Benefits of Coconut Oil

 

Benefits of Coconut Oil 

I love coconut oil.. for so many reasons and so many things, hence the big huge container I buy it in!

Before the coconut oil craze kicked off this "superfood" had a bad rep due it's saturated fat content- which is about 90%. We now know that not all saturated fats harm our cardiovascular health like we had thought previously, in fact all saturated fats may have very little to do with it all. The saturated fatty acids in the coconut oil are very different than the ones found in animal food products- instead of the common saturated long chain fatty acids, coconut oil is a medium chain triglyceride (MCT), which are metabolized differently. MCTs go straight to the liver from the digestive tract, where they are quickly used as an energy source or turned in to ketones.

 

Here are some of my favorite health benefits and more that come from coconut oil;

 

Weight Loss

The MCTs in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fatty acids. Coconut oil helps the functioning of our thyroid and endocrine system, take away stress from the pancreas, and assist enzyme systems.. all important factors for an optimal functioning metabolism! Studies have also shown that the ketone bodies that are produced can suppress the appetite. 

 

Immunity

Coconut oil "strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which research has supported as an effective way to deal with viruses and bacteria that cause diseases like herpes, influenza, cytomegalovirus, and even HIV. Coconut oil helps in fighting harmful bacteria like listeria monocytogenes and helicobacter pylori (most common cause of peptic ulcers), and harmful protozoa such as giardia lamblia." ;source

 

Digestion

MCTs in coconut oil have antimicrobial properties that help in controlling various bacteria, fungi, and parasites.. that all can cause indigestion/digestive upset. The enzymes that benefit from coconut oil also aids in the absorption of nutrients from the digestive tract.

 

Cardiovascular Health

Like I mentioned above, MCTs do not have a negative impact on our heart health. The newest studies show that LDL particles are the main source of damage to our cardiovascular health, not saturated fats. Coconut oil does not lead to an increase in LDL levels. Coconut oil has anti-inflammatory properties and contains about 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels, high blood pressure, and atherosclerosis.

 

Cooking and Baking

Coconut oil is excellent for cooking and baking as it’s heat stable- unlike many vegetable oils, and it will not go rancid or transform into trans-fats at high temperatures.

 

Dental Health

Due to coconut oil's antibacterial, antiviral, and anti-inflammatory benefits, studies show it can be an attribute to good dental health, with regular brushing and flossing. Swish the oil around in your mouth for a few minutes as a mouth wash.

 

Skin Care

Coconut oil makes a great body moisturizer. I also use it in the shower as a shaving cream substitute, and as an eye make-up remover!

 

 

 

Portion Control

Portion Control

One thing I've been asked about quite a bit lately is portion sizes. I prefer to use the term "portion control" because it's not very correct to add a size to our portions when every person is a different size on their own- and even our individual needs can vary every day.
When I refer to portion control I am referring to meet our body's energy needs with out over eating. I believe the most important influence is the ability to recognize our own body's hunger and satiety signals and here's a few tips to help you recognize them for yourself;

• Eat slow and chew, chew, chew!..
• Mindfully enjoy your food.. savour the taste, smells, and textures.
• Drink a glass of water at least 20 minutes before you eat.
• Avoid emotional eating. If you feel anxious, upset, or bored- first go for a walk, have a cup tea, or sit for a few minutes and take some deep breaths. After you have calmed your nervous system it will be more clear if you are truly physically hungry. 
• Have a snack high in protein and/or healthy fats in between meals.. it will keep your appetite under control and stabilize blood sugar levels.
• Food is nourishment.. you are what you eat. Think about what you are eating and how it will benefit your health.
• Don't forbid yourself from treating yourself. If you are craving a treat it's okay once in a while to enjoy a small amount. By not depriving ourselves we are less likely to lose control of ourselves and over eat or binge.
• Eat until you are 80% full. No one enjoys the feeling of being over full. You can eat again the next time you feel hungry. Food is abundant and we are fortunate that we don't have to worry about the next time we will get to eat.
• Aim to get at least 7 hours or sleep. When the body lacks energy due to lack of sleep it looks to food instead.

Mango Avocado Protein Smoothie

Mango Avocado Protein Smoothie

 

Ingredients;

• 1 cup frozen mango chunks
• 1/2 cup plain kefir
• 1/2 cup almond milk
• 1 scoop vanilla protein powder (I use Vega)
• 1/4 of an avocado

Topped with Qia (Chia, hempseeds, and buckwheat grouts) by Nature's Path

The end is in sight and the (social media) pressure is on.

 

The end of my final diploma is quickly approaching.. I am super excited, but also terrified. For the first time in my life I am starting a "real job" and will be pushing myself out of my comfort zone. But, I am ready for bigger and better things, a career than I am passionate about and an industry I love so much. I have been feeling so excited to finish up my studies, get the website done, and start up my official social media pages. I have a lot of influences in the industry, so many nutritionists and other holistic health practitioners that have sparked so much inspiration inside of me. That being said, today I actually didn't feel so inspired, the opposite actually. I was browsing around on instagram and felt over whelmed and anxious. Afraid of failure. I started to see how much competition I have in the industry before me.. amazing nutritionists with so many followers, great websites, e-books, published books, hosting seminars, TV appearances, you tube channels, etc.. how am I ever going to compete with that? All of these thoughts and fears got me down for most of the day. Why?.. I am so close to getting my life in the direction I've been dreaming about for years. Those negative thoughts, they are not real. These people are not my competition, they are my connections and peers who share the same passion. I don't have to do everything that everyone else does or have as many followers, not right away, or ever. I have my own path and I am excited to see where it takes me. Balance is so important to me and I don't want social media and an online presence to be consuming too much of my time, become a stress, or take away from the real reason why I do what I do. They say "Choose a job you love, and you will never have to work a day in your life". That is so true.