Want to add more variety and spice to your life? Consider becoming a flexitarian, which involves regularly fitting meatless meals into your diet. Also called “sometime vegetarians” or “temporary vegetarians,” flexitarians enjoy the health benefits of vegetables, legumes, grains, seeds and nuts without forsaking the meat, fish and poultry columns of the menu.

Planet-friendly Benefits of Vegetables
In her weekly newsletter, Goop, Gwyneth Paltrow recently touted the benefits of Meat Free Mondays, a campaign launched by Paul McCartney in the United Kingdom. Going meat-free one day a week is a painless way for people to “do their bit” for the environment, according to the ex-Beatle.  

Consider that it takes about 634 gallons of freshwater to produce a single 5.2 ounce burger patty, but the same amount of tofu requires only 143 gallons. Or that about 40 calories of fossil fuel energy go into every calorie of beef protein, whereas a calorie of corn is produced with just 2.2 calories of energy. As Mark Bittman puts it in his book Food Matters: A Guide to Conscious Eating, a steak dinner for the typical family of four uses about the same amount of energy as driving around for three hours in an SUV while you’ve left the lights on back home.

Beauty Benefits of Vegetables
The Meat Free Mondays movement (a sister campaign here in the U.S. is called Meatless Monday) is really about the foods you discover as you put together meals of plant-based ingredients. “It’s amazingly easy to take one day in your week and not eat meat,” says McCartney. “When you think about it, there are so many great alternatives. For instance, in Italian cooking, so many of the dishes are vegetarian already, and Thai and Chinese cuisine are the same. All it means is that you have to think a bit about what you’ll eat that day, but it’s a fun challenge.”

There’s a beauty benefit to vegetarian meals too. Protein is found in every cell, organ and tissue in our bodies and is essential to glossy hair, radiant skin and strong nails. Vegetarian sources of protein -- beans, nuts, lentils, peas, soybeans, and whole grains such as quinoa and kasha -- give you the beauty boost without the fat of animal proteins. A cup of cooked lentils, for example, contains 18 grams of protein but less than 1 gram of fat. Three ounces of porterhouse steak, in comparison, have 19 grams of protein and a whoping 22 grams of fat, according to The Harvard School of Public Health.

Tips From Paltrow’s Chef
Lee Gross, who was once Paltrow’s personal chef and still cooks for her from time to time, says, “consuming a largely vegetarian diet gives me a feeling of lightness and euphoria that I don’t find in a meat-based diet.” Celebrities seem to relish the high of lotus root and tofu as well. Gross is the consulting chef to M Cafe, a trio of contemporary macrobiotic eateries in Los Angeles, where Drew Barrymore, Renee Zellweger, Eva Longoria, Kirsten Dunst, Maggie Gyllenhaal and Reese Witherspoon regularly dine on dishes like tempeh wraps, shitake-avocado sushi rolls and green kale lemonade. 

A Recipe for You
A favorite on M Chaya’s spring menu, the chickpea and dandelion salad below features dandelion greens, which are slightly bitter and astringent and “balance the richness of the lemon-tahini dressing and frizzled onions beautifully,” says Gross. Feel free to substitute arugula, mache or any other spring greens. And either almond butter or peanut butter can be swapped for the sesame tahini.

Chickpea and Dandelion Salad

Salad Ingredients

15-ounce can organic chickpeas, drained

1/2 cup red Bhutanese rice (or long-grain brown rice), cooked

1 cup celery hearts and inside leaves, sliced thin

1 1/2 cups fresh dandelion greens, washed well, dried and chopped

1/4 cup frizzled onions (recipe follows)

Tahini-lemon dressing (recipe follows)

Sea salt

Freshly ground black pepper

Tahini-lemon Dressing Ingredients

1/4 cup sesame tahini

1 cup extra-virgin olive oil

3/4 cup fresh lemon juice

1 teaspoon fresh garlic, minced

3/4 teaspoon ground cumin

Pinch cayenne pepper

1/2 teaspoon sea salt

Pinch freshly ground black pepper

To make dressing:
Combine all ingredients in mixing bowl. Adjust dressing with additional sea salt, black pepper or lemon juice, to taste.

To make frizzled onions:
Slice one yellow onion into paper-thin half-moons. Heat 3 tablespoons olive oil in frypan and add onions. Fry onions over medium heat until they are golden-brown and “frizzled.” Transfer to absorbent towel to drain excess oil. Season with sea salt and reserve.

To assemble salad:

1. Combine chickpeas, cooked rice, celery hearts and dandelion greens in mixing bowl.

2. Add 2 to 3 tablespoons of frizzled onions to bowl.

3. Moisten salad with about 1/4 cup tahini-lemon dressing and mix well to combine.

4. Taste salad and adjust with additional dressing, sea salt and black pepper as needed.

5. Transfer salad to serving bowl or platter; drizzle additional dressing, if desired, and garnish with additional frizzled onions.

If you’ve ever been baffled by all the different styling aids on the shelves and wondered which ones you actually need, you’re not alone. “Any time someone finds out I’m a hairstylist, I end up surrounded by women with questions about products,” says Lisa Chiccine, owner of the Lisa Chiccine Salon in New York City. Here, Chiccine and David Rhys of Jet Rhys Salon in San Diego look beyond the label to demystify what’s inside the bottle.

Hair Spray
“It will put a nice hold on an elaborate style and lock in a look,” says Rhys. “It also helps refresh a look throughout the day.” Be aware that different types of hair sprays, such as flexible and maximum hold, deliver very different results. Higher-octane sprays (generally in aerosol form) are going to give you longer-lasting, stiffer hold and volume while locking out humidity. A flexible spray (in plastic bottles or aerosol cans) gives you more control and hair that still feels soft to the touch.

Style benefit: Hold, control, volume
Best for: All hair types and styles
How much to use: One to two pumps applied wherever you want to achieve hold. With sprays, you can be generous since they will disperse evenly
How to use: Hold bottle several inches from head to get even distribution, and spray on dry hair

Thickening Spray/Root Booster/Volumizer
“Before a blow-dry, this will give your hair body that will sustain itself all day,” says Rhys. 

Style benefit: Volume
Best for: Fine or straight hair
How much to use: Apply one to two pumps per section
How to use: Spray at the root and work into scalp with fingertips, then mist once over the rest of your hair

Texturizing Spray
“A texture spray makes hair stick together,” explains Chiccine. “You don’t want to see clumps, so less is more.”

Style benefit: Defines waves, curls and reduces frizz and flyaways
Best for: Wavy, curly and/or thick hair
How much to use: Five to six spritzes
How to use: Spray damp hair evenly from mid-shaft to ends of hair, then scrunch

Styling Cream/Styling Lotion/Curl Cream
“These are light and versatile and amazing as blow-drying aids for that non-product feel,” says Rhys. “They are also wonderful finishing products to show off layers and movement.”

Style benefit: Definition and separation
Best for: All hair types, but especially good for short, layered and curly hair
How much to use: A nickel-sized blob for creams, and two to three pumps for lotions/liquids
How to use: Work through hands, then run evenly all over damp or dry hair

Wax
“This is the heaviest product there is,” says Chiccine. “It takes just the tiniest amount of wax to create texture, and it’s best-suited for thicker hair.”

Style benefit: Texture, piecey look, spikiness
Best for: Thick hair, especially shorter pieces
How much to use: A baby pea-size dab
How to use: Spread between fingers, then pinch onto the ends of hair

Gel
“Ideal for short cuts, gel is good to mix with paste for a defined style that’s not sticky,” says Chiccine.

Style benefit: Volume, hold, control, texture
Best for: All hair types, but especially short styles
How much to use: A nickel-sized dollop
How to use: Apply evenly to damp hair

Mousse
A hair care staple for years, mousse has come a long way. “Like gel, it’s evolved into touchable, brushable, non-flaking goodness,” Rhys says. There are different formulations (some thicker and some lighter) to help you achieve different looks -- lift at the roots, all-over thickness, curl definition, tousled “scrunched” waves.

Style benefit: Volume, hold, definition
Best for: All hair types, but especially thin or fine hair
How much to use: A golf ball-sized dollop
How to use: Apply evenly to wet hair

Shine Serum
“Everyone needs shine,” says Chiccine. “Serums seal the cuticle layer to deliver maximum sheen, which is great for sleek looks.”

Style benefit: Shine, curl control, heat protection|
Best for: All hair types, but especially frizzy or coarse hair
How much to use: A pea-sized dab. Too much will make even clean hair look dirty and weighed down,” says Chiccine
How to use: Rub between fingers and run over wet or dry hair from midshaft to ends

Frizz Cream
“If you dislike the syrupy texture of serum, try the creamier, weightless version known as frizz cream,” says Chiccine.

Style benefit: Same as a serum but lighter and less likely to weigh down hair
Best for: All hair types, but especially frizzy or coarse hair
How much to use: Start with a pea-sized dab and add more as needed
How to use: Rub between fingers and run over wet or dry hair from midshaft to ends

Photo: @iStockphoto.com/Squaredpixels

Resolved: You’re going to show off your most beautiful skin and gleaming hair in 2012. And you don’t need to overhaul your entire beauty regimen or invest in a ton of new products to achieve this. Just launch the new year with these seven simple steps.

1. Make sure your daily skin-care regimen includes the three essentials: a broad-spectrum sunscreen with an SPF of 30 or higher; an antioxidant serum or lotion with ingredients like vitamin C, green tea or coffeeberry; and a wrinkle-reducing retinol cream or gel. “The antioxidant and sunscreen will defend and protect your skin during the day,” says New York City–based dermatologist Linda K. Franks, “and the nighttime retinol will switch your skin to the offensive mode, producing new cells and collagen to keep your complexion looking young.”

2. Cleanse your skin every single night -- late Saturday nights and stressful weeknights included. Going to sleep with the day’s accumulation of grime, dead skin cells and makeup clogging your pores can lead to the growth of acne bacteria and “those nasty big red craters,” says Adam Friedman, director of dermatologic research at New York City’s Albert Einstein College of Medicine.

3. Practice good skin hygiene. If you find yourself breaking out on the side of your face where you hold your cell phone, switch to an earpiece or clean your phone with an oil-free wipe once a day to make sure you’re not transferring grime to your skin. Plus, be mindful of not touching your skin when you’re eating greasy food, like French fries or pizza. “It may not be the oils you’re ingesting that are causing breakouts,” says New York City–based dermatologist Jody Levine, “but the oils that you’re introducing to the surface of your skin with your fingertips.”

4. Choose products that are the perfect match for your skin and hair. Beauty and hair-care companies now offer lines that are formulated specially for specific skin and hair types. Take advantage of these. The acne wash that has helped clear up your best friend’s breakouts may leave you flaky if your own skin tends to dry out easily. Likewise, the ingredients that help keep medium or thick hair frizz-free can weigh down finer locks. The right hair products will not only make styling easier, but also help protect your hair against damage, such as split ends or color fading, says Jeni Thomas, a research scientist on hair and scalp health for Pantene.

5. Baby your tresses. Use a wide-tooth comb to get the tangles out of wet hair. Cut down on the brushing; those mythical 100 strokes a night can actually lead to breakage and split ends. If you wear your hair in a ponytail, use seamless elastics and ease -- don’t rip -- the elastic out when you take your pony down.

6. Cool it with hot styling tools. Switch to a lower setting when you use flat irons, curling irons and hair-dryers. “Some high settings can exceed the boiling point of water,” says Thomas, “and may be far hotter than you need to achieve your style.” Always use a heat-protectant spray, and if your hair is looking scorched, consider moisturizing versions of your favorite shampoo and conditioner.

7. Dye your hair, without killing it. If you color your hair, choose a shampoo and a conditioner that are designed especially to restore the health of chemically treated hair. Bleach can be especially tough on hair, so if you’re going lighter, focus on roots rather than pulling the color through the entire length of your strands every time you need a touch-up. Whether you color your hair in your bathroom or at the salon, it’s best to stay within a couple of shades of your natural color. Be cautious about chemically straightening your hair if you already color it. Instead, consider a cut that works with your hair’s natural texture and use products, rather then chemical treatments, to smooth your locks.

Next to the LBD (little black dress), a glamorous hairdo is the most essential element of your holiday look. Don’t fret: mastering a polished party ’do doesn’t require a trip to the salon or a lot of practice.

Here are simple steps to three gorgeous holiday hairstyles from Janine Jarman, a onetime competitor on the reality show “Shear Genius” and owner of the Hairroin Salon in Hollywood. Trust Jarman to infuse your party look with sexy polish: She’s styled the hair of The Pussycat Dolls, Britney Spears, Christina Applegate and Carmen Electra.

Easy as these looks are to achieve, they do involve lots of teasing and hot tools, so you’ll want to make sure you treat your hair to a deep-conditioning treatment once a week, as well as a rinse-out conditioner each time you shampoo. And be sure to apply a heat-protection spray whenever you use a blow-dryer, flat iron or curling iron.

Look No. 1: Messy Bun
1. Starting with clean -- or better yet, day-old -- hair, section your tresses with alligator clips. Using a three-barrel waver, take 1-inch sections of your hair and -- beginning at the roots -- press the hair into the waver. Hold for three full seconds. Overlapping slightly so you don’t leave gaps, work your way down to your ends.

If you don’t have a waver, wash your hair the night before. Towel-dry, apply a texturizing styling product, twist into a loose braid and sleep on the braid overnight. When you undo your hair the next day, rake your fingers gently through the curls.

2. Apply a workable hair spray to your hair, running your fingers through the waves to reach the layers underneath.

3. Pull your hair softly to the nape of your neck. Secure with a ponytail hook or a Bobby Band (a combination of a bobby pin and an elastic).

4. Twist the low ponytail to the right, coiling it softy around the Bobby Band or hook. Secure with hairpins.

5. Go through the bun and pull it slightly apart with your fingers. “Some hairs will come loose, and that’s fine,” says Jarman. “You don’t want the look to be tight and contrived.”

6. Mist lightly with your working hair spray.

Look No. 2: The Chignon
This style, which is a knotted variation of the bun, can be worn to the side, at the nape or higher up on the back of your head. “It’s great for every face shape, whether or not you have a fringe,” says Jarman.

1. Blow-dry your hair, using a volumizing mousse to add lots of body.

2. Parting your hair in the center, on the side or sweeping it straight back, gather it into a low ponytail. Secure with an elastic.

3. Split your ponytail into two sections. Tie each section into as many chain knots (like a shoelace) as your hair permits. Pin the knots into the base of the pony with bobby pins. If your hair is too short to knot, simply twist and pin around the hub of the pony, or attach a ponytail hair extension. Don’t worry if some hair sprouts from the knots or twists; it’s part of the sexy undone look.

4. Spritz with light-hold hair spray.

Look No. 3: Loose and Adorned
1. Set your hair with hot rollers. To add extra volume, backcomb your hair before putting it into rollers.

2. Remove rollers when they’re completely cool (about 15 to 20 minutes). Brush your hair with a soft brush so the curls connect, creating one soft, voluminous look.

3. Place a decorative headband -- bejeweled, metallic or feathered -- about 1 inch to 1 1/2 inch away from your hairline. If you choose very thin headbands, you can wear two or three in contrasting colors. Gently nudge the headband forward a smidgen to create a little volume in the front of the band.

4. Finish with a light mist of working hair spray.

Photo Credit: Getty Images

Are you noticing split ends, frizz and a general lackluster lankness to your flowing tresses? That’s no surprise. “Long hair is often damaged simply because it’s been around longer and exposed to more daily wear and tear from styling and the environment,” says celeb stylist Corey Powell of The Salon by Maxime, in Beverly Hills. After all, hair that tumbles to your shoulders and below may be at least five years old. But hold the shears! Your Rapunzel locks can still radiate youthful sheen with these simple, no-fuss tips.

Get Frequent Trims
The only successful treatment for repairing split ends is a sharp pair of scissors. While some hair care products may temporarily merge split ends together, this fix lasts only until your next shampoo. And left untreated, these tiny splits can splinter farther up the hair shaft. “Have your stylist take off a quarter inch or less every six to eight weeks,” suggests hairstylist Mario Russo, founder of Mario Russo Salons in the Boston, Mass., area. After trims, use a protecting leave-in cream to prevent split ends from recurring so frequently.

Beware of the Sun
Oxidative stress from the sun can fade your color and leave hair dry and lackluster, warns Russo. Studies also show that hair is more vulnerable to sun damage in both very dry and very humid climates, particularly when it’s wet. “At home or on vacation, don’t let your hair bake dry in the sun after swimming,” says Powell, “and wear a stylish scarf or hat to protect it during any prolonged exposure.”

Invest in a Few Hair Tools
When investing in hair products, these will help keep long locks strong:

• A natural boar-bristle brush. Its fibers are best for distributing your hair’s natural conditioning oils down the shafts.
• A wide-tooth comb. It’s gentler than a brush when your hair is wet and weakest.
• A microfiber towel made for long hair. It wicks water out of your hair so you can air-dry faster and more easily.

Color Correctly
Coloring makes long locks even more prone to breakage, and the damage is usually cumulative. To offset it, celebrity colorist Johnathan Gale, who has worked with Charlize Theron and Jennifer Garner, brushes organic neem oil throughout hair before painting on color or highlighting solution. “It conditions the hair and buffers the chemicals so you minimize damage, but it won’t interfere with the color process,” he says. Ask your colorist to do the same. After coloring, be sure to use a shampoo formulated for color-treated hair during each hair wash.

Condition, Condition, Condition
Use instant conditioner after every shampoo. It will lessen friction between hairs so you have fewer tangles. Apply a deep conditioner for about 15 minutes every couple of weeks (more often for coarse hair), then wrap your head in a damp microwave-warmed towel to help it sink in. “Frayed and frizzy strands are like totally open flowers, so you want a penetrating conditioner that really gets into the inner shaft to smooth it down,” says Russo. Once a month, treat hair to a strengthening and smoothing mask. Hair masks are specifically designed to help stop breakage and create additional shine.

Styling 101
Treat your hair (as often as possible) like a model does in her off time; lay off the blow dryer, curling iron, hot rollers and flat iron. “Use these hot tools three times a week max if you must,” says Russo. “And always use a heat-protective product with them.” To prolong a blowout, sleep on a silk pillowcase: The slick fibers don’t rough up the hair’s cuticle. Also try this healthy hairstyle: “Smooth on some conditioning hair cream and create a single braid,” says Gale. “It’s a sexy look for long hair and good for it too.”