7-Day Hair Regrowth Protocol

Transcription

1 7-Day Hair Regrowth Protocol 1

2 Copyright 2017 Naturalislabs Pte Ltd. All rights reserved. Published by Eric Kelly. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under Canadian copyright law, without the prior written permission of the author. Notes to the Reader: While the author and publisher of this book have made reasonable efforts to ensure the accuracy and timeliness of the information contained herein, the author and publisher assume no liability with respect to losses or damages caused, or alleged to be caused, by any reliance on any information contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or reliability of said information. The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice and strategies contained herein may not be suitable for every situation. It is the complete responsibility of the reader to ensure they are adhering to all local, regional and national laws. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that neither the author nor the publisher is engaged in rendering professional services. If legal, accounting, medical, psychological, or any other expert assistance is required, the services of a competent professional should be sought. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. The fact that an organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or publisher endorses the information the organization or website may provide or the recommendations it may make. Further, readers should be aware that the websites listed in this work may have changed or disappeared between when this work was written and when it is read. Individual results may vary. 2

3 Introduction... 4 The Best Foods to Regrow Hair... 5 Hair Regrowth Meal Plan and Shopping List Day Hair Regrowth Meal Plan... 8 Shopping List... 9 Hair Regrowth Recipes Breakfast Recipes Lunch Recipes Dinner Recipes Snacks and Dessert Recipes Conclusion

4 When you brush your hair in the morning, do you find some of them stuck in your hairbrush? Do you often see clumps of hair clogging your shower drain? A little bit of hair loss is normal on a daily basis, but how much is too much? It is completely normal to lose up to 100 hairs per day. After all, the average person has around 100,000 hairs on their head at any given time. Losing 100 hairs a day may sound like a lot, but your hair is constantly growing to replace the hairs you lose. But some people experience hair loss at a faster rate, while others don t grow new hair as quickly as others. Does this sound like you? If you suffer from hair loss, you may feel as though you ve tried every trick in the book. You ve purchased over-the-counter foams and lotions, maybe you ve even tried prescription medications. But none of it has worked. What are you going to do now? Before you start talking to your doctor about hair plugs or other invasive procedures, consider a simpler, more natural option changing your diet. There is no miracle food that will regrow your hair overnight, but there are a handful of foods that support hair growth and may actually help to slow or stop your hair loss. All you have to do is find out what those foods are and then start including them in your diet! In this report, you ll learn the basics about which foods support hair growth or stop hair loss. You ll also receive a detailed 7-day meal plan filled with recipes incorporating those foods. So, if you re ready to learn how to boost hair growth simply by changing your diet, just keep reading! 4

5 Hair loss affects different people in unique ways. The type of hair loss you have will determine how much hair you lose, and from which part of your scalp. The most common cause of hair loss is male or female pattern baldness. This is a hereditary condition that can sometimes start as early as puberty. But what exactly is hair loss? To fully understand what hair loss is and how it happens, you need to understand the hair growth cycle. As your hair grows, it goes through four stages: Anagen Catagen Telogen Exogen The anagen phase is the growing phase and it lasts anywhere from two to seven years this is the stage that affects the length of your hair. As hair follicles exit the anagen phase, they transition into the catagen phase or the regression phase. This phase lasts about 10 days during which the hair follicle actually begins to shrink and detach from the layer of skin that holds it. Next comes the telogen phase, or the resting phase. The telogen phase lasts about three months and you can expect to find about 10% to 15% of your hairs in this phase at any given time. In this phase, your hair is resting while a new hair begins the anagen (growing) phase. Finally comes the exogen phase, or the shedding phase, in which resting hairs detach and fall out. Numerous factors can affect how quickly your hair follicles progress through these phases and how many hairs you lose each day. Your family history, genetics, age, stress level, and even your diet are all contributing factors. 5

6 If you want to counteract these risk factors for hair loss, you need to start eating more foods that support hair growth and slow hair loss. Here are some of the best foods for hair regrowth: Spinach Greek yogurt Cinnamon Salmon Oatmeal Tuna Eggs Lentils Oysters Liver Poultry Barley Nuts Seeds Bok choy Sweet potatoes Halibut Honey Seaweed Coconut oil Blueberries Each of these foods benefits your hair in a different way. Proteins like cold-water fish, lean poultry, legumes, nuts, and seeds are essential for hair growth because your hair is actually a protein fiber you need plenty of protein to keep your hair strong. Protein also helps your body produce keratin, another structural component of your hair. In addition to protein, you need plenty of omega-3 fatty acids to support your hair. You can find them in fish like salmon and tuna as well as nuts and seeds like walnuts and flaxseed. Vitamins and minerals like Vitamin C, Vitamin D, and iron are essential for hair growth as well you can find these nutrients in leafy greens as well as fresh fruits. Zinc is another important nutrient for hair food sources for this nutrient include walnuts, eggs, spinach, wheat germ, oatmeal, chickpeas, and oysters. Wondering how to incorporate these foods into your daily diet? Check out our 7-day meal plan in the next section! 6

7 Eating for hair growth is a wonderful concept, but how exactly do you do it? Taking the time to research all the right ingredients can be time-consuming. You ll be glad to know, then, that we ve done the hard work for you! In this book, you ll find a 7-day meal plan for hair growth to help you stop losing hair and start growing it back. In this chapter, you ll find a 7-day meal plan complete with breakfast, lunch, dinner, snack, and dessert. All you have to do is follow it! So, refer to the meal plan below and prepare the recipes according to plan. You ll find all the recipes you need in the following pages. The shopping list may seem intimidating at first, but a lot of it simply includes pantry staples that only need to be bought once every few months, like salt, baking powder, herbs, etc. You may even have some of it in your kitchen right now. Have fun! 7

8 7-Day Hair Regrowth Meal Plan Day Breakfast Lunch Snack Dinner Dessert 1 Spinach and Egg Skillet Avocado Egg Salad Sandwich 1 Handful Toasted Walnuts Walnut Crusted Halibut Blueberry Parfait with Toasted Oats 2 Cinnamon Walnut Granola Chicken Spinach Salad with Honey Lemon Dressing Honey Nut Oatmeal Cookies Turkey and Sweet Potato Casserole Greek Yogurt with Blueberries and Walnuts 3 Blueberry Walnut Smoothie Creamy Sweet Potato Soup 1 Handful Toasted Walnuts Balsamic Glazed Salmon Cinnamon- Roasted Walnuts 4 Spinach Parmesan Quiche Apple Chicken Walnut Salad Blueberry Chia Pudding Sesame Chicken Bok Choy Stir-Fry Greek Yogurt with Blueberries and Walnuts 5 Honey Nut Steel-Cut Oats Hearty Lentil Stew 1 Handful Toasted Walnuts Vegetarian Lentil Burgers Dark Chocolate Walnut Brownies 6 Sweet Potato Hash with Fried Eggs Mediterranean-Style Tuna Salad Frozen Blueberry Yogurt Honey Lemon Chicken Thighs Greek Yogurt with Blueberries and Walnuts 7 Cinnamon Oatmeal Muffins Spinach Blueberry Salad with Toasted Walnuts 1 Handful Toasted Walnuts Sesame- Crusted Tuna Steaks Cinnamon Honey Poached Pears 8

9 Shopping List Meat, Eggs, and Seafood Ahi tuna 4 (6-ounce) steaks Bacon, uncooked 2 slices Chicken breast, boneless 1 ½ pounds Chicken breast halves, boneless 4 medium Chicken thighs, boneless 8 medium Eggs 26 large Halibut, boneless 6 (6-ounce) fillets Salmon, boneless 4 (6-ounce) fillets Sausage, ground ½ pound Tuna, canned in water 3 (5-ounce) cans Turkey breast, lean ground 1 pound Fresh Produce Apple 1 small Avocado 2 medium Baby bok choy 1 pound Basil 1 bunch Bell pepper, red 1 small, 1 medium Blueberries 1 pound plus 3 cups Carrots 2 small Celery 2 small stalks, 2 medium Chives 1 bunch Cucumber, seedless ½ medium Dill 1 bunch Eggplant 1 medium Garlic 1 head Ginger 1 piece Lemon 5 Mushrooms 12 ounces Onion, red 1 small Onion, yellow 3 small, 2 medium, 1 large Oregano 1 bunch Parsley 2 bunches Pears 4 medium Shallots 4 medium Spinach 40 ounces Sweet potato 9 medium Tomatoes, cherry 1 cup Refrigerated and Frozen Almond milk, unsweetened 3 ½ cups Banana, frozen 1 medium Blue cheese crumbles 1 cup Blueberries, frozen ½ cup Butter, unsalted 1 1/3 cup Feta cheese crumbles ½ cup Heavy cream 1 ¼ cup Milk, skim 1 cup Milk, whole 2 cups Mozzarella, shredded ½ cup Parmesan cheese 1 cup Pie crust, frozen 1 Yogurt, Greek 5 cup 9

10 Canned and Dry Goods Almond flour 1 tablespoon Breadcrumbs, panko ½ cup Breadcrumbs, whole-wheat 1 cup Broth, chicken 8 ¾ cups Broth, vegetable 1 tablespoon Buns, sandwich 8 Chia seeds ½ cup Coconut flour 1 tablespoon Cranberries, dried ¼ cup Flaxseed, ground ¼ cup Oats, old-fashioned 8 cups Oats, steel-cut 1 cup Olives, Kalamata ¼ cup Lentils, uncooked 1 ¾ cup Mayonnaise, olive oil ½ cup Raisins, seedless ½ cup Sesame seeds, black ¼ cup Sesame seeds, white ¼ cup Tomatoes, diced 2 (15-ounce) can Tomato paste 1 (8-ounce) can Walnuts, toasted 7 ¾ cups Pantry Staples All-purpose flour Baking powder Baking soda Balsamic vinegar Brown sugar Chili powder Cloves Cocoa powder, unsweetened Coconut oil Cornstarch Dijon mustard Dried basil Dried oregano Dried parsley Ground cinnamon Ground cumin Ground nutmeg Honey Light brown sugar Olive oil Paprika Pepper Red pepper flakes Rice vinegar Rice wine Salt Soy sauce Sugar Vanilla extract 10

11 Breakfast Recipes Spinach and Egg Skillet Servings: 1 to 2 1 medium sweet potato 2 slices uncooked bacon 3 cups fresh baby spinach Salt and pepper 2 large eggs ½ cup shredded mozzarella 1. Wash the sweet potato and prick several times with a fork. 2. Microwave on high heat for 4 minutes then cool for 5 minutes. 3. Chop the sweet potato into cubes and set aside. 4. Heat the bacon in a cast-iron skillet over medium-high heat. 5. Cook the bacon until crisp then remove to paper towels to drain. 6. Reheat the skillet then add the sweet potato and cook until browned, about 5 minutes. 7. Stir in the spinach then season with salt and pepper cook 1 minute. 8. Make two depressions in the sweet potato spinach mixture and crack an egg into each one. 9. Season with salt and pepper then reduce heat to medium. 10. Cook the eggs until partially set then sprinkle with mozzarella. 11. Cover and cook for 1 to 2 minutes until the eggs are completely set then garnish with crumbled bacon to serve. 11

12 Cinnamon Walnut Granola Servings: 10 to 12 3 ½ cups old-fashioned oats ½ cup chopped walnuts ½ cup seedless raisins ¼ cup dried cranberries ¼ cup ground flaxseed ¼ cup olive oil ¼ cup brown sugar ¼ cup honey 1 teaspoon vanilla extract 1 teaspoon ground cinnamon 1. Preheat the oven to 275 F and line a baking sheet with parchment. 2. Combine the oats, walnuts, raisins, cranberries, and flaxseed in a large bowl. 3. In a microwave-safe bowl, whisk together the olive oil, brown sugar, honey, vanilla, and cinnamon. 4. Microwave on high until the mixture starts to bubble. 5. Pour the mixture over the oat mixture and toss to coat. 6. Spread evenly in the baking sheet and bake for 15 minutes. 7. Stir well then bake for another 15 minutes until toasted. 8. Cool completely then store in an airtight container. 12

13 Blueberry Walnut Smoothie Servings: 1 1 cup unsweetened almond milk 1 medium frozen banana, sliced ½ cup frozen blueberries ½ cup plain Greek yogurt 2 tablespoons toasted walnuts, chopped 1 teaspoon honey 1. Combine all of the ingredients in a high-speed blender. 2. Blend for 30 to 60 seconds until smooth and well combined. 3. Pour into a glass and enjoy immediately! 13

14 Spinach Parmesan Quiche Servings: 8 to 10 1 frozen pie crust, thawed 1 tablespoon coconut oil 1 medium yellow onion, chopped 2 cloves minced garlic 12 ounces fresh chopped spinach 2 large eggs, whisked ½ cup whole milk ½ cup heavy cream Salt and pepper 1 cup shredded parmesan cheese 1. Bake the pie crust according to the directions. 2. Heat the oil in a large skillet over medium-high heat. 3. Add the onion and cook for 5 minutes then stir in the garlic. 4. Cook for another minute then add the spinach cook until wilted, about 2 to 3 minutes. 5. In a mixing bowl, whisk together the eggs, milk, cream, salt and pepper. 6. Sprinkle the parmesan cheese over the baked crust then top with the spinach and onion mixture. 7. Pour the egg mixture into the crust then bake for 35 to 40 minutes until the top is browned. 8. Cool for 15 minutes before slicing to serve. 14

15 Honey Nut Steel-Cut Oats Servings: 4 3 cups water 1 cup skim milk 1 cup steel-cut oats ¼ cup honey 1 teaspoon ground cinnamon Pinch salt ½ cup toasted walnuts, chopped ¼ cup heavy cream 1. Bring the water and milk to boil in a medium saucepan. 2. Stir in the oats and cook for 25 to 30 minutes on medium-low until thickened. 3. Remove from heat and stir in the honey, cinnamon and salt. 4. Spoon into bowls then top with walnuts and drizzle with cream to serve. 15

16 Sweet Potato Hash with Fried Eggs Servings: 4 3 tablespoons coconut oil, divided ½ pound ground sausage 1 medium yellow onion, chopped 1 small red pepper, chopped Salt and pepper 2 medium sweet potatoes, chopped ½ teaspoon paprika 4 large eggs 1. Preheat the oven to 400 F. 2. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. 3. Add the sausage and cook until browned, crumbling with a wooden spoon. 4. Stir in the onions and peppers then season with salt and pepper. 5. Cook until the onions are translucent then set aside. 6. Heat the rest of the oil in a separate skillet over medium heat. 7. Add the sweet potatoes then season with paprika, salt and pepper. 8. Cook for 7 to 8 minutes until browned on the outside and tender inside. 9. Spoon the sweet potatoes into the skillet with the sausage and stir well then spread evenly. 10. Make four depressions in the mixture and crack an egg into each. 11. Season with salt and pepper then bake for 10 to 15 minutes until the eggs are cooked to your liking. 16

17 Cinnamon Oatmeal Muffins Servings: 12 1 cup all-purpose flour ¼ cup brown sugar, packed 3 teaspoons baking powder 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg ¼ teaspoon salt 1 cup milk ¼ cup melted coconut oil 1 large egg, whisked 1 teaspoon vanilla extract 1 cup old-fashioned oats ½ cup toasted walnuts, chopped 1. Preheat the oven to 425 F and line a muffin pan with paper liners. 2. Whisk together the flour sugar, baking powder, cinnamon, nutmeg and salt in a mixing bowl. 3. In a separate bowl, whisk together the milk, coconut oil, egg, and vanilla. 4. Stir the wet ingredients into the dry then fold in the oats and walnuts. 5. Spoon the mixture into the muffin pan and bake for 11 to 13 minutes until a knife inserted in the center comes out clean. 17

18 Lunch Recipes Avocado Egg Salad Sandwich Servings: 4 to 6 8 large eggs 2 medium avocadoes, pitted and chopped ¼ cup fresh chopped parsley 2 tablespoons fresh chopped dill 3 tablespoons fresh lemon juice Salt to taste 1. Place the eggs in a medium saucepan and cover with water. 2. Bring to a boil then remove from heat and cover for 10 minutes. 3. Rinse the eggs under cold water then remove the shells and chop. 4. Mash the avocadoes into a bowl then stir in the chopped eggs. 5. Add the parsley, dill, lemon juice, and salt, stirring well. 6. Spoon the egg salad onto slices of toasted bread to serve. 18

19 Chicken Spinach Salad with Honey Lemon Dressing Servings: 4 1 tablespoon coconut oil ½ pound boneless chicken breast Salt and pepper 6 ounces fresh baby spinach ½ small red onion, sliced thin 4 hardboiled eggs, peeled and sliced ¼ cup olive oil 2 tablespoons fresh lemon juice 1 tablespoon honey 1 teaspoon fresh lemon zest 1 teaspoon chopped oregano 1. Heat the coconut oil in a skillet over medium-high heat. 2. Season the chicken with salt and pepper then add to the skillet. 3. Sauté the chicken until browned and cooked through then let cool slightly. 4. Divide the spinach among four salad plates. 5. Top the salads with the cooked chicken as well as the sliced red onion and hardboiled eggs. 6. Whisk together the remaining ingredients and drizzle over the salad to serve. 19

20 Creamy Sweet Potato Soup Servings: 4 2 tablespoons coconut oil 1 small yellow onion, chopped 1 shallot, diced 2 cloves minced garlic 4 medium sweet potatoes, peeled and chopped 4 cups chicken broth ½ teaspoon ground cinnamon Pinch ground nutmeg ½ cup heavy cream or half-and-half 1. Heat the oil in a large saucepan over medium heat. 2. Add the onions, shallot, and garlic and cook for 4 to 6 minutes until tender. 3. Stir in the sweet potatoes along with the chicken broth and spices. 4. Bring to a boil then reduce heat and simmer for 30 minutes. 5. Remove from heat and puree the soup using an immersion blender. 6. Whisk in the cream and season with salt and pepper to taste. 20

21 Apple Chicken Walnut Salad Servings: 4 ½ cup olive oil mayonnaise 3 tablespoons fresh lemon juice ½ teaspoon salt ¼ teaspoon pepper 4 cooked chicken breast halves, shredded 1 small apple, peeled and diced 2 medium stalks celery, diced ½ cup toasted walnuts, finely chopped 1. Whisk together the mayonnaise, lemon juice, salt and pepper in a mixing bowl. 2. Toss in the chicken, apples, celery, and walnuts. 3. Spoon the chicken salad over chopped lettuce to serve. 21

22 Hearty Lentil Stew Servings: 4 1 cup dry red lentils4 cups chicken broth 1 (15-ounce) can diced tomatoes 1 medium sweet potato, peeled and chopped 1 small yellow onion, chopped 2 small carrots, peeled and chopped 2 small stalks celery, diced 1 tablespoon dried basil 2 teaspoons dried parsley 1 clove minced garlic Salt and pepper to taste 1/3 cup toasted walnuts, finely chopped 1. Rinse the lentils well then drain and place them in a saucepan. 2. Add the chicken broth along with the rest of the ingredients. 3. Bring to a boil then reduce heat and simmer for 45 minutes until the lentils are tender. 4. Spoon into bowls and garnish with toasted walnuts to serve. 22

23 Mediterranean-Style Tuna Salad Servings: 4 3 tablespoons olive oil 1 tablespoon fresh lemon juice ¼ cup fresh chopped parsley 2 tablespoon fresh chopped basil 3 (5-ounce) cans tuna in water, drained 1 cup cherry tomatoes, halved ½ seedless cucumber, diced ¼ cup Kalamata olives, pitted and sliced ½ cup crumbled feta cheese 1. Whisk together the olive oil, lemon juice, parsley, and basil in a mixing bowl. 2. Flake the tuna into the bowl then add the remaining ingredients. 3. Toss everything well to combine then spoon onto plates to serve. 23

24 Spinach Blueberry Salad with Toasted Walnuts Servings: 4 ¼ cup balsamic vinegar 1 tablespoon Dijon mustard 1 teaspoon fresh lemon juice 1 teaspoon sugar Salt and pepper to taste ½ cup olive oil 10 ounces fresh baby spinach 1 cup fresh blueberries ½ cup toasted walnuts, chopped 1 cup crumbled blue cheese 1. Whisk together the balsamic vinegar, Dijon mustard, lemon juice, sugar, salt and pepper in a large bowl. 2. Drizzle in the olive oil while whisking. 3. Toss in the spinach, blueberries, and walnuts until coated. 4. Divide the salad among four plates and top with blue cheese to serve. 24

25 Dinner Recipes Walnut Crusted Halibut Servings: 6 ¾ cup toasted walnuts, finely chopped ½ cup panko breadcrumbs ¼ cup fresh chopped parsley 2 tablespoons fresh chopped basil 1 tablespoon fresh chopped chives 6 (6-ounce) boneless halibut fillets ¼ cup olive oil Salt and pepper Lemon wedges 1. Preheat the oven to 450 F and line a baking sheet with parchment. 2. Combine the walnuts, breadcrumbs, and herbs in a small bowl. 3. Brush the fish with oil then season with salt and pepper. 4. Place the fillets on the baking sheet and top with the walnut mixture. 5. Bake for 8 minutes then turn on the broiler and cook for 1 minute more. 6. Serve the fish hot with lemon wedges. 25

26 Turkey and Sweet Potato Casserole Servings: 6 1 pound lean ground turkey breast 1 small yellow onion, diced 3 cloves minced garlic 1 (15-ounce) can diced tomatoes, drained1 (8-ounce) can tomato paste 1 medium sweet potato, finely chopped 1 medium eggplant, sliced ½ teaspoon chili powder ¼ teaspoon ground cumin ¼ teaspoon dried oregano 2 tablespoons olive oil 1 tablespoon almond flour 1 tablespoon coconut flour 1 cup unsweetened almond milk 1. Preheat the oven to 350 F and grease an 8-inch square baking dish with oil. 2. Heat the turkey, onion, and garlic in a large skillet over medium heat. 3. Cook until the turkey is browned then drain the fat. 4. Stir in the diced tomatoes and tomato paste along with the sweet potatoes. 5. Place the eggplant in a mixing bowl then toss with the chili powder, cumin, oregano, salt and pepper. 6. Spread the eggplant in the baking dish and spread the turkey sweet potato mixture over it. 7. Bake for 15 minutes while you prepare the sauce. 8. Heat the olive oil in a small saucepan over medium-high heat. 9. Whisk in the almond flour and coconut flour. 10. Cook for 1 minute, stirring constantly, then slowly whisk in the almond milk. 11. Let it cook for 10 minutes until reduced by half then pour over the casserole. 12. Bake the casserole for another 45 minutes until the top is browned. 26

27 Balsamic Glazed Salmon Servings: 4 4 (6-ounce) boneless salmon fillets Salt and pepper ½ cup balsamic vinegar ¼ cup chicken broth 2 ½ tablespoons honey 1 tablespoon Dijon mustard 1 clove minced garlic 1 tablespoon coconut oil 1. Let the salmon rest at room temperature for 15 minutes while you prepare the glaze. 2. Whisk together the balsamic vinegar, chicken broth, honey, mustard, and garlic in a small saucepan. 3. Bring to a boil then reduce heat and simmer for 10 to 15 minutes until reduced to 1/3 cup. 4. Remove from heat and set aside. 5. Season the salmon with salt and pepper. 6. Heat the oil in a large skillet over medium-high heat. 7. Add the salmon and cook for 3 to 4 minutes until browned on bottom. 8. Flip the salmon and cook for another 2 to 3 minutes until just cooked through. 9. Serve the salmon hot drizzled with balsamic glaze. 27

28 Sesame Chicken Bok Choy Stir-Fry Servings: 4 ½ cup chicken broth ¼ cup soy sauce 1 tablespoon rice wine 1 tablespoon sugar 1 teaspoon rice vinegar 1 teaspoon red pepper flakes 1 tablespoon water 1 ½ teaspoons cornstarch 3 tablespoons coconut oil, divided 12 ounces sliced mushrooms 1 pound boneless skinless chicken breast, chopped or sliced 1 pound baby bok choy, sliced 1 medium red pepper, chopped 2 tablespoons grated ginger 1 tablespoon minced garlic Steamed rice to serve 1. Whisk together the chicken broth, soy sauce, rice wine, sugar, rice vinegar, and red pepper flakes in a small bowl. 2. In another small bowl, whisk together the water and cornstarch then whisk that into the first mixture. 3. Heat 1 tablespoon coconut oil in a large skillet over high heat. 4. Add the mushrooms and cook for 5 minutes until tender then spoon into a bowl. 5. Reheat the skillet with another tablespoon of oil and add the chicken. 6. Season with salt and pepper and sauté for 4 to 5 minutes until just cooked through. 7. Spoon the chicken into the bowl with the mushrooms and reheat the skillet with the remaining oil. 8. Add the bok choy, red pepper, garlic and ginger then sauté for 3 minutes until the vegetables are tender-crisp. 9. Return the chicken and vegetables to the skillet and toss in the sauce. 10. Bring the sauce to boil then reduce heat and simmer until thickened about 1 to 2 minutes. Serve over steamed rice. 28

29 Vegetarian Lentil Burgers Servings: 6 ¾ cup uncooked lentils, rinsed and drained 1 ¾ cups water 1 tablespoon vegetable broth Salt and pepper 1 tablespoon coconut oil 1 large yellow onion, chopped 2 cloves minced garlic 8 ounces fresh chopped spinach ½ teaspoon ground cumin 1 cup whole-wheat breadcrumbs ½ cup toasted walnuts, chopped fine 6 toasted sandwich buns 1. Combine the lentils and water in a saucepan over high heat. 2. Bring to a boil then reduce heat and simmer, partially covered, for 30 minutes on medium-low heat. 3. Spoon the cooked lentils into a bowl and mash with the vegetable broth and a pinch of salt and pepper. 4. Heat the oil in a large skillet over medium heat. 5. Add the onion and garlic and cook for 5 to 6 minutes until softened. 6. Stir in the spinach then season with cumin, salt and pepper. 7. Cook for 2 to 3 minutes until the spinach is wilted. 8. Stir the mixture from the skillet into the cooked lentils along with the breadcrumbs and walnuts season with salt and pepper to taste. 9. Shape the mixture into six patties about 4 inches in diameter. 10. Preheat a grill pan to medium-high heat and grease with cooking spray. 11. Add the patties and grill for 3 minutes per side until heated through. 12. Serve the patties on toasted buns with your favorite burger toppings. 29

30 Honey Lemon Chicken Thighs Servings: 4 2 tablespoons coconut oil 8 boneless chicken thighs, skins removed Salt and pepper 3 large shallots, sliced thin 2 tablespoons water 1 ½ tablespoons lemon juice 1 tablespoon honey 1 tablespoon fresh chopped oregano 1. Heat the oil in a large skillet over medium-high heat. 2. Season the chicken with salt and pepper then add to the skillet. 3. Cook for 4 to 5 minutes on each side until browned and no longer pink then transfer to a plate to keep warm. 4. Reheat the skillet and add the shallots. 5. Sauté on medium heat for 2 minutes until browned then stir in the water, lemon juice, and honey. 6. Bring the mixture to a boil then cook for 1 minute while scraping up the browned bits from the bottom of the pan. 7. Add the chicken back to the pan, turning to coat. 8. Sprinkle with fresh chopped oregano and serve hot. 30

31 Sesame-Crusted Tuna Steaks Servings: 4 ¼ cup white sesame seeds ¼ cup black sesame seeds 4 (6-ounce) ahi tuna steaks Salt and pepper 2 tablespoons coconut oil 1. Stir together the black and white sesame seeds in a shallow dish. 2. Season the tuna steaks with salt and pepper then press in the sesame seeds to coat all sides. 3. Heat the oil in a large skillet over high heat. 4. Add the tuna steaks and cook for 1 minute or until the seeds start to turn golden brown. 5. Turn the tuna and cook 1 minute more until the seeds are browned underneath. 6. Transfer the tuna steaks to a cutting board and slice to serve. 31

32 Snacks and Dessert Recipes Blueberry Parfait with Toasted Oats Servings: 4 1 teaspoon water 1 teaspoon vanilla extract ½ teaspoon ground cinnamon 1 cup old-fashioned oats 3 cups plain Greek yogurt 1 ½ cups fresh blueberries 1. Whisk together the water, vanilla, and cinnamon in a small bowl. 2. Add the oats to a nonstick skillet and heat over medium-high heat. 3. Lightly spray the oats with cooking spray and stir well. 4. Toast for 1 minute then drizzle with the cinnamon mixture. 5. Stir well and cook for 2 to 3 minutes more, stirring often, until toasted. 6. Remove from heat and let cool. 7. Layer the Greek yogurt, toasted oats, and fresh blueberries in parfait glasses to serve. 32

33 Cinnamon-Roasted Walnuts Servings: 8 to 10 ¼ cup brown sugar 1 ½ teaspoons ground cinnamon ¼ teaspoon salt 1 large egg white 3 teaspoons vanilla extract 2 cups walnut halves 1. Preheat the oven to 250 F and line a baking sheet with parchment. 2. Combine the sugar, cinnamon and salt in a small bowl. 3. Beat the egg white and vanilla in a bowl until frothy. 4. Toss in the walnuts along with the spice mixture until coated. 5. Spread evenly on the baking sheet and bake for 30 minutes. 6. Stir once then bake for another 30 minutes and cool completely. 33

34 Blueberry Chia Pudding Servings: 4 1 ½ cups unsweetened almond milk 2 tablespoons honey 1 teaspoon vanilla extract 1 cup fresh blueberries ½ cup chia seeds 1. Combine the almond milk, honey, vanilla, and blueberries in a bowl. 2. Stir well then stir in the chia seeds. 3. Pour into dessert cups then cover and chill for at least 4 hours before serving. 34

35 Honey Nut Oatmeal Cookies Servings: 2 dozen 2 ¼ cups all-purpose flour 2 ½ cups old-fashioned oats 1 teaspoon baking soda ½ teaspoon salt 1 cup brown sugar 1 cup unsalted butter, softened ½ cup honey 2 large eggs, whisked 1 tablespoon vanilla extract ¾ cup chopped walnuts White sugar 1. Preheat the oven to 350 and line a baking sheet with parchment. 2. Whisk together the flour, oats, baking soda and salt in a mixing bowl. 3. In a separate bowl, beat the brown sugar and butter together until light and fluffy. 4. Beat in the honey and eggs, scraping down the sides of the bowl, then beat in the vanilla. 5. Stir in the dry ingredients until just combined then fold in the walnuts. 6. Spoon the dough onto the baking sheet in tablespoon-sized balls and flatten slightly. 7. Sprinkle with sugar then bake for 8 to 12 minutes until the edges are browned. 35

36 Dark Chocolate Walnut Brownies Servings: 12 to 16 1/3 cup unsalted butter ½ cup white sugar ½ cup light brown sugar ½ cup unsweetened cocoa powder 1 teaspoon vanilla extract 2 large eggs ½ cup all-purpose flour ½ cup toasted walnuts, chopped 1. Heat the oven to 350 and line a square baking pan with foil. 2. Melt the butter in a double boiler over medium-low heat. 3. Stir in the sugars and reduce the heat to low cook until the sugar dissolves. 4. Pour the mixture into a mixing bowl and stir in the cocoa powder, vanilla, and salt. 5. In a separate bowl, beat the eggs then stir them into the cocoa mixture. 6. Add the flour and stir until just combined then fold in the walnuts. 7. Spread the batter in the prepared pan and bake for 24 to 26 minutes until set. 8. Cool completely before cutting into squares to serve. 36

37 Frozen Blueberry Yogurt Servings: makes 1 quart 1 pound fresh blueberries 1 cup sugar 3 tablespoons fresh lemon juice ¼ teaspoon ground cinnamon ¼ teaspoon salt 1 ½ cups plain Greek yogurt ½ cup whole milk 1. Stir together the blueberries, sugar, lemon juice, cinnamon, and salt in a saucepan. 2. Heat over medium heat, stirring well until the sugar dissolves. 3. Mash the blueberries then strain into a bowl, collecting the liquid. 4. Stir the yogurt and milk into the blueberry juice then chill overnight. 5. Pour the mixture into an ice cream maker and freeze according to the directions. 37

38 Cinnamon Honey Poached Pears Servings: 4 4 ripe pears 4 cups water ¾ cup honey ½ cup sugar 2 tablespoons grated ginger 1 teaspoon cloves 1 teaspoon ground cinnamon 1. Peel the pears and cut them in half then remove the cores. 2. Whisk together the water, honey and sugar in a large saucepan over high heat. 3. Bring to boil then stir in the spices until the sugar is dissolved. 4. Add the pears and reduce heat to a simmer. 5. Simmer, covered, for 20 to 30 minutes until the pears are fork-tender. Serve warm. 38

39 By the age of 35, as many as 40% of men have experienced some degree of hair loss, and hair loss affects roughly 50% of women at some point in their life. There are different kinds of hair loss, each with different underlying causes, but they all lead to the same consequences thinning hair, bald spots, and slow regrowth. Are you sick of being embarrassed or ashamed of your appearance? Do you want to regain your confidence? If you re ready to kiss your hair loss goodbye, you ve come to the right place! In reading this book you ve learned the basics about what causes hair loss and how changing your diet might be the key to stopping it. You ve learned about specific foods that slow hair loss and support hair growth. All you have to do now is start eating them! If you want to regain your luscious locks, simply follow the 7-day meal plan outlined in this book. It includes all of the recipes you need for a full 7 days. After that, you can choose to repeat the meal plan or refer to the list of hair growth foods to create your own plan. All the best! 39