The colorful food stuffs like fruits and vegetables are not only appetising but also it is very good  for total health of our body.Each color is related to different phytochemicals that has more health benefits . Phytonutrients are super nutrients and disease fitting chemicals which are responsible for giving color to the fruits and vegetables .Flavonoids ,isoflavones ,carotenoids ,allylsulfidy and polyphenols are some phytochemicals present in the fruits and vegetables . Phytochemicals may strengthen the immune system of the body ,help your body against cancer,controls high blood pressure ,prevent aging ,improves memory power ,maintain normal weight of the body ,gives strong bones and teeth,  it helps for good vision ,reduce the risk of type -2 diabetes , cholesterol ,cardiovascular diseases , stroke ,arthritis,psychological disorders ,and other infectious diseases. etc.
  The five color natural  food groups are 1. Red color food stuffs. 2.Green color food stuffs .3.White color food stuffs . 4.Orange and yellow color foods stuffs .5.Purple and blue color food stuffs.Each color group food stuffs provides  different nutrients that aid  your body in specific ways.Mix of red ,green, white ,orange ,yellow ,blue and purple color food stuffs provides a range of nutrients and may improve your over all health.
 1.Red color food stuffs
   These color fruits and vegetables contains lycopene and anthocyanins .this includes foods like tomatoes ,cherries ,watermelons ,beetroots ,red raddishes,red onions ,sweetpotatoes ,straberries,apple ,peach ,plumbs,red chillies , kidneybean ,apple ,kovappalam and pomegranate. These foods helps to improves the brain function , it prevent the heart diseases and  urinary tract diseases.

2. Green color food stuffs
        Green color fruits and vegetables contain antioxidant ,health promoting lutin and indoles .Foods includes green apple,kiwi ,green pepper ,spinach ,avocados ,mint leaves ,coriander leaves ,spring onions ,green beans ,cluster beans ,curry leaves ,cucumber ,drumsticks and drumsticks leaves ,all greens ,bitter gourd ,kovaikkai ,green gram ,green peas,green grapes .It strengthen the bones and teeth ,It help to prevent cataracts and age related muscular degeneration.

3.White color food stuffs 
 these color fruits and vegetables contains health promoting allicin .foods includes cauliflower ,garlic ,ginger ,turnip ,white radish ,mushrooms ,potatoes ,white onion .these food stuffs  have anti tumer effects ,and it will decrease the stomach cancers . it helps to reduce the cholesterol ,and prevent heart diseases.

4.Orange and yellow color food stuffs 
  Phytochemicals found in this group includes carotinoids and bioflavonoids  which help to maintain the immune system ,slow aging ,prevent heart diseases ,protect against cancer ,and improve the vision.these foods inculdes carrot ,banana,lemon ,orange ,ripened mango ,jack fruit ,yellow capsicum ,pine apple ,passion fruit and pumpkin .

5.Purple and blue color fruits and vegetables 
 This group foods contain phytochemicals like anthocyannins,phenolics.It reduce the risk of stroke ,cancers ,heart diseases ,as well as improve memory power ,promote healthy aging. foods inculdes purpple cabbage ,jamun fruit ,grapes ,manaththakkali fruit ,blue berries ,fig and brinjal .



   Insomnia is an inability to get sleep.Insomnia can occur at any stage.But it is particularly occur in elderly. Which can lead to so many problems like fear,stress,anxiety.mental tension,work problems.Financial problems,memory problems ,psychiatric problems,illness of the body,noise,medication side effects,over eating at bed time,drinking caffeine, and environmental cause etc.

Accupressure points to be pressed for insomnia.
 DU-20 (or) GV-20 ,H-7, UB- 62.
These points should be pressed with your thump for 1 minute in the manner of press and release for getting relief from insomnia.
DU-20(or) GV-20(Governing vessel meridian)

DU 20
This point is located on the top of the head.(middle head).Place the finger at the top of the each ear and draw an imaginary line upward,it is located where your two fingers converge.

H-7(Heart meridian)
 It is located in the wrist crease,in the line with the little finger ,as shown in the figure.

H 7
UB-62 (Urinary Bladder meridian)
This point is located in the leg depression of the inferior margin of the lateral malleolus.

UB 62


        The  natural ,delicious ,oval shaped .fuzzy, highly nutritious,  brown colored fruits which measures the size of large hen's egg. Its flesh is soft, juicy,emerald green with rows of tiny black ,edible seeds.This fruit texture is similar to strawberry . Flavour resembles a blend of strawberry, apple and pine apple fruits.another name of this fruit is chine gooseberry or sunny peach.Kiwi is  the national fruit of china.Kiwis were brought to New zealand from china.It is a commercial crop in several countries like new Zealand , Italy, Chile ,France, japan and USA.It contains numerous amount of           phyto nutrients , vitamins and is the excellent source of water soluble antioxidant vitamin C.very good source of vitamin A,E,K , flavonoids,potassium ,manganese, iron ,magnesium,        antioxidants such as beta carotene,lutein, xanthin and  high content of dietary fiber.                     
- It prevent the coronary heart diseases because it contains  Omega 3 fatty acids like alpha linolenicacid.
- It regulates the heart rate ,and reduce the high blood pressure with its high content of potassium.
- To protect and repair the body from DNA damage with its numerous amount of phyto nutrients.
- keeping the blood sugar level of diabetic patient under control with its dietary fiber ,trivalent chromium content.
-It protects against muscular  degeneration.
-t boost the immune system of the body.
-It enhance the energy levels of body.
-It helps to keep hair ,skin, teeth,nails healthy with its zinc, content.
- It helps for fluid maintenance in the body.
-Taking 1 -2 fruits a day can reduce the blood clots ,and triglycerides and total cholesterol,
-It protect against cancer because of its antioxidant property.
-It helps to produce the red blood cells because of its folic acid content.
-It will help to heal the wounds quickly.
-It will help to incease the iron absorption.
-It prevents constipation.
- It will protecting ,against wrinkling of skin ,hair fall ,colon cancer ,muscular degeneration of of the retina in the eyes,memory loss,weakness of the bones ,alzheimer disease,  osteoarthritis, rheumatoid arthritis,asthma ,diabetic ,atherosclerosis ,etc.
-It reduce the risk of autism and developmental disorders in children.
Take this delicious and highly nutritious fruit in the form of  juice ,fruit salads,jams jellies,fresh fruit,add with some desserts for healthy life.


 The natural metabolic trigger and most powerful antioxidant ,the moringa tree  is grown in semiarid ,tropical and subtropical areas. The botanical name of the tree is moringa oleifera. India is the largest producer of moringa . Moringa is grown in home gardens and as living fence in south India and Thailand.Many parts of the moringa are edible.(Leaves,drumsticks,flowers,matured seeds,oil from the matured seeds.) The moringa leaves are the most nutritious part of the plant . moringa leaves are a significant source of vitamin A,B C,E and K,beta carotene ,manganese,protein,calcium ,potassium,iron,dietary fiber, 8 essential amino acids  and 90+ verities of nutrients.The moringa leaves has 7 times the vitamin C in oranges.4 times the vitamin A in carrots.4 times the calcium in milk.3 times potassium in bananas.2 times the protein in yogurt . moringa trees have used to combat malnutrition especially among infants and nursing mothers.
- moringa leaves or drumstick leaves prevent the cardiovascular diseases because it contains monounsaturated fatty acids like oleic acid and linoleic acid.    
- It protect against cancer with its anti oxidant property.
- It lowers the high BP with its potassium content.
-It is very good for vision because of its vitamin A content.
-It helps to reduce the blood cholesterol.
-It helps to maintain the blood sugar normal.
-It enhances the immunity system of the body.
- It improves the brain and nerve function.
-It rejuvenates the body cells.
-It will help in formation of red blood cells.
-It protects the kidney and liver.
-It stimulate the metabolism of the body.
-It increases the secretion of breast milk during lactation period.
-It promotes digestion.
-It promotes good sleep.
-It helps to maintain healthy skin.
-It promotes healthy veins and arteries.  
-It is good for bones because it contain higher calcium than the milk.
-It can also help to reduce the body weight.
Take these leaves in the form of soup,juice and,curry.Add this highly nutritious leaves in  your daily diet.


  LI-4(Large Intestine Meridian)
 This point is located on the top of the hand,on the web between thump and index finger.Press this point for headache,stomach pain,joint pain, tooth ache,large intestine related problems,jaw pain ,foot pain,frontal sinus pain, migraine  head ache etc.Avoid pressing this point during pregnancy.  
ST-44(Stomach Meridian)
This point is located on  the foot ,the web margin between the 2 and  
3  toes at the junction of the red and white skin.Press this point for tooth ache, head ache ,stomach pain,joint pain ,paralysis ,leg pain,etc.

Mudra For Reducing Blood Cholesterol and obesity(surya mudra)

           Mudras are hand gestures ,that are important for curing diseases in ancient Indian culture. Mudras are said to work on the balance of the five elements of the body. This mudra increases the fire element in the body.Surya Mudra is very effective for reducing  cholesterol and body weight.Surya means sun. Sun is the source of energy.Surya Mudra attracts the energy of the sun.
Steps to be practice
1.Sit straight on the yoga mat.
2.Hold your both hands out in front of you.
3.Fold the ring finger of both hands and touch the bottom of the thump finger.
4.Press the thump gently with ring finger.
5.Keep the remaining fingers straight as shown in the figure.
6.Breathing should be normal.
7.Do it for 8 to 12 minutes .
8.Conscenrate wholly on mudra.

Benefits of this mudra
1.It reduces the blood cholesterol.
2.It helps to reduce the body weight.
3.It helps to cure the digestive problems.
4.It enhances the thyroid function.
5.It helps to relieve the anxiety and mental depression.
6.It can also be used to treat common colds and respiratory problems.
7.It is very good for heart diseases.
8.It helps to improve the blood circulation.
This mudra can be done at any time.



                       Guava is a fruit ,it has numerous health benefits, easily available in anywhere at cheap cost.It is an evergreen tropical shrub or small tree. Guavas are cultivated in many tropical and subtropical countries.The botanical name of this fruit is ''Psidium guajava".It may be round,ovoid or pear shaped.The fruit is soft when ripe with sweet musky aroma and creamy in texture.Flesh  of this fruit is varies in colors may be pink ,white,yellow or red.. contains numerous tiny ,semi hard edible seeds.It is a excellent source of antioxidant vitamin C.Very good source of vitamin A,flavonoids like betacarotene,lycopene,lutein,ctyptoxanthin ,folic acid, potassium and dietary fibers .Moderate source of B-complex vitamin such as niacin,phyridoxine,pantothethic acid,vitamin E and K.Minerals like magnesium,copper,and manganese.It is a low calorie fruit contains about four times the amount of vitamin C as an orange.

-It regulates the blood pressure with its potassium content.
-It protect against cancer because of its antioxidant property
-It helps to slow down the absorption of sugar in the blood because it rich in soluble dietary fibers.
-it promotes iron absorption and protects from anemia.
-It promotes the thyroid gland function.
-It improves the brain and nerve function because
 of its B-complex content.
-It removes the infertility problems because it contains good amount of folates.
-It improves the vision with its vitamin A content.
-It prevent the heart dieases because its contain twice the amount of lycopene present in tomatoes.
-Scurvy the vitamin C defeciency can be cured with its high content of vitamin C.
-It enhance the immunity system of the body. 
-It is very good for skin because of its vitamin E content.
-Guavas are good source of manganese that acts as an enzyme activator utilizing nutrients like thiamine,biotin and ascorbic acid.
-It prevent aging.
Guavas can be eaten in the form of raw,guava juice,jam ,jelly,fruit salads,candies,marmalads . Add this fruit your daily diet for healthy long life.

Asana For Knee Pain Utkatasana (Chair Pose)


     Utkata means powerful,fierce,uneven.Asana means pose.This asana is like sitting on an imaginary chair.This is the best asana for knee pain.
How to practice :
 1.Stand erect and keep the legs parallel to each other with one feet gap. .
2.Stretch your hands at front side ,it should be at shoulder level and the distance between the two hands is equal to the length of the chest.
3.Bend your keens and lower the trunk till the thighs are parallel to the floor.
4.Do not bend the chest forward.The spinal cord should be straight.
5. Breathing should be normal.
6.Stay in this pose for 20-30 seconds.
7. Repeat the same for 2-3 times.
Benefits of this asana:
1.This asana cures the knee pain and the swelling in  knees and foot.It helps to relieve the joint pain.
2.It will give a relief for women those who are suffering from menstrual cramping.
3.It removes the stiffness in the shoulders and corrects any minor deformities in the legs.
4.It increase the balance and stability of the body.
5. It will help to tone up the abdominal organs and back.
6. It gives flexibility to the body.
7.It improves the immune system. 


Eka Padhasana (Tree Posture)

'Eka' means one. 'Padha' means foot. This asana is a standing asana in one foot. This is a compliment asana for sirasasana. This asana tones up the leg muscles and improves the balance of the body.

How to practice:

  • Stand erect with the feet together, with the heel and big toes touching each other.
  • Bend the right knee and place the right heel in the root of the left thigh.
  • Rest the foot on the left thigh, toes pointing downwards.
  • Raise your hands together above the head as illustrated.
  • Balance on left leg.
  • Concentrate any one point infront of the eyes.
  • This pose can be done for 30-60 seconds.
  • The breathing should be normal while doing this asana.
  • Instead of standing on left leg, right leg also can be practiced by placing left heel at the root of right thigh.

Benefits of this asana:

  • It gives will power.
  • It improves concentration power.
  • It strengthens the leg muscles.
  • It gives the total balance to the body.
  • It reduces aging.

Natural food stuffs for reducing obesity


Obesity is a serious problem all over the world in adults and children of both sexes. Overweight or obesity is termed as the accumulation of excessive fat in the body impairing the health. Obesity is measured by Body Mass Index (BMI) which is a simple index of weight for height that is used to classify obesity in adults. BMI is equal to the person's weight in kilogram divided by the square of his height in metres (kg/m2). According to WHO (World Health Organisation), if BMI greater than or equal to 25 it is overweight. If BMI is greater than or equal to 30, it is obesity.

Fundamental causes of obesity:

  • Taking more energy giving foods (fatty, oily foods).
  • Sedentary nature of work.
  • Lack of exercise.
  • Watching TV and operating computer for long duration.
  • Changing modes of transportation instead of cycling or walking.
  • Labor saving devices.
  • Heredity.
  • Alcohol intake.
  • Increasing urbanization.
  • Education System.
  • Hormone imbalance.

Common health consequences of obesity:

  • Cardiovascular diseases like heart attacks...
  • Strokes.
  • Diabetes.
  • Blood Pressure.
  • Fatigue.
  • Hormonal problems.
  • Endometrial, breast and colon cancers.
  • Osteoarthritis.
  • Joint pain.
  • Premature death.
  • Insulin resistant diabetes.
  • Psychological effects.
  • Breathing difficulties.

Natural food stuffs for reducing obesity:

  • Bottle gourd soup or juice.
  • Plantain stem juice or soup.
  • Soup of leaves of Indian jujube : Take some amount of these leaves and add 2 cups of water and make it half by boiling. Then filter this and drink.
  • Horse gram soup.
  • Oats.
  • Corn.
  • Barley.
  • Citrus fruits like grapes, guava, pineapple and amla.
  •  Fiber rich vegetables like bean varieties.
  • Sprouted grams.
  • Soups of greens.
  • Vegetable salads.
  • Bermuda grass (arugampul) juice.
Regular intake of these food stuffs will reduce the obesity.

Suggestions to reduce obesity:

  • Avoid fatty foods and take low calorie diet.
  • Increase the consumption of vegetables, greens, fruits, nuts and legumes.
  • Regular physical activity.
  • Do exercise compulsory like cycling, walking, swimming, simple yogasanas for 1-2 hours daily.
  • Reduce usage of two wheelers and car, instead go by walk or cycle.
  • Reduce the usage of TV and computer.
  • Spend the calories intaken by doing physical activities.
  • Avoid packaged foods.

Natural food stuffs for lowering high blood cholesterol

Cholesterol is a waxy fat-like substance that is found in all cells of the body travelling through the blood stream in small packages called lipo-proteins. Body needs cholesterol to work properly, but too much of cholesterol increase the chance of getting heart diseases, stroke and other problems. Cholesterol is categorized in the following ways : 
  • LDL Cholesterol - Low Density Lipo-protein - Bad Cholesterol - (70-130 mg/dL)
  • HDL Cholesterol - High Density Lipo-protein - Good Cholesterol - (40-60 mg/dL)
  • Total Cholesterol - Combined Cholesterol (200-220 mg/dL)
  • Triglycerides - (10-150 mg/dL)

Causes for High Blood Cholesterol :

  • Unhealthy lifestyle
  • Obesity
  • Lack of exercise
  • Overeating (fried items, fatty foods, vanaspathi...)
  • Inactive lifestyle
  • Diabetes
  • Hypothyroidism
  • Kidney diseases
  • Pregnancy
  • Other medicines like birth control pills, stress medicines, diuratics beta blockers...
High blood cholesterol is the condition in which you have too much cholesterol in the body, this condition usually shows some symptoms for coronary heart diseases, stroke and peripheral arterial diseases. HDL is the good cholesterol which helps to reduce the risk of heart diseases and stroke whereas LDL causes these.
  • Hyperlipidemia is the presence of abnormal levels of lipids (fats) in the blood.
  • Hypercholesterolemia is the presence of high levels cholesterol in the blood.
  • Hypocholesterolemia is the abnormally of low levels of cholesterol in the blood.

Natural food stuffs for lowering the cholesterol:

  • Garlic : It lowers the LDL and increases HDL. It prevents blood clot in the coronary arteries. It reduces blood pressure. It protects the body against infection.
  • Oats : The key cholesterol burster beta-glucane, a substance in oats that absorbs the LDL in the body and excretes it. It contains fiber.
  • Olive Oil : This common cooking oil improves the HDL as it consists of omega 3,6 unsaturated mono fatty acids.
  • Fish : Lowers the LDL because of the presence o omega 3 fatty acids.
  • Walnuts : Increases the HDL. Taking 2-3 nuts daily keeps us away from heart diseases.
  • Tea : It is an anti-oxidant for cancer cells. It is also great defense against LDL cholesterol.
  • Beans : Cluster Bean, Kidney bean, soya bean, ordinary beans are good in reducing total cholesterol because of its high fiber content.
  • Dark Chocolate : Powerful antioxidants that helps to build HDL cholesterol levels.
  • Spinach : It It contains lot of lutene, which fights against aging and muscular degeneration leading to blindness.
  • Mushrooms and onions too reduce the high blood cholesterol levels.


The most essential ten letter word is CONFIDENCE -Trust it.
The most powerful nine letter word is KNOWLEDGE-Acquire it.
The most enviable eight letter word is JEALOUSY- Avoid it.
The most hard working seven letter word is SUCCESS - Achieve it.
The most fast spreading six letter word is RUMOUR- Ignore it.
The MOST Pleasing five letter word is SMILE - Keep it.
The most used four letter word is LOVE- Value it.
The most poisonous three letter word is EGO-Kill it.
The most satisfying two letter word is WE -Use it.
The most selfish one letter word is I - Avoid it.

A Powerful antioxidant - Lycopene

Lycopene is a naturally occurring phytochemical and powerful antioxidant. It belongs to carotenoid pigment class which gives fruits and vegetables the red color. It is found in tomatoes, papaya, water melon, red chillies, apricot, red cabbage, pink guavas, strawberry, pink and red grape fruit. Cooked tomatoes are excellent source of lycopene. It is the most predominant carotenoid in the human plasma present naturally in great amounts than beta-carotene and other dietary carotenoids. Like other carotenes, lycopene does not get converted into vitamin A.

  • Lycopene lower the cholesterol and prevents the heart diseases.
  • It reduces the risk of muscular degeneration.
  • It reduces the risk of cancer of prostate gland, breast, lungs, bladder, ovaries, uterus, pollen and pancreas.
  • It is also used in treating papilloma virus infection.
  • It is also used for cataract and asthma.
As lycopene is available in these natural stuffs itself, so if we add these we can get the essential amount of lycopene and live healthy.

First domesticated grain (Barley)

Barley was used by ancient civilizations as a food for humans and animals as well as alcoholic beverages. Barley is a major and important cereal grain in many countries like USA. It is cultivated world wide and is a widely adoptable crop. It belongs to grass family. It is the source of fermenteble material for beer, certain distilled beverages and for whiskey. It is used in soups, stews, flakes, barley water, barley coffee, barley tea, pancake and bread. It contains carbohydrates, dietary fiber, calcium, folate, iron, magnesium, phosphorus, potassium, zinc, eight essential amino-acids, selenium (a type of anti antioxidants) and beta glucane.

  • It lowers the LDL cholesterol using beta glucane present in it.
  • It also helps to stabilize blood glucose level.
  • It solves the urinary infections.
  • It cures the inflammation of legs in pregnant ladies.
  • It also strengthen the kidneys.
Add barley in your diet in the form of rice, flakes, soup and barley water to be healthy.

VAJRASANA (Thunder Pose)

     Vajrasana is one of the simplest and easiest yoga posture to practice. It can be done by any one easily. Vajra means thunder, asana means pose. Islamic religion is using this pose for offering prayers. This asana should be done after meal.

How to practice :

  1. Bend your legs backwards and sit with the help of your knees.
  2. Sit on your heel by folding knee joints.
  3. Erect  your spine with both hands placed on knees parallel.
  4. Normal breathing stay it for 20 seconds.
  5. Repeat the same for 3-4 times.

Benefits of this asana :

  1. It helps to improve the digestive power and it cures the all digestive problems.
  2. Makes the body strong , healthy and powerful like thunder.
  3. It helps to cure the leg pain, sciatic pain, varicose vein.
  4. The nerves and muscles of the legs and thighs are strengthened.
  5. This asana gives longevity and strengthen the spine.