Four Ways to Use Coconut Oil

In this video, I talk about coconut oil. I love this Efa Gold Coconut Oil in Pure Extra Virgin. It is also organic! There are lots of brands out there, but be sure to get extra virgin coconut oil, its the purest and smells the best.

I use coconut oil four ways, 1 cooking, 2 face masks, 3 moisturizer and 4 hair masks



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Iron Podcast!

Iron and its beauty benefits’ Script:

Hi, my name is Katelyn Quealy and I am a nutrition student at Framingham State University. I recently created a blog that is dedicated to eating for a healthy complexion and healthy hair.

Many people struggle to get enough iron into their diets. Iron is essential for our bodies and plays a big role in the health of our hair, face and even our nails.

Iron helps hair grow stronger and faster. Hair can become very dull and dry without enough iron. Iron even prevents hair loss. So if you are brushing your hair and notice a lot of hair in your brush, you may need more iron!

If you do not consume enough iron, you can become very pale, so more iron will give you a healthy glow.

Iron also promotes nail growth. It helps nails grow strong so they will not break. Nobody likes a broken nail!

If you do not take in enough iron, you may be iron deficient. Iron deficiency is called anemia.

Anemia can make you very tired and can even interfere with your memory and alertness. This is not good if you have an important meeting or a busy schedule.

So now that I have told you about the benefits of consuming iron and what happens if you do not consume enough, I will give you ideas on how to get enough iron into your diet.

Women need more iron then men; you should try to aim for 18mg of iron a day.

If you eat meat, lean meats are a sure way to get iron into your diet. If you do not eat meat, don’t worry you can still get iron from other sources!

Green leafy vegetables contain iron. I like to sauté spinach in olive oil and I make kale chips instead of potato chips.

Dried fruit contains iron. Try adding a box of raisins to your lunch. Breads and cereals are often fortified with iron, so be sure to check if your grains have iron in them! If they do not, be sure to purchase cereals that do!

Beans are a great source of iron. You can make chili, add them into your salads, or for an easy dinner, make brown rice and beans with some seasonings. It is easy, affordable and delicious!

You should try to eat some foods that contain vitamin C when you eat iron. The vitamin C helps your body use more iron. I like to pair orange juice with a fortified cereal in the morning.

To conclude, Iron boosts hair health, gives you a nice glow and promotes healthy nails. You can become very tired if you do not eat enough sources of iron. I talked about the many ways you can get into your diet, like eating lean meats, beans, fortified cereals and green leafy vegetables.

I want to thank you for listening to my first podcast, again my name is Katelyn Quealy and I am a nutrition student. I encourage you to leave me any comments or questions after listening and I encourage you to visit my blog for more information on Healthy Foods for Healthy Skin and Hair.

Thank you so much.

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Healthy Eating Tips For Women

download piktochart

This info-graphic is a very helpful guide to follow, it lists all the food groups you should include in your diet, some important nutrients, foods that should be limited and some general tips for weight management.



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Vitamin C, Essential for the Skin!

I am sure all of you have been told to drink orange juice for vitamin C to get better from a cold. Well Vitamin C is important for your skin, not just your immunity!

Vitamin C helps the body make collagen. As I posted about a month ago, collagen keeps your skin wrinkle-free, firm and beautiful!

When a person doesn’t have any vitamin C in their diet for a long time, they can develop scurvy. When I hear scurvy, I always think of pirates. Pirates and sailors developed scurvy because fruits and vegetables would spoil on long voyages; they eventually realized this and would suck on lemons and limes to prevent the skin disease. Scurvy causes thin skin because of little collagen, easy wounds, tender gums, and much more. As little as 10 mg of vitamin C can prevent scurvy.

It is recommended that you consume at least 15-120 mg/day based on your age and gender.

So where do you get vitamin C from:

Fruits,Vegetables and Organ meats

1 cup of peppers has 283 mg of vitamin C, what a great source! I love dipping raw red peppers into hummus for a healthy and quick snack.

Broccoli, citrus fruits, strawberries and grapefruits are also great sources of vitamin C.

I obtained this information from: Krause’s Food and the Nutrition Care Process by L. Kathleen Mahan, Silvia Escott-Stump and Janice L. Raymond

For more information about scurvy and pirates click here



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Blueberries Are Great For Your Skin!

Breakfast Cereal 3

I love blueberries, which is why I decided to use a picture of blueberries as my blog photo!

As a child, my family hiked in Acadia National Park every summer. My favorite part of the hike was eating the wild blueberries at the top of the mountain. Every August, I pick my own blueberries at a farm located close to my house. Besides loving the taste of blueberries, I also love how good they are for me.

Blueberries increase blood flow, which gives your face a natural glow. Blueberries get their color from the same nutrients that shield your face from sun damage. The nutrients found in blueberries also keep your face firm and young looking, which means less wrinkles! For more information on blueberries and their skin benefits, click here.

You should try to eat at least 2 to servings of fruit a day for maximum health benefits. A ½ cup is the serving for fresh fruits (like blueberries) and ¼ cup is the serving for dried fruits.

My favorite way to eat blueberries is by making blueberry oatmeal in the morning. I boil a cup of milk then add ½ cup of oats to the milk and reduce the heat to low while stirring to prevent clumps. I then add a sweetener, usually brown sugar or agave nectar. The last step is to add a big handful of fresh or frozen blueberries. Sometimes I slice a banana into the oatmeal as well. It is a very delicious breakfast that gets you going in the morning.

Thank you,



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Dark Chocolate benefits

chocolate chips

Besides being yummy and satisfying, dark chocolate offers many health benefits. The nutrients in dark chocolate actually absorb UV-light. This means that your skin is better protected from harmful rays of the sun. Dark chocolate also increases blood flow to give you a glowing complexion. The nutrients in dark chocolate also hydrate your skin. Just remember, the darker the chocolate, the more nutrients it has! I love buying Lindt Dark Chocolate Bars with 70% cocoa.

You may notice that after you eat some dark chocolate you feel happy. That is because dark chocolate releases feel good hormones, called endorphins. The nutrients in dark chocolate even decrease your risk of heart disease. Just eat it in moderation.

Looking for an easy dark chocolate dessert recipe? I love this brownie recipe that uses NESTLÉ® TOLL HOUSE® Dark Chocolate Morsels.Recipe 

I usually buy two packages of the dark chocolate chips and I use the rest to make chocolate covered strawberries. Berries are also great for our skin! Here is how:

1) Melt 1 cup of chips in the microwave, thirty seconds at a time.

2) When the chocolate is smooth, dip the strawberries in it. Anywhere from 10-18 depending on how much chocolate you want on them (Be sure that the strawberries are dry)

3) Cover a dish with parchment paper and put the strawberries on it.

4) I put the strawberries in the refrigerator for about a half an hour and then serve.

For more detailed chocolate covered strawberry directions click here

Want more information on dark chocolate benefits? Click here



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Diet and Acne

I am sure many of you have heard people say, “Don’t eat fast food, it will give you acne” well, those sayings may just have some truth in them! An article published in the Journal of the Academy of Nutrition and Dietetics found that there is a relationship between a person’s diet and acne. Do not worry too much though, the research suggests that a diet alone cannot cause acne, but a person’s diet can certainly promote and aggravate blemishes.

You are probably wondering what type of diet influences acne? The research suggests that eating foods that raise you blood sugar drastically/quickly and eating a large amount of dairy can increase acne.

Foods like white bread, white pasta, white rice and baked goods tend to raise your blood sugar. Stick to whole grains and foods with fiber to decrease the spike in blood sugar. If you are craving that muffin, have another food item with it, such as milk to balance the increase of blood sugar from the muffin. Click here for more information on blood sugar and foods that increase it.

Also do not stop eating dairy; dairy is very good for your bones and even your blood pressure.

Eating three cups of dairy a day is a good place to start. You may consume more or less depending on your energy needs. Just opt for lower-fat dairy items such as skim or 1% milk, fat-free or low-fat yogurt and low-fat cheese. Click here for more information about your dairy needs and why it is important for your diet.

For more information on this study click here:

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