Healthy care for oily hair

Oily hair remedies :

1. Oily hair should be washed more frequently, about twice a week .
2. In between shampoo’s, rub oily hair with a cotton dipped in cologne to lift excess grease.
3. A shampoo formulated especially for oily hair should be used. Applying shampoo before wetting your hair also helps normalize greasy hair and then can be washed the usual way.
4. Juice of a lemon mixed in a mug of water should be used as the last rinse while washing hair.
5. Beer is good for setting oily hair as it has a drying effect. A tablespoon of beer should be applied on hair, but it leaves a powdery residue which can be brushed off.
6. Too frequent or vigorous brushing is not good for oily hair and even while brushing, the scalp should not be touched by the brush so that the glands get stimulated to release more oil.
7. A new cotton socks pulled over the hair brush and then used for brushing will help lift some of the oil off your head.
8. A teaspoon of ammonia and a pinch of borax added to a cup of warm water can be used for the final rinse.
9. Too frequent shampooing also stimulate oil glands in the scalp so instead of frequent shampooing you can clean your hair by dusting it with talcum powder and then brushing it out.
10. Talcum removes oil and dirt from hair and makes it glossy and fluffy.
11. Beat two egg-whites, until they are stiff and then apply them all over your scalp with a cotton wool. After about 30 minutes brush your hair thoroughly so that all the particles of egg-whites are brushed out.
12. Use only an oil free conditioner once a week and choose a lemon based shampoo.
13. Apple cider vinegar used for final rinsing is very effective to remove oiliness.
14. Pay good attention to your diet. Avoid fatty,fried foods and sweets and increase your intake of protein rich foods. Drink plenty of water to flush out the toxins and choose outdoor exercise or activity. Add any one essential oils to a small amount of shampoo. These herbs reduce the oil production on the scalp.
15. Boil some mint leaves in a glass of water for 15 minutes and then strain the solution and use it for rinsing your hair.
16. Use  a dry shampoo if you don’t have the time to wash hair and have to go out in a hurry

L.Keys Fitness goes Full-Time!

I'm excited to announce that L.Keys Fitness is now moving from consulting to full-time personal training and beach boot camp training!  Nutritional consulting is still available upon request.

My website is now up and functioning with all of the details that you will need to know about: one-on-one, semi-private or boot camp training, and even massage therapy. 

Check out LKeysfitness.com  for more details!

-L.Keys

Healthy Wild Rice Salad

Eating healthy does not always mean feeding on the same old-fashioned salad and boiled vegetables. In fact, I recently discovered a new card on the diet table - Wild Rice! For those who have never seen it, purple rice is one of the several varieties of colored rice. Anthocyanins are the color pigments that give many foods their deep rich red, blue, and purple colors. The risk of several chronic health conditions, including atherosclerosis, is also lowered by regular consumption of such foods. They have a slightly nutty flavor that might need some getting used-to, but their distinct color and nutritive content far outweigh this fact, making them a great addition to salad recipes. I added some cooked garbanzo beans, and some onions, walnuts and tomatoes to make this delicious Wild Rice Salad which could very well be served as a side dish.


Wild Rice Salad with Chickpeas

Ingredients
2 cups wild rice - cooked
1 cup garbanzo beans
2 tbsp red or white onions - chopped
3 green onions - sliced
1/2 cup walnuts
1/4 cup firm tomatoes - chopped
2 green chillies - chopped
Salt and pepper - to taste
1/4 cup olive oil
1 Tbsp red wine vinegar (or lemon juice)
fresh cilantro - to garnish

Method
Heat half of the olive oil in a small skillet on medium high heat. Add the chopped onions and saute till mildly soft and brown in color. Next add the garbanzo beans and add about 2 tbsp water. Then add the cooked wild rice, salt, pepper and green chillies and let it cook for about 5-7 mins. Once done, let the rice cool to room temperature.

Whisk together the remaining olive oil and red wine vinegar to make the dressing.

In a large bowl, gently mix together the cooled cooked rice, green onions, chopped tomatoes, walnuts and the dressing. Garnish with some chopped cilantro, and serve the Wild Rice salad as a healthy and delicious side dish!

Related Recipes
Summer Salad with Poppyseed Dressing
Sprouted Beans & Lentil Salad
Vegetarian Mexican Salad

Remake Libby's Jingle & Win $10,000!

If you have a young kid in the house, I am sure you are used to singing rhymes and jingles.And if you love doing that, then here is your chance to get your creative juices flowing, remake an existing jingle, and win $10,000!! Yes, Libby's and Jewel have teamed up to discover a new Libby's jingle by declaring a one-of-its kind contest with a huge grand prize. It’s easy to enter and it can be a fun family activity!

Libby’s knows the importance of family meal time and encourages families to make it a point to get back to the table to spend quality time together. This spring, Libby’s Fruits and Vegetables, along with singer-songwriter Jewel, is also encouraging families to come together and show off their creativity by re-making the iconic Libby’s jingle.

To enter the contest go to the Libby’s Table Facebook page, click on the Jingle Contest tab and upload your video version of the jingle. You will have until May 13 to submit your entries, at which point Libby’s special guest judge, Jewel, will select five finalists to compete for America’s vote to win the $10,000 grand prize, $2,500 second place prize, and $1,000 third place prize.

Jewel, who is working on a new children’s album, starring in Bravo's new music competition series Platinum Hit, and preparing for a baby boy's also thrilled to be a part of this exciting contest, and will be recording her own version of the Libby’s jingle, which will debut in September. So if you love the concept of having dinner together with your family, and have a fun idea to sing and share the sentiment, you know what to do.

Visit Libby's on Twitter @LibbysTable, Hashtag #LibbysJingle and online at www.getbacktothetable.com for more details. Good Luck, and may the best jingle win!

Exercises for Runners

  With the Delaware Marathon coming up this weekend here in Wilmington, I thought it would only be appropriate to dedicate a post strictly for you endurance athlete's.  And to be quite honest, this post will also help out you everyday gym goers who think running or the stair climber is a good way to work out your legs. 

  Just because you're moving your legs does not necessarily mean your giving them a good workout.  And it definitely doesn't mean that your necessarily building muscle either.  In my experience, endurance athletes have the absolute worst quad and hamstring strength; and don't even get me started on their glute and core strength.  I mean some people I see running look so weak it causes me pain to watch them run.

  You've probably seen it yourself.  Hunched over posture, hips bobbing up and down, and mile after mile of slamming heels into the ground.  Yes you may be able to run 26 miles, but you don't look healthy or strong to me. 

  It's not your fault, you've just been misinformed.  Lifting weights will not make you so bulky that it would impair your running capabilities, nor will it decrease your cardiovascular fitness you've worked so hard to build up.  In reality, strengthening your glutes, quads, hamstring, and core will actually improve your running quality and prevent injury.  Don't believe me?  Check out THIS study, and while your at it, check THIS ONE out too.

  To start, we'll put together a short routine that you can perform up to 3 times a week to being to strengthen those hips, legs and core.  You should perform these exercises right after the other, at 12 reps per exercise.  When you've completed all of them, rest and repeat for an additional 3 sets.  The exercises are:

                     1. Forward Lunge (each leg) 4x12
 
                     2.  1 Leg RDL  (each leg)    4x12

                     3. Step Ups on Bench (each leg) 4x12

                     4. Bridge     4x12

                     5.  Plank  4x 30sec holds

   Give these exercises a try and I promise you sill start to feel a heck of a lot stronger while you run.  And if you happen to be by the Wilmington Riverfront this Saturday, Plexus Fitness will have a booth setup where this weekends marathoner's will be checking in; and we will be giving out information on gym membership and personal training, as well as auctioning off a brand new Ipod Shuffle! 

Hope to see you all this weekend!

Carrot Cookies- Healthy & Tasty Treats

With a toddler growing up in your house, you do end up baking cookies and treats a bit more often than you'd like, because no matter how healthy you'd try to feed them, sometimes, there is just no alternative to a cry for cookie:) luckily for moms like us, it is possible to introduce a healthier twist to your desserts too, just like these wholesome Carrot Cookies courtesy of Whole Foods. With amazingly nutritive ingredients like whole grain flour, oats, nuts, apples, carrot and banana, you will fell good about feeding them to your kids, and it would do no harm to sneak a couple bites for yourself too!

Carrot and Walnut Cookies
Makes about 24 cookies

Ingredients
1 cup raw unsalted walnuts
1 cup old-fashioned rolled oats
1 cup raisins
1/2 cup whole wheat pastry flour
1 1/4 teaspoons baking powder
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground ginger
2 carrots, grated
1 apple, grated
1 very ripe banana, peeled and mashed
1/4 cup apple juice

Method
Preheat oven to 350°F. Line 2 baking sheets with parchment paper.

Combine walnuts, oats and raisins in a food processor and pulse until finely ground. Transfer to a bowl and stir in flour, baking powder, cinnamon and ginger.

Add carrots, apples, banana and apple juice and stir until combined. Drop by rounded tablespoons an inch apart on the prepared baking sheets, making about 24 cookies.

Press down on each cookie with the back of a fork to flatten them slightly. Bake until tops and bottoms are lightly browned, about 20 to 25 minutes. Rotate the baking tray by 180 degrees, midway, to ensure even heating.

You can store these cookies in an airtight jar for almost a week, and they'll stay nice and fresh. Its a great way to get some good vitamins and fiber into your toddler's body by means of fruits and flour. A guilt-free treat that is perfect for mommy and baby!

Related Recipes
Soft & Chewy Oatmeal Raisin Cookies
Heart-Healthy Buckwheat Cookies
No-Bake Thumbprint Cookies