Using a foam roller to perform self-myofascial release (a fancy way of saying "to massage the connective tissue surrounding your muscles, bones, and tendons") is one of the least expensive yet most effective ways to recover from your workout. By using your own body weight to roll on the foam, you can improve flexibility, function, and performance and reduce injuries. Plus, it feels amazing! (Here's a full guide on how to use a foam roller.)

Anyone with Afro-textured hair knows that it tends to have a mind of its own. Especially when you consider that it's not uncommon for folks with that type of texture to have more than one curl pattern growing from their scalps. You might have looser curls in the back and tighter coils in the front. You may have hair that wants to frizz at your crown but is super defined at your temples. It can get confusing. But fortunately, there are loads of hair-care products out that will help keep your 'fro looking fabulous and your hair super healthy — no matter what it wants to do with itself. We've rounded up the best of everything you need: Leave-in conditioners, oils, gels, shampoos, wide-tooth combs, and oh so much more. Click through for the 27 hair products folks with highly textured hair depend on to keep their strands looking like absolute perfection.


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]


Conditioners are intended to deposit protein or moisture into the hair strand to restore the hair’s strength, give your hair body and to protect your hair against possible breakage. The effects of conditioners are only temporary. The term conditioner is often used to describe many different things. For example, there are finishing rinses, cream rinses, protein conditioners, hot oil treatments, deep conditioning treatments and leave-in conditioners – and I’ve only named a few.
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.)
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.
Do you habitually eat lunch at your desk or in front of the TV? A 2011 study published in the American Journal of Clinical Nutrition found that people who multitask while eating lunch (study participants played solitaire) felt less full and ate more food 30 minutes later than those who were not distracted during lunch. Next time you sit down to eat, do just that—and nothing else. Taking 10 minutes to focus on and enjoy the food you're eating will leave you more satisfied and more in control of your appetite. (It's called mindful eating, and here's how you do it.)
I too have transitioned into the natural world without the BIG chop. I didn’t want to lose my length for those moments when I want to straighten my hair or rock a messy bun. It’s rough because now you have to deal with shrinkage closer to the roots and loose strands surrounding, but it is doable. I’ve been natural now for 1 year…and I absolutely LOVE my hair!! My nautal highlights are very profound and it’s very flattering. Especially since I’ve noticed my hair gets lighter as I get older. I have natural auburn and blonde highlights mixed heavily into my sandy brown hair. It’s always been naturally lighter in the warmer months, but it’s now lighter all year. I take advantage of my natural highlights and incorporate it into my natural texture and rock mostly a rebellious look. Hair speaks and mine speaks Loud 🙂 Have fun!
I just wanted to say that I love this article and that I am new to natural hair transition. I was always told that my hair was so beautiful and long and to never cut it but I was the only one who didn’t like my long hair. So after I went off to college I started transitioning for about 6 months(no perms or flat irons) and then got my hair cut in Feb 4,2012 . I did not get the big chop but I only have a little more to go(I have a good bit of hair left).I love my hair and love being different from people with the traditional straight hair. My mom hates my hair she says it “naturally nappy” but she doesn’t know any better. My question is my hair is somewhat curly but what are some products to really define my curls and not be frizzy. Some parts of my hair is really curly and then some of it doesnt curl like I want it to. What can I do?
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.
I’ve been completely natural for about 5 months and I am having the hardest time adjusting. Where i live thereare not to many ethnic hair stylists and there is not to many thing i know how to do with my hair. With me being in the military there are only so many things i am allowed to do in uniform. I just experienced a bit of breakage on a mini trip and have been using castor oil to nurse it back to health. i need help keeping my hair healthy, especially since im away from home ALOT.
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!
Unintentional weight loss can occur because of an inadequately nutritious diet relative to a person's energy needs (generally called malnutrition). Disease processes, changes in metabolism, hormonal changes, medications or other treatments, disease- or treatment-related dietary changes, or reduced appetite associated with a disease or treatment can also cause unintentional weight loss.[26][27][28][32][33][34] Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy.[28]

Meal replacement, low carbohydrate-low glycemic index (GI) diet, high protein intake, and moderate fat consumption have shown some positive effects on weight maintenance. However, the results are controversial. A Dietary Approach to Stop Hypertension (DASH)-type diet seems helpful for weight maintenance although the need for more study has remained. Some special behaviors were associated with less weight regain, such as, not being awake late at night, drinking lower amount of sugar-sweetened beverages, and following a healthy pattern. Some special foods have been suggested for weight maintenance. However, the roles of specific foods are not confirmed.


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.

I’ve been completely natural for about 5 months and I am having the hardest time adjusting. Where i live thereare not to many ethnic hair stylists and there is not to many thing i know how to do with my hair. With me being in the military there are only so many things i am allowed to do in uniform. I just experienced a bit of breakage on a mini trip and have been using castor oil to nurse it back to health. i need help keeping my hair healthy, especially since im away from home ALOT.
Anyone with Afro-textured hair knows that it tends to have a mind of its own. Especially when you consider that it's not uncommon for folks with that type of texture to have more than one curl pattern growing from their scalps. You might have looser curls in the back and tighter coils in the front. You may have hair that wants to frizz at your crown but is super defined at your temples. It can get confusing. But fortunately, there are loads of hair-care products out that will help keep your 'fro looking fabulous and your hair super healthy — no matter what it wants to do with itself. We've rounded up the best of everything you need: Leave-in conditioners, oils, gels, shampoos, wide-tooth combs, and oh so much more. Click through for the 27 hair products folks with highly textured hair depend on to keep their strands looking like absolute perfection. 

Curl Centric is about helping you understand your natural hair and providing you with information and resources to achieve healthy natural hair. We often interview other naturals on the blog because we want to give everyone the opportunity to share their experiences with natural hair. We often learn the most by reading and analyzing other people’s experiences.
This site is very detailed & so I must say thank you! I’ve been chemical free since Feb. 2011 and I did the BC on Oct 2011 n now I’m loving my natural 2 the fullest! I have my good & bad hair days but with trial & errors and the advice from this lovely website, I’m sure that I’m going to be alright! lol.. Being a military spouse & a mother of 3 (my schedule is so busy 2 where I don’t have hrs 2 do my hair like I use 2) with my natural I can do quick hair styles & be on the go within minutes!!! My 4 yr old daughter is natural & her thick hair is half way down her back! I’m aiming to get back there one day & with patience & great care of my hair & body, I shall get there! I look forward from hearing from others! :) I will post my natural fro soon! :)

Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, eight and a half to nine and a half hours for 10-17 years of age and those 18 and above need seven to nine hours of sleep. Elderly people need about seven to nine hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep.


Be wary of the lattes at your local coffee shop, as they're often loaded with extra sugar and empty calories. Pure coffee beans contain powerful health-boosting antioxidants. Don't erase these benefits with a waistline expanding helping of whole milk and added sugar. Opt for regular coffee and add a splash of your own cream and zero-calorie sweetener—or try to drink it black.
I have been a natural for about 3 years now and my hair looks like I just big chopped it. It did grow a little bit but the growth for 3 years is really disappointing. I watch YouTube videos almost everyday on how to create a hair regimen because I believe I don’t even have one. My hair is always in styles like box braids and crochet braids. I hear protective styling is very good to help grow hair but nice my hair is short most styles won’t look good. Especially since I’m starting high school in a couple of months I will not want anyone to see my natural hair because it’s one of my insecurities. I just need help on how to create a regimen because all I do to my hair is Shampoo+ conditioner on Saturday and then I usually put it back into braids and then I leave it alone which I shouldn’t. I need your help!! I want my hair to grow but can I do it while it’s in box braids?
What I have learned about my hair so far is that my hair NEEDS a lot of moisture. I tried a few products and have found that Shea Moisture makes my hair feel really dry and brittle like, Carol’s Daughter is ok, I thought it was great until I tried Cantu’s products. Cantu is WONDERFUL! Originally, the thought of not washing my hair and simply co-washing seemed nasty and unclean. Now, I LOVE to co-wash, especially with Cantu. I have also learned if I do not wash my hair at least once a week my hair will fall out VERY BADLY. When I say bad I mean it looks like I am standing on a hair rug in the shower. It is everywhere, on the walls, on the shower curtain, on my face, on my shoulders and other body parts, it is a mess. That is when I tried to co-wash and I washed my hair every 2-3 days and bam very very little shedding. I also use the leave in conditioner. I did not know that product is not supposed to remain white on your hair after application. This too let me know that I have low porosity hair. Side note: my hair is extremely thick, so the extreme shedding is not noticeable what-so-ever.
Hello. I absolutely love this website. i think i’ve been through all your posts already and comments. lol! I have them all saved and i’ve made my own notes. I can’t even start by describing my hair texture. I’m a 21 year old white girl, leaving in Seychelles. I was born with beautiful curly blonde hair (they called me Goldilocks back in my youth days). I was still so young, my mum was the one who always combed by hair to go to school in the mornings, by the time i was 10, my hair was really long and she got fed up with detangling. She decided straight hair was more manageable so she had my beautiful hair relaxed without even thinking about the concequences. We live next to the beach and here in Seychelles the weather is very hot and sunny, so you can imagine what that contributed to my hair. My hair was ruined. After a while she had it cut really short, but it never went back to the way it was. So she kept taking me to hairdressers to have it relaxed. After a while everyone kept criticising my hair, especially my family who doesn’t understand the struggle of it cause they have straight silky hair. Everyone always has something to say. I stoppped relaxing my hair about five years ago or so, and a hairdresser suggested i try out a relaxer perm. It was okay when it was done but after two weeks or so my hair would simply go back to the way it was. And then they suggested i do Keratin. The last time i’ve been to the hairdresser was in December 2015. I was so fustrated with my hair and poeple who didn’t understand that my hair is just simply damaged and dry and that no matter what i do in it, it will not go back to the way it was .EVER! So i decided to just stop everything and go natural. Ofcourse i had no idea what that meant! I had never dyed my hair so i decided this was my last chance to ever have my hair dyed if i wanted to go natural,and i was thinking it would be easier to distinguish between the damaged parts to the new growth. My natural hair is about four inches long now. And theres alot of breakage and shredding. To tell you the truth i was so scared. I kept asking myself, WHAT THE H*LL WERE YOU THINKING? lol. i went to yet another hairdresser who is considered good here in Seychelles and he suggested i do Keratin ( Thats what i heard) and my mum heard ( Carotine) ???? He told me to come back this week to have it done. But i won’t. i don’t want to dissapoint myself again. I havn’t chopped my hair yet. the right side is bra lengh and the left side is somewhere shorter and at the top of my head, well, it’s really short. all of it is shredded. i have to pin in when i go to work or school.Im just too scared to cut my hair even though i know i should. I don’t have the courage yet. But i’m really very happy i’ve stumbled upon your website. I feel more confident about my hair. Finally, i can stop feeling bad about my hair. Sometimes i just feel like i don’t fit in especially with Family. They just don’t understand how my hair is now. But i’ve made peace with it. I accept it now, all thanks to this website. So thank you… ALOT! Pease keep the posts coming. I wish i could send you a picture. Could you please advice on natural hair treatments i can do at home. Here in Seychelles, they don’t have good hair products or if they do, i don’t know which ones are good. Would be great if you could advice me!
Thanks for sharing your experience! Based on what you have shared, you are on the right track. I would like to also encourage you to use products that work best for your hair and that gives you the results you are looking for. A product that works great for one natural maybe completely wrong for another. So I encourage both you and A to experiment and let your hair decide what products you need to use or avoid.
Studies have found that couples who cohabitate before marriage are at a greater risk of divorce. I, personally, found these studies troubling. Or rather, I found the fact that people have flocked to them as proof that couples shouldn’t live together before marriage very troubling. It just isn’t practical or reasonable to state that living together before marriage wouldn’t give a couple some advantages. I’ll go so far as to say that not living together before marriage is dangerous (I’ll get to that later). It doesn’t matter how much time you spend with a partner—you don’t know what it’s like to live together until you live together. Some couples will say, “Well we practically live together.” No—you don’t. You always have your own place to escape to and the knowledge that you have that place. That changes everything. I’d like to dispute the dangerous belief that couples shouldn’t live together until marriage. Sure, couples who live together first are at higher risk of divorce, but I don’t think it has much to do with living together. Here are the actual probable causes.
While there is a lot of great DIY stuff floating around the web, I’ve actually found a product (and company) that I prefer much better to any DIY hair care stuff I’ve tried. For my own scalp issues and for my children’s STUBBORN cradle cap, nothing DIY worked. I found HairStory and was so happy to find natural products that went above and beyond my own strict requirements for hair care. You can read more about why I love them in this post. Or you can visit their shop here.
A low carbohydrate diet, high MUFA diet, high carbohydrate-low GI diet, high carbohydrate-low GI diet plus intensive support or nurse support, and low CHO / Pro diet have no major effects on the maintenance of weight loss in comparison with a low-fat diet, high protein-low GI diet, high MUFA diet plus intensive support or nurse support, and high CHO / Pro diet, respectively.[18,19,20,21]
The phrase 'healthy lifestyle' is an abbreviated definition of how you should live if you want to get the healthiest body you can—one that both looks good and feels good. You know the obvious behaviors that describe someone who is healthy and takes care of themselves. A healthy person doesn't smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis.
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]
“More and more women with natural hair are color-treating it,” says Prestonia, and that can cause serious scalp problems like excessive shedding, dry scalp, and even bald spots. And even if you’re new to natural, past use of chemical relaxers could have irritated the scalp. If you’re noticing — or feeling — tightness, itchiness, or any sort of discomfort, get it checked out by a professional ASAP. “The longer you wait, the more severe the issues may become,” says Prestonia. “Be proactive so that any damage can be halted, minimized, and healed immediately.”

Very clear informative article. My only problem is her support a broad scale public policy that would tell people what to eat. We are not a communist country. The United States is a republic – a constitutional republic where people believe that they can govern themselves. The notion that government should tell me what to eat is the absolute tyranny and tells me that this doctor needs to have a lesson in civics as well the pitfalls of scientism. I suspect she is thinking in terms of cost of care which is a utilitarian Marxist approach to human life. I don’t know what happened to this generation that they are so ignorant when it comes to Liberty and freedom versus government encroachment and parenting.

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