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Coconut water seems to be the latest craze. It wasn't too long ago, when the only way to get coconut water was to buy a whole young coconut and crack it open yourself to get the coconut water inside it. But now...you step into a grocery store and you're bound to run into at least one kind of bottle/packaged coconut water. 

People have been using coconut as part of their diet for thousands of years and on many islands coconut is a staple in their diet. Coconut is not a "nut", even though it has "nut" included in the word and it can be eaten at all stages of it's development. 

The great thing about coconut is that it can be used for many different things at different times of maturation. Young coconut is great for getting coconut water since it's the sweetest at the time. The meat of the coconut can also be eaten on it's own since it's nice and soft (almost gelatinous in texture). As it matures the meat gets firmer which then can be pulverized to make coconut flour which can be substituted (partially) for regular flour if you're into baking and want to avoid gluten, along with the dense carb content of regular flour. Pulverized coconut meat can also be combined with water at different ratios to make coconut cream, coconut milk, coconut butter and coconut oil as well. 

Other than it's multiple uses, coconut also has two main health benefits that make it even more appealing for consumption.

i.High fiber content - Coconut meat has about 9 g of dietary fiber per 100 g of coconut. Fiber helps your bowel movements, it lowers bad cholesterol and lowers the glycemic content of food which lowers the insulin effect (which helps with fat burning). And on top of all these benefits, coconut fiber in particular is fermentable (in your colon) and produces short chain fatty acids (butyrate) which has additional health benefits. It promotes a healthy gut environment, reduces the risk of cancer and cardiovascular disease.

ii.Medium chain fatty acids - This is one of the main reason why coconut is so popular. It has a high content of medium chain fatty acids (MCFA). The great thing about MCFA is that, unlike long chain fatty acids (which is pretty much, all other common fats), it can be utilized by your body immediately for energy. So when you eat coconuts the fat content is available to be used by your body instead of being converted and stored as fat. In fact, the immediate energy provided increases your body's metabolism up to 5% according to one European. You're literally eating fat to burn fat!

Another quick note: Coconut oil is great for cooking, since the high content of short chain and medium chain fatty acid makes the structure stable at high heat and keeps the oil from oxidizing (which produces harmful free radicals) unlike most other common cooking oils.

So now that the benefits of coconut is clear...coconut water must be good for you...right?

Well...yes and no. Coconut water does have some health benefits. It has all of the important electrolytes your body needs (ie. potassium, magnesium, sodium, phosphate, and calcium) so it makes for a good natural rehydrating drink. However, it's also high in sugar. It's has about 16 g of sugar per 12 oz. of coconut water. And in terms of health benefits...it's really not much better than any other sports drinks out there...other than the artificial food coloring...it's basically sugar water with electrolytes. 

The high sugar content and high price of these various coconut waters (out on the market today) really don't make it worth the money.  Making your own sports drink from water, lemon/lime (or any other citrus fruit), sugar and a pinch of salt is much cheaper, just as effective and healthier since you can adjust the amount of sugar.  

That being said (once in a while) after a real hard workout, if you can get your hands on a fresh very young coconut...it's worth the indulgence. It makes for a great summer drink, and there's something primal about sipping coconut water from a young coconut while basking in the sun...even better, if you're on a beach.

Meet Your Sole Mate

Your feet work hard every day, carrying you through your daily tasks while you walk, stand, carry, lift, climb, clean, work, and exercise. If you neglect your feet—especially during a workout—then your feet with have to deal with swelling, blisters, and lasting discomfort on top of everything else.

One of the best ways to care for your feet is to invest in a good pair of workout shoes. There is nothing worse than trying to work out when you're experiencing pain and risking possible injury. To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.

Although most people buy running shoes even if they have never jogged, the shoes you buy should be specific to the activity that you will be using them for. Running shoes have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don't support you well when you move in other directions (like during basketball or step aerobics).

Trail shoes have added traction for running and walking in grass, mud, or trails.

Walking shoes tend to be stiffer and heavier than running shoes. These provide more support because your foot rolls from heel to toe more slowly than when you run.

Cross-training shoes are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They're heavier and less cushioned than running shoes and not recommended if running is your main mode of training.

Specialty shoes exist for weight lifting, cycling, hiking, tennis, basketball, soccer, and more. If you engage in these activities several days per week, consider buying a sport-specific shoe to fit your needs.

Lifestyle shoes are not made for athletic activities, even though they are made by the same manufacturers who make running and workout shoes. These shoes have flat soles and a sporty look, but not enough support for workout. They're fine for running errands or casual wear, but don't make them part of your exercise gear.

Finding the Best Running or Walking Shoe

When you get fitted for a new pair of running or walking shoes, go to the experts at a sporting goods store, running store, or even a podiatrist. Ask the expert of your choice to help you evaluate the arch of your foot, of which there are three main types: 1.Flat-footed folks have low arches and feet that tend to roll inward as you run or walk. Look for a shoe that offers more stability.

2.High arches often cause the feet to roll outward when walking. Look for a cushioned shoe with greater flexibility to help absorb shock more effectively. Insoles, inserted inside your shoes, can also help to support heels and arches. They can be bought separately by shoe size and needs.

3."Normal" arches don't fit into either extreme. Most shoes are made to fit these types.

Additionally, there are three different types of pronation. Pronation, the way that your foot moves after striking the ground (often with the heel and ankle rolling inward for balance) is a normal movement. 1.Overpronation occurs when the foot rolls excessively inward, which can lead to muscle strains in both your legs and feet. Overpronators also tend to have low arches. Look for "stability" or "motion control" shoes, which are less flexible, have a thicker heel and help decrease excessive pronation.

2.Underpronation (supination) describes feet that roll outward when running or walking. Underpronators tend to have high arches or "pigeon-toes." Look for shoes with extra cushioning to help absorb the added impact on your foot strikes.

3.Normal pronation is most common, where the foot pronates normally, but not excessively. Look for stability shoes, which are more flexible than motion control shoes but still have good support.

Additional Shoe Shopping Tips Shoes should be replaced every five to six months (or 400-600 miles of running/walking), depending on how often you use them. If the tread (on the outer sole) is worn or if the sides are worn to the point that your shoe leans one way or the other, it's time for a new pair. Write the date on the insole of your new shoes to help you remember when it's time to replace them.

Get refitted for each year. Don't assume that a new design of the same shoe will fit the same way as the previous model did. It may have been modified slightly in the design process.

When you try out new shoes, wear the same type of socks that you wear when working out.

Shop in the evening, when your feet tend to be larger.

When standing, your shoe should have about a half-inch gap between your longest toe and the toe box of the shoe.

Walk or jog around the store (some will even let you try it outside) to see how the shoes feel. Try movements that you plan to use this shoe for (jumping, marching, aerobics, etc.) Your feet shouldn’t slide back and forth or side-to-side as you move around. If the shoe does not feel "just right" in the store, try on another shoe. Shoes do not need a breaking in period, per se, so keep shopping.

Ask about the return/exchange policy at the store. Exchange and return policies vary between stores. Some stores will not accept returns if the shoe shows wear or if the return period is greater than 30 days. Many stores will offer an exchange if you don't like your shoes after trying them, but be sure to ask.

Most experts recommend wearing your new shoes around the house for a couple hours a day for a few days before wearing them for longer workouts. This allows the heat from your foot to mold the inner sole to your foot for better comfort. Then, don't wear your new shoes for your longest run or walk until you have worn them for a few shorter workouts first. You will want to allow time to transition into your new shoes, even if they are the same make and model you have worn before. This is one reason why you do not want to wait before your old shoes completely wear out before you get fitted for your new ones. And never wear new shoes for a race without wearing them for a few weeks first.