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Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best?

Refined Coconut Oil Vs Unrefined Coconut Oil

Quite often on most health sites, forums and debates, everyone asks one major question —

‘Refined Coconut Oil Vs Unrefined Coconut Oil – Which Is Best To Consume!’

We are sure you have the same question in your mind- should one use cold pressed coconut oil or should one opt for the organic touch, let’s find out!

coconut oil refined

Let’s clear the air

The air needs to be cleared on whether the coconut oil we use for consumption and cooking, should be refined or unrefined! The opinions out there are half and half, but what does medical science say?

Coconut-oil

According to an article in the New York Times:

“Partial hydrogenation creates dreaded trans fats. It also destroys many of the good essential fatty acids, antioxidants and other positive components present in virgin coconut oil. And while it’s true that most of the fats in virgin coconut oil are saturated, opinions are changing on whether saturated fats are the arterial villains they were made out to be. “I think we in the nutrition field are beginning to say that saturated fats are not so bad, and the evidence that said they were is not so strong,” Dr. Brenna said.”

 

So does that means, unrefined oil wins the saga here? Maybe yes and maybe not, this is an assumption based thought. There are still many that choose to use refined coconut oil after weighing the pros and cons of the same. For a better understanding, let’s take a look at the pros and cons, shall we?

refined coconut oil vs unrefined coconut oil

The fat content

Amongst the many benefits of using coconut oil, one of it most needed would be the fatty acid composition in it. The oil when unrefined is a house of very high levels of medium chain saturated fatty acids. Thus helping the body naturally fight inflammation. Inflammation happens when there are too many polyunsaturated fatty acids found in the body. Medium chain saturated fats are great to fight pesky bacteria in the body with, viruses and even fungi too. And the best part is, they can be easily digested as well.

coconut oil nutrition

This however doesn’t mean that unrefined coconut oil has a better fatty acid level than that of refined coconut oil! Experts say it is the same.

What is in the coconut meat!

The oil comes from the meat of the coconut, which has the following-

  1. 17 amino acids
  2. B vitamins
  3. Potassium
  4. Iron
  5. Fibre

These five are what we get in unrefined oils, however, most of them are filtered out when the coconut oil is made. So whether it is virgin or refined, you would have the same amount in most cases.

Taste wise

Experts and studies show that flavour is more practical with refined than unrefined coconut oil. Flavorless coconut oil helps blend into the dish we make, much more than what naturally flavoured coconut oil can help with. Unless you are born eating unrefined coconut oil in foods made at home or around where you live, chances are you wouldn’t fancy the natural taste of coconut oil in everything you munch.

unrefined coconut oil

Helps better with digestion

Digestion and allergies are part and parcel of the human system, and we all fail at it at some point in life. Experts say unrefined oil only adds to the woes of the two. This is because coconut solids have allergenic compounds in them, whereas the same have been removed in refined oil- making it flavourless and odourless! Refined oils for some doesn’t make the stomach churn and pain; as what would happen to the same individual when unrefined versions are cooked with.

Disclaimer: We are no one to judge what oil is best for you, which is why speaking to a health expert or a nutritionist can be of help. Their words would take precedence over what is written here.

Hope you liked reading this post ‘Refined Coconut Oil Vs Unrefined Coconut Oil’!

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12 Healthy Foods That Fill You Up Best

We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.

When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.

The question is, which foods flip that switch?

In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.

“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”

Seek out these 12 nourishing basics to get your healthy fill:

1. Beans

Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.

RECIPE > WHITE BEAN TURKEY CHILI

2. Broccoli & Other Cruciferous Vegetables

“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”

RECIPE > GARLICKY BROCCOLI “ZOODLES” WITH BACON

3. Canned Tuna

“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can gives you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”

RECIPE > TUNA AVOCADO EGG SALAD

4. Chia Seeds

“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.

5. Chicken

“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”

WATCH > IN A SNAP: 20-MINUTE MANGO CHICKEN BOWLS

6. Eggs

“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”

7. Greek Yogurt or Skyr (Icelandic Yogurt)

Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.

8. Oatmeal

“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.” If you’re burned out on your usual morning oats, try these 15 new ways to make oatmeal.

9. Nuts & Nut Butters

“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”

10. Potatoes

Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.

11. Quinoa

“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.

RECIPE > QUINOA CHICKEN SALAD

12. Ricotta or Cottage Cheese

“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”


READ MORE

> 9 Unexpected Ways to Use Greek Yogurt
> Recipe: Easy Cheesy Crustless Quiche
> Recipe: Tart Cherry Chia Pudding


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Best Foods To Relieve Joint Pain

Best Foods To Relieve Joint Pain

Hello All!!!

Have inflammation, stiffness and pain in your joints? Do you pop in over-the-counter or prescription medicines for that? You must not be aware that there are certain foods, spices and supplements that will help in relieving joint pain.

Check out the best foods to relieve joint pain in this post. Keep reading!

Foods and diets you must include

The Mediterranean Diet

Mediterranean food

Studies have revealed that following the Mediterranean diet has a lot of health benefits. It is said to have benefits similar to non-steroidal anti-inflammatory drugs.

A Mediterranean diet has huge amounts of fruits that are low on the glycemic index. It also has veggies and legumes, a good amount of unsaturated fats; olive oil in particular, a little wine, moderate to high amounts of wild fish and is low on dairy and red meat.

A study in 2015 showed that a plant based diet containing whole foods significantly reduces pain in adults with osteoarthritis. A whole food diet has fruits, veggies, legumes and grains in it and is free of refined foods.

Fish oil

Fish Oil Capsules for weight loss

Fish oil is said to have anti-inflammatory benefits and is helpful for joint pain. This effect is possibly due to omega 3 fatty acids presents in fish oil. You can consume cold-water fishes like wild salmon, sardines and trout. You just need one serving of cold water fish 2 times a week. It is also advisable to consume a fish oil supplement. For those of you who are vegans or vegetarians flax seeds, chia seeds and soybeans are good alternatives.

Cruciferous veggies

Cruciferous_Vegetables burn belly fat

Along with other veggies, you must try to eat at least half a cup of cruciferous veggies every day. Include broccoli, cauliflower and cabbage in your diet. These veggies are powerhouses of nutrition as they have lots of vitamins, fibre and antioxidants. They contain an antioxidant compound called sulphoraphane that relieves joint pain and inflammation.

Spices and herbs

pain killer ginger

The spices ginger and turmeric are well known for their anti-inflammatory health benefits. It is used a lot in Indian cuisine. Studies reveal that turmeric can prevent rheumatoid arthritis and osteoporosis.

Green tea

ways to drink green tea

Green tea is a widely consumed beverage all over the world and is said to have many health benefits. It has been found that green tea possesses anti-inflammatory properties because of its polyphenolic compounds. Make sure that you buy branded green tea preferably organic so that the exposure to pesticides is reduced.

Foods you must avoid

If you want to lessen your joint pain, you need to avoid certain foods. Sugars and refined gains like pasta, white rice and maida bread are the most renowned culprits when it comes to reducing inflammation of joints. Experts recommend that you limit your daily added sugar consumption. It should be 6 teaspoons a day for women and 9 teaspoons for men. Go in for natural sugar sources.

Inflammation will also increase if you consume red meat. So say no to beef, lamb, pork or any meat from four legged animals. Another big NO is for trans fat or hydrogenated oil.

You should also be avoiding omega 6 fatty acids. Too much of omega 6 can lead to inflammation. Common sources of omega 6s are corn oil, peanut oil, safflower oil, sunflower oil, vegetable oil and grape seed oil. Also check the ingredients list of your salad dressing and mayo.

The bottom line

Food is thy medicine! So, include the foods in your diet that help fight joint pain.

Hope you found this post on foods to relieve joint pain useful!

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The Best Travel Workouts You Can Do With No Equipment

When it comes to reaching your fitness goals, consistency is key. And while travel workouts are obviously great if you can fit them in, don’t stress about taking a few days off—skipping your workout for a few days isn’t going to set back your progress.

But there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood. That’s why we rounded up some of our top equipment-free, minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you’ve unpacked your suitcases.

So whether you’re on the road for work, fun, or visiting family, here are eight travel-friendly workouts to try.

1. THIS ARMS CHALLENGE ALSO WORKS YOUR CORE, SHOULDERS, AND BACK MUSCLES.

Repeat 3x:• 10 Plank Ups • 10 Lateral Plank Walks • 10 Burpees With Push-Ups • 10 Planks With Shoulder Taps • 10 Diamond Push-Ups • 10 Mountain Climber Twists

Developed by FitFusion trainer Kenta Seki, this workout might make it hard to blow dry your hair tomorrow. It will take about 10 minutes to complete—get all of the workout details.

2. BUILD STRONGER GLUTES WITH THIS THREE-MOVE ROUTINE.

Do 12 to 15 reps per side for each exercise.

Repeat 4x:• Side-Step Squats • Single-Leg Glute Bridges • Curtsy Lunges With Side Kick Rest — 90 seconds

No squats required for this workout from Jill Penfold, LA-based personal trainer and creator of the 12-week LA Bride Body program. Get the workout details.

3. START A BUSY DAY WITH THIS CARDIO BLAST WORKOUT IN YOUR HOTEL ROOM.

If you’re a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest

Repeat 2x:• Mock Jumping Rope • Burpee With Push-Up • Squat Jump • Plank Taps • Jumping Lunge

Get up on the right side of the bed (even if it’s not your bed) with this 10-minute burner from Jill Penfold, LA-based personal trainer and creator of the 12-week LA Bride Body program. Get the workout details.

4. YOU CAN DO THIS 10-MINUTE TOTAL-BODY WORKOUT WITHOUT BREAKING MUCH OF A SWEAT.

Do each move for 2 minutes, rest for 30 seconds between moves:• Bodyweight Squats • Push-Ups • Plank With T-Rotation (switch sides after 1 minute) • Alternating Standing Oblique Crunches

The perfect routine if you’ve only got 10 minutes to spare (and no extra time to get ready again afterward). It was developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE. Get the workout details.

5. DO THIS WORKOUT IF YOU FIND YOURSELF ACTUALLY MISSING LEG DAY.

Repeat 2x:• Plié Squat pulses With One Foot Raised — 30 seconds per side • Alternating Side Lunges — 30 seconds per side • Skater Hops — 15 seconds • Curtsy Kicks — 30 seconds per side • Goblet Squats — 30 seconds • Jumping Jacks — 15 seconds • Pilates Scissors — 30 seconds • Clamshells — 30 seconds per side

This workout from exercise physiologist Michelle Lovitt, M.A., will set your inner thighs on fire. Keep in mind that spot training is a fitness myth. If your goal is muscle definition or fat loss in a particular area, you’ll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, get the full workout details.

6. FOR A CORE-FOCUSED WORKOUT, TRY THIS MAT-BASED ROUTINE.

2 sets of 10 reps each:• Step it Up • Leg Lift • Tap It Out • Downward Dog Reach

This four-move strength circuit targets your core. It was created by Katherine Greiner of KGBody, for SELF’s 2016 Six Weeks To Summer challenge. “The moves work the obliques, abs, and lower back to reveal a strong, sexy stomach,” Greiner says. Get the workout details.

7. IF YOU’VE GOT MORE TIME, TRY THIS 20-MINUTE CARDIO CIRCUIT.

Do each move for 1 minute.

Repeat 4x:• Jumping Lunges • Wall Sit With Hands Up • Jumping Squats • Plank Rest — 1 minute

This workout from SELF’s 2016 Six Weeks To Summer challenge will have you jumping, planking, and sweating. Get the workout details.

8. THIS LADDER ROUTINE GIVES YOU A NEW WORKOUT FORMAT TO SWEAT IT OUT WITH.

Air Punches — 30 seconds • 5 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 1 Burpee Air Punches — 30 seconds • 2 Burpees Air Punches — 30 seconds • 3 Burpees Air Punches — 30 seconds • 4 Burpees Air Punches — 30 seconds • 5 Burpees

There are only two moves in this workout from SELF’s 2016 Six Weeks To Summer challenge, but your heart will be racing by the end. Get the workout details.

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