Guest Post by Julieanna Hever + Book Giveaway!

Happy Leap Day!  I’m very excited to celebrate this extra day with a guest post by Julieanna Hever (aka The Plant Dietitian).  
The author of the bestselling book The Complete Idiot’s Guide to Plant-Based Nutrition, Julieanna is the co-author of The Complete Idiot’s Guide to Gluten-Free Vegan Cooking and the nutrition columnist for VegNews Magazine. Julieanna was recently featured on The Dr. Oz Show and has taught as part of Dr. T. Colin Campbell’s eCornell Plant-Based Nutrition Certification Program, among other endeavors.
In honor of Julieanna’s guest post today, I’m giving away a copy of her book, The Complete Idiot’s Guide to Plant-Based Nutrition.  Find out how you can enter to win this amazing book at the end of this post where you can also discover if you’re the new winner of the Heart Healthy Pizza cookbook (the previous winner didn’t contact me, so a new winner has been chosen.) 
Here now is Julieanna Hever, with her post entitled:
Oil Slick
Confusion prevails in mainstream media and in the minds of consumers regarding oil and its benefits or lack thereof. Commonly, there are questions about which types of fat are healthy, how much we need, and what the best sources are.
Due to the popularity of diets like the Mediterranean Diet, oil has become known as a health food….beginning with olive oil. However, olive oil is not the highlight of this successful historical health hint. Instead, there other multiple factors involved, including the fact that the population documented in the Seven Countries Study (the one that kicked off the olive oil myth) ate a diet rich in fruits, vegetables, beans, whole grain breads, herbs, and spices, and were physically active. Yes, they included fish and olive oil, but those components weren’t the main attraction to the health achievements of these people.

For anyone trying to lose weight or moderate blood cholesterol levels, using oil in food preparation is not optimal. Remember that oil is 100 percent pure fat and that fat has more than twice the amount of calories per gram as do carbohydrate and protein. The other fact to consider is that you can attain all of the essential fats you need for optimal health by consuming a tablespoon or two of seeds (especially flax, hemp, or chia) or a quarter-cup of walnuts per day. If you compare whole olives and flaxseeds to their derived oils, you will see the difference in nutritional composition (see table). In the whole food version, you retain the healthy fiber, in addition to most of the vitamins, and minerals which are lost in the processing into oil.
Fiber (g)
Fat (g)
Olives (1 cup)
Olive Oil (1 cup)
Flaxseeds (1 TBSP)
Flaxseed Oil (1 TBSP)
The key to weight loss success is to focus on satiety. If you feel full, you will eat less and ultimately retain your ideal body weight. Satiety and fullness are the result of a diet high in bulk (fiber plus water). The reason it promotes satiety is because when food is bulky, it triggers sensors in your stomach which tell your brain you are full. If you compare an equal amount of calories of oil versus whole food sources, you can eat a lot more food, as you end up with a lot more bang for your caloric buck. There is even evidence that oil can harm the endothelial cells of the arteries, which can promote heart disease.
The good news is that preparing foods without oil is easy and difficult to detect the difference in taste. Here are some tips for oil-free cooking:
  • Sauté with vegetable broth, water, coconut water, juice, beer, wine, or vinegar. It usually requires 3-4 times the amount of these liquids to replace the oil in a recipe. For example, substitute 1/4 cup vegetable broth to replace 1 TBSP oil.
  • Make oil-free, yet rich and delicious, salad dressings using beans, tahini, nuts, and seeds.
  • Bake with pureed fruit, silken tofu, or mashed avocado or banana.
Find more information on eating low-fat whole food, plant-based on my website and in my books, The Complete Idiots Guide to Plant-Based Nutrition and The Complete Idiot’s Guide to Gluten-Free Vegan Cooking.
Now’s your chance to find out everything you ever wanted to know about vegan nutrition! I’m giving away one copy of Julieanna’s book: The Complete Idiot’s Guide to Plant-Based Nutrition.  And because today is Leap Day, instead of answering a question to win, you get to ask it!  To win this amazing book, all you have to do is leave a comment at the end of this post that asks me a food question or asks Julieanna a nutrition question. (If you don’t have a question, you can leave any comment you prefer.) The winner will be chosen at random and when the winner is announced, the winning question will be answered as well.
Here’s how to enter: Just leave a comment at the end of this post asking a vegan food or nutrition question. (If you don’t have a question, just leave any comment you choose!)
To increase your chances of winning, do any or all of the following (leave a separate comment for each one you do): 
  • Subscribe to this blog, follow me on Twitter or on Pinterest; or “Friend” me on Facebook, then leave another comment to let me know you did this.
  • “Like” Julieanna on Facebook  or follow her on Twitter, then leave a comment to let me know.
  • Tweet about the giveaway and use @globalvegan in your tweet, then leave another comment telling me that you did this.
  • Post about the giveaway on your own blog or Facebook page, tagging or linking to this post, then leave another comment telling me that you did.
This giveaway will close at midnight on Sunday, March 5.  A winner will be chosen at random and announced on Monday, March 6. Enter now and Happy Leap Day!
SPECIAL ANNOUNCEMENT: A new winner in the Heart Healthy Pizza cookbook giveaway has been chosen.  The winner is: # 106 – KELLY G. — who likes French Fries on her pizza!! Congrats, Kelly! E-mail me with your mailing address and Heart Healthy Pizza will be yours.

136 responses to “Guest Post by Julieanna Hever + Book Giveaway!”

  1. Paige says :

    My husband & I watched Forks Over Knives last fall. On December 5, 2011, we made the switch – for us & our children – to the plant-based lifestyle. We feel SO MUCH BETTER! My husband has already lost more than 40 pounds (he was around 375)! Thank you Robin and Julieanna for all you're doing to promote the plant-strong life.

    Here is my question: My newly converted husband who would never TOUCH guacamole now LOVES avocados. Good? Bad? Use in moderation? There are so many differing opinions about it, I'd like to know yours. 🙂

    I already follow both Robin and Julieanna on Twitter; I posted about the giveaway on my FB & Twitter accounts; I friended Julieanna on FB; and I subscribed to Robin on FB.

    Thanks again, ladies!

    PS ~ Robin, your Global Vegan has literally kept us fed during our transition. The information about getting started, how to stock the vegan pantry and such were so helpful. Extra special thanks to you from my WHOLE family! 🙂

  2. Ashley says :

    I was recently reading an article from another nutritionist who said that we don't benefit from the nutrients in smoothies because they are so pulverized that they don't get absorbed into the body. I was shocked and disappointed…is that true? Thanks!

  3. Ashley says :

    I subscribe!

  4. Ashley says :

    I follow Julieanna on twitter

  5. legolandpenguin says :

    This post was really interesting. Julieanna answered what would have been my original question, about oil free sauteing, so now I have a second…kale prep. I like to eat sauteed kale and then adding salt (fat + salt mmmmm) or kale massaged with oil. What are some good no-oil ideas for kale prep?

  6. legolandpenguin says :

    I also friended Julieanna on facebook. Thanks for the giveaway!

  7. Trey says :

    What are your thoughts on coconut oil?

  8. Charlotte Bair says :

    Since switching to a vegan, gluten-free diet I've lost weight. Problem is that I don't really have weight to lose. What can I eat that is healthy, vegan and gluten-free that will help keep the weight on? I'd rather not lose any more. I'm 5'9″ and 132 lbs.

  9. Charlotte Bair says :

    What can I eat/drink to get my skin to not be so dry? I apply lotion all the time and it doesn't seem to make my skin any nicer. I drink lots of water which sends me to the bathroom about every hour. 😦

  10. Charlotte Bair says :

    I follow Julieanna Hever on twitter.

  11. Katie says :

    What are your thoughts on vegan pregnancy especially in regard to oils?

  12. shn says :

    I'm trying to cut down on sodium. I notice that I get bad headaches and water retention when I use nutritional yeast. I see on the ingredients that it has sodium in it. It's the only brand I can find locally. I'd hate to stop using it, especially for breakfast items. Does all nutritional yeast have sodium, or is there a low-sodium or no-sodium kind? (My current brand is Red Star). Thank you so much.

    P.S., I “liked” Julieanna's “Plant Based Dietitian” page on Facebook, I'd love to win a copy of this book – what a great reference!

  13. Nancy from Mass says :

    what do you suggest as some of the best/healthiest/least expensive staple items to have on hand?

  14. Karyn says :

    It looks like a great book. I would love to own it.

  15. Karyn says :

    I “liked” Julieanna on FB.

  16. Bev's Place says :

    I've been on a totally vegan diet about 4 years after being on a lacto-ovo-vegetarian diet for over 30 years. I changed because I was diagnosed with uber high cholesterol when I developed Hashimotos Thyroiditis. Is there a plant food I can take to try to lower my cholesterol since I take meds now and I really want to get off them.

  17. Anonymous says :

    Just wanted to point out a typo: the chart says that a cup of oil has 224 g fat and 1909 calories! But great post, love Julieanna.

  18. Julieanna Hever says :

    These are AMAZING questions!!! I wish we could answer all of them in one huge fabulous book! Keep 'em coming!!! Thank you all for your support!

  19. Anonymous says :

    Oh, sorry, that is not a typo at all! 16 tbsp in a cup.

  20. Iris Hopp says :

    I am still not so convinced to abstain from oil. Btw I am following you now on twitter 🙂

  21. Lori says :

    As a vegan, what are your thoughts on eating eggs from backyard chickens?

  22. Sam says :

    Vegan Planet is inspiration and amazing aid to being healthy!

  23. Rosey says :

    I don't really have a question. but I would love to have this book for my in home library. If I don't win it will stay on my list of books I still need to get.

  24. Unknown says :

    I know a couple of good sites for nutritional content of fruit and vegetables. However, I haven't found a website for the nutritional content after juicing the fruit and vegetables. Can you point me to a good one?

  25. knemchak says :

    I've been following you on Twitter for a while now.

  26. Larry says :

    what is the best oil to cook with?

  27. Winterpast says :

    Here's my question: Is it okay to use tahini in hummus even though oil itself is not healthy? Thanks in advance!

  28. Winterpast says :

    I'm following you with my google reader! 🙂

  29. Anonymous says :

    I subscribe to your blog. – Laurie B.

  30. Anonymous says :

    I subscribed to your blog.. and liked you on facebook… I have been doing plants strong for 8 weeks today… I have gotten a few mom's to follow me on facebook on my plant strong mom…page… thanks for hosting this giveaway.

  31. Angie E says :

    I've been reading a lot online about plant based diets, and I'm excited about the health benefits of it. Is is possible to convince a meat-and-potatoes guy like my husband to get on board?

  32. Angie E says :

    I subscribe to your blog and follow you on Twitter.

  33. Angie E says :

    I “like” Julieanna on Facebook, and follow her on Twitter.

  34. Cheryl says :

    Beginner here. Please explain why honey is not considered vegan.

  35. Cheryl says :

    I also follow you on Facebook, so bring on some great recipes and ideas for me – thanks!!

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