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Podcast Episode 29 – What’s the deal with oils?

About Oils

Well, we really don’t need to add oils to our food/diet. Oils add many calories and do not contribute much to our nutrition intake. We can eat a whole sweet potato (including the skin) for the same 100/125 calories that are in just 1 tablespoon of oil. Because oils lack fiber, it’s easy to over-consume them. And regarding salad dressings, there are many alternatives to using oils such as cashews or even beans. These salad dressings are full of flavor and nutrients and many times an additional dose of fiber. which is just what the “doctor ordered”.

In this episode we discuss these same items and more.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

“The high-fat meals required an average of 42 percent more insulin in order to bring blood sugar under control.” PCRM – Fat Matters

Diabetes (Heath Articles) at PCRM.org

Dressings & Sauces

Dips & Spreads

[00:00:00] Shonda: Okay. So hey, what's the deal with oils and added fats?
[00:00:05] (Podcast introduction with music)
[00:01:05] Patryce: Wow. I'm glad we're talking about oils and fats, because I don't think we realize how important it is to eat the healthy oils and fats versus just consuming, whatever.
[00:01:20]Shonda: So, yeah, we all know that butter contains a high amount of calories and saturated fat, but did you know that most vegetable oils do also?
[00:01:31] Patryce: Wow. No.
[00:01:33] Shonda: Yeah. I mean the only thing that it doesn't contain that butter contains is cholesterol.
[00:01:37] Patryce: Okay. Yeah, that makes sense.
[00:01:39] Shonda: So that's a little step in the right direction, but there's really no reason to add oils to your diet. And we'll talk about that a little bit later. As far as flavor goes, because I have a lot of recipes that I use that are just as flavorful without added oils.
[00:02:00] Some of those are posted on the website, but we'll get to those a little later. I think the biggest thing about oils are well, In addition to adding just extra calories and extra fat to your diet, which, if you're trying to lose weight, you don't want those things.
[00:02:22] And without knowing it, you've added so many calories to your food that you weren't aware of. One tablespoon of oil is a hundred to 125 calories.
[00:02:36] Wow.
[00:02:37] You can eat a whole sweet potato for a hundred calories . Oils do not contain fiber, so they do not fill you up so you can consume them and consume them and consume them without realizing that you've gone overboard.
[00:02:51] Patryce: That's a good point. I'm thinking now about the days of the popcorn at the movie theater, then how it's great to get popcorn, but a lot of times just that pumping of that butter on top of it.
[00:03:06] Shonda: Yeah. Yeah. Just extra calories.
[00:03:10] But another thing, and I know many people don't think about this and it's just not something that, is highly known is that most oils contain excess Omega 6, and that's the fat that causes inflammation.
[00:03:31] Patryce: Wow. I did not make that connection.
[00:03:33]Shonda: And these are the top offenders that are in processed foods. Like, you know, chips and packaged foods, Baked goods, crackers, all these things.
[00:03:43] Patryce: The sweets...yeah. The buns/muffins ...
[00:03:46] Shonda: They're inexpensive and they also act as a preservative. So, but these are like corn oil, soybean oil, sunflower oil, safflower oil, peanut oil, cotton seed oil, Sesame oil. These are used in a lot of those packaged foods and they have an excess of a mega six.
[00:04:11] Patryce: Which causes inflammation.
[00:04:14] Shonda: Think about it arthritis. That's just a natural trigger to think about, but you know, they're blocking your arteries. They're causing inflammation in those too.
[00:04:24] Patryce: Well, it's important to understand that, uh, these oils because of the Omega 6 content can equate to more inflammation in our body and you listed some practical things we want to avoid. We don't want to have arthritis. We don't want to have discomfort and pain.
[00:04:43]Shonda: When you buy those packaged foods, turn them over and look at the added ingredients, there's usually nine times out of 10 or even 9.9, there is an oil in that food. So added on top of that, you know, these are saturated fats and what they do in the body is they raise your LDL cholesterol, which is the bad cholesterol.
[00:05:12] Yeah. They immediately raise your blood triglyceride levels after meals. Hmm.
[00:05:20] So when we're cooking these oils there is more oxidation. It's an oxidized oil and that in our body is toxic. Okay. Yeah. So just like, um, if you leave an oil on your countertop too long, and I say it becomes rancid. Yeah. It's become oxidized. Ah, and that's not good for your body. So in the same way, cooking it at high temperatures causes oxidation of the fats that's in that food. So that's why we don't want to, you know, eat the oils that have been raised to these high temperatures.
[00:06:04]But in all reducing or eliminating oils is what I try to do. I mean, every now and then I use a little oil say, in the air fryer but I do not use oil in sautéing or cooking or salad dressings and things like that where they're just totally not necessary because there are options that are great options without it.
[00:06:27] You know, sautéing in water. I still get caramelized onions, sautéing in water. So, you know, you think that the oil is needed, but it's really not .
[00:06:40] Patryce: Great point and great tip about the onions.
[00:06:44] Shonda: Yeah. They always add flavor don't they?
[00:06:47]So we just thought that we'd talk about this a little bit, because there are benefits in reducing and eliminating oils. It results in taking in less calories, less saturated fat, those two things automatically create a lower body mass (lower your weight), right?
[00:07:10] Patryce: Should lend itself to a healthier heart.
[00:07:13] Shonda: Yeah. Yeah. And the lower LDL.
[00:07:17] Patryce: True.
[00:07:18] Shonda: Right. Lower blood pressure
[00:07:21] Patryce: That's important. The blood pressure.
[00:07:24] Shonda: Yeah. And I know blood pressure rises when you are in pain. So, I wonder if inflammation, you know, your body knows it's in pain and your blood pressure is higher. That's just a thought.
[00:07:36] Patryce: That's an interesting thought. And I'm glad you mentioned it though, because anything we can do to raise awareness about what might be triggering high blood pressure. I just wanted to sit there for a moment because so many people seem to be affected by high blood pressure. So many.
[00:07:55] Shonda: I know. I know there are many young people. I knew someone as young as in his teens that had high blood pressure.
[00:08:06] Patryce: No, I have not. Twenties, I did. I've heard of that. But see and I'm sure, uh, diet is something we need to look at as well as other healthy habits.
[00:08:17] But yeah. So this is another reason why to be intentional about our use or limiting our use even of, of oils.
[00:08:28] Shonda: Yeah, exactly. And one other thing to consider is, in addition to how it affects your blood pressure, is how oils affect your blood glucose level. Oils is a major contributor, and added fats, to diabetes.
[00:08:47] Wow. I don't know how many people know about that. Yeah, because they think they can't eat a baked potato or a whole grain rice or something like that. And it's not really the baked potato or the whole grain rice, or whole grain, pasta. Those are all things that are good, that will lower your glucose level because of the fiber. But the problem is that most people add butter, sour cream, cheese. Yeah. Yeah, you're adding all that fat on top. And I've heard many doctors explain it this way, that with all the extra fat circulating in the blood system, it prevents the glucose from getting into the cells.
[00:09:34] Patryce: Interesting. Wow. That's another reason to be mindful of what we're putting into our bodies, specifically having to do with the oils. Wow. Great points.
[00:09:46] Shonda: So if you're eating oils and salad dressings and sautes and potato chips and cookies and crackers and things, more calories are being consumed than one realizes. But guess what? You don't have to give up these foods. There are better ways to prepare those foods. For instance, like replacing the oils with apple sauce, you know? Yeah. Bananas and different things like that, that still will give it the moisture, but not the oil and the fat.
[00:10:22] Patryce: And that's a very good point. Yeah. So I think my sister, uh, mixes her pancakes for her children, primarily with bananas and one time she was out of bananas and made pancakes from avocado.
[00:10:38]Shonda: Yeah. So yeah, avocados, let's talk about good, healthy ways of getting fat. And when we look at the whole food plant-based categories, these come with added nutrients, added fiber they're just not empty calories. Nuts seeds, things like that they also have many, many more nutrients in them in addition to being a healthy, fat.
[00:11:07] Patryce: Well, that's all great information. Can we pause here though?
[00:11:11] And, and I'm just thinking about many people who may be listening, like myself. I used to be a salad dressing junkie, basically back in college. Um, I had some dressing with a little salad at times. But for example, just practically speaking, can you just quickly, what is a salad dressing you might whip up?
[00:11:34] Shonda: Okay. So one of my favorites is my cashew cilantro dressing, which contains whole cashews that are soaked, put them in a blender along with any seasonings that you like. But I like to put a lot of cilantro in there. You could use a fresh garlic or garlic powder, powdered onion, you know, your salt, your pepper, lemon juice, or really lime juice in this recipe and either water or a plant-based milk and just blend it up. And it's smooth and creamy and tasty
[00:12:15] Patryce: , Alternative to ranch, which used to be one of my favorite dressings way back when. Well, that sounds like a good one.
[00:12:22] You just shared. And then also you mentioned earlier about the example of the baked potato, because again, I'm thinking about practical information. And so many people eat the baked potato or even the rice and you put a pat of butter on there. Um, other things you can do, for example, for the big potato, top it with maybe hummus.
[00:12:42] Shonda: Yeah. And make sure that hummus is oil free. Just had to add that in there.
[00:12:48] Patryce: Yes. You can make it yourself with those garbanzo beans for sure and tahini.
[00:12:55] Shonda: Yeah a baked potato tastes great with an avocado. I'm telling you add an avocado, or some avocado in place of butter, you know, add that pat of avocado in place of butter.
[00:13:09] Patryce: Great alternative too, yeah. I just wanted to throw out some great practical examples. And I think that those are some good ones.
[00:13:17] Shonda: Oh yeah. Those are good things. And then we top our potatoes with broccoli still, you can do broccoli and a nutritional yeast, and an avocado.
[00:13:29] Or even one of the salad dressings. You can make a cashew cream sauce to go on top of that. There are many options. I know, and I know it takes a little bit of work or a little bit of forethought, you know, a little bit of planning, but it is just so well worth it.
[00:13:47] Patryce: It is worth it. I would not go back to my salad dressing junkie days ever.
[00:13:54] Shonda: Yeah, I know many people do make salads with the intention of making a healthy meal, but just not realizing that that salad dressing makes it a little less healthy with, with all that. And they're just great alternatives.
[00:14:14] So, yeah. We talked about sautéing in water instead of oil, eating oil-free salad dressings, and sauces, eliminating fried foods and chips and crackers and things that are made that way. There are other ways to make those things. I'll put some links in the show notes.
[00:14:31] Patryce: And then it just like so many things we've learned, it's about being more intentional.
[00:14:38] Shonda: Yeah. And just taking one step at a time.
[00:14:43] Patryce: Shonda you're so right , to encourage everyone listening and I'm encouraged that we can do this one step at a time. So just start by doing something differently and just being intentional about what we are doing and to be intentional about reading labels when we're buying things.
[00:15:04] So until next time be encouraged to just take one step at a time towards living a healthier lifestyle. To be aware of what kinds of oils we're consuming and just learning new ways to be intentional about better selection of oils and how to sometimes not even use oils, but still eat a nutritious and delicious meal.

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Podcast Episode 28 – Healthy Food Habits

HealthyFoodHabits

Let’s talk about habits. It’s springtime. And this is just a good time to think about new beginnings. Have you thought about how important developing good habits are to facilitating living a healthy lifestyle…more specifically, good, healthy food habits?

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

OTHER WAYS TO SUBSCRIBE AND LISTEN:
iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

SHOW NOTES:

Energy Drinks (Made with Real Food)

Dressings & Sauces

Dips & Spreads

Water is an Important Nutrient

[00:00:56] Patryce: Can you believe we are coming up on Easter 2021?
[00:01:00] I thought we'd talk about habits. It's springtime. And this is just a good time to think about new beginnings. And with that said about habits and how important developing good habits are to facilitating living a healthy lifestyle. And, we can start with what are habits?
[00:01:25] Shonda: Well, they're things done repeatedly and or regularly. Things that you know are just kind of a part of us. They just become a natural thing for us to do.
[00:01:36] Patryce: Exactly. We get to the point where we don't even remember doing them sometimes. It's just a habit to brush our teeth, hopefully, for example. So, with that said it's important to also have good habits when it comes to what we eat and drink.
[00:01:51] Shonda: Yeah. Some habits and routines I think will be very helpful.
[00:01:58] Very helpful habits, routines, something that becomes routine. And how can we start doing that? Well, we could start with a question. What are some of my biggest challenges or what is my biggest challenge related to eating and drinking healthily right now? So what, what is the biggest challenge in the way of forming good habits and then deciding what some goals are for forming good habits or replacing some bad habits.
[00:02:28] And then just prioritizing, uh, these habits that we want to create or replace by starting with what we consider most important.
[00:02:37] Yeah. I think that's really good. We can make a full list right now, but we can decide to just focus on one thing at a time.
[00:02:44] Patryce: One thing at a time sounds good to me. And I came across this quote by John Dryder, I believe. He said we first make our habits and then our habits make us. In other words, habits can make or break us.
[00:03:00] Shonda: Wow. Yeah. I liked that. I like that.
[00:03:05] Patryce: I thought it was really cool and so true. So maybe we can talk about just, just a few habits that many of us might have ourselves or our audience and talk about what type of habits we could replace these habits with.
[00:03:22] Shonda: Yeah, what's your first idea?
[00:03:25] Patryce: Regularly eating out, maybe we have a habit of doing that. Eating out more than we eat home cooked meals or prepared at home meals. So if we're eating out a lot or eating out regularly, that might be a habit that we want to change and form a better habit of planning meals that we prepare at home, because that way we're able to eat more real foods.
[00:03:55] Shonda: Right. Yeah. The focus is real food for sure. And so, I would say that regularly eating out is something that many do because they have not planned, right? Yeah. So it just becomes a habit because we have not planned.
[00:04:12] Patryce: Exactly on some level, just start, start simple. Decide that I'm not going to eat breakfast out anymore, or I'm not just going to have a cup of coffee at the local coffee shop. Instead, I will plan for maybe oatmeal or smoothie and, and see how that works.
[00:04:30] Shonda: Yeah. Those are really great ideas. Yeah. So what about those who do regularly eat out, but may need to change some habits about what they're eating at home also?
[00:04:43] Patryce: Wow. That's a good point too. Yeah, if you're eating at home and not eating out, that's a good start, but be encouraged that there are so many resources, including our past podcasts for ideas on how to change what it is that you're eating at home to something healthier.
[00:05:05] Shonda: Yeah, because I call it the Standard American diet. So if you're not sure the Standard American diet is mostly heavy on animal foods. Various meats, you know, let's just think about the typical burger. The burger has cheese some people may like bacon on top of the burger and, and usually the bun is a refined bun. It's not a whole wheat type of bread. So we're we're talking refined foods, fatty foods and foods void of vegetables in many cases.
[00:05:40] Patryce: Wow. That's a good point. So the habit of eating at home even, but eating a mainly Standard American diet, it's a good idea to instead look at eating a more plant based diet.
[00:05:54] Shonda: And you know, sometimes the step is, well I'm going to make my own bread. I'm not going to buy that bun filled with preservatives and that's refined. I'm going to make a whole wheat bread to go with that burger if you're still not ready to let go of that. Or I'm gonna make air fries instead of deep-fried fries. Or placing a nicely steamed vegetable on the side with that burger. You know, there's always some place to start.
[00:06:24] Patryce: Yes. I was just thinking, even just going without the bun at all. And a lot of people do that. Yeah.
[00:06:30] Shonda: On some lettuce. Exactly. And I even enjoy a plant-based burger on lettuce. So we've moved from eating out to moving it home. And so now we can incorporate more plant-based foods. More whole foods, more real foods. And it does take some time and some planning, but it will become a habit.
[00:06:53] Patryce: It will, it will. Yeah, that's encouraging. And we do have podcasts in the past to help you out. For example, the G-bomb series is another one to go back to. . Yeah.
[00:07:04] Shonda: Yeah. Yeah. Those are great habits to form around the GBOMBS, right. Get great nutrition in there.
[00:07:13] Patryce: True. And then what about the habit? Many of us have of drinking sugary or caffeinated drinks. I know there are some of these energy drinks are very popular and of course coffee, and I think people still drink soda water, soda drinks. And all of these are loaded with additives or artificial colors, just things that are not so good for you. So instead, make sure you start your day off with water and drinking more water throughout the day instead of these other drinks.
[00:07:54] Shonda: Yeah. And if water is not your favorite, you can always add some lemon to your water. And if that still isn't your favorite, you can add lemon and maybe some Stevia drops and that won't affect your blood sugar. But, yeah, we want to get that sugar out. We don't want to become dependent upon caffeine and all these things to give us energy.
[00:08:18] You know, we want natural energy from our food. We want water to hydrate us. That will give us energy. Like I was just telling you today, I felt tired I just went and drank about eight ounces of water and I felt much better. So, water is such a good thing.
[00:08:35] Patryce: Yeah. Great, great tip.
[00:08:37] Shonda: Yeah. And then we're talking about more things that we could drink in place of these, we could drink. Um, what is it? Sparkling water. Carbonated water. I know my husband loves that and he has a machine to do that. But, um, if you just like that fizziness in whatever you're drinking, you can just fizzy your own water or buy it fizzy.
[00:09:01] So after I've had my morning water and lemon, later on, I love a good smoothie or juice, and those are my favorites and they're hydrating too. But you know, I call them energy drinks. On the website they're called energy drinks because they definitely give me energy. So I invite you all to go and look at that energy drink category that's out there on the website. I'll put a link below the show notes for sure.
[00:09:29] Patryce: Great stuff. Wow.
[00:09:31] Shonda: So, another habit that we were talking about that may be something that you want to consider changing up a bit is cooking with heavy oils, meaning a lot of oils and maybe eating too many unhealthy sauces. Because sauces can be full of fat. They could be full of sugar, they can be full of salt . So you can just have all around not good things. But as far as sauces go, again there's a link below that you can take a look at some of the sauces and dressings that you may want to try out.
[00:10:10] But, I like to cook with the least amount of oils as possible. So, if I'm sautéing something, it is so easy to saute with water instead of oil. And oil, really, in that case, you're doing it so your food won't burn, but you can get caramelized onions just as easily with water alone.
[00:10:36] So, by using water instead of oils, you're avoiding added calories. And we're definitely going to talk about oils possibly next week. So, we'll go more in depth with oils, but just a little hint here that, you know, you may want to limit some of the oils that you're using your foods and unhealthy sauces.
[00:10:56] Patryce: I love that you shared that because I just recently had begun doing that more intentionally. And just with the mushrooms, I used to make my mushroom soup and so forth. I've been doing that where I'm just doing it with water and I'm surprised at how wonderful it is.
[00:11:12] And then you can. Be intentional about adding the spices and even if you choose to add oil it's different because you're adding just what you need or want.
[00:11:24] Shonda: Yeah. That's a good idea. And then also many oils you don't want to cook with because it changes the structure of the oils, which make it something that's not good for your body anyway.
[00:11:34] So yeah, like maybe add a little at the end or so. And then you can see exactly how much you're adding to that food. Definitely let's try to no longer deep fry. Air fry that's the way to go.
[00:11:48] Super, super good tip. Yeah. All great stuff, Shonda. And it seems like all these habits that we may already have, and we're looking to replace or change it really boils down to just being more intentional.
[00:12:05] Exactly. So, I invite you all to let us know what habits you will be making soon. If any of these or anything additional, please let us know.
[00:12:17] Patryce: Finally, with the celebration of Easter coming up this Sunday, what a great time to just begin considering what beneficial habits you want to develop. And it's like embracing a new start and embracing hope. Like the resurrection of our savior Jesus Christ which gives us eternal hope. So I hope everyone's encouraged during this Easter season to build better habits for a healthier and happier fulfilled life.
[00:12:50] Sounds great. Happy Easter!

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