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How to Optimize Your Salon Services Menu

<div style="width: 610px" class="wp-caption aligncenter"><img alt="Woman with a clipboard at a receptionist desk." class="fr-fil fr-dib" height="400" src="https://www.mediashower.com/img/3B36655C-9868-11E8-A9AD-5E41CFEAE2B9/bigstock-Young-Receptionist-With-Clipbo-247239454_600x.jpg" style="width: 424px; height: 282.667px;" width="600" />
Offering a salon services menu can introduce your clients to new options that might appeal to them.
</div>
Salon price lists are a great way to introduce your services to new clients. While cosmetology courses teach you the tools of your trade, inviting new clients to become customers is part of what keeps you in business.
For many cosmetologists, the trickiest subject is telling clients what they charge. There are different ways to achieve this without angst. One way is to utilize price lists. This up-front approach is something that clients enjoy immensely. What is the best way to present a price list to clients?
How to Present a Price List
While you can always wait for the client to ask what they owe you, this approach leaves something to be desired. Rather, post your price list at the front desk or have flyers created. One benefit of a flyer is that it can serve a dual purpose. You can give clients extra flyers as they leave the shop to hand out to friends, or you can put them on car windshields if you wish. Getting the word out that your shop is the go-to place for getting a multitude of <a href="https://www.lockhart-meyer.co.uk/transform-your-salon-pricelist-into-a-powerful-selling-tool/">services</a> helps draw new clients or entices old ones to try new things.
Check Over Your Price List Before Reordering
Maybe you’ve been using the same price list for quite a while and have just been reordering automatically when you get low on your supply of flyers. Before ordering, take the opportunity to look over your list and make changes, so it will be more appealing to current and potential clients. Not everything has to be in simple typeface and stay the same year to year. In short, jazz it up.
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Woman having her hair treated at a salon." class="fr-fil fr-dib" height="400" src="https://www.mediashower.com/img/3B36655C-9868-11E8-A9AD-5E41CFEAE2B9/bigstock--204724807_600x.jpg" style="width: 471px; height: 314px;" width="600" />
Specialize in great coloring? Feature this option in your price list.
</div>
Incorporate Salon Menu Templates
One of the wonders introduced over the internet is <a href="https://imenupro.com/salon-menu-templates.htm">templates</a> for everything you can think of and this includes salons. Why not go a little wild with a new design, that pastel pink you love everywhere or cute descriptions of your services. While including the price for a particular service, add a little extra information like the amount of time it takes to color hair, do a manicure, or another service.
Improve the Price List Design
If the bulk of your trade is haircuts, then why not place this service at the top of your list instead of halfway down? You can even highlight your special services such as those for bridal parties to bring attention to them by adding a colored border or another enticement to make it stand out. If you have a high male clientele, it might be a good idea to use colors and schemes that are attractive to both sexes.
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Man having his hair cut at a salon." class="fr-fil fr-dib" height="400" src="https://www.mediashower.com/img/3B36655C-9868-11E8-A9AD-5E41CFEAE2B9/bigstock--196519732_600x.jpg" style="width: 489px; height: 326px;" width="600" />
Many salons are unisex, so don’t go overboard on the pink frills if you also cater to males. Make your color and design appealing to them too.
</div>
Don’t Get Too Wordy
Of course, you want to be able to get a little creative when designing your salon services menu. However, if you get too chatty, it can be a turn off to clients. If they wanted a book or magazine, they would buy one. Informative but short is a better idea, and clients are more likely to keep the copy instead of tossing it in the trash at home.
Get a Little Creative With the Title
Using “Suzie Q Salon Price List” gets the point across but isn’t the most creative way you could phrase it. Listing your salon name and referring to your price list as a “Salon Menu” or “Menu of Services” can be combined with stylish graphics, color, and fonts to create an appealing list of options.
Learning New Ways to Improve Your Salon
At Beauty Academy, we offer the continuing classes you need to stay on top of the beauty business. Our cosmetology courses take the stress out of continuing education and are pre-approved and offered for various states. Whether it’s cosmetology, barber, nail tech courses, or massage therapy, we’ve got you covered with reasonable prices and good service.   <a class="ms_click_tracking" href="http://beautyce.com/?__mscta=2087_71583_256">Check out our courses</a> to see what we have to offer.
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The post <a rel="nofollow" href="https://beautyce.com/how-to-optimize-your-salon-services-menu/">How to Optimize Your Salon Services Menu</a> appeared first on <a rel="nofollow" href="https://beautyce.com">Beauty Academy</a>.
 
 
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How to Optimize Your Salon Services Menu

Offering a salon services menu can introduce your clients to new options that might appeal to them. Salon price lists are a great way to ...

Consumer Reports Got It Half Right

For many years now Rev. Malkmus has given us a subscription to Consumer Reports as a Christmas gift. We have found it invaluable when making purchasing decisions for items ranging from cameras, cars and even televisions. We especially enjoy looking at the inside back cover where we find the advertising bloopers. That is actually the first thing we always read when we receive our new magazine. But an article coming out in the September issue discusses a topic that we think they didn’t study enough about.  Their topic is on Supplements.
With the help of an expert panel of independent doctors and dietary-supplement researchers, Consumer Reports identified 15 supplement ingredients that are potentially harmful. The risks include organ damage, cancer, and cardiac arrest. The severity of these threats often depends on such factors as pre-existing medical conditions, the quantity of the ingredient taken and the length of time a person has consumed the supplement.
Many of the ingredients on this list also have the potential to interact with prescription and over-the-counter medications, such as cholesterol-lowering statins and blood-thinning drugs like aspirin and warfarin (Coumadin and generic).
Moreover, their experts agree that none of these supplement ingredients provide sufficient health benefits to justify the risk. Even so, they found all 15 ingredients in products available online or in major stores such as GNC, Costco, CVS, Walmart, and Whole Foods.
<table>
<thead>
<tr>
<th class="ting" valign="top">Ingredient</th>
<th class="tben" valign="top">Claimed Benefits</th>
<th class="tris" valign="top">Risks</th>
</tr>
</thead>
<tbody>
<tr>
<td valign="top">
Aconite 
Also called: Aconiti tuber, aconitum, angustifolium, monkshood, radix aconti, wolfsbane
</td>
<td valign="top">
Reduces inflammation, joint pain, gout
</td>
<td width="215" valign="top">
Nausea, vomiting, weakness, paralysis, breathing and heart problems, possibly death
</td>
</tr>
<tr>
<td valign="top">
Caffeine Powder 
Also called: 1,3,7-trimethylxanthine
</td>
<td valign="top">
Improves attention, enhances athletic performance, weight loss
</td>
<td width="215" valign="top">
Seizures, heart arrhythmia, cardiac arrest, possibly death; particularly dangerous when combined with other stimulants
</td>
</tr>
<tr>
<td valign="top">
Chaparral 
Also called: Creosote bush, greasewood, larrea divaricata, larrea tridentata, larreastat
</td>
<td valign="top">
Weight loss; improves inflammation; treats colds, infections, skin rashes, cancer
</td>
<td width="215" valign="top">
Kidney problems, liver damage, possibly death
</td>
</tr>
<tr>
<td valign="top">
Coltsfoot 
Also called: Coughwort, farfarae folium leaf, foalswort, tussilago farfara
</td>
<td valign="top">
Relieves cough, sore throat, laryngitis, bronchitis, asthma
</td>
<td width="215" valign="top">
Liver damage, possible carcinogen
</td>
</tr>
<tr>
<td valign="top">
Comfrey 
Also called: Blackwort, bruisewort, slippery root, symphytum officinale
</td>
<td valign="top">
Relieves cough, heavy menstrual periods, stomach problems, chest pain; treats cancer
</td>
<td width="215" valign="top">
Liver damage, cancer, possibly death
</td>
</tr>
<tr>
<td valign="top">
Germander 
Also called: Teucrium chamaedrys, viscidum
</td>
<td valign="top">
Weight loss; alleviates fever, arthritis, gout, stomach problems
</td>
<td width="215" valign="top">
Liver damage, hepatitis, possibly death
</td>
</tr>
<tr>
<td valign="top">
Greater Celandine 
Also called: Celandine, chelidonium majus, chelidonii herba
</td>
<td valign="top">
Alleviates stomachache
</td>
<td width="215" valign="top">
Liver damage
</td>
</tr>
<tr>
<td valign="top">
Green Tea Extract Powder 
Also called: Camellia sinensis
</td>
<td valign="top">
Weight loss
</td>
<td width="215" valign="top">
Dizziness, ringing in the ears, reduced absorption of iron; exacerbates anemia and glaucoma; elevates blood pressure and heart rate; liver damage; possibly death
</td>
</tr>
<tr>
<td valign="top">
Kava 
Also called: Ava pepper, kava kava, piper methysticum
</td>
<td valign="top">
Reduces anxiety, improves insomnia
</td>
<td width="215" valign="top">
Liver damage,exacerbates Parkinson’s and depression, impairs driving, possibly death
</td>
</tr>
<tr>
<td valign="top">
Lobelia 
Also called: Asthma weed, lobelia inflata, vomit wort, wild tobacco
</td>
<td valign="top">
Improves respiratory problems, aids smoking cessation
</td>
<td width="215" valign="top">
Nausea, vomiting, diarrhea, tremors, rapid heartbeat, confusion, seizures, hypothermia, coma, possibly death
</td>
</tr>
<tr>
<td valign="top">
Methylsynephrine 
Also called: Oxilofrine, p-hydroxyephedrine, oxyephedrine, 4-HMP
</td>
<td valign="top">
Weight loss, increases energy, improves athletic performance
</td>
<td width="215" valign="top">
Causes heart rate and rhythm abnormalities, cardiac arrest; particularly risky when taken with other stimulants
</td>
</tr>
<tr>
<td valign="top">
Pennyroyal Oil 
Also called: Hedeoma pulegioides, mentha pulegium
</td>
<td valign="top">
Improves breathing problems, digestive disorders
</td>
<td width="215" valign="top">
Liver and kidney failure, nerve damage, convulsions, possibly death
</td>
</tr>
<tr>
<td valign="top">
Red Yeast Rice 
Also called: Monascus purpureus
</td>
<td valign="top">
Lowers LDL ("bad") cholesterol, prevents heart disease
</td>
<td width="215" valign="top">
Kidney and muscle problems, liver problems, hair loss; can magnify effect of cholesterol-lowering statin drugs, increasing the risk of side effects
</td>
</tr>
<tr>
<td valign="top">
Usnic Acid 
Also called: Beard moss, tree moss, usnea
</td>
<td valign="top">
Weight loss, pain relief
</td>
<td width="215" valign="top">
Liver injury
</td>
</tr>
<tr>
<td valign="top">
Yohimbe 
Also called: Johimbi, pausinystalia yohimbe, yohimbine, corynanthe johimbi
</td>
<td valign="top">
Treats low libido and erectile dysfunction, depression, obesity
</td>
<td width="215" valign="top">
Raises blood pressure; causes rapid heart rate, headaches, seizures, liver and kidney problems, heart problems, panic attacks, possibly death
</td>
</tr>
</tbody>
</table>
Since this story has been picked up by ABC, Fox, NBC and other major news providers, the story has changed and definitely doesn’t provide a balanced perspective on supplements.
<div class="tie-full-width-img"><img alt="Consumer Reports Highlights Dietary Supplement Dangers - ABC News" class=" size-full wp-image-19689 aligncenter" src="http://www.myhdiet.com/healthnews/wp-content/uploads/2015/08/Consumer-Reports-Got-It-Half-Right-ABC.jpg" style="border:none !important;" /></div>
ABC news added the following to their interpretation of the Consumer Reports article:
<blockquote>
“Ellen Kunes, the health editor at Consumer Reports, said consumers can’t rely solely on the labels of supplements because they aren’t bound by the same regulations as pharmaceuticals.‘Supplements have labels that don’t necessarily tell you what they are good for, how they are going to work, whether they will work,’ she said. ‘You can’t trust that they’re going to work or that they will be safe just by looking at the label.’ 
Consumer Reports found that an estimated 23,000 people every year end up in emergency rooms after taking supplements.”
</blockquote>
Note: It is illegal for supplement companies to put information described above on the product label and information materials without first conducting double blind studies costing hundreds of thousands of dollars. If a supplement company does, they will often have their inventory confiscated while facing bankrupting penalties and fines by the FDA and FTC.
Dr. Donna Seger, the director of the Tennessee Poison Center, said that “many people do not think about supplements’ potential consequences on their health.” She said “people shouldn’t think of these substances as innocuous and should always check with their doctors before taking them.”
“People shouldn’t be taking supplements who are on medication unless they checked with their doctor,” she said, adding that ingredient consistency can be an issue too. “If you have 100 pills in a bottle, there might be a different amount in each pill.”
The only statement given in the article to refute all of the above:
<blockquote>
“The Council for Responsible Nutrition, a leading trade association for the dietary supplement and functional food industry, disagreed with the report, pointing out that 150 million Americans take supplements.”
</blockquote>
For those of us who are old enough to remember Paul Harvey – Now… for the rest of the story:
<ul>
<li>Emergency physicians see first-hand the devastating consequences of drug misuse and abuse: every day thousands of people visit emergency departments because of drug overdoses, and every day about 120 of them die.</li>
<li>More than two million people abuse drugs in the United States and more than half of them – 1.2 million – end up in the emergency department every year. Poisonings are the leading cause of injury-related death in the United States, and drugs account for 90 percent of those poisonings. Two-thirds of emergency department visits for drug overdoses involve prescription painkillers.</li>
<li>Emergency department visits for drug poisonings increased for all age groups from 2004-2007 to 2008-2011. However, the highest rate of visits is for young adults age 20 to 34.</li>
<li>Prescription drug abuse has been responsible for a large percentage of drug overdoses and deaths in the United States.</li>
</ul>
While the 15 ingredients listed in the Consumer Reports research may have severe side effects in some situations, it is rather minimal when compared to the large list of side effects reported from the hundreds of prescription drugs that are doled out daily to unsuspecting people who don’t realize that the next time they visit their doctor, they may have to go on another prescription drug to counteract the side effects of the first one.  Ask any elderly person how many prescription drugs they are on and chances are they don’t even know anymore.  The side effects of these drugs are so devastating that big pharma companies have to spend extra advertising dollars at the end of the commercial just to list them in a voice that speaks quicker than any auctioneer’s voice.
As is evidenced by the numbers above, there are hundreds of thousands of people who enter the ER daily with prescription drug and non-prescription drug issues.  ABC made a very large deal about the 23,000 who enter the ER in one year. In my journalism class, we called that hyperbole—or, stretching the truth.
A major problem with articles like the one from Consumer Reports, is that when other news feeds pick it up, they will embellish it as did ABC.  This will create undo fear and anxiety about an industry that for the most part serves a vital role in helping people maintain their health.
Supplements play a vital role in helping people maintain healthier bodies. Our soils are becoming more and more depleted and our bodies break down faster if they aren’t given the fuel they need to function optimally. Yes, some supplement companies don’t use the best ingredients just like some farmers don’t produce quality crops.
<img alt="tips to use when making your supplement purchasing decisions" src="http://www.myhdiet.com/healthnews/wp-content/uploads/2015/08/tips-to-use-when-making-your-supplement-purchasing-decisions.jpg" /> 
Here are a couple of tips to use when making your supplement purchasing decisions:
<ol>
<li>Know the company that is selling them.  Don’t be afraid to ask questions about anything in the ingredient list so you can have confidence in them and their products.</li>
<li>Read the labels and choose additive-free supplements. If you don’t know why an ingredient was added, ask the company.</li>
<li>Choose supplements that have been tested for efficacy. See what information the company has to validate that the formula performs as expected.</li>
<li>Look for formulas that target a specific issue – Joint, cardio, eye, hormone… Often these formulas will contain better quality ingredients since they are expected to support a stated area of the body.</li>
<li>Ensure that the company is aware of the source of their ingredients.</li>
<li>Whenever possible, the ingredients should come from whole food sources.</li>
<li>Don’t purchase supplements with ingredients sourced from China unless the source can be verified and the product has been tested for contaminants.</li>
<li>If possible, don’t go cheap – Quality comes at a cost. Typically, the less expensive the product the lower the quality. Not only is the source of raw ingredients important but how it is processed makes a huge difference in how well a supplement works within the body. As with most things in life, you get what you pay for.</li>
</ol>
We completely understand that there are a few bad apples in the supplement industry.  We highly doubt however, that supplements can ever be as deadly as the pharmaceutical drugs that are being passed out like candy to millions of unsuspecting patients.
Please be critical readers and on the lookout for the sensationalism that creeps into most so called ‘news’ articles. 
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/consumer-reports-got-half-right/">Consumer Reports Got It Half Right</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com/healthnews">Health News from Hallelujah Diet</a>.
 
 
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Consumer Reports Got It Half Right

For many years now Rev. Malkmus has given us a subscription to Consumer Reports as a Christmas gift. We have found it invaluable when making...

The Most Effective Supplements for Easing Your Joint Pain

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Not Cheese Cheesy Dust

Want to boost your meals with B vitamins, protein, and a cheesy flavor without the dairy? Put Cheesy Dust on it and call it a day.
As a <a href="https://nutritionstripped.com/services/">Registered Dietitian</a>, I’m always trying to encourage my clients to boost their plant-based sources of protein along with the overall nutrient density at meal time — what better way than a not cheese cheesy dust. I know, an inactive yeast that kinda tastes like cheese doesn’t sound super sexy, but nutritional yeast is one of the <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">top plant-based proteins you should be eating</a> if you aren’t already!
<h3>Put Cheesy Dust On It</h3>
There are many keys to living a healthy lifestyle and more importantly, eating healthy. One tip we share often is how can you make vegetables exciting to eat — I know, exciting might be a far-off term for some of you and that’s okay, but let’s make that a goal!
Having a group of recipes that are memorized so that you can make them on the fly whenever you need to, is one of many keys to keep you eating healthy. This Cheesy Dust is definitely one of my personal recipes I have stashed away in my memory as something I can make very quickly to add to anything from salads to roasted vegetables as a way to jazz them up, boost the nutrient-density especially those B vitamins, while also giving variety to whatever you’re cooking up.
<h4>The many ways to enjoy and use Cheesy Dust</h4>
Consider this your introduction into all things cheesy dust and how you can use it — from salads to soups, yes soups! A typical serving of Cheesy Dust is a heaping 2 tablespoons- 3 tablespoons.
<ul>
<li>Soups: try adding cheesy dust to your favorite soup or stew either as a topping or stir it right in to boost the protein and B vitamins</li>
<li>Salads: even if you’re enjoying a salad as a side dish, who says you can’t give it an optimizer option and boost the protein and nutrients? Sprinkle 1-2 tablespoons per salad as a topping, or toss to coat the greens. Note, nutritional yeast has this amazing ability to “stick” and coat greens when there’s liquid present, like a vinegar and olive oil — and it’s delicious</li>
<li>Nourish Bowls and bowl meals: the same use as a salad</li>
<li>Stir-fry: same use as a soup, you can use it as a topping or add it to the skillet when you’re cooking everything</li>
<li>Popcorn: first make the popcorn, then in a large mixing bowl or serving bowl, sprinkle the Cheesy Dust on top, toss and voila, you have cheesy popcorn!</li>
<li>Roasted Vegetables: same with the popcorn, prepare the vegetables and give them a good dusting and you’ve just transformed plain roasted vegetables into cheesy roasted vegetables</li>
</ul>
<h3>The Health Benefits of Nutritional Yeast</h3>
<a title="Nutritional Yeast" href="http://www.amazon.com/gp/product/B00J9PYT9U/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00J9PYT9U&linkCode=as2&tag=nutritstripp-20&linkId=TMJG4TF2CE2MHB5D" target="_blank" rel="noopener">Nutritional yeast</a> is a staple food in plant-based diets due to its cheesy flavor, versatility, high amounts of B vitamins, and protein content. Nutritional yeast contains no dairy or active yeast, and it’s found in a powder/flake form that creates a paste when mixed with liquid. It’s great for making dairy-free sauces, dressings, and more.
<a href='https://nutritionstripped.com/cheesy-dust/not-cheese-cheesy-dust-recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1/'><img alt="Not Cheese Cheesy Dust | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped1-762x1143@2x.jpg 1524w, 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srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/08/Not-Cheese-Cheesy-Dust-Recipe-dairyfree-nondairy-plantbased-vegan-vegetarian-nutritionalyeast-cheesedust-nutritionstripped4-762x1143.jpg 762w, 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Behind the Scenes with Kaitlyn Menere

At the National Academy of Beauty, we have an abundance of talented people on board with specialist makeup trainer and assessor, Kaitlyn Menere, being one of them.
Kaitlyn brings a wealth of knowledge into the classroom thanks to her extensive industry experience. What began as a passion for art and drawing led into the world of makeup where Kaitlyn worked in makeup artistry and management for Napoleon Perdis and joined the creative teams backstage for Mercedez Benz Fashion Week and Melbourne Fashion Festival.
Kaitlyn’s experience extends into retail, bridal, stage productions and editorial enabling her to share valuable industry knowledge and insight for our students.
Read below for Kaitlyn’s own career journey, trend tips and advice for budding makeup artists.
<div class="image-style"><img alt="Makeup Trainer Kaitlyn Mnere" src="/wp-content/uploads/2018/08/makeup-trainer-kaitlyn-menere.jpg" title="Makeup Trainer Kaitlyn Mnere" />
<div>Makeup Trainer Kaitlyn Mnere</div>
</div>
<h2>What has been your makeup artistry journey?</h2>
I was always into art and drawing, after completing a year at an Arts Academy, I started a Cert II during year 11 at High School and fell in love with makeup artistry. After completing year 12, I went on to do my Diploma of Specialist Make-up full time and landed a job at Napoleon Perdis. I worked for Napoleon Perdis for just shy of 4 years, and throughout my time I was promoted to manage two Flagship stores. During this time, I was also a part of the support Creative Team, which gave me great opportunities such as Mercedez Benz Fashion Week, Melbourne Fashion Festival and working with some of the top designers and clothing labels.
In 2015 I decided to venture out and open a one-stop beauty shop in Ringwood East with a friend, where we had a variety of beauty services before moving into my first training job. Shortly after I found my way to the National Academy of Beauty and since 2009 I have also run my own freelance business.
<h2>How would you describe your style of makeup? Who is it most suitable for?</h2>
I don’t think I have a specific style of makeup, there are makeup looks I enjoy doing more than others, it also depends on what’s on trend and the client’s needs/expectations. Currently, I would say I’m all about fresh glowy skin, brushed up brows and a bold lip (but who isn’t?).
<h2>In addition to training and assessing, what industry do you work in?</h2>
I have worked in bridal, commercial, stage productions, retail, education, editorial and e-commerce, as well as hairstyling, spray tanning, waxing, lash extensions and nails.
<h2>What’s the coolest thing you have done as a makeup artist?</h2>
Such a hard question! I think Mercedez-Benz Fashion Week and a few other Melbourne Fashion Festivals would probably be the coolest events I’ve been lucky enough to be a part of. I’m very lucky to do a lot of cool jobs though!
<h2>What is a myth about makeup artistry you would like to dispel?</h2>
There are so many! My main one would be that it’s easy! There is so much time, practice, money and failures that go into being a good makeup artist that a lot of people don’t understand. It is definitely not something you can just pick up from watching YouTube.
<h2>What should people know about makeup artistry?</h2>
It is one of the most rewarding careers you can have! There are so many different pathways to take, that can lead to meeting so many people and so many opportunities. It’s amazing being able to do what you love every day and be paid for it.
<h2>How do up and coming artists make contacts and get their name out there?</h2>
Always be over-prepared for jobs and look professional and presentable. Be nice to everyone as this industry is a lot about who you know, rather than what you know. You never know who might be a potential client.
<h2>How important is social media in today’s makeup landscape? What other things are important for building yourself as a brand?</h2>
You are a walking billboard for your brand, the way you present and conduct yourself in public and online is how people will interpret your business. Social Media is both a blessing and a curse for makeup artists now. It’s great because it provides a free and accessible platform for your portfolio but can be hard to set yourself apart from the other million makeup artists on there.
<h2>What do you think makes a great makeup artist?</h2>
I think creativity plays a big part in makeup artistry, as well as being hard working, professional and persistent.
<h2>How do you stay up to date with the latest trends and techniques?</h2>
I find inspiring social media accounts, follow designers and read lots of magazines.
<h2>What do you love about being a makeup artist and trainer at the National Academy of Beauty?</h2>
I love being creative and making people look and feel amazing. Being a trainer is incredibly rewarding as you watch students’ skills and confidence develop throughout the course.
<h2>Why is studying makeup and obtaining a qualification important for up and coming makeup artists?</h2>
It’s important to obtain a qualification so you can enter the industry with confidence and knowledge.
<h2>How can students accelerate their career in makeup?</h2>
By studying with the National Academy of Beauty!
<h2>What can students expect from your training class?</h2>
To feel motivated, inspired and pushed to their full potential.
The post <a rel="nofollow" href="https://academyofbeauty.com.au/behind-the-scenes-with-kaitlyn-menere/">Behind the Scenes with Kaitlyn Menere</a> appeared first on <a rel="nofollow" href="https://academyofbeauty.com.au">National Academy of Beauty</a>.
 
 
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Grapefruit Ginger Compote To Put On All The Things

Isn’t it great to have a handful of recipes you can use on everything from breakfast to dessert? Try out this grapefruit ginger compote.
This Grapefruit Ginger Compote can be made on the weekend for your meal prep and used from a breakfast topping with porridge to a topping on your favorite coconut milk ice-cream for a little sweet tangy combo. Grapefruits come in several varieties including red, white, and pink — they all taste relatively similar in my opinion, slightly sweet and bitter so you can use whatever grapefruit you have on hand.
<h3>The Health Benefits Of Grapefruit To Know About</h3>
For starters, let’s get the most popular component of grapefruit out in the open, vitamin C. In just 1/2 (100g) of a grapefruit there’s around 60% daily value for vitamin C. Obviously depending on our individual needs and health, we may need more vitamin C, but for most of us including something like 1/2 – 1 grapefruit a day will cover your vitamin C needs. In addition, think of all the dark leafy greens and other fruits and vegetables you’re eating on the Nutrition Stripped lifestyle, you’re covered with vitamin C!
When you think of lycopene you may think of tomatoes, and yes you’re right, but did you know that pink, orange, and red foods contain this powerful carotenoid phytonutrient? Lycopene, which also contributes to the pinkish color in the fruit, has the highest capacity at fighting free radical damage to cells (1). Eating grapefruit has also been shown to help <a href="http://www.ncbi.nlm.nih.gov/pubmed/22304836">decrease weight</a> and fat mass in overweight adults and may improve <a href="http://www.ncbi.nlm.nih.gov/pubmed/16579728">insulin resistance</a> (2)(3).
There’s also a lot of buzz when it comes to weight loss and fat loss and eating grapefruit — do you remember the whole grapefruit diet thing in the 80’s and 90’s? Well while I’m sure you can guess, I’m not a fan of that diet, but there are some studies showing grapefruit may reduce <a href="http://www.ncbi.nlm.nih.gov/pubmed/18617377">body fat</a> in some individuals when mixed with other compounds such as caffeine, grapefruit polyphenols, and other antioxidants found in the berry family of fruits. In addition to this, grapefruit may also increase <a href="http://www.ncbi.nlm.nih.gov/pubmed/20501876">metabolic rate</a> (i.e. metabolism!), by working on a cellular level increasing the amount of ATP, which is a fancy way of saying “cellular energy”.
<h3>The Other Half Of The G-Team: Ginger</h3>
In our article highlighting the best <a href="https://nutritionstripped.com/adaptogens-natural-stress-relief/">Adaptogens for Natural Stress Relief,</a> we touched on ginger, because it can help calm digestion. Ginger is a root that contains potent anti-inflammatory compounds called gingerols, which have been shown to help fight inflammation with certain cancers such as ovarian and colon cancers, as well as diseases such as arthritis, muscular pain or swelling, and joint pain. It’s been used for thousands of years to treat ailments like colds, nausea, arthritis, migraines, and hypertension. (6) Read more about the studies on ginger and their levels of evidence <a href="https://examine.com/supplements/ginger/" target="_blank" rel="noopener">here</a>. Be sure to search <a href="https://nutritionstripped.com/pantry/ginger/" target="_blank" rel="noopener">“ginger”</a> here on NS to find all of the many recipes and posts devoted to this powerful adaptogen.
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Grapefruit Ginger Compote To Put On All The Things

Isn’t it great to have a handful of recipes you can use on everything from breakfast to dessert? Try out this grapefruit ginger compote. Th...

7 Ways to Attract Male Clients to Your Salon

<div style="width: 610px" class="wp-caption aligncenter"><img alt="Man getting his hair cut in a salon." class="fr-fil fr-dib" src="https://www.mediashower.com/img/3B2E09FC-9868-11E8-A9AD-5E41CFEAE2B9/bigstock--176838370_600x.jpg" style="width: 600px;" width="600" />
Making your salon male-friendly can bring in additional clients. 
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Running your own salon business is something for which your cosmetology education likely prepared you, at least partially. In short, it means providing your clients with the services they want and doing it in a way that says you are are the go-to place for the perfect look.
One important facet of running a business is bringing new clientele to the door, and salon owners should put out the welcome mat for both men and women. Men have become more comfortable receiving <a href="https://smallbusiness.chron.com/attract-men-salons-81118.html">fashionable grooming</a>. As this trend continues, the shops that cater to both men and women are likely to thrive financially.
Advertise Services for Both Men and Women
Advertising is important whether it is on your website pages, brochures you offer, or in hard print. It starts with the shop itself. Making men and women comfortable in the salon is one way to advertise that your services are not just available to women but that you offer an atmosphere that men will find appealing. Choosing interior wall colors is the first step. Vivid pink shouts women only, while neural colors are inviting to both men and women. An air of urban sleek, whether your shop is located in the big city or a small town, attracts clients with the financial ability to afford top-notch services and products.
Do Not Put the Men on Display
Men are looking to the vast services a salon offers to look better and younger and are comfortable going to a salon to do it. However, they may be uncomfortable being on display. One way to avoid this is to have male treatment rooms. In addition, offer couple’s rooms if your space allows it. Men will feel better coming for the first time this way.
Put Services for Men on the Menu
It is a good idea to have a <a href="https://salonsavy.com.au/products-page/business-information-modules/business-basics/branding-for-better-business-recognition/">list of all services you offer for men</a>. This can range from hairstyling to color treatments as well as facials, face and neck shaves, and both pedicures and manicures. Don’t mix these services in with those offered to women. The average male will not want to peruse the list to find out what is meant for them. Learn to compartmentalize your menu, so your male clients can find their own section easily. They’ll appreciate it.
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Man with a beard sitting in a chair." class="fr-fil fr-dib" src="https://www.mediashower.com/img/3B2E09FC-9868-11E8-A9AD-5E41CFEAE2B9/bigstock-Man-With-Beard-And-Mustache-Si-245392768_600x.jpg" style="width: 600px;" width="600" />
Having a list of services offered for men lets them choose what they want without having to ask.
</div>
Make Waiting Areas Male-Friendly
It almost goes without saying there are few men who would feel comfortable paging through a magazine geared toward women. Make sure your waiting area has men’s fashion and style magazines for them to look at while they are waiting.
Odors Can Chase Men Out the Door
If there is one odor that most men do not appreciate, it is the smell of nail care products, particularly acrylic nails. If your shop offers this service, perhaps it is worth it to rearrange things a bit and separate the nail salon part of your business. Truth be told, it might be easier on female customers too. Having good ventilation also helps.
Retail Products
Successful shops usually have a good product inventory. Men are no strangers to accepting advice on products that can help them look their best. Make sure you carry a good product line. Offer advice on what products best suit their needs. Men are not opposed to spending money on things that will make them feel and look better.
<div style="width: 610px" class="wp-caption aligncenter"><img alt="Man getting his hair washed in a salon." class="fr-fil fr-dib" src="https://www.mediashower.com/img/3B2E09FC-9868-11E8-A9AD-5E41CFEAE2B9/bigstock-Portrait-Of-Male-Client-Gettin-78890483_600x.jpg" style="width: 600px;" width="600" />
If men are pleased with a salon’s services, they may recommend it to their friends and family.
</div>
Getting Referrals
Getting started with offering men’s salon services may seem slow at first. Speed it up with referrals. Your female clients have brothers, boyfriends, spouses, or business associates who they can encourage to give your salon a try. You might offer a welcoming coupon they can pass on to a friend or relative. After a recommended customer finds their way to you, offer the referrer a coupon for beauty products. It’s a win-win situation.
Keeping Your Cosmetology Education Alive
After the long days of training are over, cosmetologists still need to take continuing education courses to stay abreast of new trends and keep their license up-to-date. Doing it online makes it easier for cosmetology professionals who have little spare time between long hours at work and family pressure at home.
Just go online at Beauty Academy, and download material for selected courses. After you are done reviewing it, download the test and submit it. You’ll be able to download your certificate of completion too. If you have any questions, just give us a call, and our experienced representatives will provide you with the information you need.  Click this link to <a href="https://beautyce.com/?__mscta=2087_71581_256">check out our courses</a>.
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7 Ways to Attract Male Clients to Your Salon

Making your salon male-friendly can bring in additional clients. Running your own salon business is something for which your cosmetology...

Key Takeaways of “Is Your Liver Protected?”

Hairy Solution: What Hair Removal Method is Right for You?

Hair removal is one of the biggest profit-making services in the beauty industry. New technologies and products are constantly coming into the market to make hair removal more painless, faster and with longer lasting results.
Each method comes with its pros, cons and price tag, so it is important for clients to research each method to find the one most suitable for them as well as ensuring they book in with a qualified therapist to perform the service.
So what hair removal methods are available? Our Beauty Therapist and Trainer, Kimberley Duck, breaks it down.
<h2>The Creamy Solution</h2>
Hair removal creams are a popular choice as they are pain free, cost effective and can be done by clients at home. They offer a temporary method of hair removal and contain very strong chemical ingredients to dissolve hair from the surface of the skin. The chemicals can cause damage to the natural protective barrier of the skin and those that have sensitive skin can often react with these creams.
<div class="image-style"><img alt="Beauty Legs after Hair Removal" src="/wp-content/uploads/2018/08/beauty-legs-after-hair-removal.jpg" title="Smooth Legs after Hair Removal" />
<div>Smooth Legs after Hair Removal</div>
</div>
<h2>Wax It Off</h2>
Waxing is still one of the most popular salon treatments available, if performed by a qualified beauty therapist can be quick, gives a smooth finish and with the correct techniques can be only mildly uncomfortable. Waxing is within the medium price range of hair removal options.
Providing a longer lasting result than creams, it still is only a temporary fix but can slowly decrease growth patterns after continuous treatments. One benefit of waxing is that you can grow or remove hair according to trends. Eyebrows is the most common with trend changes, so clients can choose to let the hair grow back and redesign as they please.
<h2>Thread It Out</h2>
Threading for facial hair dates back hundreds of years from India and is still practiced within these families. Many Indian woman have now opened threading businesses all over the world that have become extremely popular with a diverse range of clients.
The fine thread and the precise technique used allows each individual hair to be removed. If the correct support if given to the skin the service is only mildly uncomfortable, quick and gives a very clean neat finish.
<h2>Point a Laser at It</h2>
Laser hair removal clinics and services are now seen within each main street, major department store and skin clinic countrywide. Provided the service is performed at a reputable business, extensive training has been provided to the therapists and thorough consultation has been performed, laser hair removal is an extremely result driven treatment.
This process can take time as sessions are done 6-8 weeks apart with 8-10 treatments required and the sessions can be quite costly however most salons provide a discount when more than one area is treated. Once the course of treatment is complete the client may only need to come in for one or two maintenance treatments are year. Classified as permanent hair removal, laser hair removal ensures clients do not need to worry about hair growing back and will save money long term without having to pay for regular waxing services or hair removal products.
Virtually painless, sessions are very quick, and results begin after the first treatment. Having recently received laser treatment myself I can’t recommend it enough for complete hair free results. Always discuss your health history including medications with your therapist prior as these can cause unwanted effects from laser treatments.
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Hairy Solution: What Hair Removal Method is Right for You?

Hair removal is one of the biggest profit-making services in the beauty industry. New technologies and products are constantly coming into t...

What is Aloe and Should You Eat It?

You’ve probably heard of using aloe vera as a topical ingredient. With rising popularity, people are eating it in smoothies and juices, but why?
Most of us, when we think of aloe, we think of this cooling clear gel that we slather on our hot skin after we’ve been in the sun for too long and to help our skin cool down from a sunburn. The aloe vera plant is a super-hydrating ingredient with anti-inflammatory properties, which is why it’s been used to treat burns for centuries in many different cultures, but does it work?
Beyond using it on the skin, people also drink aloe vera juice, as well as add it to different recipes, sometimes including the gel. Aloe may have some interesting health-boosting properties, so let’s dive in to learn what exactly aloe is, including where it comes from, how it could help your health (and how to use it safely if you choose), and where to get it.
<h3>What is Aloe Vera?</h3>
Aloe is more than just a beautiful part of home decor with its thick green leaves. Aloe is a cactus-like plant that grows in hot conditions, typically in places like Florida, Texas, Arizona, and here in Tennessee if you have proper pot, soil, and a healthy plant to start from! If you’re looking to grow your own, the good news is that they’re easy to take care of as long as there’s ample sunlight and it’s kept dry. You can often find aloe as a gel form, which is a clear gel that typically comes from the inner part of the long aloe leaf. There is also a latex portion of the aloe plant, which comes from right under the leaf’s skin and it’s more yellow in color, which will discuss later in the digestion section and side effects you should know about.
<h3>Are There Any Nutrients In Aloe?</h3>
Aloe vera contains small amounts of vitamins and minerals such as vitamin A (beta-carotene), C, E, folic acid, and choline along with antioxidants that help fight free radicals. It also contains minerals like calcium, chromium, selenium, magnesium, manganese, potassium, sodium, and zinc to support your body’s everyday metabolic functions. Enzymes like alkaline phosphatase, amylase, catalase, peroxidase, and more in aloe help you break down sugars and fats, while bradykinase reduces inflammation on the skin.
Aloe contains many compounds in addition to the vitamin and mineral content, some things you might not have heard about before. For example, the laxative effect of aloe vera comes from phenolic compounds known as anthraquinones (1). Meanwhile, hormones auxins and gibberellins help with wound healing and more anti-inflammatory benefits. Finally, aloe contains seven of the eight essential amino acids needed to help your body maintain its tissue and cell health (2).
<h3>Aloe Vera: The Main Health Benefits</h3>
<h4>1. Healing Skin Conditions with Aloe Vera</h4>
Most of us are familiar with using aloe on the skin and it’s a common ingredient found in natural skin care products to moisturize your skin or relieve any inflammation. Aloe is most popularly used as a topical treatment for sunburn, which is why we see it in most after-sun gels you rub directly on the skin after a few hours on the beach, by the pool, or in the sun in general — and it feels good to use especially when you put aloe vera gel in the refrigerator before putting it on your skin!
Some people use aloe vera gel for skin conditions like psoriasis or cold sores, it’s likely the anti-inflammatory and antioxidant effects of the aloe that contribute to these advantages (4).
<h4>2. Disease Prevention from Aloe Vera</h4>
In addition to soothing sunburn, studies show that aloe vera may have additional benefits including anti-cancer and anti-diabetic effects, an antioxidant boost (to help neutralize free radicals), anti-microbial, anti-fungal, anti-allergic properties, and it may act as an anti-inflammatory agent (3). In translation, people have used and studied aloe for it’s potential benefits from disease prevention to soothing cuts and scrapes.
A study showed aloe may be particularly helpful with diabetes, as it can potentially help control and lower blood glucose levels, keeping blood sugar in check. This is also a potential side effect though for those who need to monitor their blood sugars closely since preliminary research has shown aloe can lower blood sugar (6).
<h4>3. Alleviating Digestive Problems with Aloe Vera</h4>
When ingested, aloe can also help with digestion problems, particularly gastroesophageal reflux disease (or GERD) (5). Although the latex portion has also been used as a laxative (and in many laxative medicines) to help relieve constipation, this isn’t recommended and is potentially unsafe. We think there are better ways to relieve constipation since it’s very difficult to measure with precision the amount of anthraquinones — so on that note, check out these quick tips on relieving constipation with your diet and <a href="https://nutritionstripped.com/top-vegetables-for-digestion/">these vegetables rich in fiber</a>.
<h3>The Side Effects of Aloe Vera</h3>
The biggest thing you’ll want to look out for when eating aloe vera or putting it your next smoothie is the latex portion of the plant (again, that yellowish substance right below the surface). People using it as a laxative dates back many years, but this can also cause serious stomach cramping and pain in some people. We recommend other ways to improve digestion or relieve constipation such as making sure your diet is rich in fiber, you’re hydrated, and your diet contains plenty of minerals like <a href="https://nutritionstripped.com/magnesium-health-benefits-important/">magnesium</a> and of course working with a health professional to sort out your needs or digestion challenges.
Just as aloe has been shown to potentially help some digestive issues, in just the same, the aloe latex isn’t recommended for anyone who might have an intestinal obstruction, Crohn’s disease, ulcerative colitis, appendicitis, ulcers, hemorrhoids, abdominal pain or nausea, due to some of the irritating effects from a compound in aloe latex. Also, consuming aloe latex might make kidney disorders worse, since some studies show this has been linked to renal failure. 
<h3>Bottom Line</h3>
You’ll find aloe juice and gels at many local health foods stores and even grocery stores. Look for labels that say 100% aloe, and for juice, you can often decide if you want the pulp in or not (just like orange juice).
You can easily just sip on the juice — or you can use the gel portion only in addition to smoothies and smoothie bowls. As for the gel topically, you can put it directly on the skin, letting it cool sunburn or help alleviate dry patches.  
Is aloe a magic food that will “heal” health conditions — no and more research is needed to see what aloe can or can’t help with. Will we be adding aloe to all our smoothies at Nutrition Stripped? Probably not, but we love a good cold aloe gel kept in the fridge to soothe sunburned skin! Above all, it’s always a good idea to talk to your dietitian or doctor before trying anything new like this, especially if you’re looking to ~ treat ~ digestive issues or problems like psoriasis.
<h4>Share Your Tips</h4>
If you have a favorite way to use aloe, I want to hear about it! Share your tips for taking advantage of the healing properties of aloe in the comments below, or using #nutritionstripped.
<h5>References:</h5>
<div class="half_rhythm">
<ol>
<li>Wu-Yang Huang, Yi-Zhong Cai, Yanbo Zhang. Nutr Cancer. 2010. <a href="https://www.ncbi.nlm.nih.gov/pubmed/20043255">Natural phenolic compounds from medicinal herbs and dietary plants: potential use for cancer prevention</a>.</li>
<li>Amar Surjushe, Resham Vasani, and D G Saple. (2008.) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/" target="_blank" rel="noopener">Aloe Vera: A Short Review</a>.</li>
<li>Dalia I.Sánchez-Machado, JaimeLópez-Cervantes, RaquelSendón, AnaSanches-Silva. (2017, March.) <a href="https://www.sciencedirect.com/science/article/abs/pii/S0924224416303077" target="_blank" rel="noopener">Aloe vera: Ancient knowledge with new frontiers</a>.</li>
<li>“<a href="https://nccih.nih.gov/health/aloevera" target="_blank" rel="noopener">Aloe Vera</a>.” National Center for Complementary and Integrative Health.</li>
<li>Panahi Y, Khedmat H, Valizadegan G, Mohtashami R, Sahebkar A. (2015, December.) <a href="https://www.ncbi.nlm.nih.gov/pubmed/26742306" target="_blank" rel="noopener">Efficacy and safety of Aloe vera syrup for the treatment of gastroesophageal reflux disease: a pilot randomized positive-controlled trial</a>.</li>
<li>William R. Dick, Emily A. Fletcher, Sachin A. Shah. (2016, June. <a title="Reduction of Fasting Blood Glucose and Hemoglobin A1c Using Oral Aloe Vera: A Meta-Analysis" href="https://www.liebertpub.com/doi/full/10.1089/acm.2015.0122">Reduction of Fasting Blood Glucose and Hemoglobin A1c Using Oral Aloe Vera: A Meta-Analysis</a>.</li>
</ol>
</div>
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What is Aloe and Should You Eat It?

You’ve probably heard of using aloe vera as a topical ingredient. With rising popularity, people are eating it in smoothies and juices, but ...

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5 Foods to Help Improve Hypertension

Thirty-four percent of people in the U.S. have hypertension, also known as high blood pressure (1). While many patients may take medications, following a hypertension diet can also help.
Hypertension refers to the pressure in your arteries (or the blood vessels that carry blood throughout your body) being above normal levels. It can lead to more serious health complications like heart disease, stroke, and kidney problems.
A generally healthy diet—with limited processed foods and low sugar and salt intake—will help lower your risk of hypertension or help control symptoms. That’s why the American Heart Association recommends the DASH diet, which broadly involves eating more veggies, fruits, whole grains, fish, poultry, beans, nuts and vegetable oil. On the other hand, you’ll cut back on saturated fats and sugar-sweetened beverages (2).
Taking a closer look at the big picture, there are a few specific foods that can help you keep your blood pressure in check.
<h3>5 Foods That Help with Hypertension</h3>
<h4>1. Dark Chocolate</h4>
Good news for anyone craving a piece of chocolate: It could help your health. While any food is OK in moderation, I know this is one people always try to keep in their regular diet plan, and you definitely can. Many studies support the idea that chocolate can help lower blood pressure, thanks to the flavanols (or powerful antioxidants) in the delicious dessert-like food.
More specifically, one meta-analysis study found that dark chocolate (50% to 70% cacao) can reduce systolic blood pressure—or the pressure involved in pumping blood from the aorta to the rest of the body (3). It can also help lower diastolic prehypertension, or the blood pressure felt between pumps when the heart is filling with blood.
To add more (healthy!) chocolate recipes to your hypertension diet, try these:
<a href="https://nutritionstripped.com/mint-chocolate-feel-amazing-fudge/" target="_blank" rel="noopener">Mint Chocolate Feel Amazing Fudge</a> 
<a href="https://nutritionstripped.com/superfood-chocolate-bark/" target="_blank" rel="noopener">Superfood Chocolate Bark</a> 
<a href="https://nutritionstripped.com/blueberry-chocolate-bars/" target="_blank" rel="noopener">Blueberry Chocolate Bars</a>
<h4>2. Flax</h4>
Flaxseeds are high in fatty acids, fiber, and a polyphenol known as lignans, which is why researchers believe they might help with hypertension and heart disease. In fact, according to one study, this food could be one of the best dietary ways to relieve high blood pressure (4). Researchers believe this lowering of blood pressure may come from the ligans’ antioxidant effects.
Subjects in the study consumed 30 grams of milled (aka ground) flaxseed every day for six months. You can easily do this by adding a tablespoon of ground flaxseed (which your body also digests better than whole) to smoothies or soups, or even baked goods. For a few of my favorite recipes featuring flax, check these out:
<a href="https://nutritionstripped.com/cherry-cardamom-bircher-muesli/" target="_blank" rel="noopener">Cherry Cardamom Bircher Muesli</a> 
<a href="https://nutritionstripped.com/rye-flaxseed-loaf/" target="_blank" rel="noopener">Rye Flaxseed Loaf</a> 
<a href="https://nutritionstripped.com/turmeric-persimmon-porridge/" target="_blank" rel="noopener">Turmeric Persimmon Porridge</a>
<h4>3. Nitrate Vegetables</h4>
Increasing your fruit and veggie intake can help lower blood pressure simply by keeping your weight in check. Nitrate-heavy veggies in particular, though, can reduce blood pressure, research finds (5). Nitrate-containing foods work by increasing nitric oxide in the body. You need this compound to help widen blood vessels, which improves blood flow and circulation and therefore, can lower blood pressure levels.
Nitrate veggies include beets (and beetroot juice), as well as leafy greens like lettuce, spinach, and collard greens. Carrots, cabbage, green beans and celery also contain nitrates that are good for your blood pressure and cardiovascular system. Many of these veggies are also a good source of fiber, vitamin C, and folate.
You can always snack on these foods on their own, especially cooked beets or raw carrots or celery. To get your fill of these nitrate-heavy foods in a full meal, follow these recipes:
<a href="https://nutritionstripped.com/beet-marinara-brown-rice-pasta/" target="_blank" rel="noopener">Beet Marinara Brown Rice Pasta</a> 
<a href="https://nutritionstripped.com/beetroot-pineapple-salad-mint/" target="_blank" rel="noopener">Beetroot Pineapple Salad with Mint</a> 
<a href="https://nutritionstripped.com/baked-pea-falafel-sesame-rice-balls/" target="_blank" rel="noopener">Baked Pea Falafel with Sesame Rice Balls</a>
<h4>4. Olive Oil</h4>
A staple in the Mediterranean Diet (another approach to eating that’s been shown to reduce high blood pressure), olive oil is a staple ingredient. On its own, extra virgin olive oil (EVOO) has also been shown to help lower hypertension, likely because of the polyphenols, a type of antioxidant (6). Another study points out that if you combine olive oil with nitrate-rich veggies (like those mentioned above), you have a full recipe for fighting high blood pressure (7).
In addition to antioxidants, EVOO also contains healthy monounsaturated fats and anti-inflammatory properties.
Look for olive oil labeled “extra virgin” and buy those that come in a dark bottle, as light can make it go bad faster. Aim for about two tablespoons per day. You can find countless recipes that involve olive oil–especially <a href="https://nutritionstripped.com/definitive-guide-salad-dressings/" target="_blank" rel="noopener">salad dressings</a>—but here are a few of my top go-tos:
<a href="https://nutritionstripped.com/5-minute-summer-tomato-salad/" target="_blank" rel="noopener">5-Minute Summer Tomato Salad</a> 
<a href="https://nutritionstripped.com/massaged-kale-salad/" target="_blank" rel="noopener">Massaged Kale Salad</a> 
<a href="https://nutritionstripped.com/zesty-lemon-shallot-dressing/">Zesty Lemon Shallot Dressing</a>
<h4>5. Nuts</h4>
Cashews, peanuts, almonds, and pistachios have all been shown to not only reduce the risk of heart disease but also hypertension—a marker of heart conditions. Pistachios may be the type that stands out the most, though most nuts have been associated with a lower risk of high blood pressure (8)(9).
It’s easy to grab a handful of nuts for a healthy fat-filled snack, with a dose of protein, but you can also easily mix them into main dishes. Try these recipes to do just that:
<a href="https://nutritionstripped.com/maple-banana-nut-granola/">Maple Banana Nut Granola</a> 
<a href="https://nutritionstripped.com/spicy-sweet-nut-seed-mix/" target="_blank" rel="noopener">Spicy Sweet Nut Seed Mix</a> 
<a href="https://nutritionstripped.com/nourishing-nut-seed-bread/" target="_blank" rel="noopener">Nourishing Nut & Seed Bread</a>
<h4>Let’s Chat!</h4>
Do you have a high blood pressure? Have you learned to control it with a hypertension diet? Share your stories below or using #nutritionstripped. I want to hear from you!
<h5>References:</h5>
<ol>
<li>American Heart Association Council on Epidemiology and Prevention Statistics Committee and Stroke Statistics Subcommittee. (2018, January.) <a title="Heart Disease and Stroke Statistics&#x2014;2018 Update: A Report From the American Heart Association" href="https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000558">Heart Disease and Stroke Statistics—2018 Update: A Report From the American Heart Association</a>.</li>
<li>“<a href="https://www.nhlbi.nih.gov/health-topics/dash-eating-plan" target="_blank" rel="noopener">DASH Eating Plan</a>.” National Heart, Lung and Blood Institute.</li>
<li>Karin Ried, Thomas Sullivan, Peter Fakler, Oliver R Frank, and Nigel P Stocks. (2010, June.) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908554/" target="_blank" rel="noopener">Does chocolate reduce blood pressure? A meta-analysis</a>.</li>
<li>Rodriguez-Leyva D, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan B, Aliani M, Guzman R, Pierce GN. (2013, October.) <a href="https://www.ncbi.nlm.nih.gov/pubmed/24126178" target="_blank" rel="noopener">Potent antihypertensive action of dietary flaxseed in hypertensive patients</a>.</li>
<li>
<div class="citation__subtitle">Vikas Kapil, Rayomand S. Khambata, Amy Robertson, Mark J. Caulfield, Amrita Ahluwalia. (2014, November.) <a title="Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients" href="https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.114.04675">Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients.</a></div>
</li>
<li><a class="linked-name">Rafael Moreno-Luna</a> <a class="linked-name">Rocio Muñoz-Hernandez</a> <a class="linked-name">Maria L. Miranda</a> <a class="linked-name">Alzenira F. Costa</a> <a class="linked-name">Luis Jimenez-Jimenez</a><a class="linked-name">Antonio J. Vallejo-Vaz</a> <a class="linked-name">Francisco J.G. Muriana</a> <a class="linked-name">Jose Villar</a> <a class="linked-name">Pablo Stiefel. (2012, December.) </a><a href="https://academic.oup.com/ajh/article/25/12/1299/231681" target="_blank" rel="noopener">Olive Oil Polyphenols Decrease Blood Pressure and Improve Endothelial Function in Young Women with Mild Hypertension</a>.</li>
<li>Rebecca L. Charles, Olena Rudyk, Oleksandra Prysyazhna, Alisa Kamynina, Jun Yang, Christophe Morisseau, Bruce D. Hammock, Bruce A. Freeman, and Philip Eaton. (2014, May.) <a href="https://www.sciencedaily.com/releases/2014/05/140519160712.htm" target="_blank" rel="noopener">Protection from hypertension in mice by the Mediterranean diet is mediated by nitro fatty acid inhibition of soluble epoxide hydrolase.</a></li>
<li>
<div class="auths">Mohammadifard N, Salehi-Abargouei A, Salas-Salvadó J, Guasch-Ferré M, Humphries K, Sarrafzadegan N. (2015, March.) <a href="https://www.ncbi.nlm.nih.gov/pubmed/25809855" target="_blank" rel="noopener">The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials</a>.</div>
</li>
<li>Luc Djoussé, Tamara Rudich, and J. Michael Gaziano. (2010, February.) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2640451/" target="_blank" rel="noopener">Nut Consumption and Risk of Hypertension in US Male Physicians</a>.</li>
</ol>
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5 Foods to Help Improve Hypertension

Thirty-four percent of people in the U.S. have hypertension, also known as high blood pressure (1). While many patients may take medications...

Are You Too Clean?

According to the <a href="http://www.nytimes.com/2012/06/21/opinion/lets-add-a-little-dirt-to-our-diet.html?_r=1&emc=eta1" target="_blank">New York Times</a>, “Autoimmune disease affects an estimated 50 million people at an annual cost of more than $100 billion.”
Why? Because we’re too clean.
We’re destroying our “inner ecosystems” as the article puts it. We’re hand-sanitizing and sterilizing our food supply to death (literally).
In this case, the saying “paranoia will destroy ‘ya” is becoming a self-fulfilling prophecy. We’re so afraid of bacteria that we’re over-cleansing our lives, putting our bodies into biological backfire.
Basically, by removing every nuance of benign, biological threats, the body gets lazy. It becomes complacent and ends up with its defenses down when the serious stuff comes our way.
Surely you’ve heard about food-borne bacteria putting people in hospital (and causing cross-country vegetable paranoia every six months or so), but the real problem is that most people’s immune systems are so weak that they can’t handle a little bit of bacteria that our ancestors lived with daily!
Eating vegetables straight out of the garden without rinsing them is not the solution, however. You still need to wash them. There’s a delicate balance between protecting yourself from parasites and overdoing it to the point of destroying your body’s good bacteria.
Speaking of overdoing it, hand sanitizers are a quintessential example.
As Dr. Al Sears says in a blog post he’s titled “<a href="http://www.alsearsmd.com/why-i-dont-use-hand-sanitizers/" target="_blank">Why I Don’t Use Hand Sanitizer</a>“:
<blockquote>
Not only do you not need hand sanitizers to fight off germs, it’s a very bad idea to use them. What you really need to do is be exposed to bacteria and build a stronger immune system.
</blockquote>
<a href="http://www.celiact.com/blog/2011/11/22/70-celiac-awareness-and-celiac-diagnoses-rise" target="_blank">Some even hypothesize</a> that the world’s relatively recent obsession with hand sanitizer may be making our immune systems hypersensitive to common allergens like gluten.
Not to mention, <a href="http://www.medicalnewstoday.com/articles/232708.php" target="_blank">hand sanitizers don’t do much good</a> against viruses like norovirus, either. And in at least <a href="http://www.ncbi.nlm.nih.gov/pubmed/19715426" target="_blank">one study</a>, washing with good old soap and water worked better against diarrhea-causing bacteria.
So the lesson here is don’t be afraid of every little germ, wash your hands at logical times, and what doesn’t hurt you makes you stronger.
<blockquote>
What are your thoughts on germaphobia? Click to comment!
</blockquote>
 
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Are You Too Clean?

According to the New York Times , “ Autoimmune disease affects an estimated 50 million people at an annual cost of more than $100 billion.”...

The Best Roasted Broccoli You’ll Ever Need

This roasted broccoli dish is so good, it’ll make you want to eat more broccoli even if it’s already something you enjoy.
We all know someone, or maybe it’s us we’re talking about, that are picky eaters especially when it comes to vegetables — while also encouraging the picky eaters in your life who don’t like to eat their “greens”. Then you’ll love this roasted broccoli side dish that’ll make you want to eat more broccoli.
<h3>What Are The Health Benefits Of Broccoli?</h3>
Talk about these little green trees and <a href="https://nutritionstripped.com/top-vegetables-for-digestion/">digestion —</a>  in one cup of cooked broccoli, you’re feeding your digestive system about five grams of fiber. Broccoli may help your digestion by protecting your gut microbiota (or the mix of healthy bacteria in the gut). In an experiment done on mice, researchers found that broccoli activated a receptor in the gut that helped reduce inflammation (1). This is especially beneficial for people with digestive conditions, like colitis.
Most of my <a href="https://nutritionstripped.com/services/">clients</a> who come to me with digestive issues often can’t tolerate eating cruciferous vegetables, like broccoli, raw. It causes a lot of bloating, gas, and sometimes makes their stomachs very bloated and distended. In order to combat that and still get the nutrition punch and fiber boost broccoli has to offer, simple flash steam or cook it!
<h3>Roasted Broccoli In Your Meal Prep Rotation</h3>
Roasting a sheet pan of your favorite vegetables to use in your meals throughout the week is key to squeezing in more vegetables, saving you tons of time, while eating nutritious and delicious foods that are homemade. Something as easy as roasting broccoli can add important vitamins and minerals to your diet along with the fiber we need to keep our digestive systems healthy, moving along, and create favorable gut health.
Use roasted broccoli in a big <a href="https://nutritionstripped.com/nourish-bowl/">Nourish Bowl</a> for lunch, add it into a quick stir-fry with other vegetables, proteins, healthy fats, and carbohydrates and boom, you have a quick and easy meal! Not to mention, a lot of people aren’t huge fans of broccoli so by roasting this nutrient-dense cruciferous vegetable, you’re changing up the texture and flavor in a way that’ll change your mind about ole’ broccoli.
<h4>A meal-prep hack with roasted veggies:</h4>
<ul>
<li>If you’re adding the roasted broccoli to something like a cold salad or Nourish Bowl, then enjoy it chilled! It still has the roasted flavors, but if you really want that crisp texture you’ll be forgoing it in this application if you just add it to a salad. The alternative way would be to put it in the oven for a quick heat blast to crisp it up — but remember, the whole point of meal prep is to save you time to enjoy it how it is!</li>
<li>If you’re adding the roasted broccoli to a hot meal or stir-fry, just add in the pre-cooked roasted broccoli and heat until warm. Again, if you’re looking for the specific roasted texture (a little crispy) then the only way to achieve this again, is to put it in the oven for a bit until you get the texture you’re after. Otherwise, I enjoy it just the same!</li>
<li>If you’re using pre-cooked roasted broccoli as a snack, try enjoying it chilled and dipping it into <a href="https://nutritionstripped.com/dairy-free-onion-dip/">Creamy Sweet Onion Dip</a> or the <a href="https://nutritionstripped.com/cashew-kimchi-dip/">Cashew Kimchi Dip</a>!</li>
</ul>
<a href='https://nutritionstripped.com/roasted-broccoli/the-best-roasted-broccoli-recipe-youll-ever-need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped3/'><img alt="The Best Roasted Broccoli Dish You'll Ever Need | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped3-200x300.jpg 200w, 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srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/08/The-Best-Roasted-Broccoli-Recipe-Youll-Ever-Need-vegetarian-vegan-plantbased-nutrition-nutritionscience-nutritionstripped2-762x1143.jpg 762w, 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The Best Roasted Broccoli You’ll Ever Need

This roasted broccoli dish is so good, it’ll make you want to eat more broccoli even if it’s already something you enjoy. We all know someo...

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