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10 Breakfast Foods That Are Good For Your Hair & Skin
I must admit that, unless it's some French toast on sourdough bread or maybe a bowl of Raisin Bran every now and then, I'm not the biggest breakfast eater. There's no real rhyme or reason as to why other than I tend to not really be in the mood to eat until right around brunch time. Still, I did grow up having the first official meal of the day, every day. Plus, the older that I get, I can tell that when I do force myself to at least have a piece of fruit, I feel a bit more energized. That's why, lately, I've been on a mission to find ways to motivate me to eat breakfast a lot more often.
In walks the reason for this particular article. Aside from the fact that having breakfast can do things like make you more productive, increase your levels of concentration, and suppress your appetite so that you don't go crazy come lunch or dinner, there are several breakfast foods that are like beauty meals for your hair and skin too.
The Best Breakfast Foods For Your Skin & Hair
While there are many, below I've enclosed 10. Ones that are packed with so many nutrients that you should start to see visible results within a month or so of adding these foods to your daily morning routine.
1. Almond Butter on Whole Wheat Toast
If time is tight and you don't have a ton of time to prepare a full breakfast, at least slice up an orange or tangerine (they are loaded with Vitamin C that will help your body to produce the collagen that your hair and skin need) and put some almond butter on some whole wheat toast. Almonds are full of fiber, protein, and magnesium. As far as direct health benefits go, they aid in lowering your blood and cholesterol levels, plus they are good for controlling your blood sugar too.
As far as your hair and skin are concerned, almonds are filled with Vitamin E. Your hair needs that vitamin because it not only moisturizes your hair, it helps to increase your hair growth too. Your skin needs Vitamin E because it's a wonderful way to keep your skin soft, supple, and moisturized.
And why whole wheat toast? It's high in fiber and aids in digestion. The more regular you are, the less toxins you'll have in your system; this results in healthy skin and hair as well.
Try this Recipe: Homemade Almond Butter
2. Oatmeal with Honey
There are all kinds of reasons why it can only do your body—and beauty needs—good if you have a hot bowl of oatmeal a couple of times a week. For starters, oats are a gluten-free grain that are packed with fiber, antioxidants, magnesium, zinc, iron, copper, phosphorus, and a ton of manganese, along with vitamins B1 and B5. The combination of these nutrients will help to keep your cholesterol levels low, your blood sugar balanced, and constipation at bay.
Beauty-wise, because of the antioxidants that are in oatmeal, eating it can help to reverse any of the environmental or UV damage that's been done to your skin. And, when it comes to your hair, the copper in oats can help to prevent premature greying as the B vitamins can keep your hair moisturized. Also, if you add a little bit of honey to your oatmeal because it's a humectant, your skin can be soft and your hair will be manageable.
Try this Recipe: The Perfect Bowl of Oatmeal
3. Whole Grain Pancakes
Whole grains are grains that are literally "whole". What that breaks down to is it's a grain that still has its endosperm, germ, and bran intact (refined grains only contain the endosperm). This means that whole grains have far more nutrients in them including protein, fiber, B vitamins, zinc, and antioxidants. Whole grains also have the disease-fighting plant compounds polyphenols, stanols, and sterols. All of this works together to lower your risk of heart disease, stroke, obesity, cancer and type 2 diabetes. There are even studies indicating that whole grains can aid in preventing premature death (due to health-related issues).
The antioxidants in whole grains will protect your skin from experiencing sun damage, the zinc will make your skin glow, and the traces of the mineral selenium that's also in whole grains will increase elasticity in your skin. Your hair will benefit from whole grains because the zinc will nourish your hair follicles and heal your scalp which promotes healthy hair growth.
Try this Recipe: Whole Grain Pancakes
4. Acai Bowl
I once read that an acai bowl can be summed up as being a thick smoothie that has something on top of it like oatmeal, granola, fresh fruit, or even peanut or cashew butter. That's a pretty accurate description. The smoothie part of an acai bowl can give you the antioxidants your hair and skin need in order to produce collagen and elastin. If you put granola on top of it, that can improve your gut health and reduce breakouts. Peanut or cashew butter can give you more iron so that your hair is stronger.
Try this Recipe: Classic Acai Bowls (Vegan & Gluten-Free)
5. Unsweetened Greek Yogurt with Banana Slices
Greek yogurt, in a nutshell, is strained yogurt. What that means is it's processed in a way where a lot of water and lactose (and some minerals) are removed so that there are also less carbs and sugar. Greek yogurt contains plenty of protein, probiotics, potassium, calcium and Vitamin B12. This makes it the kind of breakfast food that will give you a boost of energy while strengthening your bones, increasing your brain function, and keeping your immune system healthy.
Because your hair is made up of mostly protein (keratin), Greek yogurt supports strong hair and length retention. Meanwhile, B12 not only aids in repairing damaged skin cells, it also helps to regulate the production of pigmentation too. What this ultimately results in is less dark spots and uneven skin tone.
Try this Recipe: Homemade Greek Yogurt
6. Lox Toast
If, like me, you prefer the kind of foods that are more brunch than breakfast, lox toast is right up your alley. For the most part, lox toast consists of salmon, cream cheese, tomato slices, and capers. Salmon is packed with omega-3 fatty acids, potassium, B vitamins, protein, and antioxidants. Cream cheese is also a great source of protein, plus it has quite a bit of vitamins A and B2 in it. Tomatoes are a fruit that is full of antioxidants, folate, and Vitamin K, while capers are also a fruit with nutrients that help to fight fungal infections, diabetes, arthritis, and even chest congestion.
The nutrients in all of these foods will make your hair stronger and your skin softer. In particular, the omega-3 in salmon can lubricate your scalp and reduce hair brittleness. When it comes to your skin, the properties in capers can reduce skin redness and inflammation, and even heal pimples and the scars that they leave behind.
Try this Recipe: Smoked Salmon and Caper Cream Cheese Toast
7. Quinoa Porridge
What exactly is porridge? Basically, it's when a grain, cereal, or legume (or a combination of all three) is boiled with water, milk, or broth. This means that oatmeal is a kind of porridge but since we've already discussed what oats can do, let's look into another kind of grain—quinoa. Not only is quinoa gluten-free and rich in protein, it contains twice as much fiber as most other grains. Some other cool things about quinoa are it has iron, magnesium, and vitamins B2, B3, and B12 which is fabulous when it comes to rebuilding muscle cells. Quinoa also has the plant compounds quercetin and kaempferol; these are great at fighting body inflammation. As a bonus, quinoa has Vitamin E in it as well.
Since quinoa is one of those rare foods that is considered to be a complete protein (because it contains all nine amino acids that our body needs), you can probably guess why it's a food that's so good for your hair. Aside from it giving your locks a protein boost, the amino acids are able to repair the damage that's done to your hair shaft. The B vitamins in the grain can reduce the appearance of age spots while giving you a glowing complexion (Vitamin B3 specifically is able to fight breakouts and skin inflammation). Also, the Vitamin E that's in quinoa can fight off free radicals so that your body can give your skin the collagen that it needs.
Try this Recipe:Vegan Quinoa Breakfast Porridge with Strawberries
8. Amaranth Porridge
Amaranth is another kind of grain that falls into the pseudocereal category. What that means is that while it's not technically a cereal grain like oats or wheat, it's oftentimes prepared like it's one. Amaranth is cool because it's a gluten-free grain that has fiber, protein, antioxidants, manganese, magnesium, iron, selenium and copper in it. If you eat amaranth on a consistent basis, it can lower bodily inflammation, lower cholesterol levels, and risk of heart disease.
Your hair will love amaranth because it contains the amino acid lysine that moisturizes your hair and prevents hair loss. Many people also find amaranth to be a grain that soothes skin, slows down the aging process, heals breakouts, and improves the overall health of your skin over time.
Try this Recipe: Amaranth Porridge with Roasted Pears
9. Egg Frittata
Eggs are good for you due to the protein that's in them. Your hair is made up of mostly protein, so of course, eggs will only benefit it. As far as your skin goes, the amino acids found in eggs can help your skin to regenerate new cells so that it appears fresh and glowing.
That said, if you've ever wondered what the difference is between an omelet and a frittata, there are actually a couple of things. First, frittatas (which means "fried" in Italian) usually consist of fillings that are put into the egg while it's in the pan (rather than folded in the center like omelets are). Also, while omelets are designed to serve only one person because frittatas are sliced into several pieces, it is able to feed a few people. And finally, frittatas are able to be enjoyed while they are hot or even at room temperature.
Now, with that breakdown out of the way—an egg frittata made this list because of some of the basic ingredients that are in one. Ingredients like milk (protein), tomato juice (antioxidants), bone broth (it promotes collagen production), and herbs like thyme leaves (they have anti-inflammatory and antibacterial properties) or veggies like spinach (it's got vitamins A, C and E in it). When you cook all of these things together, it's like having a delicious multivitamin; one that works wonders for your skin as well as your hair.
Try this Recipe: Basic Egg Frittata Recipe
10. Fresh Fruit Smoothies
Let's round this list out with fruit smoothies, shall we? Something that virtually all fruits have in common is that they are loaded with antioxidants. Something else that fruit tends to be is high in carbohydrates while being low in calories; this means they are able to provide a healthy source of energy (which means you don't have to overdo it on coffee or Red Bull) without you having to worry about packing on the pounds in the process. Nutrient-wise, most fruits contain potassium, fiber, folate, iron, and vitamins A, B, C, and E. Basically, fruits are just what your hair, skin, and nails long for. So, you can never go wrong with making yourself a fresh fruit smoothie, at least a couple of times a week. Drink up!
Try These Recipes: 21 Delicious Smoothie Recipes For When You Need A Healthy Breakfast On The Go
Feature image by Goran Bogicevic/Shutterstock
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
These Tips Will Keep Foreplay From Becoming Boring AF (No Pun Intended)
As a writer, I happen to like quotes A LOT. When it comes to the topic of sex, specifically, there used to be a page on Twitter (it’s always gonna be Twitter to me, chile) calledKinky Quotes that I would enjoy checking out from time to time. The reason why is it was good forshowcasing content like “Foreplay. Don’t rush it. Enjoy it.”
INDEED.
Okay, but what if you’ve been in a relationship for a while now, and although the foreplay is still pretty good, the real issue is that it’s also become a bit, well, boring? What do you do? First, don’t overthink it; you’re not in a position that is strange, rare, or anything to be overly concerned about. Second, there are a few things that you and your partner can do to bring a bit more spice back into the foreplay aspect of your sex life.
1. Build Up Anticipation
I’ve been working with long-term couples for a really long time now — and if there’s one thing that can tank the sex life of people who’ve been having sex for years, it’s not doing what builds up anticipation. At the end of the day, anticipation is all about giving your partner something to look forward to. Sexting does this. Sending your partner an email with a hotel reservation or some out-of-the-blue sexcation plans does this. Calling them to share something that you want to check off of your sex-themed bucket list does this.
Pretty much doing anything that lets them know that you want them to get into the headspace of getting super excited about what you have in store for them, on the sexual tip — that is some of the best foreplay that there is, y’all. So, when’s the last time that you gave your man a preview of what is to come? Hmm…
2. Get Creative with Your Nudity
Unfortunately, our culture can be so…imbalanced (let’s go with that word) when it comes to sex that many people think it’s impossible to engage in intimacy with someone for years (even decades) on end and still find it to be an absolutely wonderful and fulfilling experience. Meanwhile, there areplenty of studies to support that sex actually gets better, the longer that you are with someone (one study says that it’s around the 15-year mark when things really start to soar!). The thing that you should avoid is falling into a rut — being lazy about intimacy, looking crazy while going to bed (y’all know what I am talking about), and not “dressing up” the gift sometimes.
I can’t tell you how many husbands I have worked with who have told me that they never get tired of their wife’s body (like…ever); what they do get sick of is no lingerie or creativity when it comes to her “sexual presentation.” Date night with no drawers on. Watching television in a sheer baby doll get-up. Celebrating a goal that he’s reached with nothing but a bow on when you come to bed. You get what I mean, right? He chose you. He wants you. Get creative with your body when it comes to intimacy sometimes, though. That way, he’ll never see you coming (well…until…you know. LOL!).
3. Leave Touch Out of It (Initially)
While once reading an article on Bustle’s site about where the term “blow job” came from (it’s a semi-long explanation; you can check it outhere), there’s a sentence that says, “The roots of the term ‘blow job’ began a bit earlier than this, however — in the 17th century, to be exact, when to ‘blow’ meant to bring someone to orgasm.” One definition of blow speaks to what we do with our breath whether it’s whistling, breathing hard, or creating a steady stream of air out of our mouth.
If you do this on your partner’s erogenous zones, it can provide a very flirty yet arousing level of stimulation to where they will want you to touch them as soon as possible. Oh, and if you add some dirty words into the mix, they will damn near be ready to climax the moment even your finger touches their body. Hey, try it. I’m absolutely not exaggerating.
4. Kiss Everywhere…BUT the Mouth (Again, Initially)
Even though some people don’t like to kiss (check out “Umm, What's Up With These People Who Hate Kissing?”), the rest of us? We want it as much as possible! There isa scientific reason for why that is the case too. When you kiss someone (especially in the mouth), it releases feel-good and bonding hormones and chemicals including dopamine, oxytocin, and serotonin; not to mention the fact that it can also help to reduce stress. And while kissing does feel absolutely amazing, remember that the focus here is to “pregame” stimulation.
So, if you really want to get your man riled up, avoid his mouth (at first) and even his penis and opt for turn-on spots instead.The wetness of your mouth, the softness of your lips, and the texture of your tongue along his neck, around his ears or gently grazing his back? Girl, I’m getting a little hot ‘n bothered just talking — well, writing — about it.
5. Stay Out of the Bed
If there are two things that couples can find themselves getting really lazy about (if they’re not careful), it’s when they have sex and where. As far as the “when” goes,although reportedly, guys tend to prefer it in the morning (I mean, morning wood…makes sense) and women do late at night, most couples will admit that there is usually a time when they have it the most (especially if they’ve got young children — check out “How To Make Sex Easier (& More Fun) When You've Got Kids”) as a way of “meeting in the middle.” For example, if for you and your man,that’s 10 p.m. and it’s pretty much that way, every time, that can get to become boring, simply because no anticipation is necessary; you know what’s coming.
Same thing goes for always having sex in the bed. Even though it’s comfortable and accommodating to most sex positions, trying other places (at least for foreplay) can cultivate a feeling of newness and excitement. Whether it’s on the kitchen floor, in your car (when it’s in the garage), in the shower (check out “So, This Is How To Make Shower Sex So Much Better”), in your closet (some people really like the closeness of it) or, what appears to be most folks’ favorite spot,the living room sofa (go figure, chile) — get out of the bed sometimes. The bed is comfy, no doubt. It’s also predictable as hell.
6. Have a Foreplay Staycation
It honestly floors me, just how many married couples I know who either haven’t taken a romantic vacation in years or (what in the world?!) haven’t done it since their honeymoon. To that, I’ll just say this: there was once a study conducted of 2,000 couples. It was revealed that of those who felt like their relationship had lost its spark, 42 percent of them were able to get it back by spending some quality time together while taking a leisure trip (without the kids). To me, this makes all of the sense in the world because romantic vacations are designed to “get off of the grid” and focus, solely, on you and your partner’s needs.
So, if you are one of those couples who doesn’t have a trip, just for you and your man, on the docket for some time this year, here’s your sign that you need to figure something out — ASAP. And what if your money is tight? What should you do in the meantime? How about a foreplay staycation? Plan 24-48 hours where you and your man do nothing but kiss, lick, and touch without any penetration involved. Play sex games. Dance naked. Come up with (new) safe words. After a day or two of nothing but this, you will be ready to explode once it’s time to actually have sex with each other!
7. Play Your Own Version of “Hot, Warm, Cold”
Temperature play plays a solid role in sexual pleasure; that’s why I’ve written articles like “Hot Sex: 10 Super Sultry Reasons To Bring Wax Play Into Your Bedroom” for the platform. Anyway, aside from the fact thatit’s pretty damn hilarious that 69 degrees is the ideal room temperature for intimacy (umm, if you catch my drift), a big part of the reason why playing around with hot, warm, and cold temps is so effective is because your nerves respond,sometimes drastically so, to variations in them.
I mean, when you stop to consider that there are8,000 nerves in a clitoris and 4,000 in a penis, imagine what some ice would do during oral sex. Or, how about heating up a sex toy that’s made out of glass or metal in some boiling water, letting it cool just a bit, and running that up and down each other’s erogenous zones? If you do this while being blindfolded, there really is no telling where the peak levels of stimulation could take you!
8. Focus on Upping the Ante on Your Partner’s Stimulation (As They Do the Same for You)
I’ve already referenced the word “stimulation” a few times. To stimulate is “to rouse to action or effort, as by encouragement or pressure; incite.” Some synonyms include arouse, inspire, spark, activate, energize, enflame, support, urge — and motivate (cue Kelly Rowland’s song, "Motivation"). And so, keeping all of this in mind, when it comes to foreplay with your partner, how much effort do you put into stimulating him — into inspiring him, energizing him, motivating him…yes, sexually?
Something that I am a big-time believer of is, it’s hard to fall into a sexual rut, if the goal that BOTH PEOPLE have is to always outdo themselves, damn near every time that they come together. That said, how can you “out-inspire” him with your compliments? How can you “out-energize” him with a creative meal that’sfilled with aphrodisiacs? How can you “out-motivate” him with some new ideas that you’ve researched while you were at work?
When it comes to both foreplay and sex, “applying pressure” can be a ton of fun — when you see yourself as your own competition as far as taking your partner to new heights in the stimulation department.
9. Be Unpredictable
Unpredictable can go a lot of ways. In the context of what I’m referring to, I’m not talking about being fickle, erratic, and unreliable. Nah, what I mean is, be intentional about having a few tricks up your sleeve that your partner would never see coming.
An example of this comes from a song from a local legend here, Shannon Sanders (if you know, you know). He once wrote a song entitled “Interstate” and the intro starts off with him saying, “What you doin’? Not you. Didn’t think you were the type.” Yeah, you can read between the lines (or click on the hyperlink to the title) to get what he’s talking about yet I’m pretty sure that what made the experience, 50 times greater, is she did something that was outside of the norm. When it comes to foreplay and sex — that is typically the case. #wink
10. Switch the Energy Up
Foreplay can — and should — have different themes from time to time. One time, focus on being romantic (rose petals and toasting each other). Another time, lean into being kinky (where are your handcuffs and bondage rope?). Still, another time, discuss a fantasy that you each want to fulfill. Then play dress-up as you role play. Record (the audio) of yourselves having sex one day; then play it another day — during foreplay.
Spoon naked and talk about all of the things that you adore about each other’s bodies. Get some oral sex dice (like thesehere) and see where throwing the dice will take you. Y’all, energy is such a big part of foreplay and sex, and the more you master switching it up, the more you and your partner will look forward to coming — and cumming — together for years to come. No doubt about it, sis.
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