coconut oil

3 Fats You Should be Eating

By | Kids nutrition, Nutrition, Uncategorized

butter_webcropI have been doing more of my grocery tours recently and it gives me great insight into what people believe is good and bad to be eating.

One of the most exciting areas of the grocery tour is the fat section. You know, the margarines, I Can’t Believe It’s Not Butter, and the hybrid blends of fats.

What do you choose in this section?

If you have read my book, you will know the answer is butter. But many people get tricked into all the highly processed awful spreads instead. Just read the labels. Less is more when it comes to ingredients. Two other fats that you should be using regularly are coconut oil for cooking, and extra virgin cold pressed olive oil (not to cook with) in a dark container. Those are three of the best oils to use on a regular basis.

On a similar but different note, I get asked about supplements all the time. What do I use, who do I recommend.  I always tell people to first get your eating down pat, don’t use supplements to try to outsmart a poor nutrient-void diet.  Once that is taken care of, I recommend a protein powder for convenience, fish oil for omega 3’s, multivitamin for insurance, and a Vitamin D in the winter months. I have been recommending my friend’s company Prograde for many years now and happy with their quality and customer service. Hundreds of my clients use their products and really love them.


To Bake or Not to Bake

By | Blog, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

Hi, this is Katy a contributor to the blog.  Sure I can cook a decent meal, but what I really love to do in the kitchen is bake!  I think this comes from when I was a little kid and mom used to let me help and then lick the beaters.  So started my obsession with baked goods, especially cookies!  When I started dieting, I stopped baking.  This was so hard for me!  When I reached my goal size, I went on a mission to find a “decent” chocolate chip cookie recipe, and I think I have it!  They taste good and the kids can’t tell they’re any different from what I used to make.  Of course, I advise you to only eat one, not four like my former self would have!  

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Health Benefits Of Coconut Oil

By | Nutrition, Uncategorized


Last week my mom did a great job talking about different ways to use coconut oil. Coconut oil is something that I am very excited about as of late and didn’t know too much about until recently.  But the more I read about it and study others who study it much more than I do, I am starting to believe that it is one of the best sources of fat for us to consume.  Today we a fortunate to have Tracie back to talk about why coconut oil is so good!


I’m so glad to be back on Dustin’s blog. Joy did a great job last Friday with an introduction to coconut oil along with some great recipes for you to try. I decided to follow that up with answers to the most commonly asked questions that I get about coconut oil. Enjoy!

coconut_oilWhy is coconut oil good for you? Isn’t it a saturated fat?

You are right. Coconut oil is a saturated fat. However, it is a type of saturated fat that consists largely of short and medium chained fatty acids. The short and medium chain lengths make it more efficient for the body to use as instant energy. This process can actually increase your metabolism and lead to weight loss. There are a lot of misconceptions about saturated fat in general. I am not going to focus on that debate in this article, but if you would like to read an article that reviews that topic, click here.

Another important property of coconut oil is that it has a high percentage of saturation. This allows it to stay very stable at room temperature and it does not go rancid. This is very important since the intake of rancid oil can create free radical damage in the body.

If coconut oil is so good why has it gotten such a bad rap?

The reputation of coconut oil and other saturated fats started to be questioned in early1980’s when the media was influenced by the American Soybean Association (ASA) to relay the message that saturated fats, like coconut oil, caused heart disease. (Fife, 9) This was the beginning of the elimination of saturated fats and the introduction of cheap fats like trans fats and polyunsaturated oil in the American food supply. Considering that soy and corn are some of the largest crops grown in this country the ASA was very happy to be selling more corn and soy for oil. This is a sad fact considering it put the health of the American citizens in jeopardy. Coconut oil is making a comeback because the science and truth is coming out about the harmful affects of trans and polyunsaturated fats.

How much should I use? Read More

Healthy Coconut Fat Recipes

By | Healthy Snacks, Nutrition, Uncategorized

What a long break we’ve taken from doing recipes!  But Dustin does seem to get some interesting topics going here, so never a dull moment on this site!  We do plan to address your requests from awhile back regarding what you’d like to see here, including the new recipe ideas, etc.  But ever since Tracy, Dustin’s nutritionist, did those articles on soy products, the thyroid, coconut oil, etc., some of my basic dietary understandings have been upended big time–anybody with me on that one??  I felt like we should delete all my past postings of recipes, for starters!   Then I had the further eye-opening experience of hanging with her at your awesome Farmer’s Market at your capitol this summer–what an education, believe me; she knows so many of the vendors and exactly how their product is raised/grown, etc.  She really does need to do Farmer’s Market tours, just like Dustin’s grocery tours!

The coconut oil got me quite excited-I have lots of books from the library and have been trying out recipes, etc., plus being in touch with Tracie with all she has researched and learned with her clients.  Tracie will be writing a blog post next week on coconut oil but I thought in the meantime I would share some recipes.

Here is a quick story before I share the recipes……now that we have been REALLY reading labels, we have discovered that soybeans have truly invaded the planet-even my vit. E capsule has soybean oil in it-yikes!  The other day I was at a natural foods store with my friend Kristy and she picked up some mayo–we read the label and of course there was our friend the soybean oil; after cautiously telling her about it and coconut oil (who wants to be the person who is always telling you how bad that food is that you are about to buy?!), I got home fast and emailed her a recipe from my Bruce Fife book for coconut mayonnaise…..at her request.
Here it is:


1 egg
1 T. apple cider vinegar
1/2 T. prepared mustard
1/4 t. paprika
1/4 t. salt
1 1/4 c. melted coconut oil

Blend the first 5 ingred. plus 1/4 c. of the coc. oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream. Each T. of the mayo with have about 1/2 T. coc. oil.
If you have been using coc. oil, you will know that this will harden in the fridge; just let it sit at room temperature half an hr. or so to soften. They recommend using this within several days and say that the texture is best when freshly made. Makes 1 1/2 cups.
Okay, gotta’ tell you that I have yet to experiment with this or any dressings, so feel free to share your experiences! Read More