Fiber: Why you need it!

Are you getting your daily fiber intake? Do you know how much fiber you need daily? Do you know why fiber is so important?

Getting enough fiber in your diet can cut your risk for heart disease and colon cancer, improve your health, reduce belly fat, and help dieting success in a number of ways. Women need 25 grams per day, and men should get 38 grams per day.

There are 2 different kinds of fiber: soluble (meaning that it partially dissolves in water) and insoluble (meaning that it resists digestion and does not dissolve in water).

  • Soluble fibers: beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries; lowers LDL (bad) cholesterol, regulates blood sugar, and lowers the risk of heart disease and type 2 diabetes.
  • Insoluble fiber: whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes; also known as roughage, and it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

The best natural sources of fiber are:

  1. Artichokes
  2. Pears/Apples
  3. Berries
  4. Mixed veggies
  5. Cocoa powder
  6. Sweet potato
  7. Dried figs
  8. Pumpkin
  9. Almonds
  10. Peas

Sources:

10 Surprising Fiber Finds – Guide to Daily Fiber – Everyday Health

http://www.webmd.com/food-recipes/features/fiber-how-much-do-you-need

Understanding Silicones – The Bad, Not So Bad and Ok

 

Silicones are ingredients in many hair conditionersshampoos, and hair gel products. They usually have hard to pronounce names like phenyltrimethicones or amodimethicones. Too make things easier, just remember that anything ending in “cone”, “col”, “conol” or “zane” is a silicone. Silicones will produce a  build-up on the hair and scalp because they are often not water-soluble. This is why clarifying shampoos are so important to those of us that use “cone” filled products.

There is one exception to this rule though. If the abbreviation “PPG” or “PEG” is in front of any of the silicones, this means that it was specially developed to be water-soluble and will not leave a build-up like other silicones.

Build-up Causing Silicones

  1. Dimethicone
  2. Cetyl Dimethicone
  3. Cetearyl Methicone
  4. Dimethiconol
  5. Stearyl Dimethicone
If your someone like myself, silicones help me de-tangle my hair and keep frizz at bay, so I have no intention of letting them completely. So what does a girl do in this situation? Luckily it’s not all gloom and doom. There are some silicones that slow down the build-up process and water-soluble ones to choose from.

Deposit Repelling Silicones

  1. Trimethylsilylamodimethicone
  2. Amodimethicone
  3. Cyclopentasiloxane
  4. Cyclomethicone

Water Soluble Silicones

  1. Stearoxy Dimethicone
  2. Behenoxy Dimethicone

Getting Rid Of Silicone Build-up

Purchasing a quality clarifying or chelating shampoo will remove the product build-up. Some women still swear by mixing baking soda into their normal shampoo to convert it to a clarifying shampoo. Whichever method you choose, be sure to follow-up with a apple cider vinegar rinse to regulate the pH balance of your hair. You should find that your products take better to freshly clarified hair.