Diet, as I have talked about before, is much more than a change in your eating habits. The word diet means “a way of life,” or a way to live better. Since every part of your body depends on your diet in order to survive, the old saying, “you are what you eat” is entirely true. From your toenails to the hair on your head, all the cells in your body need nutrients in order to flourish.

Perhaps that is why beautiful hair is such an attractive feature. When a woman is mal-nourished, her hair suffers in appearance. The texture, volume and shine, are all related to the health of the hair, which in turn is dependent on the health of that particular woman. In other words, what you eat, your diet—makes a big difference in the health of your hair.

To make things simpler, I have made a list of five foods to eat for healthy hair. Of course, this is just a short list, as many foods attribute to the health of your hair. However, the foods listed are also good for other cells in the body and should be incorporated into your diet on a regular basis.

Foods Rich In Omega-3 Fatty Acids
Polyunsaturated, omega-3 fatty acids are healthy fats that can help to prevent lots of medical conditions, including heart disease, breathing problems, such as asthma, depression and rheumatoid arthritis. Omega-3 fatty acids promote healthy cell growth and protect against free radicals that cause cancer and other diseases. Below are a list of excellent to very good sources of omega-3’s.
Salmon
Cod Liver Oil
Flaxseeds
Walnuts
Sardines
Cauliflower
Oregano
Cabbage
Shrimp

Dark Green, Leafy Vegetables
You know how your mom told you to eat your veggies in order to be pretty? Well she wasn’t just making that stuff up! Eating vegetables with high contents of iron is one of the best ways to take care of your hair and nails. That’s because iron is such an important part of a woman’s diet. We need iron for energy and cell growth and when we don’t get enough iron it shows. The dangerous part is that by the time it shows in our hair and nails, our body is suffering from a lack of needed iron for all the other important functions of our feminine bodies. Below are some great examples of iron-rich leafy green vegetables that are low in saturated fat and full of vitamins and nutrients.
Broccoli
Kale
Spinach
Turnip Greens
Collard Greens

Protein-Rich Foods
I can’t stress this factor enough. Protein is the building block of every cell in the human body. It is vitally important to a woman’s health to eat protein at every meal. Not only will it give you beautiful hair, but every part of your body will benefit from eating protein-rich foods. Of course, with protein, saturated fats become an issue. But there are many low-fat food choices that supply plenty of protein without overloading your diet with these bad fats. Below are some selections to choose from. Remember, to keep calories and fats under control, cook these foods with a minimum amount of added fat, choosing instead a monounsaturated fat such as olive oil, which carries a wealth of health benefits on its own.
Beef
Chicken
Shrimp
Fish
Turkey
Pork Tenderloin
Avocado

Many women lose weight successfully but then unfortunately gain much of the weight back. Losing and gaining weight is not healthy for anyone, which is why it is important to learn how to maintain a healthy weight.

It starts with understanding a little bit about how your body metabolizes calories into energy. It’s important to consume enough calories so that your body can function properly but you will need to pay attention to how much you are eating versus the amount of calories that you are burning. In other words, if you are very active you may need to consume more than someone who is sedentary. Of course, other factors such as height and bone structure need to be taken into consideration too.

I have found that the best way to control your weight through diet is to eat healthy meals throughout the day. Five to six small meals, rather than the traditional three large meals per day, will keep you from overeating and will supply you with the energy you need to keep going all day.

If you have a problem with feeling stuffed and bloated after a meal, perhaps the reason is because you are eating too much for your metabolism. However, if you take that same meal and divide it in half, you will still satisfy your hunger without overeating. For example, eat only half of a sandwich at lunch and save the other half to eat two hours later for a snack. This not only prevents that overstuffed feeling but keeps you from snacking on fatty or sugary foods when you get hungry in the afternoon.

You see, a couple of hours after a meal, your blood sugar levels will begin to drop. This will trigger your hunger and you will begin to crave something sweet to give you energy. If instead, you have a snack already available, you can eat something healthy and bring your sugar levels up safely without pigging out on high fructose, or sodium soaked fast foods.

The best way to maintain your weight is to choose healthy foods, low in saturated fat, sodium, sugar and cholesterol. Eat some protein at every meal and eat often. But just don’t allow yourself to overeat. If you’ve just got to have some dessert, share it with a friend or your significant other, or take home a piece of pie or cake to snack on later. When those cravings start up a few hours after the meal, you will be ready to conquer them with smart choices and healthier foods.

If you are trying to lose weight, the worse thing you can do is to deprive yourself of food. Eating healthy foods frequently throughout the day is actually the best way to keep from overeating and keep sugar levels stable.

Some foods can help you to lose weight when following an effective women’s fitness diet and exercise program. Below are just a few great choices when it comes to eating to lose weight.

Berries
Full of antioxidants, fiber and low in saturated fat, berries are a very good choice for a snack or to complement a meal, they also make great toppings for desserts like fat-free yogurt. Strawberries, raspberries, blue berries, and black berries are all delicious choices. If you are trying to lose weight, avoid adding extra sugar.

Beans
An excellent source of fiber and protein, beans are one of the best foods to help you lose weight. Green beans, Kidney beans, Northern beans, Lima beans and Black beans are readily available at just about any grocery store.

Fresh Fish
Fish is low in saturated fat and full of omega 3s. Also, low in calories, a diet rich in fresh fish will help you to lose weight without the discomfort of a restricted diet.

Low Fat or Fat Free Milk
Calcium helps to break down fat from the other foods that you eat. Stick to a low-fat or fat-free choice to keep from adding fat back in. One glass a day can help to cut fat and lower cortisol levels that lead to belly fat.

Nuts
Almonds, cashews, walnuts and pecans are excellent for snacks or for adding to a favorite dish. They help to curb hunger and satisfy cravings. Avoid salted nuts.

Oatmeal
This delectable dish is full of fiber and helps to stave off hunger. Steer clear of the sugary sweet varieties and sweeten with bananas or apples. Add nuts for some protein and you’ve got a healthy, tasty breakfast or morning snack.

Olive Oil
Choose the Extra Virgin variety, because it comes from the first pressing, is less processed and offers the most health benefits.

Poultry
Turkey and chicken are both delicious and low in saturated fat. Great sources of protein, both are versatile enough to be eaten several times a week. To cut down on fat, remove skin before eating.

Protein Powders
These are good for curbing the appetite and providing amino acids that burn up belly fat. Mix with fat-free or low-fat yogurt, milk and a half of a banana for a tasty and refreshing smoothie shake.

Spinach
This green leafy vegetable is full of fiber and iron. Exceptionally good for women, spinach is low in saturated fat and calories. It can be cooked or eaten raw in salads. Just add tomatoes and red onion slices and you’ll have a snack that is delicious any time of the day.

Do you make the mistake of eating your food from a take-out bag or container? I urge you to break this habit if you want to make healthy eating and women’s fitness a part of your life. Mealtime should be enjoyable, but I have to wonder how much joy one can get when they can barely see their food. Food should be seen, heard, smelled and enjoyed. Not eaten in seclusion as if it is a forbidden piece of fruit.

The plating of the food is almost as important as the taste. Perception is the key to portion control when eating a fine meal. A trick-of-the-trade in the restaurant business is to use glasses and plates that show off the food, so that customers perceive a higher value. The same proves true when you are serving food at home. The prettier the presentation, the more satisfied we tend to be with the meal.

The mind plays such a critical part in portion control, thus playing a major role in weight control. Brain activity signals the release of hormones that stimulate appetite and also leave your stomach with that feeling of satisfaction. When you can see, smell, hear and properly taste your food, your mind becomes as satisfied with the meal as your tummy, making it easy to stop eating.

If you have ever eaten a meal from a bag, take-out or frozen food container have you found the tendency to overeat? Many times, food eaten in this way is so dissatisfying that we don’t finish the meal. Then 30 minutes to an hour later, we find that we are still hungry. Much of that is because our mind is not satisfied with what and how we ate our last meal. The brain is a powerful tool when it comes to eating and dieting.

We all know how big a role the brain plays in coming to terms with losing weight. Most of us have experienced times when we wanted to change something, but it was only when we were really ready, when our mind was really set upon change that we were able to move forward. Dieting, weight loss and women’s fitness really is dependent on the mind.

So indulge your mind, by following this simple little rule. Take your food out of the bag, dress up a little plate and feed your brain right along with your tummy. You’ll enjoy your meal, nourish your body and satisfy your brain all at the same time. This is a great way to multi-task when you are a busy woman.

If you are trying to lose weight or just watching your calories and fat, you’ll be happy to know that there is a way to love your food and enjoy dieting. Women’s fitness involves a sensible diet that you can live with, complemented by an exercise program that keeps you fit. The really great news is you can actually diet without giving up the foods that you love.

Portion Control means Weight Control
The way to enjoy dieting is to adopt the proven philosophy of portion control. Eat the foods that you love, but in moderation. If you love chocolate, eat a small piece every day. A sweet morsel of dessert can actually help to curb your appetite, by sending a signal to the brain that the meal is officially over. Dark chocolate is an excellent choice since it is loaded with antioxidants and can aid in digestion. Look for chocolate that is 60% or higher in dark cocoa for the better benefits.

Good to the Last Bite
Learn to savor and enjoy every bite of your food. Never rush through a meal. Now, I know women in particular lead such busy lives that they constantly feel as if they have no time for themselves, not even enough time to enjoy their food. However, gobbling down a meal almost certainly counteracts the benefits of healthy eating.

Instead of eating 3 large meals a day that require more time to eat, I suggest eating 5 smaller meals every day and taking the time to enjoy each one. If you know that you will be on the go, prepare healthy snacks to take with you so you can recharge your resources throughout the day. If possible, set aside time to sit down and enjoy every morsel of your food.

Make Goals and Keep Notes
Learn to love food and enjoy dieting by maintaining a food journal to keep you on track. Write down every thing that you eat and drink, including the portion size that you consume. Make plans for healthy meals throughout the week and month. Stay on top of your diet by constantly planning ahead. When it comes to mealtime, allow yourself to enjoy your food. Eating is a natural part of our lives, we have been blessed with a variety of foods to choose from. Embrace this gift, enjoy your food, and reap the rewards of healthy eating.