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Get the scoop on MCT Oil

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MCT Oil

Several of you have asked me about the recent news stories on the benefits of MCT and if it’s the weight loss “miracle” you’ve been hoping for. Here’s what you need to know:

MCTs – or medium chain triglycerides — are the medium chain-length fatty acids.  All oils contain long, medium or short chain fatty acids (or all three). There are actually four types of MCTs, all known for their amazing health benefits. The healthiest MCT is lauric acid, and coconut oil is the richest, all-natural source of MCTs (50%!) In fact, coconut oil is the ONLY source that has ALL FOUR MCTs.

MCT oil, however, usually contains just the three capra fatty acids, and NOT the lauric acid. So, for the maximum benefit, MCT_Oilsthe best source is the unprocessed, all-natural source of lauric acid: coconut oil.  Add it to your morning smoothie or use it for sautéing vegetables.

Benefits of Fatty Acids/MCTs

  • They increase the amount of energy you use, burning more calories which can help you lose weight. It also helps reduce your hunger, so you may eat less.
  • They go right from your digestive tract to the liver for a fast source of energy.
  • People who eat coconut oil have a lower incidence of heart disease.
  • Lauric acid is an antimicrobial; it can kill bacteria and viruses.
  • MCTs may improve the symptoms of brain disorders such as Alzheimer’s disease.

What is most important to understand is that there is no “magic pill.” Vibrant health can be achieved by getting to the root cause of food behaviors and symptoms and healing the body with healthy nutrition, wellness and lifestyle habits.

Pumpkin Pie Smoothie

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Pumpkin pie was always my favorite as a kid.

While I’m not much of pie person now, I do so love the flavors of pumpkin pie especially, when there is a chill in the air! This morning was one of those days so I got creative with the Vitamix. I used ingredients I had on hand and it hit the spot for me. I want to share my concoction with any of you fellow pumpkin lovers out there. Before I do, you need to know how awesome pumpkin really is.

Did you know …

  • One cup of cooked pumpkin packs a walloping 200% of your daily recommended daily intake of vitamin A? It does! This help your gorgeous eyes see in dim light better, among other things.
  • Pumpkin is also high in fiber, which helps us stay satisfied longer and eat less.
  • More potassium than bananas to help post workout recovery.
  • The real beauty lies in the  free-radical-neutralizing powers of the carotenoids in pumpkin. Research suggests they may keep cancer cells at bay can also help keep our skin wrinkle free. Score!

Use this recipe as a scaffold to build your own tasty treat sensation, because there are no rules when we get creative in the kitchen Peeps! Make it yours!

pumpkin pie

Pumpkin Pie Smoothie

½ can of Farmers Market Organic Pumpkin (love this brand)

½ cup of unsweetened almond milk, or any non-dairy milk you like

½ cup of Harvest Bay Coconut Water – (brand I use)

Scoop of protein powder
(I used vanilla flavored)

¼ tsp of nutmeg

¼ tsp of ginger

½ tsp of cinnamon

1 T. of coconut oil

2 T. chia seeds

Stevia, honey or maple syrup if you want to add some sweetness.

Toss it all in the blender and whirl it up! I add a couple ice cubes to give it a little chill. If I’m feeling like a special treat I add a dollop of cashew cream. Absolutely takes me back to childhood! Yum.

Hope you enjoy it. Be sure to let us know of any tweaks you make to yours!

 

 

What’s for breakfast?

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Why are smoothies important for breakfast?

Breakfast is the most important meal of the day, and sometimes it just doesn’t fit into our schedule the way it should. How we begin the day  determines how the rest of the day goes. It determines if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this blog post is totally for you.

We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don’t want you to just survive through the day though; I want you to thrive through the day. I also don’t want you to go on the “crash and crave” roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Blueberry Smoothie Breakfast

Smoothies are another quick alternative to a fast breakfast that can help energize us throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water, you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie provides your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long-lasting energy.

 

Want Your Healthy Hair Back?

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Give me a head with hair, long beautiful hair… Shining, gleaming, streaming, flaxen, waxen… Remember that song?  When I was young I had a serious problem with self image. Body image to be precise. The  only thing I liked about myself, except my charming deposition, of course, was my hair. Period. End of story.

Thankfully, I got older and left the years of teenage angst behind, at this point in my life I’m quite comfortable in my entire body. But I’m still rather attached to my mane! Many of us are and I thought you should consider how your body’s balance affects your luscious locks.

Signs of Not So Healthy Hair

Is you body talking to you? Have you noticed a lot more hair falling out lately? You may want to get your thyroid, iron levels and blood sugar balance checked. If these three aren’t balanced you will notice it in your hair and the dreaded weight gain. When these three are out of whack, it’s likely the rest of your hormones are having a hard time balancing as well. You can exercise more and eat less without getting the results you want. Let’s break these three down:

Thyroid – If your thyroid is underactive one of the first signs you will see is hair loss. Now, I shed like a dog at different times in the year, but we are talking about hair loss that gives you cause for pause. Your thyroid is the Big Kahuna when it comes to your metabolism. If it’s underactive then your metabolism slows down and hair loss speeds up.

Blood Sugar Balance – Elevated blood glucose indicates a high probability of insulin resistance and excess inflammation in your body. Insulin resistance is a pre-diabetic condition and it throws all your hormones out of balance. Hormone balance is so critical to feeling your best. All is not lost because this is easy to turn around with lifestyle changes. Studies have found a low-glycemic and anti-inflammatory diet help to rebalance hormones.

Iron – Premenopausal women should eat a diet rich in iron. Some of the signs you may have low iron levels are weakness, fatigue, poor concentration, weakened immune system and leaky gut or IBS. If you suspect you are low in iron, get checked. Make sure to ask your doctor to do a full iron panel if hair loss is one of your concerns. If you are iron deficient consume 2-3 servings daily of these iron food sources.
Liver
Beef Steak
Navy Beans
Black Beans
Spinach
Swiss Chard
Egg Yolk
Prunes
Artichokes
Collard Greens

Top 5 Foods for Healthy Hair Growth

Dark green veggies. Think spinach, broccoli and Swiss chard. They all have loads of vitamins, like A and C, both of which help produce sebum – the scalp oil that is your natural hair conditioner. Plus, greens are so good for you on various levels.

Eggs. These little ovals are full of biotin, a B vitamin and also known as the hair vitamin.

Bananas, oats and raisins. Silica is what these foods bring into your diet. Silica helps improve hair thickness and therefore stronger hair. Bye-bye breakage!

Lean red meat. We’re talking iron here so see above for a list of vegetarian sources!

Sweet potatoes. So healthy in general, but in terms of hair we are after the beta-carotene, which your body converts to vitamin A. To get your glow on (hair and skin) add any of these beta-carotene rich foods; carrots, butternut squash, pumpkin, kale and asparagus.

Omega-3 fatty acids. Again, a huge benefit for overall health, but it particularly helps support scalp health. If your hair is looking dull and your scalp is dry, load up on your Omega-3s; wild caught salmon, sardines, herring, mackerel, flaxseeds, chia seeds or walnuts.

From the Outside In

We’ve covered healthy hair growth from the inside out, now let’s talk about from the outside in. Are your hair products natural? They should be and sooner than later. Switching to natural personal care products is critical to a truly healthy head of hair as well as your overall health.

Another tip for you! I use coconut oil at least twice a month on my hair. I rub it coconut oilin my hands and massage it through my dry hair, leave it on for a bit and then wash with my natural shampoo. If you have oily scalp, you can just put the oil on the ends and up the shaft.

In one study(1), coconut oil was better at nurturing and conditioning hair than mineral oil (ick!) or sunflower oil. The reason lies in coconut oil’s hydrophobic nature. That means it repels water. So when applied as a pre-wash conditioner, it keeps the water from penetrating each strand, which would cause the cuticle to rise making it more susceptible to damage and breakage. Think…less frizz! Yay!

I also use it on my wet hair if it is especially humid outside. Really helps, but remember…. A little dab will do ya’!

Now you have the knowledge you need to grow a healthy head of hair from the inside out. It seems I have this sudden urge to brush my hair…

 

1 Journal Cosmetology Science 2003 Mar-Apr;54(2):175-92

Peanut Butter Cups

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Who doesn’t love the taste of peanut butter and chocolate? We do around here! Since I’ve made it my mission to rid the house of processed crap (sorry, Mom – I know you hated that word, but it is what it is!) it was also up to me to replace the bit of sweet (M&Ms!) the hubby liked every once in a while.

I stumbled on this recipe and tweaked it a bit and it’s the ‘go-to’ now in this humble abode. Several awesome qualities in this little bit of melt-in-your-mouth heaven:

  1. Super simple. I can whip up this three-layered recipe while prepping for dinner and by the time the kitchen is cleaned up after dinner we have a nice little nosh to top it off.
  2. Much healthier. The M&Ms with their ingredient list a mile long were not even close to real food. These peanut butter cups are made from simple real food ingredients. Yay!
  3. Keeps well. We pop it in the fridge for at least two weeks and it is just as good when I first made it.
  4. Serving control. Yes, I do like control. I confess. Making my own makes it super simple to cut the yumminess into little bites that please the palate and take care of the urge for sweets. If one doesn’t do it for you – take two – they’re small.  🙂

Healthy Peanut Butter CupThis recipe is no bake, vegan and did I mention tasty? Also, try to opt for organic when shopping for ingredients!

Ingredients

Chocolate Crust

¾ cup ground organic almond flour/meal
2 T organic raw cacao powder
2 T pure maple syrup
1 T melted organic coconut oil
Pinch of sea salt

Peanut Butter Filling

½ cup creamy natural peanut butter
3 T pure maple syrup
1 T melted organic coconut oil
Pinch of sea salt (or more to taste)

Chocolate Topping

¼ cup organic raw cacao powder

¼ cup melted organic coconut oil

3 T pure maple syrup

Instructions

Line a standard loaf pan (like you make banana bread in) with parchment paper and set it aside. In a medium bowl, stir together all the chocolate crust ingredients until a moist dough is formed. Press the dough evenly into the bottom of the lined loaf pan, and place it in the freezer to set.

To prepare the filling, you can use the same bowl to stir together the peanut butter, maple syrup, coconut oil and salt. Depending on whether you’re using salted or unsalted peanut butter, you may want to add more salt to taste. Store-bought peanut butter cups are quite salty, so I like to add a generous pinch of salt to mimic that flavor. Remove the crust from the freezer and pour the peanut butter filling over the top, using a spatula to spread it out evenly. Return the pan to the freezer to set.

Rinse the mixing bowl, and use it again, if you like, to make the last layer. Combine the raw cacao powder, melted coconut oil, and maple syrup, whisking well to break up any clumps. Once the mixture has become a smooth chocolate sauce, pour it over the peanut butter layer, and return the pan to the freezer to set until firm, about an hour or two.

Once the bars are firm, grab the edges of parchment paper to easily lift the solid bar from the pan, and use a sharp knife to slice the bars into your desired size. Store them in an air-tight container in the fridge for up to two weeks, or in the freezer for up to a month. (The bars become very firm if frozen for too long, so I prefer serving them from the fridge after the first firming-up time.)

Tips:

If you don’t like coconut oil and don’t care about the vegan label, you can use real butter since it firms up well.

Not feeling maple syrup? Try honey! I’ve made it with both ways and we like both.

If you store your maple syrup in the fridge make sure it is warmed to at least room temp before you add the coconut oil in the last layer. I’ve had that globby mess before, but a little warm water on the outside of the bowl made the chocolate sauce as smooth as silk in no time!

Enjoy!

 

Other Recipes

Hashed Brussels Sprouts

Crazy for Cranberry Sauce

Date Carmel Apples

The Skinny on Fats

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Have fats gotten a bad wrap? Some have and we can stop being afraid of healthy fats. It’s hurting our health! We now have compelling evidence that low-fat diets rarely work and that eating the right kind of fat is not only good for your heart but may also help you lose weight. This is good news, but hold up before gorging on fats…

Not All Fats Are Created Equal

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

  • Avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini
  • Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats

  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil – (If you haven’t tried ghee – do it! It is full of flavor.)
  • When sautéing foods, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe:

Avocado Dip – Prep Time: 3 min /healthy fatsMakes 1 cup

1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato
a squirt of lemon or lime juice
dash or two of cayenne pepper
sea salt and black pepper

  • Mash avocado with a fork until very smooth.
  • Add yogurt, tomato, cayenne.
  • Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
  • Add sea salt and fresh black pepper to taste.
  • Serve chilled with mixed raw vegetables.

Tip: Best made a maximum of 1 hour before serving.