Favorites for Beautiful Hair and Skin

Happy end-of-the-month post!

I hope you have found your way over to the new and growing ADDN site, subscribed, and are enjoying revisiting the old blog posts!  I had forgotten some of the information and recipes I've shared, and it's been fun getting re-motivated to take care of my health!

As the weather is turning colder, I am seeing and feeling the dryness settle in.  My hands don't want to stay moist and the cracks are looking like a dry desert!  Ugg!  And the hair is getting the flyaway wisps everywhere!  No fun!

So here is a list of some of my favorite foods to maintain health, happy skin and hair!

Five Beautifying Foods and Drinks:

WATER

It may seem simple, but proper hydration is critical!  Correct fluids are important for the health of your skin cells and scalp.  Clean, filtered water will support your skin and hair health.  Eating abundant produce will also allow you to get a good intake of water, since fruits and veggies are water-rich!

COCONUT WATER

Or, you can opt for coconut water, because it will also supply a nice dose of minerals, which your hair will drink up!  Minerals and hydration in one - what a nice treat!

HEMP

Hemp will have good omega-3 fatty acids in whatever form you find it: hemp milk, hemp oils, or hemp seeds.  But my form of choice is the seed, because then you are also getting a lustrous 11 grams of protein with each serving!  Omega-3s help with scalp health and generating hair follicles.  Protein is a large part of the make-up of a strand of hair, so adequate protein is important for strong, shiny locks.

 BERRIES

The deep hughes of dark berries and cherries come from the phytonutrient group called anthocyanidins.  These phytonutrients help the collagen fibers link together in a way that strengthens the connective tissue matrix, keeping your skin strong and healthy.  Plus they have good vitamin C which works in partner with Vitamin A for healthy collagen.

SWISS CHARD

This often praised vegetable has yet another wonderful benefit!  It is a rich source of biotin.  Deficiencies of biotin have been linked to numerous skin and hair problems, such as hair loss, seborrheic dermatitis, and even cradle cap in infants!

So there you have it!!  Five foods for fabulous skin and hair!

I hope September has treated you well, and October is even better!

Hugs!
~Katie

Purple Protective Power Punch! Or something...

Happy Easter!! A wonderful time of miracles and renewal!

I hope it's been a relaxing, blessed weekend for you all :)

I had an amazing weekend of stress-relieving fun - starting with a brisk walk to a cross-training class at Body Boutique, where my instructor kicked encouraged me through several rounds of push-ups, walking lunges, jumping rope, and trying to lift my toes to my hands as I hung from a bar! (My toes never made it anywhere near my hands, just to let you know!) ;-)

Then I did a quick half mile jog to my weekly free yoga class at LuluLemon Athletica! What a great class it was! The first half was some good leg strengthening poses (no more!! I was so tired after the cross training!) but thankfully the second half was just a lot of deep stretching, deep breathing, and calming.

Ahhhh, peaceful :)

After that, I made a few shopping stops to get some last minute food items, then home to my dear Dave to spend a chunk of time in the kitchen! We popped in some Artemis Fowl audio books, and whipped up a health storm!

I tried my first GREEN JUICE! Wow, what a shock to the system! Instead of blending a bunch of greens with fruit, I basically just put the greens through my juicer, sans fruit. An entire head of red-leaf lettuce, handful of spinach, one whole cucumber, two stalks of celery, and half a lemon. Talk about a power kick! While I normally love the health benefits of fiber from the whole food, now and then, juice is great! This fiber-free juice goes quickly through your digestive system, the minerals and nutrients being easily absorbed into your blood stream. A quick kick of tons of nutrition! The flavor took some getting used to, but I was on such a health-high from the morning workout, that I was loving replenishing my system with minerals and health!

We are also trying our hand at making home-made sauerkraut! Rich in beautifying minerals and digestive probiotics, it's a great food to have on hand - if you can find it without being pasteurized. So, I have NO idea how our batch will turn out, but I'll let you know Friday when it's done!!

We also made up some salads, sprouted some sunflower seeds and quinoa grains, and Dave made raw vegan chili all on his own!! I was so proud :) He had enjoyed it so much when I made it last time, that he wanted to learn the recipe so he could make it on his own!

And another success? I made vegan burgers - that he liked!!! Amaranth, millet, onions, carrot, celery, spinach and seasoning... they didn't taste like burgers, but they were good! And once we loaded them up with tomato, onion rings, a dab of ketchup, and he used some A1 sauce... we wrapped it in a collard leaf rather than a bun, and went to town! We were both shocked at how much we liked them! It was an easy recipe from a book, and it's another one he hopes to learn!

So that was my Saturday. What a day! We relaxed in the evening, just basking in the glow of nutritious food.

And tonight, I had fun playing with a new food: açaí berry!

Probably many of you have heard of this new "superfood" berry - the media loves to promote the latest "cure all." And I won't go that far! But it's yet another tool for your belt of beauty, your weapons of wonder! Like most berries, açaí berries are rich in age-fighting antioxidants, and carry a lot of health benefits. So, this weekend, I bought some frozen açaí puree, and tonight I tried my first smoothie with it!

I should play with the recipe some more, and come up with some clever name... but for tonight, I just went with Purple Protective Power Punch, or Protective Purple Paradise! (Protective to your health and beauty because of the antioxidants, fibers, and healthy fats!)

2 scoops chia seeds (about 2 Tbs)

2 cups Coconut milk (I used So Delicious Original flavor)

1- 3.5oz packet Açaí berry puree

2 Tbs organic cacao powder

1 tsp vanilla

1 Tbs local honey (or sweetener of your choice, to taste)

Soak the chia in the milk for about 10 minutes, so they can plump up. Then add all to your blender, and blend away to smoothness!

This lovely smoothie packs over 10 grams of fiber, healthy omega fats from the chia, healthy medium-chain fats from the coconut milk, and great antioxidants from the cacao and the acai! Happy health and happy skin, here we come!

Alright, and happy studying - here I come! Time to continue reading my current nutrition book: What to Eat by Marion Nestle. Awesome book about the politics behind food labels and recommendations. Things aren't always what they seem ;-)

Have a good night, and for my Polish friends and family: "Wesołego Alleluja!!!"

"Hallelujah, He is Risen!"

Peace and Prosperity <3

~Katie

Coo-coo for Coconuts!

Cuckoo for coconuts!! ….Which, ironically, is actually not a nut, but a member of the fruit family called the drupe! (Drupey drupe! I love that word!) A drupe is simply a fruit with a fleshy outer layer surrounding a single seed or pit – like a peach, mango, cherry, etc! And in many cultures, the coconut fruit is an essential part of life. In Sanskrit it is kalpa vriksha, meaning "the tree which provides all the necessities of life". In Malay language, pokok seribu guna or "the tree of a thousand uses". And in the Philippines, the coconut is simply the "Tree of Life".

One of the newer fads in the sporting world is the wonder of coconut juice/coconut water. It is being touted as a sports-drink replacement, having substantial amounts of good rehydrating electrolytes, and without the processed sweeteners or artificial colorings or flavors. (Of course, either way, don’t forget this older post: When exercising rigorously, or in high heat, it is possible to lose in excess of 1 liter of fluids per hour! But, that’s pretty intense! Water is the best fluid replacement drink if you only exercise for 30 minutes, and/or you’re not sweating heavily. Otherwise, you risk simply replacing those calories you just worked so hard to burn!) One cup of coconut water will provide good doses of calcium, manganese, magnesium, potassium, and sodium... as well as other minerals and some vitamins - all things often lost in sweat.  Plus it has over 10% of the day's fiber!

Of course, most commercial coconut drinks have also been processed to a degree, and then packaged in little boxes or bottles, and shipped to you.

But we got the pleasure of tasting fresh, pure coconut water, straight off the tree!

While visiting a community nutrition program Office in Saipan, the groundskeeper, Frankie, offered to chop down a coconut for us! So he knocked it down, pulled out his machete, and chopped that sucker open!

See the wedge off the side - that became the spoon!

First, he chopped of a little slice off the shell, and said that would later be our “spoon.” Then he whacked the top off, and allowed us to have a sipping spout from which to drink. Dave was very skeptical at first – he’d tried some of the “juice box” versions of coconut milk I’d brought home before, and was never thrilled with them.  But I took a sip, and loved it! Considering the heat and humidity of the island had be pretty much lightly sweating 24 hours a day, I was thirsty and in need of hydration! So I chugged that sucker in no time! And it was so good! Just a mild liquid with a hint of sweetness – really not much flavor, just simple sweentess.

So, encouraged by my rave reviews, Dave sipped… and smiled!

Once we got finished drinking our coconuts juice, Frankie then chopped the entire thing down the middle, exposing the soft flesh. We got very young coconuts, which can be determined by the thickness and firmness of the flesh. The softer and thinner, the younger the coconut. This stuff was so thin and almost slimy! Quite a strange texture to a coconut newbie – almost like undercooked egg white. But the flavor was also mild – not any overpowering coconut here! And so healthy!

Coconut meat had been tossed in the “unhealthy fats” category for quite some time because it is high in saturated fats. But more research is now showing that may be an incomplete conclusion, as there are different TYPES of saturated fats. Yes, coconut is high in saturated fats, but they are shorter MEDIUM chains of fat, not LONG chains like those found in meats. These Medium Chain Fatty Acids (MCFAs) may be good for you! They may help boost thyroid functioning, therefore helping keep a healthy metabolism; and they may be quickly converted to energy instead of being stored as fat in your body. Plus, it’s a great source of Manganese with 1 small ounce containing over 20% of your day’s needs! Manganese is important for many things such as:

• Helping your body use other nutrients

• Keeping bones healthy and stong

• Maintaining normal blood sugar levels

• Keeping a healthy thyroid gland

• Promoting healthy nerves

• Protecting cells from age-inducing free radical damage

Not enough goodness in the coconut yet? Get this: the oils may also be an antifungal and antibacterial! Also, As a medicinal product, it is reputed for its wound healing, fighting fevers, regulating healthy blood clotting, and anti-inflammatory properties.  But, as always, more research is needed to know for sure! 

The oil can also be used on your body to add nourishing, healthy fats to your skin and hair!  I scoop out a small lump of solid coconut butter when I buy a new jar, and put it in a separate tub.  Then I use this in place of lotion on my feet at night, put on some socks, and go to sleep!  I have also heard of people who love to use it like a leave-on conditioner, or deep-conditioning treatment to wash off later.

So anyways, we got to enjoy the wonderful water, sample the unique meat… and even after that, sometimes the husks are saved and used to make things! At one store, we saw a purse, and hats made out of the soft fibers of the coconut coat. How resourceful!

That was one of our first wonderful tropical eating experiences on our trip! More coming soon!

Stay warm and safe this holiday season!

~Katie

My "Staycation"

Good morning! I am taking some time off of work for once - and NOT going anywhere or doing anything major.

I guess that has become termed a "staycation" when you just stay home. But I am using it to get myself recharged and revamped. Work has been particularly tiresome lately, and I have had cabin fever brewing! I did not want my entire summer to get away from me without getting to enjoy some of it!

So yesterday, Dave and I took a mini-road trip to have dinner with my dad. Today I took a glorious run outside!

Four miles, high humidity, few people - perfect! And what made it extra perfect? I saw a family of deer crossing my path as I went! This beautiful doe walked out, followed by her two little fawns - fresh with the baby fuzz and white spots! I wished so badly that I had my camera! They didn't seem particularly scared by me. I slowed to a walk, and tried to approach. Of course, they didn't let me get TOO close, but probably within 5 feet or so! Then they just lazily continued across the path into the brush.

And what fantastic colors there are on the trails now! So many bright colored flowers have blossomed up and wave gently in the air! Lovely, lovely, lovely! So it was quite a rejuvenating run, and at the end I had my wonderful coconut water waiting (no chemical, artificially colored and sweetened sports drinks for me, thanks!) and I took my shoes off and did some stretching in the grass. (I really need to get myself a good portable mat.) I came home and made a "Blue-Green Power Smoothie." Quite an interesting drink, but rich in revitalizing potassium, replenishing coconut electrolytes, powerful proteins, and more!

So my goals for each day of my staycation: study, sweat, and snack on all natural foods! (With maybe one splurge night at Dave's request...)

And do some relaxation/meditation in quiet, and of course have fun!

Don't forget to take time for yourself! With all the balls you juggle - family, job, classes, gym time, taking care of friends, dealing with housework or car repairs... you need to make sure you keep yourself healthy and energized! Slow down, take a few breaths, and take 15 minutes at least for yourself! I am spoiling myself with a full 5 days for me, but... well, I am blessed that I have that option right now :)

Love to you all! Take care!
~Katie

Don't Be Sabotaged by Sports Drinks

Happy Monday! Did your diet plans "restart" today after all the football foods? ;-) Maybe some exercise? Hopefully you're taking steps for both!

While I don't think of sports drinks as necessary for anyone, really, and I think there are more natural ways of replenishing after a good workout, I know a lot of people still prefer to turn to an easy bottle after getting their sweat on at the gym! But even so, popular sports drinks, such as Gatorade and Powerade, are not usually necessary for the average person! Named after the Florida Gators, Gatorade was originally created to help rehydrate and provide electrolytes for professional athletes who are training intensely for several hours.

If you're a calorie counter, here are some numbers you may want to keep in mind:

1 bottle of a sports drink tends to contain 2.5 8-ounce servings, and packs an average of 150 to 160 calories.

30 minutes of moderate walking (3 mph) burns: 100 calories
30 minutes of elliptical machine: 210 calories
30 minutes of moderate biking (12-13 mph): 250 calories
30 minutes of jogging (6 mph): 310 calories

Replenishing drinks, if you insist on drinking them, are more for workouts that last longer than 30 minutes and if you have been working quite intensely and sweating heavily. If you only workout 30 minutes, water is sufficient for rehydrating. Don’t let the calories of these drinks sabotage your workout. Be label savvy!

And recently, coconut water is being looked at more and more as a more natural way to replenish your electrolyte balance after a long sweat. It has a good balance of potassium, natural sodium, manganese and magnesium; as well as some calcium and copper and other trace minerals! You can find coconut water at most health stores; and I have seen it in some Krogers as well.

I hope you have a great week!

~Katie

The Smoothie

So I altered my tropical smoothie a bit, and thought I'd share a few photos of it!

While I normally add water to it to help with consistency, I had some left over coconut milk that just begged me to add it to the cool, tropical goodness that was in the blender! Coconut milk has been a hot topic in the nutrition world for a while. Once condemned for its high saturated fat content, there are now studies coming out showing there are different TYPES of saturated fats, and coconut's may not be as bad as once thought. Lauric acid, a medium-chain fatty acid in coconut, just may be a type of that the body is not going to absorb really quickly, and would rather burn quickly as fuel!

Coconut is also very hydrating for the body (yay for softer, healthier skin!)

I also added in some soaked goji berries - an antioxidant-packed berry with a rich history in Asia as a medicinal food. It is also being studied for its anti-aging effect! Add, maybe of less importance, I find it adds a nice sunset hue to my drink :)

I enjoyed pulling out some party favors and indulging in a hula-style drink, but if you don't have the silly little monkey, you can always garnish with a lime wedge.

I hope you have fun experimenting with your own recipes! You usually can't go wrong with fruit smoothies.

Enjoy, and drink up!

~Katie