Is Coconut Oil Good For Me?

Is Coconut Oil Good for Me?

One of the most common topics I am asked lately involves coconut oil and its health benefits. Is it good to incorporate into my diet or will it cause heart health problems? For years, coconut oil has been frowned upon due to its high amount of saturated fat, also known as the “bad” fat. Containing a whopping 87% saturated fat content, that does raise some eyebrows.

What does research have to say about that? “Not all saturated fats are created equally”, with the key word here being created. Saturated fats that occur in other foods are generally “created” with a process called hydrogenation, whereas coconut oil has naturally occurring saturated fat. This is the key difference to keep in mind when choosing what type of fat to eat in your diet!

Coconut oil has been shown in studies to help improve heart health, boost the thyroid gland, increase metabolism, promote lean body and weight loss, and support the immune system. Sounds like a miracle oil, doesn’t it? But how does something with such a high content of “bad” fat do this? Coconut oil is the greatest source of natural medium-chain triglycerides (MCTs). MCTs are easily digested and immediately used by the liver for energy. They also boost the metabolism and help the body use fat for energy as opposed to storing it, making your body overall leaner.

With all of these health benefits shown from coconut oil, how do I incorporate it into my diet? It is the best oil to cook with due to its stable structure allowing it to withstand high temperatures. Not only can coconut oil be used for cooking, but it can be used for skin and hair as well. When utilized for skin it has shown anti-aging benefits and improvement of damaged hair.  

Remember, coconut oil is still considered a fat. Be sure to incorporate it into your diet, but remember fat does have calories, so watch your portions!  

Forgoing Fair Food

Happy summer! We headed to the County Fair for our daytime activity on July 4th. There was so much excitement: red velvet funnel cake, pastrami bread, triple-decker Krispy Kreme cheeseburgers, chocolate-dipped bacon, "garbage" burrito, deep fried chicken skins, extra long corn dogs, battered Aussie fried potatoes, grilled cream cheese hot dogs and, of course, more, more, more!!! Of note were the multiple opportunities to purchase one of those freakish giant smoked turkey legs. Full disclosure: though we are a healthy crew, we did get caught up in the moment...one of our group won 3rd place in a pie eating contest. (Chocolate cream, in case you were curious.)

Alas, what to do if you want to partake at the fair, but not in the flawed fair fare? Fortunately, there are some simple solutions:

• With a little digging, we found and enjoyed a steamed artichoke. It was perfectly cooked, completely plain, and fantastic. To me, this is a delicacy, as I never take the time or make the effort to steam my own artichokes at home. The butter and mayonnaise side dipping cups were optional, and the heart was huge and sweet. It takes a long time to eat an artichoke, which makes it feel more satisfying. The California Artichoke Advisory Board website states that the edible portion of one large artichoke contains only 25 calories, "...no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and dietary fiber" to boot.
• Grilled corn was also a hit with our gang. Two of the group (who are admitted butter-lovers) were halfway through their ears before realizing they were dry. The corn was juicy and delicious from being cooked in the husk. With a perfect blend of sweet and smoky, one cob hit the spot, without butter and/or salt.
• Plain baked potatoes, veggie pitas, grilled chicken sandwiches, fresh fruit cups, and lean meat kabobs were also on hand at nearby booths. 

Bottom line: It is possible to make smart decisions without feeling as though you are missing out on any festivities. Our best choice of the day was knocking out over 15,000 steps on our pedometers while checking out all of the vendors, and burning an few extra calories laughing at the idea of a smoked Jack Daniels bacon-wrapped churro, deep fried avocado, and bacon cotton candy.  We had fun, still had fabulous food, and even milked a goat!

Molly Michelman, a dietitian with The Food Connection

Festival Eating

It is summer!!  It's a time to eat, drink and get lots of vitamin D.  The best place to get all three is at a festival. Growing up in the mid-west, I remember there were festivals all the time.  One of my favorite festivals is the Summerfest Music Festival in Milwaukee, Wisconsin.  It's not just that awesome bands play all day on eleven different stages, or that Leinenkugel cold beer is on tap, but it’s also that there are multiple unique food vendors.  All kinds of ethnic and local staples abound such as fried cheese curls, fried Italian eggplant strips with marinara sauce, Irish Reuben egg rolls, Greek gyros, Thai chicken satay with peanut sauce, American fried cookie ice cream and mini cake donuts, plus much, much more.  All I have to say is, "Holy saturated fat, Batman!"  Well, guess what?  I had a taste or two of everything listed above, and it was yummy!  Yes, dietitians are human, and we do like to "experience" different cuisines.  Over the five hours at the fest I consumed approximately 1565 calories with 41% fat (mostly saturated fat) and 1630 mg of sodium.  To prepare for this day, I went for a three-mile run and ate a 350 calorie breakfast. Needless to say, I was not hungry at the end of the day.  Also, Summerfest features a lot of walking and, of course, dancing; so I made sure I kept moving to expend the energy I was consuming. 

The key to success is PORTION CONTROL and MOVEMENT.  I know we've heard that before, but it is the truth.  I didn’t finish full portions of anything I ate.  Tasting a variety of foods was fun, and I had more then enough to eat.

You can enjoy a festival and not feel guilty, because it's only once a year.  I have to admit that sometimes I also go to the Taste of Chicago during the same week.  Fortunately, now the two festivals are held during different weeks, so I might have to spread my vacation time out a bit longer.

Remember eating the above menu on a daily basis would be ill-advised.

Have a fabulous summer!!!!

Mickey Albrecht, a dietitian with The Food Connection.

Weighing in on weighing-in...

Last week I was weighing-in several of my clients in a weight management group. The weekly weigh-in is strictly voluntary, but encouraged. A couple of them had worked diligently all week at exercising and eating carefully. Those folks practically hopped onto the scale, proud to see the progress they'd made. A few stepped on in spite of a bumpy previous week, not the least bit surprised to see that a pound or two had returned. The newest participant politely declined the opportunity, assuring the group that she'd be glad to "do it next week." No pressure from me...her choice.

The weigh-in takes place at the start of class. As a dietitian, I have always felt that, though logical, it is awkward to put someone on the scale before you've even really gotten to know them. To me, it's like asking your blind date if he wants to have kids before you've finished shaking hands. Too personal. With our scale, you are also required to give your age and your height. Again, a little more than some people wish to share with a stranger whom they have just met.

Following the visit to the scale, we discussed the impact of the number.  Everyone in the room agreed that the result of that one step could make or break their mood/self-esteem/plans for the entire day.  I shared with them some interesting data from the National Weight Control Registry (NWCR) "the largest prospective investigation of long-term successful weight loss maintenance".  NWCR reports that 75% of these individuals weigh themselves at least once a week. This is only one of the many findings, but, it's certainly meaningful. I have witnessed the complete surprise that accompanies someone stepping on the scale after a long hiatus. That hiatus breeds denial. Or, more often, people become so fearful of the number they will see, they are panic-stricken. Putting it off, contrary to popular belief, doesn't make you weigh any less.

So...is it better to know the number and hold yourself accountable on a regular basis...or, is it best for your mental health to stay in your uninformed happy place and let your weight remain a mystery? 

What Is The Food Connection?

The Food Connection was established in June of 2013. Yes, it's our 1 year anniversary!  We give real guidance on anything that is related to food and the body.  We love food (and, you must, too if you are reading this.) All dietitians at The Food Connection are Registered and Licensed Dietitians.

What is a Registered Dietitian (RD)?  Great question...most importantly, an RD is THE food and nutrition expert. RDs have have met specific academic and professional requirements that include a bachelor's degree with courses that are approved by the Accreditation Council for Education in Nutrition and Dietetics  (under the Academy of Nutrition and Dietetics.) After that, we have to be accepted into an extremely competitive dietetic internship. When that's done, we get to take a national exam(just like the boards for MD's). With a successful score...presto! We are Registered Dietitians. Not all states are licensed but we are here in Nevada.  So we are the real deal, science/evidence-based, licensed nutritionists.  We give the correct information to feed your cells and not drain your pocketbook.

Mickey and Molly are the owners of The Food Connection.  After a few martinis in the great town of Philadelphia,  they came up with the idea of connecting real-life enjoyment of food and dining, without forgetting about health.  The Mickey n Molly Dining  Club was the first adventure.   Both Mickey and Molly  love road-testing local restaurants, working closely with the chefs to design custom dining menus for 700 calories and under (which include an alcoholic beverage.)  

The next step for Mickey and Molly was nutrition consults.  What is a nutrition consult? Glad that you asked! After meeting with you, assessing your health status, listening to and learning about you, we work with you to put together a customized eating plan according to your current medical status, goals and lifestyle.  As THE food and nutrition experts, we RDs understand all medical issues related to food, and try to achieve homeostasis(balance) through food.  We REALLY like food!  

Next, Mickey and Molly developed a weight loss program with their colleague, Christina (a dietitian and exercise physiologist), called The Just 2 program.  It's a simple plan to follow along with on-line support, classes on the phone, (or if you live in Vegas) face-to-face meetings, and periodic one-on-one consults.  The Food Connection also offers nutrition class series, Lunch and Learns and lectures on various food topics.

We are very happy that you found us. We are here to help guide people with any nutritional needs.  Our number one goal is for you to Love Yourself!

Until our next post......visit our website  and "like" us on Facebook
or email us at info@thefoodconnectionlv.com