What to Eat for Healthy Hair and Nails

Omega - 3 Fatty Acids.

To get shinier hair, introduce more omega-3s into your diet, which help support scalp health and may give your locks extra luster and shine. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.

Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein.

Protein intake is important for many reasons, notably when it comes to hair and nails. Both are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails. Lean meats are the easiest way to pack protein into your diet -

Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Biotin/Vitamin H

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. A deficiency in biotin may result in brittle hair or even hair loss.  An easy way to remember: The H in vitamin H stands for “haar and haut,” which means “hair and nails” in German.

Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Zinc

Zinc is another nutrient active in helping the immune system function properly. Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails, hair dryness and brittleness can be signs of zinc deficiency.

Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

Vitamin A

Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe.

Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.

Want Strong Healthy Nails

Why is it so hard to grow and maintain gorgeous nails? One big reason: Nails aren't alive; they're dead (if they were living tissue, they could repair themselves instead of making us do it for them). If nails aren't alive, then how do they grow? Actually, they don't; new cells develop deep under your cuticles and push out the older, dead ones — forming those flat, hard surfaces we love to pamper and polish. Here's how to have yours looking great in no time.

DON'T SHARE YOUR NAIL FILE

Resist the urge to let anyone — even a relative — use your emery board. This tool is a porous germ-trapper. Keep yours to yourself, and replace it often.

DO WEAR THE RIGHT SHOE SIZE

Are you cramming your feet into too-small or too-pointy shoes? If so, your toenails may grow into the surrounding skin — causing the dreaded ingrown nail, which can lead to pain, swelling, and infection. When nails are too long, tight shoes can cause even more damageIf your toes hit the front of your shoe, nails can crack or turn black-and-blue. Or nails may lift, which can lead to infection."

DO MOISTURIZE DAILY

Nails need to be hydrated, since most problems crop up when they're parched. "Dry nails can crack, peel, and become brittle. Plus, dehydrated cuticles not only look ragged but also can turn into painful and infected hangnails. The best moisturizers are thick — even greasy.

DON'T GO BAREFOOT

Keep your shoes on while at public places (swimming pools, locker rooms, shoe stores) — if you don't, we won't be responsible for your toenail health. Why worry? "Warm, damp environments are a breeding ground for fungi and viruses," explains Phoebe Rich, M.D., a nail disorders expert and a clinical associate professor of dermatology at Oregon Health & Science University in Portland. Tip: If hose isn't offered when you're shoe shopping, ask for it.

20 Life Changing Hacks For Doing Your Nails

1. Line your nails with petroleum jelly or white craft glue before painting them for an easy cleanup.

If you're working on a nail look that's messy, use a cotton swab to rub petroleum jelly like Vaseline on the skin around your nails first. This creates a barrier between the polish and your skin so that after you've painted your nails, you can wipe off the Vaseline and any polish mistakes along with it.

Another way to prevent paint from drying on the skin around your nails is to paint around your nail with Elmer's Glue first, and let it dry. Then, paint your nails with polish and peel off the glue when you're finished to clean up.

2. To prevent the tips of your painted nails from chipping, paint two basecoat layers: one on the top half of your nail and the second coat over the entire nail.

Paint the first layer of your basecoat polish on the top half portion of your nails only. After your nails have dried, paint a second coat of polish, but this time cover the entire nail as you normally would. This technique will help the polish on the tips of your nails — which are more prone to chipping — last longer.

3. Use a white nail polish as your basecoat to make your nail color pop.

Unless your polish is super opaque, the natural tint of your fingers will change the color of your polish. To get the paint's true color, add a layer of white nail polish first, and then go over it with your colored polish.

4. Paint your nail art designs on a plastic sandwich bag first, peel them off, and seal them on your nails with nail art glue or a clear topcoat for easy application.

If painting designs on your dominant hand is too difficult, try painting them on a plastic sandwich bag first. Paint a few thick coats of polish onto the plastic, and then add your design on top. After it dries, peel each design off the plastic, and adhere them to your nail with nail art glue or a clear topcoat.

5. Use paper hole reinforcement stickers as a guide for painting a half-moon mani.

Place the paper hole reinforcement stickers along the base of your nail, and seal it into place with a bobby pin or a nail art dotter tool. Paint your first coat on each nail along the stickers. Then one nail at a time, paint a second coat of paint, let it dry for a minute, and carefully remove the sticker. Use this tutorial for more tips on a half-moon mani.

6. Give your nails two-tone designs with tape.

After you've chosen two different polishes, paint one coat of the lighter polish on each nail, and seal it with a clear topcoat. After it is completely dry, apply two strips of tape over the tips of your nails so that they cross in the middle and create a point. Take the darker of the polishes, and paint a layer over the entire nail and on top of the tape. Let it dry for a minute, and then grab both ends of the tape and slowly peel them back at the same time for the finished look.

7. Use the tip of a pencil eyeliner to place tiny nail art accessories like rhinestones on your nails.

When your fingers or tweezers are too big to grab and place tiny jewels, use the tip of an eyeliner or lip pencil instead. The end of a pencil is tacky enough to grip the jewel from above and won't get in the way of your design.

8. Create a French manicure with ease by looping a rubber band around your fingertip.

Take a rubber band and tie it in the middle. Loop one end over your thumb to create tension on the band, and align the other end over the top of your nail and just below the edge to create the French tip shape. Use the edge of the rubber band as a guide, and paint the tip of your nail.

9. Mix loose pigments with clear polish to make a custom nail shade.

Pour a little bit of eyeshadow pigment into a spoon, and then add a little bit of clear polish to it. Mix it all together with a cotton swab, grab a brush, and try out your new color.

10. Create a marbled effect by using drops of swirled nail polish and a cup of water.

Choose an accent finger and tape underneath and around your nail to protect your skin. Next, fill a small paper cup with filtered, room-temperature water. Grab two different colors of paint and add drops of each polish into the cup of water, alternating paints each time. Once you've added a few drops, grab an open paper clip and swirl the layers together to create the design you want. Then, stick your finger into the cup with your nail facing the paint layer. Holding your finger in the cup for a few seconds, use your paper clip to gather the rest of the paint away from your finger. Pull your finger out of the water and clean up the edges for the finished look.

11. Make your nail polish dry faster by soaking your nails in ice water after painting them.
/Kathleen Kamphausen
Fill a bowl with ice and water, and soak your nails for a few minutes after painting them. The cold water will set the paint and help your nails dry faster.

12. Spray nonstick cooking spray on your nails to help the polish dry faster.

PAM nonstick cooking spray also works as a quick-dry spray. Hold the can a few inches away, and spray your nails evenly. Wait a few minutes, and then wash the oily residue off your hands.

13. Fix a smudged nail by adjusting the polish with the tip of your tongue.

If you accidentally smudge almost-dry nails, try readjusting the paint with the tip of your tongue instead of your finger. Your tongue is just soft enough to fix the paint without leaving any imprints. Only use this tip only when necessary though, and try not to lick your nail polish too often.

14. Remove stubborn polish by soaking cotton pads in nail polish remover, wrapping them around your nails, and securing them with foil.

To remove stubborn or glitter nail polish easily, soak a cotton pad in nail polish remover, and place it on your nail. Wrap a strip of foil around the cotton and your figure, and squeeze to secure it. Leave the foil wraps on your fingers for five minutes, and then slide off the foil and cotton at the same time. Your polish will come off with it.

15. Paint white craft glue as a basecoat before painting coats of glitter polish for easy removal.

One way to make glitter polish easy to remove is to paint Elmer's Glue on your nails as a basecoat. Let the glue dry completely, and then paint over it with as many coats of glitter polish as you want. Whenever you're ready to remove your polish, peel back the glue and the glitter will easily come off with it.

16. Roll your nail polish bottle instead of shaking it to avoid air bubbles.

Hold the bottle between your palms and rub your hands back and forth to stir the polish without creating bubbles.

17. Loosen a stubborn nail polish lid by soaking it in hot water.

Place the nail polish bottle upside down in a cup. Fill the glass with really hot water just high enough to cover the lid but not high enough to soak the bottle of paint (hot water can tamper with the consistency of the polish). Wait a few minutes, remove the nail polish bottle from the glass, and then open the loosened lid.

18. Unscrew a tight lid by wrapping a rubber band around the handle for better grip.

Wrap a large rubber band around the top of a nail polish bottle before trying to open it. The rubber will provide a better grip for twisting.

19. Spread petroleum jelly around the lip of the bottle before closing it to prevent the polish from drying shut.

With a cotton swab, wipe a small amount of petroleum jelly into the ridges on the top of the bottle. This will make it easier to open the next time and prevent it from sealing shut.

20. Store your nail polish upright in a box with painted stickers on top to indicate the colors.

To keep your polishes organized, paint a strip of polish on an adhesive file folder label, punch out a hole, and stick the paint sample on the top of the nail polish bottle. Repeat this for all of your polishes, set them in a box, and store them in a cool, dry place.

How to do a Pedicure

Whether you need to soften up your callused feet or you are looking for a day of pampering, giving yourself a pedicure is the perfect solution. With a bit of time and a little effort, you'll have silky feet and perfectly polished tootsies that will leave everyone envious.

1. Pick up your supplies. For a good quality pedicure, you’ll need some basic toe-tampering supplies. Grab a tub and water for soaking, nail clippers, a nail file, a cuticle stick/orange stick, a nail buffer, a pumice stone or scrubbing brush, a clear top and base coat, and a polish color of choice. Optional additional supplies include bath salts for soaking your feet, cuticle trimmers, cuticle oil, and lotion for a massage afterwards

2. Remove any pre-existing nail polish. Although it may seem obvious, taking off your old nail polish is an important first step to giving yourself a pedicure. It’ll be hard to add a new color over the top of an old one! Use an acetone remover, making sure to get the bits along your cuticles as well.

3. Start your soak. Fill a tub or basin with hot water, and if you’d like, a bit of bath salts or oils. Now it’s time to sit back and relax! Let your feet soak for 10 minutes; the hot water will soften tough calluses and remove the dirt and grime that might have built up. It will also help to soften your nails   and cuticles, which is critical when you’re prepping to paint your toes.

4. Cut and file your nails. Start by trimming your nails down to size; use a pair of nail clippers to cut your toenails to be just short enough to see a bit of white at the tips. The shape of the nail should be slightly squared, following the natural topline of your toes. Use your nail file to buff down the sharp edges of nail the clippers might have left, and to do any further shaping you would like.
Avoid cutting your nails in a rounded shape, as this can promote ingrown toenails.
If you’re able, try filing your nails in the same direction to avoid splitting the layers and damaging your nails.

5. Prepare your cuticles. Although this step is optional, it can go a long way in making your toes better prepared for painting. Use your orange stick/cuticle stick to gently push back the cuticle around each nail. If you have cuticle trimmers, gently cut away the excess cuticle skin that builds up over time. Rub on a little cuticle oil when you’re finished to supplement the sensitive skin with a bit of added moisture.

6. Smooth out the tops of your nails. Use your buffing pad to file down the ridges and rough edges on the tops of your nails. Pay particular attention to the edges that you’ve just trimmed or filed, as this area typically needs to be beveled a bit to create a level plane, so to speak. Use your buffing pad in the same direction and tilt the angle of it to reach the entirety of each toenail.

7. Clean up and soften your skin. Now it’s time to move onto your actual feet. Use your pumice stone to scrub down the calluses on the heel and ball of your foot. You can scrub pretty roughly in these areas, because the skin is often very thick and dulled to pain. When you’ve removed any dried skin or calluses, you can use a scrubbing brush to clean up your entire foot. Use the brush between your toes and all over the bridge of your foot, adding soap if you’d like a bit of an extra clean.
Be sure to rinse off your feet with a bit of water after scrubbing.
Avoid using a ‘cheese grater’ type tool on your calluses, as these have proven to be dangerous and can cause fungal infections.

8. Finish preparing for polish. Remove your feet from the soaking tub completely and empty it out. Dry your feet off, and if you’d like, massage on a layer of lotion into your skin. If you choose to do this, use a bit of nail polish remover to clean up your nails again (the lotion can keep polish from sticking).

9. Add your base coat. Use a clear nail polish as a protective base coat on all your toenails. This will prevent your nail polish from yellowing your toenails, as well as give your lacquer a solid base to stick to.

10. Apply your color of choice. Select a nail polish color, and paint each of your toenails. Start in the center of the nail near the cuticle, and use long brushstrokes towards the tip of each nail to fill in the color. Work from the center outwards until all your nails are filled in, using a fingernail or the edge of an orange stick to wipe off any polish that might have mistakenly gotten on your skin. You may need to add two coats of polish in order to get an opaque layer of color.

11. Finish your nails. Wait a few minutes for your polish to begin to dry, and add a clear top coat. This will set your polish in place, and help it to last longer without chipping. Then, protect your feet for 10-15 minutes while the polish completely dries. Test the polish with your finger to see if it is still tacky; when it is totally smooth to the touch and doesn’t smear under pressure, you’re finished! Go show off your cute new toes, and relish your soft new feet.

Quick tips for strong hair and healthy nails

• For Healthy Nails :

* Take B vitamins for strong nails. Nails as strong as horses’ hoofs, to be exact. It’s a secret veterinarians have long known—that the B vitamin biotin strengthens horses’ hoofs. The hoofs are made from keratin, the same substance that makes up fingernails. Several studies find it works just as well in humans. One from Swiss researchers found that patients with brittle nails who supplement with 2,500 micrograms of biotin for six months increased their nail thickness 25 percent. Take 300 micrograms of the vitamin four to six times a day.

* Skip the quick-drying nail polish. Most quick-drying polishes contain more formaldehyde and alcohol than regular polishes, and those fluids can dry and split your nails. The best way to fast-dry your nails is by freezing them. Dump a tray of ice cubes into your bathroom sink, add enough cold water to cover them, then dip your wet nails into the cold water for a minute or two after each coat.

• And Strong Hair :

* Wash your hair in Listerine. Why? Because your hair stinks. No, not really. Turns out that Listerine is an effective cure for dandruff. Mix your own dandruff rinse by combining one part mouthwash with nine parts water. After shampooing with your regular shampoo, apply the mixture to your scalp and leave it on. Your dandruff will improve, your hair won’t be sticky, and you can be assured people won’t accuse your hair of having bad breath. You don’t actually have to use Listerine. Most drug chains carry a much cheaper house-brand antiseptic mouthwash that has the same active ingredients as Listerine. Just compare labels.

* Give your hair a mint rinse. Okay, the Listerine remedy works, but if you’d rather not have your hair smelling like mouthwash. Mash a handful of fresh or dry peppermint leaves and cover them with vodka. Let it steep for a full day , then strain. Add 1/4 teaspoon water at a time to the mix until it becomes cloudy. After shampooing, apply the mix to your scalp and leave it on. You should see results by the second shampoo, and if not, you can always drink the stuff.

GET HEALTHIER MORE ATTRACTIVE HAIR

Considering it is technically dead tissue, we spend an awful lot of time, money, and energy on hair care. And well we should. In addition to being fun to style and color, hair serves a valuable biological purpose: It keeps your head warm and helps regulate body temperature.

Hair, like nails, is an extension of your epidermis, the outer layer of your skin. It is composed mainly of protein. The typical hair cell stays with you for three to five years until it falls or grows out. Most of the time, it gets replaced. Because you spend so much time with your hair, particularly if you’re a woman, it deserves good care. So here are some hair care tips to help you keep your hair shiny, healthy, and beautiful:

1. Mash a ripe avocado (pit removed) with one egg, then apply to wet hair. Avocados are rich in vitamins, essential fatty acids and minerals that will help restore luster to your hair. Leave on for at least 20 minutes, then rinse several times. Repeat once a week for damaged hair and once a month for healthy hair.

2. Use one part apple cider vinegar and two parts very warm water to help balance the pH level of your scalp and bring out natural red highlights. It may be smelly, but it works. Simply pour the vinegar mixture onto your hair, massage it into your scalp, and let it dry for a few minutes. Then wash hair as usual.

3. Mix one egg with a small amount of shampoo, apply to your hair for five minutes, and rinse well. This “shampoo omelet” helps to enhance the protein in your hair.

4. Make your own conditioner. Here are some simple tips to condition your hair using some everyday household ingredients:

Rub enough mayonnaise into your hair to coat it, wait up to an hour, and wash it out. You’ll be amazed at how soft and shiny your hair is, thanks to this great protein source.

Substitute condensed milk for your regular conditioner. The protein provides an extra-special shine.

Mix 2 ounces olive oil and 2 ounces aloe vera gel with 6 drops each of rosemary and sandalwood essential oils. Olive oil is an emollient, aloe hydrates, and rosemary adds body and softness.

5. Take one to three 250-milligram capsules of borage oil, evening primrose oil, or flaxseed oil one to three times a day. All are rich in omega-3 fatty acids like gamma-linolenic acid, great for keeping hair (and nails) moisturized.

MOROCCAN CHICKPEA SOUP

Ingredients:

1 tablespoon olive oil.
1 medium onion, chopped.
2 celery, chopped.
2 teaspoons dill.
600ml hot vegetable stock
400g tomatoes, chopped prunes and mixed with garlic.
400g green beans, washed and drained.
100g frozen broad beans.
1/2 lemon and take lemon juice.
Cilantro, parsley and bread to eat together.

Tips:

Spicing it first. Spice it up even more with a spoonful of harissa paste. Curry lovers can exchange for 1 teaspoon of garam marsala dill. Or for a more hearty dishes, fried chorizo sausage 4 slices with onion and celery.

Methods:

Heat oil in a large frying pan, then sauté onion and celery gently for 10 minutes until soft, stirring often. Tip of cumin and fry for another min.
Variable heat, then add the stock, tomatoes and green beans, plus a good grind of black pepper. Simmer for 8 minutes. Throw in broad beans and lemon juice, and cook for 2 minutes. Season to taste, then on top with a little lemon zest and chopped herbs. Serve with flatbread.