Biotin: A User's Manual

Bio-do or Bio-don't???

The coenzyme in all it's glory, courtesy of www.wikipedia.com

Well friends, I'm officially down and out with my first sinus infection of the season. (booooooo!) And as I sit here, wallowing in a gross pile of germs, I thought I'd talk to you a little bit about the supplement Biotin. I've had a number of clients ask me about it over the years, and I've recommended it to a number of clients over the years, but it should be explained, because it is not a panacea, and it is not for everyone.

So what is Biotin first of all?:  Biotin is what's known as a " organic coenzyme," which is really a fancy way of saying it's a vitamin. It's also known as vitamin H or B7.  It's a substance that our body naturally makes because it helps us grow cells, make fatty acids, and properly break down/absorb fats and amino acids. But it is also sold as a supplemented vitamin to take daily, as a means of boosting it in our bodies, for those who feel they may be deficient in it.

Who is deficient?: Well, actually, very few people are truly biotin deficient. Pregnant and nursing women have a higher risk of being biotin deficient which is why most prenatal vitamins contain a healthy dose of Biotin. Smoking can cause Biotin deficiency, but frankly my dears, that's gonna be the LEAST of your problems if you're addicted to cigarettes. And finally if you're on a raw egg whites diet, there's a good chance you may end up biotin deficient.

Well if most aren't deficient, why do they want to take this substance?: It's ability to grow cells and metabolize proteins makes it a real secret weapon in the fight against brittle nails and slow growing hair. Some claim that it also helps with hair thickness, though I haven't ever witnessed this. Unless it's a case of re-growing hair that fell out due to temporary sickness or pregnancy, and then it's really more down to a speeding up of what's naturally going to happen. 

What won't it help do: It won't regrow thinning hair. I'm big time sorry about this one, but if you are experiencing any form of alopecia, other than postpartum, Biotin is not going to help you to re-grow your hair. I say this with lots of love and sympathy to anyone experiencing hair loss. I've donated three times to locks of love because I just want to try to help everyone feel like they can have pretty hair <3 There are other alternatives to try but Biotin can't change genetics or reverse metabolic syndrome or balance hormones, it's just one vitamin. 

So who can use Biotin?: Well pregnant women for starters, though as previously mentioned it's probably in the vitamins you're already taking for a healthy pregnancy. I will warn those considering Biotin for cosmetic reasons, NOT to take prenatal vitamins as they contain excesses of other substances as well, which can lead to complications if you're not expecting. Just stick to the supplement of Biotin or a hair skin and nails multi. Anyone who has brittle breaking nails can try Biotin, anyone who feels they have a dull complexion, anyone who feels like their hair grows VERY SLOOOOOOWLY. 

Who shouldn't use Biotin: Well, frankly nothing detrimental is going to happen from too much Biotin. In most cases won't hurt your organs, or send your body into shock, (rare side effects: stop taking immediately and see a doctor if you develop a skin rash or sugar cravings occur) it may cause you to break out though. Yeah I know, no one tells you these things! Aren't you glad I'm here? Two good friends of mine had this reaction, and then I did too. If you already have somewhat fast growing nails and hair, and a history of somewhat problematic skin, speeding up that renewal process also speeds up your breakouts. If you're shedding and making skin cells at a breakneck pace, a lot of those cells are going to get trapped in pores regardless of washing or exfoliating, and you may produce more oil to try and clear those pores, some of which gets caught too, and well, you get where I'm going with this. So if you try it and you notice after a couple weeks you're having more problems with your skin, it might not be for you. There's a good chance if you stop taking the biotin, your skin will calm back down. Other than that, try it, see if you notice a difference in your nail strength and growth (that always seems to be the first thing it effects.) If you think it's not doing anything, then you know what, stop taking it. No big.

Ways to naturally get more Biotin without pills: For my friends like me who can't do the pills, or for anyone who prefers to get nutrients from their food. Raw egg yolks, leafy greens (particularly swiss chard,) and liver. Looking for a quick Biotin fix? Try a poached pasture organic egg on a bed of fresh organic baby spinach. Cooking the egg whites but leaving the yolk raw helps to promote Biotin absorption! 

Here's hoping this explains or clears up remaining confusion on this subject

BKBTY

Recipe: Friendsgiving Dip!

Spinach & Green Bean Dip

Let the annual parade of holiday cooking commence! I, for one, welcome it entirely. Last night I attended my first such event, a friendsgiving cocktail potluck. My all time favorite side dish for Thanksgiving is green bean casserole, so I knew I needed to create a cocktail hour hot dip out of it. Taking a somewhat basic recipe for spinach & artichoke dip, I created an entirely different entity. The results, were awesomesauce. Again for mine I tried to use organic/less processed where I could

Ingredients:

1 16 oz bag frozen spinach

1 16 oz bag frozen green beans

1 large (or two smaller) shallot

1 .88 oz bag dried wild

mushrooms (TJ's)

8 oz neufchatel or farmer cheese (low fat organic cream cheese can do in a pinch)

1 11oz container condensed cream of mushroom soup (I used the tetra packed TJ's one)

1 cup fat free (or low fat) shredded mozzarella cheese

3/4 cup grated parmesan cheese

1/2 cup chevre cheese

1/8 tsp cayenne

1/8 tsp coriander

1 tsp ground black pepper

1/2 tsp worcestershire sauce

coconut oil

*monk fruit packet

*organic spelt bread

Directions:

1. Thaw out spinach and green beans to room temp. I find the easiest way to do this is to never put them in the freezer. When I get them home I refrigerate them and then bring them to room temp when I'm ready to use them. Chop green beans into small 1/2" pieces. Think about a size needed to fit into a Tostito's scoop chip. So...small. Press spinach into colander with the back of a spoon to release extra water. 

2. Pre-heat oven to 450. Chop shallot into small rings, and using about a tbsp of coconut oil, sauté it over med-low heat until it turns a nice golden brown color.

3. While your shallot is sauteing, rinse the package of mushrooms off in warm water, then transfer to bowl. Cover with boiling water and allow to sit for a good twenty minutes to rehydrate. Tip! Save the water or broth that is created! Great for cooking, amazing flavor :)

4. In a food processor, add neufchatel cheese, chevre, mushroom soup, mushrooms (except 5 or 6), shallot (except about 1/8 cup), cayenne, black pepper, coriander, and worcestershire. Pulse until incorporated, then smooth into paste. 

5. In a large mixing bowl place green beans, spinach, creamy mixture, 3/4 cup of the mozzarella, and 1/2 cup of the parmesan. Stir until well mixed. 

6. *At this point just give it a little taste. If a slight residual bitterness remains from the green beans, add about 1/3 a packet of the monk fruit. It may not have that flavor, so this step is purely optional. Stir to mix in. Also take stock of whether you think it needs salt. All the cheeses are pretty salty, so it most likely won't, but now's the time to find out. 

7. Grease a 3 quart casserole with a little coconut oil, fill with contents of mixing bowl. Top with remaining mozzarella, shallot, mushrooms, and parmesan. Bake, uncovered, for 25 min. 

8. *this step is optional and refers to the spelt bread. If you would like hot toasted bread squares, slice bread into about 3" rectangles. (I found the easiest way to do this was to buy a sliced loaf and, 4 or 5 slices at a time, cut vertically into thirds and then horizontally in half.) Place on an ungreased cookie sheet, and toast for about 5 min. Turning once. You can (and it's much easier to) do this at the same time you're baking your dip.

Let it cool for a few minutes (it's hot!) and ENJOY!!!

BKBTY

Winter Skin!

Let the Moisture In!!!

Winter is beautiful, but what it can do to your skin gets UGLY!

Yesterday, here in NYC, we had our first morning snow! And while the temperatures will climb back into the bearable range by the weekend, I feel it's time to start talking about winter skin. For me, winter skin is the absolute worst. I mean the heat and sweat of NYC summers is awful, but nothing feels worse than tight, itchy, red, chapped, dry skin. I generally am MORE prone to breakouts in the winter due to overly dry skin, but many also deal with eczema, dandruff, flaky cracked skin on the face/hands/elbows... We all know to moisturize, and this is key, but there are other ways, just as important, and just as helpful, to aid in making the upcoming season one that's less epidermally uncomfortable. 

A Note About Links-

My links tend to be to products that are related to what I'm writing about. If you wish that I'd recommend more brands, I am, the links will take you there :)

1. The air that I breathe.....

Some of you may be lucky enough to have a central home humidity system installed. I envy you if you do. If you're like me, and you spent your life living in homes that do NOT have this luxury, then you have dry heat. Whether it's a furnace or a boiler, doesn't seem to matter, it's all very dry, and the hotter it gets in your home/apt, the dryer the air gets. That's why humidifiers can be your best friends in winter. They don't have to be hundreds of dollars from Hammacher Schlemmer, Target sells perfectly good both cold and warm air humidifiers. Placed near the bed or couch, they can really help a lot. Just be sure to give them a good weekly soak in vinegar to prevent calcium build up from the evaporated water. If you have radiators, either free standing or baseboard style, you can also try a bowl of water placed on top of them. In my current apartment, I have found this system to be a very good fit for my humidifying needs. It also is extremely cost effective and easy to clean, but be sure to only use containers of thick glass, or metal. Let's not melt or burn anything! 

2. From the Inside Out!

It's always a good idea to keep a water bottle handy all day, and to make sure you're rehydrating properly at/after the gym. I can tell you personally this week I can feel the difference during my workouts. My muscles can feel I'm more dehydrated from the weather and the heat in my building, than they have been. Supplement regular water intake with electrolyte water and coconut water on occasion to keep feeling optimal. Also keep up that fruit and veggie intake. We get most of our daily water intake from the foods we eat and in order to balance out the five coffees, two glasses of wine, and that bag of salty pita chips you couldn't stop from eating because it prevented you from bludgeoning your boss while you filed that expense report. (Heh. It happens my friend ;)  Just make sure you're also getting fresh lettuce, apples, carrots, cucumber, soaked chia seeds.... You know, high water content foods. *celery is also high in water, but sugar as well. Not the best choice if you're watching your sugars* 

3. From the Outside In!

Myself, upstate, bundled like a pro <3

Bundle up in the cold! No brainer right?!?!?! I can't tell you how many people give me the look of total confusion and repulsion at my muffled face in winter. But I can't help it, I grew up in Buffalo. WE KNOW WINTER! No, you won't look like you're going to win the most cool kid contest, but you meet up with that "cool kid" in 15 years and then see who looks awesome and who looks like "tan mom." Wind and cold can be just as harsh as too much sun. Keep those fingers and extremities mittened, scarfed, booted, etc! If you have sensitive skin, work with fabrics like silks, cottons, even fleece. But you might want to avoid wools, or other hair based natural fibers as they have a higher likelihood of causing allergy related symptoms like hives, redness, or rashes.

4. In the Kitchen-

Ok this seems simple, but it's impressive how many times I have to remind myself to do it. Think of how frequently your hands get wet in the winter, everyone's sick, you're washing/sanitizing your hands like a fiend, so do your skin a favor and use gloves when you wash the dishes. It really helps. Especially, if like so many apartment dwellers, you don't own a dishwasher and you have to do stuff by hand. Buy a two pack and keep one set at work for after lunch clean up. You'll be impressed by how much it effects your overall hydration levels. 

5. In the Bathroom-

Scale back a little on the exfoliating. It's probably time to go back to only once a week. Those oily skin body washes that may have really felt great in July? Mmmm...tell them you'll see them again in a few short months, and just use a regular body wash or soap. Avoid anything containing alcohol, particularly on your face.  I find witch hazel to be my toner of choice, but diluted apple cider vinegar can also work well. And yes, finally, but most importantly, moisturize. You probably want a separate face one (my current choice) from a body one, and maybe even a special eye one, and hand one. Feet too if you don't need traction. I find my feet get too slippery when I work out if I put moisturizer on them, but if you don't have that issue, some nice coconut butter or coconut oil is great on heels, elbows, and knees. Yeah, the very same that you cook with! Some people even swear by olive oil. Try it out, it's fun, and already in the house! Make sure to incorporate conditioner back into your beauty routine if you shrug it off in summer. Winter hair static is the worst! (If it's chronic, try a product like this or this.) 

6. In the Bedroom-

If you have really badly chapped lips, hands, or heels: Right before bed, try something really strong, like a petroleum jelly, a neosporin, or even hydrocortisone cream. Rub it in and leave it overnight while your body repairs and resets itself. Your skin will thank you.

STAY HYDRATED!

BKBTY

COOKIE!!!!

Recipe: Pumpkin Cookies

A recipe I've adapted from Betty Crocker, I make these tasty little cakey cookies every fall, and have yet to find anyone who isn't an instant fan. If you prefer more sugar and less depth in flavor, check out BC's. If want rich spicy pumpkin amazingness- stay on this page! They're easy to make and definitely one of those recipes that makes you seem like a rock star in the kitchen, even if you're really more like a groupie ;) Perfect for late September all the way through to Thanksgiving! **While I'm not specifically listing it, I like to use all organic/pasture ingredients, you can of course use what YOU prefer, my body just digests less processed foods better :)** (makes about 5 dozen tiny cookies)

Ingredients: Cookies

1/3 + 1/6 cup granulated sugar

1/3 + 1/6  cup packed brown sugar

1/2 cup unsalted butter (about room temp)

1/4 cup coconut oil (about room temp)

heaping tsp vanilla

1/2 can (from 15 oz can) pumpkin NOT PUMPKIN PIE MIX!

2 eggs 

2 1/4 cups Whole wheat flour **for GF cookies use 1 cup brown rice flour, 1 cup coconut flour, 1/4 gf oat flour, 1/2 tsp + a pinch of xanthan gum**

1 tsp baking soda

1/2 tsp salt

1tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp ground nutmeg

1/4 ground cloves

Ingredients: Frosting

1 1/2 cup powdered sugar

heaping 1/2 tsp vanilla

4-5 tbsp milk

1/6 cup unsalted butter

Directions: Cookies

1. If baking same day, preheat oven to 375F. Otherwise, in a large bowl beat sugars, butter, and vanilla for at least 5 min. Making sure to occasionally scrape the bowl, we really want the mixture "creamed." This word indirectly refers to the perforations the sugar makes in the butter. To ensure many, small, even perforations (= puffy perfect cookies) keep that mixer going for those 5 min.  

2. Beat in eggs one at a time (breaking in smaller bowl before adding to mixture if you haven't a full knack at breaking eggs well yet :) Then blend in pumpkin.

3. In a separate bowl whisk flour, soda, salt, and spices.

4. Adding a little at a time, mix dry mixture into wet mixture. Once fully incorporated, you can either start baking, or store dough tightly covered in the fridge for up to 48 hrs.

5. When ready to bake, on an ungreased cookie sheet, use a teaspoon to scoop out cookies. (about 1.5" diameter uncooked)

6. Cook for 8-10 minutes or until bottoms are just starting to brown slightly. Allow to cool fully on rack with paper towel. Cookies will keep for a week in fridge or longer in freezer. Or if you want you can frost them.

Directions for frosting:

1. add sugar (making sure to break apart any big lumps with a fork or back of spoon,) vanilla, and 3 tbsp of milk---but don't mix yet!

2. In a 1 qt sauce pan melt butter over medium-low flame, and stir continuously until color changes to light brown. It should also smell more like butterscotch rather than just butter, but not like burning... You will be able to see the solids as darker brown specs. 

3. Pour browned butter over sugar mixture and blend with mixture getting all clumps, large or small, out. At this time thin the mixture down slightly by slowly adding the remaining milk. should be runnier than frosting, but thicker than icing. 

4. To frost cookies, simply dip top of cookie into frosting and then place back on paper towel to allow frosting to set. Again cookies will keep a week or so in the fridge and much longer if frozen.

ENJOY!!!

* tip: It's a busy world. Some people prefer to do things in one go and get it out of the way, that's totes cool. But if you want, these cookies turn out just fine if you make the dough one day, refrigerate it, then bake them another day, refrigerate them, and frost them yet another day. --If that system works better with your life :)

BKBTY

Ch-Ch-Changing!!!!!!

Overdue Halloween Vid! 

 

Photos of David Bowie appear courtesy of David Bowie and RCA records. But that's me in the middle!

I apologize blogosphere for not posting this sooner. The day after the event I did this for took place, I started jury duty (bluuuuurg,) and this weekend has been the earliest I could sit to edit all the videos together--- and there was over half an hour of footage! - Which is really pittance because it took me a good 2-2.5 hours to do this the day of... 

The theme of this shindig was "Lost in Space"-space culture from the 50's-70's or thereabouts. So anything from TV, the actual space race, movies, music, all acceptable. I chose to do a version of David Bowie as Ziggy Stardust from the 1970's but more Spiders from Mars than Aladdin Sane. I figured if anyone else had thought to attempt it, there were definitely going to show up with a lightening bolt on their face. Also, in the past this gig is sort of a masquerade, so I added a bit of a glitter mask to this look that is of my own creation rather than anything I could find him wearing. 

One last note, while my hair looks green in some of the photos, that's more weird lighting in my bedroom at night. (It's green...) my hair was more of an orangey straw color from spray. (Heck no I'm not permanently coloring my hair for one night only!)

Any who, do watch, I sped it up just to keep it from being twenty minutes long, ENJOY!!!

"Ziggy Stardust" and "Oh! You Pretty Things" courtesy of David Bowie and RCA Records 

BKBTY