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Banting? Here Are Five Tips For Fast Weight Loss!

If you’ve decided to try banting to lose weight, replace the crazy amount of animal fat you’re supposed to eat with good fats. These include: Vegetable oils, nuts, seeds, avocados and fatty fish.

Soon, your body will adjust to the higher GOOD fat content you’re eating and you won’t crave food between meals anymore. This is the same principle as banting except you limit the amount of unhealthy animal fat you eat and increase the healthy fats instead.

Your body can’t tell the difference – chemically, they perform the same function in the body but healthy fats won’t give you a heart attack!

Now follow these five tips for fast weight loss…

How to keep this weight loss diet working for you…

These five tips will ensure you keep the weight off:

1.   Fat is a MUST: Don’t skip on the healthy fats. You’ll feel hungry after a while and you’ll resort to snacking. A small amount of animal fat is fine.

2.   Eat lots of green vegetables: Fill HALF your plate with leafy green vegetables, broccoli, asparagus, tomatoes, leeks and other healthy vegetables.

3.   Don’t snack. When you first start off, you may need a snack between meals. But as your body adapts to your new weight loss diet, wean yourself off the snacks. They’re just more calories and you don’t need them.

4.   Limit your fruit and dairy: Eat these sparingly. Fruit is high in natural sugar and cheese contains carbs.

5.   Exercise: Don’t try to lose weight with food alone. Get your body moving!

There you have the five secrets to keep banting or ANY other weight loss diet you try working for you.

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Boiled Egg Diet – You Can Lose 11 Kg in Just 14 Days!

If you want fast results for the weight, boiled eggs are the perfect food. Just few eggs, some veggies and some citric fruits are making this diet complete. It will speed up the metabolism and burn the fat. Also, you won’t feel hungry all the time.

You MUST have lots of water to hydrate and nourish the body and also detox more easily. Have 8 glasses per day, and it may sound like a lot but it is the best dose. If you ask yourself why you feel hungry all the time it is because you lack water. Drink up! You will be in good shape, have energy and crave foods less. Water drinking means less hunger of ‘boredom’.

This diet has simple rules. You do NOT eat junk food like sweets and burgers. Limit salt and sugar as much as you can and sodas/alcohol too. You can even lose 11 kg in 14 days and the weight does not come back!

This is the 2 week menu:

Week 1

Monday
  • Breakfast: 2 boiled eggs and 1 citric fruit too.
  • Lunch: 2 slices whole meal bread and some fruit.
  • Dinner: big serving salad and chicken.
Tuesday
  • Breakfast: 1 citric fruit and also 2 eggs boiled.
  • Lunch: salad of green veggies and chicken.
  • Dinner: veggie salad, 1 orange and 2 boiled eggs.
Wednesday
  • Breakfast: 1 citrus fruit and again, 2 boiled eggs.
  • Lunch: low fat cheese, 1 tomato and 1 slice whole meal bread type.
  • Dinner: salad and chicken.
Thursday
  • Breakfast: 2 eggs, boiled, and 1 citric fruit.
  • Lunch: fruit.
  • Dinner: salad and steamed chicken.
Friday
  • Breakfast: as the day before.
  • Lunch: steamed veggies and 2 eggs.
  • Dinner: salad and barbeque or fish.
Saturday
  • Breakfast: as the day before.
  • Lunch: fruit.
  • Dinner: steamed chicken and veggies.
Sunday
  • Breakfast: 1 citric fruit and 2 eggs boiled.
  • Lunch: tomato salad, steamed veggies and chicken.
  • Dinner: steamed veggies.

 

Week 2

Monday
  • Breakfast: 2 eggs + citric fruit.
  • Lunch: salad + chicken.
  • Dinner: 1 orange, salad and 2 eggs
Tuesday
  • Breakfast: as the day before.
  • Lunch: 2 eggs + steamed veggies.
  • Dinner: salad, fish or barbeque.
Wednesday
  • Breakfast: as the day before.
  • Lunch: salad + chicken.
  • Dinner: 1 orange + veggie salad + 2 eggs.
Thursday
  • Breakfast: as the day before.
  • Lunch: steamed veggies + low fat cheese + 2 eggs.
  • Dinner: salad + steamed chicken
Friday
  • Breakfast: as the day before.
  • Lunch: tuna salad.
  • Dinner: salad + 2 eggs
Saturday
  • Breakfast: as the day before.
  • Lunch: salad and chicken too.
  • Dinner: fruit.
Sunday
  • Breakfast: as so far again.
  • Lunch: steamed veggies + steamed chicken.
  • Dinner: as the lunch.

You see that this diet has no carbs almost and that is why you need doctor consult before starting it. The menu is repetitive and simple. And for even better results, include workouts at least half an hour per day.

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The secret to ageing slowly? Ditch the carbs and cut back on calories, scientists say

By JENNY HOPE MEDICAL CORRESPONDENT

Low calorie diets may slow the process of ageing by affecting the behaviour of hundreds of genes, say researchers.

They found calorie-reduced diets stop the normal rise and fall in activity levels of close to 900 different genes linked to ageing and memory formation in the brain.

An experimental study suggests for the first time that food restriction – particularly carbohydrates – may work by manipulating the function of a much larger group of genes than previously suspected.

Low carb, calorie-reduced diets affect 900 different genes linked to ageing and memory formation in the brain

Dietary restriction has been known for decades to extend life in a range of animals, but it has proved difficult to achieve in practice and the mechanisms involved have eluded scientists.

Dr Stephen Ginsberg, a neuroscientist at New York University’s Langone Medical Centre who led the study, said: ‘Our study shows how calorie restriction practically arrests gene expression levels involved in the ageing phenotype – how some genes determine the behaviour of mice, people, and other mammals as they get old.’

However, he warned it does not mean calorie restriction is the ‘fountain of youth,’ although it will ‘add evidence for the role of diet in delaying the effects of ageing and age-related disease.’

Dr Ginsberg said the benefits of such diets have been touted to include reduced risk of human heart disease, high blood pressure and stroke, but the widespread genetic impact on the memory and learning regions of ageing brains has not before been shown.

He said previous studies have only assessed the dietary impact on one or two genes at a time, but his analysis encompassed more than 10,000 genes.

Dr Ginsberg, an associate professor at NYU Langone said the research ‘widens the door to further study into calorie restriction and anti-ageing genetics.’

For the study, female mice, which like people are more prone to dementia than males, were fed food pellets that had 30 per cent fewer calories than those fed to other mice.

Tissue analyses of the hippocampal region, an area of the brain affected earliest in Alzheimer’s disease, were performed on mice in middle and late adulthood to assess any difference in gene expression over time.

Diets such as these have been linked with a delayed onset of ageing and diseases such as heart disease, high blood pressure and stroke

Diets such as these have been linked with a delayed onset of ageing and diseases such as heart disease, high blood pressure

The findings were presented today at the Society for Neuroscience’s annual meeting in Washington DC.

Dr Eric Karran, Director of Research at Alzheimer’s Research UK, said: ‘This study suggests that a calorie-restricted diet could influence a large group of genes in the female mouse brain which are associated with ageing, but it’s not clear whether these changes would translate into benefits for learning and memory in these mice.

‘Interventional studies would be needed in people to determine what impact calorie restriction might have on long-term health and age-related memory impairment.

‘As we know, many people would find it challenging to sustain such a calorie-restricted diet, even if it was shown to be beneficial to brain health.

‘It’s important to maintain a balanced and healthy diet, particularly into older age, and if people are considering making large changes to their diet they should consult their doctor.

‘Current evidence suggests that the best way to maintain a healthy brain into older age is to not smoke, keep a healthy weight, eat a balanced diet, drink only in moderation and keep high blood pressure and cholesterol in check.’

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Here’s What Happens To Your Body When You Eat One Avocado Per Day, I Can’t Believe This Is Real

They’re one of the most popular fruits. But as an avocado lover myself, I was surprised to learn the truth about them. The shocking facts may surprise you. Here are 8 unexpected benefits of avocados.

On average, I indulge myself with at least one avocado per day, so imagine my surprise when I discovered the truth about them.

Avocados are known to be a Superfood, but the number of benefits they provide are staggering.

Just to name a few, avocados are a great source of: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, Manganese, Phosphorus, Sodium, and Zinc.

Here Are 8 Reasons Why You Should Eat An Avocado Every Day:

1. Fights Heart Disease
Folate for your heart’s health. Avocados have 23% folate which lowers incidences of heart disease. Vitamin E, monounsaturated fats and glutathione are also good for the heart. Folate can lower the risks of having a stroke.

2. Promotes Eye Health
Avocados contain more carotenoid lutein than any other fruit, protecting against macular degeneration and cataracts.

3. Lowers Cholesterol
High in beta-sitosterol, avocados lower bad cholesterol by 22%, raises good cholesterol by 11% and also lowers blood triglycerides by 20%.

4. Helps Prevent Cancer
Studies show high oleic acid prevents breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells and destroys them.

5. Aids In Weight Loss
Avocados are high in fiber and will help you feel fuller longer, potentially helping with weight loss. High fiber helps metabolic health and steadies blood sugar.

6. Natural Anti Inflammatory Agent
Avocado extract paired with a carrier oil can reduce the symptoms of arthritis. Pholyphenols and flavonoids within avocados have anti inflammatory properties.

7. Slows Aging
Prevents Avocados contain an antioxidant called glutathione that prevents heart disease, cancer and slows the signs of aging.

8. Contains High Amounts Of Potassium
An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium.

Watch the video below to learn more about the greatness of avocados:

If the countless benefits don’t encourage you to stock up on avocados and eat them like candy, I don’t know what will.

Devoted avocado lovers unite! Please share and encourage others to eat an avocado per day — by doing so, you could save a life!

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BANTING WEEKLY MEAL PLAN 1 – No More Negative Body Thoughts

DAY 1 (was a Saturday :-))

BREAKFAST

  • 2 fried eggs
  • 2 rashers bacon
  • 1 pork sausage
  • tomato with garlic and herbs sprinkled on top

LUNCH

  • 1/4 chicken (leg and thigh)
  • 1/2 tub cottage cheese
  • 2 tomatoes and some cucumber slices

SUPPER

  • 4 brown mushrooms
  • aubergine fried in olive oil
  • spinach and feta
  • dollop of full cream Greek yoghurt
  • tomato & basil salad with balsamic vinegar and olive oil drizzled over the top

DAY 2

BREAKFAST / BRUNCH

  • 2 egg omelet filled with:
  • two rashers bacon
  • brie cheese
  • rocket and tomato

SUPPER

  • Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta is my standard Greek Salad)
  • Roast Pork

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DAY 3

BREAKFAST

  • 2 poached eggs
  • tomato and onion relish
  • bacon

LUNCH

  • Greek Salad
  • chicken breast

SUPPER

  • Steak
  • Pumpkin with butter
  • cauliflower and broccoli
  • baby marrow with cheese sprinkled on top

DAY 4

BREAKFAST

  • scrambled eggs fried in butter
  • mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat!!
  • double cream Greek yoghurt

LUNCH

  • Steak (left over from night before)
  • pumpkin, broccoli and cauliflower (also left over)

SUPPER

  • Greek Salad (lettuce, tomato, cucumber, peppers, feta, olives, balsamic vinegar and olive oil)
  • Rotisserie BBQ chicken (already cooked from Spar / Pick n Pay)

DAY 5

BREAKFAST

  • Omelet filled with:
  • Brie
  • the mushroom, onion, yellow pepper, tomato and garlic left over from DAY 4
  • Rocket

LUNCH

  • Full cream Greek Yoghurt

SUPPER (We had supper at the Ocean Basket)

  • Grilled fish, prawns, spinach, butternut and a Greek Salad!

DAY 6

BREAKFAST

  • 2 eggs
  • 3 rashers bacon
  • 1 tomato

LUNCH

  • full cream Greek yoghurt (I like yoghurt – what can I say ;-))

SUPPER

  • I had more yoghurt (wasn’t hungry)
  • Andre had BBQ chicken and Greek Salad

DAY 7

BREAKFAST

  • tomato, onion and garlic fried in olive oil
  • scrambled eggs cooked in butter
  • bacon

LUNCH

  • Chicken breast and salad

SUPPER

  • Hake fried in butter and lemon juice
  • wilted spinach with butter and garlic
  • Aubergine fried in olive oil
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10 Reasons you are not losing weight while Banting/LCHF.

Its very frustrating not being able to lose weight when you think you have done everything you possibly can to stay on the straight and narrow…but have you really?
Here’s a little Checklist of what could be the issue…
1. You’re losing centimeters, but the scale doesn’t reflect it.
In the first few weeks, we often lose a lot – its awesome and all, but its often water weight.
What can you do?
Ditch the scale and use the measuring tape as your guide to weigtloss.
2. You’re overstressed.
What’s that, you say? Well, unfortunately it’s true. Stress releases cortisol which elevates cravings and hunger.
What can you do?
Take care of your body AND mind. Do something that relaxes you – go for a walk, watch a movie, meditate…and try to leave the negative behind you.
3. You’re just not sleeping enough.
Studies have been done regarding weight gain and insomnia. Its best to get a good nights rest as being tired makes us hungrier.it also leaves you feeling leas motivated to eat properly.
What can you do?
Well, that depends on what you’re currently doing. If you’re having a lot of coffee, don’t. We don’t suggest having more than 2-3 cups per day anyway, and perhaps if you’re having issue, try not to have any in the afternoon. If that’s not your issue, don’t do any strenuous activities for the last few hours before bed, and try to keep to a routine at bed time. Magnesium deficiencies are also said to cause insomnia…so perhaps that’s something to look into! (Consult your doctor).
4. You’re snacking too much.
We are all used to the habit of nibbling on something during the day. Often during lchf, that snack is nuts. Nuts is very calorie dense and can be easy to overeat on if you’re snacking on it all day.
What can you do?
Cut out the snacking. Have a glass of water if you feel the need go snack.
5. Medical issues are getting in your way.
Often, there’s an underlying medical condition we aren’t aware of. Thyroid issues is one, but that’s not all. If you’re on medication for an existing condition, have a look at the side effects of your medication. If any of them are possible weight gain, or if you feel there is an underlying cause for your weight issues, something needs to be done.
What can you do?
Make an appointment with your doctor to either have your medication changed, or get tests done to check, for instance, thyroid function.
6. You’re red listing (cheating).
If you are, its sun a bad idea – I really can’t emphasize this enough. Not only can it stall your weight loss, or cause weight gain, it can lead to health problems.
What can you do?
Don’t cheat!!
7. You’re having too much dairy.
Yes yes I know…dairy is life. This I would say is last resort, but I’ll tell you why it happens. Dairy not only has fat, but protein too. The specific protein co rained in dairy has the ability to spike insulin more than most things.
What can you do?
Well. The answer is kind of obvious, but yes. Cut down on your dairy by substituting milk for coconut milk or unsweetened almond milk and Cream for coconut cream. Butter is fine as it has trace amounts of lactose and protein in…
8. Your portions aren’t right.
We need to be getting most of our calories from fat, some from meat and little from vegetables. That doesn’t mean eating a little bit of vegetables and loading up on fats. Fats are calorie dense – your plate should look to have 70% very low carb veg, 20% protein, 10% fat on it. But calorie wise those figures should be reversed. (These portions can vary a little…but you get the idea).
What can you do?
To optimize weight loss and make sure you’re getting what your body needs, download the app called carb wise. Available on iTunes and Play Store.
9. You’re going into the orange too much.
The thing about the orange list is that it lends itself to personal interpretation. How often is “occasional”? For me, that could mean once a month, for someone else, that could mean a few times a week.   Its not so much the orange list vegetables as it is the orange list fruits.
What can you do?
If you’re going to have fruit occassionally, opt for berries. Otherwise, try sticking to the green list more often.
10. Its not only about the carbs.
Sometimes products have 0g net carbs in them so some say they’re fine. Well, they’re not- especially where it comes to things like diet drinks. Studies have been done on them – and how they can cause weight gain!
What can you do?
Cut down on the sweetness. Have the occasional banting cake or dessert, but try not to make it a part of your everyday life.

12 FACTS ABOUT FARTING YOU PROBABLY DIDN’T KNOW

Burping, hiccups, and farting are bodily functions which make people laugh, get embarrassed, and even annoyed. The crown jewel on these is farting.

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How much do you know about farts besides the fact that they sound and smell funny, and come out from the bum. These are some things you should know about them:

  • Men fart more than women.
  • The original meaning of fart if forth as wind from the anus. This word was coined in 1962.
  • An average person farts around 14 times a day.
  • Those 14 farts a day are enough to fill up a balloon.
  • This is not something to be embarrassed about as it means that you are healthy. A healthy digestive tract produces farts. If you are not farting at all go to the doctor.
  • Farts are made up of hydrogen sulfide that reduces mitochondrial damage. Smelling farts can be healthy, thus next time you fart take a nice deep breath and thank the person.
  • Female farts tend to be stinkier as females have higher concentration of hydrogen sulfide. Female farts are healthier to smell.
  • Farts go as fast as 10 ft/sec.
  • If you have very tight sphincter you will produce louder farts as they have smaller tighter area to squeeze out from.
  • Gum and soda make you fart more, thus if you know somebody who farts a lot and they drink a lot of soda and chewing gum, hide it from them.
  • Most of the farting happens at night when we sleep.
  • Termites are animals which produce the most fart. Camels, zebras, sheep, cows, elephants, and dogs (especially labs and retrievers) follow next.
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The Cold Truth About Coconut Oil – 10 Facts You Need To Know!

by KRIS GUNNARS

Coconut oil is one of the few foods that can be classified as a “superfood.” Its unique combination of fatty acids can have profound positive effects on health. This includes fat loss, better brain function and various other amazing benefits.

Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.

1. Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties

Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated.

However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth.

Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.

No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are so-called long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

2. Populations That Eat a LOT of Coconut Are Among The Healthiest People on The Planet

Coconut is kind of an “exotic” food in the Western world, primarily consumed by health conscious people.

However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific.

They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.

These people are in excellent health, with no evidence of heart disease.

Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans.

Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut.

3. Coconut Oil Can Increase Your Energy Expenditure, Helping You Burn More Fat

Obesity is currently one of the biggest health problems in the world.

While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are critical too.

It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.

The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day.

Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.

4. The Lauric Acid in Coconut Oil Can Kill Bacteria, Viruses and Fungi, Helping to Stave Off Infections

Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.

When coconut oil is enzymatically digested, it also forms a monoglyceride called monolaurin.

Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi.

For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans.

Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.

5. Coconut Oil Can Kill Your Hunger, Making You Eat Less Without Even Trying

One interesting feature of coconut oil is that it can reduce your hunger.

This may be related to the way the fatty acids in it are metabolized, because ketone bodies can have an appetite reducing effect.

In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average.

Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch.

These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.

Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures

A so-called ketogenic (very low carb, very high fat) diet is currently being studied to treat various disorders.

The best known therapeutic application of this diet is treating drug-resistant epilepsy in children .

This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketone bodies in the blood.

For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.

Because the MCTs in coconut oil get shipped to the liver and turned into ketone bodies, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet.

Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.

7. Coconut Oil Can Improve Blood Cholesterol Levels and May Lower Your Risk of Heart Disease

Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought.

Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype.

In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil.

There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status .

This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term.

Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.

8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen

Coconut oil can serve various purposes that have nothing to do with eating it.

Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin.

Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays

Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath.

Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.

9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients

Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.

In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.

Ketone bodies can supply energy for the brain and researchers have speculated that ketones can provide an alternative energy source for these malfunctioning cells and reduce symptoms of Alzheimer’s.

In one 2006 study, consumption of medium chain triglycerides lead to an immediate improvement in brain function in patients with milder forms of Alzheimer’s.

Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimer’s disease.

Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

10. Coconut Oil Can Help You Lose Fat, Especially The Dangerous Fat in Your Abdominal Cavity

Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.

Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.

This is the most dangerous fat of all and is highly associated with many Western diseases.

Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.

A study in 40 women with abdominal obesity, supplementing with 30 mL (1 ounce) of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks.

Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day.

This number may not seem too impressive on the surface, but be aware that these people aren’t adding exercise or restricting calories. They’re losing significant amounts of abdominal fat simply by adding coconut oil to their diet.

11. Anything Else?

If you want to enjoy the immense health benefits of coconut oil, then make sure to choose organic, virgin coconut oil… NOT the refined stuff.

This is really just the tip of the iceberg. People are using coconut oil for all sorts of things with incredible success.

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10 Most Effective Exercises For Weight Loss

Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone (lower abs, anyone?). After a lot of exercise trial and error, I’ve finally found a solid set of moves that help me shape up and feel confident in a swimsuit, my favorite skinny jeans, or a sexy cockatil dress.

Read on for the top 10 exercises that I find work wonders for my stomach, inner thighs, booty, and shoulders plus tips on how to add them into your workout routine.

Single-Leg Deadlift

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I love this exercise because it lifts and tones the glutes and activates my entire core (which helps prevent back pain).

How to do it: Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.

Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up, think about using your glutes to push your hips forward instead of lifting from your back. Keep core engaged and chest up during the entire movement.

Side Plank

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This exercise is my secret weapon to help tighten and shrink my waistline. It works the deep abdominal muscles (obliques, transverse abdominus) that many abs exercises don’t reach.

How to do it: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.

Pushup

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I’m a huge fan of this classic exercise because it works the entire body, burning a significant amount of calories, as well as tightens my chest muscles to keep things perky in your bikini.

How to do it: Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.

Second Position Plies

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This ballet move sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer.

How to do it: Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push yourself back up to the starting position.

Cardio Intervals

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Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.

How to do it: Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total:
3 minutes at 50 percent of your maximum effort
20 seconds at 75 percent of your maximum effort
10 seconds at your absolute maximum effort

Triceps Extension

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This is my favorite exercise for toning the back of shoulders and triceps. I use light weights and perform a high number of reps (25+) for this exercise.

How to do it: Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling. Lift and lower the 2-3 pound weight about an inch (30 times each side).

Stepups

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This exercise targets the muscles of your glutes and hamstrings to create leaner, stronger legs, and a tighter, lifted rear. Stepups also work your quadriceps since they require you to straighten your knee against resistance.

How to do it: Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.

Keep your chest up and core engaged the entire time. Keep your weight balanced evenly, not leaning too far forward or too far back.

Bridge

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Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain free.

How to do it: Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

Plank with Arm Raise

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Adding an arm raise to an already excellent exercise like the plank improves posture and core strength, which makes me feel better, look taller, and feel more confident.

How to do it: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and maintain your hip placement as you lift your right arm straight out in front of you. Draw your shoulder blades down and back as you lift your arms. Hold the position for 5-10 seconds and then switch arms.

Shoulder Stand

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There are so many physical and mental benefits to yoga. Inversion postures are great for helping to reduce the appearance of cellulite. I do a shoulder stand or put my legs up the wall for 5 minutes every night before I go to bed.

How to do it: Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.

Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.

How to Use These Moves

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1. Total-Body Workout
For a quick, total-body tone up, pick five of the moves and do 3 sets of each exercise 10 times (unless otherwise noted below). Move as fast as possible between moves for maximum calorie burn.

The next day, do the other five exercises. You can incorporate a few sets of cardio intervals into the total-body training session or do it separately for a longer period of time.

2. Target Your Trouble Zone
If you want to tighten up one specific area, pick the exercises that focus on those places and incorporate them into your daily routine. Just remember to continue challenging your body by gradually increasing the weight or number of reps as you get stronger.

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They Said Coconut Oil Was Great For You, BUT This is What They Didn’t Tell You – Weight Loss Program

While traveling through Thailand, by partner and I joked about buying a coconut plantation because it seems that everything now-a-days is coconut based!

  • coconut oil
  • coconut butter
  • coconut shreds
  • coconut water
  • coconut milk and cream
  • coconut flour
  • and even coconut soya sauce (try it, it’s actually delicious)

Coconut (C. nucifera) belongs to the Arecaceae (Palmae) family and the subfamily Cocoideae.

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The flesh of the coconut is very high in healthy fatty acids. The composition of fat varies depending on the type and processing of the oil. Medium-chain saturated fatty acids make up approximately 90% of coconut oil with a slight contribution of mono-unsaturated fatty acids and poly-unsaturated fatty acids.

What’s so good about Medium Chain Fatty Acids?

coconut oil

Medium-chain saturated fatty acids (MCFA’s) are easily digested, absorbed, and utilized by the body, while freely crossing the blood-brain barrier in the unbound form, which means it can be used by the brain as an energy source but also for neurological health.

What’s also great is that virgin (unrefined) coconut oil is affordable, readily available, delicious and completely natural. It’s also…

  • Anti-carcinogenic (prevents the spread of cancer cells and enhances the immune system)
  • Anti-inflammatory
  • Anti-microbial/ Infection fighting (bacteria, viruses, yeast, fungi, parasites and protozoa)
  • An antioxidant (protects against free-radical formation and damage)
  • Improves nutrient absorption (easily digestible; makes fat-based vitamins more available to the body – ie. vitamin A, D, E, K)
  • Nontoxic to humans and animals

Coconut Oil for Personal Hygiene and the Body

coconut oil face

  1.   Age Spots (also known as liver spots) – applying coconut oil directly to the age spot will help it fade.
  2.   After Shave – coconut oil will help heal your skin after shaving without clogging pores. Great for razor burn!
  3.   Baldness – combine coconut oil with lavender, rosemary, thyme, cedarwood, Jojoba oil, Grapeseed/ castor oil and a little cayenne pepper. Apply three times a day (or before bed) to affected area of hair loss and massage in. Coconut oil and these essential oils supports cell regeneration.
  4.   Body Scrub – mix coconut oil and salt together and rub all over! Rinse off and your skin will be super soft. You can add in essential oils if you would like a specific smell.
  5.   Bruises – applied directly to the bruise, coconut oil enhances the healing process by reducing swelling and redness.
  6.   Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.
  7.   Burns – apply to burn site immediately and continue applying until healed. Will reduce the chances of permanent scarring and promotes healing.
  8.  Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection! Watch this video for a quick coconut chapstick DIY:
  9. Cradle Cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.
  10. Dandruff – coconut oil soaks into the scalp moisturizing dry skin and relieves symptoms of dandruff. It also helps to control oil secretion from the scalp, another leading cause of dandruff.
  11. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda.
  12. Diaper Salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.
  13. Eye cream – apply under the eyes to reduce puffiness, bags and wrinkles. Use on the lids in the evening.
  14. Face Wash/ Soap – mix equal parts coconut oil with olive oil, almond oil, avocado oil and castor oil and use in place of soap when washing your face. Wet face, rub oil in and leave on for two minutes, rinse and pat dry. One teaspoon should be adequate.
  15. Hair conditioner/ Deep Treatment – use as a leave-in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest. For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.
  16. Hair Gel/ Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).
  17. Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.
  18. Lubricant – it is an all-natural, perfectly safe personal lubricant for masturbation and sex. Not compatible with latex!
  19. Makeup Remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!
  20. Massage Oil – pretty simple; grab some and rub!
  21. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face. Often lotions are water-based and can dry out your skin even more.
  22. Nipple Cream – works great to nourish cracked, sore or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
  23. Acne Skin Fix – prone to oily skin or an oily T-zone? Use a pea sized amount underneath makeup or alone to reduce oil gland stimulation. Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
  24. Pre-Shave – coconut oil will prep skin for the pending damage caused by shaving.
  25. Skin Conditions – coconut oil can relieves skin problems such as psoriasis, dermatitis, and eczema.
  26. Stretch Marks – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.
  27. Sun Burn Relief – rub liberal amounts of coconut oil into the affected area.
  28. Sunscreen – It’s not high, but coconut oil does have an SPF of around 4.
  29. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
  30. Tattoo Healing and Moisturizer – continued use of coconut oil on tattoos will help keep the pigment from fading. Used on new tattoos, coconut will hasten the healing process and decrease the chance of infection.
  31. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.
  32. Wrinkle Prevention and Wrinkle Reducer – rubbing coconut oil on winkles and sagging skin helps strengthen the connective tissues to bring back that youthful look!

Coconut Oil for General Health and Wellness

coco oil

  1. Breastfeeding – for breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich the milk supply.
  2. Bones and Teeth – coconut oil aids in the absorption of calcium and magnesium leading to better development of bones and teeth.
  3. Digestion – the saturated fats in coconut oil help control parasites and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
  4. Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat while increasing muscle.
  5. Insulin Support – Improves insulin secretion and utilization of blood glucose making it great for both diabetics and non-diabetic.
  6. Lung Function – increases the fluidity of cell surfaces.
  7. Nausea – rub some coconut oil on the inside for the wrist (PC 6) and forearm to calm an upset stomach.
  8. Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme heat and extreme cold. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Doing this will strengthen and protect the capillaries in the nasal passages.
  9. Gum Health – oil pulling with coconut oil offers a two for one health benefit!
  10. Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
  11. Vitamin and nutrient absorption – makes fat-based nutrients more available to the body – ie. vitamin A, D, E, K
  12. Weight loss – the saturated fats contribute to weight loss and controlling cravings.
  13. Mental Cognition and Productivity – medium chain triglycerides freely pass the blood-brain barrier and allows an alternate source of energy to improve cognition.

Coconut Oil for Internal Health Problems

stomach pain

  1. Acid Reflux/ Indigestion – if taken after a meal
  2. Adrenal and Chronic Fatigue
  3. Allergies – seasonal hay fever
  4. Alzheimer’s/Dementia – read my research here
  5. Asthma – even in children!
  6. Autism
  7. Bowel function – constipation, IBD (inflammatory bowel disease), gut infections
  8. Bronchial Infections and Cystic Fibrosis
  9. Cancer – has been shown to prevent colon and breast cancer
  10. Candida Albicans
  11. Cholesterol – improves HDL (‘good’ cholesterol) to LDL (‘bad’ cholesterol) ratio in people with high cholesterol
  12. Poor Circulation – feeling cold all the time or edema, especially in the extremities, apply coconut oil to the skin in a light circular pattern towards the heart. Similar to dry skin brushing
  13. Colds and Flues – as an anti-microbial and anti-inflammatory agent
  14. Mild Depression and Cognitive Dis-ease – in conjunction with CBT (cognitive behavioural therapy), fish oil and other treatment strategies
  15. Diabetes – helps keep blood sugar levels stable and helps with cravings
  16. Epilepsy – known to reduce epileptic seizures
  17. Flaky, Dry Skin – poor oil intake often results in dry skin and dandruff
  18. Gallbladder Disease – dietary oils can help increase bile flow, which can be helpful for gallbladder issues, but possibly harmful (ie. Gallstones)
  19. Gas – foul gas is often due to imbalance in the gut bacteria. Coconut oil is a mild anti-microbial to help re-establish healthy gut flora
  20. H. pylori – oral intake. Occasionally, antibiotic treatment may be necessary.
  21. Heart Disease – protects arteries from injury that causes atherosclerosis
  22. Hemorrhoids – can applied externally or internally twice a day
  23. Hot Flashes
  24. Immune System Builder
  25. Irritable Bowel Syndrome – alternating diarrhea and constipation are key signs of IBS
  26. Jaundice
  27. Kidney Disease and Stones – aids in dissolving small stones
  28. Liver Disease
  29. Lung Disease
  30. Malnutrition
  31. Mental Clarity
  32. Menstruation Relief – regarding pain/cramps and heavy blood flow
  33. Migraines – with regular use
  34. Pancreatitis
  35. Periodontal Disease and Tooth Decay
  36. Prostate Enlargement – BPH, benign prostatic hyperplasia
  37. Stomach Ulcers – helps soothe stomach lining and limit H. pylori growth
  38. Thrush
  39. Thyroid Function – can help regulates an overactive or underactive thyroid
  40. Urinary Tract Infections and Bladder Infections

Coconut Oil and Topical Health Problems

severe acne

  1. Acne – Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
  2. Head Lice – topical application
  3. Allergies/Hay Fever – rub a little inside the nostrils for quick relief. The pollen will cling to the oil.
  4. Athletes Foot
  5. Toenail Fungus
  6. Back Pain and Sore Muscles
  7. Boils and Cysts
  8. Cellulite
  9. Circumcision healing – although I don’t support circumcision, coconut oil may help with healing.
  10. Decongestant – rub coconut oil on the chest and under the nose when congested from a cold or allergies
  11. Ear infection – place a few drops of coconut and garlic oil inside the ear twice daily for relief from pain. Also fights the infection itself.
  12. Genital Warts – genital warts often go away on their own after 2 years of the initial infection. Addition of topical coconut oil application over 6 month may be helpful
  13. Gum Disease, Gingivitis and Canker Sores – use as a toothpaste or rub directly on gums
  14. Herpes – applied topically and taken internally
  15. Hives – reduces the itch and swelling
  16. Pink eye – applied around and in the eye

BONUS: Coconut Oil and Pets/ Animals

coconut dog

 Always check with your veterinarian, but the average recommended dosage for animals is 1/4 teaspoon for every 10 pounds of body weight twice daily.
  1. Aids healing of digestive disorders – like inflammatory bowel syndrome and colitis
  2. Aids in arthritis or ligament problems
  3. Aids in elimination of hairballs and coughing
  4. Promotes the healing – when applied topically to cuts, wounds, hot spots, dry skin and hair, bites and stings
  5. Clears up skin conditions – such as eczema, flea allergies, contact dermatitis, and itchy skin
  6. Disinfects cuts – and promotes wound healing
  7. Great for dogs and cats for general wellness – Just add a teaspoon to their water bowl daily.
  8. Helps prevent or control diabetes
  9. Helps sedentary dogs feel energetic – Medium-chain triglycerides (MCTs) have been shown to improve brain energy metabolism and decrease the amyloid protein buildup that results in brain lesions in older dogs.
  10. Helps reduce weight – increases energy
  11. Improves digestion and nutrient absorption
  12. Makes coats – coat becomes sleek and glossy, and deodorizes doggy odor
  13. Prevents and treats yeast and fungal infections – including candida
  14. Reduces allergic reactions and improves skin health
  15. Reduces or eliminates bad breath in dogs
  16. Regulates and balance insulin and promotes normal thyroid function

BONUS: Other Uses for Coconut Oil

coconut soap

  1. Chewing Gum in Hair Remover – just rub some coconut oil over the stuck chewing gum, leave in for about 30 minutes, then roll the gum between your fingertip. Voila! It’s out!
  2. Goo Gone – just mix equal parts coconut oil and baking soda into a paste. Apply to the “sticky” area and let it set for a minute. Then scrub off with an old toothbrush or the scrubby side of a sponge.
  3. Insect repellent – mix coconut oil with peppermint oil extract and rub it all over exposed skin. Keeps insects off better than anything with DEET! Tons safer, too.
  4. Moisturizing and cleaning leather products
  5. Oiling wood cutting boards and wood bowls
  6. Polishing Bronze – all you have to do is rub a little oil into a cotton towel and then wipe down the statue. It cleans and helps deepen the color of your bronze.
  7. Polish Furniture – coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like.
  8. Seasoning animal hide drums
  9. Seasoning cookware
  10. Soap making – coconut oil can be used as one of the fats in soap.