7 Reasons Why You Should Be Using Coconut Oil

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

 

 1. Coconut oil doesn't turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

2. Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

3. Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

4. Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

5. One of the best things you can use on your skin and hair is coconut oil.

Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

 

 6. Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

7. Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

Source B@Dream Health 4 Fitness

After Workout Nutrition for a Women's Fitness Diet

The foods we choose to refuel our body with post-exercise are vital to meeting our body's needs. Unfortunately, there is a lot of confusion surrounding women's fitness diet plans, leaving most of us unsure of what to eat and not eat after a workout.
 The important thing to remember is that nutrition needs clear, factual information, common sense, and diligence if you want to make your overall health better. If the other meals of the day are not executed properly, you won't achieve your workout goals.


What Happens When We Workout
Let's make some sense of this confusing topic by discussing why we workout. For me, (and I think I speak on behalf of MOST of the population), there are 3 main reasons to exercise:
1. Improve health
2. Improve body composition
3. Improve performance
If you want your fitness diet to contain the right nutrients your body needs after a workout, we need to focus on what our body experiences during exercise. During an intense workout, we break down muscle tissue, essentially damaging the tissues. This sounds bad, but this process is what actually makes us leaner, fitter, stronger and more muscular.
Essentially, a women's fitness diet needs to do 3 things:
1. Replenish glycogen
2. Stop protein breakdown
3. Promote protein synthesis
Muscle building occurs when our body reaches a positive protein balance during recovery by consuming the right type of nutrients after exercise triggers protein synthesis. Our body also depletes its carbohydrate levels during exercise, which need to be refilled. This means our body NEEDS protein and carbohydrates post-workout.
During and after exercise, our blood circulates more rapidly, especially through the muscles being trained. If we strategically put the nutrients it needs into our bloodstream at the right times, our bodies will be able to recover and replenish more efficiently.

After Workout Nutrition For A Women's Fitness Diet
This brings us to the "window" of opportunity, which occurs immediately after a workout. During this timeframe, our muscles are primed to accept the nutrients that can stimulate muscle repair and growth.
While protein synthesis lasts for up to 4 hours, our body will receive the most benefits from nutrients consumed within two hours of exercising. Wait too long to refuel your body, however, and you'll experience a decrease in glycogen storage and protein synthesis.

So What Should I Eat?

Let's recall what it is that we are trying to achieve with post-workout nutrition:
1. Replenish glycogen
2. Stop protein breakdown
3. Promote protein synthesis
This tells us we need carbohydrates to replenish our energy levels, and protein to prevent further breakdown and promote rebuilding.
Because our window is small, we need to consume quick digesting carbohydrates and quick digesting protein post-workout. Sources such as isolates, dextrose, or a recovery drink are best.
Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods. If you do choose whole foods, opt for ones that are quick to absorb like fish and white rice. Just make sure to take advantage of the two-hour "window".

Post-Workout Protein Shakes and Protein Types
Post-workout shakes are not NEEDED, but they'll help with recovery and muscle building. Protein powder is convenient and cost-effective option. It's great for before and after your workouts, and also as a meal replacement. Because proteins have different uses, however, you'll need to select different types of protein supplementation for each one.

Soy protein comes directly from the only plant-based food to contain a complete protein: soybeans. However, it does have more fat and takes longer to absorb. On the bright side, it's excellent for supplying your muscles with a steady supply of protein throughout the day. It also contains isoflavones, which promote health cholesterol levels.
Hemp protein is derived from hemp seeds. It contains approximately 50% less protein than whey, but it does contain omega-3 fatty acids to boost heart health. This type of protein powder is best used for morning drinks and between meal snacks, rather than for post workout recovery. It's also a suitable alternative for those sensitive or intolerant to milk products.
Whey protein, from cow's milk, is a by-product left over when making cheese. It's 31% more effective at building muscle than soy, and is considerably more effective at stimulating protein synthesis compared to other proteins, but you need to be careful when buying.
Lower quality whey powder has high fat and dietary cholesterol levels. It's also the fastest-absorbing protein powder types, making it the best of the three for recovery, growth, and maintenance after workouts.

Post-Workout Nutrition For A Women s Fitness Diet -- Whey Protein

If you've looked around, you'll have noticed three types of whey protein supplements:
Whey Protein Isolate -- With almost no carbs, lactose, or fat content, this is the highest quality powder available. In fact, 90% or more of its weight will be protein. It is also the most efficient of the proteins -- 30-60% more efficient than concentrate.
Whey Protein Concentrate -- The cheapest whey supplement, concentrate is high in fat and lactose. It has the highest biological value, and is about 75% protein by weight.
Whey Protein Blends -- A mixture of concentrate and isolate, this provides you with a lower fat and lactose content, while still being affordable. Blends also have a great amino acid profile.
If you're looking for a post-workout protein shake, choose whey isolate for its protein synthesis (building) effect. It may be more expensive, but it rapidly releases amino acids into blood stream and gets into the blood quicker, which is exactly what you need immediately after a workout. It peaks after about 40 minutes, and lasts about an hour.
Micellar-Isolate Protein Powder is the highest quality form of protein powder.
Called a 'muscle-sparing' protein, casein releases much more slowly in the body, causing a steady release of amino acids into the blood, over a longer period of time.
A fast-digesting protein, such as white fish is a better pre-workout protein. And for breakfast, supplement with whey protein to combat the muscle breakdown that may occur due to the fasting that occurs while sleeping. Again, a better option here is a fast-digesting protein such as eggs.
Remember that what you eat and when you eat is just as important as the details of your specially designed workouts for women. Create a women's fitness diet that best suits you and meets the needs of your workout. You'll not only look better, and get improved results, but you'll feel better, too.

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Pre- and Post-workout Nutrition for High-Intensity Interval Training

High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts.
HIIT, which involves repeated sessions of relatively brief, intermittent exercise, usually performed at very high intensity, can be easily modified for various client needs and fitness levels. When combined with an expert nutrition program, personalized HIIT programs can elicit serious results and health benefits, including:
-Improve blood pressure and cardiovascular health
-Improved insulin sensitivity
-Improved body composition
Whether you’re adding HIIT to your own personal fitness program or ramping up client results and health benefits with this style of training, it’s important to understand the nutritional needs to support it from start to finish. While nutritional needs do vary by individual and training program, these nutrition plans and meal ideas for pre- and post-workout nutrition can help.

General Nutrition to Support a H.I.I.T. Program
To get the most out of any fitness program, clients should follow a healthy meal plan in general. Effective and well-rounded nutrition programs are based on a variety of healthful ingredients such as whole grains, fruits and vegetables, and lean proteins. The best nutrition plans provide adequate calories and macronutrients such as carbohydrates to fuel the body and provide energy stores for workouts. It’s important that these are expertly created programs that allow you to stay within your scope of practice and prevent clients adopting a restrictive diet that may inhibit their success. Adequate water is also a must to ensure complete hydration during workouts.

Pre-workout Nutrition for HIIT

Due to the intensity of these workouts, it’s vital to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout. Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include:
-Whole-wheat toast with peanut butter and banana
-Non-fat Greek yogurt or cottage cheese with fruit
-Dried fruit and almonds

Post-workout Nutrition for HIIT
The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. Again, a combination of carbohydrates and protein has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. Suggestions for post-workout nutrition are similar to pre-workout meals and include:
-Whole-grain cereal with fruit and soy milk
-Whole-wheat crackers with fruit and cheese
-Hummus and pita bread
The best pre- and post-workout nutrition boosts energy and results—and client motivation. Help clients to achieve the results they demand while you improve client retention with an effective nutrition program for high-intensity interval training.

Reference
Gibala, M.J. (2007). High-intensity interval training: New insights. Gatorade Sports Science Institute Sports Science Exchange, 20, 2.

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