Fall is famous for its harvest of fruit and vegetables but the change of the seasons also means different seafood is in and out of season.  The biggest changes are that fresh pacific salmon is harder to come by and more expensive so that we need to increasingly settle for previously frozen fish that requires more seasoning.  The cooler weather means that the danger of red tide is reduced and shellfish can be harvested wild and is cheaper in the markets.   To celebrate these changes here are three of my favorite fall seafood recipes:

• Sesame Salmon
• Clam Linguine
• Thai Red Curry Mussels

I have started adding my recipes to this site. I am trying to add healthy, seasonal recipes that are easy and quick to cook.  I would love input.

I love the look of healthy well groomed nails but don't like the hassle of maintaining a constant paint job or the toxins that are found in most nail polish removers and nail polishes. My mom asked me to give her the tools and tips to follow my nail regime.  I have put together her kit this weekend. I figured as long as I was writing up my tips for her I would share them with the world.

The following are my tips on how to maintain beautiful nails naturally and simply and how to do painted nails for special days with a minimum of toxins.

Understanding Nails
Your fingernails are composed of laminated layers of a protein called keratin that grow from the area at the base of the nail under your cuticle. As new cells grow, older cells become hard and compacted and are eventually pushed out toward your fingertips. 

This area, which is the visible portion of your nail, is known as your nail plate.  Healthy nailplates are smooth, without ridges or grooves. They're uniform in color and consistency and free of spots or discoloration. Most people have a white half moon, known as a lunula, that is most prominent on the thumb and gets more subtle as the fingers get smaller.  Not everyone has a lunula and the size or lack of a lunula doesn't isn't any indication of health.

Nails and Health
Nails can develop harmless conditions, such as vertical ridges that run from the cuticle to the tip of the nail. Vertical ridges are largely hereditary and become more prominent with age. Nails can also develop white lines or spots due to injury, but these eventually grow out with the nail.  These are annoying but not a problem.  However. if you notice recurring white spots without any precipitating injuries, there are several other causes—including the skin conditions psoriasis and eczema, or a diet that’s deficient in the mineral zinc (found in whole grains, poultry and seafood).

Other conditions can indicate actual health problems and should be addressed by a medical professional.  For example, changes in color can be a sign of serious problems.  Most discoloration, usually a yellowing, is the result of a fungal infection, which can also cause changes in texture and thickening of the nail.  Fungal infections become harder to treat the longer they go untreated so you should consult a doctor as soon as you see signs of trouble.  If you notice crumbly, white substance underneath your nail plate or any apparent lifting of the nail plate from the skin underneath it may be a yeast infection.   A bacterial infection can cause the affected nail to turn slightly green.  Both need to be treated right away especially if accompanied by any swelling, pain or redness.  These infections are most commonly picked up in nail salons but can also be caused by dirty tools at home or improper nail techniques. (More on that later).  Keeping your nails at least occasionally nude can help you spot and treat these problems earlier.

While vertical ridges are not a sign of serious health problems, horizontal ridges can be.  The body stops growing nail when under significant stress and when it starts again in causes a horizontal ridge which is usually in the same place on each nail.  You can often notice a subtle ridge to correspond with any bad cold or flu.  If you are notice a pattern of multiple ridges though it may be a sign your body is struggling with more serious underlying health issues and is something to bring up with your doctor.  Also let your doctor know at your next appointment if you have notice a abrupt weakening of other negative changes in your nail texture or thickness as these can be a sign of thyroid or liver problems. 

Take note of your nail plate color as well.  Whiteness or paleness in your nail plate is often a sign of anemia.  Dark, redness of the nail plate can be an early sign of health problems. 

The Mayo Clinic has an online slide show of nail problems that you can use for visual reference if you suspect a problem.

Keeping Nails Healthy & Strong

Your nails reflect your general heath so the first steps to keeping your nails health strong is to eat a healthy diet, keep yourself well hydrated, and get enough sleep.  You should keep in mind that it takes the average person about six months to completed grow out a nail plate so lifestyle changes both good and bad will take a while to show up at the tips of nails.   While most of the nutrients needs for nail growth are found in a good diet, your nails may also benefit from a daily multivitamin that includes boitin. 

Avoid biting your nails, cutting cuticles, or pulling on hangnails.  All of these activities not only make nails unsightly, they increase the risk of infection.  In my experience the best way to avoid nail biting (which has been a problem for me in the past) is to work at keeping your nails as well groomed and attractive as possible so you have some good motivation to stop.

Avoid using your nails at tools.  Try to keep a good tool near where you open packages to avoid temptation! 

Keep your nails clean and dry.  Use a nail brush daily, keep your nails out of chemicals as much as possible and dry your hands after washing them.  Also try to keep your nail and cuticles well moisturized each day.

Never push your cuticles past your nail plate.  Don't use dark polish without base coat or use nail polish remover more than once a week.  Never use nail polish removers that contain acetone or formaldehyde.

Try to keep nails a reasonable length.  The white tip of the nail plate should not extend beyond the reach of your nail brush.  Longer nails tend to bend and crack.  Try to keep nails relatively square with rounded tips.  This share tends to be stronger than a pointy shape.

Recommend Nail Care (1 -2 Times Per Month)
1. If necessary, using small nail scissors, clean up any ragged skin around the nail to avoid hangnails. Do not cut cuticles!

2. 
Soak hands in a small bowl of warm whole milk for several minutes. The lactic acid in milk helps remove dead cells and soften cuticles; the natural fats help replenish dry skin.

3. 
Using an angle-tipped nail stick, gently push the cuticles back toward the base of the nail, clearing the nail surface.  I recommend a soft rubber stick rather than a metal or wooden stick because it is easier to be gentle.

4. Soak nails in a cup with warm water and lemon juice for five minutes to well moisten the nails.

5. 
Using a nail file, shape nails into squares with rounded corners, which makes them more resistant to cracks and tears. To avoid misshapen or split nails, file in one direction at the top of the nail plate and avoid sawing back and forth.

6.  Use a polar block to remove any vertical ridges but don't overdue it as this thins the nail plate.

7. 
Using the grey, coarse side of a buffing block to smooth the surface of the entire surface of the nail using a side-to-side motion in preparation for buffing. 

8. Using the white smooth surface of a buffing block to buff the entire surface of nails using a side-to-side motion to get a good shine.

9. Moisten the tip of a whitening stick and run under the tip of each nail.

10. As a final step, massage cuticle wax or oil into the nails or cuticles.  Then rub hands with warm almond oil, avocado oil, or light olive oil, or apply an oil-rich hand cream.

Recommended Nail Care For Off Weeks
For weeks when you don't do the full regime described above, do the following to keep things tidy and neat.

1. Soak nails in a cup with warm water and lemon juice for three minutes to well moisten the nails.

2. 
Using a nail file, shape nails into squares with rounded corners, which makes them more resistant to cracks and tears. To avoid misshapen or split nails, file in one direction at the top of the nail plate and avoid sawing back and forth.

3. 
Using the grey, coarse side of a buffing block to smooth the surface of the entire surface of the nail using a side-to-side motion in preparation for buffing. 

4. Using the white smooth surface of a buffing block to buff the entire surface of nails using a side-to-side motion to get a good shine.

5. Moisten the tip of a whitening stick and run under the tip of each nail.

6. As a final step, massage cuticle wax or oil into the nails or cuticles.  Then rub hands with warm almond oil, avocado oil, or light olive oil, or apply an oil-rich hand cream.

Recommended Daily Care
Keep a nail file in purse, desk, and car so that you can quickly address any splits or nicks.  Rub cuticle wax into the cuticle each morning and before bed.  Use hand lotion after washing dishes, swimming, or doing other activities that keep your hands soaked in water for longer than five minutes.

Special Occasion Polish
If you do want to use nail polish for a special occasion, try to find a polish that has no phalates or other toxins.  Butters of London is a good choice.  Any polish from Europe will also be toxin free.

1.  Do the full care steps described above 1-8.

2.  Polish all nails with a clear base coat. Start with a stroke up each nail and up each side of the nail.  Let dry for 2 minutes.

3. Polish with colored polish. Start with a stroke up each nail and up each side of the nail.  Let dry for 2 minutes.

4. Polish with a top coat.  Start with a stroke up each nail and up each side of the nail.  Let dry for 2 minutes.

If you get interrupted in the process and can't allow the full period to dry your nails dip your nails into a bowl of ice water to set the polish quickly.

Tools

Small nail scissors (drug store)

Whole milk

Lemon juice
Angled nail stick/whitening Stick (drug store)

Nail file (Beauty supply - ask for one designed for natural nails)
Polar block (Beauty supply)

Buffing block (Beauty supply)

Cuticle wax (drug store - Bert's Bees)
Nail polish remover free of acetone or formaldehyde
London's nail polish