Thursday, September 29, 2016


1 . Change cooking oil in home :
Remove cooking oil like mustard , Refine oils for cooking because these oil heating points are very less and in high heat and the antioxidant of the oil  get destroyed and convert in to carcinogens and causing oxidative stress and further lead to Diabetes , Cancer and Cardiac problems .

Use Pomace Olive Oil for cooking : Pomace olive oil is light and neutral when compared to the various vegetable oils available in the market. Cooking in pomace olive oil is a healthy alternative. Pomace olive oil needs high temperature to burn, making it the best option when it comes to deep frying. Another amazing property of this olive oil, in fact all forms of olive oil, is that it spreads. A little bit of pomace olive oil is sufficient for cooking. The oil consists of various nutrients, which helps the body stay healthy and fit. Using Pomace olive oil for cooking does not make one fancy; it makes one practical and smart. Granted, the exorbitant prices of olive oil can keep many away from this obviously healthy way to cook but with pomace olive oil.
Health Benefits Of Pomace Olive Oil:
Pomace olive oil is healthier than other edible oils, which are available in the market today. It is also a healthier substitute for vegetable oils. Some of the health benefits of pomace olive are discussed below:

1. Benefits The Skin:

Using pomace oil as massaging oil can give you a healthy and smooth skin. Pomace olive oil is used in several massages as a substitute for extra virgin olive oil as it contains almost similar composition but is a lot cheaper. Pomace olive oil is especially helpful, if you have a dry skin. It helps to nourish and treat the dry skin more effectively. Using a little bit of pomace olive oil during your bath can help rejuvenate your skin.

2. Beneficial For Hair:

Pomace olive oil can also be used to treat hair loss and dry scalp. The best way of using olive oil is to heat it a little and directly apply it to the scalp. This will nourish the damaged scalp and reduce hair fall. Offering a natural shine, it treats hair loss. You can even add pomace olive oil to your conditioner. Adding olive oil to your conditioner will help to increase its goodness and will act as a booster for the dry scalp.

3. Reduces Cholesterol Levels:

Pomace olive oil contains almost 80% mono-unsaturated fat, which helps to reduce cholesterol level in the body. The mono-unsaturated fat helps you to decrease the cholesterol levels, which affects the functioning of the heart. Cholesterol blocks the major arteries, which carries blood in and out of the heart, increasing the burden on the heart. Regular consumption of pomace oil can keep the arteries clear and allow blood to flow properly.

4. Best For Cooking:

Pomace olive oil is light and neutral when compared to the various vegetable oils available in the market. Cooking in pomace olive oil is a healthy alternative. Pomace olive oil needs high temperature to burn, making it the best option when it comes to deep frying. Another amazing property of this olive oil, in fact all forms of olive oil, is that it spreads. A little bit of pomace olive oil is sufficient for cooking.
2 .Extra Virgin Olive Oil for SALAD " king amongst oils" 

Purchase Good quality of Extra Virgin Olive oil for salad take it every day in dinner and lunch :
One potential contributor to cancer is oxidative damage due to free radicals, but extra virgin olive oils high in antioxidants that reduce oxidative damage . The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer .

2 .Extra Virgin Olive Oil Benefits :

1. It’s good for your sex life
No wonder the greatest lover in history was Italian: extra virgin olive oil may even improve your sex life. Casanova must have had excellent circulation for all those conquests; olive oil boosts circulation to all areas of the body, including those hard to reach erogenous zones.

2. Weight loss secret weapon
Twenty litres of extra virgin olive oil every year and most Mediterraneans still aren’t fat. According to Leandro Ravetti, Chief Oil Maker of the award-winning Cobram Estate Extra Virgin Olive Oils, a diet rich in extra virgin olive oil may deliver greater and longer lasting weight loss results than a low-fat diet.

3. Diabetes deterrent
Eating extra virgin olive oil as part of a balanced diet may help prevent or delay the onset of diabetes. Ravetti says extra virgin helps “regulate and balance our insulin levels, so you’re not really having those spikes.”

4. Pain relief
Extra virgin olive oil contains a substance called oleocanthal, which has anti-inflammatory agents, meaning olive oil is like a natural Ibuprofen. Research increasingly suggests inflammation impacts a number of chronic diseases, so olive oil’s anti-inflammatory properties grow more compelling all the time.

5. Skin saviour
Extra virgin olive oil helps with anti-ageing, osteoporosis and skin damage. “One that’s proven is that it adds a protective coating on the skin, both through consumption and application,” says Ravetti.

6. Mental agility
Olive oil is rich in monounsaturated fat, which research suggests helps prevent or slow down the cognitive decline associated with diseases like Alzheimer’s.

7. It strengthens your immune system
Loaded with antioxidants – vital for strengthening and protecting your immune system – extra virgin olive oil may help you become more resistant to infection. This wide range of important antioxidants isn’t found in other oils.

8. It keeps your body running smoothly
It’s not just vehicles that benefit from a regular oil change; extra virgin olive oil contributes to the operational health of such vital areas as the stomach, pancreas and intestines.

9. Pregnancy aid
Not only can olive oil application assist in avoiding stretch marks, consuming extra virgin olive oil while pregnant may improve your child’s psychomotor reflexes and more.

10. Longevity
Since extra virgin olive oil assists in the prevention and/or reduced impact of so many diseases – including certain cancers – it’s no exaggeration to say it may even help you live longer. Not bad for something that’s also delicious.


Purchase Raw organic turmeric form local market and grind it in grinder in home and use it as maximum in cooking .  

Here are some quick reasons why raw turmeric is just awesome:
Unique constituents, unique benefits: Raw turmeric has several health benefits which turmeric powder will not have.
For example turmeric oil is one constituents which is lost when you process turmeric. There are several other constituents too which are lost in processing. All these have a role to play to make what turmeric is.
Loss of curcumin ( turmeric ) : Curcumin, the key active ingredient is lost (to an extent, not fully) while processing. Yes, that’s correct.
Based on what process is used to make powder turmeric from raw turmeric – curcumin is lost.
Therefore, you may have noticed that the dosage of raw and powder turmeric is not too much different. The reason maybe the fact that curcumin %  is significantly higher in raw turmeric. That offsets the moisture weight in raw turmeric.
Quality control: You have more control over quality as additives / fillers and colours are added to turmeric during its processing. If we eliminate this process we eliminate a potential area of adulteration.
Economical: It is much cheaper to buy raw turmeric then powder. If you love raw turmeric – you can get same benefits at much cheaper price.
Great aroma: Raw turmeric has great aroma as compared to powdered one. This is because of the oils present in it. This can add a distinct taste to your food.
Grow and consume: Lastly, you can grow raw turmeric in your back yard. Once you grown one batch the bulb can be sued again to grow more. You can thus control the quality of turmeric too.
How to use raw turmeric?
Okay, so how you can use raw turmeric?
The usage is not very different from powder at all. You can use raw turmeric to:
·         Make golden paste
·        Make golden milk (after grating) 
·         Add to curies
·         Add to smoothies
·         Make turmeric pickle 
·         Add to salads .. and so on ..
The list is endless and just limited by your imagination.
How much raw turmeric to take?
If you want to include raw turmeric as part of your diet on a daily basis then 6-7 gms is a good.
This in grated form turns out to be around 1.5 tsp. There should be no harm even if you take 2 tsp.
All the standard precautions we take with turmeric powder apply here too e.g. – stop 2 weeks before surgeries, do not take too much during pregnancy, consult doctor in case of confusion, etc. etc.
Lastly, start low and increase gradually.
Processed and market packed turmeric have additives and colors which are carcinogens and causing health damage . 
4 . Black peeper + Turmeric

Purchase Raw Black peeper from local market and grind it at home in grinder and use it .
Packed Black peeper having color , additives , and adulterated which is harmful for health .

Benefits of Black peeper + Turmeric :

Black pepper. Another way to boost the absorption of curcumin (turmeric) is to consume it in the whole food, turmeric root (fresh or dried as a powder) because natural oils found in turmeric root and turmeric powder can enhance the bioavailability of curcumin seven to eight fold.

Health benefits of Black peeper + Turmeric +  extra virgin olive oil with salad everyday :

Health benefits of any food or herb is based on its key active ingredients.
Piperine is the key chemical in black pepper. It is similar to capsaicin a chemical in chili and offers many health benefits. Curcumin which is a polyphenol plays the same role in turmeric.
Both these compounds have been studied to examine the potential health benefits they can offer individually or together.   Here are some of their benefits:
Black pepper enhances bioavailability of Turmeric: One important question which must be popping in your mind right now would be why among so many spices are we talking about black pepper?
The answer is really interesting too. One problem with curcumin is its low levelsof bioavailability.
Most of the curcumin that is ingested gets metabolized before it can get absorbed. Piperine is said to help make curcumin more bioavailable.
This could be because it could inhibit certain intestinal digestive enzymes. This increases the amount of any drug or supplement that can be absorbed by the body. They also do not get degraded quickly.
Hence, there are studies to test if co-administering curcumin with piperine could improve the bioavailability of the former.
These studies have been conducted on humans and laboratory animals.
One study found that when even 2g of curcumin was ingested, its serum levels were very low. However, when 20mg piperine was added to curcumin the bioavailability increased by 2000%.
The bioavailability, serum levels and levels of absorption of curcumin all improved dramatically.
Help in reducing pain: Piperine in black pepper can trigger TRPV1 (transient receptor potential vanilloid type-1) in the body. This triggering can reduce pain.
Piperine is also used as an analgesic cream that can be applied topically on the skin to relieve pain.
Some studies have focused on using piperine as a new way to kill chronic pain – especially neuropathic pain which is untreatable
Anti-inflammatory: Curcumin has been studied for its anti-inflammatory capabilities especially in the treatment of rheumatoid arthritis, ulcerative colitis and other inflammatory conditions.
Laboratory studies were conducted on the way curcumin can be used as an anti-arthritic agent. An animal model of rheumatoid arthritis was used and 3 curcuminoids were studied.
The curcuminoids were administered before and not after inflammation set in. It was found that oil-depleted turmeric fraction was not as effective as a commercial composition that contained 94% combination of the 3 curcuminoids in combating inflammatory conditions.
Non-steroid anti-inflammatory drugs (NSAIDs) are usually used to treat all inflammatory conditions.
However, long term use can cause serious side effects. Hence, safer alternatives like curcumin are being studied for their potential anti-inflammatory benefits that can be used long term without any side effects.
Curcumin is able to inhibit the activity of cytokines and enzymes such as COX-1 and COX-2. It has been recommended as a treatment for chronic neurodegenerative diseases in combination with lower doses of NSAIDs
Cancer benefits:
Dietary polyphenols like piperine and curcumin have been studied for their effect on prevention of breast cancer. Mammosphere formation, which is a marker of breast stem cells were studied.
Early progenitor cells, normal stem cells and healthy breast epithelial cells were examined after control, piperine and curcumin treatment was administered.
Turmeric and black pepper compounds both inhibited mammosphere formation. They also did not cause any toxicity, therefore showing that they could be possible cancer preventive agents.
Current breast cancer treatments are often ineffective and very often even after chemotherapy and other treatment, the cancer cells reappear. According to new studies, this could be because cancer stem cells still remain and could cause tumors to recur after a period.
Hence, new research is trying to find possible ways to target stem cells. Studies have found that turmeric and black pepper combined could target breast stem cells.
In a University of Michigan study, cancer cells were injected with a potent solution of piperine and curcumin that was at least 20 times stronger that what is normally consumed through food.
Breast stem cell markers were studied. The self-renewal process of breast stem cells that is the hallmark of initiating cancer was interrupted.
This is considered a significant development. Further both compounds did not affect normal breast tissue. Sometimes women who are susceptible to breast cancer maybe advised to take medications like tamoxifen. However, these can be toxic.
Natural compounds, which offer similar benefits and are non-toxic, could be a safe alternative therapy. Another benefit is that piperine and curcumin target self-renewal of all stem cells and not just those that are estrogen sensitive like tamoxifen.
This theory offers hope to all women who develop breast cancer not just the estrogen driven kind.
Controlling Obesity: Turmeric and black pepper could be combined to fight high cholesterol levels, obesity and diabetes. Diet induced bodily changes to blood glucose, body weight, low-density lipoprotein (LDL) or bad cholesterol and triglyceride could be affected by CPQ. CPQ is an acronym for the combination of curcumin, piperine and quercetin (got from onion skin).
Presence of flavonoids in CPQ is possibly responsible for many of the reactions like decrease in glucose transport. These studies were conducted on laboratory rats.
Other benefits:
When combined together, turmeric and black pepper could help relieve gastric mucosal damage caused by peptic ulcers.
This is due to the capacity of curcumin to prevent growth of Helicobacter pylori bacteria which causes peptic ulcers and the protective capability of piperine.
Both also have antioxidant benefits.
Hence, they can benefit in improving memory loss and protect people from cognitive impairment from neurodegenerative diseases like Alzheimer’s.
Curcumin has anti-amyloid ability that can reduce amyloid pathway in Alzheimer’s. Both low and high doses of curcumin fed to laboratory mice seemed to reduce age-related memory loss.


The dosage of turmeric varies depending on the medical condition. As with most herbal supplements turmeric has no specific dosage guidelines.
The usually dosage dried  turmeric powder is 1-3 gms per day. For supplements – 400 – 600 mg, thrice daily .
As I keep saying again and again, I am not in favor of turmeric supplements and support using turmeric in your diet. Use supplements only in cases when you cannot do so.
My detailed article on turmeric dosage can be read here.
Black pepper too can be easily added in your diet in curries, salads and dressing.
A great way to have turmeric and black pepper together is Golden paste. Get its recipe here.


Black pepper must not be consumed in excess of 1 tsp a day when certain medications like digoxin or phenytoin are being taken.
The rate at which these medications are cleared by the liver could slow down when black pepper is consumed in excess.
Turmeric as spice is considered to be very safe. Turmeric supplements must not be consumed in excess and for long periods. This could cause indigestion, dizziness, nausea or diarrhea.
Those who are pregnant and breastfeeding are advised to avoid all types of herbal supplements. Diabetic patients, those due for surgery and those with gallbladder problems must also stop using turmeric supplements.
While both turmeric and black pepper are considered very safe and have been used since thousands of years, if you suffer from some specific medical problems and are not sure about using them, please consult your doctor .

1. Added Sugar Supplies a Large Amount of Fructose

The reason added sugar (and its evil twin… High Fructose Corn Syrup) is bad for you, is that it supplies a very large amount of fructose.
Sugar (and HFCS) are half glucose, half fructose. Glucose is essential and can be metabolized by pretty much every cell in the body. If we don’t get it from the diet, our bodies make it from proteins and fat.
Fructose, however, is not essential to our functioning in any way.
The only organ that can metabolize fructose is the liver, because only the liver has a transporter for it .
When large amounts of fructose enter the liver and it is already full of glycogen, most of the fructose gets turned into fat .
This process is probably one of the leading causes of the epidemics of many chronic, Western diseases.
I’d like to point out that this does NOT apply to fruit, which are a real food with vitamins, minerals, fiber, lots of water and are very difficult to overeat on.

2. Sugar Doesn’t Contain Any Vitamins or Minerals (Empty Calories)

Sugar IS empty calories. No doubt about that.
Most high-sugar foods like pastries, sodas and candy bars contain very little essential nutrients.
People who eat them instead of other more nutritious foods will probably become deficient in many important nutrients.

3. Sugar Causes Deposition of Fat in The Liver

When we eat fructose, it goes to the liver.
If liver glycogen is low, such as after a run, the fructose will be used to replenish it (3).
However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen.
When this happens, the liver turns the fructose into fat (2).
Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (4, 5, 6).
Bottom Line: Eating a lot of added sugar (fructose) can cause deposition of fat in the liver and lead to Non-Alcoholic Fatty Liver Disease.

4. Sugar Harms Your Cholesterol and Triglycerides

Most of the fat generated in the liver gets shipped out as Very Low Density Lipoprotein (VLDL) particles.
These particles are rich in triglycerides and cholesterol.
In a controlled study, people were assigned to drink 25% of calories as either a glucose-sweetened drink or a fructose-sweetened drink for 10 weeks .
The fructose group had:
·         Increases in blood triglycerides.
·         Increases in small, dense LDL and oxidized LDL (very, very bad).
·         Higher fasting glucose and insulin.
·         Decreased insulin sensitivity.
·         Increased fat in the abdominal cavity (visceral fat).
Basically, 25% of calories as fructose significantly harmed blood lipids and caused features characteristic of the metabolic syndrome, which is a stepping stone towards obesity, heart disease, diabetes and a (short) lifetime of poor health.

5. Sugar Causes Insulin Resistance

The main function of insulin is to drive glucose from the bloodstream into cells.
But when we eat a Western diet, the cells tend to become resistant to the effects of insulin.
When this happens, the pancreas start secreting even more insulin to remove the glucose from the bloodstream, because elevated blood glucose is toxic.
This is how insulin resistance leads to elevated insulin levels in the blood.
But insulin also has another important function… it tells the fat cells to pick up fat from the bloodstream and to hold on to the fat that they already carry.
This is how insulin causes obesity.
When the body becomes even more resistant to insulin, the beta cells in the pancreas eventually become damaged and lose the ability to produce sufficient insulin. This is how you get type II diabetes, which now afflicts about 300 million people worldwide.
Excess fructose is a known cause of insulin resistance and elevated insulin in the blood .
Bottom Line: Excess fructose consumption can lead to insulin resistance, a stepping stone towards obesity and diabetes.

6. Sugar Raises Your Risk of Western Diseases

Excess sugar consumption has been associated with many Western diseases.
If anything, sugar is the single largest contributing factor to the poor health of affluent nations.
Every time sugar (and refined flour and vegetable oils) enter a population’s diet, these people become sick.
Sugar has been associated with:
·         Obesity. Sugar causes weight gain via various mechanisms, including elevated insulin and leptin resistance .
·         Diabetes. Sugar is probably a leading cause of diabetes .
·         Heart disease. Sugar raises the bad cholesterol, triglycerides and causes various other issues that can ultimately lead to heart disease .
Bottom Line: Excess sugar consumption has been associated with many serious diseases, including obesity, type II diabetes and cardiovascular disease.
7. Sugar Doesn’t Cause Proper Satiety
An area in the brain called the Hypothalamus is supposed to regulate our food intake.
In a study published in 2013, two groups drank either a glucose-sweetened drink or a fructose-sweetened drink .
The glucose drinkers had decreased blood flow in the hypothalamus and felt satiated, while the fructose drinkers had increased blood flow in this area of the brain.
The fructose drinkers felt less satisfied and were still hungry.
Another study revealed that fructose didn’t reduce levels of the hunger hormone ghrelin like glucose. The more ghrelin, the hungrier you are .

8. Sugar is Addictive

When we eat sugar, dopamine is released in the brain, giving us a feeling of pleasure.
This is actually how drugs of abuse like cocaine function .
Our brain is hardwired to seek out activities that release dopamine. Activities that release an enormous amount of it are especially desirable.
In certain individuals with a certain predisposition to addiction, this causes reward-seeking behavior typical of addiction to abusive drugs.
Studies in rats demonstrate that they can in fact become physically addicted to sugar .
This is harder to prove in humans, but many people consume sugar and other junk foods in a pattern that is typical for addictive, abusive compounds.
Bottom Line: Sugar, due to its powerful effects on the reward system in the brain, can lead to classic signs of addiction.

9. Sugar Causes Resistance to a Hormone Called Leptin

Leptin is a hormone that is secreted by our fat cells. The more fat we have, the more leptin is secreted.
This is supposed to function as a signal to tell the brain that we’re full and need to stop eating. It is also supposed to raise our energy expenditure.
Obese individuals actually have high levels of leptin, but the problem is that the leptin isn’t working.
This is called leptin resistance and is a major reason why people eat more calories than they burn and become obese.
Fructose is a known cause of leptin resistance, both because insulin blocks leptin signalling in the brain and because fructose raises blood triglycerides which also blocks the effects of leptin .
This makes our brain think that the fat cells are empty and that it needs to keep eating.
Willpower is very weak compared to the leptin-driven starvation signal.
This is the reason people can’t just “eat less, move more” and live happily ever after.
To reverse leptin resistance and make the brain WANT to eat less, sugar has to go.
ASPARTAME (sugar free ) is more harmful than sugar so no use of Aspartame .
Activists claim there’s a link between aspartame and a multitude of ailments, including:
·         cancer
·         seizures
·         headaches
·         depression
·         attention deficit disorder
·         dizziness
·         weight gain
·         birth defects
·         lupus
·         Alzheimer’s disease
·         multiple sclerosis 
Natural Alternatives to Aspartame
The controversy over aspartame continues. There is still no conclusive evidence over its possible long-term negative effects. Before you switch back to sugar (which is high in calories and has no nutritional value), you can consider natural alternatives to aspartame. You may try sweetening foods and beverages with:
·         honey
·         maple syrup
·         agave nectar
·         fruit juice
·         molasses

Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis. ... Maintain the health of bones and teeth.

8 . GREEN TEA :  Green tea is more than just green liquid. Many of the bio active compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients. It is loaded with polyphenols like flavonoids and catechins , which function as powerful antioxidants .