WHICH COOKING OIL IS GOOD FOR YOU?

Today, I wanted to give you my take on a confusing subject to most people:
...why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.
Here's the deal...
A lot of people seem to think that anything labeled as "vegetable oil" is good for you. NOT A SHOT!
Most of what is labeled as "vegetable oil" is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents, such as hexane)... sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.
In most instances, almost all of these processed oils are NOT HEALTHY for you.  I'll explain why below...

If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils... aka - trans fats).
You may have even bought some of these oils for your own cooking or baking at home.
The problem with soybean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other similar oils is that they are mostly composed of polyunsaturated fats (the most highly reactive type of fat) which leaves them prone to oxidation and free radical production when exposed to heat and light.
Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems such as heart disease, diabetes, and other degenerative diseases.
Note: It's ok if a polyunsaturated fat source isn't processed such as in whole foods like various nuts and seeds... In that case it's usually not inflammatory (as long as it's not been exposed to high heat), and is a great source of healthy polyunsaturated fats for you. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates, and a healthy balance of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered healthiest. Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds.  Keep in mind though that some nuts are mostly monounsaturated, (for example, macadamias), so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.
However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).
Here's the actual order of stability of a type of fat under heat and light (from least stable to most stable):
1. polyunsaturated
2. monounsaturated
3. saturated
Here's something that mainstream health professionals will never tell you...
Saturated fats are actually the healthiest oils to cook with!
Why?  Because they are much more stable and less inflammatory than polyunsaturated oils.
This is why tropical oils such as palm and coconut oils (and even animal fats such as butter) are best for cooking... they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.
That's also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk... because most health professionals don't truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you... when in fact, they are actually neutral in most instances... and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people's diets.
In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system.  Lauric acid is even being studied currently in medical studies for controlling contagious diseases.
To summarize... your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.  Olive oil (extra virgin preferably) is ok for lower cooking temps as it's mostly monounsaturated, so moderately stable.  The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.
My choices for top healthy cooking oils that I use:

• Virgin Coconut Oil
• Extra Virgin Olive Oil (only for low temp cooking)
• Real Butter (grass fed if possible)

Of course, with all of that said... we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is ok and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.

What They NEVER Want You To Find Out About Real Butter

By Brian St. Pierre, CSCS, CISSN

If you want to talk about much-maligned foods, butter is right up there at the top of the list. Health authorities have been telling us for years that foods like butter, rich in saturated fat, are clogging our arteries and causing heart disease. So they told us to replace them with trans-fat laden margarine, and how did that turn out? Then came polyunsaturated vegetable oils, and new research is linking these omega-6 rich fats to all sorts of health problems, including potentially increased risk of cancer.

The real question is, was there ever a problem with butter in the first place? The answer just might surprise you.

There is actually a good amount of research, in several populations, that shows that full-fat dairy consumption is associated with lower BMI, lower waist circumference, and lower risk of cardiovascular disease (especially stroke).  Low-fat or fat-free dairy is actually often associated with increased BMI and waist circumference.

In fact Dr. Ronald Krauss, one the world’s leading lipid researchers, directly showed that while saturated fat from dairy does raise LDL, it is an increase in large, fluffy and benign LDL – not the small, dense and atherogenic LDL. This actually decreases your risk of cardiovascular disease!

Now there is a clear difference between butter and dairy from grain and corn fed cows on Concentrated Animal Feeding Operations that are milked nearly year-round, given growth hormones and antiobiotics and live in their own waste compared to cows on small farms that eat grass, get exercise, fresh air and sunshine and are only milked based on their seasonal reproductive cycle. The quality of life, and therefore quality of milk and dairy products is vastly different.

Butter from grass-fed cows contains a boatload of powerful vitamins and healthful fatty acids.  These vitamins are fat-soluble, and they are bonded to the fatty acids in the dairy, and are therefore nearly non-existent in fat-free dairy.  The fat is where vitamins A, D, E and K2 are, as well as conjugated linoleic acid (CLA), butyric acid, omega-3 fatty acids, and medium chain triglycerides.  

CLA is present in human body fat in proportion to dietary intake, and has been shown to be a powerful ally in the fight against cancer.  Meat and dairy from grass-fed animals provide the richest source of CLA on the planet, containing three to five times more CLA than feedlot-raised animals.  CLA has been found to greatly reduce tumor growth in animals, and possibly in humans as well.

In a Finnish study, women who had the highest levels of CLA in their diet had a 60% lower risk of breast cancer than those with the lowest levels.  Simply switching from conventionally-raised grain-fed meat and dairy to pasture-raised grass-fed versions would have placed all the women in the lowest risk category. A good grass-fed butter will contain about 110mg of CLA per tbsp.
Vitamin D is pretty much the best thing since sliced bread and any time you can get some from food is always a good thing.  Low blood levels of vitamin D are associated with lowered immunity, increased risk of 17 cancers and counting, increased risk of heart disease, psychological and neurological disorders including ADD and depression, diabetes, stroke, hypertension, bone loss, loss of muscle mass and strength as we age and more.

Omega-3s are absolutely amazing, as they may improve nerve, brain, eye, heart and cardiovascular function as well as decreasing inflammation, joint pain, arthritis, psychological disorders, and risk of breast cancer and heart disease, all while improving mood and body composition!  Unfortunately grain-fed butter contains only about 40mg, but a good grass-fed butter will contain about 120mg per tbsp!

Medium chain triglycerides are unique fatty acids that are more readily utilized as fuel rather than stored as energy. Particular ones like lauric acid contain anti-viral and anti-microbial properties.  Vitamins A and E are powerful antioxidants.  Butryric acid may help with bodyweight regulation, and is a primary fuel source for our intestinal flora.

Notice that I didn’t mention vitamin K2 yet?  That is because I was saving what might be the best for last.  Several studies have found that a higher vitamin K2 (mostly from vitamin K2-MK4) intake is associated with a lower risk of heart attack, ischemic stroke, cancer incidence, cancer mortality and overall mortality.  Men with the highest vitamin K2 consumption had a 51% lower risk of heart attack mortality and a 26% lower risk of all cause mortality compared to men consuming the lowest amount!

One of the ways vitamin K2 improves cardiovascular health is its ability to decrease arterial calcification by 30-40%.  And, this only speaks to vitamin K2’s effects of cardiovascular health; it is also crucially important for proper fetal development and bone health, to name a few additional benefits.

Vitamin K2-MK4 is only found in animal products and the best known sources are grass-fed butter and foie gras (fatty goose liver).

Butter Might Prevent Diabetes?


Yes, it is true. Recently Dr. Dariush Mozaffarian and colleagues at Harvard found that blood content of trans-palmitoleate was associated with a smaller waist circumference, higher HDL cholesterol, lower serum triglycerides, lower C-reactive protein, lower fasting insulin and lower calculated insulin resistance.

In fact people with the highest trans-palmitoleate levels had 1/3 the risk of developing diabetes over the three years of the study!

Want to know what the dietary sources of trans-palmitoleate are? Dairy fat and red meat are virtually the only source of this fatty acid. In this study most of the trans-palmitoleate came specifically from dairy fat.

Conclusion


Well, it seems that consuming butter from grass-fed cows will make your LDL larger, fluffier and less likely to cause heart disease. It will also provide you with cancer-fighting CLA, as well as artery clearing vitamin K2-MK4. To top it all off it might also decrease your risk of diabetes. Sounds like a pretty good food to me!

A PROBLEM WITH MODERN FRUITS AND VEGGIES

Most people think that "fruits and veggies" in general are all healthy.  This is true to some extent. 

However, we're not quite eating the fruits and veggies that nature intended us to eat... if that sounds strange to you, let me explain...

You see, the fruits and vegetables that we have at our grocery stores currently have been bred over the years to maximize sugar content, size, and appearance.  Therefore, the nutritional content of these fruits and veggies has diminished over the years as produce has been bred for sweetness or size instead of nutrition.

This means that although our fruits and veggies may still have relatively good micro-nutrient and antioxidant content (compared to processed foods), today's modern agricultural fruits and veggies are a far cry from what we would have eaten in the wild tens of thousands of years ago.  Those wild fruits and veggies were far more nutrient dense than what we're eating these days.

You can see this trend with any "wild" version of a fruit vs an agriculturally grown version.  Just take agricultural blueberries vs wild blueberries as an example... some ORAC (antioxidant measurement) reporting shows wild blueberries to have almost double the antioxidant levels of some cultivated blueberries.

As you can see, this means that even if we eat lots of fruits and veggies in today's age, we still may be getting significantly less antioxidants, vitamins, and minerals compared to what we were meant to get in nature eating more "wild" varieties of fruits and veggies.

That's one of the main reasons I also started recently supplementing with a superfoods drink like Athletic Greens each day... this is one of my favorites because it has WAY more than just a few random greens powders...it also contains components from high ORAC berries, mushrooms, and dozens of other superfoods (a total of 76 superfood ingredients), all mixed into a pretty tasty drink.  This is by far the best tasting greens drink I've ever had...it has a nice lightly sweetened taste, but uses natural stevia as the sweetener.

I actually personally know the owner of the Athletic Greens company (actually just had breakfast with him this morning on a trip I'm on in California), and I can tell you that he is very passionate about the quality of this product...they didn't cut any corners on sourcing the highest quality ingredients for producing Athletic Greens.

Back to choosing healthier fruits and veggies... as I mentioned "wild" varieties are best, but apparently "heirloom" varieties may be higher in nutrients too and have had less breeding for sweetness and appearance than typical supermarket varieties. 

In addition, choosing organic versions is generally a step in the right direction and also obtaining your produce as much as possible from a local organic farmer, your own garden, or local produce stands or farmers markets can help to obtain produce with higher nutrient levels than typical supermarket produce.

One more thing I do to try to increase the amount of antioxidants I get daily to account for our slightly lower quality fruits and veggies in today's age is to use high antioxidant spices as much as I can such as turmeric, cinnamon, basil, oregano, etc. 

LOVE BOOM DRINK

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CUPCAKES

Hi, today i make a nice cupcakes and my friends they love it .So i want to share with you all the recipe.
Ingredients;
Butter -180gm
Caster sugar-180gm
Egg - 3nos[beaten]
Vanilla essence - 1 teaspoon
Self raising flour - 190gm
Milk - 1tablespoon
Method;
Reheat oven to 190 c.
Beat butter and and sugar until fluffy then put in the eggs vanilla.Then beat again until it well blended.
Then fold in the flour and put into the cup cakes casing.Bake for 15 minutes.
You also can put any extra ingredients in the batter such as choco chip,sultanas,mixed peeled or anything that suit your taste.Just try maybe you and your friends love it. 

HOW TO EAT LESS N LOSS FAT

Drink 16 ounces (500 ml) of pure water before each main meal.
You'll eat less and keep your body well hydrated while flushing
out the toxins that can slow your metabolism.

COOL SUMMER DRINK

INGREDIENTS;
1/2 LITRE MINERAL WATER OF YOUR CHOICE
1/4 CUCUMBER
1/2 GOLDEN DELICIOUS APPLE

METHOD;
JUST BLENDED ALL INGREDIENTS N ADD ICE CUBE IF U LIKE IT TO BE EXTRA COOL.

IT JUST NOT A DRINK BUT IT CONTAIN VITAMINS A,B,B1,B2,B3,B5,B6 AND C ALSO FOLIC ACID,IRON,CALCIUM,SILICON,POTASSIUM,CAROTENES,CHLORINE,ELLAGIC ACID AND AT LAST NATURALS SUGAR.

IT GOOD FOR GIVING A NICE SKIN,PROMOTE HAIR,FINGERNAIL GROWTH AND PREVENT HAIR LOSS.IT ALSO HAD AN ANTI OXIDANT ALSO STIMULATING THE IMMUNE SYSTEM.

FAST ENERGY RECOVERY DRINK

INGREDIENTS;
1/4 MEDIUM PINEAPPLES
1/2 STICK CELERY
1 INCH SLICE CUCUMBER
1 ROYAL GALA APPLE
1 LIME PEELED
1/4 CUP BLUEBERRIES
1/2 BANANA
4 ICE CUBE

METHOD;
BLEND ALL INGREDIENTS EXCEPT BANANA ,BLUEBERRIES N ICE LASTLY.
BLEND UNTIL SMOOTH N ENJOY DRINKING SLOWLY.
CONTAINS VIT A,B,B1,B2,B6,C AND E ALSO POTASSIUM,SODIUM,CALCIUM.ZINC,FOLIC ACID,BETA CAROTENE,FIBRE; NATURAL FATS,IRON AND PLENTY OF ANTI OXIDANTS
   

HOW TO BURN FAT

15 Easy Tips For Rapid Fat Melting

 

 .

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
   
   
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
   
   
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
   
   
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
   
   
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
   
   
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
   
   
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient “super pill.”
   
   
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks.  Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
   
   
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
   
   
10. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.
    
    
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
    
    
12. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
    
    
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts. .
    
    
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
    
    
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly. 

MALAY SAVOURY (SNACK)

CURRY PUFF
Ingredients for dough ;
Ghee - 1kg
Plain flour - 3.3kg
Salt - 50gm
Water - 3liter
Method;
Mix all ingredients in a mixing bowl.Let it rest for 1/2 hour.Then roll the dough to 1mm thick then cut using a round cutter.After cutting put aside n cover with damp cloth.