For kids 2 years and older, water and fat-free or low-fat milk (1%) are the best choices for drinks. Limit 100% fruit juice to no more than one serving (4–6 ounces) per day for kids 1–6 years old, and no more than two servings (8–12 ounces) for kids 7–18 years old. As an alternative, add flavor to water by throwing in a few lemon or lime slices. Your kids will enjoy a refreshing beverage that's good for them, too.
To identify studies regarding weight maintenance, with an emphasis on dietary interventions, a complete search of articles was carried out by using PubMed and SCOPUS. The studies were restricted to those in English. The key words included ‘overweight’, ‘obesity’, ‘weight maintenance’, ‘weight regain’, and ‘diet therapy’. Articles from 1974 to 2013 were included. We found 75 articles. We excluded studies published only as abstracts and those involving behavioral therapy or exercise per se. Finally we evaluated 26 studies.
Low-calorie diets are also referred to as balanced percentage diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macronutrient consumption. From the total number of allotted daily calories, it is recommended that 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms.[citation needed] For instance, a recommended 1,200 calorie diet would supply about 660 calories from carbohydrates, 180 from protein, and 360 from fat. Some studies suggest that increased consumption of protein can help ease hunger pangs associated with reduced caloric intake by increasing the feeling of satiety.[4] Calorie restriction in this way has many long-term benefits. After reaching the desired body weight, the calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed). Combined with increased physical activity, low-calorie diets are thought to be most effective long-term, unlike crash diets, which can achieve short-term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.[citation needed]
Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks,[1] increase fitness,[2] and may delay the onset of diabetes.[1] It could reduce pain and increase movement in people with osteoarthritis of the knee.[2] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.[1][not in citation given]
Trying to decide what you're going to eat in the morning while you're rushing to get out the door is a recipe for diet disaster. Take 10 minutes tonight to plan out all your breakfasts for the week. Having a weekly nutrition plan will increase your likelihood of following through and eating breakfast every morning. (The 30-Day Meal Prep Challenge covers all the basics.)
In a previous blogpost, we did a breakdown of different hair types and curl patterns, with suggestions for how to care for each hair type. One of our most commonly asked questions at NaturAll Club is what products to use specifically for 4C natural hair, or how to care specifically for 4C hair. So we decided to dedicate an entire article to 4C curls! 
Sleep may be one of the most important, yet often overlooked, components of getting lean. Sleep helps your muscles recover. What's more, according to a 2010 study from the University of Chicago, skipping sleep can sabotage your efforts to lose fat through dieting. You should aim for seven to eight hours of quality sleep every night, so it your top priority tonight. (See: Why Sleep Is the Most Important Thing for Weight Loss and Overall Health)
There are problems with some of the advice that’s typically given out online. Some natural hair advisors or product manufacturers will tell you that you need to find the perfect products (sometimes called holy grail products) or simply master a specific technique, like protective styling or the baggy method, to have a successful natural hair journey.
I’ve been natural(no relaxer) for about 5 years but in those 5 years I have consistently worn a weave never giving my natural hair time to breath or be treated. I have recently decided to give the weave a break and show my hair some TLC because it needs it badly. My hair is veryy thick and not short, it actually looks and feels a bit healthy until I blow dry it then it feels brittle and very dry. Also my edges are a big problem they are so thin and brittle. I am wondering what tips you have for someone who is not necessarily newly natural but transitioning from weave/braids?
I haven’t gone natural yet, but I’m planning too very soon. Right now I’m wearing box braids. Pretty much my whole life I have been doing braids relaxers and weaves. But now I want to go natural and I’m not sure exactly where to start. Should I start by trimming split ends, brushing it all through, moisturizing my scalp, cutting off all my relaxed ends?Between my weaves and braided hairstyles, when my hair is natural for a couple of days, Iv’e noticed that it breaks off a lot becomes flat (after I wash it) and is super dry and incredibly tangled. Should I brush my hair because it’s so tangley? Or should I not because it will tear it out? I’m so lost! HELP!

There is a substantial market for products which claim to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, DVDs, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, fitness centers, clinics, personal coaches, weight loss groups, and food products and supplements.[23]


Certain hairstyles can do a number on your hair. “Pulling the hair back [in a tight style] can damage follicles around the hairline,” explains Prestonia. In fact, any sort of style that tugs on hair, like combing and brushing it, can cause breakage. Not to say that you should swear off ponytails forever, but try to avoid wearing a style that’s harsh on your strands multiple days in a row.
My hair has been relaxed since the end of sixth grade. Since then, it’s always been struggling to graze my collarbones. I wanted it to grow but was stuck between not really knowing how and not caring, brushing it into ponytail almost every day. (About four years of this and you can imagine how my hair looks now :) I’ve been thinking about it a while, and a few people in my life went natural. That’s only added to my interest. Though I know that the results can differ, they have healthy-looking hair-a huge booster of courage.
If I'm being totally honest, having relaxed hair wasn't that awful: I didn't get burns, my hair didn't fall out, and it wasn't difficult to deal with. My stylist told me that because of my looser curl pattern, I only had to hit the salon once every six months for a touch up, compared to friends who went every few weeks. To this day, I think her professional advice is what saved my hair from serious damage — any more chemical treatments and it could have been a different story.
Trying to decide what you're going to eat in the morning while you're rushing to get out the door is a recipe for diet disaster. Take 10 minutes tonight to plan out all your breakfasts for the week. Having a weekly nutrition plan will increase your likelihood of following through and eating breakfast every morning. (The 30-Day Meal Prep Challenge covers all the basics.)
Hi. I really loved your article about how to take care of natural hair but right now I’m transitioning from permed to natural hair, so right now my roots are curly but the rest is straight and my sister told me that my hair is dead, so I was wondering if you knew how to revive it. I also wanted to learn about the process of taking care of your hair. My hair gets dry very fast, and I tend to get split ends very easily. I use argan shampoo and conditioner but I’m not sure it’s the right product for my hair. So my questions are
The blueprint is divided into three pillars: (1) foundation, (2) products, and (3) styling and maintenance. Each of these pillars work to help you improve your natural hair journey. This blueprint is intended to be balanced, however depending on your strengths – you may need to spend more time on certain areas of the blueprint to see real improvements in your natural hair.
Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.
Detox – If you are new to natural shampooing or no ‘poo then you have to be prepared for a detox phase. Commercial shampoos strip your hair and scalp of their natural oils, which is why most people feel the need to shampoo daily. As your hair is stripped of oils the body signals for the scalp to produce more. In other words: The harsher the shampoo the more oils your body produces. As you wean yourself from commercial shampoos it will take time for your body to re-balance itself and stop producing so much oil. In the meantime you can expect extra grease and general “gross” hair until your body balances back out. This can take anywhere from 2 – 9 weeks. (Yep… this is not for the faint of heart.) The good news is that once your body finds its balance you can expect more manageable hair with only “shampooing” every couple of days (or even only once or twice a week.)
Assess your activity. How much physical activity do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? The CDC recommends that adults get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week.
My hair has been relaxed since the end of sixth grade. Since then, it’s always been struggling to graze my collarbones. I wanted it to grow but was stuck between not really knowing how and not caring, brushing it into ponytail almost every day. (About four years of this and you can imagine how my hair looks now :) I’ve been thinking about it a while, and a few people in my life went natural. That’s only added to my interest. Though I know that the results can differ, they have healthy-looking hair-a huge booster of courage.
Weight loss starts with the brain, not the belly,” says psychotherapist Doris Wild Helmering, MSW, coauthor of Think Thin, Be Thin. For many people, achieving a healthy weight is possible only once certain mental and emotional issues have been addressed. Why? Because many of us overeat or avoid exercise for reasons we don’t entirely understand — or that we feel powerless to control. 

HDL (high-density lipoprotein), or the "good" cholesterol, and LDL (low-density lipoprotein), or the "bad" cholesterol, are lipoproteins that carry cholesterol through the veins and arteries of the body. HDL and LDL combined, is your "total" blood cholesterol. The difference between the two are that high levels of the "good," or HDL cholesterol, may protect against narrowing of the blood vessels in the body, which protects you against heart attack, stroke, and other cardiovascular diseases. But high levels of LDL, or the "bad" cholesterol, may worsen the narrowing of the blood vessels in the body, which puts you at a greater risk of stroke, heart attack, and cardiovascular diseases, some of which are life threatening.
Regaining nearly half of the lost weight after one year is usual and most of dieters acquire their first weight within three to five years.[2] Experts believe that if a person sustains even 5-10% of his / her weight loss, it is considered a great achievement.[3] Actually weight maintenance is defined as weight change up to 3% of the actual body weight after weight loss.[4]

When you plan for an indulgence, it also allows you to thoughtfully select and prepare the food. Many people make their own pizzas and choose the crust and toppings, including a gluten-free crust or pasture-fed meats. They end up feeling even more satisfied because they’ve gone through this intentional, self-nurturing process. And their version usually tastes better, too!
I haven’t gone natural yet, but I’m planning too very soon. Right now I’m wearing box braids. Pretty much my whole life I have been doing braids relaxers and weaves. But now I want to go natural and I’m not sure exactly where to start. Should I start by trimming split ends, brushing it all through, moisturizing my scalp, cutting off all my relaxed ends?Between my weaves and braided hairstyles, when my hair is natural for a couple of days, Iv’e noticed that it breaks off a lot becomes flat (after I wash it) and is super dry and incredibly tangled. Should I brush my hair because it’s so tangley? Or should I not because it will tear it out? I’m so lost! HELP!
Dietary composition may have a role in preventing weight regain after weight loss. Low carbohydrate diets have been used a lot for weight loss, but their effects in long-term weight control are controversial. Poor dietary compliance is one of the most common problems associated with these diets. They also have to be supplemented because of nutrient deficiency.[48] Soenen demonstrates that a higher protein intake, which is related to lower weight gain and lower carbohydrate intake has no additional results.[49] The relationship between more protein intake and less weight regain has been shown previously.[50]
From sugary drinks to breakfast cereal, it’s hard to get away from sugary foods. Often the sugar is hidden in canned goods or pre-packaged foods, or even in foods we think are healthy for us, such as fruit juice. The average person takes in about 22 teaspoons of added sugar each day. According to the American Heart Association the daily target should be no more than six level teaspoons for women, and nine for men—that’s for both food and beverages combined.
When performing your energy system training (cardio training), always try to push the intensity of your work intervals. If using a rate of perceived exertion scale to monitor intensity, your work intervals should fall between 7 and 8.5 (i.e., very hard to very, very hard) during your session. Perform as many of your work intervals at the higher end of the RPE range for fastest and best results. (Also try HIIT training, which comes with tons of benefits.)
1. RETAIN MOISTURE. Even if you have low porosity hair, 4C hair needs to be kept moisturized. The kinks and coils of 4C curls prevent the distribution of sebum (natural oil produced by your scalp) throughout your hair. This allows your hair to dry out faster than other curl patterns, so you need to take extra precautions to keep your hair moisturized. Find a good moisturizer AND a good sealant. Oils like coconut oil and olive oil, and creams like Shea butter are effective at sealing moisture in your hair. If you wear a protective style, don’t forget to moisturize regularly!
Hello! I’m African and I transitioned to natural hair (chopped, grew, relaxed once then grew it natural) two years ago. My hair grows really fast, is curly and my scalp is sensitive and itchy – it’s been so since my teenage years. When i braid or weave my hair, it itches a lot more especially just after & in the first week, so I can’t carry it for long as it gets rough quickly. The same for fixing weaves. As a result I try to avoid doing those but I end up just tying my hair in a bun/ponytail and the curly short strands are flying around which is kind of boring and not suited to the work environment. Plus! My hair is grey, I have grey strands all over intermingled with (more) black (this is hereditary). I haven’t really taken care of my hair well, ‘cos it’s resilient () but I want to change that now – I’d really like to know what can take away the itching and generally how to take care of my hair
I was 12 years old the first time I relaxed my hair. At the time, I was going to a majority Black school and I was one of the few girls who still had natural hair. Most days I came to class with my hair thrown into a haphazard ponytail or my 'little girl' pigtails and — you guessed it — I hated it. I was young, impressionable, and it was just one more thing that made me uncool, one more thing that made me different.
Hi! I found this article to be very helpful. I’ve been thinking about going natural for awhile now but I have a few concerns because I’m on a few medications that affect hair growth. When I first began the medication my former stylist cut my hair (which was longer at the time) but ever since then my hair hasn’t been able to grow nearly as much. Do you think going natural would help?
The determinants of the ability of weight maintenance are genetic, behavior, and environment. Among them, diet is the most important factor that influences the stability of body weight.[6,7] Some studies have shown that calorie intake less than the requirement and changing the calorie distribution from macronutrients may have a role to play.[8] Also eating behaviors such as higher dietary disinhibition and binge eating result in weight relapse.[2]
I really appreciate this site…you have a lot of great info. Currently, I have ended my transition a couple of weeks ago when I cut off the remaining relaxed ends. I transitioned for 14 months. I thought my transition was over…think I was wrong. Half of my hair is nice and curly (right side). The ends are curly…it’s just beautiful! And then on my left side..I don’t know what happened. It’s slightly wavy but the ends are straight! I just want to find out where it all went wrong and what I failed to do. I thought it might be heat damaged but wouldn’t that be visible on both sides? Will it all eventually be the same? It was heart breaking to have made this discovery bc I desperately wanted to do the WnG’s or at least have my hair roughly in a uniform curl pattern. Plz help!
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Hi Tom, Yes, as reported: “Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan.” All of these results were statistically significant. There is a link to the actual study at the bottom of the post, it’s very clearly written, take a look.
Being fit gives you a distinct metabolic advantage at a cellular level. Fit people have a greater number of mitochondria — the energy factories within our cells. Mitochondria handle the aerobic oxidation of fatty acids (fat burning!) that occurs even when we’re at rest. Thus, increasing the number of mitochondria through exercise helps raise our metabolism so we burn more calories — not only with every workout session, but also when we’re not exercising at all.
Tobacco use causes or contributes to a large number of cancers in the U.S. In men, 90% of lung cancer deaths are attributable to smoking; 80% in women. Tobacco use causes cancers of the lung, mouth, lip, tongue, esophagus,kidney, and bladder. It also further increases the risk of bladder cancer in subjects occupationally exposed to certain organic chemicals found in the textile, leather, rubber, dye, paint, and other organic chemical industries, and further increases the risk of lung cancer among subjects exposed to asbestos.

In the five years that I've been natural, I've realized that my relaxed hair experience — while not as bad as some horror stories you may have heard — was a bit absurd. It was laziness at best, and at worst? An inability to accept my own natural beauty. Now, I don't admonish women who choose to relax their hair. Seriously, do you! Wear a weave, get braids, grow it, shave it, perm it, whatever. But for me, I did it because I wanted to fit in, then kept it because I was too lazy to learn about myself. In my defense, there wasn't a ton of information on natural hair when I was a teen, and there weren't many Black girls wearing their hair natural to draw inspiration from.
Even though you are eating well and exercising, you may reach a plateau where your weight stays the same. Plateaus are mainly due to decreased resting energy expenditure (REE). When you consume fewer calories, your REE decreases, thus your body's need for energy decreases. Keep exercising and eating well to help you get through periods with no weight loss. Sometimes a plateau is the body's way of saying that you may not need to lose more weight. If you are meant to lose more weight, eventually weight loss will come as your body's metabolism catches up with your new lifestyle.
Sunscreens have undergone changes, and the U.S. FDA (Food and Drug Administration) published new requirements that sunscreens needed to meet starting in 2012. Currently, the FDA suggests an effective sunscreen is rated as SPF 30 or higher and has both UVA and UVB protection (protection against ultraviolet waves of types A and B). In most instances, sunscreen needs to be applied every two hours and each time after a person has gone swimming.
My hair is always wrapped in either a cotton head scarf or silk scarf. Throughout the year my hair is mostly in box braids for at the most 3 months and in Afro form for 1 month. I wash my hair in braid every 2 weeks. My mom says my hair doesn’t grow because my grandmas also doesn’t grow – implying that it’s something I’ve inherited. I’d like to believe that this can’t be true and I hope it doesn’t mean that I should give up on my hair length goals just because it’s something I’ve “inherited”
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Styling and caring for curly and natural hair can feel like a never-ending science class full of A/B tests, experiments, and controls. Depending on the day, the weather, what position you slept in, and what mood your curls wake up in, the texture and pattern of your hair can drastically change overnight. This is why, when someone with similar hair to your own recommends a product, it can feel like getting the answers to a test.
If you think you may have a medical emergency, call your healthcare provider or 911 immediately. Any mention of products or services is not meant as a guarantee, endorsement, or recommendation of the products, services, or companies. Reliance on any information provided is solely at your own risk. Please discuss any options with your healthcare provider.
The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. The World Health Organization recommended that people combine a reduction of processed foods high in saturated fats, sugar and salt[11] and caloric content of the diet with an increase in physical activity.[12]
One of methods that have been used a lot for preventing weight gain is meal replacement. It is safe, efficient, cost-effective, and without any side effects.[3,15] In this method the level of compliance is better, the receipt of nutrient intake is sufficient, and the drop-out rate is low.[15,16] The calorie density of these meals is controlled and they are also nutrient-dense. Main meals and snacks can be replaced by these nutritionally balanced low-fat meals. Table 1 shows the meal replacement trials for weight maintenance.

I agree with David (9th July comment) with regard to diet. Whole grains can indeed have the effect of spiking blood sugar (whole grain bread as just one example) and creating gut inflammation, and therefore low-grade, sub-acute inflammation in general. This is the biggest contributor to chronic disease that we are facing, long-term inflammation. The standard food pyramid is, in my opinion, all wrong. I believe we should eat a more Mediterranean diet, and minimise the grain-based carbohydrates, and the sugars. Then we are considerably further down the track towards a healthy diet that promotes longevity. Of course, all of the other factors mentioned are important as well, but what we put into our mouths is probably the most important, given the skyrocketing rates of obesity first world countries are facing, and now even asian countries as well, who are well and truly catching up.
Proper scalp care is an important part of growing long healthy hair.  Neglecting your scalp can directly impact your hair growth.  Basic proper scalp care includes cleansing the scalp regularly by shampooing, cowashing, or using alternative cleansers and keeping the scalp moisturized. Scalp Massage helps to grow hair by stimulating blood flow to the scalp.  […]
Sexually transmitted diseases (STDs) are among the most common infectious diseases in the United States. STDs can be spread through any type of sexual activity involving the sex organs, the anus or mouth, or through contact with blood during sexual activity. Examples of STDs include, chancroid, chlamydia, gonorrhea, granuloma inguinale, lymphogranuloma venereum, syphilis, genital herpes, genital warts, hepatitis B, trichomoniasis, pubic lice (crabs), and scabies.Treatment is generally with antibiotics; however, some STDs that go untreated can lead to death.
Choose your splurges. Sometimes you’ll be faced with indulgent foods in the moment, say, at a family event or  social get-together. Strive to differentiate between your everyday foods and your indulgences, and then determine which splurges will be most satisfying. Couples may want to talk about this decision at dinner and choose either a dessert or an alcoholic beverage, but not both.
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
I am also learning about my natural hair and I’ll just go through my regimen with you. I shampoo once a week (sulphate free)+ leave in conditioner. I deep condition twice a month. more regularly now as its winter period. during the week, I do the LOC method three times in a week. Once a month I do a protein treatment using blended eggs, olive oil and shea butter.
So, you asked me how I wash my hair when it’s out of protective hairstyles. After I take my protective hairstyles out, I wash it with sulfate free shampoo and do a deep conditioner. After I’m done my hair always shrinks super short and I look so awkward. I put a bunch of oil in it and before I go to bed I put a headwrap on. In the morning even though I put a bunch of oil in my hair, my hair is super dry and extremely tangled AND extra flat.
There's good reason why hairstylist Andre Walker won seven daytime Emmy awards for his work with Oprah for The Oprah Winfrey Show. He's a master at styling hair. And his hair-care line for curly hair ain't bad neither. The standout product hands down is the Quench Essential Oil that's infused with mongongo oil (which means it's great for your skin, too).

Proper scalp care is an important part of growing long healthy hair.  Neglecting your scalp can directly impact your hair growth.  Basic proper scalp care includes cleansing the scalp regularly by shampooing, cowashing, or using alternative cleansers and keeping the scalp moisturized. Scalp Massage helps to grow hair by stimulating blood flow to the scalp.  […]
Water and water-based infusions which are called distillates or aqueous extracts, are used as fillers and are literally used to ‘fill your bottle up’ inexpensively. Water-based solutions are vulnerable to spoilage so preservatives like paraben and sodium benzoate must be added to the product. Don’t expect water quality to be high either. Your most likely looking at tap water being used, which means your products likely contain chorine and fluoride along with a multitude of other toxins.
Gastrointestinal disorders are another common cause of unexplained weight loss – in fact they are the most common non-cancerous cause of idiopathic weight loss.[citation needed] Possible gastrointestinal etiologies of unexplained weight loss include: celiac disease, peptic ulcer disease, inflammatory bowel disease (crohn's disease and ulcerative colitis), pancreatitis, gastritis, diarrhea and many other GI conditions.
I’ve been natural(no relaxer) for about 5 years but in those 5 years I have consistently worn a weave never giving my natural hair time to breath or be treated. I have recently decided to give the weave a break and show my hair some TLC because it needs it badly. My hair is veryy thick and not short, it actually looks and feels a bit healthy until I blow dry it then it feels brittle and very dry. Also my edges are a big problem they are so thin and brittle. I am wondering what tips you have for someone who is not necessarily newly natural but transitioning from weave/braids?

It’s also important not to use indulgences as a reward for eating healthy. It’s better to own the reality that you consumed an indulgent food and that it has an assigned place in your healthy life than to justify its consumption because you ate well all week long. If indulgent choices still elicit guilt, you might ask yourself if your eating plan is too restrictive.


Contrary to what many women think (and what some misguided fitness professionals will tell you), lifting weights will not make you "big and bulky." Women lack the testosterone levels necessary to achieve a significant amount of muscle gain. The truth is that lifting weights will help you get leaner and will increase your bone density, which is critical for the prevention of osteoporosis—a disease affecting 44 million Americans, 80 percent of whom are women. (See: 5 Reasons Lifting Heavy Weights Won't Make You Bulk Up) 
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