Striving4Zen

Hair growth is affected by many factors, including genetics, age, medications, diseases, and yes, your diet. Like your nails, hair requires a nutrient-rich supply of blood to its follicles. A very low-calorie diet could slow its growth and even cause hair loss. But don't be alarmed by occasional fallout―most of us lose 50 to 100 strands a day.

For the healthiest hair (and body) possible, you should eat a well-balanced diet that includes:

• fatty acids (found in flaxseed oil and cold-water fish like salmon);
• zinc and copper (found in fish, shellfish, meat, and poultry);
• B vitamins (found in eggs, dairy, meat, and whole grains);
• selenium (found in cruciferous vegetables).

Also, keep your hair expectations in check. Typically, healthy hair grows only a half-inch each month, and growth slows with age. In addition, each strand of hair has a life cycle―the length of time it takes to reach maturity, fall out, and be replaced by a new hair―which varies from person to person. If your hair's average life cycle is only two years, it's doubtful that you'll ever have waist-length hair, which would take about six years to grow from a short hair cut.

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Labels: b-vitamins, copper, David Zinczenko, eating healthy, fatty acids, healthy diet, healthy hair, selenium

Sun protection
What to eat: sunflower seeds and almonds

These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons hulled seeds or 23 almonds daily.

A fresh complexion
What to eat: dark orange, leafy green and red veggies

Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., co-author of "The Clear Skin Diet." Carotenoids may also decrease skin’s sensitivity to sun. Aim for three 1-cup servings a day.

A youthful glow
What to eat: fortified cereal, lean meat, pork, poultry, oysters

You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a dermatologist. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.

Dewy skin
What to drink: water

Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; researchers found no studies to back up the recommendation. Simply ward off dehydration — and dryness — by drinking when you’re thirsty.

Fewer wrinkles
What to eat: wild salmon, Atlantic mackerel, walnuts

These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D.

One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs.

Clearer skin
What to eat: whole wheat and grains

In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne.

One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that when elevated can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20%, The American Journal of Clinical Nutrition notes.
Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)

Smooth texture
What to eat: strawberries, citrus fruits, red peppers, broccoli

Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day.

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Labels: best foods, David Zinczenko, eating for good skin, healthy eating, iron, Omega-3s, skin care, Vitamins, Whole grains

What To Eat When…

You’re Stressed

Modern life is a big, boiling cauldron of anxiety stew, and we get a heaping helping every day. Whether you’re talking to your boss about a promotion, talking to your spouse about the credit cards bills, or talking to your kids about a streak of bad behavior, there’s always a stress-soaked moment around the corner. So calm yourself quick with these natural nerve-settlers.

Eat This:

1 cup of low-fat yogurt; 2 tbsp of nuts
Scientists in Slovakia gave people 3 grams each of two amino acids—lysine and arginine—or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid—fortified guys were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine and nuts pack tons of arginine.

Red Bell Peppers
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stress hormones. Add half a sliced red bell pepper to a salad or sandwich; calorie for calorie, no single food gives you more vitamin C.

A Cup of Peppermint Tea
The scent of peppermint helps you focus and boosts performance, according to researchers. In another study, they found that peppermint makes drivers more alert and less anxious.

A Handful of Sesame Seeds
Stress Hormones can deplete your body’s supply of magnesium, reducing your abilities and increasing your risk of developing high blood pressure. Sesame seeds are packed with this essential mineral.

Not That!

A Can of Soda
A study from the American Journal of Public Health found that people who drink 2 ½ cans of soda daily are three time more likely to be depressed and anxious, compared with those who drink fewer.

You’re Sad

Watch enough TV advertising and you begin to think the only answer to a bad mood is a bottle of pills. Wrong! Your next meal can have as dramatic an impact on your mood as your next prescription refill. So the next time you have a gnawing feeling that something’s amiss, try gnawing on one of these.

Eat This:
An arugula or spinach salad
Leafy greens—arugula, chard, spinach—are rich sources of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine and norepinephrine. In fact, according to a study published in the Journal of Neuroscience Nursing, a lack of B6 can cause nervousness, irritability and even depression.

Tuna Sashimi or Grilled Salmon
A study in Finland found that people who eat more fish are 31% less likely to suffer from depression. And skip sweet, simple carbs (like the rice with you sushi)—the inevitable sugar crash can deepen depression.

1 tbsp of Ground Flaxseed Daily
Flax is the best source of alpha-linoleic acid, or ALA—a healthy fat that improves the working of the cerebral cortex, the area of the brain that processes sensory information, including that of pleasure. To meet your quota, sprinkle it on salads or mix it into a smoothie or shake.

Not That!
White Chocolate
White chocolate isn’t technically chocolate, since it contains no cocoa solids. That means it also lacks the ability to stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin. If you’re going to grab some chocolate, darker is better; more cacao means more happy chemicals and less sugar, which will eventually pull you down.

Excerpted from Eat This, Not That by David Zinczenko and Matt Goulding. Rodale Books, 2007.

Labels: David Zinczenko, Eat This, eating healthy, food and mood, healthy eating, men's health, new book, Not That