Friday, April 27, 2012


Hello Beautiful Ones,

 We hear about how antioxidants can be found in many of the food we eat: fruits, vegetables, nuts, poultry, fish, and grains. The question you may have is what are antioxidants?

According to Medline Plus, "Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases".

Knowing the benefits of certain foods can help you eat better and eat smarter.

I found this great chart online explaining the benefits of antioxidants and it shows you common foods they are found in:

Pinned Image

I hoped this information was helpful!


Hair Kitty Kitty


Wednesday, April 25, 2012

Healthy Delights

Hello Beautiful Ones,

Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

Recipe of the Week:

Mediterranean Chicken Salad

Prep: 15 Minutes          Cook: 25 Minutes          Makes: 6 Servings

  • 6 Tbsp olive oil
  • 2 Tbsp white-wine vinegar
  • 1/2 tsp dried tarragon
  • 1/2 Tbsp fresh lemon juice
  • 1/2 Tbsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 (3-lb) rotisserie chicken, diced
  • 1/2 cup orzo
  • 1 cup halved cherry tomatoes
  • 1 (6-oz) jar marinated artichoke hearts, drained
  • 1/2 cup coarsely chopped pitted kalamata olives

  1. Combine oil, vinegar, tarragon, lemon juice, mustard, salt, and pepper in a small bowl. Whisk to blend.
  2. In a medium bowl, toss chicken with 1/4 cup dressing.
  3. Boil orzo in a large pot of salted water until just tender but still firm to bite. Drain. Rinse under cold water to cool and drain well.
  4. Transfer orzo to a large bowl. Stir in remaining dressing and toss to coat. Add chicken, tomatoes, artichoke hearts, and olives. Spoon each serving into a portable insulated container; keep chilled until lunchtime/dinnertime.

Per serving: 460 cal, 19 g carbs, 39 g protein, 26 g fat, 140 mg chol, 1,000 mg sodium, 1 g fiber

*Recipe and photo credit:

Tip of the Week

Hello Beautiful Ones,

Here is the tip of the week:

Skinny Isn't Sexy. Health Is.

Tuesday, April 24, 2012

Keep It Simple, Sexy

Keep It Simple, Sexy
Use my K.I.S.S. Method to Build a Solid Hair Regimen

Hello Beautiful Ones,

I believe discipline, knowledge, and patience is the key in healthy hair care. You have to develop a hair regimen to see results. You can start now, regardless if you are transitioning, have done the big chop, or have already achieved your desired hair length.

When I finally decided to care for my hair, I was lost. Honestly, I was constantly frustrated, but I refuse to go back to a relaxer. I did not know how often to wash my hair, what products to use, or how to style my hair. I began to search for answers to my questions. Experimentation for me has been essential during this journey. I realize similar to my fitness plan, I have to be discipline when caring for my hair.

Let’s take a look at the K.I.S.S. Hair Regimen:

Ideally, this process should be done every 7-10 days…

Section Hair

Detangle Hair

Pre-Poo (Optional)

Cleanse Hair (Co-wash optional)

Deep Condition Hair

Moisturize and Seal Hair

Protect Hair

**Each week I will provide an in-depth look at each component of my hair regimen.

Starting in May, I will begin product reviews and make recommendations whether you wear your hair straight, curly, wavy, or in weaved styles.

Good luck on your hair journey!


Hair Kitty Kitty

Don't Be Scared of a Little Sweat

Ways Exercising Can Stimulate Hair Growth

Hello Beautiful Ones,

There has been many instances in the past in which I avoided working out because I did not want to "sweat my perm out", end up with curly-haired edges, or just did not want my hair looking a mess. Not only did I deprive my body of much needed exercise which caused weight gain, but I was causing my hair to suffer. The first thing we think about when we think of exercise is our bodies. We almost never emphasize the benefits it can have on our hair. In the book, "If You Love It, It Will Grow: A Guide to Growing Long Afro-Textured Hair", Dr. Phoenyx Austin discusses a few ways exercise stimulate hair growth:

  • Exercise helps regulate the glands which produce the hormones that will stimulate hair follicles

  • Exercise improves blood flow and nutrient delivery to the dermal papilla, which will stimulate hair follicles

  • Exercise boosts your metabolism, which will accelerate the rate at which your hair follicles produce hair

  • Exercise reduces the release of cortisol (the "stress hormone"), which is responsible for pushing hair into the telogen phase (resting phase of hair follicle)

Now that you have the benefits of exercise on hair growth, this should be an incentive to work out, especially if long, healthy hair is your ultimate goal. Plan your hairstyles that is suitable for an active lifestyle, because hair growth and exercise work together.

Regardless of whether you desire long hair or not, you should still strive to healthy overall: inside and out. Moreover, let us all aim to make exercise a part of our lifestyle. Remember, many adverse health issues can be reduced with proper nutrition and regular exercise. Please do not avoid exercise to avoid messing up your hair.

Rule of thumb: Luv Your Hair. Luv Your Body. Luv Yourself

Do you avoid exercising because of your hair?

Coming soon... Tips to maintain hair when working out.

Good Luck on Your Hair & Fitness Journey!


Hair Kitty Kitty

DIY Smoothie

Hello Beautiful Ones,

I love smoothies!

I want to mix it up and give you guys variety in your diet. If you are following Hair Kitty Kitty's meal plan, where it says protein shake, you can try this recipe... Enjoy!


1 Banana, roughly chopped
4 or 5 strawberries
½ cup fresh blueberries
1 small peach, peeled and roughly chopped
1 heaping cup (or more) fresh spinach leaves. Thoroughly rinsed
Splash of Vanilla Soy Milk
1 Tbsp of Greek Yogurt
2 Tsp honey
½ cup of crushed ice

Place all ingredients in a blender and blend until smooth. Makes 2 servings. Serve immediately.
You have a snack, or quick an easy meal

Calories per serving: 265; Protein: 12 g; Carbs, 33 g, Fat: 2g; Saturated Fat: 0 g, Sodium 156 mg; Fiber 5 g

Recipe source: Sing For Your Supper

Killer Buns Workout

Hello Beautiful Ones,

If you want a toned buttock, try this challenging 30 minute workout. I do this in the gym, at home, or outdoors at a park /public track.

30 Minute Killer Buns Workout

  • 50 Squats
  • 50 Bridges
  • 30 Walking Lunges
  • 30 Side Lunges
  • 20 Jump Squats

Repeat 3 times

*For an extra challenge add 10 Burpees to your workout

I hope this workout helps you get a firm, toned buttocks!

*Always consult a physician when starting a new fitness plan

Will you try this quick, challenging workout?

Good Luck on your fitness journey!


Hair Kitty Kitty

What Do You Know About Exercise?

Hello Beautiful Ones,

Everyone has been told several things about how the body works or what it takes to lose weight. Look at this illustration to dispel some myths about exercise:

exercise myths infographic

I hoped this information helped.

*Always consult a physician when starting a new fitness plan


Hair Kitty Kitty

  • Photo Credit: Standard Plus Infographics
  • Monday, April 23, 2012

    Hot Nails!!

    Fabulous Nail Art

    Trendy Nail Designs of Spring 2012

    Hello Beautiful Ones,

    I know I usually blog about hair, nutrition, and fitness. I am a girly girl, and I love nails. I recently stopped doing the acrylic layover on my nails, due to the damage it caused to my nails (weaken, cracked, and split nails). I still get manicures regularly. In addition to healthy nails, I want attractive nails, so I was browsing the internet and I found these wonderful nails & nail design ideas:

    More photos coming soon...

    How will you wear your nails this Spring?

    Luv your nails!!
    Check out more of my favorite nail designs on


    Hair Kitty Kitty

    Photo credit:,,,

    Wednesday, April 18, 2012

    Healthy Delights

    Hello Beautiful Ones,

    Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.
    Recipe of the Week:
    Sautéed Lemon Chicken
    Prep: 20 Minutes          Cook: 20 minutes          Makes: 4 Servings

    • 4 boneless, skinless chicken breast halves (about 1 1/4 lb total)
    • 2 lemons
    • 3/4 cup chicken broth
    • 2 Tbsp capers, drained and rinsed
    • 2 cups steamed broccoli
    • 2 cups wild or brown rice

    1. Heat 3 Tbsp olive oil in a large skillet.
      Sauté chicken for 10 minutes or until cooked, turning once. Remove to a platter. Sprinkle with salt & pepper to taste.
    2. Add juice and zest from 1 lemon to pan. Boil over medium heat for 1 minute, stirring. Add broth and cook for 2 minutes. Add capers and 2 Tbsp light butter. Mix well. Simmer for 1 minute. Add more salt & pepper, if desired.
    3. Top chicken with sauce and serve with broccoli and rice. Slice lemon and add as garnish.
    Cook's note: You can sprinkle rice with chopped parsley, if desired.

    Each serving: 420 cal, 22 g carbs, 38 g protein, 20 g fat, 100 mg chol, 560 mg sodium, 3 g fiber 

    *Recipe and photo credit:

    Tip of the Week

    Hello Beautiful Ones,

    Here is the tip of the week:

    Put down the Atkins book and pick up a five pound weight.

    Tuesday, April 17, 2012

    Black Beauties

    *Photo Credit:

    Gym Motivation

    Hello Beautiful Ones,

    Need extra gym motivation? Check out these Tiffany "blue" Nikes:

    * Picture credit:

    Get your WoRkOuT ON, Ladies!


    Hair Kitty Kitty


    Hello Beautiful Ones,

    Here are twelve reasons to eat more fruit:

    I hoped this helped!


    Hair Kitty Kitty


    MsVcharles Blogs: The Tables Have Turned

    MsVcharles Blogs: The Tables Have Turned: Supposedly, there is a trend going on where Asians are getting their hair chemically treated to achieve afro texture. Now I know this may ...

    I thought this article was interesting. I honestly think this it is a compliment that another race can embrace the beauty of black women and our afro-textured hair. The girl in the picture above is rockin her fro' pretty well!

    What do you think?


    Hair Kitty Kitty

    Protective Style Challenge

    Hello Beautiful Ones,

    Are you still protecting your hair?

    Protective styles are hairstyles that are used to protect the ends of your hair, which is the oldest and weakest part of the hair strand. Preserving and retaining the ends of our hair gives us the length some of us desire. Protective styles are great because they require little maintenance and it requires low manipulation to the hair, which aids in hair preservation and hair growth. Protective styles are not limited to natural hair. Beauties with straight hair can wear nice protective styles also.

    When I set my hair goals, I challenged myself this year to wear protective styles 90% of the time to achieve full armpit length by April 2013.

    Here is a funky updo that I am ROCKIN’ right now…

    Followed my K.I.S.S. (Keep It Simple, Sexy) regimen (K.I.S.S. details coming tomorrow). Braided by Kumba at Total Class Salon: Ask for Kumba or Mansata (770-952-5772)

    Moisturize daily by spritzing with water and sealing with virgin coconut oil and sweet almond oil mixture. I apply my Shea butter concoction to my edges nightly. Tie with a scarf nightly and cover with a satin bonnet. Apply a finger tip amount of Olive Oil Ecostyler gel to my edges in the morning.

    Show me your protective styles. If you want length, join me on my protective style challenge!

    Good luck on your hair journey!


    Hair Kitty Kitty

    My Hair Stats

    Blowout using tension method

     Hello Beautiful Ones,
    My hair has been relaxer free since August 2007

    First time seriously caring for my natural hair October 2011

    Last sew-in August 2011

    Hair Texture is a mix of kinky, curly and wavy hair strands. Without manipulation, my hair has spongy/cottony coiled appearance with major shrinkage

    Staple Products (right now):
    Giovanni Smooth as Silk moisturizing shampoo,
    Giovanni Tea Tree Triple Threat invigorating shampoo,
    Alaffia  Shea & Virgin Coconut Enriching Shampoo,
    Organix Coconut Milk Conditioner,
    Home-made protein conditioner (Eggs, Mayonnaise, Honey, Castor Oil, Olive Oil, Grapeseed Oil, Essential Oils, and Yogurt),
    Aphogee 2-step Intensive Protein Treatment
    Kimmaytube leave-in conditioner mixture (Kinky Curly Leave-In or Cantu Shea Butter Leave-in, Jojoba Oil, Castor Oil, Aloe Vera Juice),
    Shea Moisture Curl Enhancing Smoothie,
    Home-made moisturizer (Organic Shea Butter, Virgin Coconut Oil, Lavender, Glycerin, Rosemary, Cedar wood Oils).

    *I do not use all at one time or all at once on my wash days

    Length right now: Below shoulder... above armpit

    Goal: Full Armpit length by April 2013

    Good Luck on your hair journey!


    Hair Kitty Kitty

    STOP THE WEAVE ABUSE... Luv Your Hair Extensions

    How to Care for Your Hair with Hair Weaves & Extensions

    Hello Beautiful Ones,
    Anyone who knows me knows that I love my hair weaves. Weaves and braids are a  great way for me to add spice and variety to my hair regimen. In addition, they are so convenient. You can wear them straight or curly, go from one color to another color, and wear them long or short. They are also great protective styles because they can be worn for several weeks at time, they are extremely low maintenance (the ends of our hair are completely hidden), and they require minimum to no heat. Many of us use weaves or extensions to give our hair a break from daily manipulation and heat styling. Weaves actually help me transition into my natural hair.
    Traction Alopecia:
    It is the misuse of weaves and braids that can lead to breakage, thinning, temporary hair loss (traction alopecia) and worst, it can lead to permanent hair loss. Too many people think weaves are magical… basically, it is the misconception that you are absolved from caring for your hair underneath. Yes, the ends of your hair are protected which will help you retain length, but if you neglect to care for your hair, it can break those ends that you spent so much time trying to grow.

    Let’s take a look at how weaves can go wrong:

    You know your weave is too tight or too old when…
    ·         Within one hour of getting a sew-in, you have to stand in a hot shower to loosen the “tight” feeling of your scalp
    ·         You cannot sleep the night you get your sew-in
    ·         When you chew food or gum, you get a headache instantly
    ·         You have an instant face lift appearance
    ·         You notice small red or white bumps forming along your hairline, parting and the edges
    ·         Excessively dry, flaking along the parts, particularly at the frontal hairline
    ·         Scalp where the parting lies has an extra shiny appearance
    ·         White tipped hairs sticking up from your braids where it starts from the hairline
    ·         Your hair develops a mildew smell
    ·         Rough dry-looking ends of the extensions
    ·         See your hair through the weave or the tracks are visible
    ·         Only a few hairs are left on the weft
    ·         Hair weave looks like a birds nest

    If you have experienced one or more of these conditions that is a problem!
    How to Correct Weave Abuse

    Preparing for a Weave
    1. First, you must evaluate the condition of your hair. If your hair is experiencing extreme breakage, thinning, and shedding, please resolve those issues first. Weeks of not having access to your hair can aggravate these conditions. So, when you take the weaves out those problems are amplified. Only choose to wear braids and weaves when your hair is in a healthy condition.
    2. Fully detangle hair, shampoo, and deep condition your hair before your installment. Moisturize your hair with a water-based moisturizer or a water-based leave-in conditioner. Sealing with an oil is also beneficial. If your hair is kinky or curly, blow dry hair or a low/cool heat setting. This will reduce breakage and tangles since some stylist can handle the hair roughly when braiding. *Ask the stylist to comb your hair from tip to root and be delicate with your hair. Only get hair braided with clean, conditioned and moisturized hair.
    During the Braiding Process
    1. Always remain involved with the braiding process, even for sew-ins. Let the stylist know if that are braiding too tight. Ask that they are most careful with your edges, the most delicate part of your head. The edges of the hairline cannot withstand extreme tension for extended periods of time.
    2. Never leave the salon with a damaging style that is too tight. Your goal is to maintain healthy hair during and after the style.
    Maintaining Your Braids and Weaved Styles
    1. Keeping your hair clean and moisturized is a must. Try to shampoo and condition your hair weekly or bi-weekly. Hair can become extremely dry with extensions, which can lead to dandruff and breakage.
    2. It is a good idea to dilute your shampoo and conditioner with water to decrease product build up.
    3. Place shampoo and conditioner in a applicator bottle for easier placement between the tracks or along cornrows lines and along the length of the braid extensions. Be gentle when shampooing your braids or weaved styles. For weaves, keep hair in a downward position to prevent tangling and frizzing. For big, curly weave (pictured below), I would twist my hair before I washed it to prevent tangles. Pat dry with microfiber towel.
    4. Moisturize with protein and moisturizing sprays throughout the hair. This will combat dryness and keep your hair strong. Avoid oil-based sprays and creams with a sew in. They can weigh your style down. For braids and twists, it is recommended to seal with oils and butters. Braids sprays are good, just make sure the first ingredient listed is water.
    5. Fully dry your hair under wigs, weaves and braids once you have washed it. Damp hair in a warm environment can brew bacteria & mildew and can cause unpleasant odors.
    6. When detangling, start from tip to root. Always wear a scarf or satin bonnet at night to protect the hair.

    I recommend these styles be worn at maximum, eight to twelve weeks (this is stretching it).

    What I have learned through my journey is that my hair needs regular rest periods between braids and weave applications. I continuously wore sew-ins for about four years. BIG MISTAKE! I should have had those breaks to evaluate the health of my hair. It was until the end of last year that I noticed my hair was thinning badly in the crown area. Now, when I wear wigs, braids or weaves, I need at least two to four weeks of a rest period to apply the correct moisture and protein treatments to keep it healthy and growing without dryness and breakage.

    When you take down your braids or weaves, it is normal to have lots of shed hairs. Hair sheds everyday, even with the most healthy head of hair (average 50-100 hair strands per day). Remember, your hair has been confined to braids for several weeks, and your shed hair has not been about able to fall from the scalp. It has been trapped by braids. The problem is if you have not maintained your style with the proper care, your hair can become matted and tangled and lead to extreme breakage.

    I had to learn through my personal journey that weaves and braids are not a permanent solution to my hair care regimen. They are convenient and low maintenance and should only be use as an expressive and protective style option. Not as a crutch. Please do not despise your own hair or love the weave more than your own hair. Always nurture your hair.

    Favorite Weaved Style: Bohyme Brazilian Wave
     How do you prepare & maintain your braids or weaved styles?


    Hair Kitty Kitty

    Wednesday, April 11, 2012

    Healthy Delights

    Hello Beautiful Ones,

    Who said eating healthy has to be boring? You do not have to eat the same foods every week. Switch it up. Tap into your creative side and slim down by cooking delicious, healthy meals.

    Recipe Of the Week

    Thai Flank Steak with Rice Pilaf

    Prep: 10 Minutes          Cook: 30 minutes          Makes: 4 Servings

    • (6.6-oz) box toasted almond rice pilaf mix (such as Near East)
    • 3 limes
    • 1 1/4 lb flank steak (1 1/2 to 2 inches thick)
    • 1 Tbsp Thai fish sauce
    • 3 scallions (green onions), sliced
    • 1 cup frozen peas, cooked
    • Salt, Pepper, Cooking Spray, Olive Oil, and Lite Butter

    1. Preheat broiler. Coat broiler pan with cooking spray
    2. Prepare rice pilaf according to package instructions
    3. Meanwhile, cut 1 lime into wedges. Grate other limes and squeeze out juice. In a medium bowl, combine 3 Tbsp lime juice, 3 Tbsp olive oil, and 1/2 tsp salt. Add steak. Let stand for 5 minutes.
    4. Remove steak from marinade. Broil steak for 3 minutes, then turn and broil for 3 minutes more or until done. Remove to platter.
    5. In a small saucepan, combine fish sauce, 2 Tbsp water, 1/2 tsp salt, 1/4 tsp pepper, and 1 tsp lime zest. Bring to simmer over low heat. Stir in 2 Tbsp lime juice.
    6. Cut steak into slices; top with sauce and sprinkle with scallions. Stir peas into rice; fluff rice with fork. Serve steak with rice, garnished with lime wedges.

    Per serving: 440 cal, 44 g carbs, 37g protein, 12g fat, 90 mg chol, 1,400 mg sodium, 3 g fiber

    *Recipe and photo credit: