6 Foods For Strong, Long, and Gorgeous Hair


We always hear a lot of questions about how to get a beautiful beach waves ‘do. As a #TIUgirl, you know our secret weapons: K&K Sea Salt Spray, extra hold hairspray, and plenty of dry shampoo post-workout. (Check out our tutorial HERE!). But beautiful hair also comes from within! Your diet can help your tresses grow and keep them shiny and healthy.

Grab these eats and munch your way to great hair days :)


Portobello Mushrooms

Up your vitamin D intake to help grow gorgeous mermaid locks. According to a study, the vitamin can help stimulate follicle growth and prevent hair loss. Portobellos are the perfect plant-based source. Toss them into a veggie stir-fry or use the caps as buns for your burger.


Salmon delivers double the perks. It’s high in omega-3 fatty acids, which have been shown to improve hair growth and thickness. The delish fish is also packed with protein, which hair needs in order to produce keratin, the protein that makes tresses strong. Grill or bake a 5-oz. piece with lemon juice and a drizzle of olive oil.

Brazil nuts

Research shows that selenium deficiency can lead to sparse hair growth. Brazil nuts are a super selenium source, with 544 mcg per ounce. Try our ah-maze zucchini pasta with brazil nut pesto HERE!



Eggs are a triple threat: they contain protein, vitamin D, and biotin. Biotin, a B-complex vitamin, can be found in some shampoos and conditioners. The vitamin may play a role in developing hair-strengthening keratin. Bonus: research finds that biotin can help restore brittle nails. Whip up one of the eggs-cellent scrambles from the Tone It Up Nutrition Plan!

Grilled chicken

Pump some iron into your bod with chicken and other lean meats. Research finds that women with low iron levels are more likely to experience hair loss. For our vegetarian and vegan girls, stock up on iron with lentils, beans, and spinach.

Perfect Fit Protein

In addition to boosting your metabolism and helping you recover post-sweat sesh, Perfect Fit is also perfect for your locks. The organic, vegan, non-GMO formula delivers 15 grams of protein, which helps produce keratin. Sip one of our Perfect Fit Smoothies after slaying your Booty Call. How about the Coconut Kale Beauty Smoothie, cutie :) coconut-kale-beauty-smoothie

Bonus tip!

Besides munching on these delish eats, we also make sure to take a Perfect Fit Multivitamin every day. They’re packed with vitamins for gorgeous hair, including vitamins B and D and biotin. They also deliver vitamins C and E, antioxidants that help keep locks strong and shiny!


The Tone It Up Nutrition Plan has THOUSANDS of recipes to help you feel gorgeous inside and out!




    1. I never bake salmon (I find it to be awful!!), I tend to not grill it because it dries out the fish, if I knew how to blacken salmon I would; instead cook it on the stove top medium high heat 3min/side sometimes try to get it a little crispy on the outside if the pan is very hot. I marinate it in ginger, tamari & miso with a dash of maple syrup, it’s my fave!

    2. I usually take a fresh slab of salmon and add it to a casserole dish, add a dash or two of grape seed oil, lemon juice, salt, pepper and sometimes dill. I cover the casserole dish with a glass top or aluminum foil. The key is to keeping the fish moist is by keeping it covered the entire time it is cooking. I usually set the oven at 350 degrees and leave it in for at least 20 minutes or so. I honestly just check it on and off during cooking. It is done when the fish flakes easily with a fork. Hope this helps you make a great meal!

    3. Definitely go for fresh salmon if you can. My favorite way to cook is coat salmon in olive oil and salt and pepper and broil on high, about 5-8 minutes each side until desired crispiness. After I pull it out, I usually squeeze a lemon over top. Finally, you can put aluminum foil on the sheet pan to help with clean up! I usually serve with veggies and quinoa!

    4. I always cook on the stove in a non stick pan. Winter blend is maple syrup and a little soy sauce. Summer blend is on the stove with a mango salsa. Enjoy!!

    5. My fiance makes THE BEST salmon!!! And it’s super easy if you know how to grill. Get some cedar cooking planks at your grocery store (usually in the aisle with the charcoal and stuff) and soak them in water for at least an hour. Then put your salmon fillets on the planks (usually one each depending on the size of the plank and the salmon) and sprinkle with cumin and sea salt! Grill to your liking placing the cedar plank directly on the grill grates with the salmon on the planks skin side down (or flat side if skinless) and you are going to have the best grilled salmon EVA!! Works best with Atlantic Salmon or Scottish Salmon. Enjoy!!

  1. Hi ladies! What day does the Members Only e-mail come out? I joined the plan on Cyber Monday, and don’t think I’ve received any additional e-mails. Thanks!

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