Coconut Oil is a safe, natural antifungal that you can use to overcome your Candidiasis. It is useful for people that have adverse reactions to antifungal drugs as well as people that do not like to take pills. A few tablespoons of oil per day is all it takes!

The active ingredients in Coconut Oil are Caprylic Acid, Capric Acid and Lauric Acid. These medium-chain saturated fatty acids are potent antimicrobial agents. They kill bacteria, viruses and fungi by causing their cell walls to disintegrate.

There are studies¹ that show how all the fatty acids work together to kill Candida albicans. Another study ² shows that Coconut Oil is as effective as fluconazole (Diflucan). It goes so far as to say "Coconut Oil should be used in the treatment of fungal infections in view of emerging drug-resistant Candida species."

Research also shows that these medium-chain fatty acids boost the body's metabolism, raises the body's temperature, and help provide greater energy, all of which can lead to weight loss. They have anti-tumor and immune system supporting properties as well.

Palm Tree Full of Coconuts

Caprylic acid is one of the medium-chain fatty acids which has been used for quite some time in fighting Candida yeast infections. William Crook, M.D., the author of The Yeast Connection, reports that many physicians have used Caprylic acid to successfully treat yeast infections. It works especially well for those patients who have adverse reactions to anti-fungal drugs. Caprylic Acid is so potent that it is extracted and sold as a natural anti-fungal.

Capric Acid is the second medium-chain fatty acid. According to a study done at the University of Iceland Capric Acid causes the fastest and most effective killing of all three strains of Candida albicans tested.¹ Capric Acid disrupts or disintegrates the plasma membrane, which leaves the cytoplasm disorganized and shrunken. In other words it kills Candida!

The third saturated fatty acid, Lauric Acid, was the most active at killing Candida at lower concentrations. Lauric Acid could be called an essential fatty acid because it is made only by the mammary gland and not in the liver like other saturated fats.⁴ We must obtain it from one of two dietary sources — small amounts in butterfat or large amounts in Coconut Oil.

Coconuts Ready to be Processed

When buying Coconut Oil, you should look for Virgin or Extra Virgin Coconut Oil. You want a product that is cold pressed from fresh coconut meat. Some products are made from copra, you do not want these!

Manufacturers of Virgin Coconut Oil use the same method the older generation used to extract the oil. They grate the fresh coconut, extract the coconut milk, and then let the coconut milk stand in a covered container for about a day. After 24-36 hours, the oil naturally separates from the water producing a crystal clear oil that retains the full scent and taste of coconuts.

Non-virgin oil is made from copra which is coconut meat that has been dried. You want to avoid copra for a couple of reasons. The oil made from copra must be refined and it sometimes contains trans-fats.

Copra can be made by smoking, sun drying, kiln drying or any combination of these three. Oil made this way must be refined before it is consumed. This is because the drying methods are sometimes unsanitary. High heat is used in the refining process which destroys many of the essential nutrients of the coconut.

Refined Coconut Oil is sometimes hydrogenated which creates trans-fats. Trans-fats may lead to heart disease and other chronic health problems. Avoid copra - Only buy fresh, cold-pressed oil!

Coconut Oil has a higher smoking point than Olive Oil so it can be used for any cooking that takes high heat. It is also very stable with a shelf life of several years. Coconut Oil, Olive Oil and Grape seed Oil are extremely healthy oils for cooking. You should look into trading your unhealthy vegetable oils for one of these healthy oils today.

If you are the type that needs a step by step checklist for treating your Candida overgrowth including recommended brands and dosages, you will be interested in my new book "Candida Albicans - The Hidden Disease".

Dosage

Orally - Four tablespoons per day - one with each meal and one at bedtime.

Start with one teaspoon the first day and increase by one teaspoon per day until your reach four tablespoons. By building up slowly, you will avoid some of the "die-off" symptoms.

Capsules - one 1000-mg tablet 4 times daily.

Topically - Apply directly to skin rashes or infections. Rub it in thoroughly until it absorbs completely.

Contraindications and Adverse Effects

The most common side effect is diarrhea.

Another side effect most Candida sufferers will experience is "die-off" otherwise known as Herxheimer's Reaction. This is a detoxification reaction and not a counteraction to the product.

If any of these symptoms should occur - greater fatigue, diarrhea, headaches, muscle/joint aches or flu-like symptoms, temporarily discontinue taking Coconut Oil or cut back on the amount taken until the body can eliminate the toxic waste.

A few individuals have reported a slight headache due to detoxification. If this should occur, any common pain reliever seems to work to curb the discomfort.

A Better B12

Methylcobalamin: A Potential Breakthrough in Neurological Disease According to ProHealth, Japanese scientists have identified a form of vitamin B12 that protects against neurological disease and aging by a unique mechanism that differs from current therapies. Some of the disorders that may be preventable or treatable with this natural vitamin therapy, called methylcobalamin, include chronic fatigue syndrome, Parkinson's disease, peripheral neuropathies, Alzheimer's disease, muscular dystrophy and neurological aging. Americans have immediate access to this unique and new form of vitamin B12, and, unlike prescription drugs, it costs very little and is free of side effects. vitamin B12 is a general label for a group of essential biological compounds knows as cobalamins. The cobalamins are structurally related to hemoglobin in the blood, and a deficiency of vitamin B12 can cause anemia. The primary concern of conventional doctors is to maintain adequate cobalamin status to protect against anemia. The most common form of vitamin B12 is called cyanocobalamin. However, over the last ten years, a number of central and peripheral neurological diseases have been linked to a deficiency of a very specific cobalamin, the methylcobalamin form, that is required to protect against neurological diseases and aging. The liver converts a small amount of cyanocobalamin into methylcobalamin within the body, but larger amounts of methylcobalamin are necessary to correct neurological defects and protect against aging. Published studies show that high doses of methylcobalamin are needed to regenerate neurons as well as the myelin sheath that protects nerve axons and peripheral nerves. CFIDS and B-12 In the Summer 1998 issue of Healthwatch, an important research article reported a fascinating new finding. Over 60% of CFIDS and FM patients cerebral spinal fluids contained subnormal levels of vitamin B12. On the other hand, vitamin B12 levels in the blood did not significantly deviate from normal ranges. According to Dr. Paul Cheney's treatment pyramid for CFIDS, vitamin B12 in its non-cyanocobalamin form (the type commercially available) is a potent detoxifier of the brain. Recent studies in Europe suggest that it needs to be given in large doses in the range of 10 - 20 mg per day, or even more. This supplementation of methylcobalamin might protect the cognitive function of patients with CFIDS by preventing the death of brain cells. One cause of brain cell death is glutamate toxicity. Brain cells use glutamate as a neurotransmitter, but unfortunately glutamate is a double-edged sword in that it can also kill brain cells. The release of glutamate from the synapses is a usual means by which neurons communicate with each other. Effective communication means controlled release of glutamate at the right time to the right cells, but when glutamate is released in excessive amounts, intercellular communication ceases. The flood of glutamate into the receiving neurons drives them into hyperactivity, and the excessive activity leads to cellular degradation. The good news is that it may now be possible to protect brain cells against glutamate toxicity by taking methylcobalamin supplementation. In a study in the European Journal of Pharmacology, it was shown that methylcobalamin protected against glutamate-, aspartate- and nitroprusside- induced neurotoxicity in rat cortical neurons. Researchers concluded that methylcobalamin protects against neurotoxicity by enhancing brain cell methylation. The CFIDS & Fibromyalgia Health Resource recommends methylation-enhancing therapies such as vitamin B6, vitamin B12, folic acid and trimethylglycine (TMG), taken together, to protect against heart disease, stroke and other aging-related diseases. The scientists who conducted the methylcobalamin studies emphasize that ongoing intake of methylcobalamin is necessary to protect against neurotoxicity. Thus for methylcobalamin to be effective in protecting against neurological disease, daily supplementation may be required. An appropriate dose to protect against neurological aging might be 1 to 5 mg a day taken under the tongue in lozenge form. Sleep A recent German study appearing in Neuropharmacology showed methylcobalamin reduced the amount of time subjects slept; sleep quality was better and subjects awoke feeling refreshed, with better alertness and concentration. Part of this effect was apparently due to melatonin suppression during the daytime because morning methylcobalamin supplementation reduces drowsiness by decreasing daytime melatonin levels. Multiple Sclerosis According to a recent study at Vanderbilt University, chlamydia pneumoniae might link multiple sclerosis (MS) to CFIDS. This makes the published effect of methylcobalamin treatment on MS of great importance to those who suffer from CFIDS. A study in the Journal of Internal Medicine investigated the daily administration of 60 mg of methylcobalamin to patients with chronic progressive multiple sclerosis (MS), a disease that has a poor prognosis and feature side spread demyelination in the central nervous system. Although motor disability did not improve, there were clinical improvements in visual and auditory MS related disabilities. The scientist stated that methylcobalamin might be an effective adjunct to immunosuppressive treatment for chronic, progressive MS. Those with less serious forms of MS may consider adding methylcobalamin to their daily treatment regimen. The effects of methylcobalamin were studied on an animal model of muscular dystrophy. This study, published in Neuroscience Letter looked at degeneration of axon motor terminals. In mice receiving methylcobalamin, nerve sprouts were more frequently observed and regeneration of motor nerve terminals occurred in sites that had been previously degenerating. Regenerating Nerves Few substances have been shown to regenerate nerves in humans with peripheral neuropathies. However, a study in the Journal of Neurological Science postulated that methylcobalamin could increase protein synthesis and help regenerate nerves. The scientists showed that very high doses of methylcobalamin produce nerve regeneration in laboratory rats. The scientists stated that ultra-high doses of methylcobalamin might be of clinical use for patients with peripheral neuropathies. The human equivalent dose the scientists used is about 40 mg of sublingually administered methylcobalamin on a daily basis. Those suffering from peripheral neuropathies often take alpha lipoic acid. Based on our new understanding of peripheral neuropathy, it may be prudent that anyone using alpha lipoic acid also take at least 5 mg a day of sublingually administered methylcobalamin to ensure that alpha lipoic acid will be bioavailable to the peripheral nerves. Cancer/Immune Function A study in the journal Oncology examined the effects of methylcobalamin on several different kinds of tumors in mice. The administration of methylcobalamin for seven days suppressed liver, lung and ascites tumor growth. Mice receiving methylcobalamin survived longer than control mice did. In mice irradiated before tumor cell inoculation, methylcobalamin did not improve survival. The effects of methylcobalamin on human immune function was investigated in the Journal of Clinical Immunology. The study showed that methylcobalamin demonstrated remarkable T cell-enhancing effects when the T cells were exposed to certain antigens. The scientists also showed that methylcobalamin improved the activity of T helper cells. The scientists concluded that methylcobalamin could modulate lymphocyte function by augmenting regulatory T cell activities. Americans need to know about this important natural therapy that could extend the healthy human life span. A search of the scientific literature reveals 334 published studies on methylcobalamin. However, it would not be an exaggeration to say that virtually no doctors know of it or are recommending it. Methylcobalamin should be considered for the treatment of any neurological disease. For example, based on its unique mechanisms of action, methylcobalamin could be effective in slowing the progression of "untreatable" diseases such as ALS (Lou Gerhig's disease). Since methylcobalamin is not a drug, there is little economic incentive to conduct expensive clinical studies on it, so it may be a long time before we know just how effective this unique form of vitamin B12 is in slowing the progression of common diseases like Parkinson's disease.

Annie Before

Annie 40lbs Loss In 11 Weeks

Constipation & Iron Supplements

Iron is one of the most disregarded minerals the human body needs to function well. Without iron, you can be left feeling fatigued, disoriented, and sometimes depressed. On the flip side, too much iron can actually cause you to experience constipation. Learn how iron benefits the body and just how important this mineral is to your everyday diet.

Iron is possibly one of the most forgotten and underappreciated minerals that the human body needs to function well. Without iron, you can be left feeling tired, disoriented, or even depressed. To ensure this doesn’t happen, many people take iron supplements; but you have to be careful. Too much iron can leave you on the toilet waiting for something to happen, to no avail. Too much iron can constipate!

Let’s take a look at how iron benefits the body and understand just how important this mineral is to your everyday diet.

Iron is one of the minerals found in hemoglobin—the carrier of oxygen in the blood coursing through the body’s internal "highway" system. Hemoglobin gets the oxygen everywhere it needs to be, so when you don’t have enough hemoglobin in your blood you can become anemic. Anemia causes people to feel tired, experience constant headaches, and increases their vulnerability to infection.

Iron is also extremely important for normal brain function and can help ward off depression in many cases. Iron boosts the immune system and can help alleviate weakness, irritability, and dizziness. It’s not uncommon for doctors to prescribe Iron supplements for people suffering from deficiencies of this substance. Unfortunately, too much of a good thing can be bad. Too much Iron can cause a wide range of side effects including:

• Constipation
• Abdominal pain
• Severe nausea
• Vomiting or diarrhea with blood

You need to contact you doctor if you experience any of these symptoms. Overdoses of Iron can also increase the risk of various cancers and even Parkinson’s disease.

Everyone should understand how to obtain the necessary amount of natural Iron from the foods they eat; many times an alteration in diet can remedy the deficiency. The recommended daily allowance of Iron differs among men, women, and children. Here’s a brief list of the United States Recommended Daily Allowances for Iron to help you understand how much you should be consuming:

RDA of Iron for Men

• 11 to 14 years old—12mg/day
• 19 years old and over—10mg/day

RDA of Iron for Women

• 11 to 50 years old—15mg/day
• Over 50 years old—10mg/day
• Pregnant—30mg/day
• Lactating women—15mg/day

RDA for Children

• 0 to 6 months—6mg/day
• 6 to 12 months—10mg/day
• 1 to 10 years—10mg/day

Foods that are high in Iron include organic leafy green vegetables, whole grain products, lean meats, free-range poultry, and non-farmed fish. Maintaining a smart and healthy diet is your best method of receiving all of the necessary vitamins and minerals your body needs. It’s interesting to note that Vitamin C can actually boost the positive health effects of Iron in your body. On the other side of the coin, caffeine can prohibit Iron absorption. It’s easy to observe how diet plays a critical role in achieving or restoring overall good health.

So far, we’ve discussed how and where to obtain the natural Iron your body needs, why it needs it, and what can happen if you take too many Iron supplements. But what are you to do about your current state of constipation? Luckily, quality products are readily available to assist you in relieving constipation symptoms and thoroughly cleansing your digestive system at the same time.

Oxy-Powder® is one such product. Through a unique combination of oxygenated Magnesium, organic Germanium-132 and citric acid, Oxy-Powder® liquefies deep down biological sludge and fecal waste that has built up in your colon over the years. Oxy-Powder®’s powerful formula gently cleanses the colon and leaves you feeling lighter, cleaner, and refreshed inside!

Within your colon, accumulated waste can severely hinder your body’s ability to absorb necessary nutrients. In fact, in most cases of constipation, toxins that should be expelled from the body wind up getting re-absorbed back into the blood stream, in effect poisoning your body. That’s part of the reason why you feel so sick and unhealthy whenever you’re constipated. Oxy-Powder® removes the sludge that’s clogging up your digestive system and promotes a harmonious environment for good bacteria to grow within your colon. The good bacteria are absolutely necessary to help break down food and support efficient digestion.

Adding a proper exercise routine, drinking plenty of purified water, and increasing your natural fiber intake is a great way to maintain your body’s new and improved digestive system. You may no longer have a need for Iron supplements because adopting a healthy diet means you’re getting all the minerals and nutrients your body needs; and with a cleaner colon, those nutrients can benefit your health moreso than in the past. You can feel better overall by reducing your risk of numerous health conditions and you may experience less stress as well. Overall, you can feel rejuvenated in mind, body, and spirit.

How do I use iron supplements?

• Take your iron pills with a glass of water or fruit juice at least 30 minutes before eating. Iron is absorbed (used by your body) better if taken between meals when your stomach is empty. Do not take your iron pill with milk or antacids. You may take iron pills with a small amount of food if the pill upsets your stomach. Taking your iron pills at bedtime may also upset your stomach.
  
  
• Wait at least two hours after taking your iron before taking other medicines. This includes medicines that can be bought over-the-counter. This is because some medicines stop the iron from being used by your body.
  
  
• Caregivers may tell you to take Vitamin C (orange or grapefruit juice) with your iron medicine. Vitamin C helps your body absorb iron.
  
  
• Liquid iron medicine may stain your teeth. To avoid staining, mix the medicine with water or fruit juice, and drink the liquid through a straw. You can also use a medicine dropper, placing the medicine on the back of your tongue. Brush your teeth right after taking liquid iron medicine.
  
  
• Iron may cause constipation. To avoid constipation (having hard, dry stools which are difficult to pass, less often than usual), exercise for at least 30 minutes, several times each week. Walking is good exercise for most people. Talk to your caregiver before starting to exercise. Your caregiver can help you plan the best exercise program for you. Eat foods high in fiber such as high fiber cereals, beans, raw vegetables, fresh fruits, and whole grain breads. Prune juice may help make the BM softer. Drinking more water can also help.
  
  
• Keep iron medicine away from children because too much iron could poison a child. All medicine should be kept locked and in a place that a child cannot reach.

Should I make changes to my diet?

Eating healthy foods may help you feel better and have more energy. Eat a variety of foods including fruits, vegetables, breads, dairy products, meat and fish.

• Eat iron-rich foods.
  
  
  • Your body only absorbs a small amount of the iron in foods that you eat. The iron in certain foods are absorbed well by most people. These foods include beef, liver, kidney, pork, and poultry such as chicken and turkey. These foods also include fish, clams, oysters, and other seafood.
    
    
  • Other iron-rich foods include nuts, eggs, or dried fruits (prunes, raisins, or apricots). Dark green leafy vegetables (spinach, kale and broccoli), beans (lima and kidney), or blackstrap molasses are also high in iron. Eating whole grain foods, such as bread or cereals, will also give you more iron. Eat iron-rich foods together with a food that is high in Vitamin C. Foods high in vitamin C include oranges, strawberries, cantaloupe, or orange juice. Eating these foods with a meal including iron-rich foods will help your body absorb iron better.
  
  
• Drink plenty of liquids. Drink six to eight (8-ounce) cups of liquid each day. Follow your caregiver's advice if you must limit the amount of liquid you drink. Decrease the amount of caffeine in your diet. Caffeine may be found in coffee, tea, soda, and some sports drinks and foods. Caffeine may keep your body from absorbing iron. Try to drink enough liquid each day, and not just when you feel thirsty.

How can I prevent iron deficiency anemia?

• Babies:
  
  
  • Breast milk gives babies the right kind and amount of iron. If you feed your baby infant formula, make sure it is "iron-fortified" (has iron added to it). Ask your baby's caregiver which formula is best for your baby. You may begin offering your baby iron-fortified baby cereal when he is between four and six months old.
    
    
  • Offer your baby plain or pureed (mashed) meats after six months old, and when he is able to eat them.
  
  
• Children: Children one to five years old only need about 24 ounces (three 8-ounce cups) of cow's milk, goat's milk, or soy milk each day. Make sure the milk you buy is "calcium-fortified". Drinking too much milk or other liquids may fill your child's stomach and decrease his hunger for solid foods. Eating too few solid foods may cause your child to not get enough iron and nutrients needed for normal growth. Feed your child foods that are high in iron every day.
  
  
• Adults:
  
  
  • During pregnancy and lactation (breast feeding), a woman needs extra iron for herself and her baby. You may think that you are eating enough food, but your diet may still be low in iron. Go to your caregiver regularly during and after your pregnancy. Take vitamins as directed by your caregiver.
    
    
  • Older adults often do not get enough iron in their diet. Ask your caregiver about the best vitamins to take each day. Ask your caregiver for more information about iron-rich foods and eating a balanced daily diet. Eating a variety of healthy foods may help you feel better.
    
    
  • Stay away from "fad" diets because most are low in iron. Talk with your caregiver about foods you should eat. Information about diets that are high in iron is available from:

Home Remedies for Anemia

Home Remedies for anemia #1 It's very important to get the proper nutrients into the body. Eating a diet rich in cereals, rice, pastas, dairy products (milk, yogurt and cheese), vegetables and fruits, meat, poultry and fish, and finally dry beans, eggs, and nuts. Has been proven to help boost the immune system.

Home Remedies for anemia #2 Make sure you are eating plenty of iron rich food, such as, liver, green leafy vegetable, beets, dried fruits, bran flake, oysters, brown rice, lentils and molasses, raisins, prunes; breads and pastas made from hole grain flour.

Home Remedies for anemia #3 Avoid drinking coffee, tea and ingesting antacids, because they decrease iron absorption.

Home Remedies for anemia #4 Try to cook in iron pots; it is proven that doing it can significantly increases the amount of iron in your foods.

Home Remedies for anemia #5 During your pregnancy it's important to take the correct vitamins that will help you and your baby to be healthy.

Home Remedies for anemia #6 In addition take an organic form of Iron ( amino acid chelate ): 100 mg of elemental Iron daily (Iron aspararte, citrate or picolinate ), not the poorly absorbed sulphate which may cause constipation and/or stomachache. Vitamin C (500 mg), it's recommended to be taken with iron for better absorption. Desiccated liver tablets may be helpful as well and a Folic acid supplement, with Vitamin B6 and B12 should be used to prevent anemia.

Home Remedies for anemia #7 Also herbs can help your body to maintain a good level of iron, such as:

1/2 to 1 tsp. of the tincture of Yellow dock root three times daily, or 1/2 to 1 tsp. of extract of Dandelion leaf and or root or two capsules twice daily, or Eat Dandelion greens in your salads.

Manganese is helpful for protein and fat metabolism, healthy nerves, immune system and blood sugar regulation. Manganese is essential for people with iron deficiency anemias. Manganese deficiencies may lead to atherosclerosis, confusion, eye problems, hearing problems, heart disorders, high cholesterol levels, high blood pressure, pancreatic damage, rapid pulse, tooth-grinding, memory loss, tremors, and a tendency to breast ailments.

Source:
http://www.homemademedicine.com/home-remedies-anemia.html

Do you live to eat or eat to live?

By James Rouse, N.D.

The program outlined below is not a diet. It is a way of life that will support you in weight loss and maintenance, and in building a foundation for living the life of your dreams. The beauty and the blessing of this way of eating, moving and living is that it grows and gives way to a life of peace and unlimited possibility. You will see that being on purpose with your self-love and self-care encourages success in every area of your life: career, health, family, romance and spirituality.

Restore your fat-burning chemistry

This guide will help you learn to recalibrate your body’s natural chemistry and hormonal balance to make it an optimal fat-burning machine through:

• Frequent meals

• Appropriate portion sizes

• Balanced meals with the right combination of complex, low glycemic carbohydrates, lean protein and essential fats

Go for the five meal ideal

To optimize metabolism, energy, and mental and emotional positivity, set a goal to eat five small meals per day — do NOT skip meals. Sometimes you will feel like you don’t have the time or the energy to put anything together, but this is critical to your success. Your body and your metabolism are designed to look for cues telling them when to burn and when to conserve. If you miss a meal your body does what it is programmed to do — stop burning. Ideally, the five meals include breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner. On occasion, you may also enjoy a healthy and delicious fat-burning dessert after dinner. This five meal ideal will keep your metabolism burning brightly, and your brain will enjoy a steady source of fuel, keeping you mentally sharp and safe from those challenging blood sugar drops that spur cravings for sub-par food choices.

Right-size your portions

So how much should you eat at each meal? Begin by keeping in mind that there is no one definition of a serving size. With both the Food Pyramid and Nutrition Facts labels, the serving size is simply a unit of measure and may not represent the amount you are really eating. For example, an English muffin represents two Food Pyramid servings of bread, despite the fact that the Nutrition Facts label on the package defines a serving as one muffin.

Measure your food for a day to gain perspective on your portion sizes. For packaged foods such as cereal, use the label to identify a serving size. For other foods, such as vegetables and meats, use the Rule of “Thumb” (using everyday objects to help you gauge portion sizes without measuring) below:

One serving of = Is about the size of:
low-fat cheese = your thumb
milk or yogurt = tuna can
bread, cereal, rice or pasta = tuna can
whole or chopped vegetables = tuna can
leafy vegetables = your fist
whole or chopped fruit = tennis ball
lean meat, poultry or fish = deck of cards
dry beans, nuts, eggs = one egg

Seeing what a defined serving looks like will help you gauge how much you are eating. A true-size serving of whole-grain pasta tossed with a touch of olive oil, fresh tomatoes and steamed broccoli, then sprinkled with a dash of low-fat cheese is likely smaller than you are used to, but will be equally as satisfying as a larger portion. As you continue to eat right-size portions, your appetite will rebalance and your hormones will reharmonize, resulting in effective and lasting weight loss.

Count calories

Research suggests that calorie restriction can not only increase life span, but also substantially lower blood pressure and reduce your risk of cancer and other diseases. But what does “calorie restriction” mean to you? If you are portion-conscious, you should not need to count calories. However, you should be aware of what’s going into your mouth and realize that some food choices come with higher calorie price tags.

If you aim for my recommended balance of 25 to 40 percent lean protein, 40 to 50 percent complex, low-glycemic carbohydrate, and 20 to 30 percent essential fat, make nutritional food choices using common sense, and watch portion sizes, then the appropriate amount of calories should follow.

Create hormonal balance

Have you ever blamed your weight loss challenges on your hormones? If you are not eating with balance, you may be right. Hormones play a role in every physiological process in our bodies. They are always working to maintain balance and harmony in the body. Knowing how to use food and putting it together in balance can be the difference between reaching your goals or remaining stuck in frustration, firing up your metabolism or keeping it sluggish.

As mentioned throughout this guide, you need to eat a balance of low-glycemic complex carbohydrates, lean protein and beneficial fats to create and sustain consistent high levels of energy and metabolism. When properly balanced, these macronutrients support optimal blood sugar levels, optimal fat burning, improved mental fitness and focus, and improved overall health and well being.

Macronutrient #1:

Complex, Low-Glycemic Carbohydrates — 40 to 50 percent of each meal

Carbohydrates provide our bodies with fuel in the form of sugar for energy-burning brain and muscle activity. They also encourage the healthy release of a brain chemical called serotonin, which supports positive mood and sleep patterns. As carbs break down in the body, they release blood sugar into the bloodstream. Insulin is then released to counter the blood sugar. How quickly insulin is released depends on the type of carbohydrate you eat.

When you eat simple carbohydrates, they break down quickly so insulin is released quickly, causing your body to stifle fat-burning systems, depress the release of muscle-building hormones, challenge the immune system and raise cholesterol. You feel the effects of this process as a sugar high followed by an energy slump. But when you eat complex carbohydrates, they break down slowly so insulin is released slowly and manageably, providing sustained, long-term energy — you don’t feel the blood sugar spike and dip that triggers cravings and eventual weight gain.

The glycemic index

Another way to keep off the blood sugar roller coaster is to choose carbohydrates that are not only complex, but also low on the glycemic index. The glycemic index (GI) is a numerical ranking of foods based on the immediate effect that they have on blood sugar levels. The higher the glycemic index, the quicker the lift and the faster the fall. Conversely, the lower the glycemic index, the longer the energy boost and the more satisfied you’ll feel. In short, complex, low-GI carbs will help you experience fewer cravings, feel fuller longer, lose weight easier, improve your body’s sensitivity to insulin, and lower your cholesterol.

Choose the right carbohydrates

The goal of this program is not to feed your possible fear of carbohydrates, but instead to support you in eating the right kinds that will, in turn, support your metabolism, your mood and your overall health and well being. When you choose nourishing carbohydrates from complex, low glycemic varieties — such as legumes, most fruits and vegetables, and many whole grains — you will be getting the very best chemistry support to meet your goals. And whenever possible, you should replace highly processed foods with minimally processed foods.

The chart below is a small sample of carbohydrates and their glycemic indices.

High GI (above 70)	Moderate GI (56 to 69)	Low GI (less than 55)
White bread	Sourdough bread	Pumpernickel bread
Wheat bread	Whole wheat pita bread	Psyllium-based cereal
French bread	Cantaloupe	Milk
White potatoes	Dates	Apple
Cornflakes	Barley bread	Orange
Rice Krispies®	Rye bread	Peach
Cheerios®	Cream of Wheat® cereal	Lentils
Raisins	Muesli	Soybeans
Watermelon	Banana	Baked beans
White or brown rice	Pineapple	Cherries
Jelly beans	Yam or sweet potatoes	Most vegetables
Skittles®	Beans	Plums
Life Savers®	Full-fat ice cream	Nuts
Carrots	Basmati rice	Yogurt
	Beets	Cottage cheese
	Apricots	Grapefruit
		Prunes
		Pear

Macronutrient #2:

Lean Protein — 25 to 40 percent of each meal

Protein is an essential element for creating body balance. The main function of protein is to act as the building block for muscle tissue. Protein is also vital for proper hormone and enzyme synthesis and immune function in our bodies. Protein helps balance blood sugar by serving as a catalyst for the release of glucagon, which plays an opposite role to insulin. Excess insulin can force our bodies to store fat, whereas glucagon from protein helps the body to mobilize fat for burning as a fuel source. When you choose lean proteins, versus higher fat versions, you will support your metabolism and health by optimizing digestion and assimilation.

Choosing the Right Proteins

High quality proteins come from many sources including animal (lean meats, poultry, fish, eggs, yogurt) and vegetable sources (tofu, soy protein powders, tempeh). It is important to know that other vegetable-based proteins, such as beans and other legumes, are great protein sources but also contain significant levels of carbohydrates, which could offset the balance of carbohydrate and proteins. You should also try to limit the amount of protein that you get from sources that are higher in saturated fats. The bottom line is that it’s important to pay attention to what comes along with the protein in your food choices. If you are partial to beef, stick with the leanest cuts to lower fat levels. If beans are what you’re after, know that carbs come along with it and compensate with fewer starchy accompaniments.

You may want to experiment with soy-based proteins, as they deliver many health positives. Studies show that soy may decrease your risk for heart disease, support hormonal regulation, support bone building and decrease risk for certain cancers. If tofu seems too far-out, consider its cultural cousin, tempeh. Or start with soy protein powder and soy milk.

How much protein?

Minimal protein requirements for an average healthy man or woman is about 0.8 gram of high quality protein per kilogram of body weight per day (a kilogram equals about 2.2 pounds). For example, a 140-pound woman would require approximately 50 grams of protein daily; a 175-pound man requires about 63 grams of protein daily. There are some exceptions to this rule:

Infants: about 2 grams per kilogram of body weight per day
Children: about 1.2 grams per kilogram of body weight per day
Pregnant women: at least an extra 10 grams of protein per day
Nursing women: an extra 15 grams during the first 6 months of nursing, and 12 additional grams during the second 6 months
Athletes: about 1.3 grams per kilogram of body weight per day

Macronutrient #3:

Beneficial/Essential Fats — 20 to 30 percent of each meal

Are you surprised to learn that fat doesn’t necessarily make you fat? Isn’t that a relief? Truth be told, fats are necessary for proper body function. Subcutaneous fat provides an insulating layer that inhibits heat loss. Fat supports and protects certain organs, provides a concentrated reserve of food, provides essential fatty acids necessary for normal growth and development, and is a vehicle for natural fat-soluble vitamins found in foods. Fats are an important constituent of cell structure, forming an integral part of the cell membrane. And in conjunction with carbohydrates, fats help conserve protein.

But fats are not equal in their effects on the body. Countless research has been published on the health benefits of the good fats recommended in this program. Essential fats — including linolenic acid (LA), alpha-linolenic acid (LNA), and omega-3 fatty acids — have a favorable effect on both beneficial and non-beneficial cholesterol levels and play a significant role in protecting you from many diseases and immune challenges.

There is no shortage of research that shows omega-3, found in abundance in fish and nuts, is also crucial to good health. Research has shown that it helps prevent hardening of the arteries, which can lead to hypertension, heart attack and stroke. It also lowers the risk for coronary heart disease. A lack of omega-3 in your diet will show up in a variety of sobering ways: a decrease in energy and metabolism, emotional challenges including depression, dry skin and hair; and premature aging of your skin, nails and hair.

Fats to avoid

Saturated fats are linked to many diseases, including obesity, cardiovascular disease and cancer. The saturated fats that are found in animal-based foods are especially problematic when consumed in excess and have been the subject of much debate with diets that encourage a high-protein eating regimen.

Trans fats, hydrogenated and partially hydrogenated fats should be totally removed from your eating and healthy lifestyle plan. These fats serve no positive purpose and are linked to many health challenges and disease markers. Consuming these fats has been associated with increased risk for heart disease by raising LDL cholesterol while lowering beneficial and heart-protective HDL cholesterol.

Stay away from these fat sources when possible.

The Benefits of Coconut

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:

· Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

· Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

· Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.

· Expels or kills tapeworms, lice, giardia, and other parasites.

· Provides a nutritional source of quick energy.

· Boosts energy and endurance, enhancing physical and athletic performance.

· Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

· Improves insulin secretion and utilization of blood glucose.

· Relieves stress on pancreas and enzyme systems of the body.

· Reduces symptoms associated with pancreatitis.

· Helps relieve symptoms and reduce health risks associated with diabetes.

· Reduces problems associated with malabsorption syndrome and cystic fibrosis.

· Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

· Helps protect against osteoporosis.

· Helps relieve symptoms associated with gallbladder disease.

· Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.

· Improves digestion and bowel function.

· Relieves pain and irritation caused by hemorrhoids.

· Reduces inflammation.

· Supports tissue healing and repair.

· Supports and aids immune system function.

· Helps protect the body from breast, colon, and other cancers.

· Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

· Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

· Helps prevent periodontal disease and tooth decay.

· Functions as a protective antioxidant.

· Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

· Does not deplete the body's antioxidant reserves like other oils do.

· Improves utilization of essential fatty acids and protects them from oxidation.

· Helps relieve symptoms associated with chronic fatigue syndrome.

· Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

· Reduces epileptic seizures.

· Helps protect against kidney disease and bladder infections.

· Dissolves kidney stones.

· Helps prevent liver disease.

· Is lower in calories than all other fats.

· Supports thyroid function.

· Promotes loss of excess weight by increasing metabolic rate.

· Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

· Helps prevent obesity and overweight problems.

· Applied topically helps to form a chemical barrier on the skin to ward of infection.

· Reduces symptoms associated the psoriasis, eczema, and dermatitis.

· Supports the natural chemical balance of the skin.

· Softens skin and helps relieve dryness and flaking.

· Prevents wrinkles, sagging skin, and age spots.

· Promotes healthy looking hair and complexion.

· Provides protection form damaging effects of ultraviolet radiation form the sun.

· Helps control dandruff.

· Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

· Has no harmful or discomforting side effects.

· Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

Weight Loss Tips

According to Andrew Bicknell of Buzzle.com, "Foods that promote weight loss and are high in complex carbohydrates also have the ability to increase metabolism in another way. The body's digestive system must work more briskly to digest the critical nutrients in complex carbohydrates. Simple carbohydrates and sugars require much less energy to transform for the body's digestive system. This longer lasting digestive process allows the energy in complex carbohydrates to be used as a more balanced energy source. This balanced energy release gives our body's the calories it needs during the course of the day without the never-ending need to partake of sweet sugary foods. It also results in less insulin being released into the blood stream which is key to living a healthy life. The energy spikes caused by sugary and fatty foods create high and low energy periods which tempt us into eating more foods that are not only unhealthy but also add to existing fat stores.

Fruits and vegetables comprise most of the complex carbohydrates that we consume. Not only do they supply complex carbohydrates they can also help to increase metabolism in another way. Because of their high fiber content our body's have need for more calories to digest them. This how the theory behind "negative calorie" foods that promote weight loss was found. The philosophy behind a negative calorie food is simply that some foods have fewer calories then it takes the body to digest them. This increase in metabolism from negative calorie foods that promote weight loss can burn excess body fat and start the weight loss routine. By adding a metabolism boosting exercise routine to a healthy diet you can take your weight loss and health to a whole new level (Buzzle.com, 2010)."

The secret to losing weight is to eat and drink all the right foods until you are full and satisfied.It is not advisable to skip meals and food since it will slow down the metabolism and ultimately, your health will deteriorate. Also, there are the so-called negative calorie foods which burn more calories than the calorie content of the food itself hence fighting the stored fat. These fat burning foods are natural plant foods. Once you eat these kind of foods and do some exercise, it will surely boost your metabolism and burn more calories at a faster rate for several hours even after exercise.

Some of the vegetables that can help you burn fats include asparagus, beets, broccoli, cabbage, carrots, cauliflower, celery, chicory chili peppers, cucumbers, endive, garlic, lettuce, onions, spinach, turnip, and zucchini. Of course, there are also fruits like apples, cranberries, grapes, lemons, mangos, oranges, papayas, pineapple, raspberry, strawberry, and tangerines that could be your partner in getting rid of unwanted fats.

These foods state that they produce more than enough enzymes for digestion and that the extra enzymes may be used to accelerate the metabolic processes which would be essential in enhancing the body’s ability of burning calories. According to recent studies, a vegetarian diet of fruits and vegetables was adhered to by research subjects as an experimental study on the reversal of heart disease.

The result of this study shows an average loss of 20 pounds even without limiting the diet of calories. Subjects of this study were 40 years and older and with slow metabolism. The exercise also includes the prescribed exercise program and it constitutes a dramatic weight loss that could only be attributed to the consumption of different fruits and vegetables. Though this information is just a theory, you also need to know that a diet high in fruits and vegetables can benefit the body in different ways like:

•most fruits function as natural laxatives
•fruit regulates your body’s digestive process
•fruit provides roughage and fiber that is important in helping your body get rid of wastes
•fruit contains important vitamins
•fruits contain important anti-oxidants protecting your body from the damage caused by free radicals
•vegetables are natural foods and contain different vitamins, minerals and thousands of other plant chemicals
•vegetables can help control weight
•vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy

It may be hard to believe but adding fruits and vegetables to your diet will definitely reduce the extra fats in your body.

Exercise and Research

Exercise enthusiasts have routinely been challenged by the best way to spend their time in the gym when the primary goal is fat loss. Historically clinical trials have supported aerobic exercise as having the greatest impact on total fat mass but with a consequent loss of lean mass in the process. Similar trials have supported the addition of resistance activities to cardiovascular exercise programs aimed at caloric expenditure and an improved body compositional outcome. Although both have demonstrated effectiveness at fat loss, practitioners are now concerned not only with fat loss but also where that fat is derived from. Obesity in the United States has reached an all-time high, jumping more than 10% in most States since just 1990. With the growth of the nation comes the increase of cardio-metabolic disease stemming from the high levels of visceral adiposity. Central fat storage is associated with inflammatory chemicals; a major contributor to disease. Although visceral adiposity is more metabolic the best way to reduce it has not been addressed. In a recent article published in the Journal of Sports Medicine and Physical Fitness (2010) researchers analyzed the affects of endurance training versus concurrent endurance/resistance training on measures of total and regional fatness in sedentary males. Following 16 weeks of treatment, subjects were measured for body fatness, body mass index, waist circumference, and waist to stature ratio. With changes to measures collectively reported, the endurance group as a whole reduced fat mass by 27% and body fat percentage 31%; the endurance/resistance group reduced fat measures by 32% and body fat percentage 30% respectively. When localized fat mass was reviewed the endurance/resistance group collectively reduced waist circumference by 3% and waist to stature 4%, whereas the endurance group reduced the waist circumference by 2% and the waist to stature ratio 2%. These findings suggest that although endurance training is effective for fat loss, utilizing resistance training as part of the regimen improves fat loss from central locations. Personal trainers can use this information to emphasize programs that address weight loss and central adiposity simultaneously.

New Heart Rate Max Formula Published (for women)
According to Dr. Martha Gulati M.D., assistant professor of medicine and preventive medicine and a cardiologist at Northwestern Medicine, women have been inaccurately attempting to calculate maximum or peak heart rate using the traditional (220-age) formula. As published in the Northwestern University Newsletter (June, 2010), "Women are not small men; there is a gender difference in the exercise capacity a woman can achieve. Different physiologic responses can occur." The data used for the new formula was based on the findings from the St. James Women Take Heart Project, a study of 5,437 healthy women, ages 35 and older which began in the Chicago area in 1992. The study was published in the journal Circulation (2010). According to Gulati, the new formula provides a more accurate estimate of the peak heart rate a healthy woman should attain during exercise. It also will more accurately predict the risk of heart-related death during a stress test. Due to the fact that the Heart Rate Max Formula is based on studies of men the newer formula better addresses the sex differences that affect the heart and circulation including heart size, blood volume, lean and total mass. The new formula for women, based on the new research, is 206 minus 88 percent of age. This suggests that a 45 year-old female would have a predicted max heart rate of 166 beats • min-1 using the new formula, compared to the original formula’s prediction of 175 beats• min-1. These finding may, in part explain the prediction error found in the original formula. These findings also suggest that females who were training at the high end of the previous 75-90% of max heart rate, or 60-80% of their predicted heart rate reserve were potentially over conditioning. A second question bears, does the published accuracy transfer to those females outside the ages in the study (under 35 years). Gulati is currently working on an iPhone application to make the calculation easier to use since the Heart Rate Max equation became a bit more difficult.