I have not perm my hair sense April 30. It is so hair I hope I an do it. i post this hairstyle because I think it is cute. i hope i can get this look

Natural Hair for Nautral Women of Health

I am trying to go for a nautral look. I have not relaxed my hair April 30, 2010. My hair is so damage I have a huge chuck of hair that is missing like a Mohawk. I am not going to let this happen to my little girl. She will not get a relaxer until she get 18 teen.

Vatika Hair Oil Link

http://www.dabur.com/Products-Personal%20Care-Vatika%20Almond%20Hair%20Oil

Vatika Hair Oil

Vatika hair oil came to my notice when I was at an Indian store. It is from an Asian company Dabur. I checked the ingredients and was mostly coconut. In my use I was convinced that Vatika is from real coconut. In addition to coconut there are other extracts of different nutrients like gooseberry. Vatika takes care of my hair well.

But since it is from coconut the smell is little different from other hair oils. Unlike other hair oils
Many times I needed to take Vatika in a tumbler and melt before I use on hair. This was because the tendency to thicken is more for this oil. Some pieces even fall on bath tub and melt there making bath tub slippery. So be careful.

Vatika comes in a pale green color in a nice green bottle. Even though it is hair oil, I use it on all my body parts. It helps in nourishing the skin and keeps it moist; thus protecting the skin from rashes. This feels like an oil massage and helps in rejuvenating the skin. But if you have an oily skin, don’t bother to do that.

Vatika is cool hair oil; replenishes hair from the root. Only drawback is the smell which is not very juicy. So try the odor before you give it a try. Some Indian hair oils can be very sticky in use. But Vatika is not at all stick. It gives the hair a shiny look. I recommend Vatika for weekend uses. Coconut extract is good for hair; so giving your hairs a coconut treat once in week is healthy by all means. which produce a kind of soothing and pleasant smell, Vatika has more of a passive smell. So make sure that you use Vatika in less quantity. Otherwise the smell may bother you.

Food List: Major Food Groups

Whole grains:

brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn

Ready-to-eat breakfast cereals:

whole wheat cereal flakes
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:

amaranth
millet
quinoa
sorghum
triticale Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*

Pasta

spaghetti
macaroni
pitas*
pretzels

Ready-to-eat breakfast cereals

corn flakes

Wheat bread
Honey Wheat rolls or buns
Whole wheat rice

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.


Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried/dehydrated and may be whole, cut-up, or mashed.

Dark green vegetables

bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress

Orange vegetables

acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweet potatoes

Dry beans and peas

black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soybeans)
white beans Starchy vegetables
corn
green peas
lima beans (green)
potatoes

Other vegetables

artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini


Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits

Apples
Apricots
Avocado
Bananas

Berries:

strawberries
blueberries
raspberries

Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes

Melons:

cantaloupe
honeydew
watermelon
Mixed fruits:
fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines

100% Fruit juice:

orange
apple
grape
grapefruit
The "Whole Food" Market Store


All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Lean ground meats:

beef
pork
lamb

Lean luncheon meats: Organ meats:

liver
giblets

Poultry* (Lean Meats)

chicken
duck
goose
turkey
ground chicken and turkey

Eggs*

chicken eggs
Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

Bean burgers:

garden burgers
veggie burgers
Tempeh
Texturized vegetable protein (TVP)

Nuts & seeds*

almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Fish
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna

Shellfish such as:

clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp

Canned fish such as:

anchovies
clams
tuna
sardines

*Selection Tips Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance.

Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium.

Fresh chicken, turkey, and pork are a great source of lean meat. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

Resources:

www.mypyramid.gov
ACSM
Nutrition and Diet Therapy
HeartsInMotions Food List

Sample Exercise Program: Total Body Circuit Workout

Total Body Circuit Workout

Workout Notes:
• Thoroughly warm up 5-10 minutes and stretch before working out.
• Complete the following on two non-consecutive days per week.
• During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for body parts indicated (using a slightly heavier weight on all sets).

Workout 1: Weeks 1-3

Body part Exercise Sets Reps

Quads/Glutes Leg Press 1 15
Hamstrings Lying Leg Curl 1 15
Upper Back Barbell Rows 1 15
Chest Flat Bench Press 1 15
Shoulders Dumbbell Press 1 15
Traps Dumbbell Shrugs 1 15
Triceps Push-downs 1 15
Biceps Barbell Curls 1 15
Lower Back Back Extension 1 15
Calves Standing Calf Raise 1 15
Forearms Barbell Wrist Curl 1 15
Abdominal Crunches 1 15


Workout 2: Weeks 4 - 6

Body part Exercise Sets Reps
Quads/Glutes Leg Press 2 12
Hamstrings Lying Leg Curl 2 12
Upper Back Barbell Rows 2 12
Chest Flat Bench Press 2 12
Shoulders Dumbbell Press 2 12
Traps Dumbbell Shrugs 2 12
Triceps Push-downs 2 12
Biceps Barbell Curls 2 12
Lower Back Back Extension 1 12
Calves Standing Calf Raise 1 12
Forearms Barbell Wrist Curl 1 12
Abdominal Crunches 1 15