My Top 12 Metabolic Supportive Foods

My Top 12 Metabolic Supportive Foods

Recently, I have been focusing a lot of my time and energy on finding and using foods to heal the body, the metabolism, the thyroid, the liver and the gut.

I have discovered that some foods can support your metabolism, while other foods can slow it down (more on those in another blog).  Some may be pretty obvious to you while others may be quite surprising to you…

You see, I love to eat.  I love great tasting healthy food that provides me with great energy, nourishment, tastes great and helps support my metabolism.  There use to be a time in my life when I would eat cardboard tasting food because I thought it was healthy for me, how wrong I was.  Like many, I got caught up in the marketing of food.  Low calorie, low fat, low in nutrition, easy to make, yet taste like crap and filled with crap.

Now, I know better, now I know what is going to energize me and keep my metabolism fired up (fresh, organic, not processed foods) vs unhealthy food (processed, fast food, frozen, conventional, sugar) that is going to slow my metabolism down and take energy away from me.  Can you remember a time that you ate a great, healthy meal and felt great afterwards?  What about when you ate an unhealthy meal, how did you feel?  Different?  Of course!

With that said, I want to give you my TOP 12 healthy, energizing, metabolism boosting foods.  If you can find a way to get all of these foods in your diet, in the right amounts, at the right times, within your day and week, then you are one step closer to increasing your metabolism, feeling great and obtaining optimal health.

1. Organic Fruit– pineapple, papaya, melons, cherries, grapes, RIPE/cooked apples, RIPE/cooked pears, peaches, kiwis, etc. are packed with good sugar, antioxidants, and a great source of minerals.  Organic fruits and even fruit juices (without pulp) are a great tool for maintaining blood sugar as long as you consume them with a fat and a protein.

2. Organic RAW Carrots– Raw carrots act like a natural antibiotic to aid your gut, thus help you process food better, decrease bacteria and increase your metabolism.  Eat in moderation since they are moderately high on the glycemic index.  Great with a little coconut oil, vinegar, and salt.

3. Organic Expeller Pressed Coconut oil – A healthy saturated fat consisting primarily of medium chain tryglicerides (MCT).  The MCT’s in coconut oil are proven anti-fungal, anti-bacterial and anti-viral agents.

4. Organic Pastured Eggs– Eggs are loaded with vitamin B12, Vit D, Vit A, choline and leucine all of which are what your body utilizes to help metabolize fat.  A recent research study found those who ate 1-2 eggs for breakfast lost more weight then those who ate bagels, toast or cereal

5.  Raw/Organic Dairy – calcium helps break down fat, and milk and other dairy contain tons of calcium.  If you are lactose intolerant try raw milk products.  Since they are not heated they will contain the live enzymes necessary for you to brake down the milk protein.  If you can not get RAW milk in your state then buy organic.  At least organic ensures it is hormone and antibiotic free. (add in milk slowly (1-2 oz/day) then try and work up to 8-24oz/day).

6. Organic Fruit Vegetables– Squash, zucchini, tomatoes, pumpkin, etc.  Believe it or not, squash are actually fruits.  They contain high levels of folate, Vitamin C and beta carotene.  They have anti-inflammatory properties which has helped with cancer prevention, arthritis, heart attacks and strokes.

7.  Organic Potatoes – rich in protein, calcium, iron, vitamins A and C.  Always eat potatoes with a fat and protein…so add a little butter and eat with a serving of fish, meat or dairy.  Add potatoes in slowly, as too much too quick can encourage weight gain.

8.  Organic grass fed, FREE roaming meats– Contains Iron and all your essential amino acids.  Grass fed meats will contain 1/2 to 1/3 less fat than grain fed beef.  These meats are also a great source of protein without all the antibiotics and hormones (my recommendation is to eat these 2-3x week).

9. Shell fish. Oysters, clams, muscles, shrimp, lobster, scallops and crab are all good sources of high quality protein.  Shellfish contain vitamins A, C, D and E, and the B vitamins.  Shellfish are an exceptional source of vitamin B12, which is required for every metabolic process in the body.

10. Salt–it’s natures diuretic and is necessary to mobilize glucose (sugar).  The right white, clean source of salt actually increases your metabolism, decreases edema and helps muscles recover.  I recommend Mortan’s canning and pickling salt.

11. Dark, organic chocolate — Dark chocolate contain not only a healthy level of antioxidants but it also contains stearic acid, a saturated fat that has been found to boost your metabolism.  Dark chocolate also contains the mineral magnesium which supports metabolism.

12. Bone broth and Gelatin. —  Bone broth and gelatin are an amazing protein source free of cysteine and tryptophan (both amino acids have anti metabolic effects).  Bone and broth and gelatin also has many anti inflammatory and anti aging properties.  (My favorite gelatin is hydrolyzed gelatin from Great Lakes Gelatin)

This week try and one or two of these amazing metabolic foods into your diet.  Remove the boxed, frozen, processed foods and see how great you are going to feel. Trust me your body will thank you:)

I do want to specify that the amount of each of these foods, when to take them and what to combine them with is VERY important.  Actual dietary requirements are all person specific since we all are at different metabolic rates, different sizes, ages, activity levels, etc.   I certainly don’t want you to think you can go out and eat a chocolate bar with a big glass of milk and a burger filled with cheese and get lean and healthy…because  most likely you will not.  Each and everyone of these foods has a specific purpose and if used properly in the right amounts at the right times can make your body a metabolic furnace.

If you would like more information on how to use these foods to help you get healthy, get energized, increase your metabolism and get lean then please do not hesitate to email me.   Finding the right program for YOU can not be achieved by just any cookie cutter approach.  Your diet must be individualized and constantly fine tuned to REALLY work long term.  Allow your body to heal itself…it can be done with a little hard work, commitment and a desire to want to get better.

Your Optimal Health Coach,

Kate Deering

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

Josh Rubin www.eastwesthealing.com

Dr Ray Peat www.raypeat.com

Dr Lita Lee www.drlitalee.com

Leafy Greens or Toxic Food? The Other Side of Eating Vegetables

Leafy greens or toxic food? The other side of eating vegetables

Here I go again…are you ready? I am about to question one of the most widely promoted health recommendations in the U.S. What is it?

I’m challenging the recommendation to “eat more vegetables”.

This is an interesting topic since most of us have been told all our lives that we need to eat more vegetables. Right?

For most of my life, I have been a huge advocate of eating tons of vegetables including kale, spinach, lettuce, cabbage, broccoli, cauliflower, etc. Personally, I would eat at least 8 to 9 servings of vegetables a day — mostly raw. We have all been told vegetables are good for us because they contain loads of nutrients, fiber, and antioxidant properties. And this is true — vegetables are filled with all these health-promoting properties. However, does this mean that all vegetables are good for us? Or is there another side of the story we’re missing?

As many of you know, about three years ago, I went through a massive transformation in my beliefs about health and nutrition. At the time my diet consisted of organic vegetables, gluten free grains, lots of organic chicken and meats, protein shakes, some fruits, and tons of water. My diet included no dairy, little fat, and no fruit juice. Sounds pretty healthy, right? The problem was, my body started to break down, I started to feel like crap, and I had no idea what was going on quite honestly, because I thought I was eating the perfect diet. Over the next year, through trial-and-error and lots of research, I realized that maybe, just maybe, I could be wrong. (Gosh, I hate to admit I am ever wrong).

The USDA and most health professionals recommend increasing whole grains, nuts, and legumes. They recommend increasing consumption of “unsaturated” fats (which often ends up being high in PUFAs), while decreasing saturated fats. They recommend less juice, more fruit, and more vegetables — especially the green leafy veggies.

In the meantime, what am I doing? I added into my diet more saturated fats, removed most polyunsaturated fatty acids (PUFA), removed ALL grains (including whole wheat and gluten free grains), started drinking more fruit juices, and eating more of the right fruits and sugars. I also greatly reduced my fiber intake — specifically green leafy vegetables, beans/lentils, nuts, and uncooked fruits. Yes, I know this is 180 degrees different from what we have all been told to do and the USDA recommendations for the last 50 years.

So, I am sure your next question is, why on earth would I do something so against the grain?

I believe the widely-promoted recommendations may not be totally on track. Are you ready to have your head spin?

Here are 3 main reasons why you may want to rethink your vegetable intake:

  1. Fiber.

Fiber is a major component of vegetables, coming in the form of cellulose. Cellulose is a polysaccharide (long carbohydrate molecule that the body cannot take apart) and is the structural component of the primary cell wall in green plants. Cellulose is also known as indigestible fiber — they used to call it roughage back in the day. No, humans cannot digest cellulose. We are told this roughage is good for us because it helps with the bulk of our stool. We are told this roughage helps clean out our intestines and helps prevent colon cancer, diabetes, heart disease, and obesity. But, is this actually true?

In Konstantin Monastyrsky’s book Fiber Menace, he discusses how increased fiber intake might do quite the opposite — causing more damage and increased inflammation and irritation to our already damaged guts. You see, whenever external factors (poor diet, stress, chemicals, processed foods) compromise bowel movements, the normal bacteria inside the colon are the first to suffer. Because these bacteria make up the bulk of normal stools (up to 75%), once they’re gone, stools harden up because the bacteria are no longer there to retain water, soften the stools, and provide stool bulk. After the bacteria are gone, and we become constipated, we start eating more fiber to replace their function. For a while, the increased fiber will appear to be working. Fiber makes stools voluminous and not as hard. Unfortunately, this is merely the calm before the storm. Regularity from fiber is not happening by restoring the body’s natural bacteria and bulk, but from replacing it with an outside bulking agent — fiber. For a while, the problems are hidden because you don’t feel them…yet.

Monastyrsky’s explains how most people will start to get inflammation of the intestines due to damage of this increased bowel size (caused by fiber and increase water consumption). The intestinal wall now becomes thinner due to physically being stretched by the bulk and increased inflammation, making it harder to expel your stool. Contributing to more problems like hemorrhoids, diverticulitis, irritable bowel syndrome (IBS), ulcerative colitis, Crohn’s Disease, and colon cancer.

To some it up, our processed, fast food, and convenient American diet is killing the bacteria in our gut that makes up a large part of our stool. We try and replace this bacteria-bulk, by eating more fiber. The increased fiber leads to more water intake and retention in the gut, which leads to increased stool size which briefly makes us think everything is working great. Soon, however, we start having more intestinal inflammation, decreasing the size of the intestines even more, causing constipation once again, and repeating the cycle. And how do we treat this? Of course, eating even more fiber and drinking more water, which is just making the problem worse! Sound like anyone you know?

Everyday, I meet with people who have digestive issues, constipation, diarrhea, or all three. In fact, I have not met a person yet who does not have some sort of digestive issues. Most of these people are eating plenty of fiber in the form of high fiber cereals, oats, bran, and tons of salads — and they’re drinking plenty of water, yet they are still having issues. I’ll be honest, it’s not until we remove most of these high fiber foods and allow the intestines to heal that things start moving better. Personally, I had the same experience. When I use to eat tons of salad and high fiber foods, I used to feel bloated and distended all the time. After completely changing my diet, how do I feel? No bloating, no digestive disturbance, no problems.

  1. Goitrogens.

Goitrogens are substances that suppress the function of the thyroid by inhibiting the formation of the thyroid hormone. Goitrogens are found in all cruciferous vegetables, including but not limited to soybeans, broccoli, cauliflower, green leafy, bok choy, cabbage, cress, and brussel sprouts. Eating a lot of raw cruciferous veggies can suppress your thyroid, leading to a slower metabolism and increased metabolic hormone disturbance. Wow, that sounds inviting.

Now, if you’re dead set on eating a vegetable stir-fry or any other cooked vegetables, it is important to know that cooking cruciferous vegetables for about 30 minutes can lower the goitrogenic effects. Yes, I know cooking vegetables too long may significantly reduce the levels of some nutrients. But it also increases the bioavailability of other nutrients. Also keep in mind that there is more to a food than just nutrients. We must get past the thought that the more nutrients a food contains, the better the food is for us. Nutrients are very important, but how the food reacts to our hormones and metabolism, how the food is digested, and how it supports the other systems of our body are just as important.

  1. Chemical toxins in vegetables.

Particular leafy or “above-ground” vegetables will have a variety of defensive naturally-produced chemicals, all with specific functions to deter animals from consuming them. The leaves, stems, and seeds are susceptible to attack by insects, birds, and grazing animals. To protect themselves, these plants contain mild toxins. These plants toxins include phenols, tannins, lectins/agglutinins, and trypsin-inhibitors. In addition, above-ground vegetables (including the leafy greens and cruciferous vegetables) contain unsaturated fats, which, as I talked about in my polyunsaturated fat blog, can be extremely anti-metabolic. Unsaturated fats themselves are important plant defenses — they inhibit trypsin and other proteolytic enzymes, preventing the assimilation of the proteins that are present in seeds and leafy green vegetables. Unsaturated fats also disrupt all biological processes that depend on protein breakdown, such as the formation of thyroid hormone. Once again, there is more to a food than just nutrients.

How are you feeling now? Ready for a big salad? I know all this information may sound a little crazy to most of you. And well, I am ok with that. You must judge for yourself if anything I am saying makes sense to you and fits into your belief system. It took time for me to adjust to my new learnings. But when I did, my health improved — and so will yours.

I can hear you now. “What should I eat if I choose to avoid leafy greens and cruciferous vegetables, but still want to eat fruits and vegetables that are high in nutrients but low in toxic anti-metabolic substances?”

Here are my top 5 veggies to include in your diet:

  • Root vegetables. Potatoes, turnips, carrots, and beets. Since the root vegetables grow underground, they have a lower toxity level, no PUFA, and no cellulose. They don’t need the protective chemicals to protect themselves from insects, birds, and grazing animals. These vegetables still have a high starch content, so they should be cooked thoroughly (except the carrot), and eaten with a saturated fat, such as butter or coconut oil. This will enable easier digestion and a slower release into the blood system. It will also increase your body’s absorption of the fat-soluble nutrients in the veggies.
  • Fruit-vegetables. Squash, tomatoes, cucumbers, zucchini, and pumpkin. These are actually all considered fruits, as the seeds are inside. They have no cellulose, little starch, and a low PUFA content. Once again, these should be well cooked and eaten with a saturated fat.
  • Tropical fruits. These are lower in fiber and a good source of fruit sugar, vitamins, and minerals.
  • Cooked fruits. Apples, pears, peaches, and cherries are all high in fiber. However, if you cook these fruits, your body will have an easier time to digest the foods.
  • Fruit juices. Pulp-free juices are your best sources of nutrients without the fibrous pulp. Orange, grape, cherry, and pineapple juices are all acceptable.

*Please remember, none of these foods should ever be eaten alone, you should always eat all vegetables and fruits with a protein and fat to slow the blood sugar response. All vegetables and fruits eaten individually will throw your blood sugar out of whack.

To summarize, eating tons of high-fiber vegetables may not be as great as we have all been lead to believe. Of course, a diet with no vegetables or fiber, but tons of processed crap, is not a good argument for the benefits of a lower vegetable/fiber diet. Only a diet with the right metabolic foods will convince you that a lower vegetable/fiber diet is really a healthy option. Does this mean you should never eat a salad or side of raw vegetables? Of course not. I still eat salads. I just eat them 2-3x a month vs. 2-3x day. I eat far smaller quantities of these types of vegetables, but I do not avoid them all together. They do have some beneficial properties if eaten in smaller quantities and eaten the correct way.

Before I changed to my current diet, I was desperate to feel better. What I was doing was not working. Now, I feel 10 times better than I did a year ago. Will it work for you?  That is for you decide…

Remember I am only here to give you another side of what mainstream media, Dr. Oz, and what most nutritional magazines are telling you. I am not here to tell you what to do. I am just here so that you can question your own health, create awareness, and help you understand that there are two sides to every story — even in the health and fitness world.

Your Optimal Health Coach,

Kate Deering

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

1. Konstantin Monastyrsky; The Fiber Menace

2. Dr Ray Peat; Vegetables etc. Who defines Food?, Unsaturated Vegetable oil: Toxic., Mind and Tissue, Generative Energy

3. Josh Rubin www.eastwesthealing.com

4. Wikipedia; Cellulose, Goitrogens, Cruciferous vegetables

Metabolically Stimulating Fat?

Metabolically stimulating fat?

Once upon a time, in a world far, far away — well… Atlanta, Georgia (far enough), I used to be a no-fat freak. Yes, you heard me. I wouldn’t go near the stuff. I, like many of you, was under the impression that dietary fat makes your body fatter. So, if fat makes you fat, eating no fat must help keep you thin and healthy. Right? Wrong! The problem was that most of our “trusted advisors” were on board with this theory — the USDA, our doctors, and every health-related book and magazine preached this message. Many still do.

You see, fat does not make us fat. Wait, let me specify — certain fats, especially saturated medium chain fatty acids (MCFAs), like coconut oil, do not make us fat. In fact, these MCFA can do quite the opposite. Back in the 1990s our trusted researchers failed to realize that not all fats are created equal. Bad fats, like hydrogenated oils, trans-fats, and PUFAs, will make you fat — not only by their high caloric values but by their metabolically lowering effect. Remember, there is more to gaining body fat than just calories. The actual response of your metabolism (revving it up or slowing it down) is far more important.

Back in 1990s, I could have been the poster child for how to slow down your metabolism. I ate tons of low fat, low calorie processed foods filled with vegetable oils, fillers, additives, hormones, and other (pardon my language) crap. I performed hours of steady cardio every day. I got very little sleep and I drank alcohol like a fish. No wonder, even though I was in my 20’s, I could never get lean. I was killing my metabolism! Damn, if I had only known then what I know now, I could have saved myself from eating tons of unhealthy, nasty tasting crap — all of which I am sure was doing me far more harm than good.

Anyway, things have changed. I have changed. And now we know that fat does not make you fat. In fact, some fat can help you lose fat… which brings me to the topic of conversation today — metabolism-stimulating coconut oil!

First, what is coconut oil?

Coconut oil is extracted from the meat of matured coconuts and is used for food, medicine, and even hair and skin care. Coconut oil is one of the few saturated fats that come from a plant source. It is unusually rich in short and medium chain fatty acids, and it’s especially high in the medium chain fatty acids (MCFAs), Lauric Acid. Since coconut oil is saturated, it is very stable at high temperatures. This makes it ideal for cooking and baking. More importantly, because of its strong bonds it will NOT oxidize inside your body. Fats that oxidize in the body lead to easy attacks by free radicals, which can cause a lower metabolic rate, disease, faster aging, and cancers. Sounds like a winning combo for me!

What are the benefits of taking coconut oil?

There are many, many benefits. However, for the sake of not going overboard, I’ll give you what I believe to be the most important reasons to incorporate it into your diet.

  1. Increases the metabolism.

Coconut oil helps stimulate thyroid function. Your thyroid gland controls your metabolism by producing T3 and T4 in your body. These hormones are released into your system where they control the conversion of oxygen and calories into energy (metabolism). In addition, the medium chain saturated fatty acids (MCFAs) in coconut oil inhibit the liver’s formation of fat, allowing the MCFA energy to be used, rather than stored as fat like the longer chain fatty acids that are in most vegetable oils (PUFAs). We must understand the physiology of our fats. The actual length of a fatty acid will determine how your body metabolizes it. To be broken down, MCFAs do not require bile, and they do not require the carnitine transport system to enter into the cells’ mitochondria. Huh? Basically, these fats can go from your gut to the liver to be metabolized as quick energy, which increases heat production and metabolism.

*Remember the farmers of 1940? They fed their livestock coconut oil to try and fatten them up, but they found that it only made the animals lean, active, and hungry. For famers who want to fatten animals quickly, coconut oil was producing the opposite effect. So this was a bad thing to incorporate into livestock feed. But for you and I who want to stay lean and healthy, coconut oil is a home run!

  1. Anti-aging.

Once again, since coconut oil is a saturated fat, it is far more stable in the body. Stable fats do not get oxidized or damaged easily. The more oxidation you have in your body, the more aging will occur.  In the 1960’s Hartroff and Porta showed that “age pigment” is produced in proportion to the amount of oxidants to antioxidants in the diet. They demonstrated that the more PUFAs that are in the diet, the more general aging, more age spots, and more wrinkling. Less PUFAs and more saturated fat had an anti-aging effect. Personally, I have experienced very similar results. I have been using coconut oil daily for over a year and have been told by many friends and clients how my skin and hair look and feel, smoother, softer, and more youthful. Looking younger from a year ago? I’ll take it!

  1. Decreases cholesterol.

For over 80 years it has been known that with a suppressed thyroid, serum cholesterol levels will rise.   This happens because without production of the T3 and T4 hormones, cholesterol cannot convert into steroid hormones (including progesterone, estrogen, testosterone, pregnenalone, and cortisol). Remember cholesterol is a major building block for most of your hormones. Without your active form of thyroid (T3), cholesterol cannot convert, and so it remains in your system, elevating your serum cholesterol. This is one reason that as we get older our cholesterol naturally rises — slowing of the metabolism. Since coconut oil supports the function of the thyroid, this will help convert cholesterol to the proper hormones — thus decreasing serum cholesterol levels.

  1. Anti-bacterial.

Coconut oil is composed of almost 40% Lauric Acid (a medium chain fatty acid). The body converts Lauric Acid into monolaurin, which is the substance that protects infants from viral, bacterial, or protozoal infections. In 1978, Jon Kabara reported that certain MCFAs, such as Lauric Acid have adverse effects on pathogenic microorganisms, including bacteria, yeast, and fungi. These fatty acids and their derivatives actually disrupt the lipid membranes of the organisms, and thus inactivate them — and this produces an antiseptic-like response. Hence, coconut oil kills undesirable microbes.

  1. Helps with digestion.

Like I stated above, coconut oil helps decrease bad bacteria in the body. Most of your bacteria are found in the intestines and colon, which is where most of our food is broken down and absorbed. Once you have a healthier digestive tract, digestion and absorption of nutrients becomes more effective. Personally, I believe one of the biggest problems in people’s health in today’s world is their lack of intestinal health. If your gut and intestinal area are filled with unhealthy bacteria and inflammation, even the best of diets and supplements will not suffice for optimal health — a good diet is half the battle, the other half is actually absorbing it.

  1. Medicinal.

Because of its high level of Lauric Acid and a smaller amount of Caprylic Acid, coconut oil has been used to kill athlete’s foot fungus, yeast infections, and intestinal parasites. In addition, coconut oil has been shown helpful in the diet for treating people with heart disease, AIDS, chronic fatigue syndrome, osteoporosis, gallbladder disease, diabetes, liver disease, and cancer.

  1. Increases energy and overall well being.

If there is one thing that all my clients report within a week of adding coconut oil, it is this — increased energy and feeling better. Coconut oil’s MCFAs are burned as fuel more efficiently, increasing the health of your liver and thyroid, increasing the metabolic rate, increasing energy production, and increasing your energy all day long.

Who knew? All this from just one fat! It would seem that coconut oil is like the baking soda of fat — majorly multi-purpose.

Well, now you know why I love coconut oil so much and recommend it to my clients. I suppose the next question would be…

What kind of coconut oil should you get?

Refined, unrefined, cold pressed, organic, virgin, extra virgin, raw, expeller pressed?

Without going into too much detail, here are some basic things you should know about choosing your coconut oil.

  • Unrefined or raw coconut oil has a strong coconut taste and will still contain the fibers of the coconut. This coconut oil has had the least amount of processing done to it.
  • Organic means the coconuts are from areas that do not use chemicals.
  • Virgin or extra virgin oil has to do with how many times the coconut meal was pressed OR the amount of pressure (heat) that was used to the get oil out. Less pressure and heat is less damaging.
  • Expeller or cold pressed means no chemicals were used to remove the oil, but it was done physically with a machine. Once again, less heat was applied to remove the oils.
  • Refined coconut oil will be tasteless and fiber-free. This oil may work better for some, especially if the person already has digestive issues and has a hard time breaking down the insoluble coconut fibers.
  • Some people find that they may get nausea or diarrhea with extra virgin unrefined coconut oil, but they have no such symptoms with the refined coconut oil.
  • Personally, I use both. Whether it is refined or unrefined I always purchase organic and cold or expeller pressed.

Finally, how much should you consume?

If you are a coconut oil beginner, start with 1 to 2 teaspoons a day. As you know, with anything, too much too soon can cause digestive disturbance and body dysfunction. Anytime you make changes to your diet, start slow. This gives your body time to acclimate to the new dietary adjustments. As you feel the beneficial effects of coconut oil, add a little more on a weekly basis until you are consuming anywhere from 1 to 3 tablespoons a day.

You can use coconut oil to sauté, bake, and fry foods. You can make salad dressings and dips or you can just take a spoonful here and there for its beneficial effects. There is no right or wrong way.

As you can see, there are many beneficial effects of using coconut oil. Is it right for you? Well, that is up to you to decide. As I have said repetitively each week, the recommendations I give in these blogs are not person-specific. We are all different, while some things work great for some, the same thing may not work for someone else. Your health is your own personal journey. As a constant reminder, my only mission in these blogs is to educate you on a different level and present information that allows you to think so that you can decide what is right for you.

If you are not left pondering, then you are not learning.

Your optimal health coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”

References:

Coconut Oil Research Center www.coconutresearchcenter.org

Coconut oil Wikipedia

Dr Lita Lee, a chemist and nutritionalist of almost 40 years www.drlitalee.com

“Coconut oil –Why is it good for you”

Dr Ray Peat, a biologist, physiologist and nutritional wizard www.raypeat.com

“Coconut Oil”, “Unsaturated vegetable Oils –Toxic”