HEALTH - Why fibre is important and how to know if you’re getting enough

Why fibre is important and how to know if you’re getting enough

Dietary fibre is the key to keeping your digestive system on track

 

Fibre is an essential nutrient that our bodies need in order to keep our digestive system in top notch working order. However in recent years the importance of daily fibre intake and the reason behind it seems to have become a little lost. Here’s a refresher on how sufficient daily intake of dietary fibre can benefit your body.

The lowdown

Let’s start with what the basic facts. Fibre is found in the indigestible parts of foods, which means it’s able to pass through the stomach and intestines with minimal changes. So if we’re not absorbing fibre, then why do we need it? This ability of fibre to pass through the digestion system unchanged means it is crucial for the process of excreting faeces and waste from the body.

The source

Fibre is found primarily in fruit, vegetables and wholegrain foods. There are two types of fibre: soluble and insoluble – and most plant foods contain a mixture of both. Soluble fibres come from the plant cells in foods and are found in fruit and vegetables, oats, barely, seed husks, flaxseed, dried beans, lentils, peas and soy. Insoluble fibre is made up of the structural part of plant cell walls. Good sources of insoluble fibre are bran (wheat, corn and rice), the skin from fruit and vegetables, nuts, seeds, dried beans and wholegrain foods.

The benefit

Consuming both types of fibre is essential for the healthy operation of the digestive system as they both bulk up the faeces, which makes it easier to move through the digestive tract and be passed out as waste. Soluble fibre soaks up water, which bulks out faeces meaning it passes through the gut easily, yet slowly. (That’s also why adequate water intake is an important part of this process). On the other hand insoluble fibre doesn’t absorb any water, meaning it speeds up the time that food passes through the gut.

The warning

Our body has ways of letting us know when we’re not getting enough fibre in our diet. It manifests as uncomfortable digestion related conditions, the most common being constipation. If left unaddressed, a diet low in fibre can be a contributor to other significant digestion conditions such as haemorrhoids, irritable bowel syndrome and diverticulitis. It can even be a contributor to colon cancer in the large intestine. Heed the signs, seek medical advice and gradually go about introducing more fibre into your daily diet.

The increase

If you aren’t getting your recommended 30g of daily fibre intake there are simple dietary changes you can make that won’t drastically alter a healthy diet. Try including barely, wheat or oats in your breakfast meal and switch to wholemeal/multigrain bread and brown rice. As a snack, choose dried fruit, nuts or wholemeal crackers. You can also include an extra serve of vegetables at dinner to increase both soluble and insoluble fibre intake. If your diet isn’t meeting your daily requirements there’s also the option of taking a fibre supplement.

Source: http://www.bodyandsoul.com.au/health/health+advice/why+fibre+is+important+and+how+to+know+if+youre+getting+enough,33583

HEALTH - Enzyme Detoxifiers

Monday, 01 October 2012 00:00

Enzyme Detoxifiers

Written by  Dallas Clouatre, PhD

Toxins come in a variety of forms. Our environment is full of them, and not all of these are man-made. Many toxins are found in everyday foods. Worse yet, some of the most dangerous toxins—toxins linked to breast and prostate cancers, for instance—are made in our own bodies. Of course, we are not without inborn defenses against toxic assaults. Indeed, the liver, in particular, is an organ, which is equipped to deactivate and remove poisons from our systems.

The stakes are high in the fight against toxins. Cancers and cardiovascular disease are two common results of toxic assaults upon the cells. The best known of the toxic compounds are free radicals, molecules generally produced by the action of oxygen and which can attack cell membranes and cellular DNA (deoxyribonucleic acid, the “blue print” for cell functions and cell division). Antioxidants and free radical scavengers, such as the vitamins C and E, and plant compounds such the anthocyanidins and ellagic acid found in fruits and vegetables, prevent free radicals from causing damage to the tissues.

However, antioxidants cannot protect against all forms of toxic assault. Although free radicals often initiate cancerous changes in cells, not all carcinogens are free radicals. In fact, most potentially cancer-causing compounds are not free radicals and only develop their full ability to wreak havoc upon cellular DNA after the body has acted them on. Our own detoxification system can be at fault. The liver uses a two-step enzymatic detoxification procedure to remove the bulk of toxins from the body, and both of these steps must be working freely and in a synchronized fashion to properly eliminate poisonous compounds. Important support for these actions by the liver comes from supplements such as calcium D-glucarate, sulforaphane precursors (generally broccoli seed extracts), diindolylmethane (DIM), methyl donors (including S-adenosyl methionine/SAMe and trimethylglycine/TMG) and enzyme building blocks, such as N-acetyl-cysteine (NAC).

Phase I and Phase II Enzyme Detoxifiers
In Phase I of the liver’s detoxification process, the cytochrome P450 enzymes make fat-soluble toxins more water-soluble. This helps to prevent toxic compounds from being stored in fatty tissues and makes it easier for them to be excreted from the body. The fifty to one hundred enzymes involved in the Phase I system prepare potential carcinogens for elimination by the Phase II system. In a process known as “conjugation” the Phase II system commonly uses enzymes to bind directly to compounds that have been changed in Phase I, thus inactivating them. These conjugated (bound) toxins are then excreted.

Unfortunately, Phase I enzymes, by making fat-soluble substances water-soluble, sometimes make poisonous compounds more active as carcinogens until these compounds are fully conjugated. Water-soluble toxins, for instance, are more effective at gaining access to the DNA genetic element of the cells. Therefore for protection against the initiation of cancers, the Phase II enzymes, the enzymes that are directly involved in the excretion of toxins from the system, must always be working just as actively as are the Phase I enzymes. Important Phase II enzymes include the glucuronic acid, glutathione and sulfation systems. Glutathione is widely known to be a major antioxidant and has further actions as part of the glutathione-S-transferases. Glucuronic acid, via the process of glucoronidation, is especially important for binding the toxic metabolites of the body’s steroid hormones (estradiol, progesterone, and testosterone). Sulfate is active as a component in the sulfotransferases.

Many of the benefits the Phase II enzymes were discovered first by studying the health benefits of eating certain vegetables. Remember broccoli? The anti-cancer benefits of broccoli and other cruciferous vegetables have been documented for many years. One study performed in Buffalo, New York in the mid-1970s showed that the regular consumption of these vegetables dramatically reduced the incidence of colon and rectal cancer. Protection against these malignancies was dose-dependent — the more of these vegetables eaten, the more protection. Reviews of the benefits of dark-green vegetables have concluded that broccoli is amongst the most common items in the diets of individuals and populations with very low rates of gastrointestinal tract cancers, that is, cancers ranging from those of the esophagus and stomach to those of the colon and rectum. Other studies have shown broccoli’s protective effects against lung and breast cancers as well.

Much of the work done on broccoli and its cousins has focused upon the impact of indoles, dithiolthiones and sulforaphane. These compounds appear to activate the cellular Phase II enzymes described above. Even highly potent toxins, for instance, aflatoxin, are prevented from doing damage to cellular DNA when these enzyme-activators are fed to test animals. Both glutathione and the enzymes that attach the glutathione to carcinogens are increased by the presence of indoles, dithiolthiones and sulforaphane.

Supplementing For Phase II Enzyme Activity
There are several ways in which the effectiveness of Phase II enzymes can be increased. The first is by supplying “building blocks” for these enzymes so the body can make more of them—in particular glutathione. Probably the easiest way to do this with supplements is to take approximately 750 milligrams of N-acetyl-cysteine (NAC) per day. (Most individuals poorly absorb Glutathione itself, albeit there are claims to the contrary.) Other compounds seem to directly stimulate the production of Phase II compounds. Among these are indole-3-carbinol, especially in its much more active form as diindolylmethane (DIM), and isothiocyanates, the best known of these being sulforaphane. The citrus oil extract D-limonene (250 to 500 milligrams taken once or twice per day with meals) is another potent stimulant to Phase II enzyme production. Perillyl alcohol, a D-limonene metabolite, is similarly active. It is derived from essential oils of various plants, including lavender, peppermint, tart cherries, sage and lemongrass.

Today, whey protein is the rage for bodybuilding and weight loss. Individuals who consume concentrated undenatured whey protein are taking advantage of yet another source of building blocks for Phase II enzymes.

A second approach is to supplement with compounds that indirectly increase the building blocks of Phase II enzymes while performing other important functions in the body. Methyl donors such as SAMe (starting at about 200 milligrams per day via enteric-coated tablets) and, especially, TMG (500 to 1,000 milligrams per day) indirectly produce much of the body’s cysteine for glutathione synthesis and also influence the availability of sulfate and the amino acid taurine. Methyl donors further protect the DNA through mechanisms that do not involve Phase II enzymes.

The supplement calcium D-glucarate improves the effectiveness of Phase II enzymes not through increasing their amounts or their degree of activity, but by preventing conjugated toxins from being freed by bacterial action in the intestines. Calcium D-glucarate serves to block the unwanted actions of the beta-glucuronidases, enzymes that reverse the conjugation of the Phase II enzymes and allow toxins to be reabsorbed into the body. Thus calcium D-glucarate, supplemented at the rate of 200 to 400 milligrams per day, might be viewed as the perfect complement to supplements that increase Phase II enzyme activity: it helps to insure the toxins, which the Phase II enzymes have conjugated and bound for excretion do not somehow find their way back into our systems.

Finally, it should be kept in mind that all of these approaches work better with a proper diet. This means drinking plenty of fluids, especially water, to keep the kidneys flushed. Likewise, detoxification works better when the diet includes adequate soluble and semisoluble fibers. Supplements supplement the benefits of food and not the other way around — this is a point that should not be forgotten.

Source: http://www.totalhealthmagazine.com/articles/vitamins-and-supplements/enzyme-detoxifiers.html

HEALTH - The 6 Best Supplements You're Not Taking

The 6 Best Supplements You're Not Taking

These secret weapons can help balance your hormones, detoxify your body, lift your mood, boost your energy and more.

by Carol Krucoff

Saw palmetto, glucosamine, co-enzyme Q10 these are the Brad and Jen and Angelina of the natural health world, adored by millions, hounded by the press, and nearly ubiquitous. But for every supplement that makes it big, there are others waiting in the wings that are just as talented and worthy of attention. We turned some of the country's top experts into our talent scouts, getting a sneak peek at the products they're recommending to their patients or using themselves. Heres their hot list of six impressive performers that may help you prevent disease and maintain a healthy, energetic lifestyle. You'll give two thumbs-up to all six of these rising stars.

DETOXIFIER — SELENIUM

POWER BENEFIT: Essential for proper immune function; may reduce the risk of certain cancers; helps rid the body of free radicals.

THE SCIENCE: While some people have already crossed paths with selenium, few know how critical it is to overall health, or how agricultural and processing practices degrade food sources of this essential trace mineral. A powerful antioxidant, selenium works especially well with vitamin E to fight damaging free radicals. Its vital for the immune system, boosting the body's defenses against bacteria and viruses, and it may reduce cancer risk, particularly in the prostate, colon, and lungs. The National Cancer Institute is currently sponsoring a study on whether supplementing with selenium and vitamin E can help prevent or delay prostate cancer.

Selenium is found in meat, wheat germ, nuts (particularly Brazil nuts), eggs, oats, whole-wheat bread, and brown rice. But modern farming practices have depleted the soil, so many people don't get sufficient selenium from their diets anymore, says Tanya Edwards, M.D., medical director for the Center for Integrative Medicine at the Cleveland Clinic in Ohio. Refining and processing also reduce selenium levels, which is why eating whole, unprocessed, organic food is the best way to obtain the nutrient.

Since this isn't always possible, Edwards recommends supplementing with selenium, which can be found by itself or in multivitamins. Taking selenium is particularly recommended for people with certain digestive conditions, such as Crohns disease and ulcerative colitis.

HOW TO TAKE IT: 200 micrograms per day, in combination with vitamin E for best results. Since vitamin C can interfere with the absorption of selenium, take them at separate times.

CAVEATS: Over time, high doses (over 900 mcg per day) may lead to depression, nervousness, vomiting, and nausea.

HORMONE BALANCER — CHASTEBERRY (VITEX AGNUS CASTUS) 

POWER BENEFIT: Relieves symptoms of PMS and peri-menopause and may be helpful for some kinds of infertility.

THE SCIENCE: A shrub in the verbena family, chasteberry bears a fruit that has been used medicinally for centuries. As the name suggests, it was once thought to dampen sexual desire; its also called monks pepper, since brothers in orders reportedly chewed the dried berries to decrease libido. Contemporary studies have found that the herb can help regulate hormones, and it has become a standard European treatment for premenstrual syndromeits especially effective in helping decrease symptoms of cyclic breast tenderness and fibrocystic breast disease.

Chasteberry can be particularly helpful during peri-menopause, when the hormones can go completely crazy, explains Edwards. During this time, progesterone levels often start to decline before estrogen levels fall, which can lead to depression, headache, bloating, fatigue, irritability, and breast tenderness. Unlike creams that introduce progesterone from an outside source, chasteberry helps the body increase its own natural levels of progesterone, notes Edwards. It may also be helpful for infertility caused by high levels of prolactin, since chasteberry can suppress the release of this hormone from the pituitary gland.

HOW TO TAKE IT: One 400-milligram capsule daily.

CAVEATS: Discontinue if nausea, rash, headache, or agitation occurs. Chasteberrys influence on hormones can interfere with the effectiveness of oral contraceptives, and its effect on prolactin makes it inadvisable for women who are pregnant or nursing.

HEART HELPER — INOSITOL HEXANIACINATE

POWER BENEFIT: Improves cholesterol profile.

THE SCIENCE: A compound made of two vitamins in the B family (niacin and inositol), this is considered the best-tolerated form of niacin supplement. Also known as vitamin B3, niacin is a natural agent for lowering cholesterol levels. But at the high doses necessary for effectiveness, other available formsnicotinic acid and nicotinamideoften cause unpleasant side effects. People can experience flushing, like a massive hot flash, or liver problems, advises J. David Forbes, M.D., founder and director of Nashville Integrated Medicine in Tennessee and a board member of the American Holistic Medical Association. Inositol hexaniacinate is better on both counts, with fewer people experiencing flushing and liver toxicity. Sometimes marketed as no-flush niacin, the compound can have comparable benefits to statin drugs, lowering LDL cholesterol by 5 percent to 25 percent and triglycerides by 25 percent to 50 percent, and raising HDL by 15 percent to 35 percent.

HOW TO TAKE IT: Start with 500 mg twice a day, and gradually increase over two weeks to 1,000 mg three times a day.

CAVEATS: Skin flushing is less likely but still possible. Taking inositol hexaniacinate with meals reduces the chance of stomach upset. At the high doses needed to lower cholesterol, there is a risk of serious side effects, including liver damage and stomach ulcers. Any niacin product should be taken under the supervision of a health-care provider, who can check your liver function periodically. Niacin is inappropriate for people with liver disease, gout, peptic ulcers, glaucoma, or a bleeding disorder. Check with your physician if you're already on cholesterol medication, since combining niacin with a statin could increase the risk of side effects.

SEX BOOSTER — CORDYCEPS (CORDYCEPS SINENSIS)

POWER BENEFIT: Enhances sexual function; increases energy and endurance; may boost immunity.

THE SCIENCE: Also called caterpillar fungus, this rare mushroom has been used by practitioners of Traditional Chinese Medicine for centuries to treat fatigue, cough, and sexual dysfunction. Research suggests that cordyceps has antioxidant properties and increases blood flow to the organs. Cordyceps is highly valued in China for building sexual energy over time by enhancing kidney yang and replenishing kidney yin; its considered a potent sexual tonic, says Laurie Steelsmith, N.D., a Honolulu-based naturopathic physician, and author of Natural Choices for Womens Health. Cordyceps was essentially unknown in the West until 1993, when a group of Chinese runners broke several world records and attributed their stellar performance to a cordyceps-based tonic. Recent studies suggest that it may boost oxygen uptake during exercise, helping the body work more efficiently.

HOW TO TAKE IT: Two 400 mg pills once or twice a day; Steelsmith recommends the hot-water extract made by JHS Natural Products (jhsnp.com).

CAVEATS: Do not use while nursing or pregnant or when running a fever. Cordyceps may affect glucose metabolism, so people with diabetes should be sure to monitor their blood glucose levels.

MOOD LIFTER — 5-HTP (5-HYDROXYTRYPTOPHAN)

POWER BENEFIT: Relieves depression, anxiety, and insomnia; enhances mood; may ease migraines and promote weight loss.

THE SCIENCE: A derivative of the amino acid tryptophan, this nutrient is converted into serotonin, the feel good neurotransmitter. Serotonin promotes a sense of well-being, decreases depression, and makes the glass look half fulland 5-HTP helps the body synthesize more serotonin in a more natural way, says Russell Canfield, M.D., a clinical assistant professor at the University of New Mexico School of Medicine in Albuquerque. Its also a great sleep promoter, lengthening and deepening sleep; it appears to promote the particularly restorative stage-four deep, dreamless sleep, when growth hormone is released. There's also evidence that the supplement decreases carbohydrate cravings. Safety concerns have lingered regarding 5-HTP since 1989, when contamination of a related supplement, L-tryptophan, led to its removal from the market. It was reintroduced in 1996. I believe that the current manufacturing process for tryptophan is safe, Canfield says.

HOW TO TAKE IT: Begin with 50 to 100 mg once or twice a day. Can be slowly increased up to 400 mg daily.

CAVEATS: Drowsiness and temporary nausea may occur. Seek a physicians guidance if youre on an SSRI antidepressant (e.g., Prozac, Zoloft, Paxil), since excess serotonin can cause confusion, rapidly fluctuating blood pressure and heart rate, agitation, and loss of coordination.

FATIGUE FIGHTER — RHODIOLA (RHODIOLA ROSEA)

POWER BENEFIT: Boosts alertness and energy; enhances concentration; fights fatigue; may improve performance capacity and help prevent stress-related illness.

THE SCIENCE: Sometimes called golden root or Arctic root, this high-altitude herb has long been used in Russia to boost energy and fight fatigue. Its classified as an adaptogen, which means that it helps the adrenals work better to adapt to various kinds of stress, says Jamey Wallace, N.D., medical director of the teaching clinic at Bastyr University in Seattle. It can enhance concentration levels and alertness, and help people through stressful periods. While not a substitute for sleep, he notes, rhodiola can be particularly helpful in countering exhaustion from excessive physical or mental activity. Research suggests that rhodiola can increase physical work capacity and shorten the recovery time between bouts of high-intensity exercise.

HOW TO TAKE IT: 100 mg once daily before noon; can be increased to twice daily.

CAVEATS: To avoid sleep disruption, take this herb first thing in the morning. Prolonged use may lead to bouts of irritability and insomnia, so reserve rhodiola for brief periods of excess stress.

Source: http://www.naturalhealthmag.com/healthy-eating/six-best-supplements-youve-never-heard

HEALTHY EATING - 10 beauty secrets of the coconut

What are the beauty benefits of both coconut oil 

and coconut water?

1. Hydrate, cleanse, soften and moisturise your skin with coconut oil. Certified organic, one hundred per cent pure and raw virgin coconut oil makes a fantastic do-all beauty product. It is totally pure and clean, making it the perfect alternative for natural beauty.

2. You can massage coconut oil into your skin to maintain its suppleness, but you should also take a tablespoon each day in its uncooked, raw form. It helps to cleanse and balance your healthy gut flora, which is thought to minimise the outbreaks of skin rashes,  and irritations. When taken internally coconut oil literally beautifies your skin from the inside out.

3. Used as a skin moisturiser,  coconut oil nourishes and hydrates your skin by replenishing your natural skin oils. It contains Medium Chain Fatty Acids (MCFA’s), which are also found in your natural skin oils. These MCFA’S are naturally anti-viral, anti-bacterial and anti fungal.

4. A common cause for skin problems and dehydration is a build up of toxins, fungi and bad bacteria. Coconut oil helps to cleanse and neutralise these toxins,  fungi and bacteria on the outer layers of your skin, which not only detoxifies but also helps to build your skins natural immune system and protection.

5. Some forms of eczema and psoriasis are actually skin infections caused by a fungus. Using coconut oil topically can help these.

6.  It can also be used in your hair as a deep conditioning treatment. Coconut oil will make your hair shine and glow by bringing out your natural vibrancy and beauty.

Try: Coconut Magic Certified Organic Coconut Oil, from $10.95 - $29.95, www.coconutmagic.com, 07 3103 3478 


And it’s not just the oil that works wonders – coconut water is getting a great rap, too, in the beauty stakes!!

7.  They say that drinking coconut water makes your skin look younger and more vibrant, as it aids in cleansing toxins naturally and erases any harmful toxic build up. The result? Clearer, healthier looking skin.

8.  You can also use coconut water as a facemask - thoroughly soak cotton pads in the coconut water and apply them to your face. Leave them on for up to 30 minutes for radiant, hydrated and moisture-filled skin.  

9.  To make coconut scrub to hydrate your skin, mix 1tbsp of coconut water and lentils into a paste. Rub it gently on the skin for two minutes then rinse it away. 

10. Coconut water can also be an effective clarifying moisturiser. Simply mix a few drops of coconut water with a few drops of lemon and then apply it to your skin. The coconut water hydrates and the lemon helps brighten and clear the skin.
 
Try: Beyond Coconut Water, $3 - $3.50 per bottlewww.beyondcoconutwater.com


Source: http://www.bodyandsoul.com.au/beauty/blog/10+beauty+secrets+of+the+coconut,24439

HEALTHY EATING - Coconut oil for weight loss

Can coconut oil really help you to lose weight?

 

Coconuts have been a staple for people from tropical regions for centuries. This large seed has recently grabbed the attention of scientists and health-conscious people, keen to reap the health benefits this superfood has to offer.

The common myth that coconut oil is bad for you has been widely dispelled by current research, giving us good reason to include this healthy oil back into our diets.

Weight loss

Coconut oil (made from the meat of mature coconuts) contains medium-chain fatty acids (MCFAs), which are a type of fat that behaves differently from other fats. MCFA fats can be absorbed straight into the cell, where they can be immediately burned up as energy, making them less likely to be stored as fat.

Researchers from the Garvan Institute of Medical Research have recently found that a diet rich in coconut oil will keep fat off and also protect you from insulin resistance. This makes coconut oil ideal for increasing weight loss and reducing the risk of type-2 diabetes.

Coconut oil also contains high levels of lauric acid, which helps to strengthen the immune system and has the ability to attack viruses, bacteria and other pathogens.

Healthy cooking

Coconut oil is one of the best and safest oils to use in cooking, as MCFAs are resistant to heat and don't turn into harmful hydrogenated fat. You can incorporate coconut oil into your diet by using it instead of unhealthy vegetable oils, butter or margarine, or for baking or stir-frying.

Source: http://www.bodyandsoul.com.au/nutrition/nutrition+tips/coconut+oil+for+weight+loss,7355

HEALTHY EATING - Is coconut a superfood?

Is coconut a superfood?

Can this humble, hairy fruit prevent heart disease and Alzheimer's?

A growing band of supporters - including scientists - are singing the healing and restorative praises of coconut.

They cite research and evidence to back their arguments and claim this humble, hairy fruit contains properties that can prevent, or even cure, a wide range of ailments from heart disease to Alzheimer's.

They haven't convinced everyone: the Heart Foundation strongly disputes their claims and says coconut oil in particular is an unhealthy saturated fat and should be avoided. But retired CSIRO scientist and honorary research fellow at the University of Queensland, Mike Foale, says the Heart Foundation has got it wrong. Foale has been studying the coconut palm for more than four decades and believes coconut is asuperfood.

"There is both scientific and abundant anecdotal evidence of great health benefits, including increased energy, weight loss, natural antibiotic activity, cholesterol reduction and insulin stabilisation," Foale says.

While the popularity of bottled coconut water could be described as a fad, Foale is a devotee of the oil. "Coconut oil is a staple for millions of tropical coastal people worldwide and those people do not suffer from heart disease while on their traditional diet," he says.

The case for coconut

"Coconut oil is the healthiest oil on earth," says Dr Bruce Fife, who runs the Coconut Research Center in the US. While he doesn't dispute that the oil, extracted from the meat of mature coconuts, is mostly made up of saturated fat, Fife says scientific evidence shows it is a healthier version.

"Coconut oil is unique because it is composed predominately of medium-chain triglycerides (MCTs)," he says. "The size of the fatty acid is extremely important because physiological effects of medium-chain fatty acids in coconut oil are distinctly different from the long-chain fatty acids more commonly found in our diet.

"It's the MCTs in coconut oil that make it different from all other fats and, for the most part, gives it its unique character and healing properties. Few foods nowadays contain MCT. By adding coconut oil to your diet you can literally eat your way to better health."

He cites a long list of ways coconut oil has been found to benefit human bodies. He says it:

• Protects against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
• Helps treat malnutrition because it is easy to digest and absorb.
• Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids.
• Helps diabetics by slowing sugar release into the bloodstream.
• Prevents strokes and brain disorders such as Alzheimer's andParkinson's.
• Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.

However, these claims are hotly contested by major organisations such as the Heart Foundation and the Dietitians Association of Australia (DAA). Fife dismisses such bodies' lack of support for coconut oil as "prejudiced and outdated".

"Saturated fats do not cause or even promote heart disease," he says, citing a 2010 research survey that looked at 21 different studies. "There was no evidence saturated fats were harmful."

The case against

While protection against heart disease is one of the claimed benefits of coconut oil, the Heart Foundation ironically strongly recommends avoiding it.

"Coconut oil, milk and cream are all high in unhealthy saturated fat, which raises bad cholesterol levels, clogs the arteries and increases the risk of heart disease," says Barbara Eden, the Heart Foundation's senior manager of food supply.

"Our recommendations are based on good-quality scientific evidence and don't recommend eating foods high in saturated fat. There are many healthier oils that don't raise cholesterol levels or increase the risk of heart disease."

DAA spokeswoman Tania Ferraretto agrees and says the evidence of any health benefits from coconut oil is inconclusive.

She believes it is a dietary fad and consumers should beware of any product that makes broad-sweeping health claims.

"It has a high saturated fat content – 85 to 90 per cent – which should be avoided," Ferraretto says. "A product like coconut oil is not ever going to provide a miracle cure. If you want to be healthy, eat a healthy diet and exercise."

Perhaps the last word should go to the findings of a 2010 research conference that concluded the effect of a particular food on heart disease should not be judged solely by how much saturated fat it contains, because different saturated fatty acids may have different cardiovascular effects.

More research is needed, but in the meantime, there's one thing we can all agree on: coconut products taste great.

Coconut oil prevents tooth decay

Coconut oil fights bacteria responsible for tooth decay and could be a healthy, non-chemical additive in toothpaste and mouthwash, Irish research suggests. Scientists found that when the oil was treated with digestive enzymes it became a powerful killer of mouth bugs that can lead to dental caries.

How much coconut oil?

The Coconut Research Center's Dr Bruce Fife recommends one to three tablespoons of coconut oil a day for health maintenance. It can be used for frying and baking or it can be added to foods such as popcorn instead of butter.

Source: http://www.bodyandsoul.com.au/nutrition/nutrition+tips/is+coconut+a+superfoodr,19899

HEALTHY EATING - 10 facts about coconut oil

This tropical trooper comes with a host of health benefits. 

Here's 10 reasons to pick up some coconut oil today.

From beating sugar cravings to aiding weight loss, there are more benefits of coconut oil than most of us may realise.

1   All fats are not created equal

Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a "healthy" form saturated fat compared to trans fat. Trans fatty acid consumption is linked with heart problems, depression and increased cholesterol levels. What does consuming MCFA fats in coconut oil mean for your body? Our body metabolises these fats in the liver, immediately coverting this into energy (fuel for the brain and muscle function) rather than it being stored as fat

2   Controls weight

One 2009 study looked at the weight loss link between women's consumption of coconut oil and found that it reduces abdominal obesity. Researchers discovered coconut oil is easy to digest and also protects the body from insulin resistance. To try coconut oil for weight loss start by adding one teaspoon to your diet and gradually work your way up to four teaspoons per day.

3   Eases digestion

If you suffer from poor digestion or tummy bloating try adding coconut oil to your diet. Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and microbial related tummy bugs. Fatty acids in coconut oil contain anti microbial properties, which have a soothing affect on bacteria, candida, or parasites that cause poor digestion.

4   Manage type 2 diabetes

A recent study by the Garvan Institute of Medical Research found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes. MCFA fats are small enough to be absorbed into the cells where they're quickly converted to energy. It is this process that not only reduces the amount of fat we pack into storage, but improves insulin sensitivity.

5   Supports immunity

Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system. Lauric acid contains the highest concentration of MCFA fatty acids, approximately 75 per cent. The body turn this fat into monolaurin which is claimed to help heal viruses such as herpes, influenza, cytomegalovirus, helicobacter pylori and candida.

6   Boost metabolism

A study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. A speedy metabolism helps boost the body's immune system and keep weight off. 

7   Slows fine lines

Coconut is not just for your cooking – it's a wonderfully hydrating treat for skin too. It keeps the skin's connective tissues strong, which prevents sagging and wrinkles. Apply coconut oil directly to your skin to soften the appearance of fine lines or use it daily on your face and body for a healthy glow. Be sure you use virgin coconut oil with no additives.

8   Cooks in high temperatures

Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you're preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals.

9   Stops sugar cravings

Instead of reaching for the lollie jar for an afternoon sweet hit, try eating a teaspoon of virgin coconut oil to beat sugar cravings. This is because good quality fat is more satiating than carbs, so if you cut down on sugar you will feel less 'ravenous'. Most of us do not realize but constant hunger is a major clue that your body is not being fed correctly.  With the proper amounts of fats and protein, you can fuel your energy reserves properly, and come off the sugar roller coaster that many of us are on.

10 Coconut oil is simple to cook with

Try this recipe for a nutritious high protein, gluten and dairy free coconut treat.

1 teaspoon of Niugini Organics Coconut Oil (available from health food stores)

1 cup of almonds or walnuts

1 cup of organic dates

3-4 tablespoons of raw cocoa powder

Shredded coconut (check it contains no preservatives)

Place all ingredients in a food processor. Roll into small bite size balls and roll into shredded coconut. Place in the refrigerator for 15 minutes to set. 

Michele Chevalley Hedge is an accredited nutritionist, author and presenter. Visit her website www.ahealthyview.com.au

Source: http://www.bodyandsoul.com.au/nutrition/nutrition+tips/10+facts+about+coconut+oil,18271

HEALTHY EATING - Coconut yoghurt

Coconut yoghurt

Making your own coconut yoghurt is a lot easier than you think. It tastes just like any other natural yoghurt but with a light coconut flavour. Perfect for keeping your gut flora healthy and your morning granola as tasty as ever.

Ingredients

Makes over 3 cups 

For the yoghurt

2 cans of coconut cream (400ml each)

3/4 tsp yoghurt culture/starter

Equipment

A thermometer

2 clean jars with lids

A cooler bag or an eski

A kitchen towel

A saucepan

A small cup and a spoon

What to do

Boil a kettle of water and pour over the jars, lids, saucepan, spoon and the cup you will be using in the process. Place the sterilised vessels on a kitchen towel.

Pour coconut cream into a medium saucepan, reserving as much of the watery liquid that sinks to the bottom as possible. Gently heat to 43°C (110°F); use a thermometer by placing it half way into the liquid. Remove from the heat.

Add 1 tablespoon of warm coconut cream to a clean cup. Add the culture powder and stir until it forms a paste. Add a little more liquid and stir again. Pour the mix back into the main saucepan and stir.

Pour coconut cream mix into glass jars and seal with a lid. Wrap both jars in a kitchen towel and place in a cooler bag or an esky. Essentially we want to maintain the temperature close to 40°C for as long as possible and that’s why you need something with insulation (alternatively, you could wrap the jars in foil and some towels). Leave in a warm place for 12 hours. Then take jars out of the bag and place in the fridge for another 12 hours before eating.

Top tip

You can purchase a yoghurt starter culture in a powder form from most health food stores, usually found in the refrigerated section. You could use some of the previous yoghurt as a culture for your new yoghurt.

This recipe is taken from Irena Macri’s fabulous book ‘Eat Drink Paleo Cookbook’ For more Paleo-inspired recipes, meal plans and wellness tips, visit eatdrinkpaleo.com.au.

Source: http://www.bodyandsoul.com.au/nutrition/healthy+recipes/coconut+yoghurt,26244

HEALTHY EATING - Why is coconut good for you?

Why is coconut good for you?

Coconut is full of diverse health benefits from protecting against heart diseases to preventing tooth decay!

Some experts believe coconut can do the following for our health:

• Protect against heart disease by increasing good cholesterol and lowering the ratio of bad and good cholesterol.
• Helps treat malnutrition because it is easy to digest and absorb.
• Kills disease-causing bacteria, fungi, yeasts and viruses because of the
  antimicrobial effects of its fatty acids.
• Helps diabetics by slowing sugar release into the bloodstream.
• Prevents strokes and brain disorders such as Alzheimer's and Parkinson's.
• Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.
• Prevent tooth decay - coconut oil fights bacteria responsible for tooth decay and could be a healthy, non-chemical additive in toothpaste and mouthwash, Irish research suggests. Scientists found that when the oil was treated with digestive enzymes it became a powerful killer of mouth bugs that can lead to dental caries.

The cons:

While protection against heart disease is one of the claimed benefits of coconut oil, the Heart Foundation strongly recommends avoiding it. "Coconut oil, milk and cream are all high in unhealthy saturated fat, which raises bad cholesterol levels, clogs the arteries and increases the risk of heart disease," says Barbara Eden, the Heart Foundation's senior manager of food supply. "Our recommendations are based on good-quality scientific evidence and don't recommend eating foods high in saturated fat. There are many healthier oils that don't raise cholesterol levels or increase the risk of heart disease." DAA spokeswoman Tania Ferraretto agrees and says the evidence of any health benefits from coconut oil is inconclusive.

How much coconut oil?

The Coconut Research Center's Dr Bruce Fife recommends one to three tablespoons of coconut oil a day for health maintenance. It can be used for frying and baking or it can be added to foods such as popcorn instead of butter.

At a glance

Coconut meat (raw): The super high-fibre content acts like a probiotic, feeding the good bacteria in the intestines and keeping you regular.

• Fresh coconut juice: Rich in electrolytes, it aids in hydration, providing minerals essential for bodily functions such as movement and brain function.
• Coconut oil (from the meat): Said to have numerous benefi ts, from protecting against heart disease to helping with weight management.
• Coconut cream/milk: High in lauric acid, it may boost your immune system and protect against viral and bacterial infections.

Source: http://www.bodyandsoul.com.au/nutrition/health+foods+az/why+is+coconut+good+for+your+,24010

HEALTHY EATING - Coconut water

Coconut water

Coconut water is the hot new health drink 

but opinion is divided as to whether it’s the 

wonder beverage many claim it to be.

Some health experts believe coconut water - the clear liquid inside a young coconut - to be a nutritional goldmine. Not to be confused with coconut milk, the fattier, pulped coconut meat, pure coconut water is widely available fresh from health food outlets. The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it's full of natural electrolytes.

Deemed a healthy alternative to sugar- and kilojoule-packed soft drinks and juices, pure coconut water is a natural beverage with no artificial additives or sweeteners. It also boasts zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins.

Nutritionist Lisa Guy says:

“Coconut water is 'natures sports drink' as it is a fantastic source of electrolytes, great after a workout, as a hangover cure, or if you've had diarrhoea or vomiting.”

Source: http://www.bodyandsoul.com.au/nutrition/health+foods+az/coconut+water,24012