Calcium Supplement from food

Health plan for long hair

A common question about eating a diet for healthy hair and scalps is whether or not the average person can get all of their nutrients from just food alone. 

When it comes to healthy eating it can be very challenging to get the nutrients needed for healthy hair just from an average nutritional program.

Although vitamins designed to promote healthy hair are very effective, they are most effective when combined with a healthy hair diet.

It can be particularly challenging to get all the healthy hair nutrients you need from food alone if youre dieting or if you avoid all animal or dairy products.

Super Foods For Your Hair Diet

Consider adding the following super foods to your diet to benefit your hair and your scalp.

Almonds – Loaded with vitamins and nutrients, almonds are one of the hair friendliest of nuts. Almonds provide nearly 25 percent of the recommended daily allowance of magnesium which is an essential mineral for growing strong healthy strands. Studies have shown that magnesium deficiencies can trigger hair loss.

Eggs

A 1/4-cup serving of dry roasted almonds (preferably unsalted) provides approximately 45 percent of your daily recommended allowance of manganese and vitamin E. As a bonus almonds also include zinc, Omega-3 and selenium.

Spinach – Loaded with Vitamin A, C and E, spinach is a great food for hair and the scalp. It’s rich in iron and manganese which are key for healthy hair growth and maintenance.

Although iron helps minimize or prevent hair loss it’s always best to get it from minerals rather than from vitamins. Green and leafy vegetables as well as broccoli and brussel sprouts are also power foods for hair.

Carrots – Carrots are an excellent source of vitamin A which is critical for keeping the hair and scalp healthy. Root vegetables like ginger and onions are also excellent sources of vitamins and minerals.

Beans – Black beans have the highest level of antioxidant levels which provide many benefits to the scalp and hair. While other beans such as brown and white beans can be beneficial, black beans are considered the very best.

Red & Green Apples

Eggs – Eggs are foods which are rich in iron which are key for healthy hair growth and maintenance. Iron helps with hair loss. Eggs are also rich in hair healthy biotin and vitamin B-12. Other foods in the same category are iron rich eggs are beetroots, dates and raisins.

Coconut – Adding coconut foods or related products such as coconut oil, chutney and milk is very useful in encouraging healthy hair and scalps as well as preventing hair loss.

Pomegranates – Chock full of Polyphenols, isoflavones and ellagic acids. Also rich in antioxidants which are important for healthy hair. For the best results eat the fruit as well as the seeds. Chew the seeds completely to get the most benefits.

Pomegranates are also high in Omega fatty acids which help the immune system as well as contribute to healthy scalp and strands. Raspberries and pterostibene rich blueberries are also great for hair along with some dried fruits and especially cherry juice (sugar free).

Coconut

Oatmeal – A diet rich in silica, iron and calcium is very helpful for healthy hair and scalp. It’s also thought to minimize or prevent hair loss.

Raw oats are rich in silica, iron and calcium. Eat whole oats rather than instant oats to achieve maximum hair and scalp benefits. Brown rice and whole grains are also extremely beneficial.

Turkey – Hair experts disagree about the best meat choices for healthy hair. Some experts recommend red meats but others suggested that poultry such as turkey and chicken are actually better.

Both turkey and chicken are easily digested and absorbed into the body. Both meats are both rich in protein and iron.

Protein is important when it comes to healthy hair. A long term lack of proper dietary protein can cause hair to become dry, damaged and brittle. In some cases lack of proper protein can cause hair color loss. Of course fish is always an excellent source of protein and Omega-3 oils.

Vegetarians may wish to get their protein from special protein powders or bars.

Seaweed – Whether eaten crumbled into salads are wrapped around California roles seaweed is very rich in polyphenols and is excellent for long term hair health.

Olive Oils

Nuts – Brazil nuts contain a very high source of selenium which is essential for maintaining healthy hair. Other nuts like walnuts are rich inOmega-3 alpha-linolenic acids which help maintain healthy tresses. Nuts are always rich in zinc which are also important for hair health.

Dairy Products – Not everyone can handle diary products due to lactose intolerance. For those who can handle dairy, skim milk and sugar free yogurts are wonderful sources of calcium and essential minerals for healthy hair.

Other Hair Healthy Foods

Other foods which should be included in your diet for healthy hair and scalp are Winter squash, pumpkins, black pepper and a variety of seeds such as sunflower seeds and flax seeds which are chock full of extra omega-3 and zinc.

Extra virgin olive oil (EVOO) is always a great healthy hair building oil.

Summary

Before embarking on any type of new dietary program for your hair, scalp or for other beauty concerns, always do your research and when in doubt always contact your primary care physician /GP for guidance.

Stepping out of comfort zone

One of the absolute best strategies to step outside your comfort zone is to embrace discomfort.

Josh Waitzkin is a multi-time national chess champion who transitioned into becoming a world champion martial artist. To put it simply, this guy know what is takes to perform under serious pressure at the absolute highest levels. He wrote an amazing book about his journey and what it takes to be a top performer called The Art of Learning. You can also get a great summary of some of the key ideas from The Art of Learning in this incredible interview Josh did with Tim Ferriss a few years ago.

My favorite quote from The Art of Learning perfectly answers your question:

"My whole life I have worked on this issue. Mental resilience is arguably the most critical trait of a world-class performer, and it should be nurtured continuously.Left to my own devices, I am always looking for ways to become more and more psychologically impregnable. When uncomfortable, my instinct is not to avoid the discomfort but to become at peace with it. When injured, which happens frequently in the life of a martial artist, I try to avoid painkillers and to change the sensation of pain into a feeling that is not necessarily negative. My instinct is always to seek out challenges as opposed to avoiding them. This type of internal work can take place in the little moments of our lives. I mentioned how my style over the board was to create chessic mayhem and then to sort my way through the chaos more effectively than my opponents. This was a muscle I built up by training myself to be at peace with the unclear and tumultuous— and most of the training was in everyday life.” - Josh Waitzkin, The Art of Learning

Josh provides some incredible wisdom in that quote. Embracing discomfort and becoming at peace with it is the best way to cultivate mental toughness and resilience - and this is KEY - that work takes place in your EVERY DAY LIFE. The little moments where you can push yourself beyond your comfort zone and get uncomfortable build tolerance and slowly expand your ability to get tougher and tougher.

The Sphere of Discomfort

I call this the “sphere of discomfort” and it reminds me of a quote by George Addair “Everything You’ve Ever Wanted Is On The Other Side Of Fear.”

When you do something for the first time it’s scary. When you do it for the 10th time, you’re staring to get the hang of it. When you do it for the 1000th time, you’re practically getting bored.

When you play on the edges of your comfort zone, those edges slowly expand, and expand, and expand - and you start to be able to do more things, to push more boundaries, to achieve goals you never thought possible.

The strength and courage to break out of your comfort zone happens, as Josh said, in those little moments of your life. Take the opportunity to make yourself uncomfortable. Take a cold shower. Talk to a stranger. Ask the coffee shop for a free cup of coffee, just because. That’s how you start to get more and more comfortable with discomfort. Rejection therapy is another great tool to start really getting out of your comfort zone.

Get Uncomfortable

For a few resources on how to go deeper on this I would recommend checking out the following:

1. In this Google Talk - Josh Waitzkin himself explains many of his ideas and concepts around performance.
2. In this podcast episode I break down a number of strategies for embracing discomfort in your daily life (and go deeper on Josh’s story).
3. In this Ted Talk Jia Jiang discusses “rejection therapy” which can be a great way to familiarize yourself with discomfort (especially if you struggle with social situations).
4. In this interview Dr. Andy Molinsky, a professor of psychology, explains the fears trapping you in your comfort zone, and a number of strategies for getting outside your comfort zone.

All of those resources, would be a great starting point toward getting out of your comfort zone.

Influence: The Psychology of Persuasion by Rober Cialdini 2014

Audio book here https://youtu.be/Je1_zZKJVY0
PDF here http://elibrary.bsu.az/books_400/N_232.pdf

It may hurt but it works

If you were physically active continue your activity in moderation.  Do what's most comfortable for you. 

Reverse Diabetes with Weight Reduction

Well-designed, diet-based strategies have been shown to lead to rapid and substantial weight loss and get patients to maintain a 12kg to 15kg weight loss for periods of a year and sustain it beyond, the doctors said, citing studies in the UK over the past five years.

Most Indians with diabetes are likely to have BMI above 23 or so. They would probably be better with BMI of about 20 - that means losing eight to 10 kilograms, permanently," said Lean who is set to start a study involving Indian-origin and Pakistani-origin people in the UK.

However, maintaining the loss of even 10kg may pose a challenge to most patients. "The human brain is programmed to eat more - people tend to eat beyond their hunger levels. It is difficult for people to stick to low calorie diet for long periods of time and this makes most people to regain the lost weight within years," said Satinath Mukhopadhyay, an endocrinologist at the Institute of Post-Graduate Medical Education and Research, Calcutta.

Source : https://www.telegraphindia.com/1170914/jsp/nation/story_173139.jsp

Live your truth

Did you know the difference between Heart Attack/ Cardiac Arrest?

A heart attack happens when blood supplying the heart muscle is cut off due to a clot in one of the coronary arteries. This can cause chest pain, although symptoms can be less severe, and can permanently damage the heart. The heart is still sending blood to the body and the person will be conscious and breathing. A person having a heart attack has a high risk of experiencing a cardiac arrest.

A cardiac arrest occurs when the heart suddenly stops pumping blood around the body, often because of a problem with the electrical signals to the heart muscle. Someone who is having a cardiac arrest will suddenly collapse and will stop breathing.

Both a heart attack and a cardiac arrest are life-threatening medical emergencies 

10 Things You May REGRET in 15 years

1. Staying in the job you hate 2. Staying in a destructive relationship 3. Settling for less than you deserve 4. Not spending enough time with the loved ones. Children grow up faster than we think, parents grow older faster than we would like
5. Not creating enough loyal friends and colleagues     Not doing enough for your people 6. Not taking care of your health 7. Not taking time to learn new things 8. Worrying too much. Worry saps energy of today without contributing anything to tomorrow 9. Not spending enough time on things you like Travel, sports, leisure, etc 10. Not allowing yourself to be happy with what you have Reacting rather than responding. No day is a scrap page in the book of life; being happy is a choice

Thought for the day

Protect yourself from cancer causing makeup

A leading UK breast cancer charity has warned that levels of endocrine disrupting chemicals contained in popular beauty products may increase women's risk of developing the disease. And the chemicals being highlighted by Breast Cancer UK appear in the ingredients on everything from Nivea moisturisers and Maybelline mascaras to Essie nail polish.

Endocrine disrupting chemicals are mostly manmade and have been linked with increased rates of breast cancer, according to the World Health Organisation. Exposure can occur through the skin or be passed on by pregnant women to their unborn children. 

Be yourself

Trying to be anyone else is a waste of the person you are. Embrace that individual inside you that has ideas, strengths and beauty like no one else. Be the person you know yourself to be – the best version of you – on your terms. And above all, be true to YOU – if you cannot put your heart in it, take yourself out of it.

Starting today…

Get your priorities straight. – Twenty years from now it won’t really matter what shoes you wore today, how your hair looked, or what brand of jeans you bought. What will matter is how you loved, what you learned and how you applied this knowledge.

Take full responsibility for your goals. – If you really want good things in your life to happen, you have to make them happen yourself. You can’t sit around and hope that somebody else will help you; you have to make your own future and not think that your destiny is tied to the actions and choices of others. Read Quitter.

Know your worth. – When someone treats you like you’re just one of many options, help them narrow their choice by removing yourself from the equation. Sometimes you have to try not to care, no matter how much you do. Because sometimes you can mean almost nothing to someone who means so much to you. It’s not pride – it’s self-respect. Don’t expect to see positive changes in your life if you surround yourself with negative people. Don’t give part-time people a full-time position in your life. Know your value and what you have to offer, and never settle for anything less than what you deserve.

Choose the right perspective. – Perspective is everything. When faced with long check-out lines, traffic jams, or waiting an hour past your appointment time, you have two choices: You can get frustrated and enraged, or you can view it as life’s way of giving you a guilt-free breather from rushing, and spend that time daydreaming, conversing, or watching the clouds. The first choice will raise your blood pressure. The second choice will raise your consciousness.

Don’t let your old problems punish your dreams. – Learn to let goof things you can’t control. The next time you’re tempted to rant about a situation that you think ended unfairly, remind yourself of this: You’ll never kill off your anger by beating the story to death. So close your mouth, unclench your fists, and redirect your thoughts. When left untended, the anger will slowly wither, and you’ll be left to live in peace as you grow toward a better future.

Choose the things that truly matter. – Some things just don’t matter much – like the kind of car you drive. How big of a deal is that in the grand scheme of life? Not a big at all. But lifting a person’s heart? Now, that matters. The whole problem with most people is, they KNOW what matters, but they don’t CHOOSE it. They get distracted. They don’t put first things first. The hardest and smartest way to live is choosing what truly matters, and pursuing it passionately. Read The 7 Habits of Highly Effective People.

Love YOU. – Let someone love you just the way you are – as flawed as you might be, as unattractive as you sometimes feel, and as unaccomplished as you think you are. Yes, let someone love you despite all of this; and let that someone be YOU.

Accept your strengths and weaknesses. – Be confident being YOU. We often waste too much time comparing ourselves to others, and wishing to be something we’re not. Everybody has their own strengths and weaknesses, and it is only when we accept everything we are, and aren’t, that we are able to become who we are capable of being.

Stand up for YOU. – You were born to be real, not to be perfect. You’re here to be YOU, not to be what someone else wants you to be. Stand up for yourself, look them in the eye, and say, “Don’t judge me until you know me, don’t underestimate me until you challenge me, and don’t talk about me until you’ve talked to me.”

Learn from others, and move on when you must. – You can’t expect to change people. Either you accept who they are, or you start living your life without them. And just because something ends, doesn’t mean it never should have been. You lived, you learned, you grew, and you moved on. Some people come into your life as blessings; others come into your life as lessons.

Be honest in your relationships. – Don’t cheat! If you’re not happy, be honest, and move on if you must. When you’re truly in love, being faithful isn’t a sacrifice, it’s a joy.

Get comfortable with being uncomfortable. – Life as we know it can change in a blink of an eye. Unlikely friendships can blossom, important careers can be tossed aside and a long lost hope can be rekindled. It might feel a little uncomfortable at times, but know that life begins at the end of your comfort zone. So if you’re feeling uncomfortable right now, know that the change taking place in your life is not an ending, but a new beginning. Read The Power of Full Engagement.

Be who you were born to be. – Don’t get to the end of your life and find that you lived only the length of it; live the width of it as well. When it comes to living as a passionate, inspired human being, the only challenge greater than learning to walk a mile in someone else’s shoes, is learning to walk a lifetime comfortably in your own. Follow your heart, and take your brain with you. When you are truly comfortable in your own skin, not everyone will like you, but you won’t care about it one bit.

Never give up on YOU. – This is your life; shape it, or someone else will. Strength shows not only in the ability to hold on, but in the ability to start over when you must. It is never too late to become what you might have been. Keep learning, adapting, and growing. You may not be there yet, but you are closer than you were yesterday.

30 ingredients in your Sausage

Pork (72%), Water, Rusk, Seasoning, Parsley, Rusk contains: Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Salt, Raising Agent (Ammonium Bicarbonate), Seasoning contains: Salt, Dextrose, Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Emulsifiers (Disodium Diphosphate, Tetrasodium Diphosphate), Yeast Extract, Spices (White Pepper, Black Pepper), Preservative (SodiumMetabisulphite), Raising Agent (Ammonium Carbonate), Antioxidant (Ascorbic Acid), Spice Extracts (Nutmeg Extract, Mace Extract), Filled into pork collagen casings

Supermarket own-brand mashed potato: 7 ingredients

Potato, Water, Concentrated Butter (Milk), Dried Whole Milk, Salt, White Pepper, Stabiliser (Disodium Diphosphate)

Supermarket own-brand gravy (granules): 16 ingredients

Potato Starch, Palm Oil, Salt, Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Onion Powder, Barley Malt Extract, Flavourings (Wheat, Soya), Dried Onion, Hydrolysed Maize Protein, Emulsifier (Soya Lecithins), Onion Oil

Supermarket own-brand ketchup: 12 ingredients

Tomato Purée, Sugar, Spirit Vinegar, Cornflour, Salt, Acidity Regulator (Citric Acid), Tomato Powder, Rice Flour, Flavouring, Onion Powder, Dextrose, Spices,

Branded gluten-free bread: 26 ingredients

Maize Starch, Water, Potato Starch, Tapioca Starch, Rapeseed Oil, Humectant: Vegetable Glycerol, Psyllium Husk Powder, Stabilisers: Hydroxypropyl Methyl Cellulose, Xanthan Gum, Yeast, Ground Golden Flaxseed, Free Range Dry Egg White, Rice Flour, Dextrose, Iodised Salt:, Salt, Potassium Iodate, Fermented Maize Starch, Partially Inverted Sugar Syrup, Calcium Carbonate, Niacin, Iron , Riboflavin, Thiamine, Folic Acid

Vegetable oil spread: 18 ingredients

Water, Vegetable Oils in varying proportions (45%) (Sunflower, Linseed, Palm#, Rapeseed), Buttermilk, Salt (1.4%), Emulsifiers (Mono- and Diglycerides of Fatty Acids, Sunflower Lecithin), Natural Flavouring (contains Milk), Preservative (Potassium Sorbate), Acid (Citric Acid), Vitamins A and D, Colour (Carotene) 

 Courtesy : Daily Mail

Vegetarian Omlet (Besan Crepe)

This recipe makes great breakfast for everyone and especially for those who want to avoid eggs.

Ingredients:

• 1 cup besan (chick pea flour)
• A pinch of asafetida
• ½ tsp red pepper powder/ Chili Powder
• ¼ tsp fine garlic paste
• A pinch of Salt
• Cooking Oil
• Grated Carrot (Optional)
• Grated Spinach (Optional)
• Grated Onion (Optional)
• Grated Beans (Optional)

Method: 

Place besan (chickpea flour), salt, red pepper powder, garlic paste and asafetida in a large mixing bowl. Add enough water to make a smooth batter (stirring continuously). You may use your hand or a whisk. Keep aside for at least 1 hour.

After an hour add salt to taste and mix well. Now spread ¼ tsp of oil on a non-stick skillet over medium heat.  Stir the batter and pour a ladle full of batter in the center of skillet. Spread the batter with the back of the ladle.

Cook uncovered for 2-3 minutes. Turn over and cook for one more minute until it is golden crispy.
Repeat with remaining batter, stirring before using.
Serve with Cilantro chutney or Tomato chutney or Mango chutney and plain yogurt or Raita.

A letter to Wife on Wedding Day