Some sources suggest keeping these two oils to a serving a day due to omega 6 content, like a tablespoon, but yes these are permissible.

As for the CO, we use a ton of it. The refined has no flavor so works well in LC desserts. ANd mixed with butter.. to stretch the butter and add the MCT benefits.

I have several copies of DANDR and use them for reference regularly. One caveat is that it does not contain the most up to date research. Dont get me wrong, I still use it for a guide and encouragement, but there is a ton more to learn when you are ready, just go to the research/media area of this forum and you will see what I mean. Phinney, Berg, Bikman are just a few.