Tag Archives: protein

Thicken your hair in seconds with this wonder product. Also a must have Kit product for Hair & Make-up Artists!

I was contacted by a company called KeraFiber, which has recently launched in the UK (although they have been very successful in the USA for years).Thicken Hair, Thinning Hair, Makeup Artist, Hair Dresser, Keratin, Hair, Protein, Kerafiber, Must have

In case you haven’t heard of the product yet, let me tell you, it is genius! It is made from natural keratin  protein fibres, which is the same protein your hair is made out of, making it virtually undetectable once applied, unlike similar talc/powder based powders.

Thicken Hair, Thinning Hair, Makeup Artist, Hair Dresser, Keratin, Hair, Protein, Kerafiber, Must haveFor me this product has two great benefits and uses. The first is on a personal level as a few months back, out of nowhere, I started losing my hair. I have lost about 40% of my hair, making it noticeably thin. I already had fine hair so when I started losing it, it really wasn’t easy to hide. I was sent KeraFiber in black to try out. To be honest when I first tapped some of the powder out on my hand, my first impression was that it was so fine and I couldn’t see it making much difference. However, I was very pleasantly surprised. It definitely made a big difference. My only issue was that I needed to put quite a bit on to notice a big difference, but at the same time, the protein fibres are so small that it isn’t noticeable that I have a lot of powder on my hair.

I was also sent the grey colour to try out on some of my clients and family etc. It Thicken Hair, Thinning Hair, Makeup Artist, Hair Dresser, Keratin, Hair, Protein, Kerafiber, Must havedid make a difference and the hair appeared much fuller and thicker. My only issue with the grey is that it is more difficult to get a realistic colour. I think you would need to mix the grey with another colour to get it to suit and look natural, but still very effective.

If you are worried about thinning hair it is definitely worth giving the product a try. The bottles of KeraFiber come in two sizes 12g (£19.95) and 28g (£29.95). It comes in 9 different colours. Follow up with the KeraFiber Hair Spray (£5.95) which is designed to increase the bond between the hair  and the fibers.

Apart from personal use, I find this a really great product to use for work. In Theatre and Film, I constantly have to make cast members appear either older or younger. I have used some different coloured hairsprays designed to age cast members. But they can look very false and you also have to be very careful if the camera is shooting close up to the person. Then I tried KeraFiber, it can change the colour of the hair while remaining totally natural looking and because of how thin the fibre powder is, it is totally un-detectible to the camera. So if you are a hair / makeup artist, it is definitely worth having a few bottles of this product in your kit box.Thicken Hair, Thinning Hair, Makeup Artist, Hair Dresser, Keratin, Hair, Protein, Kerafiber, Must haveFor a product which has clearly had years of research, I was pleasantly surprised by the price. I was expecting it to be much more expensive.

Visit the KeraFiber website (www.kerafiber.com) which is packed full of information and videos of the product in action.

Calorie Counting – The Catch

A recent post of mine discussed the use of the great food tracking app, My Fitness Pal, to keep an eye on what you’re eating – particularly if you’re monitoring your calories day to day. Following on from this, I thought it was only responsible to write a sequel post, delving into the big bad world of those calories themselves.

The science is simple: energy in = energy out


Energy in is made up of the food (and drink) we consume that fuels us in the form of calories. It is then expended through our physical movements – exercising, fidgeting, breathing and even sleeping. If more energy is burned than is consumed, you’ll lose weight; or if you ate a few too many eggs at Easter without hitting the gym quite enough, you’re probably going to find that your jeans are that bit tighter than they were before. People are quick to follow this logic when they’re looking to shed a few pounds for the summer – eat fewer calories to lose weight.

There are a huge number of calorie calculators online where you can enter your height, weight and activity level. They’ll then give you an estimate of the number of calories you should have each day in order to lose/maintain or gain weight. Once you have this, you can then start monitoring your daily intake.

Sounds like a flawless plan, no? Except there’s one teeny tiny catch….

Not all calories are equal.  

A quick science lesson here for you (and one that I’ve spent a lot of time researching myself lately). Your food is fundamentally formed of carbohydrates, proteins and fats. These are known as macronutrients.

Carbs = 4 calories per gram
Protein  = 4 calories per gram
Fat = 9 calories per gram

When you hear people talking about a ‘balanced diet’, this means getting enough of each macronutrient in your daily food total to ensure that your body can function effectively; a good starting place for this is a rough 40:40:20 ratio. Unfortunately, the modern diet often leaves us with too much of one, and not enough of the other, leaving us tired, sluggish and often carrying a bit too much around the middle.


Carbohydrates are what give us energy and can be found in all of my favourite foods…bread, pasta, rice, fruit….in fact almost everything contains some amount of carbs. These tend to make up the bulk of the average diet; however, this often means that your diet is lacking in the other key macros. We’ve all seen the ‘success’ of low/no carb diets like Atkins, but look at the percentage of your diet that is currently made up of carbs (up to 80% in some cases). If you suddenly cut this out, you’re leaving yourself with a huge calorie deficit – no wonder people drop weight fast! You’ll also find your metabolism will be wrecked.

Protein 1

Protein is what your body uses for muscle repair and growth. The average guidelines say your diet should consist of 0.7-1g protein per pound of bodyweight. Body builders will often include 1-2g per lb because of all the lean muscle they’re looking to build and maintain. Depending on your training schedule you may well need a higher amount of protein. If you’re hungry all the time, you should look at upping it as it’s what will keep you fuller for longer. A protein filled breakfast is more likely to see you through till lunchtime than a bowl of sugary cereal! A lack of sufficient protein also means that if you’re training, your body won’t be able to repair your muscles, and this is when you start to lose lean muscle.


Fats help your body to function, and contrary to popular belief it’s not all evil and should make up 20-35% of your daily calorie intake. There are still good and bad fats, and too little fat in your diet at all can lead to vitamin deficiencies, food cravings, cardiovascular problems and emotional issues. Obviously too much fat in your diet can lead to too much fat on your body, but make sure you hit the right amount. Some good fat sources include olive oil, eggs, nuts, fish and avocadoes.

When you’re purely tracking just calories, none of this comes into consideration. Say you’re on a 1600 calorie a day diet – you could live on a diet of cereal, pasta, chocolate, take out, fizzy drinks, but in smaller amounts. Technically each day you may well be within your calorie limit but there’ll be far less nutrition, and your body will suffer for it (struggle getting up? mid afternoon slump? Starving an hour after eating?). You definitely won’t be looking good either – ever heard of the term ‘skinny fat’? No lean muscle or definition, no bum, and a dangerous amount of fat lining the organs!

Macro counting has also been termed ‘flexible dieting’ – as it’s not as extreme as clean eating all the time (nothing processed, nothing refined etc etc) you can still factor in some of the treats you love, as long as they’re within your macro limit. This is a big deal for keeping your sanity in check! In theory this sounds like you could eat what you want ALL the time, but hitting your numbers while living on junk food is almost impossible. Trying to make as much of your diet healthy with as many micronutrients as possible (vitamins & minerals) will help you feel and look your best.

For the next few days I’m planning on tracking my macros– My Fitness Pal allows you to view your macro amount when you track your food, and it’s already proved interesting for me. I’ve calculated the daily calories I need and then worked out the macro split. My protein intake was definitely too low (I’m full all the time at the moment!) and it’s been an education on the composition of some of my favourite foods, especially some that people like to shout about as being ‘great sources of protein (yes…but how much fat is there too?). It’s a fine art…the ratios that work for some people may not work for others, but it’s about playing around with what works best for you.

The maths works – if you’re hitting your macro target each day, you will automatically be at your correct calorie limit, and you’ll know the breakdown of what you have will be what your body needs! It’s about eating smart, not less. Quality, not quantity.



Breakfast: The Most Important Meal of Your Day

My last post was about how important your sleep is – hope you’ve all slept a little better after reading it.  This articles is going to focus on one of the first things we do after we wake up in the morning – breakfast.

Breakfast 1All my life I’ve been told that breakfast is the most important meal of the day, and studies show that there is growing evidence that this is true. Unfortunately, when I was little my mother never had time to make breakfast for me so often my breakfast consisted of 4 home made donuts filled with huge amounts of jam and washed down with a glass of milk  – I must admit it was bliss.

Now I know what you’re thinking – gosh, that sounds very unhealthy.  Well… it might have been but I loved it. These food memories come from one of the best times of my life – donuts, 2 school dinners in the canteen and sports all afternoon – both during school and after.  This was my thing.

Throughout my life, I’ve never had a regular time set aside to eat breakfast or had something in particular that I’ve always eaten for breakfast.  My eating habits have generally varied depending on the type of job I’ve been doing, the weather and my appetite. Sometimes I found that that if I ate a heavy breakfast I would feel sluggish all day.

Increasingly, I’ve found that it’s crucial that I make time for a breakfast that consists of high energy, slow release foods and that it’s tailored to the day I will be having.  There are also some high protein, big staying power breakfasts out there that have been designed for those of you, like me, who are leading crazy, fast paced lives, always on the go.

Many of us grab breakfast on the run – a pot of porridge for the chain coffee shop near work, or get a pancake as we pass our favorite bakery or have got used to team breakfasts at work.  There’s nothing wrong with getting breakfast on the move but it’s important to make smart choices so that we are set up for the rest of the day.

These are my top five breakfasts for every occasion:

  •   1.   The Lazy Bliss: a home made Ulster fry: 2 steak sausages, 1 potato bread, 1 pancake, 2 fried eggs, fried scallions with vine small tomatoes and chili and jalapeno relish – the perfect weekend brekkie
  •   2.   The Early Riser: a pot of muesli filled with fresh fruit, drowned in hot milk and honey – something to put a spring back in your step during the early hours
  •   3. Sweet Memories: toasted pancakes with cheese and jam accompanied by glass of cold milk – a comforting breakfast
  •   4. The Energy Booster: a fruit smoothie made with special polish yoghurt (kefir or maslanka) or natural Greek yoghurt, fresh fruits (bananas, blue berries, black berries, straw berries, etc.) – this is a breakfast to help those little grey cells kick into action – to make it sweeter you can add small spoon of sugar or honey
  •   5. A Scrambled Adventure: as the name suggests, the main part of this breakfast is scrambled eggs but with a twist – I make them either with some of the following: fresh cream and onions; fresh tomatoes; polish ham, sausage, peppers, scallions and parsley; parmesan cheese, peppers, pumpkin seeds and onion.

Hungry?  I know I am! Remember, the most important thing is to be happy and to see a healthy breakfast as an essential part of your daily eating schedule.