If I were asked which food product I couldn’t live without, it would probably be organic coconut oil.  From cooking to beauty care, coconut is versatile, healthy and a must for your pantry and beauty cabinet.  Here are my top 5 favorite uses for coconut oil:

 1) Coconut Oil for Your Hair:  Take approximately 1 tablespoon of coconut oil and mix in between the palms of your hands.  Gently apply to the ends of the hair and allow to sit overnight (place a towel down on pillowcases as a precautionary).  How your hair responds to the conditioning treatment varies from one person to another.  Because I’m an outdoorsy-type–which means I’m in the sun often–the coconut oil is usually absorbed throughout my hair (I tend to apply 1 inch away from my scalp).  Wash your hair with a gentle shampoo the next morning & a light conditioner.  This conditioning treatment is perfect for both men and women!

 2) Coconut Oil for Cooking:  Try cooking onions in coconut oil–you’ll fall in love with the exotic taste!  I especially love using coconut oil as a marinade or dressing for fish and poultry.  See my recipe below for Coconut Crusted Chicken!

3) Coconut Oil for Traveling: I recall the good ole’ days of traveling with body creams, conditioners, face creams, etc.  Now, with all the strict standards of airline carriers I’m only packing a jar of coconut oil for most of my beauty care needs!

 4) Intermittent Fasting and Coconut Oil:  Intermittent Fasting (or IF) is getting some pretty good press lately.  All the medically peer reviewed research to accompany this pattern of eating shows positive findings; essentially, you could compare IF to CR (calorie restriction) from studies within health and longevity.  While I’ve used IF in my practice for certain cases–I do not recommend for just anyone.  If you have a clean bill of health, you  can try IF by fasting from 7:00pm the previous evening and going until lunch without eating (only drinking water).  I do recommend taking in some coconut oil if you find yourself needing something (calorically speaking) to get you through the fast.  More details about IF can be found here at THEIFLIFE .

5) Coconut as a skin & face moisturizer:  Aside from using coconut oil directly from the jar, I especially love creating simple, easy-to-do moisturizers with essential oils.  Here’s one of my favorite recipes from The Nourished Life using a Homemade Whipped Coconut Oil Body Butter.

What you need: 

• 1 cup coconut oil 
• 1 teaspoon vitamin E oil (optional)
• a few drops of your favorite essential oils for fragrance (optional)

What to do:

1. Put all ingredients into a mixing bowl. (You do not have to melt the coconut oil first.)

2. Mix on high speed with a wire whisk for 6-7 minutes or until whipped into a light, airy consistency.

3. Spoon the whipped coconut oil body butter into a glass jar and cover tightly. Store at room temperature, or in the refrigerator if your house is so warm it melts the oil.

Tip: An electric hand mixer will work, but my KitchenAid stand mixer did an amazing job and I was able to get other work done while it was mixing away. A blender or food processor may also work, but I haven’t tried those yet.

Note: Your whipped coconut oil should stay relatively soft, even at colder temperatures. I noticed mine beaded into a froth of tiny coconut oil pearls that melt right into my skin.

 

Coconut Crusted Chicken

: Healthy, Low Carbohydrate, Organic

1. 2 Organic Boneless Chicken Breast
2. 1/2 Cup Unsweetened Shredded Coconut Flakes
3. 1/2 Cup Ground Almond Flower
4. 1 Egg
5. 2 Tablespoons Coconut Oil
6. Sea Salt / Pepper
7.  Seasoning of choice

1. In a bowl, beat the egg and set aside. Combine the coconut flakes, almond flour, sea salt and pepper and herbs of choice to a shallow dish. Butterfly the chicken and dip into the egg bath. Now the chicken is ready for the coconut-coating by gently pressing into the plate.
2. Heat the coconut oil in a pan over medium-high heat. Cook chicken until finished.
3. Use fresh lemon or lime juice after cooking the chicken to create a tangy-flavor.
4. Enjoy with steamed veggies or a tropical salad.

Preparation time: 10 minute(s)

Number of servings (yield): 2

5 :  ★★★★★ 1 review(s)

Hi There!

Sharing a family heirloom-recipe from my Greek heritage: Fish Baked with Tomatoes.  The secret: juices from the tomatoes naturally moisten the fish while baking!

Ingredients  

1. White Fish Steaks (I’m using Swordfish)
2. Grape or Cherry Tomatoes
3. Pinch Oregano
4. Pinch Paprika
5. Sea Salt & Pepper
6. Olive Oil

Directions

1. Assemble the dish like the photograph displayed below. Top with sea salt once you’ve placed the tomatoes on top of the fish.
2. Bake your fish at 275 for 15 – 20 minutes (depending on type of oven). Do not overcook your fish!
3. Top with fresh lemon juice….

Preparation time: 5 minute(s)

Cooking time:

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 1

Culinary tradition: Greek

5 :  ★★★★★ 1 review(s

The sun is shining here in California and I literally just had the best salad of my life!  Calamari, arugula, olives, grapefruit–what a combination!  I’ll share the recipe below…

Greek Calamari Salad

Detecting Breast Cancer

In accordance with data found by Time magazine, “Breast cancer is on the rise. Big countries have the most cases…and rates in the developing world may be even higher than the spotty data suggest.” With an increase in breast cancer rates worldwide, it is important to be aware of the ways in which you can decrease your risk.  In the article “Cancer Loves Sugar: Myths and Facts”, Pam Stephan utilizes research from several universities to explore the relationship between cancer cells and sugar.  She notes, “In laboratory research at Duke University, cancer cells appear to use a combination of sugar and specific proteins to keep growing when they should die.” Although sugar in your diet does not cause cancer to develop, keeping a balance of nutritious foods and natural sugars will help maintain a healthy body weight and normal insulin levels which will in turn lower your risk of cancer.  More about elevated insulin levels and breast cancer here.

 Further reason for maintaining normal insulin levels through a healthy diet is presented in an article by Dr. Keith I. Block: “In recent years, researchers found that women with early stage breast cancer who had the highest insulin levels were twice as likely to have their tumor metastasize, and three times as likely to die of breast cancer as women with the lowest insulin levels. For this reason, I believe any patient combating breast cancer or trying to avoid a recurrence would be wise to have their doctor routinely monitor their insulin and blood sugar levels, as well as their insulin growth factor (IGF-1).” I consider this study to be at the forefront of research and breast cancer prevention.  

 Another way to decrease your risk of breast cancer? Minimize alcohol consumption. A new study published in the Journal of the American Medical Association found that women “who routinely have even small amounts of alcohol, as few as three drinks a week, have an elevated risk of breast cancer.”  Your diet, overall, should be very low or devoid of sugars–including naturally occurring sugar like fruit.  I advise a 1 or 2 serving maximum of seasonal fruit, and no added sugars (yes, that also means agave).

 Although we can all do our best to minimize our risk, it is still incredibly important to be aware of the signs and symptoms of breast cancer.

 What Are Signs of Breast Cancer

 As we’ve all been told from a young age, the primary sign of cancer is breast lumps; however it is just as important to be on the alert for these other five signs, as presented by MSN Health: itchy, sore, or reddened breasts; upper back pain; nipple changes; a change in the shape or size of one breast; pain, swelling, or a lump in your armpit.  While these signs might seem surprising and unusual, each represents a different type or stage of breast cancer and is something that must be looked out for in addition to having a typical breast exam that checks for lumps.  

 In addition to looking out for these breast cancer signs, it is equally important to be aware of its symptoms.  The Mayo Clinic staff describes some symptoms of breast cancer: a breast lump or thickening that feels different from the surrounding tissue; bloody discharge from the nipple; change in the size or shape of the breast; changes to the skin over the breast; inverted nipple; peeling, scaling, or flaking of the nipple or breast skin; redness or pitting of the skin over your breast. Although most changes in your breast are not related to cancer, it is still important to make an appointment with your doctor in the case of a change. As the Mayo Clinic finds, “Even if you’ve just had a mammogram with normal results, it’s still important to have your doctor evaluate any changes.”

Yours in Health,

Stella Metsovas B.S., CCN

Staff Write: Katie Husa

Hello All:

I received a call from Kandace and wanted to share her story with my followers as I find her story told all too often these days.  Publicly, you might know of Giuliana Rancic’s story–I thank her for being so candid about her experience with breast cancer, as well as her diagnosis and treatment.  Although Kandace and Giuliana have never met, their personal journey’s are significant for both men and women alike.  I’ll update tomorrow with a post about recent medical findings for breast cancer treatment and more importantly, as it relates to our diet and lifestyle factors.  Thank you Kandace for sharing your story!

My name is Kandace McMenomy. I am 31 years old and have been in the fitness industry for the past twelve years. I started working as a personal trainer while in college at San Diego State University and post-college I started my own business. I remember the feeling of being so tired that I just wanted to cry. It was Tuesday February 22, 2011. That same week I felt a tiny lump underneath my arm pit. I thought it might be an in grown hair from shaving, but a few days later I went to the doctor and forgot to mention the lump. I was more concerned about feeling exhausted. I thought maybe I had mono, an infection, or that my hormones were not balanced.  I even thought that perhaps it was because I was training for a marathon. None the less, I was tested for mono and had a complete blood count done. The test came back negative, my blood counts were excellent and my hormones were balanced. March 6, 2011, I ran the Napa Valley Marathon & qualified for the 2012 Boston Marathon. Four days later, I went back to the doctor and had the lump checked out, but the doctor was unsure about the lump so she ordered an ultra sound and mammogram. The tests were done and on March 23rd I was diagnosed with stage II breast cancer.

Kandace McMenomy

On March 31st, the surgeon removed seventeen lymph nodes, seven of which were cancerous from my left auxiliary area. I underwent twelve chemo treatments and thirty-six treatments of radiation. The cause of my cancer is still unknown and in my lifetime I will probably never know the cause of the disease. According to the doctor, he felt the cancer had been in my body for about seven years. I contribute my healthy lifestyle and positive attitude to not having symptoms of cancer earlier than last year. Needless to say, this experience has forever changed me…In a very positive way!! Cancer is a scary word, until you are personally confronted with the disease; For example: Why me? What did I do to deserve this? And, a good cry- in fact several of them. A 30 year old going through cancer is hard to imagine, but attitude is everything. A 30 year old woman is not supposed to have the knowledge or poise that a 50 year old women does.

After surgery I was faced with making the decision to harvest my eggs, as chemotherapy can damage the reproductive system. My oncologist also recommended that I shave my head because seventeen days after my first chemotherapy treatment I would be completely bald. Can you imagine being told that? I took his advice. I had an unusual reaction to one of the chemo drugs- the drug attacked my lungs, my eyes and nose bled and I lost my eyelashes and eyebrows. It was Fourth of July weekend, but I pulled myself together and enjoyed the holiday with my dad and close friends on their boat. I could not run for three months because of the condition of my lungs. How does a runner not run for three months? My pulmonary doctor put me on prednisone for a few months so that I could walk up the stairs without feeling faint. I decided to walk, lift weights and do Pilates vs. being upset that I could not run half of a block.

Throughout my treatments I decided to use a holistic approach to help with the side effects of the drugs. I used a nutritionist, an acupuncturist, a message therapist and a reiki practitioner. My team of specialists enabled me to stay relatively healthy and strong throughout this process. Physical beauty did not matter anymore- inner strengthen and my mom’s presence was all that I needed. My mom was at every appointment, meeting and function. I was able to get through this process because of her. I am so blessed and fortunate! Perhaps young females need their moms shoulder and steady counsel for marriage, raising children and yet another mile stone in my case- cancer.

I am extremely passionate about exercise and nutrition. I feel that nutrition is a key component in feeling well and staying healthy. My diet closely follows a macrobiotic plan in addition to eating fish six times per week, enjoy a bit of organic wine and dark chocolate on the weekends. I eat organic fruits, vegetables and whole-unprocessed foods because they are not treated with antibiotics, chemicals or pesticides. I also make a vegetable juice daily. I find these foods keep me healthy and energized. Eating healthy and exercise have been a way of life for me this past decade. I feel the condition I was in pre-cancer allowed me to endure a very aggressive cancer treatment protocol. Now sustaining these healthy habits is no longer a choice, but a necessity to a full life- cancer free!

More about Kandace and her Personal Training Programs: http://bodybydesignoc.com/                                                          

A perfect dish showcasing the methodology behind the Paleo-Mediterranean Diet!  Although I generally make my own ground lamb patties, this time I used Atkins Ranch California Style Lamb Patties.  The sweet potatoes, goat cheese and chives give the dish a crossover between Greek & French cuisines (minus the butters and starches).  Super easy to make–enjoy the recipe!

Stella's Low Carbohydrate Lamb Burgers

A Diet Across the Ages

Laguna Beach clinical nutritionist Stella Metsovas answers our questions about her Paleo Mediterranean Diet.

BY BROOKE NELSON 

PHOTO BY STELLA METSOVAS Stella’s Lavender Roasted Chicken

Paleo at Home with  Stella’s Lavender Roasted Chicken  Preparation time: 10 minutes Cooking time: 1 hour and 15 minutes Number of servings: 6 1 whole organic chicken  1 cup dry white wine 1 tablespoon butter 3 tablespoons herbs de Provence 2 tablespoons fresh thyme/lavender  1 garlic clove crushed 2 shallots chopped thin Fingerling potatoes Olive oil Dress the chicken by rubbing crushed  garlic around the flesh and gently  glazing with olive oil. Place in a  roasting dish. Add the spices into a  bowl with the butter, immersing the  spices into the butter. Gently stuff  the chicken with the butter mixture  and around the exterior. Add the  potatoes and shallots around the  chicken, mixing one cup of white wine.  Finally, spice with a generous amount  of sea salt and pepper.

Diet crazes come and go. But for a diet to be truly successful, it must become a way of life. 

Clinical nutritionist Stella Metsovas, a food science practitioner studying human nutrition for over 15 years, developed her Paleo Mediterranean Diet with this in mind. With eight years of research under her belt, the Laguna Beach resident tailors her system to not only treat weight issues, digestive problems and symptoms of poor eating, but also as a diet for a lifetime. 

Metsovas’s Paleo Mediterranean Diet stems from research into human DNA and utilizes the body’s natural digestive processes – our Paleolithic ancestors may have had it right all along. This is not to say we must completely go caveman, but eating as our pre-agricultural ancestors did may lead to significant health benefits, says Metsovas. 

Metsovas took some time from research to talk about her diet, food and wellness.
  
How does your Paleo Mediterranean Diet work?
Optimal health begins in the gut. There is no quick fix or pill for a healthy, functioning gut. Paleo Mediterranean is backed by medically, peer-reviewed research in the following areas of study: evolutionary biology, nutrigenomics (study of nutrients and our DNA), metabolomics, epigenetics, and the principles of the most nutrient-rich ingredients known to mankind. The way our body digests a fat-free, processed cracker is far different than how you digest and break down an olive. The source of calories is the most important law of healthy eating.

What are some common ingredients used in your meal plans? 
I use a low-allergenic ingredient list based on the principles of “Paleo-Mediterranean.” Common ingredients include fermented foods, seaweed, root vegetables, and game meats (vegetarians have revised ingredient lists). I’ve been quoted as saying: “Foods that grow from the ground or make a sound are OK to consume.”   

How has travel assisted your research?
Traveling to Europe, especially to remote villages in Greece, Italy and France has helped in my study of clinical genetics. I go to these remote villages and look at the people, what they consume, their hair and skin, and use that in my studies. Travel has allowed me to expand my study and incorporate medical type food into diets for my clients and enhance my career as a nutritionist.

What challenges have you faced in the world of nutrition?
So much seems to be oversaturated these days. New studies in the media go from being effective one day and ineffective the next. This creates a lot of confusion about nutrition. Many times people seek advice of nutrition and healthy eating from the wrong sources. We need to be using the right tools to move forward in 2012 and look to licensed nutritionists to enhance our knowledge of health. 

Who do you treat?
In the beginning I thought the majority of my clients would be women seeking to lose weight. Now I treat men and women who have digestive issues such as bloating, constipation, micronutrient deficiencies, fatigue, headaches, and other symptoms. I create a diet format that is specific to the individual. I need to know how their body is working. Through production companies, I have been able to work with actors to get their bodies ready for certain roles. I also work with athletes and give seminars to teams throughout Orange County. Overall, I love working with people and seeing results. Every one of my clients is a learning experience for me.

Where does exercise come in?
You definitely want to vary your workouts. Fitness has been jaded these days. Don’t expect working out for a half hour to be a replacement for being sedentary all day. Circulatory movement is so important for your body. Splitting your workouts in the mornings and evenings is a great way to keep up your circulatory system. Wearing a pedometer is also a good choice. A European walking study I did showed an average of 10,000 steps per day where as the average American is closer to 2,000.

What else do you have in the works?
After almost 10 years of serving my clients in private practice, I created the Gut Detox Solution – a systematic, lifelong principle created by optimal digestion – the key factor of health. This globally published book will be able to teach people how to get your gut healthy, taking out the saturated confusion. You cannot function optimally if your gut isn’t. Everything has to do with the food you put in your mouth. I want to make people aware of this by doing what I love. There are so many beautiful things you can find in food and it has been great to discover that. 

Gut Bacteria & Obesity

 How to Make Your Gut Bacteria Healthy

1) Your diet is key to maintaining optimal gut health.  In my opinion, the best ‘diet’ to follow combines both principles of the Paleolithic and Mediterranean Diets.  More about my Paleo Mediterranean Method can be found here.

2) Go on a modified low – allergenic cleanse every few months.  More about that, here.

3) Keep all sugars out of your dietary intake (yes, even agave nectar).

4) Supplement with a Multi-Probiotic (look for more than 5 bacterial strains).  I recommend Garden Of Life’s Raw Probiotic

5) Supplementing with enzymes could also help improve digestion, making your gut bacteria more favorable.

Nothing tastes better than a warm, gluten-free brownie with ice-cold coconut milk.  I’ve tried so many different brownie mixes, as well as perfecting my own combination of gluten free additions.  Finally, I found the perfect combination: cocoa, peanut butter, sea salt and blueberries.  Enjoy my recipe!

Stella's Gluten Free Brownies

 
 Stella’s Organic, Gluten Free Brownies

Incredibly delicious, sweet and savory! 

• 1100 watts (compared to 1380 for the leading manufacturer)
• Extra Large 72 ounce pitcher 
• 40 ounce processor bowl (can also serve as a food processor
• More about the Ninja can be found here.