Hair care:

Food intake for good hair:

Corn, Amla, eggs, grains, almond, Chana, Curd

Milk, Spinach, Paneer, Soy bean, Flax Seeds, Walnut (any 2 daily)

2 Dates and Fig with Milk, Jaggery – daily

Amla, Pear, Papaya, Tomato – 1 raw daily if possible

Stay away from Urad dal/uzhunnu (Idly, medu wada, dosas etc )

Head bath/oiling/combing/Other care:

Oil massage thrice a week (Stop switching oils for your hair - stick to one oil always. You can use the one
that you have been using from childhood or make a blended oil concoction of 1 tbsp olive oil, 1 tbsp
coconut oil, 1/ 2 tbsp castor oil, 1 tbsp almond oil etc.)

Apply oil under your feet before you bath.

Use normal water not hot

Do not use hot oil on your scalp, warm oil can be used though.

Wooden Comb (twice a day)

Use satin/silk pillow covers or scarves (Change every 2 days)

Invest in Parlour bag (2 face towels, 2 head towels, 2 combs, the black head removal needle (used to
remove blackheads during cleanups) and a pedicure kit including the cuticle remover

Get rid of Dandruff

If you feel that you have warm body, have coconut water/butter milk every day. Oil massage every
alternate day and apply oil under your feet before you bath.

Hair Spa:

Clarifying / cleansing shampoo

Special hair mask and massage

Steam for 5 – 10 minutes

Again 5 – 10 min massage

Hair is tied and kept for another half an hour to 45 minutes.

Wash with plain water

Air drying and setting of hair

Hair Spa Packs:

Ripe banana mask (For Split Ends): Blend one banana, 3 teaspoons olive oil, coconut oil or almond oil
and one egg. Apply for 20 minutes, followed by a mild shampoo and conditioner suitable for your hair. It
helps in preventing split-ends and leaves your hair soft.

Egg mask (For Damaged Hair): Beat an egg along with required quantity of oil. Apply the mixture, wrap
a warm towel and leave it for 15 to 20 minutes. Follow by mild shampoo and conditioner suitable for
your hair.

Hot oil massage: Warm any oil like coconut, olive or almond, massage well into your scalp in circular
motions. After 20 minutes when the oil sinks into the hair and scalp properly, wrap a warm towel and
leave it for 15 minutes. Follow by mild shampoo and conditioner.

Coconut milk and rose powder mask (For Dry Hair): Apply oil well into your hair and scalp. Grind / grate
coconut and squeeze out the milk. Mix rose powder and one spoon of any oil which suits your hair.
Rinse with a mild shampoo and conditioner.

Curry Leaves Hair Tonic:

Take a handful of curry leaves. Wash and dry them in the shade

Take a small cup of coconut oil. Heat the oil on medium flame.

Once the oil is hot, drop the leaves in. Heat till the leaves turn burn.

Switch of the flame and allow it to cool. Strain and use.

Method of application:

•Take a small cotton ball, dip it in the oil

•Section your hair

•Apply it evenly on the scalp

•Massage thoroughly

•You can do this at night, leave it on wash it off in the morning

•If you, for any reason can’t do that, you can use a hot towel to wrap your hair after applying the tonic.
This opens the pores and facilitates easy absorption of the oil by the scalp.

Hair packs:

For dry hair:

1 whole egg, 1 tablespoon water, olive oil/coconut oil 1 tablespoon, 1 tablespoon milk, 1 tablespoon
honey and 1 golden banana puree. Mix it well and apply to your dry hair. Wash after 30 minutes. Once
its air dried completely, take off the knots with a wooden comb

Hair mask with Neem powder:

Add Neem leaves powder to henna powder. Make a paste of this using water. Apply it as a hair mask
and leave it for some time. This will act as a conditioner and leave the hair smooth and silky.

Coconut Milk to control hair fall:

Apply the coconut milk to your scalp using a hair dye brush. Then cover your head with a towel and
leave it undisturbed for about 20 minutes. You can ideally prepare coconut milk at home by grinding the
grated coconut and squeezing its milk. After that, remove the towel and rinse your hair with cold water.
You can follow with a shampoo. We can do weekly once this

Aloe Vera pack for hair fall:

Extract the pulp content from the leaf or stalk and rub into your hair. Ensure your hair is already washed
before you do this. Massage the pulp into your scalp in circular motions. Leave it undisturbed for about
15 minutes and then rinse with cold water.

Repeat the process thrice a week, ideally in the morning after you have taken a head bath.

Caution: The yellow-colored sap of the Aloe Vera plant contains toxins, and can irritate the skin if you
are latex-intolerant. You can ideally boil the plant (which converts the toxins to natural salicylic acid,
which is harmless to the skin) before extracting the pulp content.

Amla Oil for hair fall:

Boil the dried Indian gooseberries (4-5) in coconut oil till the oil turns black. Wait for it to cool, and then
massage your scalp with this oil. Leave it undisturbed for about 20 minutes, and then shampoo as usual.
You can follow this twice every week.

Methi (Fenugreek):

Soak the cup of fenugreek seeds in water overnight. The next morning, grind the seeds and make a
paste. Ensure the paste is thoroughly ground and spreadable. Apply this paste to your hair, from the
root to tip, and cover with a shower cap. Leave your hair undisturbed for about 40 minutes, and then
rinse using cold water. Follow every day for month for good results.

Onion Juice:

Grate the onion and extract its juice. Dip the cotton ball into the juice, and apply it directly to your scalp,
ensuring the hair strands are covered from the root to the tip. Leave your hair undisturbed for about 30
minutes, after which you can rinse with cold water. Shampoo as usual. Repeat the remedy 2 to 3 times a
week for about a month

Egg White Mask:

Break open the two eggs in a bowl. Separate the yolks from the egg white. Mix the egg white from the
two eggs till you get a thick and even consistency. Using a hair dye brush, apply the egg white to your
scalp and hair. Cover your head with a shower cap and leave it undisturbed for about 20 minutes, and
then rinse with cool water followed by a mild shampoo. Repeat the remedy thrice a week
Face Care:
Every Day Routine:

Face wash with triphala concoction

Face wash with (take 1/2 teaspoon of besan / gram flour and add 1/2 teaspoon milk powder/milk to it)

Apply Aloevera gel

Apply sun screen

Do CTM twice a day. ( C – Milk/ Cleanser, T - rose water, M- aloevera gel or glycerine with rose water )

Weekly:

Once a week, apply oils like almond/coconut/sesame and then wash off massaging gently with besan/
whole green gram powder after 10 minutes. The blood circulation will increase and will give that
essential glow to your face.

NO Bleach to face at all

For Acne/Pimples/Dark marks: Neem powder (Neem Paste + Tumeric powder pack or Red sandal wood
powder pack

Wash your face with honey the first thing in the morning - it can help to soothe the acne

Apply powdered clove (1) with 1/2 teaspoon of honey on the acne overnight and wash off with cold
water the next day. 

Your store bought mouth wash like Listerine/Paste can work wonders for the spot acne treatment
overnight. Apply on the acne/pimples with a cotton ball.

Tea tree oil is proven effective for spot acne treatment. Take tea tree essential oil in a cotton bud and
apply as spot treatment.

Apply coconut oil (preferably virgin coconut oil) on your face and wash off after 10 minutes.

Additional Care:

Get rid of Dandruff

Use satin/silk pillow covers or scarves (Change every 2 days)

Invest in Parlour bag(2 face towels, 2 head towels, 2 combs, the black head removal needle (used to
remove blackheads during cleanups) and a pedicure kit including the cuticle remover

Use separate towels for your body and hair.

Clean your mobile screens often with an anti-bacterial wipe

Face Packs:

For Improving Complexion:

Soak badam for 10 mins in hot water and skin out and add milk & honey and make a paste and apply
(Daily usage shows results in 2 weeks)

Refreshing Face pack:

papaya+honey / strawberry+honey /banana+honey , Make Ice cubes and melt and apply on daily basis
and leave for 10 min and wash

Face glowing banana mask:

Mash a ripe banana and apply this to your face. Leave it for 15 minutes and then rinse it with cold water.

Banana mask for removing dark spots and blemishes:

Mash a ripe banana and add a tsp. of honey and a tsp. of lemon juice. Apply this mask on your face using
your clean fingers. Apply two coats for better results. Let it sit for 15 minutes and then wash it with
lukewarm water.

Face mask to treat acne and pimples:

To make this mask, add ½ tsp. of baking soda and a pinch of turmeric powder to a mashed banana.
Apply this mask on your face using a make up brush as it may leave yellow stains of turmeric on your
fingers. It may sting a little during mask period due to presence of baking soda. Leave it for 10-15
minutes. Then, rinse with lukewarm water. Don’t forget to massage your skin with moisturizer to
prevent it from getting extra dry.

Face mask to fight wrinkles:

To prepare this much in demand mask, mash a ripe banana and add a tsp. of honey and 3 tsp. of thick
yogurt. Mix this properly and apply to your face. Let it act for 15 minutes. Wash your face with
lukewarm water and then with cold water to close your skin pores .

Clears acne:

Boil around 20 to 25 neem leaves in water and strain off the liquid. Store this decoction in a bottle and
use this regularly as a cleaner. This helps in clearing acne and other skin issues like pimples,
pigmentation etc

Black head treatment:

Dilute 2 to 3 drops of neem oil with water and rub it over the blackheads. Regular use of neem oil can
help in preventing black head recurrence.

For glowing skin:

Neem reduces the extra oil discharge from the face and increases the glow. Before going to  bed, each
night, apply the decoction with a cotton bud and wipe out the dirt. If you practice this on a day to day
basis, you would be glowing in no time

Neem face mask:

Add neem leaves (dried and powdered) to besan with turmeric and rose water and make it into a paste.
Use this as a face mask for effective treatment of skin related problems. You can use the neem
decoction or neem powder as an alternative.

Facial Hair reduction:

Apply Egg white on face and stick tissues and gently remove the tissue, It will remove facial hair/Black
heads

Make Up: Covering under eye circles, pimples, marks

1. Do CTM

2. Apply aloe Vera gel on your face and neck - acts as the makeup base

3. Corrector - hides the flaws in your skin

4. Foundation. Any CC cream or BB cream can give you that coverage for your face. (Choose the one
suiting your skin tone)

5. A compact/ translucent powder - it helps to keep the foundation intact without washing out

6. Eye shadow - go for brown shades in the morning and eye shadows with shimmer for night

7. Conceal the under eye circles, upper lip area and other dark patches of your face using a concealer

8. Apply kajal/eye liner if you wish. If you have small/droopy eyes, it’s better not to use eyeliner on the
upper lids of eyes. If you have big eyes, feel free to use on upper eye lids.

9. Apply blush to your upper cheek bone to near you ears (smile; you can locate your cheek bone then).
Go for warm and fresh blushes like peach, pinks etc. 

10. Lipsticks. Always scrub and make the lips smooth before applying lipstick or else the lipstick will get
into the crease of the lips giving it a dry flaky appearance

Eyes Care:
Washing your eyes with triphala concoction

If you have dandruff - flaky patches that falls off. Every night before you go to sleep, take luke warm
water and add 1 -2 drops of johnson's baby shampoo to it. With a cotton ball, gently wipe your eyes and
eye brows with this. 

If you have dark circles around your eyes, make sure to apply almond oil around your eyes every night
before you go to sleep

Invest in a good reading glass

If you have allergies or infections in the eyes, stay away from all beauty products for eyes like
kajal/mascara etc

Make sure to remove all eye makeup once you are back from the party with coconut oil. 
Eye products (Replace every 3 – 4 months)

Get rid of Dandruff

For Dark circles:

Make a paste of neem powder with rose water and apply it around the eyes. Leave it for about 15 to 20
minutes and wash it with water. Do this on a regular basis for best results.

Thickening of Eyebrows:

Applying of Castor oil (Mix of Castor oil and Coconut oil also can be used )

Regular use of eyebrow pencil enhance hair growth. Shehnaz husain pencil is specifically available for
this purpose

LIP Care:
To get healthy lips:

1. Use a lip scrub of sugar and any edible oil - massage and wash off. Apply ghee or lip balm

2. Always use SPF lip balms

3. Use branded lipsticks and DO NOT use it everyday

4. Apply ghee on your lips.

5. Brush your lips everyday post brushing your teeth.

6. Drink lemon water every day or every alternate day if you can

7. Eat a balanced dietUse a lip scrub of sugar and any edible oil - massage and wash off. Apply ghee or lip
balm

BODY Care:
Make sure you apply body lotion right after 5 minutes of your bath

Natural Body Lotion Making:

Take 2 tablespoons of rose water and 1 tablespoon of glycerine. Add 1 teaspoon of almond oil to it and
shake well

Skip soap for your body as far as possible. Try using nalangu maavu/ whole green gram powder / besan
with haldi for your body. Keep soap for emergencies.

Once a week, apply any good massage oil on your whole body, on the back of the ears, under the feet
and wash off with besan with haldi, milk cream available at home/malai, whole green gram powder or
nalangu maavu
Before you go to sleep every night, once you are done with CTM regime, apply aloe vera gel generously
on your legs, feet and hands - especially on the fingers, elbows and other rough areas.

Use neem to treat skin infection:

You can rub neem leaves directly or make a paste of neem leaves with turmeric and rose water and
apply it to the affected areas. Use regularly till the infection is cured.

Treat dryness:

Neem imparts the right amount of moisture to the skin thus helps in treating dryness of the skin. If you
have dry skin, you can apply neem oil  or use a neem based soap or lotion to treat dry skin.

FEET Care:
If you can, apply almond oil on your feet and massage gently till its absorbed n put on socks, Smooth
feet is yours

Regular Pedicure ensures smooth and fab feet:

7 simple steps:

Clean up with Lemon:

Rub a slice of lemon to your toes and the feet. Leave it for 5 to 10 minutes.

Foot spa:

Soak your feet in lukewarm water. You can add a mild shampoo for the cleansing effect. Soak your feet
for 15 to 20 minutes.(Another alternative for this is Add Epsom salt a cup and little baking soda to Warm
water and soak feet)

Clean the nails:

Use an old tooth brush to clean the toe nails. Gently rub to remove any traces of dirt.

Apply pack:

2 best at home pedicure products – gram flour and milk/ yogurt.

Exfoliate:

Use a pumice stone to remove the dead skin. If you want, you could use a foot scrub to exfoliate further.
This will prevent any formation of painful corns.

Home Made foot scrub:

Sugar with Lemon piece and rub on feet

Wash and Dry

Moisturize
Inner Peace:
1. Pray/Hymn/Chant every day for 5 - 10 minutes after waking up and before sleeping

2. Stop waking up to mobile phones/tablets/Ipads etc in the morning and have a silent time of 5 minutes
for yourself

3. If you wish to have a silent time, close your eyes for 5-10 minutes and focus on your breathing.

4. Try NOT to yell at /shout at your child if he/she is fussy about food or shows tantrums - Instead count
from 1 to 10, have a glass of water and take him/her in your arms. You will feel a lot BETTER. Practice it
again and again.

Exercise:
40 min of Exercise is must every day (Brisk Walk, Gym, Jog, Yoga, Surya Namaskara, Skipping, Sprint,
Cycling, Swimming)

Foods before Exercise:

whey protein shake with a boiled potato, eggs, egg salad with vegetables, egg burji - roti, rice-dal, sweet
potato, brown bread -peanut butter etc

Foods after Exercise:

whey protein shake with a boiled potato, eggs, egg salad with vegetables, egg burji - roti, rice-dal, sweet
potato, brown bread -peanut butter etc

DIET:
•When to eat? - Every 2-3 hours so that you remain full and don't OVEREAT in the next meal.

•How? - With your hands - you in a relaxed state on the floor sitting with legs folded (as this posture
improves blood circulation while activating your muscles of the tummy) - NOT watching TV/mobiles or
newspaper

•What to eat? - Eat nutritious foods as always mentioned

First Food after wakeup:

Fruit, Dry fruits, Lemon water, Glass of milk with Chyawanprash

Have anyone of your cravings as the FIRST meal of your day in a week.

Enjoy eating Rice (Replace rice with Brown rice/Hand pounded rice for more benefits), ghee (2 – 3 Tea
spoons every day) , Potatoes , Cheese

Sample Diet Chart:

•Wake up 6.00 AM
•Any locally available fruit 6.10 AM

•Eggs/fresh homemade breakfast 7.10 AM

•A glass of milk 9.10 AM

•A handful of peanuts/ a cucumber / a handful of roasted chana/ a glass of buttermilk/ a cheese cube/ a
bowl of curd/ coconut water with malai 11.10 AM

•Lunch of rice/roti (with ghee) with curry/rasam/dal with tadka and a dry sabji at 1.10 PM

•A handful of peanuts/ a cucumber / a handful of roasted chana/ a glass of buttermilk/ a cheese cube/ a
bowl of curd/ makhana ka phool roasted in ghee pepper 3.10 PM

•Any homemade steamed items/ sprouts with vegetables 5.10 PM

•Roti/rice with curry/rasam/dal at 7.10 PM

Make sure the same items like peanuts are not repeated more than once in a day.

Hydration:

Minimum 2 lit water intake every day

NEVER drink water all at once - will cause your tummy to bulge - have 1 glass at a time of 1-2 hours.

If you are working out, drink water throughout the exercises.

Don’t drink less or more water (Ask your body)

Other Foods:

Green tea:

If you intend to have green tea for its benefits, have all other foods right from morning to night at apt
time and apt quantity.

NO to low fat/skim/ 0% fat/ gluten free/ sugar free

Diet (Party/Movie/Travel/Vacation):

Eat a small meal before going for a party/movie/outing or any sorts. This will make you feel full with
nourishing foods and stops you from overeating on the next meal. 

If you are going for long miles of travelling like difficult roads - bus/trekking for miles kinds of exhausting
long trips - Steamed homemade foods before journey and have biscuits/ homemade chaklis/ murukku in
the journey

If you are going for a movie/night out/party - have poha/upma/kozhukattai/modak/ a handful of dry
fruits/any other steamed homemade snacks before stepping out

If you are travelling long distance via train or flight - have dry fruits/ homemade
chaklis/murukku/makhana roasted in ghee,pepper/cheese cube/ thepla/homemade flavored rice/roti
sabji etc
What if you are getting ready for a marriage/function with no time even to run after the kiddo, your
makeup is not done/saree not done kind of situation - Have a glass of fresh carrot juice with 2-3 dates or
sip a glass of coconut water.

What if you are travelling for a vacation? Simple! Eat the local food available there.

Supplements:
Supplements are NOT an aid to weight loss or the foods that we ought to have. They help to supplement
any vitamins/minerals you might not be getting from the food you eat.

If you are working out - doing cardio and strength training, opting for whey protein shake is a MUST.
Whey protein helps to repair and build the muscles broken down during the workout supplying the
required biological form of protein.

•If you are having constant knee ache, back ache, shoulder ache etc - consult the doctor asap and get
the calcium tablets as prescribed by her - its REQUIRED. NEVER take calcium supplements without the
consultation of your doctor, as the over dosage might cause you kidney stones. But that doesn't mean
you shouldn't take calcium tablets at all.

•If you are taking fish oil supplements or omega 3 fatty acid supplements like flaxseeds, have it post
lunch as the essential fatty acids are better absorbed at that time.

•If you are having heavy hair fall, tiredness and again body aches, ask the doctor for multi vitamin
supplements. Have it post your breakfast.

•Always have proper consultation even before popping a herbal pill or powder

Essential Oil/ destressing oil:

They are distilled oils extracted from aromatic plants and herbs like tulsi, lavendar, lemon grass etc.

Each essential oil have their own therapeutic properties. If you see in aroma therapy beauty products
and spas, essential oils are used widely.

Some have to be used with carrier oils like coconut, almond etc. But can be applied directly or diffused
too.

Some examples:

Lavender - calms you down

Citrus - energizes you

Citronella - wards off insects, mosquitoes, energizes you

Lemon grass - energy booster

Tea tree - fights acne, dandruff etc

Natural Essential Oils: Take the bottle of homemade ghee and smell it - it is a natural stress reliever!
Another natural destresser - get your whole garam masala packet from kitchen - smell it - its a
wonderful aid for headaches, cold, cough etc. Make masala chai Make masala chai Make Masala chai
and smell it

Another natural destresser - get your whole garam masala packet from kitchen - smell it - it’ na
wonderful aid for headaches, cold, cough etc.

Others are camphor, cold pressed oils like coconut, sesame etc.Another natural destresser - get your
whole garam masala packet from kitchen - smell it - its a wonderful aid for headaches, cold, cough etc.

Make masala chai - do you want me to tell you how destressing it can be?

Others are camphor, cold pressed oils like coconut, sesame etc.

Sleep:
A good sleep is required for the proper metabolic levels, digestion levels, repair, wear and tear of our
body.

For good sleep:

Try not to watch the TV, ipad or phones 1 hour before you sleep.

Have a glass of warm milk every night to get a good sleep

NEVER ever go for green tea or any other stimulants at night - be it wine/alcohol/tea/coffee of any
kinds. 

Limit your tea and coffee to 1 cup a day that too before 3 pm. 

If possible read 1 hour before you go to bed - it not only helps you in sleeping, but increases the brain
activity. So 1 hour of reading and 5 minutes of meditation can work wonders.

Apply vetiver or khus essential oil under your feet before you go to sleep and use diffusing oils like
lavender in the room where you sleep. 

Lay in bed and count from 1 to 100. Keep on counting, focusing on the numbers. Try this, you will
definitely fall asleep.

'Imagine this - all your worries packed and locked inside a metal box' while sleeping. It works great too
for getting a good sleep.

If you have a warm body like mine, try overnight oiling your hair - it works great too.

Photoes:
1. If you are going for long trip functions, make sure you touch up the makeup - especially the compact
powder, blush and lipstick
2. If you are NOT wearing any makeup, feel free to spray rose water on your face and wipe off with a
cotton ball. Tie your hair and apply lipstick - you will glow as the rose water tones, hydrates and
refreshes you. The lipstick will add that much needed glow to your face

3. While posing for photo, do NOT stand facing your front- always slant a bit , giving a slow bend to the
knees

4. Never keep your arms close to your body while getting photographed - it will make the appearance
bulkier. Keep it away or keep it on your hips.

5. Do not take photos with your face tilted down. If you have double chin, its going to show up. Always
keep your chin up.

6. While getting a group selfie, move far from the camera, focusing on it - it will make you look slimmer
and toned.

7. Cross your legs or slant- never get photographed on two feet on the same line as it will broaden your
appearance.

8. Never let your tummy bloat out while photographed- tuck it in and smile - you will look great -
otherwise the tummy tyres are definitely going to show up in photos.

9. Do a good body scrub of salt and sugar the day before the function

10. Use nalangu maavu or any natural alternatives - it will add up to the glow

11. Have balanced diet and hydrate well

Personal hygiene
First and foremost, if you have white discharge or any other issues related to your vagina or other
private parts, don't feel shy or embarrassed. Make sure to consult a good gyno.

Keep your teeth clean always if you have cavities, tooth ache etc. make sure to visit the dentist right
away. With cavities start the problem of bad breath which is really awkward. 

Make sure make sure to gift yourself a whole body checkup every year

Eat healthy and treat yourself precious- remember always you are YOUR best friend - always!

Treat knee aches, back ache or any other body pains with a good doctor - just any herbal medicines
CAN'T help you.