Fit Tips

101 Uses for Coconut Oil

coco oil


In case you haven’t heard – I love coconut oil! To say it’s good for you is an understatement – just get go get some now! I usually buy Trader Joe’s virgin oil in a jar (it’s white) or Dr. Bronner’s/365 at Whole Foods.

Today, I’m sharing my top 101 (yes 101!!) uses for coconut oil:

  1. In cooking as a great oil with a high smoke point. Great for baking, stir-frys or as a dairy free replacement to butter.
  2. Taken as a supplement for daily energy
  3. As a coffee creamer when emulsified into coffee or just stirred in
  4. On the skin as a basic lotion
  5. In homemade lotion bars for soft, smooth skin
  6. In homemade deodorant or deodorant bars
  7. As an eye-makeup remover
  8. As a cloth diaper safe diaper cream (just rub on baby’s bottom)
  9. To your own Toothpaste mixed w/baking soda & stevia
  10. To lighten age spots when rubbed directly on the skin
  11. To prevent stretch marks during pregnancy
  12. To support healthy thyroid function
  13. In homemade Mayo without the high PUFA vegetable oils
  14. To help increase sun tolerance and avoid burning
  15. As a naturally SPF 4 sunscreen
  16. In homemade lotion recipes
  17. To get rid of cradle cap on baby- just massage in to head, leave on for a few minutes and gently rinse with a warm wash cloth
  18. Topically to kill yeast or yeast infections
  19. As a delicious tropical massage oil
  20. It’s high Lauric acid and MCFA content helps boost metabolism
  21. A tiny dab rubbed on your hands and then through hair will help get rid of friz
  22. As an intensive nighttime facial moisturizer
  23. Mixed with equal parts sugar for a smoothing body scrub (use in the shower)
  24. Rubbed on lips as a natural chap stick
  25. Topically, can help skin heal faster after injury or infection
  26. Directly on the perineum to help heal after birth
  27. As an incredibly intensive natural conditioner- Rub into dry hair, put a shower cap on and leave for several hours
  28. On feet to fight athlete’s foot or fungus
  29. In place of Lanolin cream on nursing nipples to sooth irritation (also great for baby!)
  30. Can help sooth psoriasis or eczema
  31. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimer’s
  32. With apple cider vinegar as a natural treatment for lice that actually works
  33. In natural homemade sunscreen mixed with beeswax & zinc oxide
  34. In healthy brain boosting snack for kids like Coconut Clusters
  35. In your protein or green shake
  36. Rub coconut oil inside your nose to alleviate allergy symptoms & prevent bloody noses
  37. Nursing moms can take 3-4 tablespoons a day (and Vitamin D) to increase milk supply and nutrients
  38. There is some evidence that coconut oil helps digestion and may even kill intestinal parasites or yeast
  39. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
  40. Can help improve insulin levels
  41. Oil pulling with coconut oil and a drop of oregano oil helps improve gum health
  42. Can help improve cholesterol ratios
  43. Blend a tablespoon into hot tea to help speed recovery from cold or flu
  44. As a natural bug repellent
  45. As a replacement for vegetable oils in any recipe
  46. Better for high-temperature cooking than olive or vegetable oils
  47. Can help reduce appearance of varicose veins
  48. After initial heat is gone, can help speed healing of sunburn
  49. Is an immediate source of energy when eaten and isn’t stored as fat
  50. As a natural personal lubricant that won’t disturb vaginal flora
  51. As a naturally antibacterial skin cream
  52. As a natural diaper cream
  53. As a natural shave cream and after shave lotion
  54. When used consistently on skin it can help get rid of cellulite
  55. To season cast iron skillets
  56. It’s anti-inflammatory properties can help lessen arthritis
  57. Can reduce the itch of mosquito bites
  58. Can help resolve acne when used regularly
  59. Can be rubbed into scalp daily to stimulate hair growth
  60. I’ve seen it used in kids ears to help speed ear infection healing
  61. On split ends to de-frizz
  62. A small amount can be rubbed into real leather to soften and condition (shiny leather only… test a small area first)
  63. By itself as a great tanning oil
  64. Mixed with salt to remove dry skin on feet
  65. Can help speed weight loss when consumed daily
  66. Can help improve sleep when taken daily
  67. Can be used to speed healing of fungal infections when taken internally and used externally
  68. A tablespoon melted into a cup of warm tea can help sooth a sore throat
  69. To help sooth the itch of chicken pox or poison ivy
  70. It has been shown to increase absorption of calcium and magnesium
  71. Internally as part of the protocol to help remineralize teeth
  72. Some evidence shows that the beneficial fats in coconut oil can help with depression and anxiety
  73. By itself as a natural deodorant
  74. By itself or with baking soda as a naturally whitening toothpaste
  75. For pets struggling with skin issues when used externally
  76. Some evidence suggests that the beneficial fats in coconut oil are helpful for those with Autism
  77. In homemade vapor rub mixed with beeswax & peppermint/eucalyptus oil
  78. As a safe cooking oil for deep frying
  79. A tablespoon taken before each meal can help improve digestion
  80. Can be taken in warm ginger tea to sooth heartburn or nausea
  81. As a completely natural baby lotion
  82. On hands after doing dishes to avoid dry skin
  83. Mixed with catnip, rosemary, or mint essential oils as a natural bug repellent
  84. Can be used on mom’s nipple and baby’s mouth to help treat thrush
  85. Many use it as an anti-aging facial moisturizer
  86. Mixed into oatmeal for a brain boosting breakfast
  87. Can be used internally and externally to speed recovery from UTIs
  88. When taken regularly, it can help fight candida
  89. When taken regularly, it can boost hormone production
  90. Can relieve the pain of hemorrhoids when used topically
  91. Can boost circulation and help those who often feel cold
  92. On cuticles to help nails grow
  93. Rub into elbows daily to help alleviate dry, flaky elbows
  94. Add to smoothies to give them a nutritional boost
  95. Internally during pregnancy to help provide baby necessary fats for development (especially when taken with Fermented Cod Liver Oil)
  96. In any recipes where vegetable oils are used
  97. Whipped with shea butter for a soothing body balm
  98. Use coconut oil to treat yeast infection
  99. Naturally clears up cold sores
  100. Ingesting coconut oil daily can help with allergy symptoms
  101. Ingesting coconut oil daily can increase mental alertness

For external uses, expeller pressed or other types of refined coconut oil will work, but for internal use, an unrefined virgin coconut oil is best.

Coconut 101 Uses for Coconut Oil

How many of these uses for Coconut Oil have you tried? What did I miss? Share your favorite uses for coconut oil below!

Super Bowl Fun & Food

Super bowl

It’s Ray Lewis’ last chance for a Super Bowl ring with the Ravens, the 49ers are favored to win on Sunday by a 3.5 spread and Randy Moss claims he is the best wide receiver in the history of the game, this will be quite a showdown!

No matter which team you are rooting for the Super Bowl always entertains, Beyoncé will perform an epic half-time show & my client’s firm has several Super Bowl commercials featured this year – can’t wait to see them!

But no matter where you intend to enjoy the game you will likely be faced with a lot more junk food & alcohol than you know you should be having, am I right?! So here a few ways to make this weekend less of a weight gainer:

We are what we eat!

Considering that most food sold in our country is stripped down, processed, bleached, injected with salt, dipped in ammonia or coated with a variety of toxic chemicals to prevent bugs from eating it or mold from growing, I think it’s actually amazing that we don’t get sicker than we do from eating it. With the overwhelming increase in cancers, autism and strange diseases like irritable bowel syndrome and chronicflu shot fatigue – it seems to me our food chain may have something to do with it.

One of my favorite quotes…

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison

It is so true – we have become so focused on treatments we forget we have the power to prevent so much of what ails us! Consider adding a vegetable based meal for dinner once or twice a week. If you haven’t tried Miracle Noodles yet – you should, they are delicious… Oh and…

Why is Quinoa (Keen-Wah) So Amazing?

Awareness_Quinoa_sandiegopurplecowPrized as a sacred seed in the ancient Inca civilization, quinoa is still a nutritional treasure. This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. Quinoa is gluten free and is found at most grocery stores, it can be easily prepared and served in recipes where rice, wheat, corn or other grains are used. The benefits of quinoa are abundant and most people are not aware of the helpful role this super food can play in their health & fitness. Check it out…

Quinoa-plants1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.

2. Dieter’s Dream

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

Mark’s Filthy 50th Birthday Workout!

This is how my awesome client Mark celebrated his 50th Birthday!  I like to give all my clients the gift of health and longevity for their birthdays, what did you give yourself on your last birthday?  Check out what Mark did in 50 Minutes:

mark h screen shot

I shot a video of his last set of 50 Burpees…Check it out –>>

15 Crazy Easy Ways to Burn More Calories & Drop Weight Fast

With summer fast approaching and your bathing suit tormenting you from the closet I know you want to drop a few pounds in the next few weeks right? Of course – who doesn’t?!

Here are 15 crazy simple ways to burn more calories and lose weight easily and quickly:

1. Go to Miguel’s Boot Camp in Thousand Oaks

2. Take the stairs

3. Triple your water intake

4. Do intervals (sudden bursts of speed or intensity in your cardio)

Get in Bedroom Shape Now!

In my recent blog post "Being Fat Sucks" we covered a bunch of reasons why unhealthy bodies lead to unhealthy minds and unhealthy lives. But one of the biggest challenges people seem to face is not being in good bedroom shape. Not feeling sexy or attractive is detrimental to your relationship with yourself, your partner and definitely inhibits intimacy. I mean, let’s face it – we don’t just want to work our butts off to be in good shape – we want to be in good bedroom shape and look better naked!

All too often I hear from clients that their weight, stress, exhaustion and body image issues are preventing them from really enjoying their bedroom time with spouses or partners.  Embarrassment from weight gain or lack of energy and libido are usually due to a lack of exercise.

Get in Bedroom Shape Now with Thousand Oaks Boot Camp

The thing is, these are easy problems to fix – if your “Why is BIG enough” (and in this case size does matter!) you can remedy this issue easily – train for the bedroom!  Not every ‘gym athlete’ is training for an event or competition, many are simply training for day to day life which includes a lot of time spent in the bedroom!

Why not live a full rich existence which includes a healthy and enjoyable intimacy with the one you love? If you are not exercising and eating right you are not only limiting your own happiness, you are limiting it for your loved ones as well – which is really pretty selfish when you think about it.

Chips, Dips and Tips that are nicer to your hips…


My tips for a delicious and healthier Cinco de Mayo…

westlake village boot camp

  • Buy Baked Tortilla Chips instead of fried – available at Trader Joe’s and major grocery chains.
  • Make fresh Salsa instead of store bought, you get less sodium more vitamins.
  • Use small plates and put your chips and dips on a plate instead of grazing from large bowls.

Being Fat Sucks

Alright so here’s the deal – I grew up skinny… and I fought most of my adult life to put on weight and muscle and keep it on.  Yeah, yeah, I know what you’re thinking “Oh, poor Migs, no matter how much he tries; he just can’t manage to gain any weight – that must really suck… I feel so sorry for him!” Hey, let me tell you something – being a boy and being thin DOES suck!

But you know what?  NOTHING I’ve ever been through (and as a Marine, trust me I’ve been through a lot!) seems to even come close to the pain and suffering people go through when they are overweight. The hope of improving my client’s quality of life and my passion for helping them with their transformations has driven me to become not just a personal trainer but a weight loss specialist – and well, a pretty darn good one. fat sux

Is Your Why Big Enough?

Hanging out with my dad is always such an inspiration, we don’t sit and talk too often – but when we do its awesome! Discussing motivation the other night, my dad stopped me dead in my tracks with this little gem….I had to record him explaining it so I could share it with you.

Thousand Oaks Boot Camp Personal Trainer asks Is Your Why Big Enough?

This is the single most important question you need to ask yourself if you want to change life or your health and fitness…

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