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How Delicious Coconut Milk Can Improve Your Health

How Delicious Coconut Milk Can Improve Your Health

Have you tried coconut milk yet? No?

Well, if you’ve been using it for awhile, you’ll be happy to see why you should keep doing so. If it’s new for you, you’ll definitely want to get on board.

What Is Coconut Milk?

Coconut milk is different from coconut water, as the milk comes from the grated meat of the brown coconut. The water is what you drink out of a young green coconut with a straw on a Copacabana beach while wearing a speedo.

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The grated meat is then mixed with water and the grating process can be done by hand or by modern grating machines. We are mostly going to find it in canned form, which combines thick and thin milk together.

The rich flavor and creaminess of coconut milk comes from the high oil content — a large component of the milk is saturated fat. This fat is one of the healthy fats that should be part of your diet.

So, what are the health benefits that can come from consuming coconut milk? I’m glad you asked!

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1. Its Fat Comes From Beneficial Short- And Medium-Chain Fatty Acids

If you’re concerned about the saturated fat issue, these are the types of short-chain fats that are digested in a different way in the body than the long-chain ones. The medium-chain fatty acids are absorbed and transported directly to the liver, where they are burned for energy. They are not stored as fat and can actually have a fat-burning effect, called thermogenesis.

2. It Is High In Lauric Acid

Lauric acid makes up a large part of the fat in coconut milk. Lauric acid has some interesting health benefits, including anti-bacterial, antifungal, and antiviral properties. Lauric acid has a disease-fighting ability, as well as being able to boost the immune system.

Lauric acid can also have the effect of making the blood vessels more elastic and help keep them clean. This is important for lowering the risk of things like heart disease and atherosclerosis.

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3. It Can Help Lower Cholesterol

If you eat a lot of packaged or fast food, you can be pretty sure you are consuming some pretty awful trans fats. These types of fats are used in manufactured foods in order to give the “foods” an improved texture, firmness, and mouthfeel. They also increase shelf life, which is likely the main reason why these things went into the products in the first place. It’s like a deadly preservative.

People who switched to foods containing lauric acid, like found in coconut milk, showed a favorable improvement in blood lipid profiles.

4. It Is Good For The Hair And Skin

The fats and vitamin E in coconut milk is what helps in making it effective at moisturizing the hair. Fresh coconut milk can help nourish the hair and promote hair growth. It also has the ability to help clean out your pours by removing dirt. It keeps the skin well hydrated and moisturized, and even has a slight exfoliating effect by being able to remove dead skin cells.

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And you even get to smell like a pina colada all day, without having to hear Jimmy Buffett sing.

5. It Is High In Fiber

The common high fiber choices are usually centered around grains like wheat bran, oat bran, and psyllium husk. Coconut milk can be included in here as it contains 2.2 grams of dietary fiber in a 100-gram serving. Soluble fiber can help promote healthy cholesterol levels, as well as combat heart disease. The other key thing is that the high fiber content helps promote feelings of fullness for longer, which can help in avoiding overeating.

Wrapping It Up

Coconut milk is something that’s very easy to use and really elevates dishes like soups and curries. It adds a creaminess and unique flavor to anything it’s added to and is great for those who need to avoid lactose. So, give it a whirl and feel free to share any ways you love to use it in the comments below!

Featured photo credit: Pedro Cardoso via flickr.com

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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