size!

Dips: usually about 1-2 tbsp

Meat/Protein: 3 oz (about the size of the palm of your hand)

Veggies: 1 cup raw, or ½ cup cooked

Fruits: 1 cup raw, or ½ cup cooked

Alcohol: 12 oz of beer (standard 5% ABV), 5 oz of wine, 1.5 oz of liquor – 1 drink for women, 2 drinks for men

While each of these measurements reflects one single portion size, it does not mean that you always need to limit yourself to one portion. You may serve yourself more or less! For example, while snacking on appetizers, it is completely acceptable to portion out 2 oz of cheese (2 serving sizes) + 1.5 oz of salami (½ the serving size) + 1/2 cup of apple slices (½ the serving size). See what I mean?

So, grab a plate, serve yourself what you think you’ll eat, and enjoy your time!

Practice Mindfulness

Have you ever practiced mindful eating? If not, Thanksgiving is a great day to start. Simply put, mindful eating is the acknowledgement of, and attention to, feelings around food choices, and feelings of hunger and fullness during mealtimes. Rather than gobble up your food quickly without thinking (turkey pun intended), you can practice a few techniques to help you be more mindful during Thanksgiving dinner. 

• Start by giving thanks! Remind yourself why you’ve gathered with friends and family on this day, and what you are thankful for. This is a great start to the mindful eating process, and will get you in the right mindset.  
• Slow down. Mindful eating can help us tap back into important appetite cues that tell us, “Eat! You’re hungry!” or “Stop eating, you feel satisfied!”. It can be hard to listen to feelings of hunger and fullness when we aren’t really paying attention. One way to pay better attention to those feelings – slow down and enjoy your food. 
• Use your senses. We register food enjoyment with our senses. Smell, taste, touch, sight, and even hearing! When you slow down your pace of eating, it can allow you to spend more time being mindful about how your meal impacts your senses, beyond just taste. This can also encourage greater appreciation for the flavor and quality of the meal you’re eating. Savor every bite like it’s your last!
• Remove distractions. One of the biggest barriers to mindful eating is distraction, particularly, electronic distractions. So, put those screens away. Place your phone in the other room while you eat. Enjoy time with family and friends!

Practice Flexibility this Thanksgiving

When it comes to Thanksgiving dinner, there are plenty of ways to make healthy choices! However, let’s note that while we should all aim for a wholesome, healthy diet, it’s also important to find balance in our choices. While we don’t choose pumpkin pie for its nutritional value, we might choose it because it makes us feel good. It might be part of a Thanksgiving tradition! Pumpkin pie might be the one dish you look forward to all year. Ultimately, food may have value, aside from its nutritional value, and that is just as important to consider when we make healthy choices. 

I never want to feel guilty about the foods I eat on special days, like Thanksgiving. I grant myself permission to be flexible. And you should too! Thanksgiving only comes once a year, and we all deserve the chance to enjoy the day to its fullest. However you choose to spend your Thanksgiving this year, I hope it is filled with delicious food, quality time, and happy memories. I wish you the happiest Thanksgiving; I am so grateful for you, your support, and your trust. Now, let’s eat!

Citations

1. Myers, Jonathan. “Exercise and Cardiovascular Health.” Circulation, vol. 107, no. 1, 2003, https://doi.org/10.1161/01.cir.0000048890.59383.8d. 
2. “Exercising to Relax – Harvard Health Publishing.” Harvard Health, 7 July 2020, https://www.health.harvard.edu/staying-healthy/exercising-to-relax. 
3. “More Evidence That Exercise Can Boost Mood.” Harvard Health, 1 May 2019, https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood. 
4. Guszkowska, Monika. “Wpływ ćwiczeń fizycznych na poziom leku i depresji oraz stany nastroju” [Effects of exercise on anxiety, depression and mood]. Psychiatria polska vol. 38,4 (2004): 611-20.
5. Toni Golen, MD, and MD Hope Ricciotti. “Does Exercise Really Boost Energy Levels?” Harvard Health, 1 July 2021, https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels. 
6. “Osteoporosis: Peak Bone Mass in Women.” National Institutes of Health, U.S. Department of Health and Human Services, https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass.
7. Toni Golen, MD, and MD Hope Ricciotti. “Does Exercise Really Boost Energy Levels?” Harvard Health, 1 July 2021, https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels. 

Salads have a bad reputation for being… well, a little lackluster. And while they certainly can be, we don’t have to settle for a boring salad! 

Personally, I love salads, and enjoy finding new ways to liven them up throughout the seasons. Fall salads, in particular, are some of my favorite – the ingredients that are in-season this time of year always bring such amazing flavor and texture to a bowl of leafy greens. I have a couple of great recipes up my sleeve, and of course, I have to share them with you!

But, before I share my three favorite fall salad recipes with you, I also wanted to share some of my go-to ‘pro’ tips for building the perfect salad. You’ll never eat a boring salad again:

1. Always use a mix of greens – i.e. arugula + spinach, spring mix, kale + red lettuce
2. Add fresh herbs, like basil, parsley, sage, cilantro, etc. to your salads for amazing flavor!
3. Balance out all the flavors and textures – try to include something sweet, something bitter or acidic, something creamy, and something crunchy
4. Make your own dressing!
5. Don’t forget to season – salad deserves salt and pepper too (though you should save this until the very end)

Follow these tips, and you’ll never eat a bland salad again! And now, let’s get to my top three fall salad recipes. 

What you’ll need…

Roasted Root Vegetable Salad – Serves 2-4 Individuals

• 4 cups mixed greens
• ¾ cup butternut squashed, peeled, cut into ½ inch cubes, and roasted in olive oil, salt, and pepper
• ¾ cup beets, peeled, cut into ½ inch cubes, and roasted in olive oil, salt, and pepper
• ½ cup goat cheese
• ¼ cup pumpkin seeds, roasted until golden brown
• Sage, diced, to taste
• For the dressing: 1/2 cup orange juice, freshly squeezed, 4 tbsps apple cider vinegar, 2 tbsp honey, 2 tbsp dijon mustard, salt and pepper (to taste), 2/3 cup olive oil

Autumnal Apple Salad – Serves 2-4 Individuals

• 4 cups spinach + arugula
• 1 cup apple, cut into ½ inch cubes
• ½ cup red onion, sliced
• ⅓ cup pecans, roasted until lightly browned
• 1/4 cup gorgonzola cheese
• Chives, sliced, to taste
• For the dressing: 1/2 cup balsamic vinegar, 2 tbsp honey, 2 tbsp olive oil, 1 tsp dijon mustard

Kale Power Salad – Serves 2-4 Individuals

• 4 cups kale + spinach
• ½ cup golden figs, sliced in half
• 1 cup acorn squash, sliced and roasted in olive oil, salt, and pepper
• ⅓ cup walnuts, roasted until golden brown
• ½ cup feta cheese
• For the dressing: 2 tbsp minced shallot, 1 clove garlic minced, 3 tsp Dijon mustard, 1 tsp salt, 1 tsp pepper, 2 tbsp honey, 3 tbsp apple cider vinegar, ½ cup oil (olive works well)

For all of these recipes, you’ll need to…

Begin by roasting the vegetables (butternut squash and beets in the first recipe, and acorn squash in the third recipe) in the oven at 375º F for 30 minutes, or until tender. While the vegetables are roasting, combine salad dressing ingredients in a bowl, whisk until well combined. Set aside. 

When the vegetables are nearly done, roast the nuts in the oven at 375º F for no more than 3 minutes. If they still need some additional browning, leave them in the oven for another few minutes, checking often to make sure they don’t burn (this happens quickly!). 

In a large bowl, add salad ingredients for each of these recipes, and toss together with dressing until well combined. Serve, and enjoy!

What do you think about salads? Whether or not you think salads are the best, you’ll have to let me know if you try one (or all) of these recipes! Send me an email at info@everbella.com!

There is nothing more frustrating than eating, only to feel starving an hour later! It drives me crazy, and oftentimes, I struggle to feel satisfied…

Not too long ago, I learned that there’s more to healthy eating than just eating the right ingredients. It’s also important to consider our satisfaction with the food choices we make! Otherwise, if we aren’t satisfied, how can we expect to keep up healthy eating for the rest of our lives?

For me, satisfaction means two things:

1. Every once in a while, I get to treat my sweet tooth. And…
2. I don’t feel hungry all the time. 

There are a few healthy eating strategies that I use for encouraging satiety (AKA fullness). They help me keep up on my smart food choices, AND they leave me feeling full, so I’m not mindlessly snacking to satisfy my hunger. Let’s get into it!

Stay Satisfied with Fiber 

Fiber is essential for long-lasting satisfaction after meals. There are two main types of fiber – soluble and insoluble fiber. They both have important roles in the maintenance of our health, and in keeping us full and satisfied after meals! Let me explain the difference between these two types of fiber.

Soluble Fiber

This is the type of fiber found in oats, bran, seeds, legumes, and some fruits and veggies. It dissolves in our digestive system as it combines with other solids and liquids, and forms a gel-like substance that binds with other nutrients. This form of fiber offers a few different benefits:

1. Soluble fiber binds with cholesterol and prevents it from being absorbed into the bloodstream (thereby preventing accumulation of unhealthy cholesterol in the body). Instead, it is excreted with the rest of your food waste!
2. Soluble also can bind with other foods in your stomach, particularly carbohydrates. This can slow down the rate of stomach emptying and absorption of nutrients, which is helpful for controlling blood sugar! 
3. This slowed digestion also contributes to an extended feeling of fullness, which keeps us feeling satisfied after meals, for longer periods of time! [1]

Insoluble Fiber

You’ll find insoluble fiber in the skins of fruit, vegetables, beans, grains, and legumes (so leave the skins on as often as possible!). Insoluble fiber behaves a bit more differently than soluble fiber. Rather than dissolve into a gel, insoluble fiber maintains its structure. This affects our digestion in a few ways:

1. Insoluble fiber can absorb lots of water, which creates a physical fullness. Meaning that water takes up a lot of space, and can give us that feeling of fullness.
2. The added moisture and bulk to the food we digest can help aid digestion, and keeps us… Well, you know, regular. No complaints there! [1]

If you ever significantly increase the amount of fiber in your diet, you’ll want to make sure you increase your water intake. This will help you absorb and use the fiber to your benefit, otherwise you might experience a little extra gassiness and bloating. 

Mix your Macros

It’s always important to mix things up, especially when it comes to the macronutrient composition of your meals! When I say macronutrients, I mean the major nutrients that contain calories – carbohydrates, fat, and protein. Here’s how this can help your feelings of satiety and satisfaction…

Your body has to put in a lot of effort to digest and metabolize the food you eat. And different macros are digested and metabolized in different ways:

• Fat is digested slowly, which can definitely help keep you fuller, longer. However, on its own, high fat meals can leave you feeling sluggish and fatigued, and unsurprisingly doesn’t leave you feeling satisfied for very long. Studies have shown that fat alone actually has the least satiating effect, in comparison to carbs and protein. [2] So, it’s best to mix fats with other macros so you’re not feeling full in the next hour. 
• All carbs are not created equal. Some carbs, complex carbs, contain a good amount of fiber, which can help keep you full (see above). However, simple carbohydrates have less ability to keep you satiated. These simple carbs usually cover sugars and sweeteners, like table sugar, brown sugar, coconut sugar, agave, honey, and corn syrup. Imagine staying full on just sugar. You can imagine why it’s not the most effective…
• Protein on its own may be the most satiating of the bunch, as dietary protein increases the production of fullness inducing hormones, and decreases the production of our hunger hormones. [3] However, you’ll extend your fullness and satisfaction even more by adding a little extra carb and fat here and there…

So mix your macronutrients! Don’t just eat a carb for breakfast, eat a carb plus a fat, or a carb plus a protein. Skip that high fat dinner, and opt for a more moderate mix of fat plus protein, or fat plus carbs! I think you can catch on at this point…

Adding at least two macronutrients to any meal is an easy, and healthy way to extend your satiety. Even after hours, you’ll still feel satisfied!

Collagen for Satiety

Have you ever heard that collagen may be helpful in promoting weight loss? There are a few reasons that collagen has taken on this reputation, but the simplest reason is related to its effect on satiety.  

Ultimately, collagen is a protein. As I mentioned previously, protein may be more satiating because of its influence on satiety inducing hormones, and its suppression of hunger hormones. [3-4] So, after consuming a high protein food item, such as collagen, we may experience an increase in fullness after the meal. Improved satiety and satisfaction after meals can contribute to decreased caloric intake, which can lead to weight loss in some circumstances.

So, there you have it! Three actionable steps you can take today to help keep you satisfied and full, longer! Say goodbye to those hangry moods and mindless snacking, and fuel your body efficiently. 

And if you’re searching for a high quality, highly absorbable collagen option… Complete Collagen+ is the way to go. You’ll love the rich caramel flavor (it’s perfect in my morning coffee), and all of its powerful benefits!

Try Complete Collagen+ risk-free, with our 180-day money back guarantee!

Citations

1. Gardner, Amanda. “Dietary Fiber: Insoluble and Soluble Fiber.” WebMD, WebMD, 23 July 2015, https://www.webmd.com/diet/features/insoluble-soluble-fiber. 
2. Samra RA. Fats and Satiety. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 15. Available from: https://www.ncbi.nlm.nih.gov/books/NBK53550/
3. Moon, Jaecheol, and Gwanpyo Koh. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” Journal of obesity & metabolic syndrome vol. 29,3 (2020): 166-173. doi:10.7570/jomes20028
4. Hochstenbach-Waelen, Ananda et al. “Single-protein casein and gelatin diets affect energy expenditure similarly but substrate balance and appetite differently in adults.” The Journal of nutrition vol. 139,12 (2009): 2285-92. doi:10.3945/jn.109.110403

As I’ve learned how to care for my hair over the years, I’ve realized that there are so many things to consider. You know I talk about diet and nutrition all the time for healthy hair, but I don’t often talk about the way I care for my hair on a day-to-day basis aside from that.

The truth is, it’s been a lot of trial and error. I’ve overwashed it, I’ve underwashed it, I’ve tried dozens of different products, I’ve stopped using heat… Even still, I struggled with brittle and breakable hair. 

It turns out, I was overcomplicating things. Let me share a few of my simplest hair tips that helped me prevent breakage and split ends, and left me with luscious and healthy hair!

Brushing Your Hair Wet

Your hair is weakest when it’s wet – wet hair tends to be stretchier and more elastic, which can result in easy breakage without care. This means that as you run a brush through your hair post-shower, there is great potential for damage! 

For those with straight, thinner texture, brushing wet hair can cause stretching, breakage, and can even pull it right out of its root! This may result in signs of breakage and split ends when the hair dries. On the other hand, those with curly, more coarsely texture, know the challenges of trying to brush hair when it’s not wet. For these individuals, it can actually be safer for it to be brushed when it’s had a little hydration.

I know how annoying it can be to try and tackle tangles after your hair has dried. Which is why I have a couple of tips that might help ease your pain:

• Pre-brush your hair before you get into the shower
• Gently untangle your hair in the shower with your fingers
• Opt for a detangling conditioner or leave-in conditioner for after you hop out of the shower
• If you need to brush through some tangles while your hair is wet, very gently start at the bottom of your hair, and work your way up

You still might have to fight through some tangles later. However, it can greatly benefit your hair to practice a little patience, and to be incredibly gentle with your hair, especially while it’s wet.

Wrap Wet Hair in a Cotton T-Shirt Rather than a Towel

Because your hair is so vulnerable when it’s wet, it’s important to treat it as gently as possible. As our hair drips wet after a shower, many of us may opt to wrap it up in a heavy towel to soak up some of that extra moisture. However, this method of drying hair can actually cause further damage. This can happen for a couple of reasons.

I previously mentioned that our hair is more prone to damage while wet because it’s stretchier and more elastic. Now, imagine the weight of a heavy bath towel, pulling on our scalp and tugging at our hairs as they are twisted into a towel! It makes sense that this technique might actually be causing some damage. Additionally, the fibers in bath towels tend to be rough, and abrasive on hair. The hairs can catch on the rough fibers, and can easily be pulled from their follicle. 

So, without a bath towel, how else can you dry your hair? Experts recommend that a soft, cotton t-shirt or small microfiber towel is the best way to soak up the extra water in your hair after a shower! You’ll still want to be gentle, but ultimately, these options will be much less abrasive as it dries. Avoid rubbing or ringing it too aggressively, and this will be a much safer option to protect the quality of your luscious locks. 

Avoid Excessive Heat

Using heat on your hair is yet another way to cause damage, if you’re not careful. Using heat is not going to compromise itss health right off the bat, it’s the excessive use of heat, and excessive temperatures that can be the most problematic. Heat can cause the cuticle of our hair (the protective outer layer) to lose moisture, become brittle, and make it susceptible to damage.

Just like our skin needs to be protected from the heat of the sun, our hair needs to be protected from the heat of hot showers and styling tools. So, follow these tips if you want to prevent it from being fried!

• While a hot shower always feels amazing, turn down the temperature as much as you can bear when washing and rinsing your hair
• Always use a heat protectant spray before curling, straightening, or blow drying your hair
• Turn down the temperature of your styling tools – thinner and finer hair should aim to use a temperature below 380º, while thicker and more coarse hair can probably tolerate up to 400º
• If you use heat often, opt for a shampoo that is rich in protein to nourish the cuticle of your hair and protect it from heat damage

I used to crank my styling tools to the maximum temperature, but not anymore! And, I try to embrace my natural texture more often to give it a little bit of a break. Providing your hair just a little bit of protection can make all the difference in preventing damage.

Collagen

Of course, if you know my story, you know that collagen has been a game changer for my hair. In just 8 months of taking Complete Collagen+, my hair underwent a transformation. My dry, brittle, and thin hair bounced back, and it was obvious that it was thicker, healthier, and stronger than ever before.

That’s because collagen is an important structural component of most of the tissues in our body, from our bones and skin, of course, to our hair! We need a lot of collagen to keep ourselves looking and feeling our best. And, considering that natural collagen production drops off around age 20, and continues to decrease over time, it’s important for us to continue to optimize our collagen intake as we age. [1]

After years of trying expensive product after product, I realized that I could be doing a whole lot more for my hair by doing less. By using these simple tips to protect it from damage, you could be on track for a transformation. And it doesn’t hurt to give yourself another boost with Complete Collagen+! Give your hair the love and nutrients it needs to thrive!

Citations

1. “Collagen Synthesis.” Collagen Synthesis – an Overview | ScienceDirect Topics, https://www.sciencedirect.com/topics/engineering/collagen-synthesis.