How to Cook Healthy Plant-Based Meals Without Oil (Full Class)
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- Опубліковано 3 чер 2024
- This is a full class video presentation by Evita Ochel (www.evitaochel.com) that explains the health considerations of using oils and how to make whole food, plant-based meals with no oils of any kind.
Evita's 7-Hour Video Cooking Course: bit.ly/3dTTBjQ
Video Topics & Time Chapters
- Introduction (0:00)
-- What healthy plant-based eating means: plant-based vs. vegan (2:15)
- Part 1: Why Oils Are a Problem (6:43)
-- How to reduce health risks associated with oil use (16:52)
-- Why heating oils is a problem (21:10)
- Part 2: How to Cook Without OilsHealthy plant-based cooking methods without oils (27:50)
-- Safest cookware options (37:00)
-- Healthy plant-based meals without oils (42:55)
- Further resources (51:05)
-- Article: Why oils are not part of a whole food plant-based diet: www.evolvingwellness.com/post...
-- Recipes (oil-free): www.evolvingwellness.com/page...
-- Forks Over Knives Oil Information: www.forksoverknives.com/?st=A...
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As always your videos inspire me. I've had amazing success in recovering from mental and physical illness. Over the past few years I've focused on different types of food and how they affect me. Concentrating on plant based whole foods was a winning strategy. I overcame obesity as well as other physical ailments. Cooking without oil felt a bit weird at first because it's so ingrained in popular cultural beliefs. I didn't just recover from illness, I feel fitter and stronger than ever. I'm 50 years old and have been given a new lease of life. Keep up the supreme work Evita, it's definitely the way forward.
It is so wonderful to hear how you have healed your body and mind through whole plant foods. I wish everyone knew the power that we each have when we support our body and mind right, and your example is a perfect illustration of what is possible. I am SO happy for you and I thank you for sharing your valuable comment!
Thank you very much! This is what I needed. Processed vegan here and is trying to ditch oil slowly. Subscribed.
You are very welcome, Chandra, and thank you for your nice comment.
This channel is so underrated. Thank you for providing this content!
My sincere pleasure, Trey, and thank you so much for your meaningful feedback.
Both the cooking without oil and your bean videos are brilliant! Thanks!
Thanks so much, Dan! I appreciate your kind feedback and glad you found the videos useful.
New to whole food plant based diet so thank you for info. Currently doing 7 day water fast.
Wonderful to hear, Eddie. Best wishes :)
Wow, great work!! Water fast 👍👍
Evita, this is by far the best explanation of these topics that I’ve run across on YT. Wonderful work!
Thank you so much! Your feedback is greatly appreciated.
This info is so good. Thank you for sharing!
You are so welcome! Thank you for your feedback, Tiffiny.
I love your systematic approach..
Thank you very much for your nice feedback, Laura.
Thank you for sharing this life changing information!!!
You are super welcome, Denise!!!
You are great at teaching. Thank you!
I appreciate that feedback, thank you so much!
Thanks a lot for your presentation! 💐 😍
You are most welcome! Thank you!
It's been so long since you posted a video! Thanks so much for all the great information you convey in this class. Much appreciated!
My sincere pleasure, and thank you so much for your nice feedback! With regard to posting videos, this is the fifth new one I have posted this spring after, yes, some time away, in case you missed those and are interested in exploring the other class topics I have uploaded during the last couple of months: ua-cam.com/users/Healthytarianvideos
Have a wonderful day!
@@Healthytarian I wish youtube would notify subscribers when new material is released, or at least highlight it in my feed. So much for their vaunted algorithm.
Thank you for letting me know this, as I was under the assumption that notifications are always present for subscribers of new content. I have heard from other video creators that their reliability varies, and since UA-cam asks for feedback from time to time, I will be sure to mention this.
Thank you so much for this course
You are very welcome, and thanks for your presence here :)
Thank you for this class...
My pleasure, and thank you for taking part.
Excellent information , thank you
Glad it was helpful, Ken. Thank you for the feedback!
Thank you so very much. That was so much information you gave us.
You are so welcome! And thank you for leaving me your nice comment and feedback :)
Very informative and logical presentation.
Thank you very much for your feedback, Jasmine.
Love these newer videos with much more content on how to cook one of the healthiest ways, and so please keep doing what you are doing
Thank you so much for your meaningful feedback. I am currently not active in creating content on UA-cam but will definitely keep your feedback in mind if I decide to teach through UA-cam again in the future.
Thank you. Very helpful.
Glad it was helpful and thank you for your comment.
Fantastic...thank you!
Glad you liked it, thank you!
Excellent class,
Thank you for watching and sharing your feedback.
This is absolutely amazing! Your delivery is so good definitely beginner friendly. Love it! #sharingit
Thank you so much!! Your enthusiastic feedback and support are greatly appreciated :)
This video made me sign up to your Cook Real Food Course and I’m loving it! Thank you for your commitment and dedication to helping us open our eyes and helping us stay the course (pun intended) lol 🙏🏾
@@smuccilicious It is great to hear that you are enjoying the course :) Thank you for your beautiful comments!
Very informative 👩❤️👩
Thanks
So nice of you, thanks!
Thank you for the information. I just started a plant based channel and this is very helpful information!
My pleasure, and great to hear.
Thank you so much, I need to change the mind, change the food and the cooking method
You are so welcome, and best wishes on your health journey.
Thank you very much !
You are very welcome, Judith. Have a great day :)
Thank you so much
My pleasure! And thanks for watching.
Amazing video thank you so much.
You are so welcome! Have a beautiful day.
@@Healthytarian Today I discover your channel, Iam new here to your channel, I like every video of you and subscribe also thank you so much for amazing ideas and lessons, Your a wonderful you tuber I have seen. I like everything you posted, I learned a lot of how to eat properly, and from tomorrow I wanna change and a lot, I wanted to cook without oil that will be the first thing to do. Can you give us a meal idea for kids school lunch box with Whole Foods plant based?
Thank you for your nice feedback.
With regard to your question, once your kids are past their "baby" stage and eating normal foods, then you would normally make them the same food that you make for yourself. The more kids get used to eating like the whole family does, the more they pick up better eating habits for life.
Whatever foods they enjoy and can take to school can be provided for them. They need all of the whole plant foods and their nutrients like you do - grains, beans, starchy vegetables, non-starchy vegetables, nuts, and seeds. So whatever you heard me say in the video and wish to create as meals in your home is good for the kids too. All too often people just think of "sandwiches" as kids lunches, but in reality they can take almost anything, and a cooked potato dish with some beans and vegetables is just as good to put into a container. Eating these foods at room temperature is really good too; they do not need to be heated up.
All the best!
@@Healthytarian Thank you so much for your helpful advice, I regret why I didn’t know you earlier.😊Your amazing teacher, your teaching people the good way of eating and avoiding the sickness and also be healing through our whole plant food, May God bless you. I already started to eat a healthytarian diet. I felt so good when I eat food without oil. You deserve an OSCAR AWARD Thank you so much 🙏🙏❤️
nice videos with care, subscribed
Thanks for the sub!
Inspiring video
Thanks for your feedback, Jackie.
Thanks you.
You are very welcome and thank you for watching.
You are wonderful.
Thank you so much for your nice feedback :)
I was eating all vegan processed foods oil, and with a compulsive eating disorder. I weighed 403 lbs on Dec 10th. Since then I cut out the vegan processed foods, oils and went WFPB and since have lost 90 lbs as of March 30th 2022
That is amazing to hear, Bill. Congratulations on turning your health around and to many more such health successes!!!!
I love you information! Thank you so much for sharing your wisdom! I don't see any new, recent videos from you, have I missed them somehow or are you no longer producing more videos? 😊 🌸
You are so very welcome! And thank you for taking the time to share your valuable comment and great feedback.
And yes, that is correct, I am not using UA-cam's platform to teach through for the forseable future, hence no new videos. I am mostly focused on teaching through Udemy at the current time: www.udemy.com/user/evitaochel/
@@Healthytarian I understand, thank you for responding! I will check you out on Udemi! 😊 👍 🌸
Thank you for the information! I am new in the whole food/plant journey, looking forward to learn more about it.
You are very welcome, A. Thank you for taking part in the class.
I am glad I found your channel .you are very influential. I am hectic bcoz I am on diet dont know how I use vegetables without oil.you explained well thank you ❤❤
Thank you for your nice comment.
Beautiful
Thank you!
Great video! I try to cook as little as possible and promote this to those that ask for advice.
This a great resource that I can refer them to!
Call me lazy... but one of the best things out side of the health benefit, is that it is sooo much less work in the wretched kitchen! Glad to here you mention that. Less equipment, less mess and easy to clean what you do use!
Fresher smell too.
Glad it was helpful! Thank you for sharing your great feedback and personal experience too. Indeed, so many benefits the more we eat real food in its natural form, and keep things simple. Better for our health, our wallet, and our time :)
Hi I have been watching you for a long time and you are the best teacher I have ever seen. I would like to ask you if you could send a link to the type of pans you use to steam/sautée. Thank you so much for your wonderful teachings.
Thank you so much for your beautiful feedback, Fern, and you are super welcome. With regard to the pans I use, they are just regular stainless steel ones, no special brand. I address healthy cooking and pans in the "Cook Real Food" course that I linked for you in the comment you left on my green smoothie video. But in general, if you live in the US or Canada, you can find a suitable set on Amazon.com or .ca or your local homewares store. Here is a link to one such example: amzn.to/2BwiBAB Some bigger, common brands that make such sets include KitchenAid, Lagostina, and Cuisinart.
The key, as I share in the class, is to focus on stainless steel for the safest and most practical cooking. These sets range in prices and features that will vary based on thickness and quality or make of the pots and pans, with the cheapest stainless steel set being less than $100, mid-line ones costs $200 to $400 per set, and high-end ones are $500 and up.
Healthytarian Hi thank you for your reply. I bought your book and 3 of your courses last night but if you could tell me quickly what I can do instead of milk and almond milk in cartons and instead of cheese for sandwiches. Thank you.
Hi Fern, to replace dairy milk, you can use any non-dairy milk, and it does not have to be almond. There are lots of non-dairy milk options available in grocery stores today, including coconut milk, cashew milk, oat milk, rice milk, hemp milk, etc. So just explore what your grocery stores provide in the non-dairy milk sections of the store and try them out to see which one(s) you enjoy most. Oh, and since you have my book, you will also read me provide many such tips in it in the chapter about replacing animal foods.
As for replacing cheese in sandwiches, there are numerous options. You can replace dairy cheese with non-dairy cheese slices (there are many such options today, just like with the non-dairy milk). You can replace it with hummus spreads, or mashed or sliced avocado, or a nut or seed butter. The key is to start to switch how you see sandwiches in terms of the numerous potential that can go into them.
For more help on this topic, please refer to my guide about healthy breakfast food and meal replacements here: www.evolvingwellness.com/post/healthier-alternatives-for-traditional-food-choices-breakfast-foods
I love your book. Thanks for all the great inspiration. I think you have mentioned this before somewhere, I know you don't like baking, however, what is the safest type of bake tray I should shop for? I do a bunch of veggie tray bakes. Thanks!
Thank you so much for your feedback. I am thrilled to hear you have enjoyed my book :)
And yes, your point is correct in that I don't recommend baking for several reasons, which include the temperature-nutrient factor and the practical factor of it, in that it usually takes a long time or much longer to cook food than on the stove top. But of course, each person can incorporate baking to whatever degree they deem most suitable for them as part of healthy whole food, plant-based cooking.
So with regards to the bakeware, the safest option would be glass. Any of those "Pyrex" or similar brand glass "baking dishes" are great given how safe and inert glass is as a material when it is subjected to any temperatures - cold or hot. You can also source out some of the higher-end or safer-certified "non-stick" baking trays if you need to have a non-stick material. Even though non-stick is not the safest option and I generally do not recommend it for any kind of optimally healthy cooking, there are more safer options available today that you may be able to find to suit your needs. Lastly, there is also silicone, but this is a tough one to recommend too because most of the silicone bakeware out there is of extremely poor and cheap quality and very hard to trust even though they try to label it "high temperature safe". As much as possible, stick with glass bakeware.
@Healthytarian Wow thank you so much for the detailed response!! I'll look for some oven safe glass! =)
@@Healthytarian what about parchment paper?
Ur back! 😁
Thank you Ceo Ceo, and yes indeed. I've been back for a few new videos now, but it seems that UA-cam has some issues with notifying subscribers of new content :( Either way if you are interested, the 5 most recent videos are all new content on the channel here: ua-cam.com/users/Healthytarianvideos
Thank you so much for this wonderful, reassuring and practical guidance for whole food plant based eating and cooking, I am so happy I have your videos to refer to! I have a question about canned coconut milk, since you advise it can be used in soups etc. I have seen on a video by dr. Greger, that coconut milk is not so healthy for out arteries, how do you see it? Can canned coconut milk be considered as a healthy whole food that can be consumed regularly ? Eva from Sweden.
Hi Eva, and thank you very much for your wonderful feedback. Every whole food, plant-based expert will have and share a slightly different perspective on the possible variations and approach that can be taken, while maintaing the integrity of the foundation of whole food, plant-based eating. Dr. Greger is against coconuts in general because they contain a high amount of saturated fat, and saturated fat has had negative associations with heart health. However, not all saturated fat is equal, and it is all about keeping things in proper context and perpsective as well. If we are going to eat a diet high in coconut foods, then that will definitely not be a good idea. However, if you use some coconut milk once in a while or consume some fresh or dried coconut once in a while, this is not bad and can even be very beneficial for growing children and people who live in northern climates, where a slightly higher amount of fat in the diet is better for the colder and harsher times of the year.
So I am not sure what your definition of regularly would be, however if you are eating a high-quality whole food plant-based diet, and perhaps include a canned coconut milk as part of your meals 1 or 2 a month, and you are not overweight or currently suffering with any heart conditions, then that should be just fine. Best wishes!
@@Healthytarian Thank you Evita! What i see from your answer is that canned coconut milk is ok to be used occasionally. I would not call once or twice a month regularly. So I still need to cut down my consumption of it and find other alternatives for making my soups and stews creamy. You see, I had been starting to use coconut milk instead of oat cream in my cooking, which had added oil and thickeners. Coconut milk seemed to be pure in content and I liked the taste. So I was shocked to hear dr. Greger's advice to avoid it, since it was affecting the artery function in the same way as meat and dairy. Now I am kind of glad to hear from you that I can still use it sometimes, but I need to find for myself another convenient creamer for my daily cooking. I guess I can just grind some soaked nuts or seeds and add to dishes for extra creaminess. But sometimes it would be nice to have some ready made product, but here in Sweden I don't know of any other kind of plant cream which has no added oils. So I guess there is . Do you have any suggestion for me for a quick and tasty cooking creamer? Thank you for your wonderful work! Eva.
@@ievakrumina366 blend white cannelloni beans and add to soup or blend frozen corn kernels and water😀
I’m 57 and thought I knew a decent amount about nutrition but I just found out in the last week that oil is bad. I knew it was bad for weight gain but I had no idea that all oils are bad. Bye bye oil.
Life is about life-long learning and changing outdated beliefs and habits. That is, if we are open to it ;) Most people are not, so it is always so positive and refreshing to hear from someone like yourself. Thank you so much for sharing your comment.
And yes, I completely resonate with what you shared, as after having done various nutrition degrees and certifications, it was also very eye-opening to learn this when I did along my professional journey. It is amazing what the schools don't teach you ;) However, this is of no surprise to those who understand that almost all health, medical, and food decisions and policies are governed by the stakeholders of those industries. We are taught what is good for business, not what is actually good for the body. This is why the more we learn for ourselves and are open to change, the more empowered we become. Best wishes to you!
hi , so you suggest using tahini for humus.... i have heard from other channels that its still oil... just grounded... i am very confused...
Tahini is not oil. Tahini is made of ground up whole sesame seeds. The problem is if you buy a cheap tahini where they add oil to it. This is easily avoided by reading the ingredients of your tahini. If it says only sesame seeds, then it is good. If it lists other ingredients, like oil, then it is not good.
When people see some oil in a jar of tahini that only contains pure sesame seeds ground down, this is not added oil but the separation of the fats of the ground up seeds, which releases some oil. This happens to all nuts and seeds, including peanuts when they are made into peanut butter.
Hi. Thank you Evita. Do you ever recommend Udo's oil at all for it's Omega 3s and 6s?
Not at all. There is no need to drink such oil at all. ALL diets - bad ones and good ones today get too much omega-6s, so you definitely do not want to be adding any more of those. The key is to reduce omega-6 fats in the diet because they are inflammatory when in excessive amounts. As for omega-3s, you want to eat them in the most natural and beneficial way, which is from whole plant foods, such as flax, hemp, and chia seeds, winter squashes, leafy greens, and a good variety of other whole plant foods.
For more info on the topic of EFAs, I provide the following guide: www.evolvingwellness.com/post/evolutionary-modern-perspectives-on-the-omega-3-essential-fatty-acids
Thank you Evita for such a clear, thoughtful, enlightening, and detailed response. And thank you for the link. It is very educational and useful to me. I eat high raw plant based foods. I have been following it for many years. Your videos are the best teachings I have ever seen! I am very impressed with your unique, clear, on-point, and creative style of teaching. You truly are unique.
Thank you so much for your kind and meaningful feedback. It is greatly appreciated :)
@@Healthytarian my pleasure!
Thanks for the great content. Have you any opinion about Sattvic & other similar spiritually-motivated diets which all seem to avoid alliums (garlic, onions, leeks, etc.), and sometimes also avoid mushrooms & chilis? I am planning on experimenting with a whole-food plant-based diet with these Sattvic restrictions to see if it helps my spiritual practices & subtle mental processes, but those restrictions make this diet a lot more bland (which may be part of the point)!
My pleasure, and thank you for the positive feedback. As to your question, yes, I have researched this professionally and also applied it personally given my spiritual and yogic lifestyle. What I can share with you is that there is great validity in removing some or all of these foods, partially or fully, temporarily or permanently, from one's diet based on personal needs and goals. The science and nutrition of it is such that garlic, onions, and similar foods from this family are highly medicinal. When they are used (and abused) as foods, they throw the body out of balance. (Same as coffee, cacao, and similar foods.) These foods should be used very conservatively and discriminately "when" and "as" needed. The problem with modern humans and our societies is that we have completely fallen out of balance with nature, with each other, and our very own bodies. Thus, we no longer know or can tell what is good for us and when. But, the more you clean up your body and diet, and most importantly, mind, the more you are able to regain the balance to know what is best for YOU and when.
The case for chilis and strong spicy spices is that they are very stimulating, which can interfere with spiritual practice, such as sitting for long meditation periods in people who are very sensitive or at the beginning.
As for mushrooms, they are a whole other story, and can vary in how they are assimilated. They can be hard to digest for some and they can also be strong medicines depending on which one. So there is a mix of factors here that should guide each of us to what degree we use these in our diets.
In the end, however, while all of these things have merit and again, each person must decide for themselves, the outcome of your spiritual practice and the results and effects you get will be most depending on your personal spiritual readiness and how deep you are able to go. Yes, foods can influence us slightly this way or that way, but the ultimate power always still sits with us - within us - with regard to what happens and when based on our choices. Best wishes and kind regards!
@@Healthytarian Thank you for such a thoughtful reply! I found your channel from first watching your interview with Jurgen Ziewe, who I admire and follow, and now I am glad I am subscribed to your channel as well! I am going to keep the alliums/mushrooms/chilis for medicinal use as needed, and start my sattvic wfpb diet experiment. Thank you again!
Great to hear, and you are super welcome :)
Thanks for the education on how and what to use when cooking, however it wasn't clear on what kind d of cookware that you use can you please give me the name of stainless steel that you use. Thanks in advance 🤗
You are very welcome, Melvina, and thank you for your feedback. With regard to stainless steel cookware, there is no one special kind or brand that you should aim to use, as long as it is the general food grade stainless steel, which is the norm out there.
There are numerous companies making stainless steel pots, pans, and complete sets that you can choose from. Just explore your local homegoods store or online store to see what is most easily available for you, what price range you would like, and the shapes and kinds of the handles, lids, and any other features that you would most enjoy. Online, it is best to explore some of the reviews to choose something that is well-rated overall. If you are in the US or Canada, here is one such common example: amzn.to/2BwiBAB
The range in prices and features will vary based on thickness and quality or make of the pots and pans, with the cheapest stainless steel set being less than $100, mid-line ones costs $200 to $400 per set, and high-end ones are $500 and up.
@@Healthytarian Thank you so much for the video. I agree that it is the best I have found so far on wfpb cooking, in particular the problem with oils and how to avoid using them. I'd just like to say that I agree that Amazon is good for exploring the various products on offer but I believe it is one of those big entities/corporations that does not need our custom. They have made billions during the Covid pandemic (as have supermarkets) while our small stores suffer. Buying local, if possible, supports our local shops and, therefore, ultimately our communities and ourselves. Thank you again Evita for a fantastic presentation.
Thank you, I think. In the last month I've learned the truth about: GMOs, Sugar (and its 50 other names) and now oil...It is all rather depressing to see how much the USDA is allowing us to be poisoned. Thank you not only for the information about oils but viable solutions & alternatives to using oil.
You are very welcome. It is very upsetting indeed to learn what is happening out there, and it all goes far beyond GMOs, sugar, oils. It extends to all other unhealthy foods, including the entire animal food industry, as well as pharmaceuticals and most medical procedures, household items, personal care products, cleaning products, etc.
Unfortunately, our world is run by very corruput entities that do not have people's health and wellbeing in mind, and this is not just a problem in the US, but in the whole world. The solution is to be AWARE and then take ACTION to minimize and avoid the products, foods, and services that destroy our health and wellbeing. This is the most important thing. Getting depressed or angry or hopeless solves nothing, even though we may need to go through such stages as we learn how dysfunctional this world and our societies have become all due to greed, control, and money. This is our opportunity to transform it by transforming ourselves and changing our own ways.
Best wishes for your health and wellbeing!
@@Healthytarian You are so right! I think I am going through a weird grieving process as I realize my paranoia about what we put in/on/around our bodies was nowhere near extreme enough to keep myself, my loved ones or the world safe & healthy.
Any recipes using cast iron wok? No oil preparing a vegetable stir fry is even possible? Does stainless cookware need be treated prior to use?
Hello Mac, no, stainless steel cookware does not need to be prepared prior to use. It is the easiest and the safest / healthiest cookware to use. Only water is required to cook using stainless steel any whole plant foods, like vegetables, grains, and beans, as well as mushrooms, and I demonstrate all that in my "Cook Real Food" course: bit.ly/3dTTBjQ
With regard to cast iron, no, I do not have any specific recipes or videos about cooking with such cookware because it is not practical or feasible for most people. The entire intention of my work is to teach people how quick, easy, and simple optimally healthy, whole food, plant-based cooking can be, and cast iron does not qualify in such a case for most foods and for most people's needs.
what do you think about ghee (clarified butter), used in Indian cooking for hundreds of years
Hello Manu, ghee, like many other foods is a "cultural tradition" and we know today with certainty that what humans knew to be good or true in the past is not always good or true in the present. We change, we grow, we evolve, as this is the natural progression of life. And so when it comes to anything that includes the products or by-products of cow milk and dairy, today, we know that it is not a good idea for so many health, environmental, ethical, and social reasons. If we just keep doing what we did in the past, we would never evolve, make things better, and move forward to express our human potential. I know that such information is not always easy to hear, but it is what it is. For example, just looking at the situation we are facing on Earth currently, which is testing many of our habits, addictions, and systems that we have gotten very used to and accustomed to is one example of such change in action. Those who resist change always have the hardest time and most suffering.
If you are not aware of what we know medically and scientifically about the negative effects of dairy today, then here is my article that explains this and provides you with more resources for your education: www.evolvingwellness.com/post/what-is-the-problem-with-cows-milk-and-dairy
If you want to go into depth of the science that is specifically connected just with how dairy influences cancer and chronic lifestyle diseases, then I recommend reading the book "The China Study" by T.Colin Campbell, Ph.D. - amzn.to/2KvBb0e
I started last year with garlic and honey, plus onions with honey put in jars ...opened up and shook jars...months of not using..amd ready to use for these colder months. This is good to use?
Hello Carol. I am not sure what process of canning or food preparation you are referring to. You would need to look that up with the original source that recommended to you such mixes or techniques.
It was a great opportunity for me to watch this helpful video and from now on I will try to follow you. But I have a question I drink a lot of coffee which one is "No Risk health" if I want to continue Of drinking.
Thanks 👍😊
Thanks for watching the class, Mahad. As for coffee, I explain all about it in the following article: www.evolvingwellness.com/post/is-coffee-healthy-and-what-is-the-best-way-to-drink-it
Excellent information. I’m new to your channel. What are your thoughts on the raw vegan diet? I followed it for about five years - heavy on fruit, then went back to animal products in fear of cognitive decline (seeing my mother failing) but I’m back to about 95% raw vegan. I’m in Canada and my naturopath says raw vegan is hard on the spleen. Any thoughts are appreciated.🙏🏻
There is a lot to say about the topic of nutrition and such diets that goes much beyond a simple UA-cam comment. In summary, you chose to go from one extreme to the other: from raw vegan eating to animal products when you could have chosen to go to the healthiest middle ground that has the most science and backing behind it for its superior qualtities at being the most healing and preventative for all acute and chronic conditions. This being a whole food, plant-based diet that balances a mix of raw and gently cooked whole plant foods. So it is good to hear that you have returned back to plants, I assume whole plant foods, and have some cooked food included as well. I will address more about this in a moment.
With regard to cognitive decline. First, whole plant foods are the MOST associated with preventing cognitive decline and helping to prevent and halt the progression of dementia and Alzheimer's. Animal products, especially meat are the most heavily connected to cognitive and brain degeneration. Second, your mother did not eat the diet you are eating and had her own lifestyle and life experiences, which have all influenced her susceptibility to various diseases. Yes, as per the foundations of genetics you can be more predisposed to such a condition too but as per the leading foundations of epigenetics, it is *your lifestyle, including diet and all else* that will determine which genes get turned on or off. So by changing your ways to reflect healthy living compared to what your mother's diet and lifestyle was, you are in complete control of reshaping your destiny and, thus, disease risk.
Here are some resources to help you gain info and confidence in this area:
1. Watch the Brain Breakthrough Master Class to learn about the latest findings and lifestyle habits that optimize brain function and prevent cognitive decline: brain.foodrevolution.org/masterclass/watch/
2. Type in any brain, dementia, or cognitive keywords or others you like into Dr. Michael Greger's scientific video library: nutritionfacts.org/
Finally, as for raw vegan eating and living in Canada, your naturopath is on the right track. Raw vegan diets are the most natural and outstanding and superior in their own right BUT they are not for everyone today. If you live in tropical or year-round warm climates, then it is the most natural diet to consume and greatly in alignment with the body's needs and preferences. But if you live in a cold climate, an all-raw-food-plant-diet is challenging and hard on more than just the spleen. The deciding factor here will greatly come down to your overal lifestyle when it comes to your mental and emotional balance and health. I have seen in my research and practice of working with people for decades that *the modern high-strung and highly-stressed individual is not capable of eating a raw vegan diet for long term.* They can choose to use it for short-term periods, greater cleanings and detox periods, or during the 3 months of summer. There are energy dynamics that most people do not factor in or understand that must be considered, given that our society teaches people to think of food and nutrition in a very materialistic and reductionist way, just like everything else.
So my advice in such cases is to listen to your body with regard to the whole plant foods you would like to eat in their gently cooked forms, namely grains and beans, how much, and how often. But DO NOT go to extremes of all or nothing. A lot of raw vegans get themselves sick for numerous reasons and then blame the diet thinking that it is "what nearly killed them" or gave them this or that deficiency, when it is completely NOT like that. Poor or incorrect choices are what dictates what happens to us anytime we are not aware of how to carry out something correctly. Unfortunately, most people are not capable of understanding the full spectrum of health and apply holistic measures that are most effective for them and so end up deriving incorrect conclusions.
The safest approach for life in Canada and similar regions is to go heavier on raw foods throughout the warm months and heavier on cooked foods throughout the cold months. Likewise, go lighter on fat foods (nuts, seeds, avocados) during the warm months and heavier on them during the winter months. The more seasonally we eat, the easier and more natural eating becomes. There is no rigid prescription, there is just reason and being in tune with our personal needs, in addition to being mindful of our mental and emotional health as that will make everything better or worse. This is why some people eat seemingly so healthy and have all kinds of health problems whereas others eat very poorly and yet have few or no major health problems.
Best wishes!
I wasn't going to comment since the video was a year old but scrolling down I see there are recent comments going on and you are paying attention. I just wanted to mention I thought your graphic in the beginning showing the difference between vegan, vegetarian, (plant based) and plant based whole food eating was an important addition to your lecture. I have not seen this comparison made before. everyone seems to have an idea of what a vegetarian and vegan is but have failed to grasp the importance of giving up refined oils. it would seem accepting the evidence would be the greatest heresy, as it were, and rarely mentioned. even the plant based pioneers like Nathan Pritikin, Caldwell Esselstyn Jr., Neal Barnard and Colin Campbell always stressed a low fat approach but stopped at the word 'no'. with the recent research illuminated by Michael Greger regarding refined oils in the diet and their effects and the firm stand by John McDougall ("the fat you eat is the fat you wear") I have taken up this last and perhaps most important part of the plant based diet regimen, my fin de siècle moment, that completed my quest. refined oil is ubiquitous among the thousands of recipes out there. I have your book the third edition (2018) of Healing & Prevention Through Nutrition, it is one of my reference books along with The China Study and Healing With Whole Foods by Paul Pitchford, (1993) where oils are always in the recipes but noted as 'optional'. I often make your recipe for Hummus that includes Tahini of my own making (I like it roasted just so) but always consider this falls within 'my idea' of what's whole. anyway, having Hummus without Tahini just isn't going to happen with me. all the best Evita, I salute your presentation.
Dear Charles, thank you so much for taking the time to share your valuable insight and feedback. All that you shared is greatly appreciated and I am so happy for you for taking this step to remove the oils. Indeed, it is not easy and we are all conditioned so much by society to think that "some oils are good" and "some are bad". It took me a while too to remove them at the start of my plant-based journey, but I am grateful for having done so too, and now going on more than 6 years without oils in my kitchen, the value to my health and wellbeing has proven itself many times over. And same thing, professionally, it is hard to tell people "no" because the pushback and resistance is so big, but it is what it is - oils are unnatural and all are processed foods that take a huge toll on our body and its function.
Sending best wishes to you for your optimal health and wellbeing :)
Hi, with respect to eating leafy greens raw ... is that good ? As they have oxalates
What’s the right way to eat leafy greens 🥬?
Look forward to your response please
Raw fruits and vegetables are amongst the top healthiest foods. Humans have invented cooking predominantly to deal with animal products that contain a lot of bacteria and other harmful organisms. Nature prodives fruits and vegetables in ways that we can most readily enjoy. The fact that our society has become obsessed with cooking most foods does not meant that it is the right or best thing. Fruits and vegetables are most heat sensitive so you are destroying a large part of their nutritional and health benefits. The longer the heat and the higher the heat that fruits or vegetables are subjected to, the more nutrition is destroyed. Just look at what a cooked fruit or vegetable, or especially a leafy green looks like. Does it look normal? No. It looks like it has had the life killed out of it, which it has.
There is absolutely no need to fear oxalates, and nature is not "out to get us" as some people out there would like to make you believe. We simply live in a crazy world where people have lost the ability to think logically and rationally and to know what is best for them.
Please refer to my guide on oxalates, phytates, and lectins, where I explain everything related to them in detail: www.evolvingwellness.com/post/a-holistic-guide-to-lectins-phytates-and-oxalates-for-healthy-eating
Is ceramic non-stick cookware also not good?
That really depends on the quality of the ceramic cookware and manufacturer. Like with all things, cheap versions will be made with questionable paints and components. Seeking out a high-quality ceramic non-stick from a company that has a good reputation and provides info on the quality and safety of their cookware would be the way to go.
I have been diagnosed with mild cognitive impairment and now want to know about plant-based cooking and eating. Please tell me how to make my brain better now!
Sorry to hear about your diagnosis. All of the videos on this channel are created to support people who wish to learn about plant-based eating. So you can go through the videos and learn how to eat plant-based at your own pace and time.
What about coldpressed blackseed is that bad?
Brent, oil is oil, and while some are worse than others, all oil is an unnatural isolated part of the original whole food, as explained in the lesson.
@@Healthytarian thanks very much
@@karma5843 You are super welcome!
I would like to stop taking vitamin E as a hormone replacement but my skin just dries up when I stop
Chronic dryness indicates that there is an imbalance within your body that is far beyond what vitamin E can fix. The fact that your body appears dependent on it or else as you say your skin goes dry is a huge indicator of this. The Vitamin E in this case is just trying to manage the symptoms without healing the root cause.
For more information on how to heal yourself on a deep level, please refer to my guide on dry skin here: www.evolvingwellness.com/post/how-to-heal-and-prevent-dry-skin-on-a-plant-based-diet
Also, please look into the research fully when it comes to Vitamin E if you choose to take it long-term, as it has numerous safety concerns for long-term use. Here is just a general article about isolated supplements that can help you understand this better: nutritionstudies.org/evaluating-need-supplementation/
I thought coconut milk was bad .
Does it have the same amount of saturated fat as coconut oil?
Coconut in its whole fresh form is a healthy whole plant food. Processed forms of the coconut must be treated with caution. Coconut milk fresh from the coconut is fine, but a processed, canned coconut milk may not be depending on its other ingredients. Coconut oil is the worst case scenario because it is a processed and isolated form of the coconut that unnaturally isolates the oil from the whole food and all of the nutrients of the coconut.
So yes, it is best to avoid coconut oil but you do not have to avoid wholesome coconut forms altogether. The key is not to revolve your diet around them. A little wholesome coconut is just fine as we need some healthy fats in the diet.
Is coconut oil bad too?
All oils. Society has conditioned us to believe some are better than others, and while that is true to some extent, ALL oils are isolated fats and unnatural to the human body. Here are two helpful articles for you to read about coconut oil to learn more: www.forksoverknives.com/wellness/the-real-coconut-oil-miracle-how-a-high-fat-high-calorie-condiment-became-a-superfood/
and
www.forksoverknives.com/wellness/is-coconut-oil-healthy-or-hazardous/
@@Healthytarian thanks!
I am so confused. I won’t mention this doctor’s name, but he says drink olive oil. Thank you for all this information.
You are very welcome. To avoid being confused, you just have to take back your ability to think critically and logically for yourself. Does it seem logical to drink oil - a processed product that is not naturally found in nature but one that has to be extracted using complex processing methods and machines and is a pure fat?
The more outrageous a claim is and the more it goes against the laws of nature and workings of the human body, the more you can be sure it is not truth but an attempt by someone to sell something or make themselves look "special" or "unique". Don't fall for other people's delusional views of reality.
Dr Gundry
i thought u need oil with greens to help absorption of nutrients in the veggies, especially using olive oil
Not at all. You benefit from having healthy WHOLESOME fats, which oil is not, as it is a processed and isolated part of the whole food it came from. Wholesome fats that help the absorption of nutrients come from whole plant foods, like actual olives, avocados, and all of the different nuts and seeds. That is what you want to include as part of your salads or other meals.
Unfortunately the oil industry, and especially the olive oil industry, has done great marketing for years making many people beleieve they need their product, when the actuality is that we just need to eat the whole food that the oil is made from. That whole food is what provides all of the healthy fats, other nutrients, as well as fiber, which is the cornerstone of healthy eating. Oils are isolated fats with no fiber and greatly reduced or stripped out nutrient levels compared to the original whole food that they were made of. So the most value for your money and health is to always choose the whole food over its oil counterpart.
When I eat raw foods, I always get diarrhea and even with cooked plants. It used to not be a problem, now it is. Why is that? Will my body adjust eventually and be able to eat them without bowel problems?
That speaks of intestinal and system imbalances that require your attention to be healed. Healthy intestines do not react with diarrhea to raw or cooked plant foods. It is not a matter of adjusting but about analyzing your health, diet, any drugs you are on, and lifestyle habits that have caused such an imbalance in your system. I recommend finding a holistic healthcare professional who can help you better understand your health and what may be happening inside of your intestines and digestive tract. Best wishes!
This method of cooking without any oils is very confusing. Mainstream medicine says we need oils to feed our brains and protect from brain fog, dementia, etc. Who is right?
Marie, if you actually listent to the "whole" story, mainstream medicine does not say that we need "oils" but rather that we need "fats" for healthy brains and cognitive function. FATS and OILS are not the same thing.
Oils are processed, unnatual foods that are isolated parts of the fat.
Fats are nutrients found in many foods. The key is to eat the foods that contain the healthy fats, namely ones that come from plants, like nuts, seeds, olives, and avocados. Eat these real foods that are high in healthy fats and not their processed versions that only extract the oils.
Shouldn't you be wary of dried spices? 1) it is processed and 2) studies show many store bought spices contain heavy metals and other dangerous materials.
Not necessarily. ALL foods today have numerous contamination issues. It is not a matter of discarding a whole category of healthy foods or their parts BUT about choosing the best options possible within one's means. There are freshly dried herbs and spices, there are bulk options, farmer's market and locally, freshly made options, organic options, etc. Each person needs to do what makes them feel comfortable and what is the best that they can do given any limitations or concerns.
Still, the BIG benefits of eating fruits, vegetables, legumes, herbs, and spices, in any fresh, dried, or frozen form almost always offsets any of the concerns that come with them today.
every thing you say is the Truth l have parkinsons disease thats from. seed oils
Thank you for sharing your experience and feedback. Best wishes for your health and healing journey!
its good 👍 but too long video. I will watch letter.
Thanks, Rm. Please notice that this is a full class, as per the subject, and it is not meant to be a short video. Rather, it is meant to serve as an educational resource to help and support those who are interested in this topic and who genuinely wish to learn, rather than just be entertained for a few minutes. The class is also being offered to people for free at this time to support everyone as much as possible during this challenging time in the world, whereas typically such classes are part of paid online learning content.
@@Healthytarian Thank you so much