Expect none

Can someone tell me how can I stop expecting things from people???
I have heard many saying that the root of all evil is expectations and that I have stopped expecting things from people. Please will those "people" tell me how to stop expecting?
I feel really pathetic to tell someone that remember the day you were feeling really down and I pampered you like a child without allowing you to pick up one piece of jackass? Can you please just get me some food in my plate cause I am sick with fever and I cant move my finger let alone get up from the bed?
That is outright trivializing the fact that I genuinely wanted to help my friend when she/he was in need of me. Its basically saying that Well, I helped you now you help me. Its no barter system. Its not a negotiation, not a relationship which you set the terms. You are friends and when the other is in need, you do what ever to help, no questions asked. I feel so cheap expecting my friends to help me when I need help!
So much for Self-sufficient, strong independent woman. Feminism to the fucking savage beasts!