Thank you for all your comments on my coconut oil post yesterday. Obviously it’s a hot and controversial topic. Several of you shared your positive experiences with coconut oil and while I don’t discredit any potential benefits, I simply summarized the scientific findings. I believe nutrition is a science and what I teach and believe is based 100% on research and science. While “I feel more satisfied after eating coconut oil” is without a doubt true, we cannot then correlate satiety with said food. Period. It’s a well-known fact that protein and fat provide more satiety than carbohydrates and we have to be able to differentiate placebo effect and variable factors in credible research (i.e. did you lose weight because of coconut oil or because something, subconsciously or not changed in your diet, lifesytle, intake, or exercise routine?). This is why so-and-so heard from so-and so-that blah blah blah is great to treat xyz nutrition-related problem.
Gracie pointed out that saturated fat has recently captured a lot of positive research attention. Some research is now finding saturated fat to not be as harmful to heart health as originally thought. Key word: some. But excellent point, you’re absolutely right in that statement.
Health is a spectrum and what works for some…doesn’t for others (Like why is my margarita-slurping, Twizzler-eating, pizza-loving husband thin and I am not?). And old wives tales and personal testimonies are not something that hold credence in a science-based practice. To me, anyways. But truly, I am open minded. And to prove that, here is a recipe which includes coconut oil! A delicious recipe, at that! 😉
Mocha Granola slightly adapted from How Sweet It Is
2 cups rolled oats, uncooked
1/4 cup wheat germ
2 tablespoons ground flaxseed
1/4 cup chopped almonds
1/2 1 teaspoon instant coffee powder
1 teaspoon cocoa powder
1/4 cup shredded coconut Let’s Do Organic Low-Fat shredded coconut
1 tablespoon coconut oil
2 Tbsp 1/4 cup honey
1/2 cup chocolate morsels
Preheat oven to 375º F.
Combine all ingredients together and mix until wet. Spread on a baking sheet and bake for 1o minutes. Flip the granola and bake for another 5 minutes. Flip again and bake for a final 5-10 minutes.
Remove from oven and sprinkle chocolate chips on top. Yield: 12 servings (1/2 cup each)
Nutrition Information (per 1/2 cup): 305 calories; 14.4 g. fat; 46 mg. sodium; 40.5 g. carbohydrate; 5.4 g. fiber; 7.3 g. protein
Really yummy granola! I can’t so much taste the coconut oil, so I’ll probably be trying another coconut oil-containing recipe soon. Since it’s in my arsenal now and all 😉
Today is the LAST DAY of the Do What You Don’t Challenge! I want to hear from all 77 of you participants! 😉 I have some yoga to get to today! But I assure you, it will get done! 😀
Question: What are you up to this weekend? Any fun plans?
Running a charity poker tourney Saturday night and then I have a 12.5 mile training run Sunday. Have a good weekend!
Yay for open-mindedness! 🙂
This weekend… cleaning, exercising and hopefully cooking something. Not sure though. Nothing too fun. 😛
This weekend im spending landscaping the front of my house. Lots of pretty stones and plants. We decided to go with stones because the grass just never looks healthy! lol Sunday meditation class and i’d like to see a movie but there is not much out. Have you been to the movies lately?
Happy Friday Nicole!!
Glad you liked the granola!! 🙂
What exactly makes the shredded coconut you used “low fat”?
http://www.edwardandsons.com/ldo_shop_coconut.itml – the reduced fat stuff. It’s excellent! 70 calories for 1/4 cup – score!
I’m just catching up now. I think it’s also important to note that at least 65% the saturated fats in coconut milk are comprised of medium chain fatty acids, as compared to those in animals which are often long chain
Hey Evan, I did mention that in my post yesterday. Medium-chain triglycerides are only a “benefit” in those that cannot properly digest fat or have a malabsorptive condition. For the “average Joe” it’s of no real benefit.
I think seeing so many granola recipes on the blogs this week is telling me to get my butt in gear and make some. Luckily I am all out so I’ll be buying ingredients.
Have a great weekend!
Hm, I’m still not 100 percent sold. I just read a study actually that found replacing saturated fat with mono- and polyunsaturated fats reduces the risk of heart disease. (http://www.hsph.harvard.edu/news/press-releases/2010-releases/saturated-fat-polyunsaturated-fat-cut-heart-disease-risk.html) That article makes a good point because the meta analysis that found no risk of heart disease from saturated fat consumption didn’t take into account the ways people replace saturated fat (namely, with trans fats). But if you replace it with healthy fats, the heart disease risk goes down.
Anyhow, just another bit to add to the confusion! But I do think in all things moderation is key.
This study makes complete sense, actually. Polyunsaturated fats lower LDL (good) but ALSO lower HDL (bad). A high HDL is just as much a negative risk factor for heart disease as a high LDL. With that in mind, an increased saturated fat and polyunsaturated fat “cancel out” with an overall decrease in HDL – not good. I think it all comes back to a healthy lipid panel will result from a healthy balance of saturated fats, MUFA’s, and PUFA’s. I hope that makes sense! Thanks for posting that — I think I might blog about it tomorrow 🙂 Have a great weekend, Tracey!
*as much a negative risk factor for heart disease as a high LDL is for heart disease. Sorry!
I can’t believe do what you don’t month is almost over! My strength-training has been a success!
I can imagine granola is the perfect use for coconut oil. I love the Do What You Don’t concept. I’ll definitely be carrying this with me for future months…maybe something knew each week? Just did my 30 reg. push-ups + 20 girl push-ups last night, and lately push-ups have been slowly growing on me!
Very eloquently put. 🙂
And how sad I feel! Today is the last day of do what you dont and I didn’t make it to yoga!! With good reason though. I’ve had a serious headache all morning. But that doesn’t mean I will stop yoga. This is going to keep on going. A big thanks to you.
Dang, I haven’t had Twizzlers in ages. I was going to say that I hadn’t had pizza in ages but that would be a lie. I just had an A. C. LaRocco veggie pizza which was pretty tasty.
I plan to enjoy slug life (with exercise interspersed) this weekend. Hope you enjoy yours…
I actually did pretty well with the challenge! (mine was to stretch everyday). It was harder on the days I didn’t workout, because I’m VERY religious about stretching immediately after workouts. But I think I did all but 5 or 6 days? I feel more flexible, too! Thanks for this challenge – I needed a *gentle* nudge, as I’m sure we all do with things we put on the backburner. 🙂
This weekend I’m going out with some friends tomorrow, and watching a movie with my sister tonight. Then Sunday is my dad’s birthday celebration. The big 6-0!
I’ve been neglecting your comments section 🙂 been a busy last few weeks. I prefer olive oil or good ole butter. Coconut is too fancy for me. Let’s go with the good stuff in moderation. Just finished “prawning” tonight. Will post in the next day or two.
I have failed the challenge with a capital F. Not one day of running. Oops. My 5K on Thursday is going to be a walk with some light jogging. 🙂
Have a great weekend! Although I know yours started yesterday…!
I have no idea what I am going to do this weekend…I hope my leg feels better so I can go out and do something fun…most likely it will consist of helping my sister move into her new apt =)
have a great weekend chickie!!!
I didn’t do my Do what you Don’t. :-/ My little surgery held me back more than I thought it would but I’ve been able to get back into the swing of things this week.
This weekend I’m chillin out, cleaning house, running a 5k for the Koman foundation and hopefully getting into a little bit of trouble. 🙂
OOOOHH that granola sounds good. I keep meaning to make my own and then I just dont. lol
My Do What You Dont goal was to do more yoga, and I STUCK TO IT!! 🙂 I did start running again, but only every other day and so I alternated running with yoga. No more hip pain, the yoga has worked wonders!!
I’m glad I don’t like coconut. This is all too confusing for me.
My do what you don’t do is joining my boyfriend on a birdwatching adventure this weekend. Sounds boring, but I always end up having fun. Happy weekend!
I was a rockstar with my do what you don’t challenge!! I never snacked on extra carbs at night the entire month, at the beginning of the month I was lifting 5 pounders, now I’m lifting 10’s (!!), and I’ve stuck with BFL the entire month. And I’m feeling so great!! I hope to keep all of it up!! 🙂
I’m still not sure about coconut oil, but that research is interesting looking at some saturated fats not being as bad as we thought. Emily, the health nut, has some interesting research on this. I always like to think balance in everything and to not go overboard on any one oil or fat no matter how ‘good’ it may be 🙂 mmm granola!!! have a great weekend Nicole!
oh I forgot, I am a fan of coconut water and I’m sure you’ve seen my post on it 🙂
I managed 29 of 30 days for my Do what you don’t challenge. I feel pretty good about that average 😛
Saturated fats, monosaturated fats, unsaturated fats, all of them…oh wow. This is bad, that is good, this is not THAT bad…it’s all very confusing this nutrition stuff! I’m glad I have someone knowledgeable and practical like you to lay it out for me, though who knows? In 5 years time we’ll be hearing something different again.
I just went back to read your last post. I couldn’t agree with you more. While I think coconut oil has it’s place is some people’s diets, and could be enjoyed on occasion, I also think people are taking what they hear one place and RUNNING with it (like always). I think the weight loss piece place a big part. I hear it helps with weight loss, but in reality not many studies have shown this, and that doesn’t mean it’s healthy. People hear one thing, and just buy buy buy! Great post Nicole.
I’ve been wanting to try coconut oil, what a lovely granola. And I agree that everything in moderation is ok, but there is no one special fix!
I’ve never really been able to taste a coco-nutty taste when I bake with coconut oil. The oils SMELLS like coconut…but the taste just isn’t there for me.