we've all heard...

"If you want healthy hair, be sure to brush 100 strokes a day."

But quite the opposite is true; the less you brush your hair, the better.

When the "100 strokes a day" method first materialized, people washed their hair with soap just once each month, or once every three weeks if they were wealthy and had a lot of time on their hands. Serious brushing was needed each day to remove dead skin from the scalp and to evenly distribute the scalp oils down the hair shaft. Without brushing so many strokes a day, this oil and debris would have built up on the scalp, leaving the hair looking dirty and unkempt. In addition, the ends would have become dry and brittle unless a substitute oil were applied. And, since scalp massage wasn't widely practiced, circulation to the scalp would have been diminished, seriously hampering healthy growth.

Fortunately, today we wash our hair much more frequently, and with slightly acidic shampoos that don't swell the hair shaft and cause cuticle damage. We also have a plethora of conditioners, both rinse-out and leave-in, that fortify and protect our strands.

Too Much Brushing
The greatest damage we do to our hair on a day-to-day basis is too much brushing.

Excessive brushing wears away the hair's cuticle - its protective covering. The cuticle becomes "roughed up" and catches on other hairs, causing mats and tangles. If the cuticle continues to erode, the inner cortex will be exposed and wear down, seriously weakening the hair. Once the cortex goes, the hair is likely to split and break off.

Choose a Comb
For women with shoulder-length and longer hair, and especially those who chemically process their hair, it's best to use a brush only when you absolutely must. Instead, invest in a wide-tooth comb that's perfectly smooth. Use the comb anytime you would normally use a brush - to detangle, style, or to "comb out" before bed. Be very gentle, and always start combing from the bottom of your hair and work your way up as you undo any snarls.

When combing your hair, you're more likely to take your time instead of "ripping" through it like you would with a brush. That's because a comb won't slide through tangles, even with a lot of force, like with a brush. You have to gently work out the tangle, which is ultimately better for your hair.

Scalp Massage
Scalp massage is much more effective than brushing for promoting circulation, plus it doesn't affect the hair shaft if done properly. To encourage hair growth, be sure to massage with a mixture of thyme, rosemary, lavender, and cedarwood essential oils in a carrier oil such as grapeseed or jojoba. With regular use, this mix has been proven to correct temporary hair loss and promote new growth (Archives of Dermatology, 1998; 134:1349-1352).

Since the only way to "repair" split or severely damaged hair is to cut, it makes sense to prevent the problem in the first place. The first step is simple: ban the brush and opt for a wide-tooth comb instead.

today i did the stairmaster for 45 minutes and then swam for 1.5 hours.
i had egg salad for lunch no bread and light mayonnaise
i had two apples
i had 12 cookies
japanese snacks 150 calories
6 strawberries
small piece of cake