Coconut Oil… Is It a Good Oil?

By Mel Batterman

It seems daily I have people contacting me about my thoughts on coconut oil… Is it a good oil? I am sure that you have seen coconut oil be more prominent in nutrition articles and other nutritional information. You may have also seen in be incorporated into nutritional shake recipes and specific nutritional plans.
Since I get questions often and there is so much information flooding all aspects of media, I thought I should set a few things straight by providing some proper information.

Coconut Oil…Is It a Good Oil?

Coconut oil is one of the only oils that could be classified under the “Superfood” Category. Coconut oil has a unique combination of fatty acids, which have been found to have positive effects on the body, brain function, and more.
In the past coconut oil has been classified as not being a nutritionally sound food because it is 90% saturated fat. Recently studies have changed this thought process because these saturated fatty acids are so different from the standard saturated fats found in red meat, cheeses, and other high saturated fat foods.
The saturated fats in coconut oil are actually MCT’s (Medium Chain Triglycerides). Since they are medium versus long, like most other saturated fats the body processes and metabolizes this fat differently. Which means that when digested they go directly to the liver to be used at energy versus being processed just as a fat that could potentially cause artery clogging issues.
Knowing that coconut oil metabolizes into energy and may potentially increase your overall energy expenditure by 5% over a 24 hour period makes this oil a cut above the rest. Research has also suggested that this overall heightened energy expenditure may help the body burn off more stored fats both in the adipose tissue (external fat), as well as the visceral fat (internal fat).
Another interesting feature that has been found with coconut oil is that is seems to have a hunger depressant quality to it. In a recent study done of men consuming a teaspoon of coconut oil at breakfast per day over a fourteen day period, found that on average their consumption of calories decreased by 256 calories per day.
Both of these studies can be very promising when many nutritional plans are starting to implement coconut oil into the overall plan.
The truth is coconut oil can really provide some extra advantages when added appropriately to your nutritional plan, and is clearly a much better oil choice overall for cooking and consumption.
 These reasons and more is why you may see coconut oil in some of our Beachbody nutrition programs that are associated with some of our top fitness programs. A couple of examples of programs that you will see coconut oil in the nutrition plan is the 21 Day Fix and 21 Day Fix Extreme. In the 3-Day shred portion of the 21 day fix, coconut oil is consumed 4-5 times per day. In the 21 Day Fix Extreme Count Down to Competition you will see coconut oil as a part of the program daily.

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Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving

Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless

Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.

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Chicken with Quinoa, Oranges, and Walnuts

This chicken and quinoa dish is packed with healthy proteins and good fats. Walnuts give it crunch, and oranges and herbs give it lots of fresh flavor.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:
1 cup cooked quinoa
3 oz shredded rotisserie chicken breast (about ½ cup)
1 oz walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper

Preparation:
1. Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy.
Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads.

Shrimp Stir-Fry

This fresh and tasty shrimp stir-fry is packed with colorful veggies. Serve with 1/2 cup cooked brown rice if desired (adds 109 calories).

Total Time: 29 min.
Prep Time: 15 min.
Cooking Time: 14 min.
Yield: 4 servings, about 1½ cups each

Ingredients:
1 Tbsp. olive oil
2 medium red onions, sliced in wedges
1 clove garlic, finely chopped
1 thin slice fresh ginger, peeled, thinly chopped
¾ cup broccoli florets
1 Tbsp. reduced-sodium soy sauce
2 tsp. rice vinegar
4 Tbsp. low sodium organic chicken broth, divided use
3 cups mushrooms, cut in half
1 yellow bell pepper, cut into cubes
½ cup sliced water chestnuts, drained
2½ cups snow peas, trimmed
1 lb. raw shrimp, peeled, deveined

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onions; cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent.
3. Add garlic, ginger, and broccoli; cook, stirring frequently, for 1 minute.
4. Add soy sauce, vinegar, and 2 Tbsp. chicken broth; cook, stirring frequently, for 1 to 2 minutes.
5. Add mushrooms, bell pepper, water chestnuts, and remaining 2 Tbsp. broth; cook, stirring frequently, for 2 to 3 minutes.
6. Add snow peas and shrimp; cook, stirring frequently, for 2 to 3 minutes, or until vegetables are tender-crisp and shrimp is opaque and firm

Egg White Omelet W/Spinach & Broccoli

Breakfast gets a boost of greens with a full cup each of spinach and broccoli! This egg white omelet is has only 170 calories and a whopping 25 grams of protein to fuel your morning and keep you feeling full.

Total Time: 16 min.
Prep Time: 10 min.
Cooking Time: 6 min.
Yield: 1 serving

Ingredients:
1 tsp. olive oil
1 cup fresh spinach
6 large egg whites
1 cup steamed broccoli florets

Preparation:
1. Heat oil in medium nonstick skillet over medium-low heat.
2. Add spinach; cook, stirring frequently, for 3 to 4 minutes, or until wilted.
3. Add egg whites. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
4. When eggs are almost set add broccoli; cook for 1 to 2 minutes, or until heated through. Gently fold in half.

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