Getting Back to WFPB Basics

Over the last couple of days, I have noticed a few things that have led me to believe that sometimes we get too much in the weeds and we overthink things relative to eating whole food, plant-based. I have witnessed disagreements over whether or not we should eat coconut-containing products, whether or not a starch-based approach is the best approach, whether or not we should eat fake mayo and on and on.

In addition, I have even read where there have been disagreements between the doctors. Someone recently pointed me to this "discussion" between Dr. Campbell, Dr. Fuhrman, Dr. Esselstyn and Dr. McDougall. And there is this video from a CNN clip where Wolf Blitzer attempts to exploit the differences in opinion between Dr. Esselstyn and Dr. Ornish.

But getting caught up in these arguments and disagreements only works against the basic message for eating whole food, plant-based. I'm going to state what that basic message is here and then I'll discuss further below:

A whole food, plant-based way of eating is one in which a person eats mostly whole fruits, whole vegetables, legumes, in-tact whole grains and nuts and seeds while limiting or eliminating consumption of animal products, oils and processed foods that contain excessive fat, sugar, salt and chemicals.

You can choose to follow the program of one the WFPB doctors or leaders if you wish or you can choose to forge your own path with simply that definition as your guidance. But just because one person chooses to follow the starch-based approach of Dr. McDougall while another person chooses to follow the salad as the centerpiece of the meal approach of Dr. Fuhrman, it doesn't make one person right and the other person wrong. Both approaches are totally within the confines of what a whole food, plant-based diet is.

And that's important because it's in following that definition of what a whole food, plant-based diet is that is important for our health. And I believe we're all doing this for our health. You might be vegan for the animals and/or for the environment, but the only reason to be whole food, plant-based is for your health and maybe the health of others. So, whether you are a whole food, plant-based vegan or simply whole food, plant-based, you are in it for better health. And we each have to do what we believe to be right for us when it comes to our health. The great thing about this way of eating is that it gives us responsibility for our own health as opposed to delegating that to the medical system, the insurance industry and our family members.

Along those lines though, another misconception to clear up is the idea that we will never get sick. We can get sick and we will die. I think Benjamin Franklin warned us about that when he said there is nothing for certain in life except death and taxes. In all of the studies that are done, the probability of having a chronic disease never goes to zero regardless of how many whole fruits, vegetables, legumes, whole grains and nuts and seeds we eat. None of the Blue Zones citizens have lived forever. None of the rice-eating populations of The China Study escaped death.

What eating a whole food, plant-based diet does for us is it increases the probability that we will stay healthy longer, enjoy life more and possibly extend our lives a few years. But it does not guarantee that. I bring that up because I know people who eat whole food, plant-based and yet they struggle to lose more weight or they still have some medications they take. They stay with it though because they know that they feel healthier and are happier, but some people will sometimes judge them and say they must be doing something wrong. While sometimes that is the case, it is not always the case. We should be careful about blaming others for what we might regard as their lack of success. They may be doing the best they know how to do. The body is a complex system of organs and hormones and bacteria and we have much less control over those interrelated systems than we like to think we do.  We can create optimal conditions for our bodies to live within, but the actual biological outcomes are not as controllable as we oftentimes want them to be.

So, my thoughts this morning are that we should not get hung up on what this doctor says or that doctor says. If we want to pick a doctor and follow that doctor, fine. But let's always remember that the true criteria for a whole food, plant-based way of eating is in the bolded definition that I've provided above. What each doctor provides, whether it's the Daily Dozen or the G-Bombs or the Starch Solution or The China Study is their specific way for approaching that definition. One way is not better than the other way. For some people, focusing on starch might work best. But there are people who biologically that does not work for. For them, focusing on salads and veggies might work best. It doesn't matter. Whichever way you do it, it's about eating fruits, vegetables, legumes, grains, nuts and seeds while minimizing or eliminating animal products, oils and processed foods. Period!

And when we do eat this way, we should realize that we cannot control our biologies, but we can improve the odds for a healthy outcome. And that's all we can really ask for.

J Lanning Smith
April 17, 2018

The Food Revolution Summit

It's that time of year again when Ocean and John Robbins are doing their free online Food Summit. While lots of different people are doing summits now, I still think this Food Revolution Summit is the best. I look forward to it every year at this time. Unlike paying thousands of dollars to go on the Holistic Holiday at Sea cruise or spending hundreds of dollars plus travel costs to attend a conference, this food conference is absolutely free. And the quality of the talks is equal to or even better than some of the talks that you get in those venues where you pay to play.

This year's Food Revolution Summit is another promising event. Speakers for this year's summit include:

  • Dr. Joel Fuhrman, MD speaking on Nutritional Excellence for Optimal Health
  • Dr. Dean Ornish, MD speaking on Healing Hearts and Growing Happiness
  • Dr. Michael Greger, MD speaking on Simple Foods to Supercharge Your Health
  • Dr. Joel Kahn, MD speaking on How to End Heart Disease
  • Dr. Neal Barnard, MD speaking on What Everyone Needs to Know About Dairy
  • Vandana Shiva, PhD speaking on How Your Food Choices Shape the World
  • Chris Wark speaking on How I Beat Cancer (and You Can Too)
  • Daniel Amen, MD speaking on Foods Your Brain Will Love
  • Vani Hari speaking on Hazardous Chemicals No One Should Eat
  • Dr. Mark Hyman, MD speaking on Using Food to Nourish Healthy Communities
  • Kris Carr speaking on Learning to Love Your Precious Life
  • Dr. Dale Bredesen, MD speaking on The End of Alzheimers
  • Dr. David Perlmutter, MD speaking on New Discoveries About Brain and Gut Health
  • Susan Peirce Thompson, PhD speaking on The Real Science on Weight Loss
  • Michael Bernard Beckwith speaking on Food for Your Body, Mind and Soul
  • Anna Lappe speaking on Busting the Biggest Food Myths
  • Saru Jayaraman, JD speaking on Sexual Harassment in the Food Industry
  • Kathy Freston speaking on The Truth About Protein
  • Andrew Kimbrell, JD speaking on Updates from the Front Lines of Food Safety
  • Drs Dean and Ayesha Sherzai, MD speaking on Preventing Dementia With Nutrition
  • Dr. William Li, MD speaking on The Science of Cancer Prevention
  • Dr. David Katz, MD speaking on Have Your Taste Buds Been Hijacked?
  • Anthony William speaking on Hidden Healing Powers of Fruits and Vegetables
  • Carey Gillam speaking on The Great Glyphosate Coverup
And interviewing each of these speakers will be John Robbins, author of Diet for a New America and son of the founder of Baskin-Robbins. I met John Robbins a couple of years ago when I went to a retreat at the Esalen Institute in Big Sur, California, and I had the opportunity to talk to John. He has quite an interesting story to tell about how he turned down a fortune as the heir to the Baskin-Robbins empire. Not only did he turn down the fortune, but he was on the outs with his family due to positions he took on food. But by drawing the connection between early deaths of family members and the amounts of ice cream they were eating, John knew he couldn't continue with the family business in good conscious.

If you've never heard John Robbins speak or if you've never heard him conduct an interview, you are in for a treat by listening to this summit. John is one of the most insightful people I've ever met, and his questions and comments are dynamite. And they are always interesting and promote good discussion and insight. I've been listening to his Food Revolution Summit for years, and I find that I always come away having learned something.

So, I recommend this Summit to all of my blog readers. It's free. You don't have to travel anywhere. All you need to do is put aside the time each day. You can pick the talks you want to listen to or you can listen to them all. Usually, the maximum amount of time invested turns out to be about three hours a day. For me, I've always found this to be three hours well spent.

The Food Revolution Summit will be starting on April 28 and ending on May 6. To sign up for it, just click here on The Food Revolution Summit. You'll be glad you did, even if you just end up listening to only one of the talks. I know I'm looking forward to it.

Planning My Meals with the Blue Zones Meal Planner

I am currently testing a plant-based meal system being developed by a startup company, which I am not free to talk about right now. But in doing so, I have come to realize that I could have more variety and depth to my meals than sometimes just having beans and rice, a salad or my ole standby of colcannon. For that reason, and also because I'm investigating more in depth the Blue Zones communities for another project I'm working on that is in the planning stages, I decided to sign up for the Blue Zones meal planner service.
For years I have resisted meal planning services because I wanted to be in control of my own meal planning. But I was impressed with this one because 1) it is totally plant-based (there are no animal products in it), 2) it is based on foods that I want to include in my diet (I was able to list oils as a food I didn't want and the meal planning menus are accommodating for that) and 3) it is based on how much time I want to spend in the kitchen. You can have meals planned that take anywhere from 10 minutes to an hour or more to prepare. You tell the system what your time limits are and it provides you the menus. I selected 10 minutes for preparing breakfast, 10 minutes for preparing lunches and 20 minutes for preparing dinners. And I'm happy with the selections they've developed for me. For each, on any given day, they give me three different meals that I can choose from (a total of nine different options on any given day). And of course, it provides the grocery list for purchasing the ingredients, as all meal planning services do.
Another good feature about the Blue Zones Meal Planner is you tell it how many people it is planning meals for. No more as a single person do I have to figure out a recipe written for a couple or for a family of four. Now, what Blue Zones gives me is a recipe for one. Of course, if family is coming to visit, I can go into the system and adjust it and ask for some meal selections for six people instead.
But the system is even more refined than that. Not only do I tell Blue Zones that I'm a single person but I also am able to tell Blue Zones how much I like to eat. I can choose to have recipes for a larger meal or for a standard-sized meal for one person. So, that accounts for the differences in eating styles that we might each have.
The other thing I like about it is, with some of the menus and recipes it provides, it also provides videos from Rouxbe Cooking School that help you with preparing the recipe. For example, with the loaded Mexican sweet potato (doesn't that just sound good?), there's two Rouxbe videos: one on pitting and slicing an avocado and the other on knife safety. Both videos are excellent and far superior to what you'll find on You Tube related to those subjects (in my humble opinion).
I took the classes at Rouxbe and have a certificate from them. It is an excellent school for learning to do plant-based cooking. I went through their Forks Over Knives cooking course. These videos in the Blue Zones meal planning program are from those Rouxbe courses.I'm also very impressed with the meals that they have come up with for me. And I would highly recommend it for any of my friends and acquaintances in the whole food, plant-based movement. And right now, Blue Zones is offering a discount to my friends who use the discount code BZ30JIM6836. Membership is either on a monthly basis or for a year at a time (for a substantial discount). I elected to take the full year, which can be cancelled at any time for a refund on unused portions of it. I seriously doubt that I will be cancelling it though. I really like this program.
If you sign up, be sure to enter the discount code BZ30JIM6836 at checkout.
Sign up for it by clicking here to go to the Blue Zones Meal Planner website.

Loading Up on Fruits and Vegetables

I eat a ton of fruits and veggies every day. In fact, I believe that you can never eat too many fruits or vegetables. Every meal, including breakfast, begins with a salad. I do my slicing and dicing for salads one or two times a week and then each morning I assemble three salads, one for each meal that day.

Some say breakfast is the most important meal of the day. I say fruits and vegetables are the most important meal of the day --- as many times as I can fit them in during the day I do. Vegetables are loaded with nutrients and fiber, both vital to our health. There are literally thousands of phytonutrients in vegetables and we aren't even aware of all the positive things they do for our health. But they act in concert to keep us healthy.

Fruits are loaded with antioxidants that kill off the free radicals in our body. I believe that it's eating lots of fruits and frequent hand washings that have kept me safe from the flu for so many years now (and I say that with a little bit of trepidation since flu season is so strong right now and I'm not sure any of us can ever think we're fully immune to that. But if I get the flu, I truly believe that it will be mitigated by the fruit and other plant-based foods that I eat). Fruit really helps our immune systems to fight on our behalf.

I start each day off with a whole grapefruit before my morning salad and then oatmeal. Then in addition to the turmeric, black pepper, cinnamon, amla powder, chia seeds, ground flaxseeds, walnuts and almond milk that I put on my oatmeal, I add a whole banana and a variety of different berries.

Then during the day, I add a fruit to my meals for dessert or sometimes cut up and put into my salads.

This is all pretty simple I think. Despite all the books and videos and cruises and conferences and cooking classes and Facebook groups that we seem to be more and more inundated with, the act of eating and following a whole food, plant-based diet isn't that difficult in my opinion. Just go to the store or the farmer's market and buy up lots of different veggies and fruits in the produce department (or in the frozen foods section if you don't like slicing and dicing) and then move over to the bulk foods area and buy up a bunch of beans, grains and nuts and seeds to complete your meals. Ignore all other sections of the store. Take your bags of goodies home with you and cook something up. And there you have it. That's everything any of us needs to know.

When I shop, the produce section is most important. Second most important are the beans and the nuts and seeds. Beans are a must every day for their soluble fiber and nutritional value. And nuts and seeds are essential for their healthy fats that keep our minds and bodies at their optimal health. But I think it's a mistake to view a consistent diet of beans and rice or beans and pasta with merely a side or two of vegetables a healthy diet. To me, fruits and vegetables are what it's all about with some beans, intact whole grains, nuts and seeds mixed into that.

What I don't eat much of is pasta and breads. Starch helps to satisfy hunger, but I think it's far healthier to get my starch from legumes (beans and lentils), whole intact grains and starchy vegetables like potatoes, sweet potatoes, squash and corn. Not only are they loaded with fiber, but none of their nutritional value has been stripped away. Pastas, breads and flour products, even when they're whole grain, are inferior to eating the whole food itself. And now that I'm so skinny, I don't get to eat as many calories as I once did. I would rather use what few calories I get to pack in as many nutrients and as much fiber as I can. I don't want to waste it on inferior foods. Therefore, I hardly ever eat bread, pasta or flour.

Simply put, I follow the seven words that Michael Pollan came up with more than ten years ago. They are: Eat Food. Not too much. Mostly plants. In my opinion, anybody who follows those seven words will be eating a healthy diet. Everything any of us needs to know is summed up in those seven words. Everything any of us needs to know is that when we shop all the foods needed are either in the produce section or the bulk foods section of the store. And that's it.

Pretty simple, huh?

J Lanning Smith
February 6, 2018

The Good, The Bad and The Ugly About Olive Oil

After asking where do we get our protein, I think the second most popular question asked of those of us who eat whole food, plant-based is why no olive oil? After all, we hear from just about every dietitian and nutritionist out there that olive oil is a healthy oil. And it's a mainstay of the Mediterranean diet, which has until this year been considered the best diet overall by dietitians and nutritionists. It was displaced this year by the DASH diet, which does severely limit use of olive oil. But why are we in the whole food, plant-based movement opposed to olive oil?

Let's take a look at the good, the ugly and the bad and then I'll tell you what I do.

The Good About Olive Oil

I'll start by talking about how olive oil got its designation as a healthy fat, and then we'll take it from there. It all started back in 1958 when the Seven Countries Study was launched. This study looked at just under 13,000 men between the ages of 40 and 59 living within 16 regions of 7 countries. These countries were Finland, Greece, Italy, Japan, the Netherlands, United States and Yugoslavia. Out of this study came the Mediterranean diet. One of the first to write about that was Ancel Keys, inventor of K-rations, a memorable food if there ever was one for our troops overseas. He wrote a book in 1975 called How to Eat Well and Stay Well the Mediterranean Way.

And the study's findings related to the Greek isle of Crete were primarily responsible for the development of the Mediterranean diet. There, it was found that they had the longest life expectancy and the least heart disease of any of the other regions being studied. And in fact, later on, when Dan Buettner discovered the Blue Zones, Crete was identified as a Blue Zone. Over the years, Crete has become recognized for this remarkable health. In 2012, the New York Times wrote an article about Crete titled, "The Island Where People Forget to Die." Seems like ripe material for figuring out how they eat. And when you look at how they eat, you find that it's largely fruits and vegetables, fish, nuts and olive oil.

To make things even more interesting, Crete is not the healthiest and longest-lived of the Blue Zones. Okinawans in Japan were found to have lived longer, and then longest living of all are the Seventh Day Adventists in Loma Linda, California. Both populations also cook with oil. So, it would appear from the studies that olive oil has not harmed their health or longevity. Truly, if I were to live as long as those in the Blue Zones and stay as healthy as they have at the same time, then I will feel that I have been successful with my health.

Beyond that fact that the healthiest and longest-lived populations use olive oil, is there any science to support its health benefits? Based on what the Mayo Clinic has published, olive oil is a monosaturated fat and monounsaturated fats have been found to improve risk factors against heart disease, thus lowering our risk of heart disease. This is one reason for why nuts have also been identified as a staple food among healthy, long-lived populations, including both Cretians and the Seventh Day Adventists. Nuts are also high in monounsaturated fats. Mayo Clinic also states that monounsaturated fats may help to better control insulin levels and sugar levels, thus decreasing chances of Type II diabetes according to some studies. And finally, a little fat on a salad can help with absorption of fat soluble vitamins. Of course, in all these cases, nuts and avocados can provide that added and necessary monounsaturated fat.

That's the good. Now, let's look at the ugly and the bad.

The Ugly About Olive Oil

I'll start by going again back to that Seven Countries Study that provided the basis for the Mediterranean diet and discovered the island of Crete, which later became known as a Blue Zone. There are a number of faults associated with that Seven Countries Study. You may have noticed one of them when I said the study looked at just under 13,000 men. You got it! I said "men." There were no women in the study. You may not believe this, but physiologically men and women are different. And differences between the sexes can come up in more places than arguing over the family budget. They can show up in nutritional studies as well.

So, the first ugly is that the study wasn't really a broad-based study. In fact, not only did it only look at men, but it also was narrow in terms of age groups (nutritional needs for the senior population over the age of 65 will differ from those in their infancy or even from those in middle age years).

Secondly, it's an epidemiological study, which means we're looking at correlations, and we all know the drill right: Correlation does not mean causation. In fact, it's quite possible that the food in these populations had nothing to do with life expectancy and chronic diseases. One reason to think it might be something else is that the average cholesterol level for the men in Crete was 206.9 mg/L, and yet that was the population with practically no heart disease at all and lived the longest. So, if it isn't the food, what might it be? A significant indicator of health could be how sedentary a population is. And if that's the case, those of us who sit on a computer all day or watch a lot of TV or read a lot books are likely in trouble. That's one reason, Dr. Greger walks on a treadmill when working at his computer. It's why, in my working years, I had a stand-up desk. And why I run, walk, hike, do yoga and bicycle now. We just don't know for sure which behavior it is from the Seven Countries Study or the Blue Zones that causes us to have or not have good health.

And this actually brings up a major flaw in the Seven Countries Study. When it looked at the isle of Crete, it didn't take into consideration one major aspect of its lifestyle. And that is, because of the religion of the people of Crete, they fast 180 days out of the year. On those days, they eat no olive oil or fish at all. They eat only fruits, vegetables and nuts. So, for half the year, the people of Crete are pretty much entirely whole food, plant-based. The study never took that into account unfortunately, so we don't know how much of their health is due to fasting and abstaining from olive oil and fish versus how much it is due to the overall diet.

One other ugly is the potential for bias, which does exist. We all have biases in us. It doesn't matter if the study is done by the olive oil industry, the dairy industry, the author of books on the Mediterranean diet, the author of books on the whole food plant-based way of eating, an independent researcher who has her own opinions on food and diet or whoever it is that is doing or funding the study. We all have our biases. What I want to emphasize is, the fact that the researchers doing a study or the group funding a study is biased is not a reason to reject the study. If that were the case, then every scientific study ever done would have to be rejected. And even if the peer review is biased in the author's favor, that's still not a reason to reject the study. The only reason to reject a study is to review or replicate the study and decide for yourself on the basis of the study's content. But beware, your own biases, as well as your own ability to understand the data, will affect your interpretation of the data as well. And that's why it's all so ugly.

The Bad About Olive Oil

Two years ago, on the Holistic Holiday at Sea "vegan cruise" I sat in the theater listening to a panel of our doctors answer questions. These included Dr. Campbell, Dr. Esselstyn and Dr. Greger and a couple others that I apologize for that I don't remember offhand. The question came up about oil and they passed the microphone down from one end of the table to the other with each one saying loudly and emphatically into the microphone, "No oil!" And I believe that is the stand of every individual whole food, plant-based doctor today. At least as far as I'm aware.

For many people, that's all they need to decide to abstain from oil. But for me, it's not. And I suspect if you're reading this then it's not for you either. We need to understand why they say no oil when the rest of the health industry says yes to extra virgin olive oil. Is it possible that everybody else is out of step and we're the only ones in step?

So, let's look at why the WFPB doctors say loudly and forcefully "No oil." And recognize that when they say no oil, that also means no Vegenaise, the largest ingredient of which is canola oil or Earth Balance, which is a vegetable oil blend of palm oil, canola oil, soybean oil, flaxseed oil and olive oil. No oil is no oil.

One reason is that olive oil is a fat without a lot of nutritional value. The nutrients and fiber of the olive have been stripped away. Thus, olive oil is in line with sugar as being empty calories. So, if you need to eat 2,000 calories a day to meet your nutritional needs from the foods you eat then adding olive oil to that need increases the number of calories you need each day by 9 calories for each gram of fat you add. In the case of olive oil, that's an additional 119 empty calories for each tablespoon that you add to your diet. As Chef AJ has pointed out, olive oil is the most calorie-dense food on the planet. Thus, as Dr. McDougall says, "The fat you eat is the fat you wear." Eating olive oil may hamper your ability to lose weight or even cause you to gain weight. And for many of us, our weight is maybe even more important than our longevity. Our weight is what we can see and feel every day and it can make us feel good or bad about ourselves on a daily basis. If it goes up or if we fail to lose when we are really trying, then it can discourage us significantly. It can cause us to not stay with this way of eating if that's what happens.

Just as there were issues with the studies supporting olive oil and the Mediterranean diet, there are issues with the studies supporting monounsaturated fats. Who knew! The studies were conducted by humans in both cases. But we can go back to the island of Crete and look at another more recent study that found that heart disease was highest among those who had the highest amount of monounsaturated fats floating around in their blood. And Dr. Esselstyn has two excellent videos that explain that whole process.

The conclusions drawn by Dr. Robert Vogel, MD at the University of Maryland (my alma mater) School of Medicine were that the healthy components of the Crete  or Mediterranean diet "appear to be antioxidant rich foods, including vegetables, fruits and their derivatives such as vinegar and omega-3 rich fish..." Dr. Michael Greger has said this same thing. Dr. Greger has suggested that the Crete diet is healthy despite the olive oil, not because of it. Dr. Greger has suggested that it's the large amount of vegetables and fruits eaten by those in Crete and by people following the Mediterranean diet that is the reason for their health (I'll add the caveat for as much as its food that affects that health).

Another issue with olive oil, or with any oil is the high omega-6 to omega-3 ratio in the oil. Our bodies need both omega-3 and omega-6 fatty acids. They are considered essential to get from our diets; that is the body does not manufacture them. But when the ratio gets out of whack, it creates inflammation in the body. And inflammation is generally recognized as the precursor for major chronic diseases that we get. In general, a 1:1 ratio is ideal. A 4:1 ratio is acceptable. Olive oil is 11:1.  As a side note, this argument against olive oil could be made even moreso against cashews and almonds but not against walnuts or flaxseeds (meaning that when choosing nuts and seeds to include in your diet, walnuts and flaxseeds win out big time over cashews or almonds).

What I Do

And this all brings me to what I believe. But before I answer that question, I want to make the point that we each need to make our own decisions. I can lay out the positives and minuses for you, which I hope I have done here, but then you have to decide. You know what your own goals are. You know how your body reacts to different foods and lifestyles. You know your own health's history better than anybody. And we're all different. Our genetic makeups are different. Our ages and genders can be different. Our lifestyles are different. Our nutritional needs are different. Eating a whole food, plant-based diet is a dietary pattern; it is not a prescribed set of specific foods that each person must eat or not eat.

When I started eating whole food, plant-based, I continued to use olive oil for about a year into it. One reason I did was because in the early years our doctors were not as strong against it, and I believed there was some benefit to doing so. Measuring the benefits versus the risks, I decided the benefits outweighed the rest.

But as I got more into eating whole food, plant-based, I reconsidered my use of olive oil when eating at home. One of the strongest arguments against it for me was the omega-6 to omega-3 ratio. I think that ratio is important. While the ratio isn't super high in olive oil, it's still high, and I've come to believe that one of the major issues with processed foods is the high omega-6 to omega-3 ratios.

I don't believe that the Blue Zone populations have lived the longest and stayed healthy the longest because of the oil they ate. I believe as Dr. Greger says that they were healthy despite the oil. I also think that in large part, they lived and stayed healthy as long as they did because they were not sedentary people. I believe that sedentariness plays a major role in chronic disease, maybe as much or more than food itself does.

I believe the best we can do is to eat a predominantly whole food, plant-based diet. That's my diet at home. The bigger minefield when it comes to oils is when going out to eat. My experience has been that even if you say to use low oil, their interpretation of that can be different than my interpretation. I don't eat out that often, so it's not a major concern to me. If I traveled a lot or ate out a lot because of work or lifestyle then I might consider it a more important issue to me.

I hope that I have helped with understanding of why the whole food, plant-based doctors say "No Oil." People struggle with that. It's one of the things that I think causes people not to accept our way of eating. It helps if we understand why. Hopefully, I've given some understanding of that in today's posting.

J Lanning Smith
January 10, 2018