Uncategorized

101 Uses for Coconut 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.

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

Age ain’t nothin’ but a number!

Every year around this time I receive a visit from one of my favorite clients (you’re all my favorites), Anthony! He travels all the way from London just to box with me – ok his daughter lives here too – but we really do have a great time training every morning for the days he is in town. This year we kicked up the training a bit at my new gym in Thousand Oaks with some actual sparring… check out the video below!

The Dangers of Sugar

According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of ADDED sugar per year. That’s five grocery store shelves loaded with 30 or so one pound bags of sugar each.  If you find that hard to believe, that’s probably because sugar is so ubiquitous in our diets that most of us have no idea how much we’re consuming.  The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories  – nearly one quarter of a typical 2000 calorie a day diet.

Studies have focused on sugar’s role in over-eating.  We intuitively know that sugar and obesity are linked, but the exact reason why hasn’t been well understood until recently.  Research has shown that chronic consumption of added sugar dulls the brain’s mechanism for telling you to stop eating.  It does so by reducing activity in the brain’s anorexigenic oxytocin system, which is responsible for throwing up the red “full” flag that prevents you from gorging.

Moral of the story: Be careful about consuming processed foods and "diet" foods which are often loaded with sugar. Going on a sugar detox is a great idea and keep your total daily intake of sugars as far below 40g as possible. (the sugar in food is listed in nutritional info or can be looked up online.)

Super Bowl Fun & Food

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:

Why is Quinoa (Keen-Wah) So Amazing?

Prized 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…

1. 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:

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.

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.

Upgrade Your Meals–Recipe eBook

I really need your help on this one guys…I’m putting together an eBook filled with healthy recipes – but I really need your suggestions – and I thank you in advance because your favorites are probably other people’s as well and this way lots of people can benefit from this eBook! So…what you would like to see in it?

You can leave me a comment below with your favorite dishes or food type and I’ll upgrade it to a healthier version, or if you just want to know how to prepare an already healthy dish, let me know that too and I’ll pick the most popular ones to include!

Here’s a typical dinner for me, Turkey Burger Patties with Brown Rice and Asparagus –>>

I’ll be including recipes for Breakfast, Lunch and Dinner as well as snacks.

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!