Coconut Oil and Sally Fallon

"Dr. Mercola's website claims that 2/3 of the saturated fat in coconut oil is medium chain triglycerides. I believe Dr. Mary Enig and Sally Fallon's book states the same thing"

I just went to www.nal.usda.gov/fnic/foodcomp/Data/ our governments web analysis tool and analyzed plain coconut oil for you guys and added up the numbers including the fractions so it would be exact. 100 grams of coconut oil contains 86.5 percent (grams) of saturated fat. It contains 14.1 (percent) grams of 6-10 chain (medium chain) saturated fats and 5.8 grams of monounsaturated fat. So it is most accurate to call it about 14 percent or those less harmfull MCT saturated fats (a relatively small amount) that these greasy coconut oil sales people hype up as the magic wonder part. Of course don't forget, even though I have said this hundreds of times here already--> the extracted oil contain less than one tenth of nature's valuable nutrients than the same amount of calories obtained from the whole food (coconut). When you eat more of the whole food and less oil, you increase the nutrient density of your diet. When you substitute oil for the nut, you dilute the nutrient density of your diet. I mix whole raw nuts into dressing recipes where others might use oil and the taste is even better and you gain nutritional benefits in the process.

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Health tools (all from Dax Moy)

Dax video - it's a movement matrix

Six days of workouts

Dietary protocol from day 6

Workouts days 6-10

Day 11

Deload week

Dietary strategy

Workouts day 18

Days 26+

6 week diet - starts 6 April 2010

WEEKS 5 AND 6
By now you should have lost quite a bit of weight (20lb is not unusual) and your blood cholesterol and triglyceride levels will be substantially improved. (If you still have weight to lose, alternate the first and second phase weekly until your target weight is reached.) The hardest work is over and now it's time to learn how to eat to maintain your newly slender silhouette.
RULES
• Eat as much meat, fish and eggs as you like.
• You can now eat full-fat dairy products (cheese, yoghurt, cream).
• You can drink alcohol in moderation (2 drinks per day but not every day).
• Continue to take vitamin supplements as nutritional insurance.
• Start eating starchy vegetables and grains, but in limited quantities (no more than 12g of net carbs as grains per day - to work this out, subtract the fibre grams from total carb grams). This means eating only one portion of any of the following: 1 slice bread (6-7g); 40g (1 1¼ oz) cooked rice (10g); 170g (6 oz) cooked porridge (10g); 1 large handful plain popcorn (5g); 50g (1 and 3/4 oz) cooked potato (9g); ¼ baked potato, including skin (9g).
As long as you stay slim, you can increase your carb intake until your weight starts to creep back. The more active you are, the more carbs you can tolerate.
Most people stay slim on 60g-80g of net carbs a day. But beware cakes, pies and biscuits. A single bagel, for instance, contains about 36g of carbs, but it would take 92 asparagus spears, 800g of broccoli or 9 tomatoes to equal that. It's a bonus that the foods that keep you lean also keep you healthy.
MEAL OPTIONS
BREAKFASTS - smoked salmon scramble (3 eggs, 30g cream cheese, 60g smoked salmon, chopped, half tbspn chopped onion, tomato and capers) with 85g (3 oz) cherry tomatoes and 85g (3oz) melon cubes.
LUNCH - Hot dog with bun (or switch the bun for an orange), half a cup coleslaw.
DINNER - stir fry of pork and vegetables (50g of vegetables), 240ml (8oz) miso soup, 60g berries with whipped cream.

WHAT HAPPENS NEXT?
Having arrived at the end of the programme, you have a choice:
• Continue with the last two weeks of the diet but enjoy the occasional dietary break (a croissant, cappuccino, decadent dessert after dinner). Make each break count. Plan it, look forward to it and enjoy it. OR ...
• Alternate every other day on week 5 and 6 plan with a day of 3 shakes and 1 meal (as per week 1-2 plan).
Stick with week 5 and 6 plan, but replace one meal a day with a shake. Select whatever plan you can stick with over the long haul and you will be rewarded with a lean middle far beyond middle age.

6 week diet - start 6 April 2010

Weeks 3 and 4

WEEKS 3 AND 4: RULES

• Go back to three meals a day with unlimited meat and eggs (at least one 3oz-4oz portion per meal). See menu choices below.
• Meals should be fat-rich but contain no dairy (apart from butter in cooking and a splash of milk in coffee).
• Choose only low-carb fruit and vegetables (eg berries and leafy greens).
• Avoid grains (wheat, corn, rice, oats) and flour, or starchy veg or pulses (potatoes, beans, peas).
• You are allowed alcohol; enjoy a glass of wine, half a pint of beer or 1 shot of spirits twice a week; and caffeine; you can have 2-3 cups a day (ideally black).
• You can start taking medications again - but as infrequently as possible.
• Take 4-5 tsps of leucine (the amino acid powder you put in protein shakes) every day to help preserve lean body tissues (either as capsules or mixed with water).
• Keep taking the vitamins, drinking water and maintain your salt intake.
• If hungry, eat more fat and protein (not vegetables).

MEAL OPTIONS

BREAKFAST: Hard-boiled eggs (as many as you like) and smoked salmon slices with half a fresh tomato, salted and drizzled with olive oil; OR eggs fried in butter with crisp bacon (unlimited) and 75g (2½ oz) cherry tomatoes.

LUNCHES: Burgers (unlimited) and crisp bacon, between two crunchy lettuce leaves instead of a bun, half an avocado, 1 slice tomato; OR rotisserie chicken with green salad.

DINNER: Grilled salmon steak with 5 roasted asparagus spears; OR lamb and red pepper kebabs with 50g (1"oz) salad leaves and vinaigrette dressing

6 week diet - starts 6 April 2010

First two weeks

RULES

• Have three protein shakes a day (recipe below).
• Have just one meal a day, combining protein with fruit and vegetables low in starch and sugar (see suggestions).
• You are not allowed alcohol, caffeine, or unnecessary medications, unless prescribed by your GP.
• Drink plenty of water.
• Get seven hours' sleep a night.
• Add a little salt to your diet (to restore fluid balance).
• Take a multi-vitamin and mineral supplement, ideally one aimed at the over-50s, plus 400mg of potassium magnesium (to replace lost minerals and prevent tiredness and muscle cramps) every day.
• You eat only the one specified meal (no dairy) and the three shakes - nothing else.

POWER UP! PROTEIN SHAKE

180ml (6 fl oz) water
2 tbsp double cream or premium coconut milk
1-3 scoops low-carb whey protein powder (from health food stores). If you weigh 9st and under, use 1 scoop; 9st-12st 7lb, use 2 scoops; 12st 7lb and above use 3 scoops)
2 tspns leucine powder (approx £8 for 250g from bodybuilding sites on the internet) 10-12 ice cubes
1-2 tspn low-calorie sweetener (opt)

Place all ingredients in a blender and blend until smooth. The shake can be infinitely varied by using different-flavoured protein powders (usually available in vanilla, strawberry or chocolate), substituting cold decaf coffee or low-cal drinks for the water, throwing in a handful of frozen berries instead of ice, and switching sugar-free flavoured syrups (caramel or hazelnut ,for instance) for plain sweetener.

MEAL OPTIONS

Eat only one meal a day, whether at breakfast, lunchtime, or in the evening. For example:

BREAKFAST: Omelette made with 3 large eggs, 30g butter, 3 tbsp mixed peppers, 1 tbsp chopped onion with bacon or 2 tbsp cheese and tomato slices sprinkled with salt.

LUNCH: Grilled chicken breast with mayonnaise, mustard, pickle or ketchup; 1 small orange.

DINNER: Grilled steak with 6 spears of roasted asparagus drizzled in olive oil, cauliflower puree (with butter, cream cheese and double cream), 5 baby carrots; 75g fresh strawberries with whipped cream.

Whey Protein

Whey protein is advertised and thought of by many bodybuilders and gym goers as the magical protein that will pack on muscle and strip away body fat. This has been achieved by excellent advertising and people being more than happy to try and rest their hopes on a miracle powder.
Whey protein used to be considered a dairy waste product and it was given to the pigs and chickens to eat. It is inherently fragile and must be processed at low temperatures or its qualities as a protein are destroyed.

The cheaper whey protein products are manufactured under harsh conditions. This denatures the proteins to such an extent that they become virtually useless while increasing nitrates and other carcinogens. Many have synthetic vitamins added to them. They also have stabilizers additives, preservatives and artificial colourings in them.

Additional cheap protein supplements are added to bolster the total protein content, such as soy protein isolates and casein. Soy protein isolates are high in mineral blocking phytates, thyroid depressing phytoestrogens and potent enzyme inhibitors that depress growth and cause cancer. Processed sugar is often added to them which causes all the problems associated with sugar consumption.

Other major ingredients that you will find in a lot of protein powders or meal replacements are high fructose corn syrup, which has been shown to be worse for test animals than sugar and they also contain sweeteners which have a huge list of downsides.

Many contain hydrogenated oils and highly pressed oils. When ever you have whey you have fat and cholesterol bound to the proteins. These are not good dietary fats and cholesterol that you need to be getting in your diet, but oxidized cholesterol which causes many undesirable diseases.

Whey protein has no fat soluble vitamins which is needed for protein metabolism. A diet that is too high in protein without adequate fat rapidly depletes vitamin A stores leading to heart arrhythmias, kidney problems, autoimmune disease and thyroid disorders. Also a diet that is too high in protein causes a negative calcium balance where more calcium is lost compared to the amount taken in. This can lead to bone loss and nervous system disorders.

If you insist on having some form of supplemental protein then going for a protein that uses no heat, chemicals or precessing; the protein is taken from the milk of grass fed cows, organically bred cows and made with raw milk. The problem is that this protein is very expensive and still not worth the trouble.

Author Resource:- James is a coach at the Dax Moy Personal Training Studios, Islington, where he works with clients to achieve rapid fitness and fat loss results. To find out more or to contact James with questions related to this article visit http://www.mylondonpersonaltrainer.com/

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