Coconuts: A Peculiar Fruit

Well there I go again, taking another couple week hiatus from typing my articles.  I'm sorry folks, summer is just a busy time for me.  I just got back from the trip of a lifetime to Kauai, Hawaii.  That's right, for 8 days I was immersed in the warm Pacific ocean, the constant cool Hawaiian winds, and more sunshine than my skin knew what to do with.  And there were fruits everywhere!!!  Trees with papayas, mangos, bananas, and of course, coconuts.  I'll let you in on a little secret:  Coconut is probably my favorite fruit of all time.  Something about the taste of it is just so incredible, and so heartily satisfying.  Getting some fresh coconut meat in Hawaii was a dream come true.  But the coconut isn't like your average fruit.  It's nutritional properties are quite unique, and while its still an extremely healthy food, its healthy in a different way than most other fruits.  In fact, the coconut is composed mostly of a substance you wouldn't think sounds very fruity: 

FAT!!!  

That's right, coconuts are composed of mostly fat. And not just any old fat, but that super scary crazy spine tingling SATURATED FAT!!!  OMG!!!  Crazy right?  Now stop freaking out for a second and let me explain something.  This saturated fat is very, very, VERY good for you.  I've said a million times and I'll say it again:  fat doesn't make you fat.  The fat in coconuts not only gives the fruit an amazing taste, but it also does many positive things for your body.  The saturated fats in coconuts (or specifically the oil in coconuts) isn't a long chain fatty acid like we find so often in products made with hydrogenated oils, but instead are medium chain fatty acids which behave quite differently.  These fatty acids have been shown to have anti-oxidant properties, as well as the ability to speed up your metabolism.  That's right, eat fat to burn fat, sounds great doesn't it?

Now you may be remembering all those times you've heard that saturated fat will destroy your heart, clog up your veins, and in general destroy your circulatory system.  I'll say this right now:  there is no proof that the saturated fats in coconuts will cause any harm on bad cholesterol levels or overall heart health, and in fact there is much evidence to suggest the contrary.  Trans fats from hydrogenated oils are the real killers out there, not the natural saturated fats in coconuts.  In fact, by consuming the fats in coconuts, you're actually encouraging your body to use fat as an energy source, which may help you shed a few pounds.  And to all who are still in the dark about the powers of fat, it's an EXCELLENT energy source.  It's actually better than any carbohydrate, because it has more energy per unit of mass.  Cool, right?

But coconuts don't just stop at the fat benefits.  They're also rich with vitamins C, B1, B2, and B3.  This convenient vitamin package will help boost immune system health and support a fast burning metabolism which will keep you energized, strong, and of course, lean.  Coconuts are actually quite low in sugar compared to most fruits as well, which is a welcome change from the normal enormous insulin spike you get when eating apples, grapes, or bananas.  In terms of overall calories, coconuts are actually a very calorie dense food, and I bet you can guess why:  the fat of course!  This means they're an AWESOME energy source, but make sure you plan your daily diet accordingly, because a coconut could bump you over your daily caloric goals quite easily.  Here's the nutritional information for a coconut:

Nutrition Facts
Serving Size 1 cup of shredded
Amount Per Serving
Calories from Fat 241 Calories 283
% Daily Values*
Total Fat 26.79g		41%
	Saturated Fat 23.758g	119%
	Polyunsaturated Fat 0.293g
	Monounsaturated Fat 1.14g
Cholesterol 0mg		0%
Sodium 16mg		1%
Potassium 285mg
Total Carbohydrate 12.18g		4%
	Dietary Fiber 7.2g	29%
	Sugars 4.98g
Protein 2.66g
Vitamin A 0% Vitamin C 4%
Calcium 1% Iron 11%
*

That's a bunch of calories, eh?  But don't be afraid, believe me it's worth it to fit coconut into your diet.  It's extremely good for you and tastes absolutely delicious.  It's definitely one of the most interesting fruits out there, and will always be one of my favorites.  But remember though, if you ever travel to Hawaii, or another place where coconuts grow rampant, that more people are killed each year by a coconut to the head than are killed by sharks.

And with that, I say, GOOD LUCK!

References:

http://www.thaifoodandtravel.com/features/cocgood.html

http://www.healthguidance.org/entry/4171/1/Is-Saturated-Fat-In-Coconut-Good-For-Your-Heart-Health.html

Eat Fat Get Thin

OK, just a warning, I'm about to blow your mind.  That's right.  You will soon be so astounded that you may have to rethink all you thought you knew about dieting, losing weight, and gaining muscle.  Also, what I'll say kind of goes against some advice I've been giving (but not really) so far.  Are you ready?  Are you sure?  You say yes...but I'm still thinking you're going to be pretty surprised.

Remember when people told you to eat only lean meats?  How about when your mother and father told you at the dinner table to cut off all that fat on the side of the steak?  That globby white stuff that was so delicious, yet everything you ever read said that it would kill you?  Destroy your heart?  Clog your veins?  REMEMBER THAT??

Well I'm here to tell you that...surprise surprise..............THEY'RE WRONG!!!!!!  THAT STUFF IS ACTUALLY GOOD FOR YOU!  Imagine with me for a second.  Your distant ancestors, the cavemen of ancient times, survived on meat, and lots of it.  There was no sort of "dieting" going on back then.  If you were a vegetarian, you died.  If you refused to eat meat because it wasn't "lean" enough, you died.  You ate when there was food.  That's that.  Now cavemen didn't live very long, I'll give you that, heck their lifespan was only about half of what ours is now, at best.  But evidence shows that's not because of their diet, its more because of, well, predators, disease, and other misfortunes either brought on by nature or...stupidity.  In fact their diets were pretty darn good for what they needed to do, which was a LOT in one day.  Run, hunt, swim, climb, jump, run some more, all on nothing but raw foods and meats.  Not so bad, eh?

And when it comes down to it, the men of ancient days ate a LOT of saturated animal fat.  Did it cause them heart attacks and clogged veins?  Nope.  Saturated animal fat is a remarkably powerful source of energy, and kept them running hard all day.  And despite people thinking it'll clog your system and kill you in a few years, they're completely wrong.  It's a complete MYTH that saturated animal fat destroys your heart and circulatory system, as is summed up conveniently in this quote:

"A hundred years ago, fewer than than one in one hundred Americans were obese, and coronary heart disease was unknown."

One hundred years ago, people WEREN'T cutting the fat off their meat.  Foods were more natural, more pure, more RAW.  cholesterol levels were low, plaque in the veins didn't stick, and hearts beat more strongly.  It's simple, yet baffling at the same time.  But remember this:  People with the highest amount of saturated fat in their diet actually have the lowest risk of heart disease.  CRAZZYYY...RIGHT?

So why is saturated animal fat actually good for you?  Well instead of getting deeply into everything, I'll just list a few immediate benefits.  Saturated animal fat has been PROVEN to promote a healthy circulatory system, support immune system strength, allows for skin to remain healthy and vibrant, is an EXCELLENT energy source, and also.....here's the kicker...PROMOTES WEIGHT LOSS.

So if this stuff is so great, why are we so afraid of it?  Well in the 90's, there was a big movement called the "fat scare."  Just because the word fat means both a state of unfortunate bodily situation AND is a piece of food composition, food companies linked them up and began marketing "low fat" foods to get more customers.  They took fat out, sure, but guess what they put in instead.  Highly refined carbohydrates such as starches and sugars.  THOSE are what made America fat.  Yes, that's right, carbs make people fat, not fat itself.  Now remember I'm not against carbs, not by a long shot.  But if you're going to eat carbs, make sure they're quality, complex carbs.  Whole wheats and grains, as unrefined as possible.  Ya feel me?

Now time for the disclaimer.  Notice how the main subject of this article is saturated ANIMAL fat, not just saturated fats in general.  When it comes to sat fats, they are not all created equal.  Processed, man made fats do not have the same kind of benefit as the pure saturated fats from animal meat.  In fact, many processed fats WILL raise your bad cholesterol and CAN lead to heart problems.  Avoid trans fat and other processed foods rich in saturated fat, as they will do you no good.

So how would I suggest you change your diet?  Well, first of all, don't go crazy.  Don't worry about eating some of the fat on that dinner meat, as it will only do you good when kept within calorie limitations.  Now remember that fat is a great energy source for a reason, which is that it contains the most caloric content per unit of mass.  What does this mean?  That means that if you have 6 oz of super lean chicken, and 6 oz of fatty beef, the fatty beef will have more calories and less protein, as some of the mass is taken up by fat instead of muscle.  Make sense?  This means that if you're looking for the largest protein content, lean meats are still the way to go.  Does this mean that you should be afraid of the fatty meat?  I think we've already covered this........no you shouldn't.  It all just depends on what you want.

So there.  Your mind is blown.  Now go eat some fat.

GOOD LUCK!!!!


References:
http://yuru.com/blog/2011-01-were-cavemen-healthier
http://articles.mercola.com/sites/articles/archive/2011/09/01/enjoy-saturated-fats-theyre-good-for-you.aspx
http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx

Chew Gum, Stay on Track

Even as I type this, I'm already chewing a piece of gum.  I'll be honest, I love the stuff, and I'm not alone.  Thousands of people chew gum for different reasons, whether it be to freshen their breath, cure temporary boredom, work out the jaw, or even help them stay on their diet.  Gum is a great tool in many regards, and if you don't already chew it on a regular basis, I hope this article might help you to take advantage of some of the benefits gum can offer.

First of all, before I say anything else, I recommend SUGAR FREE GUM.  This is the stuff you want, not its sugar packed cousin.  Sugared gum will have quite a few more calories and will most likely spike your insulin unnecessarily, kicking your diet off track little by little.  Sugar free gum only has sugar alcohol, which is only partially digested, so the calories are next to naught.  There are between 3.5 and 5 calories in sugar free gum, depending on whether you get the longer flatter pieces, or the shorter, more compact, thicker pieces.  Just check out the nutrition label on the back of the package.

So what are some of gum's most awesome benefits?  Let's examine a few, shall we?

Curbs Appetite:  Yes that's right, gum might keep you from overeating.  Because the action neccessary to chew gum so closely resembles consuming food, you may be able to trick your body into thinking it's actually receiving food when you're actually not!  Neat!

But don't go overboard on this nifty little fact.  Gum won't keep you full, and generally the effect will wear off or even reverse after a certain amount of time, because your stomach keeps expecting food it's not getting.  Gum should never be used as a meal replacement, or even a snack replacement.  It should be used as temporary tool to curb any existing hunger after you've known you already ate enough, or wish to take the edge off before a meal.  Simple things like that.  It doesn't work miracles, but it can definitely help you stay on track.  For example, it's said that gum chewers consume up to 10% less than non-gum chewers.  Not a bad figure, especially for such a simple solution.

Decreases Anxiety:  I bet you've noticed this effect before, as I certainly have.  Gum can help calm your nerves, as it focuses the mind elsewhere and gets rid of a little pent up, tension related energy.  This effect, in the long run, can end up helping you eat less, because anxiety is a HUGE culprit of binge eating.  If you're a little nervous, a simple stick of gum might do wonders for you.

Oral Health:  OK, I'm not going to say that chewing gum is a replacement for brushing your teeth, so don't get too excited.  But studies have show that chewing sugar-free gum can both directly and indirectly decrease the effect of plaque on your teeth.  Direct effects may include the actual removal of harmful food matter off of your teeth, and indirect effects include the stimulation of salivary glands which will help to fight the effects of plaque after a meal.  So pick up a stick of gum after dinner and you might impress your dentist a little more come your next appointment! (Though they always seems to complain anyway, don't they?)

Cognitive Performance:  Amazingly, gum can help your mind perform more sharply and efficiently.  There have been all sorts of studies done on gum and its effects on the brain, and many have shown that chewing gum can help test/school performance as a whole.  In fact, this article describes one of the studies quite well:

It turns out there’s an excellent rationale for this long-standing cultural habit: Gum is an effective booster of mental performance, conferring all sorts of benefits without any side effects. The latest investigation of gum chewing comes from a team of psychologists at St. Lawrence University. The experiment went like this: 159 students were given a battery of demanding cognitive tasks, such as repeating random numbers backward and solving difficult logic puzzles. Half of the subjects chewed gum (sugar-free and sugar-added) while the other half were given nothing. Here’s where things get peculiar: Those randomly assigned to the gum-chewing condition significantly outperformed those in the control condition on five out of six tests. (The one exception was verbal fluency, in which subjects were asked to name as many words as possible from a given category, such as “animals.”) The sugar content of the gum had no effect on test performance.

That's pretty remarkable if I don't say so myself.  Although I bet you're asking why this effect occurs.  This article goes on to state that this temporary sharpening of the mind (yes it's temporary, in the same article it said effects were only noticeable for about 20 minutes) is due to "mastication-induced arousal."  Now don't read that phrase out loud, as it will probably cause you to burst out laughing, but it basically means that chewing something wakes you up and causes you to be more alert.  It's a pretty simple concept, yet definitely one worth noting.

Chewing gum can definitely be an advantageous activity, and the great news is that it's probably one you already enjoy.  So chew with confidence, as you know you're doing your body a bit of good!

Remember, sugar-free.  Good Luck!


A few References:

http://www.wired.com/wiredscience/2011/11/the-cognitive-benefits-of-chewing-gum/

http://www.wrigleydentalcare.com/orbit_us/media-area/articles/the-oral-health-advantages-of-chewing-sugarfree-gum/index.htm

Eating Clean: Where to start?

Ok, so now you know a little bit about what comprises a clean diet.  And maybe you're thinking that a few of the foods I mentioned don't actually sound so bad.  In fact maybe, just maybe you might be able to incorporate a few of those foods into your daily diet, perhaps substituting some of the processed junk that you always feel guilty about eating.

What you've just stumbled upon is the start to a clean diet.  And it's exactly the first step I suggest you take, if you're looking to get into a more healthy mindset.  Take it slowly at first.  Replace a few foods, incorporate some vegetables here, a fruit there (maybe instead of those oreos), and a bowl of oatmeal instead of that breakfast burrito.  I'll say it again.  TAKE....IT...SLOW.  

Why is this so important?

First of all, if you've been running on microwave dinners and chips-ahoy for a while, it's unlikely that you'll find vegetables too appealing, nor will you be too keen on the idea of replacing your brownie dessert with a banana.  Your body has become somewhat addicted to high sugar, high fat, processed food.  It's not an uncommon thing, so don't feel bad.  Breaking an addiction TAKES TIME.  I used to be that guy, who ate half a pan of brownies for breakfast, a jar of cookies for lunch, and nearly a 1 pound burger for dinner.  Being a growing adolescent boy, miraculously I got away with it.  After realizing my absolutely horrendous diet, I began to make changes over the years, as I became more involved with weightlifting and fitness in general.  It took a lot of trial and error, and a ton of research.  Seriously, I spent hours on the computer learning every little nuance about nutrition.  I'm proud of my diet now, and guess what, I don't crave bad food anymore!  Am I perfect?  Absolutely not.  But I'm fine with skipping dessert, and I actually prefer the taste of most vegetables over any sort of cheese doodles or fig newtons.  

Weaning your body off processed food takes time, unfortunately.  You need to actively teach your body to enjoy the healthy stuff.  There are many tricks to doing this more effectively, and I'll go over those in coming posts.  Healthy food does not ever need to taste bad.  And if you prepare it right, I promise you it never will.  I'm not going to lie though, it won't be quite the same as that greasy burger.  But you learn to appreciate healthy food, and I promise that eventually you will crave the healthy stuff, not the chocolate cake.

Whatever you do, do NOT try to go cold turkey off of processed food.  This is the reason that an enormous amount of diet plans fail outright.  You are not able to kick the cravings for the processed stuff, and after a few weeks and barely any results, you throw that broccoli out the window and go back to your precious Tostitos.  I'll say it again, incorporate your new diet slowly.  This isn't a diet plan, it's a lifestyle change.  Learn to eat healthy now, and enjoy doing it for the rest of your life.

How clean you want your diet to ultimately be is up to you.  Many are content and see great results with a moderate level of clean eating, having a good few servings of fruits, vegetables, lean meats, good fats, good carbs, and other nutrients every day, complimented by a small dessert or a few potato chips.  These people usually try to incorporate a good amount of exercise into their lives as well, which I wholeheartedly suggest with every fiber of my being.  Some people go all out and try to make their diet as organic, natural, and lean as possible.  This is your choice.  See what works for you.  What are your goals?  Why are you deciding to do this?  What do you want to achieve?

And remember, you can always make adjustments.  This isn't a one shot deal.

It's not a hard thing to do.  My advice?  Start with breakfast.  That's easy right?  And I think you'll find a nice healthy morning snack should follow pretty effortlessly, then a chicken breast and some veggies for lunch don't sound too bad, and so on and so forth.  

Get out there and make the change.  Good luck!