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!

    

                                                                                                                                      

2013 Summer Diet Survival Guide

Now that summer is well underway, we’re all ready to have more fun under the sun.  The great thing about summer is that everyone is more laid-back. School is out, the traffic is lighter so we can afford to sleep a little later in the mornings. This could spell disaster for our waistline since most activities during this season are centered around eating and drinking. So what’s a fit foodie to do?

Here are a few tips I’ve come up with to help you enjoy summer without busting the belt:

TGIF!!!

Here on our sweet island, we’ve become accustomed to the "woman a yaad" taking a break from the kitchen on Fridays. So Friday is usually the day we eat out. Even so, try to resist the urge to just “let go”. No matter what your weekend is like, always remember to:

•  Eat a healthy and satisfying breakfast.
• Always carry a healthy snack with you. Whether it’s a bag of nuts, protein or snack bar, having healthy snacks on hand makes it less likely to give into temptations.
• Devise a strategy. Think about your healthy options well before you’re starving and almost anything looks good to eat.
• If you’re eating out, try to cut back on how much you eat during the day since you’re more likely to eat more when dining out.
• Be mindful of how much you drink. While some make poor diet choices after a few drinks, alcohol can help to reduce anxiety-driven eating. Always remember, alcohol can almost double calories of carbs and protein so try to cut back when drinking on weekends.
• Give a little more during your workout sessions. Since we may be eating a little more, its only logical to sweat a little more to compensate.

Get This Party Started!

Summer and parties go hand in hand like bread and butter or chicken and chips. Many use such occasions as an excuse to forego your diet plans.  Here’s how to avoid these party tricks:

• Never go to a party on an empty stomach. Try a high protein snack or a small meal that loaded with protein and fibre to keep those stomach growls to a minimum. If you’re thinking of having a drink or two try to add some fat to meal, say almonds, to slow alcohol absorption to the bloodstream.
• Rather than hoping for healthy food options, why not bring some to the family get-together?
• Before going in the buffet line, survey and see which foods are your best bet and the select few you’d like to indulge on. This way you’ll avoid just piling things on your plate.
• Avoid going back for seconds. If your host insist and getting rid of the food, make sure to take along with you a small container to pack away seconds for taking home. Then station yourself away from the food table. Out of sight, out of mind.
• Never forget to fill up on water. Choose water over sugary drinks such as sodas and juice. Drinking alcohol? Alternate water a glass of water between drinks.
• Fill two thirds of your plate with the good stuff like veggies and protein and leave half for the not-so-healthy stuff like creamy Mac & Cheese. That way, you won’t feel so deprived. And avoid the regular stuff like rolls and chips that you can eat anytime.
• Dress to kill. The more fitted your clothing is, the more you’re conscience about what you’re putting into your mouth. So avoid the baggy, loose fitting clothes, or you won’t realize just how your waistline has expanded. 

Can You Trust Food Labels? Part II

So  we learned that even though some labels say products are low fat or fat free, they make still contribute to a considerable amount of fat when the servings are added up and they may contain a lot more sugar than the full-fat versions. “Hydrogenated” oil equals trans fat no matter what the labels say. This installment of the Nutrition Files, I’ll be addressing the biggest craze since low carb: Gluten-Free

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!