Hair/Scalp Problems

FOODS TO EAT MORE OF

• Fruits: Bananas, prunes, watermelon
• Vegetables: Arugula, broccoli, cabbage, cauliflower, collard greens, corn, green/yellow peppers, kale, onions, spinach, watercress, yellow squash
• Low-fat dairy products, whole grain products (especially barley), brown rice, oats
• Nuts, seeds (especially flax and sunflower) and beans
• Garlic & sea herbs
• Lean meat, poultry, fish, eggs, soy products

 
FOODS TO AVOID OR MINIMIZE

• Raw eggs

 
ESSENTIAL OILS 

• Baldness: Cedarwood, rosemary, sage (on location, bottom of feet).
• Dandruff: Cedarwood, ​lavender, rosemary, sage, tea tree (on scalp, add to shampoo).
• Dry Hair: Birch, geranium, lavender, rosemary, sandalwood (on scalp, in shampoo).
• Fragile Hair: Birch, Roman chamomile, clary sage, lavender, sandalwood, thyme (on scalp, in shampoo).
• Head Lice: Anise, eucalyptus, geranium, lavender, lemon, rosemary (bottom of feet, rub over scalp 3 times daily). 
• Head Lice:  Put a few drops of tea tree oil on a fine comb and comb hair thoroughly night and morning, and add 10-20 drops of tea tree to 1 pint of hot water and use as a final hair rinse. 

 
HERBAL

• Burdock, Chamomile, Stinging Nettle (internal and topically), Yarrow
  
• Rosemary infusions can naturally darken hair color and restore color to gray hair as well as combating dandruff. (add a few drops of oil or a cup of rosemary infusion to rinsing water after shampooing). ​
  
• Hair Loss: Dandelion, Ginger, gotu kola, ​rosemary, southernwood, stinging nettle
  
• Dandruff: Add infusions of beet juice, rosemary leaves, chamomile flowers, or stinging nettle roots to hair rinses.  
  
• Dandruff: Take strong sage tea and a little soap to wash head, rinse very well with water mixed with a little vinegar. 
  

 
NATURAL

• Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food - take in the morning).
  
• Hair Loss: Steep 4 peppermint tea bags in 3 cups boiling water for 10 minutes.  Let cool, pour onto damp hair and massage into the scalp for 5 minutes.  Rinse.  Do twice a week.
  
• Hair Loss: Rub vinegar or an egg yolk on the scalp each evening, rinse off in the morning.
  
• Dandruff: Dilute 1/4 cup honey with enough warm water to make it spreadable.  Rub it on scalp, then cover with a shower cap for 30 minutes.  Shampoo as usual.
  
• Head Lice: Cover head/hair with camphorated oil.  Cover and leave on overnight.  Shampoo out the next morning as usual. 
  
• Head Lice: Cover head/hair with mayonnaise and then cover with Saran wrap for 2 hours. ​
  

SUPPLEMENTS

• Biotin: 1,000 mcg daily (can combat excessive oiliness and flaking; take with vitamin B complex)
• Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day)
• PABA: 100 mg daily (promotes the health of the skin and scalp)
• Selenium: 200 mcg twice daily (don't exceed 600 mdg daily, higher doses may be toxic)
• Vitamin B Complex: 1 pill twice daily with food (B-50 complex with 50 mcg Vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins)
• Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Banana-Blueberry Smoothie (GF VT)

Mega-Greens Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Kiwi-Pineapple Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Strawberry Banana Smoothie (GF VT)

Mango-Banana Smoothie (GF VT)

Peach-Banana Smoothie (LC GF VT)

Tropical Smoothie (LC GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Balsamic Glazed Fish (LC GF KT)

Bean & Veggie Tacos or Burritos (VG VT)

Black Bean Burger (LC VG VT)

Breakfast Burrito (LC VT)

Cauliflower Soup Keto-Style (LC GF KT VT)

Chicken Ramen (LC GF)

Chickpea Spinach Soup (LC GF VT)

Crispy Potato-Crusted Fish (LC GF)

Deluxe Egg Salad Sandwich/Wrap (LC)

Egg Drop Soup (LC GF VT)

Fish with Dill Breading (LC)

Garlic Soup (LC GF VG VT)

Ham & Collards Soup (LC GF)

Instant Pot Chickpea Curry (LC GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Miso Soup (LC GF VG VT)

Pan-Fried Fish Fillets (LC)

Pesto Fish (LC GF KT)

Salmon with Avocado Salsa (LC GF)

Salmon with Spinach Artichoke Sauce (GF KT)

Southern Pecan Catfish (GF KT)

Spicy Black Bean Soup (LC GF VG VT)

Teriyaki Salmon (GF KT)

Tuna Wrap (LC KT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetable Curry (LC GF KT VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Balsamic-Glazed Chicken (LC GF KT)

Beef Bone Broth (LC GF)

Black Bean Soup (LC GF VG VT)

Buddha Bowl (GF VG VT)

Chicken Bone Broth (LC GF)

Chicken with Creamy Chive Sauce (LC GF KT)

Chickpea Wraps (LC VG VT)

Crumb-Topped Salmon (LC KT)

Deviled Chicken (LC KT)

Fish Fillets with Broccoli Stuffing (LC)

Fish with Garlic Sauce (LC KT)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

Healthy Scrambled Eggs (LC GF KT VT)

Lemon Chicken (LC GF KT)

Mujaddara (LC GF VG VT)

Noodles with Peanut Sauce (VG VT)

Pasta Della California (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Plum Sauce (GF)

Sesame Salmon (LC GF KT)

Soy Chicken (LC GF KT)

Spicy Breakfast Burritos

Tilapia with Balsamic Brown Butter (LC KT)

Turkey & Gravy (KT)

Vegan Jambalaya (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

Baked Pecan-Dijon Fish (LC KT)

Basil Caesar Salmon (KT)

Black Bean Bowl (LC GF)

Breaded Rosemary Chicken/Turkey (LC)

Cauliflower Ragu (LC)

Chicken Enchiladas

Chickpea Salad Sandwich (GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Curry Noodle Stir Fry (LC VG VT)

Edamame Rice Bowl (LC GF VG VT)

Fish with Bacon-Nut Butter (KT)

Garlic Chicken (LC KT)

Green Chili Soup (LC VG VT)

Herby Chicken/Turkey Wild Rice Hot Dish (LC)

Low-Cal Enchiladas (LC)

Mung Beans and Rice (LC GF VG VT)

Oven-Fried Fish (LC KT)

Pesto Chicken (LC GF KT)

Rosemary Chicken/Turkey (LC GF KT)

Salmon with Red Pepper Sauce (LC GF)

Shrimp Power Bowl (GF)

Spiced Lentil Soup (LC GF VG VT)

Spinach & Bean Pasta (LC VG VT)

Traditional Chicken/Turkey Wild Rice Casserole (LC)

Turkey Mushroom Saute (LC GF KT)

Vegetable Broth (LC GF VG VT)

White Chili (LC GF VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

BBQ Salad (LC VT)

BLT Salad (LC GF KT)

Brussels Sprouts with Cashew Sauce (GF)

Cauliflower Risotto (GF KT)

Cauliflower with Mustard Sauce (LC GF VG VT)

Collard Greens (LC GF)

Creamy Bean Francais (VT)

Farro (VG VT)

Homemade Salsa (LC GF VG VT)

Mashed Cauliflower (LC GF KT VT)

Molasses Beans (LC GF)

Pickle Deviled Eggs (LC GF KT VT)

Roasted Broccoli (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

Spinach, Mushroom & Bacon Salad (LC GF KT)

Sweet "Potato" Bake (LC GF KT VT)

Zattar Quinoa Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Broccoli Slaw (LC GF KT)

Cannellini & Arugula Salad (LC GF VG VT)

Cauliflower Salad (GF KT VT)

Cauliflower with Red Pepper Sauce (LC GF VT)

Creamed Spinach (KT VT)

Creamy Kale (LC GF KT VG VT)

Fried Cabbage (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Mexican Chopped Salad (LC GF VG VT)

Nutty Brussel Sprouts (GF KT)

Quinoa Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Kale (GF KT)

Smoky Deviled Eggs (LC GF KT)

Squash Souffle (GF VT)

​Three Bean Salad (LC GF VG VT)

Avocado Egg Salad (LC GF KT VT)

Black-Eyed Peas & Rice (GF)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Cauliflower with Jalapeno-Creamed Spinach Sauce (GF KT VT)

Chinese Peanut Salad (LC GF VG VT)

Creamed Spinach Au Gratin (KT VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Granola Bars (GF VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Red Beans & Rice (LC GF VG VT)

Roasted Cauliflower (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spicy Asian Coleslaw

Steamed Edamame (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)