Coconut Oil: What You Didn't Know

Food choices consist of everything that is important to people;  and culture plays a very important role in the types of foods we eat, how we prepare it and how we present it. Our choices represent who we are and where we come from which is a beautiful thing.

One of the things I love most about living in Caribbean is that coconut is one of our most beloved food. From our Sunday rice and peas to refreshing coconut water as well as, let's not forget, good ol' coconut drops. However, what's more remarkable about this fruit is how nutritious and beneficial it is to your health. Though it has gotten a bad reputation in the past, current research have shown that it's time for this "prodigal" fruit to return to our diet.    

Here are 10 healthy facts about this wonder-fruit:

1.     Coconut oil contains short term medium-chain saturated triglycerides (MCTs), which is a "healthy" form saturated fat. Unlike trans fat, which is linked to heart disease,  depression and high cholesterol levels, MCTs is immediately converted to energy by the liver instead of being stored as fat.

2.     It boosts metabolism and increases energy. Therefore it is more likely to be burned as fuel than stored as body fat. Try adding one to two teaspoon of coconut oil to your salads and you'll be on your way to losing those pounds.   

3.     Because of its MCT properties, coconut oil is ideal for cooking at high temperatures. Unlike olive oil which oxidizes and converts to free radical at high temperatures, coconut oil has a high smoking point and subsequently maintains its healthy authenticity.

4.     A component of coconut oil is lauric acid  which contains anti-fungal, antibacterial and antiviral properties to boost the immune system. At a workshop conducted by the HEAL Foundation, acclaimed celebrity nutritionist and obesity consultant Ms. Naini Setalvad says, "The next best source of monolaurin after mother's milk is coconut oil with 50% of its saturated fat being lauric acid".

5.     Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and bacterial related stomach issues. Fatty acids in coconut oil contain anti-bacterial properties, which have a soothing affect on bacteria or parasites that cause poor digestion.

6.     Due to its fatty properties, coconut oil is more satisfying than carbohydrates or simple sugars. In fact, frequent hunger is a major clue that our bodies are not being fed properly.  consuming the right amounts of fats and protein will fuel our bodies adequately so we won't feel the need to indulge in sweet treats so often. 

7.     Coconut oil can also be used as an anti-aging product. it hydrates the skin and keeps the skin's connective tissues strong. This leads to fewer lines and wrinkles.  For healthy, glowing skin, Apply just a small amount of coconut oil directly to your skin on a daily basis. Be sure you use virgin coconut oil with no additives.

8.     Coconut oil fights bacteria to blame for tooth decay.  Lead researcher Dr Damien Brady, of the Athlone Institute of Technology in Ireland, suggests, ‘Incorporating enzyme-modified coconut oil into dental hygiene products would be an attractive alternative to chemical additives, particularly as it works at relatively low concentrations.’ 

9.     Protects against heart disease. Animal studies have shown that coconut oil in particular lowered total cholesterol, lipoproteins and phospholipids. The reason for this is that coconut oil is composed of medium chain triglycerides which are rapidly metabolized in the liver into energy and does not participate in the biosynthesis and transport of cholesterol.

10.   It tastes great with everything!

    

                                                                                                                                      

Eating Healthy On A Budget: College Edition!

If I could get a $100 for every time a client says to me, “Eating healthy is expensive”, I’d have a profitably side business just off that. The truth is, many, especially college students,  think that in order to eat healthy, you have to beak the bank. Subsequently, many students just put their diet and health on the back burner until they ten or fifteen pounds heavier and baffled as to how they gained so much weight. With a little forethought and planning, eating healthy on a budget is possible! Here are a few tips to help you lose weight or maintain your healthy weight.   

Cook Your Own Meals

Rather than buying expensive cooked meals, cook your own at home. This will save you calories and money. All you need are a few good recipes and a shopping list. Then you can make your own delicious low-calorie and low-cost meals. According to one study, planning out your meals for the whole day really does help you lose weight. Substituting fatty meats and over processed grain for high fibre food options such beans and whole grains not only makes you feel fuller for longer but its also more affordable.

 Eat More Veggies!

Eating lots of fruit and vegetables are a must when it comes to losing weight. Because they're high in water and fibre and low in calories, the fill you up without adding pounds. But they don't have to be expensive once you buy them in season. Frozen veggies can be another great option, with just as much nutrition as fresh ones.

Learn What A Portion Looks Like

Its interesting for me to listen to clients whenever I ask them to do a 24-hour recall of what they’ve eaten. What I find is that most people, whether thin or overweight, underestimate how much they eat. They’re often shocked when I show them what a real standardized portion looks like. So, instead of buying expensive pre-portioned meals, I advise clients to get themselves familiar with proper portion sizes so they can help stop overeating. Easy way to do this is by using a kitchen scale or measuring cups to measure proper servings of your favorite foods. Do this a few times until you can eyeball portions. And try making recipes that offer built-in portion control, like mini casseroles in muffin tins.

Make Your Own Low-Calorie Snack

Grab your measuring cups and measure out individual servings of your favorite healthy snacks (whole-grain crackers, nuts, popcorn) to pack up in reusable containers or small zip-lock bags. You’ll be more mindful of the portions you’re consuming as well as saving money by buying less of those small packaged snacks. One of my favourite snacks is the extremely inexpensive and super healthy homemade popcorn. Popcorn kernels don’t cost much and you can air-pop them in the microwave. All you do is add 2 tablespoons of popcorn kernels in a brown paper lunch bag, fold over several times to seal and cook it in the microwave for a couple minutes or until you hear pops become more infrequent. Three cups of popped popcorn contains 3 grams of fiber and just 105 calories—provided you don’t add butter—and it’s a whole grain!

Write It Down!

Studies show that keeping a food journal helps you not only to keep track of what you're eating but it also helps you to lose weight. Technology has made it so much easier to keep track of what you eat. There are so many free apps like 40-30-30 or Lose It! - and then there's regular pen and paper. writing down everything you eat helps you lose weight. You can use a notebook and pencil or try one of the many free food-tracking apps, like Lose It! The important is to write down everything you eat. That will compel you to become more aware of what you’re eating.

Skip the Gym

Forget shelling out a bunch of money for gym membership. Instead, search for fun activities you enjoy for free like a sport. If you’re new to exercise start out with something as simple as daily walks. As you feel yourself getting stronger, you can increase the time and speed of your walks. Other options include hiking, jogging, playing a sport like football or netball and dancing. You can also find a ton of free workout videos online such as those on PopSugar Fitness on Youtube.

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Eat less

Yes, if you just eat less food you will lose weight and save money. Start by splitting your

meals in half or substituting expensive meat options for cheaper vegetarian options like

beans, lentils and eggs.

Can You Trust Food Labels? (Part I)

 

 

I, like so many others, have been trying to find new ways to be healthier. That means exercising more, making healthier and cleaner food choices – cutting down on processed foods - and eating in smaller portions. To the untrained eye, though, it can be so easy to get fooled by all the gimmicks and misleading advertising that are so common in the supermarket or grocery store.  We may look out for “whole grain” or “low fat” products thinking we’re making healthy choices. We may even get carried away into thinking that we can get away with more serving because it won’t budge our waistlines. But just because something says “whole grain” or “low fat” doesn’t necessarily mean its completely harmless.  So how do I avoid these deceptive traps? Read on to find out more!