Posts tagged Dr. Neal Barnard

Why No Oil? by Frederic Patenaude

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Why No Oil? by Frederic Patenaude

One of the most common questions that I get is: why don’t you recommend oil?
What about coconut oil? Or extra-virgin olive oil? Or flax seed oil?

Why I Don’t Recommend Any Oil, Including Olive or Coconut Oil

I follow the lead of excellent doctors and researchers such as Dr. Esselstyn, McDougall, Barnard, Campbell, Klaper, Goldhammer (and many others) in my stance against oil.

I don’t use any oil, including olive or coconut — and never eat any except in circumstances where I’m not in full control of the food that I’m eating.

Once you’ve experienced going oil-free, you don’t want to go back. The benefits of eliminating oil from the diet are numerous, and you will feel many of them immediately.

You’ll have more energy. Oil is 100% pure fat with no protein or carbohydrate, and very few other nutrients. Fat is twice as concentrated in calories as carbohydrates, containing nine calories per gram vs. four for carbohydrates. You’ll have more energy eliminating oil because you eliminate a concentrated source of calories. You will replace those calories with foods that give more energy, such as fruit, healthy starches, vegetables, and whole nuts and seeds or avocados.

Your mood will improve. Again, consuming liquid fat means consuming fewer carbohydrates and healthy sources of protein. Whole carbohydrates contribute positively to serotonin production.

Your digestion will improve. Oil makes digestion sluggish. Liquid fat takes a lot more time to digest than carbohydrates. On an oil-free diet, your digestion will be excellent! You will never feel too full or experience discomfort after a meal, even if it is big.

You’ll lose body fat. You might think that eating so many carbohydrates makes you fat. But in reality, it’s the combination of carbohydrates and fat that promotes fat gain. Carbohydrates are burned as energy whereas fat can be stored directly as body fat. If one consumes both carbohydrates and fat in significant quantities, the carbohydrates will be used as energy and the fats will be stored as body fat (as long as total calories exceed what the body needs). Liquid fat (oil) are the easiest types of calories for the body to store as body fat.

Your blood sugar will improve. I used to check my blood sugar every day. Eating fat and especially meat has always caused the greatest spike in blood sugar. That’s because a high-fat diet lowers insulin sensitivity. In fact, beef causes more insulin production than white sugar.

Why No Oil?

Here are some more reasons to avoid oil:

1) Oil is a refined product and the most concentrated source of calories available anywhere. One tablespoon of oil contains 120 calories of pure fat with almost no other nutrients. Refined sugar is only 50 calories per tablespoon.

A few splashes of olive oil here and there can quickly add up to hundreds of extra calories that you don’t need. Worst of all, those calories are missing all the fiber and essential nutrients and are empty.

Multiple studies have found that adding fat to food makes people over-consume calories without realizing it because fat has a very low satiety factor compared to carbohydrates or proteins. Many of these fascinating findings are described in the book “Salt, Sugar, Fat.”

Remember: it takes 24 olives to make 1 TBS of olive oil. I don’t know about you, but I’ve never once added 24 olives to a single serving of salad.

2) Vegetable oils contribute to inflammation. Omega 6 fats contribute to inflammation in the body while omega-3 fats reduce it. But most vegetable oils have a ratio that dramatically favor omega-6 fats. We should seek to a dietary ratio of no more than four times the omega 6s vs. 3. Olive oil contains over ten times the omega-6 as omega-3, and many other oils are worst.

3) Olive oil doesn’t lower LDL cholesterol, in fact, it increases it. It’s a myth to think that olive oil is “heart healthy.” Studies have only shown that it lowers LDL cholesterol when it replaces animal fats like butter. But to add olive oil (and other vegetable oils) to an otherwise healthy diet increases LDL levels. If you want to raise your LDL levels even faster, then eat some coconut oil. As Dr. Williams recently pointed out in an article published on Renegade Health, vegans tend to eat too much coconut oil, and it does raise their LDL levels. There’s a lot of hype around coconut oil, but in my opinion it’s just another good way to get to a heart attack faster. (For the lowdown on coconut oil, watch this video by Dr. Greger.) Note: whole coconuts are healthy. You can eat them.

4) Olive oil injures the inner lining of the arteries (called endothelium). A study conducted by Dr. Robert Vogel and published in the Journal of the American College of Cardiology showed that a meal containing olive oil caused severe constrictions in arteries, contributing to heart disease. Consuming olive oil reduced blood flow by 31% in this study. It’s worth noting that canola oil or salmon didn’t cause this problem (however, all vegetable oils are unhealthy to some degree).

What studies found was that the protective components of the Mediterranean diet appear to be fruits and vegetables and nuts, and NOT the olive oil. Greek people only got away with eating olive oil because they consumed a lot of fruits and vegetables. They also replaced animal fats like butter with olive oil. But olive oil in itself isn’t healthy. (Note: Greece currently has the highest obesity levels in Europe and has the highest per-capita consumption of olive oil).

5) Oils release toxic compounds when heated. Many oils become carcinogenic when heated. And yes, every type of oil can withstand a different level of heat. But don’t believe for a second that nothing is happening to your oil when you start heating it. Udo Erasmus, one of the world’s most well-known experts on fats, always recommended to never heat any fat. He said: “If health is what we want, water is the only oil appropriate for frying. We’re back to steaming, poaching, boiling, or pressure cooking our foods. Or, even better in most cases, eating them raw.”

What about essential fats?

It’s true, we need some fats for good health. But all whole foods contain them to a certain degree, and in the perfect omega 3/6 ratio.

What’s my favorite source of essential fats? Green vegetables. Although the percentage is low, it contains omega 3s in the perfect ratio.

Additional fats should come from whole foods such as nuts, seeds, avocados, etc. Those foods contain fiber, vitamins, minerals, protein, and so many other critical nutrients that are missing from liquid fat calories.

I only take two tablespoons of ground flax seeds every day. I have tested my Omega-3 levels using a blood test, and I’m getting optimal results. My theory is that removing oil in the diet improves the omega-3 ratio because there’s no omega-6 to compete with the omega 3s. The body can fully convert the small amount of fatty acids naturally found in every whole food, including vegetables. Including flax seeds and walnuts or hemp is a good idea.

How to Transition to an Oil-Free Diet

Now, does that mean you can never have a splash of olive oil? If you’re very active and burn a lot of calories, a bit of olive oil probably won’t hurt you. But it’s better to go without it. Try giving it up and you’ll notice that your taste for oil will disappear. If you crave something fatty, have whole nuts and seeds instead, or even some nut butter. Eat some avocado. And whole coconuts contain ALL of the benefits of the coconut. Coconut oil is just pure fat. What could be tastier than a fresh, young coconut?

When I make a batch of hummus, I only use some tahini, but I don’t add any oil. The traditional recipe for hummus doesn’t contain any oil. I stopped purchasing the tahini brands that contain oil (most of them).

When I eat a salad, I usually eat it plain or with a simple seasoning of balsamic vinegar and maybe nutritional yeast. But I don’t add olive oil to it. I might add some diced avocado.

When I make rice and beans, or marinara sauce, I don’t stir-fry the onion and garlic in olive oil. I dry-sautee the onions and garlic until a little brown and then deglaze it with vegetable broth. No oil.

My taste buds have adapted to this oil-free diet. I now enjoy my food more without oil. It takes about 60-90 days for a person used to a diet of 30+% fat to adjust to lower-fat diet. Then when the transition is over, you will start to dislike oil and enjoy the taste of real, unrefined foods without added liquid fat.
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100% Raw Vegan to “Mostly Raw” Vegan – What has happened? I’m not a FAILURE, am I?!

100% Raw Vegan to “Mostly Raw” Vegan – I have not committed any crime!

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There have been an interesting “turn around” in the “movement” of raw foodism (vegan). Some have stayed raw vegan a long time, such as, Dr. Fred Bisci – http://www.anydoubtleaveitout.com (over 40 years), Dr. Doug Graham – http://www.foodnsport.com (over 30 years), Storm Talifero – http://www.thegardendiet.com (over 30 years), Tonya Zavasta – click on either of the two banners on the right side bar to go directly to her website (14 years). Some seems to be heading in that direction, such as, Roger Haeske – http://www.rogerhaeske.com (10 years) and Andrew Perlot – http://www.raw-food-health.net (8 years). There are others known to the public who after being raw vegan for at least a few years or more, have decided to not eat “totally raw vegan,” but “mostly raw vegan.” They are not failures by any mean and are still eating a whole food in a plant based way (as recommended by Drs. John McDougall, Dean Ornish, Caldwell Esselstyn, T. Colin Campbell, Joel Fuhrman and Neal Barnard – I’m sure there are others, too that I have not named!).

I respect the people who have told the truth, more so then being “fakers” and telling others they must eat only raw vegan food or else (and then eat cooked vegan food in secret). At some point they may have been somewhat dogmatic and strict about their own adherence to raw veganism, but I give them the benefit of the doubt, as times change. Sometimes it has to do more so with cost and not that they do not want to stay 100% raw vegan. Others have added in cooked food because, for them individually (remember each person has a different “make-up”) and sometimes they are not absorbing the nutrients they particularly need by eating all raw vegan food.

I for one has experimented with many different ways within my 100% vegan lifestyle for over 20 years. I can tell you with absolute certainty that I will always eat in a whole food plant based way, no matter what. Personally, I prefer to be an all raw vegan and right now it is too costly for where I am living on the East Coast. On the West Coast of USA I was able to obtain an abundance of organic fruit that was much less expensive and did not have a need for cooked food. I am also right now doing a one month experiment with no sugars/fruit of any kind and am eating much more protein in the way of beans and more seeds because I need the calories. I plan to include fruit back into my plan next month and start eating those which are on the lower glycemic scale (like apples, pears, berries, etc even though I love the super sweet fruits like grapes, figs and persimmon). I will ease back into it and when I do eat higher glycemic fruit, I will try to balance it out more with greens (as in a green smoothie) as I find that it is a more balanced way to consume.

Noone consumes the exact same food, as we all have so many different variables where we need to eat more of one type or less of one type to keep the balance. One thing I do adhere to and suggest to everyone for better health, is to eat plant based whole food. If you make that one change, you will see your life evolve in many delightful ways and some that may surprise you, as you thought were never possible after having certain ailments/challenges for so many years (some resign to the fact that “it” meaning the dis-ease/itis, etc, has become part of you already and you have learned to “live with it”).

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Read my guest post on Frederic Patenuade’s site – excerpt here

S.A.L.T. – Stop/Seek/Select/Slow down And Listen/Live Today or Solutions About Life force/Longevity Today

How did I come up with the title for this article? Well, I was thinking that I am not a fan of using salt because it isn’t a necessary mineral for the body (more on that later), but I wanted to come up with something positive based on the letters that make up that word and came up with the acronym.

I thought of two titles for the same 4 letters (with a few words for some of the letters). I am sure there are many others you can think of and are welcome to include your suggestions in the comments below.

What does any of this have to do with health? Raw foods? Lots!

We get so wrapped up in what we are eating and forget that there is more to life then eating. If you walk down the street and eavesdrop on others conversations to each other and on the phone, they are usually talking about where they will eat, what they will eat, going on a diet, is this food good for you, this doctor says to eat this and another says something else, etc.

Food consumption is a minuet part of a healthy lifestyle. What is the healthiest food to eat is debatable, to a certain degree, but overall it has been proven by many reputable authorities, including Dr. Dean Ornish, Dr. Neal Barnard, Dr. Caldwell Esselstyn, Dr. T. Colin Campbell, Dr. John McDougall, Dr. Joel Fuhrman that Whole Food Plant Based is ideal. Whether you eat 100 percent raw vegan or not, isn’t the issue! If you want to arrest or avert the diseases that are rampant in our society today, there is no doubt this is a very important part of how we live.

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Book Review – The Science of Eating Raw by Swayze Foster

Book Review:The Science of Eating Raw by Swayze Foster

Mindy’s quote: “Swayze has done all the research/hard work all you have to do is simply read and apply it to your life!”

I am happy to say that I was one of the people who received an advanced free copy of the book along with all the bonuses because I gave a testimonial that was used in the back of the book. This book has been a long time coming and Swayze has done an excellent job! You can tell from all the proofs/references that are included in the back of the book (68 pages worth – WOW!) She leaves no stone unturned when it comes to sharing with the skeptics and even those like me who has been a vegan for over two decades, but don’t have all the answers. You can not refute the truth and the myths/fallacies, either.

Swayze has covered everything from “soups to nuts,” so to speak. Whether you are not sure you ought to eat low-fat, feel that eating lots of fruit has too much “sugar,” why you ought to be vegan, why eat raw, why no grains, why fruit doesn’t cause cancer, etc. She also covers topics that have been “closeted” by many other so called raw food gurus and experts such as a whole chapters on supplementation and nutritional deficiencies (to make sure you are getting all the vitamins and minerals your body needs to thrive).

The chapter on essential micronutrients gives a sample raw low fat vegan menu for a day that breaks down the amount of dietary guidelines for each vitamin/mineral and each meal. It is great to see from these charts that you can get the nutrients your body needs when you eat this way. In another chapter, Swayze gives a sample 7 day raw vegan menu plan and the percentage of carbohydrates-protein-fat to eat in one day. You will see that you can be satisfied/sated and also stay within the realm of eating low-fat (according to 80-10-10 program initiated by Dr. Doug Graham and in his book, 80/10/10 that is available on Amazon.com).

Swayze also makes a great point in mentioning that you need to have testing done to make sure you are absorbing certain nutrients (especially for Vitamin D and B12 of which there are endless discrepancies: “to take or not to take a supplement that is a BIG question?”).

From reading this book in its entirety, I see that Swayze has covered “all the bases!” Your part is easy because all you have to do in buy it and read it. The information is clear, informative, straight-forward and relevant. At a time when so many people are searching desperately for answers and keep coming up against so many “brick walls,” so to speak (the doctors, hospitals, drugs, surgeries are not giving them health or happiness), it is now possible to get a better understanding on how to approach the care of your own body with the simple tools that Swayze has “spelled” out in the book in such a well-thought out manner.

There is TMI (Too Much Information) accessible to us, especially by way of the Internet and not all of it is good, positive, real or true (especially when it comes to your health). Some of the great resources out there are people like Dr. Doug Graham, Swayze Foster, Dr. Neal Barnard, T. Colin Campbell, Dr. Caldwell Esselstyn, Tonya Zavasta, etc. YOU MUST DO YOUR RESEARCH TO FIND THE TRUTH!

I doesn’t have any criticism about the content of this book only that there are some typos, wrong words used, reference number was printed in large type face when ought to have been small (I can help you, Swayze, with that for the next book you write, as I have excellent proofreading, editing skills, etc – I am a writer, too, it case you could not tell by now! 🙂

Swayze mentions a couple of products to use for your dental hygiene. A great one that I use is from a company called Essential Oxygen. The owner created the product because of her poor dental health and the lack of anything on the market that would help her. You can read my company review by clicking on this link: https://rawsomegal.wordpress.com/2012/05/23/company-review-essential-oxygen-organic-brushing-rinse-and-food-grade-peroxide/

Also mentioned in another part of the book, is the consumption of green leafy vegetables. Swayze mentions about eating spinach for a week or longer without any problems. I disagree with that statement – I don’t have the scientific proof to show here, but have heard from numerous reliable sources that it is important to rotate your greens because in nature the plant use a mechanism to help them continue to self-propagate whereas they has small amount of poisons on them (doesn’t harm you in small amounts) and if you eat too much of that plant it will no longer taste good to you. I can give a personal example as I enjoy eating baby spinach straight from the bag without putting anything on it. If I eat too much (it is easier to tell when you are only consuming one food at a time and not mixing with many other ingredients) then my mouth becomes dry and I don’t want to eat anymore of the spinach. It is east to rotate your greens, as there are endless choices, from Swiss chard to Red Leaf lettuce, Romaine lettuce, Spinach, Kale, Collard Greens, etc.

Besides Swayze’s new book, she has a great website where you can find numerous free articles, videos, etc. There is a never ending stream of knowledge we can garner from others. No matter how much we think we know there is always more to learn. Always keep your mind open like a child, but still remember that you may need to filter things out, as well. Not everyone believes that this lifestyle it optimum or the best, but if it works for you and you feel great and are getting all your nutrients, then don’t let alone tell you otherwise.

Disclaimer: I was not sponsored to write this, but I did receive a free sample of the product(s). These are strictly my opinions. I only review products that I, myself would use and purchase.

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