10 Coconut Oil Secrets Every Fitness Fanatic Should Know

If there is one thing we have an abundance of here in Thailand, it is coconuts. There is so much goodness that comes from just one coconut- the water, the flesh, the oil and even the shell have an abundance of uses.

From a health perspective, coconuts should be a part of everyone’s diets, especially coconut oil,which has some really amazing health benefits.

Healthy Fats

Even though coconut oil is a fat, it is one of the good guys that we need to have for healthy muscles and brain functioning. A medium-chain saturated fatty acid, your body will metabolise this type of fat for immediate use (and won’t make you fat- promise!).

Boosts Your Immunity

There are three immune boosting compounds in coconut oil- lauric acid, caprylic acid and capric acid. These acids are known to have properties that are antifungal, antiviral and antibacterial, meaning they can strengthen your immune system and even help to naturally heal viruses.

Improves Digestion

The fatty acids mentioned above also have super powers when it comes to treating digestive concerns such as Candida, irritable bowel syndrome or even in soothing the effects of stomach problems caused by bacteria and parasites. Adding a tablespoon of coconut oil to your smoothie might help to relieve bloating and have a positive effect on overall digestion.

Reduces Hunger

Not only do these fatty acids help with metabolism of fat, but they can also help to reduce your appetite so that you eat less calories, making coconut oil a great weight management ingredient.

Increases Metabolism

On top of its ability to suppress the appetite, coconut oil can also aid in speeding up the metabolism to burn calories more quickly. Turns out that coconut oil hasthermogenic qualities, which means that it burns fats more efficiently than the same amount of calories from other fats.Help to keep your weight off by adding a tablespoon or two of coconut oil to your diet each day and increase your energy expenditure to about 120 calories per day!

High Smoke Point

Forget the olive oil for cooking and start using coconut oil, especially when making dishes at high temperatures. Coconut oil has a high smoke point of 171 degrees Celsius which means that you can heat it at very high temperatures and it won’t oxidise and cause disease-causing free radicals to be released into your food.

Look out for coconut oil brands that are neutral in taste and smell so that it doesn’t affect the flavour of your food, and always be sure to choose organic, cold-pressed varieties to get all the health benefits from using coconut oil.

Prevents Cravings

Often when we have cravings- particularly for sweets- it is because we are lacking in good quality fats. Coconut oil can be a great solution to sugar when you want a sugary hit which will leave you feeling satisfied. Try making some coconut oil bark by mixing coconut oil with cacao powder and pouring the mixture on a tray, then leaving it in the freezer to set. Break off small pieces when you have sugar cravings and find them dissipate in an instant.

Skin and Hair Nourishment

You don’t have to consume coconut oil to get all its benefits. You can also apply it to your skin to hydrate it and in your hair to condition it completely naturally. Coconut oil can help prevent stretch marks, reduce wrinkles, and is even good for treating skin disorders such as acne, psoriasis, and eczema.

Removes Toxins and Whitens Teeth

The ancient practice of oil pulling involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes every day. This action draws out toxins from your body and can improve your oral health as well as whiten your teeth. Use coconut oil in this way daily to reduce bacteria, plaque, and infections in the mouth.

Tasty (Healthy) Treats

One of the best ways to enjoy coconut oil is in delicious desserts and snacks. This tasty recipe for raw cookies not only uses coconut oil but some of the coconut’s other awesome bi-products too (and the recipe is simple and easy!). You will need:

1 cup dry almonds

¼ cup coconut flour

¼ cup coconut palm sugar

¼ teaspoon sea salt

¼ cup coconut nectar

2 tablespoons melted coconut oil

Combine all the dry ingredients in a food processor for 30 seconds, then add the coconut nectar and oil to make a dough. Scoop teaspoonfuls of the batter onto a baking tray and press into cookie rounds. Put into the freezer until firm.

Meta Description

Coconut Oil is a powerhouse when it comes to the health benefits it can bring- find out the top 10 reasons why coconut oil should be a part if your daily die

Sport Massage Therapy

Introduction - What is sports massage therapy?

Sport’s massage therapy is designed to help alleviate the stress and tension which builds up in the body’s soft tissues during exercise. When minor injuries occur, due to overexertion, massage can help heal the soft tissue and stop unwanted pains and strains getting in the way of performance. A skilled therapist will combine stretching, compression, friction, toning and trigger point response techniques to help their client achieve optimum performance and limit post event injuries. Athletes

benefit from maintenance massage, event massage and rehabilitation.

Who is this course aimed at?

Sports therapy is fast emerging as a graduate profession and from July 2016, only graduates from an accredited university will qualify for membership to The Society of Sports Therapists. Many courses will require you to have a level 3 in massage although some places offer 15 day courses for beginners who have no massage qualifications.   Many students signing up for this diploma will have a background as an athlete or professional sport, however this is not necessary. Experience in coaching or fitness training is highly recommended as it provides therapists with an insight into sporting disciplines. Personal qualities such as the ability to motivate and having a positive attitude are also important.

Diploma in Sport Massage Therapy -Course Content

The course content will include:-

Clinical Issues- Safe treatment

Sports Massage Regulation

Professionalism and Ethics

Professional Development and Communication skills

Anatomy and physiology of the major body systems

In depth knowledge of the musculoskeletal system

Sports Massage Techniques

Neuromuscular Techniques- trigger points, muscle energy and positional release techniques

Client Assessment

Soft tissue damage and repair injury occurrence and treatment

Post care advice supporting clients return to function

What kind of Sports Massage Therapy Courses are available?

15 day beginners course for those who have no existing massage qualifications.

10 day courses for people with massage experience, typically running over 5 weekends.

What happens after I graduate the course?

Once you have graduated from the course you will be able to practice as a sport massage therapist. This could be as a standalone career or used as part of a personal trainers service.

Healthy Triathlon

Training to run for a sprint triathlon is very different from preparing for other running

 races. Your body will already be tired from the swim and cycle so the run tends to be the most challenging segment of the event. So how exactly should your train for a sprint triathlon? What is the best way to achieve optimum performance? Below is a short guide on how to do just that.

As with any running race the best way to train for a sprint triathlon is to gradually increase distances over a period of time. Your level of fitness at the start of the training will set your initial distance.

Training for a sprint triathlon usually takes between eight to nine weeks. Remember that you are training to swim, cycle and run so adequate training in each discipline is necessary. Train six days a week, two for swim, two for cycling and finally two for running. Take the last day for a well earned rest.

The running training timetable should include maintenance runs once a week. Those with a lower level of fitness should aim to run between 1-2 miles without becoming over exhausted. This should equate to about 15 minutes running time. Over the training period the length of the run and time should be gradually increased.

A second longer run should be added to the training timetable, also once a week. This should start off with a 20 minute run at an easy pace. Each week this should be increased by five minutes until you are easily managing 35 minutes in which your are covering approximately 3 miles. To conserve energy your running time should be cut back to 15 minutes approximately two weeks before your sprint triathlon event.

A successful competitor will also add a bike workout into therefore run training. The change between biking to running effects performance and so it is important to adequately prepare. Add the bike work out on the longer runs in training week 6. Take a ten minute moderate cycle which will help the body get used to the transition.

When your training is complete and the day for your sprint triathlon arrives, bear in mind the following few tips to shave just a few more minutes off your final run time.

Running Shoes- High performance running shoes can weigh as little as 250 grams which will ensure a lighter load, as well as providing effective cushioning and support. Also consider racing without socks as this will shave time off your transition period. Use talc to reduce fiction.

Mental Preparation - Be prepared mentally. Even the most well trained athletes feel the pain when it comes to the run. Split the run into sections. The first kilometre should just be about getting through the transition period. Secondly you should hit your predefined pace and for the last kilometre focus on using any energy reserves to hit the finish line hard.

Is Corn a vegetable?

 Is Corn a vegetable?
NO, corn is not a vegetable it is a grain.

It's most certainly not. We are puzzled concerning when corn entered the American dietary vocabulary as a veggie, on the grounds that it's a grain – and a truly undesirable grain at that. Corn is the most sugary, bland, unfilled grain there is. You're in an ideal situation with white rice – genuinely. (Not that we suggest eating a great deal of white rice, in light of the fact that cocoa rice is higher in fiber and protein.)

Actually, we despise corn. That is most likely not going to hurt anybody. Be that as it may, corn ought not make up the veggie area of your feast plate, on the grounds that it's a high-glycemic sugar fest. In total: corn is not a vegetable, and it's a useless grain.

BAD EFFECTS 

Here are some bad effects of corn as well.

ALLERGIC REACTIONS:

Consuming corn can lead to allergies and symptoms like rashes on the skin, swelling of mucous membrane and vomiting.

NOT GOOD FOR DIABETES:

It increases the blood sugar level in the body.

INDIGESTION AND STOMACH UPSET:

Corn is a good source of fiber and other vital nutrients, which helps in flushing out bad toxins from the body. But an overdose of these fibers can be bad for your stomach.

DIARRHEA:

Corn should not be consumed raw as it can result in diarrhea.

OSTEOPOROSIS:

People who depend on corn diet can suffer from osteoporosis as corn contains very less amount of calcium

INCREASES WEIGHT:

Corn contains a heavy dose of sugar and carbohydrate. Overzealous eating of corn can surely lead to weight gain.

LETHARGY:

Corn contains an ample amount of starch. Starch can cause drowsiness and lead to lethargy.

BENEFITS:

Corn, being a rich wellspring of folate, is found to useful for the arrangement of new cells. Folate is additionally useful in forestalling conception imperfections, colon growth and heart maladies. Thiamine in corn is useful for sugar digestion system, vitality creation and subjective capacities. Fiber substance decreases cholesterol, stoppage and the danger of colon malignancy. Corn contains a carotenoid called beta-cryptoxanthin, which is useful for the lungs' soundness furthermore anticipates lung malignancy. Corn can advance cardiovascular wellbeing, if expended in moderate amounts, consistently. It is likewise useful for individuals with renal issues.